gosh-darnit

my season ended today, even though i didn't want it to. i raced like crap, started out with the pack i wanted to be in instead of running my own race and surging like i normally do. got a cramp at 2.5, couldn't kick. had to be top 16 to make it out, i was over 30th. time sucked too.

NOW, i need to figure out my gameplan for this winter. can anyone give suggestion? i want to focus on the 3200(but i will run a lot of 1600's) in the spring. not sure what my goal will be, somewhere in between 9:40 and 10:00. i want to get up to about 75-80 mpw, at a very good pace. and core/lifting everyday(lifting 3x a week).

also, can someone tell me if buying the zoom miler would help me or hurt me if i ultimately want to focus on the 3200 when the end of the season come?

That sucks. 75-80 mpw for track What are you at now and how many weeks til track?
I have never wore nikes for running so I wouldn't know.

idk what i'm at now, doesn't matter, my season just ended a couple hours ago lol. i was up to 77mpw last summer.

75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

to wimpy... I'm gonna do 120 miles per week with 400 repeats and severe fartleks.

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

not too hijack this thread or anything but what should kind of mileage should i be doing if i only do 1600 and under? ( well mainly 800 and mile NEVER 3200)

amherst_xc wrote:not too hijack this thread or anything but what should kind of mileage should i be doing if i only do 1600 and under? ( well mainly 800 and mile NEVER 3200)

Both of those events are primarily aerobic, so a lot.

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

HXC_Runner2012 wrote:

amherst_xc wrote:not too hijack this thread or anything but what should kind of mileage should i be doing if i only do 1600 and under? ( well mainly 800 and mile NEVER 3200)

Both of those events are primarily aerobic, so a lot.

whats considered a lot-_-

and i dont have THAT much time between end of xc and start of indoor, so should i maintain higher milage throughout indoor?

amherst_xc wrote:

HXC_Runner2012 wrote:

amherst_xc wrote:not too hijack this thread or anything but what should kind of mileage should i be doing if i only do 1600 and under? ( well mainly 800 and mile NEVER 3200)

Both of those events are primarily aerobic, so a lot.

whats considered a lot-_-

and i dont have THAT much time between end of xc and start of indoor, so should i maintain higher milage throughout indoor?

DUH. no one cares about indoor for real, it's just a tune up for outdoor...

FinishingKick wrote:

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

they both increase turnover because they force your legs into different types of motion than on a flat surface.

amherst_xc wrote:

HXC_Runner2012 wrote:

amherst_xc wrote:not too hijack this thread or anything but what should kind of mileage should i be doing if i only do 1600 and under? ( well mainly 800 and mile NEVER 3200)

Both of those events are primarily aerobic, so a lot.

whats considered a lot-_-

and i dont have THAT much time between end of xc and start of indoor, so should i maintain higher milage throughout indoor?

He probably didn't know you have indoor. Take a few days rest and then do LSD runs until winter track unless its more than 2 weeks then you would want to throw in some other stuff like hill repeats and tempo.

AudienceOfOne wrote:

FinishingKick wrote:

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

they both increase turnover because they force your legs into different types of motion than on a flat surface.

Running downhill lengthens your stride therefore decreasing turnover.

FinishingKick wrote:

AudienceOfOne wrote:

FinishingKick wrote:

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

they both increase turnover because they force your legs into different types of motion than on a flat surface.

Running downhill lengthens your stride therefore decreasing turnover.

but it gets the motion of quick-stepping into your mind and you'll start to do it on flat surfaces.

I don't think so.

By the way Miler, don't feel too bad about your season. Mine has gone like this:

May
\
-\
--\
---\
----\
Today

FinishingKick wrote:I don't think so.

By the way Miler, don't feel too bad about your season. Mine has gone like this:

May
\
-\
--\
---\
----\
Today

not sure what that is supposed to mean? haha

but yea, i'm not dissappointed in anything but today and the fact that i'm not going to regionals. the rest of my season was great. 16:47 isn't what i was hoping for, but it's decent. what's your 5k?

I've got a 5k this Saturday, I'll let you know regardless of how I did. Other than that the courses have been either really hilly, I've had a really bad day, or they've been 2.5/2.75 miles.

oooh its gone downhill^^ haha that took me a little bit.

FinishingKick wrote:

AudienceOfOne wrote:

FinishingKick wrote:

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

they both increase turnover because they force your legs into different types of motion than on a flat surface.

Running downhill lengthens your stride therefore decreasing turnover.

Just because it lengthens your stride doesn't mean it decreases turnover. You're going a lot faster on the downhills than on uphills or flats, so both will increase. And the point of strides is to increase your speed and form without putting a lot of stress on the body, so down hill is definitely a better choice than uphill.

AudienceOfOne wrote:not sure what that is supposed to mean? haha

Think of a nice, tall peak...then flip it upside down.

HXC_Runner2012 wrote:

FinishingKick wrote:

AudienceOfOne wrote:

FinishingKick wrote:

runner_dude wrote:

xc running gal wrote:

runner_dude wrote:75-80 mpw sounds very solid. I'd suggest throwing in a hill workout every week to build some power for track would be smart too. Don't forget strides, and the odd tempo run, and you're ready to roll.

i have a question...
most people i know do strides barefoot on the grass like in a field or something
...can you do strides where your shoes on a roads or a sidewalk? (snow during winter)
and what if you do them downhill? or uphill?
the road right by my house is either downhill, or uphill soo...

Our team does strides in shoes, so shoes are fine. They should be on a fairly flat surface, or slightly downhill to increase leg turnover.

That doesn't make any sense, running uphill increases turnover.

they both increase turnover because they force your legs into different types of motion than on a flat surface.

Running downhill lengthens your stride therefore decreasing turnover.

Just because it lengthens your stride doesn't mean it decreases turnover. You're going a lot faster on the downhills than on uphills or flats, so both will increase. And the point of strides is to increase your speed and form without putting a lot of stress on the body, so down hill is definitely a better choice than uphill.

It may increase turnover because you're running fast, but it wouldn't do so in a way that would help you unless it was a gradual downhill. And again unless it's a gradual downhill then you're just putting more stress on the body then running uphill.

FinishingKick wrote:I don't think so.

By the way Miler, don't feel too bad about your season. Mine has gone like this:

May
\
-\
--\
---\
----\
Today

Same exact thing that happened to me. Between going out of town, getting sick, and starting a new school, I've just kind of had a falling out with everything. Oh yeah, and because I was so excited for XC at the beginning af the season and now I seem "uncommited", my mom is hesitant about me racing national-level triathlons (junior elite). It pisses me off so much since I work so hard and triathlon is what I love and what I can be really good at. But anyways...

It seems that a lot of people on here haven't had good seasons, or so I've noticed...

Has anyone actually had a good season?

dude, my season ended today, the only ay i was going to make it out of districts is if we made it out as a team, and we were in 8th and needed to be in top 5. bummer. now i got to turn it around and start getting ready for basketball.