son

Too many spelling, grammar errors for a man who's 35 years or older. Horrendous troll attempt. Go outside and play without asking your parent's permission if you're looking for more of a thrill next time.

you have a tremendous amount of talent unfortunately your son does not...

what do you expect people to say?obviously a 4:36 miler has some talent there and as a sophmore thats really good. He has a l;ot of potential. Just because there are sophmores who have run 4:15 miles doesnt mean ur son cant one day beat them.

lemme quess...

hes a gay.

yes, yes he is, i will stop bothering you guys now, i did run a 4:36 as a soph, but i only ran a 15:53 as a junior in cc this year, i gues i have more fast twitch fibers than slow

running dad wrote:

yes, yes he is, i will stop bothering you guys now, i did run a 4:36 as a soph, but i only ran a 15:53 as a junior in cc this year, i gues i have more fast twitch fibers than slow

Remedial spelling is where you need to be. Give up running till you get the spelling and subject verb issues resolved.

4:36 as a soph, to 4:10 as a senior.

Sounds like he's doing fine.

either that or you have neglected to focused on developing your aerobic system. most high school’ers today think that 70 miles a week is high mileage, when in reality its not. Because you said you ran cross country I’m going to guess that you worked out with a distance coach when you ran 4:36. IF this is the case I would say that the fast/slow twitch argument is less of a factor as to why you only ran 15:5x . More info would be nice, mileage totals thought recent months, what you were doing all summer, if you did something stupid with your training.

i did a 4:36 coming off of a sophmore crosscountry season where I ran a p.r of 17:08, and i didnt know off high mileage, I then learned of actually running more than 25 miles a week when track preparation started, one week in december i ran one 46-48 mile week the most mileage i've ever done, then went all the way down to like 35, doing mostly sprints, tempos and 400s, i stared the track season running the mile in 4:51, then at league prelims running a 4:36, i am now starting to run for this years track season and strted with 42 miles a week and wanna make my way up to mid 60's or even 70's is it possible for me to run under 4:20, sorry for being so self centered its just im in foreign territory right now

during this year of crosscountry i went to mammoth and did about 80 but unfortunately my coach for some reason wanted to do fast runs to early thus ruing my season

Here's my advice.

Stay between 45 and 50 and stay CONSISTENT.

Do a longer run each week (this really helped me). Also, on race days try and get some more mileage in. 2 warm up, 1 race, 3-4 cool down. Etc.

Make sure to do your strides, form drills, and core.

If you do all that you could be down to low 4:20s high 4(teens). If you try to run 60-70 you will most likely get injured. But who knows what will happen.

The best way to get better is through progression, not huge jumps in volume. And getting injured sucks. You'll be much happier if you run 4:25 not 4:19, than you will be if you get hurt.

Cheers.

thanks what was your pr in the mile

4:06

thnks man i appreciate advice from very elite runners what did u run as a sophomore like 4:25

Look back up the thread.

4:36 as a soph. 4:10 as a senior.

Cheers.

also what is your resume in the running world cuz u seem to really know your stuff, and how did u make up a workout plan for me so fast, man im really new at this and i guess my coach doesnt really know me that well

It's not necessarily a workout plan, I'm just speaking from my own personal experience. I had a fair amount of success in high school and it came from staying healthy. There's no real secret.

Listen to your body. Stay healthy. Don't do anything crazy (you don't need 100mpw). Do your strides. Do a long run. That's about it.

Running's really a lot simpler than people make it out to be. Especially for a high schooler.

And for the 100mpw comment, I mean, you don't need 100mpw yet. Maybe some day.

But think now, not next week, next month, or next year. Think what you have to do TODAY to get where you want to be later.

im doing about 42 miles aweek right now in the first two weeks of traing from taking a two week break from cc, is this good or too much too soon

I absolutely agree with the poster that recommended 40 to 50 for the track season. However you have to remember that CC and the mile are entirely different events, how you train for the mile and how you train for track are entirely different. If I could amend or suggest anything to what he said it would be to focus on the intensity of those miles during the week.. Not to say that you hammer every run, but rather you attempt to average a slightly faster pace for 50 a week then you did during you 80-mile weeks.