HS training log

coleiolio wrote:

Be careful doing that much quality in six days. That can sneak up on you.

I agree, I switched from 7 days a week to 6 days a week, and only do a max of 3 workouts

If you don't mind me asking what league canceled sports? I'm a varsity runner from the catholic conference and I will get 4-6 dual meets this season.

ISL

The 30 second pickups I don’t necessarily consider quality or very difficult. Is it really much different than doing 15 second strides at mile pace after a run? Plus there was at least 2:30 to 3 min easy running in between. Plus the hill workout is low volume and a lot of rest. I think all in all that’s 3 days of quality all different systems to some extent which seems reasonable to me.

thanks. I agree that I could probably take some easy days slower. I will try and focus more on that especially as the workouts become more intense. And yes I hope to run at least sub 16 this season but we will see. I have been really careful with the hamstring and it is better now but I am going to continue some exercises and monitor it closely.

9/21-9/27

M: AM: 10 min shakeout

PM: 2up+6ST, 5x1k/80-90" walking (3:12.2, 3:09.7, 3:11.2, 3:10.3, 3:13.0), 2' jog,

2x400/75" jog (1:10.7, 1:11.9), 2down

T: AM: 4E (7:40)

PM: 3E (7:53) + 8x15s ST @ 5k-800

W: AM: 10 min shakeout

PM: 2up+6ST, 2 mile LT (5:38, 5:55), 6x200/90" (33.4, 32.5, 33.2, 34.2, 30.8, 29.6) (in

spikes), 2down (barefoot)

T: premeet: 3E (7:20) + 6 ST

F: AM: 10 min shakeout

PM: 2up+ST, Codfish Bowl 5k at FP 17:15, 3down

S: 14 LR 96min (6:53)

S: 6E (8:53)

60 miles

Another pretty good week. I was happy with monday's workout. I felt horrible on Wednesday. It was supposed to be a 15 min LT and then 6x200 but I stopped after two miles cause I could not come close to the right pace. I definitely was not recovered after Monday yet and I probably would not have tried to squeeze that workout in. It was also super hot. The race was ok. I went out in 5:15 feeling good because the first mile is completely flat. My second mile was fine but I really faded in the third mile in the woods. It was tough being all alone and I definitely could have pushed harder cause I never really felt like I was going all out in the race and had a lot left at the end. The long run felt good. I took Sunday super easy to recover before another workout.

Try some negative split workouts. Nothing too fancy, just like some 800s picking it up after each one. This worked for me whenever I was fading out in races.

M: 2up+ST, 20' progressive LT (5:39. 5:35. 5:34, .57 at 5:32), 8' jog to track, 6x200/200jog (34, 35, 34, 33, 32, 32), 2down barefoot (10.6)

T: 8.2 E (7:34) + 6 ST

W: 2up+4ST, 12x400/60-70" on grass, (76, 74, 73, 73, 75, 73, 73, 68, 75, 69, 71, 64), 3down barefoot

Th: OFF (injured)

F: 21 mi bike (75'/17.1 mph)

S: OFF (injury)

S: 20 mi bike (71'/17.1 mph)

28 miles (41 bike)

Monday was a really good workout and it was pretty humid. I felt really good at LT pace and the 200s felt smooth. Tuesday I just did an easy run. I was planning on doing a 6/3 double but I had a test and was up late studying so I wanted to get enough sleep and I couldn't run after my first class cause I was in school this week. But Wednesday when I woke up the tendon in my right hamstring on the inside all the way down next to my knee was sore. It did not hurt to run so I did the workout and forgot all about it during that and the cool down. But when I got out of my car it hurt pretty badly. It got way worse over night and I could hardly walk without pain the next day. So I took Thursday completely off and iced a lot and used ultrasound. I biked Friday but I could feel it a bit at the end so I took Saturday off. I then biked again Sunday. This is really frustrating because I had hamstring tendonitis that made me take three separate weeks off in the spring and ruined my training. I have a two mile in two weeks so I want to be fully healed for that. I saw a PT but that was mostly to identify long term imbalance issues so I get exercises to correct those (pelvis rotated to the right, tight right hip flexor are, weaker glutes and hips on right side than left, tighter right hamstring than left). I am going to do some light hamstring stuff like the exercise recommended in Anatomy for Runners for hamstring tendon strength once I am good to run again. Any other suggestions would be greatly appreciated. I am going to really be cautious because I can't afford for the tendonitis to come back this time and force me to take another week off.

that was Sep 28-Oct 4

also 400 was not really measured by coaches cause the normal markers aren't on the field rn so those splits could be off by a good bit but it was probably accurate enough to know 76-64 range but individual splits may be off. Also I wore spikes for the last 4 but they were my old xc spikes and they were heavier than my flats so idk if it even helped.

Oct 5-11

M: 36.3 mi bike LR replacement (17.2mph/2:07/1,473ft)

T: 5 bike/4E on grass (7:31)/3 bike

W: OFF (extra day for the injury even though it felt fine Tue)

Th: 5 bike/7E on grass (7:21) + 6 ST/3 bike

F: 5 bike/9E on grass (7:18) + 6 ST/1.5 bike

S: AM: 2E + 4ST

PM: 10x2/1:30 bike fartlek very windy (23 mi)

S: 7E + 2x200, 2x100 ST

31 miles run, 84 miles ride

Still dealing with the hamstring tendonitis. I tried to be extra cautious coming back. Monday ride was good, went a decent pace (for me) on the bike for the longest ride I have ever done. I was on a hybrid in my running shoes and my right foot was cramping up towards the end so I need to get some biking shoes. Tuesday was my first run after taking 5 days off. It felt fine but I did not do strides or drills to be safe. I was still worried about the injury because last spring tendonitis in my other leg ruined my season. So I took Wed completely off to give it another day of rest. Thursday I was supposed to only go 6 but I really should have just gone 4 to be safe. Instead I was dumb and went 7 but I did some strides and the injury felt fine although my high hamstrings were kind of sore from not running in so long. Friday I went 9 too fast I should have eased into it more but I was still feeling good and hoping to work out Saturday. But when I did strides my injured area or a similar are was hurting a bit. Saturday I did a shakeout and strides but my leg was still iffy on the strides so to be safe I did a bike workout in the afternoon which was insanely windy but a decent effort. Sunday I did 7 easy and some longer strides to see if my leg was up for a workout on Monday. The strides felt pretty good but I was still a little iffy at the end of the reps but at the time managed to convince myself otherwise. I am writing this after doing a workout Monday which basically reinjured the tendon to just as bad as the original injury and may require a few weeks off :(. It is really frustrating but hopefully I can be smarter here and get some cross training in next week. Talking to a PT and trainer still. Probably related to some imbalances I am working to correct and mostly to growing since I have grown about 3 inches in the last 6-8 months.

Oct 12-18

M: AM: 10' shakeout

PM: 2up+ST, 6x800/2' (2:30.2, 2:28.4, 2:25.8, 2:27, 2:24, 2:23), 1down

T: OFF

W: OFF

T: OFF

F: 45' spin bike (157 bpm)

S: 20 mi hilly ride (15.8 mph)

S: 40 mi long ride (16.5 mph)

Already talked about the injury last week. Workout felt really good aside from my leg. Shame to get hurt just when I was starting to get fit. Enjoying some time on the bike now. Tough not running but still really nice to get out there and try to stay somewhat fit. Probably going to do some pool running too. Saw my PT Sunday, tendon is quite inflamed. He said I should be able to run a bit next week as long as I keep it easy. Frustrating but can only focus on the present/future at this point.

Oct 19-25

M: AM: 20 mi easy hilly ride (15.7mph/1,178ft)

PM: 10up, 6x(60hard-20easy-45H-10E-30H-5E-7H holding breath-60 hands out of water sprint)/2’

rest, 2 down

T: AM: 10 mi easy bike

PM: 3 mi run (7:53) + 40' easy aqua jog

W: AM: 40’ total: 10 ez, 10xlength on/off, 5 ez

PM: 23 mi bike: 25' wu, 6-5-4-4-2-1 min/.5x rec, 30' cd (83' total); 4 mi easy run (7:10)

T: AM: 17 mi easy hilly ride (15.7 mph/837ft)

PM: 42' aqua jog: 10' easy, 15' easy-mod, 10x30"/30", 5' easy; 5 mi easy run (7:17)

F: PM: 5up, 12x45”/15”, 20’ tempo, 10x20”/20,”; 7 mi easy treadmill run (7:37)

S: 9 mi/1hr run (6:38)

S: 1 hour spin bike (~16 mi)

28 miles run, 114 miles ride, 3:20 Pool running (5 times)

Maybe the most hours of training I have ever done in a week. Workouts in pool and on the bike were pretty tough which was good. Runs felt pretty good. Saturday's run was surprisingly a little quicker than the typical easy run. I felt good throughout and my leg felt normal. But after the tendon felt a little sore so I took Sunday off from running and just did an easy hour on the spin bike.