HS training log

Jul 27-Aug 2

M: AM: 8E (62') + 8x15s ST PM: 12 mi bike

T: 2up, 20' tempo (5:52), 10' jog to hill, 8x30" hills/ jog r. (60-75"), 2 down + lift

W: 30 mi / 1h57 bike + short swim

Th: 8E (60') + 4x20" @ 5:00/6-7.5% grade (treadmill)

F: 12mi LR @ 6:15 (75') + 6x15s ST

S: 8E + 6x15s ST

Su: 1.5up, 5x8" hill sprint/3', 5' jog, 4x8" hill sprint/3'

Looks pretty good. Maybe work on going by time for the LR, and try to hit 90”, that will get you pretty strong. Do you have a XC season?

thanks. I have learned a lot/been inspired by your training log. This is a week from july. I'm going to post the past 6 or so weeks to give some context and just so I can go back over all the workouts I've done this summer. I am currently doing 90 min. long runs and 2 workouts per week as you will see.

And unfortunately no xc. I'm in ma and my league cancelled all fall sports so probably just some 5k time trials.

Bro what. I also started xc in middle school, didn’t do track because I played lacrosse up until this year, then went out for track only to have it cancelled. And the best part, my 2 mile is 10:22. My advice to you, quit lacrosse. Also if your anything like me, our best event is def 800. It’s easy to think you only have average speed among lacrosse players, but among distance runners, speed is exceptionally rare. I thought I was average middle of the pack xc runner and it turns out I’m actually quite good, I was just in the wrong event. Have you tried racing shorter distances?

Are you from Vermont?

Nevermind just saw MA. Cool stuff, your training looks good. Keep it up. My only advice is to take that long run cautiously most weeks. 6:15 pace is really fast.

I'm from MA but I ski in VT and was there the whole summer. Are you from VT?

Aug 3-9:

M: 2up, 4 tempo, 2down + lift

T: 10E (7:15) + 6 ST

W: 3up, 9x50m w/ 2:30rep/5'set, multi throws, 3down

T: 2up, 8x2' hill, 4x30" hill w/ jog down rec. 3down, PM: lift

F: 4E (7:32) + 6 ST

S: 13.4 @ 6:32 (915 ft) PM: 7mi bike + lift

S: 6E (7:58) + 4 ST; PM: 11 bike

62 miles (17 bike)

Good week overall. Had two workouts and a good long run. The tempo was super hot and felt a lot harder than it should have. I was also lacking sleep going in. I was going to do some short hills after but decided to cut those. The hill workout was tough but I felt good. Also got 3 lifts in.

Aug 10-16 (down week)

M: 1up, 2x4x8" hill sprints, 1 down (3mi)

T: 2up, 3xmile w/ 70" jog: 5:34, 5:30, 5:34 + 6x200/200jog @ 34-32, 2down; PM: 11 bike + lift

W: 8E (7:34) + 8x15s ST

Th: 10LR @ 6:45

F: 5E (6:34)

S: 8E (7:15) + 8 ST PM: 7 bike + lift

Su: OFF

45 miles (18 bike)

Good down week. Nice to have a complete off day. Really happy with the 3xmile workout.

Aug 17-23

M: 3up+ST, 25' tempo @ 5:42, 8x30" hills @ mile effort, 2.5down (12.5mi) PM: 12 bike+lift

T: 10E (7:20) + 8x15s ST (11 mi); PM: 18 bike

W: 2up, 5x50m/2:30, 5', 4x60m/3', 2 down (barefoot) (5 mi); PM: 6 bike + lift

T: 3.5up+ST, 1-2-3-4-3-2-1 min. w/ 1' after 1s, half rep after the rest (4:53/7:47, 5:08/6:56, 5:23/7:28, 5:29/7:44, 5:20/8:08, 5:17/8:00, 4:56), 3down (11mi); PM: 7bike+lift

F: AM: 4E (8:14) + 6x15s ST; PM: 3E (7:43)

S: 13.1LR @ 6:20 (886 ft) + 6 ST

S: 2 mi/900ft hike

61.54 miles (6 days); 53 bike

Really good week. Monday was my best workout yet this summer. The fartlek was decent as well and the long run was really good. Also had good Speed dev. wkout and MLR.

Aug 24-30

M: 2up,2x5x8"/3'/5' hill sprints, multi throws, lift; PM: 5E (7:34)

T: 2up+ST, 8x2' hills + 4x30" hills/jog down, 2.5 down (11 mi); PM: 7 bike + lift

W: 11E (7:25) + 6x15s ST

T: 2up, 5x1200 @ thresh/1' walk/jog: 4:10.0, 4:12.7, 4:07.1, 4:07.0, 4:04.2, 6x200/200jog: 31.7, 33.5, 33.2, 33.3, 34.2, 33.3, 3down (barefoot) (11mi)

F: 8 MTB, 7.5mod (6:57 super hilly)

S: 3.1E (8:24) + 6 ST

S: 14LR/90' @ 6:27 (958ft) + 6x15s ST

68 miles (15mi bike)

Really solid week. Highest mileage week ever. Workouts were both good. Tendon in hamstring kind of hurt thu so I skipped my third lift. LR was my longest run ever as well.

Really good training! I like that you make sure to emphasize strides & hills among the distance training. What do you usually do for your lifts? Heavy weights/low reps or bodyweight stuff?

Good question. I would like to do heavier weights and lower reps but I currently cannot really use my school weight room where I normally lift. I normally do some activation/warmup stuff then some plyos/explosive movements (box jump, depth landing, lateral hop, med ball slams/throws etc.) then the main movement which is usually squat deadlift or clean depending on the day. This is where I have to use only two 30lb dumbbells rather than the heavier weight that I would normally use. I then do some other stuff like lunges or SLDLs or hamstring curls, shoulder presses, rows, kb swings, etc.

I have quit lacrosse and was going to run track this spring. I do not think I have great speed unfortunately. In lacrosse I played attack and had good quickness and change of direction but not the best flat out speed. I'm also really small so I think as I grow and develop more my speed will improve. I've never raced anything short partly cause I had injury issues in the spring and didn't get much speed work in but I hope to run well in the 800/mile as well as 3k this spring. What is your 800?

Aug 31-Sep 6

M: 8E (7:38) + 6 ST

T: 2up+6 ST, 5 Tempo (5:42/28:36), 6x30" hills, 3down barefoot (12.5)

W: 10E (7:20) + 8x15s ST

T: 2up+5 ST, 16x200/200 jog @ 40-34 last one 31, 2x150 (22, 21), 2.5 cd (.5 barefoot) (9)

F: 4E (7:42)

S: 3E (7:27) + 6 ST

S: 1:18:21 1/2 marathon LR (5:59)

63 miles

First week of school so I was pretty tired and sleep deprived all week trying to get into a rhythm with school. Hamstring was bugging me all week but felt fine if I wasn't going super fast. Happy with how the 1/2 marathon long run went. Not really a TT just wanted to do a long hard effort and get an idea of what kind of aerobic shape I'm in. Tempo was good as well. The 200 workout might not have been the smartest for my hamstring but it's over now. Did not lift at all because of my hamstring. Also didn't have time to really cross train at all. I need to get more sleep for the next few school weeks.

Sep 7-13 (down week)

M: Mtn Bike

T: 6E (7:31) + 4 ST

W: 8E (7:23)

T: 7E (7:31)

F: Bike Fartlek (1-2-3-4-3-2-1/equal) (25 miles total) then 4E + ST (7:43)

S: 11 LR (7:01/78 min)

S: 3E + ST (7:28)

40 miles (32 miles bike)

Hamstring was hurting when I tried to go fast. I also wanted to take a big down week to really recover before the season so I ended up only doing a workout on the bike and easy mileage. Hoping hamstring is better soon. It doesn't hurt when I go easy only during strides and stuff. Super high up. Have been icing and ultrasounding all week.

Sep 14-20

M: 1.5up+ST, Whistle Fartlek (4.90 at 5:54, ons ~ 5:20, 2 1 min reps at 4:40 to finish), 3 down (10mi)

T: 9E (7:21/66 min)

W: AM: 12 min shakeout, PM: 1.5up+ST, 3x200-200-350 hills w/ run down, set rest = 6 min walking, 3down (~10mi)

T: 11 MLR w/ 10x30" pickups @ 5k-3k (6:52) + 5 super ez bike

F: 7E (7:29) + 6 ST

S: 13.2 LR w/ 3E, 2x3mi tempo/mile float, 3E (tempo miles = 5:43 avg, float = 6:50)

S: 16.7/1hr bike

61 miles (22 bike)

Hamstring felt way better this week. Now it is just one spot that I am trying to get fixed rather than the whole thing. Did not hurt at all although sometimes feels tight and hurts to press that spot. Workouts were pretty good. Really happy with the LR/tempo. Had two practices at school this week. Did not sleep enough.

xcvt wrote:

Hamstring felt way better this week. Now it is just one spot that I am trying to get fixed rather than the whole thing. Did not hurt at all although sometimes feels tight and hurts to press that spot. Workouts were pretty good. Really happy with the LR/tempo. Had two practices at school this week. Did not sleep enough.

make sure you watch that sleep, and don't downplay the hamstring issues. training is looking good, you're definitely in better than 16:44 shape looking at that half marathon effort sub 6. Your easy runs look a bit fast, I was only doing 7:15-7:30 for my easy pace when I ran 14:51. keep up the good work!