EPTRunning Thread - Page 98
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Bonham
Canada655 Posts
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AirbladeOrange
United States2573 Posts
On June 23 2013 08:54 Bonham wrote: Thanks! Any training advice you've got would be much appreciated :p Do what it takes to give yourself the opportunity to enjoy every run, workout, and race you do. | ||
micronesia
United States24740 Posts
On June 23 2013 07:34 L_Master wrote: If I did the quarter mile before the mile, or if it wasn't hot/sunny, I probably could have done it faster... however given the conditions I think that's about as fast as I could do it without seriously risking throwing up at that point. My legs were not a problem... it was just a cardio limit.I'm near 100% confident you could run the quarter in 75s, probably more like 65-70s...unless you are especially overweight. If your legs didn't feel like jelly with 150m to go and taking all focus the last 50-100m to not totally lose form and/or fall...you left slot in the tank. As far as the 1.5 mile, are you talking about an all out race, or being able to cruise it without dying? I may need to pass a fitness test which uses 1.5 miles as the measure. I think I mentioned the details earlier but if you need them for any reason let me know. edit: oh and I'm not overweight | ||
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remedium
United States939 Posts
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L_Master
United States8017 Posts
Mile in a few days, then 4th of July 4M. | ||
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Kronen
United States732 Posts
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Arisen
United States2382 Posts
When I was at 15 mins, I felt so good, I sped up to 5MPH, and that made it kind of hard, otherwise I didn't see me even being very tired after the run. So, my next weeks routine is Day1: Jog 5 mins, walk 3 Jog 8 Walk 3 Rpt 2x Day2: Jog 10 mins Walk 3 Jog 10 Day3: Jog 22 mins After this week its all 25 mins staight and up. So, what should I be doing to gradually up my pace this week? Lmaster said increase pace every 2 min by .1 mph until it feels like you can't call it easy anymore, then back down by about .2 - .3 last week. Since the jog sessions are a little shorter this week till day 3. Should I just do normal 4.0 till day 3, then try what Lmaster said? Furthermore, how do you know when you're at an "easy" pace. I know it's been said many times that easy running should be done at a pace where you could hold a conversation. However, I never feel like that when I'm running, even if I'm running at 3MPH. When my body is moving the way it does when I'm running, I really have to work on keeping my breathing even and easy, and I could not in any way hold a conversation (I suspect that my asthma that has receded over the years has mainly manifested itself as exercise induced asthma. I can definitely feel a contraction in my air ways when I run, though I can control it when I'm trying to really regulate my breathing patterns). Furthermore, I feel much worse at the beginning of my run than when I get into a good pace, mainly the muscle groups around the back of my knee (lower part of my hamstrings, upper calves) | ||
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L_Master
United States8017 Posts
Furthermore, how do you know when you're at an "easy" pace. I know it's been said many times that easy running should be done at a pace where you could hold a conversation. However, I never feel like that when I'm running, even if I'm running at 3MPH. When my body is moving the way it does when I'm running, I really have to work on keeping my breathing even and easy, and I could not in any way hold a conversation (I suspect that my asthma that has receded over the years has mainly manifested itself as exercise induced asthma. I can definitely feel a contraction in my air ways when I run, though I can control it when I'm trying to really regulate my breathing patterns). Furthermore, I feel much worse at the beginning of my run than when I get into a good pace, mainly the muscle groups around the back of my knee (lower part of my hamstrings, upper calves) One way is to play with taking your HR. Being that you don't know your max, something between 125-140 is probaly good. Another is breathing, roughly 3-4 steps for each breathe tends to coincide with easy. Generally is you are running easy, especially if run is shorter though, you will feel almost refreshed at the end of the run and not tired. You will also feel likw,effort wise (not neccessarily muscular fatigue wise) you could run for hours at that pace Also, conversational doesnt mean like a totally normal conversation. More like you can get a couple sentences out without gasping for air right afterwords. Truth is though...easy is easy. In the same way you know if you are hungry, or sleepy, of thirsty you should know the effort is easy. So, what should I be doing to gradually up my pace this week? Lmaster said increase pace every 2 min by .1 mph until it feels like you can't call it easy anymore, then back down by about .2 - .3 last week. Since the jog sessions are a little shorter this week till day 3. Should I just do normal 4.0 till day 3, then try what Lmaster said? Stick with the C25K stuff is fine. If it feels really easy, then you can gradually play with picking it up. Just do subtle .1 pick ups though, not the dramatic 1mph kind. I'd even say if you feel great the last few minutes pick it up to where it feels strong/fast...but not so much it feels hard or starts hurting/burning | ||
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AirbladeOrange
United States2573 Posts
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Wrongspeedy
United States1655 Posts
Mon-Fri 30 minute run 20 push ups 60 crunches 20 push ups 60 crunches 20 push ups 60 crunches Just started running again about 3 months ago so I feel pretty comfortable with my 30 minutes a day 5 days a week. The crunches seem to be cake. I have long arms so I hate the push ups  | ||
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AirbladeOrange
United States2573 Posts
On June 26 2013 15:59 Wrongspeedy wrote: I am on my 2nd week of a new routine Mon-Fri 30 minute run 20 push ups 60 crunches 20 push ups 60 crunches 20 push ups 60 crunches Just started running again about 3 months ago so I feel pretty comfortable with my 30 minutes a day 5 days a week. The crunches seem to be cake. I have long arms so I hate the push ups Have you tried varying up the types of pushups and core work you do? | ||
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Wrongspeedy
United States1655 Posts
On June 26 2013 16:01 AirbladeOrange wrote: Have you tried varying up the types of pushups and core work you do? I hadn't thought of different types of push ups, but I every few days I have been switching and doing side crunches. Thanks I will look into that. I used to really like inverted situps. Really happy with my runs though, I just keep myself at a pace I can sustain for 30 minutes then I run the last 1/4 of a mile as fast as I can at that point. | ||
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AirbladeOrange
United States2573 Posts
On June 26 2013 16:08 Wrongspeedy wrote: I hadn't thought of different types of push ups, but I every few days I have been switching and doing side crunches. Thanks I will look into that. I used to really like inverted situps. Really happy with my runs though, I just keep myself at a pace I can sustain for 30 minutes then I run the last 1/4 of a mile as fast as I can at that point. Doing different types of pushups is a good idea but doing different exercises for your core is an even better one. Doing too many exercises where you have to bend your back, like crunches, is generally not good. Get a weight or medicine ball or some heavy object and use that to do some twisting motions while keeping a neutral spinal position. Twisting abs is better for runners than straight crunches. Look up some variations for your exercises and try them out and see what you think. It's good that you have worked up to 30 minute runs but be weary of sprinting the end of every run if you're trying to train to become a better runner. There is no benefit by doing that as it contradicts the idea of doing an easy run. Maybe if you did a workout once or twice a week with some faster stuff that made you tired you wouldn't feel the need to unleash the beast at the end of your runs. | ||
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Wrongspeedy
United States1655 Posts
On June 26 2013 16:16 AirbladeOrange wrote: Doing different types of pushups is a good idea but doing different exercises for your core is an even better one. Doing too many exercises where you have to bend your back, like crunches, is generally not good. Get a weight or medicine ball or some heavy object and use that to do some twisting motions while keeping a neutral spinal position. Twisting abs is better for runners than straight crunches. Look up some variations for your exercises and try them out and see what you think. It's good that you have worked up to 30 minute runs but be weary of sprinting the end of every run if you're trying to train to become a better runner. There is no benefit by doing that as it contradicts the idea of doing an easy run. Maybe if you did a workout once or twice a week with some faster stuff that made you tired you wouldn't feel the need to unleash the beast at the end of your runs. I know its not true but part of me feels like I will lose my burst if I only focus on maintaining a speed I could run at for hours. I like playing soccer and basketball so I feel like my burst is important to me. That being said I wouldn't say that I am sprinting that last quarter of a mile but I do like the idea of making my last quarter of a mile my fastest of the run. | ||
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bypLy
757 Posts
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L_Master
United States8017 Posts
On June 27 2013 02:14 Wrongspeedy wrote: + Show Spoiler + On June 26 2013 16:16 AirbladeOrange wrote: Doing different types of pushups is a good idea but doing different exercises for your core is an even better one. Doing too many exercises where you have to bend your back, like crunches, is generally not good. Get a weight or medicine ball or some heavy object and use that to do some twisting motions while keeping a neutral spinal position. Twisting abs is better for runners than straight crunches. Look up some variations for your exercises and try them out and see what you think. It's good that you have worked up to 30 minute runs but be weary of sprinting the end of every run if you're trying to train to become a better runner. There is no benefit by doing that as it contradicts the idea of doing an easy run. Maybe if you did a workout once or twice a week with some faster stuff that made you tired you wouldn't feel the need to unleash the beast at the end of your runs. I know its not true but part of me feels like I will lose my burst if I only focus on maintaining a speed I could run at for hours. I like playing soccer and basketball so I feel like my burst is important to me. That being said I wouldn't say that I am sprinting that last quarter of a mile but I do like the idea of making my last quarter of a mile my fastest of the run. If you are worried about sprint speed just do a few 20-30s accelerations at a fast, but not 100%, clip after the run. Full recovery between each. You could also do a session once a week of 30m all out sprints with running start and/or 8-10 sec hill sprints. That will MORE than keep your top end in tact. As far as the end of the run pick up...that's fine. There is a massive difference between picking the pace up by 30-60s per mile for the last 400m of a run compared to hammering a last quarter at 60s odd seconds. Basically a stronger last quarter won't hurt you...but keep it in the comfort zone and not to the point of working hard or hurting. | ||
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Bonham
Canada655 Posts
Went 5x1000 with 600m active recovery in 3:05, 3:10, 3:09, 3:13 (blech), 3:10, then 6x100 with 300m recovery in 18, 17, 16, 17, 18, 17. So it turns out I am not a sprinter, but I had a lot of fun. The median age was about 35, and afterwards everyone fist-bumped, which I thought was pretty hilarious. I will definitely run with this group again. | ||
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L_Master
United States8017 Posts
Racing on the 4th, and probably the 14th because its for a really great cause, but aside from that not planning to do much running in July to try and get 100% healthy. Looking at alot of elliptical, and trying some pool running as well. Really the main focus will be on eating healthy and getting back to where I need to be weight wise. | ||
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AirbladeOrange
United States2573 Posts
On July 02 2013 09:59 L_Master wrote: Okay, going back to altitude after almost 5 weeks at sea level is...a shock to the system if you will. Racing on the 4th, and probably the 14th because its for a really great cause, but aside from that not planning to do much running in July to try and get 100% healthy. Looking at alot of elliptical, and trying some pool running as well. Really the main focus will be on eating healthy and getting back to where I need to be weight wise. How do you know where you think you should be with your weight? | ||
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L_Master
United States8017 Posts
On July 02 2013 12:28 AirbladeOrange wrote: How do you know where you think you should be with your weight? Well, back when I started in mid 11' I dropped from 175 to very high 140's which is where I remained for most of my running fluctuating between say 148-153. I certainly expect I can stand to lose another 5-10 pounds from there, given that at those high 140's I still wasn't showing abs and had hints of love handles. As I see it there are two good approaches that can work for finding a good race weight: 1) Keep losing weight gradually until you reach a point where you don't quite feel you can train right, then go back up 3-5 pounds. 2) Clean up your diet, eat according to hunger/training demands, and let your weight settle where it naturally will (which is often quite near your correct race weight). | ||
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