High School Racing/Training Thread 4/1 - 4/7

PRs- 2:09/4:42/10:43/17:17

Goals- sub 2:00/4:30/10:00

Grade- Senior/17

(2-3 mi every morning or night @ 8:30 - 9:00)

M- 10.5 mi LR @ 8:15 with a 1 mile 400 ft hill.

T- 7.7 mi easy @ 8:15 w/ 2 strides

W- 800m Tempo + 2x1000 CV + 5x300 1600 pace + 4x100 hard all with 200m jog recovery and 15 sec recovery for the 100s

Th- 9.5 mi easy @ 8:05 w/ 2 strides

F- 7.5 mi easy @ 8:30 over hilly route

S- 30 min Tempo @ 6:55 over VERY hilly route (constant up down)

Su- 6.5 mi easy @ 8:20 w/ 4 strides

Total: 83 miles

Had decent warm ups and LONG cool downs this week as well as a single triple on Wednesday when my friends did their double in the afternoon.

CV Workout Splits: 2:57-3:38-3:35-58-55-53-53-54-14-15-15-16 Very controlled and nothing was near all out except the last 100m rep because those were killer.

This was my highest mileage week ever and from now on I'll probably be more in the 60-70 mi range like usual. Hoping to PR big this next week!

Good Luck to everyone else!

might as well start posting on these again

PRs:

4:59 (last season)

2:09 (last week)

16:58 (November)

56 relay split (last week)

Monday was a v02max session, 10x400 in a little under 80 avg with 60sec rest

Tuesday was an easy 40 minutes, then swim in the PM

Wednesday 4x300 in about 47.5 avg, 4x200 in 28.5 avg, plenty of rest, swim in the PM

thursday 30 minutes easy, PM swim

Friday no run

Saturday 67 minutes 9 miles "long run"

I might do a short run today.

The mileage is very low, I'm returning from being injured January and February. My coach is having me do the 800 because I've really only run maybe 90-110 miles in 2019. I really want to get back into good shape. The original goals for the season were sub 10, sub 4:40, and sub 2:10. I've somehow gotten a lot faster on the lower end of things (Swimming, I guess?) but there is no way I go under 10 now. So the goal is now to just qualify for state, which will take 10:00 / 2:03ish / 4:40 at regionals

ahh and 10:35 pr from a time trial in xc

PRs - 2:00, 4:34, 9:56, 15:48

Goals - 1:55,4:25,9:40,15:10

Grade - Junior/16

M - 35 Min Easy @ 6:58 avg

T - 40 Min Easy @ 6:40 avg

W - 10 Min Easy @ 6:09 avg

Th - 10 Min easy. 4 x 1600 @ T with 1 min rest. 4 x 200 @ 800 pace with 200 jog. 10 min easy

F - 30 Min Easy @ 8:13 avg

S - 600 @ 800 pace then 4 min rest. 400 @ 800 pace then 3 min rest. 200 @ 800 pace

Sun - 1.5 Mile Easy @ 7:45 and Strides

Thursday Workout Splits - 5:12,5:05,5:08,5:09 then 28,28,28,26. I felt very rested going into the workout and jumped the gun on the mile repeats as it was our only workout of the week and I pushed myself very hard on the last 200 of the workout. 8.5/10

Saturday Workout Splits - 1:30, 59.5, 28.1. Windy and did the workout alone so that made the 600 very difficult to maintain the pace I was going at, hopefully the 800 at district will be better. 9/10

Week before our district meet and I am honestly quite confused as to why my coach is having us taper so much for this. Our district is not very strong and none of our varsity guys will have a problem qualifying for the area track meet in two weeks from now. Will Update on next one of these how that meet goes