Official High School Mileage and Racing Thread 11/9 - 11/15

11/09/2015 - 11/15/2015

Base Week 1

Monday

AM 5.5 easy + 4x strides

PM 3.3 easy + 4x hill sprints

Tuesday

AM 5.4 easy

Wednesday

AM 1.4 wu & drills + 3.1 tempo +.5 cd & 6x hill sprints

PM 3.8 easy

Thursday

AM 6.2 moderate progression

Friday

AM 6.4 easy + 8x strides

Saturday

PM 10 LR with surges at red-lights

Sunday

PM 4 easy

total: 50.4

6h 52m

First time i’ve ran 50 miles in a week and all alone at that. I should coax some of my teammates to tag along in some PM runs.

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, 34.75, 40.45, 30.35, 25.15, 48

Next race: November 21st, 10k road race (Goal: Sub 36:30) ; Will only be running if I'm over the harsh sickness i'e recently caught.

M: 4.1 (7:05) // 5.15 (6:47) w/ mile 3 @ LT (5:38)

T: 140 pacers (1.75) // 5.15 (6:50)

W: 5 recovery (7:34) + 4 x 20 second strides

Th: 5.05 (7:08) // 4.07 in PE (7:23)

F: Off

S: Off

Su: 8.07 (6:52) w/ last 3 miles descending

Total: 40

Very sick, caught it on Friday, and it hasn't seemed to stray at all. Hoping to be completely over it by Wednesday, as I am planning to do a tempo run and make my final decision as to whether or not I'll be racing on Saturday.

Hope everyone's week went well.

@Tanner

I'm sure you have been hearing this constantly; take as much recovery as you need from this sickness. Get sleep 8-10 hours of sleep if you can. Whatever i caught after district lingured until the end of my season only to come back midway through my break most likly because I didn't allow myself to recover.

Hope you get over being sick. Don't tough it out if you're feeling crappy.

Senior

Goal Sub 37:50 10k on Thanksgiving, sub 17:50 5k in December

Monday: Fairly quick 5 @ 6:40 pace

Tuesday: 4.75 @7:21 pace

Wednesday: 4.4 @ 7:03 pace

Thursday: Eagle Scout Board of Review

Friday: Vigil Honor

Saturday: Watched a "friend's" Dance Competition

Sunday: 5.2 @ 7:00 pace

Eased it up a little with my important stuff over the weekend. My plan was to get a mini cycle in so I can PR in a road 5k in December, then take a few days off, then get back at it around Christmas time again.

6K XC PR: 20:27 (16:55-17:00 for 5K according to conversion calculators)

9th full week of cross-country season

Goal: Run well at season-ender

Sunday: Off-rest and recovery day

Monday: 40 minutes easy

Tuesday: 40 minutes easy

Wednesday: Workout*

Thursday: 6 miles easy (7:23)

Friday: 30 minutes easy with 6x (1 minute hard, 2 minutes easy)

Saturday: 0.5 easy, strides

Sunday: 4K XC race

The goal up until the race was really just to recover and get in one good workout to get the legs moving on a similar surface to the race on Sunday. The very hilly and muddy state meet was the hardest race to recover from I’ve ever done (never raced farther than 10K, but still), and I didn’t feel ready to run fast or hard until Wednesday.

*Workout: 1500m hard, 3x790m around race pace on a grass loop that is flat but a bit uneven in some areas.

1500 (4:57), 3x790 (2:38, 2:37, 2:35)

Felt pretty strong on this workout, but it was tough toward the end of each interval. The 1500m loop you must come to a near complete stop at about 1000m in to get by a fence, but I wanted to run it fast, almost like a time trial, and was the pace was alright for how it felt.

4K XC Race: This race was a season-ending race for me. It is the provincial club championships. It was only 4K, rather than the 6K I raced during the high school season. The course was nowhere near as hill as the state course, but still some undulating terrain and quite a few fairly small to medium hills throughout. I ran around 15:10 for the course, which was actually more like 4.3 or 4.4K. It was good for top 20 in the race, which was 9th and 10th graders, but not all the top runners like last week, when I was 24th.

It’s been a good season, the only thing today I felt was lacking was a bit more speed for the shorter distance, I was more used to 5-6K. Obviously training was geared towards the school distance (6k), so that was to be expected, I’ll just have to do more track and short work for track season (1500/3000). Going to take 1 week off then build-up very slowly, as I only have outdoor, so no point rushing back.

Next race: 5k on Saturday

Goal: 17:45

M: 5

T: 6

W: off

Th: 3.5 including 1.25 of ~100m on/~100m off. Decided to run with a local youth cross country team that I ran with up until last year. Fun, informal workout.

F: 7 mile progression on treadmill (7:30- 6:07) + .5 c/d. Started with a mile at 7:30 pace, then increased the speed by .2 every mile marker and .1 every half-mile. 47:38 for the 7 miles (6:48). Wasn't planning on doing a workout but did this to make the time go by quickly.

Sat: 1.9 mile XC handicap race in 11:05 (5:50/mi). Signed up at the last minute when I found out some of my friends were doing it. Forgot how difficult this course was compared to the flat, manicured courses I raced on during the season. Didn't care how I did since this ended up basically being a solo time trial.

Sun: 6

Total: 34

Decent first week of base training in my opinion. In the next few weeks I might start adding in some long runs and slower tempos.

Hope everybody had a great week.

Good luck w/ sub 37:50, I ran 37:47 back in late May, but the course was 6.24 or 6.25 (So about 10 seconds long). Just be sure to be strong miles 2, 3, and 4.

First big week of training in preparation for track

Monday: 6 miles on my birthday. Pretty easy pace, little hot outside

Tuesday: 5.7 miles with 3 miles at 6:15 pace. Felt good.

Wednesday: Finally got great weather in town. 7 miles and was able to click 6:25 miles for 5 straight miles and feeling strong.

Thursday: 6.4 miles with 1 mile hard in there. Did the 1 mile hard in 5:48, but the last half mile of it was in 2:45. The first minute of the mile was a near sprint, then jogged, then ran hard last half mile.

Friday: 7 miles at a slower pace. Had a lot of quality this week, so took it a little easier today, but still averaged 7:10 per mile other than my wu and cd.

Saturday: 10 mile long run. Pretty chill pace. Was averaging about 7:25 per mile, and then I ran the last mile in 6:19. Did some 100 m strides after and felt good. I am also starting to stretch and do drills a lot more.

Sunday: 8 miles averaging about 7:30. I ran 1 mile hard today in 5:40. The last 600-800 was going 5 minute pace, maybe faster. Did get kinda hard. Did 3 100 m strides after, but it didn't feel in motion at all and felt bad and jerky.

Week Thoughts: Ran a lot of quality this week. 50 MPW 2nd highest mileage in one week in my life. One of my best training weeks in a very long time. If I can keep up training like this, I will be on track to do some big things. Chasing sub 10 2 mile this track season.

If things don't work out for my team mates, I may shift my focus to the 3200, in which my goal would also be sub 10 (Out on a limb).

This was my first week (of 10) in base training building up to 60 miles per week.

My goal for the next season with first races in April/May is

3K: 9.41

5K: 16.48

10K: 34.52

HM: 1.17

Marathon: 2.41

Monday: Rest

Tuesday: General aerobic 8 miles (7.52 min/mile)

Wednesday: General aerobic 4 miles (7.52 min/mile)

Thursday: Endurance 9 miles (7.10 min/mile)

Friday: 30 min strength

Saturday: General aerobic: 6 miles (7.22 min/mile) +

200 m stride in 31 sec

Sunday: Endurance 11 miles (7.18 min/mile)

Weekly volumne 38 miles