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United States24805 Posts
On July 30 2013 15:27 AirbladeOrange wrote:Show nested quote +On July 30 2013 13:40 micronesia wrote:
As I expected, I was able to bump up my 30 minute jog to 5.6 mph. I think I'll do a repeat before I consider bumping it up. I know you're running on a treadmill so you have to set your own pace on there but I'm concerned you might be getting too hung up on how fast you're running right now. Just focus on gradually building up mileage and don't be concerned about how fast your runs are. How fast you run only matters during specific workouts and races, not easy runs meant to build up endurance.
I allot 30 minutes per run regardless of how fast I run, so how fast I run and how far I run are causally linked. I have no plans to increase my running time for most days, currently.
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United States24805 Posts
Speaking of how fast I run, I am increasing the pace some more. Yesterday I did 30 minutes at 5.6 mph. Today I did 5.7 mph. Next time I plan to run at 5.8 mph. My guess is I will want to stick there a couple of sessions before considering speeding up. My 3 month gym membership will be up in almost a month, so I will be kinda forced to switch to running outside haha.
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On August 02 2013 11:55 micronesia wrote:
Speaking of how fast I run, I am increasing the pace some more. Yesterday I did 30 minutes at 5.6 mph. Today I did 5.7 mph. Next time I plan to run at 5.8 mph. My guess is I will want to stick there a couple of sessions before considering speeding up. My 3 month gym membership will be up in almost a month, so I will be kinda forced to switch to running outside haha.
AC is nice while it lasts at least :D, once you get outside the best thing you can do is try and extend the duration of your runs a little bit, also feel free to play a little bit with time here and there. 20min one day, maybe 35 the next, your body will have to adapt to it and get faster naturally in the process and you gain milage.
That said, if you wanna run fast, you gotta run fast, I forget how long I had been running before I started doing tempos, maybe L Master'll have a better idea.
OK I have a question, I've been researching this a lot the past few days and there is so much conflicting information out there and I'd like your opinion. My LSD run is 25 miles now, and because next week is my low milage recovery for me, I'm thinking about changing up my goals a bit when I go back hard. Obviously my goal race is marathon/13.1, and I have heard many people say not to run more than 20 miles before race day, which I never really bought into. However for a few reasons I'm now reconsidering it.
What is your suggested length for a long run like? I feel that any farther and it'd be just kind of a novelty thing, it gets a bit into the unhealthy side of the sport, and to be honest just keeping myself fed over the weekend is getting kind of expensive lol. And if it is a shorter distance, should I end up just treating it as like a hella slow tempo run and try and up my pace since I'm not progressing my milage anymore?
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On August 02 2013 21:15 Badfatpanda wrote:
What is your suggested length for a long run like? I feel that any farther and it'd be just kind of a novelty thing, it gets a bit into the unhealthy side of the sport, and to be honest just keeping myself fed over the weekend is getting kind of expensive lol. And if it is a shorter distance, should I end up just treating it as like a hella slow tempo run and try and up my pace since I'm not progressing my milage anymore?
Depending on your goal time and current mileage load, that's a pretty variable question. For a dedicated and experienced runner, I think somewhere around 21 or 22 miles is about right.
In training for my last marathon, I did 32 miles for LSD two weeks in a row about two months before the race, and then 24 every week after that. At the time I thought it would give me mental and physical toughness that would help me in the race – after all, in training for every other distance, you run beyond that distance. Why would the marathon be any different? Looking back, I think my efforts were largely counterproductive.
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On August 02 2013 23:57 Bonham wrote:Show nested quote +On August 02 2013 21:15 Badfatpanda wrote:
What is your suggested length for a long run like? I feel that any farther and it'd be just kind of a novelty thing, it gets a bit into the unhealthy side of the sport, and to be honest just keeping myself fed over the weekend is getting kind of expensive lol. And if it is a shorter distance, should I end up just treating it as like a hella slow tempo run and try and up my pace since I'm not progressing my milage anymore?
Depending on your goal time and current mileage load, that's a pretty variable question. For a dedicated and experienced runner, I think somewhere around 21 or 22 miles is about right. In training for my last marathon, I did 32 miles for LSD two weeks in a row about two months before the race, and then 24 every week after that. At the time I thought it would give me mental and physical toughness that would help me in the race – after all, in training for every other distance, you run beyond that distance. Why would the marathon be any different? Looking back, I think my efforts were largely counterproductive.
Thanks for the response, first hand experience always helps :D 21 sounds like a good number to go with. Last time I ran a marathon was 5 years ago and I just half-assed it because i was just some cocky high schooler lol. Looking back I'm pretty sure very little of what I actually did to prepare was "right", regardless of how effective it may have been.
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When you guys talk about LSD are you actually doing it slower than a regular easy/recovery run pace?
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not sure if this really should go here, but has anyone ever ran a Tough Mudder obstacle course?(its technically running ) Im doing one in the UK in September, and any advice will be helpfull
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United States44400 Posts
On August 03 2013 17:30 Tommylew wrote:not sure if this really should go here, but has anyone ever ran a Tough Mudder obstacle course?(its technically running ) Im doing one in the UK in September, and any advice will be helpfull
A bunch of tl guys are doing it. You on the 21st or 22nd?
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On August 03 2013 18:39 KwarK wrote:Show nested quote +On August 03 2013 17:30 Tommylew wrote:not sure if this really should go here, but has anyone ever ran a Tough Mudder obstacle course?(its technically running ) Im doing one in the UK in September, and any advice will be helpfull A bunch of tl guys are doing it. You on the 21st or 22nd?
Were doing it on the 21st, how about you? Not looking forward to it! Only half our team has signed up currently.... so its eithier a two man band or a 4man if and when they sign up!
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United States44400 Posts
On August 03 2013 19:14 Tommylew wrote:Show nested quote +On August 03 2013 18:39 KwarK wrote:On August 03 2013 17:30 Tommylew wrote:not sure if this really should go here, but has anyone ever ran a Tough Mudder obstacle course?(its technically running ) Im doing one in the UK in September, and any advice will be helpfull A bunch of tl guys are doing it. You on the 21st or 22nd? Were doing it on the 21st, how about you? Not looking forward to it! Only half our team has signed up currently.... so its eithier a two man band or a 4man if and when they sign up!
21st also. There might be room in our team, not sure what the max number is.
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On August 03 2013 19:37 KwarK wrote:Show nested quote +On August 03 2013 19:14 Tommylew wrote:On August 03 2013 18:39 KwarK wrote:On August 03 2013 17:30 Tommylew wrote:not sure if this really should go here, but has anyone ever ran a Tough Mudder obstacle course?(its technically running ) Im doing one in the UK in September, and any advice will be helpfull A bunch of tl guys are doing it. You on the 21st or 22nd? Were doing it on the 21st, how about you? Not looking forward to it! Only half our team has signed up currently.... so its eithier a two man band or a 4man if and when they sign up! 21st also. There might be room in our team, not sure what the max number is.
I should be alright! The other boys SHOULD sign up, I know that on the Saturday especially its getting really full, so they better hurry up! Have you done a tough mudder before? Two weeks after this im running Cardiff half Marathon as well... so should be interesting!
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On August 03 2013 03:09 AirbladeOrange wrote:
When you guys talk about LSD are you actually doing it slower than a regular easy/recovery run pace?
I usually do it in a park or something while listening to Bach. 
Seriously, I'd run them about recovery pace, maybe a little bit faster at the start.
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On August 04 2013 00:46 Bonham wrote:Show nested quote +On August 03 2013 03:09 AirbladeOrange wrote:
When you guys talk about LSD are you actually doing it slower than a regular easy/recovery run pace? I usually do it in a park or something while listening to Bach. Seriously, I'd run them about recovery pace, maybe a little bit faster at the start.
I know some schools of thought eat up long slow distance. Actually slow, somewhere around 2 minutes/mile slower than easy training/recovery runs.
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On August 04 2013 09:32 AirbladeOrange wrote:Show nested quote +On August 04 2013 00:46 Bonham wrote:On August 03 2013 03:09 AirbladeOrange wrote:
When you guys talk about LSD are you actually doing it slower than a regular easy/recovery run pace? I usually do it in a park or something while listening to Bach. Seriously, I'd run them about recovery pace, maybe a little bit faster at the start. I know some schools of thought eat up long slow distance. Actually slow, somewhere around 2 minutes/mile slower than easy training/recovery runs.
With numbers that pertain to me and whatever bassackwards training I do. I take these times from a 1:25 1/2 marathon I ran this summer. So here goes:
Race Pace: 6:29 m/mi
Tempo Pace: 6:50 m/mi
Egpg/Recover Pace: >8:20 m/mi
LSD: 8-9 m/mi untimed, no gps
I effort measure all of my LSD runs and make sure that I'm not going faster than my easy runs. Sometimes I go faster than others but at high milages I feel like if you're going to fuck up your body, LSD runs are going to do it, so keep the pace down a bit and don't push yourself too hard. You have speedwork and crosstraining to work on your VO2 max, slow and steady is key.
There are days when I've almost hit 10 minute pace after a really hard cycling session or interval session the day before. I just listen to my body and let it tell me when to slow the fuck down, it's why I never wear a watch for them.
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If you don't GPS your long runs, how do you track the mileage accurately?
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On August 04 2013 13:00 Bonham wrote:
If you don't GPS your long runs, how do you track the mileage accurately?
BADGER MILES!
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I never GPS runs. Well sometimes I use gmaps to plan routes out beforehand but not usually.
I guess I mostly just badger them.
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On August 04 2013 13:18 L_Master wrote:Show nested quote +On August 04 2013 13:00 Bonham wrote:
If you don't GPS your long runs, how do you track the mileage accurately? BADGER MILES!
If you don't GPS your runs, how do you track the mileage accurately?
I am waaaay to obsessive compulsive about my running to use badger miles. Even thinking about it makes me nervous.
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On August 04 2013 14:24 Bonham wrote:Show nested quote +On August 04 2013 13:18 L_Master wrote:On August 04 2013 13:00 Bonham wrote:
If you don't GPS your long runs, how do you track the mileage accurately? BADGER MILES! If you don't GPS your runs, how do you track the mileage accurately? I am waaaay to obsessive compulsive about my running to use badger miles. Even thinking about it makes me nervous.
Badger miles are perfectly accurate. No serious runner ever deviates from 7 flat pace for easy training runs. :p
In all seriousness, if you don't run routes of measured distance obviously you can't track them accurately. Of course some people do track their running by time, rather than mileage, so I guess for them it's perfectly accurate. In some ways that makes sense, because 60 minutes at easy pace is 60 minutes at an easy pace regardless of whether you cover 7 miles or 10.
But yea, if your OCD pretty much gotta GPS it.
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I used to be obsessed with exact mileage but then I forced myself to get over it. It makes running way more enjoyable and much easier to think about and plan for. If you know about how fast you're running and for how long then the difference is generally negligible.
Also being too crazy about achieving a weekly mileage goal by a certain day of the week can drive runners mad. I advise against that too. If you realize you're a mile short you don't have to lace up your shoes and head out for a quick miler before bedtime.
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EPT
