Official High School Mileage and Racing Thread 11/16 - 11/22

Next race: Half-marathon race or time trial sometime late-December/early-January

Goal: under 1:23

Track goals: 2:15/4:50/10:25

M: off (3 in PE)

T: 5 mile tempo on treadmill @ 6:11 (1.5% incline) + 2 w/u and 1 c/d

W: AM: 2 in PE

PM: 5

Th: off- Was extremely tight and sore for some reason

F: 6

Sat: 5k "race" against a friend (actual race got cancelled because of a snowstorm) in 17:31. 1 w/u and 1 c/d

Sun: 11 long run (7:21)

5k "race"- After the race got cancelled a friend and I decided to run a 5k in the indoor track at our local YMCA. The track was 10 laps to a mile (or so the sign said) in the running lane, and we had to run clockwise, which was weird. My friend put a gap on me at the beginning, but then I caught up and pulled away for the "win" in 17:31. Not sure whether or not the distance was accurate, but it was a good effort and it will give me an idea on pace if I do workouts there in the future. Splits- 5:33 (2:48, 2:45), 5:40 (2:48, 2:52), 5:43 (2:50, 2:53), 32 for the last 160m (added 3 seconds to the total time for the extra ~16 meters).

Total: 40

Hope everybody had a great week.

Week 1 of 16

Goal: 9:40 3200 by end of March

Mon: 6 miles pm

Tue: 3 miles am

Wed: 3 miles am

5 miles pm

Thur: 3 miles am

6 miles pm

Fri: 7 miles pm

Sat: 11 miles pm

Sun: 7 miles pm

Weekly mileage: about 50

Plan for next week is pretty similar with more doubles hopefully. All mileage for now is very slow. I plan on working up to 60-70 miles a week by January with some AT/LT work and possibly some hills

Monday: 7 miles, averaging around 7:20-7:50.

Tuesday: Raining hard and could only manage 4 miles. I felt really bad and was struggling.

Wednesday: 5.5 miles with a few miles at 6:50 pace.

Thursday: 6.5 miles at a pretty good pace. After my warm-up mile, I went 6:11, 5:55, 6:11, 6:29. I do stop at halfway point during my workouts for water with my team, but those are still nice comfortable hard paces for base phase.

Friday: 5.5 miles averaging 7:15 pace. I have a race tomorrow so I did 4 times 30 second sprints during the run.

Saturday: Ran Nike south. I ran the course before it got to become a mud fest. I started off very well. For the first 1.5 miles, I was going about 17:20-17:30 5k pace. I felt strong and confident, moving up. All the sudden, my body shut down on me. I cramped up very badly. I jogged the final 1.5 miles to finish in 19:54 for 5k. Very disappointing because I felt like my training has indicated way better. I ran a tempo run earlier this week faster than this! I know I was running strong though. I haven't done any typical speed work for this race. I know the newly added mileage is really building me back up to where I want to be. I am still confident. Just a bump in the road. Not sure really what happened.

Sunday: 8.5 miles in 45 degree weather and windy. Averaged 7:40 pace for the run. Still a little tired and banged up from yesterday's run. Didn't want to push it today at all.

I have a 5 mile race in about 3 weeks. I had a disastrous cross country season. I hope this 5 mile race can kick me off on the right foot on my way to accomplishing some big goals. Overall, I was a little tired from last week's 50 mile week, so it felt good to only get like 40-45 miles in this week. I have been stretching and rolling a lot to help out small little sore spots. My team has also started to do lunges, crunches, and pushups almost every day. Lunges have gotten me pretty sore too.

Senior PR's of 2:14, 4:50, 10:54, 17:58 and 37:57

Monday: 6.5@ 6:53 pace

Tuesday: Off for an orchestra concert

Wednesday:4.1@ 7:19 pace

Thursday: Workout*

Friday: Off

Saturday: 5@ 7:28 pace

Sunday: 6@ 7:19 pace

Total: 28.6

* 20 minute warmup, then 10x180 with 180 rest. The sprinting 180s were all out with a float recovery. Did it at an indoor track near my house. Didn't know how stiff the track was until I woke up with my knee three times it's normal size. Went back down after I took a nice nap on Friday afternoon. 10 minute cooldown afterwards.

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, 40

Race : 10k on 11/21 (Goal - Sub 36:30)

M - 5 (7:24)

T - 132 PACER's // 5.2 (6:44) + 4 x 20 sec. strides

W - 3.05 (7:00) // 5k tempo* + 1.65 cool down

Th - Rest

F - 5k shakeout (7:43) + 4 x 15 second strides

S - 10k race** :(

Su -

Total : 23.4

5k tempo* Distance: 3.1 miles -- Time: 17:42.8 -- Pace: 5:43 -- Splits: According to Strava 5:42, 5:42, 5:45 -- Avg. HR: 181 (82% of max)

Felt absolutely great, did a dynamic warm up routine, but no real running. My watch was in workout mode, so it made the whole thing one big section rather than giving me mile splits, that's why I said "According to Strava".

10k race** I missed the race. It was snowing / very windy anyway, not too upset.

Well, this is the end of my season, I know it's weird that I'm ending it w/ out a race, but I don't mind. I've decided that I don't want to run the 2 mile race, as I dread even running anymore. I know it's time for a break, I haven't been truly enjoying the sport for the past couple of weeks like I usually do.

I've got 4 - 6 weeks off (If it happens to be 4, I'll just jump back in w/ 3 runs that week, then 4 the next week. After that I'l really get after it again, and start the doubles back up) planned, and then I will be training pretty consistently for track.

Hope everyone's week was swell. Happy Thanksgiving.

Goals for spring track:

Leather for track 2016

Medal at district

Upcoming race: December 12th Jingle bell 5k

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

11/16/2015 - 11/23/2015

Base Week 2

Monday

AM 5.1 easy

PM 4.3 easy + 8x hill sprints

Tuesday

AM 3 easy after team pictures

Wednesday

AM 1 wu & drills 4x1600* 1 cd

PM 4.1 moderate

Thursday

AM 5 easy + core

PM 3.5 easy + 8x strides

Friday

AM 5 easy + 4x strides

PM 3 easy +8x strides

Saturday

AM 11.5 long run**

Sunday

PM 3 super easy

total: 55.7 7h 27m

* 4x1600m @ tempo with 200m jog “recovery” in 60s. 6:26 6:34 6:32 6:35. I definity started a little too eager, but otherwise it felt comfortably hard.

** 60 minutes easy followed by 15x 60s on 60s off. “on” ended up being ~6:20 pace. The 60m easy felt like a prolonged warm up while the last 30m went by fast. It was a fun workout, but wouldn't be able to do it weekly, or even bi-weekly at the moment.

Happy thanksgiving!

This was my rest week after cross-country, starting after Sunday’s race. I’ll probably start back up this week sometime (may give it a few extra days than planned, thanks for the advice TannerD, I want to make sure I feel fully recovered/refreshed) but have a very easy first week (20 miles or so) to make sure I’m fully recovered, and with no indoor, and not wanting to peak until late May, there’s no point in rushing back.

All I did this week was some strides on Friday, and started circuit training Friday, which is done 4-6 days a week all base phase. Will keep doing circuits every day until I start training, as I really slacked off on them during cross-country and want to get back to where I was during the summer first. Felt pretty good on a long one today so that’s good.

My plan for the winter is to build-up to and run 50-60 miles a week, 6-7 days a week. It will be mostly easy mileage with strides a few times a week, hill sprints once a week, and a long run each week, with tempos and some light speedwork starting in January sometime if I feel good enough, although I won’t try to hit specific splits during base phase, and I may start with some fairly easy fartlek’s before then (mid-December maybe). The only other thing is I want to run a half in February, and would want to do some longer long runs and a few specific half workouts.

@TannerD22, are you sure you want to take 4 whole weeks off after your season? I understand you want to recover for the next season but by 4 weeks but you will be losing some serious fitness. Unless you feel really worn out or something is wrong, taking more than 2 weeks off just seems unnecessary. You'll be able to regain your motivation way quicker than you may think.

http://runnersconnect.net/running-injury-prevention/losing-running-fitness/

I-m taking 4-6 weeks off actually. I know that it is a long time, but this was a very physically demanding season, and I want to make sure my body is fully recovered, even if I lose fitness (I know I'm gonna anyway).

I want to make sure I want to train again when I start, I want to be hungry. I will start early January, as I am gonna have a longer track season, and extend into early June.

Thanks for the advice though.

Also, during the down time from running, I plan to supplement in some eliptical, and even some calisthenics and lifting. I plan to build a little bit of strength this winter, because I am going to be running the 4 x 8 in track season, and plan to become a bit stronger to do so.

Male, 16, Sophomore

PRs: 2:16, 5:04, 10:59, 17:28

Goals: Build solid base for track, improve basic sprint speed

M: 4.5 very slow and easy

T: 2.5 warmup+ 8x160m hill sprints at about 90-95% effort with full recovery + 2.7 cooldown. Then lifting legs/triceps immediately after.

W: Weights in the monring, chest/back. Then that afternoon 6.4 easy

T: Weights, shoulders and biceps/6.5 easy

F: 6.5 easy

S: 6.55 easy

S: 80 minute long run, 10.45 miles

47.2 Total

Sorry that I haven't posted in a while

Guarantee you'll regret taking that much time off if you aren't injured. I regretted it every single time I did that in high school.

unregistered name wrote:

Guarantee you'll regret taking that much time off if you aren't injured. I regretted it every single time I did that in high school.

+1

if your drive/motivation isn't back after a week or two, I'd be shocked, given how into running you are. Your first week back after 10-15 days off doesn't have to be hard at all, just 4-5 mile easy runs most days of the week, but taking a whole month off from running will really slow you down and erase the effects of a lot of those extra miles you did on your own to get better (refer back to link on earlier post). And a couple weeks should be enough to get rid of any minor nagging injuries; things heal much faster when you aren't running.

Oops, wrong username ^^^ the last post was by me

Yeah, I'm gonna discuss that w/ the coach that I plan to be working with. I think I'm gonna end up taking 2 weeks off completely, then add in some eliptical for a week, then ease into the running. It's all hard to say thus far, trust me though, I'll get it figured out.

Thanks for the advice guys, I really do like it when you guys try to help.