Terrible College transition and season, How does one recover and rebuild for CC

College Running College Training

8 years ago 04/26/2016 7:20pm EDT

Hopefully someone can help me here:

During my High School career I was a 400m runner who started as a 200/400 runner and only began running 800s at the tail end of senior year. I did cross country 11th/12th grade too, but only kept up the longer distance training senior year (25-35 mpw, so "long" for our high school program). In college I wanted to keep running and seeing as I never raced over half a mile in High School the coach of the college put me down as a 400 guy primarily.

From July to December I trained as a 400m runner, so longest runs were 3.5 miles at most at a very slow pace but fast intervals and heavy lifting 3 times per week. starting in January I convinced my coach to let me switch over to distance training and immediately started running 40 mile weeks and a month later I went to 50 mpw but kept the same lifting going. unfortunately my times got slower and my legs felt heavier, worn down and tired all the time. about two weeks ago I finally decided to see the trainers about this and was told that it was all due to my hip flexors being tight and not at all because I might be burned out/overtrained. now I dont know anything about how much tight hip flexors impact performance but im running 10-15 seconds slower in my 800s then I was last year.

Im not going to try salvaging this year because theres one more race left before its over, but id like to come back for Cross Country and be fit and not feeling dead all the time. what im asking is: what is the best way to fully recover from a horrible year and build up successfully for CC in September. my goal is to hit 60 mpw at least two weeks before the first meet in early September.

side notes:

never lifted before starting in July.

felt my best in mid-late November during workouts (running 62 400s and a 27 200s felt like a walk in the park)

my blood tests taken in mid March showed nothing wrong

I did take a full week off during spring break due to illness and that did nothing.

my endurance in practice is better then ever, but the faster I try to move the slower my legs seem to go.

7 years ago 04/26/2016 8:44pm EDT

re: I messed up, Help!

I messed up, Help! wrote:
Hopefully someone can help me here:
During my High School career I was a 400m runner who started as a 200/400 runner and only began running 800s at the tail end of senior year. I did cross country 11th/12th grade too, but only kept up the longer distance training senior year (25-35 mpw, so "long" for our high school program). In college I wanted to keep running and seeing as I never raced over half a mile in High School the coach of the college put me down as a 400 guy primarily.
From July to December I trained as a 400m runner, so longest runs were 3.5 miles at most at a very slow pace but fast intervals and heavy lifting 3 times per week. starting in January I convinced my coach to let me switch over to distance training and immediately started running 40 mile weeks and a month later I went to 50 mpw but kept the same lifting going. unfortunately my times got slower and my legs felt heavier, worn down and tired all the time. about two weeks ago I finally decided to see the trainers about this and was told that it was all due to my hip flexors being tight and not at all because I might be burned out/overtrained. now I dont know anything about how much tight hip flexors impact performance but im running 10-15 seconds slower in my 800s then I was last year.
Im not going to try salvaging this year because theres one more race left before its over, but id like to come back for Cross Country and be fit and not feeling dead all the time. what im asking is: what is the best way to fully recover from a horrible year and build up successfully for CC in September. my goal is to hit 60 mpw at least two weeks before the first meet in early September.
side notes:
never lifted before starting in July.
felt my best in mid-late November during workouts (running 62 400s and a 27 200s felt like a walk in the park)
my blood tests taken in mid March showed nothing wrong
I did take a full week off during spring break due to illness and that did nothing.
my endurance in practice is better then ever, but the faster I try to move the slower my legs seem to go.

Take two-three weeks off after the season. Don't run, don't lift, just chill. Then start doing easy runs, as much as you feel like, but keep them easy. Over the course of six weeks, increase the time of your runs -- maybe work up to 60 minutes twice a week, the other days 30-45 minutes.

After six weeks, start adding strides a few times a week. Do that for a few weeks, then do a moderately hard run once a week -- you should come to it naturally as the strides work their magic (keep doing them). That should get you to August.

7 years ago 04/26/2016 10:31pm EDT

re: I messed up, Help!

The previous response seems reasonable. My contribution is to say NOT to have a goal of a certain mpw. Instead, be patient and progress as fast or slow as your body allows you to progress. Adhering to a schedule or certain volume could be part of what caused you to be in this position- don't repeat the same pattern. Read Daniels or other book on how to progress and build over time. This is going to take time- years- so have faith in your talent and don't rush the volume.

7 years ago 04/27/2016 9:29am EDT

re: Gradual progression

thanks for the insight both of you!

question: when taking it easy for those few weeks is that only applying to running, or are hiking, longboarding, biking et... included?

7 years ago 04/27/2016 11:11am EDT

re: I messed up, Help!

Very good advice on the previous responses..glad to see you getting such good advice ..My only thought would be construct a summer training plan that includes opportunities for rest..When I construct a summer plan I build slowly week to week increasing mileage slowly as your body adapts.. 3 weeks building 1 week back off 10% ..then start the process over building for 3 weeks again.. Add tempo runs after 4-6 weeks.. Tempo runs: Focus on running at least 20 mins at a sustainable pace...Good Luck

7 years ago 04/27/2016 12:11pm EDT

re: I messed up, Help!

I messed up, Help! wrote:
thanks for the insight both of you!
question: when taking it easy for those few weeks is that only applying to running, or are hiking, longboarding, biking et... included?

I think you can do those things in moderation. Get plenty of sleep, eat well, don't drink excessively, etc.

7 years ago 04/27/2016 12:16pm EDT

re: I messed up, Help!

Transfer. It's clear your coach and program are mediocre. Transfer to the best program you can find that takes guys of your ability level from chump to champ.

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Terrible College transition and season, How does one recover and rebuild for CC

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