Why am I stalling / racing bad

High School Running

9 years ago 04/18/2015 4:28am EDT

I'm a HS junior male 5'10 160lbs. My PRs are 54/2:14/5:11/11:17/20:22 for 400/800/1600/3200/5K. I mostly focua on 800 and 1600 in track season, but it really bothers me how slow my longer races are.

A normal week of base in offseason for me is

Sun: 15 long run any pace

Mon: 5am 5pm @ about 7:30-8 pace, 6-8 strides

Tues: 2 warmup, ladder fartlek (bout 5 miles total), 2 cooldown

Wed: same as mon

Thurs: 2 warmup, 18x200m (31 for most, last two are 27-28) or 8x400m (60-69), 2 cooldown

Fri: same as mon

Sat: 2 warmup, 5x1mile (5:20-5:30), 2 cooldown

Then as track season approaches My coach has us do a lot of intervals between 300-1000m. Ladders, repeats, doubles, etc.

I have okay speed, and my workouts days are constantly at 90-95% max effort, but none of my times are carrying over. I don't understand what my problem is because I feel like with everything I've put in the past 4 years I should be running like 4:20 miles. Or at the very least have a freakin sub-20 5K.

What am I doing wrong? Does anybody have suggestions or tips? I hate that I can kill workouts but suck butt on race days

9 years ago 04/18/2015 5:03am EDT

re: 2avg

Stick with the 400m

Look up the definition of intervals. The recovery is the most important part... you don't mention it so probably too long

9 years ago 04/18/2015 5:37am EDT

re: Doclove

For 200s we have 90 seconds, and then 3 mins for a 400, and maxes at 5 mins for 1 mile. I try to slow jog between each rep, later in the workout I end up walking between them.

Doclove wrote:
Stick with the 400m
Look up the definition of intervals. The recovery is the most important part... you don't mention it so probably too long

9 years ago 04/18/2015 7:57am EDT

re: 2avg

You are more coming from speed side (54/400, so about as fast as me) but lacking endurance (you should run sub 2' with good endurance or at least close). IF you want to run MD and not sprints, my advice:

-> Cut recoveries. Even if you will run painfully slow in the first sessions, don't take more than 400 jog rest in about 2 - 2:20' for your 8 x 400 and run them at 2 mile pace or slighly faster towards the end. Even better would be 200j. For mile reps aim for 4 - 5 at roughly 10k pace with 400 - 600 jog at 8 - 10' miling or do 5 - 6 reps comfortably fast with 200j (1 - 1.5'). It's ok, to run slow in the first couple weeks. You will eventually come around.

-> Do not do 2 short intervall sessions every week. Alternate 200s/400s. The other sessions should be miles or kilometer reps or a tempo.

-> Do tempo runs at least every other week: 3 - 6 miles comfortably fast.

-> Shorten the long run and run it moderately fast. You really don't need more than 10 miles as standard long run for now. If you want you can throw in a 12-13 miler every 3-4 weeks but don't overdo it.

-> Basically EVERY session should be a negative split. If you die, you overdid it.

You're aerobically undertrained and too tired from your training. Work on your weaknesses. You don't do that by banging out 400s with 3' rest.

Pikachu

9 years ago 04/21/2015 9:08am EDT

re: 2avg

One thing you might want to do: get a blood test, and ask the doctor to specifically include a ferritin test. Ferritin is essentially your iron storage. Although it's more common for females to have low iron, it absolutely happens to males. And it comes into play in longer races.

My son (HS junior) had some poor XC races last fall, totally opposite to what one would expect based on training and history. After a mile, he said he just had no energy. Turns out that his ferritin level was rock-bottom. Three weeks of iron supplements, and he lowered his 5K time by 30 seconds on the same course. Went on to new PRs in indoor season. Feels much stronger. Now he takes a "maintenance" dose of iron, and we have him tested every three months just to keep an eye on it.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Why am I stalling / racing bad

Of General Interest

This thread has already been deleted.

You have been subscribed.

Why am I stalling / racing bad

Follow Pikachu

Block Pikachu

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.