i go to western heights right now. i am part of the varsity that just go 2nd in state! i was checking the records for track today and saw that frankie had ran a 4:19 1600 and a 9:29 3200. and about your statement on long distance, our coach right now is the same way. all we did this year was runs that were 4-5 miles long with some speed work, like repeat miles @ 6:00 pace and a long run of maybe 6 miles.