High School Training/Racing Thread 3/26-4/1

I have a sad announcement.

I'll be stepping down from the HS training thread, as I have decided to go pro after one year in high school. I'd like to thank my coaches, parents, pets, and fellow runners. I'll be headed out to Flagstaff to train with the Letsrun team to be the next big distance star.

Thank you all.

Heh! Post coming up in a minute.

Training with my team again, lower mileage than I wanted to reach but I'm still pretty beat up from the week so I figure it's enough.

M: 3.1 mi easy + strides, plyos

T: 3200m time trial (10:35) + short hill sprints (10 sec, 95%, long rec). Pretty happy with this - 5k PR is 5:25 pace. Thought I would be in much worse shape. Had a little left in the tank, even-split the miles, was able to kick into another gear from 2400m

W: 5 mi easy + plyos, lifting

Th: 3.1 mi easy

F: 800m time trial (2:05) then 15 minutes of tempo pace up ~200m hill and jog down. Very happy with this - PR from May last year is 2:04 (though TT this week was hand-timed, that was not).

Sat: 6.6 mi 'long run' (was an hour though...working on it) + 40 min mostly easy swimming

Sun: OFF

Total weekly mileage (incl w/u/c/d's): ~25 mi

So, pretty happy with the time trials, just need to get onto eeking up mileage and lifting more consistently.

Mon - 3 mi easy

Tues - 8x300 w/1 min rest and 5 after 4. Avg @ 53.5 w/ 30 mph gusts headwind w/ 1.5mi w/up and 3mi c/d

Wed - 8 mi SLOW

Thurs - 3 mi easy

Fri - meet: 1600 @ 5:11, 4x400 @ 58.0

Sat - off

Great workout on Tuesday, felt good and everything, died on 7th (59 sec) but still kept a faster average. 1600 - warmed up about 1:15 before it started so there was that, and then it got windy and rained so all in all, crap. Ran 5:01 here last year. 400 - 1 full second faster than last year and had some left in the tank at the end.

I’m an 800 runner, NOT a miler, haha. Hope everyone else had a good week. Also, I had a 101 fever on Wednesday night and felt weak Friday, so that may have added to the poor race, however, I hate running the mile compared to the 800, it’s so boring in comparison, to me.

Alright week for me.

Alright, actual training week here.

M: 40min easy w/ 6x15s strides

T: 5 min WU, 35 min gentle progression, 10x20sec hill sprints w/ slow jog down, CD to 9 miles

W: 45min easy

Th: 2 mi WU, 4x2k (7:35, 7:24, 7:15, 7:06) w/ 1 min jog rest, CD to 10 miles

F: 45min easy

Sa: 35min easy

Sn: 12 mi @ 6:38/mi

Another really good week over here. Tuesday was run in freezing rain and wasn't much of a workout, just some speed/strength stuff, but it felt fine (after I tripped in a f*cking pothole). Thursday, meanwhile was a decent workout, run in my kind of weather (mid 50s and rainy, which is actually my favorite). I felt really good, set another 5K PR (17:20) in the middle, so I'm very happy with this one.

Long run on Sunday was fast, as usual, although it looks like this'll be the last time we do a fast long run according to our coach. 800 foot elevation change, so the hills were there.

53 miles total, "racing" the 800 and 4x800 at a dual meet Thursday and then actually getting my inaugural (read: freshman) track season underway on Saturday and running the 3200. I'm honestly not sure what to expect, I'll probably go out in 4:50 or so and see what happens. I'll do my comments when a few more people fill out their weeks.

Don't have time to write much so I'll just talking about my best workout this week

Planned 2x3x600 @ 1:45 1 min between reps 5 between sets

Went

1:52

1:56

1:54

1:52

73 400

35 200

Winds were STEADY at 20mph with bigger gusts. I felt strong but the wind killed me mentally, hence the shortening.

Racing 1600 at invitational in 2 weeks. Want sub 4:40

After 1.5 weeks of no running, I got an MRI on my foot. Turns out I somehow had a partial fracture on the ball of my foot that had started to heal by the time of the MRI. So, it looks like I'll be in a boot for at least 3 weeks. Had a complete fracture of the same bone on the opposite foot at this same time last year that put me in a cast and on crutches for 6 weeks and messed up my entire xc season, but luckily I stopped before it turned into that this time.

Everybody on this thread is looking good, really excited to follow everybody's training and see what you all do this track season.

bump

Mid D runner here, had a decent week.

Monday- 6X400 w/ 3’: 64,63,63,63,61,60 then 2X200 in 26

Tuesday- weights then 5 miles easy

Wednesday- 400m race in 51.0, ~30 minutes then 800 race in 2:03

Thursday: cross training

Friday: Frisbre game

Saturday: 800m in 2:00

Sunday: 5 miles easy then 8X16 sec hill sprints with short rest.

NWARunner - Nice job on the 400!

kid from PA - do you guys do fast long runs often? Have you been doing those since XC? Do you think they are necessary for mid-D training? That workout is solid.

2020420 - Good luck on that 1600!

IllinoisRunner - sorry to hear about that. Really sucks for such an injury to hit you in-season. Take it slow and don't rush too hastily back into activity once you get out of the boot.

GheeButtersnaps - nice races and those workouts are impressive! What are your PRs for comparison to those races?

Thank you, my 400 pr is 50.5 and my 800 best is 1:57. Both 800 races this week were wins and I was 2nd in the 400.

Well district is coming up on Thursday and so I’ve tapered for the last week. The last difficult workout I did was Thursday

10 min easy

3200 @ tempo pace(5:20-5:30) hit 10:37

5 min easy

6 x 200 @ 30 (31,28,28,29,30,29)

10 min easy

Overall a pretty difficult workout, but I need to be ready for district since I’m gonna have to run 1:58 or below and around 4:25 to qualify for area.

Monday: 10 min warm up

1600 race 5:11 (PR is 5:09)

10 min easy jogging

800 race 2:23

post race

3x400 1:15 rec

75 75 71

2x200 1:15 rec

35 34

Tuesday 7 miles w/ varsity

Wednesday

5 miles easy

Thursday

15 min warmup

another 10 min warmup

3200 race in pouring rain in 11:16. aiming for 11:00 but cant complain with 45 second PR

Friday:

7.7 miles at ~7:30 pace (stupid stupid stupid stupid stupid)

Saturday: 5 miles easy

Sunday:

Hike In morning

Rock climb at noon

10.5 mile lr in evening (hurt so so so bad).

weekly total ~~50 on singles. All on roads, no soft surfaces.

This week was stupid. I ran some OK but slightly disappointing races, and then was stupid to do workouts on my own afterwards because "I want to be the best". I'm way to freaking sore rn and have to take today off. plus the hot tub at the cabin this weekend really tightened up my legs. Do not recommend.

Lesson Learned: stop, stop, stop, stop, stop trying to work really really hard, and take sundays off instead of having the "no off day mentality"

well at least I got a lot of work in

WHSrunner13 wrote:

Well district is coming up on Thursday and so I’ve tapered for the last week. The last difficult workout I did was Thursday

10 min easy

3200 @ tempo pace(5:20-5:30) hit 10:37

5 min easy

6 x 200 @ 30 (31,28,28,29,30,29)

10 min easy

Overall a pretty difficult workout, but I need to be ready for district since I’m gonna have to run 1:58 or below and around 4:25 to qualify for area.

district already?

Week off really threw my body off due to morning practices. Got a good week in minus the missed day due to hamstring tightness. Mileage much lower this week due to off days but been hovering around 25.

Monday: 4 miles easy in 7:15

Tuesday: 6x400 in 69/69/69/69/68/68 with 3:00 rest (3 miles total)

Wednesday: 3 miles easy

Thursday: 4x600 accelerations from 41/38/34 for 1:53 with 3:00 rest (3 mi total)

Friday: off day due to hamstring tightness

Saturday: Easy jog after aborting 8x200 workout after 2 reps (29, 29) due to tightness

Sunday: off

Hamstring feeling good today so 800 opener tomorrow, hoping for 2:04ish

Alright alright alright! Comment time!

teefurtee - Good week, impressive time trials for someone who hasn't run in a while. Keep working on the long run, you'll get it. Also, are you more of a 800/1500 guy (guessing based on your 800 vs. 3200?)

NWARunner - Decent week with decent race, don't know if that is what you were hoping for racing-wise, but anyways it sucks to get sick in season. Good job fighting through it, and stay the course!

2020420 - Decent workout in the wind, would love to hear the rest of your week if you can later.

IllinoisRunner - Man, that is a bummer. I don't remember if you are a senior (if you are, that really stinks) but even if not, I'd be super upset and frustrated. Keep us posted on your progress when you can!

GheeButtersnaps - Great to see someone new! Very solid week, especially that 6x400 workout, what are your goals for outdoors?

WHSrunner13 - Districts and tapering already? Oof. Are you in Cali or somewhere that takes forever to qualify and has an early outdoor start? Anyways, solid workout, good luck with your racing and keep us up to speed (pun intended!)

epicTCK - Take it easy, coming from another freshman. Just relax, save the really hard efforts for late season workouts and more importantly races (train to race, not race to train). Tough luck on the hot tub.

middrunner - I don't remember if you've posted before and I'm too lazy to check, but if not, welcome! We like to get goals and PRs from new posters. The week looks solid, by the way, and good luck with your race. Update tomorrow if you can!

I know we have a few regulars yet to post (DistanceRunner68, btbski, nxnqualifier, Classof21, Kid with Lice) so if you guys can, please pop in and give us an update!

Bump

kid from PA wrote:

teefurtee - Good week, impressive time trials for someone who hasn't run in a while. Keep working on the long run, you'll get it. Also, are you more of a 800/1500 guy (guessing based on your 800 vs. 3200?)

Thanks man! If I'm being honest with myself, I probably am. I've never raced the 1500 (or mile) and just enjoy the 400. However, doing the 400 and 800 so close to each other in meets seems to screw up my 800, so I might have to move up. We'll see.

Hey guys sorry for the late-ish post, have been super busy with stuff and with a meet yesterday. Anyways my spring break week was a easy one as far as intensity goes.

Monday:

- 1 Mile easy

- 2 sets of:

600 @1:45, 200 jog, 400 @72, 150 jog, 200 @32, 200 jog

- Finish easy to 7 miles

Tuesday:

-7 miles easy @7:15

Wednesday:

-1 mile easy

-8x400 @69-70 with 90 second jog in between 400s

-Finish easy to 8 miles

Thursday: 7 miles @7:25 w/ gf

Friday: 6 miles easy @ 7:25 w/ gf

Saturday: 12 miles on a pretty hilly 6 mile loop

(Didn't wear a watch and went off of feel, easily in the 6:40-6:50 range)

Sunday: Off, too much running around w/ my family for Easter, took some rest :)

Total miles: 47

Still not full mileage but I didn't mind since I was taking this week as a rest week before we get into the hard part of the season workout and meet wise. Figured the little extra rest going into the hard stuff would allow my body to do better in May. Workouts we pretty easy to, the 8x400 workout was probably the easiest workout I've done so far (minus tempos and minute based workouts)

Couldn't add the meet yesterday to this week, but it was a solid effort and I am looking forward to sharing it.

Looking solid everyone! Keep up the work and remember not to stress too much about @ poor regular season race or what not. The only time when times will matter is in the post-season when you peak