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On January 06 2013 07:29 TheMooseHeed wrote:Thanks for the advice. I just think I would just feel a bit silly paying to get on my local 400m track (not quite sure how much it is) to do 5-6mintues of running and then leaving  When I say local it is still quite a trek to get there too. I guess I will just have to train hard enough to know I will vastly imrpove my time for it to be worth a visit.
O.O
You have to pay for that?!
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Pretty much any public school or college around me lets anyone on the track as long as an event isnt going on, I've never heard having to pay to get on unless its parking or something.
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Well its a university ground that is fenced off and they say in the small print that you need to pay to get on. Maybe in practice they dont make you pay though
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Today was cool.
Went to a meeting with the main running club in my area...got to meet Kara Goucher and Shalane Flanagan! They had dropped by the running company store where we meet, and then decided to run with the group. Very friendly, down-to-earth gals.
Only downside is I couldn't actually go for the run due to le groin.
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Well did my 10km fun run yesterday. Fair to say my mind is weaker than my body. I succumbed to walking part of the way, but that meant I had plenty left in reserve for the big sprint finish in front of my dads camera. It's fair to say I left plenty of time on the track.
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On January 07 2013 12:11 Ludrik wrote:
Well did my 10km fun run yesterday. Fair to say my mind is weaker than my body. I succumbed to walking part of the way, but that meant I had plenty left in reserve for the big sprint finish in front of my dads camera. It's fair to say I left plenty of time on the track.
This is a pacing thing. If you ran so hard that you had to walk, as opposed to just backing of the pace some...you're effort/pacing was way out of whack. That definitely cost you tremendous amounts of time.
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Hey all,
Just had a few questions as I am getting back into running and looking for some advice.
My plan is to run a half marathon in either May or June, so 5-6 months time, and my goal is a sub 2.00 but I want it to be a 1.45. But I am not sure if this is super realistic. At the moment run about 15mpw, at 8mph on the treadmill which is a pace of 7:30 I believe, generally at a 1.0% incline as my friend suggested it to take away the advantage of running on the treadmill. I find the treadmill super boring which is one reason I don't run more, but will start running outside when it gets nice outside again. But in Alberta that could be awhile.
So generally I do 3 runs a week, T R Sat, so 5-6 miles depending on how I am feeling followed by an ab work out.
I do 25-30mins on the exercise bike followed by weight training on M W and some F/Sun (hopefully more in the coming months). I have been doing this for about 4 months.
I was just wondering what you guys suggest I should do to my training schedule to help improve my half-marathon times, I am planning on upping my 15mpw to 18-20 doing 6 miles each run. Is it okay to still do weight training on my off days as I am also trying to improve strength and tone not just running.
Anyways any help and suggestions are greatly appreciated,
Thanks.
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On January 07 2013 14:37 Slips wrote:
Hey all,
Just had a few questions as I am getting back into running and looking for some advice.
My plan is to run a half marathon in either May or June, so 5-6 months time, and my goal is a sub 2.00 but I want it to be a 1.45. But I am not sure if this is super realistic. At the moment run about 15mpw, at 8mph on the treadmill which is a pace of 7:30 I believe, generally at a 1.0% incline as my friend suggested it to take away the advantage of running on the treadmill. I find the treadmill super boring which is one reason I don't run more, but will start running outside when it gets nice outside again. But in Alberta that could be awhile.
So generally I do 3 runs a week, T R Sat, so 5-6 miles depending on how I am feeling followed by an ab work out.
I do 25-30mins on the exercise bike followed by weight training on M W and some F/Sun (hopefully more in the coming months). I have been doing this for about 4 months.
I was just wondering what you guys suggest I should do to my training schedule to help improve my half-marathon times, I am planning on upping my 15mpw to 18-20 doing 6 miles each run. Is it okay to still do weight training on my off days as I am also trying to improve strength and tone not just running.
Anyways any help and suggestions are greatly appreciated,
Thanks.
It's an entirely possible goal. I managed to make that same improvement in two months left than you're looking at.
You're going to have to increase your running volume, and there are 2 ways you can do it if you're also looking to weight train. (p.s. weight training will not slow your running progression, but running will take lots of time and energy away from weight training, so don't be surprised if your weight training improves slowly). You can increase your running frequency to something like 6 runs a week, which would be better but really cut into weight training time.
or
You can keep the routine you have now, running 3 days a week and then doing 1/2 WT 1/2 running days. I would reccommend doing cardio AFTER weight training. It'll let your body be more prepared for lifting weights, and then you'll already be somewhat exhausted by the time you run so it'll still tax your system.
General things: run way more mpw, make sure your form is perfect so you avoid any injuries, and eat as much as your body needs to recover.
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On January 07 2013 14:37 Slips wrote:
Hey all,
Just had a few questions as I am getting back into running and looking for some advice.
My plan is to run a half marathon in either May or June, so 5-6 months time, and my goal is a sub 2.00 but I want it to be a 1.45. But I am not sure if this is super realistic. At the moment run about 15mpw, at 8mph on the treadmill which is a pace of 7:30 I believe, generally at a 1.0% incline as my friend suggested it to take away the advantage of running on the treadmill. I find the treadmill super boring which is one reason I don't run more, but will start running outside when it gets nice outside again. But in Alberta that could be awhile.
So generally I do 3 runs a week, T R Sat, so 5-6 miles depending on how I am feeling followed by an ab work out.
I do 25-30mins on the exercise bike followed by weight training on M W and some F/Sun (hopefully more in the coming months). I have been doing this for about 4 months.
I was just wondering what you guys suggest I should do to my training schedule to help improve my half-marathon times, I am planning on upping my 15mpw to 18-20 doing 6 miles each run. Is it okay to still do weight training on my off days as I am also trying to improve strength and tone not just running.
Anyways any help and suggestions are greatly appreciated,
Thanks.
I agree with most of what dudeman said.
More mpw here is the big thing. I would say for a half marathon you would want to at least hit a couple weeks of 40 miles or so, with one or two longer runs in the 8-10 mile range.
Unless you are absolutely murdering yourself to do those 6 miles everytime you have the "fitness" needed to achieve the 1:45 goal. Even if those runs are murder you'd still be in the range of 1:45 half. However, without building up mileage and extension your goal probably won't happen.
In short, yes it's a very reasonable goal. I would say the keys are
1) Global volume of 30-40 mpw
2) One longer run each week of about 6-7->10 miles
3) Once a week tempo run at around 7:00-7:30 pace (8-8.6), though this assumes 8mph isn't totally killing you each time.
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On January 07 2013 05:36 L_Master wrote:
Today was cool.
Went to a meeting with the main running club in my area...got to meet Kara Goucher and Shalane Flanagan! They had dropped by the running company store where we meet, and then decided to run with the group. Very friendly, down-to-earth gals.
Only downside is I couldn't actually go for the run due to le groin.
Very cool. I am jealous of your location for great places to run and meet famous runners. I've met a few due to a running camp I went to once and a coach I had sometimes got big names to come hang out and run with us in college.
I'm planning a trip to Colorado next month to visit a friend. I'm hopeful we will be able to check out some of those great running trails.
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On January 09 2013 15:02 AirbladeOrange wrote:Show nested quote +On January 07 2013 05:36 L_Master wrote:
Today was cool.
Went to a meeting with the main running club in my area...got to meet Kara Goucher and Shalane Flanagan! They had dropped by the running company store where we meet, and then decided to run with the group. Very friendly, down-to-earth gals.
Only downside is I couldn't actually go for the run due to le groin. Very cool. I am jealous of your location for great places to run and meet famous runners. I've met a few due to a running camp I went to once and a coach I had sometimes got big names to come hang out and run with us in college. I'm planning a trip to Colorado next month to visit a friend. I'm hopeful we will be able to check out some of those great running trails.
If you happen to be in the Colorado Springs/Denver area let me know and if I am healed we can go for a run!
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Did a nice easy 3 km today just to loosen up the legs a bit. My main focus over the next few months is mostly to work on my strength training, but I'm planning to do at least 2 runs per week through this time.
On January 07 2013 12:15 L_Master wrote:Show nested quote +On January 07 2013 12:11 Ludrik wrote:
Well did my 10km fun run yesterday. Fair to say my mind is weaker than my body. I succumbed to walking part of the way, but that meant I had plenty left in reserve for the big sprint finish in front of my dads camera. It's fair to say I left plenty of time on the track. This is a pacing thing. If you ran so hard that you had to walk, as opposed to just backing of the pace some...you're effort/pacing was way out of whack. That definitely cost you tremendous amounts of time. Yeah I definitely agree with that. Still happy enough that I got out there and did it though. Sure beats sitting at home doing nothing. I wasn't overly concerned with my time, especially considering I had just been on a month long holiday and had literally no miles in my legs.
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On January 09 2013 16:34 L_Master wrote:Show nested quote +On January 09 2013 15:02 AirbladeOrange wrote:On January 07 2013 05:36 L_Master wrote:
Today was cool.
Went to a meeting with the main running club in my area...got to meet Kara Goucher and Shalane Flanagan! They had dropped by the running company store where we meet, and then decided to run with the group. Very friendly, down-to-earth gals.
Only downside is I couldn't actually go for the run due to le groin. Very cool. I am jealous of your location for great places to run and meet famous runners. I've met a few due to a running camp I went to once and a coach I had sometimes got big names to come hang out and run with us in college. I'm planning a trip to Colorado next month to visit a friend. I'm hopeful we will be able to check out some of those great running trails. If you happen to be in the Colorado Springs/Denver area let me know and if I am healed we can go for a run!
Okay, I will. I haven't been able to run for about 7 months now. I'm going to start seeing if I can handle easy trail runs to prepare myself for Colorado.
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Is it more beneficial running a longer time at a slower pace or a faster pace/shorter time? Or are there pros and cons to both and it ultimatly comes down to what I'm aiming for?
I'm starting to realize there's almost two ways to workout when running, building the overall fitness/endurance base (longer slower running) and speed (faster more intesne running) is one overall better than the other to focus on? Most of my "body building" or weight obsessed friends all say sprints are most inportant but none of them are super pro runners.
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On January 10 2013 03:47 LuckyFool wrote:
Is it more beneficial running a longer time at a slower pace or a faster pace/shorter time? Or are there pros and cons to both and it ultimatly comes down to what I'm aiming for?
I'm starting to realize there's almost two ways to workout when running, building the overall fitness/endurance base (longer slower running) and speed (faster more intesne running) is one overall better than the other to focus on? Most of my "body building" or weight obsessed friends all say sprints are most inportant but none of them are super pro runners.
What are you aiming for? You're right, there are pros and cons to training each. You can also do both.
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On January 10 2013 03:47 LuckyFool wrote:
Is it more beneficial running a longer time at a slower pace or a faster pace/shorter time? Or are there pros and cons to both and it ultimatly comes down to what I'm aiming for?
I'm starting to realize there's almost two ways to workout when running, building the overall fitness/endurance base (longer slower running) and speed (faster more intesne running) is one overall better than the other to focus on? Most of my "body building" or weight obsessed friends all say sprints are most inportant but none of them are super pro runners.
Sprints are distinct from faster running. Sprinting does almost nothing to improve aerobic endurance, but that does not mean it should be ignored. Speed is important to a runner and for a simple example let's take a person who can run only 61s for 400m. Obviously they are never running 4:00 mile. Even with infinite endurance they best they could run would be 4:06. At some level you can speed limited, and working on sprints is good for biomechanics, which I feel (with the success of Salazar) that there is going to be an increasing amount of focus on that when it comes to developing runners.
However, for 99.9% of the population, they are not even remotely close to being "speed limited" They aren't running faster because their endurance isn't developed, and to really reach your potential is the kind of thing that take 6,8 ,10+ years of training at a very high volume and intensity.
There are DEFINITELY pros/cons to both, or perhaps better phrased but faster and slower running are necessary to develop as a runner. Your general slow running at easy/recovery paces help to build general aerobic fitness, and provide the support and foundation (musculoskeltal and neuromuscular) to be able to hand intense workloads. If I sent the average person out and told them to do every week: 8xmile at 10k pace w/2:00 recovery, 10x600m @ 3k pace w/equal recovery, and a long run of 18 miles with the last 6 under marathon pace they would all break down. Quicky. Their bodies are not prepared, structurally, to handle such a workload, nor are they likely to be aerobically prepared or have the stamina to handle such workouts even if the paces are specific to them. Moreover, the more global volume the faster you recover. A runner running 100mpw might barely notice a light session of k repeats but a runner running 10mpw might take 4+ days before he can handle another true workout again.
Think of easy running as your "support" or foundation. It's does some for your fitness on it's own but more importantly gives you the ability to handle more, and intenser, workouts.
Then you have your actual workouts, which, for someone who has been running for a while with a decent mileage are really the important stuff. Workouts are varied but I'll try to lightly break some of them down:
Long Run - This is generally an endurance builder, but unlike an easy it's long enough to be some degree of challenging which of course stimulates a response from the body.
MP - "High End" aerobic work. Anything at marathon pace is big time endurance builder, but it's intense aerobic running and results in more significant gains in aerobic endurance. In the case of actual marathon runners it allows for critical development of efficient at MP. Generally workouts incorporating this range from 6-12 miles @MP, possibily building to more if one is a marathon runner
HMP - HMP - 10 - This is very near classic "tempo" pace. It is designed to target AnT (anaerobic threshold), which is essentially allowing your body to process hydrogen ion better and become more efficient at using the lactate shuttle for energy. It's also a "feel" workout that helps a runner learn to be relaxed and smooth at a fairly intense pace. Workout example for this would be 3-5 miles (20-25 min) at roughly 5k pace +25-30 seconds. It will feel "comfortably hard".
10k pace - 10k pace is either used as intense race specific work (i.e. something like 6xMile w/60 sec recovery), or as a quicker version of a lactate/anaerobic threshold workout (i.e. 10x800m-1k w/60-75s recovery). In the former it's all about race specific running/economy at race pace, as well as light VO2 max work. In the latter variant it's a way of getting roughly a tempo effort in, but at a faster pace
3k-5k pace - True VO2 max work. These paces are used for stimulating VO2 max (basically maximum ability to take in and utilize oxygen). For a racer racing these distance it's critical for them so they develop economy (efficiency) at race pace and to mentally condition for how the race will feel, as well as to learn to be relaxed at quicker speeds.
Mile Pace - These can be used in several ways. With long recovery, say twice the recovery of the running, they are a light workout purely for economy and efficiency. It can make race specific work feel much smoother and relaxed after you've done a bunch of running at mile pace. They are also used as a specific workout for milers (i.e. the classic 10x400 w/60 sec recovery), and 5k/10k runners use them to "sharpen" which puts the last touches on comfort with speed and the ability to handle anaerobic conditions are greatly enhanced by these runs.
800 Pace - Mainly used as specific work for 800m runners or for sharpening/efficiency workouts and possibly anaerobic tolerance (allowing the body to operate well at higher hydrogen ion levels) by runners running 3k/5k distances
100/200/400 pace - Basically sprinting, used for 800m runners as fairly race specific work. Most other runners use it for biomechanics and speed maintenance.
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Got my 2nd best PR today. I would have ran faster but my mind was really messing with me this time... My peripheral vision had that camera flashbulb effect going on in the last 0.5mi that I did. That can't be good. Anyways I'm feeling better now after a nap. Here is the link for your analysys:
http://www.sports-tracker.com/#/workout/neilmurphy/3h65ps1gg8i108kr
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Hey guys, I have a problem.
Everytime I try to run, my legs build up crazy amount of lactic acid. I hydrate before I run (a few hours before), I eat properly and well slept. The thing is, everytime I run for about a few minutes (just simple jogging or really light), my legs build up crazy lactic acid and its difficult to just keep going on. Or at least the sensation I get is my leg gets really tight and really painful. I used to be a short distance runner and I want to push my cardio up.
Is there something I can do to overcome this?
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On January 12 2013 03:12 MiyaviTeddy wrote:
Hey guys, I have a problem.
Everytime I try to run, my legs build up crazy amount of lactic acid. I hydrate before I run (a few hours before), I eat properly and well slept. The thing is, everytime I run for about a few minutes (just simple jogging or really light), my legs build up crazy lactic acid and its difficult to just keep going on. Or at least the sensation I get is my leg gets really tight and really painful. I used to be a short distance runner and I want to push my cardio up.
Is there something I can do to overcome this?
That doesn't sound like fatigue related discomfort. Usually for me if I'm running hard my legs start to feel heavy or rubbery, but not tight and definitely not painful.
Have you run much recently?
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EPT
