just curious as to what all you other HS runners out there are doing right now. just post your current weekly mileage, how high you want to get before season, and what kind of times you hope to hit.
Current = 50mpw
Intended Peak = 70mpw
Goal time = 4:25 1600
current: 55
intended peak: 80
Goal time: 4:55, 10:30
Current mileage: 35 (it's my first week of running, I took this past week off after NTN)
Intended peak: 65
Goal: sub 10 3200
current= 30 mpw
peak= 50 mpw
goal time= 2:02 800 4:40 1600
Current: 45 miles or so this week (took a couple days off after NTN), will be at 65-70 next week.
Peak: probably 80-90mpw
Goal Time(s):
Mile- 4:17-20
2 mile- 9:15-18
This is just my opinion as a coach but I think 90 mpw is waaaay too much to be running the 800 or the 1500 in HS. Especially if you already put in good miles for cross country.
I used to run both events and ran 4:20 / 1:58 as a junior on 35 miles a week. If you run even 70 mpw in HS where do you go from there? 110 in college? Enjoy your stress fractures..
I would stop doing so much distance and focus on doing some real quality work and running fast. If you want to run a fast mile you might be doing too much slow to medium fast mileage. Just an idea.
awesome wrote:
This is just my opinion as a coach but I think 90 mpw is waaaay too much to be running the 800 or the 1500 in HS. Especially if you already put in good miles for cross country.
.
WRONG.
first off running more and at a lower intensity is physically easier to sustain without risk of burnout.
secondly, where do you go? You go from 70 at intensity A to 80-90 or even 70 again at intensity B, where intensity B is greater than A. Or you keep your intensity the same and increase the quality of your workouts as your fitness allows.
It's not about how much you improve from HS to college but how well you are prepared for college. The aerobic benefits from 70+mpw are crucial for this. The increased lactic threshold from high intensity work will be gone 2 months later and will have to be regained in college. The aerobic capacity won't.
Your body will adapt to stress if it's incremental and combined with sufficient opportunity to adapt. A kid who ran 20 mpw all fall is likely to get injured if they start running 70 mpw this week after taking 6 weeks off. However, a kid running 60 mpw last fall who continued running base mileage and increased ~2 mpw isn't likely to have a problem.
A huge problem is kids that run 35 mpw in high school then jump to 70-80+ mpw in the fall of their freshmen year at college. If you plan to run in college, find out what kind of mileage you will be expected to run next fall and develop a plan to reach that without any large jumps.
A conservative rule of thumb is to increase 10 mpw per year. This could look like:
9th 30 mpw
10th 40 mpw
11th 50 mpw
12th 60 mpw
Fr 70 mpw
So 80 mpw
Jr 90 mpw
Sr 100 mpw
5th yr Sr 110 mpw
I might be concerned about a high school athlete averaging 90 mpw without knowing how they got there. If they were a 30 mpw athlete for 3.5 years and then got super motivated after watching "Pre" and then started running 90 mpw, I would definitely be concerned. But, if they were from an active family and were running 50 mpw as a 9th grader, I would have no physical concerns about 90 mpw as a 12th grader.
Focus on progressively and incrementally increasing the stresses imposed, not on any absolute number.
I started HS running my sophomore year.
soph xc - maybe 30-40 a week
soph winter/spring - built up to 70 at the highest, averaged 55.
summer - high of 85, averaged 75
junior cross - maybe 50 mpw in season -- not enough need to keep that higher next season
junior winter - first 4 weeks back: 77, 82, 86, 92
looking to go 4:25 / 9:35 this year. i dont have the most talent in the world, but I dont get injured
awesome wrote:
If you run even 70 mpw in HS where do you go from there? 110 in college? Enjoy your stress fractures..
Moron.
You obviously know little about stress fractures and running in general.
awesome wrote:
This is just my opinion as a coach but I think 90 mpw is waaaay too much to be running the 800 or the 1500 in HS. Especially if you already put in good miles for cross country.
I used to run both events and ran 4:20 / 1:58 as a junior on 35 miles a week. If you run even 70 mpw in HS where do you go from there? 110 in college? Enjoy your stress fractures..
I would stop doing so much distance and focus on doing some real quality work and running fast. If you want to run a fast mile you might be doing too much slow to medium fast mileage. Just an idea.
This thread, and this post especially, feels like something straight from dyestat
well, i guess that's what happens when you post something as a "hs related" thread...