xperirunner wrote:
Monday: 4.07 miles 7:54 pace
Tuesday: 4 mile tempo: 2.52 WU, 4 mile tempo, 2.26 CD. 4 mile tempo at 5:54 pace (5:55, 5:59, 5:54, 5:48).
It wasn't too bad because there was wind at the backstretch. I also ran a tempo run after 5 weeks of easy running. I also shouldn't be hammering these tempo runs. Thoughts?
Wednesday: 5.04 miles at 7:58 pace; 7.05 miles at 7:50 pace (felt flat)
Thursday: 6.02 miles at 7:45 pace
Friday: 7.09 miles at 7:44 pace
Saturday: 5.01 miles @ 8:01 pace; 6.12 miles at 7:44 pace
Sunday: 12.24 miles. 7:28 (Hills in the beginning and breathing was whacked)
Total: 61.42
Most likely will be shooting for 68 miles this coming week.
clonedduck, good luck with the upcoming marathon training. getting in some xc races is a good way to prepare, although I think road races are better. Last fall when I was doing all the stumptown races, I never felt like I was racing well, and then I crushed a road 10k and then my marathon. so basically, I'm suggesting that you don't worry too much about the xc season races, and just think of them as good tune ups before the marathon.
WARNING: LONG POST COMING
xperirunner, I'm guessing you're young, probably frosh or soph in college? I'm the "old guy" of this thread at a whopping 24 years old. anyway, you remind me of myself a few years ago.
(ok now although this comment is directed at xperirunner, it applies to everybody here...you younger college kids just starting to take your running more seriously. some of you reading this don't even post here, you just read the thread, which is fine.)
but anyway, just based on seeing a couple of your posts it seems like you may be worrying too much about the details. hundredths of miles...exact paces for easy runs...I used to do the same thing until I realized that nobody needs to know if you ran 4.07 or 4.13 miles at 7:57 or 7:54 pace. not only are those details extraneous, but it could get you into the wrong mindset about training. you should spend more time worrying about the big picture things, and not the exact paces of your easy jogs. you could probably go search for the 2013 version of this 8k xc thread and I was doing the same things. And at the time I was concerned with every tenth of a mile I ran, which isn't a big deal until you have a single bad day or a bad week, and you let it get into your head. Earlier you said your week hadn't been great because you missed a single evening run, which probably was gonna be a 4mi jog or something. You can't let those kinds of things get in your head. When you're working full time, there are gonna be days where you don't have time to run, but you can't think that your day or week or month is ruined because you missed one easy day.
anyway, I hope that didn't come out as negative or as some kind of insult. I just don't want other kids making the mistakes I made a few years ago.
as for my training (which is not aimed at cross country but rather a trail 50 miler in november plus some other long trail races along the way)
M 10.5 easy, flat
T 8 easy on trails
W 11 hilly miles, 2200' climbing
Th 9 hilly but easy
F 8 easy w/ strides. flat
Sa 18 miles (4960' climbing) in 3:22 (11:30/mi) on the timberline trail around Mt Hood. lots of snow still
Su really easy 5.7 mile jog at 9min pace. quads feeling okay but body is tired
total 70 miles in ~10hr15min (avg pace 8:40/mi LOL) with 10,500' climbing. this felt more like an 80 mile week because
I'm really starting to feel like an ultrarunner now. saturday's run was crazy, I did it solo in the warm afternoon. it's sort of at altitude (started at 6000, went down to 3400 before going back up to 6000) which makes the uphills SLOW. this was tied as my hilliest run ever (last week I did 17 miles with 5000' of vert) but this week was my hilliest ever by a good margin.
I might hop into a 3k steeple on tuesday if I'm not still sore from saturday. will probably aim for 10:0x or something. haven't done any speedwork or hurdles in months...what could go wrong?