EPTSub 5 minute 1600m
Sub 18 minute 5000m
Let's do this!
Running Thread - Page 23
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NationInArms
United States1553 Posts
Sub 5 minute 1600m Sub 18 minute 5000m Let's do this! | ||
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Monera
Canada8 Posts
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AirbladeOrange
United States2573 Posts
On February 12 2012 15:41 Monera wrote: Loving my new t-shirt :D http://images.nike.com/is/image/DotCom/PDP_P/Nike-Running-Sucks-Mens-T-Shirt-450946_010_A.jpg?wid=500&hei=375&fmt=jpeg& Hahaha. That nice. I have a joke with my running friends where we always say that running sucks and is not a sport. | ||
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L_Master
United States8017 Posts
On February 12 2012 14:30 NationInArms wrote: My 2012 Goals: Sub 5 minute 1600m Sub 18 minute 5000m Let's do this! +1. That's my main goal for this spring. If you can get sub 5, 18:00 will be in the bag no problem, unless your very much a 400/800 or 800/1500 kinda guy; or are lacking endurance. 5:00 for the 1600m/mile is on par with 17:20 in the 5000m. | ||
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NationInArms
United States1553 Posts
On February 12 2012 15:56 L_Master wrote: +1. That's my main goal for this spring. If you can get sub 5, 18:00 will be in the bag no problem, unless your very much a 400/800 or 800/1500 kinda guy; or are lacking endurance. 5:00 for the 1600m/mile is on par with 17:20 in the 5000m. 5:00 for the 1600 is on par with 17:20 for 5km? 0_o I had no idea. But yeah, I really want a sub 5:00 and hopefully move closer to 4:00 (which is going to be really really really hard), | ||
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L_Master
United States8017 Posts
On February 13 2012 06:46 NationInArms wrote: 5:00 for the 1600 is on par with 17:20 for 5km? 0_o I had no idea. But yeah, I really want a sub 5:00 and hopefully move closer to 4:00 (which is going to be really really really hard), Yea, sub 4 is....a different ballgame from sub 5 to put it REALLY lightly. I think a respectable number of people that put their mind to it and can do the work can get to sub 5. Sub 4, or even close to it can be achieved by only the tiniest fraction of the best college runners. Better be able to run at at least sub 52 for 400m and low 1:50's for the 800m to even begin to think about it. Most people probably need more like sub 50 speed. | ||
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Nazeron
Canada1046 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? lol, no, probably could do a mile in under 6 min and 5k maybe 17 min | ||
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L_Master
United States8017 Posts
Galen Rupp and Lagat trade records (Rupp new 2M AR in 8:09.72, Lagat new 5K AR in 13:07.15). Really impressive running by both, especially Rupp, who had a head cold and poor pacing (first mile in 4:06 high). Lalang also proved he is more than the real deal by finishing fractions of a second behind Lagat in the sprint finish. I really think Lawi is the real deal and that we are most definitely going to see a sub 13 collegiate record by the end of outdoor seasons. I mean 2 years of running at like 50mpw and already damn near a sub 13 guy?! Blows my mind. Kid is a superstar in the making and definitely has the wheels to kick with the best too. Cheserek had a nice performance in this race as well, lopping a good bit of time of the HS record and lowering it to 13:54. Also looking strong was Centrowitz who absolutely cruised, and I mean cruised, to a 3:54 mile PR. The men's mile over at the USATF Classic was also as good as hyped, containing a field of 3 guys with PR's of 3:50 or better, and lived up to it's billing with an exciting tense race. All in all a great weekend of track and field and a SPLENDID weekend for US. Starting to look like we may be able to have a good crack at some medals. | ||
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L_Master
United States8017 Posts
On February 13 2012 09:39 Nazeron wrote: lol, no, probably could do a mile in under 6 min and 5k maybe 17 min If you can do 17 5k you can do sub 5 mile no problem. Either way it's pretty obvious why your injured: your training WAY to hard and extremely inefficiently. There are 13-14 minute guys who don't run most of their mileage at 6:20 pace. If your say a 17:00-17:30 guy you should be running the majority of your mileage at around 7:15 pace give or take 15-20 seconds depending on how your feeling. There should be faster stuff in there once or twice a week (say a tempo run of 3-4 miles @ around 5:45-6 flat pace) and some sort of longer interval workout (something like 5-8x1K in 3:20-3:30/K w 3:00 jog recovery). The rest of your running should be easy mileage around something like 7:15 pace, where running slower is always fine even if you feel beat-up from a previous days workout. | ||
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Snuggles
United States1865 Posts
But now I'm back with a new issue. So I've done three 3 mile runs so far since my posts. Each run has been about the same time so I haven't been doing a good job trying to push myself harder... It probably sounds weak but each time I've tried I get a pain in my abdomen when I try to keep a quicker pace so I slow down and ruin my time... So should I just be patient and gradually work my way up or eat the pain and keep running? Now the area between my left calf and my Achilles heel has been feeling tight/sore/pain? all day so I'm worried about today's run. Should I take a break and do it tomorrow? Or is it just natural to feel that kind of sore and I should keep going? | ||
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L_Master
United States8017 Posts
Hey L_Master thanks for showing those videos of those runners. It was a HUGE motivator to see people my height run so fast and so steadily. I've had my inferiority complex about my height for a long time, and man.. dude you seriously made my day with that hehe. Glad to hear it. The technical explanation for why height isn't usually particularly relevant to speed of running is because it isn't leg length that actually matters. The length of your stride doesn't come from leg length, "reaching" with your legs, etc. It is function of how much force you apply to the ground. The more force you apply, the longer the stride. While a taller athlete may have more muscle in their legs due to bigger size they also have more body mass they have to move around, which generally offsets it. This is why smaller sprinters such as Yohan Blake or Tyson Gay to not get totally blown out of the water by taller guys like a Usain Bolt. Distance running is arguably beneficial for the short guy as it seems that in most cases energy costs are lower for smaller guys than are bigger ones. In distance running there are definitely many more mid 5 foot guys than there are guys well above 6; though there certainly have been tall, highly successful, distance runners. So I've done three 3 mile runs so far since my posts. Each run has been about the same time so I haven't been doing a good job trying to push myself harder... It probably sounds weak but each time I've tried I get a pain in my abdomen when I try to keep a quicker pace so I slow down and ruin my time Unless your running extremely easy, like easy enough you could sing long phrases or something, no you don't need to push at all. I'd argue that for where you are right now it wouldn't even be a good idea to push harder. Just run at an easy, cruising aerobic effort. As you get used to the mileage and want to focus on getting faster there is a time and a place for faster work as well, but you want a solid base before getting into that (injury prevention) and you need to adjust and get used to listening to your body and being in touch with your effort levels and how your feeling. My guess is the abdominal pain is probably a side stitch (basically involuntary contraction of diaphragm or intercostal muscles), which usually goes away after a couple minutes. Now the area between my left calf and my Achilles heel has been feeling tight/sore/pain? Differentiating between the three is important. Tight is usually not something to worry about, and sore often isn't. Pain usually is. General rule of thumb I like is go out for your run, and start extra easy. Pay careful attention to how it feels. Does it feel worse as you start to run? After you have ran a couple hundred meters is it feeling better? Continue the run, but keep monitoring. Same? Probably can continue but be careful. Worse? Stop. Immediately. Walk back and call it a day, use RICE if needed and try to determine the actual injury so you can treat it properly and more importantly figure out what might be some of the issues that created the injury in the first place. | ||
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Snuggles
United States1865 Posts
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dudeman001
United States2412 Posts
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L_Master
United States8017 Posts
On February 14 2012 03:57 Snuggles wrote: Ahhh ok. It's just the side stitch (if that's what it really is) that scares me during the run. I mean after the 2nd mile I'm panting and sweating like a mofo but I really think I can keep myself going if I wasn't so put off by the slight encroaching pain. I'll go for a run again today and power through it and see how much better my time will be =) Thanks! Uhh...did you read what I wrote? no you don't need to push at all. I'd argue that for where you are right now it wouldn't even be a good idea to push harder. Just run at an easy, cruising aerobic effort. As you get used to the mileage and want to focus on getting faster there is a time and a place for faster work as well, but you want a solid base before getting into that (injury prevention) and you need to adjust and get used to listening to your body and being in touch with your effort levels and how your feeling. If your panting means anything like I think it might your running INSANELY too hard. When I hear panting I think desperate, very rapid, almost hyperventilating type breaths. That is NOT what you want at this point in your training. | ||
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L_Master
United States8017 Posts
On February 14 2012 07:25 dudeman001 wrote: Ran my first half marathon on a trail yesterday in about 2:05. Holy shit I'd never felt so dead/delirious. Not sure what your goals were for this race so I have no idea whether this was a success or a disappointment. Either way, trail runs are a different animal. They can be anywhere from reasonably fast to ridiculously brutal. | ||
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dudeman001
United States2412 Posts
On February 14 2012 08:19 L_Master wrote: Not sure what your goals were for this race so I have no idea whether this was a success or a disappointment. Either way, trail runs are a different animal. They can be anywhere from reasonably fast to ridiculously brutal. It wasn't a real race I just wanted to finally run the distance. But I think about 2:10 was my goal so I'm happy. :D | ||
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BilltownRunner
United States229 Posts
On February 13 2012 09:52 L_Master wrote: Also how about this weekends races?!?! Galen Rupp and Lagat trade records (Rupp new 2M AR in 8:09.72, Lagat new 5K AR in 13:07.15). Really impressive running by both, especially Rupp, who had a head cold and poor pacing (first mile in 4:06 high). Lalang also proved he is more than the real deal by finishing fractions of a second behind Lagat in the sprint finish. I really think Lawi is the real deal and that we are most definitely going to see a sub 13 collegiate record by the end of outdoor seasons. I mean 2 years of running at like 50mpw and already damn near a sub 13 guy?! Blows my mind. Kid is a superstar in the making and definitely has the wheels to kick with the best too. Cheserek had a nice performance in this race as well, lopping a good bit of time of the HS record and lowering it to 13:54. Also looking strong was Centrowitz who absolutely cruised, and I mean cruised, to a 3:54 mile PR. The men's mile over at the USATF Classic was also as good as hyped, containing a field of 3 guys with PR's of 3:50 or better, and lived up to it's billing with an exciting tense race. All in all a great weekend of track and field and a SPLENDID weekend for US. Starting to look like we may be able to have a good crack at some medals. Centro looked like he jogged that 3:53.9, unbelievable. I'm sure Lawi will go pro after this year or the next but it would be scary to see if he stuck around for 2 more track seasons after this. He would surely get the 5k outdoor college record to sub 12:55. I am really pumped for nationals in 4 weeks! The mile will be crazy. On a side note, I ran a 9:18 PR in my 2nd 3k of the season, which converts to sub 10 3200(first ever). Feel that is about 8 months overdue though! | ||
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AirbladeOrange
United States2573 Posts
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L_Master
United States8017 Posts
Admittedly not an event that aerobic fitness really has anything to do with. However, I usually can run the 100m in around 13.5, but the best I can seem to do over 400m is 63high/64 low, often even a touch worse. Unless you have to take it out really relaxed it sure doesn't seem like I go out to hard as I feel very relaxed, probably 90-95% effort of what a full on 100m would be. That said I still die like mad in the last 80-100m. 13.5 is pretty damn slow, but 13.5 -> 64 low still seems like a massive under performance for the 400. | ||
NonY
8748 Posts
If you're coming up from 100m 200m, then you generally don't want to do close to full speed during the first 100m because your full speed is too fast and too taxing. You want to get a good start and then immediately find that comfortable pace. source: I ran a 48.9 in high school. Teammate ran 46.1 | ||
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