Week of 5/5-5/11
Sun: rest
Mon: 6 miles easy (8:10)
Tue: 2 mile warm/cool, workout pacer for state qualifier. 600 in 1:45, 400 in 67, 4x200 avg. 31. Long rest so it wasn't too strenuous for me.
Wed: 5.5 miles easy (7:50)
Thu: 1 mile moderate (6:25), 4 miles easy (8:00)
Fri: rest
Sat: 3 miles easy
Total: 22.5 basically junk miles
This was basically just a week of little running before we take our 1 week break going into cross country training. My team won state for the first time in several years, so we are all excited about that. I really wish I could have been a contributing factor.
A group of my teammates and I have challenged another local school to just a fun dual meet so we will see what happens there. I am running the 5000 and the 4x400.
Time for my post-season evaluation and goals for what will be my final High School XC season:
Incoming senior 17 y/o, 5'8 140 lbs (could drop a couple, I know)
PR's
800- 2:10.9
1600- 4:54.5
2000m Sc- 7:27
3200- 10:37
4k XC- 14:31
5k XC- 18:42
5k (road)- 18:55
This XC season we will likely have one 4k race and several 5k races, though we may not run at one of the premier races in the country due to our conference meet being the same weekend.
Goals:
4k- 13:28 (5:25 pace)
5k (road 4th of july)- 17:35 (5:40 pace)
5k- 17:20 (5:34 pace)
8k Pre-season TT- 29:30 (5:54 pace) very hilly course
Half Marathon (After State)- 1:22 (6:15 Pace)
Don't know why I'm setting such high goals after not reaching any so far, but I'm bound to get one eventually so here's to hoping.
This summer I'm going to up my mileage a significant amount from what it has been. Being honest with myself I have slacked on the mileage and need to get it up if I want to see more improvements in myself. This past track season disappointed me due to how early it ended. I had the goal of at least running conference but was shut down even before that one.
This year I also want to train smarter. I'm not going to do much more than a weekly tempo and a moderate effort long run when it comes to effort this summer, but I do intend to get my mileage a lot higher than it has been in the past. I need this season to go well.
I am also going to begin weight lifting and may continue to bike a bit for strength, probably something I should have been doing this whole time.
I am considering running in college for a DIII school in the ASC and would appreciate any and all advice about this a la this thread:
https://www.letsrun.com/forum/flat_read.php?thread=9354439
Aurelius ii-
Dang I should have raced the mile this week just to give you an update. If I end up doing the mile in our dual meet as well i'll go for it, though it likely won't end well as I am not running this week. Thank you for taking the time to give that advice though.