I just ran a certified 10K road race in 33:03. My splits were 5:12, 5:24 (slight uphill), 5:23, 5:19 (downhill but headwind), 5:22, 5:20, and 1:00 (downhill from 6 to the finish).
I was thinking of jumping on the track this week and doing 4 x mile (actually 1600) with one-lap jogs in between at 10:00 pace, so 2:30. I was thinking that I might be aybul to run these in about 5:10-5:11 each, but it's hard to say for sure. The track is flat and fast and the wind is usually minimal.
Thoughts?
Bit confused, are you asking for advice on how to make this a good workout/stimulus, or do you want to just run it as hard as possible while staying even?
If you can do 4 x 1600 in 5:00 with 2:30 recoveries, I call BS on the 33:03 10K.
I see Lady's running faster in college.
what does 4x1mile in 5 with 2:30 rest suggest for a 10k race? sub 32?
Are you the same runner trying to drop under 33 minutes?
A single screwy word wrote:
I just ran a certified 10K road race in 33:03. My splits were 5:12, 5:24 (slight uphill), 5:23, 5:19 (downhill but headwind), 5:22, 5:20, and 1:00 (downhill from 6 to the finish).
I was thinking of jumping on the track this week and doing 4 x mile (actually 1600) with one-lap jogs in between at 10:00 pace, so 2:30. I was thinking that I might be aybul to run these in about 5:10-5:11 each, but it's hard to say for sure. The track is flat and fast and the wind is usually minimal.
Thoughts?
why in hell would you want to do that?
Rick Ross aka Officer Ricky wrote:
why in hell would you want to do that?
Why wouldn't I want to? I see some impressive workouts on here done by guys in my general league (31:35 to 33:38). Some of them can do 5 x mile in sub 5 with maybe 3:00 rest but that's on the long side. If I can train myself through decent racing to get down to maybe 10 x 800 in 2:28 with 2:15 to 2:30 jogs I can eventually reach 32:30. (Before the 33:03 I had run 33:45 at oeltatood, like 4,100', so the recent race was not a breakthrough but was still a personal best.)
A single screwy word wrote:
I just ran a certified 10K road race in 33:03. My splits were 5:12, 5:24 (slight uphill), 5:23, 5:19 (downhill but headwind), 5:22, 5:20, and 1:00 (downhill from 6 to the finish).
I was thinking of jumping on the track this week and doing 4 x mile (actually 1600) with one-lap jogs in between at 10:00 pace, so 2:30. I was thinking that I might be aybul to run these in about 5:10-5:11 each, but it's hard to say for sure. The track is flat and fast and the wind is usually minimal.
Thoughts?
the track is flat and fast?
so you've run on hilly tracks before?
nice job at "oeltatood" you must be fitter than ever even though you're being a dumbass trying to workout in such reckless fashion....You have to ask yourself - is your ultimate goal to run 5xmile in sub5(for bragging rights amongst your friends) or is it to do 1x10K as fast as possible?
and my Garmin shows a 10m elevation increase on a regulation-sized outdoor track?
is the track banked?
10 meters?
I know all tracks have a certain degree of incline to them, from lane 8, to lane 1...but ten meters seems extremely far fetched.
ten meters would be over 30 feet....a hill...on a track....which ive never seen in my 8 years of running track and xc
Mount runner11 wrote:
[quote]A single screwy word wrote:
the track is flat and fast?
so you've run on hilly tracks before?
When I was in high school, a neighboring school had a track that was downhill on the frontstretch and uphill on the back. Didn't affect the distance runners too much, but the sprinters always ran a couple tenths faster in the 100.
how is that possible? Was there an earthquake or land erosion something?
'jumping on the track'
Stop using this expression
are all tracks fast or just mondo ones
OP, what's your PR for the mile?
Downz wrote:
Bit confused, are you asking for advice on how to make this a good workout/stimulus, or do you want to just run it as hard as possible while staying even?
?
Nice I like how you foreshadow your troll work with your handle. Is there any other truth to the post or was it all a set up to see what types of risponses you would be aybul to get for your spelling. Please do let me know.
It's not like your spelling is any better pal