magical mondailies!

First official xc practice!!! 10 people came, which means we have a huge (for us) team this year!!!
1 mile warm up (way too fast)
2 miles easy (slower than the warm up)
1 mile at 5k pace
1 mile recovery
1 mile at 5k pace
2 miles cool down
and my coach told me that I will probably actually place and score at most meets

post 'em!

umm i have practice at 2:30, but my coach said distance today so itll probably go something like this:
3k warm up
stretching/abs
7 miles or so
2 mile cool down
striders (maybe a game like ultimate frisbee again though, i hate it when my coaches try to be fun, their so stupid.)

^ yeah I know, coaches really have no idea what fun is. hah

First day of xc practice (9am soo couple hours) !!

For some reason I'm really nervous .? I think its because last year was my first and the first practice I did horrible even though I had been running that summer..and I"m afraid I'll do it again?? haha I need a therapist.

haha i had such a long workout today

7.5 miles total

it was as follows.

4x800, every 6 minutes. ( supposed to hit 3:15 )
3:04, 3:02, 3:01, 3:00

2.5k tempo
10:45

3x800, every 6 minutes
3:03, 3:02, 3:06, 2:58





i know the splits arent that fast but hey.. it was hard:)

4.5 super slow with the team.

My legs feel like they're about to die.

Climbing a mountain over the span of 7 miles then going back down FTW/L

Maybe an easy jog later.

XC practice was to just run whatever, some distance

So I did 10 miles

Did some core later on in the day

amherst_xc wrote:i know the splits arent that fast but hey.. it was hard:)

That's alright, they were great cruise interval pace 800s, nice job.

I did a little over 5 easy, I might run tomorrow's workout today because I think I'm going to Penn tomorrow.

Rest day today. Had a decent first day of school.

we did a 2 mile tempo run today. and ran 1 mile warm up before that, and 1 mile cool down after.

6 at a not too bad tempo. felt like i was gonna puke at the end tho. and my arches hurt..

First day of school, so we did an easy run (we have a time trial tomorrow).

We cheated, though. It was supposed to be a slow three but we did 5 in less than 40 minutes (a little over 7:30 per mile). We got back late but it was worth it--we needed the long run.

1 up
6x1200 at 4:39
strides

Haven't run for the past 3 days... intense rafting trip with the rest of the freshman class!

6.5 miles (way too fast then i should be running a practice run)
my teammmates came back from mammoth yesterday, and since me and my friend are practically seeded #1 and #2 (might still be seeded as #3) on the team i decided to really pick up the pace to see that the training in mammoth didn't put him to far ahead of me.
looks like it didn't.

They didn't tell us we needed an asb card to practice. So I was a little late buut I managed to get

1warmup
4 miles-on a really rocky trail, my shins are killing me =[
core/yoga later.

forgot to add might do a 7.5 miler ( might be way longer if i decide to go farther) in about a hour or so

my 1st xc practice. (i missed a week while on vacation.)
took a redeye flight so I was exhausted and didn't do so great. bummerr. :[

400 warmup
dymanics
agility
5k course
2x700m hills
800m warm down

FinishingKick wrote:

amherst_xc wrote:i know the splits arent that fast but hey.. it was hard:)

That's alright, they were great cruise interval pace 800s, nice job.

I did a little over 5 easy, I might run tomorrow's workout today because I think I'm going to Penn tomorrow.

I did the workout and ended up with 14 miles on the day, that's a PR by 4 miles lol. I won't be on tomorrow, I get to run at Penn.

runnergirl93 wrote:umm i have practice at 2:30, but my coach said distance today so itll probably go something like this:
3k warm up
stretching/abs
7 miles or so
2 mile cool down
striders (maybe a game like ultimate frisbee again though, i hate it when my coaches try to be fun, their so stupid.)

we ran our cross country course 2 times. so it was 6 miles. and we had a 1 mile warm up. looks like this year im in a tie for first spot on my team.

FinishingKick wrote:

FinishingKick wrote:

amherst_xc wrote:i know the splits arent that fast but hey.. it was hard:)

That's alright, they were great cruise interval pace 800s, nice job.

I did a little over 5 easy, I might run tomorrow's workout today because I think I'm going to Penn tomorrow.

I did the workout and ended up with 14 miles on the day, that's a PR by 4 miles lol. I won't be on tomorrow, I get to run at Penn.

You're running in a meet at Penn?

And haven't you been doing like 60 mpw? How have you only run 10 miles before?

DyingToRun wrote:6.5 miles (way too fast then i should be running a practice run)
my teammmates came back from mammoth yesterday, and since me and my friend are practically seeded #1 and #2 (might still be seeded as #3) on the team i decided to really pick up the pace to see that the training in mammoth didn't put him to far ahead of me.
looks like it didn't.

Did he really think that like a week at altitude would make him any better?

HXC_Runner2012 wrote:

FinishingKick wrote:

FinishingKick wrote:

amherst_xc wrote:i know the splits arent that fast but hey.. it was hard:)

That's alright, they were great cruise interval pace 800s, nice job.

I did a little over 5 easy, I might run tomorrow's workout today because I think I'm going to Penn tomorrow.

I did the workout and ended up with 14 miles on the day, that's a PR by 4 miles lol. I won't be on tomorrow, I get to run at Penn.

You're running in a meet at Penn?

And haven't you been doing like 60 mpw? How have you only run 10 miles before?

It's not a meet, my sisters going there for college and I'm helping her move in. I haven't been doing 60 mpw I never went above 35 until this summer I did 40 twice and 48 last week. All of my PRs are run on no more than 30 mpw.

Kinda weird workout...

800 up
3x1600 @ ~6:35
1x1200 @ ~4:50
1x800 @ ~3:10
800 down

We were supposed to doing race pace intervals, but of course our coach is basing our race pace on that shitty time trial we ran last Saturday. I turned it into a cruise interval workout. All of it felt crazy-easy, even for LT intervals. The scheduled workout was 3x1600, 3x1200, 3x800, but our coach cut it short. I would have been nuts to take that workout at goal race pace like I was itching to do.

40 minutes progression on the treadmill started at really easy, ended at tempo (increased the speed every 5 minutes)...then immediately after 20 minutes on the bike at high resistance...

HXC_Runner2012 wrote:

DyingToRun wrote:6.5 miles (way too fast then i should be running a practice run)
my teammmates came back from mammoth yesterday, and since me and my friend are practically seeded #1 and #2 (might still be seeded as #3) on the team i decided to really pick up the pace to see that the training in mammoth didn't put him to far ahead of me.
looks like it didn't.

Did he really think that like a week at altitude would make him any better?

Considering he was hitting between 75-80+ miles (the team were doing doubles and averaging 11 miles a day for 7 days strait and even more for certain days (he usually does more then the rest of the team) at altitudes between 8500-9000+ feet (varied were they ran at) in terrain of trails and roads with no flats pretty much endless hills, i'm pretty sure it made a difference in his training which was perfect time for him to peak his base training and also 1 week before school started. I went to camp last year and it was at Lake Arrowhead and the altitude was only 5000+ feet, 5 days there with like 35+ miles and coming back down made breathing feel a whole lot easier when u live practically at sea lvl, so yeah the training up there should have definantly helped him even if the benefits don't last forever. I'm pretty sure other schools (even D1) all over California wouldn't go altitude training for a week if didn't have some sort of benefit.