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Sadrunner
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Joined: 09 Oct 2006
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 Posted: 10/09/06 - 21:37 Post subject: ran a 5k..1st mile split was a PR...
heres a little backround info on me
-freshman+sophmore years i wasnt serious about running. 1 mile pr=5:13 800m pr = 2:10
-during my junior year i broke my neck 1/3 of the way through the wrestling season( jan. 5)
-got a neck fusion on jan 13, 2006
-could do absolutely no running until april 18, 2006. i could lift 20 pounds as my max though lol.
-since i used to be in such good shape i got really pissed off.
-gained 10 pounds. 6' .5", 160 during the wrestling season. april 2 i weighed 170
-came back to track and ran my worst 800 ever(including middle school) which was a 2:24. but that was due to when i came back we had 2 meats within 7 days from when i returned.
-finished the season with a 2:12
-finally in june i was allowed to do whatever i wanted again.-started to lift weights but got tired of it since i couldnt wrestle anymore
-started running again. started out with 5 miles a day 2 days a week
-july 20 i got the sickest i ever have been in my life lost almost 20 pounds that night
-after that i started to run seriously. 8-13 miles /6 days a week
-ended up doing 200 miles in august
-after the night i got sick i weighed 154 pounds and kept it off and ever lost more(152 now)
- came into cross country season with very low expectations since my PR for a 5k was a 20:10( only did XC my sophmore year)
- the captains both thought id be pretty good
-first race of the year i got a 18:40 but i was running with running shoes.
-on a 3 mile course i ran with spikes and got a 16:42 which bumped me up into #2 on the team( beat one of our captains by 20 seconds)
-pulled a hammy but it wasnt bad as i was only out for a week but it felt good enough to go biking during that week.
- 2 days after i started running again i ran a 17:47 with the 1st mile being a
5:08!. the reason for such a bad finish to my 5k is that my coach wanted me to go out with the leaders and just see what happens. also my legs felt very loose during that first mile.
anyway do you guys think i can run a 4:40 mile this year in track? i plan on running 10-15 miles a day/6 days a week between XC and track season. also now i have a very ideal running body, im 6' .5" at 150-152 pounds and VERY lean from the wrestling.
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Cappy
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Joined: 16 May 2002
Posts: 27368
Location: Spreadsheetylvania
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Posted: 10/10/06 - 05:01 Post subject:
Do you do any speed work or interval training?
moved from Training Tales
-Cappy
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Sadrunner
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Joined: 09 Oct 2006
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Posted: 10/10/06 - 10:50 Post subject:
ya earlier in the season we would be doing lots of 400/800 repeats and hills
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Cappy
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Joined: 16 May 2002
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Location: Spreadsheetylvania
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Posted: 10/10/06 - 12:35 Post subject:
| Sadrunner wrote: | | ya earlier in the season we would be doing lots of 400/800 repeats and hills |
When I ran XC in High School, we did interval workouts at least once a week, (300 hard, 100 easy, etc), our coach was a fanatic like that. We also did hill repeats, work the ascent, rest the descent.
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JohnM90
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Joined: 18 Sep 2006
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Posted: 10/10/06 - 15:55 Post subject:
6' 5"... no fair : P
Good luck on running a 4:40 with some hard work I'm sure you can do it.
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