10:34 for 3200 on splits of 5:34 / 5:00

Oops. the last post should have ....10 at 3 mile, vice 20 at 3 mile.

I've heard of this mythical 100 x 100 workout. Seems pretty rough. I'm guessing the pace would need to be pretty relaxed and would replace a long run.

MichiganXC wrote:

How tf does someone run a 10:34 with those splits? That’s absolutely absurd to run the second half in 5:00. Wildly impressive. Based on this result I would guess around 4:45

I agree with all of that. I've never heard of such a negative split for a 3200, especially not for someone who just ran a big PR with that.

CoachB, you've got a potential monster on your hands there. Obviously needs some more coaching from you about racing strategy, but that's an insane run.

Yeah, it is great. Just the thing for a 800 or 1600 guy, because you get the 6 miles but in a useful way.

As I listed, I did a lot at good pace, and some pretty fast, but most at a manageable pace.

If nothing else, Henry Rono showed how much one can recover when he almost sprinted straightaways and floated turns to run WRs.

Flagpole wrote:

CoachB, you've got a potential monster on your hands there. Obviously needs some more coaching from you about racing strategy, but that's an insane run.

The funny thing is about that TT is that I told him and his teammates aim for 80-81 for the first mile because I was thinking they were in about 10:50 shape. They immediately fell behind that pace and I was thinking, "well, this is going to be disappointing". Then, BAM!

He was pretty tired at the beginning of this week from the increase in intensity last week.

Mon: 1 mile WU + Drills + 7 miles with 5 x 3 min CV effort, 1 min recovery (accelerated to 5:50ish pace)

Wed: Speed development. Lots of drills, short run, 4 x 60 FAST.

Thu: mile WU, 12 x 400 with 75 second rest. First 11 @ 72-75, last @ 61! (In Jason Rexing's trainers)

Saturday will be a higher volume day. Probably 10-12 miles broken into 2 runs. The longer singles seem to wear him out for a few days.

TT, team simulated meet next week then we start racing the week after.

how do you get 9:59 if he went out 34 seconds too slow for halfway and then ran 10flat pace the second half? if he closed in 4:50 that would be another story.

probably need to know how he split that 10:34 lap by lap. was his last 4 laps 83-78-71-68?

Last week ended up being a 42 mile week. He was supposed to take more of a cut back week but I guess ended up feeling better and put in a little more volume F,S,S after my last post.

This week. Probably also will end up in low 40s.

M: 1.5 WU, Drills, 5 x 1200 on SLOW CC loop 1 min rec (4 @ low 4:2x, 1 @ 3:59), 1.5 CD

W: 1200 WU, Extensive Drills and Core, (Wickets, BFS Dots, 7 min of plank type stuff) 4 miles easy, 4 x 200 @ 33-31, 1 min walk recovery, 4 x 50 @ top comfortable speed, 800 CD

Th: AM 2m shake out. PM 1200 WU, Drills, Strides, 2m TT @ 10:13, 2m CD

Sat: 11 miles easy

Tomorrow will likely be off or easy 30 min

We've talked about our CC races during this shortened season being glorified workouts, with a uniform on, and other teams present. Other than the county championship meet I'm putting together, he probably won't be pressed at all. We'll be racing on thursdays, so we're going to keep kind of a harder day on Wednesdays and then have the race day be kind of threshold effort, which should put him at about 17:30,

He was a little fatigued for our TT on Thursday this week but still PRed by 21 seconds. Went out at 2:28, fell asleep for 800 and came through in 5:10, then woke back up and went 5:03 for the last mile. The mile split might be a little off, they repaved the road where I had my mile marker painted, so that was kind of a guess, but it is only off by a few seconds though. This is the same road course he ran 10:53 on 2 weeks before his 10:34 with the splits posted in the title last fall. I always end up doubting it's legitimacy when someone puts up a big pr on it, but I've wheeled, driven, and GPSed that thing to death and it always comes out at 2.0 :)

Week of 2/22:

M: 10 x 500 @ 90-97. Had a hard time finding the correct pace. Ended up settling in at around 92-93 (74-75 per 100) Equal rest

W: Speed development day. Easy run + 4 x 50 top speed

Th: Practice meet 5 x 1.5 mile relay :

Sat: 9 easy

42 total for the week.

Week of 3/1

The whole team looked pretty dead on Monday with lots of little niggles cropping up, so this ended up being a cut back week.

M: 2.75 tempo effort at 5:55 pace. + 1200 @ 3:57 + 800 @ 2:42 (ran the 1200 too hard)

W: Speed development day

Th: Hill session 2 m wu + 8 x300 with about 120 uphill, focusing on cresting at the top. This was done as a continuous run at a moderate effort. Turn around and jog back, 2 mile CD

Sat: 2 up, 3 mile race at 16:40 + 6 x 200 hill repeat hard, walk / jog down.

The race was great! There was one guy from another school who is good, but has a covid cushion. That kid pushed the pace in the first mile then fell back. My guy was supposed to just run easy in the race, so he backed it down a little after that but never really slowed past 5:40 pace. Looked extremely comfortable the whole way. We haven't really done a lot of hills this year, so I wanted my guys to run the race easy and then do a hill workout after. The one guy from the other school kind of threw us off of that plan and most of the team ended up running pretty hard. We still scored 18 points, but most of the kids had to race to do so. Only a couple of the kids ended up running the repeats afterward. The course was kind of challenging. 3 loops with a hill that was about 60 vertical feet on each loop.

I ran a similar race/time early in the season my junior year switching over from jumps/long hurdles bc of injuries and not having any clue what I was doing - remember a 10:41 with a 60 last 400 lol. Relay splits of 24.x/50.x/2:00 and 4:41/10:12 that year at state finishing amongst the top XC runners in the class (this is rural midwest, I was QB on football team). Sounds like similar times achievable, though the summer/fall volume is higher. With those splits I'd experiment at some low-key meets & tell them to run some aggressive early splits and see what happens, might be surprised.

He's got plenty of speed to run sub 4:30 this year with that 61 at the end of the 12x400. But he's going to have to be running more 400-800 stuff closer to his goal pace to do it. You've got a while until track starts, though, so a good chance.

good kidd madd city wrote:

I ran a similar race/time early in the season my junior year switching over from jumps/long hurdles bc of injuries and not having any clue what I was doing - remember a 10:41 with a 60 last 400 lol. Relay splits of 24.x/50.x/2:00 and 4:41/10:12 that year at state finishing amongst the top XC runners in the class (this is rural midwest, I was QB on football team). Sounds like similar times achievable, though the summer/fall volume is higher. With those splits I'd experiment at some low-key meets & tell them to run some aggressive early splits and see what happens, might be surprised.

Those 1600 and 3200 times would be big disappointments for this dude. Seems like he could be 10+ seconds faster in the 16 and 20-30 in the 3200.

zxcvzcxv wrote:

He's got plenty of speed to run sub 4:30 this year with that 61 at the end of the 12x400. But he's going to have to be running more 400-800 stuff closer to his goal pace to do it. You've got a while until track starts, though, so a good chance.

I agree with this statement. We're continuing to treat our mini cross country season as a base period. Our last race is 3/27, then our first track race will be late April.

The plan is to use that 1 month period to start to bring in more 800/1600 specific training.

highhoppingworm wrote:

good kidd madd city wrote:

I ran a similar race/time early in the season my junior year switching over from jumps/long hurdles bc of injuries and not having any clue what I was doing - remember a 10:41 with a 60 last 400 lol. Relay splits of 24.x/50.x/2:00 and 4:41/10:12 that year at state finishing amongst the top XC runners in the class (this is rural midwest, I was QB on football team). Sounds like similar times achievable, though the summer/fall volume is higher. With those splits I'd experiment at some low-key meets & tell them to run some aggressive early splits and see what happens, might be surprised.

Those 1600 and 3200 times would be big disappointments for this dude. Seems like he could be 10+ seconds faster in the 16 and 20-30 in the 3200.

Yeah, especially since he TT'd a 10:13 a few weeks ago.

Big surprise on the workout today

4 x 1200 + 4 x 400 in our arboretum. Last time we did 12s out there, he averaged 4:14....slow loop, but he did 5 of them and it was easy for him.

Today he went 4: 30, 4:16, 4:24, 4:27. I figured he was still a little tired from the race on Saturday, so told him to just try a 400 to see how it went. He ended up going 66, 67, 64, 62 on 90 seconds recovery

I feel like he was kind of mentally tired from the race, but physically fine. He loves running fast and that first 400 perked him right up. It was fun to watch. I haven't had a really good boy in about 7 years.

This could be fun.