I knocked out a 14 mile long run today. I am definitely feeling fit after a summer of running, I was able to hold 7:15 average pace for my run today. A 3 mile shakeout this evening will bring me to 75 miles, my goal for this week. Also, tomorrow will be my first off day in 5 weeks, which is exciting to say the least. My legs could use a break, as I have run more than 200 miles in the last 3 weeks. Good luck to everyone out there as the start of the xc season approaches.
Coloradohsrunnner wrote:
I knocked out a 14 mile long run today. I am definitely feeling fit after a summer of running, I was able to hold 7:15 average pace for my run today. A 3 mile shakeout this evening will bring me to 75 miles, my goal for this week. Also, tomorrow will be my first off day in 5 weeks, which is exciting to say the least. My legs could use a break, as I have run more than 200 miles in the last 3 weeks. Good luck to everyone out there as the start of the xc season approaches.
You'd probably be better off skipping the "shakeout" and going out tomorrow for 20 minutes very easy.
Little late to the party, but excited for my senior XC season, and you guys seem to be a very encouraging group so I'll share a little
PR's 16:47 (XC), 10:10, 4:38, 2:03
Have been putting in a solid summer, and just finished a 65 mile week, with a 13 mile long run at 6:52 today! I'll keep you guys updated and hope y'all have an amazing season
Coloradohsrunnner wrote:
I knocked out a 14 mile long run today. I am definitely feeling fit after a summer of running, I was able to hold 7:15 average pace for my run today. A 3 mile shakeout this evening will bring me to 75 miles, my goal for this week. Also, tomorrow will be my first off day in 5 weeks, which is exciting to say the least. My legs could use a break, as I have run more than 200 miles in the last 3 weeks. Good luck to everyone out there as the start of the xc season approaches.
Nice run! I'd lean more on the side of doing am easy run/shakeout tomorrow for consistency, but honestly, I'm sure it's fine as long as you do a run between it and Monday. Looking good for the season, keep it up!
seniorxc wrote:
Little late to the party, but excited for my senior XC season, and you guys seem to be a very encouraging group so I'll share a little
PR's 16:47 (XC), 10:10, 4:38, 2:03
Have been putting in a solid summer, and just finished a 65 mile week, with a 13 mile long run at 6:52 today! I'll keep you guys updated and hope y'all have an amazing season
Hey, welcome to the party, haha. You've got some nice PRs and dang, that is a nice run! Good job, man! Good luck with the season, even though it sounds like you don't need it!
Hey everyone, I'm scheduled for an hour long run today, but I didn't wake up in time to beat the heat (I had a movie night with friends last night) and so lets hope I can bring myself to run tonight!
I was gonna post this in the morning, but I'm a little bit more excited than I should be. So for my run tonight, I was just really tired, but not physically (except for my eyes) because I read a 200 page book to race my girlfriend all in 5 hours, and so I really did not want to run. I start out going pretty comfortable, but pushing a tiny bit knowing I'm probably not gonna go for the full hour. I only have a watch that I'm not using GPS with, just time, and some general mile markers (that are only within .2 mi, I'm too lazy to really check before I run) and I just focused on my stride length and keeping my knees higher than an easy jog, and I was feeling great for some weird reason. So, I ended up going 22 min out and decided I'll probably slow down on the way back because I feel like I'm going pretty hard, but then I somehow lengthen my stride and bring my knees up more and yet I feel effortless! it was crazy! So, at the last mile of my run I see how hard I can push it and my stomach gives before legs do! My muscles we definitely tired when I stopped, but I felt practically nothing while running! I get back and I check how far I went with google maps and I did a 10k (5k out, 5k back) in 41 minutes! I know that's not an impressive time, but this was a training run completely by myself and I wasn't even pushing till the very end! I ran a 22 min 5k and then a 19 min 5k when at districts last year I ran a 18:55! This just felt so crazy and I feel so ready for the season! Okay, sorry about all that, haha. My run felt so good though. 3.1 out @7:05 and 3.1 back at 6:07! for a total of 6.2 @ 6:36 mi at a relaxed effort for 5.2 mi and only last mile hard ! Okay, nowww I'm done acting like a little fan girl, haha. anyways, hope everyone is having success this season!
Hey everyone, so I'm feeling a bit lazy to go through and post the past week's log, but it's something like this :
Mon - mile repeats and pm double
Tues- easy recovery run
Wed - long run with surges pm double
Thurs - long run with a hill work out
Fri - easy recovery with sprints
Sat - fast tempo pace run
Total: 45 ish miles
Today's run was 3.4 mi out and 3.4 back for a total of 6.8 @ 7:24 pace (50 min). We then did strides (8) and core for 10 ish minutes. Right now air quality is really bad because of all the fires in British Columbia, but other than that, today went pretty well! Hope everyone else has a nice start to their week!
Sorry for the late post everybody! Yesterday was a very easy run of about 6 mi @ 8:37 for 50 min, really easy and a nice "longer" easy day. Today we did 8.8 mi and I ran that @ 7:21 for about 67 min. This week has been very questionable just because of how bad the smoke is from all the wild fires, so I'd take these times with a grain of salt, although they are still pretty decent to me. We haven't done any workouts because of the smoke so its sort of like a down week, but we should actually hit about 50 mi this week if I can finish the long run this Saturday, organized practice this week, that should be about 13 mi. Anyways, thanks for reading, any insight on how you're doing or any advice for me is awesome!
This week I did
Monday 50 minute fartlek 5 min easy 5 hard. 6.5 miles total
Tuesday 4 am, 5 practice (3:30pm) and ultimate Frisbee
Wednesday 1 warm up 2mile cool down 6x800m repeats. We do them on a grass loop that has 3 medium hills. First speed work of the season besides strides! 2:45 , 2:37, 2:35, 2:40, 2:44, 2:39
Thursday 5 at practice 6 at night
Friday coach will surprise us but I'm guessing 10x400m hills or a tempo 6 miler with strides.
Saturday 12 miles.
Total 51~ miles
I'm another late comer, but I've read up to date on this thread and it seems like I also have a goal similar, sub 17 5k.
So prs:
10k-40:50
5k-19:19
1500-4:32(ran on three hours sleep after being drunk the night before so room for improvement there)
800-2:08
And m training is uneven ranging from 15-35 mpw a good week would look like this:
M-4x400
T-3-4miles
W-track sesh (3.6k volume)
T-3-4miles
F-rest/ strides
S-race of 800/1500 in track season(which it still is in the uk)
S-7.5 miles
My training I know is what lets me down so any help would be great I did a 2 mile tempo last night in 12:12
Other distance goals are 800-1:59 and 10k-37.00
Here's another high schooler that has a sub-17 5K goal.
PR's:
800: 2:13
1600: 4:49
3200: 10:13
5K: 16:46
10K: I don't know
Half marathon: 1:21:59
Goals:
800: 2:08
1600 4:40
3200: 9:59
5K: 16:30
10K: 35:59
Half marathon: 1:19:59
Marathon: 2:49
Increased the mileage to 75 mpw over the summer (previous winter peak was 55 mpw). Feeling very fit & efficient. A typical summer week will look like:
M- AM: 10 easy, PM: 4 easy
T- AM: 2 easy, 4 tempo, 3 easy
W- AM: 8 easy, PM: 4 easy
H- AM: 9 miles progression
F- AM: 8 easy, PM: 4 easy
Sa- 15 mile long run
Su: 4 miles very easy
Total: 75 miles
Today I did 16 miles at 7:00 pace. Felt very smooth. I will do a 5K road race tomorrow, but won't race all out. Next week we will start some harder 5K workouts!
I am going to mix it up cause Im the first female and going into sophomore year. I want to run sub 18:30 this year. Last year I ran 19 so I will fill in some stuff. Sorry for joining in at the 4th page but whatever.
Monday: 8X400 @ 1:17- 1:22
Tuesday : Long Run
Wednesday: A Long run with Surges
Thursday: 6 * 1K and 3:19-3:30 for each one.
Friday:: (today) Long run its thunderstorming.
PRS: 800 - 2:19
1200:3:49(weird race distances)
2000: 6:42
Everyone else is doing great I guess! and have fun running.
Sub16goal wrote:
This week I did
Monday 50 minute fartlek 5 min easy 5 hard. 6.5 miles total
Tuesday 4 am, 5 practice (3:30pm) and ultimate Frisbee
Wednesday 1 warm up 2mile cool down 6x800m repeats. We do them on a grass loop that has 3 medium hills. First speed work of the season besides strides! 2:45 , 2:37, 2:35, 2:40, 2:44, 2:39
Thursday 5 at practice 6 at night
Friday coach will surprise us but I'm guessing 10x400m hills or a tempo 6 miler with strides.
Saturday 12 miles.
Total 51~ miles
Looks like you had a productive week! You're lucky you get to start speed workouts like 800s, we don't even really touch those for another 2 weeks! Anyways, you're looking good, keep it up!
800archie wrote:
I'm another late comer, but I've read up to date on this thread and it seems like I also have a goal similar, sub 17 5k.
So prs:
10k-40:50
5k-19:19
1500-4:32(ran on three hours sleep after being drunk the night before so room for improvement there)
800-2:08
And m training is uneven ranging from 15-35 mpw a good week would look like this:
M-4x400
T-3-4miles
W-track sesh (3.6k volume)
T-3-4miles
F-rest/ strides
S-race of 800/1500 in track season(which it still is in the uk)
S-7.5 miles
My training I know is what lets me down so any help would be great I did a 2 mile tempo last night in 12:12
Hey! You look like you have some real speed and endurance is just a bit of a problem. I would really work on building a base before your next racing season just to make sure you get the aerobic fitness you need to transfer that speed to your 5k! Good luck!
mrtalent wrote:
Here's another high schooler that has a sub-17 5K goal.
PR's:
800: 2:13
1600: 4:49
3200: 10:13
5K: 16:46
10K: I don't know
Half marathon: 1:21:59
Goals:
800: 2:08
1600 4:40
3200: 9:59
5K: 16:30
10K: 35:59
Half marathon: 1:19:59
Marathon: 2:49
Increased the mileage to 75 mpw over the summer (previous winter peak was 55 mpw). Feeling very fit & efficient. A typical summer week will look like:
M- AM: 10 easy, PM: 4 easy
T- AM: 2 easy, 4 tempo, 3 easy
W- AM: 8 easy, PM: 4 easy
H- AM: 9 miles progression
F- AM: 8 easy, PM: 4 easy
Sa- 15 mile long run
Su: 4 miles very easy
Total: 75 miles
Today I did 16 miles at 7:00 pace. Felt very smooth. I will do a 5K road race tomorrow, but won't race all out. Next week we will start some harder 5K workouts!
Nice! 75/week looks like it'll be doing you good, especially for that marathon goal! Good luck and keep us updated!
hsxcgirl wrote:
I am going to mix it up cause Im the first female and going into sophomore year. I want to run sub 18:30 this year. Last year I ran 19 so I will fill in some stuff. Sorry for joining in at the 4th page but whatever.
Monday: 8X400 @ 1:17- 1:22
Tuesday : Long Run
Wednesday: A Long run with Surges
Thursday: 6 * 1K and 3:19-3:30 for each one.
Friday:: (today) Long run its thunderstorming.
PRS: 800 - 2:19
1200:3:49(weird race distances)
2000: 6:42
Everyone else is doing great I guess! and have fun running.
Geez, you must really know what you're doing! Good luck this season!
Hey everybody, sorry the yet again late update on my runs! Yesterday was a 10 mile run with a 6 - 800m hill at the middle and we did two repeats up it and then turned around and ran back to the school. I was pretty tired from the day before as I had played ultimate Frisbee and later went swimming with the team and so I only averaged about 8:35 for the whole run, but I don't think that's too bad. Today we biked for 1 hr inside because of the air quality and it was an easy day. Tomorrow I have one of my longest runs of the summer planned at about 13 ish miles, so hopefully that'll end well! Thanks for helping keep this thread active everyone!
Sorry, really new to the running world,
How would you advise building a good solid base and how many miles per week would you reccomend I have one more 800 where I should get 2:05 so need to stay relatively quick for the next week and a half but after that any ideas on what I should be doing over the winter and through XC? Cheers for any response!