sub 26 XC 8k

reed wrote:

hey, would you be interested in some type of training schedule sharing on a google doc or something? i hate having to find this thread all the time.

we could update it weekly or whatever, and other people interested in sub 16/sub 26/sub 33 could join in.

for example, you have a google doc that only we have access to. you have a column for each runner, where you type in your daily runs, and add comments with "sticky notes"

just a thought

i've been following this thread, and i think this is a great idea.

Like I said before I am good with that idea and if someone sets up a google doc, then I will gladly post my training on it as well, but I am going to keep posting workouts on here too.

And if you are following this thread, Ramanujan, then feel free to post your thoughts more often! Feedback and thoughts are welcomed!

Gladly, i just started following it a couple days ago! I have my own thread too, it's the sub 16 training thread. Also, you should come to the Road Racing and Training threads that Stone Cutter makes. They are great for weekly feedback!

i made up a google doc but it's pretty shit

go ahead and shoot me an email if you're interested in the google doc. maybe somebody can edit it to be better.

mine is just simple, to avoid clutter with multiple users, but i suppose you could have a "tab" for each person, i hadn't thought of that.

4x6minute with a 2 minute jog in between. These were between 5:25-5:35 pace with a 110m net elevation gain on the streets/sidewalks. It was quite a crazy workout since I live pretty deep in the city and there is a lot of traffic haha. The jog was pretty quick, I would say 7:00-7:15pace for the jogging recovery. Overall, not a great workout in my opinion, but I overdid on the long run this week and felt the effects a little bit on the last 2 reps. It's hard to judge this workout though. Put in a good amount of effort into it.

9 miles in 64:03. Legs are/have been tired for a few days from overdoing the long run and then from the hard workout yesterday.

you should just slow down those easy runs for a couple weeks and see how it feels

i was kind of stupid today

ran 10 this morning, then another 6.5 at 6:50 pace in the afternoon. workout tomorrow is hill repeats, lots of volume but low intensity.

I'm just going to slow them down to whatever is comfortable for me. Meaning that I'm going to put in the same effort as I was before (roughly) and the easy paces will fluctuate to reflect how I'm feeling.

I've enjoyed skimming this thread. Sounds like you're in great shape Try Hard Go Far. I didn't read every page, so reed, are you also training solo and trying to get on your college team?

Personally, I am on my own this Fall. Only thing is I'm not trying to run for my current school and don't really know what I'm doing haha. I don't have any set in stone goals but I'd like to run a nice 5k and 8k this Fall so I'm just gearing up for some road races. I ran a couple college invites unattached this past month. Went 26:27 which is a little slower than I hoped for, but I am somewhat coming back from injury. I went 26:25 last year with very bad training, and since I haven't been consistent over this past year and didn't run track this past Spring, I'm happy to be back in good shape on my own. Ideally I'd like to run 25:4x in November and really just build on this fitness through the winter and kill it on the track next Spring.

I've been pretty lazy on the little things, need more sleep and really have been eating a lot of junky food. I am trying to get focused more on that end so I can benefit from my training more. You guys are doing workouts I couldn't quite do, but I am still hoping to get stronger over the next month and a half. I did a 6 mile tempo at 5:50 pace and a short speed workout today. I'm running a very hilly invite this weekend with no specific goal, just to compete.

Sorry for the long post, felt like contributing ha..

well solo it's good to see some new blood

i'm not attempting to make my college team. i'd probably need to run under 25:30 or so to get any interest, or sub 15 on the track. but i'm a 3rd year so my chances are slim anyway, and my team is too competitive to want me. i'm on our school's club team. we're pretty deep this year with 26 minute guys (we hope). as for my goals, i'd like to be in the top 3 on my club team, or just break 26.

if you're doing 6 mile tempos at 5:50 pace and ran 26:30ish, that bodes well for me, as my tempo pace is about 5:35 right now. according to mcmillan, that's too slow. but oh well, it's better than i was doing during track when i ran my 5000m PR

It's great to have someone else posting, so welcome Solo! I have also not been doing some of the little things (sleep schedule, and a little too much junk food, and not lifting/core). I will start doing core/weight in the next few weeks as I have 2 1/2 months to get into shape muscularly in that sense and that's if I start in November. My sleep schedule hasn't been too bad except I usually will have 3 nights a week with less than 8hrs of sleep (with the other 4 usually being as much as possible). This Saturday I am going to do a mile repeats workout, but I haven't decided the exact specifics of it, my developmental coach said to do a 4x5:30 with a 2 minute recovery jog at just under 5k pace. So I will pick a variation of that and do it on the track and set the workout up so I can run somewhere between 5:00-5:15 pace for an average of the 4x1600. I think 4x1600 with a 1 minute jog in 5:10avg would be doable on the track, so I may try that.

Good luck reed. You're workouts are much stronger than mine, so I don't think you'll have a problem breaking 26 later this Fall.

I am loosely following the Daniel's book, and I attempted mile repeats about 2 weeks ago on the track. Goal was 5:12-5:15 for the most part, with 3-4min rest. I didn't do that great, went 5:20 for the first 4 and finished the last one in 5:15. Probably could've killed myself to get a few seconds here and there but I have a hard time really pushing myself in that faster longer stuff on my own. It was much better in high school.

I have no problem doing tempos on my own, or 200s or 400s, it's just those longer repeats that need to be fast. So I'm not too bummed that I am not hitting workout times because I figure the fact I am on my own makes it mentally harder, and perhaps a tad bit physically tougher as well.

I think I still want to run collegiately so I don't know what I'm exactly aiming for long term. It would be nice to find a suitable team but I'm not sure where I would want to go, and if I would want to transfer mainly for running. At times I enjoy training solo, it's easier to fit in a run on my own time with what works with my schedule. But I've also been feelin kinda weird planning my day around going to the local track by myself. Oh well, I get satisfaction from training though.

I definitely think you can do that 4xmile in 5:10, although 1min rest sounds a little tough. But I can tell you're in good shape.

I'm racing tomorrow but my time will be slow. In two weeks I'm going to run a 5k on the roads which I can hopefully put down a pretty nice time.

Good Luck Tomorrow! Don't sell yourself short!

Today I ran for 50:37. So hopefully around 7 miles or so.

try hard go far, i agree that 60s rec for 4x5:10 will be tough. i'd say to just do a slow jog for 200m, then give yourself a few seconds on the line before you go. so more like 70-75 seconds. and i'd recommend 5:12 as a goal, or just 78 sec/lap. on the 4th one you can blaze it to get your average down a bit.

solo, what are your PRs? and i agree that those long repeats are the toughest. i am lucky that i'm training with a team, and only a few runs per week are solo

i havent done mile repeats this year yet, but i did 5x2000m on the roads in 5:23/mi, with 2min rec. i'd say it was worth 5:15 or 5:10ish on the track

if i were to go do 5x1600 right now with 3min rec, i'd aim for 5:08ish, or 5:12ish with 2min rec.

PRs are from over a year ago. 4:26 and 9:27 for the 16/32 respectively, those are from May 2012. 15:44 5k from October 2011. I don't have the strength to match those shorter distances right now, but I am feeling a 5k PR in two weeks on the roads. Might have to solo it though if the field isn't great so we'll see.

Ran 27:10 today which is what I expected. Tough course so wasn't putting much stock into the race. Competed as well as I could over lots of inclines. Going to regroup for 5k in two weeks, then look for a longer distance to do in November

4x1600 with 60s jog in 5:20 average. Didn't feel great today, but when you behave somewhat like a regular college student on Friday night, you pay for it in your workout Saturday afternoon. My calves were dead today and I was did the repeats solo. My arms were actually dead too haha. All in all I think 5:10s with 60s jogging recovery is doable for me right now, but on a more well rested day with a training partner.

27:10 is good for a tough course

last year i opened in 27:46 on a flat course, super fast course in fact. next results were 22:05 for 4 miles, then 29:20 for 8k at woodward park in clovis (tempo effort) then 28:57 at nirca nationals in hershey, PA. really tough course, probably indicated fitness of 27:30s

THGF you could really use some training partners, helps even more on bad days

i ran 10 today, 6:50 pace. found a flat, straight route. nice to run fast and easy for once. this route had only 200ft elev. gain, which is basically nothing for this area.

long run tomorrow

first sub 26 attempt is saturday, same course as my PR

THGF nice workout, that's very solid with short rest. Do you have an immediate goal right now, or you're still just training to try and walk on for track?

Good luck with the attempt next week reed. I'll post any workouts I do next week. No racing for me so will try to do a "time trial" or hard tempo effort next weekend if my schedule permits.

I usually do have training partners as I am training with reasonably elite post collegiate runners who have really good endurance. Today there was a club meet for those runners, so I had to do the workout by myself.

Solo: I am actually racing a road 5k this coming Sunday on campus. It's a hilly course but I'm looking for a sub 15:50 clocking. For the next 4-5 weeks I am going to continue to build endurance. Then I am going to start doing specific training for the 800 and 1500/Mile to walk-on in January.