quest to sub 16:30 : training log

Monday : easy 67 /9.26

Tuesday : 1 mile WU/ 10 @ 5k + 60 sec (6:03ish average, picked it up to 5:30 last mile) 4x30 on 90 off (13.8) + 30 PM (3.9)

Wednesday : 60 recovery (7.85)

Thursday : hill / speed workout consisting of striding up 5% grade 30 seconds - then jog - then stride 30 seconds on a flat 6 times (10.37)

Friday : 62 easy AM (8.5) + 38 min PM (5.37)

Saturday : 1:42 min LR (16)

Sunday : 30 recovery (3.8)

Good week, highest mileage this week. I am on vacation, and am going to do my super week this week. Shooting for a pretty good mileage, two workouts as usual but lots of doubles, going to explore as much as possible and make one last mileage hoorah before the season starts, hopefully.

Total was 78.8 mileage/9 hours 6 mins

Nice training and epic time trial my guy! I’ve been reading this log once a month or so since the beginning of the year and didnt realize you are cole from the discord! Good to see all is going well

What kind of mile shape do you think you are in?

No idea. I would hope to get sub 4:35 if I did mile specific work?

My 1600 PR is still 4:47, that is the last time I raced one.

Monday : easy 10.01 miles : 71 min + 6.03 pm progression ( legs felt good ) 38 min

Tuesday : 10.29 moderate (64 min) + 6 easy (45 min)

Wednesday : 12.03 miles (82 min) + 4.03 recovery (31 min)

Thursday : easy 10.42 (75 min)

Friday : 4.22 up, 20x400 w 60 sec standing {1:14.7,1:13.9,1:14.6,1:14.2,1:14.1,1:14.7,1:14.1,

1:13.8,1:14.1,1:13.9,1:13.5,1:13.5,1:13.8,1:13.7,1:13.7,1:13.7,1:10.6,1:09.5,1:08.7,1:07.8} 3.95 CD +4.14 PM (32 min )

Saturday: 8.11 recovery (64 min)

Sunday : 16.02 somewhat progression {7:04,6:34,6:34,6:11,6:13,6:18,6:20,6:22,6:06,

6:07,,5:58,5:54,5:47,5:28,6:51,6:22}

Total : 100.1 miles / 11:49

Recap : went on vacation this week and i just kinda of took advantage of having a ton of new places to explore running , honestly 100 miles always seemed daunting, but now that I tried it I can see myself in the future hitting 100 often. This was a one time thing though for now. I really feel like I am getting to where I want to be. I decided to do a intro vo2 max workout friday since the last effort near vo2 was my 5k about 3 weeks prior. I was happy with how it went, 73s felt super smooth. I might do a 3200 when my team does a 1600 tt and I would really like to get as close to sub 9:40 as possible. Todays long run was pretty awesome. I checked my watch 8 miles in and realized I was clipping miles off faster than it felt. Decided to try to go sub 5:30 that 14th mile without going to crazy, and barely nipped it. Then jogged a mile and did strides the last. I plan on taking a down week this next one, then staying 70-75 mpw during the start of the season.

Monday : off

Tuesday : 3x1600 @ daniels LT, 4x200, / 8 total

Wednesday : 60 easy / 8.19

Thursday : 66 easy/8.95

Friday : 90 min LR w 30 min tempo, 2,1,1,:30,:30,:15,:15 strides

Saturday : 63 min easy / 8.72

Sunday : 31 mins easy / 4 miles

6:04/ 51.3

Really nice down week this week. Took monday off, and tuesday during my warmup I had a sharp pain in my achilles that forced me to limp a bit through the WU. Decided to still push the workout, felt garbage, and my achilles was still hurting so I called it a day. Ended up having a small bout of tendonitis but it went away completely by thursday. Getting ready to get 2-3 nice 70-74 mile weeks in, don’t planning on going over 74 the remainder of the base season as I don’t think it is necessary.

Dude, if you had achilles pain, right after your first 100 mile week ever, I wouldn't jump back to 70mpw next week. Take 2 days off, and run 20 - 30 miles next week. It won't hurt you, and could prevent injury.

HM guy wrote:

Dude, if you had achilles pain, right after your first 100 mile week ever, I wouldn't jump back to 70mpw next week. Take 2 days off, and run 20 - 30 miles next week. It won't hurt you, and could prevent injury.

It was completely gone by Wednesday and since them I haven’t had a single niggle, even on my LR. I think it might have been due to not stretching or anything on the day off. If anything happens I will take a day off but I feel that I am fine if I haven’t had any pain in 5 days

How do you manage to prevent injury at such high volumes? I'm a senior in highschool that made a foray into 60-70miles last track season. Well, I've had to take more than 8 weeks off for a couple of nagging, minor injuries. I've been super conservative with my approach but I can't seem to shake the small pains.

Also, what are your PRs? I don't feel like looking through your whole thread

I think the fact I come from a soccer background has helped some. I used to have niggles constantly, but nothing that was inhibiting my running. Part of this was because I was vegetarian from last November until this July. I was probably getting 60-70 grams of protein per day, and once I started consuming lean meat again the protein helped a bunch. I think injury prevention drills and strength can be useful. Sometimes I have a small bout of injury, but that is usually caused by ramping up too fast. Idk if that helps, but I hope you get better man.

Lol. I started this thread with a 1600 PR of 4:47 and a 3200 pr of like 11:03.

I ran 10:02 during my one indoor race, and didn’t get a track season.

I ran a 15:50 5k on the track for a random time trial in July, but feel I am in better shape now.

LOL I've been vegetarian since I came out of the womb. I guess I'm screwed

coleiolio wrote:

Lol. I started this thread with a 1600 PR of 4:47 and a 3200 pr of like 11:03.

I ran 10:02 during my one indoor race, and didn’t get a track season.

I ran a 15:50 5k on the track for a random time trial in July, but feel I am in better shape now.

How good were you before you started doing high mileage consistently?

i ran 5:06 off of soccer + like 25 miles a week my freshman year.

Monday : 5x2k @ LT on trails 90 sec jog betw reps 7:07.5,7:06.8,7:01.2,7:08,7:04.4 (11.8)

Tuesday : 70 easy /9.4 + 30 easy (4)

Wednesday : 60 easy /8.4

Thursday : 5k tempo - 8x200 hills - 5k tempo (11.5) + 30 easy (3.9)

Friday : 60 recovery / 7.81

Saturday : 1:40 LR/ 14.79 + 80 min bike

Sunday : easy 30 on grass / 3.97

Total 8:57/75.5

Pretty decent week. Nothing too insane, trying to get used to running faster on trails, which is where I did my 2k repeats at. The workout thursday was trash, dew point was super high, and after the hills my legs felt like rubber on the second tempo portion. Probably prescribed myself too much volume, live and learn. Weather was pretty trash the entire week, but this will make that crisp october weather feel so good.

Monday : 6xk @ 5k - vo2 with 3 min jog on cross country course (3:09.3,3:07.4,3:08.1,3:06.2,3:05.6,3:05.1) <workout total 11.4> + 40 min PM recovery (5.06)

Tuesday : 76 min easy/recovery (10)

Wednesday : easy 60 min (8.51)

Thursday : 5 mile LT 5:40,5:33,5:38,5:40,5:40 <11.03 workout total> + recovery 32 min PM (4.09)

Friday : 61 recovery / 7.82

Saturday : 1:45 LR / 16.40

Sunday : 40 mins recovery / 5.1

Total : 79.4/ 9:22

Bigger week than I had originally planned, but was a nice surprise. I don’t plan on hitting this high again the rest of this cross season, probably around 70-75 until mid october. The workout on monday was an intro to some

5k pace and vo2 work. Was planning on hitting 3:10, but the initial 3:09 just felt too chill so I picked it up into what felt like the proper effort. I get to race on a fast course in two weeks, and will be trying to go 15:54 or faster to get my school record. I really hope I am able to snag it.

You’re progression isn’t great! Glad to see you keeping this thread up!