Frustration

Today i ran my firrst 5k in months and was expecting a huge pr because of my improvement during the track season. i got a pr but it was a mere 1:07.By mile to i could feel the lactic acid build in my leg then my feet started to hurt cuz i step incredibly hard when i run.My friend said cuz i ran 8.5 that morniin it affffected me but i feltt fine b4 the race.

My question is what can i do to increase my lactic threshold. How can i learn to step more gently.one more thing wat times should i be getting based on prs [i got 20:34 today].

800-2:07
1600-4:56

Through_the_Pain wrote: i got a pr but it was a mere 1:07

only 1:07

Through_the_Pain wrote: My friend said cuz i ran 8.5 that morniin it affffected me

Through_the_Pain wrote: My question is what can i do to increase my lactic threshold.

speed work and tempos

Through_the_Pain wrote: How can i learn to step more gently.

barefoot running with force you to land lightly or you will crush your feet

Through_the_Pain wrote: one more thing wat times should i be getting based on prs [i got 20:34 today].

do you mean what should your 5k goal be?

do you mean what should your 5k goal be?

yeah
how many tempo miles should i do in a workout.I havent done any so far during my base. Do u like do 2 tempo miles rest then do another set of 2

I thought i could run like mid 18's

It definately could've been the 8.5 miles before, or it might've just been a bad race, nothing bad about that. I'm pretty sure you could do a lot better than mid 20s looking at your other prs. I wouldn't focus too much on tempo either, maybe once a week, just get the base mileage in at a good but not uncomfortable pace. During the season is time for the real tempo and speedwork anaerobic stuff, now is the time just to have fun and get in a good base and not worry about breaking prs, you have the whole season to do that.

F-r-u-s-t-r-a-t-i-o-n

This seems like a trollish thread.

"I ran 8.5 miles then raced a 5k, but I only pred by a minute! Help!"


But yeah, start doing like 10-20 minutes of barefoot running after each run.
And you don't need to be doing speedwork right now, but a tempo or two would probably be fine. Just make sure you don't make it anaerobic.

The heat could of played an important role. But the 8.5 before did you in.

HXC_Runner2012 wrote:F-r-u-s-t-r-a-t-i-o-n

This seems like a trollish thread.
"I ran 8.5 miles then raced a 5k, but I only pred by a minute! Help!"

If i was trolling i wouldnt put a 20:34.the reason i ran a 8.5 was cuz i forgot i had the race that evening until my friend messaged me.

How do u guys do tempo runs? I mean do u do a straight like 6mile tempo without break or do u break it into segments.

My tempo runs range from 3-6 miles and I don't break it, that's not a good way of getting your workout in. Tempo runs should be about 20 seconds of your goal 5K pace, and they should hurt.

You could also describe tempo pace as 75-80 % effort.

T B K wrote:My tempo runs range from 3-6 miles and I don't break it, that's not a good way of getting your workout in. Tempo runs should be about 20 seconds of your goal 5K pace, and they should hurt.

i dont exactly have a goal.is it possible for me to be able to sub 16

Through_the_Pain wrote:

T B K wrote:My tempo runs range from 3-6 miles and I don't break it, that's not a good way of getting your workout in. Tempo runs should be about 20 seconds of your goal 5K pace, and they should hurt.

i dont exactly have a goal.is it possible for me to be able to sub 16

A reasonable pace that would be sort of difficult to hold for 3-6 miles is good.

Through_the_Pain wrote:

T B K wrote:My tempo runs range from 3-6 miles and I don't break it, that's not a good way of getting your workout in. Tempo runs should be about 20 seconds of your goal 5K pace, and they should hurt.

i dont exactly have a goal.is it possible for me to be able to sub 16

I'm all for high goals and all, but sub 16 is rididididionkulous if you just ran 20:34. What grade are you in?

incoming junior

I just ran a 17:11 and I would bet against me going sub 16 this season. So I would say no you can't go sub 16 this year. Work year round and maybe next year but this year is a little out of reach.

ill try for 17 for now

Through_the_Pain wrote:ill try for 17 for now

That is still had but your 800 is the same as mine so maybe you will

frankly i think over a minute pr is really good
even 30 sec. is good

xc running gal wrote:frankly i think over a minute pr is really good
even 30 sec. is good

Well it depends how often you race.

base training can actually make your lactic acid threshold worse. your racing ability right now doesn't mean much anyway. if you want to maintain your threshold and stop it from detraining further you could try some tempo runs. a tempo run is normally a 20 minute run at a pace you could hold for 50-60 minutes in a race. They can be as long as 40 minutes with a slower pace. Try a 3 mile run at 7:10-7:20 pace. Your goal is to get close to your threshold but not accumlate any lactic acid.

i can't imagine forgeting i had a race, running 8.5 miles, remembering i had a race, PRing by 67 seconds and the going on RT and complaining. like, seriously?

my coach t0ld me i should be runing in the mid 19s atleast. so i cant help but be upset

right now or by the time the season ends?

right now. based on my prs.

oh well. the season hasn't even started. don't sweat it.