Week of 4/1-4/7
Sun: Rest
Mon: 1.75 miles warm/cool, 8x1k (3:38, 3:36, 3:38, 3:38, 3:43, 3:46, 3:48, 3:43) w/ 1 minute rest.
Tue: 4 miles moderate (7:00)
Wed: 2 miles easy, 4x150m progressions
Thu: 6 miles warm/cool/shakeout, 12x50m strides,
1600m race in 5:05 (71,77,82,75), 3200m race in 11:23 (tied both of my times from last week, weirdly enough). Coach cut my 4x8 leg because he wanted me to try another 3200 in order to qualify for our next meet (didn't quite qualify, so I run JV next week).
Fri: 6 miles recovery (7:50)
Sat: 12-mile long run (7:50)
Total: 40.5 miles
Good week with significantly less intensity than last but the workout on Monday was fairly tough. The races were good, in reverse order from last week (last week it went 1600-3200, this week it went 3200-1600) and with more wind in the 3200 than I was prepared for but tied my PR nonetheless. In the 1600m I need to work on my third lap. I just always seem to fade at that point that I need most to have a good lap and my kick is not remotely good enough to make up for it.
Oldfish- In regards to the speedwork, I most likely will not be doing that during my summer base phase other than my strides. At most, my teammates and I would do 6-8x400 @ Mile pace w/2:00 recoveries in place of a long interval session later on in the summer.
UATC- I had forgotten about the 25% rule, our coach had mentioned this to us over the summer but still had my group do long run days longer than 25% of our mileage.
I was going to double the 60 MPW due to my body not being able to handle more than 45 MPW in singles, and then SLOWLY up my mileage and decrease the number of doubles I would be doing.
Summer of malmo is where I had gotten the idea of more low-intensity running during the summer, and more aerobic paced work than anything else. (also I tried to access the website a few minutes ago, and it seems to be having issues currently)
keepgoing- 150 progressions aren't very difficult, just a speed increase every 50m from 3200-800-400 with a walk back recovery.
As for the marathon training, a few of my teammates and I were considering training for a marathon that occurs a few weeks after our XC season ends, doing very long runs during the weekend in-season and using our taper for regionals and state as the start of our marathon taper, my main concern is whether or not this would have a negative impact on my XC season.
Thank you all for the responses!
FVC meet 4/26. I will qualify for regionals in the 1600 (need a 4:55).