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Excel is fine too, maybe im more vintage style and like the idea of presenting a handwritten "book of sweat" to the future generations :D
You want logs? Here is another one!
M: 10k 5:00/k easy + 300m acceleration within the run. Maybe about 3:40 pace to remember what good form is
T: 8k Easy+Form Drills + Stairjumps
W: 12k 5:00/k easy + 20 jumps uphill
T: 15k long run hilly forest about 5:00 pace
F: 12 total (3x3 hillsprints, 1k rest at 5:30/k pace after each set) + form drills + stairjumps
S: 8k very easy 5:20/k with 1k in 4:04 in the middle
S: 10k starting 5:20/k progressive run to 4:20/k. avg pace was 4:46 + Strides
about 75k total, no speed just aerobic work and slow on easy days.
To all the US Boys with miles. 5:00/k equals 8:00mile pace.
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On September 25 2012 05:52 Occultus wrote:
Excel is fine too, maybe im more vintage style and like the idea of presenting a handwritten "book of sweat" to the future generations :D
You want logs? Here is another one!
M: 10k 5:00/k easy + 300m acceleration within the run. Maybe about 3:40 pace to remember what good form is
T: 8k Easy+Form Drills + Stairjumps
W: 12k 5:00/k easy + 20 jumps uphill
T: 15k long run hilly forest about 5:00 pace
F: 12 total (3x3 hillsprints, 1k rest at 5:30/k pace after each set) + form drills + stairjumps
S: 8k very easy 5:20/k with 1k in 4:04 in the middle
S: 10k starting 5:20/k progressive run to 4:20/k. avg pace was 4:46 + Strides
about 75k total, no speed just aerobic work and slow on easy days.
To all the US Boys with miles. 5:00/k equals 8:00mile pace.
Are stairjumps where you see how many stairs you can jump at once, jump off both feet? Haven't done this since HS football. Is that supposed to help you with sprinting/getting off the running block?
Do you use a watch to help you do your progressive run or do you have it down to a feel?
@L_Master: I just reread the definition of what a "stride" is and guess I've been doing it wrong! I thought the sprint at the end was supposed to be a stride but I'm going too hard for too long. I'll change this to picking up the pace a little at the end or actually throwing some strides in there. My 5k plan is basically to get in 80k+ this week and then transition in some of your workouts for 2 months. I think I'll try to run a 5k at close to race pace at the end of this week just to see where I'm at. Not sure if my goal should be 22 mins or 20 mins etc at this point.
Still unsure of how the winter will affect my running as I've never done it before. I'm planning on buying some gear, including heated gloves, and wearing ski goggles to try to keep running out doors. There's a gym beside my house that I'll sign up for if that fails. How do you handle the winters? I assume it gets pretty chilly in Colorado.
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We do nothing really intense on stair, its more like running the stairs up a little slower and lift your knees up 70-90° angle. Good for a strong kneelift while running.
Another thing you can do is step ups on a single stair. Do it on your forefoot, fully extend the leg standing on the stair and lift the other knee (which is not on the stair) in a 70° angle. This should copy the running motion and improves your stability.
Its nothing fancy, just 10 minutes here and there for stability and a little strength. Its not speed or sprint-oriented.
With training over 80k/week close to 5:00 pace you should be able to run a 20min 5k ANYTIME! If not, something in your training is too much. Either pace or distance.
Think about this: If you run 80k+ for a 19min 5k and maybe 40min 10k, what are you going to do once you wanna approach sub 17 times or maybe <1:20HM? 150km per week? Keep calm dude, building the blood vessels and stuff takes a lot of time. If you need the miles, slow down. If not, cut down the weekly pensum. The serious stuff/competition happens in Spring/Summer. Long way to go.
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On September 25 2012 05:52 Occultus wrote:
Excel is fine too, maybe im more vintage style and like the idea of presenting a handwritten "book of sweat" to the future generations :D
You want logs? Here is another one!
M: 10k 5:00/k easy + 300m acceleration within the run. Maybe about 3:40 pace to remember what good form is
T: 8k Easy+Form Drills + Stairjumps
W: 12k 5:00/k easy + 20 jumps uphill
T: 15k long run hilly forest about 5:00 pace
F: 12 total (3x3 hillsprints, 1k rest at 5:30/k pace after each set) + form drills + stairjumps
S: 8k very easy 5:20/k with 1k in 4:04 in the middle
S: 10k starting 5:20/k progressive run to 4:20/k. avg pace was 4:46 + Strides
about 75k total, no speed just aerobic work and slow on easy days.
To all the US Boys with miles. 5:00/k equals 8:00mile pace.
Sweet, another one joins the fun! I have to say I really like all the drills and stuff you have in there, reminds me that I need to do more of the same.
Oh, how's your fitness at, as I know you've been battling injuries and the like for the past couple of months?
I thought the sprint at the end was supposed to be a stride but I'm going too hard for too long. I'll change this to picking up the pace a little at the end or actually throwing some strides in there.
Yea that won't really do the same things a stride will, and can actually hurt things as when you start to get tired and/or working hard it's easy for your form to get bad. Strides are short (20-30s) pickups to a quick pace with nice full recovery. It should basically be short enough that there is no challenge from the pace, almost like trying to imagine your an elite runner and that pace is actually easy for you.
I think I'll try to run a 5k at close to race pace at the end of this week just to see where I'm at. Not sure if my goal should be 22 mins or 20 mins etc at this point.
If you do just time trial it, you'll end up running faster in a good race (probably 30+ seconds). I agree with Occultus that 20 is a good goal. I'm not sure you could run it right now without any faster work at all, but based on your typical pace and how you respond to intervals something in the 19-19:59 range should be a pretty good target goal for that December race.
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Took a longer 6 week break (end july-mid september) and just started base training for the new season. So fitness is not the best, but it comes back. 1-2 gym sessions per week additional for some basic strength, not heavy lifting. Gained 5lbs which i try to keep. (187cm/70kg)
Injury-wise: since its always the same stuff (very tight muscle knots which make running impossible for about 3 week) i checked nutrition and hydration. Also added a protein shake with sugar immediately post-trainingv and multivitamin supp. Maybe I was not drinking enough (0.5 gallon per day is not that much) and again I need to eat more. t.t
Even though i have vacation right now and the only thing I do is chilling at home and training once per day I need about 3200 calories to maintain weight. Totally neglected that in the past.
But anyway, ready to strike! sub 17 5k and 34:xx 10k are the plans for this season. (single periodization, so season is from oct-august)
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On September 25 2012 18:24 Occultus wrote:
Took a longer 6 week break (end july-mid september) and just started base training for the new season. So fitness is not the best, but it comes back. 1-2 gym sessions per week additional for some basic strength, not heavy lifting. Gained 5lbs which i try to keep. (187cm/70kg)
Injury-wise: since its always the same stuff (very tight muscle knots which make running impossible for about 3 week) i checked nutrition and hydration. Also added a protein shake with sugar immediately post-trainingv and multivitamin supp. Maybe I was not drinking enough (0.5 gallon per day is not that much) and again I need to eat more. t.t
Even though i have vacation right now and the only thing I do is chilling at home and training once per day I need about 3200 calories to maintain weight. Totally neglected that in the past.
But anyway, ready to strike! sub 17 5k and 34:xx 10k are the plans for this season. (single periodization, so season is from oct-august)
Have you tried foam rolling for muscle knots? Back in college I had to quit mid-season due to IT band issues. I tried running a year or two later and it came back in the first week. I've picked up running again but I have a foam roller now and I've had no issues (Five Finger possible contributing to this as well).
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Foam rolling helps but it still needs some time to get back. The first few days when the knot pops up i have to dig with the handle of a screwdriver to get any result :D
Guess its a overuse (too much use of track spikes too soon and calves too weak)/wrong hydration and nutrition thing. But it should be a thing of the past now.
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On September 26 2012 00:35 Occultus wrote:
Foam rolling helps but it still needs some time to get back. The first few days when the knot pops up i have to dig with the handle of a screwdriver to get any result :D
Guess its a overuse (too much use of track spikes too soon and calves too weak)/wrong hydration and nutrition thing. But it should be a thing of the past now.
Have you ever received a sports massage? If you have muscle knot issues a good massage can work them out but it's very painful if they're doing it right.
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Yeah i had, but I guess its a combination of knotting up and damage/tear.
Question to all US Citizens among us: What is an average 10k time for an american college/uni student and how many miles do they log? Just curious because i talked about it with guys from my club saying that times like 30-31 minutes are nothing special in the States because they run a lot like 80-100 miles per week.
I currently live in Germany where you would be ~top 25 (ALL runners counted, not just students) with a 30 minute flat time right now.
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Question to all US Citizens among us: What is an average 10k time for an american college/uni student and how many miles do they log? Just curious because i talked about it with guys from my club saying that times like 30-31 minutes are nothing special in the States because they run a lot like 80-100 miles per week.
I assume you mean an average time for a competitive, collegiate athlete, as opposed to just a random student in college. If you mean random college students then probably 24-26 minutes or something.
Probably average would be around 16-16:30/33-34 minutes. Average for D1 schools would probably be close to 15/31, with the top 10-20 programs being closer to a 14:30/30:00 average and the weaker schools being worse than 15/31. So basically I would say that yes, certainly 31 and probably 30 to is nothing special; but particularly the latter mark is much better than average.
As far as mileage, I believe most programs nowadays are upwards of 60-70mpw, but I'm not sure how common 90-100+mpw are. Certainly some runners are doing it at various programs, but I doubt it's expected at the majority of colleges.
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Thanks! Was exactly what im looking for. So it seems that consistency, intelligent training and some miles seem to work if you have at least decent talent.
Confidence here is really low. We had NO athletes qualifying for the olympic 10000m and Marathon. In my whole area there are only 1-2 33min flat guys. So if you manage these times you are a hero.
Dunno, i like playing around with this toughts how good i can be and i certainly dont wanna stop at 33 minutes.
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On September 26 2012 07:16 Occultus wrote:
Thanks! Was exactly what im looking for. So it seems that consistency, intelligent training and some miles seem to work if you have at least decent talent.
Confidence here is really low. We had NO athletes qualifying for the olympic 10000m and Marathon. In my whole area there are only 1-2 33min flat guys. So if you manage these times you are a hero.
Dunno, i like playing around with this toughts how good i can be and i certainly dont wanna stop at 33 minutes.
Wow. That's really surprising. 33min is basically equivalent with 16 flat, which often isn't even the winning time here at local 5ks, and I'm at about 2200m altitude.
While it's still a very good time, low 16s is a common HS time for runners with a moderate amount of talent so it's kind of surprising to hear that in your area it's an almost crazy time.
I will say that living in Colorado and reading letsrun all the time warp your perspective about what is good. Starts to feel like everybody and their mother runs a low 16s 5k or better.
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I ran at a very small college and winning 8k times for meets were like sub 27 min. I ran 30-32 min and was pretty average.
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I ran in a division 3 state school conference and average times were around 16:00 5k, 27:00 8k xc, and 33:00 10k.
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Whoa, so much quality out there. Mordek fast as hell :O This is our TOP 10 overall list for 10k road races. Counting all road races 2011/2012. Gabius is a 7:35 3k guy and did a fun 10k, but its the only "fast" guy we got.
28:34 Arne Gabius
29:09 Rico Schwarz
29:13 Stefan Koch
29:32 Philipp Pflieger
29:39 Vitaly Rybak
29:39 Musa Roba-Kinkal
29:54 Sören Kah
29:59 Jakob Stiller
30:03 Hagen Brosius
30:03 Sebastian Reinwand
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10k very hilly easy run today. I live in a very flat area and travelled a little bit for this route but it gives you a ton of strength. Doing this every week would be definitely a big improvement.
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On September 22 2012 19:31 Occultus wrote:
About the heart rate/pace thing. I (sub 18 5k) do nearly all my runs at 8min mile pace. Very easy runs are 8:30 and my coach (worked with kenyan World Champs in the past) still says I run too fast.
He endorses easy miling on hilly routes (60 miles/week is enough, 1:30h long run) and during base period all the speedwork comes through racing and 3-4 strides during your easy runs.
So 1-2 (xc) races every week are not unusal, sometimes even 2 races in 2 days but thats it.
After ~8-9 weeks some treshhold work and 6x200 with long rest for leg speed is added.
Serious stuff starts in March/April.
You can speed up your easy runs once you reached your limit in terms of mileage. Before that point additional miles >> increased pace.
Just realized this "keyan world champ" is London Bronze guy Abel Kirui. He stayed 30-40km near to my place before he switched to Renato Canova.
Another famous athlete was Tegla Loroupe. 3x 1/2 Marathon champ and former Marathon WR.
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Signing up for a 10k next weekend. I would say we'll see where I'm at but you drink beer every lap (not sure what distance a lap is yet..) XD
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On September 28 2012 02:07 mordek wrote:
Signing up for a 10k next weekend. I would say we'll see where I'm at but you drink beer every lap (not sure what distance a lap is yet..) XD
This should be a good indicator of your current beer chugging ability though.
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On September 28 2012 03:54 L_Master wrote:Show nested quote +On September 28 2012 02:07 mordek wrote:
Signing up for a 10k next weekend. I would say we'll see where I'm at but you drink beer every lap (not sure what distance a lap is yet..) XD This should be a good indicator of your current beer chugging ability though.
Which is very weak, I will openly admit this haha. It's going to be an experience.
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On September 28 2012 02:07 mordek wrote:
Signing up for a 10k next weekend. I would say we'll see where I'm at but you drink beer every lap (not sure what distance a lap is yet..) XD
Beer per lap on a 400m track as in 25 beers? Or beer per k? Either way... I predict puke by km 5 
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EPT
