2018 Sub 26 8k xc thread

20k somewhat a success

Approx splits:

1 - 5:10 (oof)

2 - 10:31

3 - 16:00

4 - 21:30

5 - 26:57

10k - 33:34

7 - 37:5x

8 - 43:30

9 - 49:04

10 - 55:15 (ouchy, uphill)

11 - 1:01:00

12 - 1:06:4X

Finsish - 69 (hehe) :04 (right next to Sarah Hall)

Pretty happy with it esp given the conditions - high 70s at the start and 81 at the finish w/ a dewpoint of 73 ( I know I shouldn't be making excuses blah blah blah ). think my next race will be near the end of Sept sometime.

Good luck to all those racing this weekend!!

My week

M - 14 with 20k race in 69:04 ... see above

T - 5

W - 6 / 6

Tr - 8.5

F - 10 + strides

Sa - 8.5 with 10x1 on /off (avg ~5:45 pace)

Su - 12

Total - 70

Another solid week. Took a while for my legs to get back under me but was happy to get in a workout this week. I'll start on XC focused stuff next week and I think I'm racing an 8k in like 3 weeks

Hope I see good weeks from everyone here!

nice race mutant,

my week

M: 5 s&d / 5

T: 6 s&d/ 6

W: 8 w/ 6x 2min on/off, 6x 1min on/off, averaged 5:50

T: 8 s&d

F: 6 s&d

S: 8 w/ 8k race 27:53

S: 12 / 5

Weekly Total: 69 (nice)

race review, not a terrible season opener, very muddy course, guys were run 45-60 seconds slower than they did last year at the same race. ran the first mile like an idiot in 4:56 thanks to a big downhill. my watch also had the course at 5.04 mile fwiw. Did manage to beat 2 guys who have prs of 26:0x so I think i'm in pretty good shape. Now i just hope next weeks course isn't muddy (although it will be hilly)

keep up the good work all!

M - 7.2

T - 9.2

W - off

T - 6.5

F - 6.3 at 6:20

S - 10.5

S 10.3 with 5 mile tempo at 5:35 .....~5:40 for the first 3 miles and ~5:27 for the last 2. The paces are just averages so it was likely a pretty smooth progression the whole time not like a sudden jump)

50.0 total whoo hoo!!!!

Good week overall. My tempo run felt really moderate/easy, definitely the easiest that sort of pace has felt. Racing a low key 5k next weekend, shooting for another 15:40-ish ( what I ran a little over a month ago).

Hope everyone else had good weeks.

RIP Mac Miller

Monday: 5.0 miles 7:55 pace

Tuesday: 10.9 miles.. 2.6 WU, 6 mile track tempo, 2.3 CD.. 6 mile tempo at 5:47 pace. Splits were 5:54, 5:53, 5:52, 5:49, 5:42, 5:33.

Wednesday: 7 miles am 7:35 pace

5 miles pm 8:01 pace (very dark run after weights)

Thursday: 3 miles am

2.0 WU, 5 x 1200 2 min rec (10k to 5k pace), 2.5 CD. 4:12, 4:05, 4:04, 3:59, 3:57. I was meh on this workout. Did this on the road, which gave me good simulation for xc/road, but didn't like the times.

Friday: 7 miles at 7:38 pace

Saturday: 4 miles at 7:47 pace

Sunday: 2.2 WU, SF Giants 10K, 2.3 CD

Ran the 10K in 35:34 placing 4th overall. 5 miles split was around 28:27. I was okay with the time, but I think it makes sense considering that I'm training for a half marathon. I haven't done much speed work.

Mileage: 62.2

Bump, like half the people in this thread still need to post their weeks. Good job to Xperirunner and LexRun on your races!

Xperirunner - your legs must have been tired going into that race with two workouts on your legs! Hopefully that will translate to a fast half on recovered legs

I hope so too. My legs didn’t feel too tired, but yeah the two workouts might have factored into Sunday’s results. I also felt my legs lacking speed. Next up: Stanford Invite

Had a great time time camping/running with with my club out in the woods this week! Accumulated over 6,000 ft of elevation gain over four days though (dead emoji).

M: 6.5

T: 6.2

W: 9 ( last 3 unplanned moderate tempo)

Th: 8

F: 9 (8x 800 @10k w 60-90s rest )

(2:44, 2:46, 2:45, 2:47, 2:42, 2:44, 2:46, 2:45)

Sa: 4 morning, 6.3 (big climb)

S: 15 (3000 ft, it was all up hill one way then all down the way back, kind of terrible but felt good)

Total: 64

Had a couple guys two weekends ago break 26:00 for the first time. Most are Sophomores or 800m guys who want to move into the 1500m come Spring.

Some of them:

Last year--->This year (season opener)

26:40--->25:47 (800m guy)

26:04--->25:33 (Soph)

26:05-->25:59 (Soph)

26:13--> 24:48 (Soph, big time)

High School ---> 25:59 (Only ran 9:50s in HS)

Big improvement from this young group. Here is what they did over the summer

June-July: No workouts, just mileage and strides

August: Once a week was 8 mile Steady State. Most of these guys went 5:40s-5:50s for the average. The other workout was either 8x(3min ON/2min OFF) fartlek @ 10k effort.....or 5x(2 ON, 1 OFF, 1 ON, 1 OFF, :30 sec ON, 2 OFF) @ 5k-1500m effort. It alternated every week.

They had their first race off of that. No tempos, no hills, and no structured interval training (yet).

Standard weekly set up: M: 10 mile easy (~6:50-7:10 pace)

T: Steady State

W: 8 mile recovery (often 7:00+)

Th: Fartlek

Fr: 10 mile long recovery run (often 7:00+)

Sat: 14-16 miles depending on the runner (~6:50-7:10)

Sun: OFF or 4-6 miles shake out

My week

M - 8.5

T - 10.5 w/ 6 tempo : 5:40 -> 5:20

W - 10 + strides

Tr - 10 w/ 4x(2,1,:30) fartlek

F - 0,

Sa - 7

Su - 14 (progressing under 6 towards the end)

Total - 59 miles

Had to miss a day because of a conference thing but otherwise an alright week. Tempo was so-so but it was early in the morning, Fartlek went well, averaging ~5:45 pace for the whole thing. Two more weeks until the first race of XC!!

Hope to see everyone else post great weeks!

Pretty good week for me,

M: 7 w/ 3-mile tempo in 17:13

T: 7 s&d / 7

W: 8 w/ mile in 5:15, 12x 200m hill sprints

T: 7 s&d / 6

F: 6 s&d

S: 9 5-mile XC race, 14th place 28:21

S: 13

Total: 70

Happy with the race given the heat and hills, 50 seconds faster than I ran on this course last year!

Monday: 5.0 7:56 pace

Tuesday: 8.0 7:39 pace

5.0 7:50 pace

Wednesday: 2 mile WU, 2 x 3 miles, 3 min recovery in between, 2.2 CD

1st 3 mile: 17:32 (5:53, 5:52, 5:48)

2nd 3 mile: 17:09 (5:49, 5:49, 5:31)

Thursday: 7 miles 7:27 pace

5 miles: 7:48 pace

Friday: 2.6 WU, 4 x mile repeats at a flat trail, 2 min recovery in between, 2.4 CD

5:19, 5:18, 5:19, 5:12

Saturday: 8.3 miles 7:30 pace

5.0 miles 7:34 pace

Sunday: 17.26 at 7:05 pace

Total: 80.2 miles

Last week of summer :'( But first xc race in two weeks :D This last week went really well, two good workouts and an excellent long run.

M: 7 recovery

T: 8.6

W: 11.2 (6 mile tempo: 6:03, 5:51, 5:41, 5:42, 5:37, 5:41)

Th: 8.5

F: 10.2 (4x 1700 @ 380 hard/1080 tempo/240 hard, 3:00-3:20 recovery, splits: 5:52, 5:40, 5:43, 5:43 = 5:25/mile avg)

Sa: 5.5 recovery

S: 15 (last 3k up-tempo)

Congrats on the PCB LexRun!

My PRs:

800m-1:54

1600m-4:21

5000m-15:42 (high school XC)

About me: In my first year of college at a D1 school, hoping to break 26:00 at Paul Short in a couple weeks.

Last week I ran 65 miles:

M 6 easy (6:43 pace)

T 9 easy (6:45 pace)

W 12x400@66-69 w/ 1 minute recovery

T 9 recovery (6:52 pace)

F 9 easy (6:34 pace)

S 30 minute hilly tempo (5:50 pace, felt a little tired and haven't done a huge amount of hill training this season)

S 13 long slow distance (7:00 pace)

65 total

Feeling pretty decent, a little tired this weekend but good to get some hard work in with plenty of season left.

M: 10 @ 7:05

T: 6 s&ds/ 7 w/ 4xmile (5:33, 5:26, 5:13, 5:03) 2 minutes rest

W: 9 @6:45

T: 5 / 6

F: 10 w/ 5x1200 (4:05, 4:06, 3:59, 4:04, 4:05) 4x400 (69,72,72,73) 400 rest

S: 8 / 5 s&d

S: 9

Weekly Total: 75

Two solid but not spectacular workouts for me, both on cross country course fwiw, feeling fit

Here’s my last week:

M: 5am at 7:30 pace, 8 afternoon at 6:35 pace

T: 8x1200 with 3 min jog cutdown from 3:55 to 3:45

W: easy 5 (about 7:15 pace)

T: 5am at 7:30 pace, 8 afternoon at 6:30 pace

F: 20x400 with 2 min rest on grass at 72 average

S: easy 6 (7:30)

S: 14 mile LR at 6:30 average

Haven’t put together a good race yet. Wondering if I’m even close or what I’m missing?

So last week after my long run, it turns out I sprained my ankle. Missed 2 days and did easy running. Mileage was 37 miles. I don’t know if I’m racing this Saturday, but ankle is almost 100%

High Hopes, you'll put together a very good race when you get a bit of rest, because you're doing quite heavy workouts right now, which should make you very strong over the season but which are tough to recover from in just a few days.