In a constant state of disappointment, I need to break out

Keep after it! Running is a patience game. If you try to hurry the process you will get hurt, lose interest, and become a couch potato. Continue to work hard. Build on today’s successes. Stay positive and work on your weaknesses.

Stop counting and just run.

Sometimes it just happens that way. I only dropped my 1600 time by 6 seconds from 9th to 12th grade. Maybe that's just what my potential was, and maybe you're close to your potential for your age right now.

But I think you're on the right track by looking for simple ways to change up your training. I trained about 35 mpw in high school and thought it was high mileage. Now, years later, I've discovered that I respond well to higher mileage.

It's impossible to say what will work for you, but other people have had good success with a reasonable level of higher mileage and and doubles. So give it a try this summer and see how it goes. I suspect you'll improve more at 60 mpw than you would at 45 mpw.

i agree, especially if the 45mpw was a one off.

You don't say how frequent it was, just that you got up to 45mpw.

If you've been doing 30mpw for the past few months don't suddenly jump to 60mpw. You could get hurt quite easily. I'd suggest doing a gradual increase of easy running, just focus on increasing your miles, see how that goes. There's a lot of room for improvement so don't lose hope!

Thanks.

Last year during xc we routinely did 40mpw and 2 weeks were at 45mpw. This year we have only been running 25-30mpw during outdoor.

I was considering not really taking a full two weeks off, but instead run 2 days each of those weeks, just an easy 4. Then start building slowly and try to get to like 65. I'm thinking ultimately shoot for something like:

M: 7 in pm

T: 2 in am 6 in pm

W: 3 in am 6 in pm

Th: 3 in am 6 in pm

F: 2 in am 4x2000

Sa: 8 in am 2 in pm

Su: 12 long run pace

The short runs, 2-3 would be at like a 7:00 pace, the 6-8 miles would be at about 6:20, then since it's summer, my 4x2K would be at 6:00 pace until last 200 where I'd accelerate through the finish as if race kick. Long run would be at like 8:00 pace.

It this dumb/stupid/crazy or not enough?

I always disappoint myselt wrote:

Thanks.

Last year during xc we routinely did 40mpw and 2 weeks were at 45mpw. This year we have only been running 25-30mpw during outdoor.

I was considering not really taking a full two weeks off, but instead run 2 days each of those weeks, just an easy 4. Then start building slowly and try to get to like 65. I'm thinking ultimately shoot for something like:

M: 7 in pm

T: 2 in am 6 in pm

W: 3 in am 6 in pm

Th: 3 in am 6 in pm

F: 2 in am 4x2000

Sa: 8 in am 2 in pm

Su: 12 long run pace

The short runs, 2-3 would be at like a 7:00 pace, the 6-8 miles would be at about 6:20, then since it's summer, my 4x2K would be at 6:00 pace until last 200 where I'd accelerate through the finish as if race kick. Long run would be at like 8:00 pace.

It this dumb/stupid/crazy or not enough?

Looks like a lot of fast running. Talk to your coach

timin of th esaint major flow

Seeing something like "4x2000" during a summer of base-building concerns me, even if the goal pace (6:00/mile until the last 200) appears quite moderate, especially since you are talking about simulating a race kick toward the end of each 2K. My strong inclination is to be very cautious about mixing speed with increasing mileage. So many runners get unduly concerned that they will "lose their speed" during a period of pure aerobic conditioning, and they ultimately fail to take full advantage of the opportunity to train in long, unhurried stretches without needing to feel race-ready all the time. Increasing mileage can be tricky, and you need to treat it with respect, because injuries can creep up on you if you're not really careful. (I recognize that others have different views about this stuff.)

whew hu wrote:

timin of th esaint major flow

+1

You are not your thoughts.

I always disappoint myselt wrote:

Thanks.

Last year during xc we routinely did 40mpw and 2 weeks were at 45mpw. This year we have only been running 25-30mpw during outdoor.

I was considering not really taking a full two weeks off, but instead run 2 days each of those weeks, just an easy 4. Then start building slowly and try to get to like 65. I'm thinking ultimately shoot for something like:

M: 7 in pm

T: 2 in am 6 in pm

W: 3 in am 6 in pm

Th: 3 in am 6 in pm

F: 2 in am 4x2000

Sa: 8 in am 2 in pm

Su: 12 long run pace

The short runs, 2-3 would be at like a 7:00 pace, the 6-8 miles would be at about 6:20, then since it's summer, my 4x2K would be at 6:00 pace until last 200 where I'd accelerate through the finish as if race kick. Long run would be at like 8:00 pace.

It this dumb/stupid/crazy or not enough?

Sounds similar to the summer of malmo. Just be careful of your paces.

Watch your speed - don't just run junk mileage. Metabolic efficiency training requires you to be in the aerobic state.

You are a slow twitch guy that will respond well to mileage. If you increase your mileage steadily to 70 mpw in October with two aerobic workouts a week, you will be shocked at how fast you get.

Huuhyu wrote:

You are a slow twitch guy that will respond well to mileage. If you increase your mileage steadily to 70 mpw in October with two aerobic workouts a week, you will be shocked at how fast you get.

Thank you, I hope so. I'm getting so desperate.