How long will it take to become mediocre: a training log

Sub5Hopeful wrote:

I don’t want to beat a dead horse, but you appear to be straining in your training. I’m not super far off from your times, (I’ve run 2:17, 5:10, and 11:07 this season.) and there’s know way I could do even close to 8x800m at 2:43. We did 4x800m at 2:40 a couple weeks ago, and I was hurting pretty badly.

The 800 repeats are our weekly LT work, and usually feel very nice and smooth for me to the point where I could do 1-2 more. The paces will vary a bit weekly based on weather conditions, such as in this last week the paces were slower due to a lot of wind and warmer than average temps.

You could likely do more later in the season, maybe it is just because my coach has had us do this workout for several weeks to allow us to adjust to it?

YMMV- I hope not. This week is a low mileage week for my team so hopefully this allows my legs adequate rest before my team heads into the final 4/5 weeks of the season.

What should be my goals? For 6A in my state I would likely need to run ~10:15/4:35 to go to state so that may be a bit out of reach, but I do want to run under 10:20 and 4:45. Are these reasonable?

Thanks to all.

Week of 3/31-4/6

Sun: rest

Mon: 2 mile wwarm/cool + 4x150m strides, 6x800 w/2 mins rest in (2:39, 2:39, 2:40, 2:37, 2:36, 2:33)

Tue: 7 miles easy (7:50)

Wed: 2 miles warm/cool, 10x200 w/1 min rest, 5 mins, 400 all out, 5 mins, 4x800m w/4 mins rest in (Avg. 36, 61, AVg. 2:50ish)

Thu-Sat rest.

Total: 17.75 miles

Was on track for a low 40's mile week but got in a pretty bad car accident on thursday and the doctors told me to not run for a few days to avoid overstressing my lungs. I guess it may end up being a blessing in disguise to give me some rest before we head into the last few weeks of the season, but I missed the opportunity to go to a pretty big meet which frustrates me.

I still don't understand the workout we do wednesday. Is it possible to run mile pace for the 800's after an all out 400 and 10 200's at mile pace? Nobody on my team is able to even with the long rest between them.

That sucks with the car accident, be very careful coming back!!

For the 800s, to be honest, I don't think I could do 4x800 @ Mile pace at all in practice, maybe if you put me in 4 separate races (but then it's racing, not training). I would purposely go slower on those, otherwise you're gonna start feeling the effects of it because you're making that workout harder than an actual race.

To be clear, you did just follow-up a week that burned you out with the exact same workouts, right?

I think it's amazing that you ran Monday as well as you did, but your second time through that Wednesday workout was a dramatic decline from the first go-round. Did your coach still tell you all to hit 1600m pace through those 800s after everyone bailed out the week before? Sometimes I take risks assigning new workouts, but I am always watching to see how my athletes are responding and am ready to modify the work accordingly. I can't imagine returning to this workout a week later and expecting different results.

Given that those 800s can't quite get down to 3200m pace, I'm not sure why the workout would be assigned just two days after doing a higher volume of 800s at the same pace. It seems to be overstressing that one pace and associated physiological systems when the day could be used to address other areas of need.

Anyway, I hope you are recovering well from the accident and are able to find some freshness in your legs before season's end.

Week of 4/7-4/13 Sun: rest Mon: 2 miles warm/cool, 6x800m w/2 mins rest in (2:42, 2:40, 2:45, 2:50, 2:55, 2:59) Tue: 5 miles easy (8:15) Wed: 2 miles warm/cool, 4x(4x200) with 2 mins between reps, 5 mins between sets, (29,31, 31, 31)(31, 30, 31, 30)(31, 32, 31, 31)(32, 32, 31, 31)+600m all-out (1:42 splits (31, 37, 34) Thu: 4.5 miles easy +4x100m strides, 3x400m over 5 hurdles (not fast, just for form). Fri: 4 miles warm/cool+4x100m strides, 2k steeple in (7:27) Sat: 10 mile long run (7:50) Total: 35.5 miles This was an okay week. The workout Monday went as to be expected after a several day break. Felt awful and just couldnt get the legs going. Wednesday was very windy (25+ mph) and the 200's were with the wind. The 600 felt good with exception of when I hit the wind on the second 200m segment. The steeplechase race was extremely fun, but didn't go as well as planned. Came through in 78 even after nearly eating it on the water jump and landing on the deeper end. Finished 8th and scored my team a point and that's all that really matter i guess. I feel like I had a lot left in the tank I just didn't know how to race it, I'm hoping to find a nearby one soon after my season to try and qualify to be considered for great southwest (7:00). I was also slated to run the 3200 but my coaches replaced me last minute.NWARunner:Thanks, I had figured that people would agree that the workout seemed a bit too difficult. I'm pretty glad he replaced it this week (probably because nobody was hitting their times ha-ha).Aurelius ii:

aurelius ii wrote:To be clear, you did just follow-up a week that burned you out with the exact same workouts, right?

Yup. Our coach assigned the same paces and was likely just hoping that we would feel more prepared this go-around, but really it just drained us. Some people fared better this time around, but still nobody hit their prescribed paces.

My "peak week" is in 3 weeks so it is likely next week will be my last week over 40 for the remainder of the season as we head into the last regular season meet next week. I will likely be racing for a slot on our conference 3200 and will need around 10:20 to make it.

Thanks all!

Week of 4/14-4/20 (nice)

Sun: rest

Mon: 3 mile warm/cool + 4x150m, 5x800 w/2 mins (2:37, 2:41, 2:59, 3:08, 3:17) +1200 in 4:23.

Tue: 5.5 miles easy (8:00)

Wed: 3 mile warm/cool, 2x800m w/4 min rest (2:41, 2:43), 8x200 w/1 min rest (33-34) 7 mins, 400m all out (60)

Thu: 2.5 miles easy +4x100m strides

Fri: 4 miles warm/cool + 8x100m strides, 3200 in (10:50), 1600 in (5:10).

Sat: 6 miles easy (8:30)

Total: 33.5

Won my first race! The 3200 was very windy so I was just racing to win and with 800 to go I broke away and took it. Tbe 1600 was 90 mins after so my legs were still dead from racing, but overall I am pleased.

The workout monday was bad, i just felt like garbage and couldnt get moving. My season has likely ended but nothing is for certain so Ill continue to keep yall updated.

Thanks!

Always nice when someone lives up to their name !!

Great job! Glad to see you’ve recovered. I can’t remember: are you a junior or senior?

SprintTriathlon- lol this was my go-to username for random things for a while and I just stuck with it for letsrun.

Sub5Hopeful- I am currently a Junior, how is your quest for sub-5 going?

Thanks yall!

It’s a mixed bag, really. I got down to 5:05 on Tuesday. Then on Friday, I ran 11:00 for 2 miles (converts to 10:56 3200m), but the next day, I only managed 5:15 for the full mile. Granted, it was 40 degrees and pouring rain, but it was still discouraging and cast a shadow over the previous night’s triumph. I guess we all have good days and bad days; reading your log is encouraging because you share the good and the bad, your victories and your defeats. Wish I had one more year like you; I definitely regret not discovering this sport until my sophmore year.

Winnr1 - your , almost blog , is a testament to perseverance. I occasionally jump in and read a few posts. Keep it up.

I've a few thoughts to share.

As I said, keep on posting. It seems like it helps you get your thoughts together.

It sounds like you and / or your family are "new " to sports. I say this as there's "something" in the kill of competition that you seem to shy away from. The big days come and go, and I don't *think* you show that kick. I hear more that you felt bad, etc. Try really crushing it. Have an agressive plan, and really embrace the pain. It won't be easy. It will be excruciatingly painful. But try to push beyond that pain. I really doubt that you bonk, so try embracing the pain.

Best of luck,

A dad of 4

Week of 4/21-4/27

Sun: rest

Mon: 2 mi w/c+ 6x800m w/4 mins rest (2:37, 2:37, 2:32, 2:38, 2:39, 2:39)+ 2x(50m-75m-100m sprints w/walkback rest)

Tue: 7 miles moderate (7:20)

Wed: 2.5 miles easy (8:15) + 4x100m strides

Thu: 1 mile warm/cool + 4x100m strides, 800m SOLO TT in (2:14.2) splits of (29 32 39 34)

Fri: 1 mile warm/cool + 4x100m strides, 800m TEAM TT in (2:10.9) Splits of (30 32 35 33)

Sat: 7 miles easy (8:00)

Total: 25.5 miles

Good week, I time trialed on Thursday not expecting a team time trial on Friday, but I am very happy with the 4-second PR's on both days. I feel like I could have run a bit faster but for now these times will keep me happy and are for sure a major confidence booster as I was extremely worried about my 800 speed relating to my mile.

Next week is my peak week and I'll likely just do a road 5k or a 1600 on the track and see what I can do. If I do the road 5k what should I go for? I was thinking of going out in 5:40ish and just see what happens from there but if I do the 1600 I have a teammate that will take me through 800 in 2:20 and I'll just see what ultimately happens.

ChinUp- Nice to see more people are reading this than I had previously thought.

Your thoughts do have some support, I am the only one of my siblings to compete in athletics (baseball when I was younger, XC/TF now) but I LOVE competing. Though I love the idea of competition I know for certain that I Psyche myself out too much and this leads to me goin g out too hard for my ability and just imploding at the end of races. When I can control this and don't overthink things I usually end up with a "good" result by my standards. This Friday I'm just gonna go for it no matter the event I decide to do and if I can't handle the pace, at least i'll be able to say I tried.

Thanks again everyone!

Great job on the 9-second 800 PR in under a year and a half. Keep it rolling.

So what is your 1600 PR now? 2:10 TT looks like sub-4:50 for sure.

YMMV wrote:

So what is your 1600 PR now? 2:10 TT looks like sub-4:50 for sure.

Currently my PR is 4:54 set in late February, but I haven't run a fresh 1600m since then so we will see what happens if I TT that event. 4:50 would be awesome and I would be ecstatic if I hit sub-4:50.

Thanks again

I’ve been reading your thread since November, really fun to read. I recently too ran a 4:54. My goal is sub 4:50 which I am going to give my all to get it. I too am yet to run on fresh legs- hit my peak mileage this week of 55 miles. Plan to start tapering. I have about 2 and half - 3 weeks until last race!

Week of 2/28-5/4

Sun: rets

Mon: 1.5 miles warm/cool, 5x800 w/4 mins rest (2:37, 2:35, 2:38, 2:43, 2:48)

Tue: 5 miles easy

Wed: 2x800 w/5 min rest (2:37, 2:37) 8x200 w/1 min rest (33-35) 7 mins, 400m all-out (59.4)

Thu: 4.5 miles easy + 4x100m strides

Fri: rest

Sat: 5 miles easy (8:00)

Total: 23

Easy week. TT was cancelled due to thunderstorm so I will likely do it monday instead barring bad weather. Happy i finally broke 60 in the workout setting too.

Plan is to go out in 2:21-23 and go from there.

Coleolio- Good luck man! I think you'll destroy 4:50 once you begin to taper.

Glad the storm delayed your time trial. Monday's workout looks like you were still fatigued, and Wednesday was a great effort but much too much for two days before your peak race effort. Much better to let the legs feel fresh than to try to cram in a spot of extra work that won't make much difference in your fitness at the end of a long season.

Frankly, I think you'd perform better pushing back past Monday a little bit. Do a low volume workout at race pace on Monday: e.g. 4x400 @ 72 with 400 jog recovery. If you want, run the last one a little faster but try to run it off of a 1600m rhythm without really switching up your mechanics. The point is not to "win" the workout or even build fitness but to make 72s feel as easy, controlled, and sustainable as possible. The low volume means you should be able to recover quickly.

You should be able to race pretty well on Wednesday or Thursday off of that work.

As for the time trial itself, consider your intended goal and intended means to get there:

"4:50 would be awesome and I would be ecstatic if I hit sub-4:50."

"Plan is to go out in 2:21-23 and go from there."

If you have some buddies pacing you, why would you set up a race to go out so far ahead of schedule? This is not an 800m where you want to regulate positive splits. This is a 1600m, and your close should be the fastest part of your race. Why not open with 72-72 and save the fast running for the end? It's much easier to come home in 68 if you are really fit than to open in 68 and try to hang on.

I'd make sure your pacer is someone who can feel pace. Maybe do a run out or two yourself around the opening bend and time the opening 100 to make sure you're not running anything too crazy. You've probably been opening your 3200s in 36, but you want to open this 1600 in 35/36 and keep rolling. If you don't mind illegal pacemaking, you could have another guy come in on lap three to help you keep the pace flat at 72 as that will be the hardest part of your race.

My 3200m PB is from a time trial the week after my last high school race. Good luck!

Week of 5/5-5/11

Sun: rest

Mon: 6 miles easy (8:10)

Tue: 2 mile warm/cool, workout pacer for state qualifier. 600 in 1:45, 400 in 67, 4x200 avg. 31. Long rest so it wasn't too strenuous for me.

Wed: 5.5 miles easy (7:50)

Thu: 1 mile moderate (6:25), 4 miles easy (8:00)

Fri: rest

Sat: 3 miles easy

Total: 22.5 basically junk miles

This was basically just a week of little running before we take our 1 week break going into cross country training. My team won state for the first time in several years, so we are all excited about that. I really wish I could have been a contributing factor.

A group of my teammates and I have challenged another local school to just a fun dual meet so we will see what happens there. I am running the 5000 and the 4x400.

Time for my post-season evaluation and goals for what will be my final High School XC season:

Incoming senior 17 y/o, 5'8 140 lbs (could drop a couple, I know)

PR's

800- 2:10.9

1600- 4:54.5

2000m Sc- 7:27

3200- 10:37

4k XC- 14:31

5k XC- 18:42

5k (road)- 18:55

This XC season we will likely have one 4k race and several 5k races, though we may not run at one of the premier races in the country due to our conference meet being the same weekend.

Goals:

4k- 13:28 (5:25 pace)

5k (road 4th of july)- 17:35 (5:40 pace)

5k- 17:20 (5:34 pace)

8k Pre-season TT- 29:30 (5:54 pace) very hilly course

Half Marathon (After State)- 1:22 (6:15 Pace)

Don't know why I'm setting such high goals after not reaching any so far, but I'm bound to get one eventually so here's to hoping.

This summer I'm going to up my mileage a significant amount from what it has been. Being honest with myself I have slacked on the mileage and need to get it up if I want to see more improvements in myself. This past track season disappointed me due to how early it ended. I had the goal of at least running conference but was shut down even before that one.

This year I also want to train smarter. I'm not going to do much more than a weekly tempo and a moderate effort long run when it comes to effort this summer, but I do intend to get my mileage a lot higher than it has been in the past. I need this season to go well.

I am also going to begin weight lifting and may continue to bike a bit for strength, probably something I should have been doing this whole time.

I am considering running in college for a DIII school in the ASC and would appreciate any and all advice about this a la this thread:

https://www.letsrun.com/forum/flat_read.php?thread=9354439

Aurelius ii-

Dang I should have raced the mile this week just to give you an update. If I end up doing the mile in our dual meet as well i'll go for it, though it likely won't end well as I am not running this week. Thank you for taking the time to give that advice though.