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

First off week after All States.

No running. Just tons and tons of turkey, cake, pie, fudge, and everything else bad for you.

Oops, forgot to change dates, hope someone realizes

Male, 16, sophomore, PRs of 2:16, 5:04, 10:59, 17:28.

Goals: Build solid base for track, improve speed

Next race: Road 8k on Dec 20th

M: 4.5 very easy

T: 2 warmup, 10x150m hill sprints with full recovery, 3.1 cooldown. Then leg day at the weight room.

W: 6.3 easy

T: 2.1 warmup, 2x1.5 mile reps on the track at tempo pace, 90 seconds rest. Hit 10 minutes on both, and felt really relaxed. 2 cooldown.

F: 6.5 easy

S: Couldn't run because the roads were iced over and parents wouldn't take me to the gym (can't drive yet) to run on a treadmill. Not a big deal, but it's frustrating.

S: Had a crap long run on a treadmill. Only got 9.8 miles, wanted around 10.5-11.5. I had a severe stomach ache/side stitch and it actually caused me to stop running several times to let it subside. Oh well. It happens, but I still got in a good 81 minutes and some good hill climbing.

40.3 Total

I need to get my indoor season schedule figured out, but chances are I'm not having one and if not then I'm going to do a few longer road races (5k-12k) as part of the base building block. I'll just have to see. I'll post my comments on you guys weeks later when people have posted them.

Also, TannerD22 sent me a message earlier telling me he needs someone to take over the thread. I'll do it, unless one of you guys really wants to. Good running everybody!

Thanks! I've been super Busy.

I'm gonna post my week now, then I'll do the comments.

M: Rest

T: 151 Pacers in PE w/ an untied shoe (Watch said 2.12 miles?)

W: Rest

Th: First ever 10 hour shift (I'd consider it a workout)

F: Another easy workout as I was dealing w/ Black Friday customers all day.

S: Rest

Su: Rest

1 week down, probably 2 to go. I think my coach and I are gonna decide on 3 weeks off rather than 4-6. I was astonished at how good I felt in pacers, and thought it was funny that I almost broke the school record w/ an untied shoe.

Ordered a pair of Hokas yesterday, and some Nike digital racing shorts.

Hope everyone's week went well.

Freshman

Goal: Sub 4:58 1600 ( Pa AA District Qualifying time)

(Sat) Ran a huge 5K pr (18:17) at the local school race, Before at a slightly Harder but still super easy cross course ran 18:45

(Sun) 6 Miles easy (7:05)

Mon 4.2 Miles easy-Very cold outside- (8:17)

Tue 4miles on treadmill

Wed Off day (first in quite awhile) to taper for race

Thu 2mi Warm up- 9mi race-1:03:40- Went really badly-NEVER STOP AT EVERY WATER STOP- got bad cramp- But hey it was a good lesson for future long races.

Fri 5mi (7:38) easy

Sat Eight mile long run with oddly enough the track coach (distance) and 2 teammates + Recent alum (7:52)

Sun 6 easy (7:29)

Going into track I think my goal will be doable in the first one or two meets so I am not worried if it is too easy of a goal.

Hopefully I can get a solid base of 45-55 Mi a week until the start of track season ( which I know is very far away).

* Side note- I do strides after all my easy runs

Next week I will try to hit 40-44 ish.

Should not be a problem as I hit 50 once in the summer.

Thanks for reading.

It looks like you've got a lot figured out, that's great.

Just trust me on this, DON'T do strides after EVERY easy run. Do it after 2-3 easy runs a week during your base phase. When you start to add specificity into your training (Speed work, and strength work), only do 1-2 times a week. Then, after all the work is in the barn, strides will be very important to keep your sharpness.

Let me know if you've got any questions.

OklahomaGuy- If Tanner can't start the thread for the next little while I think you'd be the next best option. You and IllinoisRunner have been the most consistent since the start in posting, along with Tanner obviously.

6K XC PR: 20:27 (16:55-17:00 5K based off of conversion calculators)

Next Race: 8K New Year’s Day

Goal Race: February Half?? Or Track season (mile/2 mile)

Sunday: Off-rest day

Monday: Off-rest day

Tuesday: 3 miles easy (7:22), 6 strides

Wednesday: 3 miles easy, drills

Thursday: 3 miles easy- 1.5 out very easy, picked up on way back, strides

Friday: 3 miles easy/moderate (6:50)-felt pretty good, played with pace a little bit

Saturday: 6 mile easy “long run” (7:17), strides

Finished up my 8 day break after a grueling but successful XC season on Tuesday. Obviously, the runs are very short, but with no indoor there’s no need to rush. Very uneventful week, I feel pretty good so far. This next week will be low mileage again as I have a big non-running event Friday-Sunday.

I also did circuit training all 7 days this week, as I really want to make the supplemental training a priority. I did a fair bit during the summer, but very little (1-2 times a week) during XC. The drills were difficult as I’m not used to that kind of thing, and will take a while to get used to.

Hope all your weeks went well.

So Something like this:

Now - to December+Jan Build base up to 50- Only thing that is not easy is once a week a fartlek - CONTROLLED - Strides* 3x a week after easy runs

END OF JAN- Start doing 3-5 Mile tempos done by feel.

Mid to Late Feb- Start doing LT track work 2x2miles or 4x1 Mi

So by the last week of Feb would look something like this

Mon- 7e

Tue-6e

Wed- 4xMi 1M+1M w\c or 3-5Mile tempo with the same w\c

Thu- 7e

Fri- 6e

Sat-1Mi warm up 4mi Fartlek 2Mi cool down

Sun-long- at this point should be 11-12 miles

Sound about right?

*Might do Hill work every so often instead of strides - Like 1/3 of stride sessions- So like once a week do 5x100m uphill instead of 7x100m flat strides. How do you feel about this?

Thanks for your help Tanner- Side note please bring back your y-tube channel to record some of your races in track- I know you are busy so thanks for your time.

Male freshman

Indoor track goals: 2:15, 4:55, 10:40

Outdoor track goals: 2:12, 4:50, 10:25

M: AM- 2 in PE

PM- 6

T: off

W: 7

Th: 5k trail race in 21:08* + 2 w/u

F: 8

Sat: 6 mile tempo near HM goal pace in 37:40 (6:16) + 1.6 w/u and c/d. Felt ridiculously comfortable in comparison to the 4 mile tempos at sub-6 pace we did during XC.

Sun: 0- Feel like garbage and decided it would be better to rest today

Total: 37

5k trail race*- 18 inches of melted snow over the past week and rain made for an extremely muddy course. Stupidly decided to wear my racing flats and lost a lot of time on the trails. Gained a lot of ground during the last mile, which was on a field with a lot more traction. Still a fun race, though.

Hoping to get some good, higher mileage weeks in before indoor track. Also, I forgot to say this in the Road Racing/Training Thread, but thanks guys for the weekly comments! I really appreciate the feedback.

Hope everybody had a great week.

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

Monday: 5.5 miles @ 7:20 and 6x80 meter strides

Tuesday: 5.6 miles@ 7:07

Wednesday: 7 miles @ 7:45 pace with one of my buddies who's running D1 and just starting back up. 6x80 meter strides

Thursday: Decided not to run. I was going to do a 10k, but the morning of we had a negative five degree windchill and it was sleeting. Not ideal to PR in.

Friday: I worked all day, and decided to do a overnight camping trip with one of my buddies. It got to 10 degrees, but it wasn't too bad.

Saturday: 5 miles @7:14 pace

Sunday: 6.7 miles @ 7:25 pace. Had a nasty cramp that forced me to stop early.

Total: 30 miles.

Starting to climb my way back up in the mileage. I think I'm going to try and max out around 55-60 miles this winter, but I won't need to be up there for awhile. Sad that it was bad weather on Thursday, but I'll get other chances. I think I'll get another 5k in somewhere.

Don't do any repeats that are over a mile for cruise intervals (LT work).

Try something like these when the time comes:

5 x 1200 w/ 90 seconds recovery @ ~LT

6 x 1000 w/ 75 seconds recovery @ ~LT w/ 3 x 300 after (This is one of my favorite workouts.)

10 x 600 w/ 75 seconds recovery @ 5k pace

Don't go to the well on any of these, run them to their purpose rather than killing yourself and peaking early. Also, go ahead and start these and your 5k tempo's at the same time.

I see no point in going longer than 20 minutes for a tempo, just stick to the good old 5k tempo, or even the 20 minute tempo. I assume your pace for your tempo's will be around 6:05-6:15.

I'd consider it a good idea also to warm up in grass when you can, I'd consider 10-12 minutes enough time.

Your LR doesn't even need to be over 10 miles, honestly.

Also, I'd recommend hill sprints occasionally if that's your thing, but if not, then they're not really essential, (But they do help).

Go ahead and make your strides 4-6 x 20 seconds w/ full recovery in-between.

Do you have a HRM? Also, do you have a GPS watch?

Next Race: 5 mile race in a couple weeks

Goals: 29:00 5 miles, 1:22:00 half marathon, 4:45 1600, and 10:00 3200 with the track goals being the main priority.

(Monday) - Easy 5.8 miles. 7:30 pace

(Tuesday) - 7.2 miles. 7:10 pace overall with a few miles averaging 6:25.

(Wednesday) - Easy 6.2 miles. 7:30-8:00 pace

(Thursday) - 8.4 miles. 7:20 pace overall. Humid weather.

(Friday) - 6 miles easy. 7:35-7:45 pace. Two 100 M strides

(Saturday) - 6.3 miles. 7:40 pace. Wanted to do 10 miles, but got a bad side stitch, that I couldn't shake off.

(Sunday) - 6 miles very easy. Averaging 8:00-8:10 with last mile in 6:50. Wanted to do the 10 miler today to make 50, but wasn't feeling it, so just decided to cut it short.

Overall Thoughts- Got in 46 miles this week. Wanted to do 50, but I am fine with 46 this early in the base phase. I am still getting acclimated to 50, still not 100 percent at it. Was pretty busy this week, so I wasn't on top of stretching and hydrating and strides as much as I usually am. This was my 5th week of base and I have averaged 45 miles so far, with 1 week at 50. Ran about half of the week on my own, since it was Thanksgiving break, so there wasn't a lot of high end aerobic running. During official practices, we just seem to start off easy and then end up running at a pretty good pace. Really looking forward to my 5 mile race in a couple weeks. It will also give me baseline fitness in order to do some Half marathon specific tempos over winter break. I have been doing really good so far in my build up for track, so I am really interested to see if I have advanced my fitness at all. If I end up running slow, not gonna be too down because I am running the most I have ever run for weeks at a time. Confident and I totally believe in the training I am putting in. I am hungry for a breakthrough season after my horrible XC season, due to big inconsistencies and decrease in mileage.

Senior goals for spring track:

Leather for track 2016 & Medal at district

Upcoming race: December 12th Jingle bell 5k

11/24/2015 - 11/29/2015

Base Week 3

Monday

PM 5 easy

Tuesday

AM 6 easy + 8x strides

Wednesday

AM 2 up + drills 3x1600m @tempo 1.3 cd

Thursday

AM 6.1 easy + 8x hill sprints

Friday

AM 6.4 unexpected progression

Saturday

AM 11 long run with hill surges last 3 miles

Sunday

PM 3.9 easy

total: 45.5 6h 03m

Little bit of a down week for the holiday. Planning on getting up to mid 50’s next week. Hopefully the bulk of that isn't split up via doubles & warmups however it will depend on how often coach will schedule practice. During the season his schedules would be 4 days of running max with the longest run he ever set us out on is 45 minutes easy. My sophomore year a freshman started 30 minute run which accidentally turned into a 60 minute run. When we finally found him i remember our #1 guy at the time (only low 17) said "he ran for a hour? that's hard!"

Finally got some time to critique / applaud the past weeks of my fellow letsrunners.

(These are from last week- 11/16-11/22) not this week (11/23-11/29)

IllinoisRunner - Nice week all around, looks like things are going along nicely. Nice tempo, that's really solid!

Arcadia - Great week, but do you happen to know the paces of your runs? I'd love to see them, as I'm trying to monitor your training to give you any insight I can to get you to run quick times.

michaelchamp2112 - Sorry about your race, put it past you and move on. Hope this week is better.

king_slayer921 - Nice week man.

Cogs - Things look great, keep progressing.

OklahomaGuy - Wow man, I'm expecting some big things this track season. Looks like your mileage is building nicely. Keep at it.

Always nice to have a few more posters, keep them coming!

You guys all make me so eager to start training again!

Hey, just wanted to chime in on something.

I think that it would be beneficial for you all to stop having so many rest days, running 6-7 days out of the week is crucial. I would recommend taking Sundays off and then running for the rest of the week.

Hope it's fine if I join in

Sophomore

Goals: qualify for state

PRs 17:00 (road 5km) 9:44 (3km) 4:34 (1500)

M 30min bike 10x20sec hard 40sec + 5min core + bball

T 4miles easy 30min + 10min core + bball

W Off

T Off + bball + 5min core

F 4miles easy 30min + 5 min core

S 4miles easy 30min + 10min core

S 12.5 miles 117min

Total 24.5 miles 207min

This was my first week back wanted to ease into training as I have no indoor season. The week went well, and I am feeling good. The long run on Sunday was probably a bit much this earlier. I went out with my friend who wanted to go longer. Also I found the pace on the long run to be slow, what are everyone's thoughts about pace? This week I will likely add in a workout or two and try to increase the mileage to 30ish.

What Pace are the 300s at?

Hill sprints- we live in a very hilly area- so doing hill sprints will most likely adapt my legs to running up a hill better- I am bad at hills.

As for tempo pace should be in that general vicinity- give or take a few seconds depending on how the base training affects me.

The long run- I do not know- the body adapts to an greater stimulus ie- 10mi vs 11mi- 11mi would be better assuming you run at the correct pace.

No- Getting one for Christmas

Yes- strava is here

https://www.strava.com/athletes/keller_griffin

Thanks.

The 300s should be right around your 1600 pace, but I typically don't prescribe a certain pace, as when there is a time goal people tend to try for a time that is faster than it should be. It'd be ideal if you had someone catch your splits for you, but not tell you them during the workout.

That's great, add the hills in.

I ran a 4:56 last track season, and I was in that range for tempos later in the year, so that's why I prescribed it to you.

Do what's best for you, but if you don't feel the need to go over 9-10 miles one week, then don't. I like my "long runs" around 9-10 miles, even when I'm running 55-60 miles a week (8 miles a day avg.) I like to go 9 miles usually, and throw in a nice progression the last 2-3 miles, and I may throw in some quick surges in the middle too (20 seconds - 400m depending on what I'm focusing on.)

Okay, make sure you get everything set up right w/ the HRM.

I'll be sure to throw you a follow.

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If you hadn't planned on adding doubles to your training, then you need to. They'll help stabilize your training, and allow you to get in more miles.

Make sure your morning or evening runs (Whichever is shorter), is over 25 minutes. I like to go for 30-35 on my morning runs, then around 35-40 on my evening runs. It feels great to get in a solid day's work w/ a morning and evening run, and will definitely throw some confidence at you.

Ex. - 5 easy // 8 x 200 w/ 12 minute warm up / down

-This would be a solid day's work, because you're getting in the easy aerobic miles, but getting in FT work in the same day. It may not seem like a lot of reps, but you don;t really need a lot to get something done. Add in a 200m recovery jog between the 200s and this will put you around 10-11 miles for the day.

I'll try to answer anymore questions you've got or anything, b/c I don't have to work until Wednesday or Friday.

Good luck w/ your training.

I can second that. I think consistency is the key here. One thing I like about this thread is that everyone is somewhat chasing the same goals and are in relatively same fitness. I like where this thread is headed. I can't wait until winter break, when we are all in the bulk of our base phase and really discussing our training and training philosophies. Keep up the work everyone.