Official High School mileage and racing thread 8/24-8/30

For anyone who wasn't here last week, I changed my name from "incoming freshman" to "IllinoisRunner" so I could post on here as a junior or senior and not have people think I'm a freshman. This will be the only time I change my name and sorry for any confusion.

PRs: 5k- 17:29, 1600m- 5:01

Next races: 2.05 mile on Wednesday and 3 mile on Saturday

Goals: Win fresh-soph race on Wednesday, be competitive in the freshman race on Saturday. I'm not setting any time goals yet since it's supposed to be in the 90s on those days.

M: 7.5

T: 6 x "The Bitch", a steep, 450m-long hill on grass with jog down recovery.

W: 6.5 including 6x100m strides

Th: 2 mile w/u, 10x30m sprints with 500-600m jog recovery, 5 mile "c/d"

F: 1 mile w/u, 8 x 1:20 hard on grass with 3:00 jog recovery, 1 mile c/d

Sat: 8

Sun: 0

Total: 43.5

Not a fun week for me. Still felt like crap up until Wednesday, and I got my butt kicked during the hill workout on Tuesday. Luckily, I started feeling better later in the week and was able to perform well in Friday's workout. Anyways, our first official XC meet of the season is on Wednesday and I am pumped.

Hope everybody had a great week.

Sophomore

PRs: 10:50, 5:00

Previous MPW: 35, 40

Monday: 8 mile tempo(including 2 w-up and 2 cd)

Tuesday: 7 mile easy(~low 8s pace)

Wednesday: 3 mile(school problems)

Thursday: 4 mile easy(homework prevented long)

Friday: 2 mile time trial*

Saturday: rest(family trip; couldn't run)

Sunday: 5 miles easy w/ hills

Total: 30 miles

*Time trial: it was about 105 outside

we warmed up for a mile

I went out a little too fast, and had no kick left but we haven't even started intervals this season, so I wasn't expecting much especially due to the heat. ended up running 11:3x, which I was happy with considering we haven't started intervals/repeats and the heat was crazy.

overall, a little dissapointed about the mileage but happy with the time trial given the poor conditions. ready to start the mile repeats.

Goal Sub 16

Pr 16:25

On vacation this week so only times for 6 runs

8/24- 7 progression last 3 at 5:50

8/25- 8.5 moderate 6:45

8/26- 8.25 easy

8/27-7.5 w/ 3mi tempo 5:37 in pouring rain on muddy trail

8/28-off

8/29-11 mi long run 6:58

8/30- 7.25 mi easy

Total 50 mi

Incoming Junior

Mon- 7 at 6:50

Tue- 4 at 6:44 // 5 at 6:46

Wed- 3 up, 8x 200 (29-33) w/400 jog +4x 50m sprint, 3 down (9 total)

Thur- 8 at 6:53 + weights

Fri- 7 at 6:39

Sat- 4 at 6:50 + 4 strides

Sun- 2 up, 2x mile at 5:15 (1:00 rest) + 4x 200w/200jog (34-36), 2 down

Total: 51 miles

My coach told me in the middle of the week that it would probably be best to run about 50 miles this week just to keep fresh. I definitely have a tendency to be very consistent and run a lot of volume, which is a good thing, but sometimes I can get a bit too greedy. It's nice having a coach that understands me well and knows when to hold me back.

The 200s went pretty well. Near the end of the summer I like to do a workout like this just to remind myself what running fast is like. I was aiming for around 34s (mile pace in the spring) but found myself running 31-32s fairly easily. I kept the rest around 7:00-7:20 pace, though I thought I was going 8:00+. The long rest kept me completely aerobic and made for a pretty easy workout.

I was going to do 4 of those tempo intervals on Sunday, but stomach problemsresulted in me cutting it short. It was kind of frustrating, since the 5:15s felt super easy despite a heavy wind on the backstretch (I was aiming for 5:20s) After a bathroom break, I ran some 200s around 2 mile effort just to get something in. Oh well, life happens and all I can do is move on. I know I'm good shape. My season doesn't even start for 2 weeks, and we're not starting the real workouts until mid October, so I have to stay patient. I'm chomping at the bit to start racing though!

I hope everyone else had a great week!

@TannerD22- Nice week! Way to push through adverse conditions. However, I'm a little concerned that you may be pushing a bit too hard right now. A similar situation happened to me last year. After a string of amazing races and workouts (was in sub 16 shape), I unexpectedly got very sick (nor necessarily because of training). Instead of resting like my coach and I knew I should, I pushed through it and raced my worst race of the season that weekend. I kept on training, and never really felt like the runner I was the rest of the season. As a result, I didn't get the results I wanted during the championship season. My coach and I have learned from this mistake, and now we know when to back off. I'm not trying to be too critical; I want you to have a great season and smash your goals! It's hard for every distance runner to realize that rest/baking off can be the best remedy.

runningintheheat- Solid week, I agree, the heat does slow you down a ton especially in racing environments. How did that 8 mile tempo go? I did one last year and it absolutely killed my legs and body in general. Keep at the hard work!

sub16.- Solid man, looks like a nice progression and tempo, keep that up! It looks to me like your fitness is coming around really nicely, which is awesome. Keep training hard, and consistently.

KBXC- Awesome week, nice session on the 200's and on the 2xMile workout! I think you're gonna run awesome this season! Keep with the consistency and remember, being anxious just means you know you're ready, just keep that in mind as your fitness progresses. Keep the work up dude, I feel that you're gonna have a studly season.

As for what you said about me pushing through being sick, I agree completely. Last week was a really hard week for me, and everyone on my team realized it. My coach is making me take it down a notch this week considering my big race on Saturday. I'm not happy with how much this past week took out of me, considering I wasn't running the nest on my qualities, but my coach and I agreed that it's too early for me to be killing myself in workouts and training in general, so if it's iffy whether or not I should do another rep, or go another mile, then we will cut it off. I am really trying to keep things organized, because that works the best for me and really helps me in the long run. Thanks for the help! I'll definitely keep that in mind when things get rough.

I'll bite. I think I went a little too hard last week, but here's my schedule

Monday:9.1 miles @ 6:54

Tuesday: 1mile wu, 3 mile tempo(6:10,6:17,6:15) 1 mile cooldown

Wednesday: 1.5 mi wu, 6x400(74,80,80,81,80,78) with about 1:40 400 meter jog in between for rest, 1.5 mile cooldown.

Thursday: 6.73 miles@6:39 pace(6:48,6:38,6:37,6:39,6:35,6:35, and then whatever it was for my last . 73 .

Friday: 5x800 with 2:00 rest(2:42,2:43,2:40,2:42,2:42)

Saturday off

Sunday:3 miles@7:50 with four strides

I just had a race on a Monday morning, and I ran like crap with an 18:50. I dropped back a lot, and I was absolutely tired.Last week I was our 4 guy, this week I was 8 . Gonna go a little easier this week.

4 quality sessions with only 2 recovery days? That's why you ran poorly. Some solid workouts though. Nice job.

We have another meet this thursday at the same course today's was at. So we're doing a 6 mile shakeout tomorrow, and then another premeet Wednesday, not a lot of base in it.

3200: 10:38, mile: 4:59, 5k: 17:23

Was primed to have a great season, but on the 5th day of the season, I started feeling a sharp pain in my hip. I took a week off, when to a chiropractor who thought it was a tight it band, but after a week it wasn't feeling better. Finally got an MRI, and found out that I have a femoral nech stress fracture and can't run for at least 3 months, let along getting back to my old mileage and fitness. Fvçk it, I don't even know what to do right now.

Goals: Sub 17:30 5k XC, top 30 at state. Next race: 4k on Saturday

Sophomore, 15, male

M: 4.05 easy+4x100 strides/.80 mile w/u+ 1x800 at goal 5k pace (2:47)+3x.30 mile repeats surging around turns on very uneven grass/dirt surface, about 3 turns on it, with hill on the last one. Then .40 cooldown

T: 3.2 easy+4x100 strides/ 0.40 warmup +5x.29 mile repeats surging around turns on a different course, then 1xmile tempo+.40 mile cooldown. I'm super ticked off that we did the same workout two days in a row again. It just doesn't make sense and I don't understand why we do it on my team.

W: 3.9 easy+ what my coach calls a progressive quarter. Run a 400 and get faster every 100 until you are almost all out the last one. Ran it in 70/ .50 warmup + 800, 600, 400 all at tempo pace. I felt awful today and was ticked off because I don't think doing this little volume at tempo pace gains me any fitness but it also doesn't allow me to recover.

T: 3.5 easy/2 easy +4x100 strides

F: .85 easy+4x100 strides. This is what my team does before every race.

S: 1.5 warmup+ 2 mile race in 11:39.9. Good for 11th place and 3rd on my team. According to the Garmin the course was 80 meters long and I came through 2 miles in 11:26. My pacing could have been better, and I hit 5:40 with even splits the first mile but then slowed to 98-99s until the last quarter in 80. Then got 1.7 miles cooldown.

S: 80 minute long run at a pretty easy pace, 9.35 miles at 8:34 average.

Total: 41.4 miles.

This wasn't a good week training wise but I am pleased with my race. Thankfully, my coach is very open to letting me try different things in training. I sent him a sample week of what I want to try and he said he would be open to it with only making a "few small tweaks" as he said. I start that schedule tomorrow. If you are curious, the schedule I sent him has a tempo run on Tuesdays, Intervals or speedwork on Wednesdays, races on Saturdays (obviously would adjust schedule for races on other days of week), long runs on Sundays, and everything else easy. I may have to run alone for most of my easy runs but I'm okay with that. I just want to do what I think will give me success.

5k PR: 18:06 (Fall 2014)

3 mile PR: 17:05 (Fall 2014)

2 mile PR: 10:18 (Spring 2015)

1 mile PR: 4:41 (Spring 2015)

3 mile GOAL: 15:29

PAST MPWs: 22.37, 32.1, 35, 34.33, 46.61, 47.6, 48.5, 57.52, 62.88, 67.12, 56.48, 49.55, 43.36

LAST WEEK: 43.74 miles

M: 8 @ 5:53 min/mile // Another 8 miles on the TRACK. I ran this with my buddy, which made it a lot harder. Overall, pretty good run.

Tu: 6.01 @ 6:36 min/mile // Brutal afternoon fartlek in 95 degree weather...with a big hill at the end:(

W: 5.23 @ 7:10 min/mile // Supposed to be an easy run, but the really hot weather made it hard.

Th: 3 @ 5:29 min/mile // 3 mile run, I wanted to go really fast. To avoid the heat, I ran it at night... unfortunately, I couldn't see. I expected to go more like 5:15 or faster, but I'm pretty sure my mind slowed my body down because I couldn't see anything in the dark. It felt really hard. 1 mile CD.

F: 4.65 @ 7:08 min/mile // The PINNACLE of brutal heat runs last week. LEGIT 100 degree weather. :(

S: 15.45 @ 6:38 min/mile // Awesome long run! My buddy and I pushed really hard and maintained a strong pace. I'm really happy with this run.

Overall: Pretty solid week, especially for the first full week of school (no tests yet though... I may die...). Today, I ran another 8 miles on the track, but this time at 5:45 min/mile. It felt so difficult! So hyped for the first race :)

king_slayer921- Nice job, but I agree w/ on the fact that I think you did go a bit too hard this past week. I couldn't handle that many qualities in one week, but we're all different I suppose. Solid tempo, 6x400 session, and 5x800 session, it looks pretty consistent to me, keep that up! It's always disappointing to run a bad race, but I know how you feel considering my performance on Wednesday. Also, I agree w/ just sayan , you probably need more recovery days in there considering all of the qualities. But other than that I feel that you ran well, so keep doing that! Nice work, keep training hard.

OklahomaGuy- Nice week, and also solid performance on Saturday, that's awesome! I believe I hit 11:26 exactly according to the race officials for my 2 mile split at my race, so that's kinda cool. Nice job on your qualities, but I've never seen workouts like that, do you guys follow a specific training plan that recommends that distance or those intervals in general? I know that Jack Daniels recommends a workout that is like a .57 mile loop or something like that, but that's because it was very convenient to him at the time. As for what you did on Wednesday, I think I'll try that in a workout sometime, some progressive quarters that is. Keep working hard, 11:26 is a great time! Good luck in your upcoming training, just keep doing what you're doing dude!

cheekiichaps- Oh my! That's a really solid week, especially considering all of the heat, that's how it's gonna be all week here, which is kinda confusing considering that it's gonna be September in less than 40 minutes. Another solid 8 miler, and as for your 3 mile run (tempo?), that's really solid, don't worry about not going 5:15 pace, that is 15:45, and your goal for the season is 15:29, the time will come when you need to run 5:15 pace for 3 miles, but that is definitely not now, or on your own, I'd save that for a race. As for that run though, that's a great run, and probably around what I'd be capable of doing if I ran REALLY WELL, on Saturday! Focusing on Sunday, that's a very impressive long run, 15 miles is insane, especially at 6:38 pace! Keep working hard dude, I'm ready to see some race results when the time comes, and keep it up on your YouTube channel!

BUMP?

M- 8 miles easy, about 7:25 pace

T-1 mile warm up, 6 mile hilly run, 1 mile cool down

W- another 8 mile easy run

T- mile warm up, 6 800's at 2:45 pace, mile cool down

F- 2 miles easy

Saturday-1 mile warm up, 5k race @ 17:03, mile cool down

Sunday- 10 mile long run easy, last two miles cut down at 6 then 5:45.

Really wanna keep this plan up, hoping I can hit sub 16 by the end of xc. Btw this was last week and I do core 3 days a week as well as strides. Let me know what you guys think, I pretty much got this week to myself so I trained how I wanted. Have to train with the team next week though, see how that goes :/

PRs: 5k- 18:46 3200-10:59 1600- 4:57 800- 2:11

Previous weeks: 19, 25, 35, 24, 31, 45, 21, 41, 45, 51

M- 5 (8:25), was really sore, .5 w/u

T- 1.57 w/u 25 min tempo (6:54) .27 c/d

W- AM .5 w/u, 6.11 in 48:20 (7:55), PM 4 in 29:16 (7:19)

T- .64 w/u, 6.19 in 49:07 (7:56) with 10 mins of race pace in the middle

F- .5 w/u 2.2 then another .5

S- 13.11 in 1:40 (7:38)

S- 6.02 in 46:52 (7:47)

Total (with w/u and c/d): 50.83

Tue- could not get going on this tempo(again). I dont know what it is but I have not had an actual tempo this summer.

Thur- Race pace portion of the run was alright, but could not really hold it that well

Fri- we played capture the flag at practice so the run was weird, but did get a solid 2 miles without stopping(went a very long way to the other team's flag)

Sat- started out slow in the long run, then the next few miles were either faster or slower, just couldnt keep it consistent, but mile 7-13 was good, naturally progressed from 7:37 down to 6:57 on the last mile.

Happy that I hit 50 miles this week. Got my first race on the 12 so getting pumped for that.

xcbro209- That looks like a solid week to me, keep doing things like that and I think you'll probably have a pretty solid season. Nice race on Saturday, 17:03 this early is really nice, keep chipping away that. Also, solid long run on Sunday, that sounds like a good long run. Keep training hard.

wsunc23- Awesome week, I see that you had a half marathon for your long run, I've done that once just to say I've done one. Solid tempo on Tuesday, and also, congrats on 50 miles. Keep doing things like this, good luck with your training dude.