I've commented before, idk if you remember me but I've been following along since the end of your base phase. Just my opinion on the pacing thing, but don't go out any faster than 75 in your next race. You need to get that first sub 5 of the season out of the way, so even if its 4:59.99 it'd be better to try and get there off a fast last lap rather than a fast first. For my early season meets I usually would negative split the 800s just until I get that time I was looking for, then I'd go back to the usual get out hard type of race. Its amazing how much energy you'll save going out just 3-4 seconds slower on lap 1. Anyways, as far as doubling, keep doing whatevers easiest for you to get your mileage. Personally, in high school when my teams mileage was lower than my individual mileage I'd just do an extended warmup or cooldown before meeting up with the rest of the guys. Thats just my 2 cents.
From a month ago. I’m still getting better at pacing, but usually it takes me a few races to get competitive and keep pushing the third lap, I’ll keep it in mind
Ok, I admit I didn’t read the whole thread, but now it makes more sense. If the doubles are to keep your mileage up because the school coach training isn’t high enough, that’s good, I think aiming for 40 miles per week is a good target for you, and if that means doing short doubles then no problem. I used to do 2 mile morning runs in high school and they made the afternoon runs and workouts better. Aside from that I still think it’s a good idea to fit in some intervals at 5k-10k pace, if you can. I’d you think of your training as a pyramid, with easy running being the big chunk at the bottom and the fast 400m to 800m stuff at the top, you seem to be missing the high end aerobic chunk which sits on top of the easy work. It provides really good support for improvement in the aerobic events, which the 1600m is one.
Thanks for the encouragement on the windy workout cramister, this week I had my own mediocre opening race, but it only goes up from here.
Monday 5/3: w/u, 5 mins brisk, 4 strides, 1000 (3:27), 800 (2:42), 400 (72), 600 (2:01), 400 (71), 200(33), c/d to 6 total miles
Tuesday 5/4: 5 at 7:26
Wednesday 5/5: 4.2 premeet at 7:55 with 4x15 second pickups
Thursday 5/6: 4.5 total, mile race in 5:02.8, 57.2 split for 4x4. Had to go directly to the dentist afterwards so no time for a final cooldown, right foot really hurt that night
Friday 5/7: 4 recovery at 8:30, 2ish on soft surfaces because my right foot was still hurting
Saturday 5/8: 7.37 at 8:00, about half on soft surfaces through the woods for the foot
Thursday's race was definitely a mixed bag, but I feel like if I had executed better I could have broken 5. I went into it knowing that 1st place was going to go to the 4:35 guy, but the next fastest guy was someone I'd raced against multiple times in the 1000, and his pr (2:48) was from the same race as my pr (2:50), so the race plan was to stick on him and at least get 3rd and try for 2nd. He followed the 4:35 guy through 400 and I got stuck in no-mans-land where I didn't go out in 74 like I should have, but also didn't go out with him in 66-68 either. My final splits were 71, 79, 79, 73, and I almost caught the guy coming off the last curve but he saved something for the last 100. Racing-wise, I did a decent job keeping contact and making an effort to race the other guy for 2nd, but at the same time I wonder if I had gone out in 74/75 through 800 would I have been fresher and could have passed him and broke 5 because he ran 5:01 with even uglier splits than mine.
Cooling down from the mile, something felt off in my right foot but I just ignored it and honestly felt fine for the 4x4 as well, but after my dentist appointment I could barely put weight on it later that night. Not sure what it is but on Friday/Saturday I've felt good enough to run once the blood gets flowing and my foot loosens up a bit. I don't think it's a stress fracture, but it could be something along the lines of a strained tendon because it hurts in the upper part of the foot leading up to the lower ankle. I'm not super worried, hopefully I'll be back 100% for Monday. 800 next week, which is basically a guaranteed pr since my last 800 is from sophomore year and I've beat that time in a 1000 by about a second.
5/03 - 5/11 miles
5/03 M - AM 2/17:04
PM 2.23, 800m: 2:16.7
5/04 T -
PM .73, 4.35, sore plantar
5/05 W -
PM .78, 4xhill circuit then 3xshort hill (2 miles) .87 cd
5/06 T -
PM .78 wu, 3.12/27:00 [@8:38]
5/07 F -AM 1.00/8:35
PM 1 wu, 4x1600m: 5:13, wtf 1.2 cd
5/08 S - AM 3.93
400m 55.23 PR
5/09 S - Off
Lots of highs and lows this week, crappy weather on Monday and bad prep, first 800 in a while led to me not pushing after a 62 first lap because I was worried I’d die later. I got lightheaded and tired warming up and didn’t drink water so that’s on me, still a PR buts it’s a very weak one.
I kept mileage very low since I felt like crap and needed to recover for this weekend, Friday rolled around and I went out in 68 for the 1600 and was in dead last in my race. I started to panic and felt like crap and got in my head, Honestly a lot of my racing faults are that I’m an overly anxious person in running and I think too much into it. My coaches all think I can run fast when I’m not thinking and I have before but when I get worried I step back from it.
Saturday I got some redemption with my second ever 400, I ran 55.23 and can defiantly hit a 54 in the future, was awesome to finally just go out and race hard with no worrying.
The 800 didn’t go so well because I got the baton from my teammate who got a minor injury and left me close to last and far away from everyone. I didn’t run very fast but I caught up to the last few kids and in the end our anchor got some more, side note it was cold and windy too so that sucked.
It was a weird week but I’m just going to take a day off today and hit it again next week, trying to be less mental about it and just relax when I run.
I think you’re right on that, this weekend’s 1600 was kind of not that race since it was huge
I’m going to try the going out slower in the 800 strategy and see how it feels soon in my next dual meet too, and after that try to go out conservatively and get sub 5
I think that kind of work would be Great for me and my endurance is always something that was lacking but I don’t know if I’ll be allowed to put it in much
I do fartleks here and there that are around a 5K ish intensity but I don’t really know the paces because my watch only tells time, but on my off-road workouts I can probably get some 5k-10k pace stuff done
Heal up man, hope your foot issue is nothing much and you can feel better soon
Besides that good opener races and good training!
2:12.8 800, big PR...not that crazy though
Except I split it going 70-62, I just made a move with 350 to go and put it into full gear, first win of the season, so I know I have a lot more time to drop just from how I ran it
Then I split 55.5 with a weird handoff which is also promising, as I nearly PR’d solo and with a choppy receive.
Super happy that I’ve finally broken though and had a good race, it’s finally paying off