EPTRunning Thread - Page 66
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YPang
United States4024 Posts
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AirbladeOrange
United States2573 Posts
On October 22 2012 10:32 YPang wrote: Marathon results 3:12, 18 min pr. Compared to my first marathon in April. Hoping to qualify for Boston in a year by running a 3:05 18 minute PR? Holy shit, good job. What did you do different with training/racing? My brother is also looking to qualify for Boston soon. | ||
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dudeman001
United States2412 Posts
On October 21 2012 21:42 AirbladeOrange wrote: Corn and peas aren't really veggies. Corn is more of a starch grain and peas are legumes. The good veggies are gnerally green and leafy ones like real lettuce and spinach. Ah damn  I thought I could get away with skipping those veggies. Sigh guess its time to actually balance my diet. | ||
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YPang
United States4024 Posts
On October 22 2012 11:05 AirbladeOrange wrote: 18 minute PR? Holy shit, good job. What did you do different with training/racing? My brother is also looking to qualify for Boston soon. I did my first marathon near the end of track season, during the summer i did quite a bit of biking and running a couple of tempo/interval runs. When cross country season started the intensity on the interval/tempo runs increased a lot, I also incorporated some biking sessions like 2-3 times a week of cycling. I did an Ironman 70.3 4weeks before the marathon as my "longest run" session i suppose. The longest run i've done was only like 14.5miles. To be honest for this marathon I was so suprised at the results, I think the course might of been flatter, and i carbloaded for like 4 days. I also believed cycling helped a lot with my running, before i started biking my legs always gave out before my heart rate was up, now my legs are stronger biking, my heart rate and leg strength i feel are finally in sync. | ||
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Sein
United States1811 Posts
Fatigue kicked in starting around mile 7 and got pretty bad around mile 10 accompanied by quite a bit of pain in my calves. I didn't have anything left in the tank and could not go any faster than 8-8:10min/mile pace. Quite a few people passed me in the final mile. Looking back, I wish I would have just found the 1:40 or 1:45 pacers before start and run with them instead of trying to pace myself. It would've also helped me a lot not getting stuck behind people in the beginning (I started way in the back). At least I did manage to run the whole course, and it was a great experience mentally challenging myself to keep going. | ||
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L_Master
United States8017 Posts
http://www.flotrack.org/coverage/237630-Flotracks-Workout-Wednesday-Season-5/video/447189-WOW-Jenny-Simpson-Fall-Preparation | ||
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ieatkids5
United States4628 Posts
i noticed that i run with slightly tensed shoulders. not noticeable when i look in the mirror, but when i realized the soreness/tightness, i tried relaxing them while i ran, and it just made my arms flop around. i guess i need to keep these muscles tight while running? is there a way to keep them from feeling tight or sore when i run? it goes away right after i stop running. | ||
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Sein
United States1811 Posts
How should I run this? There is a ~90-100ft incline between 0.25-0.75 mile in the beginning, but after that it is all flat/downhill. | ||
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AirbladeOrange
United States2573 Posts
On November 03 2012 02:23 ieatkids5 wrote: I usually do a light run, usually 8 to 12 minutes, 1 to 1.5 miles, on the treadmill just to warm up before my workout. the last 3 times i did this, the muscles between my shoulders and neck started feeling a bit sore as i ran. it's the muscle you use when you shrug your shoulders. i noticed that i run with slightly tensed shoulders. not noticeable when i look in the mirror, but when i realized the soreness/tightness, i tried relaxing them while i ran, and it just made my arms flop around. i guess i need to keep these muscles tight while running? is there a way to keep them from feeling tight or sore when i run? it goes away right after i stop running. Relaxing your traps/shoulders shouldn't make your arms flail more. Try doing more work in front of a mirror when not running to really know the difference between being relaxed and tense in your shoulders and traps. Practice swinging your arms when you're not running too to get the feel of keeping good form using the proper muscles. A good arm swing uses a variety of muscles but not any particular muscle a great deal. Multiple shoulder muscles, biceps, triceps, and pecs are all used for good upper body form. Are you relatively tense in your daily life in your shoulders and traps? | ||
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AirbladeOrange
United States2573 Posts
On November 03 2012 03:26 Sein wrote: I'm running a 5k next in a little over couple weeks. Would like to do it under 22 minutes, and I would be very happy if I can somehow make it in 21:30. How should I run this? There is a ~90-100ft incline between 0.25-0.75 mile in the beginning, but after that it is all flat/downhill. How long does the incline last? The best idea is to probably just run more chill than usual until the top of the incline then use the downhill to start rolling. Let people pass you on the hill then catch and pass them on the downhill and into the 2nd mile. You will be feeling much better than the people who started out too hard will. You actually gotta run fast downhill though. It takes much less energy to do so and you gotta take advantage of it. GOOOOOOD luck! | ||
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L_Master
United States8017 Posts
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Sein
United States1811 Posts
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L_Master
United States8017 Posts
On November 04 2012 16:21 Sein wrote: The incline lasts for about half a mile. What would be a good pace to start off with? I'm afraid that since this is a shorter distance, if I start too slow, then I would have to run too fast for the next two miles trying to make up for it. There is no way to really give paces for a hill, as far too man factors come into play. Just go out a little bit stonger than the effort you gave for your 10k, or if you do tempos, try to go 20-30 second faster than that from an effort standpoint. | ||
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mordek
United States12704 Posts
On November 03 2012 02:23 ieatkids5 wrote: I usually do a light run, usually 8 to 12 minutes, 1 to 1.5 miles, on the treadmill just to warm up before my workout. the last 3 times i did this, the muscles between my shoulders and neck started feeling a bit sore as i ran. it's the muscle you use when you shrug your shoulders. i noticed that i run with slightly tensed shoulders. not noticeable when i look in the mirror, but when i realized the soreness/tightness, i tried relaxing them while i ran, and it just made my arms flop around. i guess i need to keep these muscles tight while running? is there a way to keep them from feeling tight or sore when i run? it goes away right after i stop running. If it makes you feel better I used to get this every now and then. It's been a long time though since it's happened and I'm not sure what changed. Mid-run I usually just try to consciously relax my back and make sure my arms are going front to back and not side to side. | ||
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Pellucidity
Netherlands377 Posts
I'd like to keep this frequency going, but especially I'd like to run faster and a much longer distance. Last week I ran 5K every day and I felt fine at the end of my runs, and wasn't sore at all at the end of week. I'm reluctant to turn around and do the same route again because I'm afraid 10K might be too far and I'll be stranded somewhere in the woods lol. So how do I go about figuring out how far (or maybe more importantly how long?) I can run, and how do I increase my speed. For reference my running speed is only about 6:50/7 per K, I'm sure quite a few of you can crawl faster than that. | ||
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AirbladeOrange
United States2573 Posts
On November 05 2012 20:32 Pellucidity wrote: Last week I ran every day from monday untill friday. I would've gone in the weekend aswell but sadly I had other stuff to do, and was gone from 7 in the morning until 10 at night, so I didn't really get the chance. I'd like to keep this frequency going, but especially I'd like to run faster and a much longer distance. Last week I ran 5K every day and I felt fine at the end of my runs, and wasn't sore at all at the end of week. I'm reluctant to turn around and do the same route again because I'm afraid 10K might be too far and I'll be stranded somewhere in the woods lol. So how do I go about figuring out how far (or maybe more importantly how long?) I can run, and how do I increase my speed. For reference my running speed is only about 6:50/7 per K, I'm sure quite a few of you can crawl faster than that. The best approach to running further and faster is building up very gradually. Is there a reason you want to see how long/far you can run right now? If you're running further and putting time into the game then you will naturally get faster without even trying to. | ||
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L_Master
United States8017 Posts
On November 05 2012 20:32 Pellucidity wrote: Last week I ran every day from monday untill friday. I would've gone in the weekend aswell but sadly I had other stuff to do, and was gone from 7 in the morning until 10 at night, so I didn't really get the chance. I'd like to keep this frequency going, but especially I'd like to run faster and a much longer distance. Last week I ran 5K every day and I felt fine at the end of my runs, and wasn't sore at all at the end of week. I'm reluctant to turn around and do the same route again because I'm afraid 10K might be too far and I'll be stranded somewhere in the woods lol. So how do I go about figuring out how far (or maybe more importantly how long?) I can run, and how do I increase my speed. For reference my running speed is only about 6:50/7 per K, I'm sure quite a few of you can crawl faster than that. 10k won't be too far. It might be a little bit much to jump into every day, but once or twice it won't be a problem. Of course if you don't want to do that you can run your normal route, then just run out for an extra 5-10min and turn back. A good general rule of thumb is to make your longest run no more than 20-25% of your weekly mileage. I've done as far as 40-45% once, but that starts to get quite exhausting, and isn't really a smart choice trainingwise unless your preparing for a marathon or an ultra. Increasing your speed comes from time, it's not really something you just "do", as speed is basically fitness. It's the same as asking how do I lift more weight in the gym; as you can't just add a bunch of plates. Most runs should be easy, and is easy is...well, easy. You should feel like you could run for hours at that pace, and easily able of holding a conversation. What you can do though is on runs where you feel good you can start upping the pace with 2-3 miles to go, reaching a strong pace, but not one so fast that your working or hurting to maintain it. If you still feel really good with like a half mile to go, feel free to let it rip and actually go hard the last few minutes...just don't go so hard your legs start tying up. As you get more experiences we can look to begin adding in some more structured faster running like tempo work and fartleks, and eventually get into some interval work (which is what really prepares you to race fast). Right now though your still at the point where you will make huge gains from just running more at a fairly easy clip and are still adjusting to running. | ||
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Pellucidity
Netherlands377 Posts
@L_master - Thank you very much. As I run about 25k a week I shouldn't run much longer than I am now? 5k is about 20/25% | ||
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L_Master
United States8017 Posts
On November 06 2012 03:30 Pellucidity wrote: @airbladeorange - I was hoping to run a 10k in 6 weeks. At first I intended to run half a marathon, but I was advised by this thread not to force it. So I would like to run a 10k, and I would like not to make a fool of myself by not making it or taking too long @L_master - Thank you very much. As I run about 25k a week I shouldn't run much longer than I am now? 5k is about 20/25% That is a little more for someone running 7+ times a week, I guess I could more aptly state it as your longer run shouldn't be much longer than 25% of your typical run length, so for you that would be something like 4 miles, though at lower mileages like what you are doing currently I don't think there is anything wrong with going 8-10km once in a while, especially as you continue to increase the overall global volume. Like nxt week if you wanted to try something like 5k, 7k, 5k, 10k, 5k, 5k, I don't think that will be a problem. Completing a 10k will not be an issue for you whatsoever. Your already more than prepared to run the race, though not necessarily to race it. | ||
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ieatkids5
United States4628 Posts
On November 03 2012 12:53 AirbladeOrange wrote: Relaxing your traps/shoulders shouldn't make your arms flail more. Try doing more work in front of a mirror when not running to really know the difference between being relaxed and tense in your shoulders and traps. Practice swinging your arms when you're not running too to get the feel of keeping good form using the proper muscles. A good arm swing uses a variety of muscles but not any particular muscle a great deal. Multiple shoulder muscles, biceps, triceps, and pecs are all used for good upper body form. Are you relatively tense in your daily life in your shoulders and traps? some girl who gave me a massage on my neck/shoulders said i felt "really tense" but she has no qualifications whatsoever. most of my day is spent at a desk in front of a computer, so it's very possible that my shoulder muscles are tense. another thing that i do which might contribute is that when im wearing my bookbag, i to wear it with one strap on my right shoulder, not both. this makes it so that when im walking, my right shoulder is tensed, since it's slightly raised in order to keep the bag from falling off my shoulder. On November 05 2012 06:25 mordek wrote: If it makes you feel better I used to get this every now and then. It's been a long time though since it's happened and I'm not sure what changed. Mid-run I usually just try to consciously relax my back and make sure my arms are going front to back and not side to side. thanks. yeah, it'll probably go away sooner or later. | ||
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