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On February 23 2014 06:39 micronesia wrote:
Was just jogging on the treadmill.... trying to keep myself in decent shape since I cannot run during the week currently. Was not going particularly fast... like 5.8 mph. For me that's not that slow though lol.... my only event ever was a 31 min 5k.
Good stuff man. That's basically your 5k pace right there, so it sounds like you are still in pretty solid shape. Has your military test happened yet?
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United States24734 Posts
yea i had one about 25 days ago and passed.... i will need to do more of them but they won't get harder... ideally i will keep getting better and i will score higher but that is optional. i have two more weeks of training before my life kinda returns to normal. sorry for no caps but my phone kinda sucks lol
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Yay. Seems I've overcome my hip injury. MRI looked for cartilage(?) damage and was negative. I'm slowly increasing my weekly mileage again so I can somehow finish my 31k hill race in two months. I'm still in a terrible shape but I get better every week plus my exam session is in its final week so I won't skip any runs anymore.
Was running in the hills which are part of the race last weekend and it went better than expected. It's a tough course with serious climbs but I had a lot fun and I'm really looking forward to the 31k.
@mtmentat: No singlet for me. I prefer sleeves and shipping it to EU isn't worth it. Neat idea though.
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On February 25 2014 21:30 Don_Julio wrote:
[...] the 31k.
GL&HF on the Hermannslauf. That looks like a pretty crazy race, but smart training for 2 months will definitely get you ready. 
@mtmentat: No singlet for me. I prefer sleeves and shipping it to EU isn't worth it. Neat idea though.
No problem, Don_Julio, that's why I asked! Perhaps we'll move towards sleeves, too, if more people want to (of course, dependent on all getting permission once we have critical mass anyway).
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On February 26 2014 01:24 mtmentat wrote:GL&HF on the Hermannslauf. That looks like a pretty crazy race, but smart training for 2 months will definitely get you ready. Show nested quote +
@mtmentat: No singlet for me. I prefer sleeves and shipping it to EU isn't worth it. Neat idea though.
No problem, Don_Julio, that's why I asked! Perhaps we'll move towards sleeves, too, if more people want to (of course, dependent on all getting permission once we have critical mass anyway).
Ha. How did you know Sherlock?
The hills aren't that high or steep. The craziness comes from running 31km. The Hermannslauf is legendary in my area and every runner here needs to finish it at least once in his lifetime. The best part about it is that there's a huge crowd almost everywhere and that they come to cheer for everyone not just the leaders. I can't wait.
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Sherlock and I are friends from the old school!
Yeah, I've only ever done one marathon, and didn't train properly enough beforehand. Stay motivated, stay consistent, get LOTS of careful miles/km under your belt and your 31km will fly by! If not, it'll be a grind and hurt a lot, but you'll probably still finish.
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quick update on me, past few weeks the majority of my training runs have been on treadmills because of all the ice and snow on the ground...(and we're supposed to get another foot tonight, joy....) which has resulted in me running less (I hate doing long runs on treadmills, I have a mental block or something) I hope to get back in the normal grind as the weather gets nicer. I have two half marathons I'm running in the summer in May and June which I want to crush. After that I'm going to gun for my mile and 5K PR's in the mid/late summer after I've built my mileage back. (Right now I am at like 25mpw but I want to double that for at least a month in the August/Sept time-frame, or earlier)
Also I ran a 10 mile race today in 1:20:32 (8:03/mile) I was really happy with my pacing throughout the event. Just hard enough so I could manage, without any big dropoff in the last few miles. splits;
1. 8:17
2. 8:02
3. 7:53
4. 8:05
5. 7:57
6. 7:48
7. 8:11
8. 8:04
9. 8:08
10. 8:05
This was only my 3rd race longer than a 5K and the past two I dropped off big time coming home so to be able to finish at a consistent pace was a big win for me. I always vision myself picking things up significantly and come flying home in the last two miles but that's always when the burn and mental struggle really starts setting in...glad I didn't drop off, next time will have to figure out how to speed it up.
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Damn it. TL needs a metric-imperial converser just like the [time] command.
You should be really happy about your pacing. I guess it was really satisfying to run past other runners who started out too fast in the later part of the race. I've always screwed that up starting out way too fast no matter how much I focused on running slow in the beginning. You can probably run sub a 1:45h at your HMs if you manage to train properly
I usually like running in the snow. It's just beautiful outside. At least I remember that I used to like it. We had snow once this winter and it thawed the next day. Global warming is real here.
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NICE run, LuckyFool!! I really like the (mostly) negative splits through the first 6 miles. Were there any sort of elevation changes over the course?
Running on snow and ice is really hard to judge. I've heard lots of different arguments, but I think it boils down to how much experience a runner has: a treadmill is less likely to cause an injury and doesn't require cold weather gear, but if you're used to taking care/running patiently on snow and ice you'll probably choose that instead. I did an 11-mile training run this weekend with a few friends, half on snowy trails and half on snow-packed/plowed/bare roads. We had one fall, but no injuries, luckily.
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What are your thoughts about nutrition during long races (or training runs)?
I tried "PowerGel" today and it worked nicely after kicking in ~15 minutes later. I'm not sure if it's enough to support me during my upcoming 3 hour race or if I have to chew some more substantial stuff like fruits or even bars additionally.
My plan is to bring two gels with me and start eating them at about one hour into the race and get additional ones from friend and family who are going to watch. And I want to supplement it with the fruit that they give you at the supply stations.
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GrandInquisitor
New York City13113 Posts
If I'm targeting a 3.5mile race in three months, how should I train for it? In other words, how long should my long runs be -- 4 miles, 6 miles, 8 miles? Do I do a mix of shorter runs and longer runs or stay consistently around 3.5miles?
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On March 09 2014 13:31 GrandInquisitor wrote:
If I'm targeting a 3.5mile race in three months, how should I train for it? In other words, how long should my long runs be -- 4 miles, 6 miles, 8 miles? Do I do a mix of shorter runs and longer runs or stay consistently around 3.5miles?
First we need to know how much are you running right now per week?
General idea is a progression. We want to gradual build some mileage up for the next couple months.
A rough sketch might be:
Wk1 - 10 miles (2-3 runs)
Wk2 - 15 miles (3-4 runs)
Wk3 - 20 miles (4-5 runs)
Wk4 - 10 miles (2-3 runs)
Wk5 - 20 miles (2-3 runs)
Wk6 - 25 miles (4-5 runs)
Wk7 - 25 miles (4-5 runs)
Wk8 - 30 miles (5-6 runs)
The actual length of the runs doesn't really matter, but frequency is generally a good thing as opposed to cramming it all into several very long runs. Having one run that is a little longer than your others is fine.
I'd encourage you on some runs if you feel good to pick up the pace, and finish the last say 10 minutes or so at a moderate clip. After some runs, do some 20sec pickups at a little slower than sprint pace. The rest of the running should be EASY. Very relaxed and conversational, and feeling like running four or five hours at that pace would not be challenging.
After you get up to around 30 mpw or so, then come back and we discuss a little bit about actual speed training; but without a good base jumping into a bunch of fast training is likely to break you down.
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Just dropping by to ask why do you guys need a new running thread every year?
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On March 13 2014 07:42 Steveling wrote:
Just dropping by to ask why do you guys need a new running thread every year?
Allows for a fresh start each year, makes it much easier to search when you can use the show all and then cntrl-f (can't for threads >50 pages), less to wade through looking for certain topics, etc
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How recently did you make the switch?
Also, check your heartrate in general next time, as you are probaly running too fast. Your legs might feel a bit tired at an easy pace, but they won't be burning.
Around week 2. Also I'm not sure how I'm supposed to lower my pace without lowering my cadence. I run to hardstyle music which keeps around 160bpm so I just make sure my footsteps match the beat.
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On March 04 2014 03:31 mtmentat wrote:
NICE run, LuckyFool!! I really like the (mostly) negative splits through the first 6 miles. Were there any sort of elevation changes over the course?
Running on snow and ice is really hard to judge. I've heard lots of different arguments, but I think it boils down to how much experience a runner has: a treadmill is less likely to cause an injury and doesn't require cold weather gear, but if you're used to taking care/running patiently on snow and ice you'll probably choose that instead. I did an 11-mile training run this weekend with a few friends, half on snowy trails and half on snow-packed/plowed/bare roads. We had one fall, but no injuries, luckily.
It was a pretty flat course.
In other news I've really upped my average training paces, I'm running about 4-5 miles a day but I'm doing all the miles at 7:30 pace or faster, with at least one under 7 each day.
I'm going to try keeping this up 6 days a week, (or until I feel any pain) but I've been doing this for a week straight so far and I feel great. I also easily have 6-7 pounds I could definitely lose as well. Feels a little weird doing the same workout every day right now but I'm experimenting and as long as I feel fine I see no reason not to continue. Especially since my main goals this year are to just get faster.
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On March 13 2014 10:48 miicah wrote:Show nested quote +
How recently did you make the switch?
Also, check your heartrate in general next time, as you are probaly running too fast. Your legs might feel a bit tired at an easy pace, but they won't be burning.
Around week 2. Also I'm not sure how I'm supposed to lower my pace without lowering my cadence. I run to hardstyle music which keeps around 160bpm so I just make sure my footsteps match the beat.
Speed = Stride Rate (Step/min) * Stride Length
So, the answer is to take shorter steps, which you could also conceptualize as pushing off the ground with less force each time if you want. This will probably feel awkward at first. That feeling will pass.
Next time you are out running and feel that burn in your legs for a little bit, stop for a sec and use your music as a timer and take a heart rate count for 15s and report back with that number.
On March 13 2014 11:47 LuckyFool wrote:Show nested quote +On March 04 2014 03:31 mtmentat wrote:
NICE run, LuckyFool!! I really like the (mostly) negative splits through the first 6 miles. Were there any sort of elevation changes over the course?
Running on snow and ice is really hard to judge. I've heard lots of different arguments, but I think it boils down to how much experience a runner has: a treadmill is less likely to cause an injury and doesn't require cold weather gear, but if you're used to taking care/running patiently on snow and ice you'll probably choose that instead. I did an 11-mile training run this weekend with a few friends, half on snowy trails and half on snow-packed/plowed/bare roads. We had one fall, but no injuries, luckily. In other news I've really upped my average training paces, I'm running about 4-5 miles a day but I'm doing all the miles at 7:30 pace or faster, with at least one under 7 each day. I'm going to try keeping this up 6 days a week, (or until I feel any pain) but I've been doing this for a week straight so far and I feel great. I also easily have 6-7 pounds I could definitely lose as well. Feels a little weird doing the same workout every day right now but I'm experimenting and as long as I feel fine I see no reason not to continue. Especially since my main goals this year are to just get faster.
I thought we have discussed this before? If that is an intentional upgrade it is very poor training, unless you are in about 18:30 shape or better.
If I recall you are in about 21 min 5k shape, which makes this somewhere between tempo pace and half marathon pace. These runs probably feel like a strong, but manageable pace to you over the distance you are running them.
The problem here is that first of all it's just a recipe for injury. If you are durable you may get lucky and have no problems, but if you are relatively average you WILL get injured, especially since you just jumped to running hard to.
The bigger issue why this is garbage training is that you aren't giving yourself any time for recovery. Much like in the gym, improvements are actually made during the recovery periods during workouts. The workout itself just provides a stimulus for adaptation, but when you pummel your body everyday it doesn't ever get the chance to adapt. Like anything, you could probably see some gains doing this, since you will be training faster than before, for a month or two but after that you're either going to plateau incredibly hard...or find yourself over-trained and needing to take a month or more off, losing any fitness gains you may have made
What WOULD be good training in preparation for a 5k specific training block would be:
1 sprint session per week
1 scheduled tempo run per week (3M @ 7:10 pace give or take 15/s each way depending on how you are feeling)
1-2 times per week IF (and only IF) feeling good during an easy run, pick it up to that 7:30 pace for the last 15-20 minutes, if you still feel great with say half a mile to go you can gradually pick it up more and drop the hammer a bit for those last couple minutes
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On March 13 2014 11:47 LuckyFool wrote:
In other news I've really upped my average training paces, I'm running about 4-5 miles a day but I'm doing all the miles at 7:30 pace or faster, with at least one under 7 each day.
I'm going to try keeping this up 6 days a week, (or until I feel any pain) but I've been doing this for a week straight so far and I feel great. I also easily have 6-7 pounds I could definitely lose as well. Feels a little weird doing the same workout every day right now but I'm experimenting and as long as I feel fine I see no reason not to continue. Especially since my main goals this year are to just get faster.
Hmmm...
I too think that bursting down to 1x sub 7 minute mile per day is probably going to cause injury. It really depends on your running form, running path materials, and personal history with injury (as L_Master mentioned above). That said, I think that you can still probably still do the 4-5 miles per day if you want: just keep the pace easy/steady and focus on running form, breathing, and pay close attention to any pain.
Having an easily repeatable schedule is really useful, sometimes, especially if you're feeling right now that you need to focus on base (from the 6-7 lbs statement) fitness. I took 2 weeks last summer where I did the same run 5x per week, 5 miles per night, varying the pace as little as possible. If life is busy, this is very efficient for increasing base fitness and if you don't go too fast and give yourself an injury (it should feel mostly easy every mile every night) it's a decent plan.
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Hello, all!
Just wanted to quickly chime in with a few personal running updates:
1) Registered for Pikes Peak Ascent yesterday, pending acceptance of my qualifying 0.5 marathon time. In one day approximately 1500/1800 available registrations filled, pretty awesome.
2) Spring is on its way to the Rockies! Running this week has been feeling great, 11 mile long run on Sunday (7:00 pace), hill workout on Monday (6:30 pace), rest day with a little bit of core strength training on Tuesday, and an awesome tempo run at the Boulder, CO BRC (5:50 pace). Will be mindful of the potential for injury, shoe-shopping this week to help this.
3) Discovered Strava. I know I'm probably late to the game on this one, but I'm having lots of fun documenting my runs and snagging CR's on different segments.
Hope all are doing well, feeling fit, and avoiding injury as we get closer to good running weather!
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On March 14 2014 03:12 mtmentat wrote:Hello, all! Just wanted to quickly chime in with a few personal running updates: 1) Registered for Pikes Peak Ascent yesterday, pending acceptance of my qualifying 0.5 marathon time. In one day approximately 1500/1800 available registrations filled, pretty awesome. 2) Spring is on its way to the Rockies! Running this week has been feeling great, 11 mile long run on Sunday (7:00 pace), hill workout on Monday (6:30 pace), rest day with a little bit of core strength training on Tuesday, and an awesome tempo run at the Boulder, CO BRC (5:50 pace). Will be mindful of the potential for injury, shoe-shopping this week to help this. 3) Discovered Strava. I know I'm probably late to the game on this one, but I'm having lots of fun documenting my runs and snagging CR's on different segments. Hope all are doing well, feeling fit, and avoiding injury as we get closer to good running weather!
Haha I better get in serious shape before I race you. I'm in way ready to hang with someone that can run sub 17/sub 35
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EPT
