Official High School Mileage and Racing Thread 10/19-10/25

6K XC PR: 21:07 (17:30ish for 5K according to conversion calculators)

6th full week of cross-country season

Goal: Win districts (team and individual)

Sunday: 2 miles- had cold, felt awful

Monday: Speed Workout^*-felt much better

Tuesday: Pre-meet day- 1 mile, warm-up routine

Wednesday: 6.2K Race**

Thursday: 4 miles pretty quick (6:55ish) with short breaks as part of team activity

Friday: 6K Race***

Saturday: 8mi long run (7:16)

^*Speed workout: This was done on a grassy loop that was flat but very uneven ground

6x340m w/2-3 min. rest (61, 60, 60, 61, 60, 59)

This was quick and very difficult towards the end.

**6.2 K Race (21:55)- This was our district meet, on our city’s course which I ran on last week (22:07). I started pretty hard and took the lead around 1K and just tried to keep going hard. It got tough on the last few kilometers especially and I couldn’t really pick up the pace at the end, although that was partially due to being alone. I finished in 21:55 for the win, and move on to our sectional/regional this week. Our team also scored the win, so overall a good meet.

***Workout- It was very wet and muddy (rainy), we did this on a mulch trail that was slippery but pretty well covered, but some slight inclines/declines throughout.

1000 (3:21), 7x360m (71, 72, 72, 72, 71, 73, 74)

This was tough, but felt pretty smooth until towards the end, when it got pretty hard.

I was happy with the race although neither workout was great. The 1000m rep was the fastest I’ve run on the loop and I’ve done it a few times during track last year and XC now, so that was encouraging. Really excited for the meet Wednesday, and hopefully states if I run well.

Previous weeks: 25.4, 35.4, 42.2, 50.04, 35.18, 48.4, 57, 60.35, 38.03, 54.23, 52.25, 53.25, 33.3, 51.3, 54.85, 54.05, 34.75, 40.45

Goal: Top 5 at regionals, and the team to qualify for sectionals

M: 45 minute progression from moderate to up-tempo (6.90, 6:29) + 1.3 warm up

T: 4.00 w/ 4 x 200m surges @ LT (7:28) + 1.25 in PE, and 1.3 warm up

W: Ladder* + 1.3 warm up, .5 cool down

Th: 3.05 shakeout (8:14) + 1.32 warm up, strides

F: 2.00 shakeout + strides

S: Regional meet** + 1.3 warm up, .5 cool down

Su: Day off

Total- 30.35

Ladder* 200, 400, 600, 800, 600, 400, 200, all @ race pace (5:20)

Regionals** 8th place, 17:28, 6th as a team (qualifying)

The meet was hosted at Franklin (the hardest course we run, usually times are about a minute slower here). I didn't get out hard enough, even though my first mile was my fastest by far, I'm not dissapointed, as I know what I need to do this coming Saturday, t give myself a shot at the state meet. My team all ran really well.

17:28, 17:50, 18:12, 19:26, 20:38

Overall, I'm happy but not satisfied.

Looking forward to how your weeks went.

Soph, prs 2:18, 5:08, 18:17

Mon- 1.2 mi warm up, Frosh/Soph meet*- 5k race- 18:17, .8 mi cool down

Tues- 4.5 mi easy, 2 strides, short cool down

Wed- 1200m warm up, workout**- 3 x 1600 every 10 mins- 5:28, 5:37, 5:45. 800m cool down

Thurs- 5.22 mi easy, 2 x 80m strides= 5.3 mi

Fri- 6.22 mi moderate/uptempo (7:01 pace). 6:45 and 6:40 for last 2 mi. .4 mi cool down

Sat- 4.75 mi easy, 3 x 150m strides,.22 mi cool down

Sun- off

Weekly mileage= 31.5 mi

*Monday- Placed 12th in the soph race. Felt great to beat my course pr by over 35 seconds.

**Wednesday- workout- I felt like I was pushing way too hard on the last one, so I stepped off the gas for the 3rd lap, then picked it up on the last one.

County championship is this Saturday(31st) and I hope to get All-County, which is top 25 in each county class.

Good luck to everyone with their championship races.

Male, sophomore, 16,

This was my last week of XC season

M: 2.5 easy/3.2 easy

T: 2.5 easy/0.5 warmup + 2x10min fartlek (30 on 30 off), covered 1.7 miles on both. + 0.6 cool down.

W: 2.5 easy/ 0.5 warmup+ 1x800 at marathon pace (why coach?) + 3x400 starting at mile pace and working down with a minute recovery + 3x300 at like 90% with full recovery. + 1 cool down.

T: 2easy

F: 0.7 easy + 4x100 strides

S: 1.2 warmup + 5k race (report below) + no cooldown

S: 4.1 easy

5k race: Oklahoma 4A state championship. Started off nice and relaxed, but the middle 800 of the first mile was kinda slow. The race as a whole had uneven 400m splits but consistent miles of 5:38, 5:41, 5:39. Not much happened other than passing people who died until about 800m to go. My teammate came back after passing me and I was behind him until 400 to go. We both started kicking really hard and were passing tons of people. I passed him and thought I had him beat but didn't let up at all in my sprint. He managed to comeback and edge me out by like .2 seconds. I finished in 30th with a 17:28, which was my goal for this year. My PR last year was 22:28, so this is cool. I'm not upset about being beat by my teammate because I gave everything I had. He was just plain better.

Reflections on my season/things I want to change in the next season: More tempos in season, less pointless reps in practice, less doubles (I know doubling to get 30-40 miles a week is dumb, but my coach makes us double), and better warmup before workouts.

Prs: xc 5k: 18:13, 3200: 11:27, 1600: 5:18

Past weeks: 39.1, 41.6, 42, 35.2, 42.4, 40, 40, 32.5, 36, 15.5(current)

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10/19/2015

Monday:

PM 3.3 easy

Tuesday

AM .5 up + 2.2 fartlek

Wednesday:

AM 3 easy w/ 3 strides

Thursday:

AM .9 up + *District 5k

Friday:

AM off fever

Saturday:

AM off ^^^^

Sunday:

PM 2.5 really easy

total: 15.5

*District recap:This is my team’s equivalent of a state qualifying meet. My coach set the standards to top 15 individual or top 4th as a team. Come race morning JV and V were mixed due to rain so the start line was packed. I tried to come to the mile mark relaxed but at around 30th. From then on I was snatching spots for the next 1.5 miles. I finished in 15th with 18:13 (5:38, 5:54, 6:03, 38) on the flattest course this year and the team finished 4th. I’m pretty happy with how this turned out.

Goodluck to those running at important meets.

PRs: 1600m- 4:59, 3200m- 10:52, 3 mile XC- 16:38

M: AM- 1.5 in PE

PM- 4 mile tempo in 23:49 (5:57/mi)

T: AM- 1 in PE

PM- 5

W: 4 on home/regionals course including 6 x 200m hard

Th: 5

F: 2.5 on part of the regionals course

Sat: Regional Meet (3 miles)- 20th place in 17:10

Sun: 6

Total: 35

Regional Meet- Coach wanted us to get out hard and stay near the front. I felt perfectly fine doing so until I started falling off around the 1.5 mile mark. Faded to a 17:10, while the guys I was running with ran around 16:40-16:50. The course was fairly tough so my time wasn't terrible, but I still wanted to be closer to my teammates who were in that high 16s range. Splits: 5:23, 5:56, 5:51

Hope everybody had a great week.

Mon 55 min @ 6:55 plus strides

Tues. 3x(400,400,200) @ 69,69,34. 90 sec recovery Then a 400 @ 63. Warmup & cooldown

Wed 45 min @ 6:25. Plus strides

Thur 20 min @ 6:30. Plus 3 laps of straights curves.

Fri regionals. 4th ( top 15 go to state) teSm was 5th (top 5 go to state)

Sat : off. Coach felt I was pushing too hard so gave e a day off.

Solid week I'm happy. Good job all of you!

I haven't made a post here in ages, so I'll give it a go.

Prs: 57, 2:13, 4:57, 17:33!!

Early Season Goals: top 10 on my team, sub 17:30

Previous In Season Weeks: 37, 42, 28, 35, 37, 44, 41, 40

Week 8 - 40.5

10/19/15 - 10 miles at 7:30 pace

10/20/15 - 5.5 miles at 8 min pace

10/21/15 - 5 miles , 8x200m workout

10/22/15 - 6.5 miles steady state, so around 6:50-7:00

10/23/15 - 2.5 miles at 9 minute pace, then strides

10/24/15 - 7.5 miles , 3.1 miles in 17:33

10/25/15 - 3.5 miles at 9 minute pace

My season's been fairly disappointing so far, but had a big PR yesterday,

ran 17:33, an almost 50 second drop from the 18:19 I ran earlier, and despite that drop I feel like I could have gone faster.

Good Stuff

My Final Week of High School Cross Country Training :(

Senior: PRs of 2:14,4:51, 10:54,17:58, and 37:57

Monday: 6 miles @ 7:02 pace

Tuesday: 1 mile wu, 14 minute tempo(2.39, 5:52) 1 mile cd

Wednesday: Track workout(2x1000,800,400, 2x200) Can't really tell say my splits, but that was the most relaxed I have ever felt in a track workout. 1 mile cd

Thursday: 20 minutes @6:47 pace with 5 strides

Friday:13 minutes at 7:00 pace

Saturday: State XC Meet: 17:58 for 65 place in my Division, and 6th on the team. I took it out pretty easy, and had spots on the course where I would shake out all the tension, then proceed to move up to the next pack. Probably passed around 30 people doing that. I also had the kick of my life with about 500 meters left. Never even realized I was on pace to break 18 minutes. I was at 17:44 with about 150 meters left to go, and just went all out. Almost outkicked a guy who goes 52 low for 400 meters in track.

The stars just aligned this meet, and I almost cried at the start line realizing it was my last HS XC Meet. My team took third overall, but just lost to two very good and experienced teams. We did beat the team that beat us for the Conference Title, and that was all that really mattered to us. The last six years being apart of my XC Team have been awesome, and luckily the the only other varsity senior and I maybe running in the same D1 Conference for the next five years for different schools. We started out our careers together, and we finished together. Now I'll take maybe 2 days off, a few days of some light, light running, then I'll get into the swing of things for Track. I have some lofty goals now(sub 10:30 for 3200, and sub 4:45 for 1600), and I'm going to have to put in a ton of mileage to do it.

Bump

Bump.

Sorry I forgot to edit my post from last week so the week posted above had the long run I had posted as Saturday on Friday and the workout described was on Saturday

TannerD22 wrote:

Bump

youre pissing me off bro