2018 Sub 26 8k xc thread

I guess we all graduated and don't do track/xc anymore?

I'm not gonna bother posting as I'm focusing on ultras and road racing nowadays and hardly do real speedwork anymore. I actually plan on doing some xc meets this fall but I can't even run right now (ITBS issues) and won't peak for any faster xc races.

marathon is life

Hoping that at least one other person jumps on board....

My week:

M 5

T 9 with 5 up tempo at 5:55 pace

W 6.5

T 6

F 6.5

S 7.2

S 12.25

Like 52 total

Hey everyone!

I used to post under a different name, but I like this one better... It shouldn't be hard to figure out who I am

PRd a bit last year with....

31:58 XC 10k

15:01 5k (and of course I "could've gone" under 15yadayadayada)

Haven't PRd in the other distances for a while, but I'd imagine I would be due for a 1500/3000 PR as well.

As with Bra-ket, I'm also headed across the country to grad school and can hopefully run a lot when I'm there.

This week was pretty uneventful, will begin ramping up soon

M - 8.4 + plyos

T - 6

W - 9.4

Tr - 8.4 + plyos

F - 8 and strides

SA - 12

Su - 6 + hill sprints

About 58 this week. As with last summer I won't be running with a watch on any run.

Hope to see more people get in here

WHAts up Th0t$

I am headed to a DIVISION ONE Univer$sity of super high quality!!!!

I am MOOOORE of a 1500m runner (3:58) but my 888k pr is 26:58(pretty fn slooooW)

I hope to go under 26 tho cuz I feel like it ISNT THAT FREEEEAKin hard ;P

My week so far:

M: offffff

T: 7

W:7

TR:7

F: 7

S:7

Su:(12 planned)

for 47mi

I'll join in on this. I go to a D1 school but don't run on the cross country team. Might join the club team.

Monday: 5 miles 7:10 pace AM, 6 miles 7:07 pace NIGHT

Tuesday: 4 miles 6:55 pace AM, 6 miles 7:02 pace NIGHT

Wednesday: 7 miles 7:09 pace @3:00 PM, 4 miles 6:26 pace NIGHT

Thursday: 6 miles 7:00 pace @7:00 PM, 4 miles 6:57 pace NIGHT

Friday: 6 miles 7:00 pace AM, 6.0 miles 6:51 pace NIGHT

Saturday: 10 miles 7:25 pace NIGHT

Sunday: 6 miles 6:46 pace AM

Total: 70.5 miles 7:00 average pace

I'll hop in on this.

I have my own thread chronicling my mid distance goals, but after having some injury problems that I'm still kind of fighting, I haven't posted on it in a while. I'll resume posting on it but figure I'll start here since XC season is coming up.

Background: I'm 24 years old. Graduated in 2016. I was pretty average going into college as a 17:30 5k guy and a 4:57 1600m guy, improved a little bit my first three years then went from 50mpw to 70mpw summer before senior year and ended up having a great year, running 49.9r, 1:06 for 500m, and 1:52 for 800m.

I ran a bit after college and probably didn't take enough of a break after track season. Got achilles tendonitis over summer of 2016 and basically had a really bad year only running 1:58 for track. I was also looking for jobs during that time and wasn't really into training.

Last year I had an average summer but had more injury issues so I didn't really race at all in the fall. I got back on the horse, though, and PR'd in the 5k, 3k, and mile. Had some foot problems shortly after my mile PR and was nervous they were bone related, so I took some time off. The foot problems never really fully went away and now I think it is just some minor tendonitis that I could have run through, but hindsight is 20/20. So I haven't really raced since January.

PRs:

400m: 49.9r

500m: 1:06.4

800m: 1:52.7

Mile (indoors): 4:20

3000m: 9:07

5k (road): 15:49

8k XC: 27:20 (from three years ago).

I really suck at the longer distances and am trying to improve that aspect of my training this summer and fall.

Ran my 3k/5k/ and mile PRs on 45-55mpw with most of my workouts around 10k-tempo pace.

My last month of training has been a 60, 61, 65 and a 40 mile down week. I'm about to go back up to the low to mid 60s. I will post this week in detail at the end of the week. I've been focusing on getting used to mileage again and not worrying much about workouts. I usually do one easy aerobic workout a week and a long run, but that's it.

Sub 26 might be a bit of a stretch, and I may not run many 8ks, but it still lines up well with my goal of improve aerobically as much as I can.

I’ll join in on the fun.

Sub 26 may be a bit ambitious for me, I’m realistically looking at running mid to low 26. Club runner going into my junior year.

PRs:

5k- 15:54

8k- 27:25

10- 33:42

M: 8 strides and drills / 6

T: 10 - 3x2-mile tempo 2:00 rest 12:11, 12:08, 11:46 / 7

W: 9 s&d / 5

T: 8 / 6 - 8x 1:00 on/off

F: 8 / 7 - last mile in 5:30

S: 9 - 8x200 in 36, 4x 100m hill sprints / 6

S: 6 s&d / 7

Total - 102

Yes, this was my week of training. No, it is not what I usually do. My previous weekly mileage high was 82 this winter, and for the last month my mileage has been 72, 68, 70, and 65. I got the week off work for the holiday and had nothing better to do. 100 miles not as tough as I thought it’d be, but I couldn’t sustain it currently. One day...

Back to normal next week, racing a half in two weeks. Looking forward to following others training.

mu/tant runner,

What’s your plyo routine look like? I’ve been wanting to start doing some. In high school I could dunk a basketball with no problem, now I can’t even touch rim. Too much damn mileage.

This thread actually looks really cool!

PRs: 4:40 mile (high school at altitude)

9:08 3k

15:55 5k

27:04 8k (from freshman year of college)

33:08 10k

About me: ran 4.5 years at a D2 university located at altitude (we never got many chances to chase fast times). Was a solid runner all 4 years but was always the 8-9 guy on the team and never had that big breakthrough. Still running competitively after college while working full time just because I enjoy the sport and training. Training is focused on a fall half marathon but would love to hop on this sub 26 train!

Last week: (training at 7000')

Mon AM 45min spin bike

PM 2 WU, 4mile tempo (5:40 pace), 6x200, 2cd

Tues 7 easy (7:24)

Wed 9 easy w/6 strides (7:08 )

Thurs AM 45 min spin bike

PM 2 wu, 12x45 sec hill sprints, 2 CD

Fri 8 easy (7:32)

Sat 14.7 miles (6:50 pace)

Sun OFF

Looks like we got a squad!!! Lets get it this year fellas (and ladies)

My week:

M - off

T - 9 total including 4xmile at tempo pace with 60 seconds rest 5:30,5:26,5:26,5:27

W - 8

T - 7

F - 8 on rolling hills

S - 7

S - 12

51 in 6 days yeet!

Hi everyone!

Good to see a lot more people here!

My week was boringish:

M - 8.5 and strides, plyos

T - 8

W - 9 and strides

Tr - 10 and plyos

F- 8

Sa- 13

Su- 6.5 and hill sprints

Total 63ish

Another good week; I'll continue building mileage and throw in a tempo next week

Lexruns - my plyo circuit is the "gambetta leg circuit", essentially continuous sets of squats, lunges, stepups, and jumps (4x15 rn). I sometimes throw in pull-ups, dips, and other stuff afterwards. I'm really weak so it makes a bit of difference to me, but not to people who've lifted and stuff previously.

I'm going after it too--PRs 2:03 800, 4:41 mile, 4:19 1500, 9:08 3k indoors, 10:04 steeple, 16:36 5k, 27:06 8k, 34:09 10k. Ran 27 minute 8k in cross country last season off an average of 50-55 mpw. I've got 8 weeks of summer training under my belt now, weekly mileages 52, 63, 73, 80, 78, 60, 77, 81. The most recent 81 mile week was like this:

Mon: am, 9 miles including 20 min tempo.

Pm, 4 easy

Tues: 5 easy

8 easy

Wed: 8 easy including 6 x 400 (80ish seconds)

4 easy

Thursday: 7 easy

5 easy

Fri: 4 easy

7 easy

Sat: 15 easy

Sun: 4 easy

Rickormortis wrote:

WHAts up Th0t$

I am headed to a DIVISION ONE Univer$sity of super high quality!!!!

I am MOOOORE of a 1500m runner (3:58) but my 888k pr is 26:58(pretty fn slooooW)

I hope to go under 26 tho cuz I feel like it ISNT THAT FREEEEAKin hard ;P

My week so far:

M: offffff

T: 7

W:7

TR:7

F: 7

S:7

Su:(12 planned)

for 47mi

M: offffff

T: 7

W:7

TR:7

F: 7

S:7

Su:12

Total: 47

The 12 felt REALLLLLL good me n OP had a good chat the whole wway

PRs:

5k- 15:54

8k- 27:25

10- 33:42

M: 9 s&d

T: 9 w- 1/2/3/4/3/2/1 fartlek over very hilly course, averaged 6:25 for entire run

W: 10

T: 8 / 8 s&d

F: 8 w- 4-mile tempo in 23:26

S: 10

S: 8 s&d / 5

Total - 75

Would’ve liked to have gotten in a longer run this week, but am pleased with the tempo and fartlek

Since everyone is posting their training weeks:

Training for a sub 70 min half marathon in the autumn, Training this week was:

Mon 16k + 10 short hill sprints

Tues 0

Wes 25k easy

Thurs 20k fartlek run over rolling hills

Friday 20k easy jog with some stride outs over the last few kilometres

Saturday 25k moderate, some light surges at the end

Sunday plan on doing 2 hour progression run. First hour 12k easy, second hour about 14-16 k moderate

Currently going to community college, plan on walking on a team after the first two years at community college.

Good week for me

M - 8.5

T - 10 w/ 5.5 tempo

W - 10 and strides

Tr - 10

F - 9.5 and strides

Sa - 13

Su - 6.5 + hill sprints

Total - 67 miles

More of the same thing! Not too sure what pace the tempo was at, but I'd imagine I started around 5:40 pace and was near 5:20 by the end. Running a low-key road 5k in 2 weeks

Monday: 4 miles 7:14 pace AM 9 miles 7:33 pace PM

Tuesday: 4 miles 6:59 pace AM

Wednesday: 1.5 miles 6:29 pace run to gym 3 miles 6:30 pace 1st part run at gym 1 mile 7:30 pace 2nd part run at gym 1.5 miles 6:45 pace run back from gym @1:00 PM, 6 miles 7:02 pace NIGHT

Thursday: 1.5 miles 6:24 pace run to gym 4 miles 7:30 pace run at gym 1.5 miles 6:45 pace run back from gym @2:00 PM, 5 miles 6:44 pace NIGHT

Friday: 5.5 miles 6:44 pace AM, 6 miles 7:23 pace NIGHT

Saturday: 1.5 miles 7:01 pace run to gym, 7 miles 7:43 pace run at gym, 1.5 miles 7:20 pace run back from gym @1:00 PM

Sunday: 5 miles 7:04 pace AM

Total: 68.9 miles 7:08 average pace

Gonna run 6 miles tonight I think and hit 75 for the week. Worry I am overtraining a bit so I'm gonna slow it down.

My PRs:

800 - 2:02

1000 - 2:41

3k - 9:17 (only 10 guys in this and I closed in a 31 lol, I definitely could have gone closer to 9:05)

Mile - 4:31

5k - 16:10 (extremely windy so no one wanted to run fast so I had to sit in the pack and just move up, definitely think I was in 15:45 shape but it's all "if's"

8k xc - 26:34 from 2016

All my PR's have dropped over the past year but my 8k which sucks and really looking to change that this year.

Track season was ok, been battling with a knee injury for the last year that isn't keeping me from running. I'm just reaching a point of this is my last year in college so I'm just training normally but keeping caution if I need to. I've been increasing my mileage about 5 miles a week and only had one bad week of training this summer and it was due to a heat wave where nighttime running was my only option.

Sun: 15

Mon: 8

Tues: 2.5 up, 8x400 hill repeats with 400 jog down, 2.5 down for 9 on the day

Wed: 30 easy with the gf, then 3 steady in 6:15

Thurs: 5.2, had little motivation to get out the door for this one

Fri: 3 in the am before work and 6 with 4x200 strides to get to 7. 10 on the day

Sat: 4 in the early afternoon, then 7 at night with another 4x200 to get to 65 on the week.

65 total

COOOOOl week kinda weird due to traveling but HAY happens 2 everyone.

M: 4

T: 8

W: 7

TR: 7

F: 4.5

Sa: 8.1 800ft climbing

Su: 12.1 w 1,100ft climbing

Total: 50.7

Friday, Saturday, and Sunday were up at 8,000-8,500ft elevation. Guess where I am? Hint: One of the days we'll be running to the top of the nearest mountain at around 11,000ft.