Road to State 2019

Late post again! This week was a little low as I missed my long run because I was driving back from a trip that day which sucks. This week we have our last “regular season” meet and it’s supposed to be a super fast course with perfect temperatures on Thursday. Anyways here’s how the week went.

Sun - Rest

Mon - 0.8 WU/CD, 40 min negative run [6.08 M]

Tue - 1 CD, 6 x 500(1:34, 1:29, 1:29, 1:29, 1:31, 1:34]

Wed - 0.2 WU, 5.8 Miles Easy @ 7:22

Thu - 1.5 WU/CD, 1600-1200-1000-800-400{at race pace and 400 all out}(4:59, 3:47, 3:07, 2:31, 1:04)

Fri - Rest

Sat - 30 Min Easy @ 7:46

The workout on Thursday was extremely promising, and I’m excited for the race this week, I would like to hit a PR this race(goal of 15:40~) but I will keep y’all updated on the week!

My achilles pain peaked on tuesday, however after resting on wednesday and lots of rolling and inflammation medicine I was able to race on thursday and just continue with my training as it was previously. However, I will be taking extra steps towards full recovery at night after any and all workouts. But now to the race, it was cold and clouded over, but right before our race it started raining hard yet was still pretty fast.

Sun - 10 Miles @ 6:44

Mon - 6 Miles Moderate @ 5:44

Tue - 2 x 1600(was supposed to be 4) @ Tempo (5:25, 5:29)

Wed - Rest & Ice

Thu - 1.6 WU/CD, 5k race in 15:54 (4:56-5:09-5:17) [Last two miles are rough estimate]

Fri - 4.5 Miles Easy @ 7:21

Sat - 0.5 CD, 10 Miles @ 6:23

Miles - 37.3

Would've hit 40 if not for my achilles problem, but the race was good overall, it was on our district course and that course is super flat. I placed third overall in the meet, but first and second were in the 15:20s and fourth was in the 16:05 range, so I ran alone after the first mile pretty much. I am super happy with a pretty much solo 15:54, and I am very excited for region because I think we are tempoing district to use it as a workout. I have a visit with a top D2 program next week, so I would like to drop my times a little more in order to get a scholarship athletically.

What are you doing other than running? Maybe a good idea to add in some strengthening, especially hamstrings, gluts, and some eccentric calf/soleus stuff. Obvi in addition to core everyday and some drills for power.

Well, other than running I play soccer 4-5 nights a week and I think this is where my achilles problem started. But yes I agree I need to do more strength-maintenance things.

A quick update, post season has started and we have district tomorrow, I am ready to run fast and it will basically be a time trial for our team due to lack of competition. I am very excited and couldn't wait to update y'all about it !!!

Good Luck!

District Week! Great race on a great course with perfect weather (51 degrees) and solid competition, I took second overall in the race and our team was 1,2,3,4,6,7,11 and won with a score of 16 points. Really showed our fitness at this meet and that we can be legit state competitors.

Sun - 4 Miles Easy @ 7:52

Mon - 7 Miles Easy @ 6:44

Tue - 0.5 CD, 5 x 1000 @ Tempo (3:15,3:12,3:15,3:15,3:17)

Wed - Rest & Ice

Thu - 3.5 WU/CD, 5k race in 15:32.4 (4:51-5:03-5:11-27)

Fri - 1.5 WU/CD, 2-Mile Tempo in 10:09, 3 x 200 (30,28,31)

Sat - Rest

Miles: 32 MPW

Super excited by the race and it is good to see all my hard work is paying off, regionals is a week and a half away from thursday and my goal is to place top 5 at the meet. Super excited about this and I am attending the foot locker regional race after my state meet. LETS GO!!!

youre insane man, quick as hell! one question though, that two mile tempo seems quick - (5:04.5) that's basically somewhat 5k pace, any reasoning behind this? just curious man, youre going to kill it at state. sending good vibes brother!

The two mile tempo was on the track and our next workout isn't until wednesday so I took it a little fast. However I felt controlled the entire time, and it wasn't too hard of an effort.

Little easier week as we prepare for regionals, once again my goal is top 5 in places (ranked 9th) and if I had to set a time goal it would be 15:20 given that the conditions are good. We don't run until 11:30 so it might be a little hot but whining never got anyone anywhere.

Sun - 5 Miles Easy @ 7:20

Mon - 3 WU/CD, 1 Mile InNOut (jog/stride) in 5:49

Tue - 8 Miles @ 6:43

Wed - 1.5 WU/CD, 7 x 400 (64,65,65,66,66,68) really windy and everyone was struggling

Thu - 4 Miles Easy @ 7:01

Fri - 1.7 WU/CD, 5 x 1200 @ Tempo (3:57,3:57,3:58,3:59,3:58) controlled, super bad wind and rain

Sat - 1.2 WU/CD, 6 x 150m strides (20,19,18,18,18,17)

Miles - 33.6

Solid week with two workouts in not great conditions that I would've done earlier in the season with good conditions. I think I am rounding into really good fitness, in my opinion the best shape I have ever been in by far. I think I could PR every event I have run before right now. Regionals is on monday so I will probably post an update monday night instead of waiting until the end of the week.

Not happy with regionals at all, it was a good course with great competition. My teammate who I had been beating all season ran a 15:26 and our #1 runner ran a 15:11. I had a bad day but our team placed high enough to make it to the state meet on saturday. I will be ready to step up my game when state comes around.

Sun - Rest & Ice

Mon - 3 WU/CD, 5k race in 15:43 (4:53-5:14 first two)

Tue - 3 WU/CD, 2 Mile Tempo in 10:30, 2x200 (29,30)

Wed - Rest

Thu - 5 Miles Easy @ 6:54

Fri - 2 WU/CD, 5 x 600 (1:42,1:41,1:44,1:42,1:39)

Sat - 5.5 Miles Easy @ 7:01

Miles: 30

Ready for state next week.

Final XC race for my school, pretty good result, made the all state team. Race was very fast, and a record was set in my race.

Sun - 8 Miles @ 6:49

Mon - 2.5 WU/CD, 3 x 800(2:19-2:26-2:33)[really struggled, bad workout for me]

Tue - 4.5 Miles Easy @ 7:11

Wed - 1.5 WU/CD, 3 x 1600(5:12,5:14,5:18) + 2 x 200(28.7-28.3)

Thu - 1 WU/CD, 4 x 150 strides

Fri - 1.25 Shakeout @ 7:30

Sat - 2 WU/CD, 5k race in 15:25 (4:49-5:10-4:54) for 28th place

Miles - 30 Miles

Very happy with my finish, race was hot and fairly humid. However no complaints, I have my first official visit with a top D2 team coming up, I need to drop my track times a lot to satisfy my own desires. First I am either going to my Foot Locker or Nike Cross Regionals race to try and qualify for nationals. Then I have a 3200 race after that and my season will be over on December 7, I will take a week off after that and get back into it. Then track season.

Current PRs: 2:00, 4:34, 9:54(-2s from the start of the thread), 15:25 (-23s from when I started the thread)

here are my goals for track:

medalist in my region (and making it to state)

sub 1:55

sub 4:20

sub 9:30

Do y'all believe my goals are attainable? I really would like to keep the thread going, but I am not really getting the advice/responses I was looking for.

I think so, but they'll be pretty hard and will describe a perfect season/race.

Solid week, looking to have a great race at Foot Locker so just trying to keep it consistent, rest day today and I can feel my body is starting to feel the races I have done this season so far. This is the longest I have ever had season wise.

Sun - 10 Miles @ 6:32

Mon - 5.15 Miles Easy @ 7:02

Tue - 0.5 WU, 5 Miles Moderate @ 5:39

Wed - 3 WU/CD, 2400 InNOut

Thu - 0.5 WU, 4 Miles Easy @ 7:06

Fri - 1.7 WU/CD, 4 x 1200 Progression w/ 1 min rest (4:09, 3:57, 3:44, 3:42)

Sat - Rest

Miles - 35

Ready for Foot Locker, I would like to PR if conditions are good, but my main goal is to put myself in a postition to qualify for nationals. Currently I do not know what I am ranked, but I will probably have to run closer to 15:10 if I want to make it.

Priming myself for the Foot Locker region, ready to kill it. The workout on thursday makes me feel like I have a legitimate shot at making it to Foot Locker Nationals. Top 10 will be tough, but it is something I feel that I can achieve if I play my cards right.

Sunday - 10.3 Miles @ 6:19

Monday - 6 Miles @ 7:01

Tuesday - 6 Mile Moderate Run @ 5:30

Wednesday - 4 Miles @ 7:04

Thursday - 1.5 WU/CD, 3 x 1k + 400 @ same pace. (2:54-2:57-2:58-1:07)

Friday - 5 Miles @ 7:00

Saturday - Rest

Miles - 41

Primed, have a light tempo workout wednesday, then I am flying out on friday morning. To make it out I would probably need to run around 15:10 or faster. I think that is in my wheelhouse for improvement.

Disappointing

Sun - 8 Miles @ 7:11

Mon - 5 Miles Easy @ 7:17

Tue - 1 WU, 4 Miles Easy @ 7:07

Wed - 1.5 WU/CD, 3 x 1600 (5:18,5:18,5:17) + 2 x 200 (29, 29)

Thu - 4 Miles Easy @ 7:10

Fri - 1 Mile course jog

Sat - 2 WU/CD, 5k race in 16:40 (4:53-5:29-6:18[1.1])

Miles - 33 Miles

One more race this season, a two mile race on saturday, just gonna get to my rest break.

How much rest is between those mile reps? Seems like a pretty large volume workout right before a race if it's short rest, but even with longer rest, that's a lot for how little mileage you do. It makes sense that you're doing less mileage, with injury problems and such, but it doesn't make sense to pound out huge workouts the week of peak races when you'd probably be better suited doing a couple thresh Ks and 200s, or if you do the 1600s, do it another day or two earlier/away from the race.

Good luck with the 2 mile!

Well the 1600s have a minute rest in between them, but it does not feel very taxing on my body since I am used to that type of tempo workout. Good race today in the 3200, missed my goal but still PR'd by 17 seconds so great improvement.

Sun - 6 Miles @ 7:23

Mon - 5 Miles @ 7:04

Tue - 5 Miles @ 7:09

Wed - 0.5 WU, 3 Mile Tempo @ 5:17 avg

Thu - 3 Miles @ 7:00

Fri - Rest

Sat - 1.75 WU/CD, 3200m race in 9:39

HYPE BOYS

Rest week