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Running Thread 2014 - Page 26
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Yrr
Germany804 Posts
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Bonham
Canada655 Posts
On September 01 2014 05:31 Z-BosoN wrote: I have a small question, how does dieting before long and exhausting runs go? Do you take in anything during the race? I generally struggle with managing my stomach–more so than most runners, I imagine, but for what it's worth here's how I manage it: I very seldom eat anything before a morning run, including any race below a marathon in length. For a training run over 30k, I carry gummy bears in a small plastic bag in my shorts. I started doing this because I'm running the Portland marathon and that's what will be at the food stations. I'm trying to train my body to get used to eating the bears while running, and I must say so far it's worked pretty well. I try to eat around 10 gummy bears per hour of running on a long run, but I'm not always able to. I find I really have to force myself to eat when running. My body really doesn't want to do it, though, as I say, it's gotten better as I've practiced. Finally, a word on the GI system: I find jogging seems to act as a bit of a laxative quite often. On easy runs, I often feel quite uncomfortable in the last couple k. (A few disastrous times I've had to poop in the woods, which I really hate.) Oddly, though, I find faster running doesn't seem to have the same effect, so it's less of a concern for me in races and workouts. On long runs and longer races, I try to get up in time to use the washroom before I need to leave for the start line. (I like to do this in my apartment or hotel, since public bathrooms at race sites invariably have huge lineups.) | ||
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Bonham
Canada655 Posts
On September 01 2014 08:14 LuckyFool wrote: I'm happy with that mileage, although my paces have not been improving as much as I'd like. I guess it's part of the problem with having to train for a marathon, I really only have 1-2 days a week max where I feel I can really do any sort of legitimate speed work, otherwise my legs just feel completely trashed on weekend long runs. Overall I should still be on track to easily achieve my goal, I've set a (probably rather modest) marathon goal of 3:45 which would still destroy my time from last year. I think I might end up being closer to 3:30 shape because I've run some of my long runs in 8:30 or under pace in much hotter/humid conditions than race day. Congrats on a sweet week of training! I'm glad to hear it's going well. When is your race? Speed work once or twice a week is a pretty typical max load for running training. Throw in a long run and a bunch of recovery/easy miles and you're looking at a great week of training. I strongly advise against doing it more than twice a week as your body won't have time to recover and you might actually slow yourself down. Note that strides (short, smooth sprints at the end of an easy run) don't fall into this category. They're also super fun! | ||
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LuckyFool
United States9015 Posts
On September 02 2014 02:54 Bonham wrote: Congrats on a sweet week of training! I'm glad to hear it's going well. When is your race? Speed work once or twice a week is a pretty typical max load for running training. Throw in a long run and a bunch of recovery/easy miles and you're looking at a great week of training. I strongly advise against doing it more than twice a week as your body won't have time to recover and you might actually slow yourself down. Note that strides (short, smooth sprints at the end of an easy run) don't fall into this category. They're also super fun! I'm running the Marine Corps Marathon here in DC on Oct 26th. Thanks for the advice, I definitely have a pretty good weekly routine going right now. Tuesdays and Thursdays are my faster days generally with regular runs on Monday/Wednesdays and long runs on Saturday. hoping to get my weekly mileage up to 50-60mpw most weeks this month. | ||
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L_Master
United States8017 Posts
 . While I feel pretty fit, I definitely feel a bit sluggish right now on anything but easier days, which does make a level of sense as I've done precious little running at faster than even 7:00 pace. I'm largely pleased with how my diet has been, as I've been a little more diligent about curbing the amount of junk food I put in. I really want to commit to removing soda from the diet this month, as I tend to average at least 1 per day, if not more. And, while soda may be delicious it's also fucking terrible for you, and always gets me to include extra junk food to pair with the soda. Weight hasn't changed a ton, but I'm probably done a few pounds and more in the lower-mid 150s as opposed to upper mid. Going to take some some serious focus to drop down 15lbs, that part is 10x harder for me than doing the training. September Goals: - approx 200 miles + supplementary cycling/elliptical for 10-15 hr/wk total - transition into faster running via some fartleks, tempos, and hill repeats; - easy days EASY, I think I've been falling into the trap of easy days nudging closer to moderate than to truly being easy - Diet - this guy is king, I think I've got a good chance to run low 17s if I get down to a proper race weight, and it's important for me as it feels like a bit of a farce to say I'm putting in effort to be a strong runner...and then simultaneously ignore what I'm putting into myself and show up to races 15+ lbs heavy. If I'm feeling up to it, I may race once in Sep just for a hard effort/fitness check, but probably won't. Goal races will be in Nov/Early Dec. | ||
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Bonham
Canada655 Posts
On September 02 2014 01:34 Yrr wrote: It's so strange to read these numbers. Today I did my first sub 40min at 6 km distance. Congrats! You only break these barriers once. Savor your improving strength! On September 02 2014 12:31 L_Master wrote: Getting close guys, just a few weeks before I finally get to switch back into primary running focus I've been wondering why you've been cycling so much on Strava. I forgot about the injury/rehab thing I guess. It's good to hear things are progressing well for you. Fifteen hours of training a week, on top of other commitments, is pretty ambitious. And FWIW, when I was doing my bachelor's degree and playing university basketball, I was about 160-165lbs. (I'm 6'2.) When I stopped playing ball, I became a vegetarian and dropped 10 pounds in about two or three months. I don't want to get preachy, but if you're looking to lose weight, I think cutting out meat might be a really good move. What's winter running in your neck of the woods like? | ||
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L_Master
United States8017 Posts
On September 02 2014 13:01 Bonham wrote: I've been wondering why you've been cycling so much on Strava. I forgot about the injury/rehab thing I guess. It's good to hear things are progressing well for you. Fifteen hours of training a week, on top of other commitments, is pretty ambitious. Agreed on the 15 hours. It is alot, and honestly might be a little too much once the focus shifts back to running. 10 hours should still keep me plenty fit, and I'll probably trend toward that as I get into the harder, faster stuff in Oct/Nov. Main reason for the cycling was two fold: 1) Seemed like a decent way to get in a strong aerobic base without risky running 70+ mpw on a potential injury 2) Few friends wanted to do a ride from Fort Collins to Monument, which is about 220-240km (140+ mile), and I needed cycling if for no other reason than to save my ass (literally). Ended up having a ton of fun with it, and for the time being would say I'm noticably stronger there than running...so I decided to put emphasis on it for summer base building just to see how much I could improve. Ride looks like it might not happen till Spring now...so back to running fun, not to mention it gets cold here And FWIW, when I was doing my bachelor's degree and playing university basketball, I was about 160-165lbs. (I'm 6'2.) When I stopped playing ball, I became a vegetarian and dropped 10 pounds in about two or three months. I don't want to get preachy, but if you're looking to lose weight, I think cutting out meat might be a really good move. I keep that in mind, and it will be something to play around with and see how I feel, especially if I don't feel like cutting out the junk food helps. I eat a pretty varied healthy diet overall (lots of fruits, veggies, etc.)...with the glaring exception that probably 20+% of my daily calories or more comes from pure shit (soda, chips, cookies, etc.). [/QUOTE] Honestly, the cutting the junk food part out is going to be hard as hell. It's a legitimate addiction, and I've essentially been talking about getting lean for 4 years now. As for the weight thing, even 6'2" 160 sounds great to where I am! My current lower 150s is akin to a 180lb at your height. Not really fat, but it's way too much weight for good running performance (or superlative climbing in cycling) What's winter running in your neck of the woods like? This is the one downside to peaking for winter racing, in that Colorado does get some snow and can be cold(ish). But you also get a good number of days in the 50s and the snow melts fast. I'm prepared to do some workouts on the mill, but hopefully I can still do most of them outside. | ||
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Bonham
Canada655 Posts
On September 02 2014 13:41 L_Master wrote: This is the one downside to peaking for winter racing, in that Colorado does get some snow and can be cold(ish). But you also get a good number of days in the 50s and the snow melts fast. I'm prepared to do some workouts on the mill, but hopefully I can still do most of them outside. That sounds pretty sweet compared with what we deal with here. It's basically a frozen, dark wasteland for five months. I stump around for a "general aerobic" run each day, with a longer one on the weekend, but you can't really go that fast and there's no way to do workouts. I'm considering doing some dreadmill work this winter to maintain my training momentum a bit better than I have in the past, actually. Probably once or twice a week. Can you point me toward any good resources on treadmill training for serious runners? Never really done it before, but I know people do. | ||
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L_Master
United States8017 Posts
Can you point me toward any good resources on treadmill training for serious runners? Never really done it before, but I know people do. I don't think it really gets too fancy. Just do the same workouts outside as you would inside. Treadmills can be inaccurate though so if you go inside and tempo at 5:30 and it feels easy as hell you probably just have a miscalibrated mill, so just increase the speed. Some people like setting the treadmill to 1-1.5 gradient to compensate for lack of wind resistance, personal choice. On longer stuff like tempos I think the lack of cooling rather balances out with the lack of wind resistance, but tbh that (wind resistance) only really starts to be relevant at all when you start getting into 5:xx paces. I personally would just rather leave it at 0 and run a little faster, I like always working at a quicker pace as a big part of running is being economical at pace. | ||
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Bonham
Canada655 Posts
I'm kind of astounded by this. Farah at the European championships did not look like someone who could threaten to break an hour in the half. It's amazing what difference a few weeks can make. And what happened to my man Bekele? EDIT: After reading that story, it seems like I've confused Bekele the greater with his own younger brother. Another display of my glittering intelligence! | ||
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LuckyFool
United States9015 Posts
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L_Master
United States8017 Posts
On September 08 2014 03:18 Bonham wrote: Farah wins the Great North Run in 60 flat: http://www.theguardian.com/sport/2014/sep/07/mo-farah-great-north-run-athletics I'm kind of astounded by this. Farah at the European championships did not look like someone who could threaten to break an hour in the half. It's amazing what difference a few weeks can make. And what happened to my man Bekele? EDIT: After reading that story, it seems like I've confused Bekele the greater with his own younger brother. Another display of my glittering intelligence! Guy just ran 8:07, so I expected him to run decently here which he would. 60 is solid, but not spectacular at the elite level in my opinion. | ||
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Z-BosoN
Brazil2590 Posts
managed to run 10km this weekend, which for me is new. The best part is that my knees are not as sore as before, so hopefully if they behave I can finally start practicing more often. Tomorrow I'm going to try to go for another 5km run and see how that works. So as I posted a few pages back, I need to get to 25k by mid-october. Are there any recommendations for me to start upping my distance? Should I run 5k more often or 10k less often? | ||
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Don_Julio
2220 Posts
On September 09 2014 00:16 Z-BosoN wrote: So, small update.. managed to run 10km this weekend, which for me is new. The best part is that my knees are not as sore as before, so hopefully if they behave I can finally start practicing more often. Tomorrow I'm going to try to go for another 5km run and see how that works. So as I posted a few pages back, I need to get to 25k by mid-october. Are there any recommendations for me to start upping my distance? Should I run 5k more often or 10k less often? Good job. Keep listening to your body. General rule of thumb is to increase your weekly distance by not more than 10% and try to have a "down week" every ~4 weeks where you reduce your distance a little to give your body time to regenerate and adjust to the increased volume. L_Master gives really sound advice on that matter, let's hope he answeres your call. I think most people recommend to start adding more running days before you increase the distance of your runs until you're at 5-6 running days a week. Having one longer run in your schedule is a great idea and you should treat it as your most important run imo. | ||
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Bonham
Canada655 Posts
Dunno what happened to L_Master. He's still cycling like a fiend. Maybe the dark disciples of Lance Armstrong have brainwashed him into joining their ranks or something. | ||
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L_Master
United States8017 Posts
On September 10 2014 13:14 Bonham wrote: Don_Julio, dishin' dat pro advice! Dunno what happened to L_Master. He's still cycling like a fiend. Maybe the dark disciples of Lance Armstrong have brainwashed him into joining their ranks or something. Hehe, even though I'm clearly a better cyclist than runner at the moment, it still doesn't compare (well, except for descending). Cycling is fun, but it just doesn't have that same visceral quality that running does, and a good ride just doesn't compare. When you are on in cycling you're just pushing harder on the pedals, it doesn't feel any different. A good run on the other hand... Is unrivaled. Everything feels good. The lightness of the feet skimming the ground, the effortless strides eating up distance, that feeling of heart, legs and lungs in concert. You get that in running, but I don't feel that while cycling. Running races make more sense to me too, and are significantly less dangerous. In cycling you have the risk of crashes, high speeds, and the weird oddity that (in running equivalents) an 18:30 caliber cyclist and crush a 15:30 caliber cyclist. That's still weird to me. | ||
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Don_Julio
2220 Posts
![[image loading]](http://i.imgur.com/L2cjZG4.jpg) | ||
micronesia
United States24680 Posts
On September 10 2014 13:23 L_Master wrote: Is unrivaled. Everything feels good. The lightness of the feet skimming the ground, the effortless strides eating up distance, that feeling of heart, legs and lungs in concert. You get that in running, but I don't feel that while cycling. To someone like me this seems to ridiculous lol... Running hasn't ever been like that for me. | ||
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marvellosity
United Kingdom36161 Posts
On September 10 2014 20:00 micronesia wrote: To someone like me this seems to ridiculous lol... Running hasn't ever been like that for me. Amen brother. | ||
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Bonham
Canada655 Posts
On September 10 2014 13:23 L_Master wrote: Running races make more sense to me too, and are significantly less dangerous. In cycling you have the risk of crashes, high speeds, and the weird oddity that (in running equivalents) an 18:30 caliber cyclist and crush a 15:30 caliber cyclist. That's still weird to me. How does an 18:30 guy beat a 15:30 guy? Are you talking about the aerodynamic shenanigans afforded by the peloton or something else? | ||
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