WTF is wrong with my 3200

[trebor deer]

I'm looking at everybody's 1600 compared to their 3200... I've seen a 4:40 and a 9:50.. etc etc..

I've ran under 4:30 3 times (4:27 pr) but can't seem to get under 9:50 for the 3200 (9:56) My 800 pr is nothing special (2 flat closest person behind me 10 secs 62 58 splits) and my 3 mile x country is 15:55. 400 pr is a 50.9

Should I be running faster than a 9:56? Also, should I stick to middle distance?

[run4fun]

Sam thing here. Although I am not quite as good as you I run low 4:30s consistently but my pr in the 3200 is a 10:26. Probably because i focus on the mile and any time I run the two mile it is after at least two other events. But it is a little frustrating.

[gtime1031]

yeah i have the same problem i ran 4:36 then go out and run a 10:34, and when i got done it felt like i just got done with a tempo run, i guess i don't have the mentality to run 3200 yet or something

[RavenPride05]

I have the same problem too! I run a 4:27 and 2:03 but I have been running a 10:10 sence my sophmore year and I'm a senior now. Does anyone got a clue why?

[Zat0pek]

How many times have you run the 3200 fresh when you were peaked?

In most meet schedules around here, the 3200 comes after the 1600. If you're doubling, I would expect your 1600 to be a better mark.

If you're doubling and still able to run the 9:50's with a mile PR of 4:30, then that actually says good things about your potential at 3200.

[trebor deer]

3200 starts before anything... in Texas.. it goes the 3200 meter first.. then the field events.. then no running events start until all the field events are done. We're lucky. It's just mental.

[KevinM]

How are you running your 3200s? How have you approached the first 800-1600 of the race?

[runneronfire]

I find anything longer than a mile really hard to run unless you've got a lot competition to hang with. Its hard to stay with it mentally for 8 laps if you're all alone. If you haven't been in real competitive races for that distance, then I'd see if you could get in one for a big invitational. And also, don't think too much about how many laps you have left, just think about sticking with the guy ahead of you, or passing him.

[DCtrack]

Back in high school I only ran 10:05 to go with my 4:29. My problem was mileage. I only ran 15-35 miles a week depending on the season. When I bumped my mileage up and did more tempo runs, I performed better at the long stuff.

[laxcrunner]

i run 4:36 and 9:57, i think that lines up pretty perfectly, i did those times in a mile 2 mile double day, i like running the mile before the 2 mile, i feel like it loosens me up and i run better

[XCdude24]

You could just be a bad 3200 runner. My xc times are a little slower(just a little) than my 1600 times, but im horrible at the 3200. You may just not be able to keep your focus. But yeah, if you're doubling, you're not going to do as good.

[DCtrack]

What people need to realize is that their training is probably much different during xc and track season. You don't just have certain distance that you don't race well like good in the mile, bad in the 2 mile, good in the 5k. It doesn't reall work like that. It is more a function of training. You are doing much more anaerobic work during track which can hurt the 2 mile time.

[Beanfontaine]

how fast do you go out the first lap. Bes thing to do is to run every lap at the same split. so go out in 1:13 and stay at 1:13 until the final lap.

[trebor deer]

Hey Bean.. who are you? I know your from Texas.. so am I.. PM me if you don't wana post it on here

[trojanrunna]

What people need to realize is that their training is probably much different during xc and track season. You don't just have certain distance that you don't race well like good in the mile, bad in the 2 mile, good in the 5k. It doesn't reall work like that. It is more a function of training. You are doing much more anaerobic work during track which can hurt the 2 mile time.
it might not be the distance thats hurting them. if the 3200 was run on a huge track so it wasnt 8 laps of staying focused, im sure some of these guys would be running faster.

[Beanfontaine]

it might not be the distance thats hurting them. if the 3200 was run on a huge track so it wasnt 8 laps of staying focused, im sure some of these guys would be running faster.


very true. guys in xc at regionals were coming thru 2 miles at 10:05 range and generally maintaining pace. than track comes around and there 3200m pr's are 10:04, 9:59...its just the atmosphere of the race really.

[xcviking07]

A kid on my team runs 52.8, 1:58, 4:29, 9:59 and 15:14 for 3 miles in xc. I'm not sure why his 3200 time isn't faster either. He's not in as good of shape distance wise as he was in xc though.

[irunslow]

it does have to do with milage and endurance. but also mental strength. you have to be able to keep pushing yourself all 8 laps. it takes alot of practice to get that way. my sophmore year i dropped out of a race because we came through in 4:59 and my 3200 pr was 10:20...i couldnt focus and i dropped. just set up a plan for each lap and what you need to do for it and push yourself.

[Shep]

BASE MILAGE!!! I ran 4:20 in HS and broke 10 once. Now in college, I can run about a 9:30 2 mile just off of base milage and no speed work.

[DCtrack]

If you can't focus for 8 laps and start running like a wuss then you need a new sport. I think that people who are mentally weak and cannot handle racing at full effort belong in a different sport.

[nikezoomboy]

this is true! heres a helpful tip from a book I read awhile ago. If that inner voice inside your head keeps talking to you asking why are you doing this, this hurts you should stop. Its your left side of your brain doing it to you. I gave my inner voice a name and it happens to be the asst. coach on the team who I don't like and who can't even finish a sentence. well when im racing and he starts talkign i tell him to shut the hell up and ill deal with you after the race is over. All of this is from the book PROGRAMMED TO RUN

[trojanrunna]

If you can't focus for 8 laps and start running like a wuss then you need a new sport. I think that people who are mentally weak and cannot handle racing at full effort belong in a different sport.
thanks man. i guess i'll go find another sport because i find running 8 laps by myself difficult. nevermind the fact that i have no problem running all out for 2 laps, 4 laps or cross country. that one event means i'm a pussy and am unworthy of participating in the same sport as you, oh glorious one. dick.

[dylan5309]

I gave my inner voice a name and it happens to be the asst. coach on the team who I don't like and who can't even finish a sentence. well when im racing and he starts talkign i tell him to shut the hell up and ill deal with you after the race is over.

ha that's awesome. I just zone out on my 32 and end up not making a move like I do in the 1600. I'll have to try something like that.

[VoidSix]

Just put a lot of confidence and pressure on yourself. Gear as many parts of your life towards that race as you can and you won't want to lose it.

This also helps me: imagine the pain you experience in the race. Now imagine that you were being tortured and had to maintain that pain for ten minutes, whether you wanted to or not. It would definitely suck, but it's not going to kill you. Now, if that is worth it to you--ten minutes of pain for your desired result-- you just have to remember that it's worth it to you during the race. If it's not, you are never going to be able to do what you want in the 3200.

[DCtrack]

thanks man. i guess i'll go find another sport because i find running 8 laps by myself difficult. nevermind the fact that i have no problem running all out for 2 laps, 4 laps or cross country. that one event means i'm a pussy and am unworthy of participating in the same sport as you, oh glorious one. dick.

Well if it is just one race that you sick at then it is a menta problem, not a physical one. As I said earlier, you must be mentally weak. When you think about slowing down, just speed up. That's all there is to it.

[trojanrunna]

all nastiness and whatever aside, i know it's a mental thing because i used to do fine in the 3200. but the last time i ran it, i didn't even think about slowing down, i just did. when i realized i was going way too slow, i tried to pick it back up to a decent pace, but that hurt like hell. the pain wasn't really in my legs, but it felt like my stomach was burning.

[DCtrack]

Then rip your stomach out and keep running. You will lose a few pounds that way too so you can definitely run faster.

[trojanrunna]

lol i don't have a few pounds to lose. definitely once i run a decent race i'll be fine for it though.

[jwager]

Mileage...it sounds like you need mileage. If you can break 4:30 in the mile but not 9:50...you need to pile on the miles.

[Cheese]

the 3200 you have to really find something to focus on to help you run the whole race, not just the first 2 and last 2 laps. It requires strong mental toughness.

[pegski]

What if my son has the EXACT opposite problem??? He runs a 15:30 3 mile and a 10:10 3200 but can only muster a PR of 4:50 in the 1600 and 2:15 in the 800.

[bamfrunner]

for the dad above me i run 450/1600, 217/800 and 959/3200. The problem is I just don't have enough strength or talent to run in the 430 range where i should be.

[Rob A]

What if my son has the EXACT opposite problem??? He runs a 15:30 3 mile and a 10:10 3200 but can only muster a PR of 4:50 in the 1600 and 2:15 in the 800.

It could just be that your son doesn't have much speed.

My coach said he once coached a runner who ran a 4:40 mile (and couldn't get any faster no matter what he did) and a 9:20 2mile (exactly 2 4:40's). He could hold the 4:40 pace for 2 miles, but couldn't go any faster for one.

[LH_Halfer]

Does anyone else think that this kid's PR of 2 flat in the 800 is a bit slow? If he runs a 50.whatever, I think he should be able to break 2 pretty easily. Actually, with that type of speed, I'd expect a lot faster than just sub 2. He should be able to flirt with a 1:55 or faster.

[Rambo1603]

Ok, I saw this topic and decided to share my problems.

Throughout the winter I put in more mileage than I ever have in my life. I had 3-75 mile weeks and 2-70 mile weeks. I am known more for my endurance than my speed, and the 3200 is my best event. But this year i've run a p.r. in the 800 of 2:02 in a time trial. A p.r. in the mile @ our first meet alone in 4:35, but the event which I should be running under 940 I just ran 955 at our last meet. If anything I figured id be able to maintain a certain pace forever and not have as much speed, but boy was I wrong. Ive done about 4 15 mile long runs. It just seems when im running the 3200 that 73 sec/ feels way harder than it should. My p.r.'s from my soph. year were 2:06 and 9:56, and 4:44. This is really pissing me off.

[XC714]

i run 4:20/2:00. 15:33 3 mile...but i have a crappy 2mile.
thing is i dont really care about the 2mile. so i dont really take it as seriously as the other events..and over here..the 2mile is the 2nd to last event!

[BenZ89]

It could just be that your son doesn't have much speed.

My coach said he once coached a runner who ran a 4:40 mile (and couldn't get any faster no matter what he did) and a 9:20 2mile (exactly 2 4:40's). He could hold the 4:40 pace for 2 miles, but couldn't go any faster for one.

somehow I doubt a 4:40 was the best he could do....He prob could of ran 4:25 and 4:30 at the slowest

[Birdman]

Ok, I saw this topic and decided to share my problems.

Throughout the winter I put in more mileage than I ever have in my life. I had 3-75 mile weeks and 2-70 mile weeks. I am known more for my endurance than my speed, and the 3200 is my best event. But this year i've run a p.r. in the 800 of 2:02 in a time trial. A p.r. in the mile @ our first meet alone in 4:35, but the event which I should be running under 940 I just ran 955 at our last meet. If anything I figured id be able to maintain a certain pace forever and not have as much speed, but boy was I wrong. Ive done about 4 15 mile long runs. It just seems when im running the 3200 that 73 sec/ feels way harder than it should. My p.r.'s from my soph. year were 2:06 and 9:56, and 4:44. This is really pissing me off.



patience......youll run low 930s when you are ready for the pain of the 2 mile, its a much more gruleing event then then 800 or mile even though i would put the 800 as the hardest track event to run.

[watchout]

Ok, I saw this topic and decided to share my problems.

Throughout the winter I put in more mileage than I ever have in my life. I had 3-75 mile weeks and 2-70 mile weeks. I am known more for my endurance than my speed, and the 3200 is my best event. But this year i've run a p.r. in the 800 of 2:02 in a time trial. A p.r. in the mile @ our first meet alone in 4:35, but the event which I should be running under 940 I just ran 955 at our last meet. If anything I figured id be able to maintain a certain pace forever and not have as much speed, but boy was I wrong. Ive done about 4 15 mile long runs. It just seems when im running the 3200 that 73 sec/ feels way harder than it should. My p.r.'s from my soph. year were 2:06 and 9:56, and 4:44. This is really pissing me off.

What's probably happened so far is that your mile speed finally caught up with where you were at in the 3200 last year. But as has been said, just be patient and your 3200 will probably start dropping, too.

[WildcatXC]

somehow I doubt a 4:40 was the best he could do....He prob could of ran 4:25 and 4:30 at the slowest

THe point of the story is that he couldn't

Though the story can't be completely factual. If he runs 9:20 for the deuce and never ran sub 4:40, that means he runs perfect splits in the 32 each time, which is impossible EVERY time you run it. So at some point if he runs 9:20 he ran sub 4:40 for four laps.

[Birdman]

it also could depend on the types of races hes in, if there kicking races and hes not a kicker then that could be why his mile pr is slow. This indoor season I ran the mile a couple times and never broke 5, exept in the 3200 at states when the races for more for speed as aposed to gaining a place spot at divinshon or county meets.

[sparrowcoach]

I think a ton of the 3200 is the proper training and the proper race strategy. The best way to run your best time is relax. I know it sounds counterintuitive, but far too many people go out to hard and pay too much of a price and it costs them alot of time at the end. Negative splits are the most effective way to run your race and I try to train my athletes for negative splits and pacing. Your first lap or two should feel very easy and you dont want a 4:42 first mile if you are a 9:40 runner.

some of my athletes PRs over the last two years:

4:23/9:22
4:32/9:27
4:34/9:44
4:34/10:06
4:35/9:59
4:43/9:58
4:43/10:06
4:44/10:18
4:56/10:16
4:51/10:27

You'll notice that for MOST of them, the 3200 pace is within 20 seconds or less of their 1600 pace.

[Pistlepete1600]

3200 starts before anything... in Texas.. it goes the 3200 meter first.. then the field events.. then no running events start until all the field events are done. We're lucky. It's just mental.

who are you?

[80miles/week]

I'm looking at everybody's 1600 compared to their 3200... I've seen a 4:40 and a 9:50.. etc etc..

I've ran under 4:30 3 times (4:27 pr) but can't seem to get under 9:50 for the 3200 (9:56) My 800 pr is nothing special (2 flat closest person behind me 10 secs 62 58 splits) and my 3 mile x country is 15:55. 400 pr is a 50.9

Should I be running faster than a 9:56? Also, should I stick to middle distance?

Sam thing here. Although I am not quite as good as you I run low 4:30s consistently but my pr in the 3200 is a 10:26. Probably because i focus on the mile and any time I run the two mile it is after at least two other events. But it is a little frustrating.

yeah i have the same problem i ran 4:36 then go out and run a 10:34, and when i got done it felt like i just got done with a tempo run, i guess i don't have the mentality to run 3200 yet or something

I have the same problem too! I run a 4:27 and 2:03 but I have been running a 10:10 sence my sophmore year and I'm a senior now. Does anyone got a clue why?

same. there is a trend here, yes? 4:35mile, 10:01 2mile...its not that bad but...