Official High School mileage thread 6/29-7/6

PR 18:33( Absolutely going to be demolished)

This past week

Sunday: 6 miles at 7:03 pace(easy)

Monday:Morning 12.1 @ 7:05 pace PM: 4.6@ 7:15 pace

Tuesday: 6.47@ 7:15,but pushed with a 6:13 last mile

Wednesday: AM 7 miles @6:53 pace, last mile 5:47 PM:6 miles @ 7:14 pace

Thursday:AM 8 miles @ 7:03 pace PM:5 miles @ 7:15 pace

Friday: 5 miles @7:25 pace easy

Saturday:Off

Total Mileage=58. Actually have felt pretty good. Worked just about everyday too

5k PR- 18:10 but I'm obviously capable of much faster.

M: 12 long run (7:26)

T: 2 w/u, 5 mile tempo (6:09), 2 c/d

W: 7 easy + strides

Th: 0

F: 6 easy

Sat: 8k road race in 29:14. 2 w/u, 2 c/d

Sun: 4 easy

Total: 47

Very happy with this week and the race. The higher mileage is definitely starting to benefit me. I'm planning on trying to reach 50 miles in the near future and staying there until the season starts.

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Good week for me. I was happy to hit my goal mileage and my goal paces. Right where I want to be .

11th grade. 5k pr 16:04 as Soph

Mon- 9, hilly in 62 min

Tue - went to San Francisco with family

Wed - over slept practice, stayed up til 4 am with friends playing video games

Thu - 5 mi flat, 37 min

Fri- 10.5 miles dirt trails. Easy.

Sat - 4th of July. Off.

Sun - Off

Posted on your other thread... Guess I'll post it here too.

5k PR- 17:00

Mile PR: 4:40

4rd week of base.

Goal= 50 miles

M- 7.5 recovery @ 8:00pace

T- AM: 2 miles easy. PM: 6 @ 7:15 pace

W- 5.5 @ 7:11

Th- AM: 4 easy. PM: 5.5 @ 7:30

F- progression run with team, 8.5 @ 7:00

S- 5 @ 7:30

Su- AM- 7 @ 7:51. PM: 2 easy

Total- 53

First week above 50, I want to get up to 60 for a couple weeks by the end of August. I'm hoping for a 16:30 in the fall on our regional champs course (very hilly).

@Yaboitriz- Solid week, I see that your fitness indicates a 5k that is well under what your "PR" is now. Congrats on the solid week, keep it up.

@Incoming Freshman- Nice work, solid long run and tempo. I like to see freshman working hard over the summer. Keep up the mileage man, you're running well. Keep in mind you could just add a very easy run Thursday, to hit your goal of 50, and this wont put too much more stress on your body.

@16:04 Last Year- Solid runs for the days that you did run, make sure you're more consistent though. I'd hate to see talent like yours go to waste.

@BoJangles- Solid week dude, keep it up. My goals are quite similar to yours, and I see that our training isn't much different, besides one thing and that is that you started training 1 week before me. I should hit something in the low 50's for this week, but I wont be doing any doubles.

16:09 pr from last year, hopefully 15:45-15:30 this year

M:5.43@6:32 pace and 3.6mi jog

T: 7x1k@5:21 pace (cv pace for 15:45) 1:30 rest and 2mi jog

W:5.43@6:23 pace and 2mi jog

T:Sprints 2x(150-100-50) all out and 10x200 relaxed

F:5.11@6:31 pace and 2mi jog

S:8@6:34 pace

S:5.43@6:15 pace

Total:51.14 including warm ups and cool downs

runfarrunfast wrote:

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Good week for me. I was happy to hit my goal mileage and my goal paces. Right where I want to be .

Can you help me out?

I don't understand the significance of the .3 for your total in the context of your post.

@0987- Nice man! It sounds like a successful week, your easy runs are insanely fast! Keep it up.

runfarrunfast wrote:

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Good week for me. I was happy to hit my goal mileage and my goal paces. Right where I want to be .

thats actually really funny, because i have the same prs plus my week was exactly the same

You need to train more, son. Consistency is the key.

5K PR - 18:57

Mile PR - 4:57

Week 6 - More base

Goal - 45 miles

Monday - 7.1 miles fairly quick (6:47 pace)

Tuesday - 0 miles. Had work (camp counselor) in morning, massive storm the rest of the day. Pissed I wasn't able to run.

Wednesday - 8 miles easy (7:32 pace). Fairly boring.

Thursday - 7.1 miles easy (7:33 pace). Tired after chasing campers all day.

Friday - 7.1 miles easy (7:24 pace). Slightly less tiring day.

Saturday - 9.15 miles at 7:10 pace. Was raining the entire time. Felt really good.

Sunday - 0 miles, rest day.

Total - 38.45 miles

Overall, it was a fairly good week. Was a bit upset about being unable to run on Tuesday, but wasn't too bad. The worst thing was probably coming home from work and being dead tired because I had been working with the campers all day, and having to go out on a run in the heat. Sorta concerned about where I am in relationship to my goals.

Solid run Monday, and Saturday! I would be pretty bummed too if I couldn't run because of the weather, next time try to make it out there Sunday to finish the week off with a run to hit your mileage goal. Other than only running 5 days, your week was pretty solid and consistent, keep it up.

Definitely need more quality right now if you want to get that PR first race.

0987 wrote:

16:09 pr from last year, hopefully 15:45-15:30 this year

M:5.43@6:32 pace and 3.6mi jog

T: 7x1k@5:21 pace (cv pace for 15:45) 1:30 rest and 2mi jog

W:5.43@6:23 pace and 2mi jog

T:Sprints 2x(150-100-50) all out and 10x200 relaxed

F:5.11@6:31 pace and 2mi jog

S:8@6:34 pace

S:5.43@6:15 pace

Total:51.14 including warm ups and cool downs

All of his mileage is at a pretty quick pace, giving him a ton of aerobic structure and some pop in his legs. I would have to disagree, I don't think he needs much more quality considering he is running all of his miles pretty hard.

Yeah Im hoping to pr more mid or late season, right now im just doing as much uptempo aerobic work as I can handle.

My training is roughly based on this:

http://www.milesplit.com/articles/131724/andrew-hunter-va-summer-training-blog

Andrew hunter has been very successful so thats where im getting the 7x1k from. Later on ill do more stuff at race pace but for now this will do.

5k-16:48

Goal-40

Base week 8

M- 5 miles 7:40 pace

T- 6 miles 7:11 pace

W-5 miles 7:16 pace

Th- 1.5 miles easy then 3 miles at 6:00 and another 1.5 miles easy

F- 5 miles 7:25

Sat-5 miles 7:20

Sun-8 miles 7:25

Pretty solid week of training happy to get the right amount of mileage in for this week. Will try to reach 50 miles per week this summer. Only doing one tempo per week as I don't want to burn out since want to perform well at nationals in December.

@Rising Freshman- Solid week, nice run on Thursday. I don't see how you're already in week 8, I am on week 9 now. Your 5k time is awesome for being an incoming freshman.

5K PR: 17:30, but I'm predicted to be under 16:20 this year

M - 5 miles hard (5:55) + 1 mile warm up, 4 mile night run (8:30)

T - 6 miles easy (7:50)

W - 20 minute tempo (6:10) + 2 mile warm up, 2 mile cool down, 4 mile night run (8:10)

T - 6 miles easy (7:55)

F - 6 miles easy (7:30), 4 mile night run (8:00)

S - 14 mile long run (6:50)

Total: 57 miles