yhwh wrote:
I seek to connect the dots:
1. 54 sec for 400m, and ran 55 sec just before training block.
2. Ran only 2:09 800m and 4:49 mile in HS, despite having 54 sec speed for 400m.
3. Running 45-60 mpw at 6:30 - 7:30 per mile pace.
Okay....
Suddenly, OP runs 4:17 mile.
Then says he went out in 70 sec, but too easy.
a) 3:07 last 3/4 mile?
b) Mystery workout of 8 x 400m, without times or recoveries.
This is on a track?
I hope that OP had a major breakthrough...but the pieces of the puzzle aren't adding up for me.
OP should have run close to 2 minutes and close to 4:30 or less for the mile in HS, because 54 is decent enough speed to go out in 57-58 for the 1st 400m of an 800m.
The 1:10 was not part of the actual mile itself! Part of the 8x400m workout. I’ll gladly list the splits and recovery for that workout.
1:10
66
66
65
65
65
64
62
Recovery was a jog around the track that took anywhere between 2:00-2:15, along with another 15 seconds or so to get ready to go again.
A small fallacy I see in your logic is assuming that if I had sub 55 400m speed I should have also had sub 2:00 and sub 4:30 mile speed.
Most high schools have 5+ guys that run 54.9 or faster, yet don’t have a single runner that cracks 2:00 in the 800m. My highschool specifically had a 50.5 guy that we threw in a 4x800 and he ran 2:11ish.
Like I eluded to, training was not ideal for me in highschool as I had a somewhat incompetent coach, and although we still did solid interval, hill and tempo work, the mileage count at the end of the week was usually only 15-25 miles.
Hope this clarifies things for ya. Also I ran this race on a track, with pacers attempting 65 each quarter for the first 3. Each split for the first 1200m was 65 give or take half a second with a big kick from the last 300m squeezing me down to 4:17. The mile was hand timed and video taped but I’m unwilling to share because of privacy hehe