Rip. Got cancelled. Might do a 5k to see what I can run off of straight strength work.
Rip. Got cancelled. Might do a 5k to see what I can run off of straight strength work.
Hell the sharpening phase is usually not too long right? Just get into some specific workouts and take a crack at it soon after. Maybe get one or two guys you know to help you in the first half or the TT.
Monday : 61 min recovery / 8.18
Tuesday : 2 up, 4x2 mile @ HM w 2 min jog (11:23.7,11:21.1,11:19.9,11:15.8) 1 down (11.5) +30 min pm (4.12)
Wednesday : 67 min easy (9.02)
Thursday : 60 min easy (8)
Friday : 2 mile WU, 8x200 @5k , 6x200 @3200, 4x200 @1600 all w 200 jog, 2 down. 30 min PM (4.22)
Saturday : easy 72 min (9.79)
Sunday : 90 min LR. (5 miles @ T/LT, 5 @ easy tempo, 4 easy) <5:40-5:55>{6:10-6:20}[7:00-7:20]
Total : 8:59/77.6
Good week, wrapped up my most consistent and best 3 weeks of training thus far with a harder long run. Going to back down to 60 miles this upcoming week, with one lighter workout.
Update :
Took yesterday off because I decided to full send a time trial this morning, which is a fairly short recovery window from my pretty hard long run.
Was about 65 this morning with a very slight breeze, had my friend pace me on the bike by riding next to me for the 5k, it was very nice to surprise myself and run faster than expected. I feel like this season could be a breakout if I actually get the chance.
Splits :
5:05.0
5:04.7
5:04.5
:34.8
15:50 for a 13 second PR.
Nice work! That is a great mid-summer TT. What was the course like? Also, when are you going to give your HM TT a try?
Amazing run dude. This thread has honestly been an inspiration for me to jumpstart my training. Keep rolling and please keep us updated.
Also remember when JS told you it's take years for you to get this fast? The wizard lies!
Should’ve clarified, it was on the track to make it easier to hit consistent splits etc.
Every split was 37 or 38 per 200, until the final.
Not too sure if I will do the half TT sadly, my state announced XC will continue as normal, which my be more of a detriment to my season than anything if I raced a half.
Going to get 3 more big weeks of base in after this down week, get some longer tempos in on hilly routes and every other week add in 6-8 x 800 @5k and some mile pace stuff to inject some speed into my legs.
Nice thread to read through. Great improvements and consistent training.
My long term goal is sub 16. I've been using Daniels' 5k/10k plan at about 80km (50 miles) per week. Into phase 3 now (VO2max and threshold work mainly) On Saturday I ran a 5k race in 16:51 for a 37s improvement over a TT I ran in early May.
I have another race in 2 weeks time which could be 5k or 10k. I'm currently signed up for 5 but might swap to the 10k since my PB in that is now very soft (37:04).
Sounds like you could for sure drop the 10k down with ease.
15:30 in a race!
Congratulations. That is an excellent time.
Congrats man! first sub 16 is nothing little! take pride and keep going!
also dont say that youre sad that your state is letting you run xc.. we are probably not even doing it :(
may i ask though, what type of week would you do if u didnt have a season? i am looking for a week that i can follow! Thanks!
You are from California right?
I would say just build the most solid base you can. I have a couple people I know from there and they are pretty lost right now. I feel like it is hard to build a base from June-December without knowing with any certainty that you will have a season, so I would say is do time trials during your base.
Something like :
Monday: recovery day of easy miles, slow and don’t look at your watch at all throughout the run.
Tuesday: tempo, start at 4 miles and build up to 6, alternate between something like Jack Daniels tempo (LT) and tinman tempo/roughly M pace
Wednesday: easy day
Thursday: easy day with strides
Friday: fartlek/hills/speed/cv workout
Saturday: easy
Sunday: LR
And I wasn’t saying I was sad I am having cross, just disappointed the actual half I signed up for was cancelled. No worries.
okay thank you for this! This should be perfect once i start up training once more!
Thanks for clarifying
Monday : full rest day
Tuesday : 15 min WU (2.1) - 5k TT (15:50) 30 down (3.74) + 30 min PM (4.21)
Wednesday : easy 60 (8.16)
Thursday : easy 75 hilly route (10.02)
Friday : 2 up - 4 @ tempo (5:43,5:48,5:45,5:43) - 2 down
Saturday : easy 60 (7.92)
Sunday : 90 min LR (14.10)
Total : 61.3 / 7:10
Well, finally got sub 16 this week for a TT effort. felt good, and pushed it the last 200 with a good kick. Calves were trashed for the following 4 days, made friday a short tempo. I am super curious what I could run for 3200/1600 right now, my PRs on my
Athletic profile are still 11:03 and 4:47. Todays long run was super effortless, 6:20s felt easier than the 7:36 pace yesterday. Was going to push it but held off because I have a couple workouts this week and want to make sure I can get after it these next 3 weeks. As of now, season is still scheduled.
This is wicked! I haven't been to the thread in weeks. Reading through to catch up and seeing you rip those HM workouts. Then the disappointment of a canceled race. Now you come back and crush a sub 16 in the 5000.
Just keep going, dude. This is clearly working well for you.
Love watching your progress. You crushed that long run! With the time trial and tempo thats a pretty heavy week, make sure you listen to your body even though you have some awesome momentum right now. It's better to undertrain slightly and stay healthy than to overdo. Amazing stuff man.
Do you have a goal for this season (assuming it can go ahead)?
Thanks. Honestly. This week was lighter than last week, today’s long run just came easy and 6:20 pace felt what my legs wanted to do - normally my long run is on dirt roads and gets over 1200 feet of vert so that is probably why they felt good, along with the shorter tempo. Tomorrow I will for sure take it easy before my workout on Tuesday , good call thanks!
Was hoping you would comment, hope all is well with you man!
I have reached out to a few college coaches and may have ran a good enough time to walk on to a super good program. We shall see.
Obviously courses vary a ton, but I would for sure want to break my school record (15:55 is the current mark), but realistically I would like to get as close to 15:40-15:45. Idk if that is a long shot, I still have 3-4 more weeks to grind some 75+ mile weeks. My body has never felt better.
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