Update to how i am - Worse then ever.

Forgot to mention my age. I am a 17 male (senior) started back when i was a sophomore but always was naturally fast..

danxorhs wrote:

every day at least 4miles and the highest was 7miles.

the biggest thing you could do to improve is run more. Some ppl run well off low mileage, some don't. 30s-40s/week is low mileage

ertyujh wrote:

danxorhs wrote:

every day at least 4miles and the highest was 7miles.

the biggest thing you could do to improve is run more. Some ppl run well off low mileage, some don't. 30s-40s/week is low mileage

What about my other times?

How do you stay not even breaking 5:29 for 3 years? Even if it wasn't improving don't you think 30-40m a week + strength training or some weight vest stuff in the a.m would have provided a base?

+1

build that long run up to 90min to 1:45 area - AFTER you recover from this season - so like in late november.

Impossible that you ran 20x400 in 70-76 and can't break 5:30. 0% chance this is accurate. 0/10

Mushrush wrote:

Impossible that you ran 20x400 in 70-76 and can't break 5:30. 0% chance this is accurate. 0/10

I did. It was the second day of the season but remember i had 2minutes of break in between each one..I was the #1 guy or #2 guy on every single 400.

I think the 15 400's i did with 1min break in between each one and every 5 we had 2mins at 68-75s each 400 was even better imo then 20 400s with 2mins rest..

What is your height and weight? And are you muscular or scrawny or what? Tell me about your physical traits and I'll be able to help more. My very first guess is that you have a significant amount of weight to lose...

Have you ever heard of the term, even splits?

If your goal is 5:20, try running from 1:20-23 each lap. NOT FASTER. Why? The slower you go at the start, the more you have in the tank at the end. Based on your 400 speed, you should be able to crank out a killer last lap if you don't kill yourself in the first few laps.

Also, don't go out with the leaders in the race. Find a guy who runs your time, and try to beat him. That should motivate you. Otherwise, find someone much faster and get them to pace you through.

Don't do so much speed work. Training is half running and the other half rest. You won't get better if you don't allow yourself to succeed. It's paradoxical, but try and not put any limits on your ability. You will get faster. Believe it.

Trying to deal wrote:

What is your height and weight? And are you muscular or scrawny or what? Tell me about your physical traits and I'll be able to help more. My very first guess is that you have a significant amount of weight to lose...

Height 5'10 or 5'11 (been told both..)

Weight: Last year I was 151/152 during XC, now i am 160. After the summer mornings lifting weights/strength training then running 10hours later

Physical Traits?: Huge quads/calves, fat on legs still even though i've been running for so long... heres a picture i guess to get a decent idea

555werun wrote:

Have you ever heard of the term, even splits?

If your goal is 5:20, try running from 1:20-23 each lap. NOT FASTER. Why? The slower you go at the start, the more you have in the tank at the end. Based on your 400 speed, you should be able to crank out a killer last lap if you don't kill yourself in the first few laps.

Also, don't go out with the leaders in the race. Find a guy who runs your time, and try to beat him. That should motivate you. Otherwise, find someone much faster and get them to pace you through.

Don't do so much speed work. Training is half running and the other half rest. You won't get better if you don't allow yourself to succeed. It's paradoxical, but try and not put any limits on your ability. You will get faster. Believe it.

Trust me man i've tried that running the 1st lap 1:20 it doesn't matter I just can't break 5:29...

Yeah I don't go out with the leaders during the race I know i wouldn't survive attempting to cranking out a 5:20mile or below. Usually I always ran the 1st 800 hard but comfortable hard, then try to push it from there and continue to pass people but i've been so exhausted...

I don't really have a say, I am with a highschool team this is my coaches workout. From some illinois 30 time state champ team workout schedule which makes no sense we have never even moved onto to regionals still.

danxorhs wrote:

heres a picture i guess to get a decent idea

http://tinypic.com/r/107q2bc/6

have you tried sprinting?

I was correct. At 5'11" you should weigh no more than 140 to be fast. If you're 5'10" no more than 135.

Trust me, I have the EXACT same build as you. Thin upper body but still somewhat naturally muscular arms and thick, strong legs.

I looked about like you do now and I was running 18:30 for the 5k even though I was training hard. I lost 20 pounds and guess what? Sub 16.

It's gonna be hard, you'll be hungry, but honestly the best thing you can do BY FAR to get fast is to lose weight.

big69er wrote:

danxorhs wrote:

heres a picture i guess to get a decent idea

http://tinypic.com/r/107q2bc/6

have you tried sprinting?

57s 400 during track season, also ran a 24-25s 200 chasing our best miler(4:20) during a 200m repeat at practice. I used to sprint in the neighborhood/school when i was younger and never lost any races I had at school/other kids haha never did track though, my 100m time is awful though compared to our best guy

Trying to deal wrote:

I was correct. At 5'11" you should weigh no more than 140 to be fast. If you're 5'10" no more than 135.

Trust me, I have the EXACT same build as you. Thin upper body but still somewhat naturally muscular arms and thick, strong legs.

I looked about like you do now and I was running 18:30 for the 5k even though I was training hard. I lost 20 pounds and guess what? Sub 16.

It's gonna be hard, you'll be hungry, but honestly the best thing you can do BY FAR to get fast is to lose weight.

How did you lose those 20 pounds?

I'll seriously do whatever the hell you tell me to do to lose 20pounds. I have worked my ass off this summer and this season and i have gained nothing from it at all except very good times at practice. . . .

I changed my diet completely.

I ate extremely healthy, lots and lots of fruit and veggies and started running a 500 calorie deficit every day. Running a 500 calorie deficit a day allows you to lose 1 pound per week. If you actually adhere to your diet, then in 3 months you will have lost around 12 pounds. In 5 months, you will have lost 20 pounds and I promise you will be much faster. By the time track season rolls around in March you will be a lean mean fighting machine.

Curiously enough, I actually started to lose weight about a week into October when I did it. Very similiar.

Trying to deal wrote:

I changed my diet completely.

I ate extremely healthy, lots and lots of fruit and veggies and started running a 500 calorie deficit every day. Running a 500 calorie deficit a day allows you to lose 1 pound per week. If you actually adhere to your diet, then in 3 months you will have lost around 12 pounds. In 5 months, you will have lost 20 pounds and I promise you will be much faster. By the time track season rolls around in March you will be a lean mean fighting machine.

Curiously enough, I actually started to lose weight about a week into October when I did it. Very similiar.

Think we can get in touch to discuss more on this diet?

I am hispanic and well I tend to eat lots of rice and meat obviously but for lunch nearly everyday the past 3-4 weeks I bring homemade spaghetti for lunch and a sandwich to eat during period 2-3 or some nature oat bars to eat.

I also try to never eat junk food or pizza unless i absolutely have to cause family doesn't want to get anything else.

I do rarely eat fruits/veggies though...maybe thats the problem? I would really love to discuss more on what you did.

What were your track times like? I want the school record of 1:59 for the 800m this year!!

Forgot to mention yeah I drink no soda, pretty much the past few months have been only water,gatorade, chocolate milk or some apple juice here and there. Mainly water and i am starting to get sick of it haha

[quote]Mushrush wrote:

Impossible that you ran 20x400 in 70-76 and can't break 5:30. 0% chance this is accurate. 0/10[/quote

This.

If not, then grow some balls.

heres the deal yo wrote:

[quote]Mushrush wrote:

Impossible that you ran 20x400 in 70-76 and can't break 5:30. 0% chance this is accurate. 0/10[/quote

This.

If not, then grow some balls.

I am seriously not bullshitting you, i am in florida and throughout these 400's clouds were blocking the sun and there was some light rain going on throughout most of these so the sun wasn't killing us that day.

Idk what else to say for valid proof :| I have no video of me doing it.