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On January 13 2014 10:30 L_Master wrote:
Don't your goals add up to 2:06? Or are those individual races (i.e. you want to run a standalone 36:xx, sub 65 40k tt, etc.)?
I will say if you can run 2:54:40 in Boston you can easily go sub 37 10k. Probably 36 mid or better in a standalone 10k.
Sounds like some pretty good stuff either way. Out of curiosity, how much does a decent but not top of the line road bike cost that you would use in something like triathlon or say a 40k TT? I doubt I can afford it, but it would be fun to get out there and see how I do on the bike, as I don't believe the numbers the trainers at the gym puts out for a second(easy rides @ 230-260W depending on bike, giving paces of 22-24 mph. Threshold type pace is like high 200s low 300s wattage and 25-27 mph. All of which sounds bullshit fast).
Yeah it does add up to about 2:06, but giving myself some more leverage + transition time counts too~
beginner road bike is about 1000$, if you can find a decent one on craiglist you might be able to get a used one for 600$ or so. For time trials, you'd wanna add clip on aerobars, and that's all you'll need.
As for the trainers at the gym, who knows, a lot of trainers are different and maybe you're just a genetically gifted cyclist  .
Riding outdoors also is different because of wind resistance, and wind resistance increases exponentially, so riding from 25mph to 26mph takes exponentially more power than from 14-15. Also your size, body weight and height also has an effect on your speed. The taller you are the more power you'll require to go faster because you have increased surface area against the wind.
a lot of the bulky/chunky guys with thighs the size of my waist can probably put out 240watts easily, but they are at a huge disavantage during climbs. But from what i remember you put out some impressive 10k times so i doubt you fit in the bulky/chunky boat.
For me, when i first started riding my legs never could keep up with my heart. Like, my legs would die way before i can get my heart rate up decently. After a few month of riding, my legs eventually caught up. The downside of that is your quads increase in size noticibly which may negatively affect running in terms of economy
But all that is from my personal experience, if you can start out riding 20mph+ easily, you might seriously be talented and perhaps need to pursue cycling and i'll be forever jealous.
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But all that is from my personal experience, if you can start out riding 20mph+ easily, you might seriously be talented and perhaps need to pursue cycling and i'll be forever jealous.
Running4Eva <3!!
Nah, but during this injury time cycling is a nice break from elliptical on warm days. But for me all I have is a $200 mountain bike that I ride around on. Usually do between 16-18 for an easy ride on dirt trails for that. Terrain isn't especially hilly, but the main trail I bike on climbs about 100'/mile on average.
Build wise I'm currently 5'8" 155 (173 / 70), but if all goes we'll I should be around 62-64kg (140ish lbs) by the time spring is really rolling around.
Totally agree about the wind effect (which iirc is because drag coefficient is cubic power) as going from 20 mph to 25 mph is really difficult, and going for 30 mph is like a sprint effort.
Man, all this talk is making me think I need to "try a tri" (how punny) sometime so I know what is reasonable to expect in different events. Obviously, no one is going to run 10k PR pace in a triathlon, but how much slower do you go? Only thing I can think of without thinking is just to consider the triathlon as a 2 hour type effort, and then judge off what your two hour race pace would be...but somehow I doubt that works well, especially when you consider individual variation in how to attack the race itself.
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On January 13 2014 10:57 L_Master wrote:Show nested quote +But all that is from my personal experience, if you can start out riding 20mph+ easily, you might seriously be talented and perhaps need to pursue cycling and i'll be forever jealous. Running4Eva <3!! Nah, but during this injury time cycling is a nice break from elliptical on warm days. But for me all I have is a $200 mountain bike that I ride around on. Usually do between 16-18 for an easy ride on dirt trails for that. Terrain isn't especially hilly, but the main trail I bike on climbs about 100'/mile on average. Build wise I'm currently 5'8" 155 (173 / 70), but if all goes we'll I should be around 62-64kg (140ish lbs) by the time spring is really rolling around. Totally agree about the wind effect (which iirc is because drag coefficient is cubic power) as going from 20 mph to 25 mph is really difficult, and going for 30 mph is like a sprint effort. Man, all this talk is making me think I need to "try a tri" (how punny) sometime so I know what is reasonable to expect in different events. Obviously, no one is going to run 10k PR pace in a triathlon, but how much slower do you go? Only thing I can think of without thinking is just to consider the triathlon as a 2 hour type effort, and then judge off what your two hour race pace would be...but somehow I doubt that works well, especially when you consider individual variation in how to attack the race itself.
haha we're the same height, i'm like 148-153' ish no racing, and like 145 or 146 racing weight.
how much slower you go depends on a lot of things. From what i've read i've heard two sides of the story. One says, you need to practice doing bricks (or running off the bike, or bike after the swim) to get your body accustomed to the new stress. Running off the bike is a lot more important than riding after the swim. For me, i've noticed that after practicing these brick sessions i'm a lot better now running off the bike. That could be because a). i taught my body how to run more efficiently, or b) i'm a better pacer knowing what it feels to come off the bike and be smart and know how it feels if i'm going out too fast. Or probably a combination of both.
And again, on the elite spectrum. Alistar brownlee only runs 30seconds slower in a tri for his 10k than his open 10k time. It just shows that he is extremely efficient even after 2 prior events.
What i love most about tri's is that there is so much room for improvement. Even if i'm injured in one sport i can completely focus on the other two, and when you come back to running it'll take way less time to get back to your original running shape. I just started back running again and my easy runs aren't much slower than my easy runs before i got injured, i'm guessing now with 2-3 more week i'll be a faster runner than i was before with the amount of aerobic base i developed through the other two sports.
I used to just compete in running events, and when i got injured cross training was a CHORE. I hated pushing myself on the bike and hated pool running. However, with a different mindset and that i actually want to get BETTER at swimming and cycling, I actually WANT to train hard and do those intervals to keep my fitness.
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On January 13 2014 08:11 L_Master wrote:Show nested quote +On January 13 2014 05:47 Malinor wrote:
1. Get below 95kg
2. Run 5k in under 23 Minutes
3. Run 2.000 Km in total
If some of you use Garmin Connect, please add me. I am Malinor there as well. That is some pretty respectable kilometerage, more than what I would think of as health running or basic cardio. You switchin it up from the lifting for a while? If you don't mind my asking, how tall are you and what does your 5k pr sit at right now?
My best 5k sits at 25:03. I should have been able to break this several times, but things just didn't go my way whenever I tried.
I am not really lifting at the moment, mostly because of injuries (which I got from sprinting). But also because I want to drop some weight and lifting is just no fun when in a caloric deficit.
I have a Pull-Up Bar with attached Gymnastic Rings in my flat. Plus a weightlifting belt with weights. So I do a lot of bodyweight stuff which is tons of fun.
Started the "year" (my year started on 27th of December^^) with 110,3kg and I am now at 106,4. I am 180cm. I don't think you should be above 100kg at that height unless you are a serious weightlifter, which I am not right now, So there you go. Considering how I looked when I was 99kg, below 95kg should be enough. 90kg would be around optimal, I think.
The 2.000 Km goal is probably not going to hold up throughout the year... but it doesn't matter. It holds me accountable for now. As long as the weight drops and I finally run a time that satisfies me.. the goal is just a mean to an end.
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Does anyone here have a garmin? I'd like to ask some questions about it.
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On January 14 2014 03:20 Raidern wrote:
Does anyone here have a garmin? I'd like to ask some questions about it.
I use my garmin quite often, a great tool for getting the distance that you want for each workout instead of guesstimating.
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Cut down workout with the team today: Sets of 3x800, 3x400, 3x200. 3:00 rest between 800s, 2:00 between 400s, 1:00 between 200s. Lap jog between sets.
(2:52, 2:50, 2:49) (81, 78, 77) (37, 34, 33)
Worked hard on the reps, but recovery was long so workout wasn't especially taxing and I was able to run at a pretty quick pace. 800s definitely got a little tough at the end, hard to tell if I could sustain that for 2M. Certainly could run at least 5:30 for the mile, 5:20 or faster would be a stretch I think based on how I felt during the 800s and 400s.
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16985 Posts
On January 14 2014 03:20 Raidern wrote:
Does anyone here have a garmin? I'd like to ask some questions about it.
Yes, what do you want to know? I have the Forerunner 210 and it's a really solid watch (although sometimes the satellites take a while to fund). Not that pricey, though it's a step up from the entry levels.
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2014 goals:
sub 20 minute 5K. (ran a 21:35 on new years day)
sub 5:30 mile. (ran a 5:50 late last year)
focusing more on timing goals and speed stuff. Last year was dominated by marathon training which honestly started getting boring, I like hard, fast training and speedwork so much more than just the endless "junk" miles that I got stuck into all last Fall. Hope everyone in here has a successful 2014, hope the Boston training is going well Ypang, just 3 months away now wow!
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On January 15 2014 14:34 LuckyFool wrote:
2014 goals:
sub 20 minute 5K. (ran a 21:35 on new years day)
sub 5:30 mile. (ran a 5:50 late last year)
focusing more on timing goals and speed stuff. Last year was dominated by marathon training which honestly started getting boring, I like hard, fast training and speedwork so much more than just the endless "junk" miles that I got stuck into all last Fall. Hope everyone in here has a successful 2014, hope the Boston training is going well Ypang, just 3 months away now wow!
Pretty sure you can get there no problem, especially since you have that base from those miles (junk miles don't exist ). Start getting some speed and you'll get there no problem. In fact your mile speed is already good enough for sub 20, so an emphasis on some tempo work and 5k pace aerobic intervals should get you into that ballpark.
As always, if you got weight to lose...do it. Roughly 2 seconds per pound per mile is nothing to sneeze at, and now is the best time before you really move into your harder track training.
As far as 5:30 goes, you'll probably get it either way, but if you ran 5:50 off primarily mileage I suspect you'll easily nab 5:30 after a month or two of good track work. Post your sessions up when you start doing em!
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Finally managed to go sub40, with a solid 39:06. Race went well, altough the course was too small for the 600 participants, so I had to slow down the first to 2km´s. (Which is probably not that bad since I usually overpace:-))
In three weeks form now, there will be another 10km on the same course, hopefully I can push my PR again.
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United States24676 Posts
So between the snow storm, a ski trip, and finally some rain I missed a lot of days of running. Yesterday it was relatively nice (40F and cloudly) so I jogged 2 miles at slightly faster than 10 minutes per mile pace (I figured I'd take it easy after taking so many days off, rather than doing my longer ~3.4 mile route). Today there was a threat of rain again so I figured I'd do a quick run and try to fit it in before any precipitation: I ran my 1.5 mile route (actually about 1.47 miles I think) in ~12:40 which is great news. When I start my military training in a bit over 2 weeks I need to be able to run 1.5 miles in 14:00. After 5 weeks of training I need to be able to run it in 12:53. I seem to be right about at the borderline for passing the "out" test. I'll just keep doing some 3.4 mile jogs to maintain my abilities and possibly push my time down a few tenths of a minute.
Although this is a running thread I'll point out that my situps are just barely at the "in" level as well. My pushups still need some work!
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On January 16 2014 06:57 Bentus wrote:
Finally managed to go sub40, with a solid 39:06. Race went well, altough the course was too small for the 600 participants, so I had to slow down the first to 2km´s. (Which is probably not that bad since I usually overpace:-))
In three weeks form now, there will be another 10km on the same course, hopefully I can push my PR again.
Very nice!! Probably felt good to finally get through that barrier and get that monkey off the back, especially since you smashed sub 40.
What are your goals for the rest of the season?
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Good cut-down workout 5xmile w/2:30 jog recovery dropping 10 seconds off each time 6:40, 6:30, 6:20, 6:10, 5:56.
Chilled for about 10 min then 2 400s in 69 and 66.
First 2 were really easy, even the third one wasn't bad. Had to work some on the latter part of the 6:10, and the last one was tough work but I was able to pick up the pace a little. 400s were just about running fast when tired and keeping good form.
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3x5x300 today, plenty of recovery with 90-120 sec walk between each rep and 2 lap jog between sets. Basically just a workout with full recovery that helps to make race paces seem smoother.
Times of (60, 57, 55, 56, 56) (53, 54, 55, 55, 52) (59, 57, 58, 57, 50); so basically 3M of running around 4:50-5:00 pace in a totally non stressful manner.
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Ah man... I haven't been in here in a long time... A while back I was trying to improve my 1.5 mile time and 3 mile time for a fitness test coming in the end of spring. I left off at doing 3M nearly everyday with ease then took like a few months off because I was too depressed to do anything with injuries (I ended up sheepishly running inconsistently with no progress) =( shame on me.
For the past month I've been at it again very seriously. Learned the hard way that my shoes needed to be replaced, and that my form REALLY sucked. Fixed it and it's made a big difference. Currently 4M runs are a breeze, looking to up it even more but I'm looking for some input on this running program I found for improving my 5K time.
http://www.halhigdon.com/training/50934/Intermediate-5K-Training
I'm still sure that I don't have a good running foundation yet, so I don't know if I should look more into speed work or continue to up the mileage.
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Generic plans like that are okay when starting off, and that one isn't bad for a beginner with only one day a week of speedwork. Honestly I think the volume could be a little higher on most of those runs, and one of the rest days cut out if you've been doing 15-20 mpw or more.
Unrelated Note: Fuck the flu.
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Sounds good thanks for the input. I'll make those changes as I follow through with it. Honestly it seems like the same thing I'm doing except the 1 day of speedwork, and the test runs.
Hope ya feel better!
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got a indoor track meet tomorrow, due to one of my teammates injurying his knee while running on ice i'm put into 3 events.
3k, few mins later
1600,
and probably 1600 distance relay medly.
Will be fun to pace this.
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On January 30 2014 20:53 YPang wrote:
got a indoor track meet tomorrow, due to one of my teammates injurying his knee while running on ice i'm put into 3 events.
3k, few mins later
1600,
and probably 1600 distance relay medly.
Will be fun to pace this.
How'd it go?
Double/Tripling is always an "experience"
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EPT
