University of florida running team options

He is national merit and has a 36 ACT. I realize that the truth is sometimes hard to face. But with running, we have objective data unlike other sports.

join the club team, 20:30 isn't getting you close to the UF distance program...be happy and enjoy your college experience

Okay.

Please list your workouts, and your progression.

I will post workouts for you.

If you do the workouts I list, and you then get fast enough to train with a club or team in FL, please do so.

I did train a woman in her mid-20s many years ago, who was running around 42:30 for 10k in every road race she entered. I did this for her because she asked, and I did so for a little longer than one month. After a month, she ran 40:14 and got 4th in a major 10k. She ran fast the next week, and was ready to run mid 39s within a week or two, but she met a guy (dated) because she was running fast and so went back to her old routine.

Coincidentally, 8-9 years later I was at a track and field training camp in another state and a woman in the camp told me that she got 3rd in that 10k, running 40:11. I told her that I was the person coaching the other woman, and she said they were talking about me at the time without knowing who I was, because other women competitors were surprised by the rapid improvement.

A couple of years after the track camp, I coached a woman in her early 20s for 1 month for the 400m. She had run 62+ in HS, and was running around 65. In one month she ran a low 62, faster than her HS time. She was also dating someone, and decided to go back to her normal routine.

Many years later, I was working out on the beach and a man who was 22-23 years old asked me how I stay in shape, because he had played football in HS and a small college, but even 1 year after graduation some of his teammates were already out of shape. He was an asst track coach for a HS in the state I was residing in, so I showed him for 1 hour how to sprint optimally. He emailed me a few months later than he had gotten an opportunity to play (tackle) football for a German team in the EU, I think as as running back.

Last time I helped a runner was 2 years ago. A woman in her late 20s was at the track where I was working out, but she lived in a different country. She was a 400m runner, and I spent one hour showing her how to sprint optimally. She then ran her fastest 100m time in 5 years, but announced to me that she knows more about how to train herself than I do or than any coach she has had.

I won't mention her name under any circumstances, but I did look online to see how she was running based on her theory that she knows best, and she tanked that year pretty badly. Last year she did better.

I understand that, I was just looking for other running options because I know my chances of being on the team are not good. I am perfectly happy with my school choice:)

The truth is not very hard to face and I understand the position I am in, which is why I made this post in the first place lol. Your son is smart enough but don't let that hold him back, he should be the one advocating and researching for himself not you. I would suggest calling admissions officers to fully understand how national merit works there!

sunday- distance run 60-70 minutes+stretching

monday 5k road and trail reps 6x3 minutes

tuesday-easy distance run 60-70 minutes +post run routine(weights)

wednesday- distance run 60-75 minutes

thursday- hill repeats 10-15 x 30 seconds

Friday- xt training + body weight routine includes abs and mobility

Saturday- long run 75-90 minutes

I switch up mondays and thursdays to include an assortment of different speed workouts. I do technique drills before every speed workout day.

2017 9th Grade 21:21.4

2018 10th Grade 21:10.0 *

2019 11th Grade 20:30.6PR *

2020 No season due to COVID

You'll fit in great with TeamFTC! Unfortunately with COVID, they have had to move practice to Fred Cone Park which you will need a car to access. Perhaps next year they will move it back to the UF track. Not sure!

smart dad wrote:

He is national merit and has a 36 ACT. I realize that the truth is sometimes hard to face. But with running, we have objective data unlike other sports.

Do you think any of that matters? Sorry you failed as a parent.

runcloser wrote:

sunday- distance run 60-70 minutes+stretching

monday 5k road and trail reps 6x3 minutes

tuesday-easy distance run 60-70 minutes +post run routine(weights)

wednesday- distance run 60-75 minutes

thursday- hill repeats 10-15 x 30 seconds

Friday- xt training + body weight routine includes abs and mobility

Saturday- long run 75-90 minutes

I switch up mondays and thursdays to include an assortment of different speed workouts. I do technique drills before every speed workout day.

2017 9th Grade 21:21.4

2018 10th Grade 21:10.0 *

2019 11th Grade 20:30.6PR *

2020 No season due to COVID

Thanks...please run on grass or on trails whenever possible. Hard surfaces are not good.

It is best to find a CC course and estimate distances for intervals, so that you can measure your improvement over time. You can always get to a track in a few weeks, if the weather is good.

I don't mention stretching that often because we always stretched before (and after) runs.

Repeat weekly schedule for 3-4 weeks: Geared toward 1500m- 5k.

Sundays - 45- 60 minutes at a pace you could talk with running partners,; don't dawdle.

Mondays - 5k is fine, hopefully on trails or CC course, but run at medium pace (whatever that is, it will get faster)

Tuesdays - warm up 1-2 miles, then 1 min, 1 min rest, 30 sec, 30 sec rest, 15 sec, 15 sec rest, cool down 2-3 miles. Run the intervals with a long, strong stride at 80% effort. I will discuss technique below.

Wednesdays - 3-4 miles trail run, where miles 2 and 3 are pretty fast.

Thursdays - warm up 1-2 miles. Then 30 sec, 5 min recovery; 2 min, 5 min recovery; 30 sec. All at 60% effort with long, strong strides. Then run around 5k medium pace on trails or grass.

Fridays - warm up 1 -2 miles. Run 4 x 100m at 85% effort with long, strong sprint strides. 3 minutes between each 100m. Please stretch some more for about 5 minutes, then run 1.5 miles fast, whatever fast feels like to you.

Saturdays - weights, xt training, walk briskly for up to 1 hour, or rest.

Walking briskly is a great way to improve the transfer of power from the feet, calves and legs into the hip area and up through the lower back. Core work is essential and I didn't specifically mention it. I do core work at least 10 minutes every day. However, running is a quicker motion of transferring the body weight over the hips, and I have found brisk walking (not with the motion of race walkers but with knees slightly bent upon foot plant) and water running the two most effective exercises for improving the hip strength as to transferring the power of each stride during a run.

At the end of 3 weeks, run 1.5 mile TT in the following way:

1st 1/2 mile at 1600m pace, 2nd 1/2 mile at 3200m pace, 3rd 1/2 mile at 10k pace.

Just estimate the paces. You are are learning to recover a bit during a run, without slowing so much that your time bogs down. You will be surprised that you felt slow on the 3rd 1/2 but that you didn't slow up as much as it felt like.

Keep the order of workouts, even if you change the exact day. I started the week at Sunday.

Running technique. Learn to sprint optimally. Do this by finding a football or soccer field.

Bound for the first 20-30 meters, and then the remaining 70-80 meters keep jumping farther forward and not so much upward. The hip rotation will get faster as you run up the field until you really can't swing your hips any faster, so at that point it is all about jumping far forward and only a little up without slowing the full hip rotation. This is opposed to shortening the hip rotation to get your feet on the ground more frequently, which is 'churning'. It may sound complex when I write it here, but it is very intuitive once you do this on a field. You will learn to accelerate by jumping rather than churning, and then you will feel like a sprinter.

Because you are jumping, you will find out that max effort is 85%, although some preach 90%. This effort is for optimal speed. If you try harder to run fast (95% or 100% effort), some muscles will be tense when they should be stretching during the motion. That is why when people jump high (like dunking a basketball) it doesn't feel like 100% effort. They would hardly get off the ground with 100% effort. You will instinctively figure out what to do.

Sunday's long run is the only 'easy' run.

There is no need for easy runs except that the repetitions strengthen the ligaments and tendons. There is also the muscles getting loose from the sustained effort, so that stretching afterward helps stay loose.

If you slow down in an interval or during a run because you 'went out too fast', that is precisely the best way to train to get better. So you didn't 'go out too fast'. Can't do such runs every day, so that is why I used the terms: easy, medium and fast. Easy is not slow, but a pace you can hold for 60 minutes but probably not for 90 minutes. Don't recommend any runs over 60 minutes.

You will get stronger and have much better spring in your stride. The legs are capable of getting much stronger than most people seem to understand, and so you will be learning to run more with the strength in your legs and calves than based on aerobic capacities.

Don't worry about getting big leg muscles or big calf muscles. Those who are adrenal dominant hormonal can get very muscular, but most middle distance or distance runners are thyroid or pituitary dominant. That means it would be very difficult to be a body builder for those people. Also, women tend to do more reps and less weight, rather than men who tend to focus on more weight and fewer reps. If someone is adrenal dominant, is it usually easy to tell, because they are powerfully built (such as tackle football players, or men and women who throw the shot).

When you are tired or sore starting out a run, go slower for about 1 to 1.5 miles until loosening up, and then go pretty fast. The overall time will end up about the same. I just had that happen yesterday, so I walked briskly through some trails in hilly terrain, then ran a couple of the hills to warm up, and by then I was pretty loose. I then got a good workout bounding up hills.

At least enough succes to earn a free $200k education. I guess your idea of success differs from most Americans.

Go to team FTC elite. You don't appear to have the sort of talent that allows you to run fast times now. But the ability to handle a lot of training for a long time is also a talent. Maybe you have that. It's about 50% in your mind. Enoch Nadler would be happy to take a long-term approach to helping you train, and has no incentive to do otherwise.

Hey, I'm at UF with a national merit scholarship and had a similar PR in high school! I originally wanted to run on the team in college but for now I'm just focusing on school (and I'm just running on my own on the side). I think the school used to have a reputation of being a party school but has become more academically focused over the past few years. In terms of housing, if you get into the honors program the dorm for that is nice and quiet. You could maybe also try posting on the UF reddit page for more advice!