Run conservatively and run an even pace from the start of your races.
Run conservatively and run an even pace from the start of your races.
Maybe you are working TOO hard during the season. Are you beating teammates in practice and then losing to them in races? If she is frustrated by lack of progress, sometimes a runner thinks she can remedy that by running even harder in practice without sufficient recovery.
Run your easy days easy. I repeat: Run your easy days easy. You should feel good/relaxed on your easy days to recover as best as you can from your hard days. This makes a huge, huge difference, esp. if you want to eventually increase your mileage and improve your endurance. If there is one mistake high school/college-aged runners make, it's running their easy days too hard. Moreover, you should finish hard workouts feeling like you could have done more (and have something left for races).
I second the ferritin. If you're not already taking an iron supplement, the odds are very good your ferritin is <30. You want it to be at least 50, and preferably 60-70. This may take several months to achieve if your ferritin is extremely low. While it's debatable on the ideal supplement to take, I'd suggest liquid iron (1 1/2-2 tsp) in orange juice before you go to bed. You can get the iron over-the-counter from the pharmacist. Make sure the orange juice isn't calcium-fortified. If you take calcium and/or a multivitamin, take these in the morning.
Sleep. Relax. Ok, that's it for now.
Something similar happened to me during highschool, luckily mentor/friend Gary Busey was there to help analyze my training and lifestyle. Made HUGE differences.
You filled in.
Meaning, you grew breasts, hips, a butt perhaps. I've seen this happen plenty.
Maybe, and this is only maybe, if you are having sex now, you should cut back on it. From the girls I've talked to, they get really sore and tired from having sex.
I actually do most of my runs alone, or occasionally get paced by a male teammate.
I do my easy runs around 7:00 minute pace.
I don't think you have anything to worry about. Like someone else already said, you must have been fast as an 8th grader, and you've improved a good amount. If a guy went 4:40 freshman year and was down to 4:20 senior year, I doubt he'd be complaining about his lack of progress.
Troll
Troll
Troll
:-)
this person is posing as jordan hasay. just think about it... fastest freshman in california, soon to be a senior. hasn't gotten faster in xc but has in track. hmmmm, i wonder.
girl looking to be faster wrote:
I actually do most of my runs alone, or occasionally get paced by a male teammate.
I do my easy runs around 7:00 minute pace.
That's ok (as an upper limit).... IF you can run a 4:53 mile/10:27 2 mile/16:48 5K. Look at Daniel's VDOT Chart (any recent performances?) to figure out your easy day pace (the easy day pace he lists is an upper limit, so ideally you should be well under this).
http://www.coacheseducation.com/endur/jack-daniels-nov-00.htmbadgercentral wrote:
this person is posing as jordan hasay. just think about it... fastest freshman in california, soon to be a senior. hasn't gotten faster in xc but has in track. hmmmm, i wonder.
DING DING DING! WE HAVE A WINNER!
No, I'm not Jordan Hasay/posing as her, but that was actually one of the reasons I was thinking about this.
As a freshman, I ran in the 5:0x, as a junior I am in the 4:50 range.
I'm also in the late 10s (10:40s range) as a junior, and I was a few seconds under 11 as a freshman.
I can try slowing down my easy runs, and take it to about 7:30-8 minute pace.
That was another thing that got me thinking about this.. how is it that people like Jordan can improve so much? She was already in the 4:50s in 8th grade? and yet, she's already gotten down almost to 4:30s (and obviously it is harder to improve as you get faster). The same story with many others, like Chetelat being in the late 10s, and now getting under 10. I'm just amazed at how much some people have improved, and I would like to really get under times like 4:50 next year.
girl looking to be faster wrote:
I can try slowing down my easy runs, and take it to about 7:30-8 minute pace.
That was another thing that got me thinking about this.. how is it that people like Jordan can improve so much? She was already in the 4:50s in 8th grade? and yet, she's already gotten down almost to 4:30s (and obviously it is harder to improve as you get faster). The same story with many others, like Chetelat being in the late 10s, and now getting under 10. I'm just amazed at how much some people have improved, and I would like to really get under times like 4:50 next year.
Great, that is more reasonable. You will feel a difference! Get your ferritin checked too.
I'm a prof. female marathoner, and I can tell you at this level, the key to going beyond high school/college is running easy on your easy days and maximizing recovery (~sleep, good diet, naps, down time). It's nearly a must as you increase your mileage. The hard part is-- having teammates who want to push it on easy days. You have to be smart and do what's best for your body.
jeeze..what is with all the troll talk. just answer the question or don't bother posting.
I want to second the slowing down your easy days. I was like you but I was self coached. I followed Daniels and ran a 4:50 somthing mile. I was better at the shorter races and as the distance got longer my results relative to my mile time got worse.
The easy pace in Daniels book felt fast to me, I even e-mailed him to ask him about it. The easy days are just that EASY days.
Do this....just don't wear a watch on your easy days. Just do the run easy and focus only on using it as a recovery day. Don't worry about your mile split times on your easy days.
Most runners are just too anal and want to watch their split times on the easy days....don't. Also, in most team settings everyone foolishly seems to race their easy days against their team-mates. Everyone goes too fast. Save that for the race not recovery runs.
You're a girl; that's why you haven't gotten faster. Some girls run their best times in 8th grade.
girls dont get faster... its a fact... and they cant think for themselves. They shouldnt be allowed to vote, go to school, and especially play sports... they should only be allowed to stay indoors and make babies. They shouldn't be allowed t go to the hospital wile pregnant, they should tough it out.
girl looking to be faster wrote:
No, I'm not Jordan Hasay/posing as her, but that was actually one of the reasons I was thinking about this.
As a freshman, I ran in the 5:0x, as a junior I am in the 4:50 range.
I'm also in the late 10s (10:40s range) as a junior, and I was a few seconds under 11 as a freshman.
I can try slowing down my easy runs, and take it to about 7:30-8 minute pace.
That was another thing that got me thinking about this.. how is it that people like Jordan can improve so much? She was already in the 4:50s in 8th grade? and yet, she's already gotten down almost to 4:30s (and obviously it is harder to improve as you get faster). The same story with many others, like Chetelat being in the late 10s, and now getting under 10. I'm just amazed at how much some people have improved, and I would like to really get under times like 4:50 next year.
That's a fairly normal progression - there's nothing wrong with you. First you should know that going from say 5:08-4:52 is a bigger improvement than going from say 5:32-5:09. Just as going from 5:32-5:09 is a bigger improvement than going from 6:11-5:43. The faster you are the less time you are going to knock off - that's just the way it is. Also, everyone is different. Just because one runner improves more than you doesn't mean they are working harder, coached better, or anything else. For every girl you can find who has improved more than you I promise there are equally as many who have improved less.
So you're probably capable of close to sub 10 and low 4:30's for the 3k and 1500? You are already a division 1 scholarship runner. i wouldn't stress too much. Just keep doing what you're doing Let's say you run 9:50 and 4:30 for a 3000 and 1500 next year. There are not many runners in the nation running that fast. Quit comparing yourself to Hasay and just keep running.
come to my house and let me give you an "athletic massage."
from redding?