Finishing up the season, good luck to all!
Finishing up the season, good luck to all!
A decent week
Mon - 3x(4x300) cut downs avg @ 53-52-51-50 w/ 75 sec rest and 4:00 set rest
Tues - 6 easy
Wed - 1600 in 5:01 - first hot track meet and mostly solo
Thurs - 1 mi easy 1 mi stride straights 1 mi easy on track
Fri - 2 mi in am, 2 1 mi w/ups as alternate for DMR and never raced, they hit 11:08 though
Sat - Off
Sun - Off
A teammate ran 4:55 to PR by 5 seconds on sat and I’ve been beating him in workouts and races so I think I might be in that shape too, so we’ll see how my next meet (Wednesday) goes.
Monday: 3x800 cruise in 2:45 2:50 2:50
3x 400 at mile pace 73 73 71
2x 800 cruise 2:50 2:45
tuesday normal run 45 minutes
wednesday the hardest biggest workout of the year
6x400 mile pace 72 74 73 73 72 72
long break
400 in 66
5 minute break
44 in 64
5 minute break
400 in 64
then BIG OOF and collapsing to the track
thursday easy run
friday 10 minutes jogging (legs fealt super flat on thursday during strides)
some strides and dynamics
saturday 3200 race in 10:50
annnnd I thinnk my season is over, doubt i am going to regionals, might go to a race this thursday. Going to take a week off and getting hype for xc!
season summary:
before season PRs:
400: 67
800: 2:33
mile: 5:21
3200: 12:00
after season:
400: 64 (end of a workout)
800: 2:19 (time trial, likely in 2:15 or better shape)
mile: 4:59
3200: 10:50
pretty successful season, I think!
epicTCK wrote:
season summary:
before season PRs:
400: 67
800: 2:33
mile: 5:21
3200: 12:00
after season:
400: 64 (end of a workout)
800: 2:19 (time trial, likely in 2:15 or better shape)
mile: 4:59
3200: 10:50
pretty successful season, I think!
Great season guys! Tons of improvement!
As for my week, it went like this:
Monday: 7 miles @7:05
Tuesday: Tri-meet (ran as a workout since it was pouring and cold)
1600 -4:29
800 - 2:10 (group of guys took us out at 27for200)
4x400 - 59
Wednesday- 6 miles @ 7:10
Thursday: workout
1 mile easy
2 sets of:
2x200 @31-32 (200 jog in between)
800 then 800 jog (Supposed to hit 2:16s but I hit 2:15 then 2:13)
300 @46 then 900 jog
Finish easy to 8 miles
Friday: 6 miles easy
Saturday: workout
mile easy
3 sets of :
1 mile tempo, 200 jog
2x200 w/ 200 jog for the first, 400 after the second. First @33 then the Second @31
Finish easy to 8 miles
Sunday: 12 miles easy @7:15
Good week, starting the fast workouts now... should get into some good shape for Wpials then hopefully states
1600 in 4:42 on Thursday. A good chunk out of my PR of 4:50 but I expected that. Racing an 800 Wednesday and will try to qualify for regionals on Saturday at a big invitational (for the 1600). Qualifying is 4:36.5. Regionals is a great place to get dragged to a fast time.
Congrats on the PR and good luck on Saturday man!