Official High School mileage and racing thread 8/10-8/16

I farted.

5k PR - 18:57

Mile PR - 4:57

12th week of training.

Previous weeks - 50, 63.8, 63.1, 70.97, 76.5

Goal - Take it easy and get ready for preseason, 60 miles

Monday - 6.94 miles total, still at camp.

AM - 5.94 miles at 6:54 pace. One of the kids in my group felt like pushing the pace for a recovery run. It wasn't too bad though.

PM - 1 mile shakeout.

Tuesday - 7.87 miles total, still at camp.

AM - 6.87 miles. First real workout of the summer. They had us do 10x200 hill repeats, rest was jogging back down to the bottom of the hill. I did a couple laps around the track afterwards to try and get some extra mileage in for the day

PM - 1 mile. Robby Andrews was doing his pre-WC workout on the track, if I remember correctly, it was (800, 200, 200, 200) x 3. The 200s were around 29 to 30, and the 800s were around 2:08 (last one at 1:58 though). Rest was 30 seconds. We were allowed to run with him during the workout as long as we stayed out of lane 1. It was really fun being able to do some of the 200s with him.

Wednesday - 7.04 miles at 7:17 pace. Last run at camp. The path was a little bit hilly, and the first mile was really slow, but still a decent run. Got to check out town when I was getting picked up from camp. Princeton seems really nice.

Thursday - 12.40 miles total

AM - 7.13 miles at 7:08 pace, easy. I was a little sore from the hills at first, but within a mile or two that went away. Glad to be back home.

PM - 5.27 miles at 7:14 pace, super easy. Ran into a friend who lives nearby. She asked me if I wanted to run with her for a little bit (she was finishing up), so I ended up running with her for about half a mile. It was nice seeing her again.

Friday - 12.11 miles total

AM - 7.06 miles at 7:14 pace. Didn't quite feel 100% on this run for some reason. Felt like I was struggling a little bit. It was a bit hotter than usual, but other then that, everything else seemed normal.

PM - 5.05 miles at 6:57 pace. Felt a lot better than I did in the morning. Noticed a bit of soreness in my right calve, but it went away after a little bit.

Saturday - 4.42 miles total, 7:08 pace. First day of camp. They took us out on some trail near campus. A few kids tried to push the pace, but it was pretty easy overall.

Sunday - 16.18 miles total, first day of preseason.

AM - 13.18 miles at 7:40 pace. I knew we were just going to do 2 or so miles at preseason, so I decided to go ahead with my long run. I did it a bit differently this time though. I ran to school (5 miles), and then did a 2 mile loop 4 times. The loop was a lot hillier than I remember (770 foot elevation change overall), which was tough, but still, I kept relaxed.

AM - 3 miles. I finished my run at 8:35 (practice starts at 8:30), so I had about 15 minutes of rest, before we started a warmup. We ended up just doing that 2 mile loop I previously mentioned. I didn't bother with my watch for this run, it was probably around 7:20 - 7:40 mile pace though.

Total - 62.54 miles

Overall, I'm fairly happy how it turned out as a "rest" week. The hill workout was a bit concerning to me, since there were guys who had been training less who were doing better than me, but since it was my first workout of the season, I'm not too concerned. I'm looking forward to running with the team next week during preseason.

Accidentally messed up when I copied over the formatting from last weeks training. The stuff I put for Sunday is actually for Saturday, Sunday is my rest day.

PRs: 1600m- 5:01, 5k- 17:29 (converted from 16:47 4800m)

M: 8

T: 0 (planned)

W: 5.7 + core workout (first day of official practice)

Th: 7.2 + core workout

F: 3 mile time trial on the track in 16:47. The workout was how long we could maintain a 5:40 pace, with the goal being 3 miles. We ended up going out in 1:27 for the first 400m, then overcompensating and going through the mile in 5:34. Once we hit two miles (11:14), the only other person left took off and I just decided to close the last mile as fast as I could. 2 w/u and 1 c/d.

Sat: 7.1 including 8x100m strides

Sun: 6.2 easy

Total: 40.2

Overall, I'm very happy how this week turned out, especially the workout on Friday. At one point this summer I was wondering if I would even break 17 for 3 miles during the season, so to run 16:47 in practice gives me confidence for the upcoming meets.

Hope everyone had a great week.

Goals: 17:28 5k (beat last year's PR by 5 minutes) and get top 25 at State XC

Male, 15, incoming sophomore, Track PRs= 5:07 and 10:59

M: 5 easy, this was my last day on vacation

T: 7 easy, this was pretty hilly and hot, and I wasn't used to the pounding of the roads and hills after a week without them. Would not have done this had I known what was coming tomorrow. After I ran, I texted my coach to see where we were meeting for practice and he tells me we are having varsity tryouts tomorrow.

W: 2.1 warmup+ 2.85 mile race, was supposed to be 5k but I finished in 17:55, 5th place, making varsity. This was one of the worst freaking races I have run since track season. I was pushing hard but just didn't have it in my legs and got outkicked in the last 200, by a freshman no less haha. Then got strides and a 2 mile cooldown.

T: 2.9 warmup+ about 200m of bleachers + 2x300 at a bit slower than mile pace (59, 59) + 4 cooldown.

F: 7 easy

S: Went to a distance running workshop in my town put on by the university womens XC team. It's a D2 school and it's a rather small team but it was pretty fun. We did a short half mile warmup, then did a ton of form drills and plyometrics, then went on an easy 3.2 mile run. Then we broke for lunch and came back and talked about training plan design (standard Jack Daniels stuff) then did hurdle drills, then a talk about goal setting, then for fun we did a relay where we got in teams of 3 and everyone ran 3 200s. Then got 2.4 easy.

S: 12 mile long run. Started off pretty easy but at mile 7 I started a portion that I wanted to hit about marathon pace at, and using Strava's grade adjusted paces, I hit 7:08, 7:06, 6:59, and then hit 5:10 for a 0.75 mile portion. Using VDOT with my latest race time it predicts a marathon pace of about 6:50, so I'm pretty pleased. Then I got the last mile as a cooldonwn. My legs are absolutely trashed and I have to hobble around my house for the rest of today haha.

@HD188753- Awesome! Sounds like it was a fun week, especially to do 200s w/ Robby. Good luck w/ your preseason, we started our season this past Wednesday and it's always nice to be w/ a group rather than by yourself. Even though I am running by myself on practically every run.

@incoming freshman- Awesome time in the time trial, it sounds like you ran nicely. 16:47 before the season even starts is great, just keep chipping a few seconds off at a time and maybe you'll end up around 16:10. Congrats on the solid week, and good luck in training.

@OklahomaGuy- Sounds like an interesting week, sorry to hear that you had unexpected tryouts. Nice week all around, seems like you had to work to get some miles in but that never seems to be a problem for you. Keep at it dude.

PRs- 5k: 18:46 3200: 10:59 1600: 4:57 800: 2:11 400: 58-59 (hand-timed)

Previous weeks: 19, 25, 35, 24, 31, 45, 21, 41

Goal: 45 miles

Mon- 1 warm-up, 4xmile, 1 cool down splits: 5:43 5:49 6:03 5:49

Tue- overslept practice, 6mi, 8:14 avg, decided I wanted 8 total so about 10-15 mins after my run went for 2 more, 8:04avg... 8 total for the day Also went to the gym at night

Wed- ran from our school to another school at practice, but got lost in the woods on the way back, no clue what pacing was, but 5 miles for the day and then 6 min abs

Thu- in the car going to grandparents most of the day...didn't run

Fri- 6 in the mountains, so pace was bad (8:45) but it was very, very hilly

Sat- Long run, 12 miles, 7:57 avg, first 3 and last 2 miles were faster but the middle of the run is where I slowed down

Sun- Planned on doing 8 in the morning, but found out I worked 10-7 not 3-7(what I thought) so did 3 in the morning at a 7:15 avg and 5 at night at a 7:36 avg plus 8 min abs...8 miles for the day

Pleased with the week, but could've planned out my runs better

45 total miles though so I got my goal...time to get ready for next week

TDodd22 wrote:

@incoming freshman- Awesome time in the time trial, it sounds like you ran nicely. 16:47 before the season even starts is great, just keep chipping a few seconds off at a time and maybe you'll end up around 16:10. Congrats on the solid week, and good luck in training.

Funny that you should say 16:10, because my school's freshman record is 16:08 and that is my most ambitious goal for the season. Anyways, thank you for taking the time to comment on our weeks! It's nice to have a fellow runner that I can share my training with and receive comments from. I would comment on your training but I don't think I'm experienced enough.

@wsunc23- Solid week man, looks like you had a good session on that 4xMile. Keep training hard, it looks as if your fitness is coming along nicely.

@incoming freshman- No problem dude, just chase that record as much as possible!

HD1

Okay my bad I was typing and my finger hit the submit button. Letsrun needs a mobile app!

HD188753- You are going to obliterate that 5k PR man. Nice training. Could you hang with Robby on the track?

Incoming freshman- nice week, especially that time trial. Did that determine varsity? Do you think you'll make varsity? At my school you would honestly be the best runner since like 2009

Wsunc- Nice week. Long run looks pretty good, and those mile repeats look weird!

TDodd-nice race. You didn't hit your goal but sounds like you weren't too dead at the end. My favorite way to race on the track is to negative split really hard and catch everybody in the last 1200 of the two mile.

@OklahomaGuy- Yeah, I was talking in full sentences within 10 seconds after I finished, and I was not too fatigued. I felt fine, in my eyes it was probably not a race effort.

@OklahomaGuy

I was able to go through the 200s with him pretty easily, but I was a bit sore from the hill workout that morning, and decided it probably wasn't a good idea to try and run a 800m repeat faster then my current 800m PR, so I didn't hop in for any of the 800s. It was really fun watching him run though.

OklahomaGuy wrote:

Incoming freshman- nice week, especially that time trial. Did that determine varsity? Do you think you'll make varsity? At my school you would honestly be the best runner since like 2009.

I believe varsity is determined by the results of our first official meet, where there are no separate varsity/JV races. My coach told me that he has fast freshmen run in the freshman or fresh-soph races at invitationals, but I should be able to run on varsity at regionals and sectionals. Anyways, thank you!

PRs:

5k: 17:59, 3200: 11:21, 1600: 4:50

Previous weeks: 15, 20, 24, 18, 24, 27, 30, 25, 30, 16 (dropped the ball that week..), 33, 36, 30

Aiming for 36 this week. Just incorporated some R training last week, hoping to do one session this week then practice starts next week.

Obviously I have a really slow buildup, this is because I'm being extra careful due to previous overuse injuries. Also do my runs at around 9:00 pace, very hilly area plus I prefer to take easy runs slow. I do lots of core/other strength stuff. Last year ran high-20 mileage in XC and mid-20s in track. This is my first time around mid-30s, hope to hang around high-30s and low-40s for the rest of XC season and maybe close to 50 for the next track season.

No specific goal yet as I have no idea where I am. That 5k PR I ran a month after track, but it was on a fast road course so we'll see how I do.

I like this idea btw, hope this continues throughout the season

@Hi guys- Awesome! Sounds like you're progressing nicely. Also, I will try to maintain this thread throughout the upcoming cross country season and so on, but I may have to pass it on after a while if I get overwhelmed w/ training, school, and work.

5k PR: 18:06 (Fall 2014)

3 mile PR: 17:05 (Fall 2014)

2 mile PR: 10:18 (Spring 2015)

1 mile PR: 4:41 (Spring 2015)

3 mile GOAL: 15:29

PAST MPWs: 22.37, 32.1, 35, 34.33, 46.61, 47.6, 48.5, 57.52, 62.88, 67.12, 56.48

THIS WEEK: 49.55 miles

Things have been really bad the past 2 weeks. I had what I thought was a cold, but it has lasted for so long (and my temperature went up to 101.5 at one point) and might have been the flu. I mistakenly tried to run through the sickness (sometimes in like 90 F heat) and I think I just made it worse. These last 2 weeks were supposed to be my peak weeks for the summer, and just that on its own, not to mention the bad workouts I've done, is really bumming me out.

M: (pm) 3.33 @ 7:12 min/mile // Awful run. Was sick and it was so hot. I made the mistake of running while carrying a drawstring bag and wearing a thick turtleneck... don't do that. I was too sick in the morning to run a 5 mile tempo that my team did :(

Tu: (am) 9.88 @ 6:28 min/mile, (pm) 4.3 @ ~7 min/mile // The morning went decently but I felt kinda bad. In the afternoon, it was hot but the run was more downhill than not so it was bearable.

W: 5.06 @ 7:26 min/mile // I ran this alone. Not a very exciting run.

Th: 7.5 @ 7:10 min/mile // This was one of the runs that REALLY made me depressed. This is a really tough workout and I just didn't have the mental energy or willingness to run it fast. All of my running buddies were at varsity cross-country camp (I couldn't go because of a community service thing) and I just gave up the entire run. Normally I go at 6:18 pace, and this run was just complete shit.

F: (am) 5.03 @ 6:53 min/mile, (pm) 4.3 @ ~6:45 // I actually felt good in the morning! In the afternoon, same run as tuesday. REALLY HOT (like, 99 F) but I somehow survived... holy shit it was hot...

S: 10.15 @ 7:13 min/mile // This run takes the cake for SHITTIEST OF THE WEEK! In the past weeks I had done 14 and 15.5 miles @ 6:45-6:50 pace, so this week I wanted to do around 17 @ 6:50. I imagined that, since the past wouldn't be too fast, I would just chill and have a nice fast-ish run. nope. I ended up only running 10.15 at a crappy pace. I was so sad after this.

Overall, my past week was the worst of the entire summer. I had predicted I would get 70+ miles with nice quality workouts. I ended up with 50 miles with no good workouts. Last year, I got sick (this caliber) for my first ever race. I always get sick at the worst times!!! >.>

Anyway, I think I am getting better now. I really hope so, because I have my school's alumni race this friday.

Now, because I would really hate posting this on a sour note, I'm going to talk about my workout today.

After my coach had finished telling the team our workout, he took me aside and told me that, because I could potentially be the top guy on the team, he wanted to do some pacing work with me. Alright, sure, I said. Little did I know what he had in mind for me: 8 MILES ON. THE. TRACK. I had never done more than 3 miles on the track, and that itself was hell... and I was still sick now and I would have to run it alone (all the people at varsity camp got a day off today). My coach said that he wanted me to start at 6 min pace, and if I really felt like I could, gradually bring it down but be consistent.

I don't know how I did it (I guess I shut my mind off) but I managed to complete the 8 track miles @ 5:57 pace, overall time of 47:38. I was kind of sad at first because a month ago I ran 7.75 @ 5:46 pace, but I ended up being really happy with the workout. I realized that there are no stoplights on the track, no downhills to look forward to, no water fountains to drink at, this was my first time running 8 hellish miles on a track, AND I was still kind of sick (although I'm not sure that affected me). Also, I'm happy because I was REALLY consistent (first lap 85 and last lap 84, every other lap was 89-90). Do you guys think my time on the track was kind of equivalent to the 7.75? I'm interested in other opinions, and I'm probably going to ask my coach tomorrow.

Long post XD