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| Radical Ron |
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Hey Jonesy and Sair, I agree with Sair on the advice about taking it out a bit faster. As I recall, I never could go out slow and make up lost ground. For me it was sink or swim with xc. In addition, it seemed to make no difference with respect to pain. It hurt just as bad or worse to run a 28-29 as it did to run a mid 26. Hopefully, I'll run a low 28 this weekend. Border War course is supposed to be rolling hills. Regarding the warm-up, this is something I've found when doing workouts... It seems that the second or third interval can be better than the first one as if the first one pre-charged the engine. Warming up during the race seems not to be the way to go. There's simply no time to do it. Thanks for the report Sair. You look like you're doing much more running these days. Todd, good to see you racing. Jonesy, take care of yourself on the IT band. Hope it's a mild flair up. I'm nursing a small problem too... It seems that I've bruised or inflamed the sesamoid bone on my right foot. During these xc races I've found I'm running more on the ball of my right foot than letting the heel strike first. Early in the season at Miner Invite I had a spike in my shoe located under that area and its now giving me a bit of grief. I've since removed the spike, but the area is still sensitive. Interestingly, the foot doesn't seem to bother me during road runs... only after a xc race. I'm taking care of it by ICING a lot. If you get a chance, check out flotrack's coverage of 8K cowboy. They do a good job of showing the course as they're leading the runners and providing commentary. http://www.flotrack.org/videos/coverage/view_video/234137/74555-oklahoma-state-cowboy-jamboree-mens-race |
| jonesy. |
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incidentally, I remember you asking about the hills. My hill running took a big step up from just three days of running in Montreal, because I was running up a 25-28 minute hill (with others before it) over and over. I found the same effect years ago during a conference in Salt Lake City where for four straight days I ran from downtown up 45 minutes into the mountains, getting farther up every day until finally reaching the top of the near mtn on day four. Back in NYC, the hills felt like nothing. So, just pick a road with the biggest hill in your area and run that for your easy or faster run for a few days and you'll do better on hills in races. (t is a surprisingly fast effect. |
| boingo |
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Dear lord, I've finally crested the 40 mile barrier! Sun: 1 hr, 8.75 (6 strides) Mon: 53 min, 7.5 (4 strides) Tue: 20 min, 2.5 Wed: Lost my car keys at work. I'm a doofus. Still haven't found them - neither has anyone else. Thurs: 53 min, 7.5 (4 strides) Fri: 56 min, 8 (6 strides) Sat: 40 mins up and down, 4x2k with 2 mins rest. 6:43, 6:51, 6:53, 6:58. ---- 45 mi I joined a club where I'm living now, and I'll name no names - but one of the women schooled me on the Saturday workout. I'm probably the slowest one on the team - which is AWESOME. Probably gonna try and keep it around 50 for the rest of the month, start bumping it up maybe the last week. |
| eddylee |
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Boingo! I'm glad to see that you are coming around nicely. One step at a time... I ran a half marathon last weekend in San Jose. FRICKING AWESOME! I ran roughly 1:30 minute slower than I wanted, but the atmosphere was incredible. I really want to say F fall xc and focus on this same half marathon next fall. I ran 1:17:21 (554pace)...nothing special....9sec pr though Awesome experience though... I saw Goucher and Asmeron on the starting line, shook hands w/ Khannouchi, and ran with a grip of elite women for the first mile before fading hahaha My first three miles: 520, 1050(530),1630(540)...I was done after that lol My 10mile split was 5830...6:00pace from the 3mile mark to 10mile mark. I felt good for the first mile. The atmosphere got the best of me, though. My friend and I were running with a group of women, and when we saw the first mile mark, we did not know what to do. My friend hung on for as long as he could. I, on the other hand, slowly faded away. Awesome experience, great organization, great festivities...going to give it another shot next year for sure. training this week has been so and so... 8miles @633pace 8miles@639pace 7miles at 623pace +1mile c/d tomorrow looking for an easier pace but try to extend it maybe like 10-11miles. next week I am looking to get back in the grove of things. some 1200s @5kpace, 5-6mile tempo and some 400s rest of the week easy mileage. oh yeah...jonesy...nice half marathon! I'm looking to break 1:16 next year. |
| Radical Ron |
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Wrapped up my xc season this past weekend at the Border Wars Invite in Edwardsville, IL. What a ride! Getting back has been awesome. I ran a 30:30 8K. Not too happy about it, but it confirms I'm simply not in the shape I want to be in. But considering all the factors, I'm progressing (I think... LOL!). I went out with the storm and managed a first mile in 5:09! I saw that time on my watch and freaked. Interestingly, I was probably located somewhere in the middle of the mass, so we were moving. The first mile of the course was flat and downhill, 2nd mile 11:15. Decent uphill for 2nd 800m of 2nd mile. I backed it off a bit after seeing the 5:09 split. Course looped back the way we came twice and Labored the rest of the way. Didn't run too smart. Oh well, guess that's why I'm on the 1500m thread. I'm taking the next 3-5 days off and letting the sesamoid bone bruise heal. It's been giving me some trouble after wearing these spikes. Looking to run an 8K road race 11/2. I'm going to start working on mile/1500m workouts in prep for Indoor season coming up. Still plan on racing 5K road races around town. Having a great time! Also, Congrats to Ben Rosario of Big River Running Co. Great finish time of 25:02 at Border Wars. http://www.trxclandscaping.com/border/2008_result_men.htm Good job Eddy on your HM time. Looks like you got to hang with the Heavies. Cool! Good to see you chiming in again Boingo. Keep at it! |
| follower of this thread |
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Has anyone on this thread broken 4:00? It's almost a year old by now, just curious. |
| eddylee |
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Congrats on your season, Ron. I imagine that you will run a nice pr on the 8k road race coming up next month. I closed out a nice week of training following my half marathon 2 weekends ago. Last night I did a smoooth(weather has been amazing here in socal) 12miler @638pace. ...hope to get back in the grove of things this week. ------------ To follower of this thread: We all have been focusing on fall xc. I think I might bump my distance up this track season. I'll give it a go for sub4, but I really want the 5k as my primary event. |
| jonesy. |
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eddylee, that's a good half marathon considering the start. if you had gone out in 5:50,5:50, you'd have run 1:16 probably. the key to the long race is not going lactic right away. keep up the long steady runs and the disciplined tempos and you'll be running fast outdoors. with the bigger base, when you do turn to speed training late in the season, you're going to see a sub 4 and who knows at the 5k? boingo, good to see you're back and running with a group that can push you. keep at it. boingo ran 4 flat outdoors, so he almost got the thread goal. ron, nice set of races. xc courses are slow. you're going out like a madman. 5:09! that's almost equal to your best mile time trials. then over 6. you go out disciplined in that road 8k, running goal pace of 5:36 or even better 5:45, and you will stay even or negative split and catch a ton of people along the way. M 14.6 2:13:05 evening slog t/f .5M Colchester Causeway. tight hamstrings from cold/stretching, had to stop a few times on return. iced after. T 0 Off hoping it will help hamstrings. hip abductor work and stretching. feel very fresh now. will do quad strength exer. W 15.1 a.m. 5.5M w/stroller; p.m. 9.6M (9.4 in 1:31:21)-10s down to 8s. very slow. hamstring still tight. stretches helping. Th 15.5 a.m. 11.4M in 1:58:24; p.m. .5M uphill w/stroller; eve. 3.6M-40:10-hilly circuit. In 3rd run, hamstring unproblematic. uphills seem to help. Fr 14.8 a.m. 2.8M w/stroller-38ish; p.m. 12M-1:40:30-best I've felt so far with hamstring--still it caught a few times. some sub-8's! Sa 14.7 a.m. 5.5M w/stroller-61:20; p.m. 9.2M-1:15:06-11:25,8:22,7:42,then mid 7's down to 7:06. ham not 100% but letting me run faster Su 19.4 2:22:19 11.8 w/32 min 10k guy in 1:13:36 (6:14/M--cruised, managed to catch last CVT mile in 5:59), and added another 1:09 on Rt 7 loop for last (?) long run. felt very good. Totals 94.1 still averaging 100 mpw for last 5 weeks. hamstring has continued to get better with icing and stretching. 94 in 6 days isn't bad after 97.6 in a week with a 1/2M day before the race. probably will hit 100 again this week and start the marathon taper. just under 3 weeks to go. first sunday 12 at low 6's felt easy for a long way. tired today but still running 7's or better for about 11 of 14 miles. |
| Billa Free |
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You guys are monsters. I'm a couple months new to letsrun and I'm really glad to see that hard work and high mileage is paying off for you guys. As for me, I'm a junior in HS who's trying to do the same thing. This summer I think I finally "got it" and trained over the summer getting up to 60 mpw from previous highs of 45. I ran a 40 second 5k pr the other day at 16:50 & I want more. Much much more and am willing to do whatever it takes. So I got my first good base in this summer, taking my high end aerobics about 4 times a week at 6:50 pace & a long run for ~12 or 13 miles. If anybody could comment or question any of the stuff I'm doing it would be very much appreciated. Summer peak week (Mornings are 7:40s and Afternoons are 6:50s-7:00s): M:4+8 T:8 W:4+8 T:8 F:7 S:13 S:OFF Last week: M:7 w/ 2*2mile tempos @ 6:00 separated by 1 recovery mile T:7 @ 7:20 W:1.5mile warmup, 8*800M @ 2:34, 1.5mile cooldown T:7 @ 6:50 F:5 @ 8:00 S:5K Race- 16:50 S:5 @ 7:45 I would like to build a bigger base for track because it seems to work! Last year I ran 18:20 on the same course! Any suggestions, comments? |
| jonesy. |
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no reason not to stick at 60 mpw at that age with that improvement, except in taper week for champs and then taper month and faster workouts in outdoor track. do light leg work on the weight machines or with ankle weights to keep up the quad strength. that 800m workout is good. what was the rest? work down to 1 minute rest on that and you should be running close to 16 flat on the track. 2x2M is a good tempo workout, but you should be running that faster than 6:00 pace, and you could add another 2M. Every other week you should make the tempo day longer-4M-6M, and I'd advise you to push the pace on those (but never sprint at the end) to 5:45 as soon as possible, and compensate with an easier day afterwards, if you need it. |
| Billa Free |
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Okay thanks- Yeah on Monday my legs were still tired from my race the previous Saturday. Next time I'll look to hit 5:45s. The recovery for the 8*8s was equal to my time ran, so 2:34 was my recovery. Is that considered a long or medium recovery? One minute recoverys sound really tough right now but I'll work on that also. So this is this weeks workout is looking like for me: M:1.5 mile warmup, fast 12*80Meter hills at ~40-45 degree slope, 2 mile cooldown T:7 miles 7:30 W:16*400s @ 1:17 T:7 miles 7:30 F:5 miles 7:45 S:Hilly 5K Race- Sub 16:30??? S:OFF or Shakeout |
| Billa Free |
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I hit my 16*400s today at 72 average, going progressively faster with equal rest. Felt good, wasn't dead. |
| Radical Ron |
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Excellent workout! Don't let anything get in your way. Respect your Mom and Dad and follow your heart. Take your God given talents and run as fast and as smart as you can. Take it from me and Jonesy... we're in our late 30's giving it all we have. We encourage you to run smart and don't give up. Watch as many YouTube videos of the masters from days gone by. Steve Scott, Henry Rono, Hicham El G, and Bernard Lagat..... they're very inspirational. We're on this thread because we believe. Best Regards! |
| The Banhammer |
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Thanks so much man. I don't know if I want to compete in college- 10K sounds harsh- but I'm definitely going to be running crazy mileage to prepare for some marathons. Strange though it may be, I really love the feeling of my legs being tired from high mileage. I equally love the Saturday morning long runs I did this summer- cruising 6:50s for 12 or 13 miles. I just feel awesome. I think I have the build and mentality of a marathoner so I want to start to build up my mileage for that. I just want to be able to realize my potential as a runner and I think I can best do that as a marathoner. I guess we'll see in 10 years how it goes! |
| Billa Free |
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Thanks so much man. I don't know if I want to compete in college- 10K sounds harsh- but I'm definitely going to be running crazy mileage to prepare for some marathons. Strange though it may be, I really love the feeling of my legs being tired from high mileage. I equally love the Saturday morning long runs I did this summer- cruising 6:50s for 12 or 13 miles. I just feel awesome. I think I have the build and mentality of a marathoner so I want to start to build up my mileage for that. I just want to be able to realize my potential as a runner and I think I can best do that as a marathoner. I guess we'll see in 10 years how it goes! |
| eddylee. |
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Well folks I finally did it! 3:59.77 END OF THREAD! |
| eddylee, |
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you almost got me eddylee. with a period..the real eddylee has yet to complete his mission lol |
| jonesy. |
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at your age, don't set extremely long-term goals in running. think about developing for shorter races than marathon. you will ultimately be set up better for success in the marathon if you are training hard for mile-10k over the next five to ten years. as lore of running says, over all distances from mile to marathon, the best runners are typically those trained for the middle distances (1500-5k), some of whom move up. the reason, he says, is the speedwork, which makes for tremendous potential when a lot of mileage is added. as for 2M tempos, try to do those in 11 or better. |
| boingo |
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My week: Sunday: 10.5 / 75 mins Monday: 6.5 / 45 mins Tuesday: 50 wu + cd 6 by 3 mins on, 2 mins off - about 5 mi 12 total Wednesday: 7.25 / 51 mins Thurs: Intentional day off - didn't want to ramp up too quickly. Fri: 7 / 50 mins. Sat: 50 wu + cd 7 times 4 mins on, 1 min off Total: 55 |
| eddylee |
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hey nice week, jonesy. I was able to get 50miles in with one day off. key workouts included: 4x1200 w/ 330-400min rest 346,351,347,346 10x400 w/400jog +some rest 74,71,73,72,73,73,73,73,72,71 rest was relatively easy mileage crusing around 630-650pace. I am racing this Friday at CSU Fullerton. My first college 8k...obviously running unattached though. Should be fun! :) After that, I am racing a 5k in the first week of November hoping to get under the 1600, a half marathon(for bs but also to run a pr) in the middle of Nov., and finally a Thanksgiving 5k back home. That is basically going to be the rest of my season. |
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