Question to White Wolf

You are without a doubt an "elite" highschooler.

So I was wondering, how does one such as yourself approach your training?
Do you stick to the same formula as everyone else? Base in the summer, hills, tempos. Speedwork in-season and such.

Basicaly what everyone else does.
Or are there any original aspects to your training that you don't think most other people do? (I'm not talking about intensity, its given that you train alot harder than most people)

Do you think your success as a runner is due to mostly natural talent, or hard work, or both?

Im curious.

Shh! It's a secret!

I'm interested to see what he says as well. And who said that quote in your sig?

Anthony bailey said thos fine words

Diversity is the second best thing to become good.[ill talk about number one later]
I think bulding a base is important but, my coaches always told me not to do speed work because it would not benefit. I found this a load of crap and while everyone was doing 15 mile long slow runs I did 6-8 mile tempo runs or 6x1000 meters. I have always been a fan of hills. I train in Utah over the summer and Hills are probably, one of the greatest running tools you can get. You should always run hills at your normal tempo but, hills make it harder so don't go sprinting up hills widly just take it the same pace. I have always loved intervals. For any sport they are one of the best workouts. I do every kind of interval 300,100,1000,400,500,700,1300, whatever makes me feel like I am doing what it feels like I need to do to get better. One of the main speed workout's in the spring is "Gear Changing". Theres three gears race pace,faster, all out sprint. Heres a workout that not that many peopel do but, it is so efficent. I go race pace 2 minutes on a course then faster than race pace for two minutes (this is for xc) and then I just go as fast as I possibly can for the last two. You can make these invervals as long as time as you want . They are very good. Also right before cc you should try 400 intervals they get your speed ready to go. Tempo runs are probably the best runs around. You can't beat them. You can go as fast as you want for as long as you want and you get so many benefits. I'm not the biggest fan of the long run but, to other people you should do it. I'm more of a speed guy and don't like the longer runs. The best key to getting good is intensity it is the greatest thing you can get. When you have enough intensity it helps you so much become a better runner if you have that heart and will it makes you work hard and become better. I say i'm 20% talent 80% work I was lucky and got some talent I know other people who don't got any and train so hard but, never get that great.

Your reply has confirmed all my beliefs, all the workouts that you say work for you are the same workouts that All the great coaches I have been reading about have encouraged. This is a revelation, lol. I have been telling all my teammates that tempo runs are the single most important thing to focus on over the summer, but they all seem to have these fantasies about casual, lsd being the way to go.

I knew hills were important, but not as important as youve stressed them.

Save for the three gears workout, that is totally new to me. I'll try it out a few times in the upcoming months.

When will you tell us what the first most important thing is?

great info. i'll definetly take those workouts into consideration this summer. thanks, WW.

good stuff WW
*RWS goes and changes Summer running plans

if i do plan to do a tempo run how should i do it exactly?

xc_babe09 wrote:if i do plan to do a tempo run how should i do it exactly?

*hoping you're not talking to WW*

no, to anyone willing to answer. btw i dislike ww very much.

xc_babe09 wrote:no, to anyone willing to answer. btw i dislike ww very much.

haha me too. now what do you mean by that question? how long you should go? how fast?

yes and yes. seeing as ive run for so long u think i would no but weve never really done tempos before. its just not something our coach has us do and hills howmany at a time to do.

xc_babe09 wrote:yes and yes. seeing as ive run for so long u think i would no but weve never really done tempos before. its just not something our coach has us do and hills howmany at a time to do.

for a tempo, nothing more than 6 miles. i really don't know what your temp pace would be, you don't share times too easily....

u know why cuz ur all faster than me. i feel inadequate posting my measly times.

my xc pr from last year was 21:16. but i want to improve by a minute once again.

xc_babe09 wrote:u know why cuz ur all faster than me. i feel inadequate posting my measly times.

i really doubt that. doesn't seem like you train less than any other girl.

xc_babe09 wrote:my xc pr from last year was 21:16. but i want to improve by a minute once again.

:?: :?: :?: :?: :?:

WTcrap?

lol why the crap would you be embarrassed by that?

because there are girls like love2run and sub5 and really fast girls. oh and in my league i didnt even get honors i missed by one spot with that time. i was so mad but happy cuz i pred by a ton that day.

xc_babe09 wrote:because there are girls like love2run and sub5 and really fast girls. oh and in my league i didnt even get honors i missed by one spot with that time. i was so mad but happy cuz i pred by a ton that day.

i thought you were going to say like 24 mins. or something lol. but maybe 7:30 pace for a tempo? taht sound right?

could do possibly. oh and another question im gonna do 7.5 tomorrow morning but the most ive really ran is 4 which was today. stupid or ok. i have run that far before but not since xc season last year so thats not the problem. i just dont totally want to kill myself.

if the guests are reading this they should register. unless 1 is white wolf and in that case they need to go screw themselves. lol

xc_babe09 wrote:if the guests are reading this they should register. unless 1 is white wolf and in that case they need to go screw themselves. lol

Running With Scissors wrote:good stuff WW
*RWS goes and changes Summer running plans

F***ing WW screwing up my summer running

Epic bump to show you how stupid we were.

Running With Scissors wrote:

Running With Scissors wrote:good stuff WW
*RWS goes and changes Summer running plans

F***ing WW screwing up my summer running

Epic bump to show you how stupid we were.

he didn't totally screw it up...I think it's good that you challenge your LT but don't do it on a daily basis, that's how you become fast in the short term but halt improvement in the long run. Tempo running TWICE A WEEK AT THE MOST. also 200/400 reps full recovery if you wanna do more speed.

XC starts on moday and I haven't run more than 30 miles in a week. Oh well I have another season after that and 2 more track seasons.