My goal to become decent; a training log

nah man running slow is the key to running fast; 8:30-9:00 miles are so underrated especially if you're trying to work on slowing your breathing. it's not just hard days hard, easy days easy, it's also building the aerobic base and exhausting your muscles by running longer. if you're getting back into fitness, i think the base phase with maybe 7:45-8:30 miles and even a few slower ones spread out in there, that doesn't mean you're a slow runner. especially if you're only doing that while building mileage base; it's gonna allow you to do much harder work later on.

Sure but this is a very young runner.

1/6 8mi @ 7:17/mi

1/7 7mi @ 7:24/mi

1/8 1mi w/u 5x800m hills w/jog down recovery (2:56, 2:54, 2:52, 2:53, 2:54) 1mi c/d

1/9 6mi @ 7:23/mi

1/10 6.5mi @ 7:33/mi

1/11 10mi @ 7:28/mi

1/12 5.5mi @ 7:57/mi

Total: 50mi

Really good week overall, I was happy with the workout on wednesday because even though the times may not look super fast this hill is really killer and im doing these 800s about 15s faster than last year when I ran 5:21 so i'm pretty excited about that. Race week this week i'll probably take a very small decrease in mileage and do 42-45 this week. The race is a 1600 on a fast 300m track my minimum goal is a sub 5 but I'd love to go sub 4:50 even. After that I'll probably go back up to 55. To answer the question, even though I'm training through these races I'm still going to do a full race effort to really see where im at.

Wanttobegood wrote:

I'm just focusing on keeping easy runs really easy this season so I don't get overtrained/sick again.

This was super smart, but you've gotten away from it. None of your runs can be described as "really easy" anymore. For someone in 10:00 3200 shape, 7:30 miles are easy (not "really easy"), and you're not near 10:00 right now.

Get back to running more 8:00 and 8:30 pace until you are actually running 10:00. You'll get there faster.

webby wrote:

Wanttobegood wrote:

I'm just focusing on keeping easy runs really easy this season so I don't get overtrained/sick again.

This was super smart, but you've gotten away from it. None of your runs can be described as "really easy" anymore. For someone in 10:00 3200 shape, 7:30 miles are easy (not "really easy"), and you're not near 10:00 right now.

Get back to running more 8:00 and 8:30 pace until you are actually running 10:00. You'll get there faster.

Thank you for this sometimes it's good to be reminded and I've made an effort to slow down this week especially cause my legs did feel a little tired during my workout yesterday. It's good to look back and see that the slow running does work despite all my teammates and coaches telling me I should do easy days faster,

I agree.

I sucked in HS (10:32 / 4:50 PRs), and I think my biggest fault was running too hard on my easy runs. Looking back in my training logs, I was never fresh. I got hurt my last spring season so my PRs were from indoor.

keep the mileage up and slow down. Good luck and thanks for sharing your training with us. :)

1/13 8mi @ 7:15/mi closing in 6:28

1/14 6mi @ 7:44/mi

1/15 1mi wu 4x600m hills + 2x600 flats w/2min rest (2:08, 2:09, 2:09, 2:08, 1:57, 1:57)

1/16 6.1mi @ 7:50/mi

1/17 4mi @7:48/mi

1/18 1mi wu 1mi Race in 5:07, 1mi cd

1/19 9.21mi @ 7:53/mi

Total: 42mi

Workout on Wednesday was really good the race on saturday was just dumb I was put in a terrible heat and the problem was that I had no one to run with cause some kid went out in like 64 for the first 400 so destroyed any kind of pack and even I got dragged out too fast in like 71-72 and I closed really hard and wasn't totally gassed so I probably had a little more to give so I think I'll cut off a lot of time in 2 weeks when I race at a more serious meet.

looking good, great job w the 5:07, i still think you could do your easy days even slower like webby and noob said to allow your workouts to be harder. and i'd recommend keeping the mileage down the day after a race just to make sure you don't lean into overtraining territory, unless you really felt fine the day after the 9 mile day

thank you for posting this log nonetheless, i'm starting to train again and this has been helpful to model/adapt for myself

A week ago you wrote your minimum goal is sub 5 and you would like to even go sub 4:50. My first thought then was - he will start his first one or two laps too fast, slow down a lot and maybe run 5:10. Now you beat my prediction by 3 seconds. However, this should show you, that you are not quite close to that level which you thought before. A 5:00 mile requires 74.5 s laps and a 4:50 is about 72 s. So your 71-72 first lap should have been optimal and not any problem if you were able to run in that 4:50-5:00 region.

Think positive: this was - after all - a PR and a sub 5 in the first outdoor race is more than likely.

1/20 10mi @ 7:21/mi

1/21 8mi @ 7:35/mi

1/22 1mi wu 3mi Tempo 17:29 (5:46, 5:53, 5:50) 1mi cd

1/23 7mi @ 7:41/mi

1/24 8mi @ 7:50/mi

1/25 10mi @ 6:58 (Progression run first half average 7:15, last mile 6:11)

1/26 3mi @ 8:20/mi

Total 51mi

Great week with my highest ever mileage and a great workout on Wednesday which was over a minute faster than my fastest tempo before this and it felt great! Im taking a big down because I've developed a mild case of shin splints after that long run and I'm racing a 1600 this Saturday on a lightning fast 300m track so hopefully I can break 5!

You are building a great base. What are you doing to stay in touch with your speed? I recommend hill sprints before those progression runs, and strides at least 3-4 times a week.

epicTCK wrote:

You are building a great base. What are you doing to stay in touch with your speed? I recommend hill sprints before those progression runs, and strides at least 3-4 times a week.

I dont list it but I strides probably 4-5 times a week after most runs unfortunately I cant do hill sprints cause my coach is in charge of my training for the next couple months

I have the same goals too. I want to go sub 10 during the spring and sub 4:40. Been running 70mpw this winter

Man this last week looks great. I think that tempo really shows how much you've progressed. You got this!

I think you should try focus more on long tempos like 5-7 miles. 3 miles is honestly pretty short and I've found that the longer ones help build aerobic fitness. You might want to slow down on the tempos too because you're basically running your 5k pace and pretty close to your 3200 pace

1/27 2.5mi @ 7:27/mi + 30min Stationary Bike

1/28 5mi @ 7:07/mi

1/29 1mi wu 4.5mi @ 7:29/mi

1/30 2mi @ 7:23/mi

1/31 15min Stationary Bike

2/1 1mi wu 1600m race 4:56 1mi cd

2/2 20min stationary bike

Total 18 miles

Really low mileage week cause my lower left leg has been bothering me. It actually felt great during my race but that's because I took a lot of advil lol. I took today basically off and might do that tomorrow to but it's been feeling better than early in the week for sure. The race was awesome first sub 5 and an 11 second PR from just 2 weeks ago. I also went out too fast in like 68 so If I go out more conservatively I think I have a sub 4:50 in me if not in 2 weeks on a little slower 200m track than Ill definitely have it in 3 weeks when I run on a 300m track again. Anyway just need to work out this little niggle it's more of a tendon thing I think rather than my shins.

2/3 Off

2/4 4mi @ 7:35/mi on Treadmill

2/5 1mi wu 4.5mi @ 7:40/mi 1.25mi cd

2/6 3.25mi @ 7:36/mi

2/7 5mi @ 7:28/mi

2/8 6mi @ 7:31/mi

2/9 5.25mi @ 7:45/mi

Total: 30.25mi

Just building back, coach and I decided against the workout on Wednesday cause my achilles was still bothering me just a little bit during the warm up but the last 3 days I've been running pretty much pain free so I think I've finally put this behind me (been doing eccentric calf raises). Gonna build the volume more this week probably 38-40 with a workout and then a low key 1600 this Sunday where I just wanna race hard, go out smart and maybe set a PR but it is on a flat 200m track as opposed to the 300m ones I've been racing on.

nice nice man looking good. congrats on the pr and good luck this weekend.

are eccentric calf raises where you go on like a stair on your toes and lift your heel down? and why only those as opposed to full calf raises with your toes on a raised surface?

not criticizing just curious.

*lower your heel to the maximum keeping your toes on the step and lift your heel back up until your foot is level

not "lift your heel down"