Just putting up the thread for the week! Let's start putting our season goal and grade at the top of our posts to help us realize what each of us are up to better!
Ex:
Goal: break x:xx in the mile, go to state, etc
Grade:
Winter avg mpw:
Any others you want:
Last week's thread:
Goals: sub 4:30/10:00/Get to State
Grade: Senior
Winter avg mpw: 55 mi
PRs: 5k- 17:17 xc, 1600- 4:48, 400r- 55.8
M} am: 3 mi @ 8:55 treadmill.
pm: 5x3:30 on/2:00 easy CV work + 4x30 sec hard/90 sec easy on dirt road. (14.5 mi day)
T} am: 3 mi @ 8:50 treadmill + 2 mi elliptical type machine.
pm: 6.3 mi @ 9:26. Legs dead.
W} am: 3 mi @ 9:00.
pm: 7.4 mi @ 8:35 + 4 slight downhill strides. Felt much better.
Th} am: 3 mi @ 9:00 + 6.3 mi bike (23 min)
pm: 30 min Tempo @ 6:40. Legs not back yet.
F} am: 6.5 mi bike 25 min.
pm: 3.9 mi @ 8:55. Just a nice easy day to help recover and get ready for track season. 4 strides on slight downhill.
S} 10.5 mi LR @ 8:35. Just some LSD to get some energy back in the legs and prep for racing to start. Super easy pace (hr was 135 avg)
Su} 3.55 mi @ 8:20. Just to get the legs moving. 4 strides on flat.
Total: 65 mi run, 13 mi bike
Decent week, the last long run on Saturday was a little too hard and then the CV workout was probably more like 5k pace, so over did it a bit and just realized I needed to focus on recovering the rest of the week. Legs feel good and they're ready to roll. First CV workout on the track in a month or so tomorrow and I'm pumped. Also, probably gonna only run 2 mi am runs now or only 3 mi on MWF to reduce mileage a bit to make sure I don't do too much in season now. (Goal is to hit about 60 mpw every week now).
Hope everyone else's training is going well!
Goal:
Break 4:50 mile
10:30 2 mile
Grade: 9th
Winter avg mpw: 35ish with some 40’s
Previously for XC ran a 18:21 with no base
How was your week? Any meets coming up?
Goals - 1:55 800m, 4:20 1600m, 9:40 3200m(if I run again)
Grade: Junior
PRs - 2:00, 4:34, 9:56
Winter avg MPW - 30 mi
M - 8x400 (66,67,64,65,65,68,69,68) [2 mi warm/cool]
T - 30 min easy @ 7:15 avg
W - 4 x 1000m (3:10,3:08,3:07,3:02) [1 mi warm/cool]
Th - 20 Min Tempo @ 5:20 avg
F - Rest and Ice
S - 800m Race in 2:01
Sun - 3.5 mi easy @ 6:34 avg, 4 x 200m (26,28,29,28), 2.5 mi easy @ 7:06 avg
Miles - 26.5
Overall pretty decent week, less than last week but ran one less day, kind of disappointed with the 2:01 as I ran 2:00 at this meet last year but it's whatever. Next week we will be returning to 2 workouts a week instead of the 3 we have been doing, and district is only a month away! Trying to push myself on these weeks to try and get to 1:57 at least by area because that is what it will probably take to get top 4 to go to region.
Goal: Sub 10:00/4:40/Top 3 at districts in 3200
*denotes treadmill workout
Monday*: 2 miles warm up/ 2 cool down: 1600 @ 5:07, 800 @ 2:32, 1200 @ 3:50, 1000 @ 3:12, 8:00 @2: 30, jog rest of about a half mile, 2:30ish average rest. 8 miles
Tuesday: Indoor circuit work with my team, 30 minutes or so of calisthenics and drills with a few miles outside, about 4 miles total (weather was bad)
Wednesday: AM 4 miles @ 8:00
PM: 2 miles warmup, 8 minute tempo @ 5:44, 12*300 in 52 (about 70 pace) w/ one minute rest, 400 all out in 61, 2 miles cool down. 8 miles
Thursday: 6 miles outside realitively easily @ 7:30 through snow
Friday*: 2 mile warm-up, 4.4 mile tempo in 25 minutes (5:39 pace), 2 mile cool down. 8.4 miles
Saturday: rest
Sunday*: 13 miles easy @ 7:03 pace
Total: 51.4
Now that I’m with the team, mileage will probably fall a bit, but I’m doing what I can to keep it up.
Nope, track starts tomorrow though! I think I’m going to be the one running the most miles on my team because no one else ran this winter and my school ran 25 mpw for XC but I talksd to my coach he said he would have me run more on the easy days to keep my mileage up. First meet in 2 weeks, really excited, do not regret one mile I ran this winter.
I feel your pain with the snow, minnesota has been horrible the footing is constantly bad.
Good weeks all around guys.
Junior
Goals - sub 4:22, sub 9:15 (sub 9:10 if possible), top 3 at States, make NBON
Average winter mileage: 40-44? Was around 33-38 for most of it, then 50 for the last 3-4 weeks.
I had a pretty down week
Monday: 1 mile easy, 5x1200 @4:56 pace (3:42), 3 min jog for rest. finish easy to 9 total miles.
Actually had to cut this workout I felt horrible and only hit the first pace, got constantly slower. 3:41, 3:46, 3:46, 3:49, didn't start, finished easy to 9 miles.
It was hella windy and I felt awful, but no excuses, poor workout on my end.
Tuesday: 7 miles easy @6:46 + lift
Wednesday: 9 mile workout
2 miles easy, 2 sets of 2x1000 tempo @5:12 pace (supposed to be at 5:20), 4x200 @32. Rest for all reps was a 200m jog. Finish easy to 9 miles
Thursday: 8 miles easy @6:38 + lift
Friday: 8 mile workout
2x600 @ 1:42, 3x400 @66, 4x300 @48, 6x200 @32. Finish easy to 8 miles
Saturday: off. SAT in the AM then cross trained with 2 hours of pick-up ice hockey
Sunday: 6 miles easy @6:56
Goal: break 50 in the 400, win states in 4*400 m relay, and qualify for nbn nationals in the 4*800 relays
Grade: 11
Winter avg mpw: 25-45
Any others you want:
-become team captain
yeet123 wrote:
Goal: break 50 in the 400, win states in 4*400 m relay, and qualify for nbn nationals in the 4*800 relays
Grade: 11
Winter avg mpw: 25-45
Any others you want:
-become team captain
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