Haven't ran the last week. Originally I planned to start my running on the 10th, but I think I'm gonna start on the 7th.
Haven't ran the last week. Originally I planned to start my running on the 10th, but I think I'm gonna start on the 7th.
I don't think you need to take three weeks off. Start soon- but run very easy at the start. You don't need to set yourself back from 3 weeks of doing nothing.
Even if you run 4 miles a day at 8:00 pace, that will help you more than taking three weeks off (unless you have an injury or something wrong with you that requires complete rest).
Started my running back up again. Took 2 weeks off. Ran on wednesday for my first run back, originally planned on 4 but ended up doing 3.1 @7:23 pace. Felt like shit. Probably shouldn't be going that fast in my first run back, but I guess I was a little excited. On Thursday I ran 7.2 miles @7:50 pace. Again, probably too fast for my second run back. Felt pretty hard, but wasn't that bad. Friday I took off. Saturday I plan on running a very easy 3 miles @8:30+ pace, and then doing 4x100m strides. On Sunday, I'm racing a 5k, hopefully looking to go under 20:00, but not really sure I'm in shape to do that right now, and I'm also still a little sick (as I've been this whole season).
I got like 4 hours of sleep and I volunteered for the 10k which was 2 hrs before the 5k. Didn't stretch at all and felt pretty bad. 1st MILE WAS 5:28, and at that point I knew this was the worst pacing ever. My 2nd mile was 7:00, hit the 2 mile mark at 12:28, ended up finishing the last 1.1 in 7:01, and ran 19:28. Pretty happy with my time, didn't really expect to go sub 20, not even 21 really. Yesterday I ran 1.7 at 7:24 pace and was DEAD. Came in 5th overall, 2nd in my age group, 1st for residents, so I was pretty happy. Good start to my summer. Was also like 94 degrees.
My week since last Sunday's 5k went like this..
Monday: nothing
Tuesday: 1.77 miles @8:30
Wednesday: nothing
Thursday: nothing
Friday: 6 miles @7:48
Saturday: nothing
Sunday: 10 miles on eliptical
The upcoming weeks I have planned:
Monday: 6 miles
Tuesday: 8 miles
Wednesday: 6 miles
Thursday: none
Friday: 7 miles
Saturday: 5 miles
Sunday: 8 miles
Total: 40 miles
Week 4
6/26
Monday: 6 miles
Tuesday: 5 miles
Wednesday: 6 miles
Thursday: 4 miles
Friday: 7 miles
Saturday: 3 miles in morning
3 miles in afternoon
Sunday: 11 miles
2 mile cooldown
Total: 45 miles
Now I've never really ran more than 45mpw, so I feel like going to 40 mpw may be too quick of a start, however I'm going to do this 40mile and 45 mule week at whatever pace I want and just use this as base training. Is this okay? I know I should follow this 10% rule, but if I do that I won't get up to the mileage I want. For the month of July I have about 60mpw planned. The week after the 45 mile week I have planned 58 miles. I know this is probably too much mileage too fast, but I don't want to keep running hardly any mileage and want to get up to 60 by the start of July.
I'm thinking I should just try these next two weeks and see how I feel, and if I'm feeling bad just adjust from there?
my past few weeks haven't been that great. Did 15, 17, 37.5 and 11 this week. I've been on vacation this week and when I try to go for a run my family doesn't let me, its kind've annoying. July 1 was when we were supposed to start training, so I guess I got a little headstart although not really any mileage. Tomorrow, I'm starting with my 6 week running plan of 50, 55, 62, 60, 51, 59. I really hope I don't get injured, I'm gonna base it off feel. Today I ran 2.1 on a treadmill at 7:40 pace and was dead. Also noticed my right foot rolls in pretty bad, and my shoes have holes under pinky toes. Tomorrow I get back from vacation, so my real training will be able to begin. Excited to finally start for real. Still aiming for sub 17 this year.
Goals Junior year (current times):
5k: 16:59 (18:47)
3200m: 9:59 (11:13)
1600: 4:30 (4:57)
break school record 4x1600 (19:01 & 18:48, in and outdoor).
These goals are all far fetched but I feel like 50+ mpw as a pose to the 25 easy we run in season should help get me there.
Get some new shoes buddy. Also, do not run so much. You have decades to run high mileage
bump, please update us. How have you been doing? Its been awhile.
Hi guys, this past week was my first week of real training. Originally planned to run 50 miles, but didn't do my long run today and only hit 4 miles instead, so I got 44.8 on the week. It is still my highest mileage week ever, so I'm pretty happy.
Here was my week of training:
Monday: 7.5 miles @7:08
Tuesday: 5.6 miles @8:35
Wednesday: 6.6 miles @7:38
Thursday: 5.2 miles @7:09
Friday: 8.6 miles @7:18
Saturday: 7.3 miles @8:22
Sunday: 4 miles @7:12
Total Mileage: 44.8
Overall, not a bad week. Starting to develop my base.
so this past week my calf has been killing me, but I don't want to stop running completely and kill my mileage.
Trying to find the right mix between pushing through injury and nutting up vs pushing too hard and being dumb.
Thats why I only ran 4 miles sunday, monday, tuesday. On Tuesday, I was gonna run 8, and my calf felt pretty good, but it was actually my legs that felt completely DEAD even though i haven't ran recently. They have never felt that bad before. Today I did 7.6 today @7:49 but stopped at 2.5 miles because my hip started to hurt so i stretched. At 6.5 I stopped again because I was so dehydrated I thought I was gonna drop. I could taste salt on my lips. It was horrible.
Have drank about 80oz of water in the past 5 hours lol.
Tomorrow I originally had 4x1 mile w 3 min rest. Should I do this, or should I run like 9 miles at ~8:00 pace?
Thanks
Bro you need to take better care of yourself. Drink water consistently throughout the day, not just all at once. Make sure you are eating enough too.
Also, how much are you sleeping? When you're building mileage you need more sleep to allow your body to adapt to the new stress you're putting on it. Get 8 hours at the absolute minimum. Shoot for 9 or 10+ if you can.
I'd say tomorrow either do a 6-7 mile easy run or maybe do the workout. If you decide to do the workout don't push yourself too hard and if you feel really bad don't be afraid to bail halfway through and run easy mileage.
You can't be fast if you're injured.
All of last years seniors are criticizing me for running 45 miles last week. They all same I'm gonna burnout, and that I'm being dumb. Granted, they all ran under 17:20, but none broke 17. I want to break 17. Should I lessen mileage or just keep it up?
Not alot of interest lately in this thread, so I'm not sure I'm gonna continue updating it or at least updating as often....
I ran 50 miles this past week. If anyone wants the details I'll specify, but I'm not sure anyone else is interested.
Who cares if people don't seem interested.
In the end, it's on you. And how you feel. Your results aren't affected if people aren't reading.
That's why I don't run on Strava and have people obsess over me. You can do whatever you want. Don't do things just to please others.
Your log is very important to other runners because it is an actual training log and it shows how important being consistent is. I just do whatever I want as long as it adds up to 50-60 miles a week.
Besides, running in itself isn't that interesting. It's tracking your progress. When you race, you can boost your confidence by looking back at your training log.
That's what I do.
On my iPhone I look at the day when I ran that marathon. And then I went shopping to buy a gift for a cutie girl. That day added up to 32 miles.
Don't worry, mate. It's summer time and it's aerobic base building for everyone.
Post it
Monday: 4 miles @7:51
Tuesday: 4.1 miles @7:37
Wednesday: 7.6 miles @7:49
Thursday: 6.7 miles @8:00
Friday: 9.4 miles @8:02
Saturday: 8.3 miles @8:32
Sunday: 10.1 miles @7:36
Total: 50.2 miles
Monday & Tuesday I didn't really run alot becaus my calf was hurting since Sunday but I didn't want to completel stop running so I ran 4 easy miles. Since then my calf has been great. I've been pain-free and pretty strong endurance wise. Probably gonna run a tempo next week, or I might build base one more week, not sure. I have never really ran more than 35mpw, is this gonna burn me out?
Also, I'm thinking of taking a day off tomorrow (Monday). I have ran 14 days straight. Is this a good idea?
Hey, found your thread, haha. Tempos would be fine to start now, we've been doing them for about 3 weeks now, just make sure you warm up good and start off small, like a 5 or 10 min good tempo this week and next week 10 to 15 min, etc. I take Sunday off every week, for religious reasons, and I'd recommend at least 1 or 2 days off a month, just for recovery. Also, tempos don't mean base building is over. They keep you in shape without too much stress on you, if done right. My team's tempo is part of a longish run where we just do a big loop and warm up on the way out, tempo, and finish the loop (8.8 mi) Anywats, you're looking really good, keep up the work!
Precalc_Runner wrote:
Hey, found your thread, haha. Tempos would be fine to start now, we've been doing them for about 3 weeks now, just make sure you warm up good and start off small, like a 5 or 10 min good tempo this week and next week 10 to 15 min, etc. I take Sunday off every week, for religious reasons, and I'd recommend at least 1 or 2 days off a month, just for recovery. Also, tempos don't mean base building is over. They keep you in shape without too much stress on you, if done right. My team's tempo is part of a longish run where we just do a big loop and warm up on the way out, tempo, and finish the loop (8.8 mi) Anywats, you're looking really good, keep up the work!
Ended up doing a short, slowish tempo today. Did 3.1 miles @6:40 pace and then continue the run and added another 6 miles for a total of 9.1. The next 6 miles were slow at like 8:10.
Never really been a good tempoer so pretty happy with my 1st tempo. Don't have anyb training partners until my team starts practicing so running alone kinda sucks aha
That's a pretty good first tempo! I'm also pretty bad at them, but you're right, it sucks without a partner, 6:40 is great under those conditions! Nice job man
Today capped off my longest run ever, and my highest mileage week ever.
7/24
Monday: None
Tuesday: 8.2 miles @7:47
Wednesday: 9.1 miles @7:23, last mile 6:57
Thursday: 8.7 miles @8:26
Friday: 9.1 miles
First 3.1 @6:40 (20:43 5k split)
Last 6 @8:16
Saturday: 7.3 miles @8:34
Sunday: 13.3 miles @7:55
Total: 55.7 miles
I wasn't feeling it during my long run today. Both yesterday and today, half the run had 20mpw winds against me, and was hard to keep pace. Still my longest run ever so pretty happy.