High School Training/Racing Thread 3/12-3/18

M - 20 min LT @ 6:45, 5 mi total

T - 5.5mi @ 8:45

W - 5.5 mi w/ 2x(4x200) all < 34 avg 32 ish w/ last 2 at 29

Th - 5 mi @ 8:00

F - 4 mi @ 8:00

S - 800 + 4x400 races: 2:19 + 58

Decent week, really slow 800, went out 62 came back 76 and will be working on pacing this season, but it was weird since the 62 felt so easy. Hope everyone else had a good week!

M: 4 am and then a 10 mile run at the trails with hard effort hills

T: 5.75 @ 7:20 pace relaxed

W: 2 @ 7:30 pace. Shins started acting up so I decided to stop it there.

Th: 10 on the treadmill @ 7:35

F: 8x 200s avg was 32 am and then 6 in the evening @ 7:20

S: 10 @ 7:38 relaxed

Sun: 7.6 @ 8:30 recovery

Total mileage was 60. I'm racing the 1600 and 3200 this weekend so hopefully I'll do decent.

btbski - Are you taking on the initiative to double yourself? Anyways, great work, and keep us posted on your times this weekend!

NWArunner - Don't sweat the 800 too much, if you can work out the pacing kinks it should help A LOT. Is going out in 64 and closing in 66 for a 2:10 possible?

Monday: 4.5 miles, 4x100m strides

Tuesday: 0 miles

Wednesday: 4 miles (4x800 @ 2:30)

Thursday: 0 miles

Friday: 12 mile bike

Saturday: 4 miles

Sunday: 3 miles @ 5:20

monday: 54321 fartlek 10min wu/cd ~5 miles

tuesday 7.8 with varsity ~7:30 pace, 800m wu, total 8.3mi

wed: 400 @mile pace, 4x200s at mile pace, 150s at 800 pace, some 150m accelerate to sprints, weights. Total ~4.2 miles

thursday: 25 min easy barefoot prereace, 800m warmup, ~3.8 mi

friday: 1600 in 5:09, second in heat. PR by 12 seconds. Fealt fantastic, had a great day. split 72 83 82 72, have the potential to break 5? tommorow next meet.

800 race in 2:23, 3rd in heat, no PR but fealt relaxed and definatly didn't go to the well at all

weights

Sat: nothing scheduled, off

sun: nothing scheduled, ran 20 min wu/20 cu 3x800w/200m jog rec avg 302 and then 2x600 around 2:15. just some light vO2max work. but a bad idea, as hammys sore from hamstring curls on friday. remind me never to do those again, they might mess me up on race tommorow

total milage this week ~33ish. very low. no doubles, but doubles start again this week and next.

very happy with the race. I had been training very seriously for someone as slow as I, and it's nice to see it pay off with some somewhat less - mediocre times

Congrats on the massive PR! You should definitely break 5!

Also, why did you run your easy day the day before barefoot?

M: 6

T: 4.5

W: 3200m race in 10:23. Legs were not feeling good from having to basically take Sat. and Sun. off last week. Was working hard from the start. Leader went through in 5:05, then slowed the pace even further but I was doing all I could just to stay with him. Had nothing left the last 400m and got dusted.

Th: 4

F: 4 + strides

Sat: off

Sun: off

Total: 24.5

Ran through the subtle pain on the ball of my foot because this was the last week of our indoor season with two big races, which made it worse. Finally came to my senses on Friday and told my coach I had to take time off and couldn't race on Saturday. Talked to my physical therapist and I should only have to take a few more days off but I really want to make sure my feet are good to go for outdoors.

kid from PA wrote:

NWArunner - Don't sweat the 800 too much, if you can work out the pacing kinks it should help A LOT. Is going out in 64 and closing in 66 for a 2:10 possible?

Thanks, I am running the 800 leg in the DMR this weekend and I think I’m gonna try and do exactly that, but I’ll be happy with anywhere under 2:15 because if I run that, we have a good shot at our school record too.

Monday

- 1 mile easy

-6x1000 w/ 3 min jog between reps

-Finish easy to 8 miles

Hit 3:06s for the 1000s (felt like crap, got less than 6 hours of sleep and had a long day the day before including going to the Pens game?

Tuesday - 6 miles easy @7:05

Wednesday

- 1 mile easy

- 3x(1 mile tempo, 200 recovery jog, 4x200 then 400 recovery jog)

-Finish easy to 8 miles

Tempo @ 5:30 pace and 200s @ 33

Thursday - 6 miles easy @ 7:06

Friday

- 1 mile easy

- 2x(1x800, 2x400, 4x200) Recovery jog = to distance of previous rep.. 800 jog for 800 had and 400 for 400 and so on)

- Finish easy to 8

800s @2:18, 400s @68, 200s @33

Saturday - 12 miles recovery @7:20

Sunday - 4 miles easy @6:55

Total miles: 52

I'll start posting on this regularly.

Sophomore, PRs:

1600: 4:49 (it's early yet, I want sub 4:40 by the end of the season)

800: 2:07.9 (goal 2:03-4 end of season)

400: not sure, probably 55-7

5k XC: hopelessly bad compared to my track PRs, 18 flat

Racing an 800 at a fairly large tri meet on Thursday, goal 2:06 (lead off in 4x8).

I didn't write down my training from this week so I kind of forgot what most of the days were, but I do remember the workouts were mostly lackluster. I'll get on logging stuff this week.

Please don't laugh at my low mileage, lol. Haven't been running throughout the winter (swimming), so my buildup from nought just started last week.

M: nothing (took a spill over a line rope and banged up my knee badly)

T: nothing

W: 3.8 @ 7:54, easy

Th: 3.1 @ 6:33, tempo - first fast effort in a while, feeling sluggish

F: 4.4 @ 7:53, easy, + strides

S: 9 x 400 @ 1:12 to 1:14ish, 200m walk rest - treadmill, so pace is iffy, tried to increase effort level with incline from otherwise maxed out treadmill

Sun: 5.4 @ 7:42, easy - would've liked to make this my long run but couldn't run until dusk, and it got scary dark - I was sort of in the woods

20 mi total. Will try to build up to at least 35 in the next few weeks, with lots more sprint/hill work (I'm a 400/800 runner).

kid from PA wrote:

btbski - Are you taking on the initiative to double yourself? Anyways, great work, and keep us posted on your times this weekend!

Yeah, it was our spring break last week so I just ran by myself. Worked out well. Probably won't be able to double this week because of school but will hope to keep the mileage up. Thanks.

I like running barefoot. It's relaxing and feels good on the legs. No particular training reason. Although it does strengthen the feet a bit

roblox oof sound wrote:

kid from PA wrote:

Congrats on the massive PR! You should definitely break 5!

Also, why did you run your easy day the day before barefoot?

I like running barefoot. It's relaxing and feels good on the legs. No particular training reason. Although it does strengthen the feet a bit

lmao. are you two the same person?

bump