2 mile jog. 9 mile progression. Splits: 5:45, 5:41, 5:30, 5:34, 5:21, 5:12, 5:21, 5:15, 5:06. 2 mile jog. effort was moderately hard.
current 80 miles per week. Also did a 4 mile tempo around the track 5:10, 4:56, 5:01, 4:48 and have done 8x1k averaging around 2:55's.
Tell me what you think I can run for 8k.
my other PR's are:
800m: 1:52
mile: 4:05
5k (unofficial time trial): 14:38
Probably under 24 minutes, maybe 23 mid.
24:30 +/- 0:20
I believe im in good shape. I've never run cross country though only track so im curious to see... guess im waiting until next year.
runner1234590 wrote:
I believe im in good shape. I've never run cross country though only track so im curious to see... guess im waiting until next year.
A big obstacle for most mid-distance guys when running XC is grass. Without the energy return you get from a track, many that rely more on speed/rhythm/cadence struggle compared to aerobic strength type runners. I assume your workout was on roads, not grass, which is closer to a track in terms of energy return than grass. You are in good shape but should assess your initial races on effort rather than specific times, or you might be very disappointed.
just the facts wrote:
runner1234590 wrote:
I believe im in good shape. I've never run cross country though only track so im curious to see... guess im waiting until next year.
A big obstacle for most mid-distance guys when running XC is grass. Without the energy return you get from a track, many that rely more on speed/rhythm/cadence struggle compared to aerobic strength type runners. I assume your workout was on roads, not grass, which is closer to a track in terms of energy return than grass. You are in good shape but should assess your initial races on effort rather than specific times, or you might be very disappointed.
You may be right here. This workout was on a dirt road which is a little closer to grass because it is lose ground. I also have been doing my track workouts on the dirt track near my house. I'm hoping the grass won't slow me down too much. It doesn't matter too much right any anyways however as I will have almost a full year to get ready for next year's XC.
runner1234590 wrote:
I also have been doing my track workouts on the dirt track near my house.
That's a good compromise. I advocate mixing it up, some on grass to address your weaknesses and some on a track to maintain and build your strengths. In my opinion, the dirt road/track is a good in-between to default to.
just the facts wrote:
runner1234590 wrote:
I believe im in good shape. I've never run cross country though only track so im curious to see... guess im waiting until next year.
A big obstacle for most mid-distance guys when running XC is grass. Without the energy return you get from a track, many that rely more on speed/rhythm/cadence struggle compared to aerobic strength type runners. I assume your workout was on roads, not grass, which is closer to a track in terms of energy return than grass. You are in good shape but should assess your initial races on effort rather than specific times, or you might be very disappointed.
+1
I had mid distance teammates who would run great 5 mile 25 min tempos on the road yet would run 26 minutes in most xc races.
In high school (when I used to run cross country) I used to always perform better on the track then on the course. I ran 9:10 for the 3200 and 4:10 for the 1600. I once did a time trial on the track for the 5000 and ran like 15:10. Yet on a flat cross country course, I ran 15:35 or something.
Regardless, anything around or under 24:30 would help my college xc team so if I am fit enough to do that I'm happy.
Hoping to use it as a springboard to track season I have always wanted to break 3:45 in the 1500.
The short answer is you’re in good shape.
Low 24’s is my guess. Do you have an 8K CC time from before?
I do not have a time from before. I was hurt my freshmen year and then I was out of shape the next season (fresh of injury and just getting back into shape). I was ready to roll this year, but then COVID. So I guess I'm waiting until next year...
runner1234590 wrote:
2 mile jog. 9 mile progression. Splits: 5:45, 5:41, 5:30, 5:34, 5:21, 5:12, 5:21, 5:15, 5:06. 2 mile jog. effort was moderately hard.
current 80 miles per week. Also did a 4 mile tempo around the track 5:10, 4:56, 5:01, 4:48 and have done 8x1k averaging around 2:55's.
Tell me what you think I can run for 8k.
Depends on the 8K course. Fast course I'd say 24flat plus/minus 15 secs.
I was in similar shape and ran 30:xx for 10k in XC.
TLWut wrote:
I was in similar shape and ran 30:xx for 10k in XC.
what did you run for 8k that year?
runner1234590 wrote:
I do not have a time from before. I was hurt my freshmen year and then I was out of shape the next season (fresh of injury and just getting back into shape). I was ready to roll this year, but then COVID. So I guess I'm waiting until next year...
Looks like it, but you’re in great shape. Hold a little in reserve and keep doing what you’re doing.