Hey LR,
My cross-country season ended and one of my goals for the winter season is to become a state champ. To do this I have to run around 9:10-9:15 in the 3200M. I had a pretty successful cross-country season and my best time was 15:30 (5k). I am going to post my training every single day starting tomorrow (tomorrow my break ends) and you guys can follow my progress, cheer me on, and give advice. See you guys tomorrow.
Why not focus on base training and run sub 9 in the spring?
Ian
Previous 3200 PR please
A runner on my team runs 9:10-15 in the 2 mile and he could run 15:24 for 5k at the time. Your 5k times match but there are different types of runners. What are all your Pr's? 400,800,1600?
Hey guys,
To respond to your questions: I am shooting towards indoor because I'm a senior and hopefully that will get me some late scholarship money. I'm more of a distance based guy rather than speed. I went through the 2 mile in my best 5k at around 10:0x. Mind you this is a cross country course (hills, grass, gravel, uneven terrain). I'm also going to focus on the little things; lots of water, eating healthy, weights, core, cross-training. P.S.: if anyone has any good core and strength/weight routines let me know. Thanks for all the responses so far! Helps a ton.
these are good threads. see the thread by ThatAverageRunner (it spans over a year) for format. people like these types of progression posts to be well organized.
Also, don't cheat yourself by writing stuff like, "I ran a 9:35, but I could have tried harder and run a lot faster". If you want to know how fast you are at a given moment, run it like a real race! Saying that kind of thing can make you think unrealistically and also throws off your training baselines. Indoor track meets are generally far enough apart that you won't kill yourself by doing real all-out efforts. I'm shooting for state champ as well, but small school division on a weak state. I would be impressed if you kept up this log. Recording training is a sign of dedication. Best of luck in your journey!
Thanks a lot! Good luck as well.
Hey guys, I need help with the following:
Nutrition (what to eat. specifically breakfast, lunch, dinner, snacks)
Good Core/Strength Routine (ex: deadlifts, pull-ups, pushups, free weights)
Thanks.
Will start posting training tomorrow. I'm excited.
WinterStateChamp wrote:
Hey guys,
To respond to your questions: I am shooting towards indoor because I'm a senior and hopefully that will get me some late scholarship money. I'm more of a distance based guy rather than speed. I went through the 2 mile in my best 5k at around 10:0x. Mind you this is a cross country course (hills, grass, gravel, uneven terrain). I'm also going to focus on the little things; lots of water, eating healthy, weights, core, cross-training. P.S.: if anyone has any good core and strength/weight routines let me know. Thanks for all the responses so far! Helps a ton.
You ran 15:30 5k over "hills, grass, gravel, uneven terrain" going through 2 miles just over 10 flat? So you closed the final 1.1 extremely well.
If any of this is true - by that I mean your 5k xc is remotely legitimate - then you were in sub 9:20 shape at that time. And you would know that. If this is the case, your coach knows what they are doing.
Please answer the question about your current 3200m pr.
Yes, correct. That is what I am trying to get at. Me closing hard after running a pretty good 2 mile (for the 5k) indicates what I am capable of.
All of my PR'S are from my Sophomore Year (I broke my leg my junior year which was last year and didn't run track AT ALL.)
1600M 4:32
3200M 9:59
800M 2:08
400M 58
Day 1 (Yesterday)
AM RUN: 3.6 Miles EASY (around 7:00 or a little below), 5 striders afterwards.
PM: RUN: 5.4 Miles first 4 at 7:00 pace then the next 1.4 miles at 6:00 pace. This run was done on a treadmill so I put the treadmill at 1% incline to mimic outside running.
100 push-ups and 100 chin-ups after PM run.
15 minute bike.