sub 26 XC 8k

RefruedBeans wrote:

Quick question. I have PR's of 15:28, and 9:25 in the 3200. I cannot find any turnover to run a fast 15 or 8. The question is, what is more beneficial slower runs and higher mileage or faster runs and lower mileage? Also what should be the paces? I'm really looking to have a great 1500m since I have a really slow PR, but i'm also wanting to run a quick 5k also.

depends on your goals. wanna be a 5k/10k guy? then who cares what your 1500 PR is. i'm like you, more endurance than speed. i've chosen to just work on 5k/10k stuff and if my 1500 PR drops, so be it.

oh and trackjacket, that dude NESCalumn or whatever was right. 1 year is nothing

i've been MIA for a few days

left saturday morning to go home, car overheated and was towed to central california, stayed with a friend until this afternoon. accidentally left ym backpack in a jack in the box this morning, and my laptop and gps watch among other things got stolen.

gps recommendations? i'm thinking about this:

as for running,

last week:

M 9 easy

T nada, finals

W 5 @6:20 de-stresser

Th 8 easy

F 8 easy

Sa 6 easy

Su 10 @6:35ish

total 46, 7:01/mi

That's a bummer about your stuff being stolen. And the worst thing is that there is really nothing you can do. That gps looks good. I have a garmin but it was a lot more expensive than the one you linked.

gotta love runningwarehouse.com

ordered that gps watch monday night, and it's at my door wednesday morning.

2 runs with it today, 4 @6:40 this morning as a shake out. wasn't expecting to run that fast

in the afternoon i did a 2mi WU 6:45s, 4mi tempo (5:42,41,39,36) 3.2 CD 6:59s

happy with the tempo, havent done a workout in weeks so i started easy. 4th mile was tough, uphill a bit so probably worth a 5:30. next week i will either add a mile and keep it at 5:40, or bump it to 6 miles and make it 5:45s. i want to progress to a 60 minute tempo around 5:50s, alternating with a shorter tempo around 5:30s

i think my pickup in paces this week has shown that i am fully recovered from xc season and ready to go. good timing too, as doing 6:40s for easy runs gives me the confidence to train hard this winter.

no issues with the soleus. it's so much lighter than my old garmin FR305. doesnt show lap pace or average run pace, just current pace, which doesnt update that often seemingly. so in my tempo today i didnt know what my mile splits were until the end. i was aiming for about 5:42s.

Tuesday: 59:10 EZ

Wednesday:4x1600m in 5:06.5 average with a strict 60 jogging recovery. Felt great and have made good progress from the last 2 times I have done this workout.

Glad to see you guys are still at it. I took a one week break and have resumed base training mileage for the past 9 days. Just easy 5-7 milers. It's really hard to get motivated to get out in the cold on my own, but haven't missed a day so far. Can't wait till it's March haha that's when it will be warm again for me. I'm feeling lazy to do any type of faster effort so I guess I'll go one more week just easy mileage then hopefully ease back into tempos.

I'm thinking of just following the Daniel's book 5-15k training plan for the Spring.

Try Hard let us know how your races/"tryouts" go! Do you have any coming up soon?

And Reed what are your goals or plans for the upcoming season or year?

Solo wrote:

And Reed what are your goals or plans for the upcoming season or year?

it seems i'm about 2 weeks ahead of you right now. i just did my first workout today.

my plans: starting at 65 miles this week, i'd like to add 5 miles to each week until i'm at 90. i will do one tempo per week, alternating between short and long. my tempos will progress weekly as such: 4(today), 6, 4, 8, 4, 10, 4, 10. the 4 mile tempos will get faster each time, and the longer tempos will probably get a little slower as i go. i'd like my final 10 mile tempo to be 5:50/mi and my final 4mi tempo to be sub-5:30.

i will also be doing long runs again, starting at 12 this week and adding a mile each week until i'm at 16-17, then i'll stick at 16 or 2 hrs.

i will also do some easy fartleks or glorified strides to keep the speed up. just stuff like 30 on/off for 3 miles.

goals: hit 100 miles in a week sometime in february.

5000m in 15:10ish, 10k (track) in 32:00ish. my first race is a 3k in mid february. i'd like to break 9:00, but i will have done little speedwork and will be doing ~90 mpw.

after track, i'm gonna do a half marathon in may. i'd like to run 73:00 or faster in that race.

reed: I understand that you enjoy high mileage but I think you are a little too focused on hitting a given number rather than making your miles quality. Also if you're focused on the 5k, then it isn't necessary to do a 10 mile tempo. A 6 or 7 mile tempo would be more than enough for a 5k. And to run 15:10 you are going to have to do your 4 mile tempo faster than 22:00 minutes.

56:48 EZ today

At some point in the next 10 days I'll probably run an 800m time trial to see where I'm at and get my racing legs back under me. I'd love to run a 1:57 but I would be satisfied with anything under 1:59. The first meet is still a month away (Jan 18th).

For your ez runs do you have a watch with you or are you just jogging for recovery?

It's usually a decent pace 6:50-7:10 but by not wearing a gps watch it helps me relax a little more. I'll use the gps as well though at least a few times a week.

by doing these tempos, i'm trying to establish consistency. the paces i'm laying out now are estimates, if i'm feeling good i'll run faster.

i think the 10 mile tempo is overkill as well, but i'm gonna do it anyway. my endurance used to be my strength, but i've noticed that i don't feel strong on 10+ mile easy runs anymore, even when i was doing mileage. so this block is gonna be like a marathon phase.

and and the reason i put a lot of focus on mileage is because historically i've run much better and felt much better after periods of high mileage followed by a taper. some of my best weeks of running have been my 80+ weeks, because i feel strong, confident, etc.

i did 11.5 today at recovery pace, 7:20s

50 minutes easy today.

Not sure about who's posting that other sub 4:10 thread, but that's not me. If need be I have another old account that I have a password for that I switch to, if someone thinks it's funny to post under this name who isn't actually me.

whatever, it's obvious that it isnt you. no capitals

60 minutes today, 7 flat pace.

tomorrow i'm doing a "letsrace" challenge. theres a thread about it. it's me and 2 other guys, doing a 2.2 mile race. hopefully nobody takes it out quicker than 5:15. i have no clue how fast these guys are. i'm not exactly in 3k shape

so i might have a 11-12 minute tempo run tomorrow. winner gets the jersey of the losers

ur gonna get buttr4ped by strangers. have fun kid

That sounds like a lot of fun. I like the idea that winner gets the jersey. I would mentally prepare yourself for it to go out faster than 5:15. I feel like it will go out in 4:50-4:55 regardless of the fitness of the other two guys. Good luck and I hope you don't have head home jersey less.

didnt get raped, but i got my butt beat pretty badly.

a 2:18 marathoner showed up. end of story

i had the course as 2.28 miles, split 4:59/5:11/1:34. got dropped just before the mile. 5:07 pace on my watch, but another guy had the course at 2.22, so whatever. 5:07-5:16 pace.

fun event, cool idea. legs weren't having it though, haven't run a mile faster than 5:20 since november 24th

7.61 in 51:03 total

my week

M 6, 6:48

T 6, 6:41

W 4, 6:41 and 9, 6:22 w/4 tempo

Th 11.5, 7:23

F 8.5, 6:59

Sa 7.5, 6:42 w/2.3mi race

Su 12.1, 6:59

total 64.8, 6:52/mi

wed tempo: new gps watch, soleus mini. doesnt have lap pace, so i had to gauge by effort and current pace. split 5:42,41,39,36. good effort, little bit harder than the same paces in october but that's to be expected.

sat race: the letsrun meet-up race. got beat pretty good by a 2:18 marathoner, and was about even with the other guy though he beat me as well. didnt really try that hard as i clearly wasnt going to win, and 2nd vs 3rd place meant little. lost my singlet to the winner as promised. i ran 11:43 for somewhere around 2.2-2.3 miles. good short tempo

overall, one of my fastest weeks ever. fun to run fast but if i start to feel tired i'll add in another recovery day. next week should be the same but with a 6 mile tempo and 13 for a long run, for 70 miles.

75 for a half is very slow for a 15:40 5k-er

thanks for that info on page 22 of this thread, i'm sure you read each page to make sure it hadnt come up before.