Starting the thread for the past week!
Please mention: Grade, Goals, and Training + anything else you wanna add!
Last Week's thread:
Starting the thread for the past week!
Please mention: Grade, Goals, and Training + anything else you wanna add!
Last Week's thread:
Senior shooting for state in May or the major HS goals (sub 2/4:30/10:00).
I was sick this week, so sort of a down week.
Monday - AM 3 mi easy @ 9:00
PM CV workout, 5x1000 + 4x200 (little sick)
Tuesday - AM 6.5 bike
PM 6.4 mi easy @ 9:51 (team easy run + ice and snow) (Sick for sure)
Wednesday - AM 6 mi bike
PM 6.7 mi easy @ 8:30 (Sick)
Thursday - AM 4 mi bike
PM - 10.7 mi LR @ 8:30 (Sick)
Friday - AM 4 mi bike
PM 15 min easy @ 9:00 (immediately after shoveling the track for 2.5 hours) (slightly sick)
Saturday - 3200m TT in 10:43 (not as sick)
Sunday - 6.2 mi easy @ 7:55
Total: 51 mi
Workout: Went very well, the 1000s dropped from 3:45 to 3:33, the 200s we're all 33 and the last one 31. Felt amazing at 38 degrees, lol.
Race: Went good and bad, splits were roughly 5:06 - 5:37(slowing down every lap except the last), so terrible, but I had been sick all week and had just shoveled the track pretty hard (shoveled about 200 sq. ft. of foot high frozen snow) and it was only 30 degrees and mostly solo, so considering all of that, I think I'm in a great place to start the season.
I was sick most of the week this week, so it was basically a down week mileage wise, but I still biked an okay amount. Hoping to bounce back and hover around 60 mpw the rest of the season. I think next week I'm racing the 1600 and 4x400 and I'm hoping to go 4:45 and 55-56.
Hope everyone else's week went well!
Oh and everyone say your PRs! I forgot mine: 3200: 10:43, 1600: 4:48, 800: 2:15, 400r: 55.8
Sunday: 13 miles @ 7:00ish
Monday: 3*1000, 4*200, (3:09, 3:11, 3:10, 32, 32, 32, 31), 1.5 mile warm up, 1.5 mile cooldown.
6 miles (7/10)
I got my post glitched...
Tuesday: AM: 5 miles easy
PM: 6 miles easy with 1/2 hour drills
11 miles
Wednesday: 10*400 w/ two minutes rest & 2.5 mile warmup and 2.5 mile cooldown. 70 avg with 2 second spread.
7.5 miles (7.5/10)
Thursday: 8 miles with the team @ 8:00ish
Friday: Boston 2018 conditions, 1.5 mile warmup/.5 mile cooldown 10*200 in 32ish in relay style format.
3.25 miles. (6/10) Didn't double after workout because of the conditions
Saturday: 7 miles @ 7:00 ish
5 miles easy
12 total
60.75 miles total
Parentheses denote perceived effort on workouts
Prs: 1600: 4:47, 3000: 9:30 800: 2:15 400: 61
Goals: 4:40/9:59 (3200)
Grade: Junior
Goals - 1:57, 4:25,9:40
Training - 30 MPW
M - 2x600,3x400,4x300 with equal distance recovery
(1:43,1:39)(65,65,66)(48,46,48,50) [2.2 mi warm/cool]
T - 35 min easy run @ 6:46 avg
W - 4 x 1000 with 600m jog (roughly 3:00)
(3:10,3:08,3:07,3:02)
T - 4xMile with 1 min standing + 4x200m with 200 jog
(5:09,5:11,5:18,5:23) + (31,31,32,30)
F - Rest
S - Soccer game and then 1.5 hours later 1600m race in 4:34
S - Rest because my ankle was swollen up
Mileage - 25.1
Couldn't do this long run session on sunday but will make up mileage next week and I missed my PR by 0.04 of a second on saturday and I can't help but wonder what I could have run without the soccer game right before. No meet this week so I will be able to get a solid week of workout in starting with 5x600 tomorrow, I think I will try to do them in around 1:40 each time to try and challenge myself as I haven't done that many that fast before.
Oops forgot my PRs as well!
400r - 55.4
800 - 2:00
1600 - 4:34
3200 - 9:56
5000(xc) - 15:48
Goals: sub 4:24, sub 9:15
PRs: 1600: 4:29 - 3k: 8:53, 3200: 9:28 - 5k (XC): 15:47
Junior
Monday:
1.5 easy
5x1k w/ 3 min jog rest
(2:58, 3:02, 3:03, 3:04, 3:03)
Finish easy to 9
Tuesday: 7 miles easy @ 6:30
Wednesday:
1 mile easy
2 sets of:
2x1200 tempo (3:50-3:52) with 200 jog
4x200 @32
Finish easy to 9
Thursday: 8 miles easy @6:35
Friday:
1 mile easy
2 sets of:
1x800 @2:16 (2:13 then 2:18, but was on pace for 2:14 when I had to hurdle over a sprinter starting to lay down in lane 1 and stumbled)
2x400 @66-67
4x200 @31
Finish easy to 8
Saturday: 13.1 @6:17
Sunday: 3 @6:20
Total 57 miles
Grade: 12th
Goals: 2:14 800m, 4:59 1600m, 10:59 3200m
Season Bests: 2:21 800m, 5:12 1600m, 11:07 3200m (All of these were run during the same meet, starting with 3200m and ending with 800m.)
It was a pretty productive week for me.
Mon - 1.3 mi warm-up, 3 x 1600m w/ 2:00 recovery (5:52, 5:52, 5:45), 1.3 mi cool-down
Tue - 1.3 mi warm-up, 4 x 200m w/ 1:00 recovery (34, 34, 34, 34), 2 x 400m w/ 1:00 recovery (75, 74), 1 x 600m (1:57), 1.3 mi cool-down
Wed - 5.4 mi easy (8:21/mi), 4 x 110y barefoot strides on football field (16, 16, 16, 16)
Thu - 1.3 mi warm-up, 8 x 400m w/ 1:00 recovery (75, 78, 76, 77, 75, 78, 77, 74), 1.3 mi cool-down
Fri - 8 mi easy (8:10/mi)
Sat - 12 mi progression (6:48/mi)
Sun - 3 mi easy on treadmill w/ variable incline @ level 10 (7:59/mi)
About 43 mi total.
RR anywhere from 7:45-8:30
sunday 8 mile Lr @ 7:00-7:30
monday easy 4 mile
tuesday 4x 1k @ 3:20 with 2 minute rest (pretty easy) 1 mile wu 1 mile cd
Wednesday rest
thursday easy 4 miles
friday 5 miles total 3 mile tempo
saturday 5 miles easy
total 30.5 miles
this is what my average week looks like what do i need to change to get my ambitious goal of a 10:30 2 mile previous prs from 3 months ago 10:16 3k and 4:48 15 on flat indoor track
First track practice this last week didnt do much mileage but did a fartlek and some hills, with my weekend mileage I did 38 miles total. Feel really strong, still hoping for sub 4:50.
WHS Runner, apologies if you're not asking for advice, but I thought I'd give you my observations just in case you're interested. That is a brutal load of speed you're doing. Do you have a distance coach?
My guess is that you are in 4:25 shape right now, but you may never get to show it if you do nothing but hard days and complete rest days. I don't know of any successful HS miler who does 3 hard workouts and race in one week, runs a recovery run at mile pace + ~2:10 (not easy) and then takes two days entirely off (which was 100% the right thing to do -- but only because you annihilated yourself the rest of the week). Just about everything you run is faster than tempo, most of it by a lot.
If your coach is giving you that W-Th combo of long hard intervals, I would strongly suggest that you turn one of them into very easy tempo intervals (e.g., run the miles at ~6:00 pace or the 1000s at 3:40 pace. Then you can run 6 or 7 days a week with your long run and recovery run at 7:00 - 8:00 pace. Do that for two weeks and you will be ready to run 4:25. But if you keep up the all-hard-all-the-time approach, I fear that you won't improve and you may get hurt or sick.
Whatever you decide, good luck to you!