Okay I understand I’m not gonna be anywhere close to my 800 pace for a mile. But my 800 PR is 2:00.36 and I think I could go faster. While my mile is a 4:34.19. I just don’t understand he great fall off between them two. My workouts reflect that I should have better fitness than what I do. I think I should be around 4:25-4:30 however I just can’t get it
WHSrunner13 wrote:
Okay I understand I’m not gonna be anywhere close to my 800 pace for a mile. But my 800 PR is 2:00.36 and I think I could go faster. While my mile is a 4:34.19. I just don’t understand he great fall off between them two. My workouts reflect that I should have better fitness than what I do. I think I should be around 4:25-4:30 however I just can’t get it
I don't know what to say except that I'm in the same boat: 2:00.1x 800m and 4:20 1500m (which is even worse than your mile time) - this is for a HS junior. I'm okay at XC as well, so I don't think it's just a lack of endurance. I'm interested to hear any replies as well.
The first thing that comes to mind is pacing for the mile--splits please.
Could be one of two things
1. You're pacing your mile like $hit. Going out too fast and fading out 3rd lap
2. You have speed but don't know it. Try a, fresh, open 400. You're probably like a 52 when you aren't tired from the mile or 800
there are two reasons for this. as two others have pointed out, pacing is important. if you go out too fast at the mile you tend to die hard, particularly over the third lap. the other cause is endurance. you simply don't have enough miles in your legs to be strong enough over the mile to do your speed justice.
the solution is therefore twofold.
1. run more. you don't have to do anything clever or fast, just increase your mileage gradually and you will get better.
2. try going out at a more modest pace for the first lap. when you are older and stronger you should be looking at around 5 seconds per lap difference between 800m and the mile. for now, think more in terms of 6 - 7 seconds so your 800m time is 60s per lap and you should be going out at around 66 - 67s per lap for the mile. try that.
good luck.
WHSrunner13 wrote:
Okay I understand I’m not gonna be anywhere close to my 800 pace for a mile. But my 800 PR is 2:00.36 and I think I could go faster.
We all think we could go faster.
WHSrunner13 wrote:
While my mile is a 4:34.19.
And?
WHSrunner13 wrote:
I just don’t understand he great fall off between them two.
There isn't a great falloff between the two.
WHSrunner13 wrote:
My workouts reflect that I should have better fitness than what I do.
Such as?
WHSrunner13 wrote:
I think I should be around 4:25-4:30 however I just can’t get it
Woulda shoulda coulda.
Sounds like you need to do speed work at the end of tempos/longer interval sessions (see centrowitz recent workout for an example.) Doing intervals of 150-600 will really help you with your ability to run fast at mid distances, but your 800 PR seems promising (definitely see other posters about running an open 400), so try not to burn yourself out on speed (gradually increase the pace you expect from your speed development/endurance over the season) until you get closer to your conference/sectional meet. Best of luck!
break 10 min for 3200
Every runner isn’t good st every distance. Next you will wonder why you can’t run 9:20 for 3200 or 10.8 for the 100. Your peak is obviously 400-800, not 800-1600. There are HS runners who only run 55 but go 1:59 and 4:15. The also run 9:10. You are more likely a 51-1:59-4:30-10:00 guy. So you should be refocusing in the 400 and 800.