Alright so it's been a while since Kid from PA has put one of these up and NWARunner tried to last week. Let's officially get these back on track for the upcoming XC season. I'll take over until Kid from PA comes back.
Alright so I already messed up the thread title. It should have been from 6/25 - 7/1. Sorry about that.
Monday - 5 miles @7:30 w/ my gf
Tuesday - 3 miles @ 6:40 + lifting and core
Wednesday - off
Thursday - 6 miles @ 6:30 + lifting
Friday - 3 miles @ 6:50 + core
Saturday - 8 miles @6:50
Sunday - 5 miles on hilly trails with some old teammates. Didn't keep track of time, although it was probably pretty slow... 8 flat-8:30 range?
27, dude, have two crotch fruits, 161 lbs
This week went well. Still increasing my mileage back up to 30 - 35. I ran 25 miles this week, even did the full length of my long run. Which is what I'm always the most tempted to blow off or cut short since not having anyone to run with just straight sucks.
Tuesday: 4 miles @ 10:43
Thursday: 6 miles @ 10:45
Friday: 4 miles @ 10:45 w/ 6 x 15 sec strides
Saturday: 3 miles @ 11
Sunday: 8 miles @ 9:29
Definitely made the long run a moderate effort instead of easy, but it felt good to suffer. My legs aren't as sore as I thought they were going to be, so that's nice. I meant to do some bodyweight strength stuff, but my mom is visiting and doing hip bridges and stuff in my living room with her here.
Still working on adding in the ancillary things like strides and strength, but I'm already doing better than the first half of the year. Baby steps, but progress nonetheless
JamesTheAmateur wrote:
27, dude, have two crotch fruits, 161 lbs
This week went well. Still increasing my mileage back up to 30 - 35. I ran 25 miles this week, even did the full length of my long run. Which is what I'm always the most tempted to blow off or cut short since not having anyone to run with just straight sucks.
Tuesday: 4 miles @ 10:43
Thursday: 6 miles @ 10:45
Friday: 4 miles @ 10:45 w/ 6 x 15 sec strides
Saturday: 3 miles @ 11
Sunday: 8 miles @ 9:29
Definitely made the long run a moderate effort instead of easy, but it felt good to suffer. My legs aren't as sore as I thought they were going to be, so that's nice. I meant to do some bodyweight strength stuff, but my mom is visiting and doing hip bridges and stuff in my living room with her here.
Still working on adding in the ancillary things like strides and strength, but I'm already doing better than the first half of the year. Baby steps, but progress nonetheless
Progress is progress, just keep doing what you are doing and slowly build up the mileage. Keep it up bud, the hardest part is getting started.
Thanks for starting this one, wasn’t sure if HS people jsut stopped getting on or what, haha
Monday - AM: 8 mi w/ fartlek, went too fast (around 5:00 - 5:30 for each .25 on section) + Core
PM: 3 mi barefoot @ 11:00
Tuesday - AM: 12 mi @ 8:00 + Core
Wednesday - AM: 7 mi w/ Tempo (14.5 min @ 6:15 ~ 2.3 mi ) + Core
PM: 3 mi barefoot @ 11:00
Thursday - AM: 10.5 mi @ 7:50 + Strides + Core
PM: 2 mi @ 9:00
Friday - AM: 5 mi w/ capture the flag in the middle for speed work + Core
PM: 3 mi barefoot @ 11:00
Saturday - AM: 12 mi @ 7:50
Sunday - OFF
Total ~ 65 mi
Really good week for me, looking forward to the rest of the summer, but l’m definitely tired from the increased miles, but basically staying the same from now on (just increasing Saturday to 14 then 16 and Thursday to 12 + any doubles).
NWARunner wrote:
Thanks for starting this one, wasn’t sure if HS people jsut stopped getting on or what, haha
Monday - AM: 8 mi w/ fartlek, went too fast (around 5:00 - 5:30 for each .25 on section) + Core
PM: 3 mi barefoot @ 11:00
Tuesday - AM: 12 mi @ 8:00 + Core
Wednesday - AM: 7 mi w/ Tempo (14.5 min @ 6:15 ~ 2.3 mi ) + Core
PM: 3 mi barefoot @ 11:00
Thursday - AM: 10.5 mi @ 7:50 + Strides + Core
PM: 2 mi @ 9:00
Friday - AM: 5 mi w/ capture the flag in the middle for speed work + Core
PM: 3 mi barefoot @ 11:00
Saturday - AM: 12 mi @ 7:50
Sunday - OFF
Total ~ 65 mi
Really good week for me, looking forward to the rest of the summer, but l’m definitely tired from the increased miles, but basically staying the same from now on (just increasing Saturday to 14 then 16 and Thursday to 12 + any doubles).
Mileage is looking nice! Keep up the good work!
Age: 14, Going into freshman year
PRs: 800: 2:08, 1600: 4:48, 3200: 10:46 , 5k: 17:29
Goals: Sub 16 5k by state this season
Monday-AM: 4 miles easy, PM: 4 miles easy
Tuesday-4 miles easy
Wednesday-5k race, new PR of 17:29. Splits were 5:27, 5:46, and 5:57. I haven't run a 5k since February so I wasn't used to pacing it. I had WAY to much of a kick left at the end, so I know I had at least like a 17:15 in me. 1 mile warm up and 1 mile cool down. PM: 4 miles easy
Thursday- AM: 4.25 miles easy. PM: 4.25 miles easy
Friday-AM: 4.25 miles easy. PM: 4.25 miles easy
Saturday-12 mile long run
Total: 50 miles
I am a mid distance guy that has always struggled with anything over the 1600m (my PRs reflect that). That is going to change this summer!
Highschool wrote:
Age: 14, Going into freshman year
PRs: 800: 2:08, 1600: 4:48, 3200: 10:46 , 5k: 17:29
Goals: Sub 16 5k by state this season
Monday-AM: 4 miles easy, PM: 4 miles easy
Tuesday-4 miles easy
Wednesday-5k race, new PR of 17:29. Splits were 5:27, 5:46, and 5:57. I haven't run a 5k since February so I wasn't used to pacing it. I had WAY to much of a kick left at the end, so I know I had at least like a 17:15 in me. 1 mile warm up and 1 mile cool down. PM: 4 miles easy
Thursday- AM: 4.25 miles easy. PM: 4.25 miles easy
Friday-AM: 4.25 miles easy. PM: 4.25 miles easy
Saturday-12 mile long run
Total: 50 miles
I am a mid distance guy that has always struggled with anything over the 1600m (my PRs reflect that). That is going to change this summer!
Looking really nice. Those are some great PRs for an incoming freshman! If you don't mind me asking, what state are you in? I had slower PRs than you when I was gojng into HS and made states so you probably won't have any difficulties doing that! What kind of mileage did you run in middle school, seems like if you were around 15 mpw like most guys in my area were, 50 mpw seems like a big jump.
DistanceRunner68 wrote:
Highschool wrote:
Age: 14, Going into freshman year
PRs: 800: 2:08, 1600: 4:48, 3200: 10:46 , 5k: 17:29
Goals: Sub 16 5k by state this season
Monday-AM: 4 miles easy, PM: 4 miles easy
Tuesday-4 miles easy
Wednesday-5k race, new PR of 17:29. Splits were 5:27, 5:46, and 5:57. I haven't run a 5k since February so I wasn't used to pacing it. I had WAY to much of a kick left at the end, so I know I had at least like a 17:15 in me. 1 mile warm up and 1 mile cool down. PM: 4 miles easy
Thursday- AM: 4.25 miles easy. PM: 4.25 miles easy
Friday-AM: 4.25 miles easy. PM: 4.25 miles easy
Saturday-12 mile long run
Total: 50 miles
I am a mid distance guy that has always struggled with anything over the 1600m (my PRs reflect that). That is going to change this summer!
Looking really nice. Those are some great PRs for an incoming freshman! If you don't mind me asking, what state are you in? I had slower PRs than you when I was gojng into HS and made states so you probably won't have any difficulties doing that! What kind of mileage did you run in middle school, seems like if you were around 15 mpw like most guys in my area were, 50 mpw seems like a big jump.
I'm in Alabama. We have some great runners but the depth is somewhat lacking. A mid 18 5k will get to state most of the time here. In MS I was doing like 20-25 mpw with maybe a few weeks at 25-30. This is my first time really taking my summer training seriously. My mileage build up this summer has looked like this: 33, 36, 40, 45, 47, 50, 50, 50, 50.
Highschool wrote:
DistanceRunner68 wrote:
Looking really nice. Those are some great PRs for an incoming freshman! If you don't mind me asking, what state are you in? I had slower PRs than you when I was gojng into HS and made states so you probably won't have any difficulties doing that! What kind of mileage did you run in middle school, seems like if you were around 15 mpw like most guys in my area were, 50 mpw seems like a big jump.
I'm in Alabama. We have some great runners but the depth is somewhat lacking. A mid 18 5k will get to state most of the time here. In MS I was doing like 20-25 mpw with maybe a few weeks at 25-30. This is my first time really taking my summer training seriously. My mileage build up this summer has looked like this: 33, 36, 40, 45, 47, 50, 50, 50, 50.
Ah cool you should have no problem qualifying. Let's be honest you wouldn't have had any problem qualifying anywhere with times like that. How many flat courses do you run on this year? Up here in PA we don't have many fast flat courses to run so sub-16 for a frosh is really rare. Alright good, seems like you are building up nicely as well. Good luck to you this season! Looking forward to seeing how you progress!