2018 Sub 26 8k xc thread

Monday: 3 miles 7:23 pace @5:00 PM, 9.5 miles 7:04 pace NIGHT

Tuesday: 3 miles 7:24 pace @5:00 PM, 9 miles 6:41 pace NIGHT

Wednesday: 3 miles 7:11 pace @6:00 PM, 8 miles 6:44 pace NIGHT

Thursday: 3.5 miles 7:10 pace @2:00 PM, 7 miles 7:02 pace NIGHT

Friday: 4.5 miles 6:49 pace @5:00 PM, 7.5 miles 7:08 pace NIGHT

Saturday: 4 miles 6:46 pace @5:00 PM, 7 miles 6:37 pace NIGHT

Sunday: 3 miles 7:06 pace @5:00 PM

Total: 72.2 miles 6:57 average pace

Going to run again tonight probably 8 miles and hit 80 for the week

That's a solid week wiz

M: 7 hill sprints / 6 s&d

T: 9 w/ 5-mile tempo in 30:40

W: 9

T: 8 last run in soha / 4

F: 8 w/ 3x 1/2/3 fartlek 1 min rest between reps, 2 min between sets, done at 8k effort / 4

S: 7 s&d / 4

S: 14

Weekly Total: 80

Nice week volume wise, both workouts were done on xc courses, trying to get used to that again. Less than 2 weeks til my season begins

M: 11.26 mi - 6:53 avg

T: 12:02 mi - 6:54 avg

W: 5.5 mi - 6:52 avg

TR: 12.02 mi - 6:56 avg

F: 10.01 mi -6:54 avg

S: 20.04 mi - 6:48 avg

Su: 9.28 - 6:45 avg

Total: 80.13

Focused on keeping my runs throughout the week relatively easy. I have a horrible habit of pushing my runs too often. Didn't let myself get under 6:50 average until the long run on Saturday. Took it really easy for the first 10 miles of the long run and ran the second half in 60:55. Feeling pretty fit. Have a marathon I'm running in 3 weeks and then I'll race an 8k sometime in October.

Hey guys, missed a few weeks of posting but training has been going well. Finally on campus training with my team.

M: 9.25 miles easy at 6:33 avg

T: 8 mile tempo at 5:44 avg, 12 mile day

W: 8 miles at 7:30 avg, absolutely dead today

T: 10 miles at 6:41 avg

F: 7x1k in 3:21 avg with 200m jog rest, 12 mile day.

S: 5 miles at 7:28 avg

S: 14 miles at 6:29 avg.

70 mile week with some lifting and other such core and drills in there.

Ironically I probably won’t run an 8k this year, redshirting and mostly just training for Indoor right now.

My week got a bit offset so i tok last Monday off and did a week starting Tuesday.

M: off

T: AM 5 and PM 8 (total elevation gain 1,600ft)

W: 9 (900ft)

TR: 9 (1,200ft)

F: 8 (1,000ft)

S: AM 4 and PM 7 (1,500ft)

S: 8 (1,000ft)

M: 6.7 in Chico, CA

Total: 65(7-day) 58(6-day)

I'm now traveling up to Seattle (from LA) over the next two days, stopping in Oregon and then finishing up the drive on Wednesday. I've heard the AQI in the willamette valley is hot garbage so I'll play it by ear for running tomorrow.

Been a few weeks since I posted... hip is all better, and that week off also seemed to really help my achilles which had been kind of bothering me, so legs are feeling good!

Last two weeks:

M: Morning 3, Evening 7.5

T: 6

W: 7 (5 mile steady state) + strides and core

Th: 6

F: 7 mile Hill Run

Sa: 5.5

Su: Long Run (12 + 2 mile tempo)

Total: 56

M: OFF

T: 7 (smokey)

W: 9 (6 steady) on a treadmill

Th: 7 on treadmill (4:30 am (X_X) )

F: Fartlek 5x (600 @ 10k effort, 200 easy, 400 @ 5k effort, 400 easy) +6 strides Total= 9

Sa: 10 with pick up at end (on the track) + core and stability

Su: 14 on trails with pick up at end

Total: 56

Pretty good week for me!

M - 4, strides

T - off

W - 7, strides

T - 11

F - 9 with 11x60 on/off, averaged 5:47 for the entire 22 min fartlek which was great!

S - 6.4 R E A L L Y B A D T U M M Y A C H E

S - 12

49.4 total, hopefully next week I'll run every day and go over 50

I think i averaged about 69 second pace for the on portion of the fartlek and 8;00 pace for the off portion which seems to indicate that I'm in decent shape. hope everyone else had good weeks!!

( O__O)

M - 8

T - 5 / 7 + strides

W - 10 with 6 tempo @ 5:30 ( really humid)

Tr - 10 + strides

F - 8

Sa - 10 : 8x3 on / 2off on trails. Don't really know how fast but I felt good

Su - 14.5

Total 72ish

First week of having real workouts. Not super happy with the tempo but I'm really not used to running hard efforts in the humidity yet.

I'll be racing a 20k next Monday...I'm not too confident but I guess it will be a good first race of the season

M: 3 / 5

T: 5 / 7 w/ 4x mile (5:20, 5:18, 5:12, 5:12) 2:00 rest, very encouraging workout

W: 10 @6:40 s&d

T: 7 w/ 12x200 in 36 / 4

F: 10

S: 9 w/ 4-mile tempo in 22:45

S: 10

Weekly Total: 70

First XC race Friday, only a 5k. Ran 16:55 there last year, besting that should be no problem

M: 6.0 miles at 7:44 pace

T: 3.1 miles at 8:20 pace AM

11.0 miles PM (2.4 WU, 6.25 WO, 2.3 CD) Workout was 10K tempo. I ran on the track and my average was 5:50 pace. One thing that sucked was I had to go into lane 4 and back into lane 1 every single lap due to school's band practice.

W: 12.1 miles at 7:47 pace

TH: 6 miles at 7:43 pace AM

4 miles at 7:54 pace PM

F: 8 miles at 6:51 pace. 4 miles easy, 4 miles tempo. The tempo was at 5:54 pace.

S: 8 miles at 7:36 pace AM

5 miles at 7:41 pace PM

Sun: 17.2 miles at 6:56 pace (LR PR!)

MPW: 80.7 (PR!)

Next up: 8k race next Saturday! Goal is 27:XX

Finished this last week feeling fit and ready for another month of training before the xc season starts!

M: 6.5 +Core

T: 8.5 (progression run: 10 min easy, 20 min steady, 10 min tempo) Averaged around 5:50 for the middle section and dropped

down to around 5:20 for the last two miles. +Stability routine

W: 6.4 +stides, core, push ups, pull ups

Th: 7 Rolling hills +Core

F: 8 (3/2/1 Fartlek, rest is equal in time to the following fast interval, don't know what paces we were hitting) +hill sprints

Sa: 6.5 Ran with bowerman track club, 13 year old Kate Peters turned my recovery day into a tempo ? +stability routine

Su: 14 +core

Total: 56.9

Shitty week because of leg problems

Monday: 3 miles 6:54 pace @3:00 PM, 7 miles 7:05 pace NIGHT

Tuesday: 3 miles 7:12 pace @1:00 PM, 7 miles 7:18 pace NIGHT

Wednesday: 3 miles 7:02 pace @2:00 PM, 5 miles 7:08 pace NIGHT

Thursday: OFF

Friday: 4 miles 6:58 pace @4:00 PM

Saturday: 8 miles 6:33 pace NIGHT

Sunday: 3 miles 7:10 pace @5:00 PM, 6.5 miles 7:00 pace NIGHT

Total: 50 miles 7:00 average pace

First race is coming up - a 6k on 9/1

Down mileage week last week:

M: 8 easy

T: 4mi tempo on the track in 21:15, 9 mile day.

W: 8 easy

T: 8 easy

F: 10x600 with 200 recovery on grass, one uphill and one downhill. 2:00 average for the reps, 62 sec average for the rest.

S: 6 easy

S: 13 mile long run at 6:23 average, moderate effort.

60.7 for the week.

M: 7 s&d, swim

T: 6 core / 7 w/ 10 x 400 avg 73, minute rest

T: 7 s&d, core / 5

F: 9 w/ 2x2-mile (10:48, 10:27), 4x200 ~33

S: 9 / 4

S: 11

Weekly Total: 73

I was supposed to race Friday but thunderstorms caused that to be cancelled which I was bummed about. Looking forward to an 8k next weekend

Man you all are getting in shape

A bit of a down week for me

M - 8

T - 10 + strides

W - 10 with untimed pickups

Tr - 8.5

F - 10 moderate with 3xmile relaxed (5:34,5:27,5:15)

Sa - 8.5 + strides

Su - 4.5 + strides

Total - 59

so-so week. Had a couple days of brutal heat / humidity that I'm still getting used to but I think the worst of it is over.

Racing a 20k tomorrow that I'm very nervous about but I'll report back... then I can actually worry about XC season

Decent weeks from all y'all. Hope that 6k went well wiz khalifa and good luck tomorrow /mu/tant runner

My week

M off

T 8.5 with 3 miles at 6 minute pace in the middle

W 7 with 7x1minute hills pretty hard workout

T 7

F 10

S 8.5

S 8.5

49.5 miles for the week

First race won't be for like 2 weeks. Hoping to run every day next week and get in a timed/measured workout.

Another week in the logs...

M: 6.8 +Stability

T: 9.2 (6mile steady state, no watch but was probably under 6 the whole way) +Hill Sprints and core

W: 8.4 (hilly trails)

Th: 7 +strides

F: 9 (raced a 6k, ran 21:03, it was a grass/bark course and I ran it in trainers so it was kind of tough) +stability and yoga(my roommates and I do house yoga sessions)

Sa: 8

Su: 15.4 (quick steady pace then picked it up the last 2.5 miles)

Total: 63.8

Good luck tomorrow /mut/tant runner!

So are we all going under this year?

got sh*t on in the 6k. ran a 22:04. pretty upset about it. didn't wear a watch and went out too hard. felt like garbage and ran the second half of the race very slow. winner ran a 19:25 and almost everyone on my college's cross country team ran between 19:30 and 20:10.

felt overcooked going into the race after the high mileage weeks even though I had backed off from them my legs have been hurting lately.

I'm running a 5k time trial with the running club on Saturday so that will be my chance for redemption.

Monday: 2 miles 7:19 pace run to gym 3 miles 6:30 pace gym track, 2 miles 7:18 pace run back from gym NIGHT

Tuesday: 7 miles 6:59 pace NIGHT

Wednesday: 3 miles 7:34 pace @2:00 PM, 6 miles 6:52 pace PM

Thursday: 2.5 miles 7:03 pace run to gym 2.5 miles 7:00 pace run at gym 2 miles 6:44 pace run back from gym NIGHT

Friday: 4 miles 7:15 pace @5:00 PM

Saturday: 1.5 mile warm up 22:04 6k AM, 6.5 miles 7:12 pace NIGHT

Sunday: 3 miles 7:22 pace @4:00 PM

Total: 49 miles. Going to run 6 tonight and hit 55 for the week.

Next week will be 60-80 with a midweek workout of 400-meter repeats and the time trial on Saturday

Sup th0ts,

This week was my first full week with the team and it is going swimmingly. At the beginning of the week we were doing hilly city runs which were tough and I didn't feel relaxed as I was still getting used to the group. Starting Wednesday our coaches were bussing us out for every run to a park or trail. Now, at the end of the week I am feeling great. Not sure if I will be racing this weekend, I will have to see what my coach thinks, most likely I'll race unattached.

M: 8mi easy with some hills

T: 9mi easy with some hills

W: 8.2 easy flat

TR: First workout since Spring. 4xmile starting every 8min (5:25,5:22,5:14,5:15) felt comfortable and the loop had rolling hills. 9.5 total

F: 8.1mi easy

S: 11mi long run with 3mi pickup at end. Felt a little too good at the end and went 6:22, 6:06, 5:17. The last mile was admittedly a bit too fast maybe should have done 12 and went 5:45, 5:30 but I was reminded that if you're feeling good and it just happens that it can also be bad to put barriers on yourself that limit what you think you should do.

Su: 6.2 easy

Total: 60mi

Goodluck to my mf B0i /mu/tantrunner!! KKB0i good work this week! B0i-ket ur a freakin wreckrrr!!