Breaking5-HighSchool Project

Week 3 Jan 5th-11th

Monday Jan 5- 3 miles easy, 0.5 WU/CD. Although we are doing this mileage for the new runners, it feels extremely low. 3 liters of water, 9 hours of sleep.

Tuesday Jan 6- 5 miles easy, 0.5 WU/CD Pretty fun, we outdistanced the 2nd group, and we were all in the front the people who trained over the break with the group. 3 liters of water, 9 hours of sleep.

Wednesday Jan 7- 4x400m relay "race" last place. Fun, but we lost, because of me. I decided to do the anchor leg, and so I wasn't fast enough to catch first and second place. I am sad. 3 liters of water, 6 hours of sleep.

Thursday Jan 8- out and back Andulka Park(3), 0.5 WU/CD. Went to Andulka, played soccer and then ran back at too fast a pace up the big hill. We were told we were "tryhards" by another coach. I suppose that is true :(. 7 hours of sleep.

Saturday Jan 10- 3x1600m intervals, 1600m WU/CD. 6:10, 6:20, 6:40. Worst pacing of my life. I have no idea what might have caused it. 3 liters of water, 9 hours of sleep.

Total: 21.25 miles

Note: Sleep is important too. Get back into racing shape to run a good time.

Week 4 Jan 12th-18th

Monday Jan 12- 4.5 miles, 80 second lap warmup, +2 lap warmup, 1600 CD. Pretty fun, would have been easy if we(I) hadn't pushed the pace, so I will probably regret that. Came back first, finished the 800m first as well, was fun preperation for a final kick. Have a plan to do a 400m before every practice. 10 hours of sleep, 0.5 liter of water.

Tuesday Jan 13- 2 miles on track(stride 100m, jog 300m), 0.5 WU/CD. Easy of course, tried to hold it back a bunch since I bet we have a hard workout coming up. 10 hours of sleep, 2 liters of water

Wednesday Jan 14- 6.8 miles @7:20 mile pace, 0.5 WU. super hot, miserable weather, but felt pretty good and consistent. I forgot to take my allergy medicine today, so it was pretty hard to breathe as well. We ran fast though. 2 liters of water, 10 hours of sleep.

Thursday Jan 15- 5.3 miles easy+5x50m hill sprints. Easy, fun. Knee hurts though. 3 liters of water, 7 hours of sleep.

Friday Jan 16- 400, 800, 1200 @6:00 mile pace, 2 mile WU/CD. 1:30, 2:59, 4:32. I feel slow and fatigued from this run, my knee hurts even more, so I will probably ice it later(later that night I iced and took Motrin) :(. 3 liters of water, 7 hours of sleep.

Saturday Jan 17- 10x400 in 1:30s(6:00 mile pace) w/400m recovery, nonstop. 1600m WU, 800m CD. 1:35, 1;30, 1:29, 1:30, 1:30, 1:28, 1:30, 1:30, 1:29, 1:31. Was hard, but good. I was actually telling myself at the beginning of this week that I needed to work on speed endurance. 3 liters of water, 7 hours of sleep.

Total: 31.26 miles!

Note: Sleeeep! It is important. Also take allergy medicine.

You can break 5. Main thing I can say is run miles I was running 40ish on average. Do your tempos and do workouts. Don't go ham on the workputs at the beggining. Let ur body adjust. Do strides almosrt after every easy run. I ran a 4 49 and started a meet off with a 5 17 and got better every keet and ended up running. 4 49. Just work hard.

Thank you Workinghard! This means a lot to hear you say that! I have been incorporating strides into the end of my easy days, and have been running my easy days slower. I need to update my latest week of training, which has been great ever since we got a new coach! I hated running my easy days slower at first, but when I was able to run a workout with the varsity guys, I realized what I was missing out on. Unfortunately, I got shin splints a few days ago. Fortunately, they are almost recovered lol! Thank you again man, when there is recurring evidence, I better listen to it!

-EGF