Alright, this is where is gets serious, less than a month left in the season for most if not all of us (I don't know if we have any CIF guys here or something like that). I'll put my stuff up shortly.
Might as well put it up now.
M: 40min easy
T: Workout (described below). Was kind of cold, so a little slow, but felt good.
W: 42 min easy
Th: 30 min easy
F: 2 mi WU, 3200 race in 10:20 (discussed in last week's thread), 3 mi CD
Sa: 40 min easy
Su: 11.5 mi @ 6:50 pace (a little easier than usual, felt bad at the end b/c of what I ate)
Workout:
2 mi WU
1200 in 4:04
2 min jog rest
800 in 2:38
2 min jog rest
6x200 w/ 1 min jog rest (36, 36, 35, 35, 34, 34)
2 mi CD
I'm fine with this week, looking forward to racing on Friday. A little over 45 miles total. Hopefully will be low 10:0x, still going to try to break 10 in my last meet or two of the year.
Goodish week
Mon - 1.5 w/up & 3 c/d with 5x(300,200) @ 49.5, 33, 48.5, 34, 47.5, 34, 51.5, 34, 55, 29 20 mph winds, fell off pace last 2 sets
Tues - 4.5 mi
Wed - 800 @ 2:15 (2 sec PR) and 4x400 @ 3:49 & 57 (1 sec PR)
Thurs - 9 mi @ 7:00, best run of my life, felt really really good
Fri - 5 laps easy, 4 laps striding (6:40 mile ) straights, 5 laps easy
Sat - 4x1600 @ 4:59 (Finally broke 5! Good confidence boost after a 5:11 a few weeks ago) and 4x800 @ 2:17, didn’t go all our second lap and may have been able to PR if I did
Kinda weird I PRd on Sat for the 1600, guys on my team who ran 4:59 in good weather ran 5:06/09 and I ran 5:11 in good weather, but there were 20 mph winds again for the race, so it was strange. Splits - 71, 75, 74, 77 plus change. Also finally hit 30+ miles again, so that’s good (only 31 though).
Kid from PA - looks like a nice week, from your other weeks, I’m sure you’ll be under 10 by a lot once you get a good race pace wise!
Forgot to add workout rests - 2 min between and 5 minutes after each set of 2. Also, previously I had been an 800 Runner, but I think I might consider the 1600 with the new PR.
monday - 45 minutes easy. intended 60 but calf acted up real bad. had to walk it in.
tuesday- off, need to stay healthy
wednesday- 20 minutes easy, staying cautius
thursday- 35 minutes easy, strides
friday- mile race in 4:59, 10 second PR
saturday - off
sunday - 60 minutes and strides
struggling to stay healthy but I only have 1-2 more races left (assuming I don't go to regionals, i'm the 8th miler on our team so probably not)
very happy with breaking 5 but with such low volume and no workouts this week it's unlikely I do much better for the rest of the season (as the PR was likely a result of being super rested). Struggling to stay motivated now that I've achieved that goal, but still looking forward to attempting a sub -2:15 if possible and perhaps a sub 60 400, although the latter is unlikely (maybe a 62?)
not suprised that i'm having some burnout. I'm not motivated now but i'm sure with a week off after the season i'll be ready to go and i'm excited for cross country.
It seems Kentucky's season ends earlier than most? Of course i'm not going to regionals or state, but my season is over within a couple of weeks from now.
NWARunner wrote:
Sat - 4x1600 @ 4:59 (Finally broke 5! Good confidence boost after a 5:11 a few weeks ago) and 4x800 @ 2:17, didn’t go all our second lap and may have been able to PR if I did
heyyyyyyy we've had similar seasons seems like. Nice job on that!
Hey man, sounds like a good week for you too, we both dropped a lot of time, haha. I get done the 2nd week of May so you’re not too early! Anyways, congrats on the PR!
S - Rest
M - 1600m in-n-out straights sprinted at 12-13 and curves jogged at 25
T- 3 Miles Easy
W - Ice Baths
T - Race Day! 800 in 2:02.60, had a bad race in the biggest one of my track career so far but it’s ehatever
F - 3 Miles Easy
S - Rest
NWA and EpicTCK - you both look like you are having solid seasons! Keep up the work and even faster times will follow
Kid from PA - As we talked about in the last thread, it was a weird race and a really rough race to start off your outdoor career with as far as how the others decide to take it out and so forth. You have the ability and have done the training, just stay the course and trust in your training and you will bounce right back
As for my week, it went like this:
Monday:
1 mile easy
3 sets of: (1200 at tempo, 400 jog, 2x200 w/ 200 jogs)
Finish easy to 8 miles
Tuesday: 8 miles easy
Wednesday: meet, just the 3200
Ran a relaxed 9:52 for the W
Thursday: 4 miles easy pre meet
Friday: 1600 & 3200 double at big invite
1600 - had the wrong time entered in (5 slower than my pr) and missed the fast heat by a spot. So just ran a relaxed 4:36 for the heat win.
3200 - just stayed behind the leaders and made a move a little too early and got caught with 50 to go for a 9:31 and 2nd place.
It was like 35°F when we ran with a little wind so the times could have been faster, plus we were all running pretty tactically, definitely wasn't all out (in the middle parts of the race)
Saturday: 12 miles at 7:40. Super slow so I could make sure I recovered. (This was 10 hours after racing th 3200 and I only had 6 hours of sleep)
Sunday - off. Hadn't taken off a day in a. While and with another race in Tuesday I figured I could just relax and recover before the hard part of the season
WHSrunner13 wrote:
S - Rest
M - 1600m in-n-out straights sprinted at 12-13 and curves jogged at 25
T- 3 Miles Easy
W - Ice Baths
T - Race Day! 800 in 2:02.60, had a bad race in the biggest one of my track career so far but it’s ehatever
F - 3 Miles Easy
S - Rest
Don't worry about it too much man, I somehow missed your post when I went to post mine...
Joke of a race. Thunderstorm ~20 mins before start causing 60-90 minute long delay, hadn't eaten in eight hours, was told during the second warmup 5 minutes in they were mixing the boys and girls races and we were on the line in 8 minutes. Ran 10:40, it just sucked, my first real bad race. Everyone else ran 10-20 seconds slower too though, so I didn't get blown out. We also had 40 boys on the line in one spot so it was physical getting out, and it was storming and so windy my number blew off. My season is ending shortly, and I haven't been happy with it so far. Still shooting to break 10:10 in a decent race.
Anyways, comments!
NWARunner - Congrats on breaking 5, solid week. How much longer is your season?
epicTCK - Also congrats on breaking 5! I know you've been working hard for this. Don't look at this like the end of your season, or that the rest of it is a chore, find a new goal and get back to enjoying running and racing.
WHSrunner13 - I understand you on the bad race thing, that sucks. Try to bounce back.
DistanceRunner68 - I know we already talked, but good racing, congrats on 2nd, and keep working hard, WPIALs are very close!
Thanks kid from PA, my districts meet is May 18/19 and im too far back for state so i know it ends there.
10:47^**** but anyways great race! I know you can break 10 soon. I was supposed to race this weekend at Penn with my team but one of our guys got injured so we couldn’t run. I’ll post my weekly training after this
Thanksforyouropinion! wrote:
10:47^**** but anyways great race! I know you can break 10 soon. I was supposed to race this weekend at Penn with my team but one of our guys got injured so we couldn’t run. I’ll post my weekly training after this
Would love to figure out which teammate of yours this is Kid from PA. Whoever it is, is a
either an @ss or you have pretty tight team that likes to mess with each other.
As for the race, dust yourself off and relax a bit. Haven't gotten to talk to you a ton in person, so it's hard to gauge personality sometimes, but you obviously seem very dedicated to your running take pride in how you preform, I am the same way. Having said this, I know from my experience that when I/you don't preform to our standard/expectation, we trend to get down on ourselves and that manifest into doubt. Doubt is then what causes a "preformance rut" so to speak. What I'm trying to say is, take 22
4-48 hours to reflecf/learn from your race, then completely forget about it, good or bad race. Relax and enjoy the season rather than stress about an outcome or two and doubt. Especially as a Freshman. This will help "reset" yourself after a bad race and bounce back for the next. Run with confiedence and run RELAXED. Best of luck man!
NOTE: This is just me assuming you may be getting down on yourself based on my preception of how you look at your running (dedication). I could be completely wrong, in which case sorry for the long and useless post lol. but in the case in which I am remotely right, the advice in the post will help.
DistanceRunner68 wrote:
Thanksforyouropinion! wrote:
10:47^**** but anyways great race! I know you can break 10 soon. I was supposed to race this weekend at Penn with my team but one of our guys got injured so we couldn’t run. I’ll post my weekly training after this
Would love to figure out which teammate of yours this is Kid from PA. Whoever it is, is a
either an @ss or you have pretty tight team that likes to mess with each other.
As for the race, dust yourself off and relax a bit. Haven't gotten to talk to you a ton in person, so it's hard to gauge personality sometimes, but you obviously seem very dedicated to your running take pride in how you preform, I am the same way. Having said this, I know from my experience that when I/you don't preform to our standard/expectation, we trend to get down on ourselves and that manifest into doubt. Doubt is then what causes a "preformance rut" so to speak. What I'm trying to say is, take 22
4-48 hours to reflecf/learn from your race, then completely forget about it, good or bad race. Relax and enjoy the season rather than stress about an outcome or two and doubt. Especially as a Freshman. This will help "reset" yourself after a bad race and bounce back for the next. Run with confiedence and run RELAXED. Best of luck man!
NOTE: This is just me assuming you may be getting down on yourself based on my preception of how you look at your running (dedication). I could be completely wrong, in which case sorry for the long and useless post lol. but in the case in which I am remotely right, the advice in the post will help.
Who knows. I'm kind of disappointed with the season, and I recently learned I probably won't get to run at wpials because of a piaa rule limiting the number of athletes from a school. I'll get like one more shot to break 10:10 (and only my third race ever) so I'll try to get out aggressive and hang on. My main issue is letting up too much late and bleeding time on laps 5-7, so I'll try to address that.
I'm definitely looking forward to the summer as well, and I'm excited for XC (where I think I'll run better) especially after my first real summer base.