So I'm starting this threat to track my progress as well as get advice/create discussion about the mile and running in general.
4:24 is right around the qualifying time for our DIII inddor ECAC championships and since I'll be a senior I want nothing more than to qualify for this meet.
For background on my progression to this point and training:
9th grade: 19:59 5k, probably around 20 mpw.
10th grade: 19:15 5k, similar training.
11th grade: 18:28 5k, maybe closer to 25-30. Some longer runs and a little more consistency. Also ran track for the first time (my high school didn't have track so I ran unattached). I ran the 400m in 59 and the 3200m in 11:11.
12th grade: 17:28 5k, closer to 18:15 on average. My times really started dropping towards the end of the season. Missed states by ~ 12 seconds. I'd say consistent 30mpw with a lot of races/workouts throughout cross season.
Ran track again. Very little base other than cross training and lifting (had knee issues). Started running again in late February. would run run about 20mpw with hard stair workouts on Tuesdays and Thursdays.
PRs for track my senior year ended up being:
400: 55.7
1600: 4:57
3200: 10:46
and I ran a few road races during this time in about 17:20-17:30's
Decided to run in college on a whim. I run for an average DIII school. Nothing special, but not a complete joke either.
Freshman year
8k: 28:37
Ran mid distance for track
200m: 24.7
400m: 54.9 (split)
800m: 2:05.8
1500m: 4:25
During summer and cross I probably averaged 30-40mpw, and during track probably only about 20mpw
Sophomore year
8k: 28:08
Switched to distance team for track
400m: 53.6 (split, only ran once)
800m: 2:05.1
1500m: 4:19
3000m: 9:33 (indoor)
3000m Steeplechase: 10:31
5000m: 16:37
I under perform pretty consistently in the 8k haha. I averaged 40-45mpw, with some 50's, throughout the summer and cross country. During indoor I decided to up my mileage. I averaged a little over 50mpw for indoor with a couple 60 mile weeks and kinda dropped as outdoor went. Noticed major improvements in every area. I also decided to run steeple since I figured I'd never get a chance to after college. I'm not very good but I rather enjoy it.
Junior year
8k: 28:08 (muddy conditions)
Distance for track again. More dedication
200m: 24.4 (indoor, flat 200m track)
800m: 2:03 flat (indoors, after my mile pr)
Mile: 4:32 (indoor)
3000m: 9:25 (indoor)
3000m Steeplechase: 10:14
5000m: 16:34 (Ran with a cold)
I continued to under perform in the 8k. Some of my workouts suggest I should of been running over a minute faster than I was. Oh well. Averaged a little over 60mpw over the summer and had a couple 70 mile weeks during cross. Ran doubles three times a week during track. Averaged mid 60mpw basically entirely on treadmills (brutal winters here). My mile time came out of nowhere to my coach and I. Don't remember the race being all too difficult. Didn't have splits but I'm pretty sure it was a slight positive split. My outdoor times suffered slightly because I came down with the flu during spring break, and never had the motivation to get my mileage back up after that had happened.
Which brings us to the present. I took 5 days completely off and than ran around 15-20 minutes every other day for another 4-5 days. I officially started my summer training on 5/14. I'll post my training here every 2-3 days whenever I'm bored and remember to.
If there is anyone in the same situation as I am or has times near mine (or better, I could use advice) then please chime in. Share your training. Heck even if your times aren't near mine go ahead and share. The more the merrier. I want to run well for cross but in reality I want this summer and all of cross to be a large preparation phase for this indoor season.
I'm actually about to go for a run right now. If you have any questions or input feel free to ask/state it.
Thanks all!