Footlocker MW Regional Time

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  • not futsum
    8 years ago 11/19/2011 9:01am CST
    Forum Index
    Predict my Fl mw regional time off of these workouts(assuming the course is fairly dry)

    #1 4x200 200 jog 30 seconds
    3x800 2min rest 2:18s
    4x1k 1min rest 2:57s

    #2 4x tempo miles on track 1 min rest 5.12s

    #3 4 mile tempo on bike path
    20:48 avg 5.12 moderate

    these are all in the last 2 weeks, Ive also done some fartlek stuff. I just want to see what you guys think my time could be and if I have realistic chance at qualfiying
  • indubitable
    8 years ago 11/19/2011 9:25am CST
    re: not futsum
    Forum Index
    Why try to predict times and finishes off workouts? Meaningless to me. Better to ask yourself what your PR's are - 5k xc, 3200, 1600, and how have you raced this season against some of the other guys that will be in the race. When I followed FL, it seemed that the top 5 or 6 spots were usually pretty predictable, the 7 - 10 was often up for grabs. Better just to relax and run your race and not psych yourself out.
  • frick
    8 years ago 11/19/2011 4:11pm CST
    re: not futsum
    Forum Index
    16 flat with no chance
  • bangalangadanga
    registered
    8 years ago 11/19/2011 5:07pm CST
    re: indubitable
    Forum Index
    Workout #1 indicates 15:30

    You split 16:10 in a 4 mile tempo so there ya go.
  • not futsum
    8 years ago 11/21/2011 8:31pm CST
    re: bangalangadanga
    Forum Index
    2nd to last workout: 4:45 mile 3min rest 10 min tempo (5:15 pace) 3 min rest 4:41 mile
    ran on gravel roads
  • J.R.
    8 years ago 11/23/2011 10:26pm CST
    re: not futsum
    Forum Index
    The best surface to train on is dirt, grass & cross country, the same as the race.
  • bruchide
    8 years ago 11/23/2011 10:29pm CST
    re: not futsum
    Forum Index
    No clue on the time you'll run, but agree that you have no shot.
  • FLm
    8 years ago 11/26/2011 2:15pm CST
    re: bruchide
    Forum Index
    Did you qualify?
  • bangalangadanga
    registered
    8 years ago 11/26/2011 2:25pm CST
    re: FLm
    Forum Index
    bump
  • 0998888
    8 years ago 11/26/2011 5:08pm CST
    re: not futsum
    Forum Index
    You qualify bro?
  • not futsum
    8 years ago 11/26/2011 9:39pm CST
    re: 0998888
    Forum Index
    sorry this wasnt put up sooner but I did qualify running 15:20
  • fmw
    8 years ago 11/26/2011 9:44pm CST
    re: not futsum
    Forum Index
    Are you sure, 4 guys have times of 15:20. What's your bib no.?
  • fellow senior
    8 years ago 11/26/2011 9:47pm CST
    re: fmw
    Forum Index
    Dude can I ask you for some training advice!? Congrats on qualifying! I am a senior and I want to do big things in track
  • Running in the Rain
    8 years ago 11/26/2011 10:48pm CST
    re: fellow senior
    Forum Index
    Nice job on qualifying!
  • not futsum
    8 years ago 11/27/2011 12:10am CST
    re: Running in the Rain
    Forum Index
    yeah guys ask away and I am postive. I was the 9th place finisher for sure. I came up with most of this with some advice from others
  • QuestionsSs
    8 years ago 11/27/2011 3:16pm CST
    re: not futsum
    Forum Index
    What are your 1600/3200 pr's? How many miles a week do u run and at what paces?
  • *stipe
    8 years ago 11/27/2011 6:43pm CST
    re: not futsum
    Forum Index
    Are you Rod's son?
  • bangalangadanga
    registered
    8 years ago 11/27/2011 6:47pm CST
    re: *stipe
    Forum Index
    Dood, if you are a sopre, good job!
  • not futsum
    8 years ago 11/28/2011 11:58am CST
    re: bangalangadanga
    Forum Index
    yes rod is my dad and I am a sophmore this year. My prs are 4:30/9:42.
    this summer I ran mid 60s for mileage with a high of 71 in mid september. I tryto run at least 6.40 pace on most runs. Long runs are at around 6.20
  • joho
    8 years ago 11/28/2011 12:59pm CST
    re: bangalangadanga
    Forum Index
    bangalangadanga wrote:

    Workout #1 indicates 15:30

    You split 16:10 in a 4 mile tempo so there ya go.


    The OP went 15:20 so bangalangadanga was pretty close. What is his prize? OP should send him an autographed Footlocker picture.