sub 26 XC 8k

Time for a big update post, haven't been on here in a while!

Training was difficult for a while due to the stomach flu, but I still continued my schedule. I dealt with stomach flu from Thursday-Wednesday January 1st.

Friday 12/27: 51:30 EZ

Saturday 12/28: 56:00 EZ

Sunday 12/29: 8x600s w/ 2:00 jogging recovery and a 5 minute break in between 4 and 5 @1:46avg. The workout didn't go well because I was extremely fatigued from a case of the stomach flu mentioned above.

Monday 12/30: Was supposed to be my long run but my stomach would not cooperate. 51:00 EZ

Tuesday 12/31: Long run 1:35:10 14 miles felt great! Stomach held up surprisingly

Wednesday 1/1: 52:00 EZ

Thursday 1/2: Hard workout. 800m/1500m: I tried you 4X(600/400) workout! I felt that this workout went very well given that it was 22 degrees outside with winds at 22mph (felt like 10degrees outside) AND it was snowing!

600-1:43, 400-65

600-1:43, 400-66

600-1:44, 400-68

600-1:44, 400-69

I took 35 seconds jogging recovery between the 600 and 400 and 1 minute of walking, 2 minutes jogging between sets (3 minute recovery total). Angry about how the last 2 400s turned out as I could have done them in 67s but wasn't mentally tough down the backstretch that was more like a wind tunnel on those reps.

After I did 4x200s with 2:30-3:00 recovery. There wasn't really an emphasis on recovery time as I just wanted to get 4x200s in right around my goal 800m pace (1:54). Did all 4 200s with reasonable comfort in 28 seconds.

Considering the weather and the amount of clothing I was wearing, pants, gloves, multiple windbreakers etc. I think this was a pretty successful/solid workout.

Friday: 50:00 EZ felt great!

Saturday: 12x300s with 60 seconds walking recovery and a break in between 6 and 7 (full recovery)

Splits rounded to the nearest whole:

42,45,45,45,45,46

45,47,48,49,49,50

AVG 46.33 seconds per 300

I always struggle with the last 3 although that can be attributed to my quick first set. I like doing them this way however, to simulate how it's going to feel at the end of an 800 coming down the final straightaway.

Overall this was almost a 1/2 second faster per rep than I have ever done them before (this year or last year), so I was very pleased with the workout. While the weather was better temperature wise (about 45 degrees), it was reasonably windy with 15mph winds.

Long run today. Probably about 13.5 miles in 1:34:33. It was a weird day, 55 degrees with 20-30mph winds. Then the wind died down and it started steadily down pouring for the last 20 minutes of my run.

When's your first tryout race?

It's coming up…Finally. It's Saturday January 18th.

nice good luck

Thanks!

Ran 54:36 EZ today. Pretty tired. Got back to Seattle late last night and was feeling a bit tired today. Would guess I ran just short of 8 miles today.

back to school with no laptop until wednesday, so internet access is limited.

my week:

M 8.7, 6:42/mi

T 8.6, 6:53/mi

W 10.1 w/4mi tempo in 22:34. 6:48/mi avg

Th 4.1, 7:16/mi and 7.5, 7:00/mi

F 4, 6:45/mi and 8.1, 7:30/mi

Sa 10.1 with last 9 mi 6:11/mi

Su 14, ~7:25/mi

total 75.2, 6:58/mi avg

hit my long run and total mileage goals and got in a solid tempo 5:39/mi, so a pretty good week. saturday's run wouldve been faster but it was a group run and i didn't know the route so I had to stick with the next fastest runner.

aiming for 80 this week, with more recovery/slow runs.

i have a tempo coming up tomorrow, hopefully 6 miles, maybe longer if it's slower than 5:40s and i'm up to it. i'd like to so the last couple miles on the track and close pretty fast, maybe 5:20 last mile.

Off day today.

Reed: I would suggest adding another tempo per week to your training or better yet adding a cruise interval workout such as 1600 repeats on the track with 60 seconds jogging recovery. This way you run at a pace closer to your desired 5k race pace. Other than that the week looks very solid.

yeah, i'm doing 2 workouts per week starting this week. back to training with my team.

awesome workout today.

4 warmup

was supposed to be 1 mile in ~5:25 on the track, 60sec rest, then a 6 mile tempo with the last 3200m on the track. i thought the 5:25 was too easy, so i just did another ~500m until we began the 4 miles on the road. ran about 5:40s for the 4 miles, then hit the track and did another 2 miles in 11:00, so I averaged 5:36/mi for 7.35 miles. my longest tempo, and my fastest for over 4 miles. Felt incredibly smooth the whole way, and on the track I felt particularly good while speeding up each lap. then I did 4x150m buildups, basically strides.

2 cooldown

14 total, 6:18/mi avg.

Nice workout reed!

Yesterday I did 6x1ks with 2:00 jogging recovery. Averaged 3:03flat for the 6. Pleased with how it went given the weather. It was about 45 and rainy with 15mph winds. I was soaked by the halfway point of the workout from head to toe. In better conditions I think it's very likely I would have averaged 2:59-3:00 for the 6.

nice 1000s, i bet you'd be close to 15:20 shape if you didn't strain too much

I've heard that 6x1ks with a 2:00 jog is what you can run for a 5k. So 3:03x5=15:15. With better conditions and training partners I'm thinking 2:57-2:58 per 1k. But I'm not really too concerned with a 5k time, since I'm going to be racing less than 1/6 of a 5k. Yesterday's workout was an "endurance check up".

55:44 EZ was at a very solid pace. I'm guessing I was running around 6:45-6:50ish

i did 8 easy yesterday and 10 easy today. yesterday i was super tired, from the workout and that i didnt eat enough.

didnt learn my lesson though, ate lunch too early today so i was starving throughout my 10 miler

workout tomorrow, 2 on, 2 moderate. maybe 24-40 minutes total, hopefully i can average about 5:40s. 5k pace seems fairly aggresive so i'll aim for 5:10s, 10k pace, and 6:00s for the offs.

12 today with 8x(2 hard, 2 moderate). goal was 5:10ish and 6:00ish but i stuck with my team doing about 5:25s and 6:00s. averaged just 5:45ish for 32 minutes, a solid moderate workout. got down under 5 minute pace at the end feeling pretty good. i never really needed the 2 minute recoveries, 1 minute wouldve been overkill for only 5:25s. but we had 4 guys finish with me, which is good. hopefully we have at least 3-4 sub-16 guys this year.

Reed what team do u run for

just some nobody club team, not NCAA or anything

my week:

M 9.6, 7:14s

T 14 w/ 7.5 tempo (5:36/mi)

W 8, 7:25s

Th 9.6, 7:08s

F 12 w/8x(2 hard, 2 mod.) (5:20s/6:00s)

Sa 7 am, 5 pm with 90min ultimate frisbee. too much exercise

Su 9.6 (bailed on 15mi). will add 5.5 later

total 80 (75 so far, 5 to go tonight) ~7:00-7:05 avg

tues tempo: team did 1mi hard, 60sec rest, then 4mi tempo. i took it easier the 1st mile (5:27ish), did another lap, then did the 4 tempo. got back and added 3200m in 11:00. felt really good, hardly tempo effort. couldve done 3+ more miles

reed: Very solid week. I'm sure 90 minutes of ultimate frisbee contributed to bailing on the 15miler Sunday.

Friday: 49:30 (6:50ish pace)

Saturday: 12x300s w/60 seconds recovery and 8ish minutes between reps 6 and 7 for pretty much full recovery.

Averaged 46.09 for the 12 300s at UW's 307m indoor track which is where I'm racing the 800m this Saturday.

45.50,45.75,44.2,44.5,45.3,44.7

44.3,45.2,46.5,47.3,48.0,50.3

I still need to work on reps 10,11 and 12 (mainly 12) but my second set was considerably faster than it has been previously and I was even .36 seconds faster per rep than I was last week on a 400m track.

Sunday: Long Run 13 miles in 1:29:40 @6:53pace

Monday: 55:00 minutes EZ (probably just a bit short of 8 miles)

I will be doing a tuneup workout tomorrow for Saturday's 800m. Anyone have any good ideas for an 800m tuneup workout. I was thinking about doing some 200s in 28ish since it is just slightly quicker than my goal pace for saturday. But I'm not sure how much recovery to take/number of reps..etc. I'm looking for a workout that isn't a killer but isn't a walk in the park either. Any advice/ideas would be greatly appreciated.