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On July 12 2013 23:29 Bentus wrote:
Could potienally be your shoes! How old are they? Maybe you need to change them. Normally, you switch them after ~700km, depends on the shoes and on your running syle, wheight, etc.
Are you just using one pair? You should buy 2-3 and switch them up.
And in the end, how many years of running experience do you have? Keep in mind that your bones and especially your joints take longer to adapt. Can take up to a few years until you can cope with higher mileages.
humn i got one pair of shoes which is probably like 1,5 years old and probably ran about 600 km with them (not really sure). Guess it couldnt hurt to get new ones soon but seems hard for me to see a connection with my knee pain there ^^ I started running like 2 years ago but i probably ran the exact same path already about 50 times (nice field path arround a swamp) so i didnt have a recent increase in mileage.
Thanks for the advise though!
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For the BMT it's a recommended 13:30 for 1.5M upon arrival, so yeah there doesn't seem like there's a requirement or an initial fitness test(IFT). But the minimum requirements for Graduating are lower (or higher, not sure how I should word this lol).
3rd Class :11:57
2nd Class: 8:55
1st Class: 8:08
This is for the Air Force, so I think this would be more along the lines of what you would want to see L_Master. I'm not sure about the other branches, but the Marines have the IFT so if you can't do the 13:30 in 1.5M, you're not ready to even start.
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Ya, I saw that 8:08 is for what the AF calls "Warhawk" which is like the highest graduation standard. That surprises me though, as that is probably too tough. 5:25 pace for 1.5M is roughly as difficult as 17:45 or so for 5k, and that is getting solidly into serious runner territory, and starting to get really difficult for guys that focus more on strength and carry around a good amount of muscle mass.
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Well it is the absolutely best time you could achieve to get that title so might as well make it real high on the aerobic fitness charts.
On another note I found a beautiful route for my run.
+ Show Spoiler +
It's in the Spoiler if you want to check it out.
1.5M with some ups and downs to challenge me, all through the neighborhood. It also starts with a convenience store at the starting point! How convenient! :3 The cross country route my school does goes into another town and it's far away from where I live so I opted to go for this route instead.
Thinking about buying a new pair of shoes too, the ones I got are about 6 years old. I feel like increasing my mileage with those on is gonna give me Achilles tendinitis or something.
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On July 13 2013 19:11 Don_Julio wrote:
It's race day for me. 9,2k, 4 laps. The race is organized by my town and is highly advertised so there should be a recognizable crowd cheering for us. My goal is to run at the same pace like last week (4:32 min/km).
The ~10k "season" is over after that. I'm going to come back to ask for advice on how to approach my HM training.
So what happened? Also, what HM are you doing?
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On July 14 2013 13:40 Bonham wrote:Show nested quote +On July 13 2013 19:11 Don_Julio wrote:
It's race day for me. 9,2k, 4 laps. The race is organized by my town and is highly advertised so there should be a recognizable crowd cheering for us. My goal is to run at the same pace like last week (4:32 min/km).
The ~10k "season" is over after that. I'm going to come back to ask for advice on how to approach my HM training. So what happened? Also, what HM are you doing?
Good morning, ran 41:43 for the 9,2k. That's exactly the pace as last friday for my 8,8k race. I should be happy but I'm a little frustrated that I reduced my pace in the third of four laps. That keeps happening at my races at about the same distance. I'm not sure if it's lack of mentally toughness and I just have to force myself to ignore my weakness. I usually run the last two km really fast again.
The course itself was nicely located in my city's largest park but it lacked kilometre-signs which let me guessing what my pace is.
Cup results aren't online yet.
The HM is in Magdeburg, Germany, October 20th. There is a Marathon and a 13k race, too. http://www.magdeburg-marathon.eu/. Magdeburg is my native town, I still have relatives there, the course is beautiful and part of the entry fee will be donated for the flood relief.
+ Show Spoiler [The course a month ago] +
Now to the important part: I'm going to recover the next two weeks with only easy runs three or four times a week. I plan to start training for the HM afterwards.
I'm used to run four times a week atm. Three easy ones about 11,5k-12k (that's a little more than 7 miles) long and one high-effort run (interval or tempo) which is about 10k long including warm-up and recovery. That makes about 45km (=28miles) of running per week. I can't run with high effort twice a week. I tried it because it's fun but I suffered from shin splints the following runs.
What I want to do is to increase the weekly distance, add another running day (for a total of five) and add long runs. I consider trying out the L_Masterplan (I'm sorry):
On July 12 2013 13:52 L_Master wrote:+ Show Spoiler +
I would say an increase of 3-5 miles per week is pretty reasonable. I'm a big fan of 3 weeks up, 1 down. So you might go 15, 18, 20; then back to 15, then 23, 25, 30; then back to 20.
If you don't know exact distance you can just run roughly by time and/or grab google earth and map the route out after you ran it. I know Wisconsin does a system were they don't actually add up miles. They use "badger miles" and basically for general runs it's just go by time and divide by 7 for miles run.
So if you are doing 12 miles now, I would first go to 5, or ideally six days a week. Then just start adding on miles. It would look something like this
3,3,3,3,3
3,4,4,3,5
4,4,5,3,6
3,3,4,3
5,4,5,3,6
5,5,6,4,7
Doesn't have to be exactly that...but gives you a basic idea.
I'm not sure how far I can push this and how a long run fits in. I might switch to a 14-day schedule with nine or ten running days (one long run, one high-effort run, the rest easy ones).
A lot of random thoughts at the moment. I have to figure this out in the next two weeks.
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On July 13 2013 10:31 L_Master wrote:Show nested quote +On July 13 2013 09:55 Badfatpanda wrote:
Does anyone else prefer to run in the rain when it's hot outside? My roommate looked at me like I had 5 heads when I came in soaked from a run this morning and I was just having a blast. I wouldn't do speedwork but for LSD or tempo's it's great. I mean if the humidity is already going to be 95% what's the difference.
idk, just random thoughts after I remembered that this thread existed :D I love running in all forms of inclement weather aside from lightning and large hail. It just adds an "epic" feel to the run and makes it quite entertaining. I'm one of those whackos who gets a kick out of the people in their cars looking at me like I am crazy when I'm running around outside in 15 degree weather with snow blotting visibility to a hundred feet.
Extreme weather always draws me out the door for a run.
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On July 15 2013 07:52 AirbladeOrange wrote:Show nested quote +On July 13 2013 10:31 L_Master wrote:On July 13 2013 09:55 Badfatpanda wrote:
Does anyone else prefer to run in the rain when it's hot outside? My roommate looked at me like I had 5 heads when I came in soaked from a run this morning and I was just having a blast. I wouldn't do speedwork but for LSD or tempo's it's great. I mean if the humidity is already going to be 95% what's the difference.
idk, just random thoughts after I remembered that this thread existed :D I love running in all forms of inclement weather aside from lightning and large hail. It just adds an "epic" feel to the run and makes it quite entertaining. I'm one of those whackos who gets a kick out of the people in their cars looking at me like I am crazy when I'm running around outside in 15 degree weather with snow blotting visibility to a hundred feet. Extreme weather always draws me out the door for a run.
Agreed, it's these days that I try hardest to run or make sure that I get out into it. That way when I'm having a down day or not feeling motivated, I tell myself, you could run in that, what's your excuse for not running now?
Sad day for track and field. Both Gay and Powell test positive...hard to believe that the two men closest to Usain Bolt are now positive and Bolt isn't. Just when it was starting to get exciting too.
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Haha glad you all are just as batshit insane as I am. 
Only once have I regretted it...and that was legitimately scary. Went out and it was about 10F, snow coming down like mad, and winds blowing a good 50+ kmh, gusting more. Going out was all wind at my back so that was FUN, jogged at like 6:00 pace because of it. Turning around tho...not good. Didn't bring a full face mask so suddenly I was full bore into a massive wind. Naturally, my face got really cold, really fast. After about half a mile it was hurting, and a mile in couldn't feel anything.
Still 5 miles back to the house. No one around. No phone.
Needless to say, I was getting pretty damn scared, as it was obvious I was into potential frostbite territory and five more miles was way to far to go. To add to the fun my thin gloves weren't really enough either. Tried going backwards for a little while, but didn't really work either and with lots of embankments and low visibility was dangerous in it's own right. I started freaking out hard after that...
Luckily the story ends non-dramatically as a car happened to pass by and offer me a ride back home. I must have thanked them over 100 times in the most garbled, numb jaw English they had ever heard.
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On July 16 2013 05:18 L_Master wrote:Haha glad you all are just as batshit insane as I am. Only once have I regretted it...and that was legitimately scary. Went out and it was about 10F, snow coming down like mad, and winds blowing a good 50+ kmh, gusting more. Going out was all wind at my back so that was FUN, jogged at like 6:00 pace because of it. Turning around tho...not good. Didn't bring a full face mask so suddenly I was full bore into a massive wind. Naturally, my face got really cold, really fast. After about half a mile it was hurting, and a mile in couldn't feel anything. Still 5 miles back to the house. No one around. No phone. Needless to say, I was getting pretty damn scared, as it was obvious I was into potential frostbite territory and five more miles was way to far to go. To add to the fun my thin gloves weren't really enough either. Tried going backwards for a little while, but didn't really work either and with lots of embankments and low visibility was dangerous in it's own right. I started freaking out hard after that... Luckily the story ends non-dramatically as a car happened to pass by and offer me a ride back home. I must have thanked them over 100 times in the most garbled, numb jaw English they had ever heard.
I got a bad day out biking one time when the wind picked up mid-ride. Literally blew me horizontally over the the road to the yellow line. High wind, especially when it's cold is the only thing that will keep me indoors, running or biking. Shit's dangerous. That and a fair amount of lightening.
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Yeah w/e you all are nuts.
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Woah, didn't know there was a thread for running on this site. For coming to this site for so long I sure feel stupid hah!
So I have a little backstory I'd like to share before I come with the main bit if that's ok..
+ Show Spoiler +I ran (competitively) from when I was 9 years old untill I was 18, where I was a great distance runner up untill I hit puberty and becoming extremely lazy.
I still had it in me to run the 400m and 800m competitively untill the age of 18, but I slacked off for way too much compared to my peers and just didn't make the quota for the 4x800m team. This, together with some weird kneecyst (entombed at the behind of my kneecap) giving me some pain while running at max speed, completely threw my motivation to run at all in the water.
I almost completely quit for the next three and a half years and started smoking weed a whole lot (apart from the occasional 45min joggs), but somewhere it always felt itchy to run once again.
Last summer I decided the time to run better had come and I went to join my old club. First training sessions were harsh, but I quickly improved. I had more determination than ever before and trained more than I ever had. December came and I started to slack off a bit, once again, because exams + harsh training schedule giving me an injury completely destroyed me mentally. The last thing I did before I quit for another 4 months (I completely fell into a black hole and picked up smoking weed once again -symptom or cause??-) was running a 400m indoor at 55'30. With the injury and non optimal race conditions (first lane, had to hold in some speed beginning of the second lap etc) I was still glad however, but still the mental breakdown came for me.
Mid april came and my motivation came back with the sun (if this feels too bloggy sorry about that, also these quitting and restarting issues seem to make me look a bit bipolar haha), I reinitiated where I left off. My physical fitness was complete shit once again, but rose just as quickly, and my motivation through the exam period has only wavered (not faltered).
I've teamed up with a girl (who has years more experience, national level, ..) because she needed a training partner, giving me some extra (intense) training sessions over the last two months.
So here I am now, I have never been this fit in my life and I'm looking to compete in some races this summer. I just ran another 400m on sunday, the time was 55'26, not the best, but it was the first in months, I trained the day before and I completely misjudged the race (blew all my strength to a windy second 100 lol), but I'm happy about it.
Anyway, reading the OP I do have some goals for this summer and winter season..
Summer: 52 seconds flat for 400m and 2 minutes flat for 800m (should be extremely doable)
Winter: run as many short cross country races (~3km) as possible and aim for a 9:40 (I would like to become somewhat of a decent sprinter/long distance hybrid), comparable results for the 400m indoor
Mentally: keep up the pace with the training sessions and learn to run smartly
Physically: improve running technique over the summer and learn to start the 400m decently
Also, because I don't want to hugly break with the trend of this thread: I love running in extreme conditions. The steeper, colder/hotter, windier, rainier the better!
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Used to be a good idea in my community to go running with a spare bus token (it used to be paper so really light and fit in your shoe's sole), so if you ever hurt yourself or ran out of gas, bus stops were usually everywhere and you could get on one and ride back. Some drivers were nice if you were hurt too.
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Training as a 400/800 guy is significantly different than training as an endurance based 800m runner. If you wanna focus on 400 some, it will definitely cut into your abilities at longer distances.
So basically if it's more important to you to be good at 400 than it is to be good at 1500+, then I would focus on that, otherwise train more like an endurance based 800m runner, ala Nick Symmonds. You've certainly got plenty of speed, enough to run 1:50 at least once you get that 400 back to where it was.
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United States43869 Posts
Gone from overweight and never running to running daily the last 20 days. Following graduation I moved back out into the country so I have miles of footpaths out on the plain to run over and the dog loves regular exercise so I thought I'd bring her along. Recorded a bunch of times using a tracking app called mapmyrun. Route is 2.07 miles and my first time (jogging bits of it, walking between each jog to catch my breath) was a shitty 30 minutes. Bear in mind I've never done any kind of casual running before, also I was running in jeans and boots like a boss.
Four days ago I did the entire route without stopping. Got the time down to a 21:04 best for the 2 mile route now (with trainers and without dog on that particular run) and today I forced myself to extend the route to 3.36 miles which I did in 35:52, again without stopping. One issue I am having though is that I'm doing some kind of exercise morning and night and when I woke up to go running this morning my muscles were very stiff and my range of movement for the first few hundred metres was limited. I could, and did, jog but it was about 4.5m/hr whereas by the 4th mile I was at 6+. I was practically hobbling at first before I broke my legs in but I don't think I have the fitness to go charging off from waking up. Another thing which I'm sure will be an issue was that I chose to do the longer route today because it was my last day of having a running partner and I wanted to make the most of it by pushing myself on distance. I'm not convinced I can repeat it without someone next to me who I will let down if I don't keep on running. This morning we played a game where we both begged each other to stop at various points or to go the shorter route and we each told the other that we had to keep going until the end, if I'm playing that game by myself I'm likely to agree with myself that the only logical option is to walk.
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United States24768 Posts
I'll share my recent run as well. I did 45 minutes at 4mph today, and didn't have a major problem. This worked out to a 37:12 5k, and I was able to continue jogging afterwards. I think I'll try a 5.1 mph pace tomorrow, and see how much juice is in the tank after 5k. The 5k I plan to enter is this Sunday.
We need to get more staff involved in this thread, and eventually do a banling vs reds/admins race :p
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Nice moves, Kwark! Running with a training partner is a great combination of social and physical recreation, but you may find you enjoy running on your own too. I know I prefer a mix of both – solo runs can give you great time to reflect, enjoy the scenery (and the music, if you're so inclined) and also let you adjust the pace exactly as you like.
A word of warning: since coming from no aerobic background at all, I'd be a bit more cautious about ramping up your running quite so quickly. Run/walking is a great idea, and so is taking days off to let your body recuperate. Distance running is extremely repetitive, and jumping into daily runs cold turkey boosts your chances of injury.
On July 16 2013 23:49 micronesia wrote:
We need to get more staff involved in this thread, and eventually do a banling vs reds/admins race :p
Count me in!
And since we're talking about training: I seem to be on a bit of a high these past six days or so. Morale dipped last Monday (July 8) after an underwhelming 5k tempo effort of 16:45 – about a full minute slower than I should be to meet my 10k goal time on August 24. After dismaying over it for a while, I asked some running buddies about it, and they basically told me that doing a heat-check in the middle of another run, with no taper, on a difficult course, and on your own is not the best way to get a handle on these things. I've arranged to do another 5k attempt on the 25th at a local flat-ish loop in a park, with my dad pacing me on his bike.
And since then, my morale has been slowly building. Great weather and some good runs – threw in two random race pace miles in yesterday, and finished the run with a banana grin on my face. First was 5:10, felt a little harder than I'd like. The second, which I started after another 10k or so of easy jogging, was really, really fun, and very encouraging. It felt like my lungs and heart were totally comfortable, and the only thing I had to push were my semi-tired legs. Actually ran 50 metres beyond what I wanted to at race pace, because I was just having fun and not staring at my watch.
Excitement!
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On July 17 2013 00:29 Bonham wrote:Nice moves, Kwark! Running with a training partner is a great combination of social and physical recreation, but you may find you enjoy running on your own too. I know I prefer a mix of both – solo runs can give you great time to reflect, enjoy the scenery (and the music, if you're so inclined) and also let you adjust the pace exactly as you like. A word of warning: since coming from no aerobic background at all, I'd be a bit more cautious about ramping up your running quite so quickly. Run/walking is a great idea, and so is taking days off to let your body recuperate. Distance running is extremely repetitive, and jumping into daily runs cold turkey boosts your chances of injury. Show nested quote +On July 16 2013 23:49 micronesia wrote:
We need to get more staff involved in this thread, and eventually do a banling vs reds/admins race :p Count me in! And since we're talking about training: I seem to be on a bit of a high these past six days or so. Morale dipped last Monday (July 8) after an underwhelming 5k tempo effort of 16:45 – about a full minute slower than I should be to meet my 10k goal time on August 24. After dismaying over it for a while, I asked some running buddies about it, and they basically told me that doing a heat-check in the middle of another run, with no taper, on a difficult course, and on your own is not the best way to get a handle on these things. I've arranged to do another 5k attempt on the 25th at a local flat-ish loop in a park, with my dad pacing me on his bike. And since then, my morale has been slowly building. Great weather and some good runs – threw in two random race pace miles in yesterday, and finished the run with a banana grin on my face. First was 5:10, felt a little harder than I'd like. The second, which I started after another 10k or so of easy jogging, was really, really fun, and very encouraging. It felt like my lungs and heart were totally comfortable, and the only thing I had to push were my semi-tired legs. Actually ran 50 metres beyond what I wanted to at race pace, because I was just having fun and not staring at my watch. Excitement!
One of the great things about running is that even if you have long periods of frustration and seeming stagnation in training it only takes one good race or workout to renew your spirits. And those are the runs worthy of our pursuit.
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Morale dipped last Monday (July 8) after an underwhelming 5k tempo effort of 16:45 – about a full minute slower than I should be to meet my 10k goal time on August 24.
Huh?
Are you shooting for 30 flat or something? 15:45 as a tempo effort definitely would indicate at least 30 flat fitness. 16:45 as a tempo effort suggests something in the mid to low 32s.
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No, I'm shooting for 32:30. Following the "double your time and add a minute to go from 5 to 10" rule, I need to be able to run a 15:45 5k race. I know a tempo isn't a race, but there aren't any decent 5ks between now and my goal 10k in my area. I just let it rip last Monday to see how things were going.
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EPT![[image loading]](http://static.zoonar.com/img/www_repository4/f4/eb/d0/10_d8f9defe4f17847aac029a220f9d7416.jpg)
