It's now the end of March, so everyone should have some races under their belts.. let us know how it's gone so far!
Also, don't forget PRs, Goals, and Grade!
Last Week's Thread:
It's now the end of March, so everyone should have some races under their belts.. let us know how it's gone so far!
Also, don't forget PRs, Goals, and Grade!
Last Week's Thread:
PRs: 2:09 800, 4:42 1600, 10:43 3200, 17:17 5k
Goals: sub 2/4:30/10:00
Grade: Senior/17 yrs old
M- AM 2 mi easy @ 9:00
PM 12.5 mi LR over rolling hills @ 7:10 + 4 strides
T- AM 2 mi easy @ 9:00
PM 8 mi comfort zone @ 8:10 + 4 strides
W- AM 2 mi easy @ 9:00
PM CV workout
Th- AM 2 mi easy @ 9:00
PM 5 mi easy @ 8:30 + 4 strides
F- AM 2 mi easy @ 9:00
PM 3200 and 4x400
S- AM 2 mi easy @ 9:00
PM 7 mi easy @ 8:30
Su- AM 2 mi easy @ 9:00
PM 7 mi easy @ 8:30
Total: 72 mi
CV workout: 800m Tempo + 5xK @ CV + 4x200 hard all with 2:15 - 2:30 rest (extra because our race was a day earlier than usual). I hit 3:05-3:41-3:38-3:36-3:41-3:39-33-33-31-30. Didn't feel very good, but got through it feeling okay by the end.
3200- Ran 10:52 in 5:17-5:35 splits. Just didn't feel good at all, barely ate anything all day and had an intense week (hit 40 miles in 3 days with a hard LR and a workout).
400- Split 57, much better than last week's 60 flat.
A tough week, but as long as I don't hammer the LR anymore, I should be in way better race shape. Still think I can break 10, just had a bad day. This next week is spring break, so no races, but I will get a nice week off training in.
Hope everyone else's week went well!
First race this week...
Sunday: 6 @ 7:45
Monday: 8 miles @ 8ish including 6*200 @ 35 for pre-race preparation
Tuesday: Race Day! Duel meet where I ran a 4*800 leg of 2:12, PR!
3200 in 10:12, ran pretty much solo and uneven splits, so I'm hopeful for breaking 10 next race.
6 miles total
Wednesday (mistake): 8 miles in 6:50, probably too fast for the day after the race, I paid for it the next day
Thursday: 3 broken 800s, 5 minutes rest between sets and 1 minute rest between reps. 600-1:41 (800 pace), 200-32; 500-1:28 (very windy on last 200, closed in 40ish for last 200) 300- 51; 400-70, 400-70.
Really hard on me, ruined me for the next couple of days, only starting to feel better today... probably went too hard on first rep, was on 800 pace for first 400 of the 600, fell apart later in the workout.
4.5 miles total
Friday: 8 @ 8:10ish
Saturday: off because coach told me to.
Total: 40.5, very low for me, speed workout, race day, and off day really killed it, especially with no long-run, (ran it last Saturday and one today) should be back up near 60 this coming week.
Goals: 4:40/9:59/11th grade
NWARunner wrote:
It's now the end of March, so everyone should have some races under their belts.. let us know how it's gone so far!
Also, don't forget PRs, Goals, and Grade!
Last Week's Thread:
https://www.letsrun.com/forum/flat_read.php?thread=9308218
I like this idea, maybe I should post...
Hey I’m a freshman with 360 miles ran over the winter. These are my prs:
1600: 5:10 on an indoor track with no clue how to pace and I lost track of laps and thought we still had one left so never kicked
400: 58
800: 2:18 first time racing it so I thought It was a pretty good race didn’t pace great
With better pacing I think I could break 5 right now
Goals
4:50 mile
2:09 800
10:25 2 mile
I think i can for sure run sub 4:55 and sub 2:12 but we will see where the season goes
I tallied a 36 mile week but here were my workouts:
3.25 miles at 6:20 pace could have gone for probably another mile
5x hill Bursts of about 1:00 through rolling hills and a 200 recovery before starting the next one
8 mile easier long run than normal (I normally go 9) at 7:45 pace and didn’t feel hard I could have run faster
PRs: 2:24 800m, 5:08 1600m, 10:52 3200m
Goals: Not having a stress fracture
Grade: 11
So I ruined my season getting a tibial stress fracture after running too hard for too long a period of time a little 6 weeks ago. Raced and PRed before that happened though so at least I got something out of it. I'm now towards the end of my recovery, looking to get back to normal training hopefully within 4 or so weeks.
Monday: 65 elliptical: 5 w/u + 10 x (4 minutes resistance, 1 minute high cadence, 1 minute recover)
Tuesday: 70 bike: 10 w/u + 20 tempo + 10 x (1 minute high cadence, 1 minute resistance, 1 minute recover) + 10 c/d
Wednesday: 30 elliptical: 5 w/u + 8 of the short intervals like on the bike yesterday; 30 pool running: 5 running/treading in place + some intervals + 5 running/treading
Thursday: 30 minutes elliptical easy, sore
Friday: First run in 5 weeks(!) 400m on grass + 65 elliptical similar to Monday
Saturday: 60 bike: Weird ladder workout-1 minute cadence, 5 minutes resistance; 2 minutes cadence, 4 resistance, so on and then the same backwards once I hit 5 cadence, 1 resistance
Sunday: 4 laps of jog straights, walk curves; 100 minutes elliptical long run
I don't think I am going to rush anything. I accept I won't be able to really get anything more out of this season, so I'm just looking to completely heal so that I can get a super good base in for xc and not get injured in that.
PRs: 1600- 5:10, 3200- 11:05, 5kXC- 18:50
Grade: 9th
Goal: 4:22 by 2022
M- 5 easy
T- 6 easy
W- 1600 race 5:10 (82,77,76,76); 800 race 2:27 (70,77)
Th- 2 easy
F- 4 easy
S- 6 moderate, hills
Su- 6 fartlek
Total: 33 mi
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