HELP 800m/1600m runner, soph girl

LRC will require pics to be able to properly help you

you don't need crazy training. what you need is consistency. don't overdo any day. but don't take days off unless you feel you really need them. you should run at an average intensity that lets you hit a few easy recovery days per week so that you can run weeks on end without days off.

on top of that, you need really good recovery. you train 2 hours a day, and you don't train for 22 hours a day. those 22 hours are much more important towards how fast you run. if your training is good during those 2 hours, then you should be doing all you can do to recover the rest of the time. get 9 hours a night, no exceptions. on a spreadsheet, write down how many hours you got each night.

you say you'll do crazy workouts like 12x500 or whatever you consider really hard. take that attitude, and apply it to your nutrition and your sleep. that stuff is as important to getting faster as your training is.

has your doctor said you can run given your heart problems?

I have 1 word for you; EPO... I guess you could argue that's three words or not even a word just a few letters but that's your answer. Enjoy it in high school because you'll get caught in college.

yes i have been cleared:)

my nutrition is also quite good as well, i eat healthy and don't eat meat or dairy or eggs, but a good balance of plant based carbs/protein/fats

and sleep is more difficult because of coursework and things, but i will definitely work on it. thanks!

I wish we would train like this. You push yourself with quality every day. Love this type of training!

jackie47474774 wrote:

yes i have been cleared:)

I think you need to become more informed about slow progression, phases of training, peaking and such. Your a soph in HS. IMHO you should start a detailed log or journal. Protect your body now. Why a 12 mile run? Why half marathons? 12X500!? You should try to make contact with lady elites, or NCAA. You would be surprised how they will respond to you. I did this for one of our top girls. Ladies like Deena D. Run all your dreams and plans past them. Don't take our word, get a few of them to talk with you. Good luck and slow progression..take care.

thank you for your input. I was exaggerating when I said 12x500m, of course, but i really will do anything. I am working on sleep, it is hard when so much pressure is put on for grades. But i plan on getting 8+ hours from now on. I don't want to overtrain...but i really want to become good rather than moderately successful. the most extreme case being Mary Decker, world class runner since 13 years old...but broke down her body too. But I want to be good. I'll never have a lot of natural talent but i have a little and a hard drive. I would love to talk to Deena D or any one of those, but would have no idea how to get into contact with them...thank you!

Is this training in the competition phase?

To me it appears that the first quarter pace is too quick and you struggled last year with a 75ish pace, thus fall off the second lap, you seem in better shape this year and can likely handle 75 but will likely fall off just a much if you run a 72-73. In my opinion you need to work on:

1. total body strength (you mentioned)

2. Leg turnover. I would incorporated some long strides at the end of practice. Even in the base phase, you still need to do some "speed", so a session of 200m every 2 weeks. You can also, incorporate a "kick" at the end of runs to help stimulate those fast twitch muscle fibers.

3. At the end of the year, your coach will have you doing more speed, and endurance-strength sessions per week and you will be able to run a more relaxed first lap.

It is the beginning of our season, we are doing the same but i changed it like this

-Monday did repeats on much harder hill

-Thursday-- did the same workout, doubled

today i got 4:38 and 4:44 for the 1200s, and for the 300s i got

52 + 55

Thank you!

What's your 400 pr? To run say, 70-74=2:24 without a lot of running background I would say you need around a 60 second 400, maybe 62 if you're the strength type.

I honestly do not have a good idea what my 400 pr is. Last year when i did the 4x400 relay as 3rd leg (in the finals) i definitely could do under 70 but not by much. They did not give me my split at the finals, but that wasn't a fast final because there were very strong winds. I don't think I could get down to 60, however. I can tell you i am absolutely more 8/16/32 and possibly better in cross country...but if what you're saying is right than maybe i will end up ditching the 8 altogether.

and to note, there is a senior girl on my team, going to compete in CCS top 8 for sure, runs 59.19, but does not do fast 800s. She has never really done it but her best is around 3:00, so i imagine if she really did it she would get to 2:40/45 ish

When you say hills what is that? One thing is, what are you doing on the long run..meaning have you determined your long run easy pace? What is your long run hard pace? How far is your long run? Tempo pace is kind of based off your best 5000 on the track right now. This can be estimated. Coach Salazar mentions say a HS guy who can run 15:30 5000 on the track right now. So that is about 5:00 per mile. So Tempo should be 15 to 20 seconds per mile slower, so he ATTEMPTS say a 4 mile Tempo at 5:17. For HS Sal says 4 mile Tempo is max! So lets say you could go 19:00 flat right now on the track 5000. So about 6:10 per mile? So maybe you start with a 3 mile Tempo attempt..even pace..at 6:30 per mile. Flat dirt road would be nice. Then maybe you progress to 3.5 mile, and then 3.75 Tempo. I like your 300. Maybe repeat 300's, like 5x300 at 53?? Then a 200, 100,50. Good rests for now. Many like negative split 600's. First 400 slower controlled pace, last 200 pick up of 3 sec pace faster.. Soon I like to walk up your 300's...to 318, then 336 etc. Trying to hold that fast 300 pace you have. If you can ever sneak in naps, they are good stuff. Daily long term journal, good planning daily, weekly etc. Eat! Listen to your body and take a day off or two when needed.

3 sets of (200, 200, 800, 300)

90 sec recovery after 200s

5 min recovery after 800s and 300s

Run this once a week; you will keep improving and run well.

So the hills are running up the hill for 30s. Its decently steep and yesterday i did 6 repeats and walk halfway then jog down. If we do tempo today i will definitely negotiate for that. The long runs on tuesdays are like 5 ish miles, around our neighborhood running to/around Coyote point which includes a little bit of steepness. The 300s are my weak spot too (sprinting/surging at the end) so that workout sounds really good. and if its any relevance, my 300s/1200s were wearing spikes, and my 6x400s were not..I need new spikes however.