| HS Senior |
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I want to know what you guys think I could run if I raced right now and then in 6 weeks. I've averaged 65mpw the past 6 weeks, 40mpw before then. (Ran a 9:41 on 28mpw.) Been doing 1 tempo & 1 long run per week the past 8 weeks. Every other week I did hills and then now ive replaced hills with trackwork. 5 mile tempos on slightly hilly roads abotu 10 sec slower per mile than a track were done at 5:31,5:27,5:30 average pace the past 3. I just ran 10x1000m repeats @ 3:20 with 60sec rest (on a gravel track in trainers ofc). My hill repeats were 300m hills @ 4:52 pace. The theoretical races would take place on a nice all weather track and be done in spikes and short shorts, good competition, etc. And ive always been slightly better with track than xc and longer distance stuff (16:54 5k 1 season was followed with a 9:41 then the next season was 16:06) Thanks everyone. |
| About the same shape as you |
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I would shoot for sub-9:30. Go out in 4:45 for the first mile and see how you feel after that. |
| HS Senior |
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For racing right now, or in 6 weeks? |
| HS Senior |
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bump |
| IDK |
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Since its a prediction contest I would go with 9:27 |
| run91 |
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I agree with About the same shape as you. I would say try for sub 9:30, you're probably in the 9:20-9:30 range, as long as you have decent speed |
| Phenom Man |
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Well assuming both times you will be running in the same conditions, I would say you should be about 9:35ish in your first race, and 6 weeks later after a couple of races I think 9:20s is possible. I'll say 9:26 |
| opinion numero uno |
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Well if you're in short shorts I'd say you have to shoot for sub 9:30 |
| bangalangadanga |
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I didn't really see any good predictor workouts in there, but it definitely looks like you are laying some good foundation for some faster stuff. You sound like you're getting pretty strong. I predict a peak of 9:20 for you this season... maybe faster. |
| HS Senior |
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What are workouts I could use to gauge my fitness? ( i need one for next week anyway) |
| HS Senior |
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What are workouts I could use to gauge my fitness? ( i need one for next week anyway)[/quote] ka-bump |
| bangalangadanga |
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What are workouts I could use to gauge my fitness? ( i need one for next week anyway)[/quote] ka-bump[/quote] Been doing 1 tempo & 1 long run per week the past 8 weeks. Every other week I did hills and then now ive replaced hills with trackwork. 5 mile tempos on slightly hilly roads abotu 10 sec slower per mile than a track were done at 5:31,5:27,5:30 average pace the past 3. I just ran 10x1000m repeats @ 3:20 with 60sec rest (on a gravel track in trainers ofc). My hill repeats were 300m hills @ 4:52 pace. I'd say a good predictor workout for 3200m could be something like 6 x 800 w/ 2:30 recovery in 2:20 feeling very relaxed and in control the whole way. That'd say you're good for at least a 9:30, but effort is everything. |
| ukathleticscoach |
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'I just ran 10x1000m repeats @ 3:20 with 60sec rest ' Not sure but after this brutal session you deserve a good pr |
| HS Senior |
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Aww. At first I saw that and was like "whoohoo I already did that!" But I saw the 2:30 and 2:20 backwards. (i realized that I forgot to post I did a session of 6x800 @ 2:33 with 2:00 recovery and then 2 200s @ 32)But that was done on a crappy, slippery gravel track in a lot of wind. So if I'm on a good track with no wind, I think I can hit 2:20s with 2:30 rests. I'll try this on friday. Question though (to anyone who would answer, but especially you): For the rests, do I jog, jog super slow, walk, stand around? Usually I jog slowly, like 2 min jogging and i cover ~250m and roll into the next rep. If I just walked a bit, I would definately recover better. Also, I'm pretty sure I should do this in trainers, right? You don't want me doing it in spikes? |
| HS Senior |
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Haha, yeah it was tough. I did them as cruise-interval type things, but I think they became intervals. I was just leafing through Jack Daniels' RF looking for some workouts. Anyone have any other good workouts to do? (especially early in the season) |
| GOML |
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Don't do that workout in spikes. That's a lot of meters to do in spikes and the extra beating to your legs won't be worth it. If you have a pair of flats it'd be fine to wear those. Easy jog would probably be better for the rest. To paraphrase Bruce Denton, you don't stop and stand there in a race, so why practice doing so? You want this to be a race predictor workout. My final bit of unsolicited advice is not to get too caught up in these "predictor" workouts. Done correctly it can provide a good stimulus and give you confidence going into the race, but really don't worry about it too much. Focus on your training as a whole (which it looks like you've been doing a great job of the past few weeks), and the race times will come. Don't neglect recovery - an easy trap to fall into is the desire to put up an impressive mileage and workout schedule, and then you're left too flat to actually bring it in races. Listen to your body and don't be afraid to back off. And as far as my prediction - I'd say 9:30 sounds about right for now. Those tempos and 10 x 1k workout seem to indicate good strength, so if you can sharpen your speed in a few weeks, I wouldn't be surprised to see you run ~9:15 or so in 6 weeks. Best of luck. |
| bangalangadanga |
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Aww. At first I saw that and was like "whoohoo I already did that!" But I saw the 2:30 and 2:20 backwards. (i realized that I forgot to post I did a session of 6x800 @ 2:33 with 2:00 recovery and then 2 200s @ 32)But that was done on a crappy, slippery gravel track in a lot of wind. So if I'm on a good track with no wind, I think I can hit 2:20s with 2:30 rests. I'll try this on friday. Question though (to anyone who would answer, but especially you): For the rests, do I jog, jog super slow, walk, stand around? Usually I jog slowly, like 2 min jogging and i cover ~250m and roll into the next rep. If I just walked a bit, I would definately recover better. Also, I'm pretty sure I should do this in trainers, right? You don't want me doing it in spikes?[/quote] recover such that you are able to best complete the next repetition. walk, jog, stand around... whatever works best for you |
| HS Senior |
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Just for that workout, right? Not for all of my interval sessions because that would change their purpose? |
| toodarnloud88 |
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Your tempo runs are not long enough. Stretch those up to 8 or 9 miles if you can. |
| bangalangadanga |
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Just for that workout, right? Not for all of my interval sessions because that would change their purpose?[/quote] i'm not sure if the type of recovery really changes the purpose of the workout. i think the reason people stand around, walk, or jog slowly is based on the schools of thought that one facilitates recovery better than the other. it is best left up to individual preference in my opinion. something like a fartlek run... you know... you're running all the time with periods of fast running followed by jogging. |