Official High School mileage thread 7/13-7/19

5k PR - 18:57

Mile PR - 4:57

8th week of training.

Previous weeks - 35, 24, 40, 38, 50

Goal - 60 miles

Monday - 10.02 miles total

AM - 6 miles at 6:46 pace. Felt pretty good.

PM - 4 miles at 7:25 pace. Super easy. Subconsciously kept trying to speed up, but kept telling myself it was a recovery run. Very relaxing.

Tuesday - 10.01 miles total

AM - 6 miles at 7:01 pace. Easy.

PM - 4 miles at 7:02 pace. It was hot at this point in the afternoon, but otherwise it wasn't bad.

Wednesday - 9.1 miles at 6:37 pace. Opened up my first mile at 6:20 pace. Initially, I was scared I was going to crash really bad, since I hadn't planned for Wednesday to be that fast, but I decided to just go with the pace. Felt amazing. Really happy with how it turned out.

Thursday - 10.05 miles total

AM - 6 miles at 7:05 pace. Wanted to keep the pace decent after Wednesday's effort.

PM - 4 miles at 7:17 pace. Decided I had earned a recovery run. Felt good.

Friday - 10.02 miles total

AM - 4 miles at 7:10 pace. Legs felt sorta heavy, and didn't want to push anything, so I just stuck with it.

PM - 6 miles at 6:54 pace. Wanted to get a decent paced run in before my long run on Saturday. Felt good.

Saturday - 14.63 miles total.

Initially, I had just planned for a 11 mile run, however, my coach had different ideas. He wanted me to lead some of the new girls on our team around one of the loops on a nearby trail so they'd be able to run it alone when pre-season starts. Loop ended up being 3.43 miles. Pace was around 10:05, but it varied a lot. Super super easy.

Right after I was done with that, I headed off on my 11 miler. Normally, I like to keep them a bit faster (around 7:10), but since I had increased mileage so much this week, I didn't really want to push anything. I got a bit lightheaded towards the last 3 miles, but I think it was just dehydration. Ended up being 11.25 miles at 7:33 pace, which felt pretty easy.

Sunday - Rest day.

Total - 63.83 miles.

Overall, I'm happy with how it turned out. The mileage increase wasn't as tough as I thought it'd be. I think I'm going to bump up my mileage a bit next week, and then keep it there the rest of the summer. Ideally by August, I'd like to be totally comfortable with my mileage, and start trying to increase the quality of the runs.

Things I wasn't entirely happy about this week

- The spread of my doubles (6 miles vs 4 miles). The doubles seemed sorta pointless at sometimes. The only reason I really did them was because I've never been this high in terms of mileage before (coach normally keeps us capped at 20-25 miles per week during xc season), and I wanted to give my body some more time to recover. I think they'll be worthwhile next week though, since I'm planning on doing 7 miles AM, 5 PM, which feels a bit more justifiable to me.

- Work. I thought I was done last week, but the camp director said they needed help, so I got roped back in for a week. I know it's a better summer job then a lot of kids have, but supervising middle schoolers from 8 to 5 is pretty tiring.

- Long run pace. I was hoping for something a bit faster, but after all I've been through this week, I decided to just take it easy. I'm hoping to take it a bit faster next week though.

Looking forward to next week, and pre-season. We're officially allowed to start practice on August 15th, which is only 25 days away. Very exciting stuff.

Awesome week. I really like the way you organized your runs. Keep at the solid training man, that's awesome. I am building up to around 60 also. I think you're about due for a new 5k PR, keep at it.

5k PR- 18:10 but I'm probably capable of around 17:40 right now.

6th week of training

Previous weeks- 37, 34, 41, 44, 47, 40

Looked up the Summer of Malmo last week and tried to base my training off of that (without the doubles).

M: 8.25 (7:18)

T: 12x200 with 3 min. rest including a 400m jog. First 6 were working down to around 800m pace, and the last 6 were as fast as I could without straining. Splits were 36.9, 36.6, 35.9, 35.1, 34.6, 34.5, 33.2, 33.3, 32.7, 33.2, 32.2, 31.9. It felt good to run fast again, but not feel like I was about to die. 8.75 total

W: planned rest day

Th: 2 w/u, 4.37 tempo in 26:57 (6:10), 2 c/d. Would have done this Friday or Saturday, but the weather forecast showed much better running conditions on Thursday.

F: Woke up and the left side of my left foot was hurting. Tried to run to see if it hurt while running and made it about two steps before deciding to go back inside.

Sat: 0- Foot still hurting

Sun: 20.6 on a normal bike

Total: 25.37

Obviously I wanted to run more this week, but I'm happy with how the tempo and 200s felt. In hindsight, having to do 5 counter-clockwise 180 degree turns during the tempo (run on a flat 0.73 mile stretch of road) probably contributed to my foot pain. This is the first time I've ever been injured, so I don't know what to expect.

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Another good week, happy to keep my mileage where it is. Right where I want to be.

Goal:15:30-15:40

Current:16:09

M:3mi tempo@5:37, 2mi jog later in the day

T:6.06@6:21, 2mi jog later in the day

W:6.06@6:23, 2mi jog later in the day

T:5.01@6:29, 2.8mi jog later in the day

F:5.01@6:28, 2mi jog later in the day

S:8mi@6:29

S:Tempo within a run, did 1.8 easy, 3 mile tempo, 60sec rest, 1.8 easy. Averaged 5:38 for the tempo and 6:18 for the whole run (not including the 60sec rest).

Total:53.02 including some warm ups, cool downs.

Pretty good week of training, but I need to start going on longer runs. I think this week I'll start combining my usual 5mile/2mile doubles into one 6-7mile run.

@Incoming freshman- Sorry to hear that dude, stay off of it as much as possible. Keep working your ankles strength back up. Solid tempo, and 200s though.

@0987- Solid week, can't believe how fast your easy runs are! That's awesome. Solid mileage for the week, and a couple nice tempos. Was the 8 mile run your long run?

Goal: sub 17:30 5k XC, top 30 at state XC

15 male, incoming sophomore

3200 PR: 10:59

M: 5 recovery/weights-chest and back

T: 2.1 warmup+ 2x800 at 2 mile pace (2:55, 2:54)+ 2x400 at mile pace (79, 74)+ 2x200 fast (34, 34) + 3.5 cool down. Each interval had half the distance walked (800 run, 400 walk)

W: 1.7 warmup + 4 mile tempo (6:46, 6:43, 6:40, 6:41) + 1.7 cooldown/ weights arms and shoulders

T: 3.2 mile warmup+ about .20 miles of bleachers (3 sets of 3 all the way up the stadium at my high schools bleachers) + 3 miles cooldown/ weights legs, didn't hit it as hard this time :)

F: 5.2 recovery

S: 6.3 easy

S: 13.1 mile long run

51 total. I wanted to experiment with putting all my workouts in 3 days, and it worked well this week. I went really easy on my easy days and felt good all week. On leg day all I did was squat and calf raises and it was good. Thanks for the advice there, TDodd. Really pleased with both my intervals and tempo. Hope everyone else had a good week.

16:04 as a soph

Mon- 7 miles, got lost on trails. Picked up last mile. 4 strides after

Tue- 6 mi easy. Roads.

Wed- 2 x 1k fartlek intervals on big dirt loop at park. 200 on, 200 off.

Thu- 5 miles easy. roads

Fri- Long Run 45 min out, 40 min back.

Sat- 5 miles hilly dirt trails.

Sun- Off

17:01 5k

I'm going to be a freshman. Hit 32 miles last week, most ever.

5K PR (last year's XC, not representative really): ~18:30

5th week of base (LOWER MILEAGE WEEK)

Previous weeks: 39, 43, 46, 51

Goal: 35+

Sun- Planned rest day

Mon- 10mi long run (7:14)

Tues-6.25mi with 3.125 tempo on way back (6:25 on tempo)

Wed- 5mi easy (7:23)

Thu-5 mi easy (7:25)

Fri-5.125 mi easy (7:13)

Sat-10K race (40:28-bit long) with 1.25 w/u and 1K cd

Total: 39.3

Good week overall. The heat and humidity really increased Friday, so Friday's run felt awful, the 10k had lots of water stations and hoses so was alright although still very tough. Was happy with how it felt this early in base and season as it is my second best time behind one from during track season (short course). The recovery week went well and it was a good idea to introduce the tempo and quality while not dealing with the high quantity. This upcoming week will be my highest mileage yet (this summer is much larger in mileage than I've done before) as well as some quality and is going well so far.

@OklahomaGuy- Awesome week! Keep grinding through the end of summer man, I'm quite confident that you're going to meet or exceed your 5k goal this season. No problem on the advise. Also, on your recovery between invervals try jogging pretty slowly, it will recover your body more actually, and it will add mileage and consistency.

@16:04 last year- Solid dude, pretty happy to see that you're adding in consistency into your work ethic. Keep increasing the consistency level dude, you could have a great season. Nice long run, I see that you ran a nice negative split.

@Billy is my hero- Nice man, I'd love to see what you're doing on a day in basis though.

@Work it- Wow, you're training is super similar to mine! I think I told you that last week, but at this point its just kinda weird lol. We both had a down week on the same week, close to the same mileage! Haha, keep working hard buddy you're gonna blow your 5k PR out of the water. Solid tempo dude, something that may help with tempos that I do is negative split, because it's a lot easier for me to finish fast rather than start fast. Keep building mileage dude!

Upcoming Junior. Last summer I only peaked my base mileage around 40 so I'm happy bumping it up a notch. I've only really done around 35-40mi during the season, so high mileage is new to me.

5k PR- 16:28

2mi - 10:01

Mi - 4:35

Goal: 15:45-15:30

7th week of training

Goals: Start incorporating strides, try to add a tempo run

T- 7mi @ 7:00-7:30 pace (ez)

W- 7mi @ 7:10-7:45 pace (ez) 8x100m strides

Th- 6.5 @ 6:50-7:25 pace (a little harder than ez), 8x100m strides

F- 9mi @ 7:05-7:30 pace (felt great)

S- 5mi @ 7:15-7:45 pace (planned recovery day, probably should have ran a double)

Su- 6.5mi, 20min ez @ 7:30-7 pace, then 10min @ 6:45-6:30 pace, followed by 15min @ 6:30-6:10 pace (good tempo day, probably should have ran some sort of cooldown for mileage.)

M- 7 @ 7:20 pace (felt kinda forced, I think I'm tired from yesterday), 6x100m strides

Total- 48mi

Question: Why do everyone's easy runs so fast? If I'm aiming to get my 5k down to 15:45, should I try to speed up some?

@Running>Basketball- Solid week, you seem quite consistent. Yeah, For your tempo you will probably want to do something like (2 miles to warm up, 4x150m strides, 20 minute tempo, 2 miles to cool down)

Answer: Some people are more strength oriented, meaning they're easy pace will be faster than someone with a more speed based running style.

-No, don't speed your easy runs up, they're fine where they are. Just try to add in doubles, and a more structured tempo run for now. Keep building your mileage, you could definitely get into the low 15:30's if you maintain around 50-60 MPW in the season.

Interesting what you say about easy pace. 80% of my XC teammates are 800m runners in the winter/spring, where I'm a 3200 runner and their easy pace is much quicker than mine, even though in intervals and stuff we are all together. I always assumed when you are used to racing at 4 min/mi pace that an 8 minute mile will feel much easier than someone who races at a much slower speed than that. Only time I'm really faster than them is during recovery jogs on workouts.

Well, if the 800 is ran correctly I consider it a strength oriented event. Also, they may be running their easy runs and other principles of training too hard.

BUMP, because I want to see some more training plans.