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On October 05 2011 12:29 stork4ever wrote:
i dont like this subforum.
I love the advice I'm getting in the running thread and am motivated to get started on the program. Then I read another thread and I am motivated to do some lifting! Running is a priority for me, but is there any lifting programs you guys do to help the run? Or is lifting not a good idea when trying to increase aerobic capacity??
btw did 4 miles today, slowed down considerably on the last mile, but still loved it!
I was on a lifting program back in the day while I was competing in cross country and track. It involves gaining strength through body weight exercises and medicine ball work during the preseason and early in the season. Then when you get into the season more you do heavy lifting once or twice a week. Not much though. I used to do three sets of one before failure chin ups (bicep kind), lots of ab work, reverse hypers for hamstrings, and squat and bench five sets of three reps.
Not much time is spent in the weight room and all the exercises you do are running specific. It worked well for me. I am a big believer in preparing your body for lifting heavy...then lifting heavy.
I'm actually on a similar plan now as I am preparing to compete in some triathlons next year.
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On October 05 2011 12:29 stork4ever wrote:
i dont like this subforum.
I love the advice I'm getting in the running thread and am motivated to get started on the program. Then I read another thread and I am motivated to do some lifting! Running is a priority for me, but is there any lifting programs you guys do to help the run? Or is lifting not a good idea when trying to increase aerobic capacity??
btw did 4 miles today, slowed down considerably on the last mile, but still loved it!
Light lifting for toning is fine and doing core exercises (you can google to find some that you like) can help as well. If you're looking to do a serious lifting program, I don't think that you can reconcile serious running and serious lifting, you'll have to choose one or the other. Speaking only from my own experience however, if someone who has done their research disagrees, I'd defer to them and say take their advice.
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Hey guys!
I just have a general question regarding running. Whenever I run for a long period of time my right shoulder starts to act up and I get pain going up from my trapezoid muscle all the way to my upper shoulder. I also recently got this persisting pain in the bone in between my right knee and foot (don't know it's name) after an intense run and some squats. Oh, forgot to mention I am overweight. ;(
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On October 06 2011 04:21 One Student wrote:
Hey guys!
I just have a general question regarding running. Whenever I run for a long period of time my right shoulder starts to act up and I get pain going up from my trapezoid muscle all the way to my upper shoulder. I also recently got this persisting pain in the bone in between my right knee and foot (don't know it's name) after an intense run and some squats. Oh, forgot to mention I am overweight. ;(
The pain between your knee and foot sounds like it might be shin splints. Make sure you're stretching properly as tight muscles can add strain to your joints. Try googling for shin splints and see if that can be of more help.
Also try this thread out http://www.teamliquid.net/forum/viewmessage.php?topic_id=268891
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On October 06 2011 04:21 One Student wrote:
Hey guys!
I just have a general question regarding running. Whenever I run for a long period of time my right shoulder starts to act up and I get pain going up from my trapezoid muscle all the way to my upper shoulder. I also recently got this persisting pain in the bone in between my right knee and foot (don't know it's name) after an intense run and some squats. Oh, forgot to mention I am overweight. ;(
Is the shoulder pain sharp or dull? And I'm having difficulty placing the spot you are describing. Can you be a little more specific?
I'm asking because I have battled with a shoulder pain of my own while I run for years and I know exactly what causes mine 
Does it feel like it's an inch or so deep? Or just under the skin instead?
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On October 06 2011 04:21 One Student wrote:
Hey guys!
I just have a general question regarding running. Whenever I run for a long period of time my right shoulder starts to act up and I get pain going up from my trapezoid muscle all the way to my upper shoulder. I also recently got this persisting pain in the bone in between my right knee and foot (don't know it's name) after an intense run and some squats. Oh, forgot to mention I am overweight. ;(
For the shin pain, tell me exactly where it hurts and when it hurts. Does it ever hurt when you are not running? Does it hurt to touch it? Is it on the front or side? Bone pain can be signs of a coming or occurring stress fracture.
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Holy shit, that was brutal. First time ever doing a special block.
In the morning was a 4M tempo run @ 6:40 pace (about 20-25 seconds per mile slower than pavement). That felt good enough, slowly worked my way down for a slightly progressive run, felt good the first two miles, comfortable but starting to work the third mile, and working a little the 4th mile, but nothing brutal.
Then intervals in the evening. Started off tough from the first interval and only got harder. Tough to get going good on tired legs. Was initially shooting for 4-5x1200m in 4:28 working down to 4:18 w/2:30 jog recovery but there was no way that was happening. Ended up doing 1200/1200/800/800/400/400 (2:30 recovery between each) then 4x200 (full recovery). Times of 4:27,4:25,2:54,2:53,1:22,1:22 + (40,37,35,32).
I'm tired. Time to chain some super easy days. That and eat a whole bunch of food.
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On October 06 2011 13:16 L_Master wrote:
Holy shit, that was brutal. First time ever doing a special block.
In the morning was a 4M tempo run @ 6:40 pace (about 20-25 seconds per mile slower than pavement). That felt good enough, slowly worked my way down for a slightly progressive run, felt good the first two miles, comfortable but starting to work the third mile, and working a little the 4th mile, but nothing brutal.
Then intervals in the evening. Started off tough from the first interval and only got harder. Tough to get going good on tired legs. Was initially shooting for 4-5x1200m in 4:28 working down to 4:18 w/2:30 jog recovery but there was no way that was happening. Ended up doing 1200/1200/800/800/400/400 (2:30 recovery between each) then 4x200 (full recovery). Times of 4:27,4:25,2:54,2:53,1:22,1:22 + (40,37,35,32).
I'm tired. Time to chain some super easy days. That and eat a whole bunch of food.
Can you explain what a special block is and does?
Feasting feels so good whether you have a good or bad workout. Keep up the hard work!
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On October 01 2011 21:09 RHCPgergo wrote:Show nested quote +On September 23 2011 01:04 L_Master wrote:On September 23 2011 00:47 RHCPgergo wrote:
I want to start running, I will use this thread as a resource. Bookmarked, thank you! I will be continuing to add resources to the OP and such, and obvious feel free to ask questions, share training, post success stories, etc. So I started running today. I ran ~5300 meters (3,3 miles) on a running track on Margaret Island in Budapest. Thats running through the track once. Unfortunately I forgot to measure my time. Oh well, I will do it next time. I plan on running at least 3 times a week, the same distance. The goal is to get accustomed to running and then slowly increase speed while avoiding injuries. Second goal is to increase length. My ultimate dream goal is to run a half marathon and later a marathon. I ran this track earlier a few times before, but had to stop to walk a few times cause of exhaustion. Somehow I couldn't keep a slow pace and ran faster than I can in the long run. (hehe) This time I concentrated on going very slowly and pictured in my mind that I need to run again in 2 days, so I shouldn't be too tired at the end. I let others pass by me and didn't try to keep up with them. It actually worked and I didn't stop to walk at all. Yay! Next time I will post my time and you guys can evaluate my training condition. Good luck to fellow runners! (Look how I already consider myself a "runner", lol.)
I ran again today. Wanted to run earlier this week, but couldn't get myself moving. I'm being a lazy... still want to get up to running 3 or 4 times a week. The running itself went quite well though. I ran behind a slow runner for most of the track, but I switched to a faster pace in the last 400 meters. This time I managed to measure my time: 30 minutes 50 seconds (for ~3,3 miles/5300 meters). Is that okay? What should I set as a goal? My long term goal is to run a half marathon, later a marathon.
Also, how do you guys log your running time, length, etc? Just write it down or is there a neat program or site for that?
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On October 06 2011 15:55 RHCPgergo wrote:Show nested quote +On October 01 2011 21:09 RHCPgergo wrote:On September 23 2011 01:04 L_Master wrote:On September 23 2011 00:47 RHCPgergo wrote:
I want to start running, I will use this thread as a resource. Bookmarked, thank you! I will be continuing to add resources to the OP and such, and obvious feel free to ask questions, share training, post success stories, etc. So I started running today. I ran ~5300 meters (3,3 miles) on a running track on Margaret Island in Budapest. Thats running through the track once. Unfortunately I forgot to measure my time. Oh well, I will do it next time. I plan on running at least 3 times a week, the same distance. The goal is to get accustomed to running and then slowly increase speed while avoiding injuries. Second goal is to increase length. My ultimate dream goal is to run a half marathon and later a marathon. I ran this track earlier a few times before, but had to stop to walk a few times cause of exhaustion. Somehow I couldn't keep a slow pace and ran faster than I can in the long run. (hehe) This time I concentrated on going very slowly and pictured in my mind that I need to run again in 2 days, so I shouldn't be too tired at the end. I let others pass by me and didn't try to keep up with them. It actually worked and I didn't stop to walk at all. Yay! Next time I will post my time and you guys can evaluate my training condition. Good luck to fellow runners! (Look how I already consider myself a "runner", lol.) I ran again today. Wanted to run earlier this week, but couldn't get myself moving. I'm being a lazy... still want to get up to running 3 or 4 times a week. The running itself went quite well though. I ran behind a slow runner for most of the track, but I switched to a faster pace in the last 400 meters. This time I managed to measure my time: 30 minutes 50 seconds (for ~3,3 miles/5300 meters). Is that okay? What should I set as a goal? My long term goal is to run a half marathon, later a marathon. Also, how do you guys log your running time, length, etc? Just write it down or is there a neat program or site for that?
If your goal is a half marathon than just focus on slowly and gradually building up some mileage. If you can consistently run 3-4 times per week then you should be okay. Keep your pace moderately easy. You should be able to keep up a conversation if you were running with someone else. If you like going faster at the end of the run that is okay but just know that it doesn't do anything in terms of training. Consistency is key.
I print out calendars from some website (freecalendars.com?) I use a pencil and write down what I plan on doing per week (how many miles or minutes I want to hit) and then finalize it once the days pass. I also use strands (fitness.strands.com). Just keep track of what you are doing somehow.
I think using minutes is often times better than miles at least until you start running big mileage. It's better because if you're having a good day then you will likely run further and faster than if you were having a bad day. Knowing that you want to do 30 minutes on a certain day will give you the flexibility you need and keep you from worrying about hitting a certain pace.
For now just have fun with it and get out there a few times a week. Later on you can consider adding in long runs and workouts. Enjoy the process!
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On October 06 2011 15:55 RHCPgergo wrote:Show nested quote +On October 01 2011 21:09 RHCPgergo wrote:On September 23 2011 01:04 L_Master wrote:On September 23 2011 00:47 RHCPgergo wrote:
I want to start running, I will use this thread as a resource. Bookmarked, thank you! I will be continuing to add resources to the OP and such, and obvious feel free to ask questions, share training, post success stories, etc. So I started running today. I ran ~5300 meters (3,3 miles) on a running track on Margaret Island in Budapest. Thats running through the track once. Unfortunately I forgot to measure my time. Oh well, I will do it next time. I plan on running at least 3 times a week, the same distance. The goal is to get accustomed to running and then slowly increase speed while avoiding injuries. Second goal is to increase length. My ultimate dream goal is to run a half marathon and later a marathon. I ran this track earlier a few times before, but had to stop to walk a few times cause of exhaustion. Somehow I couldn't keep a slow pace and ran faster than I can in the long run. (hehe) This time I concentrated on going very slowly and pictured in my mind that I need to run again in 2 days, so I shouldn't be too tired at the end. I let others pass by me and didn't try to keep up with them. It actually worked and I didn't stop to walk at all. Yay! Next time I will post my time and you guys can evaluate my training condition. Good luck to fellow runners! (Look how I already consider myself a "runner", lol.) I ran again today. Wanted to run earlier this week, but couldn't get myself moving. I'm being a lazy... still want to get up to running 3 or 4 times a week. The running itself went quite well though. I ran behind a slow runner for most of the track, but I switched to a faster pace in the last 400 meters. This time I managed to measure my time: 30 minutes 50 seconds (for ~3,3 miles/5300 meters). Is that okay? What should I set as a goal? My long term goal is to run a half marathon, later a marathon. Also, how do you guys log your running time, length, etc? Just write it down or is there a neat program or site for that?
Can't comment on your training but I'm jalourse of you being able to run on Margaret Island, ran there twice when I was on a short trip and absolutely loved it!
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On October 06 2011 11:46 AirbladeOrange wrote:
For the shin pain, tell me exactly where it hurts and when it hurts. Does it ever hurt when you are not running? Does it hurt to touch it? Is it on the front or side? Bone pain can be signs of a coming or occurring stress fracture.
![[image loading]](http://i.imgur.com/ilssW.png)
That's where it hurts. Usually it only pains me whenever I run or walk for a long time. It also hurts when I touch it and it's on the front side only. My right leg has it more severe than my left one.
On October 06 2011 09:46 danl9rm wrote:Is the shoulder pain sharp or dull? And I'm having difficulty placing the spot you are describing. Can you be a little more specific? I'm asking because I have battled with a shoulder pain of my own while I run for years and I know exactly what causes mine Does it feel like it's an inch or so deep? Or just under the skin instead?
![[image loading]](http://i.imgur.com/BNytt.jpg)
That's where my back hurts, only my right should/backside. It's not always constant only when I run or walk for a long time. I would say it's sharp and it does feel a bit deep too! I kind of think it has something to do with bones or something.
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On October 06 2011 14:37 AirbladeOrange wrote:Show nested quote +On October 06 2011 13:16 L_Master wrote:
Holy shit, that was brutal. First time ever doing a special block.
In the morning was a 4M tempo run @ 6:40 pace (about 20-25 seconds per mile slower than pavement). That felt good enough, slowly worked my way down for a slightly progressive run, felt good the first two miles, comfortable but starting to work the third mile, and working a little the 4th mile, but nothing brutal.
Then intervals in the evening. Started off tough from the first interval and only got harder. Tough to get going good on tired legs. Was initially shooting for 4-5x1200m in 4:28 working down to 4:18 w/2:30 jog recovery but there was no way that was happening. Ended up doing 1200/1200/800/800/400/400 (2:30 recovery between each) then 4x200 (full recovery). Times of 4:27,4:25,2:54,2:53,1:22,1:22 + (40,37,35,32).
I'm tired. Time to chain some super easy days. That and eat a whole bunch of food. Can you explain what a special block is and does?Feasting feels so good whether you have a good or bad workout. Keep up the hard work!
Basically its intended as a very high stress workout that really stresses your body, and this very heavy stimulation often sparks some nice improvement in fitness IF proper recovery is taken afterwords.
Quoting Renato Canova:
For ex., I often use a type of training called "SPECIFIC or SPECIAL BLOCK", consisting in one tough training in the morning and in the afternoon, in order to put in crisis your body for exhalting the SUPERCOMPENSATION. If the managment of this training is correct (is very important to recovery well after, and to be fresh before), normally the athletes have a good improvement in their shape, in short time.
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On October 07 2011 10:41 One Student wrote:Show nested quote +On October 06 2011 11:46 AirbladeOrange wrote:
For the shin pain, tell me exactly where it hurts and when it hurts. Does it ever hurt when you are not running? Does it hurt to touch it? Is it on the front or side? Bone pain can be signs of a coming or occurring stress fracture.
That's where it hurts. Usually it only pains me whenever I run or walk for a long time. It also hurts when I touch it and it's on the front side only. My right leg has it more severe than my left one.
You should be concerned about this injury. If it is a very localized pain on the bone then you may have some trouble. Has it gotten progressively worse or ever hurt right when you start running or in the morning when you get out of bed?
For now I would stop running until you can address this issue.
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On October 07 2011 12:36 L_Master wrote:Show nested quote +On October 06 2011 14:37 AirbladeOrange wrote:On October 06 2011 13:16 L_Master wrote:
Holy shit, that was brutal. First time ever doing a special block.
In the morning was a 4M tempo run @ 6:40 pace (about 20-25 seconds per mile slower than pavement). That felt good enough, slowly worked my way down for a slightly progressive run, felt good the first two miles, comfortable but starting to work the third mile, and working a little the 4th mile, but nothing brutal.
Then intervals in the evening. Started off tough from the first interval and only got harder. Tough to get going good on tired legs. Was initially shooting for 4-5x1200m in 4:28 working down to 4:18 w/2:30 jog recovery but there was no way that was happening. Ended up doing 1200/1200/800/800/400/400 (2:30 recovery between each) then 4x200 (full recovery). Times of 4:27,4:25,2:54,2:53,1:22,1:22 + (40,37,35,32).
I'm tired. Time to chain some super easy days. That and eat a whole bunch of food. Can you explain what a special block is and does?Feasting feels so good whether you have a good or bad workout. Keep up the hard work! Basically its intended as a very high stress workout that really stresses your body, and this very heavy stimulation often sparks some nice improvement in fitness IF proper recovery is taken afterwords. Quoting Renato Canova: Show nested quote +For ex., I often use a type of training called "SPECIFIC or SPECIAL BLOCK", consisting in one tough training in the morning and in the afternoon, in order to put in crisis your body for exhalting the SUPERCOMPENSATION. If the managment of this training is correct (is very important to recovery well after, and to be fresh before), normally the athletes have a good improvement in their shape, in short time.
That's interesting. Though it seems like it would be hard to recover in the short time between workouts in order to get the most out of your second workout.
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On October 07 2011 12:58 AirbladeOrange wrote:Show nested quote +On October 07 2011 12:36 L_Master wrote:On October 06 2011 14:37 AirbladeOrange wrote:On October 06 2011 13:16 L_Master wrote:
Holy shit, that was brutal. First time ever doing a special block.
In the morning was a 4M tempo run @ 6:40 pace (about 20-25 seconds per mile slower than pavement). That felt good enough, slowly worked my way down for a slightly progressive run, felt good the first two miles, comfortable but starting to work the third mile, and working a little the 4th mile, but nothing brutal.
Then intervals in the evening. Started off tough from the first interval and only got harder. Tough to get going good on tired legs. Was initially shooting for 4-5x1200m in 4:28 working down to 4:18 w/2:30 jog recovery but there was no way that was happening. Ended up doing 1200/1200/800/800/400/400 (2:30 recovery between each) then 4x200 (full recovery). Times of 4:27,4:25,2:54,2:53,1:22,1:22 + (40,37,35,32).
I'm tired. Time to chain some super easy days. That and eat a whole bunch of food. Can you explain what a special block is and does?Feasting feels so good whether you have a good or bad workout. Keep up the hard work! Basically its intended as a very high stress workout that really stresses your body, and this very heavy stimulation often sparks some nice improvement in fitness IF proper recovery is taken afterwords. Quoting Renato Canova: For ex., I often use a type of training called "SPECIFIC or SPECIAL BLOCK", consisting in one tough training in the morning and in the afternoon, in order to put in crisis your body for exhalting the SUPERCOMPENSATION. If the managment of this training is correct (is very important to recovery well after, and to be fresh before), normally the athletes have a good improvement in their shape, in short time. That's interesting. Though it seems like it would be hard to recover in the short time between workouts in order to get the most out of your second workout.
Yea, its not so much the getting the most out of your workout as it is just an extremely challenging stimulus on your body that can really jump start some fitness adaptations.
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omg this reminds me..I wish I had known to land on the balls of the feet with minimal shoe support. I now remember the pain caused by shin splints and knee pain. If someone hadn't brought up shin splints in the thread, I probably would have forgotten all about it.
poserunning ftw!
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Haile himself is a midfoot runner. So its all about comfort and ofc speed. At some speed you just cant run on your heel and the other way around.
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When University is startin next week im going to increase my weekly sessions up to 10.
Starting with an everyday aerobic run for 60mins at 6:30am. Then after Uni at about 4pm i do stuff like strenght work in the gym once or twice a week and sharp tempo workout every tuesday at my running club.
Weekly pensum should be at 80km.
Any concerns about that or am i fine as long as i dont overdo in my morning run in terms of heart rate and pace?
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On October 08 2011 01:31 Occultus wrote:
Haile himself is a midfoot runner. So its all about comfort and ofc speed. At some speed you just cant run on your heel and the other way around.
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When University is startin next week im going to increase my weekly sessions up to 10.
Starting with an everyday aerobic run for 60mins at 6:30am. Then after Uni at about 4pm i do stuff like strenght work in the gym once or twice a week and sharp tempo workout every tuesday at my running club.
Weekly pensum should be at 80km.
Any concerns about that or am i fine as long as i dont overdo in my morning run in terms of heart rate and pace?
As long as you aren't making big jumps in your mileage and pace too fast you should be okay. What have you been doing lately?
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Did about 50-60km per week lately with 6 times training and 1 rest day/other sports day.
Just need to increase my mileage a little bit since my coach says that my main goal should be collecting some miles and decreasing the tempo workouts since its preseason and first competitions start in april.
So its basically only aerobic runs till feb. with 1 lesser intese tempo workout per week. Also booked a training camp in March for one week for a perfect roundup of my preparation.
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EPT
