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
5/10 - 5/16 28 miles
5/10 M - AM 1.00
PM 3.93 800m: 2:12.8 (70-62), 400m: 55.5
5/11 T -
PM .73, 4.18 [@8:22], 4x150 (last one 19.32)
5/12 W -
PM .78, 3.8/26:08 [@6:53]
5/13 T -
PM .73, 4.7/36:14 [@7:43]
5/14 F -
PM .78, 3.14/25:44 [@8:12]
5/15 S - AM .73, 3.11/23:01 [@7:24]
5/16 S - off
Light week after a few tough weeks with a lot of racing. It looks weird not having any major workouts but I needed it. Still happy about Monday's races and I'm excited to get back to the mile after my negative split 800.
Felt like crap today,
4:54, finally PR’d again. So I guess it wasn’t that bad
Splits were 75-78-72-69
I was pissed off I lost by 4 sec, but I realized that I kicked the last 800 down in 2:21, that’s the fastest I’ve closed ever.
I just ran 2:20 in the 4x8 like a week or two ago!
I also learned that I need to kick from 200 in a situation like that, because that was the difference between 4:50 and 4:54
I also ran the 4x4 but I puked after the 1600 so I felt pretty horrible and ran 57.6, way worse than my 55.2 and 55.5 from last week
I’m ready for sub 4:45 soon
Awesome race dude! Hope my advice helped, you had an awesome finish. Picking your time when to go 100% all out can be tricky cause you don't want to die before the line but you also don't want to leave too much in the tank. Usually I'll start kind of "winding up" about 600-500m to go (cause everyone goes at the bell) and then moving all out 250-300 to go. As you get into championship season, you just gotta trust your training, trust yourself, and start thinking "hey I belong up with these guys, I can race them and beat them". Good luck, keep dropping those times!
Thanks a lot man! When they yelled 75 at the first lap I was like "I'm doing exactly what I want to"
At 600 I thought about winding it up but honestly I was scared, I've never really gotten that far without dropping in the 1600
Then at 400 I started to fade and thought I might catch them later, now I know I need to go from 400m out.
Got another 1600 and 800 this Friday and Saturday, excited for some fast races!
Thanks for all the support!!!
Sorry for the late response I've had a busy last 10ish days so haven't found the time to update this yet.
I had a decent training week last week but raced poorly. 28 total miles
Monday 5/10: wu, 5 mins brisk, 4 stides, 3x300 at mile (52, 55, 54), 4x150 at 800 (25, 23, 24, 24), cd
Tuesday 5/11: 4.2 easy pre-meet at 7:55
Wednesday 5/12: 800 race: 2:14, 57 low split for 4x4. Blew up pretty badly in the 800.
Thursday 5/13: 5.5 recovery at 7:40. Got 2nd vaccine right before this but felt fine other than sore arm
Friday 5/14: 5 easy at 7:40. No significant vaccine symptoms except maybe a little sluggish
Saturday 5/15: wu, 5 mins brisk, 4 strides, 4x300 at mile (54, 55, 54, 55), 6 mins rest, 3x900 with the first 600 at 5k and the last 300 all out. (2:07-50, 2:05-55, 2:07-54). Very tough but felt good too.
For last Wednesday's 8, I got out pretty hard (63 high I think) and felt good basically through 400 or maybe even 500. When I tried to start ramping it up with 300 to go I just didn't have another gear and I was fighting hard for the last 200 but ended up closing in like 70 mid for 2:14.2. Still scored for the team which is good I guess but not happy with the time.
Also, another update, I finally got that sub-5 mile I've been chasing since running 5 flat in January 2020. Went 73, 78, 76, 72 for a nice negative split. Pretty happy with how it went I think I raced a complete race and was able to push pretty hard from 600 to go (last 600 was 1:49) and last Saturday's workout with the all-out 300s in it helped me a ton. I finished second in the race (1st place was 4:32 because it was just a dual meet) but I dragged a couple guys to 5:02-5:05 and there were some decent prs behind which is always good to see as well.
One more upsetting thing, I think I hurt something else in the same foot that was bothering me a couple weeks ago, even though I really felt like it was healed by the beginning of this week. When I was doing my strides before the race, I felt pain towards the bottom of my foot near the toes, and I assumed it was a placebo effect or something and just raced through it. Felt fine for the race, probably due to adrenaline, but afterwards I could barely walk and dropped from the 4x4. As I'm writing this in the morning after I'm still not sure if it's super serious or if it'll go away soon but I can't really flex my toes and walking is painful so hopefully I can bike for a couple days and get back soon. I hope it doesn't come to this but my season has at most 5 weeks left so I might push through it until then and take a lot of time off during the summer.
Be proactive, maybe take a few days of rest off 2-3 or maybe like 4-5
Then finish up your season and get more PRs
You only have so many high school track seasons, if you can find a way to get healthy and race the best you can, do it!
5/17 - 5/16 24 miles
5/17 M - AM 1.00
PM 4.09, 1600m: 4:54 PR (75-78-72-69) splits, need to kick from 400m. Puked after and felt nauseous. 57.6 4x4 split feeling like crap.
5/18 T -
PM .73 3.75/29:42 [@7:55], 4x150 (last one in 19.23)
5/19 W -
PM .78, 2.34
5/20 T -
PM .73, 2.15/17:25, 4x100m
5/21 F - AM 1
PM 4.4, 4:57.56 (71-76-78-70), 4x800: 2:15 solo
5/22 S - Am 2.43, 800m:2:09.95 (63.7-65.8 or so), 4x4: 55.3
5/23 S - Off
I'm so sore today, that was a pretty crazy two-day quadruple I pulled. 85-90 degrees out for all those races.
Started out with the 1600, went out at a good pace but at the back of the field as people were shoving in front of me, so I stuck in the back first lap. I tried to move up but wasn't moving enough and ran a slow 2nd and 3rd lap even though I was passing people. I panicked when I saw 3:46 or so on the clock and tried to kick down the best I could. When I saw 4:54 on the clock I just sort of shut it down and coasted in at the end, weak behavior. If I closed like I did on Monday I could've gone sub 4:50, so I'm a little sad about that.
Doubled back for a 4x800, I got the baton 80m behind a kid and went out relaxed the first 200, then hammered down last 800. Cut the gap to 20m, I did my job even though It was kind of a slow time I did what I had to do. 5 sec better than my last solo 800 leg.
Bad night of sleep going into the next day 7 ish hours. I ran the 800 and got boxed behind in a California start and couldn't get up front. First lap was in 63.7 and I was already out of the race, but I tried to just pull up the best I could, 2:09.95, happy with it but I think If I was on the first start line and got out better I could run 2:07 or better
Then the 4x4, I got the baton in 7th and was on 6th and 5ths heels, tried to move in front once, then with 190 to go I tried to make a burst and go around but was knocked back and lost my momentum, My teammate wouldn't move from lane 6 so I lost focus of chasing and just tried to get to him, decent leg for the conditions.
I'm super sore now, but that was a long weekend of racing. Going to recover and try for sub 4:45 next Friday.
Nice racing this week. 5 races and some prs is super solid especially given how hot it was this week.
My week started out great but the foot thing really ruined it, although I don't plan on missing any more time.
Monday 5/17: w/u, 5 mins brisk, 4 strides, 3x300 at mile (55, 53, 54), 4x150 at 800 (23, 23, 24, 23), 20 minute cd for 6ish total. Felt a little choppy on the 150s from the old foot thing that was bothering me on/off but the cooldown was honestly one of the best I've had in a while and I thought I was finally moving past that old foot problem.
Tuesday 5/18: 4.2 premeet at 7:45.
Wednesday 5/19: 4:59.5. Splits were 73, 78, 76, 72, with the last 600 being 1:48/49 which is great. Also probably got injured from this race, more details on that below.
Thursday 5/20: 9.4 miles easy bike, 39 minutes.
Friday 5/21: 8.6 miles easy bike in 40 minutes, on some trails
Saturday 5/22: did my best to replicate a track workout on my bike on the trainer in my basement. Absolutely brutal. In theory, I would have done a tempo mile (6:15), 2x(500 at mile (1:32), 300 recovery, 300 at 800 (49), 250 recovery, 150 hard (22)). Just going off time and effort, I did 5 minutes easy, 6 minutes moderate/hard, 1 minute recovery, 90 seconds all out, 90 seconds recovery, 50 seconds all out, 1:40 recovery, 30 seconds all out, 6 minutes recovery between sets, and all that again. Cd to 40 total minutes.
This new foot thing is kinda in my toe joint on the outer 3 toes, maybe 1/3 of the way up from the toes toward the ankle. It was tight the day of Wednesday's meet, and was bothering me a decent amount during strides, but I decided to race on it. Post race, I could barely walk and I iced like 5 times over the next 2 days. Limped around Thursday and Friday, and my school's trainer said its probably not a stress fracture which is good. Saturday I was basically able to walk without limping, but still kinda painful. Sunday morning was the first day it didn't feel significantly better after waking up, but recovery isn't linear so that's to be expected. I was able to do part of the running warmup with the team on Saturday and running wasn't much more painful than walking but it didn't feel right so I stopped after about a quarter mile. Fully expect to be back running tomorrow even if that means popping advil like skittles for the next couple weeks but I only have 6 meets left in the next 4 weeks at most so I have to grind this one out for the team. Big 4x8 in a relay meet next Saturday so the team needs me for that.
Hope you stay healthy and on top of your game man, keep it up!
Crappy rainy day out when I raced, went out well at the back of the pack. On the third lap the kid in front of me peeled off and I stayed on him and got worried I was done, I should’ve gone around because that 76 killed my race
I mounted a drive from 500 out but I still missed sub 4:50 by .22
I then puked my guts out right after and was going to scratch the 800 but did it anyways
No warm up, shivering and In the Cali start ran 2:17 going 66.9 -70 for my splits
My PR would’ve medaled but I’ll live, felt like crap and still tried it
Happy with today’s 1600, if I paced better on the third lap I might’ve been good for sub 4:45 especially with the weather and all, I know I’m ready for a big one next week, last race ever...
5/24- 5/30 23 miles
5/24 M -
PM .73, 5.26/39:12 [@7:27] w/ .9 [@5:33], core
5/25 T -
PM .1.63, diagonals. 4:00 (1057m), 3:00(850m) , 90 sec (400m), with 4 min rest between each. .2 cd.
5/26 W -
PM .73, 1.7/13:57 [@8:13]
5/27 T - AM
PM .73, 2.19/17:58 [@8:12], 4x100
5/28 F -AM 1.00
PM 1.3 wu, 1600m:4:50.21 (71-72-76-70) puked, no warm up then 800, 2:17.59 (66.9-70.6), shivering and lightheaded before. 1.00 CD
5/29 S - Off
5/30 S - AM 3.74
Just missed sub 4:50 on a cold rainy day, then I puked my guts out and was lightheaded before. About 30 min later I ran the 800 started In the California start and felt out of it from the beginning. Kicked at the end when I snapped out of it and ran the easiest 2:17 of my life.
My high school career ends in 5 days, they're only letting me do the 1600 so that's it. It's been an honor to post on here and receive advice on what to do, I'll update you when it's all done, thank you