Sub 4:45 training log

4:58.32

70-74-79-74

I just felt out of it on lap 2 and lap 3 I died all alone. I panicked when I realized it was my last race and I was just doing horrible. Couldn’t even close fast

Bad day

Thanks for coming along on this journey, I appreciate all the advice and support here

Peace

6/28-7/4 23 miles

M- 3.81/30:00 [@8:00]

T- 3.89/30:12 [@7:45]

W-4.20/33:38 [@8:00]

T-2.50/19:48 [@7:54]

F-5.72/43:14 [@7:33]

S-3.52/30:00 [@8:31]

S-off

7/5-7/11 31 miles

M-3.10/23:53 [@7:44]

T- 5.39/42:17 [@7:52]

W- 5.01/41:12 [@8:13]

T-4.18/30:02 [@7:11]

F-5.35/43:44 [@8:10]

S-8.01/57:21 [@7:10]

S- off

_______

I’m back

What are you training for?

Just training because I love to run

I’m a hobby jogger now

11/1-11/7 31 miles

M-Off

T-Off

W- 2.4 miles @8:12

T- AM 3 miles @8:11 PM 2 miles @8:06

F- AM 3.5 miles @8:05 PM 4 miles @7:30

S- AM 4.5 miles @7:40 PM 3.3 miles @7:35

S- AM 5 miles @8:00 PM 2.3 miles @8:20

Bro just hire Coach JS

Dingers! wrote:

Bro just hire Coach JS

No no no I`m very busy !! ))

Dingers! wrote:

Bro just hire Coach JS

Lol

I trained up to September getting fitter and fitter, got sick then got back and got hurt and my personal life spiraled out of control. But now I’m back and have my life cleared up.

I’m in a good headspace and excited to see what I do this year. If things go well I will be running on a team in the spring.

11/8-11/14 Miles: 35

M- Off

T- AM 6 miles @7:39 PM 2 miles 8:13, 2x400

W- 4 miles treadmill @7:22

T- 5 miles @7:24, lift

F- 6 miles @7:38

S- 1 mile

S- 10 miles

(5 progression 7:45-6:45 then 5 easy with old teamate @7:45)

Solid week. Saturday couldn’t get any time for a run and only ended up doing one mile. I’ve been getting down to 6:40 pace comfortably at the end of all my runs. 4 weeks of this before I add workouts.

11/15-11/21 44 miles

M-4 miles @7:09

T-AM 3 miles @7:54 PM 6 progression @6:48

Lift

W- AM 3 miles @8:22 PM 5 miles @7:55

T-6 miles @8:07

F-6.5 miles @7:35, strides

S-Off

S-10 miles @7:06

This is the strongest I’ve ever been, and it’s only week 3.

11/22-11/28 50 miles

M- 4 miles treadmill @7:18

T- 6 miles @7:36

W- 7 miles @7:22 4x100 accelerators

T- AM 1 WU, 5k 18:37 1 CD PM 6 @7:33

F- 5 miles recovery @7:57

S- 6 miles @7:13

S- 10 miles @6:48

Very solid week. In HS cross I was a headcase and also severely undertrained, so I only ran 19:32. I went out and partied the night before my Turkey trot and ran 18:37 with a hangover. Not optimal but a huge step in the right direction. I also kicked to the wrong finish line which left me out of gas for the end. Probably sub 18:30 without that.

Long run was awesome I realized I felt great and just went for it. I’ve only been training for 25 days and it seems like I’m going somewhere, after a few years it’s finally clicking.

11/29-12/05 40 miles

M- 6 miles @7:31, 4x200 @34.1

T- AM 3 miles @7:54 PM 3 WU, 5x3 min fartlek. 2 min jog (Hard at 6:04, easy at 7:08) , 2 CD.

W- 5 miles @7:16

T- AM 3 miles @7:54 PM 7.3 @7:04, (4 tempo @6:15)

F- Indoor bike 30 min

S- Off

S-AM 2 miles PM 4 miles @7:47

Turned it into a down week, foot was getting sore. Best fartlek ever, I usually recover at 8:00 now 7:00. Cut down from 6:21-5:45. Thursday was my fastest tempo by 25 sec per mile, we never did them in HS so I'm happy it was so successful.

Stacking miles for 4 weeks then I race.

Yo, I read through this entire thread in like 15 minutes, and it's been pretty cool seeing your progression over the past year. Keep going strong!

Thanks my man, when I started this I was an ambitious high schooler trying to make up for losing time during COVID

I think I was fit enough for at least 4:42 and 2:07 but things didn’t pan out at the end.

I went to a d1 school and some personal stuff came up, and I realized I just wanted to run again. So I’m trying to make a d3 squad and run soon, next 5 weeks is me training for that.

I’m excited to knock sub 4:45 out of the park

It's been a while but I saw this thread again and decided to come back to it. I kinda stopped updating this before my spring season ended but basically I ended up running for like 3 more weeks and ended my season in the first week of June with another crappy 4x8 split somewhere between 2:10 and 2:15. Turns out I had a broken foot which put me out for all of June and half of July but I spent the rest of the summer slowly getting my feet back under me and getting back to like 20 miles per week of easy running.

Just like you, I go to a d1 school and I joined the club team which turned out to be a very strong team. We have 3 guys under 4:30 in the mile and somewhere between 10 and 15 guys under 5, so I've found a nice group of serious guys to train with this fall. I wasn't really fit at all at the beginning of September but I went to practices and did workouts and raced my first ever xc race in mid October. It was a pretty tough course with bad footing and times were slow all around but I ran 32:10 for 8K with mile splits of 5:54, 6:24, 6:43, 6:43, 6:30. Obviously a pretty badly executed race but an introduction to xc nonetheless. I raced again at the northeast regional meet for club teams and ran 30:55 with splits of 5:49, 6:06, 6:25, 6:33, 6:20 which was much better paced than the first one and I felt pretty happy about it. I also was able to crack my team's top 7 in that meet, although 3 guys ahead of me from my team dropped out. I got very lucky and got the opportunity to run at the national club meet as well because some people couldn't go, so I traveled to Indiana as the 7 for our mens team and raced there as well. The nationals course was fast but about 100-300m long for an 8k depending on who's watch you want to trust, so my mile splits don't exactly add up to my actual time but I'll toss them here anyways. I ran 30:35 with splits of 5:37, 5:54, 6:10, 6:14, 6:07, then 5:23 pace for the last .11 miles idk how to interpret that considering an 8k should be 4.98 miles. There was also a 2 mile pr (11:26) and a 5k pr (18:17) in there which I'll take I guess. Definitely my best paced race and my team finished 14th in the country for club teams despite my humbling place of 244 out of 285 people. Regardless it was a fun experience and although I wish I was fitter going into this fall, I'm glad I joined the team.

Since then I spent a couple weeks easy running/cross training for active recovery but now I'm focused on track as well which is exciting. I raced last weekend at the varsity team at my school's home meet that they let us enter in, but I hadn't done any speedwork and had no expectations and raced for fun. I raced the 500 (probably a mistake, was racing exclusively d1 sprinters) and the 4x4 (also a mistake for the same reason). I went 1:16 for the 500 but I went out really hard with all the sprinters and came through 100 in like 12 seconds and blew up spectacularly. I was neither fit nor did I execute a good race plan but I had fun and was only last by 2 seconds so I'm not too upset. The 4x4 was also a lot of fun but my split was unsurprisingly slow (27.5-30.4 for 57.9). I'm not going to make any conclusions from this meet because it was for fun but I'm glad that my speed isn't entirely gone after racing xc so that's nice.

I plan on getting into pretty good track shape over the next couple months so I think I might return to this thread. My last 3 weeks have been 39, 34, and 43 miles so I'm excited to see what I can do with my cross country experience and base training right now.

YOU'RE ALIVE!!!!

Love to see you back, happy you got to race on a real club team. Excited to see what you do this year!

12/20 -12/26 40 miles

M- 5 mile progression @6:42. (7:27-6:58-6:39-6:18-6:08)

T- 4 miles @7:10

W- 6 miles @7:10, 4x15 sec strides, lift

T- 8 miles @6:53

F- 5.5 miles @7:19, 4x15 sec strides

S-Off

S-10 miles @6:57

Felt under the weather most of the week, knew I was fighting off something, I think I beat it though. Took off Saturday and Sunday was a drag so I knew I was still under the weather. Feeling good today though.

If things go right the next three weeks will be 50-57-58, then I'll be going back to school.

Big things coming, that's a solid week for being sick. I keep forgetting to update here but I've been knocking out some solid weeks of training.

Week of 12/6-12/12: 49 miles

Monday 12/6: 5.83 at 8:38 pace on soft surfaces

Tuesday 12/7: 6.8 at 7:10 pace w/ 2x1.5 mile tempo (9:10 for 6:06 pace, 9:07 for 6:02 pace)

Wednesday 12/8: 5.2 at 8:34 pace

Thursday 12/9: 7.6 at 7:34 pace with 10x1 min on 1 min off. "On" at 5:30 ish pace but it was dark so I had no idea how fast I was going on the watch while I was doing it.

Friday 12/10: 4:3 at 8:20 pace

Saturday 12/11: 4.1 at 8:16 pace on soft surfaces

Sunday 12/12: 15.5 at 8:04 pace. Ran the entire east bay bike path w/ club team, 2 hours of running came a lot easier than I expected it to.

Not much to say here, no flashy workouts, but 49 miles and a good amount on soft surfaces as well.

Week of 12/13-12/19: 40 miles (but also finals week so not a lot of sleep until I got home on Friday)

Monday 12/13: 5.8 at 8:24 pace on soft surfaces

Tuesday 12/14: 4.5 at 7:44 pace

Wednesday 12/15: 7 at 8:05 pace

Thursday 12/16: off, but I pulled an all nighter the night before and took 2 finals and turned in my final cs project so it was hardly an off day

Friday 12/17: 7.76 at 7:52. Back at home

Saturday 12/18: 5 at 8:08 with 4x200 (33, 33, 33, 32)

Sunday 12/19: 10 at 7:21 pace

Kinda a down week mostly because I was busy but once I got home I started sleeping a ton and had nothing to do except running which is good.

Week of 12/20-12/26: 50 miles

Monday 12/20: 5.4 at 8:23 pace mostly on soft surfaces

Tuesday 12/21: 7 at 7:12 pace with a 2 mile tempo (11:52 so 5:56 pace) and 6 25 second hill strides

Wednesday 12/22: 8 at 7:23 pace

Thursday 12/23: 4.8 at 7:50 pace on soft surfaces

Friday 12/24: 7.5 at 7:29 pace. 4x1k (3:28, 3:27, 3:31, 3:31) with 400m jog recovery, 4x200 (32, 33, 34, 30) with 200m jog recovery. Did this exact workout 2 ish years ago and was slower by 5-8 seconds on all of the 1ks and ran 5:00 right after

Saturday 12/25: 5.5 at 7:39 pace

Sunday 12/26: 12.2 at 7:47 pace

First 50 mile week in the books, was definitely more tired than usual but feeling fitter.

Week of 12/27-1/2: 50 miles

Monday 12/27: 5 at 7:32 pace

Tuesday 12/28: 7 at 7:48 pace

Wednesday 12/29: 7 at 6:55 pace with a 3 mile tempo (17:52 - 5:57 pace). Probably the best tempo of my life, executed very well 6:01-5:58-5:53.

Thursday 12/30: 6 at 7:39 pace

Friday 12/31: 7.56 at 7:29 pace. 4x800 (2:44, 2:46, 2:46, 2:46) with 200m jog recovery, 4x300 (56, 55, 53, 50) with 300m recovery

Saturday 1/1: 4.74 at 7:44 pace on soft surfaces

Sunday 1/2: 12.6 at 7:33 pace

Happy with this week, but legs are pretty tired so I'm going to take a down week next week after the 3 biggest mileage weeks of my life (49, 50, 50).

Hopefully I get the opportunity to race this winter/spring, I'm feeling pretty fit and confident at the moment.

Great work stacking those weeks, consistency makes champions

12/27-1/02

M- Off

T- 4 miles @7:21

W- AM 6 miles @7:23 PM 3 miles @7:53

T- 6 miles @7:47

F- AM 2.5 WU, 5x800 @2:55 2 CD PM 3 miles @7:48 (3:05-2:58-2:57-2:52-2:46)

S- 7 miles @7:43

S- 11 miles @6:57

Took off Monday cuz sick, then I got back into it. Felt like myself by Friday and Sunday's long run was great.