Been running 60 miles consistent at around 6:30 average. Today I ran 10 in exactly an hour and didn't feel like it was hard until the 9th mile but I finish still pretty easy. My best run this summer was 80 minutes at 5:51 pace. I've been lifting and doing hills but I'm not sure what I can do for 8000 meters. I ran 15:00 in highschool for 3 miles in cross country.
Advice/suggestions/answers appreciated.
Good question. You only provided what you do for easy/recovery runs, so nobody can really give you an answer. Your 8k time is very much dependent on how your tempos and couple of VO2-type workouts have been going.
Incoming freshman wrote:
Been running 60 miles consistent at around 6:30 average. Today I ran 10 in exactly an hour and didn't feel like it was hard until the 9th mile but I finish still pretty easy. My best run this summer was 80 minutes at 5:51 pace. I've been lifting and doing hills but I'm not sure what I can do for 8000 meters. I ran 15:00 in highschool for 3 miles in cross country.
Advice/suggestions/answers appreciated.
That 10 miler was not "easy". There's a difference between comfortable and easy. Easy is jogging. You did not jog 6 minute pace when you average 6:30 pace every day. You're either lying to us or yourself.
With that said, since you ran an 80 minute tempo at 5:51 pace, I'd think you could run roughly 26:00-26:45 depending on the surface.
You need to be efficient and move fast. They call it the death zone for a reason.
8000 metres? Who runs that distance?
(What is can i except for... = What can i expect for...)
European,.-, wrote:
8000 metres? Who runs that distance?
Just about every dude running in every cc race in the NCAA. 8k is pretty standard around here, brah.
Okay, but it doesn't make sense to compare XC times...
Incoming freshman wrote:
Been running 60 miles consistent at around 6:30 average. Today I ran 10 in exactly an hour and didn't feel like it was hard until the 9th mile but I finish still pretty easy. My best run this summer was 80 minutes at 5:51 pace. I've been lifting and doing hills but I'm not sure what I can do for 8000 meters. I ran 15:00 in highschool for 3 miles in cross country.
Advice/suggestions/answers appreciated.
I suggest you slow down. Easy pace for a 15 flat runner is 6:33-6:56, IF you're in that shape currently, which is doubtful. If you want long term success, you shouldn't be pushing your easy and long runs.
That said, not knowing any of your times, 27:00-27:30 with a potential injury Midway through the season
TrackBot! VDOT 00:15:00 4.828032km
European,.-, wrote:
Okay, but it doesn't make sense to compare XC times...
American cross country, especially college, is often raced on weak and lame courses; not infrequently fertilizer sodden golf courses even.
It's not like they're fell running, mate.
VDOT for 00:15:00 4.828032km: 66.6
Equivalent race times based on VDOT:
Marathon: 02:29:22
Half marathon: 01:11:20
15K: 00:49:36
10K: 00:32:20
5K: 00:15:34
3Mi: 00:15:00
2Mi: 00:09:41
3200m: 00:09:37
3K: 00:08:58
1Mi: 00:04:31
1600m: 00:04:29
1500m: 00:04:11
I am a bot. Info: habs.sdf.org/trackbot
I think you'll be a sub-25:00 guy (course will be a bit short, though).
A lot of my guys ended up running the same pace for 8km that they had run for 5km in high school.
But then a lot of my guys had had pretty crappy high school programs. In particular, they typically hadn't done much in the summer. Making that change alone (i.e. getting in summer mileage before getting to campus) made it fairly routine for them to extend their 5km pace to 8km.
If your summer routine is significantly more extensive than what you did in HS, a sub-26:00 time for 8km would not be unreasonable by the end of this season.
Yes, I realize the OP was likely a troll. But it's an interesting topic (for me) anyway.
Oh, and I agree: the OP (if serious) should learn to take easy days easy.
You can expect to be injured if you don't slow some of those down.
I can promise I'm not a troll. I ran 4:15 and 9:12 running like this last year. I just really don't know what to expect for college cross country. Haven't run a true workout yet but I feel like I'm in incredible shape from just base building and i know my body pretty well to know when I'm risking burnout/injury
If you are an incoming freshman, your educational system has really let you down.
Out of all those stats, your XC time is the only one I'd be interested in.
So 15:00 3 mile = 15:35 5k (about). I'd give you 25:50 on an equivalent course. Curious to see how you do, good luck. Coming from a low 25s guy, I'd recommend taking your easy days much easier than 6:30.
Big HONKING birds wrote:
Out of all those stats, your XC time is the only one I'd be interested in.
So 15:00 3 mile = 15:35 5k (about). I'd give you 25:50 on an equivalent course. Curious to see how you do, good luck. Coming from a low 25s guy, I'd recommend taking your easy days much easier than 6:30.
Nobody has any reading comprehension. I AVERAGE 6:30 per week meaning that when you take my 8 runs a week, add them up, and divide by 8 you get 6:30. Today was an easy day. I ran 6:55 pace. Tomorrow will also be easy, around 6:45. When you take the last three days, they will AVERAGE 6:30 and only one of them was harder.
Thank you serious posters for predictions. I will bump this thread after my first race.
Incoming Freshman wrote:
Nobody has any reading comprehension. I AVERAGE 6:30 per week meaning that when you take my 8 runs a week, add them up, and divide by 8 you get 6:30.
Yeah, we can read. And what you said was this: "Been running 60 miles consistent at around 6:30 average."
Now, you probably meant that your *weekly mileage* was consistently around 60 miles. I realize that now. But you didn't say "consistently"--which would have made us think about the mileage--you said "consistent." And that made us think that the individual miles were consistent around a certain speed.
See, all that nit-picking grammar stuff that you learned in school and that you thought was BS (or so it would seem, from the thread title) turns out to make a difference. Adverbs convey a different meaning than adjectives. Go figure.
I wish you well this season. If you want to fulfill your potential this fall, make sure you go to bed before midnight *every* night. Good luck.
Had very, very similar high school times to you. Did very similar mileage, maybe less, in the summer.
My freshmen year I did a 25:28 at Pre-Nationals. Later at conference I did something very similar, on a much more difficult course (finished with the sub 25 guys).
I think if you know how to train well and believe you can run a 25:10 or lower. You gotta' work hard.