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On July 04 2013 16:00 airtown wrote:
Anyway, now that I'm on my own, I've decided to train in a different way: by doing a combination of fast runs (shorter than 3 miles) and track workouts consisting of less than 2 miles of repeats. As long as I'm not injured, I'll try to run 8-9 times per week. I'm not sure whether I'll have as much success with this strategy, but it will definitely be much more enjoyable. I really don't like going on hour long runs at a slow pace, partly because they're boring IMO, and partly because they're so exhausting.
This is the other thing I wanted to point out. If you are exhausted after a run of 6-8 miles...you are running way, way to hard. A good 45-60 min at an easy clip should almost leave you feeling invigorate at the end. Not keeled over on the couch with fatigue. If you are very new to running, sheer time on the feet could be an issue...but in your case you have enough running experience that if you are getting exhausted you are just flat out running too hard.
On Boredom - airtown, this isn't specifically directed at you but I was just thinking about this. I know a decent number of people that say they get bored on runs, especially easy ones. However, I know very few people that say hiking is boring. Running is just "faster pace hiking" so I really don't understand where the boredom comes from. Unless perhaps you are running on a treadmill, track, or some straight road in the middle of Kansas.
Oh, two things anyone can try if anyone feels bored frequently on runs. Number 1 is to focus internally, i.e. pay attention to your body. The rhythm of your breathing, your cadence, the stride, etc. Learn to know how your body feels at different paces as well as work on your form. It's hard to get bored if you are busy focusing on keeping your arms from crossing midline as you swing and increasing cadence some to remove that overstride. Secondly, just enjoy being alone with your thoughts. Let your mind wander and think about whatever interests you. Number 3 is music, if you are someone who enjoys music then you're set and won't be bored again.
Going almost philosophical I think one of the reasons people feel bored on runs is a result of overstimulation. Stuff always has to be happening and many people don't seem to know how to enjoy just being alone with their thoughts. For me personally that's one of the things I enjoy best about running is just be out there, letting my mind wander to whatever I want to ponder and being alive and breathing feeling the wind across my body and my feet gliding over the ground.
Do you know the feeling I know? When your legs have disappeared, and there is only your heart, your lungs, and your eyes skimming disembodied through the air? Though we have no wings, we have taught ourselves to fly.
^ That is the embodiment of what running feels like to me on good days, and why I enjoy it.
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On July 05 2013 01:55 Bonham wrote:Whoop whoop, just back from a very encouraging interval workout. It was buildup workout #1 from This McMillan 10k plan, and it had scared the crap out of me and defeated me twice before. Not today though! Managed all six mile reps between 5:09 and 5:13 with 4mins of active recovery, which apparently puts me right on pace for my 10k goal race on August 24. Feeling encouraged and enthused for the first time in about two weeks. 32:30 seems within reach with some more work. Show nested quote +On July 05 2013 00:15 L_Master wrote:
Well, race went okay today all things considered.
Glad to hear you're still swingin' away. Is the injury totally resolved at this point? How long do you anticipate it will take you to regain your form?
Nice workout! If that felt all out then I don't know if it quite indicated 32:30 fitness, as 4 minutes is quite a bit of recovery. 6xMile w/2:00 recovery is what I would generally consider the "gold standard" prediction workout. That said, you have another month and a half so I expect you'll reach that goal.
As far as my injury, it seems to be fairly resolved...but I'm just taking it very slow. Want to give the hip/core stengthening plenty of time to kick in. I'll start reintroducing running in August, doing something akin to a C25K buildup over August and then hopefully be back at light training by September.
1-2 more months of ellipitcal + bike slogging = bleh, but I will survive!
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On July 05 2013 02:00 L_Master wrote:
Nice workout! If that felt all out then I don't know if it quite indicated 32:30 fitness, as 4 minutes is quite a bit of recovery. 6xMile w/2:00 recovery is what I would generally consider the "gold standard" prediction workout. !
I wouldn't say it was all-out, but it was certainly a substantial effort. The notes to the workout advise 3-4 mins recovery, along with the encouraging sentences "Don't be surprised if you struggle in this workout. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete this workout sequence and you'll be ready."
It eventually builds up to 3x2 miles at goal pace with 5 mins recovery. We'll see how those go, and obviously the proof of the pudding is in the eating -- or, I suppose, the proof of the race is in the running. But like I said, today I feel pretty optimistic.
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On July 05 2013 02:00 L_Master wrote:Show nested quote +On July 05 2013 01:55 Bonham wrote:Whoop whoop, just back from a very encouraging interval workout. It was buildup workout #1 from This McMillan 10k plan, and it had scared the crap out of me and defeated me twice before. Not today though! Managed all six mile reps between 5:09 and 5:13 with 4mins of active recovery, which apparently puts me right on pace for my 10k goal race on August 24. Feeling encouraged and enthused for the first time in about two weeks. 32:30 seems within reach with some more work. On July 05 2013 00:15 L_Master wrote:
Well, race went okay today all things considered.
Glad to hear you're still swingin' away. Is the injury totally resolved at this point? How long do you anticipate it will take you to regain your form? Nice workout! If that felt all out then I don't know if it quite indicated 32:30 fitness, as 4 minutes is quite a bit of recovery. 6xMile w/2:00 recovery is what I would generally consider the "gold standard" prediction workout. That said, you have another month and a half so I expect you'll reach that goal. As far as my injury, it seems to be fairly resolved...but I'm just taking it very slow. Want to give the hip/core stengthening plenty of time to kick in. I'll start reintroducing running in August, doing something akin to a C25K buildup over August and then hopefully be back at light training by September. 1-2 more months of ellipitcal + bike slogging = bleh, but I will survive!
What was your injury and what is your cross training plan like?
I had a stress fracture this fall and stress reactions this winter and I was forced to bike usually around 60-90 minutes a day. I tried to swim a few times a week, but I couldn't stand swimming. Glad to be back to running everyday instead, needless to say.
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Just got an email from a race organizer for my last race saying I won 250 Euros ($320). Result!
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Man, i still don't know what to do about my medial tibial syndrome / shin splints... I've had this greatest physiotherapist, I've laid off all impact sports for 3 months (badminton, jumping/skipping and running) but only after 3-4 times now of short 2km sessions it starts to come back again.
During the 3 months I was so devoted to the rehabilitation (and I still follow the program). There is 2 sessions of shock wave theraphy a week, core muscle program every day, leg strength training every second day, bicycling 2 hours a day, stretching, yoga, taping the shins... I've also gotten personal insoles, changed running shoes, looked at my step, changed surface etc. It just doesn't work, I don't know what to try anymore...
It's somewhat strange though, it feels like whenever I run I place all my weight on the shin muscles, after merely 100m the second day of running they feel sore and overworked (you call it DOMS?)... My physiotherapist says it might be because of weak core/torso/hip balance/muscles, and that I lean forward while running but I just don't know anymore... I can't live without running and playing badminton but I also don't want to go back to taking painkillers in order to exercise.
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@MachoMyers: I guess that is better than Bonham's pizza coupon 
@Shauni: :-( That sucks dude
Race day for me today. It's part of my town's cup that i'm running in (5 races total, this one is the 4th one). It's a 8,8km course with four laps. Can't really strive for a new PR at this odd distance. So I'm going to target ~4:35min/km which would be PR pace for 10k and see what I can do.
There are numerous cup runners in my time range that I can't look out for any of them specifically. Only this one guy who overtook me at the last 100m last race. He won't get away with this this time.
Race starts in 3:30 hours. I'm gonna take a nap now, drink a coffee afterwards, eat a bowl of cereals. My usual pre-race routine.
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Good luck, Don Julio! Lets us know how it goes.
On July 05 2013 20:49 MachoMyers wrote:
Just got an email from a race organizer for my last race saying I won 250 Euros ($320). Result!
Sweet! What was the race? Where did you place?
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On July 05 2013 20:49 MachoMyers wrote:
Just got an email from a race organizer for my last race saying I won 250 Euros ($320). Result!
O snap. Dat's BIG money!
Nice. 
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United States24701 Posts
It was 90 something and sunny so I ran on the treadmill again today. I did my usual 5.2 mph for 30 minutes and actually got a second wind towards the end. This was a pleasant surprise. I didn't feel like I had to stop when time was up.
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On July 06 2013 04:37 micronesia wrote:
It was 90 something and sunny so I ran on the treadmill again today. I did my usual 5.2 mph for 30 minutes and actually got a second wind towards the end. This was a pleasant surprise. I didn't feel like I had to stop when time was up.
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Finished the 8,8k with 39:56 oficially and 39:47 net.
That's a 4:32 min/km pace which is huge for me. The pace at my 10k PR was a 4:39 only one and a half months ago. I would have crushed the PR today if the race would have been a 10k. I'm really sure hat I'm going to beat the 45 minutes in a couple of months whenever I run another 10k. That's not fast but I ran a 49:15 in march so I've improved a lot since I've started to train seriously.
The course was a little hilly and the short upward slopes were tough. I'm only training at flat courses usually. Need to get some hill work-outs done when I prepare for the 30k trail run next year.
My next race is next saturday. 9,2k, 4 laps.
Have a nice weekend everyone :-)
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Nice moves, Julio! That's some impressive progress. When and where is the trail run? Do you know when you'll attempt a sub-45 10k race?
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On July 04 2013 19:42 MachoMyers wrote:Show nested quote +On July 04 2013 16:00 airtown wrote:It will be interesting to see how much I can improve while only running 15-20 miles per week. By the way, I've trained in a similar way before (although with fewer runs per week than I expect to do,) and it didn't cause any major injuries. In contrast, I had a lot of trouble with my leg during the last few weeks of track. Here's my log: http://www.runningahead.com/logs/4977037d6a674b3996cc9338428cb969 I would make sure that you are doing enough warmup/cooldown before and after your speed work. My wife did X Country in college and if they were doing 10x1600s or something like that they would usually do 30-45 min warm up and a 30-45 min cooldown. Now if you just want to get ripped and be in overall good shape then 15-20 miles is the perfect target. If you want to make speed gains though I would do some more mileage.
Your wife would do 20+ miles worth of running in one workout day?
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On July 05 2013 21:55 Shauni wrote:
Man, i still don't know what to do about my medial tibial syndrome / shin splints... I've had this greatest physiotherapist, I've laid off all impact sports for 3 months (badminton, jumping/skipping and running) but only after 3-4 times now of short 2km sessions it starts to come back again.
During the 3 months I was so devoted to the rehabilitation (and I still follow the program). There is 2 sessions of shock wave theraphy a week, core muscle program every day, leg strength training every second day, bicycling 2 hours a day, stretching, yoga, taping the shins... I've also gotten personal insoles, changed running shoes, looked at my step, changed surface etc. It just doesn't work, I don't know what to try anymore...
It's somewhat strange though, it feels like whenever I run I place all my weight on the shin muscles, after merely 100m the second day of running they feel sore and overworked (you call it DOMS?)... My physiotherapist says it might be because of weak core/torso/hip balance/muscles, and that I lean forward while running but I just don't know anymore... I can't live without running and playing badminton but I also don't want to go back to taking painkillers in order to exercise.
Do you take any proton pump inhibitors for heart burn or related issues?
Have you ever had your body's acidity level tested?
Have you ever consulted a worthwhile sports nutritionist?
Have you had a sports doctor who really knew their stuff look into your form including stability (everywhere) and landing issues?
Have you tried minimalist or barefoot running?
Have you ever really taken a long time off from sports that could prevent you from fully healing?
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On July 06 2013 11:37 Bonham wrote:
Nice moves, Julio! That's some impressive progress. When and where is the trail run? Do you know when you'll attempt a sub-45 10k race?
The trail run is next year in april so I'll have enough time to prepare. It's the most prestigious race in my region with 7000 runners and a lot of spectators. Spots in the race were gone 22 hours after registration started this year.
I'm going to focus on a HM in october after next saturday. This will be a good step to train endurance. I won't prepare for the sub-45 most likely. I plan to find a 10k race in september to test my fitness. I'll try to run sub-45 but won't prepare specificly.
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On July 06 2013 12:55 AirbladeOrange wrote:Show nested quote +On July 05 2013 21:55 Shauni wrote:
Man, i still don't know what to do about my medial tibial syndrome / shin splints... I've had this greatest physiotherapist, I've laid off all impact sports for 3 months (badminton, jumping/skipping and running) but only after 3-4 times now of short 2km sessions it starts to come back again.
During the 3 months I was so devoted to the rehabilitation (and I still follow the program). There is 2 sessions of shock wave theraphy a week, core muscle program every day, leg strength training every second day, bicycling 2 hours a day, stretching, yoga, taping the shins... I've also gotten personal insoles, changed running shoes, looked at my step, changed surface etc. It just doesn't work, I don't know what to try anymore...
It's somewhat strange though, it feels like whenever I run I place all my weight on the shin muscles, after merely 100m the second day of running they feel sore and overworked (you call it DOMS?)... My physiotherapist says it might be because of weak core/torso/hip balance/muscles, and that I lean forward while running but I just don't know anymore... I can't live without running and playing badminton but I also don't want to go back to taking painkillers in order to exercise. 1.Do you take any proton pump inhibitors for heart burn or related issues? 2.Have you ever had your body's acidity level tested? 3.Have you ever consulted a worthwhile sports nutritionist? 4.Have you had a sports doctor who really knew their stuff look into your form including stability (everywhere) and landing issues? 5.Have you tried minimalist or barefoot running? 6.Have you ever really taken a long time off from sports that could prevent you from fully healing?
1. No
2. No
3. No, but I consider myself relatively well educated in food and supplements.
4. Yeah, that's kind of what my physiotherapist did. Like I said, she mentioned that I had a perfect running step (with insoles) but weak core muscles.
5. No, but even if it somehow helps while running I don't see how it can cure explosive jumps and indoor impact, where you need shoes.
6. Yeah I'm doing that right now, I don't know what you consider long time off, but until the next season starts it'll be 4 and 1/2 month in total. Taking even longer breaks than that would feel extremely crippling.
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United States24701 Posts
I just met my first goal: 'satisfactory' for the Navy PRT. I ran 1.5 miles in 14 minutes (6.4 mph). I did it on the treadmill (another really hot day) so I'll have to try it on a track before I put it in the books. Still, this is a nice accomplishment for me. The next goal is to run the same distance in 12:53. How long should it take me to train to that level?
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On July 07 2013 02:15 micronesia wrote:
I just met my first goal: 'satisfactory' for the Navy PRT. I ran 1.5 miles in 14 minutes (6.4 mph). I did it on the treadmill (another really hot day) so I'll have to try it on a track before I put it in the books. Still, this is a nice accomplishment for me. The next goal is to run the same distance in 12:53. How long should it take me to train to that level?
No way to ever answer this question, but my suspicion is that it won't take you too long. Your still very new and just adjusting to running, so you will still likely be seeing rapid improvement for another few months.
Once your really settled into running and your improvement is slowing a bit we can start working in faster strength stuff such as tempo runs, and you'll start to improve even more. How soon do you need to be running your 12:00 goal by?
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United States24701 Posts
I don't have a timetable yet, but I'll let you know when/if I do. I realize the answer to my question will vary from person to person and situation to situation, but I was just wondering how big of a jump in performance it is.
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EPT
