I need help peaking for districts and state (please!)
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NIch_xc
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I need help peaking for districts and state (please!)

by NIch_xc » Mon Apr 29, 2019 4:41 pm

I have my district meet in two weeks and state two weeks after that and I was wondering if I could have some help with my peaking phase for those races. Anything helps! (I think I know a good amount of general info, but nothing exact to what I should do each day..)

Some Background:
PRs:
400 - 55.8 (fresh relay last year, only 57 low this year not fresh in a relay)
800 - 2:08.9 (Haven't run at any fast meets except for when I ran 2:09.2 in late March, always on dead legs and never tapered)
1600 (main event) - 4:33.6 (did a small 2 day taper for this, this past weekend. splits were 65(30-34)-69-69-69 and mentally died from kicking too early)
3200 - 10:43 (Unofficial, ran in 30 degree weather solo. ran a 10:51 with a 61 last lap after a 4:51 with a 63 last lap about 30 min beforehand just trying to win both against the toughest team in my league in sit and kick races)

My training has picked up a lot from last year, I've focused on running a minimum of 60 min a day in singles with a short 2.5 ish mile double every morning and then whatever I feel like doing on Sunday to get a bit more mileage in.
My last 9 weeks (My most solid weeks of training ever in my life by a long shot) (Last year was anywhere from 25 to 50 mpw most of the time and only a 4:48 1600 PR)

Feb 18 - Feb 24: 74 miles (4x800 CV + 4x100 Hard, 5 mi Tempo @ 6:30, 15 mi Long Run @ 7:50, 5 doubles)

Feb 25 - Mar 3: 73 miles (5x3:30 @ CV (windy), 5 mi Tempo @ 6:26, 15 mi Long Run @ 7:55, 5 doubles)

Mar 4 - Mar 10: 65 miles (5x3:30 @ CV + 4x30 sec Hard, 4.7 mi @ 6:40 (didn't want to overdo it right before track started, 4 doubles)

Mar 11 - Mar 17: 51 miles (sick T - F) (5xk @ CV 3:45 to 3:33 + 4x200 33 to 31all w/ 200m jog rec., 11 mi LR @ 8:30, 3200 Time Trial 10:43, 2 doubles)

Mar 18 - Mar 24: 72 miles (12 mi LR @ 7:45, 6xk @ CV 3:47 to 3:31 + 4x200 33's 200m jog rest, 1600 - 4:42, 800 - 2:09, 400r - 60)

Mar 25 - Mar 31: 72 miles (12.5 mi LR @ 7:10 (Way too hard), 5x @ CV 3:44 - 3:38 + 4x200 33 - 31 same rest, 3200 - 10:52 (dead from LR) 400r - 57, 7 doubles)

Apr 1 - Apr 7: 83 miles (10.5 mi LR @ 8:30, 2xk @ CV + 5x300 @ 1600 + a bit around 54's + 4x100 w/ 15 sec rest @ 400 effort, 4.3 mi Tempo @ 6:55 over HUGE hills + 4x30 sec hill charges (1600 effort), 7 doubles)

Apr 8 - Apr 14: 70 miles (11 mi LR @ 8:25, 2 meets #1 16/32/4 @ 4:51-10:51-59 with 63 and 61 last laps for 16 and 32, #2 4:35 1600 splitting 70-69-69-66, 7 doubles)

Apr 15 - Apr 21: 70 miles (11 mi LR @ 8:15, 2 meets again #1 8/16/4 in 2:08.9-4:51-58 only the 8 and 4 all out, #2 3:18 1200 DMR split 66-63-69, 7 doubles)

Apr 22 - Apr 28: 61 miles (10 mi LR @ 8:45, only the 800 in 2:12 and 400r in 57 @ meet #1, meet #2 was 1600 in 4:33.6 PR(tapered slightly Th/Fri), 7 doubles)

(All "meet #1"s were Wednesdays)

So after all that, I don't really feel like I have a major weakness, but maybe I'm missing something?

If anyone could help, my last meets are the following:
Wednesday May 1st - league meet 3200 and 4x400, friends want to chase sub 10
Friday/Saturday May 10th/11th - Districts and most likely doing 1600 Friday and the 3200 Saturday and maybe 4x400 Saturday for the last event or instead of 3200, 800 prelims Friday and finals on Saturday.
Thursday/Saturday May 23rd/25 - State (days of the 1600 and 3200 that I should be able to qualify for at districts) or instead of 3200, 800 prelims on Friday and Finals on Saturday.

I know it's a lot to ask, but what do you guys think of for a schedule for these 4 weeks, or how should I try to peak?
Thanks a ton!

Also, if you can tell, would you guess I'm closer to a 9:50 3200 or closer to a 2:00 800?

Again, any help at all is greatly appreciated!!

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Mon Apr 29, 2019 10:57 pm

I think it might also help to just show what a usual week looks like for me to better explain the week's shown above.

(2.5 mi @ 9:00 in the morning M-F ( on a treadmill at the exact same pace to show heart rate change day to day with as few variables as possible) and 1 mi on Sat and 2.5 mi on Sun around 8:45 - 9:15)

M - 90 min LR w/ 2-4 strides
T - 60 min easy or 5 mi before a meet w/ 4-6 strides
W - CV workout or League meet
Th - 75 min very easy run
F - 60 min or 5 mi before a meet w/ 4-6 strides
S- Invitational (one time a long hilly tempo w/ 4 hill reps)
Su- 40 to 60 min easy

wuxcalum
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Re: I need help peaking for districts and state (please!)

by wuxcalum » Thu May 02, 2019 10:12 am

Can you clarify what your trying to qualify in and how close your are to qualifying times and/or which event you will think you will place high enough to qualify. The answer for peaking/tapering would vary depending on how easily or difficult you anticipate it for you to make state.

For example, when I coached a national level runner a few years ago, we did not have to taper at all for qualifying races while my other guys who were on the border of having the ability to qualify we fully tapered them for the qualifying meet.

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Thu May 02, 2019 10:45 am

wuxcalum wrote:Can you clarify what your trying to qualify in and how close your are to qualifying times and/or which event you will think you will place high enough to qualify. The answer for peaking/tapering would vary depending on how easily or difficult you anticipate it for you to make state.

For example, when I coached a national level runner a few years ago, we did not have to taper at all for qualifying races while my other guys who were on the border of having the ability to qualify we fully tapered them for the qualifying meet.


I just ran 10:07 at my league meet yesterday so I'm planning on doing the 1600 and 3200.

My competition is a guy who ran a 4:32 full mile (split a 4:30 1600) and then after that the next guy is 4:46 but he ran that with a 65 second last lap. Top 2 qualify or 4:32.00 (automatic) qualifies for state.

For the 3200 my teammate is at 10:08 (he ran 10:09 yesterday when I ran 10:07), another guy ran 10:16 mid season and hasn't ran it all out since but he had a bit more competition for that too, and then that 4:30 1600 runner might do the 3200, but I'm not sure, and he would be close to me. 10:02.00 (automatic) or Top 2 qualify for state.

I'm pretty sure I could qualify for both events without tapering by themselves, but I've never raced two days in a row and I don't know how that affects me. Also, head to head, I've never lost to anyone in the league (even the 4:30 guy, the last time we raced I was 4:35.9 and he was 4:36.5 and both of us PRd for that race).

If you have any other questions, just let me know!

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Sat May 04, 2019 3:43 pm

Just a quick update for the week.

Monday - 90 min long run @ 8:20
Tuesday - 44 min @ 8:15 w/ 4 strides at the end
Wednesday - 3200 in 10:07
Thursday - 80 min @ 8:05
Friday - 60 min @ 8:15 w/ 4 strides at the end
Saturday - last hard workout before districts.
(66 miles in 6 days)

My plan for the next week is to follow this plan Tinman gave to another runner with maybe a little more mileage. ( viewtopic.php?f=3&t=295 )

Today's workout was 3 mi Tempo 3 min rest + 3x400 w/ 800m jog rec.
Ran 18:27-3:00-61-6:30-60-6:50-58
(All of those 400s started out at 13/14 - 29 for the first 100 and 200 and negative split the tempo by a few seconds each mile)

Felt really good and didn't go all out on those 400s, but they were definitely tough. I'm hoping to go sub 4:29 and sub 9:50 on Friday and Saturday this next week.

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Sat May 04, 2019 10:37 pm

It's now forecasted to be 80 degrees both Friday and Saturday and I've been running in 60 or below all season .. any tips?

kendyl
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Re: I need help peaking for districts and state (please!)

by kendyl » Wed May 08, 2019 5:59 am

Tinman has some old threads, and even a powerpoint, where he discusses warmup for hotter races. I don't have time to find them, but I'm sure if you search, they'll pop up. Theres a lot of great information on old posts from this site. As for my thoughts, do an abbreviated warm up(slightly less than normal) and stay in the shade as long as possible. This is very important. Good luck! Lets us know how it went.

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Sat May 11, 2019 12:59 am

Well, Day One didn't go bad, but it didn't go good either. The week has gone like this (2 mi double M-W and 1 mi on F)

M - 60 min easy
T - 1 mi Moderate + 4x300 (6:35-53-53-51)
W - 6 easy
Th - 5 SLOW
F - 1600 in 4:34
S - 3200 Tomorrow

I ended up qualifying by 0.07 sec out kicking a guy, but only got second because the guy I've beat before just pulled away and ran 4:30 like it was easy. It was 80 degrees as forecasted and I warmed up on a slightly shaded trail and stayed in the shade of a building till about 10 min from race time. I went through 71-68-2:15 ish feeling like crap after lap 1 with no strong kick like I've had every other race. I'll be lucky to qualify for the 3200 tomorrow, but it's not out of the cards yet. I already know I tapered WAY too much and plan on going back up to 70 ish next week and only barely tapering for state and hopefully I'll dip under 4:30.

Again, not bad, not great, but kind of disappointing. Also, the first time I've ever blacked out (only vision for a couple seconds) from a race. I coughed so much afterwards I almost puked. Not used to the heat at all.

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Sat May 11, 2019 1:01 am

Forgot to add I did a 45 min cool down with the first 30 min SLOWWWW and then running moderate effort for 15 min (7:45) to try and put some distance back in my legs. I'm only at 38 miles for 5 days and feel like from now on I should listen to what I've read here a ton, don't think you have to taper much to race well!! Lesson learned.

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Mon May 13, 2019 9:26 am

I ended up feeling pretty bad for the 1600 only running 4:34 and getting .07 ahead of 3rd to get 2nd and move on. I didn't feel good at all and I think I may have tapered too much, but the heat was also a shock to my system. The 3200 was a lot more relaxed and I ran 10:12 for 3rd which means I'm not going to state for it. I was happy with my effort though because I ran much faster than I thought I was going to.

I didn't realize how much the heat was going to hurt me, I've never had this happen before, but my vision went white right after the 1600 and I started coughing a lot and almost puked even though I couldn't push myself as hard as usual. I drank a lot of sports drinks, water, and pineapple juice and I think that helped a bit, but that was probably the worst I've ever felt after a race. I'm hoping it has my body ready to race in the weather for state though.

Splits:
1600- 71-68-2:15 ish
3200- 5:03 (no lap under 75)-5:09 closing in 71 but not quite all out because no one was near me and I suck at closing without competition.

On to state!

NIch_xc
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Re: I need help peaking for districts and state (please!)

by NIch_xc » Mon May 13, 2019 9:27 am

Didn't realize I posted the 1600, sorry!

Knarr
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Re: I need help peaking for districts and state (please!)

by Knarr » Tue May 14, 2019 8:54 am

You may be right about the other stuff, but heat will do that to your system if you're not used to it. It can also exaggerate every other weakness, right?

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