Recent races very in distance and hills
3.18 in 17:36 abt 17:09 for 5k minimal hills
2.9 in 16:40 but a lot of hills
i did today 8x800 1:30 rest 2:40,2:40,2:40,2:36,2:35,2:34,2:29,2:23
monday I did 4 miles @6:20 but had a cough normally I do 5 @ 6:20 or 4 @ 5:50-6
So these indicate a sub 17? I have Nike south this weekend and wanna run 16:55 hopefully
*do these* sorry for the typo
I think so.
Yes, especially that 8x800m workout
Yeah, I reckon you'll break 17
If you average out those 800's it comes out to 2:34 high which is 16 low pace, the fact you did these on 90s rest (which is pretty much perfect when it comes to 800s at slightly faster than 5k pace) I would say you're likely to run 16:40-16:55 ish.
I ended up running 17:15 before I say my splits ima add that I think I jus had a bad day cuz my body kinda shut down after mile 1 which doesn’t happen
splits 5:16,5:40, and not sure abt mile 3 but ended at 17:15
should I try and go out slower?
You will not break 17, but you will break your legs.
Vijay w wrote:
I ended up running 17:15 before I say my splits ima add that I think I jus had a bad day cuz my body kinda shut down after mile 1 which doesn’t happen
splits 5:16,5:40, and not sure abt mile 3 but ended at 17:15
should I try and go out slower?
Maybe, it depends on the course. I am very confident given the information you gave that you will break 17 soon.
I barely even get race soreness I was injured awhile ago but that’s cuz I spiked mileage like an idiot
point is my legs are fine I don’t even run 40mpw
Vijay w wrote:
splits 5:16,5:40, and not sure abt mile 3 but ended at 17:15
should I try and go out slower?
Probably. Not too much slower though. Depends a little on what kind of speed you have for mile/800.
faster is coming for you. your 800 workout says so.
yes, maybe go out a bit slower, but not much, and come in hard for your last mile
take care with your taper in the week leading up to the race you most want to perform in
16:45 should be yours this year
Ran 5 flat last track season though I think I can run about 4:50 in a time trial right now and my 800 is 2:08
Vijay w wrote:
Ran 5 flat last track season though I think I can run about 4:50 in a time trial right now and my 800 is 2:08
Thats not super encouraging to be honest. You'll need a lot of aerobic power with those times. I'm not enough of an expert to evaluate the 8x800 but sub 17 guys on our team are usually sub 445, low 2 guys. In fact, we have 2 ~4:35 and sub 2 guys who are very high 16 guys. Maybe they just aren't distance runners.
I have regionals early nov and nxr south late November until then I’m gonna incorporate faster paced long runs and runs in general aswell as more threshold /vo2 runs also today I just ran a 10:37 2 mile after two 10 flat 3ks 4 rest between all 3 so I think that I can hit sub 17 during club xc
The 8x800 looks great. Was the 4 miles supposed to be a workout or do you just run some shorter faster runs like that. If it's a dedicated tempo run, add in 2 miles for a warm up & 2 more for a cool down. Spend the middle 3-5 miles @ 5:50-6:00 pace or so. That should come down over time.
So 2 mi warm up followed by 5 @ 5:50-6
and a 2 mi cd?
It was supposed to be a tempo
Hitler was a vegetarian wrote:
You will not break 17, but you will break your legs.
He's being dumb ignore him
Anyways you went out in 5:16 and croaked, getting out around 5:25-27 would help a lot more.
At my team's meet, I saw two 16:55 guys croak to 17:40 and 45 because they went out in 5:12. Pacing does a lot.
Yeah maybe build to 5 at that pace depending on how big of an effort that feels like now. Just saying to make sure to do a warm up and cool down on your tempo days instead of hammering out the door. Sub-17 is there for you. Pace it right early.
No.