lots of summer milage needing improvment

in the Freshman prs, 18:34 is 5K xc, not 800 meters

just get out an run every day, maybe twice a day depending on how far the first run is.

aoi wrote:

just get out an run every day, maybe twice a day depending on how far the first run is.

thats similar to what i did last summmer, just went out for the same distance each run. this summer i might wanna include some workouts like 5x1000 or sumthin like that. I just want to add variety to it, running the same distance/run each day just doesn't work for me.

I second the buildup of easy stuff. If you feel good, push it a little. My PRs freshman year were very similar. I ended up running 4:56 my sophomore year and 17:35. However, I moved to humidity and hot climate my junior year and basically didn't P - I was growing and experiencing weird pains in addition to slowly adapting to the climate. Then my senior year I ran 4:38-9:49-16:20. These things don't always come linearly. Keep the easy stuff in the summer, run hard when you feel like going hard, find a training partner if you can, and listen to your coach.

Have you considered the Summer of Malmo?

You should be running a lot of easy milage over the summer, but easy running alone won't build the strength you need. I'd throw in a tempo run once a week (build up to 4 or 5 miles). Don't kill the tempo. You shouldn't feel like you're racing, but it should be at a good clip. You might also want to do a few hill workouts later in the summer (once a week maybe). Again, don't kill yourself on them, but find a long hill and run at a pace that gets your heart rate up. I'm not one to advocate doing lot's of hard workouts during base building, but I also don't think that all easy running is the way to go. I'd rather do a few strength building workouts even if it means slightly decreased milage than just doing nothing but long easy running.

I agree with the summer of Malmo - good way to look at things and take on the summer. It sounds like you may be going through a significant growth spurt as is indicated by the Osgood Schlatters. The more soft surfaces the better. Follow the summmer of Malmo and good things will happen in the fall.

Summer of Malmo is cool. But, if you need more structure or not a lo of the guys are training all summer Hodgie-San wrote a pretty cool little schedule.

dont worry so much, as someone said, you obviously hit a growth spurt because of your osgood schlatter, not to mention you ran at altitude, i bet you will get to your goal at sea level, guranteed.

dont worry wrote:

dont worry so much, as someone said, you obviously hit a growth spurt because of your osgood schlatter, not to mention you ran at altitude, i bet you will get to your goal at sea level, guranteed.

i concur

it does suck that you worked all winter, but trust me, you WILL see improvement in the future, imagine if you didn't train over the winter and see where you would be right now...

i concur

it does suck that you worked all winter, but trust me, you WILL see improvement in the future, imagine if you didn't train over the winter and see where you would be right now...

qfe