2014 sub 26 8k

Good to get that first race in! Sounds like you think you are in better shape than this first result. Running your tempo workout faster is not how you approach training going forward.

What was winning time of race and do you know your mile splits?

in response to "for what its worth":

my tempo pace really is about the same pace as that race, and i dont run my tempos too hard. and the only split i heard was ~11:05 at 2mi

my week

M 8 easy

T 10 w/ 6x(3min 5:15ish, 2min easy)

W 8 in morning, 8 at night.

Th 11 recovery

F 5 in morning, 3.5 in pm with strides

Sa 11 w/ 8k XC race.

Su 15 easy long run

total 80.00, 7:10/mi avg

tuesday's workout was an easy fartlek, mostly about 5:15-5:20 pace but we picked up a couple of them by quite a bit, sub 5 pace. dunno the exact average paces, offs were about 7:20s

XC 8k race went okay, the course was tougher than i expected, with bad footing and a variety of surfaces to run on, whihc i wasnt prepared for. wore victories with the spikes out, but some rocks got stuck in the holes and it was uncomfortable to run. got a nice blood blister too. i ran 27:52, basically my tempo pace. i'd say i gave it a 26:30ish effort, which would be slow. i blame the foot and running 80 mpw for the first time all year.

happy with the mileage and my 15 miler, should be set for 85-90 miles next week, with no races to worry about.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=5997176&page=1#ixzz3C2VMKyoB

Okay thanks for the response. I don't know enough of your training to give an informed opinion. Looking at week you did week of race, I would say your Tues. workout is not enough time at 5:15, something more like 5 to 6 x 6 min. start at 5:15 w/3 min. rest, try to get a little faster and shorten rest. End last one @ 5:10 w/90 sec. rest. Goal is 26 min.?

What do you run recovery/easy paces at? Long run pace?

80 mi. is not too much for Soph/Jr, what year are you in?

My son is a Jr. , first race is Sat 6th. His first race is at high altitude, trying to go 25:50

tuesday was meant to be easy. were i not racing, i wouldve done 8 repeats, not 6. the workouts will get tougher in late september, for now its just really early.

easy runs lately have been 7:05ish pace, recovery runs anywhere from 7:15 to 7:45 depending on terrain. long runs are just easy run pace, but usually no faster because we do long runs in the hills around town.

i'm a 4th year, turning 22 next month.

btw, my workout tomorrow is mile repeats on a cr*ppy grass loop. did the same workout last year, ran 5:34, 5:29, 5:19, 5:13, 5:07 and noted that its probably 10-15sec slower than the track. the week prior i did a 5mi tempo, 5:38/mi. havent done any tempos this year yet but i think i could run 5:35s for 5mi, so i'll shoot for slightly faster splits tomorrow. start at 5:30, drop down.

Don't worry about your first race too much. I ran 24:35 on the Wisco course a few years back after opening with a 19:20 6K. My 10 mile threshold runs with the teams sucked. I ran 62-64 min consistently in those while guys I would crush on race day would run 56-58 min. It's all about being tough on race day man.

so turns out that i get another few chances to prove myself worthy. i can be added on end of this month or 2 weeks before conference.

couldnt run much due to my calf. currently at the health center hopefully its not a tibia stress fracture. today i worked on core amd did 4x 5 min on bike with 2 min recovery. so during the 3 weeks imma run, bike, and core. point is trying to get into better shape than when i ran. 25:05 for 4.5 miles

Working back through some stomach issues. Have still been training, but my body is at 85%.

its more likely a really bad strained calf. i cant run till most likely monday until i see physical therapist. makes sense or else ill make it worse. not only ill be running, ill be biking during the 3 weeks

Try Hard where are you at school now? Still UW? Fill us in where you're walking on or have joined!

This is one of my goals.

been camping so havent got my week up from last week

M 9 rec

T 3.5 and 11 w/ 5x1mi

W 6 and 7

Th 4.5 and 8

F 3 and 11 w/ 16x400, 78s

Sa 8

Su 16

total 87.2, 7:05/mi avg

5x1mi was on grass, progressed: 5:36, 5:30, 5:20, 5:15, 5:05. net uphill for all of them slightly

16x400 was easy, all around 78 with last few around 70

Forgot to post but I went 25:52 last Saturday on a fast course. Pretty happy for early in the season. I was pretty consistent in pace but faded just slightly at the end. I really want to go under 25:30 now and will have several more good chances, but this race was tough and it's hard for me to see dropping 20-30 seconds! Long season though so hopefully more workouts will only make racing feel easier.

reed wrote:

8/15 hill sprints, little faster

how long are your hill sprints in terms of seconds?

congrats!!! you're the first poster in this thread to accomplish this!

anyways, ive been rehabbing. today i ran 3.65 miles felt better than expected. gonna have to do some hard core rehabbing. its like how centro had to rehab like crazy and then made it to London.

my best chance of reclaiming my spot will be at baylands.

hey reed, did someone from the cpslo distance club got called up to the varsity team?

After working through some stomach issues (virus, I think) I feel a lot better. Had a terrible first race of the season dealing with the stomach and the heat, but have started feeling normal again. Training was relatively normal during the last few weeks, but with about 5 less mpw during the last week of august and the first week of september.

For all the guys that are asking about what I'm doing this year, I transferred to Miami University (OH) and am on the team there. Aside from not making the team, UW was a not a good fit for me, as I didn't enjoy my freshmen year there. Very happy I made the switch.

Raced a 5k today on our home course. It's a flat fast course around some farm fields. Weather was a cool 55 degrees. Ran 15:40 for the 5k with splits of 4:47 (everyone hammered the first mile) and 9:47. Big pr for me as my official High School XC pr was only a 16:24 (16:15 in a road race last summer, but I don't count those). Pretty happy with how it went. Next up is an 8k in a few weeks. On a fast course and on the right day sub 26 is certainly achievable.

nice on the result and transfer. you will do great things!

Wondering when I should decrease mileage? I'm at 80 right now, but about 15 of that is easy double runs so really only 65 in singles. I'm feeling fine. Obviously no intense workouts have taken place yet. How long should I hold at 80? The important races aren't till the end of Oct/early of November. But I would like to post fast times as well in the upcoming weeks

I'm not sure if my next race will either be this Saturday, or the following. Either way it should be another good opportunity and I think I am going to be more aggressive in the first half of the race and see if I can hang on for a PR around 25 mid

ran for 36 mins

did 5 min, 4 min, 3 min, 3 min, 4 min , 5 min on the bike

then did med ball.

will do tempo run of 4 miles tomorrow

did 4 mile tempo.

ran 24:13. splits were 5:56, 6:02, 6:02, and 6:13.

Not bad especially when it was my 3rd day back running. It will get better from there. i have no choice but to increase intensity in order to get in good shape in a month.

Biked for 20 minutes and then did med ball exercises for core.