Overtraining how to build up for track.

High School Running High School Training

8 years ago 10/10/2015 6:45pm EDT

after track, i took a break and the first week back, i ran 27 mpw. On the second week, xc camp started ( since i had summer school right after that). I had to keep the AM mileage short so i decided in the afternoon, i would run again. This was the first i had doubled in my running career. I got carried away and before i knew it, i had run 45 miles that week, the highest i'd ever run. I carried that on (high 30 to 46 mpw) until the start of the season when i realized that i wasnt improving. So i lowered the mileage to around mid to high 20s, but i still was not improving. i was running slower than last year (freshman year). I know that this is not due to iron because i was tested and i was shown the results, which were normal.

Freshman pr: 18;52

SO far soph. pr: 18;54

for 3 miles.

Im still in season and have around 3-4 weeks left of XC. I've kind of given up for XC and am focused on track. I was thinking of taking 3 weeks off (some light jogging) and 4-5 weeks of low intensity jogging and then building up to around 40 mpw.

anyone have any suggestions?

8 years ago 10/10/2015 9:04pm EDT

re: redneon101

8 years ago 10/10/2015 9:13pm EDT

re: redneon101

redneon101 wrote:
after track, i took a break and the first week back, i ran 27 mpw. On the second week, xc camp started ( since i had summer school right after that). I had to keep the AM mileage short so i decided in the afternoon, i would run again. This was the first i had doubled in my running career. I got carried away and before i knew it, i had run 45 miles that week, the highest i'd ever run. I carried that on (high 30 to 46 mpw) until the start of the season when i realized that i wasnt improving. So i lowered the mileage to around mid to high 20s, but i still was not improving. i was running slower than last year (freshman year). I know that this is not due to iron because i was tested and i was shown the results, which were normal.
Freshman pr: 18;52
SO far soph. pr: 18;54
for 3 miles.
Im still in season and have around 3-4 weeks left of XC. I've kind of given up for XC and am focused on track. I was thinking of taking 3 weeks off (some light jogging) and 4-5 weeks of low intensity jogging and then building up to around 40 mpw.
anyone have any suggestions?

If you give up on XC, you'll give up on track. Get out there and race as hard as you can now.

8 years ago 10/10/2015 10:15pm EDT

re: redneon101

I doubt you need that long off, but if you feel like you do then go for it. The general rule of thumb is one week completely off, and one very light running. It's a good idea to spen around 4 weeks (could be longer or a week shorter) building to 40 mpw (singles would be best). Have a 10 mileish long run, and a tempo run (20 minutesish) during the week and another workout if you want (could be a fartlek, could be 5k pace work etc...) This is just the base phase of training, and generally lasts 8-10 weeks before moving to the next phase. Best of luck!

8 years ago 10/11/2015 2:00am EDT

re: goodluck

I feel like I need this break and i have like 4-5 months until track so i'd rather be slightly undertrained when the season starts than burnt out and be struggling at 8;30 pace. I might lower the amount of rest, but thanks for the advice.

8 years ago 10/11/2015 12:09pm EDT

re: redneon101

8 years ago 10/11/2015 6:26pm EDT

re: redneon101

8 years ago 10/12/2015 12:13am EDT

re: redneon101

Bump again b4 i go to sleep

8 years ago 10/12/2015 5:19pm EDT

re: redneon101

Unless I missed something you said you took a break after track and ran 27miles the first week back, which was right before camp started for the fall.

How long were you on your "break" and what else did you do? Did you put in any kind of summer mileage? If not, I'm not surprised you're running the same times as last year since you are effectively starting off in the same place/fitness.

Running is a sport of building and continual improvement. You can't just take an extended break and expect to preform at higher levels than before the break.

8 years ago 10/12/2015 7:06pm EDT

re: summer mileage

after track i took like 3 weeks off and then ran 4-5 days aweek in offseason until school ended. after that i went on a vacation for 4 days. I ran 5-6days after that for that week which was the 27mpw. Camp started after that week and kept the mileage at around 40-45 for 8-9 weeks until school started. I put in a sht ton of work to PR, but i'm running slower times than last year.

8 years ago 10/12/2015 9:38pm EDT

re: redneon101

It's not unusual to get a little slower as your breasts and hips grow. You should just focus on trying to stay sub 19:00

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