Doclove wrote:
'I ran a trail 50k earlier this year and easily took first with about a 6:50 pace.'
1/10 only the gullible above got taken in
That time would win most 50ks easily. What is your point?
Doclove wrote:
'I ran a trail 50k earlier this year and easily took first with about a 6:50 pace.'
1/10 only the gullible above got taken in
That time would win most 50ks easily. What is your point?
Easy. You need to improve two things, lactate threshold, and speed efficiency.
1)For lactate threshold, run at or slightly faster than 10 mile race pace, starting with 5 X 1k, increase to 8-10 reps over time, only 60-90 secs recovery. Very important: this will feel super easy first few reps, but do not run too fast or your start training your anaerobic systems.
2) For speed efficiency, 4X400m at about 3 sec faster than 5k pace, only 30secs recovery. That's one set. Jog a lap and do at least a second set, work up to 3 sets.
Bonus: To train leg turnover when tired and train persistence through drudgery, i like the dreaded Thirty-Thirty-Thirties: 30 seconds hard, 30 seconds easy, for 30 minutes. Maybe start with 15 mins to reduce chance of injury.
Helps to do all these workouts with runners who are of similar ability.
Lactating Mother wrote:
Easy. You need to improve two things, lactate threshold, and speed efficiency.
1)For lactate threshold, run at or slightly faster than 10 mile race pace, starting with 5 X 1k, increase to 8-10 reps over time, only 60-90 secs recovery. Very important: this will feel super easy first few reps, but do not run too fast or your start training your anaerobic systems.
2) For speed efficiency, 4X400m at about 3 sec faster than 5k pace, only 30secs recovery. That's one set. Jog a lap and do at least a second set, work up to 3 sets.
Bonus: To train leg turnover when tired and train persistence through drudgery, i like the dreaded Thirty-Thirty-Thirties: 30 seconds hard, 30 seconds easy, for 30 minutes. Maybe start with 15 mins to reduce chance of injury.
Helps to do all these workouts with runners who are of similar ability.
I like your handle.
just want to add that the 5x1k IMO should look like a cruise tempo. 60s rest is already a lot, 90s is too much.
and on the 400s you can go faster than ~3k pace. much faster. mile pace would probably be ideal, with extended rest.
ok, mostly agree, i wanted to err on side of caution to reduce injury potential. This guy does have tons of mileage/experience so should be able to handle your suggestions.
Maybe for first time out start with 60s rest for tempo recoveries, 3k race pace for 400m. Adjust accordingly.
9/10. Still getting serious replies on the second page.
Jolly Rodger wrote:
9/10. Still getting serious replies on the second page.
You could be right given few replies by OP, but it has to be real since this is the website where your dreams become a reality.
They need to change that to "Where your dreams become troll posts."
Lactating Mother wrote:
Jolly Rodger wrote:9/10. Still getting serious replies on the second page.
You could be right given few replies by OP, but it has to be real since this is the website where your dreams become a reality.
queryquery wrote:
That's about 50mpw for the entire year. Last year I ran about 1,700 total, the year before 1,300.
How did everyone miss this glaring mathematical error? 1700 miles total for the year = 32 mpw. Not 50 mpw.
And 1300 from the year before = 25 mpw
That's a 2-year average of just under 29 mpw. For a 50K champion.
Something's rotten in Denmark...
I don't know you, but I know your type.
You are a heavy runner. You pull yourself on with strong quads, but have no "pop" in your legs. Low flexibility.
You love the endurance high, when you hit the second hour of your trail run and feel warm and loose with everything perfectly syncopated. . . Nine minute pace feels fast on singletrack.
You're not afraid of a track workout, but you run 1200 repeats at 6 minute pace and consider it speedwork.
Retool dude! You have hella base. Go run 400s until you teach the back of your legs to fire, then move up the distance.
As long as a 30 minute continuous run is your "speed work" you will continue to see no change.
How do you think Hicham El G felt after 1999?
You definitely need to do some speed work. Intervals: 6x800's; 4x1200's. jog lap 2min recov. Start with your current 5K race pace and work it down over time. You should also do a cycle of Rep workouts. 12x200's; 8x400's at mile race pace with full rest. Get your turn-over going. Don't you get bored grinding out runs at the same pace? You are also doing a lot of your junk miles too fast. You are basically caught in the middle. Doing a bunch of miles at a mediocre pace instead of hitting it hard and then recovering properly with 7:30-8 min pace. You should work yourself down below 18 by doing speed work at least once or twice a week. Do some hills and tempo runs too. You need to push yourself so you are above your anaerobic threshold for periods of time. Then recover by keeping your heart rate in the aerobic zone. 40-50 mpw is more than fine for an 18 min 5K guy who isn't worried about doing marathons.
Do the math! wrote:
queryquery wrote:That's about 50mpw for the entire year. Last year I ran about 1,700 total, the year before 1,300.
How did everyone miss this glaring mathematical error? 1700 miles total for the year = 32 mpw. Not 50 mpw.
And 1300 from the year before = 25 mpw
That's a 2-year average of just under 29 mpw. For a 50K champion.
Something's rotten in Denmark...
2500 is stated in the post title, 1700 is for the previous year.
If this thread gets to a third page...9.3/10
SUCKERS!!! hahahahaaaa
This may or may not be a troll. 5 thoughts.
1) How old are you? Sometimes if you are getting older, staying the same is a good thing.
2) What was the weather like as the one guy talked about?
3) Mileage is the key to running but you need workouts. As one poster said, train don't just run - particularly for the 5k. The 5k is a grind.
4) The guy who said an 18 minute 5k guy could run mid-2:40s for a marathon is on some great drugs. Where can i get some?
5) Sports Gene- go read it some guys don't improve with training.
i have no variety in my training and do normal training runs at a faster pace than my ability suggests i should, then post on LRC, baffled as to why i am not improving
rojo wrote:
4) The guy who said an 18 minute 5k guy could run mid-2:40s for a marathon is on some great drugs. Where can i get some?
.
You know that's probably not much different from comparing Paula's 5k with her Marathon.
I have confession.
Through most of the 90s only ran about 50 miles a week. Ran sub 32:30 about a 10 times. I also went to a liberal to college and think that letsrun political trolls suck. Should I shoot myself?
At one point when I was coming back from many years of injury, after running just easy miles by myself I seemed to plateau somewhere around 19 low for 5k, and I just couldn't run six minute pace for 3M or more. I had raised my mileage from the teens to forties, fifties, and even low sixties with hardly any improvement. Then I started doing workouts with clubs and within two weeks, I was running sub 6 minute pace for 5M, which I had just barely done in college xc before the injuries, and the pace kept coming down with workouts year after year. Just start running workouts with better people and try to keep up with them for longer and longer stretches and you will drop a lot of time.
Mcmillan says 1804 5k equates to 653 pace for 50k.
Mcmillan says 1804 5k equates to 653 pace for 50k.