After 100 miles a week/ sub 14 5k

Awesome, I took your advice. So, this is the training leading up to season opener. I was injured the week before. I stepped wrong during a rainy day but nothing serious. It was enough to stop me from running 4 days and my mileage had to be reduced to 40-50 MPW. Here is this weeks training from February 24- March 2. March 2 was my season opener as a 2 day meet. I treated them as workouts and nothing serious in order to get back to running fast. 10k, 1500m, 800m, and 3k were all done at a good effort with a focus on relaxation. 33:16, 4:07, 2:02, 9:12.

February 24

3 mile warm up in 22 minutes (7:30 pace).

Stretch + Drills

3 x 20 second strides at 5k pace

5k in 15:50 at Crissy Field Park Run. Focusing on relaxation and form.

3 mile cooldown in 28 minutes (9:25 pace ). Windy but awesome view of course of the bay and bridge. Injury is coming and going. 9 miles

February 25

1 mile warm up jog in 10 minutes

Stretch + Drills

8 miles recovery in 60 minutes (7:30 pace.) Injury is going away. Weather is good. 9 miles.

February 26

1 mile warm up jog in 10 minutes

Stretch + Drills

4 miles easy with long hills at Potrero Hills in 35 minutes (8:50 pace). Windy weather and rain. Felt okay. 5 miles

February 27

3.1 mile (5k) mix warm up jog/strides on the track

First 2 miles in 20 minutes easy and last mile with a mix of 100 meter in and outs. 5:20/ mile pace down to 4:40/mile pace 20, 20, 19, 19, 18, 18, 17, 17+ 200 meters in 35 seconds.

Stretch + Drills

3 x 1000 meters with 3 minute jog recovery in between. 2:54, 2:51, 2:51

8 minute recovery

3 x 400 meters with 2 minute jog recovery in between. 63, 63, 63

6 minute recovery

3 x 200 meters in 29, 29, 29 with 1 minute jog recovery in between

4 minute recovery

2 x 50 meters in 7, 6 with 30 second jog recovery in between.

1 mile cool down in 10 minutes. Windy day and to many athletes on the track. I was not at peace. Ankle feels okay. 7 miles (jog track session and workout included).

February 28

Full Recovery. No running. Injury is healing. 0 miles

March 1

1 mile warm up in 10 minutes

Stretch + Drills

6 miles easy in 45 minutes.

3 x 80 seconds at 10k pace. Horrible weather. Injury feels better. 7 miles

March 2

3 mile warm up

Stretch + Drills

Season opener. 10k race for strength in 33:16 . 5th place. 10 miles

check out the SF distance carnival this year. it will be hosted across the bay from you (in Hayward) but still will have some very good competition in all the events. it is march 30-31. if you end up running it, maybe we could have a letsrun meet-up!

good luck with the training. focus on recovery and the times will come.

fanta monster wrote:

check out the SF distance carnival this year. it will be hosted across the bay from you (in Hayward) but still will have some very good competition in all the events. it is march 30-31. if you end up running it, maybe we could have a letsrun meet-up!

good luck with the training. focus on recovery and the times will come.

Ayee I've ran that meet before! 3 times now hehe, sadly I fracture my tibia at the end of nov and will not be racing it this year :p cash my ousside this xc season! Trying to run some fast 5k's in the fall myself, any recs?

ah sorry to hear that! hope you get back into it quickly.

it's quite hard to find competitive 5ks in the bay during the fall... maybe piedmont turkey trot? or one of the 5ks attached to a longer race?

if you want to race some of the bay area's finest, you'll need to move to longer distances. stanford/bronco xc races are great as well as the PAUSTF XC 10k in GG park in november. either that or hit the roads!

Awesome!! I will mark it on my racing schedule.

I was going to run the open Aggies for a fast 1500m but I was late in registration. No biggie, I’m in for another set of events for the 2018 CSM opener and I believe the location is in San Mateo College. The day after I’ll go for another 5k at Crissy Field to practice on getting out fast in the first mile. In terms of training, I’m on a down week recovery and I’ll be back to 60-70 next week.

Hey Folks its me again. I treated March and April as a mini outdoor season and workouts. With that said, I’ll start my season from May to July and transition to cross country after the second week of August. Here is the May training program.

https://docs.google.com/spreadsheets/d/18mKRYqJlLDT-9IM1CquK1LcGG1dqqZcpTMWFnYsYKAw

That looks awesome! I hope you hit your goals, man, really cool to see a training log of everything too!

hey bro you seem hella talented. think you can go sub 4 and sub 14. Recommend training your a ss off, try to go pro. good luck

Did you make it?

He probably didn't.

Most big announcements are just followed by big disappointments.
As a runner you just have to plug out the training and show how good you are in races.

The rest is all BS.