Training log and goals of an HS runner

Sorry I haven't posted the rest of my advice, I've been busy running!

http://www.letsrun.com/forum/flat_read.php?thread=8305020

I posted a lot of stuff here, so go check that out if you want...

I may be able to follow up soon!

Sub16goal wrote:

Ended up doing it in 90 degree weather. I didn't realize how stupid it is to do long runs in heat. I had my bro and friend bike along because I knew I'd need some water. I ended up drinking about 32 oz of water during the run and another 15 right after and I still was super dehydrated. I weighed 166 after and Im usually around 172. I went to work right after and was borderline puking from exhaustion for the first couple hours.

First 3 miles I averaged 6:30 pace

First 7 was 6:44 pace

8-10 miles at 7:45 pace(to take the last ones fast) wanted to take the last two at sub 6 but I was hurting like everywhere so I did 6:4x pace

7:04 was the final average pace for 12.04 miles

47 miles on the week for me(would've done closer to 60 but the miles I did we're hard)

Geez, that's a crazy fast start to a 12 miler, good job man! I can't imagine doing that in 90 degree weather though, our coach has us get up early and run at 7am for long runs. Anyways, you've impressed me, keep up the work!

Sub16goal wrote:

You might want to get closer to 90 minutes on Saturday especially if the day before and after are easy.

Wednesday I'd also recommend doing 6 miles am and 4 miles pm so your legs are more fresh than doing 10ish miles at once the day before hills

The goal of Saturday was to hit anywhere between 90 to 120 minutes, but my coach didn't want me overdoing it, so we just called 60 minutes good. And for Wednesday, it's supposed to be the 2nd longest run of the week. It's not supposed to be as hard as I ran it, more like 7:30 pace the whole time, I was just trying to help my friend out and be his running partner for a bit because he's always too far ahead for anyone else and now I can really see why. I'll probably go easier on Wednesday and then try to go with him for hills. Also, I don't really have much control over my runs besides doubles, so I can't really do 4 and 6 on Wednesday. Thanks for all the advice though!

Thanks! That's pretty much exactly what I do for strides, although I usually alternate with getting up to top speed and going about 80% since rest is only about 75m jog. As for flexibility, I was gonna really start focusing on that this week, makes me want to even more with this post, so thanks! Also, any 800 or 400m advice would be much appreciated, I think I might be focusing on the 800 in track and just pacing it or things you think of would be awesome!

alabama runner wrote:

Sorry I haven't posted the rest of my advice, I've been busy running!

http://www.letsrun.com/forum/flat_read.php?thread=8305020

I posted a lot of stuff here, so go check that out if you want...

I may be able to follow up soon!

It's all good! I really like the stuff you posted there too!

Still haven't decided if this is/isn't troll bait. On the chance it isn't and there are other developing HS runners following the thread, my $.02.

OP is not in need of advice on training. Sharing experience about the progression is valid but if what is posted is true, he has a good head coach, a mom who was very good and a grandparent who was also very good.

What possible advice can be given that is better than that? Is he going to sneak in runs, do workouts posted by LR and complain bitterly they didn't work.

In reality, the OP is in almost the dream zone of enlightened parents/coaches that are monitoring him daily and yet...

HS coaches are constantly fighting with athletes who read someone else's workout and have now decided it must be better. There is always a "better" workout that is not the best for the OP. Following the workouts given and believing in them is 99% better than any random input based on "feelings" about how the run went and what "should" have happened.

Please continue to share on what's working/not working and the joy and pain associated with it but don't undermine the work others are doing for you and expect a positive result.

Thank you for the honest answer. I'm really not trolling, all I was trying to do was see what people thought of my training and how I'm doing and where they think I'll get to, so I have more than one perspective. I really just wanted advice for more of race strategies, outside of runs stuff (like core, drills, strides, etc), random things that work for you. For example, my grandpa would do push-ups every time he left a room in college and then on Friday he would compete with his roommates and whoever lost had to buy the milk for the week. He said he got upwards of 500 in one time and that this caused him to have a better kick than any of his competition (I'm not suggesting this to everyone, this just worked for him). Just little things like that are what I'm sorta looking for, now that I think about it. I also want other HS runners to see what I did and if it worked, to show them what made me do good and what didn't. The other major reason I've done this thread is so I can have another group/community of runners to share the joy of running with. Also, I don't plan on going behind my coaches' backs, I just wanted more insight on what everyone else is doing to get their PRs too. Last thing, I might be younger in HS than my mom/grandpa was, but I feel I got a little less talent in me than them, but we'll see this next coming few years. I hope to keep this thread going for awhile too. Thanks for the really honest reply El Coache!

Hey everyone, just got done with Today's practice. Yesterday (Sun) I stretched for half an hour and went to bed early and woke up earlier to start working on my sleep schedule for school. Today's workout is as follows:

12:40 warm up 1.75 mi

3 x mile repeats in 6:20 6:39 6:27

10:00 cool down (probably a mile)

Total: 6 ish

So, warm up was on the road with drills on track and strides on course. The repeat miles were all on the first mile of our course which is all grass except the last 200m is on the track. For the first two miles I had my shin socks on and took it off the last mile to run faster and slowly transition out of them. Afterwards we did core and then called it good, I'll stretch when I get home, I'm currently about to go swimming for a party. Hope everyone has a good run today!

Just an update for today's run. Coach had us go 23 min out and run back at easy pace.

2.7 mi out 23 min (@8:30)

2.7 mi back 24 min (@8:50)

5.4 total in 47 min (@8:40)

Today was recovery day after our first workout so went pretty easy, but also didn't have too much energy. Was gonna do strides, but shins were acting up, so cut those out for today. A nice easy day in all, so hoping for a good rest of the week. Also, did a 3 mi double last night at 8:50 pace. I'm really working on just taking my easy recovery runs actually easy, even if it seems pretty slow. Hope everyone is getting a good start to their week of running!

Today's run:

Split up into groups of 5 (I was 2nd fastest group, but fastest of the group) and we played the "card game" where each person draws a card with a time on it and we surge for that long, without telling anyone when we start, to simulate a race with unpredictable surges from opponents and then since some of us were faster, we would turn around and regroup. The surges (in order) were 1 min, 30 sec, 1 min 30 sec, 45 sec, 1 min, 1 min.

Before the card game we ran 8 min warm up, and then did the surges randomly, going out for 31 minutes and then we were allowed to split up and I ran 30 minutes back for a total of 8 miles in 61 min @ 7:36 pace. (7:42 out, 7:30 back). After the run we then did core for 10 minutes. Pretty happy with my run today, wasn't too hard till the end where I pushed the pace a bit an of course the surges were difficult. Tonight I have a 30 min recovery run and I'll post it either tonight or tomorrow after my hill workout (which I was told will be 1.5 mi to the hill, 8 - 10 reps on super steep, but short, black top hill (about 1/8 mi), and then about 5 miles after that with weights after practice. Really enjoying my running and I think going so easy yesterday really helped me feel relaxed today, so I'll continue to do that (not sure I'll go that slow, but around 8:00/mi). I'm feeling pretty good about this season so far!

Good work! I did,

6 miles @ 7:30 with strides Monday.

3 miles and a game of ultimate at practice and 5 miles pm Tuesday.

Mile warm up then 8x400m at 65-70 that had a small hill in it(like 50 foot hill). (4 To work on finishing and 4 for starting in races) last one I went all out and got 55 so I still have my track speed! Mile cool down after. Then 5 miles pm

Total: 24

I'm heading on vacation for the next week but I should find time to run.

-Jon

My pr is 5k. I'm training for a half marathon with SportMe running appwhich calculates distance, time, pace and calories.

When is your first competition?

Be careful not to race your workouts.

Keep posting.

Sub16goal wrote:

Good work! I did,

6 miles @ 7:30 with strides Monday.

3 miles and a game of ultimate at practice and 5 miles pm Tuesday.

Mile warm up then 8x400m at 65-70 that had a small hill in it(like 50 foot hill). (4 To work on finishing and 4 for starting in races) last one I went all out and got 55 so I still have my track speed! Mile cool down after. Then 5 miles pm

Total: 24

I'm heading on vacation for the next week but I should find time to run.

-Jon

Hey man, nice work! Those 400s are really fast, looking good. I know it can be hard to run on vacation (took mine end of June), but if you are really committed, you'll find time. Good luck, and keep us updated!

pop_pop!_v2.2.1 wrote:

When is your first competition?

Be careful not to race your workouts.

Keep posting.

First race (and all others) are posted on the first page of this thread. I don't "race" my workouts, but i definitely push myself to go with the team. I'll do my best to keep posting, it really helps to get responses, so thanks!

So last night I did the longest double I've done yet (not too impressive either) at 4 miles and my watch says 33 min @8:20 pace, just taking it really easy since it was a recovery run.

Today's run:

about 2 mi warm up to hill

10 or 11 (lost count) hill reps, about 1 - 200m long with first 50 - 100m really full on sprinting up the steeper part and then just tryiing to make it through the rest without walking at all. about 1 mi

then finished the run with a very long addition (Coach wanted a hill run and a long run) that was about 5 ish miles.

A friend of mine on the team got 8.35 mi total, but I went further than him so it was about 9 mi (he took a different route on the way back because he was too tired and I didn't have my GPS on since my battery hasn't been working too well and it only lasts an hour)

In total, I ran 9 ish miles in 1:25:30 so including the hill work out averaged 9:30, but that's just because I was dead after 10 reps and went VERY comfortable for a few miles until picking it up the last few. Anyways, thanks for following along my thread! any feedback, serious advice, or just telling us about your training is much appreciated!

Bit late to the party here. I have a similar goal to all of you guys, hopefully sub-16:30 during xc. Also going to be a junior. My PR's are 17:35, 10:26 (3200) , and 4:55 (1600).

This week is my highest mileage week of the summer (and of the whole season) at about 75 miles. I will most likely end the summer with about 500 miles total.

Good luck to you guys. I like that this thread is positive when so many other ones are rude or just trolls. Let's keep it that way.

Coloradohsrunnner wrote:

Bit late to the party here. I have a similar goal to all of you guys, hopefully sub-16:30 during xc. Also going to be a junior. My PR's are 17:35, 10:26 (3200) , and 4:55 (1600).

This week is my highest mileage week of the summer (and of the whole season) at about 75 miles. I will most likely end the summer with about 500 miles total.

Good luck to you guys. I like that this thread is positive when so many other ones are rude or just trolls. Let's keep it that way.

Hey, it's never too late to join the party,haha. You have some crazy endurance! my mile time is only 5 sec behind you and you're 40 sec ahead in the 5k! Looking forward to how your season goes, good luck!

Hey everybody, today's run was more of a easy/recovery/fun run as we did a 3 ish mile warm up @8:00 pace and then played Capture the Flag at our local park/ lake. I probably did about 2 or 3 50m all out sprints and around 5 - 10 50m strides. My shins ended up hurting (who would've guessed) after jumping over a fence to tag someone getting the flag, but I kept playing on it and just rode in the school car on the way back instead of running an extra 1.5 mi, so not a very impressive day, but definitely a fun day to keep us motivated/ having fun. Tomorrow I have an hour long run I'm supposed to do and might run with my brother, but it's not an organized practice (My brother ran a 16:57 PR as a Junior at state, so he's by no means slow, just has trouble with injuries at higher mileage (runs over 10 ish miles are risky for him)). Anyways, how's everyone's week gone?