my coach wants me to go out in 60 for the mile

The majority of high school coaches are fricken idiots. Looks like you got yourself one of the many out there.

Big mistake. You'll be cooked and hanging on for dear life by the last 400. Whatever your mile goal is that is what your splits should be and if you have anything left on the last 400 to 200 make your move then.

Guess who's back, back again. We missed you 430...if only I believed a word of your story above. Or maybe your coach is as dumb as you appear to be?

Hey 4:30 Miler:

I used to win all the time in high school like this:

61-70-70-61=4:22

If the competition was better, start the kick at 600m to go.

Scare the hell out of the field, then give them a false sense of security as they almist catch up, then bury them in the bell lap.

And the chicks dig it.

remember, this is the same guy who told us we were timing 800meters and then at the 800 mark he told us we were running a mile. what a trickster.

atleast 60 and then sliding into 67 pace isnt near as bad as his famous 60-60/2:00 for the first 800. wow. talk about a race concluding with positive splits.

That tactic reminds me of the hs race a few years back between Mo Trafeh and Phil Reed in the 32. Trafeh went out ridiculously fast (I think in 60) and had a huge lead over the field. He held on and won the race, but it was a tight last lap (if I remember correctly). I saw it on Skizzim but wish I was there(too bad it's not around anymore).

Going out in 60 is a GREAT idea....if it is a small meet. Changing up how you run your goal event can be a great way to improve. By going out at different speeds and comparing that to how you finished, you can know exactly how good of shape you are in and what you need to go out in to run your best time.

If it is a big meet, even to negative splits are the best way to run.

Butt Plug wrote:

Hey 4:30 Miler:

I used to win all the time in high school like this:

61-70-70-61=4:22

If the competition was better, start the kick at 600m to go.

Scare the hell out of the field, then give them a false sense of security as they almist catch up, then bury them in the bell lap.

And the chicks dig it.

I used to do that too. As long as you are the better long distance runner and an equally good 800m runner you will easily clean house. You rarely need the 61 closer, even a 65 will have you putting 5-10s on your competition most of the time.

Going out in 60 in a meaningless meet can be good for you in the long term. I think younger athletes can gain a lot from using races as learning tools. Instead of treating every race as do or die PR attempt one could go out super fast on the opening lap or maybe go out really slow and run each lap progressively faster. Or maybe one could go out like regular and blast the middle 800m. It'd be dumb as all out for an important race but it could be useful if used as an instructional tool.

Dude, how long have you been f***ing stuck at a 4:30 mile, that you have to use it as your name?

I'd rather have myself recognized as faster than that, thanks.

And if you're actually a real person, which I'm honestly really not sure about, it's impossible to believe you're real but it's there, then it's probably mental.

Unless you're really, really stuck, you must've been at the exact same PR for years.

Go out in 60 and just hold on, see if you break through.

I'm not a coach, though I think I will be one someday.

My advice is, if you wanted to mix it up a bit and race for experience, I'd run the 1st lap conservatively at your goal pace, then blast an 800m without even thinking about the final lap. In other words, kick as hard as you can on lap 3, then see what's left in the tank. This will work particularly well if there's still people around you at that point.

You seem to know how to train and realize that this won't be how you PR, but you'll be better off with this as a confidence booster than running your 1st 400 @ 60s.

Regarding college running, you know, if you're smart about your progression over 4 years, meaning you gradually increase your mileage and workout effort, you'll do OK. Though, that will likely mean training a lot by yourself.

Most high-schooler training and therefor, mindsets aren't really tuned into racing distances such as 1k, or even 1200. However most kids in HS know 400's so i suggest the rope-a-dope method. This is a highly effective method of tricking your opponent into thinking you've gone out too fast and are struggling to hold on. Try this; first two laps around 62-65, then lap three(usually the hardest for milers) back way down to 70-75, this will trick the other guys into thinking they have a chance to catch up, while you are just "resting" for lap four when you throw down the hammer, you should be at full sprint going into the last curve(150 to go) Very Effective! This should put you somewhere btween 4:15-4:25 range. pace will vary with competition.

I disagree....go out in 67.5 and stay at that pace so you won't have to change your name. BTW, why do you have a "personal coach" if you are a high school runner? Just curious.

For all your pontificating, respect for your own opinion, and unwillingness to consider other ideas or training methods beyond those you feel are best suited to you maybe you should think about this:

Why have you not improved?

Has your username typecast you?

I remember a race where Filbert Bayi went out faster than WR pace, way ahead of everyone until a couple guys caught him with 400 to go and then he smoked them to tie Ryun's record.

I went out in 61, 2:12, 3:24, 4:37. It was the most painful race of the season. Another meet, I ran 70,70,70,66 for 4:36. It was one of the easiest races of the year. Fastest was 4:29 twice going 63,70,71,65. If I was smart enough to race correctly, I probably could have ran 4-66's for 4:24.

Mmmmm....but I thought you loved and respected yer coach???60 is silly if you are hoping to run 4:20 something.

go our in 65 and flip him the bird as you go by.

Skujmeister:

This was advice from his high school coach, not his personal coach, Johnny "Boom Boom" Bravo.

As for the430miler: don't try to run for a college team. Save yourself the embarrassment of getting kicked off by the coach who will not put up with a snot-nosed, freshman 4:30 miler who thinks he knows it all.