Big time personal best from my miler!

Featuring TheRunZone?s resident coach Tinman. All participants are welcome to post and reply to topics in this section whether you?re looking for advice, or sharing your own coaching experience.

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BURN7
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Big time personal best from my miler!

Post by BURN7 » Mon May 13, 2013 8:44 am

I am so glad I heeded the advice of the forum and ran a light workout last Wed.  My girl ran a 4:48 for the FULL MILE!  She finally got an opportunity to run against a solid field and she was paced by the best HS 800 meter runner in the nation.  She ran 72, 74, 75 and a whopping 68 to close.

I am not going to say that CV and Tinman Tempo is the sole reason as this is the first year she did not play basketball and trained the right way but the CV and tempo certainly helped her crank out those splits.

She said she just felt really good and went for it.  She is currently ranked number 4 in the nation and she is only a junior!  Last year her personal best was 5:08...20 second improvement in just a year.  13 second PR from winter track.  Thanks to everyone for the guidance!

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Re: Big time personal best from my miler!

Post by runthe8 » Mon May 13, 2013 10:19 am

Great job, Coach!  And athlete!  And she's still got some more meets coming up, I presume.

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Re: Big time personal best from my miler!

Post by Jeff_D » Mon May 13, 2013 10:26 am

Congratulations! That is so awesome. Be sure to keep the stamina/endurance rolling - sounds like she is getting plenty of 'speed' from racing.

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Re: Big time personal best from my miler!

Post by BURN7 » Mon May 13, 2013 10:29 am

Lots of meets remain.  We have 3 state meets and a county meet next weekend.  I am only running her in the 800 and 4 X 400 on Saturday at the County meet as it is a 2 day meet with the 1,600 being on Friday. 

I will keep the CV and she did a tempo after the race on Saturday as per Tinman's suggestion.  I also need to do a 3,200 specific workout to prepare her for that race 3 weeks from now. 

I am wondering if running say 3 X 400's or 600's fast like 800 pace is really needed.  I guess the racing takes care of that?

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Re: Big time personal best from my miler!

Post by LB26 » Mon May 13, 2013 11:38 am

Congrats, Coach!  That's a great accomplishment for BOTH coach and athlete. I'm hoping for a similar breakout from my milers in the coming weeks.  Like you, I'm confident that the CV/tempo work has had an impact on their improvement t/o the year (5:51 down to 5:32, 4:40 down to 4:31, and 5:43 down to 5:03).

As I stated in this forum before, I have a similar 3 x state meet schedule b/t now and May 31/Jun 1.  I am heeding the advice of you, Tinman, and the other coaches regarding CV work w/ some short, fast reps and to continue stamina/endurance.  What wkout would any of you recommend for my miler today and next Monday (district and regional meets are on the next two Wednesdays)?  Based on Tinman guidance, I'm thinking 3 x 1,000 at CV pace w/ fast 200s (i.e.: 1,000 at CV pace, easy 200, fast 200).

Thanks!

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Re: Big time personal best from my miler!

Post by BURN7 » Mon May 13, 2013 12:20 pm

I did a 20 minute tempo run followed by an acceleration workout 2 weeks ago.  20 minutes at tinman tempo pace, jog 1,600 then the following 100, 120, 150, 150, 180, 200.  100 started at mile pace and each rep got faster.  The 150s @ 800 and the 200 at 400 pace.

I liked it a lot.

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Re: Big time personal best from my miler!

Post by Tinman » Mon May 13, 2013 12:46 pm

Burn7 -

First, congratulations on having an athlete develop to such a high level!

Second, you must balance aerobic endurance (distance work and mileage), stamina (CV/Threshold), and race-quality training. The mistake is to go too far toward the race-quality direction and leave out the other two categories. However, as I have stated before, you can integrate workouts with all three categories. You can make the total workout long enough to meet the aerobic endurance requirement (say 7 miles in a workout rather than 4-5); you can meet the stamina requirement by starting the workout with threshold or CV (though I think CV is better in most cases for high school track athletes); and then you can tack on race-quality training too. You may want to run something like 3 x 1km at CV (jog 200) + 2 x 600 at 1600m pace (jog 600) + 1 x 400 at 800m pace to cover stamina and motor-neural prep for the big meets, where speed at the end of a race or surges will require more power. I would keep the total at no less than 6 miles for such a workout, so that you enhance/maintain aerobic endurance too.
Last edited by Tinman on Mon May 13, 2013 6:21 pm, edited 1 time in total.
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BURN7
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Re: Big time personal best from my miler!

Post by BURN7 » Mon May 13, 2013 12:53 pm

Thanks Tinman!

I learned my lesson about loosing stamina.  I backed off temp and CV for a few weeks and ran some mile paced reps and speed workouts, as well as meets.  She ran the 3k and looked flat and lacked stamina.  I did tempo and CV after that for 2 weeks and look what happened...4:48 and running fantastic.

I know that you should run the last really hard workout 10 days prior to the peak race.  What should you do after that last workout between the race?

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Re: Big time personal best from my miler!

Post by LB26 » Mon May 13, 2013 1:57 pm

Thanks so much for the great info!  It's ridiculous (and quite humbling) how much I continue to learn from all of you.  Speaking of learning...  do you recommend that wkout two days before the meet or is that too close?

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Re: Big time personal best from my miler!

Post by BURN7 » Mon May 13, 2013 2:17 pm

I did that during on a Wed. and the next meet was the following Monday.

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Re: Big time personal best from my miler!

Post by Tinman » Mon May 13, 2013 6:24 pm

The workout I suggested can be run 3 days before a race/meet, if your runners are fresh when they do the workout. If are not fresh, they can do the workout 4-6 days before a big meet. The workout is not long, though it has some zip too it. You can do an even more extensive workout similar in the overall concept to the one I prescribed, but that would have be to 10-12 days before a big meet.
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Re: Big time personal best from my miler!

Post by LB26 » Mon May 13, 2013 10:11 pm

Thanks for the additional info, Tinman!  We will definitely give that wkout a try leading up to States - we'll have sufficient downtime to fit it in.

I really appreciate this forum and all of the great advice.  Thanks again!

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Re: Big time personal best from my miler!

Post by coachjcs » Sun May 19, 2013 7:01 pm

I happened to stumble upon this site today, by accident.  How impressive for coaches, athletes and anyone simply wanting to learn about effectively training.  I do have a female athlete who is a 5 minute miler, 2:16 half and a low 11 2-miler although she's only run it once this spring.

Our state meet is two weeks from yesterday and although things are going well, I have been looking for one, great big peaking workout to fit in about 10 days out.  We have one last meet 7 days out, so essentially looking for something midweek, this week- sorry for the short notice.  In an earlier post in this link, there was mention of a more extensive workout for 10-12 days out.  Any insight to this would be greatly appreciated.  Thank you!

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Re: Big time personal best from my miler!

Post by coachjcs » Sun May 19, 2013 7:19 pm

This question to BURN7....I also like your tempo/acceleration workout.  What was the recovery time between speed bouts?  Jog back to start? 2x the time running?

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Re: Big time personal best from my miler!

Post by BURN7 » Sun May 19, 2013 8:04 pm

Jog back what you just ran recover.  Google Joe Vigil acceleration workout and you can read more about it.  I did an abbreviated version of it.  His is 100 - 200 first rep at 100 and mile pace.  Going up 10 meters all the way to 200 which is at 400 pace.

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