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
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.
16 flat with no chance
Workout #1 indicates 15:30
You split 16:10 in a 4 mile tempo so there ya go.
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
The best surface to train on is dirt, grass & cross country, the same as the race.
No clue on the time you'll run, but agree that you have no shot.
Did you qualify?
bump
You qualify bro?
sorry this wasnt put up sooner but I did qualify running 15:20
Are you sure, 4 guys have times of 15:20. What's your bib no.?
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
Nice job on qualifying!
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
What are your 1600/3200 pr's? How many miles a week do u run and at what paces?
Are you Rod's son?
Dood, if you are a sopre, good job!
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
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.