freshie 1600 time 2

Thank you. I won't be racing again for a while but this does boost my confidence.

How is your running going btw?

Started indoor with a 3200 in 11:27. It was horrible. I expected 10:30ish. Achilles tendon started having issues after that and the next week I ran 5:03 which I felt horrible about and 2:15 which was okay considering I went out 31 seconds for the first 200. Trained more and then the achilles problem got worse and I couldn't run at practice one day and the next I could barely even walk. Took off a week and a half of training and then decided to come back and see how it felt. It felt alright for a few days so I decided to race yesterdays meet. Ran 2:11 which I'm stoked about. That's one second off of my pr. Recovering from injury, that's a great time for me. Ankle felt good afterwards too. But my foot is hurting now, hope it's nothing bad. Just icing massaging and hoping for the best. Thanks for asking btw.

Wow, that sucks. Hopefully you can come back for indoor. It seems like you've retained fitness despite injury. And yeah no prob.

How many mpw have you been running, or were you running pre-injury

Bump for original question.

Bump. Having finished my homework I am now bored. All friends on IM are busy

Before injury I was running about 30-45 mpw and then it started getting irritated a little so I knocked the mileage down to 30-35 and when it didn't bother me again I raised it back up. Then, out of nowhere it got bad and I had to take that time off

Alright here is the state of the union 2 weeks later

I did my final two weeks of base. 25-30 now rough estimate closer to 30. Still no speed work and occasional strides. My speed feels like trash. No other real updates. I still have the same problem: but now there's a slight twist: there is one week before the actual season starts and practice is mandatory. The coach is not there so we can do whatever we want.

I have a few goal track workouts in mind (would like to do two of them this week):

-10x400@70 pace

-12x300@sub 70

4-5x800@2:35

Ladder workout 200-400-800-1600-800-400-200 followed by hammering a 400.

Problem is nobody wants to do anything except go out and jog 30 minutes.

Goal is to crack 5 on the first meet in early March, then take down 4:50 by mid-April and then under 4:45 by mid-May (end of season)

Help!!!!!!

I don't know what to do and I don't wanna look like a tryhard d1ck but I am craving some fast stuff after 3 months of pounding out boring miles. Can I reach my goals???

Gotta get under 4:45

Bump

Bump before my phone dies for good measure

Those workouts look pretty good. On the 10x400 you may want to do a couple less if it feels too hard. Don't just start at 70 seconds, start at what you currently want your mile to be. So start at 75's and then once you break 5 take it down to 73's and 72's and then once you run 4:50 take it down to 70's. Don't worry about what everyone else thinks. If nobody will do speedwork with you then just do your best to solo it and eventually they might come around and do it with you when they realize that their own speed is lacking. Even if you can get just one person to do it with you that can push you that'd make speed sessions a lot easier.

^^^ sorry, that was me. Was trolling and forgot to switch my name.

Lmao nice. Sounds solid to me. Funny story of how I almost did 400s today.... I convinced a team mate to do some with me and as we were warming up I had to take a shit in the woods (was 7ish minutes out from toilets) and thus it ruined my hopes of doing anything fast. I will try again tomorrow.

My pants went home devastated

thanks man. Your posts are always really helpful.

18 days to go... gotta break 5...

Just realized the meet on the third is for varsity only. First race will actually be the 23rd. 38 days to go...

JayorDEVASTATED wrote:

Lmao nice. Sounds solid to me. Funny story of how I almost did 400s today.... I convinced a team mate to do some with me and as we were warming up I had to take a shit in the woods (was 7ish minutes out from toilets) and thus it ruined my hopes of doing anything fast. I will try again tomorrow.

My pants went home devastated

.01/10 this was not me. Anyone else? Jayordon can't do all the work...

I ran 4:59 indoors freshman year. I ran 4:54 outdoors the same year. This year indoors I ran 4:47. Things come slow, don't rush it. If there's one thing you need to know, its that you SHOULD NOT increase your mileage too much. When you're in 9th or 10th grade, you need to focus on getting your basic speed up while still maintaining 35-40mpw. Do not go over 45mpw unless your coach insists. Even then do it slow. Doing hill sprints and plyos will increase your 400m speed without being aerobically taxing. You don't want to peak early.

Good luck!

Figured I may as well add some sample workouts. I have read a TON about Tinman and other esteemed coaches and I came up with a nice formula for coaching.

Early season sample week:

Mon: 5mi easy + core

Tue: 3mi + 10x100m hill sprints (400m effort), full recovery (approx. 2min)

Wed: 5mi easy

Thu: 1mi warmup, 3mi LT tempo, 1mi cooldown OR 5x1600m @10k pace

Fri: 5mi easy + plyometrics routine (box jumps, rope jumping, calf raises

Sat: rest + core

Sun: 8mi easy

total: ~33mi

Mid season sample week:

Mon: 5mi easy + core

Tue: 5x800 @ 3200 pace (equal rest)

Wed: 5mi easy

Thu: 8x300 m hills (1600m effort) rest: walk/jog down hill

Fri: 5mi easy + plyometrics

Sat: rest (or race) + core

Sun: 8-10mi easy

total: ~35mi

peak season sample week:

Mon: 5mi easy + core

Tue: 5x800 @3200 pace (equal rest)

Wed: 4mi easy + 4x100m strides (800m effort)

Thu: 4x400m @ 800 pace (4min rest) this one is a killer only do twice (also get a nice long warmup for this one)

Fri: 3mi easy + 4x100m strides (800m effort)

Sat: 6x200 hills (800m effort) rest: 3min walk down hill

Sun: 5mi easy

total: 28mi

taper: just cut the easy runs to 2mi and do one hard workout 5 days out from major race

I know you like lots of track workouts, but they make you peak too early and then you don't do well at the state meet. This has worked for me very well. I do decently during the season, and then I kill it at sectionals/state which is where it counts.

I'll keep up with this thread and I'll try to answer your questions. I'm trying to break 4:40 and 10:10 this year.

Best of luck again.

lol what even is this thread

I'm a senior in High school. I run 4:20 in the mile. My freshman year, I ran 5:03 in a preseason time trial. I ended up going 4:39 at the end of the season. Anything can happen, but I worked my ass off that season. Good luck