Train Me

Next goal date is May 21 and 7:30.

I would advise you to do 1-2 months of good, slow, long base training before you even touch interval workouts. Over one summer, after only doing consistent mileage along with a few fartleks/tempo runs, I took my 5k time down from 20 flat to 18 flat (16:38 this indoor season). Having a good strong base will make interval workouts easier, especially when your goal is to improve on those 400/800's. Even though you're only training for the mile, that consistent, easy mileage will help you a lot in the long run.

I would say though that incorporating hill repeats/fartleks/tempos will be very beneficial in training for the mile. If you were to do zero interval sessions and only do these workouts for a few months your mile P.R. would improve drastically. Try 10x60 seconds up a medium/hard hill where you can run fast but its still a struggle. Also give tempo runs a shot. If you train at 10 min pace, try a 3-4 mile run at 8:50-9min pace, should feel comfortably hard, but once finished you should be able to say you could've done 2-3 more miles at that pace. Fartleks will be very beneficial as well. Try 5x60 seconds at goal mile pace with reciprocal recovery (i wouldn't try to do these at 6:30 pace yet because you have so long to achieve that goal, maybe try 7:45-8min pace).

For the easy mileage, I would suggest slowly increasing your 20 mile weeks to 40ish miles. DO NOT do it all at once!!! Slow is better here. Try 25 for a couple weeks, then 30, then 35, then 40. Other than workouts, all your other runs should be comfortable and easy. Long run should only be about 20% of your weekly mileage so on the weekends make sure you're out there for an easy 7-8 miles.

Most important thing here is consistency. Better to take it easy and be consistent over the long period of time you have than to get antsy and go for it in the first two months and burn out. These things take time, but you're goal is certainly achievable.

Weekly report:

3/20-2 miles @ 5mph

3/21-1 mile @ 6 mph

3/22- 1 mile @ 5 mph

3/23- 1.5 miles @ 5 mph

3/24- 5 miles @ 9:00 pace (i went outside to run because I thought it looked nice but I'm definitely not ready for 75 degree weather) Stopped at the track (after 4 miles) and decided to try and see if I could beat my 400m time. New PR 400m is 93 seconds. Also.... I don't know how to run slow without the treadmill. Maybe I should have just run at home because: New 5k best effort-28:16.-- I was really trying to remind myself to slow down every few minutes.

I'll finish my miles for today when it cools off some. These last few weeks have really had me running low mileage. My goal was 120 miles a month so I need 44 more over the next 7 days.

Thursday was JH track and it was a pretty beautiful day for running. There was a cool breeze and mid 60s weather. Not too sunny either.

13 yo.

800m-2:44.07 (2:44.85) So a very tiny pr. 1st place. Splits 76/88

-1st after 200 meters, 2nd place was 2:57

1600m-6:21- splits 90/95/99/97-1st place

-took 1st within 300 meters,2nd place was 7:06

Friday HS track meet- Strong sustained winds but not gusty like the meet a few weeks ago. Just enough to wear a person down if they are running 3.5 miles in a track meet. lol.

My daughter was pretty ticked that her running buddy told everyone she almost caught her in the mile video I posted a few weeks ago. She swore up and down the next windy track meet she was going to let running buddy take the wind and let her see how it feels. Well... she almost forgot but 2 laps after she took the lead she slowed down and forced the pace to slow to a crawl OR for teammate to take the lead. She actually goes all the way out in lane 2 so she doesn't block the wind for anyone else LOL. Anyway...

17 yo:

3200m-13:07-96(5th)/101(3rd)/95(1st)/103(2nd)/106(2nd)/105(2nd)/96(1st)/85(1st)

2nd place was 13:24

800m--2:39-75(3rd)/84(3rd)

She stated her goal this week was to save her legs in the 3200m for the 800m. She wanted so badly to win it but even coming out hard she just couldn't and I don't even understand because 2 years ago she ran this 2:34-ish all the time. But I guess she also wasn't running the other races so hard either. IDK.

15 yo:

JV 800m race-2:50-78(1st)/92(1st)-2nd place was a 2:58

The track meet was delayed after the 200m races for lightning... then canceled for hail.

Coach told 17 yo he was taking her and our top male runner to a different track meet next Saturday so they'll get to chase PRs before district! I was so happy about that because neither of them have seen any competition in track this year. Our guy is the state champion in XC(3x), 3200m(2x) and 800m(1x and 1 silver) and he hasn't been running so hot these last 2 meets.

So 17 yo will run the 3200 Friday at the track meet and then 1600/800 on Saturday.

Also on Saturday is my 10 yo has regional spelling bee on Saturday at 9 am, basketball at 10 am. Hope the track meet doesn't interfere! I don't want to have to choose!

I forgot, current weight 142.8. I didn't even want to weigh myself after spring break but I feel better now that I did.

Weekly Report:

3/24: finished other 5 @ 5 mph for 10 total

3/25: 5.2 @ 5mph

3/26: lift then 6 @ 5 mph

3/27: 6.4 @ 5 mph

3/28: lift then 3.5 @ 6 mph

3/29: 1.25 @ 7 mph

3/30: 1.25 @ 8:30 pace

3/31: 14.2 @ 5-6 mph

Finished at exactly 120 miles for the month.

Current weight is 140.8. I really hope I touch the 130s soon. I haven't seen a 3 there since kid 5.

Track:

3/28- pretty perfect weather. Very slight wind. In the 60s when my daughter ran.

15 yo.

800m 1st place with 2:43 (2:44.07 previous PR)

1600m 1st place with 6:24

HS was much windier but temps were also almost perfect.

17 yo. -

3200m 1st with 12:25

1600m 1st with 5:35

15 yo

3200m 1st with 13:54(previous track PR 14:35)

800m 1st with 2:49

1600m 1st with 6:11

It was a really hard day for her. It was the last meet (chance) to beat a varsity runner and earn a spot and it was not to be her day.

3rd varsity runners:

3200m 13:47

800m 2:46

1600m 5:51

I spent most of the night after the 1600 consoling her and trying to keep her bawling down. Lol

Then on 3/29 coach took a few top runners to a big meet against larger schools.

17 yo got 3rd in the 1600 with 5:39.

This was actually a really good time considering the cold wind on this day. It was so cold everyone in the stands were in sleeping bags and blankets and the winds were gusting over 30 mph again. Her 200 splits were consistently 4 seconds slower on the back side than the front.

What does it tell you about a runner if they are strong at certain types of runs?

Like tempo, fartlek, threshold, etc? Or when they do runs like 6 mins race, 5 jog, 4 race, 3 jog, etc. Or intervals? What do each of those say about a runner, good or bad?

I forgot progressive.

Weekly Report:

4/1-1 mile @ 6 mph

4/2-1 mile @ 5 mph

4/3-1 mile @ 6 mph--no time these 3 days just tried to make sure I at least did something

4/4-7 miles @ 5 mph

4/5-5 miles @ 5 mph

4/6-4.8 miles @ 9:17 pace (outside! haha)

4/7-3.5 miles @ 8:37 pace (outside)

I was going to do 10 yesterday but my little one is sick and I just wanted to get in a quick run so I could get home to her. I did just lower my 5k best effort on strava to 26:36 though. I'm pretty sure I could have held a 8 minute pace if I had people running with me. Why is it I have such trouble finding speed in the mile but I can hold the same pace for miles and miles on the long end? Is it typical for someone's 2 mile pace and 5k pace and 10k pace to all be almost the same in a full effort?

Current weight: 141.0

Track:

13 yo:

800m-2:43 (2nd) She totally wasn't ready to finally have competition. lol

1600m-6:14 (1st)

15yo- JV District

3200m--- they took her out after she won it last week because the girl that was failing wasn't failing anymore

800m-2:44 PR!(2:46) 2nd!

1600m-6:08, 1st!

17 yo-Varsity District

3200m-12:37 1st

1600m-5:36 1st

They had to delay the high school track meet several times for hail and lightning.

haven't checked in in a while glad to see you and kids still doing well

- kid 5 must have been a monster LOL

- too bad for 15 yr old I guess she has some more seasons left

- good for you that you also keep still improving - your now within 1 minute of your goal with still plenty of time!

- interval training/workouts - here's a couple of answers 1 - you learn the most about a runner from races - particularly competitive races where adrenalin is running high. 2 - That said, you can learn a bit from workouts - there are at it's simplest 2 kinds of distance runners speed runners and strength runners. If you took all the kids who run long distance and had them race a 100m dash, a 200m dash and a 400m dash. The kids who came in the top 25% would be your speed runners, and the rest would be strength runners (or not in their best shape). Speed runners can hang on for 3 laps of a mile, and then kick in at the end for the win or their best time. Although one can train to improve speed, at the youth level it's basically just talent. A strength runner has generally put in some effort over the years with training to build the heart and lungs to handle extreme endurance - think the high school kid who sets a goal to run 1000miles in the summer to get ready for next year. Again its possible to have an endurance talent, but mostly it can be built with hard work. It's always fun to watch top high school races, as the strength runners will try to go out hard, so the kickers are not there at the end, while the kickers will try to hang on to the lead pack til the end and win with a sprint in the final 200m.

So different workouts are geared to develop different skills, and the runners will perform best where their strength lies. Speed runners will excel in 200-400m intervals, and strength runners will do better in longer stuff and will usually be better at hitting their interval times in the last part of a workout as everyone tires.

But remember no one wins the workout - just run the workouts hard, the easy days easy and watch the progress in your races.

I forgot to ask my daughter's question in my last post. Her last mile of the year was

82/92/99/95 = 6:08

She wanted to know if she had paced it better if I thought she could have broke 6. I really don't know.... ya'll usually tell me that stuff!

Because of the hail and rain they combined the JV boys and girls and she tried to sprint out with the boys. Particularly her best friend. He ran 74/90/95/95 = 5:54

He had the same question because she asked in front of him. I told them I'd ask y'all.

If anyone knows what they might try to shoot for at a more even pace, lmk.

Yes, she can most definitely run under 6.

The key is to conserve as much energy as possible and then make a long drive for the finish.

For example, go out at 90 flat, 90/90/89/ and go for it.

The same for her friend, 85/85/84/ and go for it.

Congratulations for your continued improvements and progress!

She can run 5:40 with better pacing

SlowAFRunnrMom wrote:

I forgot to ask my daughter's question in my last post. Her last mile of the year was

82/92/99/95 = 6:08

She wanted to know if she had paced it better if I thought she could have broke 6. I really don't know.... ya'll usually tell me that stuff!

Because of the hail and rain they combined the JV boys and girls and she tried to sprint out with the boys. Particularly her best friend. He ran 74/90/95/95 = 5:54

He had the same question because she asked in front of him. I told them I'd ask y'all.

If anyone knows what they might try to shoot for at a more even pace, lmk.

You could always take 15 yo to the track and let her take a stab at breaking 6 in a time trial while she

is still in good race shape. Have her aim to run 90 second laps -- I'd have sisters at 100 and 200 to check that she is around 22.5 / 45 -- if too fast at 200, have her stop, walk/jog around to the start, and start over. Pass 3 laps in 4:30, then go crazy the last lap.

momcoach wrote:

You could always take 15 yo to the track and let her take a stab at breaking 6 in a time trial while she

is still in good race shape. Have her aim to run 90 second laps -- I'd have sisters at 100 and 200 to check that she is around 22.5 / 45 -- if too fast at 200, have her stop, walk/jog around to the start, and start over. Pass 3 laps in 4:30, then go crazy the last lap.

We tried that one time but she just can't mentally push unless she's racing.

The 17 yo is a beast in practice and always hits her marks but put her in a race and sometimes she just falls apart (although she hasn't really done that since the iron) and she still hasn't been able to break 12 even though she runs sub 80s x 12 in practice for 2 years now!

The 15 yo can't hit 8x90 but you see she can just almost do it in a race. She HATES speedwork and practicing speedwork but has more drive in a race. Also, she's terrible at feeling a pace.

I wonder if it's a maturity thing or if they are just completely different runners and the 15 yo is always going to be phoning it in and surprising me in races. lol

Hey girl! Your daughter could definitely run sub 6 if she paced it out a little better, no doubt.

For instance, right now I’m a 16 yo high school girl and my pr for the mile is 5:21, my splits for that race were 77/82/83/79 but before this year I was never good at pacing out as consistently and my pr was 5:45. It’s not so much that I’ve been training super hard it’s just that I’m not burning myself out as fast at the very beginning of a race.

The first 100-200 meters should be fast so she can get out to the front but after that it’s best to settle into a pace that you can hold until the last 600m to start kicking harder.

Another good idea would be to run more miles through the week, if the laps consistently get slower it shows that there might not be enough endurance for her to hold pace.

I hope this helps!!!

Weekly Report:

4/7-3.37 miles @ 8:37 pace (new 5k best effort 26:36)--because I ran with my 13 yo and she wouldn't slow down lol

4/8-4.72 miles @ 9:20 pace(ran with 15 yo and SHE wouldn't slow down.... see a pattern here?)

4/9-4.72 miles @ 9:53 pace(by myself and at this point legs are sore)

4/10-2.75 miles @ 5 mph

4/11-3.11 miles @ 5 mph

4/12-1 mile @ 6 mph

4/13-2 miles jogged the course @ 11:00 pace

2 miles raced the course @ 7:44 pace

So it's been raining for a couple of days and they had to modify our normal course. We went out and jogged it first so everyone knew where they were going since my kids have a tendency to get lost in races. lol I would say overall we had a really good race, even though it was freezing cold, wet and windy. 40 degrees with 15-20 mph sustained winds and 25 mph gusts. Drizzling rain.

Me: 15:24! (plus strava and garmin have my new mile PR at 7:35!)-1st in age group

13 yo: 13:47=1st overall female (granted a bunch of people didn't show because of the weather)

10 yo: 15:14 (her pr in 2 mile)- 2nd in age group (which is hard because she's in the 10-12 so she's a baby and TINY compared to the kids she's racing against now.

For some reason this race is ALWAYS cold and freezing and so I guess the times are always bad... we set the course records for our age groups. lol

15 and 17 yos were at an academic competition.

My best friend brought her 8 yo daughter (she ran the untimed 1 mile fun run) and her 14 yo son. He ran a 14:53. He's not really into running but his sister is my daughter's bf and running partner so he does it with his sister mostly. He's been getting slowly better.

Francis-14:00 (2nd overall female, first in age group)

Funny thing about Francis. She's a 7th grader that I never knew before this year but her dad once qualified (b standard?) for the olympic trials. His older daughter apparently made it to state all 4 years of high school in the 3200/1600 combo and xc. I "guess" she's more endurance based than my kids because the longer the race gets the more she beats my 13 yo. She's never beaten her in an 800, only once in the mile but almost always beats her in the 3200... until yesterday! Anyway, our track coach called a meeting with him too and told him that he was making his daughter slower by running extra after school/weekends and it needed to stop. lol

13 yo had her district races on Thursday:

800m-2:43 (again! 3x now I think) 1st place

1600m-6:18 (1st place)

On Friday my 17 yo was pretty excited she hit her goal on 2x mile repeats for the first time ever. Maybe her endurance is getting better? She's supposed to hit 6:00 but never has. She got 5:55/6:01 and was really hyped up about it. lol Apparently, that 2nd mile usually is like a 6:20 or worse.

Current weight:140.0-- I think I've hit a plateau of some sort. I've been bouncing around from 140-142 for a month now.

OH! I almost forgot. So I mentioned my progress to the 17 yo and I got the feeling she THINKS the bet is for 1600m not an actual mile. In her mind the 2 are pretty much interchangeable but I KNOW that one is 9 meters shorter than the other. I'm not going to correct her or bring it to her attention at all. Henceforth I will be pretending like it was always a 1600m! lol I feel like I just got handed a free gift.

And the 13 yo won a free pair of skechers for getting first overall female at the race.

Great results! Keep up the good work.

The coach is clueless.

Run 40 miles a week. Throw in some WOs