Aquarius wrote:
Do a mile or a 1500m too, that should help to give an idea of where you currently stand (see previous pages for details).
I have very little experience on the distance, but I've gotten better. My personal best at the 1500 is 5.37, but it was in late august, way after my peak form. It should be said that the meassurement was a bit off, so the correct distance is more like 1530-1550.
I gave it a go about a month-and-a-half back and only got 5.59.
There's a fine line between "psychotherapist" and "psycho the rapist"
Aquarius wrote:
Do a mile or a 1500m too, that should help to give an idea of where you currently stand (see previous pages for details).
I have very little experience on the distance, but I've gotten better. My personal best at the 1500 is 5.37, but it was in late august, way after my peak form. It should be said that the meassurement was a bit off, so the correct distance is more like 1530-1550.
I gave it a go about a month-and-a-half back and only got 5.59.
There's a fine line between "psychotherapist" and "psycho the rapist"
I have very little experience on the distance, but I've gotten better. My personal best at the 1500 is 5.37, but it was in late august, way after my peak form. It should be said that the meassurement was a bit off, so the correct distance is more like 1530-1550.
How far after your peak was that time run, cause that is quite a slow time. I myself have a Mile PB of 5.12, and that was run way in the offseason (in mid November) and I am usually a 200/400m runner, and thats my training focus (Never trained for anything long for a single day of my life)...
Also, was that raced on the track or on the road (since the you said the measurement was off)...
Martial1 wrote:
Just had a freshman meet, ran a decent 58.98 in the 400 m. Track is done now, so it's time to get some base miles for XC.
What is your usual distance? 800?
Also, how early does/did your outdoor season end that you are already calling it quits and want to start doing miles for the XC Season...
Edited by miggi133 on 06-06-2014 21:19
Martial1 wrote:
Just had a freshman meet, ran a decent 58.98 in the 400 m. Track is done now, so it's time to get some base miles for XC.
What is your usual distance? 800?
Also, how early does/did your outdoor season end that you are already calling it quits and want to start doing miles for the XC Season...
Outdoor is finished (states are tomorrow but I didn't qualify). We have x-country practices all summer, starting June 22. It's a bit disappointing, because I was hoping to cycle a lot more. Maybe I shouldn't run x-country so I can get a bunch of riding in this summer (I'll actually probably try to do both)
And 400 is (at least this season) my usual distance, however I've had a nagging knee injury and terrible shin splints , so I wasn't in peak condition.
That's coherent with his 1500 and 3000 (difference : 1500 m and 5:12, which mean 3:28 per km of critical speed, which can be maintained during 10 km, that'd theoretically mean a 34:40, so 34:46 makes sense).
I'm back from my 10 km race. It got extremly warm today. Weather was "normal" for Spring this week, and it'll be cold this weekend, but tonight it rose to 27 °C or something like that. I didn't warm up properly (lots of low speed jogging, only one acceleration, no race pace intervals), and was already thirsty before the race started, despite the litres of water I had drank today and yesterday.
I started and tried to remain on the basis of a sub 38:00 time, but got some sort of spike around 5k. I felt the pace was too fast, despite the lack of serious difficulty on the course and the pace being rather normal for my current potential. During the second half the guys in front of me dropped me, but not by much. My pace totally dropped : 3:55 to 4:10 per km. No way to accelerate.
Final time : 38:44. Best 10 k according to the GPS : 38:34.
I ranked 30th or so, on a rather large field, perhaps 300.
Chatting with the other guys at the end of the race : everyone had his pace dropping in the second half. One from my club aimed for less than 34:00 and ended in 35:30, yet he overtook people in the end, with a pace of 3:50 ! One guy collapsed because of the heat, another had his nose bleeding.
I'm glad it ended, it can only go better next time.
Aquarius wrote:
Do a mile or a 1500m too, that should help to give an idea of where you currently stand (see previous pages for details).
I have very little experience on the distance, but I've gotten better. My personal best at the 1500 is 5.37, but it was in late august, way after my peak form. It should be said that the meassurement was a bit off, so the correct distance is more like 1530-1550.
I gave it a go about a month-and-a-half back and only got 5.59.
As miggi said, it's not that good, which is strange since, from memory, your PB on 10k is ~37:40.
If your form has evolved, your time from weeks ago will not be significant, but still, let's give it a go, in the light of a 18:20 objective on 5k.
Case 1 : poor reserve (100 m).
Recent critical speed : (1540-100)/359 = 4.01 m/s / 4:09/km (weak by your own standards)
PB critical speed : (1500-100)/337 = 4.15 m/s / 4:01/km (same as above)
Case 2 : great reserve (400 m)
Recent CS : (1540-400)/359 = 3.18 m/s / 5:15/km (unlikely for a trained guy)
PB CS : (1500-400)/337 = 3.26 m/s / 5:06/km (same as above)
In general : your CS is more or less equal to that of your 10k performance (in my case : 1 % faster than my 10k).
I'd say yours, at best, would be around 3:46/km (4.42 m/s), and your reserve is probably average (around 240-250 m).
In these conditions, your potential for 5k would be 17:56.
But as you've said, you're far from your best, so even with a 245 m reserve, to reach 18:20, you'd need a critical speed of 4.32 m/s (equivalent to 38:33 on a 10k).
I can't say whether you're able to do it now, but that looks much closer to your best than to your recent performances.
Edited by Aquarius on 06-06-2014 22:32
I did a 21:52 on a 5km, haven't trained running specific. All the running comes from floorball...But I signed up for some competetion, 5km, and want to improve my time a bit, should be plenty of room for that. Any suggestions?
Present:
Tinkoff-Saxo - AG2R - Colombian riders
Past:
Francisco Mancebo - Illes balears - Carlos Sastre - Kelme - Robbie McEwen
5k performances (or most distances equal or superior to 1500 m) are very dependant on your VO2max speed. So, get yourself a track and let's get to work : run at 90-105 % of that speed for as long as you can.
Split it in intervals if you need (30-30 seconds), 200, 300, 400, 500, 600 m, 1km intervals, etc.
It seems quite reasonable to do around 5k at that VO2max speed per session.
Don't bother too much with low speed running (except for warm up and cool down moments), they're not the ones that'll make you improve your time.
To guess what your VO2 max speed is, I'll apply the same as above for cactus-jack Speed = Critical speed x time + reserve, assume you have an average reserve and that your CS is equal to 90 % of your VO2 max speed. So...
CS = 3.62 m/s (4:36/km). VO2max speed ~4:02 m/s (4:09/km). You do the math to figure what times you should do at 100-105 % of that on 200-300m, 100 % on 400-500-600.
Also try to run 20 minutes (start with 15 maybe) once a week at your critical speed.
Aquarius wrote:
Do a mile or a 1500m too, that should help to give an idea of where you currently stand (see previous pages for details).
I have very little experience on the distance, but I've gotten better. My personal best at the 1500 is 5.37, but it was in late august, way after my peak form. It should be said that the meassurement was a bit off, so the correct distance is more like 1530-1550.
I gave it a go about a month-and-a-half back and only got 5.59.
As miggi said, it's not that good, which is strange since, from memory, your PB on 10k is ~37:40.
If your form has evolved, your time from weeks ago will not be significant, but still, let's give it a go, in the light of a 18:20 objective on 5k.
Case 1 : poor reserve (100 m).
Recent critical speed : (1540-100)/359 = 4.01 m/s / 4:09/km (weak by your own standards)
PB critical speed : (1500-100)/337 = 4.15 m/s / 4:01/km (same as above)
Case 2 : great reserve (400 m)
Recent CS : (1540-400)/359 = 3.18 m/s / 5:15/km (unlikely for a trained guy)
PB CS : (1500-400)/337 = 3.26 m/s / 5:06/km (same as above)
In general : your CS is more or less equal to that of your 10k performance (in my case : 1 % faster than my 10k).
I'd say yours, at best, would be around 3:46/km (4.42 m/s), and your reserve is probably average (around 240-250 m).
In these conditions, your potential for 5k would be 17:56.
But as you've said, you're far from your best, so even with a 245 m reserve, to reach 18:20, you'd need a critical speed of 4.32 m/s (equivalent to 38:33 on a 10k).
I can't say whether you're able to do it now, but that looks much closer to your best than to your recent performances.
I haven't done a 10k in a few years, but my 5k PB is from July last year at 18.21. My 1500m (or rather 1540m) PB was set about 6-8 weeks after that.
I'm not planning on reaching 18:20 tomorrow, so to speak, but that's my goal for the season.
There's a fine line between "psychotherapist" and "psycho the rapist"
Martial1 wrote:
Outdoor is finished (states are tomorrow but I didn't qualify). We have x-country practices all summer, starting June 22. It's a bit disappointing, because I was hoping to cycle a lot more. Maybe I shouldn't run x-country so I can get a bunch of riding in this summer (I'll actually probably try to do both)
And 400 is (at least this season) my usual distance, however I've had a nagging knee injury and terrible shin splints , so I wasn't in peak condition.
Well, if the 400 is your usual distance, you should definitely think about skipping the cross season and keep your training on the track. My coach is a development coach for Athletics Irelands National Team and a internationally qualified sprints and mid/long-distance coach and he would quite literally kick my head in, if I were to decide to run a x-country race.
If you want to continue focussing on the 400, your best bet is, as I said before, to do a proper winter season on the track. It would also allow you to cycle a lot more, since you should use the winter to increase your aerobic levels a bit.
May I ask you what your PB (or PR what you guys call it in the US) over the 400 is and what age you are?
Also, Its really weird that your outdoor season is already over. Sure, Schools in Ireland were over last week but there are millions of meetings specifically for juniors (U20's) or they are allowed to enter Senior/U23 competitions, as well as Provincial and National Championships to take part in (Yes, Ireland is a lot smaller so its easier to actually attend nationals). But its weird that you dont have the chance to do any meetings/races within your local area.
To compare, my outdoor season started back in April with the University Champs and then there was a month of nothing, before the actual outdoor calendar started for me with County Championships etc, and Im currently in full swing to prepare for two meetings next week alone and the irish season wont end till like mid-August, so I have a lot more racing to do...
On the injury front I feel for you. Shin-splints are a pain in the t*ts, but once you rest a bit and start strengthening the calves, it will take care of itself. Same with any kind of muscle related injury. The stronger your system is, the better it can resist those overuse injuries. Was your knee injury IT-Band Syndrome, by any chance? Cause that is an awful lot worse and of the same nature as Shin-Splints: an overuse injury...
--------------------
On a vaguely related note, I think its been a while since I shared my "running"...
Sadly I have to report that Im still chasing my 400pb of 51.55, but I came close in the first round of the National League where I ran 51.58 in pouring rain and I also started the 4x4 team in the same race (we came second). Had a couple of rough races, where I wasnt where i wanted to be on times, but I took home the Bronce Medal in the Leinster Provincial Championships. Had I chosen to race in the U23 category (im only 21 after all) I would have won the Gold medal comfortably, since both races were run together and the eventual winner was not only a good bit slower on the day, but has yet to beat me outdoors this year!
As for the 100,m I gave it a go in the Kildare County Championships where I won the Silver clocking a pb of 11.56 missing out on the gold by merely 0.02 seconds... Next race over a hundred on the 14th.
In the 200, Im also chasing my PB, but my seasons best of 23.51 (silver in the counties) and my clocking of 23.58 a couple of weeks ago (both times from lane 2) make me hopeful, that I can give it a good go on the 14th...
Lastly I also now have an official pb over 300m,with 36.41, from Lane 1 which isnt to shabby...
Not too bad for my first year running 4's, I think
Try to run around 4.02 m/s (4:09 / km) in certain intervals, which should be around 500 m - 1 km if I don't want to do too many repetitions?
Repetitions can be dull, but you have to do them to improve significantly. Don't skip the 200 and 300 at 105 %. Target times for you should be approximately 0:47 and 1:10.
You'll probably struggle to maintain VO2max speed for over 500 (2:02) or 600 m (2:27), so which is why I suggested 90-95 % (3:53) for 1k intervals (but 1k intervals are probably a bit too long, so not so relevant, to prepare 5k races).
If after some sessions you feel the targeted times are becoming too easy, don't hesitate to do a ~20 minutes and a ~4 minutes max effort to recalculate a new critical speed (do the difference between distances and times, then divide : that's your critical speed).
@miggi133: Nice time of 51.55! I'm nowhere near as good as you, but then again, I don't have an internationally qualified sprint coach. My PR is the 58.98 I ran, but to put things in perspective, I am only a freshman who was injured. Speaking of the injury, it wasn't IT-band syndrome. I have this weird bone malformation on the side of my knee—not the joint—which hurts after running longer distances, if I bend it in a certain fashion, or if I bang it on something. I have been going to PT which has been helping, so hopefully that will resolve itself.
Concerning the short season, I really don't know. I think the difference is that you are doing nationals, and I didn't even qualify for states (qualification time was 55 seconds). Nationals for USA is at the end of June, and the qualification for that is 47.84 seconds.
Martial1 wrote:
@miggi133: Nice time of 51.55! I'm nowhere near as good as you, but then again, I don't have an internationally qualified sprint coach. My PR is the 58.98 I ran, but to put things in perspective, I am only a freshman who was injured. Speaking of the injury, it wasn't IT-band syndrome. I have this weird bone malformation on the side of my knee—not the joint—which hurts after running longer distances, if I bend it in a certain fashion, or if I bang it on something. I have been going to PT which has been helping, so hopefully that will resolve itself.
Concerning the short season, I really don't know. I think the difference is that you are doing nationals, and I didn't even qualify for states (qualification time was 55 seconds). Nationals for USA is at the end of June, and the qualification for that is 47.84 seconds.
Hm, Well, mind you Im only in third year in college (is that Junior in the US?) and I only started track and field when I entered college. Its merely a matter of training properly for an event (aka, no x-country races when you are focusing on track) and the times will come down quickly. Sure look, I only switched up to 400 this year from 100/200 and I 2went into the year with a 56.10pb from 2 years ago. Your time will definetly come down and Id say, if you focus on the 4, youll run state qualification standard with ease. And its not that much about the coach giving you the right program (obviously important), but its about the athlete willing to put the necessary work in to achieve their goals! Also, have a look around your town for a Track and filed club and join them. Youll get a proper training throughout the year or at least the summer and they probably will tell you about any upcoming meetings in your region, so you can take part there. Also, the more you race, the better your race fitness gets, training is one thing, but nothing compares to the intensity of a race. That Time will already come down this year if you only get the chance to race a couple of meets...
Martial1 wrote:
@miggi133: Nice time of 51.55! I'm nowhere near as good as you, but then again, I don't have an internationally qualified sprint coach. My PR is the 58.98 I ran, but to put things in perspective, I am only a freshman who was injured. Speaking of the injury, it wasn't IT-band syndrome. I have this weird bone malformation on the side of my knee—not the joint—which hurts after running longer distances, if I bend it in a certain fashion, or if I bang it on something. I have been going to PT which has been helping, so hopefully that will resolve itself.
Concerning the short season, I really don't know. I think the difference is that you are doing nationals, and I didn't even qualify for states (qualification time was 55 seconds). Nationals for USA is at the end of June, and the qualification for that is 47.84 seconds.
Hm, Well, mind you Im only in third year in college (is that Junior in the US?) and I only started track and field when I entered college. Its merely a matter of training properly for an event (aka, no x-country races when you are focusing on track) and the times will come down quickly. Sure look, I only switched up to 400 this year from 100/200 and I 2went into the year with a 56.10pb from 2 years ago. Your time will definetly come down and Id say, if you focus on the 4, youll run state qualification standard with ease. And its not that much about the coach giving you the right program (obviously important), but its about the athlete willing to put the necessary work in to achieve their goals! Also, have a look around your town for a Track and filed club and join them. Youll get a proper training throughout the year or at least the summer and they probably will tell you about any upcoming meetings in your region, so you can take part there. Also, the more you race, the better your race fitness gets, training is one thing, but nothing compares to the intensity of a race. That Time will already come down this year if you only get the chance to race a couple of meets...
Very good advice. Just to clarify, I am a freshman in high school, just in case you thought I meant college. But I will definitely consider cycling and doing 400 training over the summer/fall to get in good shape for indoor. And there is summer track, so maybe I can do that too.
Martial1 wrote:
Very good advice. Just to clarify, I am a freshman in high school, just in case you thought I meant college. But I will definitely consider cycling and doing 400 training over the summer/fall to get in good shape for indoor. And there is summer track, so maybe I can do that too.
Ooohhh, Right. Still, I think your best bet for now is to do summer track and once autumn comes around cycling once or twice a week to increase aerobic levels and then a lot of speed endurance on the track during that period. Youll see the benefits in your first race next season, once you start indoors!
Question for Aquarius here... As a 20 year old runner looking to peak for an 8K cross country championship on November 1st, what should I be doing for speed intervals at this time of training? We race nearly ever Saturday starting in September leading up to the championship. Right now I am running about 25 miles a week at an easy pace to build a base (mileage increasing each week). I'm planning a 1600m time trial next week to test my fitness.
(I'll actually probably try to do both)
, so I wasn't in peak condition.
