EPTLast lap could have been way faster...might be able to run 5:30/19 low. If I can get back to full health looks like I might have outside shot at PRing in the fall...which would be something!
Running Thread - Page 94
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L_Master
United States8017 Posts
Last lap could have been way faster...might be able to run 5:30/19 low. If I can get back to full health looks like I might have outside shot at PRing in the fall...which would be something! | ||
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AirbladeOrange
United States2573 Posts
On June 13 2013 05:25 L_Master wrote: 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. Yes, I agree that this is a better way to do it. But if you're very new to running it's fine to do walk/run intervals until you've worked up to where you can do steady easy running for 20+ minutes. | ||
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L_Master
United States8017 Posts
On June 13 2013 07:17 AirbladeOrange wrote: Yes, I agree that this is a better way to do it. But if you're very new to running it's fine to do walk/run intervals until you've worked up to where you can do steady easy running for 20+ minutes. Oh yea. Absolutely that is fine. | ||
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Don_Julio
2220 Posts
My legs and particularly my left foot felt really tired at the end of runs. It wasn't painful, it just felt tired. I took it as a sign of a creeping injury. So I reduced the running distance in the past week and my foot feels good again. I was trying to jump from about 33 km of weekly running to over 50. 50 km is way too much at the moment. I think I will just try to keep running four times a week with three easy ones that have a good longevity (11 - 13 km) and one temporun OR interval. That will get me used to more training days and more distance. That's my plan for the next four weeks till the two races in my cup. (Have to stay ahead of my best friend) After that I'll take some time to slowly increase the weekly distance with one long jog to prepare for my HM and maybe runnning five times a week. So thanks guys for bringing me back to earth and preventing injury. | ||
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L_Master
United States8017 Posts
There is a differernce between fatigue from training and injury...but recognizing the difference is the hard part. Hard enough even elites make mistakes there occasionally and get injured. Playing it safe is the best option 99% of the time. | ||
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berated-
United States1134 Posts
On June 14 2013 06:05 L_Master wrote: @don Julio - Yea, that seems like the good conservative route. Why rush somewhere when becoming a good runner happens over a 5, 10 or even 15 year period? There is a differernce between fatigue from training and injury...but recognizing the difference is the hard part. Hard enough even elites make mistakes there occasionally and get injured. Playing it safe is the best option 99% of the time. But sometimes you just have to push the limits! I'm hoping not to get injured right now, I have two days left on 70mi in 7 days. I'm at 53mi on 5 days, will do 8 more tomorrow and 10 on Saturday for my birthday to end the 7 days. Feeling fatigued right now, but surprisingly good. Just got the Grid foam roller and used it last night for the first time and I think it was a great purchase. | ||
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Bonham
Canada655 Posts
On June 13 2013 05:31 L_Master wrote: Recovery creeping along. Not near full time running yet, but gradually gaining fitness. Today did 4x1k (4:00, 3:58, 3:55, 3:50) w/2 min recovery. Then, off same 2 min recovery, mile in 5:42 going 92,90,89, 71. Last lap could have been way faster...might be able to run 5:30/19 low. If I can get back to full health looks like I might have outside shot at PRing in the fall...which would be something! Wait, what? You feel like you could knock out a 69s 400m in the last lap of a mile after all that time sidelined by injury? Jeez, man. I'm in peak volume, and if I get under 75 on a 400m interval workout I feel pretty good. You've got some snap in those legs. I'm excited to see what you can do with a stretch of good health -- I think it could be pretty special. | ||
micronesia
United States24682 Posts
How many steps per second should you take when jogging/running? How many steps per breath? | ||
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AirbladeOrange
United States2573 Posts
On June 14 2013 14:45 micronesia wrote: I jogged more today. I tried to see if I could keep up a jog without switching to walking. I jogged at 5 miles per hour for 18 minutes, then upped it to 7 miles per hour for 2 more minutes. I was pretty spent after that! How many steps per second should you take when jogging/running? How many steps per breath? I don't think you should be paying attention to how fast you're running at this point. Just stick with gradually building up how long you can keep an easy pace; one that you could maintain a conversation with if you were running with someone. The most efficient steps per second is about 3. However, it's generally difficult to get it to that with good form unless you're running pretty fast. So just try to get it somewhere near that if you're not already but don't go crazy with it. The most common mistake I see with newer runners is that they overstride. So there is a good chance you can benefit by shortening your stride a bit but I don't know for sure what yours is like. Keep your feet on the ground for as little time as possible (but still having enough force to get a good push off the ground) and that requires you not to have too long of a stride. Does that make sense to you? | ||
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L_Master
United States8017 Posts
On June 14 2013 14:33 Bonham wrote: Wait, what? You feel like you could knock out a 69s 400m in the last lap of a mile after all that time sidelined by injury? Jeez, man. I'm in peak volume, and if I get under 75 on a 400m interval workout I feel pretty good. You've got some snap in those legs. I'm excited to see what you can do with a stretch of good health -- I think it could be pretty special. Its wierd tho, as I dont see myself as a guy with crazy wheels. 400m best is 61, though with around 13 flat speed for 100...I should be able to go faster. I think primarily I could go quick there because none of the previous stuff was especially taxing as I was in better shape than expected. Helps too that this was at 2k feet when normally I am at 7000. I really am surprised at how in shape the elliptical seems to have kept me over these 7months...especially given that the weight is clearly higher than it needs to be. | ||
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micronesia
United States24682 Posts
On June 14 2013 14:59 AirbladeOrange wrote: Well I gotta set the treadmill to something! Even if I wanted to run outside it's been rainy all week :pI don't think you should be paying attention to how fast you're running at this point. Just stick with gradually building up how long you can keep an easy pace; one that you could maintain a conversation with if you were running with someone. I find this incredibly boring. I just started listening to music which helps, but I'm finding the cord for the earphones annoying. I ran it from my shorts pocket and under my shirt, and then literally paper-clipped the wires to the collar of my shirt, but that's a pain in the ass. Nothing else seems to work. If I run the cord outside my shirt it will get in the way of my arm, and the weight of the cord will pull them out of my ears as I move around.The most efficient steps per second is about 3. However, it's generally difficult to get it to that with good form unless you're running pretty fast. So just try to get it somewhere near that if you're not already but don't go crazy with it. The most common mistake I see with newer runners is that they overstride. So there is a good chance you can benefit by shortening your stride a bit but I don't know for sure what yours is like. Keep your feet on the ground for as little time as possible (but still having enough force to get a good push off the ground) and that requires you not to have too long of a stride. Does that make sense to you? This is what I've been trying to do. As you said, at slow speeds it's hard to take small enough steps, but I'm managing, I think. | ||
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AirbladeOrange
United States2573 Posts
On June 14 2013 15:17 micronesia wrote: Well I gotta set the treadmill to something! Even if I wanted to run outside it's been rainy all week :p I find this incredibly boring. I just started listening to music which helps, but I'm finding the cord for the earphones annoying. I ran it from my shorts pocket and under my shirt, and then literally paper-clipped the wires to the collar of my shirt, but that's a pain in the ass. Nothing else seems to work. If I run the cord outside my shirt it will get in the way of my arm, and the weight of the cord will pull them out of my ears as I move around. This is what I've been trying to do. As you said, at slow speeds it's hard to take small enough steps, but I'm managing, I think. Go run outside or with a training buddy! That way you won't need music. Find out what makes easy running the most enjoyable for you and have fun with it. Find new places to explore or new sights to see. Mix up what you're doing and where you're running. It's good to keep the 3 steps a second thing in mind but just make sure you're not shuffling to do so on slower runs. | ||
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Bonham
Canada655 Posts
On June 14 2013 15:12 L_Master wrote: Its wierd tho, as I dont see myself as a guy with crazy wheels. 400m best is 61, though with around 13 flat speed for 100...I should be able to go faster. I think primarily I could go quick there because none of the previous stuff was especially taxing as I was in better shape than expected. Helps too that this was at 2k feet when normally I am at 7000. Well, in my totally uninformed opinion, anyone who can get within spitting distance of a 60s 400m has some speed. The fastest 400 I've clocked this season was 68 – though, admittedly, that was the final rep of an interval session. | ||
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L_Master
United States8017 Posts
On June 15 2013 04:55 Bonham wrote: Well, in my totally uninformed opinion, anyone who can get within spitting distance of a 60s 400m has some speed. The fastest 400 I've clocked this season was 68 – though, admittedly, that was the final rep of an interval session. Given that you have gotten pretty fast pretty quick I'd be quite interested to see what you would be capable of at 100, 400, 800. In my mind, perhaps because of my goals, 60s is on the slow side. Looking back if you want to run under 4:20 for the mile (this is usually sufficient for 14:xx) its pretty requisite you have 2:00 800 ability, which in turn almost always requires 55-57s 400m ability. It becomes a little less important as distances get longer though, as I know a guy that ran 2:21 with about 61s max speed, but it definitely matters. Speed becomes more and more crucial then faster you are talking. Unless you are my friend (16.5/74 "speed") almost everyone is fast enough to run 17+ for 5000. Talking about elites: if you want to race at the elite level for 5000/10000 50-51s speed is an absolute requirement. An elite miler needs 47-49 speed, and 800 guys about 45-47 low (endurance 800 guys like a symmonds are 46/47 guys, whearas speed oriented Rudisha is a 45.15 guy) | ||
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Kronen
United States732 Posts
What's your take on custom insoles? Do you use them/suggest them? One of my running buddies swears by them especially as he says it opens up his running shoe options. The ones he uses I think are the Road Runner molded ones, not custom orthotics that are mail order via box-mold. | ||
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Komei
50 Posts
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L_Master
United States8017 Posts
On June 16 2013 00:07 Komei wrote: Shoes don't matter. Just get a shoe that doesn't interfere with your foot mechanics. That's often the cheapest shoe. You just have to build up very slowly and hope you run with proper form. That's...not really true. A good, properly fitted shoe for your gait can really add to the comfort of running and help prevent injuries. | ||
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micronesia
United States24682 Posts
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Bentus
Germany86 Posts
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Arisen
United States2382 Posts
When is it the right time to bump up the pace? | ||
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