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Jbintliff


Joined: 24 Jan 2007
Posts: 2234
Location: Black Hills, SD... and Coruscant
PostPosted: Sat Apr 04, 2009 11:34 pm    Post subject: Reply with quote

maes wrote:
I got invited to run in a freshman mile today, the slowest time of anyone was 4:58 going in to race.

But I had a really bad race (more like a really bad lap) and ran a 5:07 (Sad- Although they never even told me my official time, that's my coaches hand timed time) but I still managed to out kick the kid who was favored to win (Had a 17:04 5k time, skipped out on Winter Track for base. His coach seeded him at 4:30).


My splits were
72 (went out slow)
72 (But I did keep the pace)
88 (or not)
75 (I suck)




I would try to work in 70s per lap... solid 4:40 mile which is my PR.
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cfernandez


Joined: 10 Mar 2007
Posts: 8706
Location: University of Delaware
PostPosted: Sun Apr 05, 2009 3:27 pm    Post subject: Reply with quote

My season started on March 21st. I already had three dual meets and an invitational. I ran a 12.6, 11.9, and 11.6 in the 100 and 24.6 and 23.4 in my 200's. I'm gradually improving and I'd like to get in the low-11's by seasons end.

MrKuro, I don't have anything special at my abs either. It's pretty weird.
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Dolphin Dude


Joined: 25 Apr 2008
Posts: 3088
PostPosted: Sun Apr 05, 2009 9:51 pm    Post subject: Reply with quote

Did anybody win any medals or anything yet?

I won a medal in a freshman sprint medley.
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MrKuro


Joined: 13 Nov 2007
Posts: 3181
Location: Miami, FL
PostPosted: Sun Apr 05, 2009 10:28 pm    Post subject: Reply with quote

Dolphin Dude wrote:
Did anybody win any medals or anything yet?

I won a medal in a freshman sprint medley.

I won a bronze in the 4x1600m relay, a bronze in the distance medley (i did the 1600) and a silver in the 1600m sprint medley (800)
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seminoles1


Joined: 10 Jan 2005
Posts: 35274
PostPosted: Mon Apr 06, 2009 3:22 am    Post subject: Reply with quote

maes wrote:
Nice I am a freshman as well and I have my first meet on Monday. Today I had a scrimmage/time trial sort of thing and my coach didn't care about time, all he wanted me to do was stay with the leaders through the 800 because I traditionally negative split, so I ran a 2:25 through the 800 in the mile. I think I finished with a 5:1x but that doesn't matter, I ran faster than that before in trainers during practice. I am hoping for 4:5x in a full mile on monday, and 4:4x by seasons end, and if my coach gets me into NON for the freshman mile <4:35.

Good luck with you're goals.

EDIT: And were you're past PRs from winter or last year?
The first thing younger runners ned to learn what to do is how to pace themselves and keep it.

When I was a freshman and sophomore, my coach had me try to run the same seed for each lap in the 1600. I was always an 800 runner, but the coaches stil gave me a little training in the 1600 in case I tried to double my senior year at state. Started with 74-75 freshman year, then went 71-72 sophomore year. And then junior and senior year, they started training me harder and taught me how to run a race to win, not just for pace. And because of the first two years working on pace the whole time, I knew what I could and couldn't do for each lap. If you can learn to constantly keep a slower pace, then pick it up a second or two each week of the season, then your times will drop significantly with only slight changes throughout the year.

Let's say you start right now trying to run consistent 74s. That puts your time at 4:56. and then in a week or two, pick it up to 73s. And then in another week or two, pick it up to 72s. By the end of the year, if you've trained yourself to be able to constantly hold a pace throughout the race, while making just gradual increases throughout the season, you'll drop your time anywhere from 4:40-4:44.
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maes


Joined: 02 Dec 2007
Posts: 7007
Location: STRONGISLAND4REAL
PostPosted: Mon Apr 06, 2009 6:51 am    Post subject: Reply with quote

Dolphin Dude wrote:
Did anybody win any medals or anything yet?

I won a medal in a freshman sprint medley.


Yeah I actually got a bunch. On Saturday I won two, one for the f/s mile and then one for a f/s 4x800. Then the following Thursday I won two more, one for the freshman SMR (Meet Record 400: 51 200: 24 200: 26 800: 2:14) and one for the f/s 4x1 (don't know how i pulled that off).

Then again the week before that I won if for the f/s mile.


So my season has been pretty good except that one 5:06 mile. Crying or Very sad
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cfernandez


Joined: 10 Mar 2007
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PostPosted: Thu Apr 09, 2009 12:41 pm    Post subject: Reply with quote

The distance runners workout this morning - 24 400's, 24 cool downs. Shocked
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GBPackers79


Joined: 20 Jan 2007
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Location: New Jersey
PostPosted: Thu Apr 09, 2009 12:57 pm    Post subject: Reply with quote

cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked


Which were..? Do you mean a jog in between each 400?

I've done the 24 400's before.. no fun.
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cfernandez


Joined: 10 Mar 2007
Posts: 8706
Location: University of Delaware
PostPosted: Thu Apr 09, 2009 1:07 pm    Post subject: Reply with quote

GBPackers79 wrote:
cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked


Which were..? Do you mean a jog in between each 400?

I've done the 24 400's before.. no fun.

The cool downs were one lap.
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GBPackers79


Joined: 20 Jan 2007
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Location: New Jersey
PostPosted: Thu Apr 09, 2009 1:10 pm    Post subject: Reply with quote

cfernandez wrote:
GBPackers79 wrote:
cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked


Which were..? Do you mean a jog in between each 400?

I've done the 24 400's before.. no fun.

The cool downs were one lap.


Ah, yeah. I've done the same thing. I think it sounds a lot worse than it actually is.. I've had harder ones that are shorter.
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fly eagles fly


Joined: 06 Dec 2006
Posts: 12024
Location: Philly
PostPosted: Thu Apr 09, 2009 11:59 pm    Post subject: Reply with quote

We just had an invitational yesterday. I ran in the 4x100 and split in the mid 11s. I wasn't happy with it really but it was my first race of the year and I'm still recovering from a quad injury so it's not too bad I guess.

But a few of my teammates blew up. We had two guys put up the best times in the state - one in the 400 and the other guy in the 110 hurdles. The hurdler is just a junior is like a half of a second off of the best time in the country after having learned how to do hurdles last year and is just learning how to jump off of his right foot because he's only done his left thus far. By the time he graduates next year, I really woudln't be surprised to see him as the #1 time in the country. He narrowly missed the finals at the indoor nationals this year in the 60 hurdles after having not run indoor track until about two weeks before indoor nationals because he was playing basketball
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seminoles1


Joined: 10 Jan 2005
Posts: 35274
PostPosted: Fri Apr 10, 2009 1:13 am    Post subject: Reply with quote

cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked
What were the times at?

I've never done 24, the most we did in high school was 16. 400m at 75-80% cross-country race pace up a slight hill, 20 push-ups, jog back down the hill, and repeat.
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cfernandez


Joined: 10 Mar 2007
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Location: University of Delaware
PostPosted: Fri Apr 10, 2009 12:00 pm    Post subject: Reply with quote

seminoles1 wrote:
cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked
What were the times at?

I've never done 24, the most we did in high school was 16. 400m at 75-80% cross-country race pace up a slight hill, 20 push-ups, jog back down the hill, and repeat.

I think it was 72.
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maes


Joined: 02 Dec 2007
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PostPosted: Fri Apr 10, 2009 2:48 pm    Post subject: Reply with quote

cfernandez wrote:
seminoles1 wrote:
cfernandez wrote:
The distance runners workout this morning - 24 400's, 24 cool downs. Shocked
What were the times at?

I've never done 24, the most we did in high school was 16. 400m at 75-80% cross-country race pace up a slight hill, 20 push-ups, jog back down the hill, and repeat.

I think it was 72.


Wow, I once had to do 20x400, it sucked. All of them were at about 72 seconds per 400 too, with 90 seconds rest.


Last Tuesday we did 10x400 @69 ( Cool ) with 60 seconds rest. It was extremely hard, I kind of faded towards the 5th and 6th repetition, but got it back by the end.

One fun workout we had (by fun I mean it was really hard, but we won so it was cool) was a 50 lap race, every team had 5 different men.

The Marathon Man: Had to run 16 laps +/-2
The Distance Dude: Had to run 12 laps +/-2
The Middle Man: Had to run 10 laps +/-2
The Sprinter: Had to run 8 laps +/-2
The Wild-man: Had to run EXACTLY 4 laps

We did it right after nationals, so our coach gave of us all windbreakers, shirts, pants and hats from there which was pretty cool since we won.

I was the Sprinter even though I am a long distance person. I ran them at about 71's constantly. Our Wildman hit the last one in 48 (He is a professional though, who my coach trains, I can give you his name if you want via PM) and averaged around 51. The Marathon Man ran them the same pace as me give or take a few seconds but that's only because he is the best 2 miler in the county and I'm a measley freshman. Our Middle man ran around 72s and our distance guy hit around 74s.

We saved our Wildmans legs all after the 25th lap, so we were in dead last after the first 25 laps, but then we gave him the baton and he ran a 49.x in trainers. Than a 52, 52 and finally a 48 (was in spikes after the first one). It was fair though because everyone had an insane wildman, one team had a guy who ran all them but one of them under 50 Shocked .
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GBPackers79


Joined: 20 Jan 2007
Posts: 19622
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PostPosted: Fri Apr 17, 2009 8:12 pm    Post subject: Reply with quote

My season might be over.. I was out for a week with bursitis in my knee and a strained quad muscle, but I went back to the doctor today thinking I could get cleared and he thinks it's something worse.. I'm out for at least 2 more weeks, and getting an MRI sometime soon.

Sucks..
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