Official High School Mileage and Racing Thread 10/5-10/11

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, 54.05

Goal: 33 miles (5 days)

M: 3.5 shakeout (7:20) + 1.25 warm up, and strides

T: 2 mile flighted race* + 1.5 warm up, 1.9 cool down, and 4 x 100m strides

W: 5 moderate (6:40) + 1.25 warm up

Th: 30 min (4, 7:30) // 25 min (3.2, 7:49) w/ team mates + 1.25 warm up, and 4 x 100m strides

F: 3.05 (7:27) // 6 x 800m** + 1.25 warm up, and 1.25 cool down

S: Day off

Su: Day off

Total: 34.75 miles

2 mile flighted race* Distance: 2.05 miles, Place: 2nd, Splits: 5:11, 5:20, :22, Time: 10:53

Took it out a bit hard, and stayed w/ one of my main competitors to qualify for state (His PR is 15:40 or so), I've raced him twice this season already, and he beat me by 50 seconds, and around 25-30 seconds. He finished in 10:49, so I was only 4 seconds back, and I'm positive if the race was 3 miles, I would have beat him. It was a great race, as my goal was to stay near him and give him anything I had at the end, which I just ran out of real estate. He was about 6 seconds ahead at the mile mark, so I made up a bit of ground, and I know if I'm near him at sectionals, I will out kick him as I made up a solid amount on him w/ my kick (2 seconds in 100m). Also, my team mate and I won our division over him and his team mate by 1 second, so that was pretty cool.

6 x 800m** Rest: 2:00, Goal: 2:37 through 5, then burn the last rep, Splits: 2:37, 35, 36, 36, 36, 17

Really happy with this workout, I felt good considering how my hamstring has been so tight the past couple days. The 2:17 (70, 77) really surprised me, as my PR over 800m is 2:16 w/ splits of (71, 65). The splits through 5 reps were really consistent, so that's great to see. I really feel like my championship racing form is starting to come on, I'm super pumped for my Conference meet which is Tuesday, and then my post season.

Overall a very successful week, with a little bit of a set back due to some tightness in my hamstring, but I'm positive these 2 days off are gonna do the trick.

Goals: Sub 17:30 5k XC, top 20 at state XC, top 5 as a team

Male, sophomore, 16

PRs: 800-2:21 1600-5:07 3200-10:59 5k XC-17:43

M: 3 easy/0.5 warmup + 12x400*+ 1 cooldown

T: 3.2 easy/3.6 easy

W: 0.95 easy+4x100 strides

T: 1.25 warmup + 5k race** + 1 cooldown

F: 1.1 easy

S: 1.6 warmup + 5k race*** + 0.9 cooldown

S: Rest

27.55 Total

This is my lowest mileage week in a loooong time. My legs are dead though. Kind of ticked off that we would schedule our season to have two races in a week with onyl 1 day in between. It's done now though, so I just have to recover.

*The 400s started off with the first few at 5k pace, then down to 2 mile pace, then the last two just went pretty quick. Hit 68 on the last one. Good workout.

**This race was brutal. Had very poor pacing and it was hot, about 82-85 degrees. I still PRed by 3 seconds, so I know that on a quick course on a good weather day I can hit my goal of sub 17:30. Picked up 7th place at the Pre-State meet, although some of the best teams were missing from the start line.

***This race was not fun at all. I don't like the course and I was tired right from the start. Did not feel like going all out, and the first two miles felt like a hard tempo but the last one hurt like hell. Ran it in 18:03, and it didn't feel very hard on my lungs but my legs are trashed. I got 16th, and this is the course for reigonals, which is next week. I'm hoping I can recover well from this week.

Senior: Prs of 2:14, 4:51, 10:54,18:23 and 37:57

Monday: 7.15 miles @ 6:28 pace, arguably the most incredible run I've ever had in my life.

Tuesday: 2.75 tempo@ 5:46 pace, just felt really strong and relaxed 1 mile warmup and cooldown

Wednesday: 6x800@ 2:45 with equal rest, but we had to do 30 situps during our rest time. 1 mile cooldown afterwards

Thursday: 4.15 miles @ 7:20 pace with a couple striders

Friday:3 miles @ 7:20 pace with three strides

Saturday: Conference Meet. I took 40th, but our team took second and lost by a point. Really disappointing because we had been three time conference champions, and we just didn't race smart today. It was a really hot, windy, hilly two and a half 5k loop course in a Golf Course that is about two miles from my school. I feel like I ran pretty smart though, didn't really care for time, just tried to respond to the race.

Sunday: Off.

Total:29 miles

State won't be for a couple of weeks, so it'll be nice to get a few more quality miles under my legs, and then taper down again. We have another meet that's only a couple of miles from our school again on Wednesday(3k). Should be pretty fun because it's on a hiking trail/frolf course.

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

Mon- 1.20 mi warm up, 1.20 mile loop repeats: 6:56 for all 3(5:47 pace)+. Went every 13 mins. 1.20 mi cool down

Tues- 4.4 mi easy

Wed- 1.3 mi warm up, 5k race 18:53*, 1 mi cool down

Thurs- 5.2 mi moderate

Fri- 3 mi easy

Sat- 1 mi warm up, Manhattan Invitational 2.5 mi 15:13^, 1 mi cool down

Sun- off

Weekly mileage= 28.5 mi

+Mon workout- I was happy with how this workout went, as I did the same workout 4 weeks ago with more rest and averaged over 10 seconds faster per rep this time.

*Wed race- this was a league meet on our sectional course, goal is to run sub 18:20 in 2 weeks. I still run 3 more races there before then, so hopefully I can do it.

^Manhattan Invitational- Even though it was a course PR from earlier in the season, I was kind of disappointed. I really wanted to break 15, but it'll have to wait until next year.

Hope everyone had a good week.

PRs: 1600m- 4:59, 3200m- 10:52, 3 mile XC- 16:38

M: AM- 2 miles in PE

PM- 1600m time trial- 4:59.7

T: 2.5 mile freshman invitational- 3rd in 14:33

W: 5 + 6x100m strides

Th: 10x30m sprints w/ 370m jog recovery

F: 4

Sat: Sterling Invitational (3 miles)- 11th in fresh-soph race in 16:54

Sun: 5

Total: 40.5

Freshman Invitational- By far my worst race of the season so far. I guess the mile time trial the day before affected me more than it affected my teammates. Luckily it wasn't an important meet (they didn't even record results).

Sterling Invitational- Moved up to 7th after a crowded start and stayed there until the last quarter mile. For some reason I could not kick at all and got passed by four people in the last 400m. The good news is that my time was fast enough to give me a spot on varsity for Conference on Saturday. Splits- 5:25, 5:43, 5:46.

Hope everybody had a great week.

Monday 60 min @ 6:55 pace plays striders

Tuesday 2 miles easy 2 mile tempo @ 5:25 pace 2 miles easy

Wednesday 10 x 400. @ 68, 90 sec recovery. On track. Felt very very easy.

Thursday 45 min @ 7:15 plus striders

Friday 30 min plus striders.

Saturday, 3rd out of 150 in 16:31. Course ran very slow today. Was actually me best race ever. Two guts ahead of me have 5ks under 15:30 this year. 4th& 5th also under 16 this year. So I'm pretty pumped.

Three weeks til state.

Comments on last week below:

Oklahoma Guy: That new track has got to feel great, does it happen to have artificial turf on the infield? I use those for most of my morning runs. Excellent race on Saturday; that finish must have felt like a lifetime.

Blahdehblah: Nice runs on Monday and Saturday. Despite wind, your weather sounds great this time of year.

Cyclone$: The one aspect of cross country I’ve yet to experience is a wet, muddy course. However i’d love to race one with equal competition. Nice work on Thursday.

Work It: Great to hear you have a chance for the win. Hopefully by the time sectionals comes around the wind will have died down.

IllinoisRunner: Interesting “time trial” on Wednesday; it sounds tough

king_slayer921: Good luck at state. You guys are really making me itch to log some miles and more importantly time this winter.

TannerD22: Nice work on Friday. Whenever I do a workout in the morning, an extended warmup of 3 miles with form drills helps wake me up.

Abryr5: Nice week all around, especially at that meet though.

Xc-Rules: Welcome to the thread! Wind seems to be a real devil this past week, but it seems most of y’all muscled through it.

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)

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10/05/2015

Monday:

AM 1.5up 2.6 fartlek (1min 2, 3, 2, 1 equal time rest) 1 cd

Tuesday

AM 3 easy

PM .3 up 6x.45 continuous hill loops (2x E T R pace) followed by 1 hard 200m uphill

Wednesday:

AM 2 wu + 3 whistle fartlek 19:45

Thursday:

AM 6 moderate progression 8 low -> 7 low

PM 2.9 exploring new areas of a slow, technical trail near house

Friday:

AM .5 up 2.1 “X”s kind of like a fartlek across a soccer field 13:54

Saturday:

AM .7 up Birdville Flying Hawk Invitational* 1 down.

Sunday:

PM off

total: 32.5 miles

*I had a vague plan going into the meet to start out slightly faster than last week at ~5:50, but during the warmup I decided to throw caution to the wind one last time. Went out in 5:39 held on to a 5:55 2nd mile and teetered off to 6:31 third mile and finished in 18:41 22nd place behind 4 guys I should have been able to outrun in an even paced race. I'm beginning to think my "pr" was 3mile. Oh well. Despite my poor performance the team placed 4th in 1-4a. I don’t plan getting caught in the excitement at the start and blowing a race again.

Districts will be held on the 22nd at a 3 loop course. The goal is even pacing and snatching top 10 individually and place 3rd as a team.

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

4th full week of cross-country season

Goal: Good workouts, keep runs easy/controlled, 40 miles

Sunday: 6mi easy run (7:27-ran real easy)

Monday: Interval workout^*

Tuesday: 6mi easy run (7:18)

Wednesday: Hilly interval workout**

Thursday: a bit less than 6mi easy run (7:25)

Friday: 9mi+ long run (7:25 or a bit faster-felt real good)

Saturday: Rolling hills workout***

Total mileage: 42 miles

^*Interval workout- 900m loop with a long gradual uphill, then sharper/shorter downhill before flattening out for the remainder of the workout

5x900m loop (3:11, 3:07, 3:06, 3:08, 3:05 w/ 2-3 min walk/jog rest), this was tough but I stayed consistent throughout so was pretty happy

**Hilly interval workout- 720m loop with 2 hills, one long, gradual one to start, then a shorter downhill, then a sharp, very tough uphill before a long gradual downhill to end

6x720m hills (2:22-2:27-didn’t have watch but fairly consistent throughout)

***Rolling hills workout- 650-675m loop with rolling hills most of the way and lots of twists/turns so tough to tell distance

7x650-675 rolling hills (2:15, 2:13, 2:13, 2:17, 2:13, 2:12, 2:14 w/full recovery)- 4th and 7th were in the opposite/harder direction, was a good workout (tough on the last few)

This week was a solid, all 3 workouts were good but none were great (best in my opinion was the Wednesday one but all fairly close). Easy run paces slowed down but I’m not worried about those. This upcoming week has 2 races, although the first I’m just treating as a hard tempo.

TannerD22, having a shot at the sectional meet is nice but if I was racing the seniors it wouldn’t be that way, 2-5 can run 15:20-30’s for 5K on a good day. Your training has been exceptional the past few weeks, and can’t wait to see how fast you go at the end of season when peaking. I definitely think you can get that guy in the important races.

Correction: Last Saturday's race ended up being about 3.2, so I think I PR'd? My coach told me subtract about 30-35 seconds and that puts me around 18:10-15ish

@TannerD22: nice job on taking those 2 days off. At this point in training you can lose a lot more than you can gain by overdoing it in training. Given the way your training has gone, you should be in great shape so those 2 days off won't really do much to slow you down. When are your big meets? It seems like you are planning to peak in a couple of weeks, so if your big state meets are in late October/early November that would make sense.

I had a relatively important meet on Tuesday, and then I have Regionals the 24th, Sectionals the 31st, and if I qualify State the 6th. I'm definitely starting to gear my training towards the minimal side as my regular season is close to a wrap, but it isn't quite taper time yet.

Hi guys! Sorry if this is kind of late. I have no XC coach this season, and really want to made it to Federation Champs (NY). The workouts this year haven't been great (our interim coach is the Athletic Director), and I've PR'd by over a minute so far in the 5k but I'm guessing it's because of my first summer of quality training. We just haven't been running enough mileage (like 20-25 mow), so I do a loooong run on Sundays to make up for it, but I'm worried that we won't peak for the State Qualifier. My team also could not care less about XC, so I'm yelled at for going too fast when I'm actually just running the pace I have to maintain. Any tips for training this season? I wish I was at a school with a solid program, but the middle of senior year is not a great time to transfer haha. Thanks!