Michigan workout

well,, wrote:

ninetonite wrote:

Sounds like a tough workout but I’m not sure what energy system this workout is trying to target? Not really a tempo workout and not realy a speed workout and not really a race.

You train to race faster, not to "improve energy systems".

And if you train like an idiot, you don't improve energy systems and therefore don't race faster.

The problem with doing "big time" workouts during a competitive HS season is that most teams are already racing once a week anyway and that is likely to be the big effort for the week.

From the looks of it, the Michigan wasn't too hard of an effort (based on the ability to drop a 61 on the last 400). So, good, you didn't run it too hard.

As far as the cut down 800s go, same thing. It looks like you accomplished what you wanted to do in the workout. In both cases, you got over 4 miles of quality running. If those workouts weren't too hard, then they should support your racing goals just fine.

Depending on the course, I'd say you're 16:30-16:40.

CoachB wrote:

The problem with doing "big time" workouts during a competitive HS season is that most teams are already racing once a week anyway and that is likely to be the big effort for the week.

From the looks of it, the Michigan wasn't too hard of an effort (based on the ability to drop a 61 on the last 400). So, good, you didn't run it too hard.

As far as the cut down 800s go, same thing. It looks like you accomplished what you wanted to do in the workout. In both cases, you got over 4 miles of quality running. If those workouts weren't too hard, then they should support your racing goals just fine.

Depending on the course, I'd say you're 16:30-16:40.

He probably went anaerobic. Most decent runners can gut out a fast 400 at the end of any hard or hardish workout.

I ran this workout last year and went 5:30/6:20 4:00/6:15 2:38/6:10 63. I never raced to me potential because of bad race tactics and being mentally week in most of my races but I still ended up going 17:15, my coach said I was in 16:30-16:45 based off of workouts, so if you can put a good race together you will probably be around 16:30

Jaygrainger9 wrote:

I ran this workout last year and went 5:30/6:20 4:00/6:15 2:38/6:10 63. I never raced to me potential because of bad race tactics and being mentally week in most of my races but I still ended up going 17:15, my coach said I was in 16:30-16:45 based off of workouts, so if you can put a good race together you will probably be around 16:30

*5:20 the 1600 rep

Jaygrainger9 wrote:

I ran this workout last year and went 5:30/6:20 4:00/6:15 2:38/6:10 63. I never raced to me potential because of bad race tactics and being mentally week in most of my races but I still ended up going 17:15, my coach said I was in 16:30-16:45 based off of workouts, so if you can put a good race together you will probably be around 16:30

bro- I don’t think 16:30 is too far off for this runner (I’d guess 16:20), but your estimation makes no sense.

You claim to have been in 16:30-16:45 shape,

and then give basically the same estimate, but comparing your reps:

5:08 v 5:20 (12s/mi)

3:50 v 4:00 (13s/mi)

2:31 v 2:38 (14s/mi)

61 v 63 (8s/mi)

seems like if you were really in that shape then one would predict OP to be @ ~ 16:00 shape. Maybe you actually were in the shape that you raced at...

Does this workout count if you do it in another state? My teammates and I have been debating whether we are really doing the "Michigan" or whether we are doing the "Illinois".

reality czech wrote:

Jaygrainger9 wrote:

I ran this workout last year and went 5:30/6:20 4:00/6:15 2:38/6:10 63. I never raced to me potential because of bad race tactics and being mentally week in most of my races but I still ended up going 17:15, my coach said I was in 16:30-16:45 based off of workouts, so if you can put a good race together you will probably be around 16:30

bro- I don’t think 16:30 is too far off for this runner (I’d guess 16:20), but your estimation makes no sense.

You claim to have been in 16:30-16:45 shape,

and then give basically the same estimate, but comparing your reps:

5:08 v 5:20 (12s/mi)

3:50 v 4:00 (13s/mi)

2:31 v 2:38 (14s/mi)

61 v 63 (8s/mi)

seems like if you were really in that shape then one would predict OP to be @ ~ 16:00 shape. Maybe you actually were in the shape that you raced at...

Workout hero. Likely overtrained/fatigued come race time.

every prediction on this thread is insane- 10:30/17:30

well,, wrote:

ninetonite wrote:

Sounds like a tough workout but I’m not sure what energy system this workout is trying to target? Not really a tempo workout and not realy a speed workout and not really a race.

You train to race faster, not to "improve energy systems".

...what?

Well, in track I ran the same thing in pouring rain except slightly different times:

1600: 5:22

1200: 3:59

800: 2:30

400 (I have 61 400 speed): 66

Tempos: 5:50; 5:52; 5:54

I ran 10:26 for 2 mile. Im running high 16s, low 17s rn. Extrpolating that you are about 10sec per mile faster than me, Im guessing 10 flat and 16:30 5k.

Cheers