2015 25 minute 8k

Glad to see you starting a thread.

My track season was good, after things got off to a rocky start I managed to run 15:46 for 5k on the track about 6 weeks ago. After that training was phenomenal and I was sure to be on track for another PR, but then I got some really bad pain in my achilles and had to shut it down before I could get in a race (about 2 weeks ago).

It would have been nice to PR but I know the fitness was there.

I haven't run for 2 weeks but hope to be starting back up again soon, this summer will mostly just be a build up without much intensity.

As for goals, I'm not sure what to say yet, we'll see.

That's disappointing that injury struck. Speaking of build ups, anyone know how long a base phase should last ideally? As in when tempos and long cruise intervals should be integrated into training. I'm coming up on 5 weeks of training at the end of this weeks and am wondering what's the best base length when I want my peak to be from October 15th-November 15th

i'll put my name in the hat as well.

ran 25:48 last year, goal is 25:20ish this year.

summer has got off to a rough start so far. ran 15:28 midway through track season (march) then had a little niggle that stopped me from racing a 1500, then bailed on the rest of my season because i wasn't really feeling up to it anymore.

anyway, then right as i was getting back into things, i got a shin splint or something in my left shin. took a couple days off, then tried again, and it still hurt. repeated that a couple more times. i did begin swimming so i've been getting exercise though i definitely will have to play catch up with my running fitness. just got back from a week in mexico without running. gonna try out running again tomorrow.

assuming i can be 100% by next week, things should still be fine. can't slack off though with this late start.

You should be okay, I didn't start until this time last year, although I didn't have the best season.

Week 5 update:

65 miles this week, 14 mile long run, a 6mile, 4.4 mile double, and two days of strides totaling 10x20seconds strides. It was around 90 degrees all week which made things more difficult but I powered through it. Average pace for the mileage was 7:01

I ran 25:55 last year shooting for 25:20s this year hopefully

So far I've been back at it for a month

this week shooting for 55 miles.

Last summer I think I lacked hard efforts in my training as I was running 60-65 miles a week at 6:50-7:00 everyday. This summer I have tried to incorporate 1 tempo a week. Also I have ran 2 5k road races so far as even efforts (try to keep all my splits the same) and I ran 16:15 and 15:55.

I love this thread idea!

welcome wigent23

my summer has been problem after problem since mid-april it seems.

last week:

(in mexico through friday)

M

T 4mi slow jog

W

Th

F travel day

Sa at my cabin, did an easy hike.

Su 15mi bike ride, then 1400yd swim

played lots of volleyball every day in mexico so at least i burnt some calories, as i was eating a lot. i've definitely got a few pounds to lose but it shouldnt be anything to worry about. and i mean literally a few pounds, not like 10 or anything.

this week so far:

(started working 40hr/week desk job, also it's very hot, 90-100 F)

M 4mi run and 30min spin class

T 25mi bike ride

W 5.6mi run

Th planning run + swim

Week 6 of training: 70 miles averaging 6:55 pace

highlights:

-2 7am, 5pm doubles

-14 mile long run at 6:50pace

-2 days of strides (4x150m) and 5x20seconds

First week of documented summer training

m: 9 miles @ 6:35 pace

t: 9 miles @ 6:15 pace

w: 9 miles @ 6:25 pace

t: 9 miles @ 6:30 pace

F: 9 miles @ 6:25 pace

S: 12 miles @ 6:30 pace

S: off

57 miles

I'd like to join this thread as well. I only managed a 26:59 8k last year during cross but my goal will be sub 25:50 8k. Ended my track season with a 15:46 5k and a 32:51 10k.

I'm in my 6th week of summer training and have been averaging 85 mpw. Usually a 15 mile long run and a tempo (5-10 miles) @5:35-5:55. As well as strides, all other runs are between 6:40-7:50 depending on feel.

nice job last season, reed, and to heal the shin splints, lift the front of your foot up and down below horizontal while resting your heel on a step--this works almost as well while sitting and you can even get resistance against a mattress with your foot just over the edge and pushing it into the edge. good luck on your season.

jjjjj wrote:

nice job last season, reed, and to heal the shin splints, lift the front of your foot up and down below horizontal while resting your heel on a step--this works almost as well while sitting and you can even get resistance against a mattress with your foot just over the edge and pushing it into the edge. good luck on your season.

shins splint is gone, not even sure if that's what it was.

still not even close to 100% healthy though, my legs have been feeling really heavy for seemingly no reason. i'm swimming and cycling to fill in the gaps, hoping that i'm aerobically still okay.

last week:

M 4mi run (legs weirdly sore) then 30min spin class

T 25mi bike

W 5.6 run, felt better but worse as i ran

Th 2mi run legs horrible again, like monday

F 15min on rowing machine then 3mi easy run, legs better

Sa 20mi easy bike

Su 20min open water swim

total 15mi running, 20min swimming, 45mi biking

I wonder if it would help if you just did one activity each day as your body is probably adjusting to the swimming and biking. But I'm sure you've already thought of this.

As for my week:

72 miles @6:51 pace

-2 days of 5x20seconds strides

-14 mile long run

-11.25 mid week long run

-1 8mile, 5.6 mile double

i was swimming for weeks before i had any sort of problems. i'm also not putting much effort into cycling and not doing very long rides, so i doubt that's the issue either.

last week's training:

M 4mi run, 1600yd swim

T 20mi bike, moderate effort

W 4mi run

Th 3.3mi morning run, 20mi bike after dinner

F 20mi fartlek-style bike ride

Sa 5mi run (NO PAIN!)

Su 1400yd swim

total 16.4mi running, 60mi cycling, 3000yd swimming

my legs hurt every day except saturday. doesnt hurt to ride or swim though

today (monday) i ran 5mi (legs hurt last 2mi) then rode 12mi easy

plan for this week is 20mi running, 80mi biking, 3200yd swimming

Weekly mileage update:

Heat wave this week so most of my runs were done in 90+ degree weather

Did 76 miles @6:50avg

-2 days w/5x20s strides

-12 mile mid week long run

-15 mile long run

- 7.8, 5.4 mile double

M 5mi run, 12mi bike

T off, got a massage

W 4mi run, 25mi bike

Th 6.5mi run (longest run in months)

F off, no time to work out

Sa 24mi bike, 5mi run

Su 4mi run, 25min open water swim

total 25mi run, 60mi bike, 25min swim

the running went better this week, but didnt get in as much XT due to a massage tuesday and being busy on friday. seems i have some knots in my hamstrings that are causing my running problems.

now been out of training since June 2nd when my shin problem first appeared. Havent done any real training since mid-may. getting pretty sick of not running.

i have a triathlon race on august 1 so after that i'd really prefer to just run every day but i may not have a choice.

Try running 6 days next week and see if you can run around 35-40 miles + cross training. Sounds like you're on the road to running full time again!

My last week was my down week only 63 miles with most runs around 7:30 avg pace, only workout was a 6 mile tempo @5:32. This week back up to around 90-95 miles.

bumping this thread

my buildup is going okay, still dunno how much fitness i lost after the injuries.

i did my triathlon a couple weeks ago but got a flat tire on the bike so didnt finish the race. i've kept up the XT for now but it will taper off as my running mileage increases.

last week:

35mi running (6:51 avg pace) w/ a 10mi run in 63min on sunday (longest/fastest run since may)

98mi cycling

1 swim

next week i'll do an 11 miles long run (i will keep adding ~1 mi each week) as well as one or two 60 minute runs, and the rest 35-45min. gonna try for 40-45 miles, which is too big of a jump from 35 but i won't XT as much so it should be ok. i'd like to try and get in some sub-6 miles just to see how it feels. fastest i've done is about 6 flat at the end of runs.

my run on sunday went well, did 10mi @6:23/mi so at least i'm not completely hopeless. felt pretty good til 8 miles in, then started to feel tired.

Hey guys, just wanted some input from you all. Last summer i ran a 26:22 for the 8k and only ran about 35-45 mpw for the summer...This summer i'm about to hit 75 mpw this week. How much do you think my 8k will improve? (I'm more of an endurance runner)