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On October 06 2012 05:27 L_Master wrote:Show nested quote +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.
I've always wondered how much cross training really did and they type of it. I've used stationary bikes, road biking, swimming, and aqua jogging without a floaty thing. It's also tough to judge how hard to work because aqua jogging and biking never got my heart rate up like running but I was more likely to be sore from cross training sessions. It never seemed to really be in alignment with my training I just had to to avoid being further injured.
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On October 06 2012 05:47 AirbladeOrange wrote:Show nested quote +On October 06 2012 05:27 L_Master wrote: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. I've always wondered how much cross training really did and they type of it. I've used stationary bikes, road biking, swimming, and aqua jogging without a floaty thing. It's also tough to judge how hard to work because aqua jogging and biking never got my heart rate up like running but I was more likely to be sore from cross training sessions. It never seemed to really be in alignment with my training I just had to to avoid being further injured.
This is pretty much my experience. It seemed to help keep basic fitness, but beyond that I don't think it's going to help a runner tremendously. When I had my worst injury span I crossed trained (90% biking) for that month and a half when I came back I was definitely a little slower than before. I was as aerobically "fit" as before, but the running specific fitness and coordination weren't there; thankfully, and probably because of the cross training, they returned pretty quickly and I felt like my old self in about a week and a half or so.
I've never incorporated cross-training into my running regimen (other than occassionally biking if my legs feel super beat up) and generally feel that if I'm going to spend more time training, it makes more sense to invest that time into something specific (running) and not general aerobic activity.
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What do you guys do normally to warm up the day of the race?
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On October 07 2012 01:33 mordek wrote:
What do you guys do normally to warm up the day of the race?
15 minute easy run 50 minutes prior to race. 3 minute tempo run 20 minutes prior to race. Start doing some strides 10 minutes before the race. This is my typical 3-8k warmup. Anything shorter or longer I might do something a little different.
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Hey dudes,
I've been in Europe for the past three weeks, with lots of time to run since I'm on vacation. (No swimming, alas – don't know where the pools are, and anyway I'm told you have to wear a swimcap and a speedo, both of which I'd have to buy.) I'm mostly staying in Holland, which seems to be flat as a pancake in every direction. This has made it pretty easy to cruise at 4:00 or 4:05/km for as long as I like. The parts of France and Italy I've run in were also very flat. I live in a river valley in Canada, so it feels very weird to go more than a few kilometres without hitting a hill of any kind.
I put in what might be my last European run for a while yesterday (20km in about 90 minutes alongside a very picturesque canal with lots of cows and trees and things nearby), since today I am resting and tomorrow I start my cycling tour of Belgium. I'm very interested to see how my body tolerates 80-100km of easy cycling four or five days in a row – I know my quads are probably in for a beating.
When I get back to Canada, it will be time to get the long underwear out for another stretch of winter running.
Anyway, a question for the more social runners in the thread: what's the best way to find running partners? I used to run with my brother, my dad and various friends in grad school, but injury and geography have removed them all from the roster. I have no connections to school track teams, and anyway I'm 25 so I'm too old to join one now, but I really miss the great conversation you sometimes get with a good running buddy. What's the best way to find someone about my speed and not a total bore to talk to?
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What part of Canada do you live in? I think one of the best ways is linking up with someone from the running room, and finding someone in your locality that uses those mapmyrun/runkeeper programs and runs routes near you. Just message them and see if they are willing to link up to run.
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Ok, so I ran my first official 5k since I hurt myself ~4 months ago. Ran a 20:38 time, which is basically right at where I was before. I really, REALLY, REALLY want to break 20 minutes very soon, but it's been an annoying barrier for almost a year now.
My current schedule is focused on getting enough miles in to attempt my first half marathon in a little over a month, so my schedule looks something like
Sunday: 5 mile run(going to be up to 9-10 miles by my half marathon)
Monday: ez 3 mile run
Tuesday: interval runs about 4 miles total. My fast speed is ~5 minutes a mile.
Wednesday: off
Thursday: 4-5 mile run at a bit below my 5k tempo, ~7 minutes a mile.
Friday: tempo 5k run. <21:00
Saturday; ez run or day off.
If I keep this up, should I be able to crack 20 minutes by, say, December/January?
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On October 07 2012 08:00 AirbladeOrange wrote:Show nested quote +On October 07 2012 01:33 mordek wrote:
What do you guys do normally to warm up the day of the race? 15 minute easy run 50 minutes prior to race. 3 minute tempo run 20 minutes prior to race. Start doing some strides 10 minutes before the race. This is my typical 3-8k warmup. Anything shorter or longer I might do something a little different.
What? I have NEVER seen anyone do that. Interesting.
I usually do about a 15-20 minute run ~50 minutes prior to race time. I usually do a few static stretches (some people don't like them). About 15 minutes prior to race time I start doing plyo-metrics and I usually do about 3-4 strides if the race is 3k+. If the race is shorter than I usually do an extra strider or two.
On an unrelated note, it has been about 60 days since I have ran. I found out I had a tibial stress fracture one day prior to heading to camp. I have been in a walking boot for about 7 weeks and hopefully should start running again Monday the 15th. I have been trying to supplement biking and swimming as much as possible. I usually bike 6-7 days a week and swim 1-2. I would like to swim more; however, our pool hours are not that great, and I hate swimming.
The worst part about this injury is I know I am going to have to take it extremely slow upon returning to running. I think I learned a few valuable lessons this off-season. I probably should have taken more than a week off after track (and that week I actually ran a few miles with some old teammates), and I should have not run as fast or hard early on.
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On October 07 2012 08:00 AirbladeOrange wrote:Show nested quote +On October 07 2012 01:33 mordek wrote:
What do you guys do normally to warm up the day of the race? 15 minute easy run 50 minutes prior to race. 3 minute tempo run 20 minutes prior to race. Start doing some strides 10 minutes before the race. This is my typical 3-8k warmup. Anything shorter or longer I might do something a little different.
Thanks.
10k went fine. It was a very loosely run 10k to fundraise for the local mountain bike trails. Basically go out and run 10k and come back here for beer and brats. The catch turned out to be that top 8 runners got stopped at mile 4 and had to down a beer. It's definitely hard to stop and drink that much but it was fun. Also ran with a friend who was dying at mile 1 at 9 min pace :\ Finished just under 56 min. The brat was delicious :D
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On October 08 2012 05:39 BilltownRunner wrote:Show nested quote +On October 07 2012 08:00 AirbladeOrange wrote:On October 07 2012 01:33 mordek wrote:
What do you guys do normally to warm up the day of the race? 15 minute easy run 50 minutes prior to race. 3 minute tempo run 20 minutes prior to race. Start doing some strides 10 minutes before the race. This is my typical 3-8k warmup. Anything shorter or longer I might do something a little different. What? I have NEVER seen anyone do that. Interesting. I usually do about a 15-20 minute run ~50 minutes prior to race time. I usually do a few static stretches (some people don't like them). About 15 minutes prior to race time I start doing plyo-metrics and I usually do about 3-4 strides if the race is 3k+. If the race is shorter than I usually do an extra strider or two. On an unrelated note, it has been about 60 days since I have ran. I found out I had a tibial stress fracture one day prior to heading to camp. I have been in a walking boot for about 7 weeks and hopefully should start running again Monday the 15th. I have been trying to supplement biking and swimming as much as possible. I usually bike 6-7 days a week and swim 1-2. I would like to swim more; however, our pool hours are not that great, and I hate swimming. The worst part about this injury is I know I am going to have to take it extremely slow upon returning to running. I think I learned a few valuable lessons this off-season. I probably should have taken more than a week off after track (and that week I actually ran a few miles with some old teammates), and I should have not run as fast or hard early on.
Jack Daniel's actually recommends that in his book as one of the possible warm-up variations to try, I can't say I've observed it much either but it isn't unheard of.
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On October 08 2012 10:23 L_Master wrote:Show nested quote +On October 08 2012 05:39 BilltownRunner wrote:On October 07 2012 08:00 AirbladeOrange wrote:On October 07 2012 01:33 mordek wrote:
What do you guys do normally to warm up the day of the race? 15 minute easy run 50 minutes prior to race. 3 minute tempo run 20 minutes prior to race. Start doing some strides 10 minutes before the race. This is my typical 3-8k warmup. Anything shorter or longer I might do something a little different. What? I have NEVER seen anyone do that. Interesting. I usually do about a 15-20 minute run ~50 minutes prior to race time. I usually do a few static stretches (some people don't like them). About 15 minutes prior to race time I start doing plyo-metrics and I usually do about 3-4 strides if the race is 3k+. If the race is shorter than I usually do an extra strider or two. On an unrelated note, it has been about 60 days since I have ran. I found out I had a tibial stress fracture one day prior to heading to camp. I have been in a walking boot for about 7 weeks and hopefully should start running again Monday the 15th. I have been trying to supplement biking and swimming as much as possible. I usually bike 6-7 days a week and swim 1-2. I would like to swim more; however, our pool hours are not that great, and I hate swimming. The worst part about this injury is I know I am going to have to take it extremely slow upon returning to running. I think I learned a few valuable lessons this off-season. I probably should have taken more than a week off after track (and that week I actually ran a few miles with some old teammates), and I should have not run as fast or hard early on. Jack Daniel's actually recommends that in his book as one of the possible warm-up variations to try, I can't say I've observed it much either but it isn't unheard of.
Yes. It's supposed to help get your heart rate up faster and to a more optimal level when the race starts.
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Hmmmm, that is extremely intriguing; I will have to look more into that when I have the time.
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Goal Race: 5k Late November
Next Race: 9/13 - Mine to Mine 9k
Mon: AM - 4 slow (8:30)
Tues: PM -5x800 w/2:00 rest + 6M wu/cd
Wed: AM - 3.1 slow (8:55)
Thurs: AM - 4 easy (7:50) / PM - 6 easy (8:00)
Fri: PM - 4M hard + 2.5M wu/cd
Sat: PM - 8x400m w/2:30 recovery + 2.5M wu/cd
Sun: AM - 5 easy (7:20) + strides
Total: 45
800s - Okay workout, but got a little disruted. Did a 2M warm up and the first 3 reps on the track before the coach there randomly went psycho and threatened to call the police on us. Had to go outside and guesstimate an 800m section for the last two. Went (2:41, 2:52, 2:30?, 2:45, 2:37). 3rd one is a question mark because it was only 700m and I didn't get accurate time.
Splits were really uneven but its hard to know for sure if it was because the workout was too hard or distance off, though first repeat was obviously too quick. 2:00 walk/jog recoveries. Last two repeats were somewhere between 760-800m.
Tempo - Okay tempo on the mill. Gradually worked down from 6:40 pace to 6:20 pace in first mile, then from there to 6:05 pace over the next two miles. Was starting to feel a little difficult by the last half of the 3rd mile, so I don't think a tempo in the 6:00-6:05 is quite realistic yet. Minute pause then last mile hard in 5:46 going from 5:50->5:25 pace.
400s - Good turnover workout. Basically full recovery so not a taxing workout at all. All around 75-78.
Good down week, less overall volume to let legs recover a bit. Still kept the intensity but toned down the volume a bit on the workouts as well.
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did matthewfoulkes ever post the results of his marathon challenge? was interested in hearing what ended up happening. he seemed to be making really good progress in the training.
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On October 10 2012 16:15 ieatkids5 wrote:
did matthewfoulkes ever post the results of his marathon challenge? was interested in hearing what ended up happening. he seemed to be making really good progress in the training.
Haven't heard back yet. Hopefully he won't forget to stop by and let us know how it went!
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Quick quesiton/advice, I am running Cardiff half marathon on sunday and was wondering what help regarding eating? Porridge at like 6 then I have to drive 90 miles to get to Cardiff before race... but is the anything I can eat that wont give me a stitch and when should I eat beforehand? I did a practice half marathon last sunday just shy of 2 hours.. I am aiming for 1 hour 45 minutes on the day as my practice run had massive hills and cardiff is meant to be flat. Im just worried that halfway round im going to be starving like I was in the practice run..
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On October 11 2012 18:49 Tommylew wrote:
Quick quesiton/advice, I am running Cardiff half marathon on sunday and was wondering what help regarding eating? Porridge at like 6 then I have to drive 90 miles to get to Cardiff before race... but is the anything I can eat that wont give me a stitch and when should I eat beforehand? I did a practice half marathon last sunday just shy of 2 hours.. I am aiming for 1 hour 45 minutes on the day as my practice run had massive hills and cardiff is meant to be flat. Im just worried that halfway round im going to be starving like I was in the practice run..
Eat what you usually eat for breakfast. Stay on your "regular" schedule if you know what I mean. I ran my first half a couple months ago and changed my eating pattern the day before/of. I ran the entire thing while clenching my cheeks as a result. So unless you know what you're doing, I'd stick to your schedule. Sit on the can for as long as it takes before the race!
Good luck! I feel the bowel movements are not discussed enough for longer races.
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Just got back from a trip to California and there is effin snow on the ground here! What the shit! Effin Canada. Had some great hilly runs and a barefoot beach run in Cali and I come back to this. Grrr...
Good news is that everything is close to free in the states (the prices are ridiculous) so I got tons of new running gear!
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Just started couch to 5k last week. I'm on my third run/walk today. It's a world of difference compared to trying to just dive into long runs burning yourself out. Having a structured workout and completing it feels much better than "I ran two miles and can't walk anymore"
It's much more rewarding, and I don't feel like a lazy pile of shit after the run/walk. Zombie 5k, here I come!
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On October 08 2012 00:09 Yaqoob wrote:
What part of Canada do you live in? I think one of the best ways is linking up with someone from the running room, and finding someone in your locality that uses those mapmyrun/runkeeper programs and runs routes near you. Just message them and see if they are willing to link up to run.
I live in Edmonton. There are a number of Running Room stores there, but the programs they offer seem aimed at beginners, which I'm not really interested in as far as a running partner. Identical ability is not required, of course, but if we have to go 5:30/km all the time I go a little crazy. Several runs with past girlfriends have shown me the truth of this.
The digital angle is well-taken, though. I often run with a Garmin watch, so I'll poke around their service and see if I can find anyone when I get back from Europe. Thanks!
On October 11 2012 18:49 Tommylew wrote:
Quick quesiton/advice, I am running Cardiff half marathon on sunday and was wondering what help regarding eating? Porridge at like 6 then I have to drive 90 miles to get to Cardiff before race... but is the anything I can eat that wont give me a stitch and when should I eat beforehand? I did a practice half marathon last sunday just shy of 2 hours.. I am aiming for 1 hour 45 minutes on the day as my practice run had massive hills and cardiff is meant to be flat. Im just worried that halfway round im going to be starving like I was in the practice run..
A half marathon is not really long enough to deplete your body's stores of glycogen. ("The Wall" for most runners kicks in around 30km and a half is 21.1km.) Eat a normal breakfast, give yourself enough time to digest it before you run and you'll be fine. If you're really concerned (and you're sure your stomach can handle it) have a banana and maybe some fruit in the car. If you get hungry during the race, drink a bunch of water.
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EPT
