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Got a big week in as I know this one will be very slack. Have some lunches booked at work and I'm going away to California for Thanksgiving (yes, Canadian Thanksgiving is in October) so I assume I'll get 50-60k in this week at best. Felt pretty good throughout. The muscles in my calves are finally back to normal after using minimalists shoes a couple times the week prior.
Next race: Dec 5k
Goal race: 2013 HM
M: AM - 11k easy (5:15/k) / PM 11k easy (5:15/k)
T: 6.5k easy/mod (5:00/k)
W: AM - 11k easy (5:10/k) PM 11k easy (5:10/K)
Th: AM 11k easy (5:15/K) PM - 8k tempo (4:40/K) + 3k CD
F: rest/yoga
Sat: 21k progression run + stairs
Sun: 7k easy/mod (5:00/k)
Total: 100k
Already mentioned my pseudo-tempo run so won't go into that.
Progress run: My Saturday progression run was awesome! Didn't plan on doing it but it just worked out. My gf ran the first 5k with me at a very slow pace (6:00/k). That got me to a huge set of stairs (12 sets I think I counted) on the side of a cliff. I did a ~2k loop which included running up the stairs and jogging to the base three times. My HR charts have three nice peaks where I did the stairs. I then cruised on home for the last 8 or so km's at 5:00/k which didn't feel hard at all.
Yoga: My workplace hired a yoga instructor to come in at lunch so I thought I'd try it out. I've done yoga only once before in my life, with an ex-gf no less, and that was way too "feel the spirit of the earth move through you" type of stuff for me. Was afraid I'd be asked to sign up to some cult afterwards. But this time was just what I needed. I'm terrible at stretching before/after my runs or doing anything to loosen up my muscles and the yoga ended up being a nice hour of moderate stretching. My muscles felt great the next day and probably helped me do that 21k prog. run. I feel as far as cross training goes, yoga is the least likely to interfere with my running.
@Occultus - can you explain what the "Fartlek 2-4-6-4-2 minutes" is? I understand fartlek to be speed play but what do the numbers mean as far as speeding up/slowing down?
@L_Master - Are these races not marked well or were you just so in the zone that you missed the turn? This makes it a couple of people that got lost in races that I've heard of. I would be uber pissed if I got lost during a race but then again that's probably due to the financial investment in races which I've gone into.
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Got some new running shoes coming in tomorrow for both myself and the gf  Can't wait to start running again!
That is all.
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On October 02 2012 02:10 LovE- wrote:Got some new running shoes coming in tomorrow for both myself and the gf Can't wait to start running again! That is all.
Nice! If anyone has anymore tips on how to get your gf/bf/significant other into running I'm all ears. So far my strategy has been signing my gf up to races without her consent. This has led to her running about 3 times a week. My next goal is to get her up to 5 x a week
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Occultus - Nice week. The pyramid run seems like a relaxed way for a little higher end aerobic work, and the fartlek is pretty solid.
Why did I do them both? Well I went for the 5k, then while there found out they had a mile. It's pretty rare as a non collegiate/high school athlete you get to do that race and it's probably my favorite so I ran it primarily for fun. It's actually pretty common here in the US (especially HS) for kids to run multiple races during a meet. Doing 800/1600, 1600/3200, or even occasionally 800/1600/3200 is a pretty common occurrence. As long as your not doing it to frequently or trying to go balls to the wall every race it's really just a way of getting in another workout while also scoring some points for your team.
Also, this week was definitely not a big week of training, if anything it was closer to a down week with just one pretty light workout. I'm kind of doing a 3:1/4:1 type training, as usually every 3rd or 4th week I slash the mileage about 40%; I find it helps keep me feeling fresh.
caznitch - Good stuff man, getting a nice solid progression on a long run is always a good feeling especially when you finish it feeling really strong. I would actually think your tempo could even be faster given the pace of your easy runs, but if your still relatively new to them their is no need to rush. Let the tempo come to you.
The 2-4-6-4-2 thing is just minutes ON/fast. So it's a "structured" fartlek. So this is 2 minutes fast, recovery, 4 min fast, recovery, 6 min fast, etc.
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Hello guys,
I follow the thred since a long time and today I have got a bit of spare time and so I decided to join it.
Have to say that I am actually a swimmer who wants to become a thriathlete, therfore I have to improve my running.
So the days which I am not runnig, I swim with my team for ~2hours. My Goal is to improve my running overall, especially the 10km. Sometimes, I will just sign up for some races like I did yesterday. I live in a very hilly region so it is very hard to compare most of my standard routes.
Mo : 16km, 14km out of it in 59.35
Tu: Swimming
Wd: ~15km easy run dont know the pace but should be around 5:45
Th: Swimming
Fr:Swimming
St:8,5km very easy run with some mates
Sun: RACE : 13,1km with 400meters hill ( how do you say that in english???) in 57:25
That is about it.
Greets
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On October 02 2012 02:44 caznitch wrote:Show nested quote +On October 02 2012 02:10 LovE- wrote:Got some new running shoes coming in tomorrow for both myself and the gf Can't wait to start running again! That is all. Nice! If anyone has anymore tips on how to get your gf/bf/significant other into running I'm all ears. So far my strategy has been signing my gf up to races without her consent. This has led to her running about 3 times a week. My next goal is to get her up to 5 x a week
Well I signed us both up for a fun little 5k Mud Run that is coming to our town in November. But besides that we both enjoy running together. I feel like it is some quality bonding time :D
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On September 28 2012 12:41 L_Master wrote:Show nested quote +On September 28 2012 12:14 Sein wrote:
So, after a doing a 10k, I'm debating whether I should try for a 5k or a half marathon next. 5k would be to see how fast I can run it now and the half would probably be to see if I can finish it without walking. You'll finish that without a problem. I'd say a good goal there would be to shoot for about 1:45, and depending on how well you progress that could easily be looking more like 1:40 or faster as race day nears. For 5k a good goal would probably be to run under 21:30.
L_Master, I figured I should check with you before signing up if 1:40-:1:45 is a realistic goal for me for a race in 3 weeks. 6.2mile is the longest I've run so far, so that makes me a little worried.
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On October 02 2012 13:16 Sein wrote:Show nested quote +On September 28 2012 12:41 L_Master wrote:On September 28 2012 12:14 Sein wrote:
So, after a doing a 10k, I'm debating whether I should try for a 5k or a half marathon next. 5k would be to see how fast I can run it now and the half would probably be to see if I can finish it without walking. You'll finish that without a problem. I'd say a good goal there would be to shoot for about 1:45, and depending on how well you progress that could easily be looking more like 1:40 or faster as race day nears. For 5k a good goal would probably be to run under 21:30. L_Master, I figured I should check with you before signing up if 1:40-:1:45 is a realistic goal for me for a race in 3 weeks. 6.2mile is the longest I've run so far, so that makes me a little worried.
1:45 should be pretty realistic based on your 46 mid 10k. I'd personally start out at like 8:10-8:15 pace for at least the first 5 or 6 miles, and then if your feeling good there you can start to get rolling a little more and if your feeling strong let it rip the last 2-3 miles.
Maybe do something like 8 miles this week finishing last two at goal pace (7:50-8:00 per mile), then a ten miler two weeks out. A tempo run of 4 miles in there wouldn't hurt either.
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hello guys!
I think I have to start running too! bunch of friends want to do a big relay race in the spring, and being primarily a weightlifter I think I need to start preparing
I'm not sure yet how long my run is gonna be but probably somewhere between 5 and 10km. read the OP and my plan was to start small, going for a 2km run once a week and then slowly add in more days and volume. so maybe in my second week I go for two 2km runs and so on. does that sound about right? I think I can only handle about 3-4 runs per week since I dont want running to interfere too much with my weightlifting. any advice on how to get me in good running shape?
also, any tips on running shoes?
thanks!
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Hey Zafrumi,
I don't think 2km runs are long enough to work your endurance. Instead of worrying about distance, I'd go by time. Start by going for 30 min jogs twice a week. If you can't jog continuously for that long, first make sure you're running as easily and slowly as possible. If you can still only run really slow for 10-15 mins at a time, just walk the rest but stay on your feet for the 30 mins. That's how my gf went from being able to runs continuously for a max of about 400m to running 8k regularly. The more time you spend on your feet running, the faster you'll improve - it's that simple.
I don't think you'll have much of a problem training to finish 5-10k. You probably know more about weightlifting than me, but a 30 min jog at the end (or beginning if you want to get your heart rate up) of your workouts probably won't be too hard to incorporate.
As far as shoes, go with what's comfortable. Run on grass bare foot if that's what you prefer.
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I really like the switch I made to Vibram Five Fingers. Barefoot running is nice and since you're starting fresh there's no frustration as you work up to what you could do before
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On October 02 2012 15:58 Zafrumi wrote:hello guys! I think I have to start running too! bunch of friends want to do a big relay race in the spring, and being primarily a weightlifter I think I need to start preparing I'm not sure yet how long my run is gonna be but probably somewhere between 5 and 10km. read the OP and my plan was to start small, going for a 2km run once a week and then slowly add in more days and volume. so maybe in my second week I go for two 2km runs and so on. does that sound about right? I think I can only handle about 3-4 runs per week since I dont want running to interfere too much with my weightlifting. any advice on how to get me in good running shape? also, any tips on running shoes? thanks!
I agree with caznitch, focus more on time instead of distance. If your exercising includes weight lifting, I'm willing to bet you're conscious about how much time you spend running instead of lifting. So just allocate that time whenever it suits you, probably 20-30 minute periods. This is all assuming time is a constraint (because it is for me). Over time if you don't want to spend long stretches of time running, just speed up your pace for the same timeframe.
The simpler the shoe, the better. Something that feels comfortable around your foot when you try it on in the store is all you need to look for.
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Ran really easy about 2 miles at a 9 min pace if I had to guess. It's been a long time since I was familiar with what a pace felt like. Ran two 400's at the end around 1:15 pace give or take with 30 seconds slow jog in between for kicks.
Also, I love running the trails but the leaves are hiding all the rocks and roots now. Managed to bruise my foot haha.
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thanks for the input guys. i'll start with 30 minute runs after workouts
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So I've been dealing with pretty serious posterior tibial tendonitis over the past few years. At its worst point, I couldn't stand for more than an hour without feeling pain. After seeing a physical therapist for the past five weeks, I have begun integrating a short run into my rehab program.
So far, I've done a .5 mile walk with a 1 mile run at 10:00/mile and another .5 mile walk.
If I continue to feel no pain in my tendon, I will very slowly increase my mileage and time on my feet.
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9 k run yesterday at 5:40 per km, felt really easy, could have probably done five more if I wasn't already thirty minutes late for work.
I think my goal to hit 60 min for 10 km by next month is a little too easy, probably aim for 50 instead?
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On October 05 2012 10:42 dirtyshoes wrote:
So I've been dealing with pretty serious posterior tibial tendonitis over the past few years. At its worst point, I couldn't stand for more than an hour without feeling pain. After seeing a physical therapist for the past five weeks, I have begun integrating a short run into my rehab program.
So far, I've done a .5 mile walk with a 1 mile run at 10:00/mile and another .5 mile walk.
If I continue to feel no pain in my tendon, I will very slowly increase my mileage and time on my feet.
Good luck with your rehab! I hope you heal up quickly
On October 05 2012 18:58 Cambium wrote:
9 k run yesterday at 5:40 per km, felt really easy, could have probably done five more if I wasn't already thirty minutes late for work.
I think my goal to hit 60 min for 10 km by next month is a little too easy, probably aim for 50 instead?
Might as well decrease your target time if it's feeling too easy. Nothing wrong with a better time!
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On October 05 2012 18:58 Cambium wrote:
9 k run yesterday at 5:40 per km, felt really easy, could have probably done five more if I wasn't already thirty minutes late for work.
I think my goal to hit 60 min for 10 km by next month is a little too easy, probably aim for 50 instead?
If 9k at 5:40 pace felt really easy your definitely looking at at least sub 50, possibly even a couple of minutes faster.
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I was wondering if cross training was an effecient way to get better at running, has anyone ever experienced significant improvement from a similar training program done on biking ?
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On October 06 2012 04:41 Opponent wrote:
I was wondering if cross training was an effecient way to get better at running, has anyone ever experienced significant improvement from a similar training program done on biking ?
Depends on what your goals are. If your primary goal is being a better runner, then no it's not an efficient way. Cross training should be supplemental and used either when you are injured to maintain fitness, as a tool for recovery, or as an additional aerobic stimulus. What I mean by the latter statement is that perhaps right now all the runner can handle is 40mpw. It's quite possible though he could handle 40mpw and an additional several hours a week of cycling, which certainly wouldn't hurt. Is it better than running 60mpw...probably not. Is it better than just a flat 40mpw...probably so.
If running is just a secondary goal and your pursing other athletic and fitness goals then cross training is great. Just don't expect to lop minutes off your 5k time unless your very new to exercise in general or losing a significant amount of weight or something.
Basically, cross-training is a great general aerobic stimulus but provides no specific "support" for running, and it's really hard to run fast without actually running fast.
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EPT
