sub 26 XC 8k

9.5 miles in 65 minutes, great running weather

IncomingFreshman wrote:

I was wondering if sub 26 8k would be a reasonable goal for me this year. I'm an incoming freshman to a d2 school. I have been running 70 miles a week all between 6:45-7:10 mostly sub 7 pace. My log runs have been 15+ miles and are expected to get longer. My coach does not allow me to do any speed work besides strides twice a week. PRs 1600:4:34 3200:9:41 5K(xc):15:47 and I ran a 5k yesterday: 16:26(rolling hills, high grass and lose rocks). Is it possible for me to go sub 26?

I wrote on here a while back and I thought I should update how I have ran so far. I ran 26:04 for 5 miles which translates to 25:54 for 8k I believe. Running sub 26 on 70 miles a week is possible as that is what I did this summer. Does anyone have any idea what a reasonable goal for me is

Not sure but, great job! It appears you have really solid endurance. I can easily run under 4:34 and under 9:41 but I have never ran 15:47 in a 5k. So it isn't that surprising that you ran right around 26. You've had a good season so far but I wouldn't really say it has been shocking or anything like that. Anyways keep up the good work! I would try and run sub 25:30 but it depends on the course.

Winning races.

roughly 7ish miles in 50 minutes. Easy day today before my workout tomorrow. Finally, got a new gps watch so I will now be able to see my exact paces/times

6 mile tempo: 34:40

first 5 in 5:49, last mile in 5:35. Was slowed down by needing to use the restroom during the last 3 miles. Could have put the last mile down in 5:25 otherwise without straining too much. It is 55 degrees here with strong, steady rain and winds of about 15mph

Are you running Track for the College? I would think they'd want you running with them if so.

No but I am trying to walk on to the track team

nice work fellow mediocre college runners

i did just 80 this week after 90 and 87.5 the last 2 weeks. school started and i've been working so it's cut out my free time where i would be doubling.

from now on i will just run every morning if possible. i've been doubling 3x per week but i need more than that to hit mid 80s easily.

i've really been doing a lot of hills. did some hill repeats friday with most of our team. i'm not one of the top guys for 300m hills apparently, but i was the 2nd fastest guy in the tempo on tuesday. i guess you can fake it for 60 second repeats but not for a tempo run.

this coming tuesday will be 4-5x2k on a half paved/half dirt loop. i will shoot for 6:30ish or 5:20ish pace. depends how much recovery we get.

13.15 miles in 6:37 average. I know this is fast for a long run, but I wasn't pushing it so I just kept running along at that pace. Was cool, 55 degrees and rain that came and left from time to time

you're lucky to have such nice weather. it's been about 80 here and all of our runs are too hilly to average under 7. 7:30s is a good day for a long run, because most climb ~1000 ft

9 miles in 60:00 (6:40avg) 60 degrees but fairly windy. Felt okay. Going to slow it down a bit on tomorrows 7miler.

you need to be comfortable tempoing at 5:20 pace. I mean a tempo at that pace should in no way feel like you're pushing to your limits, if you can break 26.

Try Hard, what school are you trying to walk on at?

mteverest wrote:

Try Hard, what school are you trying to walk on at?

And has the coach given you any indication that he'll accept you as a walk on for track after shutting you out for XC?

If so, are there times you need to hit for that?

When does that season start?

Virginia Runner wrote:

you need to be comfortable tempoing at 5:20 pace. I mean a tempo at that pace should in no way feel like you're pushing to your limits, if you can break 26.

that's insane. unless you're talking about a 15 minute tempo run. 5:20 in a workout will probably feel harder than 5:14 in a race.

anyway, i did another workout today so i;ll post it.

5x2k on a half dirt/half road loop. 6:43.5 avg or 5:22/mi

splits: 6:55, 6:48, 6:40, 6:36, 6:36. 2 minute jogging recoveries

this felt very good and i easily could have run 1-2 more or done them faster. i'd say that in perfect conditions on a track, i'd have done these around 6:36 avg or 5:16/mi, just about 8k pace.

i definitely could run an 8k right now at the pace of those last 2, which was about 5:18/mi = 26:20

Nice workout Reed!

today I did 7ish miles recovery. I didn't wear my gps but ran for 50:30 today in some nice 60 degree weather. It was a little breezy though.

I'm trying to walk on at Washington. And I wasn't really shut out of XC, there's an 8k I could have raced on the 19th of October in Seattle but time wise it's not realistic for me to be able to run 25:30 for 8k this year. And on the 20th of October I am running the Dawg Dash 5k which other runners on the team are apparently running.

As for track I was told 4:15 or 1:54, but honestly I think that if I run 4:20 or 1:56 early in the year that I'll have a spot on the team. The first meet is January 18th.

I'm trying to walk on at Washington. And I wasn't really shut out of XC, there's an 8k I could have raced on the 19th of October in Seattle but time wise it's not realistic for me to be able to run 25:30 for 8k this year. And on the 20th of October I am running the Dawg Dash 5k which other runners on the team are apparently running.

As for track I was told 4:15 or 1:54, but honestly I think that if I run 4:20 or 1:56 early in the year that I'll have a spot on the team. The first meet is January 18th.