EPTRunning Thread - Page 14
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arena_say_what
122 Posts
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Occultus
Kenya138 Posts
However if you run all out there will be a point where you can no longer think clearly cause there is no oxygen left for proper thinking and pictures in your head. Push yourself by saying and repeating (do it even 10 or more times) "If i quit now ill be really disappointed, im better than this." or "Just finish this run and youll have a new PB Time." (If this is actually the case) Counting is very bad, its too much number for too little distance. I try to divide my hard runs in 5 sections. First two sections are the easy ones. Youll pass them fast and nice anyway, followed by "the half is already done boy"-section. From this point you have 2 sections to go. The fourth is the hardest, if you make it through this youre on the final part where you can even see the finish line, hear the first fans screaming, pushing you even faster and harder. Nobody gives up on the last part and neither do you. | ||
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AirbladeOrange
United States2574 Posts
On November 16 2011 16:33 krisss wrote: Hey, glad to find a running Thread here on TL. Ive been doing sports pretty much my whole life (football mainly), but since im at university (and watching eSports all day long), i didnt do pretty much anything the last 4-5 years. Now my goal is to run a semi-marathon next year (in end of june, so theres a lot of time left). If i beat my dad, i'll get 100€  So i got an GPS watch from my father, which keeps track how long and how fast u run (and Heart rate etc). this tools just is fun to use, and gives a little extra motivation for statistic-nerds as i am. Now my main question: Whats the ideal Heart Rate when running? Theres a lot of information to find online, but i cannot believe what i see there. They say to improve my stamina, the best HR (Heart rate) is 70% of the max. HR. I did several tests to check my Heart rate, and i never got more than 198. According to the various sources online, i should run with an average HR of 139 /min. This seems to be way too low. I mean when im running REALLY slowly my HR reaches that point in about 5 minutes. To get below, i just need to start walking instead of running, which isnt the thing i was aiming for.. So normally ( the 5-10 times i did recently) my HR is between 160-180, depending of the diffuculty of the track etc. Should i slow down, or what should i do? Until now my HR doesnt seem to get better when im running, so whats the plan for "beginners"? Just run VERY slowly, or ignore the incresed HR? Edit: Info: im 26, average weight etc. if thats important. I'm not exactly answering your question but I'll try to help. I personally don't like using heart rate monitors unless you are doing a very specific workout (like a lactic acid threshhold workout) or you are very obese and haven't done physical activity in years. I think it's better to go by feel. If you're new to running I think it's best to just start doing easy runs at no faster than a conversational pace. If you can't hold a reasonable conversation with someone while running you're going too fast. If you need to mix in walking then that's fine for now. Very gradually build up your time/distance of your runs. Focus on using proper technique and always find things you like about running. On November 16 2011 23:39 arena_say_what wrote: I recently had a try out on a treadmill if I could run a 5k, and I managed to complete it in 26mins on 12 speed (first 2 minutes were warm up). My question is when I get to about the 16-18 minute mark my mind/body is giving up and I'm trying to not think about it by counting as much as I can (something like 100-300) does anybody have any other tips to take your mind off giving up? The thing that works best for me is doing a mental checklist to make sure my form isn't breaking down. I start at my feet and ask myself if I am landing on my midfoot. Then I ask if I am picking my feet up above my knees. Then I ask if my hips are engaged. I keep going up until I get to my head. This technique keeps you focused on something that is not pain and also benefits your running. That being said, there is also a specific attitude that you need to have by a certain point if not the entire time. You need to KNOW it's going to hurt, accept it, and embrace it. Toughness is not something that comes easy to most people and needs to be developed by putting yourself in difficult situations, overcoming them, and adjusting your attitude. All of this is only is you're really running to race of course. | ||
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L_Master
United States8017 Posts
On November 16 2011 23:39 arena_say_what wrote: I recently had a try out on a treadmill if I could run a 5k, and I managed to complete it in 26mins on 12 speed (first 2 minutes were warm up). My question is when I get to about the 16-18 minute mark my mind/body is giving up and I'm trying to not think about it by counting as much as I can (something like 100-300) does anybody have any other tips to take your mind off giving up? I'm assuming the desire to give up is coming from pain/intensity. If it's just boredom that's another issue altogether. In a race you must be prepared for the fact that its going to hurt, and significantly at that. Racing is an odd thing in that organizers of races have essentially found a way to get people to willing pay money to put themselves in a high level of discomfort. There are some things you can do to deal with the pain of racing such as constantly monitoring form, focusing on chasing down a competitor ahead of you, etc; however, you pretty much have to accept that races hurt. It's one of the reasons people don't become good runners. They aren't willing to deal with the pain of harder running as well as racing. If you do want to race well you just have to accept that it isn't feel good and embrace it. It is ALOT easier said than done, but the best way to approach it is to commit to going hard. Essentially "go out hard, when it hurts, speed up." The more you practice and focus on bearing down when the going gets tough the better and stronger you'll become. When it gets to the point where your thinking "good lord this hurts I need to stop/slow" make a conscious effort to do the opposite and actually speed up. Sometimes you'll be surprised at just how much you can give. | ||
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ChairManMao467
United States35 Posts
On November 16 2011 14:22 AirbladeOrange wrote: How old are you? What does your coach want you to do? I'm 14 at the moment and my coach did not instruct much for the offseason, but during the summer my base mileage greatly improved my mile time (6:00~ to 5:35 during a 5k). SO, I figured if I do the same during the winter, I could start track with maybe a 5:30 mile? | ||
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AirbladeOrange
United States2574 Posts
On November 17 2011 12:28 ChairManMao467 wrote: I'm 14 at the moment and my coach did not instruct much for the offseason, but during the summer my base mileage greatly improved my mile time (6:00~ to 5:35 during a 5k). SO, I figured if I do the same during the winter, I could start track with maybe a 5:30 mile? Do you do indoor track or are you talking about training for outdoor track in the spring? If you have a longer offseason then I suggest doing relatively easy mileage. Do what you think you can handle without injury and stay on the conservative side. Also consider adding in 1-2 workouts a week. Something like hill repeats or a tempo run would be good and wouldn't be too risky if you're injury prone. You still do need speed for the mile or 2 mile so shorter, harder effort stuff is good. Hills are great for building speed and minimizing stress induced injuries. Why doesn't your coach help you out anyway? If you feel you want something more I could come up with something a little more detailed but still basic. Let me know. | ||
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FFGenerations
7088 Posts
http://www.coolrunning.com/engine/2/2_3/181.shtml i will be doing that 9 week program linked from the OP (if its still recommended) i will be doing it on my SS offdays ill have a 5 min walk to gym and then do some squat stretching/maybe light squats, as a warmup today is Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. im gonna die lol | ||
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FFGenerations
7088 Posts
i was scared shitless i was gonna get splintered shins or hurt myself , and i did get various pain around those areas and almost stopped after 8-14 minutes , but it was beareable so i completed the session it was good, i look forward to day 2 (and hope i didnt injure anything) | ||
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L_Master
United States8017 Posts
On November 18 2011 01:44 FFGenerations wrote: okay it went quite well i was scared shitless i was gonna get splintered shins or hurt myself , and i did get various pain around those areas and almost stopped after 8-14 minutes , but it was beareable so i completed the session it was good, i look forward to day 2 (and hope i didnt injure anything) Okay running isn't dangerous. Unless something freak happens like you trip and hurt something. Your not going to get shin splints or other such things from one run (though if it's your first time you can expect to be a little sore after the run and for a day or two following). Running injuries are injuries of overuse and occur because of too much stress to the body. They are most common when your ramping up mileage and increase too quickly for what your body can handle. Some people can go from 20 mpw to 70 mpw over the span of a month and have no problems. Others might need 5 years to make that jump in mileage. Also because of their nature most running injuries don't come on suddenly; you won't be running along and all of a sudden have this massive pain/injury. It generally increases with time. Maybe at the beginning of a run you'll start feeling something, by 5 miles in you start thinking "uh oh, this isn't good" and by the end you'd have to stop to walk. Or this will happen over the course of a week. Each day it might get a little more uncomfortable with each day until it becomes obvious it hurts to much to run on. Nice job with the first run! Keep up the good work. MTA: I'm not sure about your size/weight/build but I'd recommend doing the running at say 5.0 if your usingthe treadmill (which it sounds like you are). If that feels super, super easy feel free to go faster. | ||
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meowmeow-
Germany291 Posts
I'd love to run more, because cycling doesn't work as well in the winter. However, there is a problem: Long before I'm hitting my stamina limit, my shin bones (shank bones?) start hurting very much. Is this a shoe issue? I don't exaclty have running shoes. | ||
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Orpheos
United States1663 Posts
On November 18 2011 02:33 meowmeow- wrote: Hey guys, I'd love to run more, because cycling doesn't work as well in the winter. However, there is a problem: Long before I'm hitting my stamina limit, my shin bones (shank bones?) start hurting very much. Is this a shoe issue? I don't exaclty have running shoes. i believe this is a heel striking issue. might be wrong though. I did invest in some running shoes and its very much worth it if you intend on keeping it up. | ||
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Occultus
Kenya138 Posts
If you dont have the muscles build up in your legs for running and your endurance is already at a decent level your shins get really stressed because they cant handle the level of intesity for such a long time. In addition your calves are already pretty well in shape since you seem to cycle a bit and that makes it even harder for your shins. Get some shoes for cushion and let them muscles build up. Dont do too much pensum. I have the same problem  After weeks with lots of k's or after running with spike shoes my shins feel really tired. They just need time to grow and grow and grow and at some time they will get really big like ryan halls...ok forget about that. | ||
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wizzybel
United Kingdom18 Posts
On November 16 2011 23:39 arena_say_what wrote: I recently had a try out on a treadmill if I could run a 5k, and I managed to complete it in 26mins on 12 speed (first 2 minutes were warm up). My question is when I get to about the 16-18 minute mark my mind/body is giving up and I'm trying to not think about it by counting as much as I can (something like 100-300) does anybody have any other tips to take your mind off giving up? I just signed up for a half-marathon, and I've been running on the treadmill to train. Would run outside but it's FREEZING now, and it's getting dark really early :c Anyway, I started off running for about 20 mins at a time, but now I'm trying to increase my distance to above 10k, which usually means being on the treadmill for more than an hour. When I get bored there are several things that keep me going: 1) Listening to an e-book on my iPod! Or get crazyyyy pumped up songs and put them on an playlist. 2) Watch TV. I'm not sure about your gym, but mine (Fitness First) has TVs mounted on the wall in front. Yesterday I watched a countdown of the world's most dangerous animals hahaa  (great white shark was no. 1!)3) Vary your speed. I usually run at 10.5 (not terribly fast but I'm working on that!) and sometimes when I'm close to giving up I either change it up or down to keep it interesting 4) Find a phrase or mantra that you can repeat to yourself. I know it sounds stupid but sometimes I just go "COME ON, COME ON, COME ON" in my head, or "RIGHT, LEFT, RIGHT, LEFT, RIGHT..." 5) Find your happy place! Sometimes I daydream of being a pro gamer while on the treadmill hahahaha | ||
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Occultus
Kenya138 Posts
Cause i dont feel like youre prepared for this. GO OUT ON THE STREETS or ill give you 90% guarantee that you wil post in the "injuries thread" reporting shin splints after the race and do long runs with 10mile+ volume and try to find your right pace and keep it. | ||
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BilltownRunner
United States229 Posts
Excited to get back on the grind; I love off season training. Lots of tempo/threshold runs hopefully. | ||
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L_Master
United States8017 Posts
On November 24 2011 02:23 BilltownRunner wrote: Just started running again on Monday after a week off following cross. Hoping to get around 40-45 miles this week then build up to 70-80 mpw this winter. Excited to get back on the grind; I love off season training. Lots of tempo/threshold runs hopefully. This sounds exactly like me. Gonna stick around 40-50 as I drop my last 10/15 pounds; then get back up to 70. That and I love offseason training due to its more relaxed feel and general abundance of threshold work which is by FAR my favorite type of running. Something about getting into that fast but comfortable cruising pace and just sailing along is awesome. | ||
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HowitZer
United States1610 Posts
On November 16 2011 23:39 arena_say_what wrote: I recently had a try out on a treadmill if I could run a 5k, and I managed to complete it in 26mins on 12 speed (first 2 minutes were warm up). My question is when I get to about the 16-18 minute mark my mind/body is giving up and I'm trying to not think about it by counting as much as I can (something like 100-300) does anybody have any other tips to take your mind off giving up? Stare into the abyss or at a tree or at a cloud. And then start thinking about your job, or whatever. Try to solve a problem. Avoid looking at your moving body. | ||
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L_Master
United States8017 Posts
Was made harder by the fact that I got to play pack mule and carry a backpack full of lots of water and some food. Every time we stopped I would get so excited because it would be more water consumed and less weight to slow me down. Plus its awkward running with some sort of pack on. | ||
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Orpheos
United States1663 Posts
but i did finally run 3miles two days back and today i was planning on just 2.5, but when i got to it i was like wtf, im feeling fine and just did the last half. felt great. feet hurt like shit, but my breathing is loads better. also changing to landing on the balls of my feet has been the greatest change ever. i still think im landing abit too hard on my feet, but its miles(pun intended?) better than heel striking. | ||
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L_Master
United States8017 Posts
On November 24 2011 11:48 Orpheos wrote: holy shit. tried running on a treadmill for the first time in a couple years. took me about half a mile and i was like FUCK SO BORING GET ME OFF THIS THING. for some reason i cant zone out and just think as much as i can when running on the road. but i did finally run 3miles two days back and today i was planning on just 2.5, but when i got to it i was like wtf, im feeling fine and just did the last half. felt great. feet hurt like shit, but my breathing is loads better. also changing to landing on the balls of my feet has been the greatest change ever. i still think im landing abit too hard on my feet, but its miles(pun intended?) better than heel striking. Yea treadmill is super, crazy, mad boring. Whenever I have to run on it I'm always like "okay gonna do an easy 6" or something like that, but it always turns into a moderate-hard fartlek since I get bored and changing the pace helps keeps things more interesting. Works great, except when you trying to recover between workouts and then you hammer the recovery day. Grats on the 3 miles btw! Sounds like your making some nice progress, and you got to experience the nice feeling of getting out there and just having it. Runs like that certainly do keep me coming back. | ||
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