2014 sub 26 8k

Update for me: conference was alright, nothing great. Scored for us and ran decently well considering the course conditions, 26 high. Made me more hungry for next year though, definitely want to be in the mix more.

One more race for me next week, going to be aggressive and do everything I can to PR. I rather take a risk and die early in this one, then run another 26 high race.

Been feeling a bit worn out and never got my diet good for the season to be honest. Not sure if I've tapered correctly, mileage just kind of dropped but I've still been competing consistently fine for the season so not too worried.

Looking forward to building a base for winter and my ultimate goal is sub 14:55 for 5k in the Spring. I'm hoping we can get a thread going for 5k/10k goals in track :) or maybe we can just continue this one. I'll definitely want to hear any input from what you guys think ideal sub 15 5k training should be. I want to put in a monster winter which will be challenging, but I also know sub 15 is a big jump up in performance level from where I have ever been. I think 26 flat to sub 15 in a season may be possible though if I can really fine tune my training.

solo, remind me of your track history/credentials?

i'm not shooting for sub 15, more like 15:10-15:20

honestly, i'd be happy if i could just get back into the shape i'm in right now.

but i'll be running the 3k ST a bit next spring.

track goals:

15:19 5000m

9:59 3k steeple

4:09 1500m

run an 800 time trial in a workout

my PRs are from a couple years ago now, so personally i dont feel they're relevant to training. I have definitely lost overall speed and need to work on rebuilding that. 4:28 1600m, 9:26 3200m and 15:50ish in the 5k. I'm probably in the best 5k/8k shape ever for me personally right now. I think I could go 15:40 and I hope to go 25:4X next week.

goodluck with your 3200 trial/race. from the training you've been posting I think 9:30 is definitely doable if you have a good set up for the race

Track goals:

sub 4 1500m

sub 2 800m

52-53 400m

Current Prs:

4:11 1500

2:04 800 (from high school, but i think i figured out why I'm not pring in 800 and I think its because of 400m speed. I think I can run a 2:02-2:03 800)

55.99 400

11/03-11/09

M 5Xmile (5:17, 5:12, 5:13, 5:15, 5:09) with 4 minutes jogging rest; great workout, I was relaxed and in control for all of them, felt like a little less rest may have been better

T 8.15 AM, 3.4 PM

W 15.63 Long, felt awesome

R 7.5 with running club, great run

F 10 mile tempo, 5:40 pace, felt amazingly relaxed, controlled and smooth. 13.4 total

S 10

S rest

total 68, another solid week of training

I will finally race again next weekend, excited to see what sort of fitness gains I have made.

impressive 10mi tempo cubism

mile repeats could definitely use less rest or faster pace

time trial was pretty much a failure.

the guy who was supposed to pace me for 4:48-4:50 decided against running at all, so another guy stepped up who shouldnt have.

felt good warming up. setup a cone 18m ahead of the line so we would get 400m splits then 418m final lap.

i took the lead from the start. my rabbit didnt go in front of me, he just stayed off to the side. not very helpful.

73 first lap 100% leading. i told the rabbit to get in front of me and speed up but he stayed off to the side and didnt speed up. 2:26 at 800m, now with like ten guys sitting behind me in a pack. rabbit dropped at 1k after pulling too far ahead to block any wind at all. hit 1200 in 3:40 (74) and 1600 in 4:55(75). feeling very easy, but at this point i've given up on running really fast. got a 2nd rabbit at 1600m-3000m.

to be honest, from 1200m to 2k i was jsut waiting for somebody else to take the lead, but nobody did. the 2nd rabbit didnt speed up as planned (he probably thought we were struggling, though we were really just running too easy). peopel finally passed me around 800 to go and i got me break from leading. unfortunately, this is where i lost focus and lost track of laps. we hit 6 laps at 7:25 i recall hearing, meaning we ran 74.x the last couple laps.

the 6th and 7th laps i don't recall much other than getting boxed in and not moving up when i should have. it didnt really hit me that i had just 2 laps to go. all of the sudden (btw, still breathing easy at this point, feels like 5k pace) i realize theres just 200 to go. i start hauling a55 but a couple of my teammates were out of reach. i heard 9:49 as i crossed 3218m, and my watch has 9:48mid, so i'll say 9:49 official. thats a full 2mi.

not happy with the time, and very disappointed with my racing.

my 2 friends ran 9:44ish and 9:46ish and had i kicked with 400 to go i certainly wouldve been either right with the leader or right behind him.

splits: 73low-72high-74-75-75-74mid-74mid-69mid (418m)

not sure if last split is correct, but time is 9:49 or ~9:46 for 3200m

4:55-4:51 for 1600s.

did a 6mi run after to let out some steam, did the last 2mi at sub-6 pace.

thoughts: well, i beat my 3200 PR of 10:09 by 20+ seconds, but i'm not happy. i know i can run 9:40 but this wasnt the right setting. maybe i'll run a 2mi next year. anyway, i'm now more motivated to crush this 10k i have on sunday. no time goals, it'll probably be 34min because this course isnt easy.

I'm sure the pacer had good intentions.

Im sorry i let you down :(

GrahamCracker wrote:

Im sorry i let you down :(

DAMMIT GRAHAM

sorry dudes just angry at myself right now

not anybody's fault but my own

Reed, next time when you are chasing a time you just should go the the front and push the pace if the rabbits are not at the right pace. Show some guts.

You underestimate your potential.

Good luck with your next races!

Well I went 25:53 through 8k today enroute to a 32:20 10k. Pretty happy with that, can't ask for much more considering I'm not used to 10k and it was a very crowded race.

Trying to figure out what I need to do starting now that will allow me to run 14:45-15:00 in the Spring. Not sure how long of a break I'm going to take.

damn dude nice, what race was that? you must be D1

Yup was my regional meet to finish out the season

Great job on the race Solo!

11/10-11/16

M 10X800(2:27 average) w/ 2:15 rest decent workout, very relaxed, nothing too crazy

T 8 AM,4 PM

W 14.6

R 7.5 with running club

F 6.4 + strides, pre-race day

S 8k race @ pier park (27:54); very tough course (pier park), placed ahead of some people who have been ahead of me but would like to have ran faster - 10 total

S rest or some easy mileage

The race was a bit disappointing, as I was hoping to at least put up a halfway-decent time. My workouts and easy runs have felt great so I was expecting something big. Hopefully I can find a fast 8k soon.

my week:

M 6.5 pre-race

T 3200m time trial, 9:46. 7/10, poor tactics

W 9 easy, sore

Th 8 easy, sore still

F 6.5, still sore wtf

Sa 4.5 WHY SO SORE

Su 10k XC race.

total 58.1, 7:08/mi avg

tuesday time trial: goal was to break 9:40, but the rabbits didnt work out perfectly so i basically lead our club through the first 2k. split 4:55 at 1600, then kinda spaced out (who knew 2 miles would feel so short?). a couple guys went around me and i wasnt really in race-mode so i sat a little too far behind them, then all of the sudden there were 150m to go and i realized it was too late. kicked it in for 9:46, 9:49(ht) for 2 full miles. splits: 4:55-4:51

sunday race: PAUSATF XC Champs 10k in golden gate park (SF). not perfect but 8/10 performance. i got 58th in 34:03. course was changed so its now flatter with some rough grass and some windy singletrack. cool course. last year i ran 34:24 for the 6.1ish mile course, ran 21 seconds faster this year for a full 10k. winners ran ~30:30, my buddy ran 30:39 who could probably run 29:50ish for a 10,000m. so its roughly 45 seconds slower than a perfect course, which for xc is still pretty fast. i'd say that my 34:03 felt more like 33:10 which lines up pretty well.

only got 3rd on my team but the 2 guys that beat me ran incredible races, so kudos. i had to out-lean another teammate for that coveted 58th spot. hardest kick i've had in months for sure. 3 of us were together with 150m to go, which is rare in a 10k

next race: 5k on thanksgiving. goal: 15:30ish

are you doing the pausatf turkey trot? I'm doing it.

Thanks cubism. What's your situation again? Are you trying to join a college team, I can't remember sorry.

Honestly I think you're ready for a fast race. Hope you can find a good 8k because your workouts are on par if not better/faster than mine were this season