Sub 4:45 training log

3/29 - 4/04  55.5 miles

3/29 M - 3.02/24:24 [@8:05]
PM .49, 5.8/47:23 [@8:10], windy

3/30 T - AM 3.02/24:12 [@8:01]
PM 6, 8x400 @ 75.2, 13mph winds (73-75-74-75-77-77-76-75)

3/31 W - AM 3.85/30:22 [@7:53]

4/01 T - AM 3.02/24:39 [@8:10]
PM .49, 6.75/49:42 [@7:22] steady portion at 1.58/9:00 [@5:48]

4/02 F - 3.02/24:22 [@8:04]
PM .49, 4.4/38:05 [@8:39]

4/03 S -
PM 10.16/1:17:33 [@7:38]

4/04 S - AM 4.34/35:21 [@8:09]

_______

Good week, built my mileage back up and returned to basics in terms of training. The 400s on Tuesday were pretty good, I did a wind calc and it says the 75.2 in 13mph wind is worth 70.8 or so.

Wednesday I walked for 12.5 miles after that run and I was trashed for Thursday so the 5:48 pace was surprising. Also I finally got a long run in Saturday, felt good to run long again.

All in all good week, Happy Easter!

Happy Easter to you too!

Solid 33 mile week for me.

Monday 3/29: 5 total, w/ 8x200 at mile pace and 200 recovery at a brisker pace (7:30). Totally bombed this workout, must have been tired from the previous workout on Saturday. Could barely get under 40 seconds for the 200s and was probably recovering closer to 8:30 pace. In hindsight, I was just super flat that day.
Tuesday 3/30: 5 easy at 7:51
Wednesday 3/31: 4 pre-meet (7:48) with a couple strides
Thursday 4/1: somewhat disappointing meet, 2:52.9 1k and 56.9 4x4 split
Friday 4/2: 6 easy at 7:30
Saturday 4/2: 7 moderate with strides. Kinda turned into a progression, went 7:30, 7:30, 7:22, 7:04, 6:48, 6:14, 6:10. Definitely went lactic for the last 3/4 mile which isn't ideal but I didn't bonk either.

For Thursday's race, we planned on chasing times in our dual meet with the other town so we stacked the 1000 and the mile and neither town put anyone fast in the 2 mile. Ironically, the weather was absolute crap, cold and rainy with hail at some points and a fair amount of wind too. I knew they had a guy who's 1k pr was about a second slower than mine but his 400 pr was a little faster so I wanted to try to run the kick out of him and push from 400 to go on the 4th 200 of the race. I didn't quite have it and he outkicked me on the last 100, which sucks but it's really hard to hold someone off who is slingshotting off the last turn. I think I could have beat him if the race was 900 meters but I wasn't able to really switch gears at the end which is frustrating. All in all, I was about a second off my pr (and the only difference from this race and that one was my slower kick) so I can't be too upset. This was the first meet this season that was back to normal with both boys and girls racing on the same day (we've been doing separate meets for covid reasons this spring). I finally had a decent recovery because there was 2 of every event so I felt a little more rested going into the 4x4 and was able to split 56.9.

It looks like I have 1 more dual meet where I'll try to break 5 in the mile next Wednesday, then an invitational next Saturday where I run the 1k, and then another invite the week after but I don't know what I'll run in that yet. 400 splits are improving- looks like the lifting I'm doing after meets is starting to pay off.

4/05 - 4/11 50 miles

4/05 M - AM 3.02/25:11 [@8:20]
PM .73, 4.06/28:02 [@6:54]

4/06 T - AM 3.07/27:35 [@8:59], sheesh
PM .86, 3.42/24:59 [@7:18], 10x trail hill, perpetual motion, 1.02 cd.

4/07 W - AM 3.02/25:11 [@8:20]
PM .73, 5.8/43:52 [@7:34]

4/08 T - AM 3.07/26:42 [@8:42]
PM .79, 31:09/3.85 [@8:05], 5xhill circuits, .49 cd, sore hamstring went away post WU.

4/09 F -AM 2.00/17:50 [@8:55] sore hamstring
PM .73, 4.20/30:05 [@7:10], last 5 steady [@5:45], .8 jog. Hamstring felt better.

4/10 S - AM 2.45/19:34 [@7:59], 6x150 accelerators, hamstring not bad, tight it band after 150s.
PM 5.08/39:31 [@7:47]

4/11 S - off

_____________

I feel pretty beat up today. My hip flexors got sore early in the week and It's been affecting my hamstring and IT band, but I'm taking off and stretching today. Saturday was really tough because I was moving bricks and landscaping in between both runs for hours, so that made my lower back and IT band sorer. But overall I'm happy with this week of training, a good solid week intensity wise, big training week coming up next week.

A bit lighter on the mileage this week because I raced twice. 29 miles

Monday 4/5: 5 total with 8x200 @ mile pace (averaged 36ish) and 200 jog recovery. Was so much better than last week.
Tuesday 4/6: 4 pre-meet @7:30 w/ strides
Wednesday 4/7: mile and 4x4, felt pretty flat, 5:04 and 58.1. Almost 5 total miles on the day
Thursday 4/8: 5 recovery @ 8:00
Friday 4/9: very light pre-meet, 30 minutes @ 8:20 w/ 4 strides
Saturday 4/10: 1000m race, 2:51.46 for a pr by a fraction of a second. Longer cooldown w/ a 1 mile tempo @ 6:00

Honestly just felt like crap on Wednesday. Don't really have an excuse except maybe I went too fast on Tuesday and wasn't recovered from Monday's workout and last Saturday's long run but I don't know if it was that. Splits were 73, 76, 80, 75 so I didn't completely blow up and I came back and split a not terrible 4x4 split (I got the baton basically even w/ the other team and pulled away a lot I think the other guy ran a 63 or something lol). I think I did well to recover later in the week to try to salvage it with a better second race. Saturday was the first invitation I've raced at in over a year and I'm pretty happy with how it went. My splits for that were 31.5, 35.5, 35, 36, 33.46, and I really focused on holding back/conserving energy at the beginning and it worked pretty well as I've never closed a race in 33 like that. Also pretty happy that I got in a short tempo after the race instead of just trashing my body more in a 4x4 like I do in dual meets. I have 1 more invite next Saturday, then a week of school vacation where I'll probably just bike every day, then the spring season officially starts, which goes to late June/early July if I race all the way to the state meet.

4/12 - 4/18 20 miles

4/12 M -
PM 3.02/23:47 [@7:53]

4/13 T - AM 2/17:11 [@8:36] felt twinge in achilles
PM 2.5, Achilles still tender, heel drops don’t hurt though.

4/14 W - AM
PM .49, 3.19/30:43 [@9:38], achilles sore but getting better

4/15 T - Off, Achilles feels less sore today

4/16 F -
PM .49, 2.41/20:37 [@8:33]

4/17 S - AM .79, 4.82/36:28 [@7:34], did strides and ran on the road, felt better, still little sore.

4/18 S - off

_______________

Got a twinge in my Achilles Tuesday and I was pretty cautious, just running on the turf and taking off until today. I've been getting pt on it so that helps, just need to stretch it since it's tight. Going to take tomorrow off and then get one good week of training before my first race. Also nice 1k on Saturday, good work especially with that kick!

I also had a lower mileage week, for a couple of reasons, but notably because I've been nursing a big-ish blister on the inside of my left foot from all of the left turns between track work and races. It's definitely healing already and I'll be fine after my week of active recovery next week. We also got snow on Friday which didn't really mess up my training but it wasn't ideal either.

20ish miles total for me too.

Monday 4/12: 5 total w/ a speed workout of 1x600 (1:51), 2x300 (56, 54), 3x200 (35, 34, 29). Felt smooth
Tuesday 4/13: 11 miles on the bike, outdoors, so with some hills and stuff
Wednesday 4/14: 5 moderate @7:20 with 8x100 strides
Thursday 4/15: 4.5 total with 6x150 at 1k pace. 23, 26, 25, 25, 24, 24. This was basically just glorified strides to get comfortable/locked in at race pace
Friday 4/16: 35 minutes on an indoor bike
Saturday 4/17: 1k race and 4x4. 2:50.95 and 57.7 split

This was a weird week for a couple reasons. Because of weird MIAA rules, we couldn't have official practices because we were in between the "fall II" season (which ended last week) and the spring season (which starts next week), but we were allowed 3 spring pre-season "meetings" with the coaches so we had practice Monday Wednesday Thursday. I chose to bike on Tuesday because we didn't have practice and I wanted to rest the blister, and I intended to run on Friday but the weather said otherwise and we got snow!? so I used the indoor bike instead. Today's (Saturday's) meet was also pretty crappy weather, still cold and wet but no snow and not particularly windy. I think a lot of people scratched because of the weather though because it was much smaller than the meet a week ago. I went into the 1000 with the same plan as last week but tried to push a little more in the middle of the race while still staying relaxed and kicking hard and I think I just barely held on and didn't blow up (but it was close). I split 32.5, 32.5 36, 34 high, 34, for 2:50.95. Hoping to go under 2:50, but the .5 second pr is acceptable. Didn't really have anyone to work in my heat with except some guy who I dropped off of after he went out in 65 but he ran 2:49 and died so I came close to catching him at the end (everyone else was much slower). Woudn't have been worth trying to stay with him I think because he went through 600 in 1:38 and closed in 71 (ouch) and I probably would have died even more than he did. The 4x4 was kind of a joke, every team scratched except our distance 4x4 and some team's joke 4x4, so all of our splits were slow but we came away with a win by a lot so I guess we'll take that.

My outdoor "indoor" season is now over, and I think today's races sum it up pretty well: prs but not quite what I'm looking for, and wins against pretty poor competition. I have a week of school vacation so I'm going to use it as a down week and do some biking and easy runs and just hold my fitness and not do anything crazy. Also, I decided on a college and I'm running on their club team which is pretty good as far as club running teams go so that's exciting/relieving.