Summer Training Log- A Highschool Freshman

Your goal for the season is weak in my eyes, I feel that you could definitely get into the mid-high 18 minute range if you really work hard like you plan to this summer. When I was an 8th grader my 1600 PR was a 5:23, and I trained hard over the summer and got my 5k time down to the 18:20s very that summer I didn't really mature physically so I was practically the same person physically as I was as an 8th grader. Shoot high and if you miss don't worry, you'll get there dude

Week 3: Day 2: 5 miles (37 minutes)

Moderate Pace, ended faster than I expected.

I think you should do your mileage more slowly with more of an emphasis of getting the miles in. You ran 24 miles last week and did close to half that in 2 days already this week. Make sure your runs are easy as you increase mileage. I judge your pace to be too fast considering your PR's.

Make your group run when it is REALLY uncomfortable. Or run solo.

In TX, I was just too lazy to do a 6am run until CC kicked in in the fall.

But those 1030's paid off. As that AM humidity burned off, the PM sun was kicking in. I ran ALONE. DAILY.

If you actually have the team working together, run when they can. You push each other, you find yourselves having conversations. THAT IS BEYOND GOOD when you AND THEY are running your pace.

Do not degrade yourself on your current pace. Keep running.

I never had the talent to make the TX HS State CC meet solo. Our team made it. Out of Region 4, probably the toughest. One of my proudest accomplishments, the only time I made a state meet.

Even if you don't think you have the talent, you do---you can make it as a team. Keep running---and encouraging. You are only as good as your 5th.

Be the 5th. Or be the 1st.

Long distance running is all about what you think you can do. And then doing more. And talking to your teammates while doing it.

I think you have a good goal to start with and when you achieve it you can set new goals. Your already doing what you need to do to reach that goal and improve your running! Things you want to do in the summer is make sure your doing strength training every other day which includes core work. Two of those days i have my athletes lift. You also want to include strides 2-3 times a week. Doing some 100s or 150s or shorter after runs or i like doing them towards the end of my runs. My question is whats your peak mileage in the past and whats your goal. I would suggest working up to 40-50mpw depending on how much you ran last year.

Thank you to all of those that replied.

"I think you should do your mileage more slowly"

This is the summer, so I am taking it along as it goes. I run with a group of anywhere between 3-9 people. The only problem is 8 of them all have their mile under 5 minutes. 1 of them is a sprinter (24 flat 200), however he does not have a chance to run after school a lot, so I end up behind the group a lot. I usually keep about 1-2 miles with them then they get ahead. So my answer is that I won't think too hard about that, just run as I feel.

"Make your group run when it is REALLY uncomfortable. Or run solo."

Eh. I live in WA, and run in the afternoon. The weather is pretty good all day for running, unless you count the rain. But I am so used to that, it doesn't bother me. In the summer I think I will have morning runs.

"Things you want to do in the summer is make sure your doing strength training every other day which includes core work"

I second that a billion times. I am so weak right now. I was thinking of doing that, but have not yet started. I will start next week.

On with my day today:

Week 3: Day 3: ~5.3 miles (41 minutes) I was going very slow pace. Harder than I thought it would be.

Week 3: Day 4: 6 miles (~46 minutes, no watch)

I started doing a bit of working out yesterday. I did the MARSOC short card, at 2/3 intensity (e.g. 30 pushups = 20 pushups) I do not feel sore. Will try the complete card in a few days.

Old Man Winter wrote:

I think you should do your mileage more slowly with more of an emphasis of getting the miles in. You ran 24 miles last week and did close to half that in 2 days already this week. Make sure your runs are easy as you increase mileage. I judge your pace to be too fast considering your PR's.

I agree with this.

Your mileage days (Easy days) seem fast for your current fitness. 7'50'' - 8'20'' seems more appropriate. This pace can be re-assessed in a few weeks time.

Try to only run 5 days a week. Remember that rest is a crucial part of training.

Thank you for replying. For now, I only run 5 days a week, with an exception of this week because of a very busy schedule. I try not to think about my pace, I don't like the idea of having to follow a certain time or anything like that. I know, dumb, but that's the way I roll.

Week 3: Day 5: 4 miles (30 minutes, easy-mod) I never really pushed myself. However, my plan was running 7 miles today, and be done with it, but with a busy schedule, I am thinking I will just run another quick 4 mile run tomorrow.

I will not post tomorrow, so week 3 in assessment:

Week 3: ~29 miles, nothing exciting.

*Side note, next week is recovery week*

This is my recovery week. Let's sum up the current progress.

Week 1: 20 miles

Week 2: 24 miles

Week 3: 29 miles

Total (3 Weeks): 73 miles

Week 4: Day 1: 3 miles (23 min, easy)

DelicateDima wrote:

I don't like the idea of having to follow a certain time or anything like that. I know, dumb, but that's the way I roll.

That is the weirdest thing I've read in a while. It's the right decision for the wrong reasons. No, don't think too hard about your pace. But... If a thing is dumb, then don't do it. You learn that at age 4.

At the age of four I was walking straight down steps. In the sense that I would totally see them coming and just continue walking as if it was flat ground. I had a lot of bloody noses at that age.

I guess I will learn when I over train myself or get a new SB of 30 minutes for the 5k....

No, but seriously, I didn't think that was too hard of a pace. Glad you think so too. Thank you for your input.

Week 4: Day 2: 4 miles (Mod- 29:10, moderate hill in middle of run)

Recovery Week: Week 4: Day 3: 3.5 miles (FUN, very easy)

Try to work in strides after your easy runs, something like 10x 100 with a full recovery 2 or 3 days a week and keep increasing mileage unless you start feeling overly fatigued or sore. Also, its not "dumb" to do your easy runs wiithout a watch. In fact, its actually pretty smart because it helps you listen to your body more, which is more important than a specific pace when you are supposed to be running easy. Finally, and most importantly, have some more confidence in yourself! With a good summer like you have begun you could easily run sub 18:30 and maybe even break 18:00 in xc.

Thanks for the inspiration. I will think of adding strides.

I am upping my mileage, however this week is recovery week. I think next week will be about 30 miles. Thank you.