Train Me

Finally just clicked on this thread. Not sure what made me finally do so. This is absolutely awesome, and one of those things here that brings back the faith in LRC.

Thank you for all your updates and all the details. I might even be inspired to get back into training, it has been way too long.

Thank You SlowAFRunnrMom!

Thanks!!

Day 3:

14 yo-6:19

16 yo-6:22

17 yo-5:26.00 ( a very slight PR)

the two younger teenagers were pretty upset they didn't PR or even come close to their PRs. I tried to assure them it was because they are running miles with no speedwork and to trust the process but even I'm nervous about it. Lol

SlowAFRunnrMom wrote:

Thanks!!

Day 3:

14 yo-6:19

16 yo-6:22

17 yo-5:26.00 ( a very slight PR)

the two younger teenagers were pretty upset they didn't PR or even come close to their PRs. I tried to assure them it was because they are running miles with no speedwork and to trust the process but even I'm nervous about it. Lol

So a week off due to injury scare, then runs a PR? Sounds like they were overtraining at least a bit.

YMMV wrote:

SlowAFRunnrMom wrote:

Thanks!!

Day 3:

14 yo-6:19

16 yo-6:22

17 yo-5:26.00 ( a very slight PR)

the two younger teenagers were pretty upset they didn't PR or even come close to their PRs. I tried to assure them it was because they are running miles with no speedwork and to trust the process but even I'm nervous about it. Lol

So a week off due to injury scare, then runs a PR? Sounds like they were overtraining at least a bit.

I have suspected she was working too hard for a few weeks now. She's not had anyone faster to train with in years and there were at least 3 runners there with real work effort and fast times. She was coming home every other day saying she'd PRd in practice. I tried reminding her to take some days easy or recovery but she wouldn't hear it.

She sounds a bit hard-headed (like her mom?) and will likely overtrain and possibly get seriously injured in the future, which is how us hardheads have to learn...the hard way. I would suggest that you Socratically get her to think about the role of recovery more seriously. Make it clear that her PR was as much about the rest she got as it was about the hard work and workout PRs. It has to be balanced, at least 50/50, and 80/20 is even better for us overachievers. Here is a book which should help...mabe a LOT:

https://www.goodreads.com/book/show/20821042-80-20-running

https://www.letsrun.com/news/2014/11/book-review-8020-running-matt-fitzgerald/

Just to be clear this race WAS her compromising after the coach talked to her about learning when to back off. She agreed to skip the 3200m race. Lol

1600s

16 yo:6:22

14 yo:6:19

800s

18 yo: 2:30 (previous 2:32 indoor 2:35:outdoor)

16 yo: 2:50

14 yo: 2:53

SlowAFRunnrMom wrote:

1600s

16 yo:6:22

14 yo:6:19

800s

18 yo: 2:30 (previous 2:32 indoor 2:35:outdoor)

16 yo: 2:50

14 yo: 2:53

I actually think this PR 800 for her could have been faster if she had any ability to take off faster. She was in dead last again and cut off several times. I really dont know how she has the misfortune to always land lane 1 when she's the worst off the line. She would do much better to have an outside lane. I think I'll upload it so you can give your thoughts.

One of the colleges emailed her some times that she'd need to meet to even tryout for their team and holy moly but they're fast. I wonder if normal people are even capable of that speed or if it takes a rare unicorn.

Anyway, you wouldn't believe how sore she was after that 800. I've never seen her like that.

My heat in Cbus isn't as bad as yours but it's frustrating not being able to improve.

On my long runs it's hard getting under 8:30 pace sometimes.

SlowAFRunnrMom wrote:

https://youtu.be/Ide1mZQvNds

Jeezes that heat had way too many girls and they should be keeping lanes through the first curve, not alleys. In any case her start was horrible, she needs to go near all-out the first 30-40m in that situation and don't be afraid to use an elbow. She had a legit shot at 2:27 there (which matches her mile), but spent way too much time in lane 2 and passing most of the field.

UPDATED PRs:

17 yo:

10k-46:47

5k-21:28

3200-11:55

3000-11:23

1600-5:26.00 (77/81/85/83)

800-2:30.46 (73/77)

400-66?

15 yo:

2k steeple-9:27

10k-51:12

5k-23:58

3200:13:14 (93/96/95/99/101/108/106/97)

3000:12:52

1600-6:04

800-2:44?

400-69/70?

14 yo:

10k-58:??

5k-25:41

3200-13:45

3000-12:53

1600-6:03

1500-6:01

800-2:43

400-69/70?

10 yo:

10k-1:01:51

5k-26:17

2 mile-15:12?

2400- (time trial) 11:16

1600-6:34.32 (92/102/102/98)

1500-6:44

1500RW: 10:33

800-3:02

400-86

Me

10k-53:45

5k-25:16

2 mile-15:24?

1 mile-7:00

400-87

Updated the missing PRs

First official team practice is Monday.

YMMV wrote:

SlowAFRunnrMom wrote:

https://youtu.be/Ide1mZQvNds

Jeezes that heat had way too many girls and they should be keeping lanes through the first curve, not alleys. In any case her start was horrible, she needs to go near all-out the first 30-40m in that situation and don't be afraid to use an elbow. She had a legit shot at 2:27 there (which matches her mile), but spent way too much time in lane 2 and passing most of the field.

I made a fairly detailed critique of her start and either it didn't post or it got deleted. Odd.

Anyway, I'll try again.

I see two starting issues. The first is that she is barely jogging for the 1st 30 meters and allows the woman to her immediate outside to cut in front of her and then slow down. It's a race tactic. The runner in lane two speeded up to get to lane one, then slowed down to a more normal pace.

Your daughter should have speeded up to keep her on the outside and not been afraid to use her elbows to keep her from cutting in too close. She should practice her starts to get accustomed to going out harder in the first 30m or so.

Second, she isn't ready to go at the gun. Instead, she lifts her back foot and puts it right back down in the same spot AFTER the gun goes off. She also swings her back arm just a bit farther back after the gun.

She needs to practice her set position so she doesn't waste this quarter of a second getting ready to start after the gun has sounded. There are apps she can use that will help her to react faster at the first sound of the gun. They're called starter pistol or starting blocks or something like that. This is a very common problem. Most of the women make a similar mistake. It's not a big deal, but that quarter of a second would have put her in a better position to hold off the woman in lane two who cuts in front of her at the 30m point.

6:34-6:38 for a rising 4th or rising 5th grader is rock-solid.

First race back home was Saturday.

Results:

5 mile-

17 yo: 38:45.1

14 yo: 43:29.8

2 mile-

10 yo: 15:49

Me: 17:22

15 yo was at cheerleading

My time was crap. I haven't been running nearly as many miles this summer OR as many days. I haven't had carbs in 2 weeks and decided not to have any before the race (which I typically cheat for). I just didn't want to because I'm trying to get back to where I was before summer and I'm fairly close. Also, I haven't run in those 2 weeks. My legs were really tight or something and I had NO ENERGY. I guess I made a lot of bad choices if I had wanted to run well... Other Mom beat me-17:07. So yesterday I started back on my Run Every Day plan. lol.

Sunday- 5 miles @ 5 mph

New Plan:

Sunday- 10

Monday-6

Tuesday- lift + 4

Wednesday- intervals (3)

Thursday- lift + 4

Friday- 5

Saturday- either a race or 3 miles of intervals or tempo

=35 mpw (it might take me a few weeks to get back up to all of this)

Also 10 yo wants me to do her gymnastics core work with her every day so I'll probably do that as well.

Today the 10 yo told me she was really excited that she's going to be allowed to run in a few XC meets this year. She's been wanting to run since last year but I didn't really want her running with her sister in the middle school races and we have no elementary races in our area. Now that everyone else will be in high school I contacted the race directors for some of the xc meets we will be attending and asked for her to be able to run. A few of which have said they'd allow it.

The 17 yo had no leg pain at all for another couple of weeks after her 2 PR races. Then suddenly it mildly hurt again the next weekend after 2 days of 3 mile jogs. She was just trying to start the process of slowly getting her mileage back to where it was. (35 mpw) So she stopped for 3 days until actual XC practice started with the team and it hasn't hurt again since. She said this time it wasn't nearly as bad, it felt like tightness in her thigh. Which worries me because I've also read enough of these forums to notice that others described that sort of feeling before discovering a stress fracture. I know they told me she didn't have one but I'm still worried about it. No pain since then and she did 15.5 miles since Tuesday.

First day of XC practice they did a 1 mile time trial:

17 yo: 5:48

15 yo: 6:17

14 yo: 6:20

AJ- 6:22

AR- 6:48

FY-6:50 (an 8th grader)

- everyone else on the team was over 7 mins and the slowest was 8:17

Even though most of the girls said they were running over the summer it doesn't really appear that way. I'm actually worried if we'll have a solid 7 this year! Coming into the season we expected 17 girls and we're already down to 12.

The 17 yo showed me her goal sheet for this xc season:

To win state... gonna be hard without a solid team.

To set a new PR in XC. Her previous all time xc pr was 12:25.

To individually win district this year (she should have won it last year but it was one of those races the anemia got her)

To make top 3 at regionals and top 10 at state. I know she'd like to win regional and make top 3 at state but last year's state champion comes out of our region.

15 yo:

To make the varsity team this year and not be alternate

Break 13

14 yo:

Make the varsity team and meet her coaches' twin brother. (the twin is always at state)

10 yo:

Have fun and maybe get a few medals.

Me: never be beat by Other Mom again

Break 15

Sorry so long. Gonna keep up with these and see how many goals are accomplished.

I have a free running book if interested:)

The team did a 3-ish mile run for time today.

1. 17 yo: 19:26

2. AJ-21:26

3. 15 yo: 21:50

4. 14 yo: 21:53

5. KG-22:26

6. AR-22:34

7. JP-22:59

8. NU-23:07

9. KR-23:27

10. KG-23:36

11. AR-26:47

RQ-19:48 (this girl only ran 2.5)

I just noticed we have 2 sets of girls that have the same initials but I'll know which one is which because I know which ones are always ahead of the other ones. So, essentially they are 1st, 3rd, 4th on the team rn now... and were 1,2,3 last week. Already that senior is getting back in shape and passed them. I'm pretty sure 5 and 6 will catch one or both of them by November but I guess I'll just have to watch and see how it goes. Hopefully they just hang onto those varsity spots.

We ran a 5k today which turned out to be 3.39 miles. Apparently people in our area have real trouble measuring courses.

Me-29:59 (5k time according to watch 27:20)

15 yo-24:52 (22:36)

14 yo-27:01 (24:38)

10 yo-28:17 (25:47)

The rest of them we used a race predictor to get a best guess of 5k time since they didn't start their watches. It essentially would have been a PR for everyone except me.

Next week starts the xc season and I cannot wait! The first race is a 3 mile relay (1.5 miles per runner). My little is going to run with an 8th grader from our school. The girls will have 6 races and then district, regional, state. (Fingers crossed)