Give your state some credit bro. Yes the smallest division is usually won in the 16's, but the bigger division is much faster. Plus the course is run on is not fast at all, usually about 40-50 seconds slower than the Footlocker South course.
Anyone who's hating on cross country times, look at the times the guys hit in the spring and it's much more impressive than the cross times because the courses are legit.
Okay, this was a long time ago, but when I got out of college, I'd run 18:15 for 5k. I didn't run track my senior year, but trained for my first marathon instead (running 2:56). I spent the next year running distance (Pfitzinger's plan, an early version) and got my marathon down to 2:52 (and a half in 1:19) and then we moved. By then I had run a 17:50 on a fast course.
I met a new group of women and joined their club, and they were doing xc, so I switched from marathon training to xc. We did a mix of long intervals on grass, tempo runs, drills, weight training and I kept my mileage up around 70. I ran okay in xc. I did a lot of hill repeats, bounding and drills and road tempo and long intervals in the winter and only one indoor race.
In my first track race, I ran a 9:55 3k, which was a huge PR. In my first 5k, I broke 17 easily and kept lowering my times.
I think the big base of mileage I had helped and then adding the drills, strength work and intervals helped so much. We typically did drills on Mondays (easy run day), Tuesday (hard - intervals, hills), Thursday (tempo), and Sunday long. We occasionally would have a short speed workout on Sat. I lifted twice a week and we repeated the drills on both Tues and Thursday.
I think you'll be under 17 before long!
I've broken 17 only 3times. In high school I was a mid 18s guy and I trained 40mpw (at most 50mpw) for many years just to run that. I went to a d3 school and got it sub17 once by a couple seconds, but I was barely hitting 60mpw for a week or two then - I was inconsistent with many weeks in the 40s and 50s due to injuries, fast daily training paces and college dorm flu's. I got a stomach bug going around the college both years in the month of february. One of these approx 90 students got this bug (symptons just vomiting up for 48hrs) at the same time so the dept of health services visited my college and took precaution of no longer allowing self serve at the cafeteria.
Now I've graduated college and hit 16:3X off about 70mpw. I'm not done yet, I think I will (eventually) break 16 but no idea when. Good news is I've been averaging 65mpw for almost an entire 52 weeks now(1year) with a high at 85-90 so I think it can happen, who knows?
other tn runner wrote:
Give your state some credit bro. Yes the smallest division is usually won in the 16's, but the bigger division is much faster. Plus the course is run on is not fast at all, usually about 40-50 seconds slower than the Footlocker South course.
Anyone who's hating on cross country times, look at the times the guys hit in the spring and it's much more impressive than the cross times because the courses are legit.
Thank you for explaining. . . our state has many elites and is by far not a slow state.
This schedule seems pretty much exactly what I'm starting this week except I do the tempo and hills on tuesday and intervals on thursday.
My coach is very good with form and strength drills so we should be starting them soon also. I am trying to add things gradually and get the most out of every type of training.
Thank you for your input this just gives me more confidence that what I am doing has potential to work very well.
A 19:11 5k? Are you serious? 102 is hot but that does not merit a 19:11 if you want to run sub 17. My gosh you really are a hopeless senior and you really do suck! I am so glad I was blessed with talent unlike you!
bump
I have the same goal - sub 17.
My second 5k race of the summer is on Saturday - two weeks ago I ran 17:33 with a ludicrous 5:20/5:50 first two miles. So I will try to run more evenly the first 11 minutes. The last mile always seems to be decently fast in my races.
My goal for this race is beating my last race - I'm aiming at an October serious attempt at sub 17.
afasf wrote:
A 19:11 5k? Are you serious? 102 is hot but that does not merit a 19:11 if you want to run sub 17. My gosh you really are a hopeless senior and you really do suck! I am so glad I was blessed with talent unlike you!
Hey tool, did you bother to read his post 3 further down the list, or were you too busy patting yourself on the back for how wonderful you are?
I was to busy giving myself a good ol' slap in the back. I love how everbody thinks it is an insult to call somebody a tool or a troll. C'mon insult me with something original. And not the "you do not really run those times blah blah blah." Oh and to summerb, you want my name? Ya okay why don't I just give you my adress and phone number while I'm at it. And so your divsion is won the 16:30 but the other in 14. I realize that it is smaller schools but a 1:30? Please. At least I have run sub 17, state champ, all that stuff. You are just an awful runner. It is good to have been blesses with talent!!
Oh and for all you that think you are so smart to correct my mistakes, please keep it to yourself.
jhgh wrote:
I was to busy giving myself a good ol' slap in the back. I love how everbody thinks it is an insult to call somebody a tool or a troll. C'mon insult me with something original. And not the "you do not really run those times blah blah blah." Oh and to summerb, you want my name? Ya okay why don't I just give you my adress and phone number while I'm at it. And so your divsion is won the 16:30 but the other in 14. I realize that it is smaller schools but a 1:30? Please. At least I have run sub 17, state champ, all that stuff. You are just an awful runner. It is good to have been blesses with talent!!
Oh and for all you that think you are so smart to correct my mistakes, please keep it to yourself.
I know I should just quit trying, who am I kidding? I'm just an awful runner going nowhere but the back of the pack. I wishh i was as blesses wiht tallentt as yuo.
Now you got it!!! For the love of God stop correcting my spelling. Serioulsy I mean it slip of the hand and it messes up, and I did not really care to check it because you are not important. Hey, at least you get the pity claps for the last runners, that should keep you going!!
goe
jhgh wrote:
Now you got it!!! For the love of God stop correcting my spelling. Serioulsy I mean it slip of the hand and it messes up, and I did not really care to check it because you are not important. Hey, at least you get the pity claps for the last runners, that should keep you going!!
I know dude!!! I'll just run like crap the whole race and then surge like a maniac the last 100m like all slow runners do! I can't wait! Maybe I'll be able to run the race without stopping by the end of the season! I think I can do it!
Let's not get ahead of ourselves now. Just do your best.
Looks pretty good as it is to me. Dont elaborate and dont overthink it to much. The only thing I'd say is dont be afraid to race fairly often. I was fairly talentless, but my coach had myself and my neighbour do basically what you are doing from the ages of 15-20. With a best 1500 / 3k of 4.34 / 9.58 at 15 I was 3.57 and 8.30 by 18 with no trackwork whatsoever. Eventually I got down to 3.44 for 1500, but this was nothing as compared to my training partner who ran a 3.55 mile and a 7.48 3k by 21. All we did was go for a run in the morning and then again in the evening - often it was quite brisk, but was never planned in advance. Sometimes we would do a few hills but not that often, however we would race all the time (XC, road, track - whatever was available). If you can, look at what Steve Cram was doing at the same age - just running all winter and racing once a week or so.
AJR wrote:
I was fairly talentless...Eventually I got down to 3.44 for 1500
classic LRC
BUMP!
I did it! 16:58 woot woot
congrats
And what was the training?
Any other goals further in the season?