High School Runner Log

Gary said:

For few runners who are interested,

I am :-)

....snip...

Quoted message said:

First real meet is tomarrow and I run the two mile.

Hope you kick ass, young man ;-)

Quoted message said:

I ran the
mile the first time since my freshman year (I'm a junior now) and ran
a 5:26. I'm hoping to bring that down to five flat with around a
10:30-10 minute mile.

Sure you can do it. Best I ever did was 5:03/mile. Let us know how today's
meet went OK?

steve common said:

Gary said:

For few runners who are interested,

I am :-)

...snip...

Quoted message said:

First real meet is tomarrow and I run the two mile.

Hope you kick ass, young man ;-)

Quoted message said:

I ran the
mile the first time since my freshman year (I'm a junior now) and ran
a 5:26. I'm hoping to bring that down to five flat with around a
10:30-10 minute mile.

Sure you can do it. Best I ever did was 5:03/mile. Let us know how today's
meet went OK?

First meet went well I got a PR in the two mile (11:31) and placed
second. My splits went (by 1/4mile) a 1:15, 2:40, i think 4:00- 4:15,
and 5:32 for the first mile so I almost PR in the mile also. I didn't
really feel streesed during the first mile it was almost perfect. My
first couple laps are a little fast due to my adreneline rush for some
odd reason is higher than most but I'm learning to control it.

On 2007-04-02, Gary <[email hidden]> wrote:

Gary, you posted earlier here, right ? Good to hear from you.

Quoted message said:

For few runners who are interested,
Our coach had us start at about 30
minutes and we've gradually build up using Daniel's VDot. Due to
weather we have had to run inside and compromise our pace and time but
right now I'm running 40 minutes at about a 1:36-1:45 pace for 1/4
mile.

Tell us a bit more about your training. Is this a group run or are you
running by yourself ? Are you doing any interval work, or do you just do
steady paced work ?

Seems to me that the pace of your 40 minute run is probably a bit fast (in
what Daniels calls "junk territory"😉 but it's hard to avoid that in a group
setting.

Quoted message said:

First real meet is tomarrow and I run the two mile. I ran the
mile the first time since my freshman year (I'm a junior now) and ran
a 5:26. I'm hoping to bring that down to five flat

I think that's doable. You may even get faster. Only one way to find out !

Quoted message said:

with around a 10:30-10 minute mile.

I guess you mean 2-mile, right ?

PS re the race: good job. I think you ran the first lap WAY too fast, but adjusted
quickly (your second lap was 1:25 or a 5:40 pace which is about right). Most of the
excess pace on your first mile was from running the first lap too fast. You probably
hung in there OK because you got back on track after a jumpy first lap.

One thing you may want to consider in future races is checking your watch at the 200m
mark so you get faster feedback. If you hit it in 36 seconds, you're going way too fast.

Running a 5:32 first mile split suggests your current ability in the mile is probably
quite a bit faster than that.

Quoted message said:

I might start biking to school since I do live
9.8 miles away from the school and can beat my bus.

Excellent. Yes, when you're fit, buses are just too frustrating to be worth it.

Cheers,
--
Elflord

Quoted message said:

Tell us a bit more about your training. Is this a group run or are you
running by yourself ? Are you doing any interval work, or do you just do
steady paced work ?

We run in a group but with different passes. The fastest is around a
1:30. We haven't started speed word only twice 4 sets of 200-200-400
(200 34-38 and 400-1:16 mile pace) and about a week later we ran 3
miles for time, then a day before a race we did 200-200-400,
200-200-400, and the last race we did five 100 sprints. Today we did 4
one mile repeats. My times went 6:31 6:38 6:48 6:41. Our coach
didn't want them extreamly fast plus there was a snowstorm and the
backstretch was horrible for wind. Otherwise we run long distance at
our V2 pace.

Quoted message said:

Seems to me that the pace of your 40 minute run is probably a bit fast (in
what Daniels calls "junk territory"😉 but it's hard to avoid that in a group
setting.

It doesn't seem fast and when I run at home I use my heartbeat because
sometimes I'm faster and sometimes I'm slower than the actual pace and
Daniels isn't foolproof

Quoted message said:

Quoted message said:

with around a 10:30-10 minute mile.

I guess you mean 2-mile, right ?

ya lol

Quoted message said:

PS re the race: good job. I think you ran the first lap WAY too fast, but adjusted
quickly (your second lap was 1:25 or a 5:40 pace which is about right). Most of the
excess pace on your first mile was from running the first lap too fast. You probably
hung in there OK because you got back on track after a jumpy first lap.

I agee the first lap was a little fast there was a kid who ran 10:49
with a first lap of 1:10 and I knew my pace well enough not to go that
fast. I have amazing adreneline and I could go a 1:12 easily, but
after the third lap it doesn't look so good.

Quoted message said:

One thing you may want to consider in future races is checking your watch at the 200m
mark so you get faster feedback. If you hit it in 36 seconds, you're going way too fast.

High School in PA is really picky and won't let jewerly or watches why
I don't know, but I'll have a friend time me.

Quoted message said:

Quoted message said:

I might start biking to school since I do live
9.8 miles away from the school and can beat my bus.

Excellent. Yes, when you're fit, buses are just too frustrating to be worth it.

I did that this summer and it helped alot. I biked to cross country
practice, ran, and biked home.

Gary

In article <[email hidden]>,

Gary said:

steve common said:

"Gary" <[email hidden]> wrote:

[trim]

Quoted message said:

Quoted message said:

Quoted message said:

I ran the
mile the first time since my freshman year (I'm a junior now) and ran
a 5:26. I'm hoping to bring that down to five flat with around a
10:30-10 minute mile.

Sure you can do it. Best I ever did was 5:03/mile. Let us know how today's
meet went OK?

First meet went well I got a PR in the two mile (11:31) and placed
second. My splits went (by 1/4mile) a 1:15, 2:40, i think 4:00- 4:15,
and 5:32 for the first mile so I almost PR in the mile also. I didn't
really feel streesed during the first mile it was almost perfect. My
first couple laps are a little fast due to my adreneline rush for some
odd reason is higher than most but I'm learning to control it.

Adrenaline can be a wonderful thing, but the first lap of a 2 mile
isn't the time for it. Get to laps 6 and 7, and adrenaline (tail winds,
pretty girls in the audience, ...) is wonderful! As you get to
know your own running and your teammates, a race plan including 'let
him go on the first lap, and pass him on lap 3' will be something to
look for.

I'm sure my pacing for the 2 mile wouldn't bear any scrutiny, but
it was safely before we could take lap splits ourselves so I don't
know what I did. For yours ... well, you did present the numbers, ...
It looks like you ran 3 races -- torch the first lap in 75 (which we
all tended to do too), 3 laps about 85 seconds/lap, and then
the last mile averaging about 90 seconds/lap, but I'll guess laps
6 and 7 (notorious for this) were maybe more like 95 and you brought
it down on 8 (as I generally did).

You're in that fun realm of not knowing your paces (vs. knowing,
and not liking the answers). I ran mid-season 5:30ish miles,
with 12:0x 2 miles. Since you ran the 5:32 on your way to 11:31,
you certainly have a lot of time to take off that mile (and the 2 mile
between better pacing and more training).

Good luck in the adventure!

--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences

Gary said:

For few runners who are interested,
Our coach had us start at about 30
minutes and we've gradually build up using Daniel's VDot. Due to
weather we have had to run inside and compromise our pace and time but
right now I'm running 40 minutes at about a 1:36-1:45 pace for 1/4
mile. First real meet is tomarrow and I run the two mile. I ran the
mile the first time since my freshman year (I'm a junior now) and ran
a 5:26. I'm hoping to bring that down to five flat with around a
10:30-10 minute mile. I might start biking to school since I do live
9.8 miles away from the school and can beat my bus.

Cheers,
Gary

A lot can happen between your junior year and senior year. In cross
country I knocked about a minutes and a half off my 5k pr from my JR
year to my SR year. My 800 times I didn't see that much of a drop
(only 6 seconds) but I did know 7 seconds off my 400m time. Since I
really didn't run the mile or two mile much as a senior I don't have
to go on there. Although I did put down a 4:45 running basically by
myself at one meet (the other team didn't have a miler). Anyway point
is keep at it and those time will come way down by the time you
graduate. Good luck!

John

Robert Grumbine said:

Adrenaline can be a wonderful thing, but the first lap of a 2 mile
isn't the time for it. Get to laps 6 and 7, and adrenaline (tail winds,
pretty girls in the audience, ...) is wonderful! As you get to
know your own running and your teammates, a race plan including 'let
him go on the first lap, and pass him on lap 3' will be something to
look for.

I thought he did great -- in his followup to me, he points out that the
leader went out in 70. Sitting 5 seconds back (about 25m) on the first lap
counts as letting him go in my book.

Everyone goes out way too hard in high school races. It's hard to pace
evenly when everyone is bolting out the door like a madman, but sitting
back a bit relative to the pack at least helps one stay ahead of the
curve.

Cheers,
--
Elflord

In article <[email hidden]>,

Elflord said:

Robert Grumbine said:

Adrenaline can be a wonderful thing, but the first lap of a 2 mile
isn't the time for it. Get to laps 6 and 7, and adrenaline (tail winds,
pretty girls in the audience, ...) is wonderful! As you get to
know your own running and your teammates, a race plan including 'let
him go on the first lap, and pass him on lap 3' will be something to
look for.

I thought he did great -- in his followup to me, he points out that the
leader went out in 70. Sitting 5 seconds back (about 25m) on the first lap
counts as letting him go in my book.

Everyone goes out way too hard in high school races. It's hard to pace
evenly when everyone is bolting out the door like a madman, but sitting
back a bit relative to the pack at least helps one stay ahead of the
curve.

At this point, he doesn't know his paces well enough to worry too
terribly much about precision pacing. If 11:31 were a late-season pr
time, 10 seconds too fast on the first lap is costing him a lot more
than 10 seconds on his time. You just go too far into O2 debt, too
early, and have to run the remaining 7 laps with too much lactic acid
for good time and form. We did work, on my team, on pacing. Still
too fast a first lap vs. even pacing, but not by 10 seconds. The guy
who loafed to 10:24 2 mile probably hit every lap within 2 seconds of
78. He certainly ran evenly to his 9:30.

So, early first season, sure, don't worry too much about the first lap
being too fast. Running through the extra lactic, and greater O2 debts
becomes part of the training, in a sense. But in getting to late season
and tougher competition, you don't want to still be 10 seconds fast on
the first lap. Just that at this point, 75 may turn out to be only 5
seconds fast compared to the late season 2 mile.

--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences