yooper wrote:
Sophomore track: 8 x 400 with 90 seconds rest....61,60,60,60, then 4 mins rest, then 60,60,60,59. all this solo.
Junior XC: solo 3 x 1 mile in 4:39, 4:40, then 4:38, over moderate rolling hills.
still a junior.
woah, who the f*** is u? lol name =P?
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yooper wrote:
Sophomore track: 8 x 400 with 90 seconds rest....61,60,60,60, then 4 mins rest, then 60,60,60,59. all this solo.
Junior XC: solo 3 x 1 mile in 4:39, 4:40, then 4:38, over moderate rolling hills.
still a junior.
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woah, who the f*** is u? lol name =P?
I'm a junior at Iola-Scandinavia High in the great state of Wisconsin. Those workouts were done before I burnt myself out prior to the state meet, both times haha. My track PRs are still from my freshman year, 4:25(1600) 1:59(800).
What was the best, most hard-core workout you did while in high school?
Outdoor track senior year:
1600: 4:41, 5 minutes rest, 4x400 62/61/62/61 (90 secs rest)
1 hour later at a tri-meet 4:45
My 1600PR at the time was 4:36 and 400PR 59.7.
I was very satisfied with that.
1x400 in 61
1x300 in 43
1x200 in 26
probably the hardest workout I ever did in high school (my coach didn't know how to train distance runners)
my 1600 pr was 4:30, 3200 was 9:50
Our coach had us do 20X 400M repeats, the 2nd day before I was to race the state runner up on my track. I (our distance team) had nothing for that meet.
Ran 8.6 miles at 10 mile pace of 51.58 as a warm up for 16 x 30 secs hill.
After a killer 200 workout (don't remember the details), our last interval was a 400 in 55 seconds and when we hit 400 meters we were then supposed to increase our speed to flat out for about another 50. This was the last big workout before state (400m, not 800). Keep in mind that my PR was 53. I was the alternate for the 4x4. I really should have run a time trial to see how fast I was after the meet was over. It pisses me off that I just sat on all that speed that I worked up.
3 x 800 w. 8 mins rest solo
1:59.2, 1:59.8, 2:00.9
junior year on hs, too bad my pr's that season were only 1:58.5, 4:27. I ran the steeple at the end of the season, running 9:44 @ the state meet. I did not make out 7:45 4 x 8 team.
9:02 3200m during school
3 x 1000 in 2:55, 2:49, 2:43 w/ ~4:00 rest
or
6 x 400 in 59.x w/ ~4:00 rest
pr's that season: 53.0, 2:04, 4:23, 8:53 3k
at altitude....17 miles am....1 hour 55
pm session 1mile w/up 3 mile tempo in 15.35 1 mile cool down...xc trails....
my coach kicked my butt.....ran every step with me.
12X200 with 30 seconds in between 33,32,32,31,31,32,30,29,29,28,29,24 5 minutes then a 400 in 54
once did 4 miles with 4 minutes rest time. also did a 2mile warm up and a 2 mile cooler down.
try it if you dare!
Every day was a wicked hard workout, but I would have to say this one day my jr year when I did 10 reps snach @ 225. that hurt.
3 mile warm up
25x400 one minute intervals
10 x 100
3 mile cool down
rnr..still fast wrote:
at altitude....17 miles am....1 hour 55
pm session 1mile w/up 3 mile tempo in 15.35 1 mile cool down...xc trails....
my coach kicked my butt.....ran every step with me.
Smokin'!!! What high school was that??
1.5 mile warmup
3200m on cinder track (10:25)
1.5 mile jog
1600m on track (4:46)
1.5 mile jog
3200m on track (10:12)
1.5 mile jog
Did that all on my own on a cinder track in a big chunky pair of NBs
3x800m at 2 flat or under- and you can't run 4.10 for the mile? you're doing something seriously wrong.
10x400meters
started out at 68sec and ran them all progressively faster with the last one in 61