EPTMy current goal is to run 8km under 34 minutes, which seems huge at the moment as I can only run it in 40 minutes. The run will be the 17th of march, but I think i can pull it off if I avoid injuries. I'm in no rush for improvement as I feel I have plenty of time to improve.
Running Thread - Page 53
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Opponent
Canada32 Posts
My current goal is to run 8km under 34 minutes, which seems huge at the moment as I can only run it in 40 minutes. The run will be the 17th of march, but I think i can pull it off if I avoid injuries. I'm in no rush for improvement as I feel I have plenty of time to improve. | ||
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L_Master
United States8017 Posts
On September 03 2012 11:37 Opponent wrote: Alright, I will make sure my body can handle the weekly mileage of 40 miles before doing interval training and I will add a long run per week. I read somewhere about HIIT and how it greatly increases the V02 Max, but I'm affraid to get injured since im still building my aerobic strenght. Should I consider using the technique someday or should I stick to standard intervals training ? Also, what is the anaerobic capacity and how does it increase the cardio ? HIIT is basically intervals, but everyone has different ideas about what it is and how to do it. I often hear it described as a period of "sprinting" followed by a period of recovery, which is really misleading about what the workout is and how to perform it as these "sprint" times are often listed as 15 seconds, 30 seconds, or even a minute+. None of which is "sprinting", when performed over and over with short recoveries. I mislike the term because it's really an inefficient workout if you try to perform it as "sprinting"/all-out, short recovery, then go again. Intervals themselves are many things. Intervals does not mean one specific workout. 6xmile w/1min recovery is a different workout from 10x1000m w/2:00 recovery, which is a different workout from 4xmile w/2:30 recovery, which is a different workout from 8x800 w/400m jog recovery, which is a different workout from 10x400m w/60sec recovery, which is different from 8x200m w/full recovery, which is different from 2x600m w/10min recovery. You get the point...which is that there are many different interval workouts that do many different things. Anaerobic capacity generally refers to the ability of the muscles to handle and operate efficiently in an acidic/high H+ concentration environment (generally this is the body operating with lots of lactate, but it's the H+ concentration, and not the lactate that causes problems). Anaerobic capacity does not "increase" cardio in the traditional sense. If you do a bunch of workouts to target anaerobic capacity you probably wouldn't notice much different at your normal aerobic training pace. You'd notice it a little in efficiency at fast paces and in short, hard races (800m, 1500m, end of 5k/10k) as your muscles would be more efficient in operating at a very highly acidic environment. Anaerobic work is exercise that lasts for a short time (less than 2 minutes). I'd argue it's even less than that. Probably closer to 45 seconds or so, as the elite level 400 is a pretty anaerobic event. 800m (obviously a 1:4x event), given it's need of reasonable aerobic conditioning, seems too long of an event to consider anaerobic. Just nitpicking tbh, but I like trying to keep everyone on the same page, some of these terms get used in too many ways making to confusing to decide exactly what is what. On September 03 2012 12:23 Opponent wrote: Oh thanks for the clarification, that really helps. My current goal is to run 8km under 34 minutes, which seems huge at the moment as I can only run it in 40 minutes. The run will be the 17th of march, but I think i can pull it off if I avoid injuries. I'm in no rush for improvement as I feel I have plenty of time to improve. Oh good, you have tons of time. More than enough to do some race-specific training after adjusting to 40mpw (which is a more than reasonable amount to consider adding more intense interval sessions). I'd say focus on getting comfortable at 40mpw for the next month or two, once that starts feeling good start adding some progression/light fartlek runs when you feel good and maybe one scheduled tempo run each week. Then, come January we can add in a little race specific work and you'll be ready to tear it up. | ||
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Opponent
Canada32 Posts
Also, when you say race specific work, what do you have in mind ? | ||
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L_Master
United States8017 Posts
On September 03 2012 12:37 Opponent wrote: What are fartlek runs ? Also, when you say race specific work, what do you have in mind ? Fartlek is swedish for "speed play" and can be structured or unstructured. Structured just means you have a specific thing in mind i.e. hard 1 min, easy 1 min, hard 2 min, easy 2 min, hard 3, easy 3, hard 4, easy 4, hard 5, easy 5. Unstructrued means you can run as you feel (i.e. see telephone pole in the distance and run as fast as desired to it), basically just running faster or slower on a whim. Race-specific work basically means track work, a.k.a. intervals. | ||
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Opponent
Canada32 Posts
By the way, i really like the input you guys give to us novice, it really is appreciated. | ||
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acgFork
Canada397 Posts
I'm not fat, really skinny actually. Just bad cardio-wise lol. | ||
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Sein
United States1811 Posts
I almost wish that the actual run was 7 miles, but only 10k of it was timed, because it seems to me that it takes a while to get my lungs going.  It just feels much better to run at the target speed for half an hour after about a 20 minute build-up to it compared to maybe doing 1 minute warm up and then immediately run at the target speed for 30 minutes. | ||
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AirbladeOrange
United States2573 Posts
On September 04 2012 15:28 Sein wrote: Just tried 6 mile on treadmill for the first time (2 weeks till the 10k run). I felt pretty comfortable but I think that is largely because I did not run like I will on the race day. I started out at 10min/mi. pace and (very) gradually sped up to 7:30-8min/mi. (which is my target), so I was only at the target speed for around 25 minutes. I almost wish that the actual run was 7 miles, but only 10k of it was timed, because it seems to me that it takes a while to get my lungs going. It just feels much better to run at the target speed for half an hour after about a 20 minute build-up to it compared to maybe doing 1 minute warm up and then immediately run at the target speed for 30 minutes. Try doing an actual warm up next time before your training run. Do some faster walking and slower jogging for a few minutes and see how you feel at the start of your run. | ||
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L_Master
United States8017 Posts
On September 04 2012 15:28 Sein wrote: Just tried 6 mile on treadmill for the first time (2 weeks till the 10k run). I felt pretty comfortable but I think that is largely because I did not run like I will on the race day. I started out at 10min/mi. pace and (very) gradually sped up to 7:30-8min/mi. (which is my target), so I was only at the target speed for around 25 minutes. I almost wish that the actual run was 7 miles, but only 10k of it was timed, because it seems to me that it takes a while to get my lungs going. It just feels much better to run at the target speed for half an hour after about a 20 minute build-up to it compared to maybe doing 1 minute warm up and then immediately run at the target speed for 30 minutes. Yes, it absolutely does! That's why you do warm-up though And not just a minute either. I'd say most runners warm-up for 15-60 minutes depending on personal preference. Usually a few miles or easy jogging, with some runners choosing to do short bouts (2-3 minutes) at between tempo to race pace if it's your standard 5k/10k. After that (usually 5-10 min from start) runners will start making their way over to the start line and just doing some last minute dynamic drills and strides. I'd highly recommend you do that 20 minute build up before your 10k, just end it 5-10 minutes before the race starts, then do a combination of any drills you like doing and a few strides at around race pace (stay loose and more importantly to get the feeling of the pace in your legs). | ||
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Sein
United States1811 Posts
On September 05 2012 02:55 L_Master wrote: Yes, it absolutely does! That's why you do warm-up though And not just a minute either. I'd say most runners warm-up for 15-60 minutes depending on personal preference. Usually a few miles or easy jogging, with some runners choosing to do short bouts (2-3 minutes) at between tempo to race pace if it's your standard 5k/10k. After that (usually 5-10 min from start) runners will start making their way over to the start line and just doing some last minute dynamic drills and strides. I'd highly recommend you do that 20 minute build up before your 10k, just end it 5-10 minutes before the race starts, then do a combination of any drills you like doing and a few strides at around race pace (stay loose and more importantly to get the feeling of the pace in your legs). I think that some potential problems are that the race venue is about 20 minutes drive (so warming up at home and heading over may not be the best idea), and I think it is going to be extremely crowded over there, which might make it difficult to do a proper run for warming up. PS: It's funny that I'm concerned about these little details when I've never even done a 10k before.. lol. It might be wise to just focus on finishing, but it's just more fun to have a time goal. | ||
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AirbladeOrange
United States2573 Posts
On September 05 2012 03:43 Sein wrote: I think that some potential problems are that the race venue is about 20 minutes drive (so warming up at home and heading over may not be the best idea), and I think it is going to be extremely crowded over there, which might make it difficult to do a proper run for warming up. PS: It's funny that I'm concerned about these little details when I've never even done a 10k before.. lol. It might be wise to just focus on finishing, but it's just more fun to have a time goal. Don't start warming up before 1 hour before your race. There will always be room to warm up so don't worry about that. | ||
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L_Master
United States8017 Posts
On September 05 2012 04:03 AirbladeOrange wrote: Don't start warming up before 1 hour before your race. There will always be room to warm up so don't worry about that. Yea, I'd say an hour warm-up is pretty darn excessive for most. As far as the race being twenty minutes away...just leave 40-60 minutes before race, which gives you your 20 minutes at the race to warm-up. As Airblade says, room for warming up is not a problem because you have the entire course. You don't really need to start lining up ready to go until like a minute or two before the race start. | ||
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matthewfoulkes
United Kingdom246 Posts
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L_Master
United States8017 Posts
On September 05 2012 06:37 matthewfoulkes wrote: officially signed up for my marathon. No way back, looks like the only way is forward. You could forfeit the money.... That's not an exciting option though. | ||
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dudeman001
United States2412 Posts
On September 05 2012 06:37 matthewfoulkes wrote: officially signed up for my marathon. No way back, looks like the only way is forward. Btw, what kind of terrain is the marathon? I'm just wondering if your training reflects the course you'll be running on. | ||
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GuiltyJerk
United States584 Posts
Ran(/walked) a 5k today in ~30 minutes  Not bad I'd say :D | ||
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Pellucidity
Netherlands377 Posts
Sadly today I had quite a bit of pain between the top of my leg and the pubic area, did I pull a muscle or not do a proper warm up/cooling down? Anyways... I'd like to run everyday, and I was hoping you guys had some tips as to how to build up to running daily (I run 2 or 3 times a week now). Also, a little while back I set a very ambitious goal for myself (to run half a marathon on December 15th), sadly my average run right now is about 6, maybe 7 km, so I'm not sure how realistic this goal is. Personally I don't think I'll be able to do it, but I figured I might aswell ask in here if anyone has any ideas as to how to get me up to 22km in 13 weeks(Mind you, finishing time is not important, 1:20 or 3:20 is all the same to me). For personal reasons this would be a GREAT triumph for me, but I am a pretty sober person, so unless something amazing happens I wont be participating in the half marathon (maybe I'll sign up for the 10k, which would also be a great triumph, considering where I came from). Anyways, I'm rambling.. Thoughts? | ||
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Opponent
Canada32 Posts
Sunday : easy run of 8k Monday : long easy run of 12k with hills Tuesday : easy run of 8k Wednesday : Intervals (fartlek type) Thursday : easy run of 8k Friday : easy run of 8k Saturday : tempo run of 8k Does it seems good ? I'm planning to run 35 miles this week so I think I will be able to take on this schedule in about a month or so when I will be used to the weekly mileage. I plan to repeat this training for several weeks until I peak, then I will think of another training. | ||
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AirbladeOrange
United States2573 Posts
On September 07 2012 05:26 Pellucidity wrote: I usually feel so good on days that I run, that I decided to try to run everyday. Sadly today I had quite a bit of pain between the top of my leg and the pubic area, did I pull a muscle or not do a proper warm up/cooling down? Anyways... I'd like to run everyday, and I was hoping you guys had some tips as to how to build up to running daily (I run 2 or 3 times a week now). Also, a little while back I set a very ambitious goal for myself (to run half a marathon on December 15th), sadly my average run right now is about 6, maybe 7 km, so I'm not sure how realistic this goal is. Personally I don't think I'll be able to do it, but I figured I might aswell ask in here if anyone has any ideas as to how to get me up to 22km in 13 weeks(Mind you, finishing time is not important, 1:20 or 3:20 is all the same to me). For personal reasons this would be a GREAT triumph for me, but I am a pretty sober person, so unless something amazing happens I wont be participating in the half marathon (maybe I'll sign up for the 10k, which would also be a great triumph, considering where I came from). Anyways, I'm rambling.. Thoughts? If you're going from running 2-3 times a week to 7 that's too dangerous and asking for injuries. Gradually add in more days and more miles. I wouldn't recommend adding any faster than 1 extra regular running day every 2 weeks at the very minimum. Take some time off if you're hurting. It's likely you got hurt if you ramped up your mileage so much all at once. Add 10% to your weekly mileage every 2-4 weeks if you want to safely build up your mileage. Do this first by adding in more days that you run then once you're running about 5 or so days a week on average start to gradually build up the time/distance you spend running. I don't generally think warming up is necessary for regular easy runs. If you're still new to running then maybe do a brisk walk for 10 minutes or so before running then slowly ease into the run and gradually pick up your pace if necessary. I don't think it's a good idea to set a goal for a half marathon if you're not even close to completing that distance yet. You can probably do the race and finish it by then but it would probably be more fun to give yourself plenty of time to build up your mileage and become a more experienced runner first. Once you know you can run that distance comfortably with an easy effort then check around for a race of that distance and you won't feel as rushed. Just my own opinion there but use your best judgement. | ||
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AirbladeOrange
United States2573 Posts
On September 07 2012 05:51 Opponent wrote: I came up with a weekly running training and I wanted you guys to comment it, here it is : Sunday : easy run of 8k Monday : long easy run of 12k with hills Tuesday : easy run of 8k Wednesday : Intervals (fartlek type) Thursday : easy run of 8k Friday : easy run of 8k Saturday : tempo run of 8k Does it seems good ? I'm planning to run 35 miles this week so I think I will be able to take on this schedule in about a month or so when I will be used to the weekly mileage. I plan to repeat this training for several weeks until I peak, then I will think of another training. It's cool that you're planning ahead. Why do you want to do hills with your long run? I'm just curious. Also you could increase your long run to around 25% of your total weekly mileage to get more out of it. What type of intervals are you thinking about? For your tempo, it will be easier to shorten the run if you're doing it all at once. Or you could split it into multiple segments with about a 1 minute rest between them. I'd recommend considering varying up your easy runs a bit. Give yourself one easier easy day (distance wise) a week especially since you're running 7 days a week. That being said, make sure you're able to handle running every day. Taking 1 day off every week or two can make a big difference in feeling good and not getting injured. Also be sure that you allow yourself to be flexible in your schedule. I used to have a strict training plan and I'd feel guilty and discouraged if I wasn't able to stick to the plan exactly. That's another reason why planning 1 day every week or 2 off can help. If you feel sick or are just unable to run on any given day its easy to just say it's okay, I'll use it as my day off. But yeah, nice job with getting the basics covered. Let me know what you think. Good luck! | ||
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