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L_Master
United States8017 Posts
My goals for 2011 are: 4000+ miles sub 18:00 5k First Marathon (hopefully BQ) Run Pikes Peak Ascent/Marathon Really wanted to hit 100 mpw (was running about 70) over winter break but unfortunately that won't happen due to a sprained ankle, but I should be back out on the trails in a week or so and able to get going again. Really the critical thing for me is going to be controlling my eating habits so I can drop from 170, down to a 145-150 range, which should have a drastic effect on my times | ||
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LuckyFool
United States9015 Posts
I'm planning on running at least a half marathon sometime this year I don't have many fixed goals or numbers in place, only thing is to run every other day with varying distances/speeds but I would like to get under 7 minute miles eventually. | ||
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Glaven
Canada554 Posts
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L_Master
United States8017 Posts
On January 10 2011 06:01 LuckyFool wrote: Sub 18:00 5k would be sick. I felt like a badass when I had a sub 22 minute one once. I'm planning on running at least a half marathon sometime this year I don't have many fixed goals or numbers in place, only thing is to run every other day with varying distances/speeds but I would like to get under 7 minute miles eventually. Under 7 min pace for a 5k? a half marathon? marathon? easy runs? Just curious because easy runs at 7 minute type pace would put you under 18 min 5k for sure. Interestingly enough my in a sense "ultimate goal" for running is to be able to go out and run at 10mph and be able to sustain it comfortably, like somewhere between marathon and tempo run pace. Who knows, maybe I have it in me to get alot faster than that but being able to do a marathon in 6min pace is pretty strong. Running fast for me is intoxicating, the faster I'm running the more I'm enjoying it pretty much. Not so good for Colorado because it makes hills suck mentally and we've got em in spades here. | ||
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Ludrik
Australia523 Posts
On January 10 2011 06:01 LuckyFool wrote: Sub 18:00 5k would be sick. I felt like a badass when I had a sub 22 minute one once. A mate of mine ran 10k in 37:08 yesterday. He's insanely fit. | ||
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getSome[703]
United States753 Posts
My goals for 2011. 4:45 1600 m 2:10 800 m 30:00 8K Join a running club/group over the summer. Don't get injured ^^ I ran in high school and basically took all of the first semester of college off. Over break I have been running both on my own and with friends to get back in shape to join the club team next semester. So far I have been doing quite well, I just need to have one last decent week before taking it easy for a few days before the season and practices start. I ran a sub 5 mile at the end of outdoor in high school my senior year, and my first goal will be to hit that again. I'm a bit nervous about where my time stands now, hopefully it will be at least at 5:30 going into the season. I'll focus on the 1600 and 800 m during the season and try to get my final times as low as possible. Over the summer it's important to me to join some running group to maintain my fitness; I'm not disciplined enough to run and push myself on my own. Then club cross country in the fall where I'd like to hit around 30:00 for the 8K. I'm not worried about this yet as it's so far off and I prefer shorter events anyways (: | ||
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staples2
United States216 Posts
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Runnin
208 Posts
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Crimson
United States311 Posts
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XXGeneration
United States625 Posts
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L_Master
United States8017 Posts
On January 10 2011 14:01 XXGeneration wrote: Is it weird that last year my 1600 was 6:30 wherees my 800 was 2:30? Yeah. If you have a 2:30 800 you should be looking at 1600 in arond 5:30. A minute slower is a huge difference. Either you have terrible pacing control of your aerobic base is severly lacking if there is that kinda time gap. Man i envy some of those times so much, then again 20:00 5k insn't terrible for someone that lives at 7000' and is about 25 pounds overall what my ideal, super lean 4-6% type BF running weight should be. Oh well, I'll get their this year and hopefully start tearin it up some. | ||
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Runnin
208 Posts
On January 10 2011 14:01 XXGeneration wrote: Is it weird that last year my 1600 was 6:30 wherees my 800 was 2:30? As another poster said, your 800 is considerably better than your 1600. Try to work on your base, try to slowly increase your mileage in the offseason and you should see a lot of improvement. | ||
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Horrde
Canada302 Posts
My background: I grew up playing competitive soccer my entire life, eventually moving up the ranks to regional, then provincial and finally to a semi-professional level. I'm still quite young, 23, and really only play recreational soccer now with friends, so it's easy to beat the piss out of every team almost single handedly while still having casual fun. How I got introduced into running: I always did track and cross country growing up in school, but that was always for fun and I didn't know what I was doing. Then, at the age of 21, I randomly wanted to check something off the bucket list, so I signed up for the Ottawa Marathon. I totally underestimated and disrespected the distance. 42.2km? Who cares, I'm a great athlete. That race fucked my life for the next 5 days. No training, going in cold, etc. I passed the finish line with an atrocious 4hr50min time or something and had blood stains on my nipples, armpits, and crotch area from the extensive rubbing of my clothing and thighs. I also took the next 5 days off work because I could not move out of bed. What a wreck. But I loved it, finishing the race brought tears to my eyes. I had completed my first marathon. I fought back and took running more seriously. I have to tell you guys, your first marathon will be incredible if you decide to do it. Since then, I've done countless 5ks, 10ks, and half marathon competitions and events. Also, I've completed 3 marathons now to date with a 3hr40min (okay i guess) pb time. I also found a great bunch of friends who enjoy running and we go all over the province for fun roadtrips just doing random running events together. Lotta fun I must say. My goals this year are to hit sub 3hr10min and qualify for the Boston Marathon 2012 which happens in spring (usually april), and a 1hr28min half marathon. I do 5kms and 10kms for fun, but nothing serious. I really enjoy the longer distance runs. Current times and goals: Marathon: 3h10m (current 3h40m) Half-Mara: 1h28m (current 1h32m) 10k: sub 40m (current 43m) Lets get a nike+ group going and help eachother with motivation. I need you guys this summer. I can arrange this if there's enough interest. Let me know. | ||
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Whiladan
United States463 Posts
I've got a decent weight for it (6'2'' 160lbs, can't go any lower because 149 is my minimum enlistment weight), the only issue is motivation. Wish me luck, TL! | ||
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BasilPesto
Australia624 Posts
Not in great shape at the moment though. Have been finishing 3.83km runs in 18 minutes, when I want to be around the 16 minute mark. I suspect my running partner is slowing me down  I guess later on in the year, I'll look at +10km races. On January 11 2011 01:09 Horrde wrote: How I got introduced into running: I always did track and cross country growing up in school, but that was always for fun and I didn't know what I was doing. Then, at the age of 21, I randomly wanted to check something off the bucket list, so I signed up for the Ottawa Marathon. I totally underestimated and disrespected the distance. 42.2km? Who cares, I'm a great athlete. That race fucked my life for the next 5 days. No training, going in cold, etc. I passed the finish line with an atrocious 4hr50min time or something and had blood stains on my nipples, armpits, and crotch area from the extensive rubbing of my clothing and thighs. I also took the next 5 days off work because I could not move out of bed. What a wreck. But I loved it, finishing the race brought tears to my eyes. I had completed my first marathon. That was quite an interesting read. Marathons have yet to shown any appeal to me personally, but it's cool to read of your experiences of it. | ||
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uSnAmplified
United States1029 Posts
On January 10 2011 14:01 XXGeneration wrote: I had the same problem in high school track you need a better overall base like the others have posted, mine was really off though. I ran 2:03 800 and never broke 5 minutes in the mile Is it weird that last year my 1600 was 6:30 wherees my 800 was 2:30?  | ||
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L_Master
United States8017 Posts
On January 11 2011 01:47 Whiladan wrote: Well, I've never been into running, but I'm shipping to Basic Training in 9 weeks and need to lower my 18:00 2-mile to 15:54 to get a promotion before I ship. I've got a decent weight for it (6'2'' 160lbs, can't go any lower because 149 is my minimum enlistment weight), the only issue is motivation. Wish me luck, TL! Honestly I'm guessing you should be able to run faster than 18:00 right now, you're at a fine weight for running. Either way, just going out and doing 3 or 4 miles at a noce 65-70% of max HR (nice conversational pace) should yield tremendous improvement, especially if you haven't been particuarly aeroically active recently Lets get a nike+ group going and help eachother with motivation. I need you guys this summer. I can arrange this if there's enough interest. Let me know. What is this? Ran my first ever 10km race last year, would like to do that again and improve my time (36 minutes). I think just by setting myself closer to the starting line, I could cut off a minute or two. I'm guessing you had run before this, or at the least been involved if sports or something of the like. 36 minutes is a pretty legit time in and of itself, especially if you think you lose 2 minutes just from the starting place you picked. 34 min 10k might even be solid enough for mid level college level XC, so if you're doing that off relatively minimal training, thats solid to say the least Not in great shape at the moment though. Have been finishing 3.83km runs in 18 minutes, when I want to be around the 16 minute mark. I suspect my running partner is slowing me down 3.83 km isn't much at all for a 10k, heck I wouldn't call it much at all for general fitness even. Really to get any decent benefits from running just for genersal fitness you need at least 20 minutes. If you actually wanna get faster...well alot more than that. I'd work your way up to at least 40 mpw, and then from there you can decide how serious you wanna take it. To really excel at something like 5k/10k you probably want a minimum of 70 mpw, possibly as high as 100+ depending on how your body adapts to the higher load. | ||
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Horrde
Canada302 Posts
Nike+ is a pretty popular online running system/database that many long distance runners have to keep track of kms ran, progress, goals, etc. It's all digital and and works by having a nike+ sensor attached to your shoe (many nike shoes come with a place to put the sensor under the sole) and then a receiver attached to the end of an ipod. It tracks your distance, calories burned, speed, etc. All you have to do it synchronize the sensor with the receiver and calibrate it by running 400 meters so it knows what your stride is (to differentiate from running and walking). Data is saved on the go and is instantly uploaded to the nike+ website where you have an account and can graph anything you've ever done with it. It's really fun to look at. You can compare with people around the world, form groups, etc. If you already listen to music while running, this is a must I'd say. It retails for like 35$, but very fun to have to run with. | ||
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BasilPesto
Australia624 Posts
On January 11 2011 03:40 L_Master wrote: I'm guessing you had run before this, or at the least been involved if sports or something of the like. 36 minutes is a pretty legit time in and of itself, especially if you think you lose 2 minutes just from the starting place you picked. 34 min 10k might even be solid enough for mid level college level XC, so if you're doing that off relatively minimal training, thats solid to say the least 3.83 km isn't much at all for a 10k, heck I wouldn't call it much at all for general fitness even. Really to get any decent benefits from running just for genersal fitness you need at least 20 minutes. If you actually wanna get faster...well alot more than that. I'd work your way up to at least 40 mpw, and then from there you can decide how serious you wanna take it. To really excel at something like 5k/10k you probably want a minimum of 70 mpw, possibly as high as 100+ depending on how your body adapts to the higher load. Oh, don't get me wrong, I've trained before. It goes in cycles a lot though, I can never maintain a training regimen across the year. The 3.83km run is the only part of a circuit that I time, in a larger 5-10km run (not really sure of the exact distance) . Hmm, never really focused on distance run per week. I've just been going by gut feeling, saying to myself, "I'll run this long today, and then in a few days time, I'll do it again and try to improve". I'll look into it though, thanks. | ||
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unsmart
United States322 Posts
A little history: I picked up running around June of last year after not running at all since HS, so six years. I was 6' 3" and 210 lbs In high school the only time I ran was when we had to do laps and that was normally just a mile or so. So when I finally started running I could just barely make it .25 miles at a lake I go to. So I decided I'd run as far as I could and then complete the course (about 5k) by walking the rest. While doing this I started to get some bad shin splints and had to take a month off. After the month I went back to running/walking. During the walks I'd use that time to study flashcards for my CPA tests. As I continued I made it my mission to make myself run further than I ever had every time I went running, it felt great to make those goals. I eventually got to completing the 5k with running only, though I never timed myself. I ended up at 180lbs and had a phantom 6 pack. I started to slip, letting my running days pass and eventually sorta stopped. Well for X-mas I got a Nike+ and am going to use it for a bit of motivation to make myself faster and to keep myself in the habit. So, my goals are: First: get back to running a 5k at any time. Second: have a decent 5k running time, sub 18 being the ultimate goal, mostly cause that's what my little brother had to do to get his 300 PT, and the older brother cannot let the younger brother be better at anything for long. Third: Extend my running range, overall I want to get to 10 miles by the end of the year with a good time. All weight loss stuff I figure will come naturally with these goals I figure. | ||
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koOl
Canada254 Posts
17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights | ||
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lluminium
85 Posts
Also, to make sure I keep running, I've made a rule to not play one game of SC until I have ran for the day. Of course, there's one little loophole to it in that I didn't specify how I would deal with surfing on TL.  | ||
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Deleted User 3420
24492 Posts
i'll train by running 1 to 3 miles uphill a few times a week | ||
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koOl
Canada254 Posts
 so how is everyone doing withtheir running? i havent run any time trials recently so im not sure how im improving but I think ive hit a plateau. so im going to ramp my mileage up and im planning to run my recovery runs a bit faster. also. is anyone a member at www.dailymile.com ? its abasically a facebook for runners where u can log miles and stuff. the community is really great too | ||
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Cofo
United States1388 Posts
...I SWEAR! | ||
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BasilPesto
Australia624 Posts
I'm a bit confused about tempo pace though, which is often described as "comfortably hard". I would think that all my runs generally are comfortably hard, so I'm not sure how what pace I should run at when I do these. | ||
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usernamegl
United States29 Posts
- 80-85% of long distance race pace, meaning you'd still be able bring it to another level - Have enough breath to be able to say 3 syllables, not more and not less - As fast as you can go (for a sustained distance) without feeling lactic acid And there's tempo pace calculators online if you know your race times. | ||
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BasilPesto
Australia624 Posts
On April 03 2011 15:26 usernamegl wrote: There are some guidelines I use for running tempo pace: - 80-85% of long distance race pace, meaning you'd still be able bring it to another level - Have enough breath to be able to say 3 syllables, not more and not less - As fast as you can go (for a sustained distance) without feeling lactic acid And there's tempo pace calculators online if you know your race times. Hmm, thanks for that. The second point in particular was helpful/interesting... tried having a conversation with myself. Regarding the lactic acid, I'm not even sure whether I've pushed myself that hard or not before. I couldn't tell you what feeling lactic acid is like at all. | ||
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Phaded
Australia579 Posts
My goal is city 2 surf (14km race) in under 2 hours in august. | ||
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L_Master
United States8017 Posts
Bad part is, I like to eat. Alot. So I gained like 15 pounds too. Was at 160, now at like 175. Needless to say I got some work to do. Goal Weight 150 or less here I come! | ||
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madnessman
United States1581 Posts
I'm in the army so even though I don't do a lot of running training (like training meant specifically to improve my running), my general fitness level has been increasing at a scary rate. I did a 11:29 2.4km when I enlisted 2 months ago and I'm down to around 9:40 now. | ||
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L_Master
United States8017 Posts
Main goal right now is just to knock off the 20 or so pounds I need to lose and stabilize injury free somewhere between 40-50 mpw. After that will be time to look at starting to ramp up the mileage to get in at least some decent basebuilding before Denver Marathon. On April 06 2011 22:52 Phaded wrote: 6'3 100kg/220lb , started doing the couch to 5k program, on week 4. currently able to sustain 8km/hr jog for 20minutes on the treadmill My goal is city 2 surf (14km race) in under 2 hours in august. This is such an excellent program. Also, I think your goal is plenty reasonable, 13:30 miles should be more than achievable with general slow increases in running as you become fitter. If you lose 20 or 30 pounds and get to even 20 or 30 miles per week you'll crush that goal. Wouldn't be at all suprised to see a sub 10:00 or even sub 9:00 time if you have good training and a bit of talent. On January 12 2011 10:27 travis wrote: my goal is 1.5miles in 8:55 i'll train by running 1 to 3 miles uphill a few times a week Honestly, this isn't really going to do a whole lot for you. 5-10 miles just isn't much training at all, though sub 6:00 for 1.5 is achievable at a low mileage like that if you have your share of talent, but thats more the exception that the rule. If your serious about getting faster then you need alot more mileage. Starting at 3-4 miles 3 or 4 times a week and trying to slowly (no more than 10% per week increase) working your way towards 40+ mpw is what is going to yield results. Even for an event as short as the mile, top runners typically over 100 mpw training, as the mile is 90% aerobic. Its the long, easy distance that does the most to improve the bodies aerobic abilities. The faster stuff just puts on the finishing touches to be 100% in tip top race form. | ||
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DoubleZee
Canada556 Posts
Considering I have always had weak lungs and smoked every day for 5~ years before I started training 5 motnhs ago it's not that bad. I've been dealing with IT band syndrome in my right knee for the past 4-6 weeks. It wasn't painful unless I went above 6.5 MPH. I took a couple weeks off which kind of set me back. I still feel tightness in it during the day and a little discomfort when I run, but at least the pain is gone. You guys throwing up 18 min 5k are nuts. I would be dying if I even did one mile at that pace. | ||
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L_Master
United States8017 Posts
You guys throwing up 18 min 5k are nuts. I would be dying if I even did one mile at that pace. As fast as that is whats mind boggling is the elite runners. Gebreselassie has said before he literally cannot run any slower than 7:00/mile, and a relaxed conversational jog is in the neighborhood of 5:30 per mile! My mind can barely wrap my head around those kinds of speeds, it really does feel super human. It's really funning watching one of his Berlin marathon world record runs and seeing some of the people in average shape have to work just to keep up on a bike. | ||
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[SuNdae]
Finland323 Posts
Due to not having access to a decent gym in the past 9 months, I've been running 5-6 times per week. During the winter I just settled for running 5km every training day. Recently I upgraded this to 7km and sometimes when I feel like it I run 10km. I really should get some kind of wrist watch etc. to keep efficiently track of my performance. As for short term goals, I dont have anything specific right now, basically just want to run as far as possible with less effort. I've also been thinking about starting to run stairs once a week, but might have to settle for uphill due to lack of long stairs nearby. Long term goals: run a half marathon under 2 hours this summer. | ||
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L_Master
United States8017 Posts
On April 27 2011 00:46 [SuNdae] wrote: Cool thread. Due to not having access to a decent gym in the past 9 months, I've been running 5-6 times per week. During the winter I just settled for running 5km every training day. Recently I upgraded this to 7km and sometimes when I feel like it I run 10km. I really should get some kind of wrist watch etc. to keep efficiently track of my performance. As for short term goals, I dont have anything specific right now, basically just want to run as far as possible with less effort. I've also been thinking about starting to run stairs once a week, but might have to settle for uphill due to lack of long stairs nearby. Long term goals: run a half marathon under 2 hours this summer. Do you listen to music while you run? If so you can keep track of run length the way I do and just add up the times of your songs to know how long you ran for. As far as your goal are you overweight at all and do you have any idea what sort of time you could run for a mile or 5k? 2 hours is certainly an achievable time for anyone that isn't significantly overweight, just keep in mind that while you'll certainly have no trouble completing the half marathon with the mileage your running you certainly won't be fully prepared to race a half marathon to the best of your ability. If you can run around a 7 minute mile by the time the race draws near you have a pretty good shot at two hours as that gives you about a 40 second per mile cushion. If you can run a mile in 6:30 or better you should have no problem smashing this time as even a nice easy jog should break the 2 hr barrier for you. | ||
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Temporarykid
Canada362 Posts
Not really a full marathon, but it's a self accomplishment. ^^ Anyone else with me? | ||
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L_Master
United States8017 Posts
http://outsideonline.com/adventure/travel-ga-201105-persistance-hunting-sidwcmdev_155715.html | ||
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[SuNdae]
Finland323 Posts
On April 27 2011 12:43 L_Master wrote: Do you listen to music while you run? If so you can keep track of run length the way I do and just add up the times of your songs to know how long you ran for. As far as your goal are you overweight at all and do you have any idea what sort of time you could run for a mile or 5k? 2 hours is certainly an achievable time for anyone that isn't significantly overweight, just keep in mind that while you'll certainly have no trouble completing the half marathon with the mileage your running you certainly won't be fully prepared to race a half marathon to the best of your ability. If you can run around a 7 minute mile by the time the race draws near you have a pretty good shot at two hours as that gives you about a 40 second per mile cushion. If you can run a mile in 6:30 or better you should have no problem smashing this time as even a nice easy jog should break the 2 hr barrier for you. Thanks for the tips.The music is a good idea, but I dont really like to listen to anything while I run, guess I'm weird like that. I used to be overweight couple of years ago. I still could lose maybe 5-7 pounds(143lb / 5.57f at the moment), but its not a big deal. Should be no prob with my current mileage. As for running 5k, I'm pretty sure I can do under 21min without too much trouble. Also, just for curiosity, if I wanted to reach the fabled 18min 5k mark, would I be better off running 10k regularly or just by drilling the 5k? | ||
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Kojaimea
United Kingdom277 Posts
My issue at the moment is when running, my calves tighten up and really start to hurt after even small distances. I stretch extensively before beginning, and eat a fairly good diet, but this is really limiting my miles - I often have to stop before even getting to a fat-burn heart rate. Does anyone have experience with this problem, or have any hints for me? | ||
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AnxiousHippo
Australia1451 Posts
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LolitsPing
United States285 Posts
18 min 5k (PR currently is 20min) Break 5 min mile (PR currently is 5:17) 53s 400m (PR 55.9) I may be a 400m runner but its currently off-season for track and I like long distance running. Personally, I don't listen to music while I run because you're not allowed to have music during races and its better for the lungs if you're talking with your friends on a long 1 hr relax run. | ||
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L_Master
United States8017 Posts
On April 27 2011 16:15 [SuNdae] wrote: Thanks for the tips.The music is a good idea, but I dont really like to listen to anything while I run, guess I'm weird like that. I used to be overweight couple of years ago. I still could lose maybe 5-7 pounds(143lb / 5.57f at the moment), but its not a big deal. Should be no prob with my current mileage. As for running 5k, I'm pretty sure I can do under 21min without too much trouble. Also, just for curiosity, if I wanted to reach the fabled 18min 5k mark, would I be better off running 10k regularly or just by drilling the 5k? Ah, with a 21 5k you'll have no trouble with sub 2 half-marathon. As far as the times go for 5k its all about the mileage. Whats most common in training is periodization, which is basically breaking your running up into different segments of what your trying to do. Usually from 2 or 3 months or longer from the race your just base building. This consists of mostly long, easy distance (pace should be very comfortable and easy to hold a conversation, you shouldn't feel like your working at all), with a weekly long run of about 20-30% of your weekly mileage coming from that, so a 40 mpw would have a long run of anywhere from 8-13 miles or so. One other day of the week can be some sort of tempo run, which is basically a pace you could sustain for an hour or so. It should be "comfortably hard", you shouldn't be suffering like you would in a race, but it should be no means be easy. Usually these will be about 1:00-1:30 per mile faster than your easy jogging pace. The goal of basebuilding is to build up your aerobic base as much as possible. In base training you pretty much want to get your mileage as high as possible. 10% increase in mileage per week is a pretty common ballpark figure given out, but many people can't increase quite that fast without getting injured. Just add a few miles on each week, and every 2-4 weeks have a cutback week where you halve the mileage you have been doing. As far as how much mileage the general answer is more is better. If you can get to 70-100 mpw thats fantastic, provided you don't get injured or overtrained. Everyone is different though and not everyones body adapts to increased training at the same rate or maxed volume. Some aches and pains are normal, and the general rule is that is it gets worse during a run: STOP. Thats working towards a serious injury, take a few days off, cross train, and let it heal. If the soreness/pain stays the same or improves once you start running you can often run through the injury, but lightening up on the volume and intensity is smart. As you get to within a couple months of your goal race you transition out the the base phase, and with generally reduced mileage start doing more speed oriented training to sharpen for the race. You can tempo more, and start adding intervals, which are beautifully explained here: http://www.runningahead.com/forums/post/7e95fbbcb119401b942bd0d9443755a1#focus. Having that great base is good because the more base you have the greater intensity and duration of speedwork your body can handle without getting injured or worn-down. In the last week or two leading up to the race you cut your mileage even more and just take it easy so you have nice rested, fresh legs for your goal race. | ||
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L_Master
United States8017 Posts
On April 27 2011 18:35 35spike1 wrote: My goal's to just start running regularly. Maybe try to get 3k in 18 minutes? I've been going more for stomach muscles recently... Just remember to take it easy. Seems like 90% of new runners run way harder than they should be. Most runs should be very comfortable, with you easily able to get out multiple sentences in one breath. If it hurts, you're doing it wrong. Quote instead of edit. T_T | ||
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[SuNdae]
Finland323 Posts
On April 27 2011 23:11 L_Master wrote: + Show Spoiler + Ah, with a 21 5k you'll have no trouble with sub 2 half-marathon. As far as the times go for 5k its all about the mileage. Whats most common in training is periodization, which is basically breaking your running up into different segments of what your trying to do. Usually from 2 or 3 months or longer from the race your just base building. This consists of mostly long, easy distance (pace should be very comfortable and easy to hold a conversation, you shouldn't feel like your working at all), with a weekly long run of about 20-30% of your weekly mileage coming from that, so a 40 mpw would have a long run of anywhere from 8-13 miles or so. One other day of the week can be some sort of tempo run, which is basically a pace you could sustain for an hour or so. It should be "comfortably hard", you shouldn't be suffering like you would in a race, but it should be no means be easy. Usually these will be about 1:00-1:30 per mile faster than your easy jogging pace. The goal of basebuilding is to build up your aerobic base as much as possible. In base training you pretty much want to get your mileage as high as possible. 10% increase in mileage per week is a pretty common ballpark figure given out, but many people can't increase quite that fast without getting injured. Just add a few miles on each week, and every 2-4 weeks have a cutback week where you halve the mileage you have been doing. As far as how much mileage the general answer is more is better. If you can get to 70-100 mpw thats fantastic, provided you don't get injured or overtrained. Everyone is different though and not everyones body adapts to increased training at the same rate or maxed volume. Some aches and pains are normal, and the general rule is that is it gets worse during a run: STOP. Thats working towards a serious injury, take a few days off, cross train, and let it heal. If the soreness/pain stays the same or improves once you start running you can often run through the injury, but lightening up on the volume and intensity is smart. As you get to within a couple months of your goal race you transition out the the base phase, and with generally reduced mileage start doing more speed oriented training to sharpen for the race. You can tempo more, and start adding intervals, which are beautifully explained here: http://www.runningahead.com/forums/post/7e95fbbcb119401b942bd0d9443755a1#focus. Having that great base is good because the more base you have the greater intensity and duration of speedwork your body can handle without getting injured or worn-down. In the last week or two leading up to the race you cut your mileage even more and just take it easy so you have nice rested, fresh legs for your goal race. Wow, thanks for the info I feel like I'm off to a good start as far as basebuilding goes. | ||
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kittymakemybed
14 Posts
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danl9rm
United States3111 Posts
On April 27 2011 19:12 LolitsPing wrote: Goals for this Year 18 min 5k (PR currently is 20min) Break 5 min mile (PR currently is 5:17) 53s 400m (PR 55.9) I may be a 400m runner but its currently off-season for track and I like long distance running. Personally, I don't listen to music while I run because you're not allowed to have music during races and its better for the lungs if you're talking with your friends on a long 1 hr relax run. Wow! That's a great 400m time! I'm getting back into shape and just ran my first 5k a few weeks ago at exactly 23:00. My goal was anything in the 22's :/ But, I'm still happy with that. I'm running my next one tomorrow and hope to be in the 21's this time. I'm shooting for about 21:50. Back in high school my mile time was right at about what yours is now, but I was nowhere near that 400 time, great job man. | ||
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danl9rm
United States3111 Posts
On April 27 2011 16:15 [SuNdae] wrote: Thanks for the tips.The music is a good idea, but I dont really like to listen to anything while I run, guess I'm weird like that. I used to be overweight couple of years ago. I still could lose maybe 5-7 pounds(143lb / 5.57f at the moment), but its not a big deal. Should be no prob with my current mileage. As for running 5k, I'm pretty sure I can do under 21min without too much trouble. Also, just for curiosity, if I wanted to reach the fabled 18min 5k mark, would I be better off running 10k regularly or just by drilling the 5k? In order to pass through the barrier of ~21 mins to ~18, you're going to need to up your mileage. I disagree, however, with L_Master on how much. I think he is a naturally gifted long distance runner and favors mileage bordering insanity. Others, like myself, favor shorter distances and so excel in middle distance races (5k/10k). For a fast 5k, you do, indeed, want to up your mileage, maybe even significantly from where you are, up to about 30-40 miles per week, just to give you a ballpark. But, a 5k has a lot to do with stamina, not just endurance. 5k's require a good deal of speedwork. This means 800s, 1600s, even 400s and below. You want to get your muscles used to running that kind of speed. Because, to get an 18 min 5k, you are going to have to be hauling some butt  The 18-minuter is a goal of mine as well, but I'm nowhere close to that, yet. I have to get under 21 first! edit: I want to be clear that I don't think L_Master is wrong, I just think there are other ways of achieving the same goal. And, for me, it's not running a billion miles a week, hah! If you favor the high mileage though, go for it. I lean more toward track than cross country. | ||
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SonicTitan
United States249 Posts
Break my 1:00 min 400 Just train regularly I've recently started leaving the ipod at home, and it's made a huge difference. My fiance is into yoga, and ujjayi breathing has been so hilariously effective at helping me maintain form and speed that I'm kicking myself for not trying it before. | ||
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L_Master
United States8017 Posts
On April 29 2011 00:38 danl9rm wrote: In order to pass through the barrier of ~21 mins to ~18, you're going to need to up your mileage. I disagree, however, with L_Master on how much. I think he is a naturally gifted long distance runner and favors mileage bordering insanity. Others, like myself, favor shorter distances and so excel in middle distance races (5k/10k). For a fast 5k, you do, indeed, want to up your mileage, maybe even significantly from where you are, up to about 30-40 miles per week, just to give you a ballpark. But, a 5k has a lot to do with stamina, not just endurance. 5k's require a good deal of speedwork. This means 800s, 1600s, even 400s and below. You want to get your muscles used to running that kind of speed. Because, to get an 18 min 5k, you are going to have to be hauling some butt The 18-minuter is a goal of mine as well, but I'm nowhere close to that, yet. I have to get under 21 first! edit: I want to be clear that I don't think L_Master is wrong, I just think there are other ways of achieving the same goal. And, for me, it's not running a billion miles a week, hah! If you favor the high mileage though, go for it. I lean more toward track than cross country. Hmm, yea reading that again I should definitely clarify some. When I talked about 70-100+ mpw I didn't intend to imply that you need to run that much for an 18:00 5K, you can race a pretty decent 5K off somewhere around 40 MPW probably, too much less than that however and your just not going to have the training to run at your potential. For instance if your a 5:00 miler, you should be able to run a 17:20 5K, but without the mileage base you would probably only run 17:40-18:00. Basically 20-40 MPW is just fine for improving your times, staying in shape, and doing the shorter races like mile, 5K, and maybe even 10K. Plenty of H.S. runners with some talent race 17's, or even 16's off nothing more than 20 or 30 MPW. However, if you are a very serious runner that wants to tap every last bit of his potential your going to need a significant amount of mileage. Speedwork, threshold training, and the like are indeed very crucial to running your best 5K time, but thats where the mileage comes in. If your running 30 MPW, you just can't do much speedwork, and unless your lucky trying to do a bunch will wind up with you getting overtrained or injured, because your body is only prepared for a certain capacity of work. That massive "base" is what supports the high volumes an frequencies of speedwork that lets you run your best. It's important to remember that while the 10K, 5K, and mile all require a not insignificant amount of speed they are distance events. Even training for just the mile elite runners will be over 70, and probably upwards of 100 mpw. Most runners in college will be running at least 50mpw per week on the low side, and to 70+ on the higher side, from what I have read it just depends on the program your at. So in sum, I'm not trying to advocate that you need to go out and run a boatload of miles and then sum, you can do just fine for most races at 20+ mpw, however if your body can handle it and you increase gradually and avoid injury (always the crucial part) more miles are almost always a good thing. There is no set amount of miles you need to run though, some people can only handle 70 miles per week, others can easily run 160; its all about listening to your body and not trying to bite of more than you can handle. Don't fall into the trap of thinking you need to run over 9000 miles a week if you want to be a good runner, because that really isn't the case. On April 29 2011 00:55 SonicTitan wrote: 12:00 min 2 mile Break my 1:00 min 400 Just train regularly I've recently started leaving the ipod at home, and it's made a huge difference. My fiance is into yoga, and ujjayi breathing has been so hilariously effective at helping me maintain form and speed that I'm kicking myself for not trying it before. 2M is definitely a distance goal, but the 400 is a sprint; can't say I know alot here about training both styles at once of the effectiveness of it. I'm guessing if you're not highly trained one way or the other you can probably make good progress at both however. Also you people that can run without music are crazy, I just can't stand it at all. Kinda need to learn it though since a decent number of races (especially trail ones) don't allow music. On April 29 2011 12:08 DoubleZee wrote: Damn knee is barking at me again. ITBS for the loss Running injuries suck. Hard. | ||
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DoubleZee
Canada556 Posts
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MooseyFate
United States237 Posts
For you folks that are newer to running long distance, here are some things that I have learned: 1) Know your body. People on the sidelines will be handing out all kinds of things for you to eat/drink and telling you why you need it. Make sure you don't eat something unless you KNOW it won't make you sick/give you cramps. Basically, unless you ate/drank something while training, don't do it during the race. I made the mistake of eating a piece of banana that was shoved in my face during my first marathon (mile 22ish) in Chicago (the year it got to 85 during the race, nice choice for a first race...) and immediately puked. I should have known better, I love bananas but I can't eat them before/during/after a run or I will almost always puke. Been this way since I can remember but when someone is yelling "YOU NEED POTASSIUM! YOU NEED POTASSIUM" and practically throwing it at you, you forget common sense. Especially 22 miles in. Had a similar problem with Powerade this past year in OBX. Blue puke. Awesome. 2) If you are running faster than a 9-10 minute/mile pace, get to the start early and get a good spot in the corral. Otherwise you'll end up running an extra 5 miles over the course of the entire race because you'll be running side-to-side passing people until mile 15. This is a bigger problem at crowded races. 3) Walking through the water stations to ensure you hydrate well is much better than spilling 80% of the water on yourself when you try to run/drink at the same time. Generally speaking, if you spend 30 seconds walking at each station, you may add 5-6 minutes to your total time for a Marathon. Totally worth it if you've ever been dehydrated and 1.5 miles from the next sip of H2O. Also, you run less risk of tripping over the hundreds of cups (or god forbid, water bottles) that usually litter the ground. 4) Yoga reduced my recovery time after a long run from a couple days to a couple hours. I know there are a lot of arguments for/against stretching and running but I only started yoga this last year and I could walk up and down stairs without hesitation 2 hours after the race, where as before it took me days to not look like a grandpa. Walking down stairs backwards is a pretty humbling experience for someone who just ran 26.2 miles. | ||
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L_Master
United States8017 Posts
On April 30 2011 05:26 MooseyFate wrote: Running my 4th marathon this year in OBX. Hope to finally get a 3:30 or better, but I'd be really happy to get under 3:45. I'm not a hardcore runner, I just love to do it and Marathons are a great challenge. Every year I have fallen short of my goal, but I have learned something important with each race. For you folks that are newer to running long distance, here are some things that I have learned: 1) Know your body. People on the sidelines will be handing out all kinds of things for you to eat/drink and telling you why you need it. Make sure you don't eat something unless you KNOW it won't make you sick/give you cramps. Basically, unless you ate/drank something while training, don't do it during the race. I made the mistake of eating a piece of banana that was shoved in my face during my first marathon (mile 22ish) in Chicago (the year it got to 85 during the race, nice choice for a first race...) and immediately puked. I should have known better, I love bananas but I can't eat them before/during/after a run or I will almost always puke. Been this way since I can remember but when someone is yelling "YOU NEED POTASSIUM! YOU NEED POTASSIUM" and practically throwing it at you, you forget common sense. Especially 22 miles in. Had a similar problem with Powerade this past year in OBX. Blue puke. Awesome. 2) If you are running faster than a 9-10 minute/mile pace, get to the start early and get a good spot in the corral. Otherwise you'll end up running an extra 5 miles over the course of the entire race because you'll be running side-to-side passing people until mile 15. This is a bigger problem at crowded races. 3) Walking through the water stations to ensure you hydrate well is much better than spilling 80% of the water on yourself when you try to run/drink at the same time. Generally speaking, if you spend 30 seconds walking at each station, you may add 5-6 minutes to your total time for a Marathon. Totally worth it if you've ever been dehydrated and 1.5 miles from the next sip of H2O. Also, you run less risk of tripping over the hundreds of cups (or god forbid, water bottles) that usually litter the ground. 4) Yoga reduced my recovery time after a long run from a couple days to a couple hours. I know there are a lot of arguments for/against stretching and running but I only started yoga this last year and I could walk up and down stairs without hesitation 2 hours after the race, where as before it took me days to not look like a grandpa. Walking down stairs backwards is a pretty humbling experience for someone who just ran 26.2 miles. Hahaha 1-3 are sooooo true! Listen to what this man has to say, its sound advice. Can't comment on the yoga since I have never tried any of that sorta stuff. Yea, thats really solid. While the 400m isn't a distance race, it does tell me that you have more than enough, and then some when it comes to the speed needed to break 5:00. | ||
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L_Master
United States8017 Posts
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LolitsPing
United States285 Posts
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calgar
United States1277 Posts
I'm hoping to break 4 but I'm not exactly sure if I'll be able to! I like to envision myself at the 25 mile marker with something like 8:15 to go and having to push really hard to cross right at 3:59:59. | ||
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L_Master
United States8017 Posts
On May 09 2011 06:44 calgar wrote: Ahh this was a good read! I'm training for the San Francisco marathon July 31st and I'm like 8 weeks into my program now... did 15 miles today and it wasn't exactly easy but I made it I'm hoping to break 4 but I'm not exactly sure if I'll be able to! I like to envision myself at the 25 mile marker with something like 8:15 to go and having to push really hard to cross right at 3:59:59.Any idea how fast you can run for another distance like 5k, 10k, or half-marathon? Also at what sort of pace and effort was that long run at? | ||
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calgar
United States1277 Posts
On May 10 2011 15:05 L_Master wrote: I did 15 miles at a 9:23 pace, took it easy but completely ran out of energy at the end. I think that's pretty close to the pace you need to break 4? So that's another 2.5 months to be able to do another 11 I guess! haven't run a 5k in years but I think it was around the 21:00 mark.Any idea how fast you can run for another distance like 5k, 10k, or half-marathon? Also at what sort of pace and effort was that long run at? | ||
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L_Master
United States8017 Posts
On May 11 2011 03:30 calgar wrote: I did 15 miles at a 9:23 pace, took it easy but completely ran out of energy at the end. I think that's pretty close to the pace you need to break 4? So that's another 2.5 months to be able to do another 11 I guess! haven't run a 5k in years but I think it was around the 21:00 mark. Assuming your still near 21:00 for a 5k, 4 should be very manageable. A person in 21:00 shape for a 5k has the potential for around 3:25 for a marathon, which is 7:50/mile pace. Obviously, if you haven't been running 70-100+ mpw for several years you aren't going to be able to match the prediction, but as long as you build up mileage and get some good long runs in before the race you should have no problem holding your easy jog pace, which should be anywhere between 8:15/mile to 9:15/mile, and I'd expect that to drop some more as you approach the marathon if you hadn't been doing significant training beforehand. As a 21 5Ker that 9:23 pace should have been quite comfortable in and of itself (assuming the trail wasn't incredibly challenging) and you're likely tired due to the large amount of mileage your body hasn't experienced before. What is your weekly mileage currently? I recommend trying to get to around 40 mpw and get in maybe 2 or 3 more long runs somewhere between 18-20 miles. It is certainly not neccesary to run the full distance before the marathon, and really the only argument for doing so is a psychological one. The long runs are a nice plus, but the weekly mileage is really the key to being strong for a marathon. 40 mpw with 8 or 9 miles as your longest run is far superior to 20-25 miles a week average with a few long runs of 20+ thrown in. Yes, for someone trying to race a marathon near their potential long runs and their variants (MP middle miles, fast finish, etc) are incredibly important, but overall mileage and base is better than just having a few long runs with very minimal mileage supporting them. A 4:00:00 marathon is about 9:10 pace. | ||
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calgar
United States1277 Posts
On May 11 2011 12:29 L_Master wrote: Ah wow, thanks for all the info! That's encouraging that 4 should be manageable... I think I could still manage something in the vicinity of 21 for a 5k. I'll have to look up a few short races locally and try and run them as part of training. Assuming your still near 21:00 for a 5k, 4 should be very manageable. A person in 21:00 shape for a 5k has the potential for around 3:25 for a marathon, which is 7:50/mile pace. Obviously, if you haven't been running 70-100+ mpw for several years you aren't going to be able to match the prediction, but as long as you build up mileage and get some good long runs in before the race you should have no problem holding your easy jog pace, which should be anywhere between 8:15/mile to 9:15/mile, and I'd expect that to drop some more as you approach the marathon if you hadn't been doing significant training beforehand. As a 21 5Ker that 9:23 pace should have been quite comfortable in and of itself (assuming the trail wasn't incredibly challenging) and you're likely tired due to the large amount of mileage your body hasn't experienced before. What is your weekly mileage currently? I recommend trying to get to around 40 mpw and get in maybe 2 or 3 more long runs somewhere between 18-20 miles. It is certainly not neccesary to run the full distance before the marathon, and really the only argument for doing so is a psychological one. The long runs are a nice plus, but the weekly mileage is really the key to being strong for a marathon. 40 mpw with 8 or 9 miles as your longest run is far superior to 20-25 miles a week average with a few long runs of 20+ thrown in. Yes, for someone trying to race a marathon near their potential long runs and their variants (MP middle miles, fast finish, etc) are incredibly important, but overall mileage and base is better than just having a few long runs with very minimal mileage supporting them. A 4:00:00 marathon is about 9:10 pace. As for 70-100mpw+ for years, that made me lol I'm not a very hardcore runner and have only started up again from nothing in the past 4 months. I'm loosely using the higdon intermediate II plan and I'm around 35 mpw now, pushing towards 40 and I'm pretty sure it gets to ~50 mpw at the highest with a 20 long run 3 times. You're right that the pace itself was comfortable but I don't think I've ever run 15 at once before so the mileage in itself was very tiring. I still have 9 weeks of long runs of 12+ miles before my race though so hopefully I'll be a little more accustomed by then! I'm not too concerned about reaching my potential or anything, I enjoy running but I don't think I could stay at such a high mileage level permanently. As long as I get 4 I'll be stoked :D | ||
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L_Master
United States8017 Posts
On May 11 2011 20:38 calgar wrote: Ah wow, thanks for all the info! That's encouraging that 4 should be manageable... I think I could still manage something in the vicinity of 21 for a 5k. I'll have to look up a few short races locally and try and run them as part of training. As for 70-100mpw+ for years, that made me lol I'm not a very hardcore runner and have only started up again from nothing in the past 4 months. I'm loosely using the higdon intermediate II plan and I'm around 35 mpw now, pushing towards 40 and I'm pretty sure it gets to ~50 mpw at the highest with a 20 long run 3 times. You're right that the pace itself was comfortable but I don't think I've ever run 15 at once before so the mileage in itself was very tiring. I still have 9 weeks of long runs of 12+ miles before my race though so hopefully I'll be a little more accustomed by then! I'm not too concerned about reaching my potential or anything, I enjoy running but I don't think I could stay at such a high mileage level permanently. As long as I get 4 I'll be stoked :DYea, and really there is no need to. Unless you want to be a competitive marathoner 100+ mileage isn't needed. Most people that are in okay shape to begin with can complete a marathon running the whole way with 30-40 mpw for several months. | ||
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divito
Canada1213 Posts
The only time I remember anything was doing a 3k distance in 15 minutes. I've never really been exhausted after a run, so if we take a 5 minute / 1k ...is 25 minute 5k even respectable? I don't know whether to feel bad for that, or actually try for a good time. | ||
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L_Master
United States8017 Posts
On May 12 2011 08:15 divito wrote: Some really dedicated runners in here. I'm looking to get back into running, but I've never really timed myself on anything. The only time I remember anything was doing a 3k distance in 15 minutes. I've never really been exhausted after a run, so if we take a 5 minute / 1k ...is 25 minute 5k even respectable? I don't know whether to feel bad for that, or actually try for a good time. 25:00 5K is basically 8 min/mile pace which isn't too slow. It probably puts you around the middle half of any race, so basically your not in bad shape, but not in great shape either. That said, if that 3K wasn't raced hard to where you were in a great deal of pain near the end you could probably do a minute or better on that race. If you started training regularly you'd easily be able to take anywhere from 3-5+ minutes off that 5k in six months to a years time, maybe more if you also have weight to lose or are a pretty talented runner. | ||
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cyberspace
Canada955 Posts
Just reading some of your sub 18:00 min 5K goals motivates me to try as well. Might take a while though, hehe. :D | ||
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koOl
Canada254 Posts
On January 12 2011 10:16 koOl wrote: heyyy yalll 17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section.My year has been really great so far! My Prs went from: 1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!) 5km: 18:30 in 2010 to now 17:53 3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.) 800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself | ||
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L_Master
United States8017 Posts
On July 30 2011 01:43 koOl wrote: Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section.My year has been really great so far! My Prs went from: 1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!) 5km: 18:30 in 2010 to now 17:53 3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.) 800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself My year is going fantastic. Have gradually built to 12x a week or so of running, for about 70 mpw and have watched my times (admittedly weight loss aided) drop from low 23 5K to 19:06, and from 6:30 for the mile down to around 5:45, though I haven't done the mile in a while. I haven't had any injuries save for some light, nagging achilles discomfort when I ran on a worn out pair of shoes for a little too long and I have only missed one day of running since early April. I'm hoping with a little further weight loss, and introduction of intervals for the first time I'll get below 18:00 for the 5K by the end of this fall, which should put me in great position to take a crack at my lifelong goal of sub 5 mile. | ||
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Phaded
Australia579 Posts
On April 06 2011 22:52 Phaded wrote: 6'3 100kg/220lb , started doing the couch to 5k program, on week 4. currently able to sustain 8km/hr jog for 20minutes on the treadmill My goal is city 2 surf (14km race) in under 2 hours in august. back for some accountability. completed the race in 107:11 :D Aiming for sub 90 next year | ||
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Deleted User 3420
24492 Posts
I run up a mountain (45ish min) and then walk back down 3 times a week. Soon I plan on adding a 1.5mile for time run on 2 of my off days. I do this so that I can own my 1.5mile run when I finish basic training. | ||
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craz3d
Bulgaria856 Posts
On August 24 2011 16:10 L_Master wrote: My year is going fantastic. Have gradually built to 12x a week or so of running, for about 70 mpw and have watched my times (admittedly weight loss aided) drop from low 23 5K to 19:06, and from 6:30 for the mile down to around 5:45, though I haven't done the mile in a while. I haven't had any injuries save for some light, nagging achilles discomfort when I ran on a worn out pair of shoes for a little too long and I have only missed one day of running since early April. I'm hoping with a little further weight loss, and introduction of intervals for the first time I'll get below 18:00 for the 5K by the end of this fall, which should put me in great position to take a crack at my lifelong goal of sub 5 mile. 70 mpw seems enough of a base. If you add some speed sessions, I wouldn't be surprised if you absolutely destroyed 18 mins by going 17:30 or something like that. As for that 5 min mile, you only really need to run 85s/lap. How fast is your 400m/800m at the moment? I think you should do a trial and then structure your speed workouts based on that. Anyways, I'm 23, 6'0", 165lbs and haven't run much since last summer. My PRs all came last year off ~30mpw + 1 track workout per week (while weighing 155). 5k - 18:30 21.1k - 1:29 This coming year I'm gonna try to build a bigger base of ~50 mpw to support 2 track workouts in order to shave a minute (or 2 :D ) off that 5k time. I'm also gonna try to eat less crap in order to at least get down to 160. GL to everyone with their goals! I'll try to check in here every now and then. | ||
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L_Master
United States8017 Posts
On August 24 2011 17:33 craz3d wrote: 70 mpw seems enough of a base. If you add some speed sessions, I wouldn't be surprised if you absolutely destroyed 18 mins by going 17:30 or something like that. As for that 5 min mile, you only really need to run 85s/lap. How fast is your 400m/800m at the moment? I think you should do a trial and then structure your speed workouts based on that. Anyways, I'm 23, 6'0", 165lbs and haven't run much since last summer. My PRs all came last year off ~30mpw + 1 track workout per week (while weighing 155). 5k - 18:30 21.1k - 1:29 This coming year I'm gonna try to build a bigger base of ~50 mpw to support 2 track workouts in order to shave a minute (or 2 :D ) off that 5k time. I'm also gonna try to eat less crap in order to at least get down to 160. GL to everyone with their goals! I'll try to check in here every now and then. Pretty sure a 5:00 mile is 75 s/lap, but other than that I agree with you. 400 is dunno, haven't run one in a while, but like 2 months ago at a higher weight it was like 63 high, though I should be able to run it a bit faster with a 13.3x 100m. And yea, I've just started doing some speed work in the past few weeks. Having never run XC/Track in HS I'm basically following Daniel's for this season and we'll see how I respond to that and go from there. | ||
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L_Master
United States8017 Posts
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Runnin
208 Posts
On January 10 2011 13:51 Runnin wrote: My goals for the year are to hit under 19 in a 5k (from 22 right now), and to regain my speed over shorter distances. I ran a 4:22 mile and 1:54 800 in high school, but 4 years of not running in college and eating terribly destroys your fitness levels. I now play recreational soccer and want to regain some speed and endurance to perform a little better in that. Forgot this thread existed... Have yet to run a 5k (soccer on saturdays/work on sundays makes it near impossible to sign up for one) but did run a 4:41 1600m in a race with my old high school team and a 4.5 mile run in 26:10, so my improvement has been even better than expected. L_Master, your improvement is awesome for such a short period of time, and your mileage is insane! However it seems like with your mileage you should be hitting even faster times, have you considered cutting your mileage down to 30-50 mpw and doing your base-work at a faster tempo? Just something to think about, obviously what you're doing right now is working well so if it's not broken you probably don't need to fix it. If you keep working as hard as you are right now I have no doubt you'll get that sub-5. | ||
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L_Master
United States8017 Posts
On August 26 2011 13:17 Runnin wrote: Forgot this thread existed... Have yet to run a 5k (soccer on saturdays/work on sundays makes it near impossible to sign up for one) but did run a 4:41 1600m in a race with my old high school team and a 4.5 mile run in 26:10, so my improvement has been even better than expected. L_Master, your improvement is awesome for such a short period of time, and your mileage is insane! However it seems like with your mileage you should be hitting even faster times, have you considered cutting your mileage down to 30-50 mpw and doing your base-work at a faster tempo? Just something to think about, obviously what you're doing right now is working well so if it's not broken you probably don't need to fix it. If you keep working as hard as you are right now I have no doubt you'll get that sub-5. Well, right now I'm "in season" (made up by me, just picked a group of races for the next 2 months or so to simulate a 5K cross type season) so with 2-3 quality efforts per week I'm okay with whatever pace the other runs are as they are more for general maintenance and recovery. While I do have pretty solid mileage right now I haven't been there long. I did around 40 mpw in april, 50 or so in May, 55 or so in June, low 60's in July, and have been around 70 now for the past 4 or 5 weeks. I'll know better where I am at after a good season of quality work, and more time to reap the benefits and adapt to the mileage. | ||
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L_Master
United States8017 Posts
Average pace for the run was pretty solid, around 7:50, which is good considering it was a nice relaxed effort. | ||
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ibutoss
Australia341 Posts
Yet I'm enjoying it and I've noticed improvement already so it helps keep the motivation up. I like to think of it like sc:bw on iccup. I'm going to have to grind away for a long time but I'll see great results if I keep on improving little by little. | ||
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L_Master
United States8017 Posts
300+ miles for August! First 300 mile month ever!! Gettin ready to be destroyed come Saturday after this. Cheap open college meet called the Rust Buster that I plan on running. Get the feeling I won't be anywhere near he top half, but it means I should have plenty of fast company to pull me along. On August 29 2011 19:29 ibutoss wrote: I've only just started running after years of barely any fitness at all. Needless to say my pace is horrible, my ratio of running to barely able to walk is embarrassing and I have a "fun run" less than two weeks away. Yet I'm enjoying it and I've noticed improvement already so it helps keep the motivation up. I like to think of it like sc:bw on iccup. I'm going to have to grind away for a long time but I'll see great results if I keep on improving little by little. This is a little bit of a red flag for me. If you're needing to stop and walk your running much to fast. The majority of your running should be at a very nice easy pace, one at which you can easily hold a conversation. If your capable of an all out mile in around 7 minutes, then your looking at doing most runs around 9:30-10:30 pace. For someone capable of an all out mile in 8:30, your looking at easy running in the neighborhood of 12:00/mile pace. That said the good thing is that your enjoying it, which really is important especially if your just getting into it. | ||
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L_Master
United States8017 Posts
Ended up running the 6K in 23:52. While not what I was hoping for I'm not terribly unhappy. First off, I avoided last, which was nice and it was a pretty cool experience running in a collegiate meet. Course was basically three laps of 2K each. First lap was fine in 7:43, though probably a bit of an uneven 7:43. Second lap was meh. I got scared of going to fast and bonking hard, so I slacked off on pace....unfortunately I really slacked off running an 8:22. Got back together and ran the last 2K in 7:47. Other than the middle lap weakness I'm okay with the performance, especially since the course wasn't incredibly fast being on gravel and grass with about 200 feet of gain/loss. I guess its more than expected but still pretty crazy seeing the difference between an actual collegiate meet and your everyday citizens race: Last Race - 7/234 This One - 130/135 I really need to work on not being scared in races and just going after it the whole way. Part of the learning process though. It's not even that it hurts to much and I have to say uncle, I just notice its starting to get uncomfortable and get worried if I can hold it the whole way and slow down to "play it safe". Next race I really need to just go after it; and if I blow up, I blow up. | ||
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Trezeguet
United States2656 Posts
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Slakkoo
Sweden1119 Posts
Also I really wanna run more but I just can't find the inspiration | ||
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L_Master
United States8017 Posts
On September 12 2011 05:44 Trezeguet wrote: Just did 20 mi, last big run done!!! Time to ease back, wooooooooooooooo. Gotta ask, what are you training for? Sounds like a half or a full given the emphasis your putting on the long runs and taper. On September 12 2011 05:48 Slakkoo wrote: Never been a man of stamina but I quite often won 100m in school, ran at like 12 :0 But when I run I do the usual track around here, 2.5km in the woods, I run it in about 10-11 min. Also I really wanna run more but I just can't find the inspiration That's a pretty strong pace, especially if your not totally killing yourself to run it. I don't know if your super active in sports or other activities but running 6:30-7:00 pace is very solid for someone that doesn't do alot of endurance training. Heck, many people can't run that for an all out mile. With your speed and seeming natural aerobic strength you'd probably do quite well at running. | ||
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Slakkoo
Sweden1119 Posts
On September 12 2011 05:56 L_Master wrote: Gotta ask, what are you training for? Sounds like a half or a full given the emphasis your putting on the long runs and taper. That's a pretty strong pace, especially if your not totally killing yourself to run it. I don't know if your super active in sports or other activities but running 6:30-7:00 pace is very solid for someone that doesn't do alot of endurance training. Heck, many people can't run that for an all out mile. With your speed and seeming natural aerobic strength you'd probably do quite well at running. I've played football since I was 4 and now I'm sixteen :p But other stuff has gotten into the way I used to have decent stamina and could easily play whole football matches and I was winger. Now I'm outer(?) defender and I can't hold 90 min :/. Well when I run myself I can't really achieve a fast pace without sort of like giving up. But when we run that track in school it feels much better because then I can selfcompete with others and I can keep on running even though I wouldn't do normally. | ||
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Runnin
208 Posts
On September 12 2011 06:03 Slakkoo wrote: I've played football since I was 4 and now I'm sixteen :p But other stuff has gotten into the way I used to have decent stamina and could easily play whole football matches and I was winger. Now I'm outer(?) defender and I can't hold 90 min :/. Well when I run myself I can't really achieve a fast pace without sort of like giving up. But when we run that track in school it feels much better because then I can selfcompete with others and I can keep on running even though I wouldn't do normally. If you really want to improve your footballing, you should consider doing some serious running in the off-season. At full-back you will really see the difference in your play if you are able to consistently support your attack while still being able to recover back for 90 minutes. If you've never seen Ashley Cole play LB for Chelsea, try to catch one of their games and just watch how much ground he covers - it's one of the main reason he's one of the best fullbacks in the world. I understand that running is not always the most fun, but perhaps if you can focus on using it to improve your football it will be easier to stay motivated. | ||
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L_Master
United States8017 Posts
I understand that running is not always the most fun, but perhaps if you can focus on using it to improve your football it will be easier to stay motivated. Blasphemy! In all seriousness though I understand and agree completely, though for many of us running is indeed a very fun activity. While its not always for everyone I think there are two real keys to enjoying (or at least not despising) running. Number one is mindset. Don't think "O god, here comes another 40 minutes of boredom and torture", but rather approach it with an open mind and try to find the joy in just being alive out there cruising at a nice pace. The second HUGE piece of advice is pace, pace, pace. A very large portion of new runners run way to hard all the time. Most of your running should be easy aerobic jogging, something along the lines of 7:00-7:30 pace if you can run a 5 minute mile, 8:30-9:00 pace if your a 6 minute miler, 10:00 pace if your a 7 minute miler, and maybe 11:30 pace if your an 8 minute miler. To slakoo, you definitely fall into the category of people running way, way to fast. Just the fact that you can hold that pace means your already in pretty good shape, but to do normal runs at that pace is crazy. Unless you happen to be a 4:20-4:30 miler. If your in something like 5:30 shape for one mile you ought to be running somewhere around 12:00-13:00 for your 2.5km loop. Leave the 10:00 pace for your loop to the guys that can run sub 16 5K's. The reason your finding the need to have a teammate there is because its much too fast of a pace for general running at your fitness level. I guarantee you'd find running at a truly easy pace significantly more manageable and enjoyable. | ||
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Trezeguet
United States2656 Posts
On September 12 2011 05:56 L_Master wrote: Gotta ask, what are you training for? Sounds like a half or a full given the emphasis your putting on the long runs and taper. That's a pretty strong pace, especially if your not totally killing yourself to run it. I don't know if your super active in sports or other activities but running 6:30-7:00 pace is very solid for someone that doesn't do alot of endurance training. Heck, many people can't run that for an all out mile. With your speed and seeming natural aerobic strength you'd probably do quite well at running. Full, half marathon training doesn't usually get up to 20 | ||
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