Running Thread 2014 - Page 18

On July 08 2014 12:39 dudeman001 wrote:
My music pouch is only big enough for a tiny mp3 player, so I can't strava with mah phone D:

On July 08 2014 12:56 L_Master wrote:


Maybe I'm wierd, but I just carry my phone and use it for my GPS/music.

I really need to get a watch though and cut back on the music for nearly every run.

On July 08 2014 12:56 L_Master wrote:


Are you L.K.?

On July 08 2014 13:50 dudeman001 wrote:

Personally I hate having stuff in my hands. I can't avoid holding my keys, but an armband for music and a watch is all I ever take.

But with this strava group maybe I should reconsider

then my heart rate goes crazy(peaks up to 180+, which is not advised at my age 27)

On July 09 2014 01:34 L_Master wrote:


I don't know who is doing the advising, but having your HR up high is not a bad thing, and for a 27 year old guy 180 isn't even super high just based of formula's. It is however a little too hard to be running at first as you adapt. For most of your runs I'd rather see a HR of 65% of max give or take, which is probably in the neighborhood of 120-135.

HIIT...aka interval work is neither 'better' nor 'worse' than steady running. Both are part of a training program and a combination of both is needed for optimum training. For a newer running though, it's best to stay away from harder stuff until your body has adapted to running some. Your first priority should just be building a solid base, get to where you are running 5-6 days a week for a total of 40-60km per week. Don't do this suddenly, but gradual build. First week might be 3 runs of 5k, then you add a day each week, so a month later you are running 6x per week. Then add a little length to the runs and you're there. At that point you're ready to think about adding some actual running workouts.

Remember runs at this point should be easy, if you do know your max HR...65% is a good guideline. If not, just go by what is quite easy. You should feel like you could sing some, and the pace ought to feel like one that would be no problem to hold for several hours.

On July 09 2014 02:09 Flying Potato wrote:


For me, there is no such thing as an easy "run" lol. I don't think there is a pace that I could run at for several hours if I had to, but if I speed walked I definitely could. I would like to run rather than walk though (as much as possible anyways). Do you think I should start by simply exercising for an hour, while running as much as possible as slow as possible and speed walking when I have to? I'm considering something like 4 days a week, with this as a general guideline, and when I can actually run the whole 60 minutes I would start considering specific workout plans. If this isn't a bad idea, do you think that I should try to mix up the runs, like 1 day I try to run at a faster pace, one day I try to do some sprints at the end, one day I exercise for longer than usual, and one day would be the standard 60 minutes?

Btw, I'm not the guy you were responding to.

On July 09 2014 02:56 L_Master wrote:


Sure there is. The several hours thing refers to aerobically challenged. As a new runner, running for several hours would still be very tiring because the body hasn't adapted to the stress of running and muscles would become fatigued. But aerobically you could still feel fine, breathing controlled and not anywhere near the point of it hurting.

60 minutes is probably a little aggressive at first, I'd start more in the 30-45 min range and build frequency until you are running 5-6 days a week, then up the volume some.

You definitely should not be running hard enough that you have to walk. It might mean running at near walking speeds at first for it to be easy, and that is fine. What I'd also recommend is after each run you do 4-6 20 second bursts at just a little under an all out sprint. 2-3 minutes of walking between each, because these are NOT meant to be hard in any way. They just help you stay in contact with speed and good running form.

On July 09 2014 03:36 Flying Potato wrote:


So you would recommend uping days ran first over time ran, and avoiding walking? The 20 second almost all out thing was what I was referring to with the sprint day. What base ought I establish first before I follow a more rigid running plan, and do I need to incorporate different types of runs at this level? Thanks for da help masta

On July 09 2014 04:29 L_Master wrote:


Nah at this level you don't need to incorporate anything much fancier. You just want to get some aerobic base, and strengthen the structural system (bones/ligaments/tendon/etc.) so that you're body is prepared for harder, faster training.

I would up the days first over time because in general more shorter runs are less stressful on the body than fewer longer runs.

As for the faster stuff, if you wanted to do one true sprint day that is fine as well. If so I'd alternate between hill sprints (5-10% grade is ideal) and flying 60s on the track. After each sprint walk for at least 3-5 minutes...it takes that long for solid sprint recovery. I'd start at 2-3 of each, and graduall build each week until you are doing 6-8 sprints.

The "sprints" after the regular easy runs aren't really sprints. They shouldn't be all out, but they should feel a little "sprinty" if that makes sense. The idea is to stay in touch neuromuscular with speed, and develop good stride mechanics. Running fast helps promote this, because it's much harder to have bad form when you are really running fast.

On July 09 2014 06:01 Flying Potato wrote:


Yeah I get what you mean. Right now it's less about goal setting/PRing and more about getting to the point where I can run consistently and without much risk of injury. I never thought about how running faster encourages better form, maybe that's why I feel the need to push myself too hard when running. Do you feel that weight lifting is advisable at all, or at least not in contrast with my ultimate goal (to run long distance well)? Nothing overly severe, just three days a week of mostly upper body training. I haven't been lifting for running reasons really, just for general fitness.

On July 09 2014 07:07 L_Master wrote:


If you're going to lift for distance running, you want to include the lower body and lift heavy and explosively. The idea is that you get your endurance/distance stimulus from running training, and because of the idea of specificity if you want more endurance work just go run more.

So, you end up using the gym training to improve speed side capabilities...essentially your CNS able to recruit muscle fibers as well as explosiveness and speed. Lifting heavy is ideal, because it doesn't promote as much hypertrophy...getting bigger, especially in the upper body, is generally not beneficial to distance running. Getting stronger however is. As far as actual lifting goes, think things like squats, bench, cleans, snatch, plyometrics, etc. Some of those if you are new you might not want to start out lifting heavy and explosive (3-5 rep range for a set) until your technique is good, but that would be the ideal distance weightlifting regimen. Some core work never hurts.

All that said, if you are also just trying to look good...nothing wrong with some normal hypertrophy type lifting. An extra 10 lbs of upper body muscle isn't going to be the end of the world, unless you are say...trying to get from 13:20 in the 5k down to 13:10.

On July 14 2014 14:06 Bonham wrote:
Does anyone have any advice for blisters? Some New Balance shoes I thought I had made peace with betrayed me on Thursday and half of my left heel is now one big blister. Any tips to make it go away fast beyond "don't pop it" would be appreciated. I've managed to avoid breaking it so far thanks to my trusty adizeros, but it's quite uncomfortable and I just want it to go away.

On July 14 2014 14:06 Bonham wrote:
Does anyone have any advice for blisters? Some New Balance shoes I thought I had made peace with betrayed me on Thursday and half of my left heel is now one big blister. Any tips to make it go away fast beyond "don't pop it" would be appreciated. I've managed to avoid breaking it so far thanks to my trusty adizeros, but it's quite uncomfortable and I just want it to go away.

On July 15 2014 00:47 L_Master wrote:


Duct tape. I'm serious. Slap some of that over the blister and it reduces the friction massively, to the point where I could usually run right after.

On July 15 2014 00:47 L_Master wrote:
I'm up here currently near Vancouver, WA enjoying some sea level fun. And some brutal heat and humidity. Did one run in 102 + humid, was was pure misery.

Best run was yesterday, where I essentially just cruised 10M in a little under 67 min, so about 6:40 pace. Didn't even feel like I was working too hard either. Maybe not quiet easy, but very much aerobic and under control. Will be fun to see how the tempo goes.

Oddly, I can't seem to ride any faster here. Part of that is that the trail is curvy, but even on flats I'm still only able to cruise 20-22. Perhaps that's an air resistance v increases wattage thing, with resistance equal ing the increased wattage.