Winter Training

Focus on the big thing first.

What Does that mean?

To be a better runner, the most important thing is running. Running more miles will get you 90% of the way there. Take care of that 90%, and then worry about the rest.

That makes sense now, but how much miles should I run with swim team going on?

Swim team is a sure fire way to be great at swimming during next track season.

I just like it because it gets you really strong, is good conditioning, and helps rest your legs.

ScottyP wrote:

I just like it because it gets you really strong, is good conditioning, and helps rest your legs.

Resting your legs for a couple months before track season is not the way to run fast during track season. Swimming is good conditioning for swimming, not for running. If you want to be the best runner you can be, swimming has to be secondary to running. That's the hard truth. Now, I'm not saying to quit swimming. Do what is fun for you as you are young.

It's not fun to me. I do 30 mpw, with the swimming because I thought it's good extra conditioning with no pressure on legs. I also like the strength you get. My queston though was how much running a week should I do? Also what pace? I ran a 19:01 in the 5k this last fall for a good starter.

I also want to know about good nutrition. What is good nutrition, and how much does it help?

If you want to be good at running, quit the swim team and build up your mileage. Add in progression runs and strides when you can and build from there.

ScottyP wrote:

It's not fun to me. I do 30 mpw, with the swimming because I thought it's good extra conditioning with no pressure on legs. I also like the strength you get. My queston though was how much running a week should I do? Also what pace? I ran a 19:01 in the 5k this last fall for a good starter.

The pace is whatever feels easy for the day. If you feel good you can go faster, if you feel worse you go slower. Build up to 40 mpw for now. Nutrition isn't the most important part, but for the most part just stay away from unhealthy. Stay away from excessive amounts of sugar and processed foods. Eat raw foods, fruits and veggies are important.

ScottyP wrote:

It's not fun to me. I do 30 mpw, with the swimming because I thought it's good extra conditioning with no pressure on legs. I also like the strength you get. My queston though was how much running a week should I do? Also what pace? I ran a 19:01 in the 5k this last fall for a good starter.

The pace is whatever feels easy for the day. If you feel good you can go faster, if you feel worse you go slower. Build up to 40 mpw for now. Nutrition isn't the most important part, but for the most part just stay away from unhealthy. Stay away from excessive amounts of sugar and processed foods. Eat raw foods, fruits and veggies are important.

No idea why that triple posted. My apologies.

No worries, I can't quit swimteam my mom won't let me.

Peckinrippin wrote:

ScottyP wrote:

I just like it because it gets you really strong, is good conditioning, and helps rest your legs.

Resting your legs for a couple months before track season is not the way to run fast during track season. Swimming is good conditioning for swimming, not for running. If you want to be the best runner you can be, swimming has to be secondary to running. That's the hard truth. Now, I'm not saying to quit swimming. Do what is fun for you as you are young.

This. I thought the same thing you did, but three months of running helps a lot more than swimming. I ran 18:01 in XC sophomore year and swam over the winter and ran 10:53 for 3200 in the spring, then my junior year I didn't run much faster in XC (17:48) but without swimming I got down to 10:08 in the 3200. Still not great, but swimming really doesn't help.

ScottyP wrote:

No worries, I can't quit swimteam my mom won't let me.

Tell your mom some guy on Letsrun.com told you that you should quit swim team. She'll understand.

Actually, are you better at swimming than running? Maybe this whole track thing isn't for you.

Have you ever played ping pong?

I'm not better at swimteam. A lot of the really fast guys on the team do it, so I thought it must be helpful.

Son it's highly unlikely your diet is the problem unless you are eating large quantities of junk food and are overweight. The best advice I can give is to eat a balanced diet and make sure you eat lots of fruit and vegetables. Drink milk every day and include eggs in your diet. Also take a multivitamin along along with vitamin D3 and calcium.

Joining the swim team is a fantastic idea because you will improve your aerobic fitness. I would do one or two long runs every week at a pace where you can still speak in sentences. In other words your stated plan looks good.

Overtraining and overstressing your legs is the major concern of high school athletes so I would not recommend lots of off season running.