2018 Sub 26 8k xc thread

Past two weeks...

M: 5 morning 4 afternoon

T: 8.5 (6 steady) Very hot run at 7000ft. It SUCKed. Mixture of track and barefoot strides

W: 2 morning 6 evening

Th: 3 miles up a mountain, 6 easy

F: 7 total (10 - 20 - 10 progression + cool down and strides)

S: 5 + hill sprints, 3 afternoon

Su: 14 on rolling hills

Total: 63.5

M: 6

T: 8 (4 tempo ) + speed development(2x150 build, hold, float out, 2x30, 2 strides), 3 evening

W: 3 morning, 8 evening + BF strides

Th: 4 morning, 6 + hill sprints

F: 7 + BF strides

S: 3 morning, 7 evening (raced a 5k in 16:27)

Su: Supposed to do 15. Probably will take a day or two off due to feeling something in my right hip flexor/quad area.

Total: 70 (48 if I don't do my long run)

Overall feeling pretty good, tired some days but looking forward to the second block of summer training!

55* without long run

Nice down week for me

PRs:

5k- 15:54

8k- 27:25

10k- 33:42

M: 8

T: 6 s&d

W: 8 w/ 6x hill sprints

T: 5 / 5

F: 10 w/ 6x 2 min on / 1 min off, 6x 1 min on/ 1 min off

S: 5/5

S: 10

Total - 62

I'll give this a go:

PRs: 48.92 split, 1:53.8, 4:01, 4:17, 16:10 (road) (15:20 3 mile XC)

I'm entering my sophomore year of college at a small DII, I don't even want to talk about last cross season, I never gave myself a chance.

This past week:

8, 4x100m

9, 5 mile progressive tempo (5:57 down to 5:08, 5:36 avg)

8, 4x100m

8/4

8, 4x100m

8.3/7, AM 5k tempo on a cross course in 16:52, 10x30s hill repeats, PM: 7@6:01

60.3 total

Also, I only run 6 days a week.

Yoooo IL Guy wrote:

What HS school did you go to?

Did the 3 mile instead of 5k XC time give away that I'm from Illinois?

Sorry, if I tell you my old high school you can very easily find out exactly who I am based on the times I gave. I will not tell you.

Looks like people had pretty good weeks all around!

My week

M - 10 w/ 3 tempo + 1 mile fast, 200 fast

T - 7

W - 10 and strides

Tr - 8.5

F - 6.5 + strides

Sa - 2.5 / 7 with 5k in 15:32

Su - 14

Total - 65

v happy with my race ... was expecting ~16:00 but really surprised myself. Hopefully this points towards sub 25 8k when cross country season rolls around.

LSD jogger wrote:

LSD jogger wrote:

Ended up running 30k for my Sunday long run. Nice weather for today long run. It was cloudy lite rain storm 75°, my fastest long run in months (because of the heat). Ended up running 133 kilometer this week in singles. Plan on adding some kilometer-three kilometer reps on Tuesday this week.

This week's training:

Monday 15k easy jog

Tuesday 0, travel

Wednesday 32 kilometer up tempo run in 2:10

Thursday 20 kilometer progression run over rolling hills, started out real slow finished fast

Friday 0 I was a bit lazy

Saturday 22.5 kilometer jog in two hours, nice and slow

Sunday 42 kilometer trail run

Total volume: 130 kilometres

Monday 12k

Tuesday 20k with 20 x 100m in the middle

Wed 16k

Thurs 20k hilly fartlek run

Fri 12k + 10 short hill sprints

Saturday 16k progressive run in 64 minutes

Sun plan on doing 24k, I'll update this when I do

Total volume: I'll probably end up doing about 120k depending on my evening long run

LSD jogger wrote:

LSD jogger wrote:

This week's training:

Monday 15k easy jog

Tuesday 0, travel

Wednesday 32 kilometer up tempo run in 2:10

Thursday 20 kilometer progression run over rolling hills, started out real slow finished fast

Friday 0 I was a bit lazy

Saturday 22.5 kilometer jog in two hours, nice and slow

Sunday 42 kilometer trail run

Total volume: 130 kilometres

Monday 12k

Tuesday 20k with 20 x 100m in the middle

Wed 16k

Thurs 20k hilly fartlek run

Fri 12k + 10 short hill sprints pm weights: deadlifts, squats, pull ups and dips

Saturday 16k progressive run in 64 minutes

Sun plan on doing 24k

Total volume: 120k

Fixed it, went as planned.

Hi! I am a going into my sophomore year of college. I think sub 26:00 may be a little ambitious for me, but I want to join the fun as well!

PRs:

800: 1:58(4x800 split HS)

1600: 4:29(HS)

5k xc (16:20 HS)

6k xc (19:50)

8k xc (27:40, on tough xc course first 8k of the year)

I ended up getting injured during xc last season, so I ran 3 races, 1 being a 5k, 1 being a 6k, and 1 being an 8k. I also missed all of track with the exception of a few indoor meets that didn't go well.

This summer has been rough due to the same injury, but the last three weeks have gone fairly well!

This weeks training is as follows:

Monday- off

Tuesday- 5 mile run

Wednesday- 8.5 miles with 22:30 at 6:10 pace on a hilly country road.

Thursday- 8 miles in 2 runs

Friday- 8 miles in 1 run

Saturday- 9.5 miles with 5x(2:00, 1:00, :30) fartlek with equal easy jog rest on the same hilly country road

Sunday- 11 mile LR in 80 min.

Hoping to keep building mileage and keeping momentum going into the season! Really trying to stay healthy.

Total: 50 miles in 6 days

Had a great week this week. Hit 70 or so in the form of:

M: 8/5 (strides)

T: 9- 30 min tempo (5:45 average at 5500ft)

W: 6

T: 8/5 (strides)

F: 9- fartlek

S: 6

S: 14 at 8500 ft 6:45 average

Had to work a lot so the legs were tired but I made it through. Feeling good!

Monday: Off

Tuesday: 5.0 am 8:01 pace

8.0 pm 7:42 pace

Wednesday: 7.2 miles 7.42 pace

Thursday: 6.0 am 7:44 pace

4.0 pm 7:49 pace

Friday: 11.6 in the hills. 7:54 pace

Saturday: 5.0 am 8:11 pace

7.1 pm 7:49 pace

Sunday: 14.0 miles 7:30 pace

Total: 68.3

I think I screwed it up at the end. Tomorrow I’m taking a day off, but will do weights. Tuesday I plan to do 3 in the am and workout in the evening. I had to switch Wednesday and Friday because of family event.

Lol didn't need the high school to figure that out very easily. If you really cared about people on here knowing who you are you would change your times a little bit, but even then context clues probably would've been enough.

PD

Had a decent week.

M: 8 miles (6:54) + 8x100 strides + core

T: Hilly 10 mile progression (6:37 avg)

W: 8 miles (6:38) + core

T: 8 miles (6:35) + 8x100 strides

F: 5 mile tempo (5:44) on rainy slick roads. Felt really slippery but a good effort.

S: 8 miles (6:51) + 8x100 strides

S: 12 mile long run (6:14). By far the best long run of my life. It was awesome.

62 miles for the week and I’m feeling great. Aerobic strength was my biggest weakness in high school but I’m not exactly a speedster when it comes to 400m/800m ability so I know that my future lies in longer distances. I think I’m probably in the best shape of my life right now. I never did a lot of serious tempos or aerobic work in HS and I feel like a completely different runner this summer.

M - 7.5

T - off

W - 8

T - 8.5 with 5 at 5:40

F - 4.5

S - 8 with 5k in 15:44

S - 7

Good week and a good race for me! I tied my PR from two track seasons ago and I worked 8 hours that morning....pew pew! Last year I ran 15:59 and I didn't work that morning so hopefully that predicts a fast 8k during xc season. I hope that everyone is having a good week.

Hope everyone had a good week. Most everyone is probably within a month or so of the first race of the season so we can start reaping soon.

M: 8 (7:05) + 1 jog with some HS teammates + 8x100 strides + core.

T: 8 mile tempo (46:06/5:45 avg). Probably the best workout of my whole life. Felt super smooth. 11 for the day.

W: 8 easy

Whoops, hit the post button early. LetsRun on mobile sucks sometimes.

M: 8 (7:05) + 1 jog with some HS teammates + 8x100 strides + core.

T: 8 mile tempo (46:06/5:45 avg). Probably the best workout of my whole life. Felt super smooth. 11 for the day.

W: 8 easy (6:51) + 8x100 strides

T: 9 easy (6:43) + core

F: 10x2 min on/1 min off fartlek on a golf course. Decent workout but no splits to speak of really. 9.25 for the day.

S: 8 easy (6:41) + 8x100 strides

S: 13 miles at 6:17 pace. Felt the fatigue of the week today, and it was hot/humid so tough to get through today.

67 miles for the week.

Good work everyone.

M: 8@6:22, 6x80m barefoot

T: 2@6:42, drills/strides, 6@5:32 (5:54, 5:45, 5:39, 5:31, 5:20, 5:03), 3@7:10

W: 7@6:59, 4x100m

Th: AM: 8@6:47, PM: 4@6:49

F: 2@7:01, drills/strides, 7x2on/3off, 4:45-4:50 pace for the ons, slow jog for the offs, 5.35 total, .65 cooldown

S: 14@6:42

I did both an ab routine and a pushup routine twice this week.