High School Racing/Training Thread 4/8 - 4/14

Grade: Senior/17

PRs: 55r, 2:09, 4:35, 10:43, 17:17

Goals: 1:59/4:29/9:59/State

I doubled about 2.5 mi every morning at about 9 min pace.

M- 10.9 mi LR @ 8:25 + strides

T- 4.9 mi easy @ 8:10 + strides

W- 1600/3200/4x400 triple

Th- 8.5 mi easy @ 8:45

F- 5.2 mi easy @ 8:15 + strides

S- 1600 race

Su - 5.8 mi easy @ 8:20

Total- 70 mi

Wednesday's dual meet- The other team's top guys didn't want an all out race and we actually agreed to take it out easy and we did. Splits were 78-76-73-63 for a sit and kick race in 4:51 that I won (first time I've ever won a race in my life). The 3200 was slow in a time of 10:52, but I closed with a 61 sec last lap to outkick people over 100m ahead of me. 4x400 I only split a 59.9 but the first 200 was in 25, so still quick, just had nothing left from the sit and kick races. (Also, it was very cold and windy)

Saturday's Invite- Pretty good race, went in ranked 14th and finished 7th with a time of 4:35.9 (a 6 second PR) with splits of 70-69-69-66. Good race, but I was a bit scared of the rail on this track, so I was a little slow tactically at some parts.

I want to break 10 for the 3200 but I don't know when I'd be able to do it because the last two invites I can't run it, which leaves districts and league meets, so we'll see, but I think I can definitely reach my other goals.

Hope everyone else's week went well!

Sunday: 13 miles 7:20 pace

Monday: 8 miles easy 7:30 pace

Tuesday: 10*400 in 70 avg. with 2 minutes rest. High wind. 2 miles warm-up and cool down

Wednesday: 6 miles easy

Thursday: 2 miles warm-up and 3 miles cool-down. 3 sets of progressive 200s, 34-32-30 with plenty of rest. (basically as much as you want.)

Friday: 3 mile pre-race with strides

Saturday: 1600m: Huge PR 4:39.4!!! This was the goal I didn't think I was going to get this track season, but I got it anyways... I'll take it! Splits 67-71-71-70. Had to double an open 800m later: PR 2:12.6, kinda worries me because it looks like I'm already running into my basic speed, but oh well... thought I ran it rather well 65-67. 4 miles of random warming up and cooling-down throughout the day.

PRs: 61/2:12/4:39/9:30 3k

Goals: 2:09/4:40 (check!)/9:59 3200

11th grade

Mileage: 48.75... pretty low, but I'm trying to get it back up.

Awesome PRs, man, Looks like the training is working! I bet you're ready to get real close to that sub 10 now!

NWARunner wrote:

Awesome PRs, man, Looks like the training is working! I bet you're ready to get real close to that sub 10 now!

Thanks! Awesome PR to you too, I definitely think sub-10 is coming down now this season, just need to get in the right race... unfortunately that appears to be in 2 weeks when we have our next invitational, but I think I can wait. Good luck to you too! I would not be surprised if you broke 10 too!

How’s it going NWA?

I ran a 5:18 indoors 3 1/2 weeks ago

Raced a mile last week and 5:01 with uneven splits! Really proud it’s still early in season for me so I think sub 4:50 is where I’m going , sorry I just saw this or I would have posted earlier

Agreed - Thanks! And that gives you two weeks of solid training to get ready!

Dream big - That's really awesome, man! Make sure you just get out relaxed in the race and push harder every lap! And don't worry about when you post, haha

Thanks ! I have a race tomorrow, 2 mile, though I don’t know what to go for maybe like 10:45

Dream Big - I would try and hit the first mile at 5:30 and see how you feel from there. Good luck!

PRs: 1600- 5:05, 3200- 11:05, 5kXC- 18:50

Grade: 9th

Goal: 4:22 by 2022

M- hard tempo

T- 6 easy

W- 0

Th- 1600 race 5:05 (73,78,82,74);

F- 4 easy

S- 3200 of mixed intervals at mile pace and 3200 pace

Su- 45 minutes of soccer

Total: 25 mi

Low volume week because I was spent, but decent quality. I knocked a few more seconds off my 1600 time. I've PRd every race this season, but never by a lot. Hoping for a breakthrough one of these days.

HS1- you probably would need a long run (try 60 mins every saturday and just work from there)

Best of luck as the season starts to wind down, everyone!

winnr1 wrote:

HS1- you probably would need a long run (try 60 mins every saturday and just work from there)

Best of luck as the season starts to wind down, everyone!

Thanks winnr1. That was on the schedule for Sunday, but I was just too tired this week. Most weeks I do get one in. Hoping this week is better.

Good luck to you, too!

Don’t see a thread for this week yet but just want to say, thanks for the advice NWA!

Ran a 5:28 first mile, and felt pretty strong

Whole second mile I ran alone otherwise I could have pushed a little harder, but ran a 5:22

So I got a 10:50 first 2 mile!

Thanks a ton!

Dream Big - Congrats! That's basically the best possible way to have raced the 3200! And I usually post the Sunday at the end of the week so people can share their whole week with everyone.

Grade: 9

Pr's: 5:00.00 mile, 2:24 800 (havent ran one pacing corectly), 11:36 2MI (start of season

Mileage: 33ish a week

What training should I do over the summer?

^*^ Goal: 4:30/High 4:20s by senior year