Breaking Goals

You should already have the splits needed to run your goal pace in mind. After easy work outs run 1-2 400's at your 5k goal pace. You should find this to be really easy. Why should you do this? I helps you get a feel for the pace you need to run and doing goal pace runs helps you to run even splits during the race. These 1-2 400's are NOT to make you faster but to get your body use to that pace with out adding strain to the body. To often during training I would take pace work outs and turn them into speedwork outs even when my coach said this should be done at 5k pace. Don't do this.

As soon as the race starts work on your pace. Don't wait until your tired.
This is how I ran a 16:50 5k race today.
Correct me if anything is wrong.

nice!!! 16:50, thats awesome!!!! nice work!

wow, congratz man!

Nice work, RWS. I know that I've criticized your training methods, but 16:50 in the middle of August is impressive no matter how you slice it.

If I'm to win counties this year I have to beat:
Tier 1
1. The 4 place guy from last year. He ran a 16:30 since last xc season on a really easy road course.
2. The 5 place guy from last year who went a 16:58 last year at counties and I haven't heard of him since.

Tier 2
3. A guy that just got good. He lost to me by 1 minute in the 5 mile race and 6 seconds in the 5k.
4. The 7 place guy from last year. Never went sub 17 but might this year.
5. My team mate. His 3.0 pr is a 17:08. I beat him in the 5 miler by 5 minutes and he beat me in a mile race last weekend by 2 seconds.

all the really good people (15's) left

I think they will improve more over the season because of your summer training, you've just got to hold on and improve as much as you can. Then run the last race Withrow-style.

Matt??
How does he run?

good job

Running With Scissors wrote:Matt??
How does he run?

Like an animal...

Nice! Gratz on the PR RWS.

Running With Scissors wrote:Matt??
How does he run?

Withrow would run a slower pace the first 2 miles then kick the last mile.

Unless FK means his beastly Footlocker race. The kick at the end of it's sweet.

I'm talking about the FL race, yeah.

links please

holy crap. nice job man.

here's Footlocker

ballnerness: ball*er*ness, adjective; Matt Withrow

=]

xc running gal wrote:here's Footlocker

ballnerness: ball*er*ness, adjective; Matt Withrow

=]

and now look at him...

Ya I know what your saying FK. We had this guy on our team last year who ran super hard in the summer, had great races in the beginning of the season, and then slowed way down. He beat our #1 by 10 seconds in the first meet, and then lost to him by 15 in the last.