Will I have a breakout race?!?

Definitely! This was a good workout. I think you have the potential to run sub 18. Your slowest 800m repeat in your workout was equal to a 17:34 5k. If you add 15s for the hills and 10s for fatigue, it will put you sub 18. You should definitely be able to run 18:15 for sure! Just believe in yourself and be tough during that second mile.

Awesome! Right now I'm having trouble visualizing that I can run that time, so do you have any tips for hanging tough during the third mile? Or just overall race tactics for that matter. Thanks again!!!

statehopes wrote:

Awesome! Right now I'm having trouble visualizing that I can run that time, so do you have any tips for hanging tough during the third mile? Or just overall race tactics for that matter. Thanks again!!!

Tell yourself that you can hang on for one more minute, for 30 seconds, whatever.

"the only recovery we had was jog back to the line and go."

Is this a 2:00 jog around the track or a 20 second jog around the start/finish line?

find a guy when you get to the 2 mile mark and just hang onto his hip like its a matter life or death. He is the only thing that matters in the world. If anyone passes you guys it means he is also hurting so latch on to the people who pass you and focus only on staying with them.

Do they have qualifying times in some states now? What happened to racing others for a spot?Also, are you in a smaller men's division in HS or are you a fairly quick female?

statehopes wrote:

After reading the results from workout today, do you think I can run 18:15 at a slightly hilly course (state qualifying time).

We did this workout on a 600 meter pavement loop, so we jogged 200 meters back to the start (roughly 1 minute).

Our school is in the smallest male division as an fyi.

statehopes wrote:

Awesome! Right now I'm having trouble visualizing that I can run that time, so do you have any tips for hanging tough during the third mile? Or just overall race tactics for that matter. Thanks again!!!

First mile: done do anything too crazy. It is okay if you are a little farther back in the field. With that said, make sure this is still a solid effort. I would shoot for around 5:45. If you are a little faster or slower than this, don't worry. There is plenty of time to adjust.

Second mile: this is where it starts to get tough. Try to match your fiat mile time. You will naturally slow down a bit so be sure to push through the pain. Be sure to look at the person in front of you. Just stare in his back. Once you feel appropriate, pass him and get on the shoulder of the next person. Continue this through the entire second mile.

Third mile: For the first half of this mile, tell yourself you are going to go just a little faster. This will hurt but you need to stay focus. This could make or break your race. Try to stay on someone who is doing a good pace for the first half of this mile. Be sure to pass people if they appear to be dying. For the second half of this mile, push yourself hard. Make a bold move and pass as many people as you can. Be sure to suck up the pain and Sprint the last 200m.

I think you can break 18 if you follow this plan. Biggest thing is to stay focused in mile 2 and 3. Just keep telling yourself to pick up the pace a bit and to keep going and you should be fine.