base training

Yeah I agree with the above post. You have wanted more advice like 23 times. There is nothing to add if you've been reading some of the responses. You sound like you're in great shape, the consensus on this board is cut back a little on the long run, and you should be in great shape for xc. If you are running too hard for your easy days, you will know come late October. You will wonder why all of your great times came in September and not during the championship part of the season.

Guy who uses my name but uses a lower case T, what do you want to know? Also, please use another name. Thank you.

Tinman

yea i did cut back the long run to 17-18 miles. all my miles i have been running between 615-630 pace.

olu,

OK, I waited until this was at the top of the board AGAIN

before making this request: Please stop bumping this!

I agree with the two posters above. We're getting tired of

your repeated pleas for help. You now have all the help you need. Go out and run. Good luck.

OLU wrote:

yea i did cut back the long run to 17-18 miles. all my miles i have been running between 615-630 pace.

Yeah I'm sure 6:15-6:30 is easy as a long run for you at 17:30-18:30 5k. I'm really surprised that you guys haven't picked up on this yet. You don't just go from that kind of 5k to being able to run 6:15-6:30 for 17-18 miles. Heck, 18:30 is what, right next to 6 min. per mile, and you guys think he's running 6:15-6:30 per mile for 18 miles? I wonder about some of the people on here sometimes. ay yi yi...unless of course the place he runs this is all downhill.

no my long runs are ran at 640-650pace, but my shorter runs like 8-10 miles are ran at 615-630 pace.

hey, did you ever check out the Daniel's running formula?

Olu, what are you doing.....

All of your paces are way too fast, your easy days should be around7:00 pace. Take your easy days easier.

Plus i really don't think that you were running 18:30 a couple of months ago and now are 22 milers in 6:40's its pretty unbeleivable or pretty remarkable. You are very naive about your running and i do not think that you are getting the correct effeciency for a 5k runner.

what

the 18:30 was last cross country season.

ANSWER!!

This is the thread that would never die. Just run, Olu. You don't have long before you go back to school anyway. Just keep doing what you've been doing and enjoy the rest of your summer vacation. You'll be better this fall--how much is anyone's guess. Keep us updated. You've got as much advice as you need.

goodbye

olu, when is your first race?

I'll only reply when this thread is at the time of the board

(again!), but please, please stop bumping it. Please let

it die a dignified death.

"i need more help. please help me more" ad nauseum!

my first race is sept 4th which is a 4 mile road race

forget the lydiard stuff,

try this for building endurance:

d1:10-15m fast

d2:4-5m easy

d3:4xmile with 2min rest

d4:4-5m easy

d5:6-10m fast

d6:4-5m easy

d7:3x3k with 2min rest

d8:off

and repeat

do as many morning runs as you like(<4m and slow) + do alactic sprints and drills.

answer!!!

is that 1st meet an invitational or a small meet?

oh yeah, what state are you from?

Go buy Daniels Running Formula.Read it again and again until you understand it.Nothing out there short of a coach wil come close.