Why am I performing very bad in my races?

High School Running High School Training

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1 month ago 03/22/2024 8:38am EDT

re: Underperformingrunner

Underperformingrunner wrote:
Based off of this training I was hoping to hit around 9:30 in the 3200m.

Put me down for racing the workouts. Race performance should dictate workouts, not the other way around. It's easy to get caught in the workout predictor mentality where a certain race performance match up with workouts. It doesn't really work that way, though. I think if you back off a little bit, you'll start seeing better race results.

Also, your 12-mile run is probably too fast. That means remaining "off" 9 miles at were 6:15 pace? As a young runner, you're not going bounce right back after that kind of run.

1 month ago 03/22/2024 8:54am EDT

re: Bullet the Blue Sky

The 3200 is basically a vo2 max test. I would do workouts like

5x800 @ 2:25 with 2 mins standing recovery. The first 4 need to be in the 2:23 to 2:26 range. 2:20 is just as bad as 2:30. Doesn't matter how easy it feels. Do the workout.

Ascending ladder workout

400-400-800-1600 all 30 secs rest.

Again. 72 secs for the 400s, 2:24 for the 800, and no faster than 2:20 through the 800 split of your 1600.

Do those workouts at 9:40 3200 pace over the span of 2 weeks and you'll have a shot at 9:40.

If your coach is agreeable race some 800s and 1600s during this period to get your mid-d times down. You need to be in the 4:30 flat range for 1600 to get sub 9:40.

1 month ago 03/22/2024 11:44am EDT

re: Underperformingrunner

here's the deal. what were your old PRs? too many kids on here just want to talk about dreams and their dreams are often dropping 30s or a minute in a season. normal operating procedure is chip away at what you already do. my suggestion is 5-10s increments.

i say that because -- setting aside the fetish for posting workout plans like proof of concept on this site -- if you look at the actual times you are running in practice, they either infer you are significantly slower than your goals, or that you are taking workouts way too easy. how do you expect to run >5 practice then <5 meets?

anyhow, answer to your question, anxiety might make you tight -- i learned to meditate and get "loose" prerace. but you could also be shocked at being asked to pick the pace up so much from what you do all week. i mean, you don't want to be sprinting like it's the olympics all week but part of the game is to recognize the pace you want in your bones and be physically prepared to handle it. people on here talk about workouts like magic beans but the idea is do workouts where you feel fit but fresh when game day arrives.

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