fffdsfdfd wrote:
Yes make sure that you tell the East Africans who do easy runs starting at 9 min pace or slower to stop doing them
The East Africans run less than 50 mpw?
Some don't run at all.
fffdsfdfd wrote:
Yes make sure that you tell the East Africans who do easy runs starting at 9 min pace or slower to stop doing them
The East Africans run less than 50 mpw?
Some don't run at all.
nakura wrote:
youre still a JV runner, thats nothing to brag about. maybe if you are a freshman in high school it is something but if your older than that i wouldnt be bragging about those shitty times
you realize there are probably fewer than 10 teams in the USA where this would be junior varsity? this would be number 1 on 90% or more of HS teams.
I made almost the same jump in high school, 17:09 to 16:14 in about 3 months. I was doing at least one easy run per week, sometimes two on 30-40 miles per week.
People need to STOP doing only 50mpw unless you´re a 800m runner. Or very talented, and don´t want to try how much faster you could be by some real training.
So what next? a 16:11 5k and you´re satisfied? If not, increase the mileage, if want to reach your limits at 5k. And remember the real improvements will come AFTER you´ve the base, and then do some intense work/racing. Don´t assume that once you get the miles up you suddenly are much faster.
Cool story bro, changed my life.
You do realize that 7:00 pace is an easy run if you're a 16:11 5k runner?
longnhard wrote:
You're not running 100mpw, you're not running twice a day, stop being a p**sy and run faster.
I went from a 17:05 5k to 16:11 5k in 3 months after I stopped doing easy runs at 8 min mile pace and started doing them at 7min pace or even sub 7 on some runs, this was on top of 3 hard workouts a week.
Slow running makes slow runners.
If you are a 16:11 runner, 7:00 pace is still easy pace. And you should stick with that plan. Running all your runs at 5:45 pace (which might qualify as "hard") will get you nowhere.
"Absolutes" like this do little good other than generate clicks. 8:00/7:00 whatever - what is the purpose of the run?
If the purpose is to recover and your current fitness level says you can recover at a 7:00 pace - then fine. Do it.
If the purpose is to add more quality mileage (and NOT recover) than that is a different story.
In either case - like others have said, no recovery running from quality workouts is a great way to get injured quickly.
M2C
longnhard wrote:
You're not running 100mpw, you're not running twice a day, stop being a p**sy and run faster.
I went from a 17:05 5k to 16:11 5k in 3 months after I stopped doing easy runs at 8 min mile pace and started doing them at 7min pace or even sub 7 on some runs, this was on top of 3 hard workouts a week.
Slow running makes slow runners.
In outdoor track my teammates and I went from 7-7:20 paced easy runs to 7:45-8:30, and we all cut 20-30 seconds off of our 3200 times and 10-15 seconds off of our 1600 times. Everything differs from runner to runner. Your base training could have finally caught up to you and you cut off time, that is what my coach does: LSD, then throw in a bit of speed work and everybody starts to PR
I went from a 19:05 5k to 15:39 5k in 3 months after I stopped doing easy runs at 6 min mile pace and started doing them at 10min pace or even over 10min on some runs, this was on top of 3 hard workouts a week.
I don't think so. I ran all my mileage slow when I first broke 16 minutes over XC
My training partner and I both got our mile times under 4:03 by running 7:40 pace easy runs and saving our energy/ recovering for hard workouts.
The best way to get faster is to stay healthy.
longnhard wrote:
You're not running 100mpw, you're not running twice a day, stop being a p**sy and run faster.
I went from a 17:05 5k to 16:11 5k in 3 months after I stopped doing easy runs at 8 min mile pace and started doing them at 7min pace or even sub 7 on some runs, this was on top of 3 hard workouts a week.
Slow running makes slow runners.
Why do you care what other people do? Do your own thing and leave everyone else alone. Live and let live.
Go home, Devastated.
Running is fun wrote:
I went from a 19:05 5k to 15:39 5k in 3 months after I stopped doing easy runs at 6 min mile pace and started doing them at 10min pace or even over 10min on some runs, this was on top of 3 hard workouts a week.
This is probably correct, I once read that Morceli ran some of his long recovery runs at 10 min mile pace, I heard that Sir Murray Halberg sometimes ran really slow recovery runs. So instead of running my Sunday (day after a race) at a hard pace I ran slower focusing on deep breathing and my times improved dramatically.
Ohhhh my 16:11, oh wow! Sub 7:00? Crazy!
Just kidding lol that's pretty typical of the burnout Highschool runner. You will continue to get better until eventually you won't get better. And then you will probably continue to be "tough" and run sub 7:00 easy runs until your tempos are the same pace as your easy runs.
I run 15:17 3 miles XC on 45 miles a week with easy runs at 7:40 or slower. Am I a p**sy because I run so "slow" on easy days even though I can whip your "sub 7:00 easy run" a$$ any day of the week at any distance?
You amuse me.
There are many variables in the training equation. I could see how you might benefit from speeding up your easy workouts for a period of time. I seem to see a lot of top runners changing their training cycles around from time to time. Example, train specifically for the 1500 for a few months and then train for the 5000 for a few months, then switch to the 3000, then 10k, then back to the 1500. Etc. Just because you see gains making one change, doesn't mean that it is a solution for everyone.
There are a surprising number of people on here who think running fast on your easy days will convert to running fast in your races and that running slow is a "waste of time." I went from 17:47 in early September to 15:49 in early November without ever going faster than 7:30 pace on my easy runs. Long runs I would hammer down to about 5:20 and workouts were obviously fast but easy runs are for recovery so you can run fast when it matters and take care of your body in the long run.
Cackles wrote:
Bravo.
A solid 6/10.
Pretty respectable.
I'd give OP a solid 7/10 for the number of bites OP got.
come on... wrote:
nakura wrote:youre still a JV runner, thats nothing to brag about. maybe if you are a freshman in high school it is something but if your older than that i wouldnt be bragging about those shitty times
you realize there are probably fewer than 10 teams in the USA where this would be junior varsity? this would be number 1 on 90% or more of HS teams.
The first part is false. There's more in just California, even with huge number of schools debuting the top talent locally.
The second part is true. It would make varsity on 90% but probably not #1.