Another week, another training thread. Hopefully we'll be a little more active this round.
Another week, another training thread. Hopefully we'll be a little more active this round.
And as for my actual training:
M: 45min easy
T: A real workout! 2.5 mi WU, 7k progression from steady state to LT(?) pace, 4x100m strides, CD to 60min
W: 6mi easy
Th: 40min of feeling like crap (congestion)
F: 70min progression run from really easy to pretty fast on very hilly course
Sa: 42min easy
Su: Long Run of 12 miles @ 6:39 average on even hillier course (~900ft elevation change)
Total mileage was 54.5 miles. Killer week here.
Tuesday run was in a hailstorm that devolved into a blizzard, but it was great. The mile splits for the 7k were like 5:59, 5:45, 5:34, 5:28, and the final .4 at like 5:20 pace. I felt really good and set my 5K PR in the middle of it all (17:30), so yay, me.
Friday was pretty good, started at 8:00 pace for first 2 miles, were averaging like 7:30 pace through 5 miles, and averaged a 6:54 at the end, so we got moving.
Sunday was a great cap to the week, great long run (great weather helps) that involved two sub-6:00 miles to close after a slow start as usual. Big step up from what I've been doing, props to my teammates for helping push each other to do better.
On top of it all, magically fixed some major issues in the weight room with my squat form (not kidding, I was lifting one day and my form was perfect without any effort, I just tried to go a little deeper and it fixed itself) and deadlift form.
Goals are now sub-10 for first 3200 on Apr. 7, and I'm now thinking I have a shot to make states/NBNO Freshman 2 mile, which would require a 9:45 or better effort at my district meet on May 20th (for States at least, and I know, we're AA and not AAA, weak standards, but whatever). If anyone has thoughts on those goals, please share them!
Ooh, final thing:
Also thinking about my summer shoe rotation, as while I can't recommend my easy day/long run trainers (Pegasus 34 and Supernova ST) enough I haven't loved the shoes I wear for workouts (Zante v3 is nice enough but poor traction and not very durable. Still figuring out the Zoom Flyknit Streak, but I think I went a size too big.)
Does anyone have opinions on the Boston 6 and Streak LT 4 (or 3, if that's better)? I'd rotate these for summer and fall, and I'm particularly interested in the Streak XC for workouts on the trails and dual meets/meets where we aren't spiking up and the Boston for just about all other workouts.
Mon: CV- 5x600m with 100m jogs, around 2:08 each (goal 5:30s pace)
5x150m with 50m slow jog around 5:00/mi pace
5x70m fairly hard, jog back
With warm/cool, 7.5 miles
Tue: easy 6.25 miles (7:50)
Wed: easy 4 miles including 6 strides
Thur: 1st JV meet
1600 - 4:59. Won. Disappointed in time (goal was 4:52) but felt bad after 1st lap, gagging on lap 2/3. Still ran a PR though. Ran 70-78-80-71.
3200 - 10:49. Ran PR and won but was hoping for 10:30s. Leg was twinging on lateral knee while warming up, felt ok during race, but very sore afterwards so couldn't really make it through much of cooldown.
Total 5.7 mi
Fri: easy 4 miles, leg twinging at end
Sat: leg twinging, tried to push through which was mistake. Hurt to walk rest of the day. 3.1 miles
Sun: leg felt fine until hit 3 miles, started hurting, so quit.
Weekly total 33.5 miles
Now I'm bummed. Guess it is IT band after looking it up. I think from running in spikes for first time maybe?
Monday: 4 miles
Tuesday: 5x200 @ 28, 1x400 @ 62 (5 miles with wu/cd)
Wednesday: 55 minute bike
Thursday: 5 miles
Friday: 6x400 @ 64, 4x100 strides (5 miles total with wu/cd)
Saturday: 4 miles (5:50 pace; tempo-ish)
Sunday: 3 miles
First week over 30 miles since December!!
pretty crap week for me
monday: prerace. 35 minutes easy barefoot on grass preceded by 800 m warmup, ~5 miles
tuesday: race cancled. 54321 fartlek then 3x300m @mile pace. ~5 miles
wednesday: fealt really good and in the zone towards end of run, didn't fell like stopping. 72 minutes ~9 miles.
thursday: handfull of 200s in a 5-man "relay" to practice batons. 800 @cruise, couple more 200s with baton, 800 at cruise. ~5 miles?
friday: 6 easy
sat: really sore. supposed to be long run, but accidently did that on wednesday. messed around at park for 40 minutes, ~4 miles
sunday: 2.5 hours bouldering, 40 minutes easy barefoot w/strides & dynamics. ~ 5 miles.
~39ish miles for the week. Doubles should start back this week. I've been a little lazy, hope to be back on the grind. Race today, tryna break 5.
nice job getting back at it NXN
looks like another solid week from PA
PA - sounds like a really solid week especially for a Frosh. Would really love to try the progression run and that long run sounded really nice too. Does your entire varsity team run together or in smaller groups? Also how many pairs for running shoes do you have lmao, I get a new par at the end of Outdoor and then a pair at the end of XC and that's it.
NXN - solid week, glad to see you getting back into the swing of things and those 400 workouts are looking super strong
Epic- No worries, sometime having a down week helps you recover better and sets you up for better weeks/season in the long run
It was an ok week, bit of a down week actually
Monday - super low key scrimmage, no competition
4x8: 2:10 (started off with a smooth 62 then backed way off, wasn't even supposed to run it but a kid didn't show up so I just ran it comfortablely so the others could actually run at the meet)
1600 - took 1st in 4:45. Went out and dropped the field after 800 then backed off, absolutely could have hit the 4:32 that the first 800 was on pace for. (68,68,75,74)
3200 - took 1st with a slow 10:11. Dropped the field 200m into the race and then stayed a little under tempo
Tuesday - easy 6 @7:05, my knee was killing my, hurt to straighten it or do quad stretches
Wednesday- off, huge snow storm +. Knee pain so I figured a day off wouldn't be bad
Thursday - Track covered so an easy road workout
15min easy
3x(2min on/1 off, 1min on/30sec off, 30/30)
Knee was killing me on the speed parts so I backed it off to 5:20 pace for the intervals
Finish easy to 9
Friday: 4 miles easy @6:40 knee got sore at the end
Saturday:
1 mile easy
2x(1200 @tempo, 200 jog, 1200 tempo, 400 jog then 4x200 @33 with 200 jogs after each rep)
Finish easy to 8, knee got sore during 200s
Sunday: 8 miles super easy w/ gf @7:30
(Supposed to be a 12 mile long run but my knee was hurting and we were going to have a workout the next day so we took it easy)
Total miles: 43
Classof21 - Bummer on the IT band thing, that's an issue for a lot of freshmen (me included). You might want to go get that checked out and take a few days off if it hurts enough you want to stop running. The longer you let it go on, the worse it can get. That said, solid racing, and you should be pretty happy with those times, especially this early and with the injury concerns. Don't let the time concern you too much, it's about winning the race first. Going against what I just said, how fast will you need to run to be in a varsity meet?
nxnqualifier - Congrats on the week over 30, and I agree with DistanceRunner68 that those interval sessions are looking solid! I think you have the right mindset of doing quality work when you're doing low mileage, and it should pay off. When is your first meet?
epicTCK - Solid week, don't get down. Still confused on why you would double under 40mpw? And you still didn't explain the barefoot running thing... anyways, post after your race today, and good luck breaking 5!
DistanceRunner68 - I can tell the mileage went down, but still looks fine, and one week won't hurt your fitness, especially this early. Take it easy on the knee, PA has a long season! Thought I would mention it remembering your questions about easy days pace, our #1 is pretty eccentric about his running, among other things, and he recently went through a phase of doing easy days no faster than 8:15 (and he's no slouch, and wasn't injured). Was pretty funny.
As for your questions, I run with our XC 2 and 3 (and 6 and 7 if they can hang on to the pace), while our 1 runs by himself usually and our 4 is with us but doing different workouts. Our coaching situation is weird, so we aren't all coached by the same guy and aren't doing the same stuff. For the shoes thing, I own 4 pairs, one I use for easy days or slower workouts in bad weather, one I use for long runs and some easy days, and the other two for different types of workouts. I'm a little picky about all that, but I've found that rotating helps with injury concerns.
Kid from PA - Yeah, I'm not too worried about the week, had some decent workouts and like I said, having a down week for recovery isn't bad, just makes you a little fresher and better recovered for harder more important weeks later in the season. Will absolutely take care of the knee, the trainer thinks it's the IT Band but idk, will do what they suggested and hope it helps.
Huh, that's funny I did that quite a bit during XC this year, it was pretty breif, but me and our #2 at the time didn't go below 8:30. I am just going by feel now, which normally ends up at 6:55-7:05 when I'm feeling normal and 7:30-7:40 when I want to focus on recovery
Wow that's a weird coaching situation, we have our XC coach coaching everyone here. We do groups as well, normally it's me and our #3. I do workouts on my own and the only reason I run with the #3 guy is because he insists on running my paces lol. Figured your #1 would be on own, he is crazy good.
Ah, that's not a bad idea as far as the shoes go, unfortunately I couldn't afford to do something like that lmao.
Side note: Some people respond differently to different amounts of mileage, Epic may prefer lower miles or his coach may have a coaching philosophy where Freshmen run low miles as a transitional year. I actually only averaged like 30-35 now all of Freshmen year, but that was due to skipping easy runs and hanging out in local trails.(I don't do that anymore but we had really poor leadership/tradition my freshmen year. I fixed that for the most part this year, JV still goes there but I got most of the varsity to actually run lmao). Regardless, I had a solid frosh year on low miles (aside from being half-anorexic during XC and losing a ton of muscle and fitness, which reminds me, eat as much as you can in season everyone)
Looks like you all had pretty good weeks! I had an alright week, still coming back from injuries and easy pace is SLOW so not very much mileage.
Mon - 6.5 @ 7:45 avg with 3mi @ 7:10, a poorly run tempo, sped up a lot at the end when I felt good but my hip/IT had been hurting so didn’t push it the way out but way back felt fine
Tues - 1 hour bike, lots of team little injuries and coach wanted a rest day
Wed - 8x200, turned into 4x200 @ 1600 pace (37, went too easy) then 400 @ 1600 in 66 (first 400 repeat, felt like I was going 75 since my friend was so far ahead, probably too fast for what was needed) the 2x200 @ 28, 28. Rest was just jog back/2 min
Thurs -5mi @ 10:00 really easy, lack of motivation for the day, personal issues and junk
Fri - 3 mi @ 8:30 pre race with race pace handoffs on track to get ready for a relay meet
Sat - 800 in DMR and 400 in 4x400
800: 2:13 High, way better than 2:19 last week, 61 High - 71/72
I went out easy and somehow ran that 61 high on accident and really pushed the last 150 unlike last week
400: 60 mid, just tired and didn’t take it serious as we were a distance relay (1a) against mid D relays (3a - 4a)
Really low mileage in 20s, really happy with my 800 though and I’m hoping I can keep dropping it. I want to beat out a Senior for the DMR slot because we can get the record this season if all goes well (we ran 11:25 and record is 11:02 from late April a few years ago). Hope everyone starts the week off well!
Had a pretty good week last week! Went from 20 mpw to 26 mpw with actual workouts. Going to slow the mileage increase and try to hit at least 35/w in the next 2-3 weeks - my first meet is next weekend.
M: 3 mi easy + lifting
T: CV (maybe??) workout: 2 x 1200m @ 4:07 avg (3 min rest), 2 x 1200m @ 4:19 avg (1 min rest), then a 400 after a long rest just for *shoots* and giggles (56ish) (did an ill-advised 4x4 with some friends)
W: 4 mi moderate (hilly treadmill program) + lifting
Th: OFF
F: 4 mi easy on soft sand + plyos
Sat: 4 x (4 x 200) @ 30-34s, 1 min jog rest per rep, 3 min jog/walk rest per set
Sun: 3.4 easy + hill reps of high knees, bounding, and sprints
Total: 26.4 mi
Back training with my team, going to run a 3200 TT tomorrow and an 800 TT on Friday. Hoping to break 2:00 for the 800 (hit 2:04 last year) and cut down my 400 (hit 53/54) by a respectable amount.
thanks for the support guys!
Distance runner 68- that's a huge triple. If you single any of those events, you should definitely run a big PR. That triple shape shows you're ready for the upcoming season.
My team has a dual meet next week. It's not very competitive, but I might be pacing a few of my teammates to break 10:30 or 5:10. Maybe something like that? I'm not sure yet lol. I'll keep you guys updated.
NWArunner - strong week, solid racing. Keep it up!
teefurtee - Keep working up the mileage (carefully!) and good luck on your race.
Epic, still waiting on the sub-5 update!
M: 40 easy, strides
T: 3x1200 @ 4:00 avg. + 800 @ 2:40. Felt smooth.
W: 30 easy, strides
T: Meet
4x8: We were quite literally the only team entered, but I wanted to run fast, so this was basically a solo time trial with the baton. I went 30/62/1:37/2:12. Probably the most painful thing I've ever done. I also warned up too early.
Open 8: Jogged a 75 first lap then kicked from 300 out, closing in 64 to win in 2:19. Felt really good in this one, much better than the 4x8.
F: Supposed to be 45 easy, but I felt ridiculously good and it was perfect weather out so I just ran hard over a hilly course (probably just wasn't tired since I only did 4:31 of hard running the day before). 6:30 pace.
S: off, travel
S: Planned 60, but the oppressive heat of Texas got to me at 38. I was hitting 6:55's fairly steadily until that point.
M: Easy 40, strides
T: Planning 25 min tempo, praying for the weather to cooperate and be cool.
PRs:
57-8
2:12 (can do much better)
4:49
5k: 18 (can also do much better)
Goals:
55
2:05 range?
4:39
Next year: sub 16:30
bump to front
Normally I'll run 50-60 with 2 doubles. This week I didn't double and had generally low volume for my easy days.
The barefoot thing I just like for me. It feels good, and strengthens the feet.
Also ran 5:11. Pissed off I went to our track and ran 3x 400 after in 75 74 71 2x200 35 34 1:15 recovery. But hey I got the anger out of me. 2 weeks till next race. Only a few races left, I'll be back on the grind now to really get at it.
kid from PA wrote:
Classof21 - Bummer on the IT band thing, that's an issue for a lot of freshmen (me included). You might want to go get that checked out and take a few days off if it hurts enough you want to stop running. The longer you let it go on, the worse it can get. That said, solid racing, and you should be pretty happy with those times, especially this early and with the injury concerns. Don't let the time concern you too much, it's about winning the race first. Going against what I just said, how fast will you need to run to be in a varsity meet?
Depends on what the kids faster than me on our team are doing since we enter 2 in each race. This coming weekend I will be racing in varsity 3200. Big competitive meet and the others are focusing on 4x800 and 1600.
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Red Bull (who sponsors Mondo) calls Mondo the pole vaulting Usain Bolt. Is that a fair comparison?