Very solid times, thanks for sharing.
Very solid times, thanks for sharing.
A Little disappointed but now its time for outdoor
First meet this weekend, running a 800/1500. Mileage is 65-70 w/12 mile long run
Most recent workouts (last tuesday) were a 5 mile tempo to LT break down from 6:00-4:45 (5:50, 5:30ish, 5:09, 4:58, 4:51) followed by 15 min jog 2 300s in 42 ish w/1 min rest
Yesterday: 5x500 (2min rest) 74, 75, 73, 74, 70
10 min rest
2x200 in 26.8, 25.9 30 seconds rest
1500 is first, looking for a 3:50 ish time, ran a 4:07 during the winter
800 is a bit later, looking to go around 1:53-or 1:54 (looking to split a 55)
Coach is trying to get me to do the 5k next week.
Looking at what you are training and racing I would tell you to please be careful! I think you really shouldn't be doing 2 races in a weekend except for the most important meets (conference). Also, there is no reason to do a race specific workout after running a race. If you really want to do something after a run you should just do a longer cool down (45min or something).
Even though you made a lot of improvement in the last year, your body is still readjusting to this new intensity. I've seen a lot of freshman runners getting injured after a great first year and some of them needed about 2+ years to get back to where they were. I understand it is exciting to run pr after pr but try to think longterm.
d-1 breakout wrote:
First meet this weekend, running a 800/1500. Mileage is 65-70 w/12 mile long run
Most recent workouts (last tuesday) were a 5 mile tempo to LT break down from 6:00-4:45 (5:50, 5:30ish, 5:09, 4:58, 4:51) followed by 15 min jog 2 300s in 42 ish w/1 min rest
Yesterday: 5x500 (2min rest) 74, 75, 73, 74, 70
10 min rest
2x200 in 26.8, 25.9 30 seconds rest
1500 is first, looking for a 3:50 ish time, ran a 4:07 during the winter
800 is a bit later, looking to go around 1:53-or 1:54 (looking to split a 55)
Coach is trying to get me to do the 5k next week.
Wow, after those 500s you must be feeling confident. Great workout.
I think 3:50 then 1:52-3
With that 5x500 workout I'd expect sub-1:50 tbh. I know a 1:55 runner who couldn't even do that workout in 78's...
The 5s were very very hard, I was going close to all-out btw, its also pretty close to the race
d-1, just out of curiosity, did you score well at conference? Where did you sit rank wise going into conf.? Running a fast qualifying time at any point during season is always good. But it is best to time your peak for conference. The tempo/Lt run you shared is a mile progression run, not tempo.
You avg'd. 73 sec. 5x500 = 3:55 mi. pace, no wonder they were really hard. If you get a little rest before first 1500, I would shoot for 3:48/3:49. Good luck
I performed poorly at conference. I still feel completely terrible from the 500s, as I could barely run yesterday (stopped after 3 miles) and took today off. I just realized this but the 5s were with 3 min rest.
I dont see myself running fast at all on saturday now.
d-1, just rest and hydrate, you'll be okay. Go for it in 1500 and whatever is left for 800. Do you train a lot below current fitness? 3:50/3:55 mi. pace. If you run your training so fast, you run the risk of peaking early, especially the shorter 500's, 300's, 200's . Very aggressive cut-down mile work out followed by 300's in :42 dang! Too much, too fast for a Fresh. You are very talented, I think you might end up leaving too much in training. The fact that you had a hard time with next days recovery run is telling, at least you listened to your body and did the right thing by resting. You don't have to crush every training run.
d1, take it easy until your race. If everything works well you will hit supercompensation by the time of your race. However, as I said before: Be careful!!
This is probably the first year you are running at this level and your body is still adjusting. I believe that during track season you shouldn't do too many super intense workouts in weeks you are racing, and especially not if you are racing two times in a weekend.
Also, I was wondering why you race 2 races in a weekend? Is it to run 2 prs? Or is it for training purposes, or practicing for conference? Or it benefits your team in some way? I would say look at what professional athletes do. They don't race 2 races in a weekend unless they have to for championships.
I've seen so many athletes (including myself) doing too many intense workouts during track season while also racing and traveling and in the end be burned out before the most important races. It took me a while to realize that the track season should be time to finetune what you have already build up.
I ran a 3:48min 1500m as a sophomore and in that season I often did workouts like 10x400m in 66-70sec with 100fast jog rest. I found out my body reacted better to these workouts than for example a 1000-800-400 workout I did in 2:30-1:57-53.
I just above 4 flat in the 15 on sat
Did you still feel tired or was it a tactical race?
If you were tired, do not worry too much. Really all you need is to take it easy for a week or so and you will be even better than before. As long as you don't train through your tiredness, it will not stay around for long.
1500 doesn't count for much. 4 flat in the mile is something, however.
bring back the mile.
d-1 breakout wrote:
I just above 4 flat in the 15 on sat
Tell us more ... was that just the speed of the race or did you have an off day? Your training certainly indicates much faster ability than 4:00
4:18
I just didnt have anything
d-1 breakout wrote:
I just didnt have anything
Well, you have been training hard. How was the 800?
Didnt run the 8,
Not racing this weekend
Smart of you and your coach. Wish my coach and I listened to my body more when I was in a similar situation. Just take it easy on your workouts. I wouldn't really do anything that builds up a lot of lactic acid, maybe something like 5-8x400 at 70-75sec pace. It shouldn't make you very tired but it will train a part of your system that probably hasn't gotten much attention throughout the indoor season and preparation for outdoor season. In my experience easy workouts like that helped me more than just resting. Plus it helps you keep your routine.