High School Training/Racing Thread 4/9-4/15

What did your coach seed you as? 10:25 is fantastic at this time of year! 9:45 is no doubt on the horizon! Thats only 40 seconds different! With a nice kick that is not out of the question! That's only 4 seconds per lap faster than what you did, or two seconds per 200! I'm a little stuck around the times you ran this winter. Did you focus on your form or lifting this spring for the big breakthrough?

Thanksforyouropinion! wrote:

What did your coach seed you as? 10:25 is fantastic at this time of year! 9:45 is no doubt on the horizon! Thats only 40 seconds different! With a nice kick that is not out of the question! That's only 4 seconds per lap faster than what you did, or two seconds per 200! I'm a little stuck around the times you ran this winter. Did you focus on your form or lifting this spring for the big breakthrough?

Haha. Not a great race, went out too hard. My goal this year is to break 10:00, and goal this race was to break 10:10, not 9:45 (never thought that was realistic).

But I thought that from the last training thread that semi-hard effort was 10:00-10:20? What does that mean 10:25 is? Tempo? Was it all out effort today? I’m from NC and I saw the thread and I love what u guys post; I’ll start posting my training soon.

I’ve run pretty quick the past few years but I’ve been unlucky. Footlocker south didn’t go my way but I’m getting ready for track and hopefully some big times

Thanksforyouropinion! wrote:

But I thought that from the last training thread that semi-hard effort was 10:00-10:20? What does that mean 10:25 is? Tempo? Was it all out effort today? I’m from NC and I saw the thread and I love what u guys post; I’ll start posting my training soon.

Idk if you're being serious. Semi hard is like 10:40, I just wanted to get 10:10 today but went out way too hard and didn't go hard enough at the end (cramped up). And if you're not a troll, welcome to the thread!

kid from PA wrote:

Thanksforyouropinion! wrote:

But I thought that from the last training thread that semi-hard effort was 10:00-10:20? What does that mean 10:25 is? Tempo? Was it all out effort today? I’m from NC and I saw the thread and I love what u guys post; I’ll start posting my training soon.

Idk if you're being serious. Semi hard is like 10:40, I just wanted to get 10:10 today but went out way too hard and didn't go hard enough at the end (cramped up). And if you're not a troll, welcome to the thread!

Thanksforyouropinion - welcome to the thread! Look forward to seeing your training and times!

Kid from PA - it was a tough day out there today. It will get better as the season goes, it was your first legit track race in HS. After all, it's about how you perform at Wpials/States. Still @ the meet, it's getting colder again and we are only on the guys 300 hurdles... Still hoping for the W and a 9:20-25.. I ran a 4:36 for to win my heat in the 16. Wasn't too hard, kept it conservative to stay fresh for the 32

Well I took 2nd in 9:31. We had a kid take us out in 63 seconds and then we ran the next 5 pretty slow. I made a moved with around 900 to go and pushed the pace the next lap till, I got passed by one kid with 500 to go. I made my move around him with 250 to go and ran out of gas with 40-50 to go and lost by a second.. closed the last lap in 66. If I had waited till the 200-210 mark to make my final move I think I would have held him off. Pretty tactical race overall, definitely wasn't in pain until the last 100 or so. Was windy and about 33-35°F before wind chill is added so times suffered a bit

Alright, figured out that "thanksforyouropinion!" is most likely my teammate trying to annoy me.

Anyways, I'll do my comments.

NWARunner - That's a fine week, don't sweat it.

DistanceRunner68 - Very good week, and great race on Friday. I unfortunately couldn't stay until the end, but I heard you almost kicked down the winner.

epicTCK - Keep working on breaking 5! You just have to be willing to hurt and it'll come.

btbski - Yeah, around there for mileage cuts, and I also bring my lifting to a halt.

teefurtee - Looks like a good week, and update us on that 800!

As for my race, ran 10:20 after there were some issues at the start off the line and we went out in 13 for the first 100 and like 66 for the first lap. Cramped up late in the race and had two bad laps that killed my goal of running 10:10.

Hey I just found the thread and from an outside point of view my advice would be to go out a bit more comfortable. It's always easier to negative split a race so if 10:10 is your goal i think you should go out in about 5:10. That way the 2nd mile wont be as strained and you'll definitely have a kick at the end. If you don't want to take my advice it's okay and i understand, best of luck!

kid from PA wrote:

DistanceRunner68 - Very good week, and great race on Friday. I unfortunately couldn't stay until the end, but I heard you almost kicked down the winner.

As for my race, ran 10:20 after there were some issues at the start off the line and we went out in 13 for the first 100 and like 66 for the first lap. Cramped up late in the race and had two bad laps that killed my goal of running 10:10.

Yeah, I started sprinting around 250 to go and caught him completely off guard and opened up a slight gap. Unfortunately I miss judged I

the move and made it too early, I ran out of gas with about 50 to go and he got new around 30 to go. it was a bit rough, I had him beat but just made the move a couple seconds too soon

As for your race, you guys went out crazy fast, I had you guys at like 13 seconds for the first 100, 29 for the first 200. I just think that start just set everyone up to run out of gas and/or crap (side stitch). Like I said before, don't worry about it too much, it was your first big invite, you will be fine for the next one. I will keep a closer eye on your training, but what pace are you doing your easy/recovery runs at? I started toning mine back slightly to Mack sure I'm not pushing and so I recover better, it may help you out a bit

just my 2 cents wrote:

Hey I just found the thread and from an outside point of view my advice would be to go out a bit more comfortable. It's always easier to negative split a race so if 10:10 is your goal i think you should go out in about 5:10. That way the 2nd mile wont be as strained and you'll definitely have a kick at the end. If you don't want to take my advice it's okay and i understand, best of luck!

I've heard this a lot but I've only actually done it once or twice but I do agree. I have always been on to go with the pack and hold on but in my limited experience with negative splitting, I have to say that negative splitting feels better and is way more satisfying

Must have missed this thread last week (for the first week of April), but it was mostly a rest week anyway. It seems like a lot of you are solid 3200m runners and my team doesn’t have any of those, so it’s very cool to see how that kind of training looks. Lat week was pretty intense for me because I had three different days of racing, it went as follows:

Monday: 8X400 with 400m (~2:15) jog rest.

69,70,69,68,65,64,61,58

Tuesday: weights and 5 miles easy

Wednesday: 800m race solo in 2:00 with no adrenalin, I was writhing on the ground for maybe 15 minutes afterwards because I went into the race completely cold.

Thursday: dynamics and 1 mile jog

Friday: 4X800 leg in 1:59 mid, got the baton in last place and had to work my way through the field but still felt good after the race.

Saturday: 800m race in 1:59, came through 400 comfortably in 57 but then got caught in a bad box and lost pace from 400-600. Still finished strong but 62 for the last lap was definitely a disappointment becauses I was hoping for 1:57 or better.

Sunday: 4.5 mile tempo

Dang, that is a ton of hard days!

2020420 wrote:

How did it go? Curious to see how well you can race on dead legs.

Yeah that race was canceled but I did break 5 on Friday.

PA, my workouts are weird because I make some of them up myself. I had a different race canceled a few weeks ago, so that's where that 800-400-400-200-200 workout came from. it was more of a confidence booster than anything else.