HS Coaches/parents- How's the season going?

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runthe8
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HS Coaches/parents- How's the season going?

Post by runthe8 » Mon Apr 22, 2013 8:54 am

I know some of you are high school coaches and/or parents of HS runners.  I'd like an update on your kids.  ZachCC, how is your son doing?  Burn7, how about your athletes?  And anyone else?

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Re: HS Coaches/parents- How's the season going?

Post by BURN7 » Mon Apr 22, 2013 11:08 am

Nothing great jut yet...she runs the 3,000 at Penn this Thursday. 

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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Mon Apr 22, 2013 6:42 pm

My son is doing pretty good, he is a freshman, so still learning as we go, he is better at 3200 than shorter stuff. His PR's this season-2:10, 4:51, 10:12. We found out that he exercised induced asthma, does not seem to impact longer races, but he struggles in 800, guessing, I need to better job with his speed mechanics as well. He has only been in one hot 3200 meter this outdoor, where he was in it to win it,  but lost on kick and ended in 4th in 10:12.

His training this season has not been quite I wanted, been averaging abt 240 min/week, with one long run of 60 min. We had a long spring break, we did not get on a track, just tempo stuff.

He had big meet last Tuesday and has another one tomorrow, going to try and do 4x800, 1600, and 3200, usually just 1-2 events per meet, but he is going to try and get distance MVP award! It will be tough for him, not favorite.

Saturday , he did do 3x1000 w/200-he went a little faster than CV-3:17, 3:18, 3:23, it was cold/windy-abt 1:15 jog 200, then jogged 400 then 2x800 hit 2:32, 2:33, was hoping sub 2:30, but little to fast on 1000's and pretty cold!

What do you all suggest rest of this week-race-tues, wed-easy 4, thur-60 min, fri-40 plus striders, Sat-3x1000w/200@CV plus 2x800 @ sub 2:30 w/400 meter jog btw. I figured easy 3 days after tomorrows race, because doing 3 events, will get easy 60 min in there thou, might go with 400 jog in btw 1000's?

Following week-Regional week-top 4 go to State-he is seeded 10th, but do feel he has chance to be in it, if he can break 10.
Mon-50 min
Tues-3x1000@CV w/400 jog plus 600 TT-Tinman WO
Wed-40
Thur-30 w/4x200-1600 down 800 speed
Fri-25
Sat-Race-3200 meter

Curious how everyone's athletes are doing and what I should do with my son over next two weeks!!
thanks :)

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Re: HS Coaches/parents- How's the season going?

Post by runthe8 » Mon Apr 22, 2013 8:24 pm

I'm not sure about the CV's- I think maybe it would be better to do 4 or 5x 1000m and then back off the 3200 race pace 800's, doing maybe some 400's at 3200 pace or even some cutdowns at the end, like 400, 300, 200 each getting faster?  I look forward to seeing what the others say.  I always get nervous as a coach around this time of year, hoping I'm doing the right things so the kids are ready to roll at the big meets.  I think the jog 400's the last week is a good idea instead of jog 200's in between the CV reps.

My son is running well, despite some pretty nutty workouts.  I try to tweak his training as much as I can, but sometimes there's not much I can do. Last Thursday, his  assistant coach told the team to meet in the gym instead of the track (the head distance coach wasn't there but this was her idea).  He explained that that were going to "cross train" and proceded to put on the Insanity workout video  ::).  Mind you, this was the day after a quad meet and two days before an invitational, and they have never done this video workout before.  My son and 3 other distance boys asked another coach if they could go do an easy run, but the coach said he couldn't go against the head coach's workout.  So the boys walked out of the gym and ran 7 miles.  But they got kicked out of the invitational for their disrespect.  Fun times. So I had him do a CV workout instead!  He did 7x 600 with 200 jogs, then 400 at mile pace (ran too fast), 300 at 800 pace (ran too slow), and 200 quick and relaxed (ran 29 sec).  I don't know if that was ideal or not but he liked it.

He is running the 3200 on Wednesday for the first time this season.  He has hit 2:04 for the 800 and 4:41 for the 1600 so far.  He likes the 1600 the best.  I am looking forward to seeing his 3200.  I have no idea what he will get to run at districts which is in about 3.5 weeks.

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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Tue Apr 23, 2013 7:12 am

Sorry to hear abt problem with your Coach, sounds like son is running good. Sounds like your son has some good speed!! I was a Div I runner, but I was better at longer stuff-CC/10,000, afraid my son is similiar, going to try and do something about that this summer.

I hear you about Saturday workout, I wrestled with that, might go to more of CV/Tempo stuff. Hopefully, I did not do to much with him this past Saturday, hope his legs are good to go tonight! His season could end next Saturday, so trying to sharpen him, he has not dropped a lot of time this season, so I might be panicking a bit, but I do believe part of problem, has been comp up to this point, has not really been pushed much in 1600/3200, that will changed tonight, so we will see.
thanks

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Re: HS Coaches/parents- How's the season going?

Post by runthe8 » Tue Apr 23, 2013 8:16 am

Good luck to you guys today!  I hope he breaks 10:00.  Report back, will ya?

Both my husband and I were Div I runners, but my husband was actually good  ;D- 13:36 5K in his early 20's and had 49 second 400 speed in HS while I was a mediocre middle distance runner. Too bad for my son that I hear that aerobic metabolism and oxygen transport is inherited almost entirely from the mother!  But he seems to be making the best of it.

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Re: HS Coaches/parents- How's the season going?

Post by Tinman » Tue Apr 23, 2013 9:21 am

r8 -

Even though mom contributes endurance capacity, dad can contribute other performance elements. Coordination, agility, resiliency, and so on might come from dad.
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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Tue Apr 23, 2013 9:29 am

Tinman,

Can you please advise me on son's training for last part of season.

Last Week-tues-race-4x800 and 3200, thur-60 min run, sat-3x1000 w/200 plus 2x800 @ 3200 w/400 job btw

this week-tues-race-4x800, 1600, 3200, thur-60 min, sat-CV or tempo or little race pace at end of tempo

next week-peak week- for Regional 3200 meter
tues-? workout, thur, sat-3200 peak race

been avg-240 min/week, 1- Long run of 60min, 1-50 min day, race
thanks

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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Tue Apr 23, 2013 8:57 pm

To Runthe8- Son did good-4x800-leg 2:08pr, 1600-1st-4:46-new pr, 1st-3200-10:32-could of been faster, but had big leg, and being third event was tired.
Your husband was fast!!

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Re: HS Coaches/parents- How's the season going?

Post by Tinman » Tue Apr 23, 2013 9:39 pm

Zach -

If your son has raced a lot and he's run hard intervals, then he won't need anymore "hard" training in the last 2-weeks before his peak race. If he's shy of racing or hard workouts, sharpen him with quality but not quantity. Example, 3 x 400 or 3 x 600 or 3 x 800-1000m is a good quality workout that's not too long. Run at race-pace, but use heavier shoes and a 2-mile tempo run before the reps. 2 miles jog after the reps. Total around 7-8 miles. Do those workouts 4-5 days before a big race. If within 2-3 days of the race, consider a short rep workout o ra time-trial over an under-distance.
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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Wed Apr 24, 2013 7:22 am

Thanks Tinman,

I will have him run 60min run Thurs, then what you suggest on Sat-maybe 2mile tempo then-2x800 at 3200, then following tues-3x1000@CV w/400 jog btw plus 3x400 w/400 jog btw at 1600-3200? Sat-Peak Race!!

thanks

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Re: HS Coaches/parents- How's the season going?

Post by runthe8 » Wed Apr 24, 2013 8:43 am

ZachCC- Great job for your son!  That's a really solid triple.  In our state, VA, if kids run the 3200 they aren't even allowed to triple- they can only do one other event.  But the sprinters/field eventers could do 6 or 7 events- seems a bit illogical.

My husband was the 1st American to cross the finish line in the NCAA Div I XC championships one year, can't remember the year, 1977 or 1978?  He was 4th place overall, Henry Rono was 1st that year.  I think Alberto Salazar was 9th or 10th that year.  Ran for Athletics West after college but injury finished him off at age 24.  Kind of sad.  But 100plus miles a week at hammer pace all the time will do that to you.  Which is why we are all here on the RunZone, I guess, learning how to train smarter, not harder.  My husband can't even run at all any more, without his knee blowing up into a balloon.  And he really misses it.

Tinman- Fortunately, for our kid, he inherited his dad's athleticism and coordination- I can pretty much just put one foot in front of the other, fairly quickly.  Don't ask me to throw a ball  ;D 

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Re: HS Coaches/parents- How's the season going?

Post by Tinman » Wed Apr 24, 2013 8:41 pm

Zach,

If your runner needs more stamina, co the CV 1000s and then tack on 3-5 x 200m quick at the end.

If your runner has great stamina and lacks speed-specific fitness, work on sets of reps at race-pace; then tack on short-speed, like 60s quick.

Tom
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Re: HS Coaches/parents- How's the season going?

Post by ZachCC » Wed Apr 24, 2013 9:10 pm

Thanks Tinman,

I think my son needs the latter, I think he needs speed specific work, I don't think he has raced too much and have done good tempo work this year. I think he would of gone faster in 3200 but was his 3rd event and was still pumped from 1600 PR and opened up with a 67 first lap!

so would you still suggest- 2 mile tempo-5k plus 30 or Tinman Tempo then 2x800 @3200 goal pace or would 4x800 @3200 goal pace w/400 jog btw better-leaning towards latter w/some 60's for speed

thanks for listening

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Re: HS Coaches/parents- How's the season going?

Post by vetcoach » Thu Apr 25, 2013 11:53 am

Weather here in Minnesota is the worst in 35 years of coaching track.  In spite of the conditions tho, weekly cv sessions have shown impressive improvements in 1600/3200 times.  Actually having trouble getting the guys to slow down, as they want to do everything at tempo pace or faster.  Letting them on a loose rein as no injuries have occurred yet.  Best thing about the program is a nice variety of paces and distances to keep them from getting stale. Now that the weather is warmer, looking to see how that variable helps with the times.

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