Cross Country Summer Training Thread - Week Ending 9 June

Mon: 6

Tue:6

Wed:8

Thu:off

Fri:tennis/bike

Sat:off

Sun:3

Weekly Total:23

Season Begins: tomorrow

did 35 previous week and 32 the week before that.

track ended for me 16 days before my 32 mile week.

Last Spring Race: Didn't race spring

First Training Run: May 6th

Mon: 9.5 miles @ 7:30 + 4 miles biking

Tue: 12 mile beach run @ 7:45 + 12 miles biking

Wed: 8.5 miles @ 7:40 + 4 miles biking

Thu: 6.5 miles @ 6:30

Fri: 8 miles @ 7:20

Sat: 9.5 miles @ 6:45

Sun: 6.5 miles @ 7:40

Weekly Total: 60.5 miles

Season Begins: Sometime in September

Wateland- Nice numbers!

I assume you've been building up to that? What's your philosophy behind the bike rides? I do a lot of swimming in the summers but use my road bike for transport.

Last race: May 3rd

First training run: May 21st

Mon: 2 miles barefoot: 5 miles easy

Tue: 20x1 min at 5k pace

Wed: 2 miles barefoot: 5 miles easy

Thu: 8 miles

Fri: 9 miles (6 minutes hard/ 4 minutes) Last mile in 5:55

Sat:Hung over as **** from 21st birthday

Sun: 400 speed work 10x 8 second hill sprints

Week total: 42 miles

Season Begins: August 22nd

Good Thread

Last Race: May 4th

First Run Back: May 18th

First full week: 27 miles plus 1 day cross training (elliptical)

Week 2: 41.5 miles, a couple runs pushed the pace a little (probably around 6:50 pace). Longest run 8 miles, did one double, and added a session on the elliptical as a double as well.

This week:

Mon: 4 easy

Tues: 6 easy

Weds AM: 4 very easy PM: 2 up, ~4 steady (6:30 pace), 2 down including a few pickups

Thurs: 4 easy

Fri: 6 moderate (low 7:00s probably...didn't time it) over hills

Sat: 10 easy

Sun: 4 very easy

Hit 46 this week. Looking to hit low 50s next week. Aiming for somewhere in the 80-90 mpw range by the end of the summer depending on how everything goes.

How about years (Frosh, Soph, Junior, Senior), PRs, and goals?

This man knows what's up.

Entering: Senior HS

Previous XC PR: 16:09

Goal Time: 15:40

Last Spring Race: May 63th

First Training Run: June 0th

Mon:

Tue:

Wed:

Thu:

Fri:

Sat:

Sun:

Weekly Total:

Summer Tot To Date:

Season Begins:

This man knows what's up.

Entering: Senior HS

Previous XC PR: 16:09

Goal Time: 15:40

Last Spring Race: May 63th

First Training Run: June 0th

Mon:

Tue:

Wed:

Thu:

Fri:

Sat:

Sun:

Weekly Total:

Summer Tot To Date:

Season Begins:

Great thread idea, I like it! Here's mine...

Female, entering junior year of college. Around 10:30 3k and 18:30 5k. Goals: I really am not sure of any hard and fast time goals for xc since all the courses are so different, but I definitely want to be in sub 18 5k shape heading into the season.

Last spring race: late April

Summer training started: May 6

This week:

Mon- AM 10 very hilly miles, pushing the pace on the uphills (I call it a "hill fartlek")/ PM 3 miles easy on treadmill + weights

Tues- hilly 8 miles easy pace (7:57) + strides

Wed- AM easy 6 (7:27) + strides/PM 3+ mile warm up + 2 mile hard tempo at local weekly fun run (11:54) + 22min cool down; temp was about 95 degrees

Thurs- hilly 8 miles easy (7:32) + strides

Fri- 10.4 easy (7:44) + weights

Sat- 14 mile long run (7:36)

Sun- easy 5

72 miles total, my highest week ever:) Gonna take some getting used to though, my legs were just dead by the end of the week. Usually like to push the last half of the long run/finish it fast, but I had no energy to do that this time.

Summer total to date: 293 miles (5 weeks)

Season begins: August 30th

Hobbit Feet wrote:

Wateland- Nice numbers!

I assume you've been building up to that? What's your philosophy behind the bike rides? I do a lot of swimming in the summers but use my road bike for transport.

Thanks! I'm currently on week 6 of the buildup, so I had a little time to get up there. The bike rides end up more of a transportation factor than an exercise in itself. I need to get places to run!