Running Thread - Page 74

On February 05 2013 09:31 Cecil wrote:
Been working on my speed. Ran 8 sets of 400m at 1:20-1:35 with a 1:30 walk break in between. The goal is to get to a 6 min/mi 5k pace in the long run. With this set being the norm, what sets should I do next? I'm aiming for 800m sets next, I think..

On February 08 2013 12:47 L_Master wrote:
Gettin closer. Slowly.

Had Air Force DEP PT stuff. Had to run like a mile out, mile back and in between we did like sprints/calthisthenics/jumps. Pretty much the worst stuff you could do for a groin injury.

Good news is, although I'm unsurprisingly sore as shit today, it seems like normal "hard workout when you haven't run in 4 months" soreness, and the groin itself seems okay. Thinking one more week of rehab exercises/massage/stretching and I'm ready to get back out there.

If anyone has been struggling long term with an injury I have to say the rehab and especially massage/foam-rolling seems to have been huge. It makes alot more sense now why elite runners routinely receive sports massages.

On February 10 2013 15:03 AirbladeOrange wrote:


Have you ever had a legit sports massage? There was one trainer I had that could do them right and it was physically one of the most painful things I have ever experienced. She dug into my leg muscles and I would be sweating really bad and in a lot of pain causing some people around to stare at me and have no idea what my deal was.

Foam rolling does seem to be a similar but a less painful and effective version of a sports massage. It's good because you can do it by yourself.

Have you ever had a legit sports massage? There was one trainer I had that could do them right and it was physically one of the most painful things I have ever experienced. She dug into my leg muscles and I would be sweating really bad and in a lot of pain causing some people around to stare at me and have no idea what my deal was.

Just did my first 5K in almost two months, and it was freezing cold outside, but I didn't feel too out of shape, and it was relatively easy minus the cold air.

Came out at 5:28 per km, which was a lot faster than I thought, as I was aiming for 5:45.

is that it opens up my lungs when i do that.

On February 21 2013 16:24 LagLovah wrote:
After a month of rehab after my ski accident im back to running! Going to try and get my 10k below 50 now that i can do longer distances again. Hopefully im done with injury problems now. Time to get serious about training before race season

On February 22 2013 14:27 LuckyFool wrote:
I'm finding as I continue to improve one of the biggest challenges is simply holding back during long runs and pacing myself properly. Too often during longer runs- 25-30 minutes in I'm feeling really strong and want to increase speed and intensity and end up quickly wearing myself out or slightly pull something. I was told for standard long training runs it's fine to run 60-90 seconds slower than your goal marathon pace. (with goal marathon pace training on other days or during tempo runs) anyway I get all cocky and speed up to pace even sub marathon goal pace and then I find myself spending a week or two recovering from some random hip pull or ankle soreness. or a combination of something.

it's as if I need someone to yell at me 30 minutes into a standard long run: DON'T SPEED UP! I've done this probably 2 or 3 times now over the past few months. gah! Probably comes from my background of shorter distance running, I'm simply just not used to running for more than 20-25 minutes at a time and subconsciously I always feel like I should speed up if I still can.

If you are currently in shape to run 5,000m in 15:00, for example, you can start a progression run at 10:00 per mile and be at 8:30 pace after 7-10 minutes, 7:00 pace after 15-20 minutes, and so on until you're cruising along at your high-end pace (circa 5:20 per mile) by the time you're 35-40 minutes into the run. Keep it there on cruise control for another 15-25 minutes (as long as you are not straining), then smoothly tighten the screws for a final few minutes, squeezing the velocity down to 2-mile race pace or faster for the last 30-60 seconds. While this finish feels hard (and can be brutal if you unwisely force the pace), the fast but steady portion of the run should not be any trouble. Strong, purposeful and aerobically challenging, yes. Labored, n

Try it that way. Let it start easy and stay easy until it feels right to pick it up. Do not pick it up all of a sudden, but make a minor increase and let breathing, heart rate, coordination of movement, et cetera all perceptually stabilize before smoothly and gently flowing into another pace pickup. The goal is to continue this process until you lock into the fastest pace that feels strong, smooth and controlled, one that will relax and train a runner (you) but kill a jogger (someone a few seconds per mile slower than you!). Hold that pace until you sense it is about to require some laboring, then either stop there or (if you are in an "I'm running to the barn" mood) gradually press the pedal toward the floor for about three minutes, finishing in a kick that leaves you not wiped out, but feeling so energized that you could conquer the world!

On February 23 2013 05:39 LuckyFool wrote:
Depends on the run or how you want to train in my opinion.

A gradual increase like that I totally agree with and there are tons of benefits, even using it to improve overall speed. but is it smart to run like that every training run you do? I thought maintaining a consistent flat pace for some of the longer training runs (8+ miles) was important as well. I'm probably ramping it up much too hard too fast near the end of some of my long runs.

I thought maintaining a consistent flat pace for some of the longer training runs (8+ miles)

I'm probably ramping it up much too hard too fast near the end of some of my long runs.