Can I get in on this guys? I'm slightly slower than you two and a year older, but I have the same goals. It'd be great if we could really get a thread going where we could post our training and give each other advice/motivation.
Here's my advice for the winter:
build mileage up, get better at tempo runs, run longer long runs, and mainly focus on developing an enormous aerobic base.
You write like an adult-your grammar isn't awful, and you sound like you know what you're talking about/have been around for a while. Take it as a compliment.
And as to my goals, I'd like to run a 9:20 3K this season not a 3200. So yeah you're kind of right.
trirunner96 wrote:
Can I get in on this guys? I'm slightly slower than you two and a year older, but I have the same goals. It'd be great if we could really get a thread going where we could post our training and give each other advice/motivation.
Here's my advice for the winter:
build mileage up, get better at tempo runs, run longer long runs, and mainly focus on developing an enormous aerobic base.
I have no objection. We can have something similar to the sub 26 XC 8k thread. Also, I wish not to gloat, but I run well in tempos. I've run 35:09 in a solo 10k.
I have no objection. We can have something similar to the sub 26 XC 8k thread. Also, I wish not to gloat, but I run well in tempos. I've run 35:09 in a solo 10k.[/quote]
Yes, that's exactly what I was thinking, let's mimic reed and Try Hard Go Far's sub 26 XC 8k thread. That solo 10k is also a lot faster than what I could manage for a tempo effort, so good for you. I, in particular, would like to get better at tempo runs this winter.
trirunner96 wrote:
Can I get in on this guys? I'm slightly slower than you two and a year older, but I have the same goals. It'd be great if we could really get a thread going where we could post our training and give each other advice/motivation.
Here's my advice for the winter:
build mileage up, get better at tempo runs, run longer long runs, and mainly focus on developing an enormous aerobic base.
Having another guy on here is great. I'm glad you want to join and I hope we can help each other get the most out of our training. I like your advice a lot, I really want to increase mileage continuously during the winter. I didn't really get a huge base built up last winter or this summer so building up this year should do great things for my aerobic base.[quote]trirunner96 wrote:
One thing that seemed to help me was "killing it" in the early part of easy runs. I had a week in which I began (almost) every run at sub 6:00 pace. Of course, I slowed to easy pace, for the rest of the run. That was something which helped me. Also, what sort of track workouts can you handle? Most recently, I ran: 400m, 3000m, 400m, 400m, in times of: 68.50, 66, 57.
Trackjacket wrote:
One thing that seemed to help me was "killing it" in the early part of easy runs. I had a week in which I began (almost) every run at sub 6:00 pace. Of course, I slowed to easy pace, for the rest of the run. That was something which helped me. Also, what sort of track workouts can you handle? Most recently, I ran: 400m, 3000m, 400m, 400m, in times of: 68.50, 66, 57.
I can't hit a 57 for an open 400 I don't think let alone in a work out. The most recent workout I did was 6x400 with the first 3 at 72 and the next 3 at 64. My turnover is going to be a big focus for me this outdoor season since in order to be a true competitor I'll need some finishing speed.
TrackRunner05, how fast is your state meet?
TrackRunner05: "Having another guy on here is great. I'm glad you want to join and I hope we can help each other get the most out of our training. I like your advice a lot, I really want to increase mileage continuously during the winter. I didn't really get a huge base built up last winter or this summer so building up this year should do great things for my aerobic base."
Awesome, thanks for having me guys!
Trackjacket: "One thing that seemed to help me was "killing it" in the early part of easy runs. I had a week in which I began (almost) every run at sub 6:00 pace. Of course, I slowed to easy pace, for the rest of the run. That was something which helped me. Also, what sort of track workouts can you handle? Most recently, I ran: 400m, 3000m, 400m, 400m, in times of: 68.50, 66, 57."
Instead of killing the beginning of easy runs I like to turn my easy runs into progression runs and kill the end of them. Some days I'll start out at 7:30 pace and drop down to 5:50s by the end of the run. Other days I'll start out at 5:40 pace and then back off to 7:20 pace (those days I'm either really pumped to run or I'm pissed at someone or myself and I want to make the run hurt). Most days, I'll just keep my easy runs easy though.
In regards to track workouts, I haven't done any since a three week break after cross. I only just finished my second week back from training and I'm mainly focusing on easy running. But during cross this year, I wouldn't specifically focus on speed/shorter intervals, I would do workouts like 6x1k at 3:20 with 2:00 rest.
Trackjacket wrote:
TrackRunner05, how fast is your state meet?
Indoor qualification times are 4:38 for 1600 and 10:05 for the 3200.
What about Outdoor? My Outdoor State meet is won in about 4:30/10:00.
Trackjacket wrote:
Jackalakxc wrote:What's the most I should increase to in a week?
They say you should never increase by more than 10% in one week. However, don't worry about quantity. Like you said, make those miles quality.
"They" are wrong. That 10% figure was pulled out of thin air.
And you most certainly should worry about quantity, especially during the winter.
Trackjacket wrote:
What about Outdoor? My Outdoor State meet is won in about 4:30/10:00.
Outdoor was won in 4:13 and 9:19. One of them was a sophomore who also won the 800 in 1:52 and the other is a guy who just raced Foot a Locker yesterday and ran 8:58 in November for 3200.
That makes sense; it is a reasonable state meet. I live in sort of a slow state.
When did you get started running?
When did you get started running?[/quote]
Question might not be for me, but I'll bite... I started freshman year xc. Played soccer beforehand and ran road races with my parents, but never did anything seriously.
7 miles 53:00 for me today, It's very snowy where I live right now, so my easy runs are a bit slower, what'd you guys do today?
trirunner96 wrote:
When did you get started running?
Question might not be for me, but I'll bite... I started freshman year xc. Played soccer beforehand and ran road races with my parents, but never did anything seriously.
7 miles 53:00 for me today, It's very snowy where I live right now, so my easy runs are a bit slower, what'd you guys do today?[/quote]
It was meant for both of you. I ran track and xc in 7th and 8th grade but I didn't actually start training until freshman year. Like you I played soccer before running.
I was actually disappointed when my coach told me what I had today. It was an extremely relaxed 6x400 at 78s and the 2x200 at 37s. I was hoping to get in a nice easy run though for today which sadly didn't happen.
I was actually disappointed when my coach told me what I had today. It was an extremely relaxed 6x400 at 78s and the 2x200 at 37s. I was hoping to get in a nice easy run though for today which sadly didn't happen.[/quote]
Are you running for an indoor track team? And, if the workouts are really too easy, ask your coach about doubling. See what he thinks of starting to do easy 30 minute or so runs a couple times a week in addition to your regular workout.
Doubling is something I am going to try this winter once my mileage builds up more.
trirunner96 wrote:
I was actually disappointed when my coach told me what I had today. It was an extremely relaxed 6x400 at 78s and the 2x200 at 37s. I was hoping to get in a nice easy run though for today which sadly didn't happen.
Are you running for an indoor track team? And, if the workouts are really too easy, ask your coach about doubling. See what he thinks of starting to do easy 30 minute or so runs a couple times a week in addition to your regular workout.
Doubling is something I am going to try this winter once my mileage builds up more.[/quote]
I was actually thinking about talking to him about doubling every once in a while to try to take my training up a notch
I'm going to join this thread as well. I'm 15 and am aiming for sub 10 and 4:35 this spring, currently at high 4:40s shape right now, ran 5:01 my freshmen year with 20 mpw. I've been consistently running 55-60 miles these past few weeks and was running 40 in XC. Glad I've found some people with similar goals as me.