Week of 5/13-5/19-No running
Now that Next week is the start of my base building phase, it is time for my lengthy self-evaluation and setting of my goals for this upcoming XC season.
Incoming Junior; 16 y.o., 5'8 133lbs.
PR's:
800: 2:18
1600: 5:02
3200: 11:11
3-mile (XC): 18:20
5000 (road): 19:11
5k (XC): 19:19
This XC season we will have one 4k, several 5ks, and one 3-mile race. My goals for the XC season are:
4k: 14:15 (5:44 pace)
5k: 17:40 (at chile pepper festival or state)
3-mile (flat conference meet): 16:59
Now I know this appears to be a MAJOR jump from my 19:19/18:20 from last season, but keep in mind last season I missed out on the final 6 weeks of base training due to an injury and I feel that this had a major impact on my last season. This summer I intend to reach 60 miles in a few weeks, but to average around 50 MPW, maybe a little more depending on how much time I have available to double.
Most of my weeks will look like this:
Sun: Long Run (alternate pace weekly from easy to moderate)
Mon: easy run
Tue: AM aerobic-paced repeats (ex. 7x1 mile, 4x1.5 mile, 10x800), PM: easy run
Wed: AM easy run
Thu: Moderate run/ fartlek
Fri: AM moderate run, PM easy run
Sat: XT, weights and bike usually, may learn how to swim as well
Things will be very hard to balance for me, as we have a team XC "camp" (has to be called that so we can legally train as a team)
as well as a job (I am trying for 40 hours/week so I can buy a car and pay insurance) and a college degree program running Monday through Thursday that will severely impact the number of team practices I can attend. I will try my best to post on Saturdays but I will not promise anything and a majority of my posts may be on Sundays.
This season will hopefully be good from a team standpoint as our top 4 runners are returning, and our only goal is to qualify for state (last year we missed by 21 points due to one of our top 3 runners had a bad reaction to the heat and dehydration, and ran ~1:30 slower than he had ran on the same course earlier in the year.