Is sub 17 possible this season?

Training Advice/Discussion 5k/10k

3 years ago 10/24/2020 9:48pm EDT

So I'm a sophomore finishing his 3rd XC season. Did a lot of running over the summer and lowered my PR from mid 19s to 17:30. Since my Pr about a month ago I've been hovering around low 17:40s at the rest of the meets. Hoping to go sub 17 this season and just wanted to wonder if it was possible. Ran a workout of 6x800 like a week or two ago at an average of 2:35, with two thirty rest. Currently in taper session and doing the tapered race in like a week. With all that taken into account, will sub 17 be possible for me are should it be a next season goal?

Thanks

3 years ago 10/24/2020 10:47pm EDT

re: Vexation

Vexation wrote:
So I'm a sophomore finishing his 3rd XC season. Did a lot of running over the summer and lowered my PR from mid 19s to 17:30. Since my Pr about a month ago I've been hovering around low 17:40s at the rest of the meets. Hoping to go sub 17 this season and just wanted to wonder if it was possible. Ran a workout of 6x800 like a week or two ago at an average of 2:35, with two thirty rest. Currently in taper session and doing the tapered race in like a week. With all that taken into account, will sub 17 be possible for me are should it be a next season goal?
Thanks

To be honest, I think it is possible, but it will take a large mental push and a willingness to hurt. If you can do both of these things, I think you're close enough that it is possible.

3 years ago 10/25/2020 7:48am EDT

re: Vexation

I know time goals are nice benchmarks, But cross country is about racing well on the given course. Times can swing by a full minute from a challenging course in warm, wet or windy conditions to a firm “grass track” in cool conditions. I just watched dozens of runners improve their “pr’s” by an average of one minute because of course/weather.

So if you are a mid 17 runner, sure breaking 17 flat is a nice time goal, but recognize that your best race might be 17:48 in tough conditions and your worst race might be 16:58 on one of those courses that “run fast”.

3 years ago 10/25/2020 7:13pm EDT

re: Vexation

3 years ago 10/25/2020 7:42pm EDT

re: Vexation

A week and a half ago, I completed 6x800 @ 2:43, 2:37, 2:38, 2:40, 2:37, 2:36 with 400j (~2:15). Yesterday I solo time trialed a fast XC course in 17:07 (5:23, 5:30, 5:36). Fast effort but definitely not a maxed race effort in the last mile. Anyway, I was amused watching the HS race that followed as the lead boys came through in 5:00-5:42 for a 10:42 split. In a race setting, I would have been champing at the bit to run those guys down, knowing they had that 5:00 in their legs that I didn't have.

My point is, if you're already in taper, you can't really change anything in your training this season to improve, but I wouldn't be surprised if there is plenty of improvement available through pacing adjustments. Do you know what your split progressions have been like in your previous races?

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