That was actually my masters PR. I was shooting for sub 15:00 and had a friend pacing me. I was right on through 3k, and faded badly to run 15:22. He ran 15:55 as planned.
That was actually my masters PR. I was shooting for sub 15:00 and had a friend pacing me. I was right on through 3k, and faded badly to run 15:22. He ran 15:55 as planned.
I Kent 14:55
outsiderunner wrote:
Do it, Runn3rGirl...and you will inspire me!
You wanna hear weird? Now this is weird. This is the type of thought that has crossed my mind, and, interestingly, my wife has had the same thought, and it is this...since I never ran in hs or college, I should try to go back and somehow run cross country/distance for a D3 squad...at age 48, and even though I already have a bachelor's and a master's degree. Pretty crazy, right! Would I even have eligibility? Does it "expire" even though it was never used? Crazy stuff. Would love to see some old guy do this, and have some success, too...breaking the "age" barrier.
Having never run in hs or college, I do feel I missed out on something. This is at least some of the motivation behind my running. I think I would have really liked cross country.
Go for it, Runn3rGirl. If I had the chance to "go back," I would take it.
All the best...
Look at NAIA schools and/or DIII. I'm not sure the eligibility rules but the clock doesn't automatically start counting when you graduate high school. There are probably a ton of coaches around here that know the rules precisely; you might re-ask the question in the un-washed open forum of letsrun.
That's still pretty awesome. I never appreciated how much of a difference there was between 17:00 and 16:00 when I was running those kinds of times. I went from PR to PR in big jumps. I waffle between really enthusiastic about how fast I can be in 2-3 years if I keep putting in the consistent training and being demoralized that improvement is so slow (if at all) with all this hard work. There's definitely an "old man-ness" gained by growing out the grey beard before the race. Those grey hairs are super wiry, too, so the longer it is, the greyer it is. I'll definitely use it to full effect when the need arises.
The heat is never kind on race day. Onto the next one! Sounds like everyone's race didn't go as planned either.
48 degrees in KC this morning.
Martalus-You will get to 50+ no problem. You in Mozambique for work?
Pewow- Nice week! Sub 17 will happen with those work outs. What benefits have you noticed from hill sprints? Are these near all out efforts? Curious to know since I am experimenting with hill strides at 5k to mile pace.
OR-hell of a long run! Great finishing splits. You might as well race again. Strike will the irons hot.
Smoove-awesome interval workout. I will keep that one in my back pocket as I approach racing season. Were the longer intervals essentially race pace? Stay safe down in Florida. Hopefully Irma loses some steam over the next few days. I have family in the Sarasota area and am quite anxious about how things play out for all Floridians.
BW502: Hell of a week. Especially the steady state run...wow!
Laughlin-Nice string of training heading into the Stumptown series. Looks like a blast!
Runn3grl-that is the type of week I am looking to hit by the end of the month. Very consistent!
Scubacane-impressive quality work. Especially the 12 mile progression.
Moose327- you have plenty of time to get in shape. Be patient and it will all come together. Nice week!
Everything but the 200s was intended to be at 5k race pace. The 200s did beat my legs up some.
I think you would be eligible for NAIA outside runner. I'm not sure about D3. I think there's an age limit on D1 and D2.
Runn3rGirl - Thanks for the info! Still seems crazy to me, and I doubt I can pull it off (life is complicated), but I still want to do it.
HarrierStu - Love your handle. Are you a pilot? That 48 in KC is sounds great. Enjoy it. I went out this morning in 61 and steady rain. Ended up going 13, finishing fast, and dodging lots of puddles. Thanks for your kind words in regard to my long run. I tend to like long runs, and try to make the most of them. Will look for a race...
All the best...
And I think the masters degree would screw up NCAA eligibility. I think you get 5 years in school to use your eligibility (although medical exemptions to that exist).
HarrierStu wrote:
What benefits have you noticed from hill sprints? Are these near all out efforts? Curious to know since I am experimenting with hill strides at 5k to mile pace.
I'm starting to feel like Smoove talking about Daniels with strength & hill sprints.
1. I feel more coordinated running fast. I don't know if other people have the same experience, but I used to have strides that felt off or misplaced when trying to run top speed before I started regularly sprinting.
2. I think it helps with injury prevention. A lot of people hop on the track two months before their race, do a hard workout and pull something. Short sprints are a great way to mitigate that risk.
3. It gives my legs pop the day after.
I used to do 10 straight 10" reps but now I split it up into 2x5 as I think it helps maintain quality. My hill is 1.5 miles away so it is a nice distance away to warmup, sprint, get in mileage, sprint, and then cool down. I focus on accelerating smoothly for each rep. I try to increase intensity throughout the set with the last 2-3 reps being as fast as I can go while feeling smooth.
Magness has some rough guidelines for what paces/efforts to use for general speed development.
5k: top speed - 800m pace
10k: top speed - 1500m pace
Marathon: top speed - 3k pace
With the caveat I've never trained for a race longer than 8k, I would lean towards doing more work at top speed though instead of 1500-3k pace for general athleticism and robustness.
"if you have someone who isn't at the higher level for the marathon I think they would do better to have regular speed dev workouts in there. For them it'll be a bit of an easy day and making them better athletes will go a long way" -V
This is a great thread about sprinting:
http://www.letsrun.com/forum/flat_read.php?thread=7836514&page=6#ixzz4rwsYKC3EI have finished runs to hard the last two days .. with a race coming up. My plan tonight is to get drunk enough to not run fast at all tomorrow!! Brilliant.
OR - I think Nick Willis was trying to get ahold of you...
http://i.imgur.com/VtlW10b.png
RRR - good luck, time for some rest.
Anyone else racing this weekend?
Team1- Thanks. I formulated the plan for the race as I was slowly jogging this AM for recovery.. its gonna be pretty aggresive. I am thinking 2 miles at 11 flat
Yeah, that's my man Nicky, trying to pass along some sensible advice. Thanks, team 1...
Still shopping around for a possible race...
outsiderunner -- You were wondering whether to include a couple races before your marathon. I posted the following snapshot on another thread, but thought of you as I noticed how many races I ran just prior to my last sub-3. That was at age 43.
Weeks to go/Week total/Longest run/Races
16. 46/15
15. 6/4
14. 53/15 5K 18:58
13. 40/10 10M 1:05:59
12. 41/15
11. 37/18
10. 42/18 8K 29:44
09. 48/20
08. 55/20 5K 18:12
07. 49/14
06. 63/23
05. 50/21
04. 51/17 5K 17:48, HM 1:22:47
03. 48/20
02. 39/17 5K 17:32
01. 28/7
00. Marathon 2:56:03
I think the racing had some benefits. Nowadays, my recovery is too slow to replicate that schedule, but you're still a young guy! Have fun.
-Allen
Allen - Thats a big improvement on 5k time for less than 12 weeks time.
This is very helpful, Allen. You include all of the key details in a manner that is easy to view and digest. Intrestingly, I have been thinking about your training, wondering exactly how much you raced prior to your last sub-3. I gather we are on the same wavelength. :-)
I want to race at least one or two more shorter races, and foucs on getting in some long runs of 20 or more. I see you did five in the 16-week span. i did five prior to my 3:02 at Richmond (2015). I want at least three this time, perhaps four. For me, the difficultly comes with the issue of water--I hate carrying water, and have had a hard time figuring out what to do. In good weather, I can do 18 miles without water (did 17 with no problem a couple of weeks ago). I think my fitness is good enough that three 20+ runs should be sufficient...and perhaps doing just three would be easier on my body and go along with my post-NYC Half perspective, which is oriented more toward rest.
All the best...
OR-No I am an engineer. I have too much anxiety to be a pilot. I am lucky to travel some for work and for vacations this summer.
Pewow-Thanks for the hill sprint info. I definitely will be consistently doing these. Beats doing strength work in the gym!
-HS
runrincerepeat wrote:
Allen - Thats a big improvement on 5k time for less than 12 weeks time.
Ha! Not quite as dramatic as it appears. I had run 17:32 four months previously, during club XC season. That 18:58 was on 100-percent snow/ice-covered roads. I was the only runner wearing cross-country spikes and finished second overall -- against guys who consistently beat me.
That 10-mile race was 12° Fahrenheit (air temp), with 40 mph winds. Icy roads ... I put sheet-metal screws in racing flats for traction.
And as a follow-up, this was the progression immediately after that marathon:
Week/Weekly total/Longest run/Race
01. Marathon 2:56:03
02. 23/6
03. 37/9 5K 18:06
04. 36/12
05. 37/7 10K 38:12
06. 41/12 1M 5:10, 4M 23:28
07. 44/12 1M 5:06
08. 45/12 5K 17:42, 5K 17:10
09. 50/12
10. 32/7 10K 37:16
11. 35/12 5K 17:32
12. 36/12 4M 22:51
13. 30/9 5K 17:34
14. 38/12 10K 37:11, 5K 17:32, 20K 1:22:27
15. 43/15
Yes, THREE races in week 14. Crazy stuff. Two races in week 8, and that 17:10 would forever stand as my masters PR. Kinda lost interest after not bettering it, and pretty much took the next 13 years off.
outsiderunner wrote:
... For me, the difficultly comes with the issue of water--I hate carrying water, and have had a hard time figuring out what to do. ...
This has been the year without a summer, so no water necessary. But last year was steamy hot. I froze water bottles the night before, then planted them strategically along my long-run route. A hassle, but worked well out here in the boonies.
