i work really hard but my times don't show it--what is wrong with me???

I would keep the mileage up, but slow down your day to day training - I don't run that fast and I'm a sub 14:20 guy. I would also change your workouts a lot. Repeat miles and 1000s are great, but you are doing them way too fast for your fitness level and givning yourself way too much rest. Taking 3 minutes between mile intervals encourages you to run them too hard and gives you a very skewed perception of your fitness level. I would do those same workouts, but with one minute rest, and much much slower. Also, if you keep running 80-100 mpw, I would do it with 5 or 6 doubles a week rather than 2 or 3 - you'll feel much better and recover more. Other than that, try to get in some competitive races and you may find you are faster than you think. Good luck!

Bump.

Interesting thread, anyone else that has had a similar experience or has advice?

Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself.

This is good advice. OP, I think your workouts must be race-like efforts if the 5k is only 17mins.but I disagree with others' suggestions that the OP should cut his mileage in half. Progressively higher mileage (over the long run that is) helps you run faster.

Pace on daily distance/easy days is ridiculously quick. Anything from 7:30 to 8:15ish would be more appropriate. Workouts should be controlled/negative split.

Everyone can see that you're working out like someone in 15s shape yet racing 17flat so something's obviously not right. Most likely explanation is racing your workouts and your fitness level is more like mid to high 16s, but we're not there so we can't tell. other possibility is you just have panic attacks and/or suffer from African sleeping sickness on your race days so you don't perform. But really I think it's the former - that you work out recklessly. Slow down man

Bump. Any updates from OP?

We all have natural capabilities and training can improve times within those. Most of us will never be world record holders or Olympic champions, even if our training is perfect in every respect. Sometimes you have to accept that the enjoyment is in improve as much as you can - but that you won't be as good as some others. Or else find something else to pursue.

1/10

workout hero & lack of endurance. that tempo time & 4xmile time don't jive.

recent workouts results:

4mile tempo on xc course-- 22:50

5x1000-- 3:07avg (90 sec rest)

4xmile-- 4:51, then 5:00's-5:11 for the next three (3min rest)

season/lifetime pr: 17:06 (road, felt great, won by a lot)

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You just need to race more. You said you felt great at the end of your race. You should have felt like you were going to die. It often takes several races before you can go like that. And take it easy for a week or so before a big race.

How is your weight?

Diet?

Doubt you are carrying any extra at your mileage, but that could definitely contribute to overtraining and lack of improvement.

Nothing wrong with the workouts but you have to cut back on the training if you want to race fast. Take 6-8 weeks and set up a racing schedule where you can race once a week. Keep running what you have been but take the two days before the race each week pretty easy so you are well rested. You should see your times improve dramatically.

You also have to make sure you are running negative splits in the races. If you are slowing down as the race goes, you are starting too fast.

huv908rtdv wrote:

my new haircut wrote:

im a college distance runner who

1/10

1.5/10 (had me half-going)

Pretty much already stated above--you're training too hard. To give some examples many elite runners (Morceli for one) run as slow as 9 minute mile pace during their recovery runs.

I believe Wejo posted the difference between his training in college and his break through after was that he learned to "relax" when he needed to in order to properly recover, whereas in college he felt he was running hard all the time.

Also agree with negative splitting workouts and races. It will feel like you're loafing at first if you're used to barreling out of the gates. But over time you'll have the confidence that you can run a good time despite feeling like you went out "too easy".

I assume you're not tightening up in your workouts or your training runs, so assuming no mental issues, you're just going out too fast (and training too hard).

For a real important race you will need to drop the mileage. Or for more "instant" results, you can half the mileage, run 8-9 minute mile pace on your non workout days, and likely pop a big PR.