State Champion Last Outdoor Season (Training Log)

WEEK OF MARCH 6TH, 2017

Monday-

Morning Run:

4.16 miles (7:02 Average)

Afternoon Run:

0.60 mile warmup

6.47 mile run easy. (6:58 Average)

10x20 seconds striders @ mile pace. Recovery in between each one is 20 second jog.

Feel: Felt good on both especially as I got into it, easy run.

Strength at Night:

Weights until failure

(Extensions, curls, shrugs, etc.)

Planks, Core Circuits, Movement Exercises

Mileage for the day: 12.39 miles

Tuesday-

Mid-Afternoon Run:

1.99 mile warmup

3.5 Tempo (5:47, 5:55, 5:55 and 5:55 pace for last 0.5) Mostly flat surface with a few tiny hills.

4x30second hill sprints @ mile pace. 30 seconds on 1 minute jog back down the hill.

1.54 cool down

Night Run:

0.69 mile warmup

3.12 miles @5:30 pace on a 1% incline (1% is to mimic outside affect) treadmill

Feel: Mid-Afternoon the tempo I was just cruising and click off splits. The Night tempo with about a half mile to go I was really feeling it and getting tired. I decided to call it quits at 3.12 (wanted to get to 3.5)

Mileage for the day: 11.6 miles

Wednesday-

Morning Run:

4.02 miles (7:31 Average)

Mid-Afternoon Run:

0.56 mile warmup

6.01 mile run, recovery (7:32 average)

Feel: Legs felt pretty tired from yesterdays effort so I took it nice and easy. Breathing was fine.

Mileage for the day: 10.59 miles

Thursday-

Mid-Afternoon Run:

1.81 mile warmup

4x1k on the track with 75 second rest.

(3:24, 3:20, 3:20, 3:21) Goal pace was 3:20, not to go all out more of a CV workout

6x30seconds @2 mile pace on track (30sec. rest)

2 minutes rest then..

5x15 seconds @800 pace (30 sec. rest)

Feel: Felt very good on the 1ks, as well as the rest of the workout. The 1ks were very smooth and could’ve went a lot faster but that wasn’t the idea.

Night Run:

Shook out the legs for 0.177 miles before some strength work.

Strength Work:

45 seconds @10% incline mountain climbers on treadmill

30 seconds @10% incline mountain climbers on treadmill

30 seconds @10% incline mountain climbers on treadmill

Recovery was until breathing slowed down. I’d say about a minute.

Planks

Leg exercises

Mileage for the Day: 7.08 miles

Friday-

Mid-Afternoon Run:

0.65 mile warmup

6.1 mile recovery run (7:16 average)

Night:

3.78 (7:56 average)

Feel: Just another recovery day, cruising. Legs tired.

Strength:

Planks, core circuit.

Mileage for the Day: 10.53 miles

Saturday:

Morning Run:

0.58 mile warmup

9.68 mile run (7:15 average)

Night Run:

5.04 miles (8:12 average)

Feel: Felt very good on this run but we had a couple of new guys on our team run with us so I didn’t want to push the pace.

Strength:

Planks, Core circuit, pushups, pull-ups, free weight exercises

Mileage for the Day: 15.3 miles

Sunday: (HELL OF A DAY)

0.58 mile warmup

15.00 miles (6:12 average) at a mostly flat surface with a few small hills mixed in there. Very windy on the halfway point back.

SPLITS: (6:23, 6:10, 5:59, 6:00, 6:03, 6:07, 5:55, 6:02, 6:02, 6:03, 6:17, 6:28, 6:35, 6:39)

Feel: Super happy with this run and it motivates me a lot. First week back and I haven’t had a good run like this EVER. The first several miles were very smooth and I felt extremely comfortable. The last 3-4 miles I was in my head and my legs/breathing were feeling it.

Mileage for the Day: 15.58 miles

83.247 MILES TOTAL FOR THE WEEK

Lookin' good so far. Get good sleep *every* night (weekends definitely included) to be able to absorb this training. Worth trying: get off the computer a half-hour earlier than you ordinarily do!

Also, check your pulse for a full minute when you wake in the morning (before you get out of bed). If it's up on a given day, esp. if it's up 10% or more, that's a pretty good sign that you need an easier day--regardless of what your schedule says.

I have been getting about 7-8 hours (more on weekends) of sleep a night. Thanks for the suggestions.

What time do you think you need to win?

9:0x

Good luck man. you have good times. I was a "sprinter" in highschool with a best of 51 sec in the 400m but I really should have just been a distance guy... anyways...

Did you run 15:40 on 50 MPW? I'm hoping to just run sub 16 in two years, but I'm also much older than you (32) and just started seriously running again 10 months ago.

what type of course was the XC 15:40 '5k'? short and fast or true?

you jumped from 50 mpw to 80?

multiple 'tempos' back to back?

not going to lie, the mileage jump and back to back workouts will be a good combination for injury.

Do you have a coach?

why do you think you'll jump from 9:40 to 9.0x in 2 months of becoming 'committed'? Should have committed yourself 2 summers ago.

good luck

I ran 15:40 on about 40 miles per week. I had two weeks of 60 miles and one week of 70 miles. They rest were in the 40's, even 30's or sometimes lower if we had a race.

True course, its not as fast as it may seem and is a good mark on that course. People who have ran sub 9 in the 3200M and low 9's in the 3200M, ran 15:30's or high 15:20's. Some were even slower than my time. I have a Coach yes. Question for you...why is the committed in quotation marks? I wake up before school at 6AM and run my morning runs, then I go to practice, and then to the gym later at night and work my ass off. If that is not committed I don't know what is. Yes, 2 months of me being "committed" will make me go 9.0x. If you don't believe me follow this thread..let us see.

Your definitely working hard. I would say a couple things. Don't do more than 70mpw. Save the bigger miles for college. I wouldn't do double workouts with high school athletes even if its basically two tempo workouts. And if your set on that give yourself two days before your next workout. So maybe tues tempo workouts, friday Cruise interval workout or CV w/o. And sunday long run. I like the pace of your long run as i am not a believer in long slow distance. Lastly those hill sprints you should take more rest in those. Other than that your damn close to what i do with my athletes.

Looks pretty good. You won't know for a couple of weeks if it's too much too soon or if it's fine. Err on the side of caution if you are unsure

I'm assuming you are aiming for the 3200 based on your training?

I am pretty set on doubles and I think around 80-85 miles is my sweet spot. I am feeling really good especially breathing wise. I need more recovery you are right and that is what I am focusing on. Thanks for the insight Citius

Yeah, 3200 is my best event as of the indoor season but I think I can do really well in the 1600 also. I didn't run it much in the indoor season because I was focusing on the 3200.

Update:

This weeks of training has been going well. Cruise Workout and then some easy/moderate runs so far. I may post my training either week by week (every Sunday) or just after every few days. My breathing has been feeling really good lately and I can feel myself getting really fit. Legs are somewhat tired.

What kind of strength program are you doing? Doing random stuff "to failure" is great for endurance but that's why you are running so doing overkill on muscular endurance work in the weight room isn't going to help. Don't do "curls". I wouldn't try anything crazy at this point as far as weight is concerned but I would focus mostly on mobility work, single leg work, and plyos and planks. Again, what's your strength program.

Alan

Well, technically you're right about needing a few weeks to figure out if you're doing too much. But that assumes that the worst scenario is cumulative fatigue, and you adjust your load and intensity back accordingly.

But that's not the worst scenario. The worst scenario is injury. Then you're set back who knows how long.

Why not be smart on the front end, build up gradually, and keep your mileage at a more reasonable level?

Unlike whoever questioned your commitment, I applaud your obvious commitment. But coming off your break, launching into 80 miles a week when you've never been there before, loaded with intensity, you're asking for trouble. You're not going to run 9:0x if you get hurt.

I like to do this core workout twice.

https://www.youtube.com/watch?v=D3SMbrBi7iE

Then I like to do planks, chin-ups, pushups. Also do leg exercises on each leg (fire hydrants, etc). Free weights also such as curls, etc. (different various exercises). I do those exercises for strength about 3-4 times a week but I mix it up. Some days I will do planks and core, some days I will do pushups, pull-ups, and planks, and some days I will do everything I just listed. Honestly it all depends on how I am feeling.

Alan or anyone else, if you could suggest some good strength/core work/programs that would be great. Very open to suggestions and my program is not set in stone. Actually was looking for advice as far as that area is concerned because I am new to strength/core work. I especially need help as far as weights, plyos, mobility, single leg work, squats, and all of that good stuff I read about is concerned.

A few posters such as yourself are concerned about injury. Of course I have that in mind as well. I believe I can handle this jump because during the cross-country season I was doing about 40-45 miles a week then right after did a 70 mile week then two 60 mile weeks. I felt like this improved my endurance a lot and actually I had my best race soon after. I am focusing more on stretching, rolling, and taking it easy on my easy days and listening to my body because of the jump in mileage. I am also going to start adding some cross-training work which I believe will help with injuries. Also, incase anyone wanted to know because this is in the topic, I do not ice bath currently, because I want my legs to get use to the soreness and fatigue. I appreciate everyone who took an interest so far and keep the questions, advice, critique coming. It helps a lot, more than you think!

You haven't said anything about specific weight exercises, sets, reps, etc.

Keep it simple.

Warmup: straight leg swings front/back x 10 each leg, straight leg swings side/side x 10 each leg, fire hydrants x 10 each leg.

1. Box Jump or Squat Jump: 3 sets of 5. Focus on explosiveness

2. Split Box Jump or Split Jump: 3 sets of 5. Again, explosiveness and power.

3. Reverse Lunge to High Knee (with plantar flexion). 3 sets of 10 each leg. Looks like this but come up on toes:

https://m.youtube.com/watch?v=SrZzp2sqKo8

4. Pull-ups/Dips: 3 sets of AMRAP. Go with good range of motion.

5. Front Plank, Side Planks, 3 x 60s ea.

Cooldown: Foam Roll

Alan