Biff wrote:Ok it is hard to tell why you peak early from what you have written, but my assumption is that your coach has you doing hard intervals a lot and the mileage is not very high once you get into the speed work. That is typical for a lot of HS teams.
I will tell you my brother is in HS and has been in a similar situation and I have been able to guide him to improving significantly and consistently over the past year and a half, peaking at the state meet in XC.
Here is what you do:
The key is not so much the CV pace or the Tinman Tempo pace. Work with your coach. Do his workouts, and rather than just try to hit CV pace - focus on just running them within yourself. Most workouts should be doable, and not killers. If all the workouts are short speed (8 x 400 at mile pace etc), then make sure you are pacing appropriately and staying in control. You could even ask if you could run a 2 mile tempo before the speed - but some coaches may not agree to that.
More important - overall mileage, consistency and easy running. Make sure you are running easy on the non-workout runs. Truly easy. So for you, definitely above 7:00 pace, even slower than 7:30 a lot of the time. Add in morning runs. Use your morning runs and weekend runs alone to KEEP YOUR MILEAGE UP. So if your team is tapering off, or doing really short runs/workouts, make up the mileage in the morning with easy running. If you run EASY, you won't burn out. If you keep your mileage up, you won't burn out mid season.
If you can run 12 mile long run every weekend (and maybe an easy 8 the other weekend day), this will help keep you on the right track.
Remember, consistent easy mileage and a long run each week. Workouts in control. Do not drop mileage until the week of state. The workouts aren't as important.
Control what you can control (i.e. everything besides workout structure). You will be fine.
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