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    • not futsum
      • Footlocker MW Regional Time 11/19/2011 9:01AM
      • not futsum
      • 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
      • RE: Footlocker MW Regional Time 11/19/2011 9:25AM - in reply to not futsum
      • indubitable
      • 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.
    • bangalangadanga
    • not futsum
      • RE: Footlocker MW Regional Time 11/21/2011 8:31PM - in reply to bangalangadanga
      • not futsum
      • 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
    • not futsum
    • fellow senior
      • RE: Footlocker MW Regional Time 11/26/2011 9:47PM - in reply to fmw
      • fellow senior
      • 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
    • not futsum
      • RE: Footlocker MW Regional Time 11/27/2011 12:10AM - in reply to Running in the Rain
      • not futsum
      • 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
    • not futsum
      • RE: Footlocker MW Regional Time 11/28/2011 11:58AM - in reply to bangalangadanga
      • not futsum
      • 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
      • RE: Footlocker MW Regional Time 11/28/2011 12:59PM - in reply to bangalangadanga
      • joho
      • 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.