Road to State 2019

Solid week that had me getting my mileage up, but I don't know how I should continue with my long runs. I don't know whether to go faster to increase the aerobic part of the run. However, season starts in three weeks with a two mile race so I am hopeful to hit around 40 next week and then maybe 40 again the next week(down week). and just keep it consistent from there on throughout the season.

Sun - 9 Miles @ 8:08

Mon - 4 Miles Easy @ 6:33

Tue - 0.5 WU, Fartlek, 0.5 CD [5.5 Miles]

Wed - 0.5 WU, 4.5 Miles Moderate @ 6:04, 1.5 CD [6.5 Miles]

Thu - 1.25 WU, 2400 M In-N-Out @ 6:44, 1.25 CD [4 Miles]

Fri - 0.5 WU, 5.5 Miles Easy @ 7:17 [6 Miles]

Sat - Rest

Mileage - 35

Solid week overall, just trying to build miles, I won't be adding any soccer practice minutes I get into here but I do an additional 60 minutes a day of soccer. Anybody have any advice towards how to progress after this week with miles or how I could change up the process? Any advice is welcome.

Last week before our first season race (2 Mile Race), our coach is going to start dropping our mileage but I want to keep mine around 35-40 the entire season. Excited to start and my goal for the race is sub-10 basically.

Sun - 6.5 Miles @ 7:54 (had to stop before hitting 10 due to hamstring)

Mon - 0.75 WU, 6.5 Miles Easy @ 7:10

Tue - 0.25 WU, 3.5 Miles Moderate @ 6:08 (stopped early due to hamstring)

Wed - 0.25 WU, 4.75 Miles Easy @ 7:14 (did instead of fartlek due to hamstring)

Thu - 0.3 WU, 6 Miles Easy @ 7:30

Fri - 5 Miles Moderate @ 5:59, 1.5 Miles Easy @ 8:04

Sat - Rest

Miles - 35.3 Miles

Hamstring strained early in the week, but started feeling good towards the end of the week and am ready to start doing a little more speed work in season. I want to keep my mileage around this level and hopefully hit sub-15:30 this year.

Nice. Keep it going!

Another week gone, and the season has started! this week was designed as a low mileage week and it was a decent week but the race was very disappointing and I may have injured myself.

Sun - 8 Miles @ 7:14

Mon - 0.5 WU, 5 Miles Easy @ 7:09

Tue - 2 WU/CD, 1 Mile TT in 4:45 (2:29-2:16)

Wed - Workout got cancelled so we did speed workout inside [3.6 Miles]

Thu - 1.5 Miles Easy @ 7:21 + ice

Fri - 1 WU, 2 Mile Race in 10:19 (5:01-5:18)

Sat - Rest (Achilles)

Mileage - 29.6

Disappointing race friday, but you have to keep your head up and push forward, I won't be racing next week and so two weeks from now comes the first 5k of the season!! I'm excited for that and hopefully I can get a better performance and round into a little better shape by that time.

you need to run more miles. period

So I had a pretty nice long run, with a decent 1.5 mile run on saturday where I was trying to break in the new spikes we got this week. Looking forward to my first 5k this season next weekend, think my goal is to be around 16:00 next weekend. My long runs have been progressing nicely and I did a good one this morning.

Sun - 8 Miles @ 6:26

Mon - 6 Miles Easy @ 7:31

Tue - 4.5 Miles @ 6:35 (Fartlek)

Wed - 5 Miles Easy @ 7:14

Thu - 0.8 WU, 4 x 1200 (4:00,3:57,3:55,3:48) [4 mi]

Fri - Rest

Sat - 1 WU, 1.5 Mile Relay Leg in 7:38 (5:05 pace)

Miles - 30 Miles

I felt like the 1.5 mile leg wasn't all-out and I could keep that pace for longer than what I did, as the course was a little hilly as well. Super excited for next weeks 5k and I will keep y'all updated!

kybervoid wrote:

you need to run more miles. period

Should have run in the summer as well

I did run in the summer, I just started my log here and did not feel the need to make an extra long post about all the weeks I did. But it still wasn't that much, it ranged from 25-35 MPW in summer.

What state and division are you running for? That will have a huge effect on how much of a competitor you’ll be.

Sorry for the late post, I forgot on saturday to do this and I just remembered haha. But solid week with lots of workouts and a decent race, I was sick from thursday until today actually, so my race wasn't actually that disappointing. I ran 16:37 last year at this meet in good conditions and healthy so I think it might be PR season sometime soon.

Sun - 9 Miles @ 6:30

Mon - 0.25 WU, 5 Miles Easy @ 7:10

Tue - AM: 20 Min Fartlek (indoors) 4.5 Miles @ 6:47

PM: 3 Miles Easy @ 6:52

Wed - 2.25 WU/CD, 2 Miles Race Pace in 10:24(5:12 avg)

Thu - 0.6 CD, 2400/1600/1200/400/2x200 @ Tempo in 7:57/5:22/4:03/1:19/29/30, we were supposed to do an 8 instead of 12 so when we did the 12 our coach stopped us halfway through the 800 and so we only got to 400 instead.

Fri - Rest & Ice

Sat - 1.5 WU/CD, 5k race in 16:35, course was long and super muddy also sickness sucks, but I put it in a calculator and it said that I would have ran 16:15 had the course been a 5k instead of 3.18-3.2.

Miles - 35.3 Miles

So yeah pretty good week overall, I think we have a little lower mileage week this week compared to last week, I think next sunday I am going on a long run with our #1 guy who runs with a semi-pro running group so that will be exciting to do. Have a pretty fast meet on saturday that I broke 16 for the first time ever at two years ago. Going to try and PR there this time around and make some improvements!

Also I am trying to shoot very high up, because I run in Texas 6A division.

Why are you doing some of your runs indoors? Does that mean in a gym, hallways, or what?

Also, who determines the pace of your distance runs - the coach, you, the group you run with?

The runs we do indoors are whenever there’s lightning close by so we aren’t allowed to run outside by rule. Whenever we can we run outside.

The pace for workouts are decided by our coach, but mostly on stuff we use the pace as a general suggestion and go off feel. Long runs are the only thing that we go completely off what he says.

Example: for me

Tempo = 5:20/mile(track), 5:35/mile(grass)

Moderate = 5:50-6:05/mile

Easy = based off feel

Long Run = based off feel (he says easy but the higher runners go more moderate on it)

This week was supposed to be a lower mileage week, but it actually ended up being the highest mileage week I have had so far this season. We had a pretty good race today that ended up being 3.26 instead of 5k. I was pretty happy with my conversion however.

Sun - 8 Miles @ 6:20

Mon - 5 Miles Easy @ 7:14

Tue - AM:2.25 WU/CD, 1 Mile in 4:43(2:23-2:20 with 66 second close, felt smooth)

PM: 8.35 Miles Easy @ 8:01

Wed - 0.5 WU/CD, 5 Miles Moderate @ 5:49

Thu - 0.5 CD, 6 x 1k @ slower tempo pace(3:32-3:28-3:30-3:29-3:27-3:17), very controlled

Fri - Rest & Ice

Sat - 1.4 CD, 5k(3.26mi) race in 16:39[5:06 avg], conversion is 15:56 for a 5k

Hype about the result this weekend, I got cut off really badly at the start of the race and went way too slow the first mile, I did hit the goal time of sub-16:00 that I set for myself today. Tomorrow I have my hardest long run ever with our #1 runner and I am going to try to go sub 60 for 10 miles, wish me luck! Also I applied to two colleges and I have been accepted to one while the other hasn't sent me anything back yet. Excited for the rest of this season!

So solid last couple weeks topped off by a good third place finish at my race this weekend, it was around 90 degrees when we ran and I ran alone for most of the race so that was difficult. However this race was an actual 5k so that was good and set a season best, excited to run under better conditions hopefully sub 16 in two weeks at the next meet. Last weeks mileage was 40 so yeah since I didn't put it on my last update.

Sun - 0.5 CD, 10 Miles @ 5:56

Mon - 1 CD, 6x1000 (5:25 avg) [5.6 Miles]

Tue - AM:0.8 CD, 16x200 (33 avg) [4.4 Miles]

PM: 4 Miles @ 8:22

Wed - 0.5 WU/CD, 6.25 Miles Easy @ 7:25

Thu - 0.78 CD, Ladder Workout from 400 to 1600(5:30 avg)[5.8 Miles]

Fri - 1.25 WU

Sat - 1.15 WU, 5k in 16:20( got third!!)

Mileage - 42.5 Miles

This next week I think I will be looking to hit 45-47 miles this next week as I have been increasing every week these last few weeks and we have a huge statewide meet in two weeks that I am looking forward to racing at and hopefully running around 15:30 if I really push myself. I think I just need more work at 5 minute pace in the form of 1200s/1000s.

Solid week of training this week, leading up to the huge meet we have next week on the state course with a ton of competition. I really wanted to race this meet, but my coach recommended I rest as I had been racing for the last 5 weeks consecutively, and so I did rest. Which affected the mileage I hit this week a little bit, mile TT on tuesday so I am very excited for that, my goal is 4:35 or under.

Sun - 10.5 @ 6:53

Mon - 1 CD, 4.7 Moderate @ 6:02 (Felt really bad)

Tue - 1.12 WU/CD, 6 x 400 @ R-Pace (70,67,66,66,66,62),4 x 200 (30,31,30,29) [4.7 Miles]

PM: 4 Miles Easy @ 6:49

Wed - 6 Miles Easy @ 7:14

Thu - 1 CD, 6 x 1200 @ Tempo (4:01, 3:58, 3:59, 3:56, 3:56, 3:55) [5.6 Miles]

Fri - 5 Miles Easy @ 7:17

Sat - Rest

Miles - 41.5

Super excited for the TT this week, as well as the race on saturday, goal is to run a sub-16 performance for the first time this season. However, not really focusing on time, I would say top-30 is my placing goal. I just want to go out in around 4:58-5:02 and hold on from there.

Little bit of a late post, didn't have my computer this weekend so I couldn't post, however am excited to report my first sub 16 time this year! Decent race this weekend, and I am way more in shape at this time than I was last year. Last year I ran 16:17 in this race and the course was short, this time the course was slightly long and I broke 16! Only one more meet before district and I couldn't be more excited as it is our home meet and it is a very fast course.

Sun - 0.25 CD, 10 Miles @ 6:33

Mon - 2 CD, Mile TT in 4:40 (67-71-69-73), went out perfect pace but just wasn't feeling it today.

Tue - AM: 0.25 CD, 15 x 200 hill (32 for first 8, 30 for last 7)

PM: 3 Miles Easy @ 7:51

Wed - 5 Miles Easy @ 7:40

Thu - 5 Mile Bike (out due to achilles tightness during warmup for tempo)

Fri - Rest

Sat - 3 WU/CD, 5k race in 15:59 (5:00-5:07-5:16). Got 36th place on our state course and felt pretty relaxed compared to my other sub 16 races.

Had to miss my long run today due to personal reasons so I will have to make up that mileage this week, but I am ready to start dropping some smoking fast times this year. Our team placed 5th at this meet against some of our competition at state, however our 4 and 5 had VERY bad races. 4 went out way too fast and died real hard, and 5 fell and his leg got sliced open by spikes. This will get very exciting once post season rolls around.

Hi, nice thread !

Didn't you try to take some rest during last week before your 5 k race ?

Seems that you have 3-4 hard days every week and low mileage, even when you have a meet.

I think you could run 15:30 with an easier week with some higher mileage (50-60).

Our program has always been low mileage high intensity ever since my freshman year, even now our highest mileage guy is only around 45-50 MPW but we do a lot of workouts.

I appreciate the advice! I’m trying to get a little more mileage every week I can.