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

Cool thread man, I like the idea! Also how you are giving feedback to everyone is really nice! I'll give you some feedback:

I'm guessing you meant your 5k PR is 17:25? Since this is just your 3rd week back, it looks like things are progressing pretty smooth and quickly for you. What is your 5k goal this season?

For me, I have been building up since the end of may (I think this is like my 6th real week of training). My 3 mile PR from last year is 17:05, but that was my first running season ever. I think 2015 is going to be my breakout year, because already in track I ran a 4:41 1600 and 10:18 3200. My 3 mile goal this season is sub 15:30! Things are going really great, and I'm making sure to progress slowly so I don't get injured. My weeks so far have gone: 22.37, 32.1, 35, 34.33, 46.61, and last week I hit 47.6.

M: 6.45 mile TEMPO @ 5:57 pace // It felt really hard!

Tu: 6.5 mile GRASS @ 6:59 pace // Felt fine.

W: (am) 5.25 mile EZ @ 7:59 pace, (pm) 3 mile EZ @ 8:00 pace // Both easy.

Th: 7.5 mile HILLS @ 6:15 pace // Felt SO killer. The hill course I run gains near 1000 ft elevation and is so painful...

F: (am) 5.03 mile EZ @ 8:25 pace, (pm) 3 mile EZ @ 7:50 pace // Both easy.

Sa: 10.87 mile LONG @ 6:46 pace // A long hilly course, felt moderately difficult at points.

Su: REST.

OVERALL: 47.6.

This week, so far, things are going really awesome. My goal is to hit over 50 miles.

M: 6.45 mile TEMPO @ 5:47 pace // I guess I went a lot faster than last week. This felt REALLY hard!

Tu: (am) 7.87 mile GRASS & HILL @ 6:46 pace, (pm) 3 mile EZ @ 7:39 pace // Felt ok but hard at some points. The double felt pretty easy, I'm surprised I went that pace.

W: 5.24 mile EZ @ 7:54 pace // Felt easy.

Th: 4.25 mile TEMPO @ 5:33 pace + 1.75 mile CD // I overslept for the hill run, so I ran by myself for an INSANE 4.25 mile tempo. I was almost at the ground at a couple stoplights I was pushing so hard...if that time is legit, the splits beat my 3 mile PR (17:05) by almost 30 seconds!

Hopefully the rest of my week goes well! :)

TDodd22 wrote:

Post your 5k PR and your mileage from the past week.

5k PR- approximately 7:25

3rd week of training, building base mileage.

Goal= 42 miles

M- 5 miles easy (7:38) + 1 mile warm up // w/ coach and slower team mate

T- 5.15 miles easy (7:25) // 6:56 last mile

W- 5.15 mile fartlek (7:12) + 1.25 mile warm up // really humid

Th- 6.1 miles easy (7:13) + .5 mile warm up, and cool down // felt really good

F- 5.2 miles easy (7:42) + 1.25 mile warm up // w/ slower team mate again

S- 6.75 miles (7:53) // ran really easy w/ 9:57 3200 runner

Su- 4.3 miles easy (7:26) // felt really good, ran to reach mileage goal

Total- 42.2

Overall a successful week for me. I was really happy to be in the 40s on my 3rd week back. Way ahead of schedule, mileage wise and fitness wise.

Some things you need to consider: why are you doing a warmup for a distance run? Next, the context of your fartlek vs the easy run the next day is only that they were basically run at the same pace. What did you do for the fartlek? Lastly, I know it is only your third week of training but you need some sort of structured workouts to start appearing. I'm not saying anything ridiculous, but you need to get your legs ready to run fast buy doing some specific workouts.

You don't need to have your legs ready to run fast this early on. Most people don't start official practices for more than a month, which is when you need to have your body ready to train to go fast, It's not really the time yet to go out cranking 8x800 workouts or whatever. As long as you do strides once and a while, you should be finr.

I'd beg to differ. Look at what the top coaches in the sport are doing now. They are trending, and this actually started over a decade ago, to doing some sort of high end aerobic work year round, from the start of training even after coming back from a break. This idea of nothing fast has no scientific basis and is actually just a holdover from incorrectly interpreted Lydiard ideas. Lydiard base hit high end aerobic, even anaerbic, early and often in the form of hill running. This idea that 8x800 (whatever that even means, because a 4 mile run is just 8x800 with no recovery in between reps) can't be done early is outdated.

@training all day every day- Awesome week! Keep it up, you're really running some quality miles. Make sure you aren't pushing too hard on your tempo runs or you're not getting the true effect of tempo running. You should be around 85-90% of you max HR.

My goal for this season is to make state for 1A, I live in Illinois so we only have 3 mile races. I put approximately on my 5k PR because I think that is about what I could run right now on a track.

The reason I am doing warm ups is because my coach is the one hosting the runs on Mondays, Wednesdays, and Fridays. This means I have to listen to what he says.

My fartlek wasn't really even a fartlek, it was one mile easy, one at up tempo (6:40), 1 easy, 1 up tempo, 1 easy. So there was more easy running than uptempo running by far, and I wasn't even going fast on the hard portions. Also, I did a 9x300 workout this week to sharpen up, trust me I know when to implement harder workouts, I've read Daniel's and I have been studying the science behind running for years. I really shouldn't be even adding anything to heavy because my legs and aerobic system aren't ready for it, that's why I only did 9x300, a simple and light workout to sharpen my leg speed up.

Sun: Sprint Triathlon, did the 5k in just over 18 mins so I'm pretty happy

Mon: Rest day after triathlon

Tues: 30 mins easy

Wed: 20 mins easy

Thurs 35 mins easy, 10 mins tempo

Fri: Rest

Sat: 35 mins easy, 10 mins tempo

Coming off of injury a while ago so trying not to get re-injured (only did about 25 miles this week). Also I have a pretty active summer job so I'm a pretty tired at the end of the day. Aiming for sub 16:30 5k this year, PB's during track were 7:27 1.5 mile 9:29 3k 4:22 1500m.

Should I be doing any speed workouts this early in the summer or just more base building?

I've been watching this thread, and decided it would be fun to join in addition the the RRT thread. I'm going to be a junior this fall and am looking for a breakout season. My goals are to win leagues, New Englands (I go to a boarding school), and qualify for NXN or FLN. I know these are big goals, but I'm at least going to put in the training that will give me a chance. During the spring I've averaged around 40-50 per week.

My first two weeks of base have looked like this:

week 1: 63 miles around 6:40-7:00, 3 doubles, 12 mile long run at 6:45

week 2: 61 miles around 6:35-6:50, 3 doubles, 2x weights

Last week my family went on vacation to colorado. I ran at home (Texas) for the first two days and ran in Denver for the next five days. My coach wanted me to take a down week, so the mileage was a bit lower.

Mon- 5.5 at 7:03 + 6 strides + weights

Tue- 5.5 at 6:57

Wed- 3 (treadmill, we arrived too late to run outside) at 6:45 + weights

Thur- 8 at 6:48 + 4 strides

Fri- 8 at 6:35 with an unexpected progression. I wasn't trying to speed up or force the pace; it kind of just happened. Last four miles were 6:33, 6:27, 6:08, 5:46 + weights

Sat- 8 at 6:54 + 6 strides

Sun- 8 at 7:00 // 4 at 7:03 + 4x :08 hill sprints

Total: 50 miles

I'm keeping my training real gradual (not too much quality), since I don't want to peak until late November. I'll probably add in some light tempo/fartleck work in a week or so. Besides, I tend to improve a lot off of just mileage and the strides/sprints/weights keep me sharp.

This week has been going well. My family was in Glenwood Springs for the first two days (5500 ft) and the rest of the week we have spent in Vail (8200). I'm on track for 60+ with two doubles. I'll post it on next weeks thread

Perhaps your coach has a strong, detailed program to follow. I would listen to his advice. Just as a point of reference though, 9x300 doesn't tell us anything. Distances are relative. Intensity isn't. If you did them at 800 race pace or 3 mile race pace those are dramatically different workouts. Also, without reference to recovery times, we also don't know exactly what that workout did for you.

Good luck on your goals! I would add that since you don't seem to be doing a lot of quicker running, that progression you did looks good and I would let your body take control on some runs. If you are feeling it, then go for it.

@Highschooler- Nice job this past week. I think you shouldn't be running so much quality, focus on easy running for a couple weeks, with 1 tempo a week rather than 2.

As for the question you asked about speed work, if you are feeling slow, and groggy on your easy days then you need to either do some speed work on the track, or strides after some runs. I encourage your speed work to be something like (10x200m, or 8-9x300m). As for the strides (4-6x120-150m) this will help with your turn over, and make your legs feel sharp again. I recommend 1 every other week or so.

@KBXC- Nice job those first 2 weeks, looks like you came back strong. I agree with your coach, after those first 2 weeks an easy week may have been necessary. This week for me is right around the same mileage, but I'm doing it in all singles so it is a bit challenging.

@vpathletics.com- Sorry about that, I should have included this in when I first mentioned it. It was like this-

3x300- (55 second average) 55, 55, 54. All w/ 300m jog rest

Water

3x300- (53 second average) 53, 53, 52. All w/ 300m jog rest

Water

3x300- (51 second average) 52, 50, 51. All w/ 300m jog rest

So these were done at around 800 pace, I did them with a friend from a nearby school who runs the same times as me, but is quicker in the shorter distance events.

Monday: 10 miles easy with strides at the end (7:12 pace) hills. Core set

Tuesday: 9 miles easy with strides at the end (7:03 pace) same course. Core set with extra emphasis on upper body

Wednesday: two mile warm up at 7:20 four mile tempo at 5:31 and two mile cool down at 6:50.

Thursday: OD day 12 miles easy at 7:09 pace with core set

Friday: Fartlek workout. three mile warm up. Then 15 sec on 15 sec off, 30 sec on, 30 sec off, 60 sec on, 60 sec off, 90 sec on, 90 sec off. x3. Ended the workout section at 3.25 miles at 5:58 pace. Then jogged back three miles at 6:50. Core set

Saturday: three miles (my off day) and a hard core set with emphasis on upper body

Sunday: 14 miles at 7:12 pace.