osunds like you should start cutting down the high end aerobic stuff like the 6:45/6:55 pace stuff & cut down the long run, and start focusing more on those k / mile reps for the next couple of weeks. Let everything else fall away and do some 5-10 x 75 m strides following easy runs just churning through the gears.
The hay is in the barn!
I think you should try to run 3 5k's in October say Oct 7, Oct 21 and Nov 4. Practice makes perfect.
0953insd wrote:
I think you should try to run 3 5k's in October say Oct 7, Oct 21 and Nov 4. Practice makes perfect.
+1
I've marked my calender with races on Oct. 21, Oct. 28, and a Turkey Trot.
Had quite possibly the best workout today for this training block.
9x600 with 200m/50-second jog:
2:01, 2:03, 2:01, 2:02, 2:02, 2:00, 2:02, 2:03, 1:57.
Very windy on the back stretch...but super controlled the entire workout until that last 2:03 where it started to burn a little. It was sign that I should probably finish it hard in the last 100m...thus the 1:57.
What workout should I do tomorrow?
Someone suggest 4x1600 with cutdown recoveries....but after 9x600 with 50 second recoveries I'm wondering if I should do some type of Daniel's 800-meter runner workout or a tempo run instead.
Thoughts?
Thanks.
you could do daniels 3 miles at tempo, 3 min rest, 2 miles at tempo 2 min rest, 1 mile
I am officially signed up to race this weekend. I'll check in after the race is over.
Some recent workouts:
4 mile tempo at 5:58 pace.
6 x 3 minutes on a loop path at 5:30 pace with 2 minute jog recoveries. Felt very controlled.
My easy long runs (13 miles) have been dropping into the 7:10 pace routinely. During the summer it was sort of struggle to push into that pace...heat and fatigue were probably factors.
Predictions?
BR wrote:
I am officially signed up to race this weekend. I'll check in after the race is over.
Some recent workouts:
4 mile tempo at 5:58 pace.
6 x 3 minutes on a loop path at 5:30 pace with 2 minute jog recoveries. Felt very controlled.
My easy long runs (13 miles) have been dropping into the 7:10 pace routinely. During the summer it was sort of struggle to push into that pace...heat and fatigue were probably factors.
Predictions?
Looking good. How do you feel?
bangalangadanga wrote:
BR wrote:I am officially signed up to race this weekend. I'll check in after the race is over.
Some recent workouts:
4 mile tempo at 5:58 pace.
6 x 3 minutes on a loop path at 5:30 pace with 2 minute jog recoveries. Felt very controlled.
My easy long runs (13 miles) have been dropping into the 7:10 pace routinely. During the summer it was sort of struggle to push into that pace...heat and fatigue were probably factors.
Predictions?
Looking good. How do you feel?
To be honest...incredible. Tons of energy.
Sounds like you are ready to blast. Hopefully your race is flat and fast. Good luck. I'll leave the prediction to the prediction king - Bangaladanga.
you're on the cusp, man.
you're going to have to be thoughtfully aggressive and tenaciously tough over the last 1.5 miles. As my old high school coach said, you're going to have to Get Tough!
Blew it again. 17:32.
Not hard enough in the first mile...just not aggressive enough overall.
Splits of 5:33, 5:34, 5:50 pace for the last 1.1.
Hanging my head in shame.
BR...I just looked over some of your workouts and you are definitely over-training and I don't think your giving yourself enough recover time. You let your recovery weeks be your vacation and these should be set in stone scheduled and targeted weeks to cut back so your body can heal. Also some of the b2b workouts you are doing are working the same systems there by not allowing enough healing time again. I love the effort man but be careful. There is no need when training for a 5k pr to let your tempo runs go over 20 mins...they should get shorter and your tempo target time should start getting really close to that race pace. Secondly I know your disappointed about your race time but keep your head up and stay focused..your time will drop. Thirdly, your first mile should be your slowest...you do not want to start the process of acidosis to early in the race. Get comfortable and position yourself in that first mile to except the initial crazy surges....maintain through mile 2...then drive like hell through the last 1.1...Lastly slow it down on those long runs for the first 60 minutes...then from 60-90 increase that pace brother for a min of 2 miles with a max of 4m. I know how you feel...I bet you came through that first mile and was like oh crap i'm behind on pace lol and your confidence deflated...then the S. T. Ruggle began! Good luck and keep posting and running hard.
Sorry man. I know you worked hard for this, but also think you can still get there. What did you learn here?
Take advantage of your current fitness and give it another go relatively soon. You definitely need to get out harder - 5:25 at the slowest. You were 8 seconds off that here and that's a significant distance. I would also set a 2 mile goal (10:55ish and preferably a little faster) and do everything you can to nail it. For me, that 2nd mile is usually where I tend to fall asleep and ease up.
Sounds like you may have known that you were too slow @ 2 miles and called it a day with the 5:50 finish, but I don't know without hearing more about how the race unfolded.
Keep at it and keep us posted. This is a cool thread.
BR wrote:
Blew it again. 17:32.
Not hard enough in the first mile...just not aggressive enough overall.
Splits of 5:33, 5:34, 5:50 pace for the last 1.1.
Hanging my head in shame.
No shame!
Looks like you're real close. Just gotta hold it together that last 1000. I predict that time will come way down with the refinement that comes with some consecutive racing.
BR wrote:
Blew it again. 17:32.
Not hard enough in the first mile...just not aggressive enough overall.
Splits of 5:33, 5:34, 5:50 pace for the last 1.1.
Hanging my head in shame.
No shame,and good finish. You've just set a good marker to shoot at. Try adding some faster interval work at mile or 3km pace. All that Daniels and tempo are ok but sometimes you need to drop the hammer a bit. You could have probably run that 5:30 pace for another mile but are stuggling go faster
Do more races, a mile of 3km race would be ideal otherwise keep going on those 5km's until you do it. There is no better training than races
Why do you not show up in the results?
http://resultsarchive.active.com/pages/searchform.jsp#hot_links
wrong race...didn't do that one.
http://resultsarchive.active.com/pages/displayNonGru.jsp?orgID=216362&rsID=135220
It looks like I've got a lot of conflicting opinions on what I should do in terms of training and race strategy.
Apparently, 60-70 mpw wasn't enough. Should I bump to 80mpw after my Thanksgiving race?
I've got people telling I should go out and run harder in workouts...others telling I shouldn't run as hard. Some are saying that I should run 20 minute tempos harder as opposed to 30-ish minute tempos 25-30 seconds slower than race pace. I'm starting to believe in the former a little more now after longer stuff didn't seem to help me as much.
I would classify myself as more middle distance guy based on what I can do in shorter reps. How are coaches training 800-miler types in order to get the most out of them in XC? Maybe some coach can chime in....
A few more races are on the schedule before I close out 2012...we'll see what happens. Thanks.