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L_Master
United States8017 Posts
On January 10 2012 12:41 ChairManMao467 wrote: Right now, I'm building my mileage naturally without a long run and I did 42 last week. So, would it be plausible to start that schedule with my weekend run turning from a 8 miler to a 12+ miler? Yes, something like that would be pretty reasonable. | ||
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L_Master
United States8017 Posts
Some really nice racing by Meb! Respectable race by Ryan Hall as well. Getting fourth in this race must really, really suck though. Kinda surprised too that Flanagan ended up sticking to to Davila, but I guess that isn't too surprising given Shalane's stellar results on the track. | ||
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kaisr
Canada715 Posts
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AirbladeOrange
United States2573 Posts
On January 16 2012 00:58 L_Master wrote: Anybody else watch the Trials? Some really nice racing by Meb! Respectable race by Ryan Hall as well. Getting fourth in this race must really, really suck though. Kinda surprised too that Flanagan ended up sticking to to Davila, but I guess that isn't too surprising given Shalane's stellar results on the track. I saw most of it except the end of the men's race. Ryan Hall looked really chill and confident so I'm wondering if he just coasted at the end to ensure a spot without going all out or if he was out gunned. Edit: I knew a guy in the men's race. Apparently he hasn’t missed a day of running since March 29, 2004, which adds up to more than 2,800 days in a row and over 25,000 miles. I think it's crazy someone can do that. On January 17 2012 03:13 kaisr wrote: Just started running around two weeks ago to train for half marathon I signed up for in May. Right now I'm just running on the treadmill cuz its cold as fuck outside in Canada. Thursdays and Sundays I run 5km in 30 minutes and Saturdays I run 10km in a little more than an hour. But for some reason I start getting slight lower back pain at around the 20 minute mark. It's not severe, just annoying - any ideas on what might be causing it - bad running form, weightlifting? Good initiative! It might be bad form. If it is I'd guess that you don't have strong abs and may be slouching forward a bit rather than running upright with a neutral spine. I've been procrastinating writing up a running form thing for the OP. Do you lift? Could it just be sore from deadlifting or something? If you do lift is it done before running? If you need any help with a training plan or anything else feel free to ask. | ||
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Shottaz
United Kingdom414 Posts
I'm 6'4" and 226lbs. I jog about 2 miles each day and can really see why people do it. I start work about 7:30 so I normally get up at 5:50, eat an apple or have some sort of food if possible, drink a glass or 2 of water and do a few leg stretches then get out there. Only been doing it for 4 days but I can see myself keeping it up. The thought of running some of the times you lot have posted is pretty cool. I am pretty overweight at the moment, not as much as you might think from the height/weight I gave but I used to play a some basic rugby so i'm a bit of a unit but i'm still fat. My current goal is to jog for 30 minutes 6 times a week (up from a current 20 minutes) and see what kind of mileage I can cover. I guess at the moment I do 14 miles per week (projected, lol). | ||
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BilltownRunner
United States229 Posts
On January 16 2012 00:58 L_Master wrote: Anybody else watch the Trials? Some really nice racing by Meb! Respectable race by Ryan Hall as well. Getting fourth in this race must really, really suck though. Kinda surprised too that Flanagan ended up sticking to to Davila, but I guess that isn't too surprising given Shalane's stellar results on the track. I was pulling for Ritz! T_T Training was going well for me until the last week in December when I missed a week due to sickness. I hit 70 miles two weeks ago and 75 miles last week. Looking to maintain 75 miles until mid February then it is taper time for the end of indoor season. Starting the season off with the mile on Friday! Nervous, but I am excited to gauge my fitness level. @L_Master, Do you have a hard time keeping your weight down? If you are 155 I would imagine you are pretty muscular. Seems weird that at 75 miles a week constantly you would have a hard time dropping weight. I am 145-150 at 6'1'' and I usually don't feel like I have to worry about keeping my weight down. Although, I am not very muscular in my chest/arms. I guess everyone just has different bodies. Edit: I see we have a goals sheet! Track 2012 goal: 5k: Sub 15:30 Cross Country 2012 goal: 8k: Sub 26:00 | ||
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Runnin
208 Posts
On January 17 2012 19:08 Shottaz wrote: Just started running for fitness and weight loss, this thread has been pretty interesting. I'm 6'4" and 226lbs. I jog about 2 miles each day and can really see why people do it. I start work about 7:30 so I normally get up at 5:50, eat an apple or have some sort of food if possible, drink a glass or 2 of water and do a few leg stretches then get out there. Only been doing it for 4 days but I can see myself keeping it up. The thought of running some of the times you lot have posted is pretty cool. I am pretty overweight at the moment, not as much as you might think from the height/weight I gave but I used to play a some basic rugby so i'm a bit of a unit but i'm still fat. My current goal is to jog for 30 minutes 6 times a week (up from a current 20 minutes) and see what kind of mileage I can cover. I guess at the moment I do 14 miles per week (projected, lol). You're off to a really good start already. You've made running part of your daily routine and set a short-term goal that is achievable and relevant to your long-term aspirations. All that's left to do is make it happen, good luck. | ||
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L_Master
United States8017 Posts
On January 18 2012 13:14 BilltownRunner wrote: I was pulling for Ritz! T_T Training was going well for me until the last week in December when I missed a week due to sickness. I hit 70 miles two weeks ago and 75 miles last week. Looking to maintain 75 miles until mid February then it is taper time for the end of indoor season. Starting the season off with the mile on Friday! Nervous, but I am excited to gauge my fitness level. @L_Master, Do you have a hard time keeping your weight down? If you are 155 I would imagine you are pretty muscular. Seems weird that at 75 miles a week constantly you would have a hard time dropping weight. I am 145-150 at 6'1'' and I usually don't feel like I have to worry about keeping my weight down. Although, I am not very muscular in my chest/arms. I guess everyone just has different bodies. Edit: I see we have a goals sheet! Track 2012 goal: 5k: Sub 15:30 Cross Country 2012 goal: 8k: Sub 26:00 Yea, that was a heartbreaker for Ritz. Excited to see what happens though turning his attention back to the track. Hopefully he can get in there and mix it up with Galen. I have some muscle, but I'm not huge. I don't look like someone who spends hours in the gym but I'm definitely not skinny either. Definitely have an extra ten or 15 pounds of fat though as I am nowhere close to seeing abs and have hints of a gut. I have a hard time with weight cause I eat. Alot. Although I enjoy the healthy foods and have a good complete diet I just plain like to eat. If I don't pay attention its very easy for me to put away 5000+ calories in a day. I fight weight because I don't have the strongest discipline when it comes to eating and pig out too often. Still, I've come quite along way from the 190 I was not too long ago. | ||
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dudeman001
United States2412 Posts
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Horrde
Canada302 Posts
On January 18 2012 18:51 dudeman001 wrote: Halfway through the book Born to Run. Sooooo good :D It inspires me to run like I never have before. I've heard some good stuff about this book. Maybe I'll pick it up next time I'm out. I'm interested in knowing what kind of strength training programs many runners out there do. I want to take this spring/summer/fall running season seriously (I just run as a hobby with a few close friends). I'm looking at maybe setting some new PB's in 5k, 10k and half marathon, and finishing the last 3 months or so with marathon training for the toronto waterfront marathon in october. It would be incredible to be able to make the 3:10:00 cut... best is 3:40:00. Currently I'm sitting at about 195 lbs at 6`2. Not fat, but I'm hoping to lose some asap and get some good training in. I've done numerous marathons before but my weight was about 175 and I seemed pretty damn skinny. Running will be my first focus, but I want to complement it. Would the SS program be recommended for runners?? If not, can someone post some links to some good programs they use? | ||
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AirbladeOrange
United States2573 Posts
On January 18 2012 22:52 Horrde wrote: I've heard some good stuff about this book. Maybe I'll pick it up next time I'm out. I'm interested in knowing what kind of strength training programs many runners out there do. I want to take this spring/summer/fall running season seriously (I just run as a hobby with a few close friends). I'm looking at maybe setting some new PB's in 5k, 10k and half marathon, and finishing the last 3 months or so with marathon training for the toronto waterfront marathon in october. It would be incredible to be able to make the 3:10:00 cut... best is 3:40:00. Currently I'm sitting at about 195 lbs at 6`2. Not fat, but I'm hoping to lose some asap and get some good training in. I've done numerous marathons before but my weight was about 175 and I seemed pretty damn skinny. Running will be my first focus, but I want to complement it. Would the SS program be recommended for runners?? If not, can someone post some links to some good programs they use? There is a lot of information out there on the internet saying a bunch of different things. Some say don't do strength training, some say only do body weight stuff, some say lift light, some say lift heavy. I'll briefly tell you what I am doing for triathlon strength training. About 20 weeks ago I started a plan where I lifted once per week. I do the big 3 lifts: flat bench, (low box) squat, (romanian) deadlift. I do chin ups, wide grip pull ups, abs, and calves. I do 3 sets of 8 reps of each lift and 3 sets of chin ups, pull ups, and calf stuff. I focus on the muscles I need the most for the activities I will compete in. Another once a week I did body weight/medicine ball exercises like pushups, abs, squats and various other things. With only strength training like this two days a week I noticed great results in my body composition and have noticed I am able to bike longer and harder than before even though I can barely get out there to ride in the winter. I also eat the right quantity and quality of food. My plan has progressed into adding another body weight/medicine ball day once per week and I will be lifting heavier weights for less reps and more sets soon. I think working up to lifting heavy is beneficial to endurance athletes. Adding power to your muscles is good for being stronger as well as effectively recruiting necessary muscle fibers needed during races. This is the type of lifting I did when I was in the best running shape of my life and I think endurance lifting is a waste of time. If you want to build muscular endurance just run more and for longer periods of time. Also, don't listen to anyone if they tell you you shouldn't lift heavy because you will get too muscular or big. Getting huge is a result of eating a lot more calories than you burn, not lifting heavy weights. Well, that's my experience and opinion! If you have any questions or criticisms feel free to let me know. | ||
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Sm3agol
United States2055 Posts
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kaisr
Canada715 Posts
On January 17 2012 03:43 AirbladeOrange wrote: Good initiative! It might be bad form. If it is I'd guess that you don't have strong abs and may be slouching forward a bit rather than running upright with a neutral spine. I've been procrastinating writing up a running form thing for the OP. Do you lift? Could it just be sore from deadlifting or something? If you do lift is it done before running? If you need any help with a training plan or anything else feel free to ask. Yeh I do lift, but not before running. The pain isn't like the normal after gym pain either, its like an annoying pain at the base of my spine. Anyways is it better to run at pace and increase time or run distance and increase pace? My goal is a sub 2 hour half marathon. | ||
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L_Master
United States8017 Posts
On January 19 2012 11:02 kaisr wrote: Yeh I do lift, but not before running. The pain isn't like the normal after gym pain either, its like an annoying pain at the base of my spine. Anyways is it better to run at pace and increase time or run distance and increase pace? My goal is a sub 2 hour half marathon. For sub 2 half all you need to do is run consistently and work on weight if that is any issue. As for the question, the answer is really both. What I mean is that you should be employing different types of runs. Your general easy runs, which should probably be 80% or more of your weekly volume at this point, are just that: easy. Easy is not a pace, nor a a heartrate, it is a feel. You should be totally comfortable, almost feeling the pace is a little bit slow. It should be very easy to string together several sentences if your running with someone else and feel like it would be no issue to run for hours at that pace. This pace will vary from day to day depending on how your feeling, sometimes drastically. I know for me on some days running 7:15 min/mile is a nice easy pace, but on other days that can be as slow as 8:00 min/mile. Now once or twice a week it doesn't hurt to do a faster run, called a tempo run, which is a comfortably hard pace. It's not so fast it starts to hurt bad but you'd be more than happy to slow down as well. Tempo pace tends to be in the ballpark of 5K race pace + 25-40 seconds/mile or mile race pace + 75 seconds per mile if your looking for a rough guideline of where to try and find that "comfortably hard" effort. Not sure where you are in your running, but if your running less than say 20-30 miles a week I wouldn't worry about too much in the way of intervals or other difficult workouts. You'll be better served, especially for a half marathon, just focusing on building the mileage a bit, throwing in a some tempo runs now and again, and doing a longer run of say 7-12 miles every week or every other week. Once you get to the point where you feel comfortable with a 10+ mile run (not totally and completely exhausted) and can do a 6 mile tempo in 55 min without straining or working overly hard to maintain pace at the end you'll be more than ready for sub 2. | ||
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Nazeron
Canada1046 Posts
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L_Master
United States8017 Posts
On January 22 2012 05:10 Nazeron wrote: Been running for 2 and a half years, absolutely love it, hate the injuries though. When i wasnt injured i was running 40 miles a week 6:20 flat pace, was trying to get up to 6 minute miles but got injured. Im only running 21 miles a week now with a 6:30ish, have runners knee and an unidentified foot pain in my left foot even my doctor doesnt know whats wrong with my foot. Will hopefully get back to my old mileage and time when i get better though. Biggest advice i can give is dont run if your feeling pain, ive pushed myself through a lot and caused a lot of problems for myself that could have been avoided by not forcing myself to run through the pain. How fast can you race say a mile or 5k? I'm guessing like 4:35-4:45 for the mile and 15:15-16:00 for a 5k? | ||
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Sm3agol
United States2055 Posts
Sooooo. The gate river run. Anyone in TL running this? I'm planning on running it for the first time in my life this year. | ||
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Pulimuli
Sweden2766 Posts
Could do 10km in 47min back then but man i just know its going to be tough as hell to get back xD | ||
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dudeman001
United States2412 Posts
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Pondo
Australia283 Posts
Otherwise training is going ok. Taking this week easy. Marathon in 7ish months, my current goal is to do it in 3:30. At the moment my runs are a little slower than 8min mile for about 10km. Longest run for the last 2 months has been 16km. Just going to focus on weekly mileage like L_master told me to. | ||
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