Official High School mileage and racing thread 7/20-7/26

5k PR- around 17:40 based off other PRs

Tried to cross-train while I was injured, but it was hard to motivate myself.

M: 45 min. pool running (only day I had access to a pool that was deep enough)

T: 16 mi. biking

W: 20 min. swimming broken up into intervals

Th: nothing. Foot stopped hurting but I decided to give it another day to heal

F: 5 (7:42). Extremely sore afterwards from not being used to the pounding of running.

Sat: 5.5 at practice including 1 mile in 6:08. The workout was 4 x mile on a portion of our XC course, and the senior captain told me to hit 5:45-5:50. Stopped the workout after a 6:08 first mile and jogged 2.5 easy. Basically, my legs were too sore after Friday and I had zero pop in my step.

Sun: Planned 6 easy but stopped after 1.5 due to an extremely painful side cramp (I know, I'm a wimp). Starting to feel some pain in my foot again, so decided to play it safe and not try to run again later. I should be able to run tomorrow.

Total: 12

Awesome to see that you're adding in cross training when you need it. Not a lot of runners are mentally strong enough to do that. Keep it up, try to keep off of the foot as much as possible!

5k PR: 18:40( awful, I know, my miles a bit better at 4:57)

Week 7: - 42.22

7/20/15 - 5.32

7/21/15 AM - 3.2 miles

PM - 5.5, relaxed fartlek run, with 6 60 second pickups.

7/22/15 - 6 miles on the elliptical. It was awful, I just really didn’t want to face the deerflies.

7/23/15 - 7 miles, 2.8 were on a treadmill

7/24/15 AM - 2.3 miles

PM - 6.8 - at 7:20 pace

7/26/15 - 6.1 miles at 8:30 pace

The deerflies in my area have been awful, it's been hard to go for a run when you know you'll come home with bites all over.

I haven't been doing any workouts yet, but I've just been trying to get mileage up, I've only ever done mileage over 40 mpw 3 times before.

I want to run sub 17:30 ( I know, a pretty big goal) but I think I can get it done.

Solid week, I don't see 17:30 being impossible, but you're right it will be quite tough. Keep at it though, keep building your mileage and you'll get there. Make sure you're training smart and trust me, the gains will come.

5k PR - 18:57

Mile PR - 4:57

9th week of training.

Previous weeks - 24, 40, 38, 50, 63.8

Goal - 70 miles

Monday - 12.1 miles total, easy day

AM - 7.1 miles at 7:05 pace. The first run of the week is always tough for me, but it went fine.

PM - 5 miles at 6:58 pace. Hottest run so far of the summer, tried to keep in the shade.

Tuesday - 12.3 miles total, moderate day

AM - 5 miles at 7:10 pace. Was planning on doing 7, but had a 5k that night, and wanted to save for that

PM - Summer series 5k, finished in 19:28 (6:17 pace). Wasn't going as hard as I could, but still sorta disappointed with how it turned out. I thought I'd see a bit more results by this point, but overall, it wasn't too bad. Did a 4.2 mile cooldown with the boys from the team that showed up. It was nice seeing some familiar faces, as all of my training so far has been alone.

Wednesday - 9.2 miles at 7:10 pace. Fairly easy.

Thursday - 12.04 miles total, moderate day

AM - 7.1 miles at 6:30 pace. Kept focused the whole time. I had been getting a bit demotivated after Tuesday's race, but this brought my spirits back up.

PM - 4.9 miles at 7:13 pace. Nice and easy shakeout from the tougher AM run. My left calf was slightly sore, but other then that, I was fine. It was very relaxing.

Friday - 12.1 miles total, easy day

AM - 7.1 miles at 7:03 pace. I was surprised by how easy the pace felt.

PM - 5 miles at 7:32 pace. Well earned recovery run. Left calf kinda flared back up at points, but I kept my form good.

Saturday - 5.31 miles. I had planned to do a 13 mile long run, but that didn't quite happen. The captains hosted a run at a nearby state park. It was nice to catch up with some people, but at this point, I'm sorta on a different level in terms of training than the rest of my team (our team kinda sucks). Since the two boys captains failed to show up, and only two other boys from our team of 30 came at all, I was told I had to lead the run. Honestly I'm kinda ashamed of the pace I had to run at. To make things worse, my shoes got soaked running through the grass, and by the time they had dried in the afternoon, a storm rolled in. So no long run for me.

Total - 63.1 miles

Not quite 70 miles, but pretty close still. My left calf is feeling better, and I've been extremely aggressive in terms of stretching and rolling it, to make sure I don't get injured.

I wasn't entirely happy with my time for Tuesday's 5k, or that I couldn't get a long run in, but outside of those two things, the week was pretty good.

Goal: Sub 17:30 5k XC, top 30 at XC state (last week of October)

15 male, incoming sophomore. Track PRs- 10:59, 5:07, 2:21

M: 5 recovery/ weights (chest and back exercises)

T: 2 w/u + 8x200 at 800 pace, recovery was jogging the curve and walking the straight. Splits went 35-36-35-35-35-34-33-30, last one was all out sprint. +4 cooldown= 7 total.

W: 2 w/u+ 4.1 tempo at 6:36 pace + 1.6 c/d. =7.7. weights shoulders and arms

T: 2.5 w/u + 0.4 miles of hill reps at a hard but relaxed pace. Probably a bit faster than mile pace+ 4.35 c/d. =7.25. then did weights, leg exercises

F: 45 minute recovery run = 4.9 miles

S: 100 minute long run, 12.1 miles

S: 45 minute recovery, 4.8 miles

48.75 total.

Had an okay week. Didn't like having to do 3 workouts in a row but that's how my teams practice schedule works. I moved my long run to Saturday to re-arrange the week so I go Monday/Tuesday with a tempo and track workout, easy day Wednesday, then hills thursday.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=6651907&page=1#ixzz3h1dh2ygx

Sorry about the double post and the link at the end of that post. My bad

HD188753- Wow, your Monday-Friday runs look great, that's a bummer that you couldn't get in a long run. Solid week for sure though. Keep it up, and it is understandable to run a not so pleasing 5k at this time, considering you're practically only doing easy mileage. Also, your legs are probably a bit beat up from the mileage, so that plays a factor

OklahomaGuy- Solid week, it seems as if you're running a lot of qualities. Is there a reason your team does things that way? I understand 2 or even 3 a week, but 4 seems a bit much. You may want to talk to your coach, but you're doing things right, it seems that your team may have a bit of the wrong idea. Solid week on your part, keep training hard dude!

I have no idea why it's like that. It's a low mileage high intensity team but that just doesn't work for me so I have something worked out with coach, but he wants me there for the track workouts and hill workouts. I don't have to do tempos at all, but tempos are my bread and butter. Lately I started recovering really hard, going 9:30+ miles on recovery days. If it were up to me we would just have tempo, hill workout, and a long run, everything else pretty easy with some strides.

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

6th week of base (BIG MILEAGE WEEK)

Previous weeks: 39, 43, 46, 51, 39

Goal: Incorporate some good doubles and 58 miles

Sun: 7.25 mi recovery run after previous day's 10K (7:18)

Mon: 3 w/u, 3x1 mile tempo off 1 min (6:11, 6:20, 6:11), 1 cd

Tues: 10 mi long run (7:28)

Wed: 8 mi easy run (7:19)

Thurs: AM- 6 mile easy run (7:18)

Noon- 5 mile easy run (7:42)

Fri: AM-7 mile easy run (7:23)

PM- 1.25 mile easy run (7:30)

Sat: AM- 4 mile easy run (7:07)

PM- 7 mile moderate run (6:48)

Total: 62.5 miles

This was really a great week for me. I had more time than quite often so was able to run some doubles and more miles. Monday's tempo session felt tough but not all out in any way. The long run was a bit slower than I would have liked but I was a bit sore from the tempo and I ran some of it with some people from my team so it was not quite as fast for that part. Other than that, despite tired legs towards the end of the week, my easy run pace naturally picked up and that run on Saturday night felt awesome but still easy, and without pushing it until the last couple of miles. My legs are a bit tired but were still fine for a shorter run today. I have less time this week and especially weekend but should still get in a quality tempo session, a long run and a fair bit of easy running.

Thank you very much for creating this thread and the idea, your training and feedback is great. Hopefully you'll keep this going during XC season and make this a permanent thing

5k PR- 16:25 sophomore

Goal-Sub 16

M- 6mi easy 7:05

T- 8mi easy 7:15

W- 6mi w/ 3 at 5:49

T- Am-6mi easy 6:44 Pm- 3mi easy

F- 7 mi moderate 6:30 w/ last mile 5:42

S- 6.5 Hilly

S- Am- 7 mi easy 6:46 Pm- 4mi easy

Total 54 mi

OklahomaGuy- Yeah, I am soon going to start adding in hill repetitions to my weekly cycle. I run my recovery runs @ 8:00-8:30 typically, but that's just what fits for me.

Work it- Thanks for the feed back man! Love to see someone make a drastic change like you are. Keep at it, I know its tough and that's guaranteed but all of your mileage is gonna pay off big time! I'm gonna try to keep this thread going through school, and cross country season. It's gonna be tough w/ work, school, and running but, you never know maybe I'll pass it on to someone. Keep working hard, its awesome!

.sub16- Solid week, your mileage is run at a quick pace, which can be pretty beneficial. I hope to see you hitting sub 16 this upcoming season, because it's definitely plausible, and possible.

2014 8th grade PR 5K - 20:59

Entering female freshman

Week 11 - 34+ miles

Sun - long run, 60 minutes, 7.0 miles (8:34)

Mon - AM: weights/basketball practice

PM - Easy 50:00, 5.9 miles (8:28); Strides 4 x 100m

Tue - AM: weights/basketball practice

PM - Track: 8x 200/200 (avg 39.x); 1x400/400 (81.x); warm/cool 1 mi each

Wed - 2 hour basketball practice/scrimmage

Easy 45:00, 5.2 miles (8:39)

Th - AM: weights/basketball practice

PM - Easy 45:00, 5.3 miles (8:29); Strides 4x100m

Fri - Warm/cool 1.0 mile ea

Threshold - 3 x 1600 (7:00, 6:34, 6:33) with 1 min rest.

Fast 4 x 200/200 (avg 37.x)

First threshold mile was stiff/sore but then loosened up and felt good.

Sat - basketball team camp scrimmages

The Tuesday and Friday track are mandatory team practices run by our captains. I miss all the other days' easy team runs due to basketball in the morning so I run alone at night.

Mon- 8 at 6:47 (8:15 first mile, ran progression style) + 6 strides

Tue- 3 at 7:15 + hurdle drills/core // 8 at 6:45

Wed- 10 at 6:13 (last 5 sub 6 pace) // hurdle drills/core

Thur- 2.75 up, Fartleck run + 4 strides (5on/4off, 4on/3off, 3on/2off, 2on/1off, 1on)--> averaged 5:45-6:00 for the whole thing, about 4:50-5:20 for the on, roughly 1.5 down --> 8.5 total

Fri- 4 at 6:56 + 6 strides // 4 at 6:56

Sat- 6 at 6:26

Sun- 7 at 6:53 // 7 at 6:41

Total: 65.5 miles

New weekly mileage high, although I did three doubles instead of two. I went to a running camp the first few days, and had a good time. I had a nice 10 miler there and I felt effortless going sub 6 pace (talking/no increased breathing). I decided to split up the mileage on Friday to serve as a recovery day, and did only 6 on Saturday. I felt a little tired/sluggish Sunday morning, but felt really good in the afternoon so I went longer. I'm pretty happy with where I am right now. The goal is to try and run 60 mpw in singles consistently.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=6651907&page=1#ixzz3h8InfV00

16:04 as a soph

Mon- 6-7 miler on trails. Strides.

Tue- 7 miles on hilly trails.

Wed- 3 x 1k fartlek (200 on/200 off)

Thur- Ran 5.5 miles on roads to school for lifting practice.

Fri- Long Run, 85 min. Out 45 min, negative Split.

Sat- Off

Sun- Easy 5 miles

Team runs M-W-F. Weight room T-Th.

5k Goal PR: 16:42

Current Pr's: 2:14(800), 4:51(1600) 10:54(3200) 18:33(5k)

Incoming Senior

Previous Weeks: 46,54,None(Vacation in the Boundary Waters)

Monday : AM 13.2@ 7:12 pace PM: 5 easy

Tuesday: 3.3 mile wu, 6x120 strides up @ 5k pace 3.5 mile cooldown=7.6?

Wednesday: AM 7 miles@ 6:50 pace. Felt really good and easy PM 5 miles@ 7:05 pace

Thursday: 1.44 mile warmup w 5x400 w 60 sec jog on the roads(74,73,73,72,70) then an all out 600 in 1:38. 3.3 mi cooldown

Friday: AM 4 miles easy with a girl that I started hanging out with @ 8:10 pace PM:7.1@ 6:48 pace. Felt really good

Saturday: Off

Sunday:6.3 miles @ 6:53 pace. Sister biked next to me the whole time. I would've gone longer, but it was like 75 percent humidity

Total=61.8. It was the longest week that I've ever ran,but I was glad that I still got some really good quality in. The next two weeks are 70 mile weeks,but this will be a recovery week I think. Our team normally doesn't do too much speed work in the summer, minus strides,hills, and a few fartleks/tempos. We normally finish runs pretty hard, usually under 6:15.

Fem fatale- Wow, solid week! Seem's like you're having a tough summer physically having to juggle running and basketball! Great job, that is a solid week in my books.

KBXC- Awesome week! You're I think your training plan is very solid! Keep at it dude, you're gonna be good this fall.

16:04 last year- Solid week, I see you're shaping up with the consistency for another week. That's great, keep at it dude.

king_slayer921- Sweet, I used to not do tempos what so ever, I would just finish my easy runs really hard with a sub 6:20 every run. This was when I was going into my freshman year though, so I wasn't too familiar with everything I know about training now. Solid week none the less, Keep at it. 70 is gonna be tough, but it's gonna make you really good. Train smart man, you look to me as if you're gonna have a stellar season. You're gonna blow your PRs away.

Incoming senior

Junior year prs: 18:49 and 5:20

40:40 10k

Had a terrible outdoor season just trying to get back into it.

Last week:

Monday:easy 4 miles 25 min Fartlek on bikes+core

Tuesday: easy 3+30 min of cycling+strides

Wednesday: 4 miles easy

Thursday: off

Friday 6x200m hills mile w\u 5miles total with cool down

Saturday: 5 miles easy 30 min cycling 15 min pool running

Total: 21 miles

Thanks DTodd22!

My 5k pr was from Sophomore year. Sophomore Track season I had a pretty bad injury, and I could really run for two months. Over time, the pain went away, but I had no base for Junior Cross, which made me really irate at the time. I went from being our #8 guy to our #14, which meant I lost my spot at all of the fun meets.

After NXR, I took about 10 days off,and then starting running on my own because we don't really have a winter running group at my school. However, I did join an athlete program specifically designed for High School distance runners, so I was lifting about four days a week, and averaging about 45 mile weeks all winter. I live in North Dakota, so the winter here is pretty brutal. Luckily, my coach is a marathoner who THRIVES in cold weather. The guy is like a sled dog, going for 20 mile runs when it's 30 below and dark. I think I ended up with about 426 miles for that winter? Anyways, I destroyed my old PRs this past spring from 800-3200, and have kept that fire going all summer long. My first road 5k this year I did 6 miles before it in the morning, but I still ran what would've been my second best 5k Junior year! It's gonna be fun, and hopefully my story gets out to a few college coaches aha.