High School Track

Gary said:

Here's been my season so far....

2 mile- 11:02 (Best in our school this year 2nd in two)

Congrats!

I haven't run the 2 mile since the summer of '79, between 6th and 7th
grade. PR of 17:58 in three attempts.

It's a tough distance, eh? No matter how you look at it: at age
eleven it seemed almost impossibly long; at thirty-nine it'd seem
almost intolerably fast to hold for close to a minute longer than it
took you.

Quoted message said:

1 mile- 5:10

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

Do you have a goal for the 5k? Ever run it before?

If these last two meets are coming up soon, and 8 miles a day is more
than you've been putting in, you might want to reconsider or discuss
with your coach.

You don't usually get a quick boost from running more miles. If you
consistently put more miles in the bank, week in week out, eventually
that pays off big time. But we're talking months down the road. In
the short term bumping up your mileage will mostly just tire you out.

I didn't run HS track back in the 80s, but what seems to work best for
most is to put in the miles during the offseason and early in the
season. Then at the end of the season when the meets really count you
stay fresh by running less overall, and sharp by running some quick
workouts but not so much to wear you out.

Gary said:

Here's been my season so far....

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

When are the meets ? As chucky said, you don't benefit from mileage
immediately. Also, if you do over 50 miles a week, one of your runs
should be a fair bit longer (90min-2 hrs, and I'd say closer to 2hrs)

Did you set any goals for the 5k ? I'd suggest starting out on pace for
18 minutes, unless your 2 mile time gets faster. I'd say you're somewhere
between 17:45 and 18:00.

That will seem really slow compared with what you're used to, but the race is
long enough and you're fast enough that you could throw down a 5:30 last mile
if the pace turned out to be way too slow.

Cheers,
--
Elflord

Charlie Pendejo said:

Gary said:

Here's been my season so far....

Quoted message said:

2 mile- 11:02 (Best in our school this year 2nd in two)

Congrats!

I haven't run the 2 mile since the summer of '79, between 6th and 7th
grade. PR of 17:58 in three attempts.

It's a tough distance, eh? No matter how you look at it: at age
eleven it seemed almost impossibly long; at thirty-nine it'd seem
almost intolerably fast to hold for close to a minute longer than it
took you.

Quoted message said:

1 mile- 5:10

Quoted message said:

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

Do you have a goal for the 5k? Ever run it before?

If these last two meets are coming up soon, and 8 miles a day is more
than you've been putting in, you might want to reconsider or discuss
with your coach.

You don't usually get a quick boost from running more miles. If you
consistently put more miles in the bank, week in week out, eventually
that pays off big time. But we're talking months down the road. In
the short term bumping up your mileage will mostly just tire you out.

I didn't run HS track back in the 80s, but what seems to work best for
most is to put in the miles during the offseason and early in the
season. Then at the end of the season when the meets really count you
stay fresh by running less overall, and sharp by running some quick
workouts but not so much to wear you out.

Well when I said the 8 miles a day that was for the summer and I've
been able to do that since last summer. I know your suppose to taper
down for two reasons. First to stay fresh because it comes down to
what happened before now. Second to get faster at shorter distances

Elflord said:

Gary said:

Here's been my season so far....

Quoted message said:

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

Quoted message said:

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

When are the meets ? As chucky said, you don't benefit from mileage
immediately. Also, if you do over 50 miles a week, one of your runs
should be a fair bit longer (90min-2 hrs, and I'd say closer to 2hrs)

Did you set any goals for the 5k ? I'd suggest starting out on pace for
18 minutes, unless your 2 mile time gets faster. I'd say you're somewhere
between 17:45 and 18:00.

That will seem really slow compared with what you're used to, but the race is
long enough and you're fast enough that you could throw down a 5:30 last mile
if the pace turned out to be way too slow.

Cheers,
--
Elflord

I've been running 5k since 7th grade and I'm lowering my mileage for
the last weeks of track. I'll wait a couple weeks and start running 8
miles a day and once that gets easy bump it up. I'll try the 2 hr run
weekly. What should my pace be?

My PR in the 5k is 18:40 so on paper right now I'm shooting for a
17:30ish. We'll see what happens in the fall with training.

Gary said:

Elflord said:

Gary said:

Here's been my season so far....

Quoted message said:

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

Quoted message said:

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

When are the meets ? As chucky said, you don't benefit from mileage
immediately. Also, if you do over 50 miles a week, one of your runs
should be a fair bit longer (90min-2 hrs, and I'd say closer to 2hrs)

Did you set any goals for the 5k ? I'd suggest starting out on pace for
18 minutes, unless your 2 mile time gets faster. I'd say you're somewhere
between 17:45 and 18:00.

That will seem really slow compared with what you're used to, but the race is
long enough and you're fast enough that you could throw down a 5:30 last mile
if the pace turned out to be way too slow.

Cheers,
--
Elflord

I've been running 5k since 7th grade and I'm lowering my mileage for
the last weeks of track. I'll wait a couple weeks and start running 8
miles a day and once that gets easy bump it up. I'll try the 2 hr run
weekly. What should my pace be?

Slow. About 8 minutes per mile. That would give you 15 miles.

Quoted message said:

My PR in the 5k is 18:40 so on paper right now I'm shooting for a
17:30ish. We'll see what happens in the fall with training.

It's possible, but you will need some improvement to hit 17:30 -- you're a bit
slower than that right now.

Good luck,
--
Elflord

Gary said:

Well when I said the 8 miles a day that was for the summer and I've
been able to do that since last summer.

In that case, hell yeah, go nuts over the summer. Don't be afraid to
push the envelope beyond what you did last year, if you feel up to it.

Ever read "summer of malmo"? http://www.bunnhill.com/BobHodge/rtp3.htm

Elflord said:

Gary said:

Elflord said:

On 2007-05-05, Gary <[email hidden]> wrote:

Quoted message said:

Quoted message said:

> Here's been my season so far....

Quoted message said:

Quoted message said:

> 2 mile- 11:02 (Best in our school this year 2nd in two)
> 1 mile- 5:10

Quoted message said:

Quoted message said:

> We have two meets left and are undefeated. One is sort of the region
> but it's for county. I've been focusing on the 2mile and I want to
> make districts (10:43). It's still possible, but I'll let you know.
> Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
> week.

Quoted message said:

Quoted message said:

When are the meets ? As chucky said, you don't benefit from mileage
immediately. Also, if you do over 50 miles a week, one of your runs
should be a fair bit longer (90min-2 hrs, and I'd say closer to 2hrs)

Quoted message said:

Quoted message said:

Did you set any goals for the 5k ? I'd suggest starting out on pace for
18 minutes, unless your 2 mile time gets faster. I'd say you're somewhere
between 17:45 and 18:00.

Quoted message said:

Quoted message said:

That will seem really slow compared with what you're used to, but the race is
long enough and you're fast enough that you could throw down a 5:30 last mile
if the pace turned out to be way too slow.

Quoted message said:

Quoted message said:

Cheers,
--
Elflord

Quoted message said:

I've been running 5k since 7th grade and I'm lowering my mileage for
the last weeks of track. I'll wait a couple weeks and start running 8
miles a day and once that gets easy bump it up. I'll try the 2 hr run
weekly. What should my pace be?

Slow. About 8 minutes per mile. That would give you 15 miles.

If my VDOT (Jack Daniell's) is 7:00 per mile won't that be too slow
and unbeneficial for my aerobic capacity. I could be wrong but I
thought during the off season it is best to build up an aerobic base?

Gary said:

Quoted message said:

Slow. About 8 minutes per mile. That would give you 15 miles.

If my VDOT (Jack Daniell's) is 7:00 per mile won't that be too slow
and unbeneficial for my aerobic capacity.

No -- the Jack Daniels numbers should be read as a maximum pace for easy
runs, not a minimum. You could run as slow as 10mpm and still benefit, the
only disadvantage with that is that it takes forever to cover any distance
if you run that slowly.

Have you ever tried running with a heart rate monitor ? You need to run
*very* slowly to stay under 70% max for very long.

When I'm doing higher volume, I run as slow as 9mpm. Morceli ran as slowly
as 10mpm on his recovery runs.

Quoted message said:

I could be wrong but I thought during the off season it is best to build up
an aerobic base?

If you're not doing any speed work or racing, you will probably feel like doing
your long runs faster, which is fine. But generally, I think it's better to
relax a bit on the base mileage, and hammer your workouts, not the other way
around.

Cheers,
--
Elflord

Elflord said:

Gary said:

Quoted message said:

Slow. About 8 minutes per mile. That would give you 15 miles.

Quoted message said:

If my VDOT (Jack Daniell's) is 7:00 per mile won't that be too slow
and unbeneficial for my aerobic capacity.

No -- the Jack Daniels numbers should be read as a maximum pace for easy
runs, not a minimum. You could run as slow as 10mpm and still benefit, the
only disadvantage with that is that it takes forever to cover any distance
if you run that slowly.

Have you ever tried running with a heart rate monitor ? You need to run
*very* slowly to stay under 70% max for very long.

When I'm doing higher volume, I run as slow as 9mpm. Morceli ran as slowly
as 10mpm on his recovery runs.

Quoted message said:

I could be wrong but I thought during the off season it is best to build up
an aerobic base?

If you're not doing any speed work or racing, you will probably feel like doing
your long runs faster, which is fine. But generally, I think it's better to
relax a bit on the base mileage, and hammer your workouts, not the other way
around.

Cheers,
--
Elflord

Thanks I think that just made my summer training better.

Gary said:

Here's been my season so far....

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

Here's mine so far....

Hiding in the bushes by the playground. 12 hours (per day)

Quoted message said:

Gary said:

Here's been my season so far....

Quoted message said:

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

Quoted message said:

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

Here's mine so far....

Hiding in the bushes by the playground. 12 hours (per day)

sorry i don't follow you

Gary said:

Quoted message said:

Gary said:

Here's been my season so far....

Quoted message said:

2 mile- 11:02 (Best in our school this year 2nd in two)
1 mile- 5:10

Quoted message said:

We have two meets left and are undefeated. One is sort of the region
but it's for county. I've been focusing on the 2mile and I want to
make districts (10:43). It's still possible, but I'll let you know.
Any 5k predictions? I'm going to run at least 8 miles a day 6 days a
week.

Here's mine so far....

Hiding in the bushes by the playground. 12 hours (per day)

sorry i don't follow you

I think he's a troll.

Cheers,
--
Elflord

Gary said:

On May 7, 11:44 pm, [email hidden] wrote:

Quoted message said:

Quoted message said:

Hiding in the bushes by the playground. 12 hours (per day)

sorry i don't follow you

i think he's following you though