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On August 24 2012 03:53 Hanakurena wrote:
There is no training regime anyone can recommend you that let's you run a marathon. Especially if you have shin splits already.
The problem with running the marathon is that if you run too far, and that may be half a marathon distance right now, your legs will just fail you at some point. What you do is gradually build up the milage. Often people recommend a mile or 2 added to your long run which you do once a week.
It doesn't matter if you are a really strong 5k or 10k runner. Your legs need to adapt to the distance first and that takes many kilometers and weeks of practice.
So if you want to run a marathon in 6 weeks you need to do your longest pre race run in 5 weeks and then you can take a week off to rest.
So you basicaly have to add 4.5 to 5 miles or so a week on your long run.
You can maybe try to force yourself through all the distance of the marathon by basically walking most of it. This is just not recommended and will destroy muscle tissue. The marathon is for advanced runners, not for bets or challenges.
In the past only the most advanced runners, after they went through all the other distances, went to run a marathon. Now people who have bad fitness make the marathon as their goal and excuse to get their fitness back up. It shouldn't be that way.
Since you have shin splits right now I'd actually recommend you to take a break and do some cycling instead to recover.
But again if you asked a marathon coach if he could give you a training program that allows you to run a marathon in 6 months he'd say you can't. But you want to run one in 6 weeks? It doesn't work that way. Half a marathon in 6 months maybe, but first work towards the 10k, then 15k, etc.
When western running coaches first came to train athletes in Kenia, many of the top 10k runners didn't dare to run the marathon. They'd recon it was too far.
The key to complete the marathon is to run it fast. The longer you need to run to complete your marathon, the harder it is.
Best would be to say: "Hey mate, I am smart and responsible and I care more about my health than about money. So here you go. Ooh and btw next year I'm gonna run half a marathon."
As for Sein and his 10k, going from 5k to 10k is fairly easily. Especially if you can run a fast 5k, like sub 24 minutes. But you are better off training for it of course. Just do a 7k run and see how that feels.
I just did 4 miles (6.43km). I actually ran about 5.3 miles, but the first 1.3 mile or so was light jogging to warm up because I felt a little heavy (ate about an hour prior to run) and I didn't want to get a stomach cramp.
The 4 mile part took around 29-30 minutes and while I wasn't out of energy at the end, I definitely did slow down a bit since the first mile was done in about 6:30.
Wondering if 50 minutes is a good goal to set for myself. The run is in 3 weeks and I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster and maybe try another 4-5 mile next weekend if I have the time.
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On August 24 2012 22:34 Sein wrote:Show nested quote +On August 24 2012 03:53 Hanakurena wrote:
There is no training regime anyone can recommend you that let's you run a marathon. Especially if you have shin splits already.
The problem with running the marathon is that if you run too far, and that may be half a marathon distance right now, your legs will just fail you at some point. What you do is gradually build up the milage. Often people recommend a mile or 2 added to your long run which you do once a week.
It doesn't matter if you are a really strong 5k or 10k runner. Your legs need to adapt to the distance first and that takes many kilometers and weeks of practice.
So if you want to run a marathon in 6 weeks you need to do your longest pre race run in 5 weeks and then you can take a week off to rest.
So you basicaly have to add 4.5 to 5 miles or so a week on your long run.
You can maybe try to force yourself through all the distance of the marathon by basically walking most of it. This is just not recommended and will destroy muscle tissue. The marathon is for advanced runners, not for bets or challenges.
In the past only the most advanced runners, after they went through all the other distances, went to run a marathon. Now people who have bad fitness make the marathon as their goal and excuse to get their fitness back up. It shouldn't be that way.
Since you have shin splits right now I'd actually recommend you to take a break and do some cycling instead to recover.
But again if you asked a marathon coach if he could give you a training program that allows you to run a marathon in 6 months he'd say you can't. But you want to run one in 6 weeks? It doesn't work that way. Half a marathon in 6 months maybe, but first work towards the 10k, then 15k, etc.
When western running coaches first came to train athletes in Kenia, many of the top 10k runners didn't dare to run the marathon. They'd recon it was too far.
The key to complete the marathon is to run it fast. The longer you need to run to complete your marathon, the harder it is.
Best would be to say: "Hey mate, I am smart and responsible and I care more about my health than about money. So here you go. Ooh and btw next year I'm gonna run half a marathon."
As for Sein and his 10k, going from 5k to 10k is fairly easily. Especially if you can run a fast 5k, like sub 24 minutes. But you are better off training for it of course. Just do a 7k run and see how that feels. I just did 4 miles (6.43km). I actually ran about 5.3 miles, but the first 1.3 mile or so was light jogging to warm up because I felt a little heavy (ate about an hour prior to run) and I didn't want to get a stomach cramp. The 4 mile part took around 29-30 minutes and while I wasn't out of energy at the end, I definitely did slow down a bit since the first mile was done in about 6:30. Wondering if 50 minutes is a good goal to set for myself. The run is in 3 weeks and I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster and maybe try another 4-5 mile next weekend if I have the time.
50 minutes is a good goal. Based on that 4M effort something like 45-47 is probably possible on a perfect day.
I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster
Don't do that, except for maybe one or two a week. The other normal runs should be easy. The next two weeks what you could do is have two days a week where you take those runs and do something different with them. For one just run a steady, strong clip that is manageable but challenging without being so intense it starts to hurt bad like a race does. For the other run go hard for a portion of time 3-5 minutes perhaps, then jog for another couple minutes very easily, then go hard again. Repeat until the run is complete. The last week just do easy runs and cut the overall volume by 20-50%.
Also, don't be afraid to do a run of anywhere from 7-9 miles depending on how you are feeling at an easy pace in one of the next two weeks.
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And so the fun begins tomorrow. First track work in like 10 months.
Probably just going to do some 400s with good recovery (aka not a hard workout) just to get some turnover creepin back into these legs.
First race coming up on the first of September.
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On August 25 2012 12:27 L_Master wrote:
And so the fun begins tomorrow. First track work in like 10 months.
Probably just going to do some 400s with good recovery (aka not a hard workout) just to get some turnover creepin back into these legs.
First race coming up on the first of September.
What race and distance are you doing?
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On August 25 2012 13:34 AirbladeOrange wrote:Show nested quote +On August 25 2012 12:27 L_Master wrote:
And so the fun begins tomorrow. First track work in like 10 months.
Probably just going to do some 400s with good recovery (aka not a hard workout) just to get some turnover creepin back into these legs.
First race coming up on the first of September. What race and distance are you doing?
First one is just a 2M because it's free. Then I'm doing a 6k and an 8k, both of which are open college XC meets (a.k.a. I'm gonna get owned), a few weeks off then another pair of 5ks, few weeks off, and then a final 2 "goal" 5ks.
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On August 24 2012 23:23 L_Master wrote:Show nested quote +On August 24 2012 22:34 Sein wrote:On August 24 2012 03:53 Hanakurena wrote:
There is no training regime anyone can recommend you that let's you run a marathon. Especially if you have shin splits already.
The problem with running the marathon is that if you run too far, and that may be half a marathon distance right now, your legs will just fail you at some point. What you do is gradually build up the milage. Often people recommend a mile or 2 added to your long run which you do once a week.
It doesn't matter if you are a really strong 5k or 10k runner. Your legs need to adapt to the distance first and that takes many kilometers and weeks of practice.
So if you want to run a marathon in 6 weeks you need to do your longest pre race run in 5 weeks and then you can take a week off to rest.
So you basicaly have to add 4.5 to 5 miles or so a week on your long run.
You can maybe try to force yourself through all the distance of the marathon by basically walking most of it. This is just not recommended and will destroy muscle tissue. The marathon is for advanced runners, not for bets or challenges.
In the past only the most advanced runners, after they went through all the other distances, went to run a marathon. Now people who have bad fitness make the marathon as their goal and excuse to get their fitness back up. It shouldn't be that way.
Since you have shin splits right now I'd actually recommend you to take a break and do some cycling instead to recover.
But again if you asked a marathon coach if he could give you a training program that allows you to run a marathon in 6 months he'd say you can't. But you want to run one in 6 weeks? It doesn't work that way. Half a marathon in 6 months maybe, but first work towards the 10k, then 15k, etc.
When western running coaches first came to train athletes in Kenia, many of the top 10k runners didn't dare to run the marathon. They'd recon it was too far.
The key to complete the marathon is to run it fast. The longer you need to run to complete your marathon, the harder it is.
Best would be to say: "Hey mate, I am smart and responsible and I care more about my health than about money. So here you go. Ooh and btw next year I'm gonna run half a marathon."
As for Sein and his 10k, going from 5k to 10k is fairly easily. Especially if you can run a fast 5k, like sub 24 minutes. But you are better off training for it of course. Just do a 7k run and see how that feels. I just did 4 miles (6.43km). I actually ran about 5.3 miles, but the first 1.3 mile or so was light jogging to warm up because I felt a little heavy (ate about an hour prior to run) and I didn't want to get a stomach cramp. The 4 mile part took around 29-30 minutes and while I wasn't out of energy at the end, I definitely did slow down a bit since the first mile was done in about 6:30. Wondering if 50 minutes is a good goal to set for myself. The run is in 3 weeks and I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster and maybe try another 4-5 mile next weekend if I have the time. 50 minutes is a good goal. Based on that 4M effort something like 45-47 is probably possible on a perfect day. I Show nested quote +don't really plan on doing any special preparation other than trying to run my regular 5k runs faster Don't do that, except for maybe one or two a week. The other normal runs should be easy. The next two weeks what you could do is have two days a week where you take those runs and do something different with them. For one just run a steady, strong clip that is manageable but challenging without being so intense it starts to hurt bad like a race does. For the other run go hard for a portion of time 3-5 minutes perhaps, then jog for another couple minutes very easily, then go hard again. Repeat until the run is complete. The last week just do easy runs and cut the overall volume by 20-50%. Also, don't be afraid to do a run of anywhere from 7-9 miles depending on how you are feeling at an easy pace in one of the next two weeks.
Thanks for the reply. One potentially major concern I have is that all of my running is done either on treadmill or small indoor tracks. The run I will be doing is an almost completely flat one though so incline may not be much of an issue, but it obviously won't be on a perfectly smooth surface, which might be a problem.
One thing I think will be easier at the actual run is that it will be mostly straight, while the indoor track I use has pretty steep curves that really bother me when I try to run fast.
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On August 26 2012 01:12 Sein wrote:Show nested quote +On August 24 2012 23:23 L_Master wrote:On August 24 2012 22:34 Sein wrote:On August 24 2012 03:53 Hanakurena wrote:
There is no training regime anyone can recommend you that let's you run a marathon. Especially if you have shin splits already.
The problem with running the marathon is that if you run too far, and that may be half a marathon distance right now, your legs will just fail you at some point. What you do is gradually build up the milage. Often people recommend a mile or 2 added to your long run which you do once a week.
It doesn't matter if you are a really strong 5k or 10k runner. Your legs need to adapt to the distance first and that takes many kilometers and weeks of practice.
So if you want to run a marathon in 6 weeks you need to do your longest pre race run in 5 weeks and then you can take a week off to rest.
So you basicaly have to add 4.5 to 5 miles or so a week on your long run.
You can maybe try to force yourself through all the distance of the marathon by basically walking most of it. This is just not recommended and will destroy muscle tissue. The marathon is for advanced runners, not for bets or challenges.
In the past only the most advanced runners, after they went through all the other distances, went to run a marathon. Now people who have bad fitness make the marathon as their goal and excuse to get their fitness back up. It shouldn't be that way.
Since you have shin splits right now I'd actually recommend you to take a break and do some cycling instead to recover.
But again if you asked a marathon coach if he could give you a training program that allows you to run a marathon in 6 months he'd say you can't. But you want to run one in 6 weeks? It doesn't work that way. Half a marathon in 6 months maybe, but first work towards the 10k, then 15k, etc.
When western running coaches first came to train athletes in Kenia, many of the top 10k runners didn't dare to run the marathon. They'd recon it was too far.
The key to complete the marathon is to run it fast. The longer you need to run to complete your marathon, the harder it is.
Best would be to say: "Hey mate, I am smart and responsible and I care more about my health than about money. So here you go. Ooh and btw next year I'm gonna run half a marathon."
As for Sein and his 10k, going from 5k to 10k is fairly easily. Especially if you can run a fast 5k, like sub 24 minutes. But you are better off training for it of course. Just do a 7k run and see how that feels. I just did 4 miles (6.43km). I actually ran about 5.3 miles, but the first 1.3 mile or so was light jogging to warm up because I felt a little heavy (ate about an hour prior to run) and I didn't want to get a stomach cramp. The 4 mile part took around 29-30 minutes and while I wasn't out of energy at the end, I definitely did slow down a bit since the first mile was done in about 6:30. Wondering if 50 minutes is a good goal to set for myself. The run is in 3 weeks and I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster and maybe try another 4-5 mile next weekend if I have the time. 50 minutes is a good goal. Based on that 4M effort something like 45-47 is probably possible on a perfect day. I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster Don't do that, except for maybe one or two a week. The other normal runs should be easy. The next two weeks what you could do is have two days a week where you take those runs and do something different with them. For one just run a steady, strong clip that is manageable but challenging without being so intense it starts to hurt bad like a race does. For the other run go hard for a portion of time 3-5 minutes perhaps, then jog for another couple minutes very easily, then go hard again. Repeat until the run is complete. The last week just do easy runs and cut the overall volume by 20-50%. Also, don't be afraid to do a run of anywhere from 7-9 miles depending on how you are feeling at an easy pace in one of the next two weeks. Thanks for the reply. One potentially major concern I have is that all of my running is done either on treadmill or small indoor tracks. The run I will be doing is an almost completely flat one though so incline may not be much of an issue, but it obviously won't be on a perfectly smooth surface, which might be a problem. One thing I think will be easier at the actual run is that it will be mostly straight, while the indoor track I use has pretty steep curves that really bother me when I try to run fast.
Not an issue. I ran exclusively on the treadmill when I started and never had any problems outside, though I never did any super hilly races then. Flat stuff/rolling hills wasn't an issue.
As far as the indoor track and curves, if by steep you mean tight then yea I can see that making it very hard to run fast because your cornering so hard every time. If your talking about banks on the curves that should only make it easier as it helps reduce that need to corner so hard.
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On August 26 2012 02:16 L_Master wrote:Show nested quote +On August 26 2012 01:12 Sein wrote:On August 24 2012 23:23 L_Master wrote:On August 24 2012 22:34 Sein wrote:On August 24 2012 03:53 Hanakurena wrote:
There is no training regime anyone can recommend you that let's you run a marathon. Especially if you have shin splits already.
The problem with running the marathon is that if you run too far, and that may be half a marathon distance right now, your legs will just fail you at some point. What you do is gradually build up the milage. Often people recommend a mile or 2 added to your long run which you do once a week.
It doesn't matter if you are a really strong 5k or 10k runner. Your legs need to adapt to the distance first and that takes many kilometers and weeks of practice.
So if you want to run a marathon in 6 weeks you need to do your longest pre race run in 5 weeks and then you can take a week off to rest.
So you basicaly have to add 4.5 to 5 miles or so a week on your long run.
You can maybe try to force yourself through all the distance of the marathon by basically walking most of it. This is just not recommended and will destroy muscle tissue. The marathon is for advanced runners, not for bets or challenges.
In the past only the most advanced runners, after they went through all the other distances, went to run a marathon. Now people who have bad fitness make the marathon as their goal and excuse to get their fitness back up. It shouldn't be that way.
Since you have shin splits right now I'd actually recommend you to take a break and do some cycling instead to recover.
But again if you asked a marathon coach if he could give you a training program that allows you to run a marathon in 6 months he'd say you can't. But you want to run one in 6 weeks? It doesn't work that way. Half a marathon in 6 months maybe, but first work towards the 10k, then 15k, etc.
When western running coaches first came to train athletes in Kenia, many of the top 10k runners didn't dare to run the marathon. They'd recon it was too far.
The key to complete the marathon is to run it fast. The longer you need to run to complete your marathon, the harder it is.
Best would be to say: "Hey mate, I am smart and responsible and I care more about my health than about money. So here you go. Ooh and btw next year I'm gonna run half a marathon."
As for Sein and his 10k, going from 5k to 10k is fairly easily. Especially if you can run a fast 5k, like sub 24 minutes. But you are better off training for it of course. Just do a 7k run and see how that feels. I just did 4 miles (6.43km). I actually ran about 5.3 miles, but the first 1.3 mile or so was light jogging to warm up because I felt a little heavy (ate about an hour prior to run) and I didn't want to get a stomach cramp. The 4 mile part took around 29-30 minutes and while I wasn't out of energy at the end, I definitely did slow down a bit since the first mile was done in about 6:30. Wondering if 50 minutes is a good goal to set for myself. The run is in 3 weeks and I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster and maybe try another 4-5 mile next weekend if I have the time. 50 minutes is a good goal. Based on that 4M effort something like 45-47 is probably possible on a perfect day. I don't really plan on doing any special preparation other than trying to run my regular 5k runs faster Don't do that, except for maybe one or two a week. The other normal runs should be easy. The next two weeks what you could do is have two days a week where you take those runs and do something different with them. For one just run a steady, strong clip that is manageable but challenging without being so intense it starts to hurt bad like a race does. For the other run go hard for a portion of time 3-5 minutes perhaps, then jog for another couple minutes very easily, then go hard again. Repeat until the run is complete. The last week just do easy runs and cut the overall volume by 20-50%. Also, don't be afraid to do a run of anywhere from 7-9 miles depending on how you are feeling at an easy pace in one of the next two weeks. Thanks for the reply. One potentially major concern I have is that all of my running is done either on treadmill or small indoor tracks. The run I will be doing is an almost completely flat one though so incline may not be much of an issue, but it obviously won't be on a perfectly smooth surface, which might be a problem. One thing I think will be easier at the actual run is that it will be mostly straight, while the indoor track I use has pretty steep curves that really bother me when I try to run fast. Not an issue. I ran exclusively on the treadmill when I started and never had any problems outside, though I never did any super hilly races then. Flat stuff/rolling hills wasn't an issue. As far as the indoor track and curves, if by steep you mean tight then yea I can see that making it very hard to run fast because your cornering so hard every time. If your talking about banks on the curves that should only make it easier as it helps reduce that need to corner so hard.
Yep, I meant tight curves. Glad to hear that the treadmill running won't be a problem. Thanks!
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That was fun. Nice to get moving again!
A little erratic at first, having not run fast (aside from some sprints/hill sprints) in like ten months. Splits of 72, 79, 73, 78, 75, 76, 75, 76, 70. Nice 2:30-3:00 jog recovery between each
First four or five felt pretty challenging, probably because some were awfully quick, then the last few felt smooth and pretty relaxed. Last one was 38 to the backstretch, then accel curve and kick straight.
Feels good to run fast!
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Been reading on your progress in your runningahead thread, L_Master - interesting stuff.
What program would you recommend for getting my 5k time down? I have a HM coming up next week after which my next race is a 5k on December 31st. So I have almost 4 full months to giver. Been running ~40 miles per week and am looking at getting that up a little if I think It'd help.
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On August 29 2012 05:25 caznitch wrote:
Been reading on your progress in your runningahead thread, L_Master - interesting stuff.
What program would you recommend for getting my 5k time down? I have a HM coming up next week after which my next race is a 5k on December 31st. So I have almost 4 full months to giver. Been running ~40 miles per week and am looking at getting that up a little if I think It'd help.
You might have posted earlier in the thread but what's your background in terms of times/recent workouts/etc?
I'd obviously worry about the half now, then if you have been in a reasonable 4-8+ month training cycle take 2 weeks off. First week, no running at all but if you wanna hike/bike/do active things that's fine. A few strides are okay too. Then second week maybe 2-3 days of just easy, light jogging.
Then from there I'd look at maybe a month or so of mostly basework, with some tempos, light fartleks, progression runs mixed in.
After that you can throwing in some faster stuff, think 200s-400s with decent recovery at like mile-5k pace. You can alternate that with a week of longer intervals like mile repeats at 10k-tempo pace, maybe working down to 5k pace. The "cookie cutter" typical training for cross-country/5k would basically be summer basework and then in the fall a short interval session, a longer interval session, and then a long run; with occasional races/tempo runs thrown in there.
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I have no times for you as I've never done a street race before (did a mud/obstacle race once). I'm feeling good for the HM as I've been running HM's on my long runs.
week usually looks something like:
M- recovery 6.5k (bike 2 x 11k)
T - easy 8k
W - rest (bike 2 x 11k)
Th - easy 8k
F - 2 x 11k. Easy run in the morning. On the afternoon 11k, I go as fast as I can about 7k into the run, for about 800m, at which point I revert back to a decent pace (heavy breathing).
S - rest
Su - 20k easy
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Only been running for about 5 months but I've always been a pretty fit person. I guess I'll try to get my miles up a bit and then slowly add in some speed training. As you can see, the only thing I do for that is the little "sprint" I do when running my afternoon 11k on Fridays.
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I wouldn't worry too much about mileage at this point. It's almost time to taper a bit for your half, and after than you want at least a little total recovery time. Then your four months out from a goal 5k, and trying to add mileage while also incorporating speed work is not a good combination.
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Hmm...kind of a shitty last few days (probably due to my cold). I haven't been able to get a rhythm in any of my runs and have generally felt shitty and "pushing" at a relatively normal pace.
Today was a little better though, morning run was mediocre then in afternoon went to hit up the mill (sunburn issues). Did a nice easy warm up then decided I'd try the tempo easing in. First half mile went 8.8->9.2, then (9.3, 9.4, 9.5) for the next few half miles. Then 1:30 light jog, then (9.6, 9.7, [9.6, 10.9]). The 9.5 felt like I was starting to push, then after light jog the 9.6 felt good. 9.7 was asking a little too much so went back down to 9.6 and then last 400m around 5:30 (optimistic 3k pace?).
Little bit of jog recovery then 4x200 (actually .12 miles) in (12.5, 12.8, 13.0, 13.5 [4:48, 4:40, 4:36, 4:26]) w/1:30 walking recovery. These felt good, feeling very relaxed and smooth with all of them.
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Hey guys,
I just wanted to say thanks for this thread. It's one of the many ways my participation in TL have helped improve my life.
A couple months ago heading into my wedding, I was thinking about getting back into shape and perused this forum pretty often. I've always had somethign of a mental block when approaching distance running outdoors. Track in high school just made me hate outdoor running with a fiery passion and I'd never recovered from that distaste. A month or so into my getting back into shape program, I decided to overcome my mental block for running by dedicating myself to doing the couch to 5k program. The early runs weren't incredibly taxing physically, but the old habits of hating running, hating the motion and experience snapped back into place during those runs. I found the long-short tiering of the runs acclimated and I was able to craft a positive experience around as I challenged myself.
The tips on the thread and the program you guys suggested have really turned me around when it comes to running, I actually look forward to it and enjoy the process now. It's amazing how much mroe efficient you can be with good running form! I'm keeping my feet falls fast and flat, chin up, eyes out and hips forward. It's a completely different experience to hunched over, arms flailing, too long of stride stuff I'd been falling into before.
At any rate, I just wanted to say thanks and good luck! I'm nowhere near the level you guys are at, but I'm enjoying running and wanted to thank you for the push in the right direction.
Hearts all around!
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On August 31 2012 11:07 Kronen wrote:
Hey guys,
I just wanted to say thanks for this thread. It's one of the many ways my participation in TL have helped improve my life.
A couple months ago heading into my wedding, I was thinking about getting back into shape and perused this forum pretty often. I've always had somethign of a mental block when approaching distance running outdoors. Track in high school just made me hate outdoor running with a fiery passion and I'd never recovered from that distaste. A month or so into my getting back into shape program, I decided to overcome my mental block for running by dedicating myself to doing the couch to 5k program. The early runs weren't incredibly taxing physically, but the old habits of hating running, hating the motion and experience snapped back into place during those runs. I found the long-short tiering of the runs acclimated and I was able to craft a positive experience around as I challenged myself.
The tips on the thread and the program you guys suggested have really turned me around when it comes to running, I actually look forward to it and enjoy the process now. It's amazing how much mroe efficient you can be with good running form! I'm keeping my feet falls fast and flat, chin up, eyes out and hips forward. It's a completely different experience to hunched over, arms flailing, too long of stride stuff I'd been falling into before.
At any rate, I just wanted to say thanks and good luck! I'm nowhere near the level you guys are at, but I'm enjoying running and wanted to thank you for the push in the right direction.
Hearts all around!
<3 <3 <3
Thanks and keep enjoying the run!
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after posting and getting some rather negative feedback about shin damage and fucking my body up training for and running my marathon, i started looking around for ways that can help avoid that kind of injury, i picked up some new running to replace the 1 size to big basketball trainers i was running in, and i have started doing barefoot grass runs because i also have pretty hefty blisters from running a new long run the moment i got my new shoes.
i managed to add 6 miles onto my longest run last week, and what i estimate just over 16 miles, i was definitely running at training pace this time, i've started to learn what that means, at no point was i like, i can't run any more. i took a 10 minute break to eat and and drink along the way, my finishing time was 2:19 and while it isn't the 8 minute mile pace i need, it is definitely working on it, i ran a longer distance, felt less fatigued and at a faster pace.
that was a few days ago, i've been working on letting my legs recover but seriously have to fight the urge to run, i really have to run daily or i get seriously down and don't feel like i've done my day properly. so i am sticking to alot of grass sessions for my knees and shins.
i'm definitely feeling like my target is reachable, for those who don't know my goal was to run a marathon(my first marathon, or race of any distance longer than 3k) in under 3:30.
Today i'm going to go out and try to put out 20 miles in under 3 hours.
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Today I found some guy from my town on Strava that is a very fast runner. 15:03 on the 5k, 32:08 on the 10k, 15k at 48:41
So I find his profile and he has been doing athletics since age 6, did a sports-oriented education. He has been running for like 12 to 20 years now, don't know his age,
His long term goal is to run a marathon within 5 years. One has to slowly increase the distance.
Running is high impact and developing the toughness to soak up many miles a week without injury takes years. And this high mileage is needed to push back 'the wall' by both having the mileage and being able to run the whole marathon at a relatively high pace.
People that try to walk or partially walk a run marathon are a great annoyance to the organizers. Imo, every marathon should require people that sign up to show their half marathon result.
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On August 31 2012 21:51 matthewfoulkes wrote:
after posting and getting some rather negative feedback about shin damage and fucking my body up training for and running my marathon, i started looking around for ways that can help avoid that kind of injury, i picked up some new running to replace the 1 size to big basketball trainers i was running in, and i have started doing barefoot grass runs because i also have pretty hefty blisters from running a new long run the moment i got my new shoes.
i managed to add 6 miles onto my longest run last week, and what i estimate just over 16 miles, i was definitely running at training pace this time, i've started to learn what that means, at no point was i like, i can't run any more. i took a 10 minute break to eat and and drink along the way, my finishing time was 2:19 and while it isn't the 8 minute mile pace i need, it is definitely working on it, i ran a longer distance, felt less fatigued and at a faster pace.
that was a few days ago, i've been working on letting my legs recover but seriously have to fight the urge to run, i really have to run daily or i get seriously down and don't feel like i've done my day properly. so i am sticking to alot of grass sessions for my knees and shins.
i'm definitely feeling like my target is reachable, for those who don't know my goal was to run a marathon(my first marathon, or race of any distance longer than 3k) in under 3:30.
Today i'm going to go out and try to put out 20 miles in under 3 hours.
As to the blisters....duck tape. Dead serious. Just slap some duck tape over that bad boy and it totally removes all the nasty friction and rubbing that causes it to form. I've run on some ugly blisters before just by slapping some duck tape on.
As to the training:
-How fast can you run a 1500/mile, or a 3k, or a 5k? If your not sure go out and try it. It gives everyone a much better idea where your fitness is at and allows us to give much more tailored advice specific to you.
-How many miles per week are you running?
Let us know how the 20 miler goes!
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On August 31 2012 23:19 Hanakurena wrote:
Today I found some guy from my town on Strava that is a very fast runner. 15:03 on the 5k, 32:08 on the 10k, 15k at 48:41
So I find his profile and he has been doing athletics since age 6, did a sports-oriented education. He has been running for like 12 to 20 years now, don't know his age,
His long term goal is to run a marathon within 5 years. One has to slowly increase the distance.
Running is high impact and developing the toughness to soak up many miles a week without injury takes years. And this high mileage is needed to push back 'the wall' by both having the mileage and being able to run the whole marathon at a relatively high pace.
People that try to walk or partially walk a run marathon are a great annoyance to the organizers. Imo, every marathon should require people that sign up to show their half marathon result.
This isn't really true. They are revenue (a significant portion tbh) and the organizers are generally happy to have them as more people = more money. Yes, there are definitely marathons that are actually races and not "events" but most of the large marathons accommodate the walk/joggers running 4, 5, or even 6+ hour marathons.
Running is high impact and developing the toughness to soak up many miles a week without injury takes years. And this high mileage is needed to push back 'the wall' by both having the mileage and being able to run the whole marathon at a relatively high pace.
This all depends on the person. I jumped right in at 40mpw and within a few months was doing 70-80mpw which is what I have been doing for the past year+ or so. While that admittedly isn't high mileage, it's a decent volume and I ever had any trouble handling it. Sure, I was a little tired and sluggish the first couple weeks but after that I adjusted and have been progressing just fine.
Imo, every marathon should require people that sign up to show their half marathon result.
I think it totally depends on the marathon and what the intent is. Certainly for some events it would absolutely make sense to require showing a certain race result, but in the example of the guy in your town that has run 15:02 there is no reason at all he should need to show a half marathon result. He could show up to a marathon and jog a 2:50.
It would also just be a nightmare logistically: how recently would you need to have run the half? minimum times? cost issues with essentially being forced to pay for a half + a full, etc.
It's a good idea for marathons that want to be more exclusive or competitive, but as a de-facto universal policy I don't think it would be a good idea at all.
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EPT
