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04-06-2007, 02:59 PM
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Take your target time for your 5K and figure what your mile times will be. then do some repeat miles 30 seconds under your taret mile time. it will put you in good shape. Use the 400 and 800 meter repeats for foot speed over prolonged distances. when the race is almost over and you have that last half mile to go you will be able to go at a higher rate of speed another note is to improve stride length. think if you can improve your stride length even just a fraction with each stride what it can do. in the 100 meters it may only be a fraction of a second. but think in a mile or especialyl a 5k race what that can equate to. many seconds. I might do a 5k this summer but im not sure. I am not doign cross country next season in college. actualyl i never did cross country in HS....good luck to you also Wee.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. 
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04-07-2007, 07:24 PM
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Lifted weights first.
Squats 205lbsx6x6x5 225x2 Hamstring curls 13-8-5 Bench press 165lbsx5x4x4x3 afterwards ran for 20 minutes
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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04-12-2007, 08:46 PM
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yesterday I worked for strength doing squats and leg curls. I also did calf raises. I can not remember if i ran or not. lol
Today I ran for 45 minutes. I have about 5 weeks left of base training. the last 3 weeks of base training I'm running one long run a week. this run will be 25% of my total mileage or for 1.5 hours. which ever is shorter. man i cant wait..... ill just hit a country road not to far from my house and take it where ever for halfway then head back.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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04-17-2007, 12:45 PM
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ok yesterday:
squat - finished w/ 5x190 bench - finished w/ 5x160 bb row - finished w/ 5x130 core today ran for 30 minutes. half of it was on a hilly course and it was a little more hill than i expected.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 04-17-2007 at 02:15 PM.
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04-29-2007, 08:21 PM
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well I am on a constant road of still getting stronger still. Picking up my running this week in terms of volume and intensity. This starts phase 2 of the offseason.
My coach had all us freshman write out 3 goals we want to reach for our careers to reach goals hard work must be done in the off season. These are mine. 1. Sub 1:50 in the 800 2. Make it to Nationals 3. All-American These are not season goals but career
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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04-29-2007, 08:25 PM
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Something about me has changed. I am not quite sure what it is yet. But mentally I feel different since I started phase 1 of training and am in transition to phase 2. My friend that I run with some times also said I seem different when we run and directly after.
When i go out to run somedays I love it and others I hate it. But i always do it. I dont know really.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-01-2007, 07:21 PM
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squats
standing shoulder press leg curls lunges ran 45 minutes today was a good day. hit the squats good. fought to get a rep up and was going to rack it but said **** this and went down again/ I had to scream to get that **** up but it went up none the less. today i noticed increase in endurance today. I took 3 days off from running cause i though i was getting fatigued and needed the rest. studying for finals also. But i don't know i went out and was 2 minutes ahead of pace and just kept it up from there. the last mile or so i just got in a zone and was taking it fast. not sure on the time but it was sub 7 for sure, which is ahead of where i wanted to be at this point for easy running. oh and today was the first day of phase 2. phase 1 was injury prevention runnign i might have said. you just are going along at a very easy pace gettign the muscles use to the motion and such. phase two is where you pick up the intensity in running. its base training. runnign 6 times a week. I cant wait for the intervals and repeats in phase 3 though.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-02-2007, 06:30 PM
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today I ran for 20 minutes this morning. something was wrong. i just couldn't breathe and get a good rhythm going. stopped at 20. I didn't get very far. went home, ate, and then i went to run again. ran 2.5 miles in 17:45 which is 7:08 mpm. this run felt better but was still having problems with breathing and getting in a grove. I hate runs like this. we all have our off days though. after i was done i did 10, 10 second strides barefoot. after those the soreness went away and i felt good. stretched and called it a day. glad i went back for that second run but i still wish i could have gone a full 40 minutes at once. maybe i should have fought through it but it wasn't going to be productive.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 05-02-2007 at 06:39 PM.
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05-03-2007, 02:05 PM
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In the AM
bench overhand bb row arm curls lying tri ext In the PM warm up 50 min run cool down
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-03-2007, 02:12 PM
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Quote:
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th e y say mas tu rb a t io n eff e ct s th e abil i t y to r ea d thin g s pr o perly.
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05-04-2007, 10:47 AM
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warm up
ran 30 minutes 10 strides afterwards
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-05-2007, 04:19 PM
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squatted today.
I hit a new personal best of 235 lbs. ran for only 15 minutes today. i just used this as a a recovery day and went at a very easy pace. basically just to loosen up. did 8 strides. beginning monday starts my first week of summer! So i will be able to really focus on training I hope while working also part time for some extra money
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-07-2007, 08:27 PM
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bench
BB row arm curls tri ext ran 35 minutes
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-08-2007, 02:59 PM
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ran 50 minutes
8 strides
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-09-2007, 08:28 PM
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Squat 190x8 200x6 210x4 220x2
Lunges 75x12 each leg 75x12 each leg Standing shoulder press 85x8 95x6 105x4x4 Leg curls 75x8x8x8x9 ( just had to do another set. to easy so went a fourth for 9 reps) upping weight on each exercise again next week warmed up 7 minutes. ran for 30 minutes. Man i ran like a pvssy for 24 straight minutes. I was thinking man this is a wasted run. I just didn't want it bad enough for some reason i told myself. I JUST DIDN'T WANT IT BAD ENOUGH! Given i had a good leg workout a little while before had hurt my energy, but that is no excuse. I swear though I had to have run a mile that last 6 minutes even after all I had done today. I was straight up booking it. I had to get something out of this. I wish I could go back and redo that run but maybe i would have ran the same. well its over with. afterwards did 8 strides. My legs are definitely getting stronger from squatting and I can feel it while doing the strides. seems my stride is getting longer and more powerful. now i cant wait to squat every single fvcking day! after today. squatting is making me a more powerful runner. this next season will be the first season I have gone into having done a squat. Ah. the magic of putting weight on your shoulders. I can almost feel my more powerful legs that I will have next season ( my legs I felt have always held me back ) taking me around that track 2 times for my fastest 800 ever early in the season. If i can just keep getting my endurance up along with my leg power something great is going to happen
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 05-09-2007 at 08:35 PM.
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05-17-2007, 10:35 PM
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haven't posted in a few days. still lifting and running hard.
a couple dasy ago and yesterday I had a session with a coach who was a former collegiate great in the 800-1500-3000. and also competed well in the 5k-10k. after our workout yesterday he gave a few words to me. they were "You want to know what it takes to be a great runner? Someone who is willing to put themselves through hell, pain and suffering. To get better you must force your body to run to levels of fatigue you never knew you could reach." I thought I approached that level today. but some feeling tells me I have no idea.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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05-29-2007, 08:28 AM
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did a time trial yesterday. it is May and i have a sub 5 min mile.
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Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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08-07-2007, 11:13 PM
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Hey guys. I have not been around much lately but i am still alive. I have been busy with a lot of running, some work, and lifting a little. Bu ti leave tomorrow for college because that is when cross country practice starts. classes do not actually start for a while. Can not wait to go and develop my running. You will see me at nationals someday. Well hope all has been going good for you all and seems some changes have occurred since I was active.
But the running is going good. I just can not wait for track second semester do run those 800's and 1500's. Thats what I am about.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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