Wanted to make a training log to get some advice and input while I train.
Bio: Senior in high school, I've been doubling since I was a soph and junior year of track I got sick and ran a 5:05 which remains my PR because covid canceled the outdoor season. My coach thinks I could've done 2:06-2:08 based on workouts. But my PR's are 2:18 and 5:05 and I'm excited to improve them.
I'll be working up mileage the first two weeks then start to hit peak mileage, thinking about racing a few teammates in a time trial in December, so this Is my training log for that, then we'll go from there.
I'll be starting next week and continue to update weekly.
Sub 4:45 training log
High School Running
Training
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As a HS teacher and former HS T&F coach, I just want to say how much so many of us feel for you guys losing your seasons.
Keep us updated, and good luck. Breaking 5 for a lot of HS boys is more a mental thing than anything else. Once you do it, you will probably drop much lower. -
Hope for your success...distance is not the path to speed, and getting to 2:06-2:08 seems paramount.
Those with speed can use some mileage to extend their speed to a higher distance than what they otherwise might run.
At 2:08, you can be expected to run 8-10 seconds slower for the 1st 800m of a 1600m, and therefore around 4:40-4:42.
At 2:06, 4:35 sounds about right, maybe faster. -
Thanks a lot, I appreciate it.
It's funny because when I was finally getting healthy again and ran that mile last winter I kept seeing the clock before I passed the line and was on sub 5 pace most the time, so I got distracted and excited that I was finally going to go under 5...until I hit the last 200 and needed a sub 30 to get under 5.
These are about the 200 splits for it and It was on a flat track too, so I could've gone faster outdoors or on a banked track.
34.2 37.4 40 38.8 40.6 39 40.7 35
Also my 800 was split 71-67, I really went out too slow there, once again on a flat track. -
ERAB wrote:
Hope for your success...distance is not the path to speed, and getting to 2:06-2:08 seems paramount.
Those with speed can use some mileage to extend their speed to a higher distance than what they otherwise might run.
At 2:08, you can be expected to run 8-10 seconds slower for the 1st 800m of a 1600m, and therefore around 4:40-4:42.
At 2:06, 4:35 sounds about right, maybe faster.
Yes I sure know this too, I really want to lower my PR to low 2's/sub 2
Until I got sick there were about 4 top guys in our program, one ran 1:59 indoors the other 2:03 (on a much slower track) and another ran 2:09
I was in between the 2:03 guy and always ahead of the 2:09 guy in workouts so my coach and I knew I was fit.
I'm going to be doing 150s, 200s, and hills along with pure speed work to improve it too
Thanks for the advice! -
11/22 S - PM 3.12 at 7:59 pace, 24:55
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11/23 - 11/30 16 miles
11/23 M - PM 1.11 WU, 4.3, 30:17, rolled ankle in woods :/
11/ 24 T - .32, ankle still weak so I just stopped
11/ 25 W - Off
11/ 26 T - 2.05, 17:09 felt tired and dressed too warm, okay run
11/ 27 F - 2.04 14:35 felt pretty damn good
11/ 28 S - AM 1.06 8:35, PM 5.16
11/ 29 S - Off
First week of running was off to an okay start, I rolled my ankle and I had already sprained it a few weeks prior so I was pretty careful with it.
Getting back into the full swing of things this week. -
I will look forward to following this training log, it seems that you are a very mature runner, backing off when the injury began (or would have began). I applaud you for that, it takes restraint to do so.
What sort of mileage do you plan on running for peak? I found that 35-45 miles worked for me, if you need somewhere to start. I would also advise to add in a long run, perhaps you have already thought of this and planned it, but just some advice.
To make this log easier to understand, it would also be helpful (if you have the time) to add in average pace, this way we can easily see improvement throughout the weeks.
Also when is your time trial specifically? It may be dangerous to race while building up weekly mileage still.
You seem to be off to a great start! Good luck! -
cramister wrote:
11/22 S - PM 3.12 at 7:59 pace, 24:55
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11/23 - 11/30 16 miles
11/23 M - PM 1.11 WU, 4.3, 30:17, rolled ankle in woods :/
11/ 24 T - .32, ankle still weak so I just stopped
11/ 25 W - Off
11/ 26 T - 2.05, 17:09 felt tired and dressed too warm, okay run
11/ 27 F - 2.04 14:35 felt pretty damn good
11/ 28 S - AM 1.06 8:35, PM 5.16
11/ 29 S - Off
First week of running was off to an okay start, I rolled my ankle and I had already sprained it a few weeks prior so I was pretty careful with it.
Getting back into the full swing of things this week.
Bad luck with the ankle, except you mention previously injuring it.
Maybe do water running. I believe there a gyms with pools, if you school doesn't have one. Great conditioning, and I swear by it, as do other runners that I know, especially when injured. Won't lose your race speed and get excellent ligament and tendon strength.
Obviously, you have strong ligaments and tendons (except for the injuries) to run 16 miles. Personally, I never ran so far in a workout in my life. -
Yes I agree pool running can be very beneficial and I got some treatment on the ankle and they said I have to strengthen and keep it on even terrain but I’ll be okay
But that 16 mile run was actually my weekly mileage of 16 on top I guess I didn’t make that clear haha, my longest ever was 16 too actually, but I went out for a 12 miler in 90 min got lost and ran 16 -
Yea I’ve had a bit of experience with having to listen to my body it’s something I’ve gotten quite good at
Personally I’ve gone up to 70 a week before for an extended period and can recover pretty well my goal is just to be consistent this time -
And the time trial will be after I build up and I won’t really taper or anything it’ll just be a workout sort of time trial
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11/31 - 12/6 50 miles
11/30 M - AM 3.02 24:49, PM 4.53 35:14
12/ 01 T - AM 2.04 17:31, PM 5.29 39:50 sore shin
12/ 02 W - AM 3.02 25:32 sore shin
12/ 03 T - PM 5.15 42:13, plantar soreness
12/ 04 F - AM 3.02 25:26, PM 5.29 41:15
12/ 05 S - AM 3.02 25:00
12/ 06 S - PM 10.53 1:28:00, 786 ft elevation gain
Kind of a rocky week, I started to build up some more but got sore and felt a little banged up. I replaced my old shoes with 700+ miles and they helped my legs and feet feel better. The long-run was a brutal one, very windy with a lot of hills, at one point I had a steep mile uphill with the wind blasting me the whole way. Happy I finished this week strong though and I'm hoping to hit 70 the upcoming week. -
cramister wrote:
11/31 - 12/6 50 miles
11/30 M - AM 3.02 24:49, PM 4.53 35:14
12/ 01 T - AM 2.04 17:31, PM 5.29 39:50 sore shin
12/ 02 W - AM 3.02 25:32 sore shin
12/ 03 T - PM 5.15 42:13, plantar soreness
12/ 04 F - AM 3.02 25:26, PM 5.29 41:15
12/ 05 S - AM 3.02 25:00
12/ 06 S - PM 10.53 1:28:00, 786 ft elevation gain
Kind of a rocky week, I started to build up some more but got sore and felt a little banged up. I replaced my old shoes with 700+ miles and they helped my legs and feet feel better. The long-run was a brutal one, very windy with a lot of hills, at one point I had a steep mile uphill with the wind blasting me the whole way. Happy I finished this week strong though and I'm hoping to hit 70 the upcoming week.
I would not jump from 50 to 70. Follow the 10% rule. That would be increasing your mileage by almost 50% in one week which is begging for injury. -
I've made the jump quite a few times, and to quote Malmo
malmo wrote:
I'd be willing to bet I have a lot more experience jumping up mileage than you do? Just a hunch. I'd also be willing to be that I know of hundreds more who have done the same thing with no problems. Ten percent rules were invented by people who have never run before. You'll be fine. I'll guarantee it.
You just keep your "deep thoughts" about that training information. For the rest, action is what matters.
If I feel beat up I'll take a down day or drop a double, maybe a day off If I need it. Maybe I only run 60 that week. I'll go by feel for it. -
11/07 - 11/13 60 miles
11/07 M - AM 3.02/26:12, PM 5.41/42:44 and 4x20 strides
11/08 T - AM 3.5/30:03, 6.35/48:39, 3x10 sec hills, lift, and core
11/09 W - AM 3.35/30:07 PM 8.1/1:04:12
11/10 T - AM 3.39/29:56 PM 2.46/19:35 wu, 4x30 sec hills avg 155 meters, ran to track and did 4x200 (37-36-35-33) 1 home
11/11 F - AM 3.5/30:20 PM 7.02/54:15, 4x15 sec strides, core
11/12 S - Off
11/13 S - PM 11/1:24:06
A little tired this week but it always passes when I just keep going. I decided to take Saturday off just to give my body some rest. Morning runs I was always tired and they kept getting slower but afternoon runs always felt pretty good and I could usually get down to a good pace. Tuesday I tried to see if my legs felt good enough for a tempo but after a 6:43 second mile I could only get a 6:59 avg going by mile 4 and just reigned it in and went home easy.
Thursday's session was fun because I ran into a teammate and hopped in on his hill workout which replaced my 300s and did 200s after that. Sunday was also really good as I brought the long run from 8:21 pace to 7:39, ran into a guy from another school and we just started cutting down over the hills. It was a pretty good week and I'm thinking about time trialing an 800 next week but not too sure. -
Good week.
Maybe an 800m TT is just the thing to know where you are. Helps focus training afterward.
Unless you have an temp illness from weather, or something similar. the tiredness likely comes from lack of pace in the runs. However, you said it was only in the mornings, and that you were fine in the afternoons, so that should work out soon.
We never ran slower than 7:30 a mile in HS, and usually well under 6:30 pace.
By college, 6:30 was slow and under 6 was the norm.
At some point in the next couple of weeks, if your training continues to go well, you might start pushing the pace on all your runs. Soreness will ensue for the following two-three weeks, but then your body can handle it. Just a thought. -
76chine wrote:
Good week.
Maybe an 800m TT is just the thing to know where you are. Helps focus training afterward.
Unless you have an temp illness from weather, or something similar. the tiredness likely comes from lack of pace in the runs. However, you said it was only in the mornings, and that you were fine in the afternoons, so that should work out soon.
We never ran slower than 7:30 a mile in HS, and usually well under 6:30 pace.
By college, 6:30 was slow and under 6 was the norm.
At some point in the next couple of weeks, if your training continues to go well, you might start pushing the pace on all your runs. Soreness will ensue for the following two-three weeks, but then your body can handle it. Just a thought.
Yeah that’s pretty much my plan to get fit and push the pace down. I live in a hilly area but I think that helps me a lot too. Last xc season I’d been able to get down to 6:39 for a 4 mile easy run, so as I get fitter I should be able to get down to that again
Thanks a lot for the advice again -
11/14 - 11/20 61.5 miles
11/14 M - AM 3.11/26:19, PM 6.3/50:35 with 10 min steady in the middle at 6:30 pace. 4x15 second striders.
11/15 T - AM 3.4/29:53 PM 3.01/23:42, 2x1600 (6:13-6:26) 3:16 halfway on last rep, cut short. 1 cd
11/16 W - AM 3.59/30:11 PM 6.5/49:21, 4x15 sec strides, core
11/17 T - PM 4.01/33:17, shoveled, 2.04/16:41
11/18 F - PM 3.16 :/
11/19 S - PM 2.46 WU, 1x steep hill, changed hill, 7xhill circut/4.5. Run steady up long hill, jog down for recovery, sprint 10 sec up short hill (1:36-NT-1:40-1:37-1:36-1:28-1:25), 2.91/24:38 CD.
11/20 S - PM 12.14/1:38:54
Okay week, started strong mileage-wise. Looking back I was overcooked on Tuesday after a very solid long run and a little bit of steady running so I ran meh on that workout but It was my first one back what can you do. My easy runs have felt the same but have gotten faster so that's promising.
Snowstorm limited how much I could run Thursday and Friday but I can't really help that. Saturday's workout was also very fun but made me a little sore for the Sunday long run. All in all decent week, I'll take a down week next week then get back up. -
Also forgot to add but Saturday's hill was about 441 meters long.
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cramister wrote:
Also forgot to add but Saturday's hill was about 441 meters long.
Looks decent. Hill runs show up when next running intervals on flatter surfaces, and of course in faster runs during the week. 10 min at 6:30 pace during a longer run is promising.
Don't know the weather where you are, etc., but runs so slow almost induce mild atrophy because you are clearly fit enough to run better. Unless there is something else going on with your situation, I don't think your slow paces (8 min miles) are because of physical fitness, but because you are not emotionally or mentally determined to run at the next level.
There is no magic pathway to faster times. No combination of slow running and intervals that will do the trick. Running hills or intervals increases your ability to run faster distance runs, and faster distance runs increase your ability to run faster intervals.
It is different when one is not in shape and slow distance is better than what they were doing.
However, a 45-min brisk walk is superior to building a track athlete than 8 min miles (or slower). Gunder Hagg did a year of training that included a lot of brisk walks, before his fitness was such that he ran of the time. And this was during a time when everyone worked very hard in the fields or other such work, so that even teenagers where very strong absent any formal exercise.
For each week, I wonder if only one long run at 8 min pace, and one shorter run at 8 min pace, with the rest of the runs at 7:30 pace or faster, is a path that will really bring results. If you can't run the mileage at 7:30, then run less at 7;30 or faster. Mileage is a siren for those who lack leg speed, and somehow became en vogue because PED athletes could handle ridiculous workouts.
It is better to run 2 miles at 5:30 pace than 5 at 8 min pace.
Train to be a fast track athlete, and the distance running ability won't go away. I've not been able to hardly run at all the last few months, but I realized there is a narrow strip of grass or similar for most of the path around here, so the other day I ran on that path for about 3 miles and my persistent back pain of over 1 year was gone. A couple of days later, I easily ran 7 miles and no pain. Can't go fast because of the narrow path and awkward footing, but I can find athletic fields and run on the grass there. It was the hard surfaces causing me so many problems. If I wanted to run 8-10 miles easy tomorrow on grass or trails, no problem. The distance runs are there for me. However, I will probably seek out a field where I can run 100m repeats.
