Significantly Underperforming in Races - What Gives?

High School Running

1 month ago 03/14/2024 11:45am EDT

Hey LR. My track season has just kicked off and in the past week I've done the 800, 1600, and 3200, and done much worse than I should have done based off the workout's I've been doing. Here's what I've done:

4x400 (4 min rest) - 62 avg in mid-February

10x400 (200 jog rest) - 69 avg in mid-February

7x1k (3 min rest) - 3:10 avg on Feb 28th

These workouts should indicate at the very least 2:06, 4:40, and 10:00 for the 8, 16, and 32 respectively. However, to start my season, I have run 2:12 (off a double with the 1600), 4:49, and 10:20. Before the season I was hoping to go to state for a couple events, now it is a question if I will even be contending for state qualification - what gives?

1 month ago 03/14/2024 11:51am EDT

re: sad one

I should also clarify that none of these (except for the 4x400) were significantly painful. In the 10x400 I significantly negative split the workout while feeling like I could do another couple reps, and similar thing for the 7x1k.

1 month ago 03/14/2024 12:09pm EDT

re: sad one

I think you just need to trust the process-most people don't run that good of times early season. That's pretty much what early season meets are for, getting used to racing again because hurting in races is different than hurting in a workout. I would maybe suggest doing longer interval stuff to help build up an aerobic base as well. I like doing things like a fartlek pyramid (1-2-3-4-3-2-1 minutes hard with equal recovery between), or 4-5 miles at a tempo pace(I usually do these at 20s to a minute off of my 5k pace depending on how I'm feeling). Besides that, I would say keep training like normal, you seem to be doing some pretty solid workouts, and just trust whoever is making your training plan that they'll have you ready to peak and run your best times in May when it really counts.

1 month ago 03/14/2024 12:23pm EDT

re: Don't give up

Don't give up wrote:
I think you just need to trust the process-most people don't run that good of times early season. That's pretty much what early season meets are for, getting used to racing again because hurting in races is different than hurting in a workout. I would maybe suggest doing longer interval stuff to help build up an aerobic base as well. I like doing things like a fartlek pyramid (1-2-3-4-3-2-1 minutes hard with equal recovery between), or 4-5 miles at a tempo pace(I usually do these at 20s to a minute off of my 5k pace depending on how I'm feeling). Besides that, I would say keep training like normal, you seem to be doing some pretty solid workouts, and just trust whoever is making your training plan that they'll have you ready to peak and run your best times in May when it really counts.

Yeah. The 4:49 and 10:20 don't seem that far off from what's indicated by the workouts you posted.

Make sure you're keeping your easy runs easy.

1 month ago 03/14/2024 12:31pm EDT

re: Don't give up

It's true, those three interval workouts all indicate fitness beyond your first races, but there are a couple things to keep in mind.

1. Interval workouts are just one aspect (and representation of) fitness. All that work is faster than 5k pace, and your abilities at other slower paces (like LT) are also very relevant to race performance. It is not uncommon for high school athletes to be able to run interval workouts that exceed their current actual race abilities because those slower paces haven't been adequately developed yet.

2. It is often very difficult to race fast at early season track meets, especially if they are dual meets (or other smaller meets). The competition is often not great. The weather is often not ideal. In many parts of the country, it is cold and windy, at least relative to what you would want to perform at your best. You're also just not sharp, calloused, or rested yet.

Trust the process, be patient, and keep working to develop all aspects of your fitness. The performances will follow.

1 month ago 03/14/2024 12:57pm EDT

re: sad one

sad one wrote:
Hey LR. My track season has just kicked off and in the past week I've done the 800, 1600, and 3200, and done much worse than I should have done based off the workout's I've been doing. Here's what I've done:
4x400 (4 min rest) - 62 avg in mid-February
10x400 (200 jog rest) - 69 avg in mid-February
7x1k (3 min rest) - 3:10 avg on Feb 28th
These workouts should indicate at the very least 2:06, 4:40, and 10:00 for the 8, 16, and 32 respectively. However, to start my season, I have run 2:12 (off a double with the 1600), 4:49, and 10:20. Before the season I was hoping to go to state for a couple events, now it is a question if I will even be contending for state qualification - what gives?

Expecting to perform to a particular level in a race based on workout times is a fool's errand. It's a really popular fool's errand, but an errand none the less. You may well get to or even better the times you think you should be running but just turning in training performances will not automatically get you there.

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