Can I go sub 4:50 or even 4:45?

High School Running High School Training

2 weeks ago 04/15/2024 11:24pm EDT

I'm currently trying to battle to make league finals at the Frosh/Soph level. the estimated cutoff time is going to be around and probably a bit under 4:50. There's 16 spots and 16 is around that time. Here's my PR's and a few workouts I did

1600: 4:58; 800: 2:25 (during practice); 400: 64 (during practice); 200: high 27 (during practice)

1st workout; 2 by 800 2 min active recovery: 2:25, 2:32/4 by 400: 68, 69; Long 3 or 4 min break; 69, 64; overall it felt light but I was the fastest in my group by at least 5 secs so that didn't help.

2nd workout; 6 by 400 2 min active recovery: 67, 68, 67, 68, 66, 69; felt easy until rep 5, one of my favorite workouts of the year so far

Edit: I ran the 4:58 almost 3 weeks ago and haven't raced since if that helps

This post was edited 4 minutes after it was posted.

2 weeks ago 04/15/2024 11:25pm EDT

re: roadtobreaking15

....like you should be studying and doing homework

stop caring about running - it's a sport

2 weeks ago 04/15/2024 11:26pm EDT

re: sooooooo

sooooooo wrote:
....like you should be studying and doing homework
stop caring about running - it's a sport

1. Finished HW and studying

2. I'm a maniac so I will care and love running for a long time

2 weeks ago 04/15/2024 11:38pm EDT

re: roadtobreaking15

You ran a 2:25 in practice. Did you feel like you could do another with no break?

4:45 seems optimistic but stranger things have happened in race days. Go out in 72 and see what happens. Maybe you will find another gear and close in 68.

2 weeks ago 04/16/2024 1:27am EDT

re: roadtobreaking15

if this is a single meet with a few prelim heats, you count heads and go with a group/runner who you think gets you to the desired overall placement.

if this is a bunch of related meets qualifying to a championship, and you need a leaderboard spot, you sit on the shoulder of someone who is already making it and gut out chasing the time.

the game here is take a risk and go with the pace that might make it. if you make it, great, PR and qualified. if you blow up, you took your shot and you have plenty of safely paced meet performances banked already for this season.

2 weeks ago 04/16/2024 7:07am EDT

re: Ooooooo

Agreed just don't make the mistake of going out too fast OP. I know you want the time so give yourself a chance to run it. Out in an even 72ish & maintain through 1k. Once you get there try to wind it up. That might just mean holding the same pace or maybe you have a little something in reserve.

2 weeks ago 04/16/2024 9:46am EDT

re: sooooooo

sooooooo wrote:
....like you should be studying and doing homework
stop caring about running - it's a sport

Maybe try a different website for these comments.

2 weeks ago 04/16/2024 10:35am EDT

re: roadtobreaking15

My 4:53 indoor frosh last year started off with a 4:57 early dual season and finished up with 4:38 last year

go for 4:45

2 weeks ago 04/16/2024 11:51am EDT

re: roadtobreaking15

re "mistake of going out too fast," he needs 8 seconds or so. we're not asking him to go with the 4:15 kids. just a 4:58 chasing 4:50. so you look up the meet results or leaderboard and find someone opposing at an upcoming meet who fits the bill. they might even be the sort of guy who is the next runner up at his races. you sit on their shoulder and see how long you last. maybe you beat them. maybe they finish just ahead but pull you to the needed time. maybe you blow up. but you tried. being picky who you chase limits the foolishness.

he has some safe times this year. he wants something that requires a risk. take a risk. it's like down 7 in a football game with a minute left. you can't just run your "hand the ball off" conservative offense if you want a chance.

i think part of this is when i did XC it was from the perspective of a dabbling sprinter/hurdler but to me it was about competing and pushing myself. strict pacing is a smart way to go about it but not when you perhaps need some risk to advance.

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