This is my first thread post, so it might be a little on the rough side. However, cutting straight to the point, I was wondering if anyone out there had some tips on running the more "middle distance" races of the 2 mile and 1 mile. I know this running forum is generally for longer races, and I do run 5k's in cross country, and have also ran 10k's, 13.1's and 25k's, but I am currently in outdoor track for a small >200 student school, so even though my times aren't incredibly fast, they are good for the small size of the schools I compete against.
I was humbled by my 2nd meet of the year, winning both the 3200m (2 mile) and 1600m (1 mile), but running much slower than I wanted. 3200m - 9:58 Goal - 9:26 and 1600m - 4:38 Goal - 4:25
I know I have the training in me to run those times, but I think my problem is having no one to run against. The 2nd place time in the 3200m was a 10:28 and the 2nd place time in the 1600m was a 4:43, which sounds close, but is misleading bc I was leading from the gun, and relaxed the pace at end when 2nd place started to kick, but I was probably +10 while pushing the pace.
I run 60 miles a week in track, including intervals.
Common intervals are:
3 x 1200's @ 3:35-3:40 pace
8 x 400's @ 63-65 pace
Fartlek 200's - One slow 200, One fast 200 - Slow is about 1:00 (active recovery), Fast about 30-32.
I believe I'm set on the speed work portion, but I would like training tips for the weekends, when I'll usually just go out and run slow mileage @6:30 min/mile pace, and 12-18 mile long runs @6:45 - 7:00 min/mile pace.
I think my biggest problem is TOO MUCH aerobic long runs and regular runs, cutting into the training I could be putting into my foot speed and fast twitch fibers. Should I run less mileage (40-50 miles per week) at a faster pace?