sub 26 XC 8k

Incongruences wrote:

You hope to break 9:00 in the 3k and also want to run 15:10 on the track? You do realize that a 15:10 5k has a 9:06 3k in it, right?

Also you're half goal of sub 1:13:00 is way out of whack with a 32:00 flat 10k. Try sub 1:11. You seem to be a strength type given how weak your 3k goal is and how high your mileage is (given you PRs: 90MPW isn't high in terms of LetsRun standards but it is high for 1:13 half marathon), yet you also have incredibly soft half marathon ambitions. Like what's your deal?

here's my deal:

the only 3k of the season is our opening meet. i will have done nothing at 3k pace by that point. last year i ran 9:36 is this meet, then split 9:36 in my first 5k when i ran 16:17. closed my 5k PR of 15:46 in 9:24ish. so i know i won't be fast for that 3k, so i'm just trying to break 9.

i'm a distance guy, yeah, but the half marathon i'll be running is at the end of my season when i'll be burning out. i chose 73 as a goal because i think it would be an easy target, and i'd rather run 73 than go for 71 and end up with another 75.

Reed,

I'll give you some positive feedback that is consistent with some of the sniping that has gone on in the past few pages.

I think your 3k goal is legit. It is early, and there will be more important races. That said, if the thing goes out in 250-255 for the first k and you feel good, hang on as long as you can. I think you have more talent/potential given the correct race.

1510 seems aggressive, but just about right. The good part about that goal is that if you "fail" you'll still run a monster PR.

With that in mind, do your best at the 3k...the weather for outdoors might not cooperate.

Ok...so my real "criticism" is about your half goal. In the past two years I've run 902, 1550, and 113:45...they all seemed to be "equal" performances.

The difference is that i never ran more than 60 miles/week. If you can make it through Outdoor, give yourself enough time to recharge; put in a few weeks of half marathon specific work, and go run 1:11. I really think you can.

Or, cap your season with a nice little 113; there's no shame in that.

Took Saturday, Sunday and Monday off.

Tweaked my groin somehow last Wednesday and while I was able to run Thursday and Friday and had a proper stride/gait, my groin was considerably sore. Took the 3 days off to get it feeling better. While it wasn't 100% today, it felt significantly better and I plan to take it day to day as far as the intensity of my runs goes.

Today I did 6.5miles in about 7:10 pace. Cutdown from about 8:00 pace to 6:30 pace. I have also been doing some strength exercises for my groin as well.

Try Hard Go Far wrote:

Took Saturday, Sunday and Monday off.

Tweaked my groin somehow last Wednesday and while I was able to run Thursday and Friday and had a proper stride/gait, my groin was considerably sore. Took the 3 days off to get it feeling better. While it wasn't 100% today, it felt significantly better and I plan to take it day to day as far as the intensity of my runs goes.

Today I did 6.5miles in about 7:10 pace. Cutdown from about 8:00 pace to 6:30 pace. I have also been doing some strength exercises for my groin as well.

Let it get better; groin issues can become chronic.

Try hard go far,

As a self-coached runner do you think logging your workouts online help you to stay motivated?- serious question

No it doesn't help me stay motivated. I can assure you that I am plenty motivated whether I post on here or not.

56:00 EZ. Probably somewhere between 6:50 and 7:05 pace I'd guess. Groin felt better than yesterday which was a positive sign. Going to do a hard workout tomorrow.

Merry Christmas Everyone!

just got home from holidays

i'll decide a goal for the half in april. for now, who even knows.

mon 7 easy

tue 10 easy progression, 6:24/mi avg

wed 6 recovery

reed wrote:

just got home from holidays

i'll decide a goal for the half in april. for now, who even knows.

mon 7 easy

tue 10 easy progression, 6:24/mi avg

wed 6 recovery

Why focus so much on a goal time? You know your body better than anyone else. Go out and just run hard

Raaaaandy wrote:

Why focus so much on a goal time? You know your body better than anyone else. Go out and just run hard

sorry aziz, that's not how i roll

1 up 3 in 16:00 (523,518,517), 1 easy in 655, 1 hard in 457, 3 dn.

very happy with this workout. got to take advantage of the nice weather.

Tue: 3 up, 6 tempo in 5:30, 5:30, 5:20, 5:20, 5:10, 5:00, 5 down. Last mile was not a tempo effort, but still felt okay.

Wed: 8 Easy

Thurs: 10 miles of undulating hills in 70min

Well, the last 7-8 days have not gone as planned, but I am getting back on track.

7x600s w 2:00 jogging recovery @1:46s

It was about 40 degrees today, so pretty chilly for speedier type workout.

Under normal circumstances I would have been upset with this workout however, I am feeling considerably less than 100% today and am fighting off some sickness (mainly fatigue). Also, I suffered no set backs with my groin and was able to complete the workout with very minimal pain (groin was about a 1/10 on the pain scale). My groin felt as good if not better than it did yesterday, so hopefully I am on the tail end of it.

Very happy to almost be clear of this groin injury and get in a mediocre workout under less than ideal conditions.

heyyo: that's an impressive tempo/workout! Keep it up! Did you do that on or off the track? 6 miles on the track would be a lot but I know people that only do their tempos on the track.

Thanks THGF. I'm pretty pleased with how my fitness has come along since the fall. It was done on an indoor track actually, 48 laps! Despite being mind numbing, the indoor track provides almost ideal conditions.

last few days

wed 6 recovery, 7:46/mi

thu 10 w/ 20min fartlek, 6:52/mi

fri am 6 easy, 6:55/mi. pm 6.7 easy, 6:32/mi

easy run paces are really coming along. i hope that is a good sign. the 6.7 i did tonight felt so easy and i was running 6:20s the second half of the run. dunno whats going on but i like it

workout tomorrow morning with some fast masters guys. probably 4-6mi tempo on an xc course. i'll just try to keep up i guess as i've odne 3 workouts this week and i don't want to overdo it.

Try Hard Go Far - keep up the good work, great to hear that you are almost fully healed up now. Thought I would stop by your thread after you helped me out on my thread.

Today's workout (#5) I was trying to find the appropriate effort and it felt like 1k-1200m pace is about right to complete the workout under control (mile would be too slow and 800m way too fast). Here are some of my most recent workouts.

Workout #1:

1600m (3 min recovery), 1200m (2:20 rec), 1k (2:00), 800m (1:40), 400m (1:00), 200m

4:38, 3:27, 2:52, 2:16, 62.1, 29.1

4x135m (focus on form/relaxed and fast) w/ 2 minute recovery

18.2, 18.5, 18.2, 17.6

Workout #2:

3 mile progression (16:15 (1st mile 5:37 cutting down to 5:10), 3 minute recovery, 1 mile in 5:08

Workout #3:

1k in 2:35 (5:30 jog recovery)

9x210m w/ 1:15 recovery

30.5, 30.6, 31.1, 30.8, 30.6, 30.8, 30.1, 30.0, 26.8

Workout #4:

4x(600m-120m jog (32 seconds)-400m) w/ 3 minute jog-walk recovery b/w sets

1:42.9, 64.6

1:41.2, 64.7

1:40.9, 64.2

1:40.7, 64.7

10 min jog

4x150m (18.6, 18.4, 18.3, 18.0) w/ 2:45 walk recovery

Workout #5:

1200m in 3:26 (72, 2:14(3k pace)) w/ 3:30 recovery

3x(3x300m) w/ 1 minute recovery b/w reps, 3 minutes b/w sets

44.5, 44.7, 42.7

42.7, 42.8, 42.7

43.7, 43.9, 43.2

dang those are some fast workouts. whats up with the 210s? start from the wrong line on the track?

8.7 today, ran out 30 minutes about 6:55s, then back in 28:10 about 6:30s. feels good to come back faster, i've been doing that for all of my easy runs lately. even hit a couple 6:15s today

joined an old teammate today for a tempo. he's not as fit as me, so we just did 4 miles. i dropped him the last mile, and going through the splits i understand why. 5:45, 5:43, 5:35, 5:31. 5:38.5 average, a slight improvement over 2 weeks ago. effort was much easier this time, for one second per mile faster.

might do a 5k on saturday. $30 entry, and according to the race director, prizes are: "designer sunglasses for age group winners and gift cards and baskets from local vendors like whole foods"

should i do it? glasses might be nice, but i could buy those for 5-10 bucks, and the gift card could be worthless if its to somewhere local, as i'm going back to school after the race.