1600/3200 Track shape (Read 384 times)

If it's a pretty fast course, you probably have a decent shot at it. You have impressed me with your ability to not go out too fast and to run evenish splits. I'm sure you will continue to do well with that.

Do you make your own training schedules? Does this come from your coach? Do you have teammates you run with?

-Kelly

If it's a pretty fast course, you probably have a decent shot at it. You have impressed me with your ability to not go out too fast and to run evenish splits. I'm sure you will continue to do well with that.

 

Do you make your own training schedules? Does this come from your coach? Do you have teammates you run with?

 

-Kelly

Thanks! Right now I've just been coming up with a rough outline of a training schedule about every month or so now that I'm starting to do some intervals and such. And also currently I'm doing almost all of my runs, especially the harder or longer ones, by myself. I'm planning on making another attempt to walk-on to USU's xc team next year, and if possible maybe try for the track team in the spring.

 

Can you run in college meets as an unattached runner?

 

+1.  I did that all the time post-college.  In the case of the OP, it's a good way to gain experience with the competition (if successful walking on) and also a good way to get in front of the coach for the team you want to walk on to.

The race this morning went really well. It started pretty early at 7:30 and the weather was great, nice and cool with no wind. My watch watch was a little long on the measurement (Course was 5k, watch was long), so the splits were a little off. The splits plus ~3 seconds since the watch had 10 extra were around:

5:10.1

5:27.1

5:25.3

33.3

For a 16:36.6

Went out a little fast, and the second mile and first half of the third had occasional hills that weren't killer but noticeable. Third also had a steeper downhill with 600 to go that dropped it back to the start/finish. Ran the whole thing in the lead and won by about 3 minutes, had a guy on a bike leading the course though which really helped to keep me from backing off too much after the first mile.

Thanks!

As of right now I'm thinking I'll do a couple more road races and then a short break before focusing on the Salt Lake Winter Series 5k 10k and 15k in January and February and hopefully some spring races. The SLC series looks like it has plenty of competition around the

15:30-17:00 range. If there's any usu hosted meets I'll probably jump into them.

It's been awhile since I've posted and I haven't run a really serious 5k since the 16:37 but the USU track team tryouts are on December 3rd and if I run around 9 flat for 3k I have a good shot at making the team. So for the past ~month me and another guy trying out have been doing workouts that the distance coach gave us. So far we've done:

5x800 avg 2:29 w/ 2:30 rest. supposed to be 6 but we were both hurting pretty bad

3.5 (20 min) tempo at 5:48 pace

12x400 avg 73.1 w/ 50 rest. Started at 72's and faded to 74's by the end

Fartlek of 2x 1-2-3-4 with 1 min recoveries varying from 5:25-5:40 pace. Probably 8 min pace for recoveries

8x1004m (200.8 m indoor track) in ~ 3:30 avg. After the 5th one I changed the workout from 1 to 2 minutes rest.

And then this week was:

4x400 @ 77 75 75 76. 50s rest

5:00 min jogging

4x400 @ 71 72 73 71. 50s rest

6:00 jog/walking

4x400 @ 68 69 34-stopped 72 (34-38)

Same indoor track

Fartlek type workout of

10 min warm up

10 hard ~6:00

10 easy ~7:30

10 hard

10 easy

10 hard

10 cool down

I've dropped my mileage to between 40-50 a week to try to avoid getting burnt out like I did during track. I don't know that I'm quite in 9:00 shape yet but I'll give it a shot in 2 weeks! Also having a training partner has really helped with the workouts, especially tough ones like the 8x1k where I wanted to give up halfway through.