Bump, hope your season didn't go down the toilet.
Bump, hope your season didn't go down the toilet.
Chipdaripper wrote:
Bump, hope your season didn't go down the toilet.
I haven't updated this thread so I thought I'd update you guys. The past 2 weeks were going okay although I've missed alot of practices due to doctor appointments and stuff. I haven't done any workouts except a 3 mile tempo run where the 3 miles of tempo averaged to like 6:30 (it was rough). On Friday, I had to have a tooth extraction and I wasn't allowed to run Fri, Sat, or Sunday. Saturday I went to the movies and caught a nastu cold/cough/sore throat. I'm pretty pissed, I haven't been able to catch a break this season. Today I ran 5 miles: 8:11: 7:10, 6:54, 6:45, 7:40 (chilling). I wanted to push the middle 3 miles a little bit to see where I was at. I have a meet Wednesday, and I'm scheduled to run the 800 and 1600. I don't really wanna run, but I have 2 meets left. I kind've wanna run a 2 mile instead of the 800, but I'm not sure I have the endurance. Today we had our varsity league meet, and at the meet 2 kids I beat in the mile during indoor (both sophs, I beat them 4:57, 4:58, 4:58) ran 4:43 and sub 10:20 for the 2 mile, so its pretty annoying thinking about where I should be, vs where I'm at. I don't want to just move onto the summer at this point, but I have started to think of my training over the summer, and I've made a pretty intense plan. My goal is to go sub 17, sub 9:40, sub 4:30 next season (at least), and I'm gonna work my ass off this summer to ensure it happens.
So today we had a 2 mile premeet with 4x100m strides. Tomorrow I'm running JUST the 3200m. I want to try to go at sub 11:00, but I'm really looking for sub 11:20. I'm thinking I try for 83,83,83,83, and 81,81,81,81. Obviously my last ran I ran a 5:22, and now I want to split a 5:24 for my second mile. I think I can do it because I'm definitely a little in better shape then my last race. Last week I ran a very relaxed 5:44 for my gym class mile. Our first lap was 90, last lap was 76. Felt very easy though. If I wake up and I feel good tomorrow morning, I'll be suprised if I don't hit sub 11.
I just checked back in with this thread after a while. It looks like you had a great indoor, then had a mishap, and are in the doldrums a bit.
I ran 4:36 at a meet a couple weeks ago, and I wanted to run 4:32 and 10:00 at the state meet. I ran 4:37 and 10:14. Granted, the weather was bad and my race strategy was off, but I still think that most of it was that I just wasn't up to it.
You need to learn that sometimes, sh!t happens. Just keep at it and eventually things will get better. You still have time to get your season back though, but you should not rush it. Both of us have 2 full years left of HS, so there's plenty of time to improve.
I think you should take your easy runs easier. When a 4:20 guy says that his easy runs are at 7:00, it doesn't mean that doing runs at 7:00 will get you to 4:20. It means that because he runs 4:20, 7:00 is actually easy for him. You should be doing your easy runs at 8:00+. For a weekly long run, bump it up to 7:30, but no faster. In terms of workouts, you're doing good, and do what your coach says. If you think that your coach is overtraining you and may injure you, then you should come back here and ask for some suggestions.
didn't bother reading anyone else's comments cause your post was already long enough but I think something that might not have been said is it is going to be really hard to do this alone.
when the norm for your school is in the 17s it will be hard to get down to low 16s due to lack of training partners for workouts
besides that summer running definitely helps. Build up mileage. Core and strength goes a long way. Eat healthy. get rest. Both very important.
As far as time to shoot for for spring before cross season where you are going for 16:30 I think you want to have at least a 4:40 mile time. You also want 10:00 in the 2 mile. Hit those 2 marks and do decent summer running and it is with in your grasp.
So recently I've obviously been feeling like trash. Two days ago I ran a pretty quick run with a 6:40 and 6:50 mile in it. Yesterday during my 2 mile premeet i felt pretty sluggish on my strides after my run. Today I originally only planned to run the 2 mile. When I got to the meet, my coaxhes had a card for me for the mile that they already filled out, so I was like "screw it I'll run it". I always try to zone out on my warmups, and I just stretch and listen to music. My coaches seeded me at 4:55 (my miles this season have been 5:20, 5:09, 5:21, 5:22) so I was like they are crazy. First lap I went through in 74. Felt very relaxed. Usually I am straining after the 400 because normall I go out in 70-71. Towards the end of the 400 I moved from 6th to 3rd, and tried to close the 20m gap from 1st to the rest of the pack. I went through the 800 in 2:26, so my second lap was 72. At this point I was still very relaxed, and I NEVER feel relaxed during my race. Usually I'm complerely dead after lap one. Not sure what my 1200 split was, but entering the 4th lap I moved to the front. From about 1200m to 1450 I lead, and was then outkicked. I ended up running a 4:57 (ties pr from indoor, 12 second outdoor pr) and was extremely happy considering I didn't even want to run the mile. I then ran the 2 mile and ran a 11:28, wasn't really pushing that much, just wanted to place (I got 3rd). Overall pretty great day. I was aiming for sub 5:10 and just really a Pr in the 3200, and I achieved both. At this point in the season my last few miles were 5:20s so I didn't really think I'd be running sub 5 this season to be honest. With 3 meets left, I feel that I can still possibly break 4:45 (my goal for the season). I was still sick today, and ran a huge season pr /tied my pr, so I feel that next week sub 4:50 may be in store assuming I'm feeling better. My next meet is 5/16, then 5/20, then 5/23. On the 16th I'm doing only the mile, and am doubling the other days. Aiming for sub 4:50 on 5/16 or 20, then hopefully sub 4:45 on 5/20 or 23. On the 20/23 I am hoping to go sub 11, 10:50, Today I didn't really give much of an effort and it was more to get a feel for the race. Kind've felt like a tempo effort (a little more).
Dude, you've gotta be patient and pace yourself. Don't get too pumped and reorient all your goals based on one result.
You should get some more 2 mile races under your belt. You should be able to run 10:40 this year.
Mtn Dew wrote:
Dude, you've gotta be patient and pace yourself. Don't get too pumped and reorient all your goals based on one result.
You should get some more 2 mile races under your belt. You should be able to run 10:40 this year.
Kinda confused with this response.. U told me not to get too pumped because I'm finally back into shape? I paced pretty well if you ask me.. 2:26, and 2:31. Pretty even splits.. As for the 2 mile I'm racing two more of them this season.
I think he meant that you shouldn't start looking towards running a 4:45 right now. I say if you're running anything in the low 4:50s by the end of track you should be very happy. If you had been healthy it may have been another story. If you do go for a 4:45, try to do it while negative splitting. You said that all your other meets you went out in a 70-71 and felt terrible, so I doubt that has changed. If you go out that fast you'll die and end up with the same 5:00+ time. Go out in a 72-73 and see if you can negative split. Good luck, with the rest of your season and I hope you prove me wrong
1) ALWAYS wash your hands before you eat
2) Open doors with the bottom of your shirt instead of touching them with your hands
3) During winter training you need to be indoors often. Once the temperature drops below 40 F or so you can expect that your body will struggle to remain at 98.6 F. Why weaken your immune system if you have elliptical and/or treadmill access?
Well done breaking 5 again. This should give you confidence. I advise you to seek advice for summer buildup from your coaches.
Efjurdgi wrote:
I think he meant that you shouldn't start looking towards running a 4:45 right now. I say if you're running anything in the low 4:50s by the end of track you should be very happy. If you had been healthy it may have been another story. If you do go for a 4:45, try to do it while negative splitting. You said that all your other meets you went out in a 70-71 and felt terrible, so I doubt that has changed. If you go out that fast you'll die and end up with the same 5:00+ time. Go out in a 72-73 and see if you can negative split. Good luck, with the rest of your season and I hope you prove me wrong
So I have a race on 5/16 where I am running just the 1600m. What should I try to run then and how should I pace it if you don't think 4:46 is realistic right now. I have at least 2 more races on 5/16 and 5/23, maybe 5/20. Assuming I only have two left, what should I try to run on 5/16 so I could be in good position to go sub 4:50 on 5/23?
DaDoc69 wrote:
1) ALWAYS wash your hands before you eat
2) Open doors with the bottom of your shirt instead of touching them with your hands
3) During winter training you need to be indoors often. Once the temperature drops below 40 F or so you can expect that your body will struggle to remain at 98.6 F. Why weaken your immune system if you have elliptical and/or treadmill access?
Well done breaking 5 again. This should give you confidence. I advise you to seek advice for summer buildup from your coaches.
Last year I asked my coach what to do, and he said 20-35 mpw from June 1 to August 15 at very slow pace. This did allow me to drop my 5k from 21:54 to 18:47 but I don't think this will do that again, and I think I need some quicker paced runs to go low 17s.
Just go out in a 72 or a 73 and see if you can maintain, or maybe even go faster. If you can go 72-74 the whole time and hit something like a 4:52 then I think you'd be in great shape to go sub 4:50.
Tomorrow's meet was canceled, so today we had a workout. 8x400 w 2 min rest in between each set. One of the worst workouts of my life.
1st rep: 72
2nd rep: 72
3rd rep: 73
4th rep (got to line late, felt dehydrated): 79
5th rep: 81
6th rep: 81
7th rep: 74
8th rep: 71
Overall pretty crappy workout. Other kids that run 5+ min miles were running faster than me. Now that tomorrows meet is canceled, I might only have one meet left, maybe two. Hopefully I run this saturday, so I can try for a decent time. Looking to run sub 4:50 by my last race.
Some good news and bad news. The good news: I'm running the mile on Saturday FAT.
The bad news: I completely crapped on my workout. Monday we had the workout, which i did pretty bad on. The Tuesday I had an easy 5 miler in which i was dying at lunch 9:00 pace. Then on Wednesday we had another workout (which was a suprise), and I've only done like 2 other workouts this season so I was completely unprepared and still tired.
The workout was 2x (800-400-200).
400 jog recover after 800, 200 jog recovery after 400, and then a 800 jog recovery after the 200 (between sets).
The 800 was supposed to be @mile pr pace, and the 400 was supposed to be faster.
My 1st set:
2:34
74
31
2nd set:
2:48
66
30
The second 800 was terrible.
Going into it I did think this workout was a little hard however.
Race is at 9am, first event.. I'm gonna try to stretch out very good before my races. Hoping for sub 4:55 at least. Should be between 60-65, so good running weather.
Update: I completely shat, ran a 5:08. Was seeded 11th, started in outside lane, almost tripped at start. 1st 200 I was pretty much last, the guy said it was 31, so I was thinking wtf are we doing. Went thru 400 in 74, so clearlt the guy was wrong. 800 was 2:31. Pretty disappointed in my race. I know its easy to say this after a race, but I felt like I could've ran faster, the mile felt like a tempo. Kind've disappointing. I may run a 3200m too, my team has extra cards. Do you guys think I should? Its in 2 hours.
Ended up running the 3200m. Ran a 11:13, going 5:37, 5:36. Last lap was 75.
One race left on Tuesday where I'll be running 1600m and 3200m. My coaches think I can go sub 4:50 and sub 11 and that I just need a good race. Gonna go out with the leaders and see how I do. My teammate runs a 4:43 (he only ran it once) anf I'm gonna be pacing with him, we normally train together). Coaches think I can stick with him. My past two miles, I haven't really been tired after it and always finish in a sprint. Gonna try to go 71,71ish and hold on.
UPDATE:
Today was my last race, and it wrapped up a pretty crappy season. Mile was 5:04, 2 mile was 11:20ish I believe. I know this is an excuse, but I have whooping cough so that certainly didn't help me run. In the 1600m the 1st lap was 67, then 74. We went through the 800 in 2:21, which is very fast. Not sure what the next splits were, but then I guess I ran a 2:43 800. Pretty disappointing, was looking to go 4:5X at the least. Came in 8th place. In the 3200m there wasn't really any competition, i went through the 400m in 76, and I was in 7th/7. I ended up finishing in 3rd place due to the weak competition.
Overall this spring season was definitely disappointing after a very good indoor and xc season. I'm starting my summee training june 8th, until then im taking a break. I'm starting at around 40mpw and working my way up to 62ish mpw by the end of the summer. 1-2 tempos a week, one long at a pretty decent pace, 5 normal runs a week. I'm also running 5x100m strides about 3-4x a week. Also plan to throw in some hills once a week as well.
I'm looking to go from 18:47- 16:30 from this year to next year. So I'm taking about 3 weeks off now, but I'm running a 5k on June 11th. Hopefully I can go sub-20, pretty hilly.
Baka wrote:
Yes you can, slowly build up to 50-60mpw then start workouts. Work on your hate flow, and run 2x a day. Ill say 4:10 is reaching but i thing 4:17 is a better goal. Read Jack Daniels Running Formula you can find a pdf and learn how to train
find this where, you can?