EPTRunning Thread - Page 8
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dudeman001
United States2412 Posts
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L_Master
United States8017 Posts
On October 08 2011 06:22 Occultus wrote: 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. Your on the right track, you'll do well. Make sure to listen to your body and take it easy if needed as your adjusting to the mileage increase. | ||
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AirbladeOrange
United States2574 Posts
On October 08 2011 07:35 dudeman001 wrote: Just ran after doing squats at the gym. Quads so dead. <3 I just ran then did squats. I feel great. Actually my quads are already sore. I always like running then lifting because running never takes as much out of my muscles as lifting. I also prioritize running over lifting. | ||
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actionbastrd
Congo598 Posts
Now with that said, it doesnt always happen, and can start anywhere from a mile in to 5miles in. i even went to the doctor for it, and we tried to make it happen and ran myself hard on a treadmill and it didnt come up D: he basically told me i was going too fast which i thought was silly since that was after a month and a half of training, and i was running comfortably 5days a week by then. Any ideas on what it is? here is a picture with the location. I dont consider it a big deal and can almost always run through it, its just highly annoying, and sometimes painful. The feeling resembles a bad cramp. It is just under my rib cage, either side. I feel the obvious answer will be to keep it slow, but it happens even when im not exerting extra energy, and it is random, but happens like 75% of the time. ![[image loading]](http://i.imgur.com/vhItP.jpg) Hope you get the idea, Just below my rib cage, maybe a tad under, can be on either side but almost always is on my left side. It is not a side cramp, but is it just a cramp? It happens even when i eat well and stay hydrated... its one of those things ive ignored and has not bit me in the ass yet lol. And when i did run my half marathon it didnt happen. That was awesome ^_^ I was just curious if TL had any input on it. Ive only had it happen while running | ||
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drshdwpuppet
United States332 Posts
I have a question of my own. I used to run track with no problems (workouts daily) but had to take a 2 year break, now I am trying to get back into shape, but my foot erupts in pain within 5 minutes of starting so bad I have to sit down (my dog is not happy about that in the slightest). The pain is mainly focused around the abductor hallicus up to my ankle with minor pain on the outside as well. ![[image loading]](http://i.imgur.com/qThpk.jpg) how do I make this stop because as it is, I cannot run at all, anything faster than a walk makes my foot hurt. | ||
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AirbladeOrange
United States2574 Posts
On October 08 2011 16:07 drshdwpuppet wrote: actionbastrd, those are called side stitches and are a type of cramp that can be caused by numerous things. Prevention involves eating a small snack about 30 minutes before your workout, drinking water right before the workout and maintaining proper breathing technique during the workout. If you need to be rid of them fast while running, put your arms up with hands behind your head and breath into the bottom of your lungs, without holding it there, should go away rather quickly. I have a question of my own. I used to run track with no problems (workouts daily) but had to take a 2 year break, now I am trying to get back into shape, but my foot erupts in pain within 5 minutes of starting so bad I have to sit down (my dog is not happy about that in the slightest). The pain is mainly focused around the abductor hallicus up to my ankle with minor pain on the outside as well. how do I make this stop because as it is, I cannot run at all, anything faster than a walk makes my foot hurt. Try asking in the injury thread in this sub forum and follow those guidelines. | ||
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L_Master
United States8017 Posts
Back out the door here in a few hours for a light 4 or 5 mile shakeout run. | ||
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Occultus
Kenya138 Posts
Another topic i want to bring in, Found THIS article about El_Gs training in various sources over the internet. I mean, we all know the african runners train hard, wether its Kenya, Ethopia or Marocco. But this form of training is another level of hard training. (No EPO discussion please) Aerobic runs at a pace around 3 minutes is incredible. The mileage rarely goes over 80mpw and most of the runs is done in higher heart rates. He also doesnt run longer than 60minutes, like most africans. (This goes for mid and the short long distance athletes, ofc you need long runs for a marathon) In contrast to that, I know a german guy who was European Champion in 2006 over the 10k distance and mostly runs high miles per week (bout 100+) at a very moderate pace in his training with a heart frequency about 140bpm. After returning from Iten, Kenya he said 'i cant do my aerobic jogs even with the lower level kenyans cause they are running like its competition every run'. Galen Rubb seems to do same kind of training with high mileage and lesser tempo workouts. Dont know how to think about this. European training is based on low heart rate, high mileage training, African training is the total opposite. Dont know how the coaches tell you in the States. From what i understand, the point is to get used to high tempo and NOT to give 100% but just to relax while running fast. And this works as long as your body is prepared for this and you dont get injured which is the most important point. Nice article about running relaxed by Weldon Johnson: http://www.letsrun.com/2006/collegesuck.php 'In running however, there are not bonus points for running "hard." The point is to run fast. There is a difference. Don't forget that.' 'Very similar to what Haile Gebrselassie says about his training - "I train twice a day every day, except Christmas."' Conclusion: Run slow enough to do your runs twice a day, as fast as you can, while RELAXING. | ||
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L_Master
United States8017 Posts
Another topic i want to bring in, Found THIS article about El_Gs training in various sources over the internet. I mean, we all know the african runners train hard, wether its Kenya, Ethopia or Marocco. But this form of training is another level of hard training. (No EPO discussion please) Aerobic runs at a pace around 3 minutes is incredible. The mileage rarely goes over 80mpw and most of the runs is done in higher heart rates. He also doesnt run longer than 60minutes, like most africans. (This goes for mid and the short long distance athletes, ofc you need long runs for a marathon) Yea, aerobic running at 3:00/k is definitely incredible, but its nothing out of the ordinary for elites. That pace likely corresponds to roughly marathon pace or slightly slower for a top caliber elite runner. Which just goes to show how insane elite runners are, their marathon pace is a very respectable 8K RACE time even when compared to NCAA D1 level. Higher intensity with slightly lower volume isn't uncommon for someone who is primarily a 1500m guy. Some 800m runners run only 40-60, especially if they are a 400/800 type. I don't know where you got the "like most africans" part for your doesn't run longer than 60 minutes. El G. might not, but its not like runs longer than 60 minutes are avoided in the Kenyan or Ethiopian training systems. 60 minutes a day of running, even for an elite runner would be at most 80 miles per week, which would be very low volume for anyone that isn't a middle distance guy. In contrast to that, I know a german guy who was European Champion in 2006 over the 10k distance and mostly runs high miles per week (bout 100+) at a very moderate pace in his training with a heart frequency about 140bpm. After returning from Iten, Kenya he said 'i cant do my aerobic jogs even with the lower level kenyans cause they are running like its competition every run'. Galen Rupp seems to do same kind of training with high mileage and lesser tempo workouts. Dont know how to think about this. European training is based on low heart rate, high mileage training, African training is the total opposite. Dont know how the coaches tell you in the States. Disagree here. African training is not the total opposite. A typical schedule that many of the runners in Iten are running includes some sort of weekly track session, as well as a weekly fartlek. What IS different is that most of the Kenyan's essentially go alot more threshold training than non african runners. They do many, many progressive runs where the latter portions of the run work down to somewhere between marathon and LT pace (usually right around 2 mmol). They do however, start many of the runs slow. Mind numbingly slow. Like 10 minute pace. That's like a 20 min 5K guy starting his run maybe 13-15 minute/mile pace. From there the run just naturally progresses. The top Kenyans can afford coaches and are often working with good coaches and are following their training plans. The younger and less talented ones are generally training on their own, with the group days where there are the fartlek and track session. High mileage is absolutely a part of Kenyan training, just as it is in the American/European schools. Your just not going to run a decent 5K on less than 90-100 mpw, let alone a 10K, half, or marathon. From what i understand, the point is to get used to high tempo and NOT to give 100% but just to relax while running fast. And this works as long as your body is prepared for this and you dont get injured which is the most important point. Nice article about running relaxed by Weldon Johnson: http://www.letsrun.com/2006/collegesuck.php 'In running however, there are not bonus points for running "hard." The point is to run fast. There is a difference. Don't forget that.' 'Very similar to what Haile Gebrselassie says about his training - "I train twice a day every day, except Christmas."' Conclusion: Run slow enough to do your runs twice a day, as fast as you can, while RELAXING. This is good, completely agree there. Many people get too caught up in running at certain paces and forget to just relax and accomplish the purpose of the run. Running hard just isn't a good way to think about running, and generally results in way to much tension and perceived effort. | ||
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dudeman001
United States2412 Posts
On October 09 2011 03:19 L_Master wrote: Just went for an awesome run, 8 miles with winds whipping and snow flying with about 8 inches already on the ground. Runs in that kind of weather always feel epic (and its hilarious seeing the look on people's faces when they see you out there running) and to be honest if your dressed right they are completely comfortable. Back out the door here in a few hours for a light 4 or 5 mile shakeout run. :D I want snowwwww but it won't be here for another 2 months... if at all. Running in rain or snow is just tops. | ||
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stork4ever
United States1036 Posts
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Sm3agol
United States2055 Posts
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L_Master
United States8017 Posts
On October 09 2011 12:59 stork4ever wrote: What do you guys wear for cold runs? It was a bit chilly this morning so I wore a sweatshirt but once a start snowing I usually have to go indoors. Today it was 30 degrees, about 10-20mph of wind and moderate to light snow. My dress was wind pants, an athletic shirt (but with long sleeves), a pair of thin gloves, and a beanie for my head. Was quite comfortable for the run. As long as I get my extremities covered I'm pretty much set. | ||
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RHCPgergo
Hungary345 Posts
On October 06 2011 16:47 Liquid`Meat wrote: 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! Wow, haha. Yea it's a cool running track. Too bad I inhale a huge amount of smog while I walk there on the bridge. On October 06 2011 16:10 AirbladeOrange wrote: 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! Thanks for your reply! Good to have some insight from a more experienced person. I will try to add one day per week until I get to at least 4-5 days a week, maybe more. As for doing minutes instead of disctance, it would be quite inconvienent, cause I can't just stop at a random point of the track, or else I would have to walk to the end of the island to get home. I could do that, but it would be boring to walk that much. I will just run 1 round (5300 meters) and when I feel ready, I will raise the bar to 2 rounds. As for logging my run, I opened a txt file and log date, distance, time. Should I write down anything else? | ||
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One Student
73 Posts
I'm mostly trying to lose weight as I am 135 kg and my bmi is like 40+. Was wondering what's the average distance I should be covering? As of now I can run about 3 miles or so. Also, should I invest in a heart rate monitor to keep my heart rate up? | ||
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Pondo
Australia283 Posts
Personally I reckon just a nice pair of running shoes is enough. They should be about half a size bigger than your usual shoes I think. | ||
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AirbladeOrange
United States2574 Posts
On October 10 2011 18:17 RHCPgergo wrote: Wow, haha. Yea it's a cool running track. Too bad I inhale a huge amount of smog while I walk there on the bridge. Thanks for your reply! Good to have some insight from a more experienced person. I will try to add one day per week until I get to at least 4-5 days a week, maybe more. As for doing minutes instead of disctance, it would be quite inconvienent, cause I can't just stop at a random point of the track, or else I would have to walk to the end of the island to get home. I could do that, but it would be boring to walk that much. I will just run 1 round (5300 meters) and when I feel ready, I will raise the bar to 2 rounds. As for logging my run, I opened a txt file and log date, distance, time. Should I write down anything else? You're welcome! The only other things I would consider adding to your log is how you felt, something positive, and and signs of improvement. Adding one day per week might be too much. I think a rule is no more than 10% increase no sooner than every 2 weeks. Always be safe rather than pushing it too much and risking injury. If you have a loop you're running you don't have to choose to do it in its entirety. If you're going for time just run around it until you're half way done and turn around to head back. | ||
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L_Master
United States8017 Posts
On October 10 2011 19:32 One Student wrote: Today I ran/jogged/walked till my legs couldn't move at all for an hour :D. I'm mostly trying to lose weight as I am 135 kg and my bmi is like 40+. Was wondering what's the average distance I should be covering? As of now I can run about 3 miles or so. Also, should I invest in a heart rate monitor to keep my heart rate up? A heart rate monitor won't keep your heart rate up, and you can just go by perceived effort anyway. I'd say no, its probably not a worthwhile investment in my opinion unless your very much into the numbers and data. As far as average distance I'd have to ask for what purpose? Are you looking to be a little more fit and lose some weight, run a marathon, become as fast as possible, etc.The short answer is somewhere between 20-150 miles per week. The longer answer is it depends on what your goals are. If your looking for some general conditioning and better health, I'd say 30 minutes a day for maybe 5-6 days a week is good. If your looking to begin working on becoming a fast runner, I'd say working up to 40-50 mpw as a minimum would be good. If you want to be truly competitive and as fast as possible, your going to want somewhere between 100-150 mpw depending upon event and how you personally respond to various training types. I'm by all means no expert One Student but most of the advice in this thread had been against pushing yourself so hard in a run. That's how you injure yourself D: Maybe try cycling too? The OP's advice in the beginner running section is very useful. I don't think there is anything wrong with pushing yourself. In fact, if you want to get better at running you MUST push yourself and work hard. That said, for a newer runner I don't think its necessary. At that point you can make huge gains in fitness from just doing easy jogging, which at the same times allows your body to begin adapting to stress and higher training volumes which enables you to do the hard workouts better and safer when you have enough fitness to really take advantage of them. | ||
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Pondo
Australia283 Posts
"For those new to running their are a few common mistakes that many people make. The first is just plain doing too much, too soon." and "The other common mistake is running too hard. Perhaps because of PE/sports/etc. their is this mentality of "no pain, no gain" when running. This is wrong. Especially for beginner the key is adjusting to running and finding some enjoyment out of it." I'm not arguing because you definitely know more than me. I'm just trying to work out for my training. | ||
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actionbastrd
Congo598 Posts
On October 11 2011 08:27 Pondo wrote: I'm confused now. In the OP it specifically said: "For those new to running their are a few common mistakes that many people make. The first is just plain doing too much, too soon." and "The other common mistake is running too hard. Perhaps because of PE/sports/etc. their is this mentality of "no pain, no gain" when running. This is wrong. Especially for beginner the key is adjusting to running and finding some enjoyment out of it." I'm not arguing because you definitely know more than me. I'm just trying to work out for my training. Its just easier to slowly build up, puts less strain on your body and reduces injuries. You run too hard to the point of collapse 5 days a week you rise the chance of hurting yourself in the process. Just start with whats comfortable and work your way up. My routine when training for my half marathon was, 5 days a week, 2 days off in a row. One of which i did not run but worked out other parts of my body like abs and biking and what not. I personally started out pretty unhealthy by my standards. 12 pack of coke a day n such. I was in no way a big guy tho, but the difference from then and now as far as every day work and living is awesome. I feel way better. Anyways, i started with 1 mile every day. After a week a mile didnt make me sore in the morning, so i raised my mileage a few times a week. This is what i started with when i raised from a mile, and what i ended with just before my big run. Day 1 - other day 2 - 1m day (or short run) - 3m day 3 - 2m. (or med run) - 5m/6m day 4 - 3m (or long run) - 8m or 10m (i did the 10 once every like two weeks. it was a rough route tho) day 5 - 2m (or med run) - 5m/6m This was over the span of a 2 or 3 months? Thats basically it. every week or two depending on how i felt i bumped either my pace or my mileaget. Did everything outdoors other than my other days. Running outsides the best. Especially over a large bridge at 12am ;D I did the 10mile one only two or three times before the 13mile marathon, and those extra 3 miles felt like nothing, but my 10mile route was super hill heavy =o. I cant tell you if this is some official thing to do, but it worked really well for me. Just try rise your mileage or pace every week, doesn't have to be by alot, just what your comfortable with. | ||
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