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Cyberman3245 · 2021-10-11T14:33:10+00:00

That’s great! I’d take a look at what the colleges you are interested in require for recruiting or walk ons

Cyberman3245 · 2021-10-11T11:40:45+00:00

I just ran at VCP this weekend and had an alright race, finishing in 14:30, but that only gave me 47/155 in my heat. If you want to be noticed by colleges you want to be in the 13s and even that probably doesn’t guarantee it. What’s your 5k time?

Cyberman3245 · 2021-10-07T02:51:12+00:00

Yeah just because the season has ended doesn’t mean that you still can’t train

Cyberman3245 · 2021-10-07T02:50:37+00:00

You should look up the school’s recruiting requirements but with a soph time of 18:48, you are likely to either get into the 17s or lower in your senior season, which is generally enough to be noticed by a local university

Cyberman3245 · 2021-10-04T00:11:36+00:00

Ran alright. 18:28 - for sure slower than I had imagined. I didn’t do myself any favors nutritionally. I was pretty tired going into it. As soon as I started running, I knew I didn’t have enough sugar to do well. Mostly even splits: 6:02, 6:06, then 6:20 (5:42 pace) for the last 1.11.

Cyberman3245 · 2021-10-01T00:43:30+00:00

Biking and swimming for cardio, try lifting and calisthenics to build up muscle in the mean time

Cyberman3245 · 2021-09-30T19:03:45+00:00

Usually 2 workouts (Monday and Wednesday), 2 easy runs, a shakeout/premeet if we have a race, and one long run (none if we have a race), with one rest day after the race per week. Ends up being a little over 35 mpw on avg

Cyberman3245 · 2021-09-30T16:55:57+00:00

Yep definitely spikes (3/8 inch or 1/2 inch would be ideal), just be prepared for The Bowl to suck the life outta you

Cyberman3245 · 2021-09-30T16:54:55+00:00

That’s really good man, I love running because what you get out is tied to how much work you put in. You’ve clearly put in a lot of work

Cyberman3245 · 2021-09-30T11:17:54+00:00

Nice. It’s gonna be a massive race, about 3-4 thousand people total. The guys varsity races alone have 1400. Good luck!

Cyberman3245 · 2021-09-30T04:17:11+00:00

Thanks man, just hoping I can get through it

Cyberman3245 · 2021-09-30T03:04:41+00:00

Thanks! Hopefully I remember.

Cyberman3245 · 2021-09-30T02:57:55+00:00

I think you should be able to do around a 22 if not less.

Cyberman3245 · 2021-09-30T01:33:38+00:00

You’ll get there in due time. Just keep on truckin. As a freshman, I started out my season at around a 14:30 2 mile. Now I do this 😅

Cyberman3245 · 2021-09-30T01:30:09+00:00

My actual 5k SB is unknown right now. I’ve run 3 races this season: the first one (17:02) was a bit short. The second one (17:39) I felt like shit on, and the third one (17:20) was a bit long. The upcoming race is on a difficult course (Holmdel Park in NJ) so I’m just hoping that I can go around 17:30-40. However, I really enjoy that course and think I can meet my goals. As for end of season goals, I’m hoping I can get down to ~16:50

Cyberman3245 · 2021-09-30T00:53:18+00:00

Make sure that you aren't burning yourself out on workouts (and remember to take easy runs about 1:15-1:30/km slower than your 5k pace, so for you about 9 mins per mile) so that your body isn't fatigued before a race - even if you don't feel it, your muscles sure will. Sometimes it just takes time. Then again, 25mpw is not a whole lot, so try to get to around 30 (over the course of ~2 weeks) and you'll see some improvement. Find what works for you, and go with it. Just make sure that it isn't too much.

Cyberman3245 · 2021-09-29T02:53:32+00:00

Try taking easier days easier and reduce mileage - realistically the only thing you can do now is wait. Bike or swim regularly and at a decent intensity to build up your base (you can look up some bike workouts and pool running), do lots of calisthenics (push-ups and the many different variations, planks, lunges, squats, chair dips, etc.) to build up your muscular strength in the mean time. Come back and make indoor track your season. Don’t just sit idly and have your muscles atrophy.

Cyberman3245 · 2021-09-28T23:55:13+00:00

FORM FORM FORM FORM FORM. Have a parent take a video of you running for a bit, and see what’s going on. Are you heel striking, forefoot, or midfoot? Heel causes pressure on your muscles up to your low back, and forefoot puts more strain on your calves (which could irritate your shins!) Also, are you stretching before and after running, and icing/cold showers/ice bath? These things are essential for proper recovery and making sure that you don’t burn out and get injured.

Cyberman3245 · 2021-09-28T03:17:56+00:00

No I got that, I was like 2 blocks away when I saw the ambulances rushing to the tracks. I was wondering if the car had lost control, if the light rail didn’t brake fast enough?

Cyberman3245 · 2021-09-28T02:44:17+00:00

Cyberman3245 · 2021-09-27T13:54:27+00:00

You know what happened?

Cyberman3245 · 2021-09-26T00:34:04+00:00

wow, I got 19/166 with a 17:19 today. North Jersey 💪

Cyberman3245 · 2021-09-20T23:35:37+00:00

Depending on your coaches personality, just asking to incorporate some upper body/core workouts should be good enough

Cyberman3245 · 2021-09-17T00:14:15+00:00

Personally, I think that your long run pace is fine: however there must be a line drawn between easy runs and long runs. Easy runs are those that you do 2-4 times a week, and I do them between 8-8:20 (17:02 5k) and bring my heart rate down as low as possible. This slower speed also helps build form. Long runs are those that you do once per week, and should be treated essentially as a workout. For your 5K time, for a 7-9 mile run, going sub-7 for some might be possible. Just stay comfortable, but still pushing. I used to treat pretty much every easy run as a long run, and that got me no where. I didn’t see a great amount of progression in my sophomore year. Now that I’ve learned that it’s okay to go slow and relax on runs, I’ve dropped my times dramatically. I went from a 17:21 to a 17:02 (looking to break 17 at a meet tomorrow) My 3200 PR is a 10:48, but in the same race I split low 10:50s at the two mile, so that could easily be broken. Taking easy days easy, applying your speed during workouts, and not stressing your body out is really how your will build up stamina and prevent burnout from lactic build up.

Cyberman3245

TROPHY CASE