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Dang the more I use strava the more I grow to like it. The only feature it is currently lacking that would be stellar is a way to sort runs by self selected category (i.e. tempo, race, 800s, easy, long, etc) and just having a general log list like runningahead where you can see all your runs, i.e:
Date Activity Course Type Length Duration Pace
7/24 Run Santa Fe Trail Easy 6 mi 42:00 7:00
7/24
7/23
7/22
7/22
Add something like that in and the site would be about as complete as I can imagine. The social side of strava is somewhat fun, and obviously the segments are good fun. Significantly moreso for biking than in running though, mainly because in cycling you can go hard. If someone makes a 1km segment some fast guy can just go hammer out 2:30 and get the CR...and unless you want to schedule a day to run a 1k time trial you can't really alter your training and just drop a 1k time trial in the middle of an easy run. Cycling you can with very minimal ill effects provided you don't do it every single day.
I also have to admit that GAP thing is growing on me. It's not really perfect, but I'm really suprised by just how frequently I agree with it's estimates. Today is a great example, nearly 2000ft of climbing, with grades of 20% reducing me to walking in places. I took most of it at an strong aerobic effort, and it spits out to me a GAP of 7:00 pace...probably within 10-20s of what I felt my effort was. Whatever they are doing for that...it's a pretty respectable little algorithm.
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Micronesia!!!!
I can't edit the OP :O
If I recall you mod badasses have the power to remedy this situation. Was going to add a little section mentioning strava group.
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Yeah I'm loving Strava as well. I'm even recommending it to my other running friends lol
I still haven't found a great way to record track workouts though, I start/stop/save runs on my watch alot when I'm on the track and end up with like 8 different saved runs over the course of an hour. A few times I've uploaded all of them, but I find its easier to just manually upload at once and note all the interval times.
there's probably a better way to do it on my watch, like change the lap distance in the settings from a mile to 400M, or use custom laps and just let the workout keep running. I'll have to play around with it, that might save me from having to save 8 different runs during a workout...
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On July 30 2014 13:52 LuckyFool wrote:
Yeah I'm loving Strava as well. I'm even recommending it to my other running friends lol
I still haven't found a great way to record track workouts though, I start/stop/save runs on my watch alot when I'm on the track and end up with like 8 different saved runs over the course of an hour. A few times I've uploaded all of them, but I find its easier to just manually upload at once and note all the interval times.
there's probably a better way to do it on my watch, like change the lap distance in the settings from a mile to 400M, or use custom laps and just let the workout keep running. I'll have to play around with it, that might save me from having to save 8 different runs during a workout...
Yea, I forgot about this. It would be nice if strava had a little feature where you could upload your own interval dataset into the workout. Usually I end up just writing workout + splits in the description
I'm not quite following why you do 8 uploads. I just kill strava after my WU, restart it when I am on the track, and then kill it again when I finish my last repeat.
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Bought new shoes today. The "Wave Sayonara" by Mizuno. It's "less shoe" than I normally wear as my shoe guy said and they feel awesome.
+ Show Spoiler +
Went to the track to run an exactly timed tempo run but it was so much fun to push the speed in these cuties that I was 4 to 5 seconds per lap faster than I wanted to be no matter how hard I tried to run slower. Well, I didn't finish the planned distance but now I know that I like my new shoes.
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On July 30 2014 14:19 L_Master wrote:Show nested quote +On July 30 2014 13:52 LuckyFool wrote:
Yeah I'm loving Strava as well. I'm even recommending it to my other running friends lol
I still haven't found a great way to record track workouts though, I start/stop/save runs on my watch alot when I'm on the track and end up with like 8 different saved runs over the course of an hour. A few times I've uploaded all of them, but I find its easier to just manually upload at once and note all the interval times.
there's probably a better way to do it on my watch, like change the lap distance in the settings from a mile to 400M, or use custom laps and just let the workout keep running. I'll have to play around with it, that might save me from having to save 8 different runs during a workout... Yea, I forgot about this. It would be nice if strava had a little feature where you could upload your own interval dataset into the workout. Usually I end up just writing workout + splits in the description I'm not quite following why you do 8 uploads. I just kill strava after my WU, restart it when I am on the track, and then kill it again when I finish my last repeat.
it's because after each interval I pause/save and then restart. So I end up with lots of really short individual runs instead of one. I should just pause and click off a lap or something instead of save each interval and restart.
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On July 31 2014 03:17 Don_Julio wrote:Bought new shoes today. The "Wave Sayonara" by Mizuno. It's "less shoe" than I normally wear as my shoe guy said and they feel awesome. + Show Spoiler +Went to the track to run an exactly timed tempo run but it was so much fun to push the speed in these cuties that I was 4 to 5 seconds per lap faster than I wanted to be no matter how hard I tried to run slower. Well, I didn't finish the planned distance but now I know that I like my new shoes.
Haha sweet! Sometimes it's fun when you get in the mood to just hammer it and see what happens, can't do it all the time but it's a nice change of pace.
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Also, sweet Jesus. The UCCS team went to Kenya (Iten) a year ago for running/charitable work. Well they met a guy there and became friends with him and he decided to run for the team given the support UCCS/UCCS XC team offered him.
He got here a week ago and they went out for the first time to the track today. It was exactly what you might have expected: 10x1k in: 2:54, 2:57, 2:53, 2:52, 2:53 2:54, 2:51, 2:50, 2:48, 2:52.
My friend who I mentioned before...with him the whole time, though I think he was about to crack on the last one. Still, add up those intervals and it's fucking 28:43 at 7000 ft......
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Also, does Strava not have a lap feature when you use it on a phone? It picks up the laps I hit on my Garmin no problem.
On July 30 2014 13:17 L_Master wrote:
Awesome! Make sure to follow the rest of us in the group, then you can see what everyone else is up to. Bonham especially is worth looking at. He trains pretty intelligently and with good focus. Not to mention he is the quickest guy here.
Ha, the only intelligence I have when it comes to training is to follow the plan in the back of Advanced Marathoning. But that's beside the point: welcome to running, BosoN! I hope you like it, and that this small community helps foster your enthusiasm.
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On July 31 2014 10:52 Bonham wrote:
Also, does Strava not have a lap feature when you use it on a phone? It picks up the laps I hit on my Garmin no problem.
It might, but trying to get past the hold screen, open the app, select the lap button, etc. is really a monumental task when trying to run reps. I have a hard enough time just finding the right area to press to stop my generic phone timer...which is why I really need to get myself a fking watch lol.
It doesn't matter a ton if you're doing k's or something, but being a second or two off on say 200m reps is a significant difference.
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@L_Master
Thank you very much for the extremely solid reply. I plan on following what you suggested religiously!
When we get to september I'll be sure to ask for the follow up on the long runs 
btw, it was 4km in 29 min, don't know why I said 22 
It also got me very tired haha, which especially is why I said it was weak. Today I only managed to run 2km due to sore legs. It seems the average pace right now for me is 6:10 min/km in these first few runs, I should probably work on that a bit, and maybe maintain a ~5:50 for a longer duration.
@Bonham
thanks man!
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On August 01 2014 03:16 Z-BosoN wrote:@L_Master Thank you very much for the extremely solid reply. I plan on following what you suggested religiously! When we get to september I'll be sure to ask for the follow up on the long runs btw, it was 4km in 29 min, don't know why I said 22 It also got me very tired haha, which especially is why I said it was weak. Today I only managed to run 2km due to sore legs. It seems the average pace right now for me is 6:10 min/km in these first few runs, I should probably work on that a bit, and maybe maintain a ~5:50 for a longer duration.@Bonham thanks man!
That's exactly what I would say not to do. Run easy, don't force a pace. It's really important to learn to run easy because that is what you build the foundation of your training on, as well as not stressing your body to much before your tendons, ligaments, bones, etc. are strong enough to handle faster stuff.
As I mentioned before though, do some strides after every run at a "near sprint" pace.
You can think of the progression as a funnel in a manner of speaking:
Let's say your goal as a new runner is a fast 5k or 10k. At the start you develop your base and general fitness through easy runs, and do strides to teach your body how to run FAST. Then, once you have a good aerobic base (2-3 months of at least 50km/wk) you start adding in some faster endurance stuff like tempo runs, and some more race specific stuff like 400m repeats at 1500m pace with long recovery or 400m repeats at 5k pace with medium recovery; this builds your efficiency at faster speeds to make running at 5k pace feel easier, and your high end endurance, and then as you approach the last month of two of the race you're training really centers around your work right at race pace so you become as efficient and comfortable as possible at goal pace.
It's worth noting though, that even as you do faster work most of your running is still running at an easy pace (5-10k race pace + 45s - 2:00 per km). Even the most elite runners are only doing hard runs two or maybe three times per week.
Moral of the story: run easy for now. Not only will this give you the best aerobic developments at the moment, it gives your body time to build it's ability to handle the stress of running so that you don't develop injuries as soon as you start trying to run hard. Not to mention it's hard for most new runners to run easy effort at first, so it teaches you pacing skills that will allow you to do the harder runs more successfully.
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On July 31 2014 10:24 L_Master wrote:
Also, sweet Jesus. The UCCS team went to Kenya (Iten) a year ago for running/charitable work. Well they met a guy there and became friends with him and he decided to run for the team given the support UCCS/UCCS XC team offered him.
He got here a week ago and they went out for the first time to the track today. It was exactly what you might have expected: 10x1k in: 2:54, 2:57, 2:53, 2:52, 2:53 2:54, 2:51, 2:50, 2:48, 2:52.
My friend who I mentioned before...with him the whole time, though I think he was about to crack on the last one. Still, add up those intervals and it's fucking 28:43 at 7000 ft......
Aieee! What was the rest? Is this dude the next Lawi Lalang?
I'm really enjoying these glimpses into high-level American collegiate running, by the way. Please keep them coming.
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On August 01 2014 13:00 Bonham wrote:Show nested quote +On July 31 2014 10:24 L_Master wrote:
Also, sweet Jesus. The UCCS team went to Kenya (Iten) a year ago for running/charitable work. Well they met a guy there and became friends with him and he decided to run for the team given the support UCCS/UCCS XC team offered him.
He got here a week ago and they went out for the first time to the track today. It was exactly what you might have expected: 10x1k in: 2:54, 2:57, 2:53, 2:52, 2:53 2:54, 2:51, 2:50, 2:48, 2:52.
My friend who I mentioned before...with him the whole time, though I think he was about to crack on the last one. Still, add up those intervals and it's fucking 28:43 at 7000 ft...... Aieee! What was the rest? Is this dude the next Lawi Lalang? I'm really enjoying these glimpses into high-level American collegiate running, by the way. Please keep them coming.
You wouldn't peg a little D2 school to be strong, but it's a unique combination coming together. I really think they could be a major D2 favorite this year.
As for the rest, 2:00 in between. Not bad at all for still preseason. If I can do 5-6x1k under control w/2:00 jog I find I have a good chance of running that for 5k. This was 4 more.
I'll definitely keep the updates coming. Rest of the team isn't nearly that strong as David and Ryder, but still plenty of other guys in high 15s/low 16s at 7000'. One of them might be quite a bit stronger though as he ran a 33:00 10k at 9000' on a rolling hills course about a month ago. Not sure he can factor much at 5000 though as he maxes out at like 59-60s for 400. Should be a very strong guy for cross though.
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I am on holiday in California for three weeks. Have been running nearly every day, it's such a great way to get to know new places. Was running at Lake Tahoe today. I was expecting to feel somehow different, since it's ~1900m elevated, but I basically felt no different than on my normal runs.
I still haven't reached my goal of running 5k below 23min (not even close), mostly because I am just too heavy and struggle to lose those last ~20 pounds. Anyway, as long as I am training, all is good in the world.
I just joined the Strava-group and am looking forwards to post my runs for advice. My training is basically freestyle^^. Will start uploading once I am back from California, so in around 10 days.
PS: It's freaking hot here...
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Hello guys. I am considering buying a pair of running shoes for the track, mostly just to try it out, for the fun of it. Does anyone have some advise/experience on this?
I mostly run 5k and at the moment i can do it in just under 19m.
Thanks! :D
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On August 01 2014 14:40 Malinor wrote:
I am on holiday in California for three weeks. Have been running nearly every day, it's such a great way to get to know new places. Was running at Lake Tahoe today. I was expecting to feel somehow different, since it's ~1900m elevated, but I basically felt no different than on my normal runs.
I still haven't reached my goal of running 5k below 23min (not even close), mostly because I am just too heavy and struggle to lose those last ~20 pounds. Anyway, as long as I am training, all is good in the world.
I just joined the Strava-group and am looking forwards to post my runs for advice. My training is basically freestyle^^. Will start uploading once I am back from California, so in around 10 days.
PS: It's freaking hot here... .
Yea, being big is a pretty solid disadvantage for everything starting from about a mile on up. Extra fat is always a disadvantage regardless of whether you want to run a fast 40 or a fast marathon. If you have 20 lbs to lose and do so that will help tremendously, probably on the order of 1:30-2:00 from a 5k...of course, YMMV
Freestyle can work acceptably provided you run easy most of the time, and push the pace on the occasions when you happen to be feeling good. Running consistently at moderate-hard effort generally results in high risk of injury and not as much fitness benefit. Obviously if you add some structure you can make improve more quickly than just free-wheeling though.
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United States24777 Posts
Ugh threads like these are so bad for me. They tend to be filled with posts like (based on an accumulation of evidence):
"Hi guys I'm new. I never really did physical activity X before seriously until yesterday when I just performed 15% better than micronesia did after he trained for three months, so I was thinking maybe I'll get serious."
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On August 01 2014 06:52 L_Master wrote:Show nested quote +On August 01 2014 03:16 Z-BosoN wrote:@L_Master Thank you very much for the extremely solid reply. I plan on following what you suggested religiously! When we get to september I'll be sure to ask for the follow up on the long runs btw, it was 4km in 29 min, don't know why I said 22 It also got me very tired haha, which especially is why I said it was weak. Today I only managed to run 2km due to sore legs. It seems the average pace right now for me is 6:10 min/km in these first few runs, I should probably work on that a bit, and maybe maintain a ~5:50 for a longer duration.@Bonham thanks man! That's exactly what I would say not to do. Run easy, don't force a pace. It's really important to learn to run easy because that is what you build the foundation of your training on, as well as not stressing your body to much before your tendons, ligaments, bones, etc. are strong enough to handle faster stuff. As I mentioned before though, do some strides after every run at a "near sprint" pace. You can think of the progression as a funnel in a manner of speaking: Let's say your goal as a new runner is a fast 5k or 10k. At the start you develop your base and general fitness through easy runs, and do strides to teach your body how to run FAST. Then, once you have a good aerobic base (2-3 months of at least 50km/wk) you start adding in some faster endurance stuff like tempo runs, and some more race specific stuff like 400m repeats at 1500m pace with long recovery or 400m repeats at 5k pace with medium recovery; this builds your efficiency at faster speeds to make running at 5k pace feel easier, and your high end endurance, and then as you approach the last month of two of the race you're training really centers around your work right at race pace so you become as efficient and comfortable as possible at goal pace. It's worth noting though, that even as you do faster work most of your running is still running at an easy pace (5-10k race pace + 45s - 2:00 per km). Even the most elite runners are only doing hard runs two or maybe three times per week. Moral of the story: run easy for now. Not only will this give you the best aerobic developments at the moment, it gives your body time to build it's ability to handle the stress of running so that you don't develop injuries as soon as you start trying to run hard. Not to mention it's hard for most new runners to run easy effort at first, so it teaches you pacing skills that will allow you to do the harder runs more successfully.
Awesome! Thanks for the heads up!
On August 02 2014 06:43 micronesia wrote:
Ugh threads like these are so bad for me. They tend to be filled with posts like (based on an accumulation of evidence):
"Hi guys I'm new. I never really did physical activity X before seriously until yesterday when I just performed 15% better than micronesia did after he trained for three months, so I was thinking maybe I'll get serious."
Haha everyone has different standards, but that's just how it is
How do you think I feel when I see a freaking 12-year old playing much harder shit than me on a piano... me, who's played for 10 years. >.<
To that I just say: "Well... I probably have X which you probably do not! HA!"
Such are the ways of life.
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Ugh threads like these are so bad for me. They tend to be filled with posts like (based on an accumulation of evidence):
"Hi guys I'm new. I never really did physical activity X before seriously until yesterday when I just performed 15% better than micronesia did after he trained for three months, so I was thinking maybe I'll get serious."
If your reffering to me then im sorry if my post made you feel bad, that wasnt the intention. Though im new in this thread im not new in running or in TL even.
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