Couple questions about summer training?

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  • base confuser
    8 years ago 05/15/2011 1:39pm CDT
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    High schooler gearing up for summer base.

    Should I start strides a couple times a week or should I just do two weeks of easy running to get back into it and then start incorporating strides?

    Should a tempo once a week also be done after the first two weeks, or should that be held off until after a month or more of base already?

    I plan to start at 40 miles a week and build up to 75 (with doubles). If I am doing 4-5 doubles per week in late August, will it be bad if I stop them once September and the season starts? If I want to stop doubling would anything bad happen?

    If my goal mileage is 75, should that be hit at the very end of my base or during the middle? In season I'm assuming due to the rest of my team that we won't go past 55 miles a week. So will a 20 mile drop be bad for me or its fine to drop down significantly when base phases out?
  • out cognito
    8 years ago 05/15/2011 3:39pm CDT
    re: base confuser
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    what's your weekly mileage history? 40 to 75 seems like a big jump unless you're comfortable in the 60ish range and just wanna build up slowly.

    Strides are always a good idea. If you're still feeling either physically or mentally dinged up from the outdoor season then wait to do them but if not then don't hesitate. Tempos take a little more out of you so I'd say wait a week and if you find yourself wanting to put the hammer down on easy distance days then you're probably ready.

    Once your season starts most people will say that you run the risk of peaking too soon if you back off with doubles too early but I think if you go from 75 not too fast base miles to 55 with a bunch of quality you'll be fine. Worst case scenario you can always add in a touch more mileage if you feel stale after a couple weeks at 55.
  • Intelligent?
    8 years ago 05/15/2011 3:39pm CDT
    re: base confuser
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    These are in no way absolute answers, but:

    1. I assume you've taken some time off from running between track and xc seasons. Just do your easy runs on feel and add in strides about 3 weeks out from the official start of cross. Don't burn yourself out prematurely.

    2. Enjoy running with the team, friends, alone, etc for a while...Hold off the tempos/fartleks for the first 3-4 weeks of base.

    3. Nothing bad will happen. Don't shut down on the doubles all of a sudden, easily back down from 5 to 3 to 2 to 1 and then no doubles towards the end of the "beginning" of racing season.

    4. Build up to 75 and try to hold it for 2-3 weeks. Then back down to 65-60 and gradually to 55. But since you're training with the HS team, just follow along with their plan. Perhaps the doubles will give you a chance to hit a slightly higher mileage of 60-65 while your teammates are at 55. Be comfortable in your training and don't burn out.
  • base confuser
    8 years ago 05/16/2011 7:57pm CDT
    re: Intelligent?
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    Thanks. Is this a good general weekly schedule outline:

    M - Easy
    T - Hills Moderate
    W - Easy
    Th - Tempo
    F - Easy
    Sa - Long Moderate
    Sun - Easy

    I'll throw in 3-4 mile slow runs in the morning(s) after 2-3 weeks of training.

    Strides done on easy days? How important is core and arm strengthening?
  • base confuser
    8 years ago 05/23/2011 8:05pm CDT
    re: base confuser
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    bump
  • RD
    registered
    8 years ago 05/23/2011 8:17pm CDT
    re: base confuser
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    Why drop the doubles in season?

    Talk about it with your coach, and maybe drop back on the mileage to 20ish minutes (10-15 when you're peaking), but I don't see why you should cut them out entirely.
  • Leggy
    8 years ago 05/25/2011 12:17am CDT
    re: Intelligent?
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    These are in no way absolute answers, but:

    1. I assume you've taken some time off from running between track and xc seasons. Just do your easy homo things on feel and add in strides and some touch from behind about 3 weeks out from the official start of cross. Don't burn yourself out prematurely and use vaseline.

    2. Enjoy running with the team, friends, alone,gay lovers, horses, bulls, etc for a while...Hold off the tempos/fartleks/anals for the first 3-4 weeks of base.

    3. Nothing bad will happen and make sure to wash it after. Don't shut down on the doubles all of a sudden, keep the doubles in from behind, easily back down from 5 to 3 to 2 to 1 and then no doubles towards the end of the "beginning" of racing season, one will keep you busy.

    4. Build up to 75 partners and try to hold it for 2-3 weeks. Then back down to 65-60 partners and gradually to 55. But since you're training with the HS team, and the gay lovers association, just follow along with their plan. Perhaps the doubles will give you a chance to hit a slightly higher mileage of 60-65 while your teammates are taking at 55. Be comfortable in your training and don't burn out, it will hurt sometimes but keep that hole busy.
  • Hodgie-san
    8 years ago 05/25/2011 4:21am CDT
    re: base confuser
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    some suggestions:

    http://www.bunnhill.com/bobhodge/BaseTraining.htm
  • base confuser
    8 years ago 05/25/2011 7:41am CDT
    re: Hodgie-san
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    I like that plan, but shouldn't some of the runs be 8-10 instead of a 4/4 double? or would even doing a 4/9 double better than those recommended 4/4's, after a couple weeks?
  • Hodgie-san
    8 years ago 05/25/2011 9:23am CDT
    re: base confuser
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    base confuser wrote:

    I like that plan, but shouldn't some of the runs be 8-10 instead of a 4/4 double? or would even doing a 4/9 double better than those recommended 4/4's, after a couple weeks?


    The main thing is to develop the good habits and that means doubles.

    If you feel you are ready for longer by all means go for it. Remember though, gradual adaptation is the key.
  • Leggy
    8 years ago 05/25/2011 9:07pm CDT
    re: base confuser
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    I like that plan with some slow penetration using vaseline right up my arse, but shouldn't some of the funs be 8-10 instead of a 4/4 double? or would even doing a 4/9 double better than those recommended 4/4's, after a couple weeks? How about 6/9. I can wait for the summer my behind is itching thinking about these 69.
  • Leggy
    8 years ago 05/25/2011 9:13pm CDT
    re: Leggy
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    The main thing is to develop the good habits and that means doubles. Double feel so good. It is hard and tight but it feels soooooo good.

    If you feel you are ready for doubles and a longer one by all means go for it. Remember though, gradual adaptation is the key. It takes an iron arse to take doubles so many times.
  • before school
    8 years ago 05/27/2011 7:44am CDT
    re: base confuser
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    Double during the school year. Run before school. A great time to run. A great coach gave me this simple equation
    monring runs=power in the third mile.
  • doubling
    8 years ago 05/27/2011 1:44pm CDT
    re: before school
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    I guess I can fit in morning runs before school. Should I just do like 2 a week? When should I start cutting them out? Conference, state qualifying meet, etc?
  • toodarnloud89
    8 years ago 05/27/2011 4:41pm CDT
    re: base confuser
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    "Should I start strides a couple times a week or should I just do two weeks of easy running to get back into it and then start incorporating strides?"
    I don't know what you mean by strides... 100m sprints? 400m intervals? You can fine-tune your speed during the xc season. Summer is all about getting base miles in.

    "Should a tempo once a week also be done after the first two weeks, or should that be held off until after a month or more of base already?"
    If I were you I would start doing tempo runs your first week. I have had tremendous success doing two tempo runs a week. A short one the day after my long run, and a longer tempo run two days after the short.

    "I plan to start at 40 miles a week and build up to 75 (with doubles). If I am doing 4-5 doubles per week in late August, will it be bad if I stop them once September and the season starts? If I want to stop doubling would anything bad happen?"
    If you drop your weekly mileage when season starts, you will eventually lose that extra "base". In high school, I never kept my mileage much above 50 during the season, and by October I noticed my third mile time was not as fast.

    "If my goal mileage is 75, should that be hit at the very end of my base or during the middle? In season I'm assuming due to the rest of my team that we won't go past 55 miles a week. So will a 20 mile drop be bad for me or its fine to drop down significantly when base phases out?"
    Get your mileage up as much as you can as fast as you can. I imagine a good progression for you, depending on how much you did during track and how long you've taken off, would be
    the following miles per week (mpw) - 30, 40, 50, 50, 50, 50, 60 (still all single runs), 70 (start 2-a-days), 80, 80, 80, 80.

    During the season, you can keep your mileage up (at 70 mpw or more) by doing AM runs before school, and then still practice with your team after school.