First quarter should be close to 75 (1:15)not to fast. You have to be somewhere close to 2:30 at the 800M. The third quarter is the toughest and must be run very hard to be close to 3:45. It is easy to slow down and run 3:50 (1:20) seconds. If you hit 3:45 hold your pace and sprint with 200 to go. If you run 3:50 you will need a 70(1:10) when tired.
Stay to the inside of the lane on the curves unless someone is slow. Pass on the straight.
Yeah I do have a tendency to not kick very well but I am a good pace maintainer so I was thinking maybe opening in 74
Workouts are meaningless. They do not "predict" a time, they help you attain it.
This is the week to relax - all the work is done, just show up on 6/8 rested and race.
do you know a specific milage or how much rest I should take these next few days
My advice is run what your coach prescribed.
You put this in high school running, so I assume that you are in high school (though I have never heard of a late season high school meet on a Monday).
By rest I mean, run short to medium distance runs for most of the week (don't push it), and do no more than 2 track workouts.
These track WOs should be something easy that leaves you refreshed.
Try 3×500 or 6x200 with full rest.
Concentrate on turnover and running relaxed.
Run 2 miles easy with some strides on Sunday.
Better yet, take Sunday off.
You are tapering.
If you don't have it by now, its not in the cards.
The easiest way to ruin your season is to train hard this week
Alright, it sounds like you did a hard workout today - exactly what you should not do on your taper week.
If your coach is being derelict in duty and not giving you a schedule, here is what you should do:
(Caveat, if your coach is giving you a schedule, ignore what I write below and do only what he or she has assigned. Don't try to do more on your own - it won't work.
Thursday - you had a hard workout on Wednesday: 5 miles easy.
Friday - 2 mile warmup, 3x300 on the track at target race pace with 60 second rest. 2 mile warmdown.
Seems minimal, but you need to recover from Wednesday
Saturday - 3 miles easy, with strides/accelerations at the end.
Sunday - NO running. You could have run today without what happenned on Wednesday, but what your body needs now is fresh legs.
Monday: Go out on your goal pace, use your pacing instincts to maintain, and run within yourself. If you feel good, go for it. Use race circumstances to your advantage, just don't blow up.
do you know a specific milage or how much rest I should take these next few days
My advice is run what your coach prescribed.
You put this in high school running, so I assume that you are in high school (though I have never heard of a late season high school meet on a Monday).
By rest I mean, run short to medium distance runs for most of the week (don't push it), and do no more than 2 track workouts.
These track WOs should be something easy that leaves you refreshed.
Try 3×500 or 6x200 with full rest.
Concentrate on turnover and running relaxed.
Run 2 miles easy with some strides on Sunday.
Better yet, take Sunday off.
You are tapering.
If you don't have it by now, its not in the cards.
The easiest way to ruin your season is to train hard this week
yeah I'm a freshman. the meet is massapequea last chance
Alright, it sounds like you did a hard workout today - exactly what you should not do on your taper week.
If your coach is being derelict in duty and not giving you a schedule, here is what you should do:
(Caveat, if your coach is giving you a schedule, ignore what I write below and do only what he or she has assigned. Don't try to do more on your own - it won't work.
Thursday - you had a hard workout on Wednesday: 5 miles easy.
Friday - 2 mile warmup, 3x300 on the track at target race pace with 60 second rest. 2 mile warmdown.
Seems minimal, but you need to recover from Wednesday
Saturday - 3 miles easy, with strides/accelerations at the end.
Sunday - NO running. You could have run today without what happenned on Wednesday, but what your body needs now is fresh legs.
Monday: Go out on your goal pace, use your pacing instincts to maintain, and run within yourself. If you feel good, go for it. Use race circumstances to your advantage, just don't blow up.
Good luck!
Yeah my coach is going to have me do some sort of 800 workout tmrw(I assume he wants me to take a full rest day Friday then). I'll probably just rest Saturday and do shake+strides sunday
yeah I'm a freshman. the meet is massapequea last chance
If you are a freshman, you have plenty of time to break 5.
If you can take of 5 seconds on Monday and nail a 5:09, I'd call that a good season.
5:14 your first year is a great start.
yeah I was 19:15 first cross meet but season cut short due to wrist injury and entirety of Jan was cut out from winter for me due to tendonitis. sub 5 I feel like will put me on a good path for 17:30's next cross