tag:blogger.com,1999:blog-5977617520048518161.post8710259783819628637..comments2021-05-31T07:37:06.574-04:00Comments on Craig Mac on the Track: A Pain in the ButtCraighttp://www.blogger.com/profile/06481289832958851933noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-5977617520048518161.post-25761869699228564982010-04-21T12:49:20.924-04:002010-04-21T12:49:20.924-04:00I'm only racing once a week, so i'm defini...I'm only racing once a week, so i'm definitely looking forward to trying those workouts. that 3x800 sounds TOUGH.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-24203332853089656882010-04-21T12:31:44.442-04:002010-04-21T12:31:44.442-04:00I'd say anything around 10-12 is fine for a lo...I'd say anything around 10-12 is fine for a long run, but I wouldn't do it the day after a race.<br /><br />As for sharpening, I like doing a longer interval at an aggressive pace, then some shorter, quicker intervals for an overall low-volume but high intensity workout.<br /><br />I also wouldn't do much in the way of sharpening if you're racing twice a week right up til your last couple meets. If you're racing twice a week, see if you can get an 800 race in the dual meet if your goal race is the mile.<br /><br />Don't put so much importance on time- race the other guys in the race.<br /><br />Here are two sharpening workouts I like for the mile, if you're only racing once a week:<br /><br />1) 1000m at mile pace, 4min jog, 2x300 fast but relaxed with 4min jog.<br /><br />2) 3x800, first 400 @ mile pace, 2nd 400 4-5 seconds faster. Take a slow 800 jog after each one- this is a really, really, tough workout.<br /><br />again, don't both using these if you have to race twice a week.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-85343761545120694362010-04-18T22:55:23.417-04:002010-04-18T22:55:23.417-04:00I don't need the sharpening stuff yet, but my ...I don't need the sharpening stuff yet, but my coaches have a good midseason plan - in fact we use that exact workout at times. I was just wondering since in the past our "sharpening" workouts have been the most long and strenuous of the season, which i'm pretty sure is wrong, as proved by my plateauing at the end of each xc and track season. Also, i'll be peaking for sectionals/state quals, since some crazy things would have to happen for me to make states this year. PRs are 2:08 in the 8 and 4:43 in the 16, though that 16 PR will likely drop this week. I'm just looking to peak for a sub 4:30 mile, which will be a tough goal in itself. And on another note, what would you suggest as a distance for my long run and 50-55 miles per week? I know i can make it to 12 without much problem, but that seem i little bit out of proportion with the total milage.<br /><br />Jeez i write long comments.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-26321841835722389902010-04-18T21:08:30.680-04:002010-04-18T21:08:30.680-04:00i would have liked to have been with you when you ...i would have liked to have been with you when you heard coach squires. <br /><br />i hope all else goes well for you. take care.walthttps://www.blogger.com/profile/08900537614257983359noreply@blogger.com