Help! 2 Mile on Saturday! Approx time?!

I'll be there Saturday.

:O what school might you be going to?

I go to Poly HS!

Lol thanks creaky bones!

12:23, still a PR, but definitely not top 60, 108th place. 60th got 10:57, I am very sad. Some guy from Arroyo cut me off in the very beginning, then had to work my way through the pack. By the time I was finished, I was so tired, so not enough for a kick. It was the most disappointing race I've ever had. :(

Any ideas on how to not let people cut you off in the start?

Note: I start behind the faster guys, so I am in the second row behind them.

Hey Elias,

Congradulations on your PR at the Fastback Shootout.

I would recommend not posting information that could show who you are if you want to post on this site. Having a registered acct is fine but I wouldn't post your place/times/HS. Its very easy to trace who you are by those metrics.

If you don't want to get cut off, you'll need to go harder in the first ~30-40 meters. During track I recommend a sprint off the gun but during XC a fast surge (much faster than your regular pace) will help warm you up and stop you from getting boxed in. When you take off, look around you quickly and find a path that you can take that will set you up well. Find a group of guys running similar times and stick on them. The rest is on you and your mental toughness.

You can always kick, even when completely exhausted. Its all about finding strength deep inside you and giving it everything you had. And btw, you don't need to post about everything going down in your life. You have teammates and coaches with lots of experience.

Thanks bro!

Honestly what coach has a 13 year old doing these workouts. Was the Michigan straight through? or was there rest inbetween? The three Michigans I've done have been some of the hardest workouts for me, but I did them straight through as they are designed.

Don't worry about the lack luster 2mile race performance kiddo, there will be many races in the future and its only the beginning of September. I wasnt a great runner in my one season of XC in HS (and am still not a great runner tbh) but that 12:23 would have been a good performance for me at the start of the season and I managed a 18:34 later in the season. Just look ahead

-RS

The Michigan intervals have an equal time recovery after each interval. For example, a 6:00 mile would have a 6:00 recovery, 5:00 mile, 5:00 recovery. Thanks for that post though, I realize now that I can still peak later on in the season.

BTW, does anyone know where the Michigan comes from? Is it from a college, or a guy named Michigan?

The Michigan is supposed to be ran straight through (ie no recovery). It comes from the University of Michigan, I am not sure what coach started it but I know they did it under Warhurst. It is spoken about in Sub 4:00 (book about Alan Webb) by Chris Lear. I wouldn't expect many high school runners to do that workout (straight through) and even with rest its still a decent amount of volume of work for a high schooler. At my college the below is how we ran it, but if you look around on the LetsRun Search function you can see various versions, I believe in the 'Sub 4' they did not do as below.

Michigan Goal

-1600 @ 10k pace, -1600 @ tempo pace, -1200 @ 5k pace, -1600 @ tempo pace, -800 @ 3k pace, -1600 @ tempo pace, -400 @ 1mi pace

Aside, I would expect more 12x400 3xmile type workouts for HS. Judging by your first post in the thread it is probably a good idea for you to read Wejo's most recent (HS) training article 'Running Training 101'. Specifically '4. Relaxation is the key to running fast'.

-RS

Alright will do, I have never run a 10k race before, so I don't exactly know my 10k pace, but I think I will read that article now! Thanks for the advice!