Running Thread - Page 67

On November 11 2012 10:35 Sein wrote:
Just tried my first speedwork ever this week with 8x400M. The times went like: 1:45, 1:40, 1:25, 1:17, 1:17, 1:17, 1:17, 1:18.

Boy, it was tough. I felt fine after the first 1:17 lap, but by the time I was doing the 7th lap, I was really feeling it and wanted to stop any moment. It didn't help that I had strong wind pushing against me because the track was on a fairly high altitude and had a wall on one of the sides tunneling the wind.

I'm glad that I finally got around to doing this though and I hope I continue it.

On November 11 2012 12:04 L_Master wrote:


First off, what was the recovery between?

Second, what was the goal of the workout?

On November 11 2012 12:25 Sein wrote:


90 seconds and the goal I guess is to being able to sustain higher speed in general. I do have a 5k next week as well although I'm sure that's too close for any kind of training at this point now to have any impact.

On November 11 2012 14:33 L_Master wrote:


Hmm, shorter than expected rests. Out of random curiosity do you have any idea of how fast you can run 100m or 400m?

Those kinds of times look pretty promising for running at least 5:30 for the mile, though they aren't as 5k predicative. 8-10x400m off 60s is a pretty classic milers workout and usually the time for the reps indicates what you can run for a mile. It's also a decent 5k sharpening workout.

If the goal is getting some speed, I'd increase the rests, maybe a minute more than what you did for full recovery. The fast, shorter reps are more anaerobic and better for sharpening a few weeks out from a key race.

Some great 5k stuff would be like 12-16x400m w/30-45s recovery, 6-8x800m w/1:30 recovery, or 5-6x1000m w/2:00 recovery. Miles repeats (5-8) off 2-3 minutes aren't bad either, though this is a little less specific and more just a strong aerobic workout (usually run at 10k pace or little slower). Mile repeats can also be used for 5k sharpening,but in that case it's generally 3-4 at most off like 1-2 min rest.

On November 12 2012 06:56 Sein wrote:


Nope, I haven't tried timing a full 100M or 400M sprint before. 12-16x400M sounds like a ton of running. How fast should I be running those because I wouldn't be able to handle that at the pace I was running couple days ago?

On November 13 2012 16:27 [cF]TridenT wrote:
So I use to be an extremely strong runner but in the past 8 years or so I've probably only ran around 100 miles. I just started running again and I fear I'm going to injure myself by starting out to hard. Here is how my training has gone so far:


January 2004 - September 2012: About 10 - 15 runs a year never over 4 miles usually at about an 8 minute pace..
October 2012 - About 2 runs a week usually about 1.5 - 2.5 miles at around 7:45 pace
November 1st - 4 mile run at 8:15 pace
November 4th - 2 mile run at 7:45 pace
November 5th - 2 mile run at 7:45 pace
November 6th - 2 mile run at 11:00 pace (Jogged/walked with GF)
November 7th - 5 mile run at 8:00 pace
November 8th - 4 mile run at 7:25 pace
November 10th - 6 mile run at 8:50 pace
November 12th - 3 mile run at 6:45 pace

The days that I did not run I was working double shifts as a server. Ill sometimes work from 10:45am to 10:45 pm in the process walking upwards of 10 miles. I bike around 6-10 miles a day to commute to my jobs (5-6 days a week). I'm thinking all the exercise at work + biking is allowing me to jump back into running quickly but I'm scared I'm going in too fast. I have yet to experience anything more than sore legs and really don't want to slow down.

Ill be running a turkey trot on Thanksgiving to see where I'm at so I can set some goals. I hoping to run under 21 but I could be shooting a bit high. I am currently 5'9 165lbs and when I stopped running I was 5'9 117lbs and ran a 15:35 5k in 2003.

I look forward to posting my progress and hope I wont be hindered by any injuries!

On November 18 2012 18:58 LovE- wrote:
The gf and I just did a 5k mud run today.. It was loads of fun! Pretty cold though.
Just wanted to post up some pics

On December 02 2012 09:58 L_Master wrote:
Man, it would be really nice if this injury would go away. Tweaked my hip/inner quad on a run while back, then made the mistake of continuing a workout when it started to hurt. Planned to take 3 weeks of, but its already been 4 and still feel it is I try to run T_T

On December 02 2012 15:59 dudeman001 wrote:

T_______T any remedial exercises/stretching you can do for that?

On December 05 2012 09:25 Divinek wrote:
So, I'm looking to run a half marathon in about 7-8 months and figure I might as well get started training for it as I have absolutely no ability to run long distances, only experienced as a sprinter really. Does anyone know of/have/can recommend training regimes to prepare for a half marathon? (I would say I'm fit in general, fairly active, and lean but 0 long distance running ability in my experience - like doing 3k probably would make me want to die)

I didn't see anything in the OP too related to it and I know absolutely nothing about training properly and smartly for doing something like this having never done it before. Thanks!