I raced Friday. Ran 26:38 on a hilly course. Not super hilly, but not flat. I am hoping to go under 26 again, and PR in my upcoming races this month. My diet has still been poor overall
I raced Friday. Ran 26:38 on a hilly course. Not super hilly, but not flat. I am hoping to go under 26 again, and PR in my upcoming races this month. My diet has still been poor overall
my next race is my goal race, oct 18th
goals: 25:40ish flat 8k on oct 18
my week:
M 9 easy
T 11 easy
W 9 easy
Th 6 recovery, then 3.5 at night
F 13 w/ 14x300m hill repeats, too easy of a workout
Sa 3.5 cut short, then 9 later
Su 15 hot day, wanted 17
total 79 @7:06/mi avg
saturday morning i tripped over railroad tracks and scraped myself up. so now my hand hurts and i have a bruised toe but its fine. sunday morning was just plain hot. dehydrated, and getting a slurpee at 7-11 sounded way better than an extra 2 miles
reed,if you don't mind me asking, what meet are you running on the 18th?
i just ran 26:07 this weekend on a flat and fast course. can i get in on this? i don't mean to steal your thunder.
i'd like to break 26 at our conference meet in november. we can do this!
Solo,
How do u run fast times and train by yourself? I've been mostly doing this.
Im 100%. Just completed 65 mpw. I did a 13 mile run in 6:58 pace. I did 5 mile repeats on the track with 3 min rest (I was gonna do tempo run at a park but it was closed down due to construction.) Times were 5:34, 5:20, 5:10, 5:12, 5:13. I also did 800s yesterday at a dirt loop with 2 min rest. Got 2:49(wtf), 2:41, 2:36, 2:34, 2:37. Then took a extra 2 min and ran 2:39, then ran 2:38 and 2:41. Was gonna do 10 but wasn't feeling we'll probably because of dehydration. It was okay.
The week before which was my second week back I ran 53-56 miles. It was a rough week of quality training till the end where I did 6 800 repeats in 2:40, 2:38, 2:36, 2:34, 2:32, 2:33.
What shape I'm in? Im racing this Friday which i plan to train through( running 70+)
What does your rest look like between mile repeats and 800s?
Dude I mentioned that in my post....
3 min for mile repeats
2 min for 800 repeats.
letsdoit, i run with a team.
i did put in a good summer id say. ive consistently tried to keep my mileage at 75-80 (with about 10-12 miles of that being easy, short double runs. so 64-68 in singles).
right now im just doing team workouts and recovery runs since we're in season. nothing special and i dont think im a particularly talented runner. honestly i want to and think i can max out at ~25:20 this year which is great but i would love to be a 24:30 guy lol. that will have to wait until next year and i plan to go balls to the wall for winter and try to run 90 miles a week and get strong. dont wanna get too ahead of myself though, still hoping to lower my PR this xc season
Sorry, what I meant is do you jog or stop for the resting portion.
I usually stop. What difference does it make when i jog or stop during my break?
Letsdoit!! wrote:
I usually stop. What difference does it make when i jog or stop during my break?
Well if you mean "does it make a difference" then for 8 k distance I say maybe it does. I think you can run your avg. of 2:4? 800 most anytime of the year. You are training a specific system with the way you run 800 workout. My question is, is this best training or workout for 8 k distance? I'm assuming you are self training or? I'm not being critical of this particular workout, just maybe rethinking it.
santa clara bronc invite in bayland park
hoping to be a part of the main lead pack, usually 25:40s gets top ten in the open race.
Well usually when i do workouts I always stop during my rest unless the coach tells me to jog a certain distance (when I was on the team). To me, I dont think it makes a difference, but its better to stay loose while resting.
I self train well because no one can help me except one person, but that person has conflicts and he and I are pursuing the same goal, which is to get our spots back.
Right now I'm training towards to getting a good time at the bronco invite since its a fast and flat course.
The workout I did on saturday tbh wasn't great. Sorta regret stopping at 8.
heres my training this week maybe you can help out:
Monday: 15 miles (long run)
Tuesday: 70 min am, 30 min pm or maybe the other way around base on how im feeling.
Wednesday: 6 mile tempo if i can find a buddy or pacer. If not then 10 1ks 2 min rest and 30 min run pm
Thursday: 1 hr run
Friday: Race
Saturday: 70 min run
Sunday: day off
oh idk if you read my previous post, i got injured (pulled calf) and had to miss 2 weeks.
Im hoping my fitness is where I was when I ran 25:05 for 4.5 miles at the end of august.
The mileage I've been doing is quite surprising especially when I came back from injury.
1st week back: 39
2nd week back: 53-56 (forgot to bring watch one day)
3rd week back: 64.96
Did some pool work and gym work. Didnt do them this week due to school conflicts.
You might consider running 400,800,1000,1200 paces in the context of an overall pace of a little slower than LT pace, so if say your in 5:00 mi. 8 k shape,= 5:20 +or- tempo effort, 5:40/5:45 LT, so 6:00/6:10 pace for active recovery pace. Here is a workout we did this week, 2 mi. w/up 12x 400 @ :74, 400 @ 1:44 continuous. 6mi.@ 5:56 overall. 2mi.cool/dwn
letsdoit, looks like i'm racing you next weekend at bronco.
here's what ive done in the last 5 days:
M 10 easy
T 11 w/ hard workout
W 9 easy
Th 10 easy
F 9 w/ 20min fartlek (5:40/mi avg)
tuesday was 2mi hardish tempo (10:30) (on the road), 4min jog, then 8x400m on grass in 77-78. easy but grass surface is worth a few seconds probably. then 4min jogging, then 1 mile on half dirt/pavement in 4:49. it was pretty hard but my legs held me back more than my breathing did.
did that same workout 9/16 in 11:20, 76s, then 5:03
this week will end up around 70-73 miles. the last several weeks were at 80, so this is just a bit easier, skipping all my doubles basically. in the 5 days prior to Bronco, i will run about 40 miles probably with an easy workout tuesday
Yes I will be.
Surprisingly, yesterday I ran 27:12. Big pr!! 3 mile split was 16:17 and 4 mile split was around 22:00.
Anything can happen at bronco but right now im not thinking about it. Only thinking about the present and the next day.
My training plan this week:
Monday 14.7-14.8 mile long run
Tuesday 4 mile shakeout in morning, 7 mile run in the pm
Wednesday 8 x 1000 with 2 min standing rest. 3:27, 3:19, 3:18, 3:12, 3:13, 3:11, 3:16, 3:15
Thursday 1 hr run but at a slow pace.
Friday race
Today 4 mile jog in morning and then 70 min run pm.
Sunday: day off
Mileage will be at 70. The coming week it will be at 60.
Solid workout, you might consider running the 2 min. standing rest portion at your recovery day pace, 7:00/7:30.
I know you ran intervals the standard way, but you could just as easily say the interval portion (rest) is run at recovery pace. My logic for doing this is to teach body to handle (manage) the stress that this type of workout produces. What is the purpose of this specific workout?
ok maybe the upcoming workout I should. Trying to figure out what to do the coming wednesday. All i know is i should for sure do a speed workout especially when bronco invite is the big day.
Honestly, my plan was to do a tempo but i can't do that by myself and I'm also now the only one pursuing the spot. I just felt like doing 1000m repeats because the few days before I did 800s. TBH i feel like i did 1000m repeats to get some speed and some endurance.
I guess because of that workout, maybe yesterday's result was coming.
We did 5 x 1000 this week too, but no race. We ran them like this: 5 x 1000 @ 3:04 + 600 @ 2:50 continuous. We are running on 10/18,first and maybe only race this season. Not trying to nit pick, but repeats and intervals are two different workouts, you ran 1000 m intervals. Our interval was 2:50 yours was 2:00. Watch Diego Estrada run 1000m interval workout w/3:00 rest on Flotrack
We will run 25 x 200 s on tues., sound like fun?