nice, i think im gonna go to the track to workout in a couple days. just so its mentally and physically easier to get some speed in. im deciding between a 4 mile hard tempo at 5:30-5:35 pace, then resting a few minutes and doing a hard mile ~5:00. or just doing 4-5 mile repeats at a goal of ~5:12 with the 3min rest.
thoughts? or is it a toss up and both workouts would be pretty much be equally beneficial?
if u did tempo last week, i would do repeats. if you did repeats last week, then i would do tempo run.
sorry to that dude who hates me, but i don't spam facebook with my training. nobody gives a hoot, but here people actually care. this is what running sites are for, if you dont like it, dont click on the thread.
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5979143#ixzz3BavEc8Cj
--Then don't be a pu$$y this year half-a$$ing races and thinking you know better than posters that give you good advice.
You might consider 3 x 2 mi. @ 5:15 mi. pace w 3 min. rest between first set, 2 min. rest after 2nd set. Tough workout, but will get you closer to sub 26.
Today I did a 4x 1K workout. I did this workout a yr ago. i
am suppose progress through each interval.
Warmed up for 16 min or 2 miles
ran 3:26, 3;18, 3:16, 3:22. Huge improvement from a yr ago where i started in the 3:30s.
Cool down of 2 miles.
It was hard when I ran. i think part of it was my calf but...
calf is getting better. pain is there but its getting easier to run. gonna take it easy the next two days and then race day.
it could be my last race of my competitive career. my chances of regaining my spot r solid but anything can happen. idk who else is trying out but all i know is me and my friend. no matter how it goes at least i want to come away with a pr!
im confused about the plans if i dont reclaim my spot. im thinking of grad school and if i go to a d3 school then why not use my final year of eligibility since i dont have to worry about chasing times. but then i have to train. if i train and assume i improve then why not go for a d1 school. after all im close to the walk on standard in the 1500. my coach wants me to join club team if it dont reclaim my spot, but i believe its a waste of time.
what are the walk on standards at your school? seems a bit too easy for D1 to be honest
and to the dude that hates me, yup sometimes i bit** out in races. i'm working on it, alright? i know its my biggest weakness
To be fair there's a lot more mid level - low level D1s out there than top programs. I know a bunch of D3 teams that can destroy regional D1 squads
you're figuring it out. Reading this thread last year made my brain hurt. You have a lot of talent, but need a team. Have you figured out how to get along with the coach this year?
With a team and better race toughness I think you're a 14high track 5ker.
I used to wuss out in races until after a few dozen I realized I could almost always "run through" bad patches. That saying "the hay is in the barn" is cliche for a reason.
Why not make beating cal poly's (or wherever you go to school) 5th runner your goal? Or 7th runner if that is more likely.
Okay, so you go to school at CPSLO, but are not on the official team? Your focus is to run under 26 for 8k, then what? My opinion is to make your long run the main focus of training. You can run it different ways to keep it fresh. Threshold workouts (tempo) are good, but if you want to see big improvement, work on increasing both distance and speed of long run. When you can run 20 mi. @6:00/6:10 pace, you should be closer to 25 min. 8 k shape. All other workouts will follow in improvement. Pretty simple.
Also thought I'd mention, where my son runs the #9 runner is around 25:30 8 k.
There's hundreds of sub 25 guys who don't run 6min for 20mi. most of them probably could but that's a pretty excessive run. id say a sub 25 guy's long run is 14-17 miles at 6:10-6:30 pace. obviously it can vary depending on how the run is ran, if its negative splitted heavily or evenly efforted. but still, saying 20mi at 6 flat is a sub 25 indicator is a bit much
well for this saturday i need to run low 27s.
im gonna admit myself. i am from sjsu. you could find me through one of the message boards. i ran 4:11 1500.
From what i know, to get in with the 1500 time its 4 flat.
I agree with you. I'm not saying it's absolutely necessary to run 6min. pace for 20mi. but for less gifted runners I am saying that this is where I would put my priority. And of course you would build up to this ability. Also you may only peak at 20 miles three to four times in any base build up. I didn't say sub 25.
Look at "The Wetmore Factor" article on Flow track. I think Wetmore gets it right.
Sorry, meant Flo track
i'm not trying to make the cal poly D1 team. I'd need to be sub 25 for that, plus i ditched eligibility by accepting prizes. don't bother telling me how dumb it was, i wasn't gonna make the team anyway.
making my long runs into hard workouts is something i would like to try, but the club team i'm on doesn't roll that way. so i'd be ditching club workouts, plus trying to do those long runs alone. for now, my long runs are just 14ish miles, but i hope to do 15 this sunday, then 16 for the rest of the season.
i was going to wait to post my week on sunday, but i might as well throw in a midweek update as i am racing saturday.
last week: 80 miles with 14mi LR, 5x1mi (3min rec) 5:09 avg
this week
M 8 easy, 7:00ish (8)
T 10 w/ 6x(3min 5:15ish, 2min 7:20ish). easy. trainers (10)
W 8 easy, 8 easy. both 7:0x/mi (16.2)
Th 11 recovery, 7:30ish (11.1)
F planned 6+4 recovery (10)
Sa planned 8k race (3+5+2=10)
Su planned 15mi easy (15)
total planned 80mi (80.3)
as you can see i did a easy workout tuesday, then ran 8 miles morning and evening on wednesday. not ideal for race week but i'm training through it anyway.
any advice for my next couple days? all i know about the race is fairly close to the start there's a bottleneck. i'm guessing that it's a small field (3 teams plus UA runners) so probably not a wide open course.
my plan is to go out in 5:10-5:15 and to try to stay under 5:18ish for my splits. don't really care about breaking 26 too much, just wanna get in a solid race
Your plan looks fine. Some bottlenecks are caused by a tight turn early in race, always stay to the far outside. Bottlenecks caused by narrowing on both sides are a different story, so how you approach it is your calculation. Early in race going too hard in first 800 can mess up your whole race. You plan to go out in 5:10/5:15, I always think you should plan to negative split last mile. If you have it going that day you will make up for your conservative start, but go out 10/15 sec. too fast can cost you 25/30 sec. at the end. If you believe you are in 26:30 or ? shape, let that be your 1st mi. split, then lower pace. If your plan is dictated by bottleneck, it's your call.
On long run, you can run it many different ways. If you run long run at easy pace all the time, I think you are missing out on what you could be gaining. Something to think about. You don't have to kill every long run. Have a good race!
I'm sure your in 26 flat shape reed. I'd go out in 5:10 and just maintain as long as possible.
I did mile repeats at the track today. Overall pleased but probably doesnt indicate anything great. Did 5 reps, 3min rest. 518-517-516-516-514. Wasn't dying, could've pushed a little harder on each one and probably have shaved off 1-2 secs. Could have ran another at 515 if I had to but I really wouldn't want to. I thought 512 might feel a little more obtainable going into the workout but I settled for not trying to kill myself. What does this indicate in terms of 8k time if someone had to guess? The conditions were ideal since I ran in flats on the track. However I did do this solo.
solo, it depends a lot on how you felt during the workout. i can see that you werent able to speed up much for the last 2, which means you did the workout slightly harder than i would do it. so i'd say you're about 8-10 sec/mi slower than me right now, roughly, so that puts you around 26:40 shape
last year, a week after i ran 26:15 (probably was in 26:00 shape) i did 5x1600m on the track, 3min rec, 5:09 avg.
during track this year, early season, i did 5x1600 in 5:07 avg in spikes. i was in roughly 9:10 3k shape or 15:45 5k shape. probably couldve run close to 25:50s for 8k at the time.
so based on myself, doing mile repeats in 5:09ish off the track or faster on the track indicates 26flat shape.
race course wasnt as easy as i thought. there were hills but they werent bad. lots of sand though, plus some bad asphalt. i didnt have good shoe options, so i wore my victory spikes, without the spikes. didnt have plugs either. got little rocks stuck in the holes right off the bat, so my left foot was pretty uncomfortable.
i ran 27:52, but only one person passed me after we got settled about 0.5mi in. and he was my teammate, so its cool. started in back 5 of the race, but passed a couple people per mile til the finish.
not unhappy with the race. its called a rust buster for a reason. i'll probably do a tempo run faster than this race in the next week or two, but who cares.