High school training

Bret Clements Bath Invitational

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2019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Haslett,MI,

Member Since:

Nov 19, 2019

Gender:

Female

Goal Type:

Other

Running Accomplishments:

XC 5k PR: 19:09; XC 2 mile PR: 11:49

5K PR: 18:59; 10K PR: 42:04

Track-- 800 PR: 2:22; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:03

  • Won middle school XC regionals in 8th grade 
  • Won 1600 and 800 in T&F regionals in 8th grade
  • 1st city All-league (2nd in the league) this year
  • Got All-area in my division (3rd in my area)
  • Placed 14th at regionals this year, qualifying for state
  • Placed 35th at state (6 second gap between 30th place for all-state and 35th)

Short-Term Running Goals:

  • Run sub-18:30 in XC 5K
  • Sub-2:18 in 800
  • Run sub-5:10 in the 1600
  • Run sub-11:10 in the 3200

I want to be able to make my base mileage bigger so I can run longer distances faster. I also want to work hard the next few years without letting any stress get to my head (work on being mentally stronger)--I don't want to put unnecessary pressure on myself.

Long-Term Running Goals:

  • Sub 18 XC 5k
  • Sub 2:10 800
  • Sub 5:00 1600
  • Sub 10:50 3200

I want make sure I don't waste any opportuntities presented to me through running. More importantly, I want to just enjoy my high school running career and have no regrets at the end. I'll see where this running takes me...

Personal:

9th grader in Haslett High School

Miles:This week: 0.00 Month: 22.10 Year: 346.09
Slow milesFast milesTotal Distance
72.6535.93108.58
Slow milesFast milesTotal Distance
6.200.006.20

Time: 46:31

Pace:7:30

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Slow milesFast milesTotal Distance
5.750.005.75

Time: 42:11

Pace: 7:20

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Slow milesFast milesTotal Distance
1.503.505.00

400 repeats w/ 1 and a half mile warmup

1:35, 1:31, 1:31, 1:29, 1:29, 1:29, 1:25, 1:23, 1:23, 1:23, 1:22, 1:22, 1:21, 1:13, 1:17

 

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Slow milesFast milesTotal Distance
3.060.003.06

Pre-race run: 9:18 pace

 

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Race: Bret Clements Bath Invitational (3.107 Miles) 00:19:20
Slow milesFast milesTotal Distance
1.503.114.61

No competition, super hilly, good weather

~Pace: 6:21

Splits:

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Slow milesFast milesTotal Distance
6.440.006.44

Time: 50:55

Pace: 7:54

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Slow milesFast milesTotal Distance
1.003.004.00

Repeats w/ 1 mi warmup 

1st mile: 6:01, 2nd mile: 5:59, 

1st half mile: 2:29, 2nd half mile: 2:37

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Slow milesFast milesTotal Distance
3.000.003.00

6.80 miles biking~3 miles running

15.7 mph

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Slow milesFast milesTotal Distance
3.480.003.48

Pre-race run

Pace: 8:21

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Race: 2019 MSU Spartan Invite (3.107 Miles) 00:19:23
Slow milesFast milesTotal Distance
4.503.117.61

Hilly, hot, and super humid

Warm-up: 1

Clocked the time at 20:00 because I messed up finish from dehydration

Cool-down: 3.5

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Slow milesFast milesTotal Distance
2.490.002.49

Post-race run

Pace: 8:43

 

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Slow milesFast milesTotal Distance
2.890.002.89

Pre-race run

Pace: 8:36

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Race: CAAC Red Jamboree #1 (3.107 Miles) 00:19:38, Place overall: 3
Slow milesFast milesTotal Distance
1.003.114.11

Very hilly and hot (82), started out way to fast

Splits: 6:03, 6:44, 6:48

 

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Slow milesFast milesTotal Distance
5.740.005.74

Post-race run

Pace: 8:49

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Slow milesFast milesTotal Distance
1.003.984.98

Tempo plus hill workout

2 down tempo (6:56 pace)

6 Raby Road hill repeats

0.98 back tempo (7:12 pace)

 

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Slow milesFast milesTotal Distance
3.050.003.05

Pre-race run

Pace: 8:36

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Race: Jackson Invitational - Varsity (3.107 Miles) 00:19:53, Place overall: 4
Slow milesFast milesTotal Distance
3.973.117.08

Warmup- 1 mi

Course had multiple huge hills, had little shade, and was during a heat spike (85). I fell apart mentally.

Splits: 6:00, 6:42, 6:41

Cooldown-2.97

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Slow milesFast milesTotal Distance
7.600.007.60

Endurance

Pace: 8:17

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Slow milesFast milesTotal Distance
1.004.005.00

Warmup-1 mile

Tempo Run

Time 14:01 

Pace: 6:58

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Slow milesFast milesTotal Distance
2.330.002.33

Recovery day

Pace: 8:24

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Slow milesFast milesTotal Distance
2.003.005.00

1.5 mile warm up

800 and 400 repeats on course

1/2 miles: 2:57, 2:52, 2:51

1/4 miles: 1:19, 1:17, 1:16, 1:14, 1:12, 1:09

0.5 mile cool down

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Slow milesFast milesTotal Distance
0.506.016.51

0.5 mile warmup

6 mile tempo

~Pace: 7:07

Time: 42:45

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Slow milesFast milesTotal Distance
2.650.002.65

Pre-race run

~pace: 9:15

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Slow milesFast milesTotal Distance
72.6535.93108.58
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