Running Thread - Page 19

Out of curiosity how fast can you run in the 100m and/or open 400m?

On December 21 2011 21:08 Occultus wrote:


No, you dont need to rest every second day. Try to start with 3-4 runs a week SLOWER than 5:00 pace and run more than 3km (maybe like 5-7)
If youre just running for general fitness you should be fine with that.

On January 03 2012 19:27 Occultus wrote:
It depends, there are guys like Ryan Hall, Galen Rupp and of course the Africans who are in the BMI 18 range. And there is Chris Solinsky who weighs about 70-71kg which is about BMI 20. Its the same like in cycling. Low weight is good but depends on what kind of person you are. Contador and the Schlecks have veeery small statues and guys like Ullrich or for now Tony Martin and Cancellara are really big muscular guys who would lose immense power with every pound they lose.



Thats my weakness since i dont have a background in athletics. Dont have a 100m time but 200m is 29 (standing start) and 400m something around 73s. Its kinda dumb. My intervals are nearly the same like my sprinting. :D

On January 04 2012 09:09 AnxiousHippo wrote:

This morning I did about 4.6k at about 19:50, so my first goal is to do 5k in 20 minutes by the end of February. Is that too easy/hard? I don't know how quickly I'm supposed to improve so it's hard to set a good goal.

When you said to run 5-7k at less than 5:00 pace I figured it'd come naturally. However, it hasn't, so I've been doing 4:30 runs and remembered yesterday I better slow down. But it feels soooooooo slow! I can't go much faster than 4:30 pace but not much slower than 5:00.
Also, how many of my runs should be slow?

On January 03 2012 18:55 exShikari wrote:


Doing calculations I'm 22, roughly 165lbs and 5'9'' which is supposedly borderline overweight. Which is why I hate the BMI scale. I'm fairly muscular, but that's because I play Aussie Rules. I dunno, 63kg just seems light, even for a runner.

On January 04 2012 17:12 AnxiousHippo wrote:
The 1500m was in a race with people at my level, I've never run a 5k race, that's just training and this morning I ran that particular course for the first time. The goal is just for training.
I live in a relatively small city and haven't been able to find many events. Outside of school I have never actually gone in a proper race before. I meant I can't go much faster than 4:20 for training about 5-6k. In training I can do a bit under 4:00 for 2k. Sorry for being so vague.

On January 04 2012 18:04 AirbladeOrange wrote:
I always feel uneasy about people insisting they need to lose weight to run faster unless they are very in tune with their body and have different experiences with different weight levels. I know people who are very fast who are tall and very skinny, and people who are short and fairly muscular and heavy. I know people who are tall and heavy as well as people who are short and light. It is difficult to determine an ideal race weight without varying experiences at each weight at similar running shape.

I think if you're in doubt about how much you should weight to run fast you shouldn't worry about it. Eat enough (good fuel) to not be hungry and run decent miles; everything else should fall into place.

On January 06 2012 10:52 YPang wrote:

I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.

On January 06 2012 13:26 ChairManMao467 wrote:


That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why .

On January 06 2012 14:04 YPang wrote:

I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before.

I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week.

Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated.

I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually...

On January 06 2012 15:09 AirbladeOrange wrote:


I'd say just give it some more time to see how your body adapts. I'm not sure why you would be breathing heavier because of some weight/muscular gains. How long have you been running and lifting like this?

Do you have any big goals in lifting or running? Are you shooting for a specific time at the marathon that will need a lot of training for? You can certainly lift and run but not expect to be great at both at the same time.

Consider the type of lifting you do and the frequency of it. I am an endurance athlete running person soon to be triathlete person. I like focusing on my endurance training but also lifting 1-2 times per week and doing other medicine ball, body weight type exercises 1-2 times per week as well. I think heavy lifting 1-2 times per week can give you good strength gains and still allow you to focus on running.

Also think about how many calories you are consuming because that's where your weight gains come from. Are you eating quality foods in decent quantities?

On January 06 2012 23:15 YPang wrote:

Hm, thank you for your response,

I dont necessarily have a marathon goal, just to finish without walking, hopefully under 4hrs. As for lifting, no goal, just did not wanna be skinny as i was before. I used to juts lift casually, and during this break, i've been much more intense on my lifting, and i've been seeing incredible result.

As for food, I don't really count calories, but i'm guessing 3000-3500. I rarely eat any junk cuz i got none at home .

I ran for about ~3 years, 2 years in cross country/track, 1 year casual.

It just baffles me, cuz i knwo a lot of guys that are bigger than me that does AMAZING in endurance events.

On January 08 2012 16:13 ChairManMao467 wrote:
Hey guys, say I was supposed to train for a marathon in a few months, what should my pace be for the long runs?(I'm thinking of building up my long run day every week from 10->12->14->16->10->16->18->20->22). My PR this season was a bad 19:20?

On January 07 2012 03:37 AirbladeOrange wrote:


So you're pretty new to this new lifting routine you got going. Give it more time and also try to maintain a stable weight for a longer period of time as well. I'm sure you can both lift and run up to the general and non competitive standards you have now. Keep us updated as the race date approaches!

On January 08 2012 20:02 L_Master wrote:



Not sure on your milege, but unless it's 80+ per week I don't think you need quite that long run volume. Something like one 20 miler for confidence and then on run of 18-20 with say, the middle 12-14 @ marathon pace should be plenty. The long run IS a very key workout for marathons, but it's not neccessary to do runs that are that long (unless of course your mileage is well up there, in which case 18 isn't really that long of a long run) and your better served making sure you get in global volume and decent workouts.

As far as goals, somewhere between 3:00 and 3:10 sounds reasonable depending on mileage, length of time running, etc, etc. As with any time guessing goal paces its a pretty big shot in the dark. If you get to the point where you could handle an 18-20 mile run with the middle 14 @ MP and not be totally wasted from it you have a pretty good shot at running that in the marathon.

Honestly though, if this is your first marathon you might be better served by shooting very conservative (3:20 ish) and just doing the first one as a lighter run to get experience and see what the marathon is like. Racing a marathon is MUCH different than just completely one and messing up a marathon can really be a miserable experience and totally turn you off to the distance.