2 mile update.

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BURN7
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2 mile update.

Post by BURN7 » Tue Feb 26, 2013 10:29 am

My athlete dropped 15 seconds off her 3,200 meter personal best.  10:40!

ZachCC
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Re: 2 mile update.

Post by ZachCC » Tue Feb 26, 2013 10:35 am

Nice!! :D

what did her last week of training look like?

Wellpark
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Re: 2 mile update.

Post by Wellpark » Tue Feb 26, 2013 11:24 am

Hey B7,

I feel your excitement! It must be rewarding seeing your athelete do well and knowing that you have done your part 'working it out' for her.

Congrats

Impressive!

Wellpark

BURN7
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Re: 2 mile update.

Post by BURN7 » Tue Feb 26, 2013 8:45 pm

Things work out for a reason and her training/racing schedule was evidence of that.  She was running superb in the 1,600 during the state series.  She had been ranked number 1 at state groups and won then was ranked 3rd in the meet of champions.  I decided to bag the 3,200 as she was a higher seed in the 1,600 as the meet is 2 hours long and the mile is first 30 minutes later the 2 mile.
Any how she got a bit nervous and her indoor inexperience got the best of her.  She finished 5th 3 seconds off her best which was run the previous week.  The state champion was the same kid she beat 2 weeks in a row during the qualifiers.

Based of Tinman's advice I wrote plans to prepare her for the Saturday state meet 2/23 and she ran the 2 mile 2 days later on Monday 2/25

Leading up to meet:
Monday - Easy distance 6 miles or so.
Tuesday - last hard workout.  3 x 800 at CV with 400 jog.  Spikes on 1 X 600: first 300 at mile pace last 300 all out.  She ran 1:45.
Wed. and Thursday easy 5 or 6.
Friday: pre-meet.
Saturday: raced the mile.
Sunday: 3 mile shake out run for pre-meet.
Monday 2 mile.

Now there was no formal 3,200 workouts like race pace 800s but I feel that the meets when she ran the mile and 2 mile double were better than any training day I could have done.  2 state meet Saturdays in a row she wan the mile all-out and was good enough to train through the 3,200 to still win.  She ran the first mile 20 seconds slower than her race pace then closed as fast as posisble one week.  The next she just had o race hard after a 5:00 winning 1,600 an hour earlier.
Since she was so bummed after her 5th at the state finals I think that fueled the 2 mile PR.  Plus it was at the NYC Armory and she had some redeeming to do.

Tinman
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Re: 2 mile update.

Post by Tinman » Wed Feb 27, 2013 12:35 am

Burn7 -

Congratulations!

Smart Training works!  :)

Learn from this experience and share your knowledge with the kids you coach. Teach them the principles that help them make good decisions, which are based on logic, not emotion or misinformation.
Tinman
Last edited by Tinman on Wed Feb 27, 2013 12:38 am, edited 1 time in total.
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BURN7
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Re: 2 mile update.

Post by BURN7 » Wed Feb 27, 2013 9:02 am

Thanks Tinman.

The combo workouts I feel really was the difference.  Mixing CV stamina trainingyet still covering the anaerobic need to race well makes perfect sense.  The fast reps after CV is not too much to break down a HS kid but certainly enough to give confidence and the ability to kick.
Am I accurate with the assumption that the post CV reps are anaerobic?

Tinman
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Re: 2 mile update.

Post by Tinman » Wed Feb 27, 2013 4:03 pm

B7 -

Actually, very little of the 200m faster reps are anaerobic. You are training neural control and power, while reducing the bioenergetic cost of running at high speeds. For the 4 x 200m quick reps, following CV reps/intervals, your athletes are using about 30-20% anaerobic capacity, at most.

Remember, learning to run quickly requires skill, which improves rapidly with small doses of fast running using excellent form and technique.

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