Good report. Reading a story has drama that a bunch of numbers do not. Well done. Way to hang on thru the tough stretch.
Good luck with the rest of your season.
Good report. Reading a story has drama that a bunch of numbers do not. Well done. Way to hang on thru the tough stretch.
Good luck with the rest of your season.
i ran d3 in new england wrote:
I can tell you most of the guys running the mile at D3 ecacs are running 70-80mpw over the summer.
110-130km per week? To run a 4:24?
What are you Americans doing? You must be just jogging endlessly.
i ran d3 in new england wrote:
I can tell you most of the guys running the mile at D3 ecacs are running 70-80mpw over the summer.
110-130km per week? To run a 4:24?
What are you Americans doing? You must be just jogging endlessly.
Okay guys, it's been awhile since I've posted. I've still been running, so don't you worry about that haha. Just been busy with school. And finals are coming up so I'll keep this a little brief.
Ended my XC season poorly at our regional race at Dickinson. It was my only race above 28 minutes and I felt god awful, but hey, it happens. Overall my XC season went fantastically. I didn't keep my mileage as high as I would have preferred during XC season, but our coach had us doing a lot of quality and work at 3k-10k pace.
I took 5 days completely off, then came back and logged a few 4-5 mile runs my first week back.
I'll start by posting one week at a time for a couple reasons; I don't have time or patience to write out a month of training in one post, and it'll keep the thread a little more active if I do it weekly.
The goal remains the same, get as close to 4:20 in the indoor mile as possible.
Week ending in 11/28
Sunday: 8.7 mile steady state (6:26)
Monday: AM 2 miles easy (7:30)
PM 4 miles easy (7:30)
Tuesday: 6.2 mile steady state (6:27)
Wednesday: AM 6.5 miles easy (7:23)
PM 4 miles easy (7:15)
Thursday: 2 miles easy (7:30) was planning on doubling, but didn't get out
Friday: 4 mile tempo (6:02) + Road Strides
Saturday: 9.5 mile progression/tempo (6:25 average) Last 5 miles @ 6:15
Week Total: 48 miles
I realize I did a decent bit of quality for it being my first real week back, but I did only take 5 days off and I felt good. And my time until indoor season is limited, so I want to work hard now since the goal is a February-ish peak. I'm still staying smart about recovery and killing workouts. Every steady state or tempo I've done has been plenty controlled, and as I am writing this 2+ weeks after the above posted week, I still feel pretty good. Thanks for following along and chiming in guys, I appreciate it!
Will post another week here in a couple days
Any questions feel free to ask
Like you said, that seems like a lot of quality for a first week back.
Arcadia wrote:
Like you said, that seems like a lot of quality for a first week back.
Go big or go home. Hahaha
But it was probably a little much, but medium intensity aerobic runs arent too strenuous, so it's not too big a deal. Still feeling great
Week ending in 12/5
Sunday: 8.3 miles easy (7:02)
Monday: AM 4 miles easy (7:20)
PM 10 miles easy (6:55)
Tuesday: AM 2 miles easy (7:30)
PM 6 miles easy (7:20) + 6X100m Strides * + Lifting**
Wednesday: Hill repeats ***
Thursday: AM 2 miles easy (7:30)
PM 8.1 miles easy (7:25) + 4X100m Strides
Friday: Lactate Stackers ****
Saturday: 800m time trial***** + Easy 6 miles + Lifting
* I now do strides on most of my easy days. They generally consist of 2 strides to get loosened up, in about 15 seconds nice and relaxed. Then the rest of the strides are done in sub 13 seconds, generally 12.5 or so.
**Our new assistant coach has implemented a mandatory lifting schedule for the entire team, and although it is difficult, it is very benficial and I enjoy the structure.
***1.5 mile warm up
HILLS
12X200m (form down to 3k pace) jog back recovery (
Week ending in 12/5
Sunday: 8.3 miles easy (7:02)
Monday: AM 4 miles easy (7:20)
PM 10 miles easy (6:55)
Tuesday: AM 2 miles easy (7:30)
PM 6 miles easy (7:20) + 6X100m Strides * + Lifting**
Wednesday: Hill repeats ***
Thursday: AM 2 miles easy (7:30)
PM 8.1 miles easy (7:25) + 4X100m Strides
Friday: Lactate Stackers ****
Saturday: 800m time trial***** + Easy 6 miles + Lifting
* I now do strides on most of my easy days. They generally consist of 2 strides to get loosened up, in about 15 seconds nice and relaxed. Then the rest of the strides are done in sub 13 seconds, generally 12.5 or so.
**Our new assistant coach has implemented a mandatory lifting schedule for the entire team, and although it is difficult, it is very benficial and I enjoy the structure.
***1.5 mile warm up
Hills
12X200m (form down to 3k pace) jog back recovery (
I don't know why its not letting me post the whole thing
***1.5 mile warm up
Hills
12X200m (form down to 3k pace) jog back recovery (
Week ending in 12/5
Sunday: 8.3 miles easy (7:02)
Monday: AM 4 miles easy (7:20)
PM 10 miles easy (6:55)
Tuesday: AM 2 miles easy (7:30)
PM 6 miles easy (7:20) + 6X100m Strides * + Lifting**
Wednesday: Hill repeats ***
Thursday: AM 2 miles easy (7:30)
PM 8.1 miles easy (7:25) + 4X100m Strides
Friday: Lactate Stackers ****
Saturday: 800m time trial***** + Easy 6 miles + Lifting
* I now do strides on most of my easy days. They generally consist of 2 strides to get loosened up, in about 15 seconds nice and relaxed. Then the rest of the strides are done in sub 13 seconds, generally 12.5 or so.
**Our new assistant coach has implemented a mandatory lifting schedule for the entire team, and although it is difficult, it is very benficial and I enjoy the structure.
***1.5 mile warm up
Hills
12X200m (form down to 3k pace) jog back recovery ( less than 1:00)
3X150m @ mile pace
1X100m @ 800 pace (sprint
2X75m @ 800 pace (sprint)
2.5 mile cool down
**** Lactate Stackers. 1 min hard, 2 min rest. Averaged 64 seconds 400m pace
***** 800m time trial. No one wanted to be there. Took 2nd. Led from 200m-600m. Ran 2:02 with splits of 62/60. I think I'm in sub 2 shape.
Week total: 63 miles
Will be posting two weeks again so I'm all caught up.
Week ending in 12/12
Sunday: 5 miles recovery (7:48)
Monday: 3X7min tempo. Averaged (5:37, 5:30, 5:36). 1 min rest
Tuesday: AM 6 miles easy (7:30)
PM 5 miles easy (7:24) + Strides + Lifting
Wednesday: 5 mile tempo (5:53) + 4 hill sprints
Thursday: AM 2 miles easy (7:30)
PM 10 miles easy (7:15) + 5X100m in Spikes with the mid distance boys. 12.8, 12.3, 12.1, 11.8, 12.4. Pretty tiring on the last two
Friday: 7 miles easy (7:00) + 4 hill sprints with mid D team
Saturday: Long run 12 miles (7:15)
WEEK TOTAL: 67 miles
Week ending in 12/19
Sunday: 5.5 miles recovery (8:10) + Lifting
Monday: 10X200m, 4min rest (200m jog and stand around). Ran it with the mid D team. Averaged 27.1 with a couple below 27
Tuesday: 3.5 miles easy (7:30)
Wednesday: 5k tempo in 17:58 + 2X200m. 26.5, 25.4
Thursday: 4 miles easy (7:25)
Friday: Long Tempo 8 miles (6:15)
Saturday: AM 3.2 miles easy (6:28)
PM 6.3 miles easy (7:32)
WEEK TOTAL: 46 miles
Pretty happy with both weeks. The only thing is that I wished I would have doubled more. The 46 mile week was a planned down week which was also my finals week, so I'm okay with how that went. These next 3 weeks I need to be really dedicated to running since indoor is quickly approaching, and theres on;y 3-4 meets I can really give the mile an honest effort. If anyone here has any advice for an aspiring miler or any comments, let me know! Thanks!
Week ending in 12/16:
Sunday: AM 6.1 miles easy (7:32)
PM 6.1 miles easy (7:45)
Monday: 6 mile steady state (6:25)
Tuesday: 8.7 mile easy progression (a few miles under 6:30) + Strides
Wednesday: AM 3 miles easy (7:24)
PM 9.5 miles easy (7:20)
Thursday: AM 600, 400, 400, 600, 800, 200
1:39, 64.8, 65.7, 1:39. 2:35(last 200 of 800 in 31), 29 **
PM 5 miles easy (7:15)
Friday: Christmas easy run 8.7 miles (7:14)
Saturday: Long run 13.1 miles (6:55)
Week total: 71 miles
Good week. Still wishing I would have doubled more but Im getting back on the right track. Trying to up the quality of all of my runs (except recovery) since indoor is nearing.
** Ran the 600, 400, 400, 600 all @ goal mile pace and took about 3 min rest. I wanted to get the longer intervals at mile pace. It really wasn't too hard, my legs just didn't feel fresh on the day. I ran the 800 at ~5k-8k pace then kicked the last 200 to see how I felt kicking when tired.
I hate long runs so I'm just happy I got myself out for a run of 90 minutes. haha
To me, it doesn't look like your training is very mile-centric. I ran 4:21 on half the number of miles you're running. Your Thursday workout
Thursday: AM 600, 400, 400, 600, 800, 200
1:39, 64.8, 65.7, 1:39. 2:35(last 200 of 800 in 31), 29 **
was the only day of the week that you ran at mile pace and you only ran 2000 meters of intervals at that pace. I would say that you need to be running about 6000-7000 meters at mile pace per week. The fact that you're stopping short of the classic 10 x 400m workout is okay (Personally, I think that classic workout is overkill as a mile predictor) as long as you're getting a sufficient volume of meters at mile pace. If you do 6 x 400 at mile pace, with 1:00 rest between reps, 2 to 3 times per week, you'll be in a better place. Of course, to have the strength to do that, you'll have to cut down on your high volume of easy miles.
jamin wrote:
To me, it doesn't look like your training is very mile-centric. I ran 4:21 on half the number of miles you're running. Your Thursday workout
Thursday: AM 600, 400, 400, 600, 800, 200
1:39, 64.8, 65.7, 1:39. 2:35(last 200 of 800 in 31), 29 **
was the only day of the week that you ran at mile pace and you only ran 2000 meters of intervals at that pace. I would say that you need to be running about 6000-7000 meters at mile pace per week. The fact that you're stopping short of the classic 10 x 400m workout is okay (Personally, I think that classic workout is overkill as a mile predictor) as long as you're getting a sufficient volume of meters at mile pace. If you do 6 x 400 at mile pace, with 1:00 rest between reps, 2 to 3 times per week, you'll be in a better place. Of course, to have the strength to do that, you'll have to cut down on your high volume of easy miles.
I do agree with you to a point, but I have always found that when I over load myself with mile-3k pace repeats, I stagnate throughout the season and when I increase my mileage, especially with tempos, I have noticed major improvements. I do plan on starting to do more track work the next two weeks, but I want to make sure I don't neglect my endurance. I was at one point a 30-40 mile a week runner and I could barely break 4:28 for 1500m. I'm kinda trying to work the endurance down and the speed up so I can meet in the middle. What is your opinion on longer reps (ie; 600-1000m) at mile pace with long rest vs short reps (300,400) with short rest? I've read stuff about both being good and I'm not sure how to approach this. Thanks for your input though!
ThatAverageRunner wrote:
I do agree with you to a point, but I have always found that when I over load myself with mile-3k pace repeats, I stagnate throughout the season and when I increase my mileage, especially with tempos, I have noticed major improvements. I do plan on starting to do more track work the next two weeks, but I want to make sure I don't neglect my endurance. I was at one point a 30-40 mile a week runner and I could barely break 4:28 for 1500m. I'm kinda trying to work the endurance down and the speed up so I can meet in the middle. What is your opinion on longer reps (ie; 600-1000m) at mile pace with long rest vs short reps (300,400) with short rest? I've read stuff about both being good and I'm not sure how to approach this. Thanks for your input though!
Keep your stuff at mile pace restrained, with enough recovery to practice being relaxed at that pace. You should absolutely not be digging deep.
Do your hard workouts at 5k/3k pace -- say, 5 x 1000m with 400m jog at current 5k pace one week, 6 x 800m with 400 jog at current 3k pace (or 5k * .95) the next week. These are hard but not killer workouts, if you do them at your current fitness level. If you're not entirely sure, slow down. If you hit them a little slower, you'll still get most of the benefits; if you hit them too fast, you'll get most of the damage.
former d3 runner wrote:
ThatAverageRunner wrote:I do agree with you to a point, but I have always found that when I over load myself with mile-3k pace repeats, I stagnate throughout the season and when I increase my mileage, especially with tempos, I have noticed major improvements. I do plan on starting to do more track work the next two weeks, but I want to make sure I don't neglect my endurance. I was at one point a 30-40 mile a week runner and I could barely break 4:28 for 1500m. I'm kinda trying to work the endurance down and the speed up so I can meet in the middle. What is your opinion on longer reps (ie; 600-1000m) at mile pace with long rest vs short reps (300,400) with short rest? I've read stuff about both being good and I'm not sure how to approach this. Thanks for your input though!
Keep your stuff at mile pace restrained, with enough recovery to practice being relaxed at that pace. You should absolutely not be digging deep.
Do your hard workouts at 5k/3k pace -- say, 5 x 1000m with 400m jog at current 5k pace one week, 6 x 800m with 400 jog at current 3k pace (or 5k * .95) the next week. These are hard but not killer workouts, if you do them at your current fitness level. If you're not entirely sure, slow down. If you hit them a little slower, you'll still get most of the benefits; if you hit them too fast, you'll get most of the damage.
Well you and Jamin have both given contradicting advice. Haha I really wish I had time to take the advice of both, but our first meet is in about 3 weeks. I may do 5k cut down to 3k pace workout one day this week and do some fast 200m hills the other day. At least that way I will have balance. Next week I will do a hard mile pace workout. And by hard I mean long reps, long rest, so I can try to stay relaxed for as long as possible at my goal pace.
Week ending in 1/2/16
Sunday: 8 mile tempo (6:04)
Monday: 4 miles easy (7:30) + Lifting
Tuesday: 2X2mile tempo (2min rest) in 11:30, 11:18. Out 1 mile and back on the roads + 4X20sec Hill Sprints
Wednesday: 9.8 miles easy (7:39)
Thursday: Off. First day off since mid November
Friday: 9.5 mile progression on treadmill. Started at 7:30 pace and upped it by 0.1mph ever quarter mile until 6:00 pace, then ran 4.5 mile at 6:00 pace. Overall average (6:21)
Saturday: AM 2 miles easy + Lifting
PM 4X(500,300) @ mile pace with 1min rest between reps and 3-4min rest between sets. (Jogged a lap and stood around)
1:23, 48
1:22, 48
1:22, 49
1:25, 49
Week total: 48 miles
Mileage was really low. I got the quality in this week but man I couldn't get myself out to double. I also took my first day off in about 50 days. I felt bad about it but it's probably for the better. I felt good on all the tempos, and I felt pretty good on the mile pace workout too. The last 500 and 300 were pretty damn painful. I was especially happy with the workout considering I did that progression the day before and lifted a few hours before the workout.
I was reading this page wondering how you thought you'd be anywhere close to a 4:24, then I saw the first timed/measured speedwork and it seems you have plenty of speed to do this. But I would agree that as you go on in your season, you will want to be doing closer to 10x400/5-6x800/12x300 type workouts, one of those each time, 2-3 times per week. The 2M tempos are a lot slower than a 4:24 guy should be running, so you are definitely coming at this from a speed talent side.
jjjjjjj wrote:
I was reading this page wondering how you thought you'd be anywhere close to a 4:24, then I saw the first timed/measured speedwork and it seems you have plenty of speed to do this. But I would agree that as you go on in your season, you will want to be doing closer to 10x400/5-6x800/12x300 type workouts, one of those each time, 2-3 times per week. The 2M tempos are a lot slower than a 4:24 guy should be running, so you are definitely coming at this from a speed talent side.
What speed workout are you talking about, specifically?
And yeah, that's why I've been working on endurance all this past year (While still not neglecting speed)
The 2 mile tempos were not fast, I will admit, but I also was tired/not over pushing.
The reason I think I can run 4:24 is because I know I have the speed to do it, and I ran 4:32 last year with a lot less volume and quality and consistency. And also zero mile specific work. So I feel I have a lot better shot this year.
Should I really be doing 2-3 mile workouts a week? Clearly my endurance is lacking, wouldn't doing a solid tempo every now and then help? Tempos have always felt like whats helped me the most tbh.
ThatAverageRunner wrote:
jjjjjjj wrote:I was reading this page wondering how you thought you'd be anywhere close to a 4:24, then I saw the first timed/measured speedwork and it seems you have plenty of speed to do this. But I would agree that as you go on in your season, you will want to be doing closer to 10x400/5-6x800/12x300 type workouts, one of those each time, 2-3 times per week. The 2M tempos are a lot slower than a 4:24 guy should be running, so you are definitely coming at this from a speed talent side.
What speed workout are you talking about, specifically?
And yeah, that's why I've been working on endurance all this past year (While still not neglecting speed)
The 2 mile tempos were not fast, I will admit, but I also was tired/not over pushing.
The reason I think I can run 4:24 is because I know I have the speed to do it, and I ran 4:32 last year with a lot less volume and quality and consistency. And also zero mile specific work. So I feel I have a lot better shot this year.
Should I really be doing 2-3 mile workouts a week? Clearly my endurance is lacking, wouldn't doing a solid tempo every now and then help? Tempos have always felt like whats helped me the most tbh.
3:49 miler Jim Spivey used to do his 2 x 2 mile workouts at 5:20-30 pace in the winter (they did get faster over time). So focus on getting yours in at an effort that allows you to do them week after week.
See
http://www.letsrun.com/forum/flat_read.php?thread=2509797&page=1and all other Spivey threads; they are some of the best of LR.