Hopefully we can be a bit more active this week. I had an interesting week, I'll put it up shortly.
Hopefully we can be a bit more active this week. I had an interesting week, I'll put it up shortly.
Alright, here we go.
M: 5.5 miles easy. Knee started to hurt late in the day.
T: Really good workout, detailed below. Knee was painful and stiff, took forever to loosen it up but once I did I ran really well. Workout involved a 16:48 5K on the track in the middle, so woohoo there. Iced afterwards.
W: 2.5 miles easy, awful pain in knee while running and for rest of day.
Th: Off
Fri: Off
S: 4 miles easy
Su: 6 miles easy. Felt really, really good.
Like 30 miles total this week, I'm fine with this even with the knee stuff. Should be racing next Friday, goal (ambitious) is to break 10.
Workout from Tuesday:
2 mi WU
3 x 1600 w/ 75 second rest (5:35, 5:38, 5:35)
4 min jog rest
4 x 400 w/ 1 min rest at a little faster than 3200 pace (72, 73, 72, 72)
2 min jog rest
81 sec 400s with no rest until beginning to reach race effort (made it 1.25 miles before getting pulled off because of my knee, I wasn't near race effort yet)
2 min jog rest
2x100 w/ walk recovery
1.5 mile CD
An okay week for me
Mon - 1.5 up 2 down 5x(300,200) w/ 1 min then 4 min rest @ 49-32-48-32-48-31.5-46.5-32.5-49-33
Tues - 4 easy
Wed - Dual Meet against a really bad school
800 - 1 mi warm up @ 2:17
PV immediately after - 9’6”
4x400 immediately after - 60
No cool down (oops)
Thurs - 6 @ practice easy the 2 at home later (more later)
Fri - 3 easy
Sat - went as an alternate to a meet, 1.5 w/up 1 c/d + 5 mi that night
Total: 29
So, week was okay. Wednesday there was almost 0 competition except for 2 guys way above my level and held their (2:05) pace till 600 and hardcore fell apart, then Pole Vaulted sinc ejt was not our team, 0 rest whatsoever and just for fun, then 4x400 I tried a new strategy of sprint 50 - stride fast to 200, gain speed to 300, 100m sprint and had WAY too much left, probably could’ve hit a 76-7 500m, literally ran into my teammate to handoff.
Now, I’m extremely unhappy with my season so far, injuryful winter is mostly at fault, so I’m going to start running outside of practice to add miles to get ready for the summer. Just not happy at all and care more about next year than this one. This means doing about 3mi extra each day, as hitting 25 mi weeks isn’t working and I plan on building up High this summer (50 - 60 mpw).
Good news - got new shoes and holy crap, Running is so much easier. I’ve been dead @ 8:00 - 10:00 (I know, slow) pace, but with these new shoes, I’m hitting 7:30 w/ ease, so that should help.
Sorry that was so long!
Kid from PA - Solid week, that workout looked really solid, would like to try that some day.
NWA - try not to worry to much about this season from a competitive aspect then, if that's truly how you feel. If you are mentally "giving up" so to speak, then the season is basically over. At this point, I would work my miles up, get some solid workouts and run the races/season for fun, refresh your love for the sport as you prepare physical and mentally for a solid XC season. If you don't feel like the season is over for you yet, then keep a positive outlook and keep plugging away, success will follow hard work.
My week went like this;
Monday: 7 miles @ 7:10
Tuesday:
- 1 mile easy
-6x800 w/ 400m rest (about 1:50-1:55 rest... Absolutely no more than 1:55, stayed below 8 min pace for the recoveries)
-Finish easy to 8 miles
*Probably my best workout of the year so far from a mental aspect. I hit 2:26, 2:25, 2:25, 2:24, 2:25, 2:23 and probably could have done another 2 or so more @2:22-2:25
Wednesday: 8 miles @7:15
Thursday: Low-key dual meet, just running for W's
-1600 win in 4:43, 2nd place was 4:53, I wasn't pushing at all
-800 win in 2:11, 2nd place was 2:16 and I still wasn't pushing on the 2nd lap
-4x4 leg in 57.9, was in the B team and first time ever running a 400
We had 20-30 mph wind thought the races so everything could have been faster while staying at the same effort
Friday- 7 miles @7:20
Saturday: 12 miles @7:20, easy long run, we cut down the last 4 miles from 7:30 to 6:50
Sunday: 4 mile "cut down" from 7:16 to 7:00
Not a bad week, two meets this week though, a big dual meet and then our first big invite on Friday! Can't wait to drop some big times in the 1600 and 3200 then. Hoping for 4:25 and 9:20-25
sorry i havent posted in a while. still training hard. feel good. will update on race this afternoon.
nice 400 distanceRunner.
I can't rember all my sessions from last week. but here's one:
800 in 2:31,
1 min rest
400 in 74
1 min rest
400 in 71
5 min rest
200 in 33
1 min rest
200 in 31
do you guys think i can break 5 this friday? im going for 5:05 today ( i did a 60 min run yesterday instead of pre-race, calves a little sore)
DistanceRunner68 - I know it sounds a little dumb to “give up” on the season, but it’s just been bad and I’m just gonna have fun, I’ll be upping mileage and cutting back effort (a little) on major workouts so I don’t get injured, but mentally I was never really there this season. Thanks for the insight
epicTCK - You definitely have the ability for sub 5, but those are weird workouts you usually do that are hard to predict from. I’d say you could, but you have to really want it because now you’re in a mental rut, but you’re so close and you can do it.
How did it go? Curious to see how well you can race on dead legs.
NWA - I get what you're saying. Let's be clear, no true competitor will straight up give up on the season and not care about any times/running your best, and this is the category you follow into, you obviously care about how you perform. Do as far as the season is concerned, try to preform your best, but don't stress over the results and just have fun. Good luck with the increase in mileage and the rest of the season!
Kid from PA - completely forgot to ask, but are you pumped/ready for Friday?
Looks like everyone had a great week. I'll probably end up posting my week's log when I have more time but I would like to know what you all do to taper for your big race, whether that is State or Sectionals. I'm planning on cutting my mileage 40% but keeping the intensity the week before State. Is a week too early? Thanks for any input.
Racing at Abington or West Chester Henderson? Good luck,
DistanceRunner68 wrote:
Kid from PA - completely forgot to ask, but are you pumped/ready for Friday?
Yup! My coach seeded me a little slow IMO but hopefully I'll be on the inside (it'll be the same arrangement as at TSTCA apparently, with one heat and slower runners in lanes 5-8 and faster guys in 1-4. Gonna try to get out in like 4:55-5:00 and see what happens from there.
kid from PA wrote:
DistanceRunner68 wrote:
Kid from PA - completely forgot to ask, but are you pumped/ready for Friday?
Yup! My coach seeded me a little slow IMO but hopefully I'll be on the inside (it'll be the same arrangement as at TSTCA apparently, with one heat and slower runners in lanes 5-8 and faster guys in 1-4. Gonna try to get out in like 4:55-5:00 and see what happens from there.
oh really? that's so weird, last year they just ran 3 heats (2 slow and one fast heat, the slow heats around 2ish and the fast heat at the end of the meet.) I have seen this happen, but it was in the slow heat at Baldwin last year, they randomly took guys and started them at the 200 and nade the stay in lanes 5-8 while the rest started normally.. it would be weird to do that as fast heat imo
SEPA Fan wrote:
Racing at Abington or West Chester Henderson? Good luck,
@Butler
Good luck to you guys on the opposite side of the state. There is some love for WPIAL runners on the east side, even if most people over here think if it ain't District 1, it doesn't matter.
DistanceRunner68 wrote:
kid from PA wrote:
Yup! My coach seeded me a little slow IMO but hopefully I'll be on the inside (it'll be the same arrangement as at TSTCA apparently, with one heat and slower runners in lanes 5-8 and faster guys in 1-4. Gonna try to get out in like 4:55-5:00 and see what happens from there.
oh really? that's so weird, last year they just ran 3 heats (2 slow and one fast heat, the slow heats around 2ish and the fast heat at the end of the meet.) I have seen this happen, but it was in the slow heat at Baldwin last year, they randomly took guys and started them at the 200 and nade the stay in lanes 5-8 while the rest started normally.. it would be weird to do that as fast heat imo
Don't quote me on it but I've heard that's how it'll be... hopefully I'm wrong though.
SEPA Fan wrote:
Good luck to you guys on the opposite side of the state. There is some love for WPIAL runners on the east side, even if most people over here think if it ain't District 1, it doesn't matter.
Haha Thanks bud! Glad to hear there is some respect for the Wpial, we feel like no matter how good we are we get "overshadowed" by the East do to it's tradition of being better... We have a ton of guys staying around next year that are going to be elite statewide
Sorry I'm late!
Alright week. 2 meets which is abnormal for us. Mileage is just...not a thing I'm doing anymore I guess, but it's okay.
M: 55 min on trails, probably 9:00/mi
T: shin splints bad -> 27 min elliptical, strides
W: First meet! Was little disappointed with the results but here they are:
- 400: 55.2 - - - this is better than where I was last season but I wasn't thrilled. Died extra hard on the final straight, either went out too fast or legs not in great anaerobic shape
- 800: 2:07.1 - - - only had about 10-15 min recovery after 400, so a little dead. Went out conservative (63), picked it up a little too early and got passed by 2 other guys on the final straight
- 4 x 4: split 55? Not sure. More thrilling, less nerves.
Th: 6.1 mi @ 7:27/mi, ran 5 min easy/1 min surge/tempo, then did hill high knees, bounds, sprints. Swam 1400 yd
F: Pre-meet. 3 mi @ 10:00/mi. Whole team runs together.
S: Another meet. Much warmer, which was nice. I am happier with this meet.
- 400: 54.4 - - - Felt stronger than on Wednesday, a little easier perhaps. Seemed to recover faster.
- 800: 2:05.7 - - - Better. Still went out too slow (63). Getting close to a PR, but not yet to goals.
- 4x4: split 54
Lifted afterwards. Squat going up slowly. Will stop lifting in two weeks or so for taper.
Weekly total: 22 mi + ~1 hr x-training
This weekend I will race the 800 fresh, and will go out fast. There is a guy who is probably in the 2:02 range in the race. Looking forward to this.
kid from PA wrote:
DistanceRunner68 wrote:
oh really? that's so weird, last year they just ran 3 heats (2 slow and one fast heat, the slow heats around 2ish and the fast heat at the end of the meet.) I have seen this happen, but it was in the slow heat at Baldwin last year, they randomly took guys and started them at the 200 and nade the stay in lanes 5-8 while the rest started normally.. it would be weird to do that as fast heat imo
Don't quote me on it but I've heard that's how it'll be... hopefully I'm wrong though.
Good news, they're only combining the slower 3200 heats and keeping the fast one with twenty guys at night.