Just went back and read the first page of this thread. What struck me is how most of your runs are nearly the same pace as they were back then, but your workout days are way better and your overall volume is higher.
Really nice progression and very good patience in not trying to do too much too soon.
quest to sub 16:30 : training log
High School Running
Training
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Cramister : I don’t really find motivation ever to be an issue. Some days getting out the door is a little harder than others but I always feel better after getting my run in. Going along with this, I feel that I am not very injury prone. I haven’t had a niggle that has lasted more than 24 hours in 3-4 months (knock on wood).
Coach B : thanks! I have definitely learned my lesson about hammering easy runs and tempo runs too hard. -
Monday : 4.12 AM tread
+ 2 up, 6x1200 @ LT W/ 200 jog (4:04.2,4:05.5,4:05.5,4:04.5,4:06,4:03.3)
& 4x200 (34.5,34.5,33.1,32.5), 1 down
Tuesday : 4.0 AM tread
+7.39 PM
Wednesday : 4.05 AM tread
+ 70 PM w/ 7x20 sec strides
Thursday : 2 up, 8 tempo (5:50,5:51,5:46,5:52,5:54,5:49,5:54,5:53),4.37 down w/2x30 uphill, 2x30 downhill, 2x30 flat strides (14.37 total, continuous workout during LR)
Friday : 6.05 AM
+ 4.05 PM tread
Saturday : 4.13 AM tread
+ 2 up, 8x200 economy (38 down to 33), 1 down (5 total)
Sunday : off
Total : 71.69/8:24
Going to be switching to a 6 day schedule for a bit just to give myself a day off here and there. Overall a nicely balanced week. Would have liked more mileage and more runs 60 mins +, but it’s only December and I am just putting $ in the bank right now. -
Monday : 10 miles marathon effort (5:50 avg)
+ 4.1 PM
Tuesday : 3.9 AM
+7.02 PM
Wednesday : 8.48 AM
+ 4.06 PM
Thursday : 1 up, 3200 LT, 4x200 w/ jog/ 3200 LT, 1 down (7.00)
+ 4.13 PM
Friday : 4 AM :/
Saturday: 13.30 LR
Sunday : OFF
Total : 66.52/7:36
Started working this week and on friday I got off late and just didn’t feel the motivation to run, which messed my total mileage up. Next week though going to grind it out and get a solid overall final up week before I take one down. One good thing to note, if any from this lower week is that 5:50 pace now feels how 6:10 felt last winter. I hardly ever have HR on during my runs, but the AVG for my 10 miler monday was 158 -
Monday : 8.45 AM
+ 4.04 PM
Tuesday : 2 mile WU, 3 miles @ T {5:32.2,5:30.9,5:27.7}, 3 min jog, 2 miles @ T {5:21.3,5:26.3}, 2 min jog, 1 mile hard {5:05.5} , 1.5 down <3-2-1 workout>
+4.14 PM
Wednesday : 6.76 AM
+3.99 PM
Thursday : 8.3 AM
Friday : 14.06 tmill LR w/ 7 @ 6:00 flat cycling through 1.5-3.5 incline
Saturday : 6.27 AM
+3.9 PM
Sunday : OFF
Christmas week. Got some crappy weather that forced my LR inside, but that workout on tuesday was pretty sick. Able to feel super smooth on the threshold, almost too smooth. Did this on the river path, and decided to try and go sub 5 on the last mile but barely missed it - ran out of road and had to pull a hairpin. Sick of only hitting 65-70 miles a week. Going to put my head down these next 3 weeks before I time trial or hop in an indoor meet. I also worked 30 hours this week which was new to me, balancing running and work. Merry Christmas. -
Monday : 2 up + 6x1 mile w 65 sec jog (5:16.1,5:16.2,5:22.5,5:21.5,5:18.6,5:14) + 2 mi CD w/ 5x25 sec
+4.13 PM
Tuesday : 7.02
+4.21
Wednesday : 8.4
+4.15
Thursday : 4.19
+1.5 mi WU, 8x30 on 90 jog, 1 mi down
Friday : 9.01
+ 4.03
Saturday : 15 mi LR w/ 8 easy tempo 5:55 avg
Sunday : off
Total : 76.12/8:46
Great week. Hit all systems I wanted to, had to adjust with my work schedule but finally got above 75 like my goal was. That workout on monday was a shocker, I planned on LT pace (5:27 or so) but went off effort and looked down at my watch the first rep and was shocked. Did this on a neighborhood loop so it was flat, but still crazy. Those are the smoothest 5:1X miles I have ever ran. -
Great training log, I love it! Quick question: I have 18 weeks left before XC summer practices start. In the summer, I plan to increase my mileage to 40-60 (I know it's not that great, but it's really high for me). Should I focus on aerobic or speed work now until then? I'm running 25-30 miles per week currently, and have been for the past 8 weeks since XC. My 5K PR during my freshman year (gonna be a sophomore, btw) was 21:45, and my 1600m time trial last week was 6:35 off little to no speed training (none on the track).
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md006 wrote:
Great training log, I love it! Quick question: I have 18 weeks left before XC summer practices start. In the summer, I plan to increase my mileage to 40-60 (I know it's not that great, but it's really high for me). Should I focus on aerobic or speed work now until then? I'm running 25-30 miles per week currently, and have been for the past 8 weeks since XC. My 5K PR during my freshman year (gonna be a sophomore, btw) was 21:45, and my 1600m time trial last week was 6:35 off little to no speed training (none on the track).
As I said to you on your other thread, "just commit to run". Until you can do that, don't worry about schedules. You're asking about step 5 when you really need to worry about step 1 first.
I was looking for the other thread, to post some more advice for you, but can't seem to find it. Don't know why it would have been deleted, but it seems to be gone.
One thing you need to tell yourself right now is to think, "Too small to fail". If you can accept that some days your run might just be to go out and jog around the block, if you're "not feeling it on that day", then you're more likely to be able to get out the door in the first place.
Like I said in the other thread, that was my mindset during the summer going into my junior year of HS when I dropped over 2 minutes from my 5k PR, just get out the door every day, no matter what. That whole summer, I never had a plan. Some days I'd just know I was going to be able to go out and run a solid 7-8 miles. Other days, I'd start off and figure it out as I went, and still other days, I did almost nothing.
Habits take a long time to form, if they are habits that cause discomfort. It's easy to form habits that are fun.....video games, social media, tik-tok, fast food, sweets.....All of these things are easy and have an immediate reward. Creating a running habit can take months, if not years.
Try this, increase the difficulty of doing the things you like but know you need to do less of and decrease the mental resistance to running. Take one thing that you really like to do (check social media?) and tell yourself that you won't do it until you've run for the day. Or, tell yourself you won't play video games until you've run. Reward yourself when you've achieved streaks of running every day. 1 week? give yourself a small reward, 1 month.....? 100 days?
As far as a schedule, here you go:
1: Run every day (or 6 days a week) no matter what!
2: Try to do something hard at least once a week. For now, just go hard when the mood strikes you. On a hilly run? try running some of the uphills fast. Just finished an easy run? see how fast you can run around your block..... Just do those things when you feel the urge.
3: As you get fitter, don't be afraid to try longer efforts. But don't force the issue. You said you have 18 weeks until organized summer workouts start. You can be totally unstructured for those 18 weeks and will be light years ahead of where you'd be if you made some sort of arbitrary schedule for yourself that you don't end up keeping.
Cole: No update for this week? -
Cole.
Your last month of training looks super good! If you couldn't go out and drop a sub 9:40 for 2 miles right now, I'd be shocked.
Wouldn't be surprised if you were able to go low 9:20s by the end of the season. -
Thanks for the response. Here is the thread I believe you are talking about by the way:
https://www.letsrun.com/forum/flat_read.php?thread=10390831 -
Monday :
AM 61:07 - 6 strides
PM 31:00
Tuesday :
AM 71:42 - 5x5 on 1 off (5:40,5:31,5:36,5:27,5:30)+ 2 hill strides & 2 flat strides
PM 30:24
Wednesday :
AM 60:08
PM 30:21
Thursday :
AM 51:14 - 20 easy, 6x35 sec w 2 jog @3200-5k effort, jog home
PM 30:32
Friday :
AM 61:52
PM 30:17
Saturday :
AM 100:01 w/ 6 easy tempo (6:11,6:00,6:06,6:09,6:09,6:03)
Sunday :
35:30 recovery
The past two weeks were a little tough motivation wise. I had a sh*tty failed time trial which I let affect me a little too much. Along with a busy work schedule + school, and as a result I ran a lot less than I normally would. I took a couple days off to let my motivation get revamped, which it did. This week I was back at it, and I have about 11 weeks now until the beginning of track. I am going to continue grinding, and putting in consistent work. Sorry for the hiatus. -
Dont sweat a crappy TT !
The days off probably did you some good long term -
What was the TT , by the way?
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It was a 5k, I went through 3200 in around 9;59 but I was already working harder than I should have been and cut it at 3600. Mentally I just wasn’t there. I was also quite cold, it was roughly 21 degrees or so
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Good work dude! Glad to see you’re still keeping up with it
Everyone hits those slumps sometimes but you just continue to put in the hard work and clearly you know that, it’s gonna pay off this spring! -
Cole, you good myguy?
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Sorry I have not updated this thread in a long time. This may be my last post on it. I took the last 2 months off to try and get help from family with a disordered eating pattern I had developed that went hand in hand with my running. I am just starting to run again, for enjoyment and within reason. I am in a much happier place now, and hope everyone who has followed this thread the best.
Cole -
I wish you a happy and healthy life Cole, you’ve been a big inspiration to me. Your training was always something to look up to and emulate, best wishes
Chris -
coleiolio wrote:
Sorry I have not updated this thread in a long time. This may be my last post on it. I took the last 2 months off to try and get help from family with a disordered eating pattern I had developed that went hand in hand with my running. I am just starting to run again, for enjoyment and within reason. I am in a much happier place now, and hope everyone who has followed this thread the best.
Cole
The desire to be light can lead to some not so smart choices.
I really enjoyed seeing your progress and I hope you can find happiness and balance in your running. -
All the best to you. Glad you’re in a better spot.
