quest to sub 16:30 : training log

here is the rough outline of my winter base training. thursdays are either threshold intervals or speed economy, tuesdays are tempos or straight threshold runs, and saturdays are long runs at an easy-moderate effort or marathon paced section inserted in. doubles 4x a week, hopefully outside for aslong as possible but MI weather makes it difficult. the spreadsheet is not the best, but it works for what I need it to. if anyone has feedback or questions let me know, but figured I would post it on here.

A whole training thread for someone who can't even break 16:30? Yikes. That is embarrassing. Take your obesity to runners world. Maybe they'll hire you as an editor.

This one made me laugh out loud ?

coleiolio wrote:

This one made me laugh out loud ?

The filthy stench of mediocrity is enough for me to want to puke my wheaties into the soles of your precious Vaporflys.

md006 wrote:

coleiolio wrote:

That’s is my plan this winter, following SOM, and applying it to the winter base. I need to make sure I keep all pieces of the puzzle worked this winter. I tend to find myself only doing tempos and long runs, because I like doing them. Got to get uncomfortable though.

So how exactly does SOM work with lower mileage? I am running about 30-40 miles per week, but only have time to run once per day. However, over next summer, I will be running 30-50, maybe even 60 miles per week. How should I structure mileage for about 30 miles per week, up to 50 miles per week, while still getting aerobic benefits?

I’m not malmo, but I’d wager he’d say something like this, “it works the same with any mileage as long as that mileage is MORE than what you were doing before”.

As far as not being able to double, that may void the warranty on SOM. You may want to at least experiment with doubling on the weekends if you have time then.

Monday : 60 (8.0)

Tuesday : 60 (8.02)

Wednesday: 60 (8.39)+ 32 (4.38)

Thursday : 30 building ET(4.79)+ 45(6.37)

Friday : 60 (7.71) + 30 progression 6:24->5:45 (5.0)

Saturday : 90 (13.01) + 30 minute spin

Sunday : 45 (6.0)

8:32 (71.68)

School is back online for probably the rest of at least the calendar year. This is going to make it much easier to try out doubles this base phase, and see where they get me. Right now just pushing the pace whenever my legs feel good to about marathon pace down to threshold. Going to try and get a speed 150-200m session in biweekly - but other than that just going to run as much as I want (going to cap it at 85 MPW, if I happen to get up that high ever). About 4 months of solid aerobic work ahead of me, and probably going to do a time trial sometime in February.

Nice job man, i've been watching this thread for a while now. Super inspiring and motivating!

KEEPITGOING! wrote:

Nice job man, i've been watching this thread for a while now. Super inspiring and motivating!

Yeah, I want to echo the nice job compliment.

Why only every other week for speed stuff? You could alternate one week of 150-200 like you stated and 1 week of shorter sprints at near max speed. Also, are you doing strides at all? Your aerobic volume this week was quite impressive, just don’t want to see you neglect the stuff that allows you to race fast.

I haven’t gave it much thought. But I do do strides, I just don’t put them on here. This past week I did 4x20s strides on monday, 2x25 sec on tuesday, 2x uphill,downhill,flat on wednesday, and 6x20 on sunday. But last winter I never did strides, and I tend to just throw them in the last 10 mins of a run to break up the monotony.

What would a max speed hill sprint w/o look like?

coleiolio wrote:

I haven’t gave it much thought. But I do do strides, I just don’t put them on here. This past week I did 4x20s strides on monday, 2x25 sec on tuesday, 2x uphill,downhill,flat on wednesday, and 6x20 on sunday. But last winter I never did strides, and I tend to just throw them in the last 10 mins of a run to break up the monotony.

What would a max speed hill sprint w/o look like?

Not CoachB but I'm training for an 800 which is obviously different than what you are geared toward but to really workout on fast twitch muscles I like to do 8-10x(10-12sec) Hill sprints run at MAXIMAL effort without flailing around with full recovery (3min). The recovery will feel way too long, don't cut it short if you start doing these though.

Monday : 60 min w/ 30 @ tempo (5:52 avg), 4x25 hill strides, 2x30 sec strides /9.42

+ 31 min PM /4.21

Tuesday : 34 min AM /4.3

+50 min PM /7.16

Wednesday : 3.06 WU / 8x200 36.5 avg/ 3.25 CD

+30 min PM /4.3

Thursday : 61 AM/8.24

Friday : 50 AM /7.4 w/ 6x20s

+30 min PM/4.12

Saturday : 2 up, 8 E tempo (6:03 avg), 2.5 down w/ 2x30 strides

+ 30 min PM/4.02

Sunday : 40 min recovery / 5

Total : 79.01/9:17

Good week, two tempos with one economy session. Felt a little heavy legged waking up a couple days, but on the second run of the day my legs always felt better.

hello,

I've been following your thread for a long time, probably since about April. I've really enjoyed seeing your progression as well as your training. You seem to be pretty knowledgeable about training so I thought I would ask you a question. I'm a younger HS runner. I'm wondering what, if any, "holding myself back" I should do. I love running and want to make good progress throughout all of high school. Are there things I should wait to do until I am a little bit older, such as plyometrics, or really focusing on optimizing training (I already have a fair amount of knowledge on training but the training I write up could probably be improved a bit) in order to ensure continued progress or can that be done by just upping my mileage? Or maybe a mix of both? Sorry for the long post but I thought I would ask since you seem good with this stuff.

I'm not him but don't think of it as "holding yourself back" but just progressing over time and adding stuff on in a smart fashion

do your plyos and stuff but most gains will come from running and recovery (sleeping)

Up the mileage over time and the pace comes down over time too, good luck.

Hey, thanks.

I really only run, I don’t have much motivation for the little things like polymetrics-but if you do go for it.

I like to run, so I run a decent mileage. Lots of high schoolers think it is impossible to run 70-80 MPW, and I don’t get it quite honestly. When I played soccer, we would practice from 2-5 Monday-Friday with 6 hour tournaments on the weekend. The “saving it for later” mindset is kind of outdated. If you want to become faster, run more.

coleiolio wrote:

Monday : 60 min w/ 30 @ tempo (5:52 avg), 4x25 hill strides, 2x30 sec strides /9.42

+ 31 min PM /4.21

Tuesday : 34 min AM /4.3

+50 min PM /7.16

Wednesday : 3.06 WU / 8x200 36.5 avg/ 3.25 CD

+30 min PM /4.3

Thursday : 61 AM/8.24

Friday : 50 AM /7.4 w/ 6x20s

+30 min PM/4.12

Saturday : 2 up, 8 E tempo (6:03 avg), 2.5 down w/ 2x30 strides

+ 30 min PM/4.02

Sunday : 40 min recovery / 5

Total : 79.01/9:17

Good week, two tempos with one economy session. Felt a little heavy legged waking up a couple days, but on the second run of the day my legs always felt better.

This is a really excellent week! I wouldn't change a thing.

Thanks for the response. I’m already running a pretty decent mileage for my age - I’m not one of those people who thinks 20 mpw is the highest anyone ever needs lol. Good luck with your training this winter! Hopefully you run some fast times this spring! And thanks to the other person who responded as well. I hope your training/racing goes well too!

Monday : 60 min/8.02

+32 min PM/4.53

Tuesday : 61 min w/5x4 on 1 off @ T effort

{5:40,5:39,5:32,5:29,5:34} pace per on/9.25

+ 32 min PM/4.12

Wednesday : 30 min/4.0

+50 min PM/6.96

Thursday : 27 min {6x200 + 1x300 turnover}/4.0

+60 min PM/8.0

Friday : 30 min/3.75

+50 min PM/7.1

Saturday : 90 min LR/13.36

Sunday : off

Total : 78.12 / 9:24

Good week. Just base stuff. I was going to take a down week next week, but I ran my long run at 1:30 AM, which now gives me over 48 hours of rest + lower intensity so just going to get back after it. I am tentatively planning on a 5k time trial somewhere between 12-16 weeks into base training. Probably early to mid February if the weather isn’t terrible for a random day during that month.

73.21/8:44*

You're very good at staying consistent week after week, any tips you have on how you stay so steady?