High school training

MHSAA LP D2 Finals

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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
74.2115.6289.83
Slow milesFast milesTotal Distance
1.810.001.81

Pre-race run

~pace: 9:17

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Race: MHSAA LP D2 Finals (3.107 Miles) 00:19:12, Place overall: 35
Slow milesFast milesTotal Distance
1.503.114.61

1 mile warmup

The actual muddies course we've run and crazy wind=amazing that I got even that time... 7 seconds off of all-state. 4th highest placer in Haslett girls history though!

0.5 mile cool down

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Slow milesFast milesTotal Distance
6.000.006.00

Easy run

Pace: 8:05

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Slow milesFast milesTotal Distance
0.000.000.00

Swimming for 35 minutes

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Slow milesFast milesTotal Distance
3.004.007.00

2 mile warmup

Tempo

7:10, 6:55, 6:31, 6:15

1 mile cooldown

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Slow milesFast milesTotal Distance
0.000.000.00

45 minutes swimming (w/ breaks)

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Slow milesFast milesTotal Distance
3.500.003.50

Pre-race run

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Race: 2019 MITCA Team Michigan Trials (Mid-East Qualifier) (3.107 Miles) 00:19:25, Place overall: 10
Slow milesFast milesTotal Distance
2.503.115.61

1 mile warmup

Still really sick and super muddy course because of snow-- mentally fell apart (3 places and 14 seconds off of last years race)

1.5 mile cooldown

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Slow milesFast milesTotal Distance
5.000.005.00

Beginning of break off of running...

15--> 5 miles runnig

15.6 mph

 

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Slow milesFast milesTotal Distance
4.000.004.00

Tempo 

1.5 min hard, 0.5 min easy 

12 biking miles-->4 miles

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Slow milesFast milesTotal Distance
0.000.000.00

15 mins high intesity plyometrics

10 mins weight lifting and strength

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Slow milesFast milesTotal Distance
3.700.003.70

Biking Hill workout

11~3.7 miles

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Slow milesFast milesTotal Distance
5.000.005.00

55 min eliptical- 

10 min warmup; starting at level 1 resistance and going up one every four mins (40 mins total and whole thing at medium pace); 5 min cooldown

20 min swimming

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Slow milesFast milesTotal Distance
0.000.000.00

45 min swimming 

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Slow milesFast milesTotal Distance
5.200.005.20

16 mins biking~5.2 mins 

level 3 resistance, level 3 incline

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Slow milesFast milesTotal Distance
0.000.000.00

40 min swimming

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Slow milesFast milesTotal Distance
6.000.006.00

consistant 60 mins on eliptical

level 5 incline and resistance

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Slow milesFast milesTotal Distance
0.000.000.00

35 mins swimming

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Slow milesFast milesTotal Distance
6.000.006.00

Interval eliptical workout 

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Slow milesFast milesTotal Distance
5.000.005.00

~8:40 pace... First run off of break

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Slow milesFast milesTotal Distance
0.004.404.40

Biking 13.2-->~4.4

Av. Watts~157

Interval resistance and incline training

25 min weight room training

 

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Slow milesFast milesTotal Distance
3.501.004.50

2 miles slow- 8:38, 8:37

1 fast mile- 6:50

1.5 slow miles- 8:21, 4:05 (8:08)

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Slow milesFast milesTotal Distance
3.500.003.50

40 mins of high restistance elyptical training

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Slow milesFast milesTotal Distance
4.000.004.00

Av pace~8:28

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 8:20, 8:05x3, 7:55

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Slow milesFast milesTotal Distance
74.2115.6289.83
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