Track and Xc Goals

BIG PR TODAY!!

17:14!

Trying to go sub 17 on Thursday!

nice job man keep it up

UPDATE:

this past monday, I ran my league meet and rna a 17:32, so not a Pr, but still made the all league team.

Tomorrow, I may have my LAST RACE EVER at our main course. Top 2 teams will advance to the next meet, my team is seeded 2nd, BUT we were just upset monday at leagues, and could be upset again.

If you've been following this thread, you know its been my biggg goal to break 17, and tomorrow may be my final shot. I can also qualify by going top 10 in the race, and I will likely have to break 17 to qualify for the meet of champions.

Great moments are born from great opportunities. Let's see what I can do.

WOW . Haven't updated in 2 months...

Well, in my following races, I ran 17:38 at the fast course, and then 17:32 the week after at the course. I never got back down under 17:20, which is unfortunate, but its okay. The week after that, I ran 18:39 (worst race of the season by far) at the harder course. My team barely made it to the next round of states because of me. i was the 4 guy, instead of being the 2 or 3 like i was all season.

The week after, in my last hs race ever, I ran 18:16 at a VERY hard course, in which my previous PR was 19:13. This was probably my proudest race of the season. The first 2 miles, my effort was kinda poor, but my last mile I ran around 5:12, so very proud of that...

THE WEEK after, I ran the Philadelphia Marathon!! And ran a great race...

Since then, I've been injured, and have only ran 4x. I'm getting an MRI soon, I'll update on what happens.

Overall, I don't regret the marathon, and I'm proud of the way my season went, because I worked very hard over the summer, and theres not much more I could have done.

Dude, if your coach has you run low miles during the season , you have to run extra and keep up your miles. I learned this the hard way when I would run 50-70 miles in the off-season and then "turn it over to coach" and not track my miles. When I finally did, I discovered we were only running ~30-35 miles per week and I would always peak mid-season and then all the trolls that never trained in the summer/winter would catch me by the last meet.

Run longer cool downs at the end of practice, run some doubles after you get home, get up early and get a run in... whatever you have to do to keep mileage up to whatever you were at in the off-season minus maybe 10%. My target this spring is to keep at 60 miles per week all track season after peaking at 65 most of Feb-March. I figure I can get in a max of 20 over the weekend (7 miler on Saturday and a long 13 on Sunday), so I know that I need a total of 40 during the week so I plan accordingly each day. BTW, I went from a 19:13 to a 16:04 in two seasons after keeping my miles up at 60-70 most of the season. 11:30 to a 10:02 in the 3200.

WOW! Time flies. Haven't updated in 7 weeks.

So the MRI came back and their was nothing wrong with my knee. I've been doing Physically Therapy. A few weeks ago I went for a 2 mile run but my leg hurt after so I didn't run since. I've been running most days on an elliptical since early January. I finally got to run last Friday (3 miles) and I had NO pain!! I again ran 3 miles on saturday and NO PAIN!! I took Sunday off, and today I ran 2 miles with no pain. I'm not in shape, but being this is my last indoor season, my coaches are allowing me to run in our last few meets at each venue (my PT says I'm allowed to run).

Today I found out that I will be running tomorrow (coach said there was an extra spot so I thought why not!). Granted I've ran about 3x since November, so I'm not expecting anything special, but wanted to have some fun since this venue has always been my favorite and its my last opportunity to run there. Not really sure what to expect... I'll be running the 1600...

I'm definitely hoping to break 5:30, but I understand that might be a bit of a stretch given that I've barlely ran in the last 10 weeks. My "reach goal" is my Freshman PR of 5:11. A few of my teammates are seeded at 5:15, so the coaches are just putting me with them. I think I'm just gonna try to run with them and hopefully outkick them.

On Friday I'm running a 3200, which I expect will be worse than my 1600 given that my speed hasn't gotten much worse, but my endurance has. Again, I'm just looking to have some fun, aiming for sub 11:40, and my big goal is sub 11:20.

I'll update you guys after the race! Can't believe I've had this thread since the beginning of my sophomore year!! Time flies by....

Glad you’re persevering through the injury and having fun with it. Head up and keep moving forwards!

This is honestly inspiring , I’m a freshman who didn’t train at all in the Summer for XC, I ran an 18:21 and fell in love with running since then I’ve been running 35 miles a week with a 8 mile long run and I’m really hoping i can break 4:50 on my mile, I’m doing a for fun 5k this weekend and hoping to PR, would mean a lot if you could give me some advice

Well, Miracles do happen everyday!

As I mentioned, my reach goal was 5:11... and, you guessed it, I ran 5:11!!!

Honestly pretty thrilled. It is a good 19 seconds off my PR, but given that I haven't ran in a long time, I was ecstatic!
I got second place in the race, and overall it was just a good night.

I'm racing the 3200 so I'll be sure to update you guys on that.

Hi!!

An 18:21 is really impressive for a Freshman, I didn't even run that until my Junior year. Its great that you have goals and want to break 4:50 in the mile.

As for advice, I'm not sure if your looking for race advice in particular (like how to break 18 in a 5k) or just overall, but some things I've learned over the past few years are...

1. ALWAYS do dynamic stretches before a race!! (Frankensteins, Sweeps, Hip cradles, etc). If you don't know what this means, google them

2. Always try to stay positive. Whenever I'm thinking positive, I always run better. What the mind believes, the body will follow. Your mind is the only thing that can hold you back.

3. MAKE THE MOST OF YOUR SUMMERS!! Seriously!! When I first started Cross Country, I was the 10th best runner in my grade for XC. I was one of the only kids that ran over the summer all 3 of the next summers, and this past year I was the best out of any of those original runners... The only teammates that beat me were kids that joined later on and were far more talented. I already know your extremely talented, if you put in work too, your gonna be phenomenal.

4. Your gonna regret the things you didn't do more than the things that you did. Every summer, when I came back before my senior year, kids would ask me if running my ass off over the summer was worth it. I was still getting beat by other teammates even though I worked harder, and they thought I was wasting my time. As a Senior, I can safely say I don't regret a single mile. My only regret is not running more of them.

5. Make friends with your rivals!! Its way more fun when you know kids from other teams.

6. *Running* is like a box of chocolates, you never know what your going to get. I never expected to be a runner, and I sure as hell didn't expect to be a pretty decent one. You never know when you might have a breakout race, run your last race, run your last practice. Injury can strike at any moment. Things can change at any moment. Enjoy every moment.

7. Embrace the Challenge, enjoy the journey. Someday soon, these will be the good old days, so live in the moment, and appreciate everything this sport can give you. These past four years have been the best four years of my life and I hope they are the same for you.

I hope my advice is what you were looking for, and I wish you the best of luck over the next few years. I hope running becomes as special to you as it was to me :)

Thanks so much! Same goes for me, some people on the team and my friends thinks I’m a dumb for running in the winter but honestly I love doing it and I want badly to get better, I already regret not running over the summer so I vowed I would never make the same mistake, and it sucks sometimes to get out but I just tell myself it’s for the better and every mile helps, really appreciate it !

Well, 2 months has passed since I've updated, and my final season of running is halfway over. Can't say this season has been what I wanted, but granted I haven't had a week over 10 miles due to my knee injury thats been recurring since the marathon.
adn
My first race was April 2nd, I ran a 3200m at my dual meet. I hadn't run at all for 2 weeks, and just practiced the day before. I took it from the gun, went through the first 1600 in 5:25, pretty good pace considering I haven't been running much. I led until about 1000m left, when the 50m gap I had the whole race was finally closed. I then put in a surge at 800m to pass him and he caught me again at 600m. At about 420m left heading into the bell lap, I passed him again, and led from the bell lap to the finish, winning in a decent 10:50, only 2 seconds off my PR from a year ago. Granted, I split a a 10:44 in Xc, so obviously that PR isn't evident of my real previous shape, but I'll still take it.

On April 6th, I ran a mile, in a 4x16 relay, and for the first time since FEBRUARY 2018, I broke 5 in the 1600, running 4:59. I haven't broke 5 outdoors since APRIL 2017 due to injuries, so I was pretty happy. I then ran a 5:13 about 30 mins later in a DMR.

On April 9th, I ran a 1600m at a dual meet in terrible weather (insane winds, rain, etc). I ended up running 5:00, and finishing in 4th... top 5 score. Our meet ended up being rescheduled for the next day due to Storm conditions, so I ran the 32 the next day. I took it out in an easy 5:30, and through the 2400 I was in 2nd place, about 30m behind first, and only went through in about 8:28. I put in a surge to try to catch first, and caught him with about 400m. I led until 40m left, when he outkicked me (i have like no speed). Still, the time was 10:56, which means my last 800 was 2:28, pretty good finishing speed for me at this point in time.

On April 13th, I ran the Anchor leg on a DMR, and split 5:01. I went out in 67, then 75, 83, 76. So I went out a little too hard for my own good, but I'm just trying to put myself back in shape.

On April 16th, I ran my first outdoor PR in the 1600m since my Sophomore year, running 4:54 for 3rd place in a dual meet. Not bad considering 9:00 pace on a 3 mile run feels like a struggle right now.

Through all of this, I've only been running about 3x per week. This week is supposed to be my first week of training. In 15 days, I'll be attempting to go 4:48, and the week after I'll need to run a 10:15 2 mile to qualify myself for the county championships. I know this isn't much time to get in shape, but considering I've run 4:54 with little training, I'm taking a shot at it. I'm never gonna have another opportunity, so I might as well. Hopefully 3 weeks of training will get me where I need.

Today I'm running a 1200 in a DMR (I'm targeting 3:30), and I'm running a 1600 in which I'm hoping to break 4:54. I'll let you know how it goes.

In the 4x1600 I split 4:55 as an anchor, running completely by myself. The splits were even, about 2:27 and 2:28. I think with more competition I could have run around 4:50. About 3 hours later I ran the 1200 in the DMR, splitting 3:31. That was a much more competitive race and was very tight. I was in last place the first lap, moved up to first and then got boxed back to last. Going into the 800 I was back in 1st and then got passed by a few guys and handed off in 3rd. Splits were about 70,72,69.

In an open mile in 2 weeks, what do you think I could run? Keep in mind these will be my first weeks of training with above 10 miles. Im hoping for around 4:46?

Nice races! mid to high 4:40s sounds reasonable. Good Luck!

Since I last updated I ran...

4/23:
- 1600m: 5:01 (went out in 2:21 solo, died)
- 800m: 2:31, didn't try, was wearing 2 different spikes so didnt wanna injure myself
- 3200m: 12:15 (again didn't really try)

5/3:
- 1600m: 4:49!!!! PR. Splits were 70, 69, 71, 79. Died a little towards the end but went out very well.
- 32oom: 10:59. Fell about 600m into the race and got trampled and struggled to get back into it.

5/10:
- 1600m: 4:51. Went out too hard. 67, 76, 76, 72. Didn't feel too bad about this.
5/11:
- 3200m: 10:39!! PR. Went 5:18/5:21. I think I can definitely go faster.
5/18:
- 1600m: 4:50. Splits were 2:30/2:20, 72,78,72,68. Felt pretty good that I closed so fast. Took it easy on purpose.
5/20:
- 1600m: 4:58. This was a for fun meet, so I went out in 2:37, and closed in 2:21. Last lap was again 68. Felt good to close quickly.
- 200m: Never ran a 200 and I always say I can't break 30, so I tried and ran a 27.9. Honestly pretty happy with this.
- 400m split: 60.8 Leadoff leg. It was a co-ed relay with my friends (for which this meet was their last ever). We ended up winning and got trophies..

So now, all I have left is one more meet.
Friday I'll be running the 1600m for the last time ever and also maybe a 4x800.
Saturday I'll be running the 3200m for my last race ever.

Been a quick and memorable four years! Can't believe it's almost over. Thanks to those who have followed my journey.

Well, I'm officially done with my HS running career. Can't believe it's all over. Never hit any of my goals really or anything close, but can't say I regret a thing. Very enjoyable 4 years and I wouldn't trade my experiences for anything.

In my last 1600m ever (yesterday), I ran 4:50, my 2nd fastest ever.

Later that day in the 4x800 I split a 2:12, which is a PR by 5 seconds!

This morning, I ran a 10:34 3200m, a 5 second PR, to end my hs career with a PR.

My last 2 races were a PR. Very happy with how things turned out although I would have liked a little faster.

Thank you to anyone who encouraged me or gave me advice or just followed this thread throughout the years.

I don't expect to update this thread much if at all anymore. I plan on taking alot of time off, and running occasional races. Eventually I want to start running marathons (want to run one in every state).

Goodbye LRC for now! Thanks for everything.

Congrats. Impressive way to finish the season with all those PRs despite all the injuries. That's awesome man, and honestly inspiring. Glad you had fun with it even if you didn't hit all of your goals.

No college/college running?

If not, have fun with whatever goals you have. Whether that's marathons, or you want to drop down and run track races, never feel like you should feel bad for training hard for whatever your goal is.

Hope you keep posting on LR, too!

Long time no updates! Been a while, 5 months to be exact.

So after my last race of track, I took an extended time off from running. I was running a couple times per week over the summer, but that was it. I raced a 5k in early august for fun and ran 20:12 (yikes). Since getting to college, I was running a bit the first 2 weeks (I ran a 19:40 5k on a treadmill), but since early september I haven't really run at all.

Late september I signed up for an 8k with my club team for the hell of it and almost got dead last. Since that race I ran maybe once.

So this past sunday I woke up and was just thinking about alot of things. Schools been hard, and I've been struggling in alot of other ways. I realized I needed something to strive for, so even though i've barely ran in 5 months, I signed up for the Ann Arbor Marathon (I have 20 weeks exactly).

I realized that a piece of me was missing (no running in my life), and I dont know why I stopped one of the best things that ever happened to me.

I set my goal for the marathon as 3 hours, and I later decided f it, I'm gonna try to win it.

I did a time trial that night to see how out of shape I was. I was expecting about a 22 minute 5k. Boy was I wrong. 25:14, exactly 8 MINUTES off my Pr and time from a year ago.

Even seeing how out of shape I am, I'm not giving up on my goal to win the marathon. It's relatively uncompetitive, and I think I can definitely place top 5.

We'll see how much I can progress in 20 weeks. 25 minute 5k to sub 3 hour marathon. 8:07 pace for 3.1 miles to 6:50 pace for 26.2 miles.

I know this probably sounds impossible but im excited to push myself to my limits and see how much I can improve in a short period of time.

Will update once every few weeks, especially starting in January.

Some intermediate goals:
- sub 20 in december
- sub 18 in January
- run a half at 6:30 pace in February

Will update soon!

This thread is honestly inspiring, I will read through it again, but this could hold the tips I need for running sub 18 next year. Freshman year my first race was a 26:01, but last was 20:03. Sophmore(this year) my first race was a 20:00 and last was 18:51(actually, I have one more race this Thursday), but I am hoping to run sub 16, even if it means I run 15:59.59! I want to run sub 4 in the mile one day, probably not soon, but when El Guerrouj broke the world record, nobody said "if only he did it earlier" . Congrats on ending your season with PRs though! Good luck, I hope you get back in the groove!