Hey all! Current senior with two races left, and I'd like to end it with a bang sneaking under 10 minutes. I've had a pretty dismal season compared to what it should've been like, but I've ended up at 2:08 and 4:40 for the 8 and 16. I ran 16:45 in XC and feel like with fewer miles now compared to then, I'm not nearly as aerobically strong. Stuff I've done recently includes a 10 mi LR with 20x(1 min on, 1 min off) in the middle averaging like 5:15 pace and 7:00 pace, 4x400-4x200 with 75 sec rest @ 68s and then 29s. I haven't done a whole lot of race pace work which I think is hurting me. Is sub 10 possible? (currently at 10:18)
Fair enough; I don’t think my mental game has been on point enough to really bully myself through a race on a hot pace to finish strong, but might as well do so on my final go at it.
Hey all! Current senior with two races left, and I'd like to end it with a bang sneaking under 10 minutes. I've had a pretty dismal season compared to what it should've been like, but I've ended up at 2:08 and 4:40 for the 8 and 16. I ran 16:45 in XC and feel like with fewer miles now compared to then, I'm not nearly as aerobically strong. Stuff I've done recently includes a 10 mi LR with 20x(1 min on, 1 min off) in the middle averaging like 5:15 pace and 7:00 pace, 4x400-4x200 with 75 sec rest @ 68s and then 29s. I haven't done a whole lot of race pace work which I think is hurting me. Is sub 10 possible? (currently at 10:18)
I didn’t run an 800m during my Junior year, but probably could have run 2:10ish and managed 4:38 and 9:43 that year.
I've known a number of runners with similar 800/1600 PRs, and all of them ran between 9:50 and 10:10 for 3200. Where you will end up is hard to say, but you're definitely in shape to challenge it.
As a hs junior my mile pr was 4:40. I wasn't obsessed with workouts but spent a lot of time thinking about my competition and how I was going to beat them. I ran 9:17 for 2 miles, splitting 4:41/4:36. I suppose that if I took your approach I might as well s/hit the bed.
Word. The sport of running is an athletic competition. Become a competitor first, above and beyond anything else. Good things will happen.
This post was edited 2 minutes after it was posted.
Hey all! Current senior with two races left, and I'd like to end it with a bang sneaking under 10 minutes. I've had a pretty dismal season compared to what it should've been like, but I've ended up at 2:08 and 4:40 for the 8 and 16. I ran 16:45 in XC and feel like with fewer miles now compared to then, I'm not nearly as aerobically strong. Stuff I've done recently includes a 10 mi LR with 20x(1 min on, 1 min off) in the middle averaging like 5:15 pace and 7:00 pace, 4x400-4x200 with 75 sec rest @ 68s and then 29s. I haven't done a whole lot of race pace work which I think is hurting me. Is sub 10 possible? (currently at 10:18)
First time I ever broke 10, my PRs were exactly where yours are. But the 2:08 was in practice at the end of a workout. I decided to try to even split my race, going out “slow” in 72, then 73, which put me mid-pack for the first 2000m. So I was time trialing but I was also competing. Ended up at 9:53.
I think the best way to go about this is to go out mid-to-back of the pack, but make sure you are no faster than 2:28ish at 800. Then try to start passing people in the race, which will give you natural momentum. Ideally you even split or even negative split the race. You are trying to average 75s. I wouldn’t try to deviate from the script. Something like 5:02/4:57 splits would be great.
Hey all! Current senior with two races left, and I'd like to end it with a bang sneaking under 10 minutes. I've had a pretty dismal season compared to what it should've been like, but I've ended up at 2:08 and 4:40 for the 8 and 16. I ran 16:45 in XC and feel like with fewer miles now compared to then, I'm not nearly as aerobically strong. Stuff I've done recently includes a 10 mi LR with 20x(1 min on, 1 min off) in the middle averaging like 5:15 pace and 7:00 pace, 4x400-4x200 with 75 sec rest @ 68s and then 29s. I haven't done a whole lot of race pace work which I think is hurting me. Is sub 10 possible? (currently at 10:18)
First time I ever broke 10, my PRs were exactly where yours are. But the 2:08 was in practice at the end of a workout. I decided to try to even split my race, going out “slow” in 72, then 73, which put me mid-pack for the first 2000m. So I was time trialing but I was also competing. Ended up at 9:53.
I think the best way to go about this is to go out mid-to-back of the pack, but make sure you are no faster than 2:28ish at 800. Then try to start passing people in the race, which will give you natural momentum. Ideally you even split or even negative split the race. You are trying to average 75s. I wouldn’t try to deviate from the script. Something like 5:02/4:57 splits would be great.
I should add that I think my 1600 capability at the time was about 4:36, but circumstances hadn’t allowed it to happen yet. I think you are close to 10:00, but it has to be a perfectly run race.
Update: I finished in 10:03, but won the race (small invite). Had a good taper, weather wasn't bad, just in the end I was 1% off the fitness I needed, so everyone that was saying I had a shot on the perfect day, you were correct! Me and my bro from a rival school agreed to go for sub 10 together, so we stuck together the whole time. Went out in 72ish, ran a couple 76s, and came through the mile in 5:01. I was dying but held it together for a few 77s and an egregious 72 second close where I beat my friend by half a second. 15 second PR and it was a good race to go out on. Thanks y'all
Update: I finished in 10:03, but won the race (small invite). Had a good taper, weather wasn't bad, just in the end I was 1% off the fitness I needed, so everyone that was saying I had a shot on the perfect day, you were correct! Me and my bro from a rival school agreed to go for sub 10 together, so we stuck together the whole time. Went out in 72ish, ran a couple 76s, and came through the mile in 5:01. I was dying but held it together for a few 77s and an egregious 72 second close where I beat my friend by half a second. 15 second PR and it was a good race to go out on. Thanks y'all
Well, dang, you were close. I’m wondering if you had someone to “chase” if you wouldn’t have been right on 10-flat. Close enough. Anyway, great job. Thanks for coming back to post that.