Elitetrack: Sport Training & Conditioning

I’m starting this to keep track of my progression and also to have you people post ur comments. I am a Junior at Green Hope High School in Cary, North Carolina. I focus primarily on the mile and and working towards a fast 800 meter time by June which will be my peak season. Thusfar my mile pr is 4:24. Last year i ran a 1:58 and 1:57 relay splits in the 4x800. I have not yet run faster than that this in the 800 as this year we are itterating the strength phase of training to ensure a late and strong peak season. We began strenth work in early indoor with 2x12minute above tempo or 3x8minute above tempo. We continue to do similar strength workouts but have recently incorporated some quicker workouts such as an all out 300 to 6- 200’s at 30 seconds with only 30 second recoveries. We have also done many repeat 1000’s, 600’s, and things of that nature. I just wanted to bring you up to speed on the training thusfar.

Next race: Saturday, the Bojangles Invitational in Apex, NC
Running: 1600
Goal: Run close to or under 4:20

We have a good thing going at green hope with a real strong 2/4/8 guy and several mile/2mile guys. Tommorow we have a workout, not sure what it will be. workouts for this week will be tuesday and thursday with easy running on friday to rest up for the race on saturday.
Props to p moax for telling me about this site.

Today we had a fairly tough workout.

8 x 400 at 65…....splits were 65,66,64,65,64,64,64,64
4 x 200 at 30…....splits were 30, 30, 29, 30

All around felt very good aerobically and the legs felt fairly good. I need to work on lighter feet. The last 100m of my 400’s were strong however.

The 64’s give me good confidence for an at 4:20 performance this weekend.

My weight regiment has been squats at 85 percent for 7-8 reps for 3 sets or 95 percent for 4-6 reps and 3 sets. Also deadlights follow similar proportion. However, leg lifting will be toned down from here on out in preparation for the upcoming state meet.
Weights tonite: Upper body
Bench Press: 3 sets of 8-10 reps at 135lbs
Shoulder Press: 3 sets of 8-10 reps at 40lbs
Pulls ups w/ knuckles pointed away from me: 3 sets of 12,10,10 reps
Elbow locked tricep pull downs: 3 sets of 10 reps at 54-50lbs

Core- Hanging legs raises(props to pmoax), straight leg raises, side to sides.

Today was a simple recovery day with a half mile warm up to dynamic streches to a 35 minute run at an easy recovery pace. Legs were fairly sore from previous workout but not overly sore. Static streches after.

Tommorow: workout for sure but not sure what. i predict strength/endurance…probably not on the track.

Yesterday (April 17th)...

us distance guys had a tempo run. We warmed up to dynamic streches. We had a ten minute build in to a fifteen minute tempo above conversational. We really turned it on the final K. Aerobically I feel strong, shin soreness is really the only thing holding me back.

Day before meet…

Today we just did some real light running. Smooth striders on the grass and streching.

* I run the premier mile at the Apex Lions Relays tommorow. Dakota Peachee of West Johnson H.S. will be my major competition who is an awesome 2 miler at around 9:30. I’m thrilled hes in it because I’m sure he will be looking to run a fast mile as am I. I’m looking to run close to or at 4:20. Weather should be good at about 70-75 degrees and sunny.

SO the race today when ok.  I ran 4:23 and placed second.

I took it out a bit too hard leading in 61-62. I really didn’t think it was that fast but it indeed was. I finally set a personal best and am feeling back to my gutsy self. Dakota peachee is a tough kid. He took the lead on about 800 meters in and trashed me the last 250m. He ran about a 4:21 i believe.

None the less big step foward and i am hype about the big races ahead.

Sunday was an easy 5 mile recovery run…

Race Wednesday…Conference- running the mile only to win and the 800 all out.

Workout Monday (Not agressive splits)-  3 Broken 1500’s- 600m at 1:46, 200m float, 400m at 69, 100m float, 200m at 32

Splits on hard sections- 600’s: 1:47, 1:45, 1:43
                400’s: 69, 68, 68
                200’s: 32, 32, 30

Feeling pretty good and the legs are feeling like they are gaining speed.

Tommorow: Easy 15-20 minute run w/ smooth strides.

Its been a while since i’ve blogged…runnings been going fairly well. i won the 4a mideast regional mile in 4:24.55. States is this upcoming saturday.

Recently: Monday was a moderate workout of 4 400’s at 65, and 8 200’s at around 30.
Splits for 400’s: 65, 66, 64, 64
200’s were quick: Averaged abot 29….last two 28.5 and 27 high.

Wednesday: Distance pace on track w/ flying 40’s at 90-95%. 10 total.

Today (Thursday) will be regular distance…35-38 minutes with a very easy friday run.

Summer Plans: Run the Durham Striders developmental race two weeks after states. Will focus primarily on the 800 for summer.

Feeling like I have a lot left and hoping to breakthrough the 4:20’s rut.

So the state meet went pretty well. I placed 3rd in the 1600 with a time of 4:21.10. The race went out almost perfect my first 400 being 65. There was a ton of traffic and I expened a lot of energy navigating the packs. The pr was a pr by almost 3 seconds so thats a good sign. Honestly I feel like the season has just begun and I am finally running again.

Fresh Start: My goal now is urgent and I really have one shot…Qualify for the emerging elite mile at nike outdoors. The qualifying time is 4:19. So if you think about all i have to do is take of a second and a half and I got it. Broughton highschool in Raleigh is hosting a mile under the stars with an alumni from Appalachin state pacing the race. This is a great oppurtunity. However..if all does not go well my focus will change toward the 800. I feel miles ahead of where I was a month ago speedwise. I have a couple of options for where I could run that fast 800.

I feel almost reborn with no pain in my shins and the injury to my i.t. band dissapated.

This is the theoretical best possible way for these things to unfold. Broughton race next friday…
4:19=qualifyed for emerging elite mile
Emerging elite mile= 2 weeks later 4:17, 4:18.
800m at Russel e. blunt at duke university=1:56, 1=57

Its nice to dream for at least a little while longer.