Track and Xc Goals

so I had a workout last wednesday and raced Friday.... Ran a 5:07 :(

went out in 75 and was dead. 2:32 800.

Splits were 75, 77, 80, 75.

Today I was supposed to have a workout but I told my coach I didn't think a workout would be good for me because I've been feeling fatigued all season and my legs just aren't recovering.

I feel like I'm maybe burnt out, but I don't know because I typically don't get that much sleep (5-7 hours), so that could be why I'm always tired. I also just checked my resting heart rate to see if it's elevated (symptom of overtraining apparently?), but my heart rate is about 45-48bmp, whereas this past summer/fall it was usually 55-65, so I guess mine is much lower now.

If you care about your season, start getting 7-8 hours of sleep minimum and take your easy days easy. I had a similar issue and this fix it for me. Also I recommend icing your legs immediately after a workout and then when your legs start feeling "less dead" switch to heating your legs later night (2-3hours after maybe?). This should help boost recovery a little.

I have been reading this thread for quite a while now and can see that you are dedicated. Just focus on getting sleep and do some of the other thing I suggested and you should feel better soon. Good luck!

Solid workout today (probably my best this season).

1.5 mile warmup

2x800 w 7 min rest

1.5 mile cooldown

Went 2:24 for the first one, and 2:22 for the second... Season pr is only 2:20 for the 800....

Well, Junior Year Season will officially end tomorrow. Scheduled for the 1600 and now they added me to the 4x800. Looking for a 4:48 (13 second season pr) in 1600, and a 2:16 in the 800.

5:22... Never thought I'd be ending my season like this. Wow. Splits were 74,78,88, 82. Came in last in heat. Can't believe I ran a 5:11 freshman year and just finished Junior season with a 5:22. Started spring off with a 5:05....

I took 11 days off then started running a little bit again. I'm going on vacation in Italy so my running isn't gonna be consistent until July.

Last week after a couple days back from running, I ran a 10k in 41:50 in a local race.

I think I'm in low 18 shape right now, because I split a 19:20 during this race and wasn't trying that much.

Yesterday I got out for a 9 miler @7:50 pace, so that was pretty good.

Practice starts August 13th, so I'm only gonna have about 6 weeks of good training to get into shape. I'm probably gonna start at about 50 miles and work up to 70 miles. I'm only at about 30 miles right now, so the progression is gonna be pretty quick, but building up wise im gonna have some doubles and alot of slow miles so I don't think it'll burn me out, although I'm a little injury prone.

My biggest goal is breaking 17:00 this season, and I will do it this year.

Sub 17, sub 10, and sub 4:40. I haven't ran a pr in outdoor track in quite some time, but this year is going to be different. I'm gonna run more mileage than ever this summer (last year I ran about 300, this year I'm doing 500+).

Here is my mileage from the past week. I only ran like 25 miles the week before, so I think it might be risky because I don't really have a buildup, but I'm feeling really good and I feel like it's already somehow made me back into shape. I've also been doing some good active recovery after my runs, such as swimming, spikeball, biking etc.

Monday: 8 miles

- morning run: 4 miles @7:54 pace

- afternoon run: 4 miles @7:22 pace, last 2 miles @6:35 pace

Tuesday: 9.1 miles @7:51 pace

Wednesday: 5.3 miles @8:31 pace

Thursday: 8.6 miles

- Afternoon run: 4 miles @8:40

- Captain’s practice: 4.6 miles @9:32 pace

Friday: 5.1 miles @7:59 pace

Saturday: 6 miles @6:54

- Miles 1&2: 6:54 pace

- Miles 3&4: 7:19 pace

- Miles 5&6: 6:29 pace

Sunday: 14.1 @8:20 pace (Longest run ever)

Total: 56.2 miles (most mileage ever

I would say do more faster runs. I would be mad if I were you because I have been there. Honestly it just motivates me more.

TNE wrote:

Here is my mileage from the past week. I only ran like 25 miles the week before, so I think it might be risky because I don't really have a buildup, but I'm feeling really good and I feel like it's already somehow made me back into shape. I've also been doing some good active recovery after my runs, such as swimming, spikeball, biking etc.

Monday: 8 miles

- morning run: 4 miles @7:54 pace

- afternoon run: 4 miles @7:22 pace, last 2 miles @6:35 pace

Tuesday: 9.1 miles @7:51 pace

Wednesday: 5.3 miles @8:31 pace

Thursday: 8.6 miles

- Afternoon run: 4 miles @8:40

- Captain’s practice: 4.6 miles @9:32 pace

Friday: 5.1 miles @7:59 pace

Saturday: 6 miles @6:54

- Miles 1&2: 6:54 pace

- Miles 3&4: 7:19 pace

- Miles 5&6: 6:29 pace

Sunday: 14.1 @8:20 pace (Longest run ever)

Total: 56.2 miles (most mileage ever

run singles until you get to 60-70+ miles a week

have an off day once a week at this point in your career

lower that long run in mileage and pick up the pace

try and get a typical week where you do

Monday: Easy 6-8 + Strides

Tuesday: 6-8 with 10-20 minutes moderate in middle

Wednesday: 8-10. first 7-8 at same pace as Mondays easy run with last 2-3 faster

Thursday: 6-8 + 8-10 x 10-20 second hill sprints

Friday: Easy 5-7 + Strides

Saturday: Long Run. 10-12. overall 5-10 seconds faster per mile pace than a normal easy run with last 3-4 miles another 5-10 seconds faster

Sunday: OFF

Total Mileage: 31-53

I just gave example mileage but that shouldn't be that bad for you with an off day

run on a 4 week cycle where you increase for 3 consecutive weeks then every 4th week cut back a little. so maybe you go 30-40-45-45-50-55-60-60-65-70-70 or something like that.

Work on getting the long run up to 90 minutes of effort at slightly faster than normal easy run pace

Strides are super important to do 2-3 times a week. Rest is most important. taking one day off to just let your body recover. Hills will help build some strength and form as well. Other runs do on variety of surfaces. Rolling hills is ideal. * hours of sleep a night. no exceptions. Healthy diet, whole grains, vegetables, fruits. Stretching is dumb. drink lots of water

Some solid training/base building. Been working out every day, eating healthier than I ever have, and averaging more miles than I ever have. Hopefully this culminates in a sub 17 performance in my final season. Here is my mileage from the past 2 week.

Week of 7/9 (week 2)

Monday: 5.1 miles @7:49 pace

Tuesday: 8.3 miles

- Morning: 4.0 @8:07 pace

- Afternoon: 4.3 @9:22 pace

Wednesday: rest

Thursday: 12 miles

- Morning: 8 miles @8:23 pace

- Afternoon: 3 miles @6:47 pace

- 1 mile cooldown

Friday: 13.1 miles

- morning: 4 miles @7:39 pace

- afternoon: 9.1 miles @ 9:18 pace

Saturday: 11.5 miles

- Morning: 7.5 miles @7:55 pace

- Afternoon: 4 miles @8:32 pace

Sunday: 12 miles @7:50

Total: 62.4 miles (126.6 miles in july)

______

Week of 7/16 (Week 3):

Monday: 5.9 miles @9:17 pace

Tuesday: 10 miles @8:00

Wednesday: 5.2 miles @7:42 pace, middle 3 @6:30 pace

Thursday: 10.5 miles

- Morning: 4.3 miles @9:05 pace

- Afternoon: 6.2 miles @8:22 pace

Friday: 8.6 miles @8:42 pace

Saturday: 7.5 miles

- 3.1 @6:38 pace

- 4.4 @8:17 pace

Sunday: 13.1 miles @8:23

Total: 60.8 miles (187.4 miles in July)

Here is my past two weeks of base training:

Week 4 (7/23)

Monday: 2.2 miles @7:24 pace

Tuesday: 9.1 miles @8:51

Wednesday: 9.3 miles

Morning: 1-2-3 miles

Middle 2 on and off tempo @6:19 average pace

Afternoon: 3.3 miles @ 7:13 pace

Thursday: 7.5 miles @8:14 pace

Friday: 6 miles

Morning: 1 mile warmup- 3.1 tempo @6:28 pace, 1.9 mile cooldown

Saturday: 9.1 miles @7:32 pace

Sunday: 15.2 miles @7:42 pace (longest ever)

Total: 58.4 miles

Week 9 (7/30)

Monday: rest

Tuesday: 13 miles

Morning: 9 miles @8:30 pace

Afternoon: 4 miles @8:24 pace (258.8 in July)

Wednesday: 7.5 miles

First 3.75 @6:56 pace (fartlek), Second 3.75 @8:51 pace

Thursday: 10.1 miles @8:11 pace

Friday: 5.1 miles @7:34 pace

Saturday: 12.1 miles

Morning: 1 mile warmup @7:39 pace, 5k @6:16 pace

Afternoon: 8 miles @7:36 pace

Sunday: 12.4 miles

7.5 @7:18 pace, then stopped for water, 4.9 @8:35

Total: 60.3 miles

Season officially starts on Sunday! Way too excited. I've been updating this thread since my sophomore year of cross country, and in a few days I'll be starting my senior and final cross country season. It's crazy how time flies.

Senior Year XC Goals:

- Sub 17:00

- Be a good captain

- Win our school's first Triple Crown (League championship, county championship, and state sectional title)

- named to any of the all county teams

To any other seniors starting their final season, good luck.

Hey TNE I would like to speak to you in private so i was wondering if you could DM me on instagram? @ahmodylan

DSP wrote:

Hey TNE I would like to speak to you in private so i was wondering if you could DM me on instagram? @ahmodylan

Just did

So my training has been going well. I've been training alot faster than usual. I used to rarely go under 7:00 pace during a run, however my coaches have wanted us to speed it up recently. Here's my week so far:

Monday: 4.4 @6:33 pace

Tuesday: 5.0 @7:15 pace

Wednesday: 5.5 @6:57 pace

Thursday: 4.6 @6:28

Am I gonna burnout? Or is recovering @7:15 pace okay?

I would slow down to at least 7:30 on the easy runs.

I haven't been running much recently. Today we had a 3.55 mile TT to determine varsity for our first race. I ran a 21:08 for 3.55 miles, which was 3rd on my team, and about 5:57 pace. I think it's pretty good for me right now.

My Pr is 17:49 (5:44 pace) for a 5k, and this was on a hillier, longer road without spikes and not a race obviously. Pretty sure I could run abour 17:20-17:30 right now.

Last year, I only ran about 24:40, so this year was pretty good!

So this past Saturday I ran my first 5k... in 18:31. Pretty disappointed after averaging 60 miles per week over the summer. I think it might be because my coach only has us run like 10-15 miles a week, which is terrible.

Sunday I ran 16.1 (longest ever) at 7:36 pace, which i was really happy about. I also signed up for the Philadelphia Marathon. Monday I ran an easy 5 @8:00ish, today I ran 6.1 @6:54 pace. Thursday we race, and it is at our easiest course, so I'm looking for a 17:30.

Refer to my user