3 Miles @ 8:34 Pace

Any feedback would be much appreciated

son, son, son, if you are asking questions like this then you already know the answer

dickquax wrote:

son, son, son, if you are asking questions like this then you already know the answer

What do you mean?

Not really asking questions here.. Just looking for some helpful insight. I will get back into a training regim within the next month. Just seeing if anyone had advice or if anyone has gone through this as well.

I'm calling complete and utter bullsh*t on this one. Nobody, and I mean NOBODY runs 8:34 pace, for 3 MILES, AT ALTITUDE, after a 7-8 month layoff. If this result is true then where were you Foot Locker last year? The World Championships perhaps? Either there is rampant doping / rampant deceit at the high school level, or the moon is made of green cheese and I'm a monkey's uncle!

I ran 4 miles a few times here and there this summer but never farther.. This was actually my first run in about 3 months. Sorry for the confusion.

TrainHardcoreToRaceHardcore wrote:

I'm calling complete and utter bullsh*t on this one. Nobody, and I mean NOBODY runs 8:34 pace, for 3 MILES, AT ALTITUDE, after a 7-8 month layoff. If this result is true then where were you Foot Locker last year? The World Championships perhaps? Either there is rampant doping / rampant deceit at the high school level, or the moon is made of green cheese and I'm a monkey's uncle!

I also ran 4:38/ 9:55 as a sophmore and was running 60-75 Miles from my Sophmore through Senior year at the peak of my training. I probably could have qualified for Footlocker/ NXN if i would have ran a better Cross season my senior year but i got hurt before cross as well my senior year.

I found this passage especially useful when attempting to return from injury in the past.

"In the Shaolin temple there are three kinds of men: students, disciples and masters. Development of the mind can be achieved only when the body has been disciplined. To accomplish this, the ancients have taught us to imitate God’s creatures…. From the crane we learn grace and self-control. The snake teaches us suppleness and rhythmic endurance. The praying mantis teaches us speed and patience. And from the tiger we learn tenacity and power. And from the dragon we learn to ride the wind. All creatures, the low and the high, are one with nature. If we have the wisdom to learn, all may teach us their virtues. Between the fragile beauty of the praying mantis and the fire and passion of the winged dragon, there is no discord. Between the supple silence of the snake and the eagle’s claws, there is only harmony. As no two elements of nature are in conflict so when we perceive the ways of nature, we remove conflict within ourselves and discover a harmony of body and mind in accord with the flow of the universe. It may take half a lifetime to master one system." -Master Kan

In other words, depending on whether or not you obtained mastery your junior year when you ran 16:17, it will take you half a lifetime.

Thank you for the feedback, Hopefully it will take 5-6 months.

JoeVlope wrote:

I ran 4 miles a few times here and there this summer but never farther.. This was actually my first run in about 3 months. Sorry for the confusion.

If this is true it seems you still have a decent amount of aerobic capacity left in the tank. Give it a go and see where it takes you.. 4:38/9:55 is damn good for a HS sophmore. you may fall right back into training very well. you may be sore the first few weeks but keep at it for a while. Do time trials every month or so to track your development. You dont just lose all of your development after not running for a while. you dont just go back to 0. best of luck.

I'll venture to guess you're near Denver or Boulder, in which case, congrats on getting to the greatest state in the union.

The answer you're looking for just depends on too many factors that you didn't list - but, ride out the winter and spring with some solid mileage and tiny bit of hard efforts, and you'll probably get really close to your old PR. Altitude adjustment can take longer for some people, so be patient, and keep at it thru the summer if necessary. You're young and apparently not on a collegiate competition schedule, so no reason not to bide your time.

sorry to hear about your senior track season man. I didnt run track my senior year and have some regrets. I was a 16:2x 4:3x guy in HS. My advice for you is to give it a go and see where it takes you. You are young and still have many opportunities to do things with your running on a competitive level. Its never too late and running 3 Miles @ 8:34 pace on snow and at altituide isnt bad at all with the time off from serious training you had. i say with in 2-3 months of some good hard training and solid mileage along with some fartleks/ Hills/ Tempos/ ect.. you could be in shape for sub 17:00.

harlem wrote:

I'll venture to guess you're near Denver or Boulder, in which case, congrats on getting to the greatest state in the union.

The answer you're looking for just depends on too many factors that you didn't list - but, ride out the winter and spring with some solid mileage and tiny bit of hard efforts, and you'll probably get really close to your old PR. Altitude adjustment can take longer for some people, so be patient, and keep at it thru the summer if necessary. You're young and apparently not on a collegiate competition schedule, so no reason not to bide your time.

Are you all trolling?

He ran 3 miles at 8:34/mile pace... he ran around a 25:30 for 3 miles. Even on snow and altitude that's at snail's pace.

But That isnt bad for having 7-8 months off with almost no running, but you'll get back your fitness pretty quickly, as you have 4 years worth of running in your body.

Yes, they're all trolling. I haven't ran in a year and I managed a 3 mile run at 7 minute pace. It wouldn't be fun, but it's possible.

CoachTs wrote:

JoeVlope wrote:

I ran 4 miles a few times here and there this summer but never farther.. This was actually my first run in about 3 months. Sorry for the confusion.

If this is true it seems you still have a decent amount of aerobic capacity left in the tank.

"A decent amount of aerobic capacity" lol

TrainHardcoreToRaceHardcore wrote:

I'm calling complete and utter bullsh*t on this one. Nobody, and I mean NOBODY runs 8:34 pace, for 3 MILES, AT ALTITUDE, after a 7-8 month layoff. If this result is true then where were you Foot Locker last year? The World Championships perhaps? Either there is rampant doping / rampant deceit at the high school level, or the moon is made of green cheese and I'm a monkey's uncle!

+1. This is indicative of world class ability, the kind of talent that you see once in a generation. In calling b.s. too, unless the OP made some kind of timing mistake or got his altitude numbers wrong. I am not ready to say doping was involved, but if he is telling the truth then we may be witnessing the next Rupp before our very eyes. But yeah, I am skeptical.

It's not like I've been completely inactive over these last 7-8 months... I've been doing a fair amount of push ups and core work to stay in shape. I also am not lying about this running these 3 Miles at altitude. Like I said I ran maybe 8 times over the course of the summer but none of those runs were over 4 Miles and probably were in the range of 8:30-8:40 pace.. (These runs in the summer were Not at altitude). I've been living up at altitude for a few months now so my body may have adjusted to the altitude by now.

It will take about half the time you took off to get your fitness back. So 8 months off and it should take you around 4 months to gain fitness back. You may not be in 16:17 shape by then but maybe somewhere close to 16:45. Build the mileage up Slowely and keep at it. Start at around 20-25 Miles a week and gradually increase the mileage. Once you're running 6 Miles a day with 10 mile Long run then you're body will be ready to handle some harder training. Don't go crazy at the beginning and get hurt. Take it slow and gradually. I took almost a year off and only ran a few times over that period. Within a year of training again I was running 2:3x marathons. It really depends on how your coach developed you in HS. You seem to have a fair Amount of talent seeing that you ran 4:3x 9:5x as a sophomore.

These guys are just messing with you. 8:34 obviously is nothing amazing, and really challenging altitude doesn't start till ~7,000 ft.

But if those three miles didn't kill you and you're feeling ok today, then it seems like a reasonable start towards getting to your goal by summer.