5k= 5:06, 17:28 (PR at the time)
8k= 5:07, 26:49 (PR at the time)
5k= 5:06, 17:28 (PR at the time)
8k= 5:07, 26:49 (PR at the time)
Went out in a 4:37 at conference for the 8k and regretted it immediately. Ended up running 25:47 which was a pr
Was at 12 mins for 4k. So that's 4:50 pace. Ended the 8k at 28:27 which was a PR and an avg of 5:50. Raced like an idiot.
You live and you learn.
5k = 4:47 , 15:46
8k = 4:48 , 26:17
10k = 4:55 , 32:25
4:38 or so I believe in an 8k. Ended up averaging about 5:05, so it wasn't too crazy. First mile was downhill too, so a lot of people went out fast. The leaders were in the 4:20s.
Went out in 4:57 at conference my senior year. Needed to win the JV race to make top 7 and went with my main rival. Ended up running 15:45 for 3 miles and got 2nd. First place ran 15:15 and ran 14:55 at state a few weeks later. My 3 mile PR from conference would have been top 50in the state meet and I couldn't even break into our top 7!
I ran 4:55 first mile at the state meet. Only about 5 seconds faster than I wanted but it cost me some time overall. I ran 12:46. 2.5 miles
Ran 12:28 the week before but that course may have been a little "fast" even though it was a regional meet.
Sub16_5K wrote:
I broke 17 my first time in nice weather last year.
I went out in 5:02 which was 5 seconds from my PR from a few weeks ago in a time trial (4:57)
I ran 2 5:30s and got 16:50...
I always had trouble with this as well. My coach always wanted me out fast and would usually go sub 5 and come home in a similar fashion. With 3 races to go, I found that more even splits were the way to go and started going out in just over 5:15. Broke some PRs along the way, too.
Looking back I went out too fast for probably every XC race I ever did. Consistently, I would start at 5:05 - 5:10 and finish from high 27's to 28's for 5 mile race. Fast forward 15 years I did my 5 mile road PR of 26:53 and ran every mile between 5:15 - 5:25. Why I didn't experiment with starting more conservatively back then I will never know. Maybe GPS watches would have helped?
4.45 to run 33.13. was at 9.18 3k and 15.55 5k. terrible way to race
now if i was only in 16min 5k shape i wouldnt go out quicker than 5mm