High School Training/Racing Thread 4/30-5/6

My week:

M: 6 miles easy

T: Primer workout: 15min WU, 1x800 in 2:42, 1x400 in 69, 5x200 in 34, 34, 33, 33, 31, 15min CD

W: 5.5 miles easy

Th: Off

F: Pre-race: 4 mi easy w/ 5 strides

Sa: 2 mi WU, Race, 1.5 mi CD

Su: 30 min easy

For the race on Saturday, was like a 8.5-9/10 effort in the mile for 4:47 (supposedly, I'm suspicious of the clock based on the pictures taken from the side of the track). I knew I was racing this coming Tuesday so I did what I needed to do, led for three laps, and was passed at the very end but held on for position (I didn't realize how close these guys were and I don't have a great kick so I'm a little miffed about not beating them.) Went out in 69, forced the pace down with a 74 second lap, then closed it out from there. I think with an all out effort I would've gone for a 70 second second lap and tried to drop the field there, but whatever.

Big race this Tuesday, last of the season, the speed is there, looking forward to the 3200. I'll try to get out fast and maybe lead (the main field of the race is clustered around my goal time) and see what happens from there.

Decent week again, most miles in a while because there was only 1 meet.

Mon - 1.5 WU 3x(4x400) @ 75.5 w/ 1 min rest and 4 min set rest 3 mi CD

Tues - 1 mi easy 1 mi stride straights 1 mi easy (on track for all)

Wed - 1.5 WU 3200 @ 11:25, 4x400 15 min later at 57 high

Thurs - 6.5, somehow averaged 6:40 with last 2 mi around 11:45

Fri - 5 mi

Sat - 8 mi with 6 50 - 100 ft (height) hills out and back, so 10 hills

Total: about 35 miles

Decent week, first time I have tried > 70% in 3200, got through 3 laps and gave up mentally, definitely not my race, but I thought it might help my mile with “overdistance” for districts in 2 weeks. Also, my Thursday run was weird, I split a 3200 almost the same as my race, which has happened in XC before with an 18:00 3 mi on a run w/ 17:40s 5k PR. Just something strange I guess. I’m hoping to go around 4:50 - 4:55 in two weeks.

if the field is around your goal time then why would you try to lead? Tuck in and let them pull you, then bring it home on the last couple of laps.

Will post my training/races in a bit.

why would you do that wrote:

if the field is around your goal time then why would you try to lead? Tuck in and let them pull you, then bring it home on the last couple of laps.

This. I am normally one who likes to take it out and lead races. However, this is great advice and a good way to race (I'm starting to do it more often). Never exert more energy than you have to. My advice would be to tuck in right behind the top 2 guys then hang there and let them do the work. Start moving ups with about 500 to go an then accelerate until 200 to go then the last 200 should be all you have

How did the race go? (If you have raced yet)

DistanceRunner68 wrote:

How did the race go? (If you have raced yet)

10:13, and I'm happy with it. Through the mile in 4:55, following the leaders, then lost contact and struggled a bit. Only my second fast race (maybe could've broken 10:10 with better pacing) but I'm still content with this. Also excited to get into summer training for XC (which is probably my best running event). I like to set big goals, so sub-16 at RWB? I'll see.

I should be at WPIALs (although probably not running because of state rules) so I'll be watching out for you.

kid from PA wrote:

DistanceRunner68 wrote:

How did the race go? (If you have raced yet)

10:13, and I'm happy with it. Through the mile in 4:55, following the leaders, then lost contact and struggled a bit. Only my second fast race (maybe could've broken 10:10 with better pacing) but I'm still content with this. Also excited to get into summer training for XC (which is probably my best running event). I like to set big goals, so sub-16 at RWB? I'll see.

I should be at WPIALs (although probably not running because of state rules) so I'll be watching out for you.

Congrats man! PR I presume?! It's the best feeling being able to end a season with a great race. What are you doing for active rest? (If your don't have a set "program" I'd be happy to help you out with one. I feel you, I love XC, nothing like it. Just rest up and let yourself fully recover so you can go chase those goals for XC. I set big goals too, and with that in mind, I am a firm believer that you can achieve anything you out your mind to as long as your train hard enough AND smart enough (recover). Will see you in XC and probably around NP at some point in the summer!

turns out my season wasn't over. 2 more races last week:

monday:

1600 in 5:02

800 in 2:19

800 in 2:20

tuesday easy run

wednesday easy 15 minutes and hooped with the boys. charlie horse in calf, hurt real bad

thursday:

1 mile in 4:59:71. coach said #1 in the team in that race would go to regionals, i was 2nd which was good because I expected to be fourth. only 1 second behind the guy who made it to regionals

friday: off

saturday: off

sunday: off

took 3 days off, putting in some easy miles now to prepare for xc. If three days wasn't enough and i'm banged up, I'll take a week off sometime. Just easy running for the rest of may now, might do a couple light tempos and some strides. XC practice starts in june, and we'll put some more workouts in then.

Now track is *actually* over