Agreed on "races being good training". Not so sure about the long run being a necessity for a kid doing only 1 or 2 mile races.
Anyway, here come the next 2 weeks of training
3/14 (after the race) 4 miles easy cool down
3/15: AM 4 PM 7
3/16: 8 easy
3/17: 1 mile wu. 4.5 tempo @ 5:40 pace, very windy. 4x200 @ 32-33, looked like he was really working on the 200s but that pace should be easy for him. Weights
3/18: 11 miles easy
3/19: AM: 4 easy, PM 6 x 500 @ 68 pace 2-3 min rec.(ended up being more like 71 pace, looked really bad)weights
3/20: 7 miles easy + core
3/21: 4 miles easy + strides
3/22: 10 miles easy
3/23: AM Road 5k race in 16:02 = CC PR. PM 7 Easy (I was against the race, but he had already entered)
3/24: 10.5 Easy + weights
3/25: AM: 4 easy, PM 7 easy + 4 x 150 stride.
3/26: AM: 4 easy, PM 1 mwu. 2.8 tempo + 4 x 400 @ 70-72 (lap jog rec)+ 800 @ 2:32. The 400s were supposed to be at about 67-68 and the 800 @ 2:26-2:28 but we had a downpour prior to the workout and couldn't use the track so we did the intervals on part of our CC course that holds up a little better to rain, but it was still really muddy/slippery.
3/27: 5 miles easy + core
3/28: 3 miles easy + 2 x 150 stride
3/29: 1600 race in 4:39 in an absolute wind tunnel. 3rd place. 1 hour easy after the race (about 8 miles)
Notes:
The 150s on 3/25 were very instructive. I usually don't get a chance to watch him workout because I'm coaching our jumpers and mid distance kids. Ran his first 150 and looked super labored. He used to be a really bad over strider, but had gotten much better. I noticed he was over striding again pretty bad. Told him to shorten up his arm carriage and focus on standing tall. Next 3 150s were done at 21.2 - 21.8 without any additional effort.
The race on 3/29 was run just prior to a good soaking rainstorm moving in. The wind was really blowing hard on the back straight and far turn but the stadium kind of sheltered the home straight from a great tail wind. The meet was the second in a series of meets for our 2 local counties. Kids had to run 2 weeks ago to qualify for this meet. All the kids in the race were 4-10 seconds slower than their qualifying times except for my guy who ended up 7 seconds faster than his Q time. I would estimate that the time was worth a 4:32-4:34 in still air based on what the rest of the runners in the field did.
The good news is that my guy had felt intimidated by the 1600, but after 3/29 he feels much more confidence. He is looking forward to getting into the arcadia 3200 and tagging along for a PR.
Today is supposed to be raining again. I had tempo intervals planned, but our track is already flooded and if it is raining the CC course will be unusable, so the team will likely do a long progression run. We are supposed to host a dual meet thursday, but I think we will have to cancel, as it is supposed to rain today and tomorrow (our track does not drain at all, the home straight turns into a lake from runoff from the bleachers and the track is mostly clay, so nothing sinks in). I'll probably have him do a bunch of 400s on the cc course at 3200 pace with short rest on that day instead. He responds really well to stuff like that, as long as the pace is not out of control. We are hosting a jr high meet on saturday and our team is running it. We'll have an optional workout on that day as well. For the distance kids it will likely be a long run or a long tempo effort.