EPTRunning Thread - Page 44
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Occultus
Kenya138 Posts
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BilltownRunner
United States229 Posts
@L_Master regarding easy day pace - Yeah, usually if I am by myself I get carried away and start dropping sub 6:30's and sometimes get down to around 6:10. However, since I am home for the summer I rarely run by myself so that is good. Also, I am one of the faster guys in our running circle so I usually don't have to work too hard to keep up during our easy runs. We usually hit these days in 6:45-7:15. Actually, it is kinda funny. One of my good friends started running last week for something to do and he ran an 8 miler with us on his first week (we went kinda slow for him 7:30ish), but I thought it was impressive for someone on their first week of training. I hit 65 miles this past week and hoping to hit around 70 this week. Again, stoked for the trials!! Should be grand. | ||
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AirbladeOrange
United States2573 Posts
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L_Master
United States8017 Posts
GALEN MF ![[image loading]](http://sphotos.xx.fbcdn.net/hphotos-snc6/603509_10150999397424445_1735949975_n.jpg) RUPP 3:34. 12:58. 26:48. 52.46 last lap tonight. USA is medaling in distance baby! | ||
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berated-
United States1134 Posts
On June 29 2012 14:16 L_Master wrote: GALEN MF RUPP 3:34. 12:58. 26:48. 52.46 last lap tonight. USA is medaling in distance baby! Yeah, when I read that Salazar had him wait till the last lap because, "if you can't do it in the trials you won't be able to do it in London", I don't know why but I laughed a little. It makes a lot of sense, I just didn't realize he had that in him. Galen has turned into a legit medal threat, which is awesome for him and US distance. I think I'm still more excited that Jager won the steeple. I can now say I beat an olympian, even if he was a freshman when I was a senior  8:17 in his 4th ever steeple is pretty awesome, hopefully he continues to progress as well.Exciting times for American distance running! | ||
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SoleSteeler
Canada5457 Posts
Should I increase my time ran (I'm currently doing 30 minutes and then doing some other exercises) or increase my speed within the 30 minutes? I guess it's up to me. Fun though! (like to point out that less than 4 years ago I weighed 260 pounds, so I'm always quite pleased when I'm able to do something somewhat athletic anyway these days ^^) | ||
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dudeman001
United States2412 Posts
On June 30 2012 10:17 SoleSteeler wrote: I've been lifting weights for a couple years now, but I haven't been putting up too-impressive numbers. I've been feeling frustrated with it at times, so I've decided to change up my workout to include more longer distance running. I'm overweight (178 cm 81 kg or 5'10-11 and 179 pounds) so I thought I wouldn't have the endurance to run very far, but I was happy to do 5 km in under 30 minutes (just barely at like 29:30, but still) in my first run. Can't wait to run again on Monday! It felt really great. Should I increase my time ran (I'm currently doing 30 minutes and then doing some other exercises) or increase my speed within the 30 minutes? I guess it's up to me. Fun though! (like to point out that less than 4 years ago I weighed 260 pounds, so I'm always quite pleased when I'm able to do something somewhat athletic anyway these days ^^) What do you want to get the most of out of running? For now I'd say whatever makes running more fun for you, do it. If running longer feels fun go ahead, if running harder is your thing then do that. | ||
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alderamin
80 Posts
You want to do longer distances and you also want to improve your 5k time. Just keep running and slowly increase the intensity of what you are doing. If you make this your lifestyle in a year you will be running much longer and faster. There's really no real magic to it. You can do interval training but that's not really needed. You should go out of your confort zone every once in a while and push yourself an extra bit more. In the end the stress you put on your lungs and heart will improve its capability. What matters is elevated heart rate and the time it is elevated. | ||
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BilltownRunner
United States229 Posts
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L_Master
United States8017 Posts
On July 01 2012 01:44 BilltownRunner wrote: I feel like Lagat has to be kinda worried if he is getting outkicked by Rupp. Rupp has never been known for his closing speed. Lagat just doesn't seem to have the pop he once had. I guess that happens when you are 37 years old. I would be surprised in Rupp medal in London and shocked if Lagat could somehow pull out a gold in the 5000. I'm not sure about this. I mean sure he going to be thinking about it as obviously that adds another contender in the 5K he has to be extremely worried about. But getting outkicked by Rupp isn't anything concerning, as while Rupp had never been known for his closing speed...he is now. When you close a 5000m in 52.46 and lose...you didn't really do anything wrong and just got beat by the better man (actually Lagat did make a little bit of a tactical error giving Galen the inside line and thus a more direct route to come down the home stretch on). No, Lagat may not have quite the pop he had when he was droppin 3:26.xx, or even 12:53, but he's still one of the best kickers in the game, and let's not forget that he did just take a bunch of scalps in the 1500m at Prefontaine Classic. He might not have the speed for 3:26's anymore...but when you can still win international 1500m races I wouldn't say their is major regression. I would be surprised in Rupp medal in London I would not. I think at this point I would be more surprised by Rupp not medaling than medaling. I think any way you look at it Rupp is a legit gold medal contender. Without a doubt he has the strength, having run 26:48, and 12:58, and I feel it's pretty clear that he could run much faster now as June 2012 Rupp is far superior to Brussels 11' Rupp. Salazar has said he believes Rupp and Farah are both around 12:50/26:40 shape, possibly better. That alone is enough to be a medal contender in and of itself...those are some damn fast times. But of course, these are championship races and tend to be kickers races. Rupp is covered here now too though. Back end of last year everyone saw Galen as an extreme longshot at a medal even after he ran 26:48 because as soon as the kicking began in the final lap he was out of it, and got smoked by like 5 seconds or something. Beginning of this year was looking similar too, struggling at worlds in the shorter events. Then things started to turn. At Occidental meet Galen pops 3:34 and gets 2nd in a strong 1500m field, losing only to Farah and actually would have kicked by Farah had Rupp not put himself right behind Andrews and needed to swing extremely wide to come by him. So now Rupp has 3:34 credentials at 1500m...thats as good as almost any other 5000m runner in the business and shows that his speed really is there. The final piece of the puzzle fell in place night before last when he beat Lagat. Even after running his 3:34 Galen didn't quite seem to have that last little bit of the race figured out as he finished a couple seconds back in the 5000m at Prefontaine despite being right there with a lap to go. Al Sal apparently decided Rupp's upper body was too tight. Between that and whatever sharpening they have been doing Rupp was able to demonstrate Thursday night he has every piece of the puzzle needed to medal. Closing in 52.56 is legendary stuff...that puts you up there with names like El Guerrouj, Haile, Kenster, Lagat, and Farah. Big time company. I think other than Farah and a healthy KB no one in the field is capable of running faster than Rupp in a fast race. I'm not sure anybody out there besides those two can dip under 12:50 or 26:40 and I have every indication to accept Al Sal's word that Galen and Mo can. So he has that on the field but more importantly he can close a 5000 in 52.xx. Other than Farah and Lagat, and maybe one random Ethiopian I don't think anyone has a chance in hell of closing this fast. In the 10000 the prospects are even better because Galen's strength pays off more there and those guys tend to have a little less closing speed than the guys running the 5000. He has to deal with KB and Farah, but aside from them the door is wide open. Rupp has pretty much given every indication now that he is as good as Farah and Lagat, especially with his ability to run the last lap falling into place. I think we would be more surprised than not if those guys didn't medal and I feel the same way about Rupp. Top Level Strength/Times - Check World Class 1500m Speed - Check Blistering Last Lap Speed - Check Gold Medal Contender? Check. | ||
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L_Master
United States8017 Posts
I think I'm still more excited that Jager won the steeple. I can now say I beat an olympian, even if he was a freshman when I was a senior 8:17 in his 4th ever steeple is pretty awesome, hopefully he continues to progress as well. Woah. That's super awesome haha! How fast was he running back then? I actually really excited about this guy in general, he strikes me as being really talented. I don't think he can do much in the steeple this year, but I get the feeling he may turn out to be a really great runner. Should I increase my time ran (I'm currently doing 30 minutes and then doing some other exercises) or increase my speed within the 30 minutes? I guess it's up to me. Fun though! Yea, generally the best way to procede is gradually increase your frequency of runs, and then start adding some length to them. Once your stable running 5-7 times a week for a while then you can start adding other parts of the puzzle aside from just easy aerobic running. Just easy running though will result in TREMENDOUS improvement in your running speed though as the largest improvements you can make in running come from aerobic improvements and you get the most of those running at a nice, easy pace. | ||
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Yaqoob
Canada3346 Posts
http://www.runningahead.com/logs/a594a67848044e32a98f152746e03c18 | ||
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Occultus
Kenya138 Posts
I use it occasionally for tempo runs and some races. On easy or fartlek days i just take my normal watch with stopwatch/lap function and run as fast as it should feel. Try to do it several times and you'll know when you reach the choke point where easy pace turns into this 'not hard at all but slightly pushing off the ground' pace. | ||
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Yaqoob
Canada3346 Posts
On July 02 2012 03:44 Occultus wrote: A simple GPS watch is sooo much more useful imo. Paceupdate every 2-3 seconds and you dont need any software and stuff. I use it occasionally for tempo runs and some races. On easy or fartlek days i just take my normal watch with stopwatch/lap function and run as fast as it should feel. Try to do it several times and you'll know when you reach the choke point where easy pace turns into this 'not hard at all but slightly pushing off the ground' pace. I was looking at these watches and it seemed like the cheapest gps watch was the Nike one around 130 US. Right now I can't put that much money for a gps watch. Perhaps in 6 months. I guess my iPhone will have to do the job now. | ||
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L_Master
United States8017 Posts
On July 02 2012 01:10 Yaqoob wrote: I am going to start using running ahead for recording my running logs. I was using mapmyrun (gps) and then imputing it into the runkeeper because runkeepers gps wasn't working but I'll just use mapmyrun to record my runs and then input the data into runningahead. I like using an app when I run because it updates me on my current pace every 0.5 mile and distance and time spent running without me having to look at my phone. Here is my profile. I'm hoping to run 150 - 200 miles in July. http://www.runningahead.com/logs/a594a67848044e32a98f152746e03c18 Good stuff, 150-200 mpm is solid mileage. Just be smart about listening to your body and takin it easy when you don't have it and don't be afraid to cut back on mileage for a day or a week if your feeling mediocre for a consistent span of time. Keep running like that and good things will happen. EDIT: What's your running history/background? Any race results or general info about your previous running experience would be good to know. | ||
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AirbladeOrange
United States2573 Posts
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L_Master
United States8017 Posts
On July 02 2012 13:24 AirbladeOrange wrote: I'm pretty sure he doesn't mean 150-200 miles per week. I think it's for the whole month. Lololol. Yea I definitely didn't he meant that either haha! Thanks for catching that. | ||
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Yaqoob
Canada3346 Posts
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Yaqoob
Canada3346 Posts
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AirbladeOrange
United States2573 Posts
On July 07 2012 06:25 Yaqoob wrote: I have been very lazy this week with running. I only ran last Saturday and Sunday and didn't run all week. I hope to run tomorrow morning and keep on going from there with Friday mornings off. It's been a hot week in Toronto, and working at UPS doesn't help but mostly it has just me wanting to sleep in lol Find a running buddy or run at a new place! Change things up if you're getting lazy. | ||
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