I've decided to make my next race a 5k. It will be at a 5k/10k/21.1k race put on by Mountain Equipment Coop on June 22.
Not quite sure what kind of time to expect. Will be coming in off of 100+mpw, so slightly tired legs. Somehow I haven't actually raced a 5k in three years or so, and I'm not sure what the course will be like (or how well-marked it will be ), but I think anything under sub-17 would be pretty cool.
On June 03 2013 03:13 SixSongs wrote: Just signed up for my second half-marathon, it's in September. I better start preparing, I want to beat my time of 2h:01m by 10-15 mins :D.
Good luck! Do you have any kind of training schedule or plan worked out?
On June 05 2013 05:27 Don_Julio wrote: Yes, I should do more easy runs. But I love running with medium or hard effort. Easy runs are kind of boring for me. If I feel that I run to hard I'll stop doing hard runs on fridays.
FWIW, I also vote for more easy runs. Easy runs are the majority of most training schedules – a typical breakdown of a 9-run week for someone in the middle of training might contain two workouts, one tempo, one long run, and five easy or recovery runs – and the long run can be slower than the easy ones.
You might find a lot to like in easy runs – I sure do. They're one of the best things about training! Just sit back, listen to some tunes, try not to work too hard, and oogle pretty girls or pretty scenery. What could be better?
On June 05 2013 16:50 Arisen wrote: I ran on a treadmill at my new gym today. With virtually all my running being on hills lately, its INSANE how much easier it is to do the same runs with no incline.
Lack of wind resistance also comes into play here, I believe. Still, if treadmills are what Rodger your Hammerstein, give'er. I know lots of serious runners make good use of treadmills in different portions of their training.
On June 05 2013 16:50 Arisen wrote: I ran on a treadmill at my new gym today. With virtually all my running being on hills lately, its INSANE how much easier it is to do the same runs with no incline. Miss the fresh air, and will probably go for very easy runs outside a few days a week, but when I'm trying to push myself to a new length of run (as in time) I will have to do it on a treadmill. Never got any side stitches until the very last segment of my run and it was hardly noticeable. Easier to controll my pace as well so I don't accidentally go so fast.
On that note, what speed should I be using for an easy run? I was using around 5.3-5.5 mph on my run segments, and I could keep up, but don't know if I should slow from here or stay where I'm at
Most people believe in the 1% incline rule when running on a treadmill to compensate for air resistance. It might make a small difference in how difficult treadmill running is for you.
Why do you feel the need to do longer runs on a treadmill? Is it so you don't have to worry about controlling your pace?
For easy runs you should be able to maintain a conversation if you were running with someone else. Your heart rate should be roughly less than 75% max heart rate. Your max heart rate can be approximated by subtracting your age from 220.
I think until my general fitness is up treadmill is the way to go because every area around my house is so hilly that I'm either not getting the most out of my runs (either I'm going downhill and breezing by or uphill and it kills me to run for even 3-5 mins at a time) I still do prefer the outdoors but while I'm trying to get my fitness level up it would be better to be running for longer at an easier effort than less time with much more effort, no?
Decided today was the day, I was gonna set a new distance record for myself. Went out and did 19.5km, it sure wasn't pretty but I finished.
I had thought that at 9km mark I could find a convenience store to get some water, turns out fancy rich people housing areas don't have them though, had to run back 6 to find water, so that sucked. My watch (Soleus) doesn't do elevation, but at least 3k of the run is uphill, though overall elevation I wouldn't be able to guess.
Fun times anyways, super sore, super tired, but i'm glad I finally got some distance in.
On June 07 2013 12:07 LagLovah wrote: Decided today was the day, I was gonna set a new distance record for myself. Went out and did 19.5km, it sure wasn't pretty but I finished.
I had thought that at 9km mark I could find a convenience store to get some water, turns out fancy rich people housing areas don't have them though, had to run back 6 to find water, so that sucked. My watch (Soleus) doesn't do elevation, but at least 3k of the run is uphill, though overall elevation I wouldn't be able to guess.
Fun times anyways, super sore, super tired, but i'm glad I finally got some distance in.
Terwillegar continues to make a strong case for the title of worst running neighborhood in Edmonton.
Anyway, congrats on the distance! Do you have any goal races on the horizon? Since you can crank out almost 20k, you could try a half marathon for distance shenangians, or a 5k if you want to race and pass a bunch of people.
I actually ended up in Cameron Heights, there's a path that goes under the henday and north from where the Terwillegar rec center is. It's most likely for people biking, since its a huge path, but does the trick for running.
The next 2 races I am doing are the night race(10k) and the half marathon Edmonton Derby, both of which are in August, so no rush, besides that, my 20k needs some work probably a good thing its a while from now
Well this morning I was scheduled for a 10k race but have had a pretty bad cold/temperature since Wednesday morning and don't think I could make it through that long of a race. My nose was completely clogged and they let me switch to the 5k and I did pretty good for how I felt: 18:24 for 3.19 Miles
Just wanted to check in from forever ago and say thank you. This thread helped me get my butt up and out the door running last September, and while I haven't been perfectly consistent, I've definitely changed my mindset when it comes to running. I just ran my first 5k yesterday and enjoyed it! I'm planning on training and running a 10k over the next couple months. Thanks for taking the time out to help us noobies!
Just wanted to check in from forever ago and say thank you. This thread helped me get my butt up and out the door running last September, and while I haven't been perfectly consistent, I've definitely changed my mindset when it comes to running. I just ran my first 5k yesterday and enjoyed it! I'm planning on training and running a 10k over the next couple months. Thanks for taking the time out to help us noobies!
I second this, there is so much great motivation/information in this thread.
I'm running almost every day now and if it hadn't been for this thread, I would still be doing 15 minute runs three times a week instead of 45-60 minute runs 5-6 times a week.
These things are good to hear! Keep updating everyone in the thread with your progress as it will help you stay motivated and help keep you honest in any moments of weakness you may experience. And of course advice and questions are always welcome.
When I first started running, my breathing would get so intense that I would need to slow down, now, the only limiting factor seems to be my legs getting jellofied during long run or hill section.
Also, why is it that after about 35 minutes I will still be running but my breathing slows right down to almost normal breaths? I feel like I can't go much quicker at this stage because my legs are tired.
I'm a beginner and I followed the advice from one guy who said that I should buy new running shoes. I am overpronating, flat feet, so I have had a lot of trouble with my legs. It still hurts when I run but it's only my third day with my new shoes and I will jog rest of the week. My question is if I should take it easier or just keep exercising? I am little bit overweight so my obvious goal is to lose weight but I have noticed I feel much more focused and alert and I just feel healthier overall. I honestly think I have bad running technique so I will try this method tomorrow: Is this good advice? My ankles hurts while I jog so maybe this will help.
If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
No, this wasn't my first day. I have been jogging for the past few weeks(don't know exactly when I started, probably more than one month) with my old and shitty shoes that didn't prevent overpronating. I didn't do that everyday though. I have been trying to improve and followed the couchto5k schedule but I think I will go for my own schedule. The only thing that is preventing me to jog for a longer period of time are my legs. Obviously my condition is not top shape but I think I can keep going for a while and I don't jog all the time as well. I will try the method tomorrow and see if it helps, it feels more efficient and less stress on the ankle. This is my third straight day of exercising, my goal is many weeks ! Oh and btw I will probably play tennis on the weekend so that will be fun with a little bit of variance, I will probably jog before the game though lol
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
No, this wasn't my first day. I have been jogging for the past few weeks(don't know exactly when I started, probably more than one month) with my old and shitty shoes that didn't prevent overpronating. I didn't do that everyday though. I have been trying to improve and followed the couchto5k schedule but I think I will go for my own schedule. The only thing that is preventing me to jog for a longer period of time are my legs. Obviously my condition is not top shape but I think I can keep going for a while and I don't jog all the time as well. I will try the method tomorrow and see if it helps, it feels more efficient and less stress on the ankle. This is my third straight day of exercising, my goal is many weeks ! Oh and btw I will probably play tennis on the weekend so that will be fun with a little bit of variance, I will probably jog before the game though lol
The thing about shoes is you can't expect them to correct your shortcomings in running technique. You need to train your feet (and body) to run efficiently first before you expect any progress. Speaking specifically about shoes, often times they inhibit your natural and more efficient form sometimes causing new problems or making other problems worse if you don't learn how to move properly first. I'll update with some sources for you to check out if you're interested later.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
No, this wasn't my first day. I have been jogging for the past few weeks(don't know exactly when I started, probably more than one month) with my old and shitty shoes that didn't prevent overpronating. I didn't do that everyday though. I have been trying to improve and followed the couchto5k schedule but I think I will go for my own schedule. The only thing that is preventing me to jog for a longer period of time are my legs. Obviously my condition is not top shape but I think I can keep going for a while and I don't jog all the time as well. I will try the method tomorrow and see if it helps, it feels more efficient and less stress on the ankle. This is my third straight day of exercising, my goal is many weeks ! Oh and btw I will probably play tennis on the weekend so that will be fun with a little bit of variance, I will probably jog before the game though lol
The thing about shoes is you can't expect them to correct your shortcomings in running technique. You need to train your feet (and body) to run efficiently first before you expect any progress. Speaking specifically about shoes, often times they inhibit your natural and more efficient form sometimes causing new problems or making other problems worse if you don't learn how to move properly first. I'll update with some sources for you to check out if you're interested later.
Yes, I am aware that I have to correct my running technique. I tried to follow the technique from the video I posted before, it seemed to work better but it feels kind of slow to jog in that pace. It was less stress on my ankle and calf muscles though, I could run much more than I usually do. I felt some swelling on my left calf muscle but I think it was just a mosquito bite lol, not really sure. I have put ice on it now so I am probably good to jog tomorrow! I also jogged up of a big ass hill, hoping my legs will get stronger, it was probably not a good idea. Please, send me the sources.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
No, this wasn't my first day. I have been jogging for the past few weeks(don't know exactly when I started, probably more than one month) with my old and shitty shoes that didn't prevent overpronating. I didn't do that everyday though. I have been trying to improve and followed the couchto5k schedule but I think I will go for my own schedule. The only thing that is preventing me to jog for a longer period of time are my legs. Obviously my condition is not top shape but I think I can keep going for a while and I don't jog all the time as well. I will try the method tomorrow and see if it helps, it feels more efficient and less stress on the ankle. This is my third straight day of exercising, my goal is many weeks ! Oh and btw I will probably play tennis on the weekend so that will be fun with a little bit of variance, I will probably jog before the game though lol
The thing about shoes is you can't expect them to correct your shortcomings in running technique. You need to train your feet (and body) to run efficiently first before you expect any progress. Speaking specifically about shoes, often times they inhibit your natural and more efficient form sometimes causing new problems or making other problems worse if you don't learn how to move properly first. I'll update with some sources for you to check out if you're interested later.
Yes, I am aware that I have to correct my running technique. I tried to follow the technique from the video I posted before, it seemed to work better but it feels kind of slow to jog in that pace. It was less stress on my ankle and calf muscles though, I could run much more than I usually do. I felt some swelling on my left calf muscle but I think it was just a mosquito bite lol, not really sure. I have put ice on it now so I am probably good to jog tomorrow! I also jogged up of a big ass hill, hoping my legs will get stronger, it was probably not a good idea. Please, send me the sources.
The basic principles here are making sure your feet, ankles, and the rest of the body are stable, mobile, and strong enough to run properly. Getting these aspects up to par is step one for forming efficient running technique. It's the foundation on which to build upon.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
Definitely increase the duration. Work on getting to 30-40 min runs. From there on days where you feel great pick it up gradually over last 15 minutes. Then after that starts feeling okay you can start to add structured tempos and intervals if you decide you want to train seriously.
EDIT: I don't really like the land as softly as possible thing. If you really stomp that is probably fine...but running fast requires putting a lot of power into the ground, and that can get lost if you overfocus on soft. I'd much prefer you think "light, quick, and explosive" as far as footstrike is concerned.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
Definitely increase the duration. Work on getting to 30-40 min runs. From there on days where you feel great pick it up gradually over last 15 minutes. Then after that starts feeling okay you can start to add structured tempos and intervals if you decide you want to train seriously.
Can you explain the reasoning for this (stretching to ~35 minutes vs working on being able to jog constantly at a decent speed; say 6 or 7 mph)?
Today I did alternating 1 minute of brisk walk and 2 minutes of 6mph jog for a total of about 20 minutes.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
Definitely increase the duration. Work on getting to 30-40 min runs. From there on days where you feel great pick it up gradually over last 15 minutes. Then after that starts feeling okay you can start to add structured tempos and intervals if you decide you want to train seriously.
Can you explain the reasoning for this (stretching to ~35 minutes vs working on being able to jog constantly at a decent speed; say 6 or 7 mph)?
Today I did alternating 1 minute of brisk walk and 2 minutes of 6mph jog for a total of about 20 minutes.
The idea is basically that at those speeds and your experience the limiting factor is your aerobic conditioning. Running for 30 or 40 minutes is going to improve this WAY faster than running at say 6.5 mph for 10 minutes. Its just a much larger volume of work. Build continuous 1.5 mile, then extend to 3, shooting for 3-5 times per week.
You'll be running at a respectable speeds in no time!
Another thing you can alternate occasionally is running like 30-60s quick, like 10+ mph, then walking/SLOW jogging till you are fresh again. If this gets hard...you need more recovery. Purpose here is to open up the stride without working hard and learn how to run faster comfortably.
On June 12 2013 06:29 micronesia wrote: If you are just starting I don't think you should jog every day. I am about a week ahead of you so I'm starting to increase my frequency.
I'm trying to improve my cardiovascular health, and also work a bit on my form. My primary concern as I jog is to hit the ground with my feet as softly as possible. I'm also trying to avoid having my head bob up and down as I jog but I'm finding that difficult.
I've been doing interval training. The first day I walked for 2 minutes at 4 miles per hour and jogged for 30 seconds at 5 miles per hours. The second day I walked for 1 minute and then jogged for 1 minute at 5 miles per hour, etc. A couple of days later (today) I am switching between walking at 4 mph (either 30 seconds or a minute) and then jogging for a minute at 5, 6, or 7 mph. I did one stretch of 90s at 7 mph to finish my run (followed by a cooldown). In a few more sessions I will try jogging say, a 10 or 11 minute mile continuously, and then once I'm comfortable either stretch it to 1.5 miles at that pace or increase the speed for 1 mile... not sure which. After that I'll try to do most of my running outside, weather permitting.
Definitely increase the duration. Work on getting to 30-40 min runs. From there on days where you feel great pick it up gradually over last 15 minutes. Then after that starts feeling okay you can start to add structured tempos and intervals if you decide you want to train seriously.
Can you explain the reasoning for this (stretching to ~35 minutes vs working on being able to jog constantly at a decent speed; say 6 or 7 mph)?
Today I did alternating 1 minute of brisk walk and 2 minutes of 6mph jog for a total of about 20 minutes.
The idea is basically that at those speeds and your experience the limiting factor is your aerobic conditioning. Running for 30 or 40 minutes is going to improve this WAY faster than running at say 6.5 mph for 10 minutes
Hm this makes sense. It simply improves your cardiovascular health in less days overall. I'll give that a shot.
EPT
), but I think anything under sub-17 would be pretty cool.
! Oh and btw I will probably play tennis on the weekend so that will be fun with a little bit of variance, I will probably jog before the game though lol
