I quit running a few years ago (almost 3 years) but am trying to get in shape again. Is it ridiculous to set a goal of qualifying for USATF outdoors next year? I'm not sure what the qualifying standard is yet. I started training three months ago and I am up to about 75 miles/ week now in singles. I figured I'd just do some road races for tempo runs and then get on the track in january and start with longer intervals.
Are you in 15:50 shape because you quit? Or was 15:50 your PR before quitting?
Are you 22 or 33?
Makes a difference.
Did you quit because of your health (or lack of it) or did you quit because of your financial situation?
I have too many post-collegiates that give it up because they run out of financial options and Mom & Dad don't want them living in the basement anymore.
Yes, with the right environment you may be capable of running a minute faster in a year's time, but running two minutes faster (13:50) might be a stretch.
I'm 27. 15:50 is my PR, and I have no idea what shape I'm in right now, because I haven't run a race in a while. I quit because of finances I guess, but I also felt like I wanted to get a life for awhile and do normal stuff. I agree 13:50 is a stretch because I'm a chick. I am pretty healthy overall.
if you were good enough to run 15:50, you should have pretty good idea what you could run on limited training
seriously...you ran national class times previously and have no idea what qualifying times are?
tryingtogetinshapeagain wrote:
... I agree 13:50 is a stretch because I'm a chick.
Bravo. One of the better lines I've seen dropped on letsrun lately.
I really have no idea about how likely you are to reach your goal, but best of luck to you.
Well, I took three years off, so that's kind of my point. I guess I could run 18:00 right now if it were a road race, but track races are different. The last 5k I ran was last year, and I ran in the 18:30s. But I wasn't running much then.
You are former national class runner who has been running 75 miles a week and can only manage 18 minutes for a 5K now?
a national class runner who has been running 3 months trains at 18:00 min pace - not races at that pace...this is ridiculous
so in one year, you improved from 18:30 to 18:00 5k when you were national class runner? please
Bluebonnet Betty wrote:
You are former national class runner who has been running 75 miles a week and can only manage 18 minutes for a 5K now?
You are an idiot who needs to get out of the gene pool.
To the ORIGINAL POSTER.
It's not unreasonable. It's unlikely, in my opinion, but it's possible. I noticed recently that I was feeling like as I got older, running fast got easier. But, I wasn't trying to make a comeback to the national level, just stay in shape and run with the kids I coach.
You'll need to be sub-16 again, and you will have to get there by early May. 2 minutes is a long way to go, you'd beed to be good, but also lucky, and pretty much be injury free.
But, I think if you set yourself up by running the XC Nats in February and then reset the odometer, getting into the low-16s is within reason.
Pogo - she been running for 3 years and running that slow? I run that in my sleep even after off for years. you are ....
As a female runner (in your words, a chick) you didn't get to 15:50 on your own, so now that you are on your own who is going to help you reach that level again?
Do you have a coach? A running club? A running store or shoe sponsor? A significant other?
Is the 5km the only event you have a chance in?
Are you confident of your chances in other events?
The qualifying standards in 2007 were as follows...
A B
1500m 4:16.50 4:20.00 24
Mile 4:37.00 4:40.50
5000m 15:50.00 15:56.00 18
10,000m 33:45.00 34:00.00 18
Can you go back and check the 18 who made the list in 2007 or the ones that ran this month in Eugene?
Do you feel confident with the right environment that you can run in Eugene in June 2009?
Are you based on the west coast so you have plenty of chances to qualify in April and May and won't have to travel far to get to the Outdoor Nationals in Oregon?
Was it a letdown to get to 15:50 in the NCAA system and then find yourself with no options to continue post-collegiately?
Thanks for the input. I know I will be able to at least get back in that shape again, I was just trying to figure out if it would be worth it to set that as a goal for next year. I feel really good with my runs now, but I haven't done any workouts besides tempo runs. BTW- i checked for the standards on the USATF website and they didn't have them posted yet. But if they remain about the same every year, then i guess that's a good estimate. Thank you!
Bluebonnet Betty wrote:
so in one year, you improved from 18:30 to 18:00 5k when you were national class runner? please
Don't you know everyone on this site is on the cusp of being national class and that 15:50 = 18:50. Therefore she is currently running 21:30 ( not a bad time actually for a gal). While 15:30 ( for men ) and 18:30 for women wins 95% of all road races in the USA. Everyone on this site runs that fast.
"I started training three months ago and I am up to about 75 miles/ week now in singles. I figured I'd just do some road races for tempo runs and then get on the track in january and start with longer intervals."
People get off her back. She ran 18:30 last year without really training. That's not bad. She took 3 YEARS off. Has been running consistently for 3 weeks. I bet she could run faster than 18:30 right now.
How close are you to your PR weight? Weight gain is what will slow most former good runners down. Once you shed the weight you'll be flying again. Muscle memory is still there...though a bit dusty..:)
Alan
also, 75 MPW is a lot to do on just singles for a 5k runner. If she switched over to some doubles, maybe a full rest day here and there, and increases overall average training paces, while working in the speed sessions, she is sure to get faster.
Also, even though she is 27, I'll note (as just one example) that Radcliffe ran her PR at age 30.
By all means, go for it.
Don't be wishy-washy.
Set a goal, make plans like it (15:50) is a certainty.
Find the time and find the money to make 2009 a reality.
You are smarter and stronger than you were when you ran in college or did your 15:50, three plus years ago.
Contact the Race Directors and tell them you expect to be in 15:45-16:00 5km shape next Spring and can they make room for you in their race?
Carlsbad 5km April 5th 2009
Mt. SAC April 17th 2009
Payton Jordan Cardinal Invitational May 3rd 2009
Adidas Track Classic from Carson, CA May 17th 2009
National Championships, Eugene, CA June 27th 2009
Try 3 X 1 mile once this month at a 6:00 minute pace.
Begin with rest interval of 2:00 minutes. If that seems too comfortable you can tighten it up and only rest 90 seconds.
Do it again in September.
Come October, try 3 X 1 mile at 5:45 minutes per mile pace.
If 90 seconds seems like plenty of recovery, be ready to run again in 60 seconds.
Repeat the 3 X 1 in 5:45 in November. Only do this track workout once a month.
December 3 X 1 mile at 5:30 minute pace with two minute rest interval.
January 2009 3 X 1 mile at 5:30 minute pace with 90 second rest interval.
February 3 X 1 mile at 5:20 minute pace with two minute rest interval.
March 3 X 1 mile at 5:20 minute pace. 90 seconds rest.
April road race or track race.
May 3 X 1 mile at 5:10 minute pace. 90 seconds rest.
A 15:45 to 15:50 5km will require a 5:04-5:05 per mile pace, 76 seconds per quarter.
The track workouts above are suggested to get you turning those legs over fast again, give you the confidence that you are strong enough and capable of maintaining pace in a 5km race.
Others will tell you to go out and hammer on the track like 10 X 400m in 60 seconds as often as possible. Not necessary and such a workout may be detrimental to your staying sane and keeping your body healthy.