road course was mostly flat, didnt ease off mileage much for race
i have been doing a shorter workout (hills, fartlek) with a lot of rest and a longer workout (split tempo at 5:00 usually) a week. what would a good guess be for 8k/10k cross-country come october on a mostly flat course?
Franklin Park?
25:20
About the same time. 5 miles is longer than 8K, but road is faster than grass/whatever XC surface you will run on. However, you're in the midst of training and should gain fitness. Once you peak you should get a faster time.
Poker wrote:
About the same time. 5 miles is longer than 8K, but road is faster than grass/whatever XC surface you will run on. However, you're in the midst of training and should gain fitness. Once you peak you should get a faster time.
thats part of the question, i was just looking for guesses on improvement as well
24:03, 30:17.65
24:44/30:47
careful with already getting into very regular tough workouts.
don't be a September superstar!
sounds like you'll be capable of low 24's in the 8k with a little luck though. much easier to run fast with a pack of fast guys around you.
I'm assuming you're D1 or can get in a good D1 race. it'd be a little tougher running that time without competition.
None of my workouts have been difficult, including the race. Sometimes the heat makes them aerobically difficult, but I haven't stressed the legs a ton. I usually make good recovery. I'd like to contend making it to D1 Nationals.
Contend at D1 Nats??/ While that is a great 8k race regardless of what you ran it on I wouldn't get too ahead of myself. You're going to be needing to run atleast 23:40-50's for 8k if you plan on being even top 40 at D1 Nats. Believe me I've been there and it's quite humbling at pre-Nats going out in 4:40 with only a handful of guys behind you. Keep up the good work and don't be a Summer Star get it done in November when it counts.
He said contend making it to Nats, not contend at Nats.
contend on MAKING it to nationals you stupid mother f***er.
hahah thanks for the backup
possible to make it to nationals? yes
probable to make it to nationals? no