Is a 9:15 feasible?

Predictions only get you so far.

I'm assuming that you are in high school? 9:38 to 9:15 is a reasonable goal, but you are going to have to get away from the "running formula" crap to do it. You need to start getting on the track (by March) and doing interval sessions 300s, 400s, 800s. And race.

Good luck.

looks like you have a ton of talent. the higher mileage should just about do it

FWIW, you're almost exactly where I was between sophomore year and junior year of high school (9:43 to 9:17 two miles)

It's always possible....train your nuts off, especially doing things like 6x1000 with short rest (1 min.) I ran 9:02 for 3200 (enroute to 14:17 for 5000) when I was 35 years old.

Jason

It's entirely feasible, but I'd keep the mileage up for as long as possible before tapering towards April/May or whenever your season ends. I ran for fun as a junior in track, running a 4:52 1600, put in less than 20 miles per week over the summer with a couple of races, realized I needed to get serious over the winter and bumped the mileage up to 55 miles per week, albeit scattered. Ended up running a hair over 9:30 at 5,500,' which converts to anywhere from 9:15-9:20 depending on which calculator you use. 70 miles is nothing to sneeze at as a base, particularly when you start sharpening with judicious intervals and racing.

Wow at least this gives me some hope. Everyone told me that theres no way I would get that low.

Yeah, I'm planning to drop to 60 mpw from 70, but not gonna drop any lower until 2 weeks before states(which is the first saturday in june)so I have 2 shots at good times and the first drop will only be to like 50mpw anyways.

The main problem is that im severly injury prone. Ive had knee problems since sophomore year. Got tendonitis this fall which ruined my xc season, then that slightly went away and now I have runners knee(i think) in both knees. Might have sorta went away, but I pulled my hamstring, took 5 days off and now a different part of my knee hurts(not the actual patella, but instead the upper part of the tibia(i think)that goes outward to make the cup thing the knee cap slides into.

So until im injury free(which will probably never happen) or until its not bad( I was in a lot of pain the first and last 3 miles of my 9 miler this afternoon). I dont know if its bad enough to take off, but I took off 5 days 2 days ago so I don't want to get any slower.

I hate it so much! I desperately want to get faster, but can barely eke out 8 easy runs per week(sundays off, doubles twice per week and a 14 or 15 miler 1 day) and sometimes cant even get in a tempo.

if you're injury prone drop the miles until you're not injured, then cross train. thats all you can do. take ibuprofen and some shots of cortizone(hurts like a bitch but will give you pain free knees for at least a few months). im rooting for ya mate, im going for 9:15 too. cheers!

And why didn't you mention how you did in XC? That would be the most useful information.

Jr. year 10 flat 2 mile

Sr. year 9:15 2 mile

never went above 40 miles a week. can be done duuude

Mrr82 wrote:

And why didn't you mention how you did in XC? That would be the most useful information.

I was injured halfway through it, of course >.< Not sidelined by it, but the tendonitis I had in my knee made my workouts painful and some of them I couldn't complete. Plus I got sick 2 times during the season and I've never been sick in season before(rarely get sick).

So dealing with that and the tendonitis, my PR was set the 3rd week of the season at just under 16 on a fast course. Yes, I know that not all courses are the same, but based off of my performances of past years and others' I should have been faster for the other races but plateaued and then got worse for states.(17:34 lmao! but its known as the hardest course in the NE by many)

Anyway, I was like 15:58 or something, last year I ran only 16:54, so I think thats a decent jump in fitness. The district meet however I only dropped 34 seconds from last year, but they changed the course so it was probably worth a good 45 sec drop.

666EnergyDrink wrote:

It\'s always possible....train your nuts off, especially doing things like 6x1000 with short rest (1 min.) I ran 9:02 for 3200 (enroute to 14:17 for 5000) when I was 35 years old.

Jason

Jason, 6 X 1000 @ what pace with 1:00 recovery?

Did you run high school and/or college?

T.L. the stallion wrote:

if you're injury prone drop the miles until you're not injured, then cross train. thats all you can do. take ibuprofen and some shots of cortizone(hurts like a bitch but will give you pain free knees for at least a few months). im rooting for ya mate, im going for 9:15 too. cheers!

I really don't want to do that. I think I'm just gonna take 5 days off and then 5 days at 50% the intensity. I feel like i need to extra volume. A guy at 80 mpw who does the same speedwork as a guy at 60mpw will most likely be better. And no way my parents would let me get cortisone injections because they believe that I run too much and all this other bull.

Thanks, good luck with your goal as well.

JR Yr: 10:00 3200 (40mpw base)

SR Yr: 9:20 (built up to 80mpw base)

You can do it, but it won't come easily. You need to dedicate to training. Do the essentials: core- 6xweek, lifting- 2xweek, strides, eating right, etc...

Best of luck!

Yeah take the days off and see what happens. But if youre injury prone you cant keep the miles high. Andrew Wheating has a 3:30 1500 and runs 60mpw and cross trains to make up not running more, when he goes above like 65 he gets hurt. So just be careful on your mileage. Im busting ass on my bike 5 days a week when i wake up, and running in the afternoons about 55-65mpw. until I can gradually build my mileage up higher, Ill hurt myself if i do more.

T.L. the stallion wrote:

Andrew Wheating has a 3:30 1500 and runs 60mpw and cross trains to make up not running more, when he goes above like 65 he gets hurt .

When has wheating actually been injured? He's never missed a season in college. And why would he be running above 65 mpw anyways? He's not much of a XC guy, and was predominately an 800 guy until this year. Wtf are you talking about?

I would agree that if you are injury-prone, you shouldn't sustain both the miles and the intervals. Frankly, I'd not over-do it on the intervals and run a day or two in the pool. Running in the pool actually maintains your fitness... I know from experience. Since you are still in your winter base phase, I'd definitely recommend doing this to maintain your fitness.

he had a fractured hip asshole

Ohreally? wrote:

[quote]

When has wheating actually been injured? Wtf are you talking about?

Aspiring Senior wrote:

I hate it so much! I desperately want to get faster, but can barely eke out 8 easy runs per week(sundays off, doubles twice per week and a 14 or 15 miler 1 day) and sometimes cant even get in a tempo.

Let's see, you say you are injury prone yet you insist on going out on 15 mile runs?

($@&@((#!!!!. Run three to four miles in the morning 4 days a week. Don't run over 10 miles on any single run until your knee can handle it.