Here's my training from the last two weeks. What can I run in the mile?

I'm confused on how you formatted this.

Based on the training you've provided, all you've done is a bunch of jogging. The quickest pace you ran at was still over 9 minutes/mile.

My best mile was under 5 minutes and I did a lot of my training runs around 7:30 pace. Sometimes faster, but usually I was about 3 minutes or so off my best mile time.

You are doing most of your training over 4 minutes off your best mile pace.

I have no idea what kind of time to expect from you. Sure, you could PR but it seems unlikely because you haven't given any interval sessions to provide any indication you can maintain faster paces.

If anything I would say run faster. Sounds like you are just jogging. (and no offence intended, maybe that's what your body needs is time to recuperate itself because of your heart issue)

Greg wrote:

Based on the training you've provided, all you've done is a bunch of jogging. The quickest pace you ran at was still over 9 minutes/mile.

My best mile was under 5 minutes and I did a lot of my training runs around 7:30 pace. Sometimes faster, but usually I was about 3 minutes or so off my best mile time.

You are doing most of your training over 4 minutes off your best mile pace.

I have no idea what kind of time to expect from you. Sure, you could PR but it seems unlikely because you haven't given any interval sessions to provide any indication you can maintain faster paces.

If anything I would say run faster. Sounds like you are just jogging. (and no offence intended, maybe that's what your body needs is time to recuperate itself because of your heart issue)

Yes, it is mostly jogging at this point. I thought the tempos would perhaps provide some indication?.. but I suppose not. In any case, I suppose I will find out on Wednesday regardless. I might shoot for some high 7s or so, maybe like 7:40.

I also didn’t want to do i intervals because it is just before base training season for xc right now. It is for that reason that I did not do 400s or the typical prediction workouts.

I appreciate the fact that you are understanding, so thank you for the feedback. Once we start up the season, my paces (and confidence in myself) will likely improve.

sleep wrote:

I'm confused on how you formatted this.

The first part was to explain the situation I am in and the circumstances. The second part was to explain the training I have done, and the third part was to pose a question.

tomorrow/monday do a 4x400m workout targeting the pace you wanna run. (7:40?) So 1:55 per 400. See how that pace feels (do you think you can run faster/slower for a full mile all together) Tuesday off/couple mile light jog, tt on Wednesday. I think you can probably get back to your previous pb pretty quickly but it all depends on how much work you put on. I've seen people get back in shape after just one month. idk it all depends. best of luck

Hard to say based off your current stats and it is always hard to make a comeback whether it be from injury or what have you (so I commend you for all your hard work).

Don’t listen to the comments telling you that you need your pace for your easy runs to be faster to run faster because that is how you will get re-injured. I hate to generalize, but most men in general have a hard time pacing themselves for easy runs, but I think it sounds like you’re being smart. I would predict in your time trial somewhere around 6:45-7:15. It sounds like you’re building a solid mileage base which is the most important thing you can do right now and the speed will come back before you know it. The time trial is just going to be a measure for your coach to help determine what pace group you’ll be in for the first couple of workouts. It’s just a baseline so try your best, but also don’t stress about the time too much. You’ll be back to crushing PRs in no time.

7:26

7:45 +/- 0:45

ElGuerroujFan wrote:

For the first 2 weeks back, I took it easy and just walked and jogged lightly. And then I began training, with no real speed work but just steady, and slow runs. Here is the training I did:

Time trial is on Wednesday for my xc team. What time do you predict I will get?

First of all, all the best after your operations.

Second, i give you a complete different advice: Do not run any time trials if you are not ready to do so.

Recovery completely, train properly and then after a few more weeks (at least 6 weeks) you can think about a time trial.

Good luck.

lexel wrote:

ElGuerroujFan wrote:

For the first 2 weeks back, I took it easy and just walked and jogged lightly. And then I began training, with no real speed work but just steady, and slow runs. Here is the training I did:

Time trial is on Wednesday for my xc team. What time do you predict I will get?

First of all, all the best after your operations.

Second, i give you a complete different advice: Do not run any time trials if you are not ready to do so.

Recovery completely, train properly and then after a few more weeks (at least 6 weeks) you can think about a time trial.

Good luck.

If it is a time trial for my team practice, do you think I should talk to my coach about skipping it/ doing another workout?

You’re clearly not healthy like you used to be, it’s okay since you’re coming back from all the heart issues, but your coach would be a moron if he didn’t let you just build back up

But yes, talk to him and explain your issues and such

ElGuerroujFan (phone) wrote:

If it is a time trial for my team practice, do you think I should talk to my coach about skipping it/ doing another workout?

Yes, you should talk to your coach and skip the TT from your side (without discussion).

You have nothing to win, but much to lose (your health).

Do your body a favour and let yourself cure.