How long will it take to become mediocre: a training log

I think that is a tough one. And a lot depends on your coach and your relationship with them and a whole bunch of other factors. In a perfect world you could just tell them you would like to train easy and build miles and get ready for future seasons. In reality that almost never seems to go over well. I know with my high school coach, if I approached him with that thought he would have blown a gasket telling me how stupid that was. But we didn't see eye to eye on many things.

So if you can have a more serious chat with your coach and you think the outcome would be good, do it. If not, I see two options before you. One, train with the team but DO NOT kill it in the workouts. At all. Just think of your 800s or 1000s or whatever as really long strides. If you had the above week and were trying to take it easy I'd shoot for less than a 1000m on the first workout, mid 80s for the second (with a 90 being ok), and around mid 3's on the third workout. Cuz seriously, three interval days a week in November is a little nuts. But anyways, just run those days easy. Then add more easy mileage on the other days.

Two, just take indoor off. Tell coach you've got some other things going on this winter and you can't commit to the team but you'll be ready to come back in the spring. Then spend the whole winter running more miles and doing some hills and strides and the occasional tempo.

Generally I’m of the mind that you should listen to your coach. But I think you would definitely benefit from more easy running for the distances you plan to run. Ask your coach if you would be able to do easy doubles on your own (just adding 20 minutes of EASY jogging in the mornings 4-6 Days a week would add over ten miles to your weekly total)

OP:

Training is one aspect to getting better.

Quality sleep, Diet, and listening to your body when it's tired are the other 3 important factors.

Please ensure your sleeping patterns and diet are proper. If you truly want to improve yourself, training isn't the only thing you have to focus on.

Week of 11/18-11/24

Sun: 4 miles easy (7:50)

Mon: AM: 3 miles moderate on hilly route (7:30)

PM: 4.5 miles slow (8:15)

Tue: 1.5 mile warm/cool, 800m TT in (2:18) [splits of 64, 74]

Wed: 4 miles recovery (8:00)

Thu: 10 mile long run (7:45)

Fri: rest

Sat: 8 miles moderate (7:20)

Total: 35.5

Decent week with somewhat of a return to mileage. There was little intensity due to the only practices this week being on Monday and Tuesday and my coach decided not to hold practices over the rest of our thanksgiving break.

I'm pretty disappointed in my 800 TT time, but I have a lot of time to improve my speed before outdoor so I am not particularly worried on that account.

I will likely for the remainder of this offseason track schedule just take workouts at a lower intensity just to prevent injury and such. I may begin doing some hurdle technique next week as I will likely run steeplechase at the Pitt State (Ks) invite in April.

Thank you all for the input!

Week of 11/25-12/1

Sun: rest

Mon: 2 mile warm/cool + 4x150m, 10x400 w/1 min rest (Avg 77-78 didn't write down exact splits but was pretty consistently 77)

Tue: 4 miles easy (7:50)

Wed: 1.5 mile warm/cool, 4x1 mile tempo w/3 min rest in (5:47, 6:00, 5:51, 5:37)

Thu: 1.25 mile warm/cool+ 5 mile fartlek 3x(3on/off, 2on/off, 1on/off)

Fri: 6 miles easy (7:40)

Sat: 10 mile long run (7:20)

Total: 36.6 miles

This was a good week of running. The 400's didn't feel too bad and the fartlek was kept aerobic in intensity. The 4x1 mile tempo workout was interesting and I think I could have stayed within a faster range and still remained comfortable. My coach asked if I was injured which kinda concerns me, I don't feel injured but maybe I'm walking/running weirdly or something?

Nothing much really happening at this point in the season other than this really. Should I keep my 400's at the 77-78 range or continue to slow it down a bit?

I have been doing a bit of hurdle form practice to prepare for steeple and I am quite excited about that race in particular this season.

I'm considering not doing a long run saturday, but rather race a local trail half instead, is sub-1:30 a reasonable goal on a course with significant elevation change throughout?

winnr1 wrote:

I'm considering not doing a long run saturday, but rather race a local trail half instead, is sub-1:30 a reasonable goal on a course with significant elevation change throughout?

Possibly, but probably not. I'm of the opinion that trail races should really be done on effort rather than any kind of pace target. Footing, elevation, turns, etc., there are just so many variables. If I were in your shoes, I'd run comfortably strong for the first hour and then try to be in a position to run real hard in the end.

As far as times in general, a sub 1:30 half might be hard for you on a regular road course. Your workouts certainly indicate some quick leg speed, but your mileage is pretty low and your times tend to drop off quite a bit as the distance goes up.

That sounds awfully critical, and I don't mean it to. It is a lot like my running in high school. And I wouldn't mind if you went out and proved me wrong:) Have fun at the race.

winnr1 wrote:

I'm considering not doing a long run saturday, but rather race a local trail half instead, is sub-1:30 a reasonable goal on a course with significant elevation change throughout?

I think you have a great attitude and more ability than you realize, and you will have a lot of improvement ahead, but I agree with the other guy that a trail HM is long for you. If I were coaching you, I'd say, just stay with your program, don't take a risk with this HM. That could leave you sore and tired for a while and disrupt your progress. Train like you're going to really make some progress, like you are a serious runner on a mission- and stay disciplined and don't add stuff you aren't really prepared for.

On the other hand, you should have fun with your running and if you want to do the HM, who is to say that it isn't the right thing to do.

Just stay healthy whatever you do, and keep up the great work.

You say you are disappointed in your 800 TT, but wasn't that a PR? My policy is always celebrate, or at least enjoy a PR. What were your splits and did you have other runners around you?

You appear to be in sub-5:00 shape; stay calm and you will smash all your PRs this spring. As far as indoor, I echo that you should just chill on workouts ans maybe do a few races but do them as fun workouts. Maybe try to negative split everything.

Week of 12/2-12/8

Sun: rest

Mon: 1 mile warm/cool, 10x400 w/1 min rest (Avg 80)

Tue: 5.5 miles (7:45)

Wed: 1 mile warm/cool + 8x50m strides, 1 mile TT (5:06) Splits of (71, 77, 77, 81), then 1 mile tempo effort (6:30).

Thu: 7 miles easy (7:30)

Fri: 1.5 mile warm/cool, 4x1 mile w/3 min rest (5:51, 5:49, 5:50, 5:48)

Sat: 11 mile long run (7:40)

Total: 35.75 miles

First off, I have had to cancel the half tomorrow because I have an important event that morning which I had previously forgotten about. Oh well, maybe I'll try and race one over the summer.

I was mildly sick through Tuesday, so that had an impact on me in the harder effort on Monday.

The TT on Wednesday was very windy and was pretty much just me and another teammate 1v1-ing each other. I tried to start to make a move with 600m to go, but went too hard and completely crashed with 250 to go as a result but at least I b eat my current SB.

itdepends- We'll see how a half will turn out eventually ha-ha.

ancient- you're probably right, this is likely for the better anyway so I can maintain focus on track.

YMMV- In the 800 my splits were 64-74 and I didn't really have anyone around me as one person took it out for 59-75 and wasn't near me the whole time and everybody else ran in the 2:21-2:3x range. I'm less disappointed in my time than how I raced, as I feel I could have run faster on that occasion.

Thanks all for the responses!

Week of 12/9-12/15

Sun: rest

Mon: 1 mile warm/cool+3x150. 14x400 w/1 min rest (Avg. 78)

Tue: AM- 5.25 miles easy (7:50)

PM- 5.5 miles moderate (6:55)

Wed: 1.5 miles warm/cool, 4x1 mile w/3 min rest (5:40, 5:42, 5:44, 5:41)

Thu: AM- 5.5 miles easy (7:50)

PM- 3.5 miles moderate (7:00)

Fri: .5 mile warm, 5.25 mile fartlek 2x(5on/off, 3on/off, 1on/off) (Avg 6:53)

Sat: 9 miles easy (7:45)

Total: 45 miles

This was a good week with a substantial jump in mileage for me. The workouts were for the most part okay.

The 400's on Monday were difficult and a big jump from 10. I felt really good on the Tempo intervals and likely could have done 1-2 more at that pace. The fartlek was kept aerobic and the sprints were an interesting new addition to the day.

I will be running a Time Trial next Monday which marks one year of this thread which is pretty neat.

I broke 5 today finally!! Hand-timed 4:59.1 in a team TT with splits of 73, 78, 74, 74.

Exactly one year into this thread and I have finally achieved a goal I have had for years, this is the best I have felt about running in a long time.

winnr1 wrote:

I broke 5 today finally!! Hand-timed 4:59.1 in a team TT with splits of 73, 78, 74, 74.

Exactly one year into this thread and I have finally achieved a goal I have had for years, this is the best I have felt about running in a long time.

Congratulations, that's great!

Just stay healthy and keep taking the next small step and more PR's will come.

Nice work! I’ve really enjoyed following this thread and it’s really satisfying to hear you’ve hit your first big milestone. Savor it!

Week of 12/16-12/22

Sun: rest

Mon: .5 mile warm+8x50m strides, 1 mile TT in (4:59.1) w/15 min rest + 6x400 w/60-90 sec rest in (85, 90, 85, 83, 80, 80)

Tue: 3 miles warm/cool+4 mile aerobic fartlek (200on/off) avg 7:15

Wed: AM- 4 miles easy (7:45

PM- 2 mile warm/cool+ 4x1 mile w/3 min rest (5:41, 5:42, 5:38, 5:42)

Thu: 5 miles easy (8:00)+ 1 "nog mile" in (7:28)

Fri: AM- 5 miles slow (8:05)

PM- 4 miles moderate (6:45)

Sat: 10 miles long (7:30)

Total: 45 miles

Another good 45 mile week, I may stay at this mileage for a few more weeks before bumping up as my legs are tiring a bit.

I am very happy with my 1 mile TT this week and hope that my progression continues as it has been throughout the winter. The tempo intervals on Wednesday went well and I am very happy about the pace I am hitting on those.

The Nog mile was extremely tough and I definitely would not wish that on anybody. I went into it thinking I could get under 7 and was certainly not prepared for how difficult it is to run with an increasing amount of egg nog in my system.

So I've read this whole thread in one sitting and I've got a few questions and comments.

1. Why do you have workouts two (and sometimes three) days in a row?

2. What is your reasoning for running at a moderate intensity/doing progressions during the week? Are these planned or just randomly thrown in?

3. Your 800m TT shows that you are aerobically under developed. Your 400m TT showed you have decent speed at this point in time but to have a 10second positive split showing a lack of a aerobic capacity to buffer lactate.

4. My last comment is that you would be more successful running 2 workouts a week (Tuesday and Friday) with a moderate long run Sunday and the rest of your mileage at an easy pace. However, I understand that this could be difficult if this clashes with your coaches coaching philosophy.

UATC

Hello, and welcome to the thread I might add.

1. I honestly have no real clue as to why we do 2-3 workouts consecutively throughout the week. The best reasoning I can think of for us doing this is that we typically have one session which is aerobic with an interval and tempo workout on either side of it.

With limited understanding of human physiology I would assume that my coach believes that the placement of these workouts would help us better adapt to tiredness without working our muscles in the same way day after day. Not ideal (and likely not correct either) but I will just follow how the workouts are scheduled.

2. The moderate intensity runs and progressions just happen when I run by feel. Every run I will begin very slow and just move into a comfortable rhythm where I can just focus on running and enjoying it.

Our coach always prescribes that we run the second half of our runs faster than the first to prevent us from running "junk mileage."

3. I would agree with this statement. I also feel I could run significantly faster at this time If I ran a smarter race than I did. I have always struggled with pacing and race strategy and have been making an effort in my time trials to become a better racer.

4. This is an area that I have felt conflicted in for a long time. Especially in this winter training season I have been annoyed with my coaches focus on indoor and insisting that "cross country serves as base mileage for track." I want to approach my coach about this but fear that this could damage his view of me and maybe consider me lazy or just thinking that I know more than he, a certified coach, does. Any advise at all on how to approach this situation would be much appreciated.

Lastly thank you for your time spent on this thread and your comments!

Again I have a few comments:

Firstly I would ask your coach why your workout schedule is the way it is. The best coaches explain the why behind everything they do, it helps athletes buy in easier to their philosophy.

Also, I would stop the moderate intensity and progression runs. It's cool that you feel good but honestly with the way your workout schedule is set out and with how much Americans race in HS there is no need to create added stress by running harder than easy/recovery pace on non-workout days. Junk mileage is not a thing unless you're running like 9minute pace or some sh1t every run. Try only running recovery pace between workouts for a few weeks, I guarantee you'll have better workouts and races as a result.

Week of 12/23-12/29

Sun: rest

Mon: 8 mile tempo (6:35 avg)

Tue: 5.5 mile warm/cool + (800, 600, 400, 300, 200, 100) w/ rest of (3/2/1:30/1/1)

(2:28, 1:48, 71, 48, 30, 14-low)

Wed: 5 miles easy (8:15)

Thu: 3 miles slow (7:55)

Fri: AM- 5 miles easy (7:45)

PM- 5 miles moderate (7:15)

Sat: 12 miles long (7:25)

Total: 45 miles

Good week with the workouts at the beginning of the week and a pretty relaxed back half of the week. The interval workout on Christmas was pretty difficult but a fun change of workouts for this week.

UATC- I have asked my coach why we train the way we do and the answer was quite vague. I may ask again but I am not expecting much of an explanation.

I will likely slow it down for most of my runs now but will add a moderate run occasionally if I have a period of a lot of easy runs such as the end of this week.

Thanks again