What am I doing wrong? It seems all the guys I beat in track, run faster than me in cross country. I put in solid base this summer and can't imagine them running any harder than me. Is it just that I am a track guru?
What am I doing wrong? It seems all the guys I beat in track, run faster than me in cross country. I put in solid base this summer and can't imagine them running any harder than me. Is it just that I am a track guru?
"Guru" isn't the word I'd use, but it looks like you're middle distance runner. And you may be more suited for the flat track than for the fluctuations of cross country. You're a good miler. This is not a bad thing.
What were your splits in the last 5k you did? Are you better than you were last year? Maybe you are a sprint miler and not a distance miler. You have to give us more information if you want a substantial response.
That would make sense I guess. The only "fast" cross country times I can seem to put down are ones on flat courses or with rolling hills. Thats where those 16:30's come from. Anything I can do to train more for those hilly cross country courses like mt. sac invite?
I usually run pretty even in my 5k's. I might go out a little hard, but that all comes with the anxiety of starting a cross country race
Are you faster than last season?
Yes, but same sort of things happened last year. I ran 4:40 for the mile as a freshmen, but 18:00 for 5k. Sophomore year I ran 4:24 for mile and 16:40 for 5k earlier that year. I still can't seem to break 16:30.
distancerunner666 wrote:
Yes, but same sort of things happened last year. I ran 4:40 for the mile as a freshmen, but 18:00 for 5k. Sophomore year I ran 4:24 for mile and 16:40 for 5k earlier that year. I still can't seem to break 16:30.
Mileage per week? Long run length? Do you do a long run every week?
distancerunner666 wrote:
Yes, but same sort of things happened last year. I ran 4:40 for the mile as a freshmen, but 18:00 for 5k. Sophmore year I ran 4:24 for mile and 16:40 for 5k earlier that year. I still can't seem to break 16:30.
Those are excellent improvements.
To get used to courses like Mt Sac, train on courses like Mt. Sac.
Don't get it in your mind that you can't do something.
Aim for sub 16 and then do it.
You lack probably some mileage with plenty enough it around the lactate threshold. Start LT work much under the LT, aim to higher HR throughout the base phase, but keep sure you still be sub LT in the most LT runs. You have probably plenty of FOG fibers, which will be well trained by LT runs, among with the ST's. Long runs too are important to get stamina.
400/800 PRs?
I did about 70-80 mpw over the summer, but have dropped it down to about 50 now that the season has started. I did a weekly long run on the weekends over the summer but have stopped it now because my coach told me to go easier.
What do LT, HR, FOG and ST mean?
I ran 56.5ish for the 400 and 2:01 for the 800.
distancerunner666 wrote:
What do LT, HR, FOG and ST mean?
Lactate threshold
Heart rate
Fast oxidative glycolytic (intermediate) muscle fibers
Slow twitch muscle fibers
You are a mid-distance guy. Be patient and you'll easily beat those other guys in Spring.
Well, your shorter distance times don't seem out of line with your mile PR so it doesn't look like you're the 800/1500 type. I'd be interested in seeing what you could run a 5k on the track -- some runners just don't do well on uneven surfaces like x-country and lose their rhythm. Could be you're the track type.
Thanks for all the support
I think you have GREAT potential at the 5k.
Don't wear yourself out by doing a lot of hard tempo runs or repeats.
Just do your regular training, jog easy for recovery, and be fresh for your races.
It is really really important to be fresh and raring to go for your races.
You're definitely more suited to a mile than 5k, and probably more suited to the track than XC.
That's fine - it even gives you a likely weakness to work on. I ran 4:04 for the 1500m and 16:30 for a road 5000 in high school. All through university I worked on my aerobic weakness and wound up running 3:44 and 14:40 by my senior year. My 5k still sucked in comparison.
Sometimes it's just the way it is. Recognize its a weakness, work on it, but there is nothing wrong with being a miler.