Why can’t I do cruise intervals at all

Because you ran them way too hard. You were not capable of running them at 6:00 pace. And no, it doesn't matter if some formula told you to run them at 6:00 pace. If you could have, you would have, rather easily, without intense "focus."

But here’s the thing, it’s not that I’m running them too hard, I finish and I’m barley tired or breathing at all and that’s why I’m frustrated

I just can’t keep focused on these intervals long enough to hit a good time and I’m curious as to how I can fix that

Are you a 16 minute 5k runner. Sounds more like you are a 17:15 guy who is trying to run your workouts too fast.

Basically I need advice on how to not be a b*tch in long intervals

Closer to 17 than 16, and I’m beginning to wonder if I’m just tired right now as I did a hilly long run and some Steady running in the 2 days leading up to this

Do you have access to a good treadmill you can do one at? Just set your paces and don’t fall off. See if that can calibrate your focus for you. You may want to use whatever you ever ever your treadmill conversion is, incline or slightly faster.

I do have a treadmill I have access to sometimes, I could try that.

Or I could do slightly shorter reps (1ks) and maybe that'd help more

cramister wrote:

But here’s the thing, it’s not that I’m running them too hard, I finish and I’m barley tired or breathing at all and that’s why I’m frustrated

I just can’t keep focused on these intervals long enough to hit a good time and I’m curious as to how I can fix that

Yes you are. This is not debatable. The fact that you "finish and are barely tired" is demonstrably untrue. It is not a matter of "keeping focused" - in fact you sound MORE focused on 200m splits than most people are when running cruise intervals.

With all due respect, I know how my body felt and works, and I wasn't over extending.

16:45 xc? Probably a short course.

cramister wrote:

With all due respect, I know how my body felt and works, and I wasn't over extending.

Kid, if that were true you wouldn't have started this thread. Next time go out at 6:30 pace (1:37.5) and slowly pick it up. You will feel the difference.

cramister wrote:

But here’s the thing, it’s not that I’m running them too hard, I finish and I’m barley tired or breathing at all and that’s why I’m frustrated

I just can’t keep focused on these intervals long enough to hit a good time and I’m curious as to how I can fix that

You weren't able to run the first 400m of the 2nd and 3rd rep on pace. I sort of doubt that is concentration issue. That screams running too hard and not being able to hold the pace.

I would second the recommendation of trying this workout at 6:30 pace. If it goes well, drop down to 6:20, and so on. Alternatively if you can only focus for 90s, do 400ms with short rest. Do like 20x400 with 45s rest. It will work out about the same.

Why would I lie, I'm on an anonymous message board so It's not like I'm trying to protect my pride by saying it wasn't bad.

I recognize I have a hard time doing longer stuff because I get distracted easily but if you really think this advice will help then sure, I'll start off going 1:37 pace, no harm in trying, maybe I'll be able to squeeze the pace down over the laps and surprise myself.

I know you probably think I'm being defensive and while I believe my own problem is in not pushing hard enough when I have no one around, I think it'd be disrespectful not to test your theories out.

I gotta thank you anyhow for taking time out of your day and trying to help, so thanks.

Shoot for 3 x 1 mile @ 6:30 pace. Figure out comfortably hard. Once you know how to deal with it mentally, you can consider picking up the pace.

You just said that it was your first workout back. Dude... The first workout back IS ALWAYS HARD! After about 3 hard workouts you will get back to feeling like your normal self again, trust me.

cramister wrote:

Why would I lie, I'm on an anonymous message board so It's not like I'm trying to protect my pride by saying it wasn't bad.

Because 3x1mile @ 6' w/ 90" (!) rest, for even a 17 flat guy, is a piss easy workout, yet you couldn't even hit the pace over the first 400m by the second rep. That's got nothing to do with focus, it's fitness.

Do them slower.

What is your fastest track 5k and track 2 mile and mile? I suspect that you are not nearly as fast as you think you are. Cross country times are meaningless.

While I know every athlete is different, I tend to agree with this poster--being unable to hit the 400 on pace suggests you're trying to run too hard.

Trying a slower pace to see if you can get into a rhythm would help. Also, it may be that the 1600m repeat is too daunting. Try doing some 1ks, as it is easier to get into a rhythm and hold it for 2.5 laps than a full 4, particularly if you're running too hard (ducks thrown shoe).

Yeah Sham and Crusty are probably right.

I went from doing stuff like 6x800 in 2:45 avg with 90 sec rest to this in a month. Even subconsciously I'm probably a little shocked that I'm so slow now. But you're also right that it'll get easier as I go on.

I'll just trust the process and focus on the long term process. Soon what 6:30 felt like will feel like 6:00.

Honestly thanks a lot to all of you, helped me get my head on track and made me remember it takes time to get fit. So thanks to everyone who helped out