Chasing the DIII Dream

FormerSub5Hopeful wrote:

I thought that the principles he espouses in Summer of Malmo apply to all fitness levels, though. I guess I’m just a little confused about what you’re advising me to do. You want me to spend the summer conditioning myself to do regular 65 minute 10 milers? Won’t that ability come with a combination of increased mileage and lowering my 5K PR to 16:3x? I came through 10 miles faster than that when I ran my half marathon PR in February, and at that time, the fastest mile I’d ever run was 5:18, so I don’t think that would be too much of a stretch for me to in training right now. I’m just keeping it slow while I increase mileage to limit my risk of injury.

Don’t judge your fitness off of mid summer road races unless you’re using the hear/dew index calculators. On a crappy August morning, your mile pace for a 10 K may be a good 15 - 20 secs slower than a similar effort on a crisp October morning.

My summer workouts always sucked anyway. Never felt anything near crisp until late September.

5/26/19-6/1/19

5/26 - 8 Easy (8:14/mi)

5/27 - Run #1 - 3 Easy (7:50/mi) - Run #2 - 5 Easy (7:11/mi)

5/28 - 2 Easy + 1 Moderate (6:36) + 1 Easy (7:39/mi)

5/29 - 6 Easy (8:02/mi)

5/30 - 41:00 Fartlek - 2 x (10:00 Easy + 10:00 Moderate) + 1:00 Easy (7:16/mi)

5/31 - 6 Easy (8:08/mi)

6/1 - Rest

Total - 37.6 mi

I spent this week at the beach with a couple friends' families. Seeing as it was my vacation, I didn't want to stress over mileage, so I took it as an opportunity to back off the volume briefly and recuperate before trying to hit high 50s again or maybe even low 60s. I still had two attempts at quality, but they were stifled somewhat by high heat and humidity. On Tuesday, I had wanted to do 3 moderate miles but gave up after one when I felt the pace beginning to feel too much like threshold. Also, I would have run today were it not for the 10 hours I spent in the car. Even so, I feel like I maintained fitness this week even if I didn't exactly improve upon it. I feel good and ready to jump back into the grind.

I'm changing up the format a bit. I want this log to be a little more descriptive and a little easier to read. This week, I introduced three workouts: an interval session, a tempo run, and hill repeats at mile effort. In keeping with the spirit of the Summer of Malmo, I never strained and always ran within myself. I can already feel myself getting fitter. The mid 5:30s pace I was hitting during the 800s felt like a pace I could keep up for a 10K. I think I'm ready to dip under 17 for a 5K right now! The smooth acceleration I executed during the tempo felt amazing. I started at marathon effort, progressed to 10 mile pace, then picked up my turnover to run the last 200 meters in 34 seconds! I also added drills on three out of the seven days. I do 4 x 55y each of high knees, butt kicks, skips, kick-outs, bounding, and backwards running. I think these will help immensely with speed development, as currently I am sitting at 60 seconds flat for a 400, and I think it will become a limiting factor as my times progress. I would love to get down to the 55-57 second range.

6/2/19-6/8/19

6/2

9 Easy in 1:14:58

6/3

Run #1

4 Easy (Treadmill) in 32:46

Run #2

4 Easy in 31:59 + Drills

6/4

2 Warm-up

2 x (3 x 800m) w/ 2:00 rest between reps, 400m jog between sets

2:49, 2:48, 2:47 2:48, 2:45, 2:41

2 Cool-down

6/5

Run #1

3 Easy in 24:40

Run #2

7 Easy in 59:38 + Drills

6/6

2 Warm-up

5K Progressive Tempo in 19:08

6:24, 6:12, 5:58, 0:34

2 Cool-down + 4 x 110y Strides

6/7

4 Easy (Treadmill) in 31:55

6/8

2 Warm-up + Drills

2 x (5 x 160m Hill) @ w/ walk-down recovery between reps, 0.8 mi jog between sets

2 Cool-down

Total of 54.5 mi

Let me just start off by saying: wow, what a productive week! I really feel that I have grown as a runner over these past seven days. I took a small risk. Well, maybe it was a big risk. I completely skipped the 60s as far as mileage is concerned. I've had little else to do since getting back from the beach and have run when bored. This has resulted in an average of 10 miles per day since Sunday, June 2nd. I'm well aware that I am just asking for some sort of injury by jumping from 50 to 70 in this manner. However, aside from a general fatigue in my legs, a voracious appetite, and a desire to sleep 10 hours instead of eight, I really feel fine. This time and perhaps in the future, I've decided to include the descriptions from my Strava entries with the log, so that you all can get a better idea of how each run went.

6/9/10-6/15/19

Sunday

13 Long/Easy in 1:48:56 (8:17/mi)

Description:

The air was thick like soup. My shirt was a wet rag by mile 4. Decided to make it a Half Mary this evening. Glad I did. Had to stop to take a dump after 11 miles. Finished up the run on the Sequoyah Park XC course. Slipped off the shoes and did the last mile barefoot, which was great until I stepped on some prickly plants.

Monday

Run #1

4 Easy (Treadmill) in 31:13 (7:48/mi)

Description:

If I’m going to start putting in 60+ mile weeks, I can’t let a day slide by with a mere six on it.

Run #2

6 Easy in 49:12 (8:12/mi) + 8 x 120y Strides

Description:

Although the pace was undoubtedly slow, my legs are nevertheless feeling a little beat up from the long run yesterday. Clomping around for the better part of two hours will do that to you, I suppose. I’ll try to get another 4 in on the treadmill this evening. 1200 repeats tomorrow.

Tuesday

Run #1

3 Easy (Treadmill) in 23:21 (7:47/mi)

Description:

Wanted to give the legs a quick spin before the workout this evening. This is where the real work is done: at an easy pace. I’m growing capillaries and mitochondria, toughening the legs with steady plodding.

Run #2

2 Warm-up

4 x 1200m @ 10K pace w/ 2:30 rest

Splits: 4:14, 4:11, 4:12, 4:14

2 Cool-down

Description:

Great workout! Very smooth. I led the first 600m of each rep to set the pace, then handed it off to my training partner, who closed in excellent fashion. Next week, we’ll move up to 1600s. I can’t wait to get in some races and bring my PRs over 5K and 10K into line with my current ability.

Wednesday

Run #1

3 Easy in 23:12 (7:41/mi)

Description:

Going for another 7 in a few minutes after a bathroom break.

Run #2

7 Easy in 58:25 (8:20/mi) + 4 x 110y Strides

Description:

Higher mileage hasn’t made me crash and burn yet (knock on wood). But, I have had to sleep a little more than usual. Currently on track for a 70 mile week. Guess I might just skip right over the 60s. Tempo in the morning.

Thursday

2.5 Warm-up

6K Up-Tempo in 23:58 (6:25/mi)

Description:

Marathonish pace. Alternated the lead with my training partner each lap through 5K. Maintained a 6:25ish pace before kicking it down to 6:00/mi for the last kilometer. Feel pretty good, all things considered. Still on track for 70.

4 x 200m Cut-down

Splits: 32.4, 31.5, 30.4, 29.9

Description:

Not used to the speed. This is probably 800 pace for my training partner, who lead for these reps; not so for me. It’ll only get easier. Hopefully.

2.5 Cool-down

Friday

Run #1

4 Easy (Treadmill) in 31:47 (7:57/mi)

Description:

6 more in a bit.

Run #2

6 Easy 49:18 (8:13/mi) + 8 x 120y Strides

Description:

Test driving the Boston 7s. I think I’ll keep them as a workout shoe, use them for tempos and moderate-paced long runs. I’ll probably run the Fireball 5K in them. Will they take me to a 16:5x time? Only time will tell.

Saturday

3 Easy + 4 Moderate (6:33, 6:33, 6:43, 6:47) + 3 Easy in 1:17:40 (7:37/mi)

Description:

Felt smooth. Could have felt smoother. Legs are tired, of course. That’ll happen when you run 73 miles in 7 days.

Total of 73.9 mi

Let me know what you all think of the new format!

New format looks much easier to read. Good stuff man keep putting in the work and really listen to your body especially as you keep pushing the mileage. Make sure you're eating enough and getting all the nutrients you need.

I'm a former d3 coach from a similar area to W&L and would have loved to have a guy with your dedication on my team.

Keep it up!

Thanks for the feedback. Glad someone is reading this log. I've emailed the coach, and the outlook is grim. W&L has 9 freshman commits with 1600m times between 4:25 and 4:35 and 3200m times between 9:40 and 10:10. I had no idea there was this kind of depth in DIII! Nevertheless, I will give it my all and see how much I can improve. He might yet be impressed by a low 16's 5K or low 34's 10K.

FormerSub5Hopeful wrote:

Thanks for the feedback. Glad someone is reading this log. I've emailed the coach, and the outlook is grim. W&L has 9 freshman commits with 1600m times between 4:25 and 4:35 and 3200m times between 9:40 and 10:10. I had no idea there was this kind of depth in DIII! Nevertheless, I will give it my all and see how much I can improve. He might yet be impressed by a low 16's 5K or low 34's 10K.

Many guys say they are going to run, then show up and decide not to. Don't worry about putting up a fast time during the summer. Focus on getting fitter so that you can hang when you get to campus.

FormerSub5Hopeful wrote:

Thanks for the feedback. Glad someone is reading this log. I've emailed the coach, and the outlook is grim. W&L has 9 freshman commits with 1600m times between 4:25 and 4:35 and 3200m times between 9:40 and 10:10. I had no idea there was this kind of depth in DIII! Nevertheless, I will give it my all and see how much I can improve. He might yet be impressed by a low 16's 5K or low 34's 10K.

There isn't that type of depth at most DIII schools, but Washington and Lee is different. They have their roster on their site, and you can look up either HS times on Milesplit. You should have known that it would be a tough go for you there.

That said, your training so far is great, and you are definitely doing what you need to do.

If you can run a 16:30 5k somewhere this summer, based on how far that would show you've come, if I were him, I'd give you a shot.

If you think by end of summer you can run a sub 10:10 3200, go to a track and have someone film you doing it. Send that to him.

Good luck to you. Normally people have unrealistic improvement goals, but you are doing the right things, and I think you have a real shot.

I knew it would be a long shot for me anywhere, considering my measly PRs and 3 years of pitiful training. Still, I wonder what makes W&L’s program so strong in comparison to others in the region. I mean, I would expect such a wealth of (relatively) good times from a DII school that can actually give athletic scholarships, not a DIII. The coach at Rhodes in Memphis, another school to which I was admitted, told me I could run if I could run 4:50/10:20 in a time trial at the end of the summer. From the sounds of things, I might not even get a tryout for W&L’s team unless I put up a real good road race time.

Unless you’re married to the idea of going to W&L or otherwise unable to change your path, you should consider trying to transfer to Rhodes. You can absolutely hit the Rhodes standards with hard work whereas the W&L ones may be tough to hit with only a couple of months. What’s more, Rhodes has been better than W&L pretty consistently for the last four years, beating them in three out of four region championships and having more national championship appearances. Don’t get me wrong, both are good programs, but Rhodes has had better success of late in spite of having a less difficult entry standard.

Keep your head down and keep stacking the 55 to 60 mile wks while keeping the intensity in check. I'd be persistent, maybe they have a tryout or early season XC meet for all comers. Train as if you are going to race this fall in anticipation of running in a race like that.

W&L has a great campus, even more surprising they have 9 guys from 4:25 to 4:35, dont recall them being that deep about 10 yrs ago.

The coach at W&L said it would take either a 4:3x mile, 10:0x 2 mile, or 16:3x 5K to have a shot at a spot on the roster. I think I have the best shot at the 5K, but I think it will take some 60-70 mile weeks this summer.

gimme a break. these standards are completely ridiculous for a d3 institution. look at all the better d3 teams in the country (ncc, williams, haverford, etc). they don't cut. huge rosters where everyone is valued.

FieldsofDreams wrote:

Unless you’re married to the idea of going to W&L or otherwise unable to change your path, you should consider trying to transfer to Rhodes. You can absolutely hit the Rhodes standards with hard work whereas the W&L ones may be tough to hit with only a couple of months. What’s more, Rhodes has been better than W&L pretty consistently for the last four years, beating them in three out of four region championships and having more national championship appearances. Don’t get me wrong, both are good programs, but Rhodes has had better success of late in spite of having a less difficult entry standard.

I’m going to W&L because I believe it is academically superior to Rhodes; although, don’t get me wrong, Rhodes is itself a fine institution. I’ll be pursuing a physics major and math minor. W&L’s lab facilities and the overall quality of their STEM programs absolutely blew me away. Running was secondary in my college search.

I spent this week on Lipscomb University's campus. I was attending my last summer of church camp with my youth group. Due to the late nights and early mornings I was railroaded into, I found it most wise to take this as an aerobic maintenance week. Despite averaging less than six hours of sleep per night and eating like crap in the campus cafeteria, I feel pretty good and am ready to jump back into higher mileage.

6/16/10-6/22/19

Sunday

9.2 Easy in 1:16:49 (8:20/mi)

Description:

Tired. May back off a little this week, as I’ll be at church camp, but we’ll see.

Monday

6 Easy in 48:54 (8:09/mi) + 8 x 80y Strides + Drills

Description:

Thought I might go crazy if I had to sit four hours in a car without any mileage on the legs today. Heading to Nashville in about an hour.

Tuesday

6 Easy in 47:32 (7:51/mi)

Description:

It’s tropical out here; light rains and thick air. I think I’ll try to average 6-7 per day this week and shoot for 45-50 total by the end of Sunday. I don’t want to attempt daily 10 milers (no time for doubles) while operating on 6 hours of sleep. Can’t get to bed earlier than midnight because the sessions run late and attendance is mandatory.

Wednesday

7 Easy in 55:00 (7:51/mi)

Description:

Somewhat sleep-deprived. I couldn’t get my legs awake until after the first couple miles, forcing me to jog around the campus at 9 minute pace for the first 20 minutes or so.No rain today but just as humid. Makes things a little harder, but you play the cards you’re dealt.

Thursday

5 Easy in 39:50 (7:57/mi)

Description:

Woke up late and ran out of time.

Friday

6 Easy 44:50 (7:28/mi)

Description:

My heart had to work extra hard to cool off in what felt like 100 degree heat. Definitely regret putting this off till the afternoon, but it is what it is.

Saturday

Rest

Total of 39.8 mi

I got back into the swing of things, putting in some good mileage before backing off a little next week in preparation for a 5K race on Wednesday. The goal is sub 17.

6/23/10-6/29/19

Sunday

8.3 Easy in 1:10:46 (8:28/mi)

Description:

Waking heart rate: 40 bpm

Not gonna lie: this was the hardest run I’ve been on in a while and it wasn’t even a workout. Set out with the intention of doing 10 at a relaxed pace. Must of not drunk enough this morning. Severe dehydration, spurred on by vicious heat and humidity, reduced me to a death crawl by mile 6 and forced me to limp home at 10:00 mile pace. Well, we all have good days and bad days. At the very least, I’ve learned a valuable lesson regarding the importance of hydration.

Monday

6.8 Easy (Trails) in 1:06:42 (9:45/mi)

Description:

Waking heart rate: 42 bpm

Ran in Montgomery Bell State Park today. Forgot how rocky trail running works what feels like an entirely different set of muscles. Had to improvise, as last week’s storms downed several large trees and flooded a handful of pathways. Heading back to Knoxville tomorrow.

Tuesday

Run #1

3.5 Easy in 28:08 (8:01/mi)

Description:

Waking heart rate: 41 bpm

Wanted to give the legs a spin before the car ride home. Some type of workout or time trial tonight. It will be he first crack at some speed in almost two weeks.

Run #2

2 Warm-up

5K Steady Tempo in 19:06 (6:08/mi)

Description:

I’m out of practice. Wish I’d done more than jog around last week. Wanted to hold the pace to one minute slower than my 1600m PR (4:57). Wasn’t able to do that with the effort remaining at a tempo level, so I had to slow down. The wealth of walkers (and even standers) in lane one didn’t help matters. Still a solid workout. One week out from Fireball 5K.

4 x 110y @ 400m effort (15, 15, 15, 15)

Description:

Good Lord, I am not blessed with speed, am I? At the very least, a 60 second 440y converts to a 59.7 400m. Maybe I'm in shape to break one minute?

2 Cool-down

Wednesday

7.4 Easy (Trails) in 1:07:42 (9:08/mi)

Description:

Waking heart rate: 46 bpm

Did lots of quality climbing in Baker Creek today, almost getting lost in the process. Probably won’t run again this evening.

Thursday

Run #1

2 Warm-up

3 x 1600m progressing from 10K to 8K pace w/ 3:00 rest

Splits: 5:41, 5:39, 5:35

Description:

Waking heart rate: 45 bpm

Another laidback summer workout. These paces are a guess and admittedly, perhaps, a bit optimistic. I’m basically basing everything off the perception that I am in sub-17 5K shape, which may or may not be the case.

4 x 110y @ 400m effort (15, 15, 15, 15)

1 Cool-down

Run #2

4.7 Easy in 40:24 (8:34/mi)

Description:

Nice and easy. Legs are still feeling a little beat up from the trails runs and from the workout this morning.

Friday

Run #1

5 Easy (Treadmill) in 40:27 (8:05/mi)

Description:

Waking heart rate: 48 bpm

6 more tonight.

Run #2

6 Easy in 50:00 (8:20/mi) + 8 x 120y Strides + Drills

Description:

I’ve developed a mild pain in the most upper region of my calf. Hurt most during the strides and drills. I’ll nurse it tonight and hope for the best.

Saturday

12.3 Long/Easy to Moderate Progression in 1:28:50 (7:28/mi)

Description:

Waking heart rate: 46 bpm

Group long runs in the morning are so much easier than solo long runs in the evening. Upper calf pain is still there. Worked through it but could feel the muscle stiffening after I stopped running. This run was a good confidence booster. My heart rate stayed low even after dropping the pace in the second half. The only reason my moderate pace is harder than my easier pace is that my legs are more used to shuffling.

Total of 67.9 mi

Love the updates. Keep at it! I went to W&L and graduated in the recent past. Excellent academic institution. Good luck.

6/23/10-6/29/19

Sunday

1:00:00 Exercise Bike (14.7 mph)

Description:

Kept heart rate in the 130s. Henceforth, one day of the week (probably usually Sunday) will be reserved for the exercise bike. My legs need the intermittent breaks from the daily pounding. I’ll still try to hit 70 miles per week but will do it as 12 per day for 6 days instead of 10 per day for 7 days.

Monday

Run #1

5 Easy (Treadmill) in 40:16 (8:03/mi)

Description:

Loosening the legs for tonight’s tuneup.

Run #2

2 Warm-up

8 x 400m @ 5K goal pace (1:21 avg.) w/ 1:00 rest

1 Cool-down

Description:

Had planned on 12 but the effort level was creeping higher than I wanted it to two days out from a race. Should have gone later in the evening. Sun was still up and the air was very muggy. I am now unsure about dropping a 5:20 first mile Wednesday night; I might not have the fitness to back it up :(

Tuesday

4 Easy in 30:00 (7:29/mi) + 16 x 110y @ 5K effort (19.5 avg.)

Description:

I guarantee you I will not run a 5K at this pace tomorrow.

Wednesday

Run #1

2 Easy in 16:08 (8:03/mi) + 8 x 110y @ 5K effort (20 avg.)

Description:

Wish I could shake out the nerves along with the dead feeling in my legs. Tonight is gonna hurt.

Run #2

2 Warm-up

5K Road Race in 17:59 (5:47/mi)

Description:

Well, suffice it to say, that sucked. Exactly one minute slower than what I wanted. I came through the first mile in 5:39 and it felt like a 5:20. 62 % humidity combined with an 84 °F temperature absolutely murdered me, stole any kick I might have had, and reduced me to a stumbling wreck as I covered the last 200 meters at 5:55 pace. I am not content. Will race again soon but in the morning when it’s slightly cooler and a little less humid. I will say that I was very thankful for the volunteers with ice water rags in their hands at the finish line.

0.9 Cool-down

Thursday

Run #1

5 Easy (Treadmill) in 40:00 (8:00/mi)

Description:

Getting over disappointment and throwing myself back against the grindstone. 7 more tonight.

Run #2

7 Easy in 56:03 (8:00/mi)

Description:

Bombs were bursting in air.

Friday

Run #1

3.5 Easy (Treadmill) in 28:00 (8:00/mi)

Description:

Accidentally hit the stop button early, but it’s alright because doing 3.5 instead of 4 rounds out my mileage to a whole number. Floating 400s tonight.

Run #2

2 Warm-up

12 x 400m @ 8K goal pace (1:24 avg.) w/ 100m jog between reps (35-45 sec.)

1.3 Cool-down

Description:

I enjoyed the active recovery in this workout. Keeping it at 1/4 the distance of the rep kept the effort honest. Since, I was moving throughout the whole thing, smoothly accelerating into and decelerating out of each 400 felt very natural. Will be doing a lot more of this type of workout.

Saturday

14.8 Long/Easy to Moderate Progression in 1:47:32 (7:16/mi)

Description:

Ran with two post-collegiate D1 female athletes who pushed a solid pace for what was supposed to be 15 miles. I ended up 0.2 short by my watch's count.

Total of 60.8 mi

I promise I'll hit 70 again next week!

Don't sweat it kid. I wasn't that fast coming in to college at a lesser known d3 college (4:54 1600m). I trained pretty hard and went from running that 4:54 to running sub 15:10 this track season. Just put the work in and you'll be fine.

Don’t sweat that time for the 5k man. I was about 40 seconds off of my usual time this past 4th Of July and my effort was on point. Most of my competitors the same thing. They were also about 30-60 seconds off their PRs. This heat is real! Keep the posts coming this summer/fall !