Official High School Mileage and Racing Thread 9/28-10/4

Goals: Sub 17:30 5k, top 20 at state as an indvidual, top 3 as a team

Sophomore, 16, male

PRs: 800-2:21 1600-5:07 3200-10:59, 5k xc-17:46

M: 3.4 easy/3.7 easy

T: 3 easy +4x100 strides/0.5 warmup+ Fartlek workout* + 0.6 cooldown

W: 3 easy/0.5 w/u + Intervals on the track at varying paces** + 1 cooldown

T: 3.15 easy/0.5 warmup + 1.85 miles easy but not jogging (7:25 pace, not sure what the point of this was) + 1x400 progressively getting faster each 100 in 75. My legs were pretty sore today so I didn't push hard at all.

F: 0.95 easy + 4x100 strides

S: 1.7 w/u + 5k in 17:46 + 1.1 c/d

S: 4 easy

39.2 total

*The fartlek was on our brand new track, first time running on it. Also my first time running in flats (Streak LT 2s) and it felt like I was just popping off the track man. 40 on at about 2 mile effort, 20 off. Did 2x9 minutes and covered 1.56 and 1.58 miles on each. Felt no lactic acid, which is weird for the fartlek workouts. Great workout.

**The intervals were 2x800 at 2 mile pace in 2:45, 2:46 with about 2:50 rest+ 3x400 at about mile pace, probably a bit quicker, in 73, 74, and 74. Had about 1:30 rest+4x200 fast but still relaxed in 33-33-32-31. Rest here was about 1:00 minute. Long recovery, but not a bad workout I don't think. 800s felt smooth as butter and everything else felt decently quick but still good.

5k race report: I honestly think this is the best race I have ever run in my life. After two great workouts this week, I felt super confident. Gun goes off and we start into a small loop that leads into a big loop. I got out much harder than usual, and was in the top 20 immediately. Getting out in a good position is something I've had to work on my whole running career. First mile crosses in 5:41, and I head into the big loop. See my teammate who usually beats the tar out of me pretty close at the top of the hill, so after the hill I start to chase him. Turns out there is a pack of him, 2 other teammates, a guy who also usually beats the crap out of me, and someone else I don't know. 1 teammate and the stranger drop off first, and the guy from another town who beats me (we will call him Tom) is about 20m ahead. Another teammate drops off and then the other and I realize it's just me and the other guy. I cross the second mile in 5:45, and really turn it on and go for him. With 800 to go, I'm right on his shoulder and we are both pushing hard. I start to drive hard from here but he covered it. My coach and his coach are both at the point on the course that marks 300 to go and my coach tells me I gotta go right then. I started to kick hard, and the guy doesn't hang. I drive really hard into the final straight and once I get there shift into the final gear. Came into the finish line and thought I had won the race, but I only got second. I ran 17:46, a 1 second PR, and first ran 17:08.

Comments for last week below:

Illinois Runner: Nice week all around there, especially that Monday session.

Work It: Nice performance on Thursday. Don’t worry over spikes vs flats. The difference should be minuscule if the course is dry.

Blahdehblah: Good job sticking it out on that long run, i’d be in terror if i got lost towards the end of one.

king_slayer921: It’s a shame you were spiked. Good luck at conference.

TannerD22: Seeing that fartlek is urging me to do one of my own. It is my favorite workout to just bust one in. Great 3mile race on Thursday. I wonder how you will do rested.

ABryr5: I average as slow as 8:30 to 7:40 for easy days, mostly in the middle range. However, it probably wouldn’t hurt me to run to the barn a couple days. Anyways, good race on Saturday eating up all the stragglers.

tracknoob: Hope you can sort out the knee problems by the time city/district meet comes up.

Cyclone$: tough luck on Thursday. Last year my coach did something similar by “estimating” the length of a hill loop which ended up being really short. Nice Pr on Saturday.

Oklahoma Guy: OSU Cowboy Jamboree? I was lurking on milesplit checking how my rival's school did at that same meet. According to your time you must have placed above most of them. Good job :).

Mon- 9.5 @ 6:58. Group of us. Nice weather for run. Took it very easy.

Tuesday - 2 mile warmup, 2 mile @11:30( very windy day). 2 miked cooldown

Wednesday 12x 320m hill. Jig down recovery. Really pushed hills while focus on form 60 sec Abe on hill

Thursday- 4.5 @ 7:15 pace, 6x 75 meter striders on track

Friday - race. 16:41 for 6th out of 300. Sooooo windy.

Saturday - perfect weather 50 overcast no wind at all, 12.5 miles @. 6:31. Felt very easy & nice.

Hs soph, 15 yrs. PRs 2:18, 5:08, 18:36

Mon- 3.4 mi easy

Tues- 1.5 mi warm up, 5k race* 19:11, 1 mi cool down= 5.6 mi

Wed- 5 mi easy

Thurs- 1 mi warm up, workout^- 3 x 1 mi every 10 mins- 5:42, 5:41, 5:39. 1 mi cool down= 5 mi

Fri- off(pouring rain)

Sat- 5.2 mi easy

Sun- 7.3 moderate with last 2 @ tempo

Weekly mileage= 31 mi

*Weather was crappy; 80 degrees and 95% humidity(rained just before the race). Everyone ran much slower than their PRs, so I am not too disappointed by this race. Next race is on Wednesday on the same course.

^Felt great during this workout. Was nice and relaxed, never pushing too hard.

Good luck to everybody with their seasons.

6K XC PR: 21:07 (17:30ish for 5K according to conversion calculators)

3rd full week of cross-country season

Goal: Good race (place well as was basically pre-sectional), 40 miles

Sunday: 6mi easy run w/hard running on 1.5mi hilly section (7:05 total- wind made this difficult)

Monday: Hilly Interval workout^*, 2 w/u, 0.25 c/d

Tuesday: 3.05mi tempo**, 0.75 w/u, 0.75 c/d

Wednesday: Pre-meet day-2.5 miles and 6 strides in spikes

Thursday: 6K XC Race***, 1.25 w/u, 0.5 c/d

Friday: 5 mi recovery (7:52)

Saturday: 10mi long run (7:19)-quite windy, took it pretty easy.

^*Hilly Interval workout- Extremely hilly 800m loop-very tough with a 180 degree turn at halfway

5x800m hills (2:56, 2:53, 2:51, 2:48, 2:53) - this was very difficult from the 2nd or 3rd one, but I was happy with all the times and did not really get too much worse

**3.05 mi tempo (5:59/mile) I don’t use a gps watch but I’m guessing the splits were really even with a slight pickup right at the end. This felt really good and not too demanding (like a good tempo) so was happy/a bit surprised with the pace. Really happy with it, didn’t feel the hill workout too much after warming up.

***6K XC Race- This meet was on this year’s sectional course, and almost all teams from our sectional (1 top runner, no top teams missing) were there. The full 6K is our XC distance so it felt good to race that distance for the first time yet. I started off faster than last week (was way too far back) but was still a bit back like always. I moved up fairly quickly and was into 4th at the mile and 3rd at halfway where there’s a big hill (we race in age groups btw). I caught up to 2nd later and a while later went by him for good. I gained a bit on 1st, but he is really strong/fit so could not catch him. He won in 21:00, I was 2nd with a time of 21:07. This converts to around 17:30 for 5K (old pr: 17:47), so was very happy with it, especially as the course was kind of hilly (much more so than the first 2 races, with one especially long, fairly steep hill).

It’s gotten much cooler here and the wind picked up this whole week, which makes running easier (less heat) but more difficult too (wind). The race had a lot of wind in some areas, although really not too bad after start, where you’re tucked in. Tempo was fairly windy, and so was the long run. Overall probably the best week yet for me, and it looks like you all had good weeks, too. Will try to comment this week.

PRs: 1600m- 5:01, 3200m- 10:52, 3 mile XC- 16:38

M: 4 mile tempo in 24:05 (5:53, 5:57, 6:07, 6:07). My goal pace was 5:52, but fell off when I realized I was working way too hard for a tempo. Most people were 10+ seconds/mile slower than their goal pace, so I'm not concerned.

T: 6

W: 3 mile "time trial" on the track in 16:56

Th: 5.5

F: 0 (no practice because of pep assembly)

Sat: St. Charles North Invite (3 miles)- 24th in fresh-soph race in 17:24

Sun: 5

Total: 36

3 mile "time trial" on the track- We did something similar to this at the beginning of the season where we had to run as long as we could at 5:40 pace. This time, we had to run 5:40 for the first mile, then 5:30 and 5:20. If you made it to two miles, then you automatically had to complete the third. The thing is, my coach made it so that we had no idea what pace we were running and we just had to make it to the next 200m before he blew his whistle, so that was weird. Fell off in the third mile, but was still happy to break 17 in windy conditions.

St. Charles North Invite- Tougher course with a lot of steep hills. Got out hard since most of the race is on tight trails, and pretty much stayed in around 25th the whole time. I thought the time would be faster, but based on how other people did, I actually ran a few seconds better than my 16:38 from two weeks ago.

Hope everybody had a great week.

Senior. PRs 2:14,4:51,10:54,18:23

Monday: 10 miles @ 6:48 pace. First half was at 6:53, then the last half was at 6:35 or faster. Just felt effortless that day.

Tuesday: Slighty faster than normal tempo. 3 miles@5:56 pace with 1.2 mile warm up and cool down.

Wednesday: 5x1200 with 2 minutes rest(4:07,4:11,4:12,4:11, 4:08) with a half mile cooldown.

Thursday: Coach had us go pump up the middle schoolers for this coming weekend by racing them. 2 mile warm up and cooldown and 2.32 in 13:30. Felt super strong

Friday: Off

Saturday:5.5 miles @ 7:02 pace, just to take it easy.

Sunday: 3 miles@ 7:20 pace

Total:35 miles.

The summer miles are starting to finally kick in. Most runs that I'm on now if I just relax I'll float and go about 6:30 pace for 5-6 miles without event thinking about it. Legs were stiff Friday, but coach said he'd let us take the day off if we went hard enough Monday-Thursday. This week marks our taper for Conference and State, and I think we're gonna be a force to be reckoned with come State.

Post your PRs and your mileage from the past week.

PRs: 10k- 37:47, 3 mile- 16:14, 3200- 10:37, 1600- 4:56

Previous weeks: 25.4, 35.4, 42.2, 50.04, 35.18, 48.4, 57, 60.35, 38.03, 54.23, 52.25, 53.25, 33.3, 51.3, 54.85

Goal: 53 miles

M: 4.05 (7:38) // 5.05 (6:57) + strides

T: 100 pacers (1.25 miles) // 5 (6:18) w/ 16 minute tempo*

W: Hill repeats** + 1 mile warm up, and 1 mile cool down

Th: 4 (7:23) // 6 (7:09) + 1.25 mile warm up + strides

F: Mile repeats*** + 1.25 mile warm up, and 1.25 mile cool down

S: 5.25 (7:25)

Su: 9.19 (7:09) ; 6:30 last mile + strides

Total= 54.05 miles

16 minute tempo* Distance- 2.72, Pace- 5:53

Done in the middle of a run w/ a huge head wind on the first 8 minutes.

Hill repeats** Each loop= .26 miles, Workout- 3 loops, 4, 3

Hill is about a 20% grade (for about 80m0, and about 250m long total, but its obviously tough.

Mile repeats*** Rest- 3:30, Splits- 5:25, 5:23, 5:23, 5:14

Very windy, and done in the morning.

Great week all around. Really happy w/ it, and now I have another planned down week.

Prs: xc 5k: 18:01, 3200: 11:34, 1600: 5:18

Past weeks: 39.1, 41.6, 42, 35.2, 42.4, 40, 40(current)

------------

9/28/2015

Monday:

AM 9.2 LR

Tuesday

AM 3.5 Recovery

PM .4 up 4x1k w/ 600m rec (3:41 3:42 3:43 3:36)

Wednesday:

AM 2 up + 2 tempo .2 cd

PM 4.1 easy

Thursday:

AM 3 easy

PM .5 up + 2x5x200m* .8 cd

Friday:

AM 3.2m easy w/ 4 100m surges at ~5k

Saturday:

AM .8 up Jesuit Classic Invitational 5k race**

Sunday:

PM off stretching

total: 40

*Did the first set fast but pretty relaxed, went hard 2nd set

(34, 34, 35, 35, 33 28, 29, 30, 30, 29) 2 min jog rest after reps, 5 min jog after set

**Race: I decided to try an opposite approach to last week and start within myself and negative split the race, which in hindsight wasn’t the best approach this course since at the end of the first and last miles there are large hills. Coming through the mile probably too relaxed, I surged to catch stragglers. It was right around the halfway point that my “race” stopped and it became a time trial. I was sandwiched between a gap and another gap, literally in no man’s land. I caught up to one guy at the finish, but he got me at the line. I finished in 12th with 18:41. My team placed 2nd for 1-4a, only losing by 2 points. It is a really odd experience racing alone with no one in sight. Next race I’ll try to siphon off of a teammate of mine that finished 18 seconds ahead of me.

Happy October to all.

Forgot to mention that the mile repeat session I had on Friday was one of my best workouts ever, if not the best. Extremely pleased w/ how it went.

Good looking weeks out there, thought I may as well post my week again.

Easy~ 7:00-7:10

Tempo~ 5:30

Mon: am: 4mi easy pm: 6 easy with strides

Tue: am: 4mi easy pm: 7x1k repeats @ tempo w 2min recov

Wed: same as Monday

Thu: 10 miles with 5 @ tempo progressing down to 5:10 pace. Then 4x200m @ 32, 30, 29, 26

Fri: 6mi premeet

Sat 2 warmup, 5k race in 15:3~ getting 3rd in huge invitational, new or! 2 cooldown. pm: 4 easy

Sun: 12mi reduced long run

Good luck to everyone!

Cool thread you have got going hope it's not too late to join.

Hs soph

Prs 1500 4:34 3000 9:44 5km road 17:02

Mon 5.6 easy+strides

Tues 10x >400m hill*, 7.5 total

Wed Rest

Thu 5km xc time trail/race* 6.2

Fri 1.3 in PE am. 7.5 easy+strides

Sat 6x4min on 2min off*, 8 total

Sun 8.7 Long run

Total 43.5

The Tuesday hill workout was good it was on a hill around 400-430m. My times were all around 1:25 and then the recovery was a jog back down.

Thurs was a bit like a race but more like a time trail with two area schools. I was 2nd in 18:14 in the thrid faster time ever on the course the winner was 17:28. It was 3 loops totalling around 5km with a huge hill each loop. Overall a solid workout I felt good.

Sat was crazy windy but still managed a good workout with the 4min on being at a bit under 6min pace but effort felt more like 5:30s due to the wind.

Pleased with how the week went and am glad I found this thread.

@TannerD22

You do a couple doubles but you don't really have a good long run for a 50+ mile week. Try to push that Sunday long run to more like 11 or 12 miles and take away the Monday double if u need to.

Also, great job in the mile repeats. Given your paces you should be able to do a 16 min 3 mile pretty soon and come track season SMASH your mile and 2 mile times (sub 4:30 looks very possible). Besides for the long run, your training is really solid and you will probably be in tip top shape come states

3/10 .

Long Runs wrote:

@TannerD22

You do a couple doubles but you don't really have a good long run for a 50+ mile week. Try to push that Sunday long run to more like 11 or 12 miles and take away the Monday double if u need to.

Also, great job in the mile repeats. Given your paces you should be able to do a 16 min 3 mile pretty soon and come track season SMASH your mile and 2 mile times (sub 4:30 looks very possible). Besides for the long run, your training is really solid and you will probably be in tip top shape come states

Thanks man, but I don't have any intent of running my long run longer than 10 miles, as I don't see the point. I don't benefit very much from longer long runs, I actually like to do long runs 9-10 w/ the last mile or 2 pretty quick (6:30ish). I may throw in a really long one once before the end of the season, but it will be pretty slow.

BUMP! I'd like to see some more posts on here as it seems like this thread is starting to die down a tad.

sir yes sir!

sir yes sir!