AM: 5 easy-moderate, 7:11 pace
PM: 5x2x400, 30 sec between reps, 3 min between sets – 63, 67, 67, 68, 70, 70, 69, 67, 66
After a small hiatus from running to fully recover from my illness, I am back. I had a race on saturday, 800 and 1600 meters. In the 800 I went through 500m in 1:14, sitting comfortably in second place, when the guy in first decided to slow down just as I decided to speed up. We collided, came to a full stop, and resumed running. I ran 2:07. I dunno how much the crash was worth but I bet I could have come scary close to 2:00. I was PRETTY comfortable at 500m, poised and ready to go. The 1600 was not really all that noteworthy. I went out in 65 seconds like an idiot, went through the bell at 3:32, and then faded to 4:54. Unimpressive if I must say so myself. Oh well.
Today’s practice was unusually hard for me. I felt it particularly in my head this time. I have no practice tomorrow, so I’m going to run a moderate-hard tempo in the morning and maybe do some jogging on my own time in the afternoon. Wednesday will be all easy jogging, and then thursday is another 800m race. If I can run 2:07 after crashing mid-race but only manage 4:54, I’m probably more of a 400-800 guy than a 800-1600 guy. Maybe I’m doing too much hard speedwork, which is keeping me from running a good mile. Oh well. After track season finishes, it’s base, base, and more base! If I can get aerobically strong enough to run somewhere 16low or 15high for a 5k, then I’ll throw down some mean 800 times come senior year. Too bad colleges will have already accepted or declined me by that point. Maybe I can run some impressive early indoor 800s somewhere and try to impress colleges that way. I’m a loooong way off from even walking on at Stanford, my dream school, so maybe I’ll have to just get in the hard (academic?) way. I showed up to an ACT the day after a jazz band concert and threw down a 33. I’ve gotten perfect scores multiple times before as well. Ultimately, I may have to lay low my freshman year in college and just train and train and train with no focus on racing, so that come sophomore year I’ll be good enough. The “recommended” 4:12 1600 is a long way off for me.
PM: soccer followed by 4 miles easy
Just taking it easy for a day in order to get some life back in my legs. My first race is saturday.
PM: 1 mi warmup, 12×400 90s rest, 2 mi cooldown
splits: 67, 67, 68, 69, 70, 68, 72, 70, 71, 68, 69, 70
My legs were pretty dead from the 200s the day before. I slept like a rock for 11 hours and didn’t get the chance to jog.
PM: 1 mile warmup, 3x3x200, 150m walk between reps, 10 min standing rest between sets. splits were 25, 30, 30, 25, 28, 23, 25, 28, 27
I’ve been ill for a week and unable to run, but what a comeback this was! It seems that in playing soccer I was not only able to keep in touch with my speed but also gain some. I was expecting to hit 30 every time really but it was not so! The times were hand timed of course so 23 may mean 23.8 or whatever. They shouldn’t be taken too seriously as far as competitive value, but even if each time is bumped up a second it was still quite the high quality workout. I did it with the sprinters, of course, and I truly think they have crazy potential. We’ve gotten two sprinters who have never run track before, and they both hit 23 today and 24-26 multiple times–off of nothing but soccer.
With the monstrous endurance that I’ve built up (compared to my form last year anyways) and this newly found speed, I should be throwing down some fast 800s very soon. I have a rust-buster race this saturday and I think I can hit somewhere from 2:05-2:10 just getting the lead out of my legs.
AM: 2 mi easy, no watch
PM: 3 mi easy, no watch
really really easy day. I absolutely needed it after 3 moderate days and then a ridiculously hard day. After this, I’ll be following the instructions of my coaches. It’s time to pound out a month of intervals and throw down a sub 2 800. I feel like I easily have 16:30 5k endurance these days, based on my runs these days compared to my 17 low days in cross country. With that kind of a base, hopefully my coaches, who are interval demons, will get enough speed work through me to throw down some mean 800 and mile races.
AM: 2 mi easy
PM: 1×800 @ 100%, 45 sec rest, 1×400 @ 100%, 30 min rest, 10×100 relaxed, 300 jog rest
The reason for the funny afternoon workout is because I wanted to test my maximum heart rate. I had a bunch of the soccer kids rabbit me for the 800 (they’d do 200 each) and 400, and though they were not timed, I get the feeling they were done REALLY fast, because I felt like absolute beans through the entire 400. I definitely will need to re-learn how to relax at race pace. Nonetheless, it was a good speed day. I got the oh-s0-familiar intervals headache, and I can just smell track season coming around the corner. However, my legs are NOT used to 33 miles in 3 days followed immediately by race effort+. They are absolutely trashed.
AM: 3.5 miles easy, no watch
PM: 7.5 miles easy, 7:22 pace
took em a little bit slower as I wasn’t feeling too great. I probably should have taken it a little bit slower Tuesday after the 10 miler.
AM: 3.5 miles easy, 7:11 pace
PM: 7.5 miles 6:47 pace
pretty good day. I felt good in the afternoon so I took it a little bit faster.
AM: slept in
PM: 10 miles 6:22 pace
I ran my Valentine’s woes into the ground. Good day, aside from sleeping in in the morning. I think this week for me will just be one final high mile week for confidence going into the track season. I’m gonna hit the intervals hard from here, so I might as well squeeze out some extra big miles.
Total miles: 44
Not the best week. I ran a decent tempo and a good progression run the day after. Then the freeze hit–again. This of course discouraged me from running in the morning, as usual. Luckily, it’s springtime now from here on out so doubling should be easier and my miles should be back in the 60s. I’m starting to ease into my race pace work, so the miles will probably be steadily dropping to about 50 in the track season. I’ve had enough down weeks due to the weather. It’s time to put up some big miles again.