**TeamLiquid now has a group on what I consider to be the best GPS/logging site out there: Strava. You can join the group here: http://www.strava.com/clubs/Teamliquid**
A thread for all my fellow TL'ers who run. A place to discuss goals, training, racing, motivation; anything related to running. Should be a little easier now that everything won't get lost in all the traffic of one mega-thread.
For those new to running their are a few common mistakes that many people make. The first is just plain doing too much, too soon. A general guideline reference is to increase mileage about 10% per week, with every 3/4 week being a cutback week of maybe 50-75% of the distance you just achieved. Obviously some people can increase much faster than this, and others will get an injury even following these guidelines. For people new to running its safe to add a day per week until your running 6/7 days a week, stay at the previous weeks number of days if that week felt particularly demanding.
The other common mistake is running too hard. Perhaps because of PE/sports/etc. their is this mentality of "no pain, no gain" when running. This is wrong. Especially for beginner the key is adjusting to running and finding some enjoyment out of it. This probably won't happen if your hammering every run at 5K pace - 10 seconds. If you EVER have to take a break to walk (and its just not immense fatigue from long distance) your running WAY to hard. To give some basic guidelines if you can RACE a mile in:
5:00 - Normal running @ 7:00-7:45 pace/mile 5:30 - Normal running @ 7:30-8:45 pace/mile 6:00 - Normal running @ 8:15-9:00 pace/mile 6:30 - Normal running @ 9:00-9:45 pace/mile 7:00 - Normal running @ 9:30-10:15 pace/mile 7:30 - Normal running @ 10:15-11:00 pace/mile 8:00 - Normal running @ 11:00-11:45 pace/mile 8:30 - Normal running @ 11:30-12:15 pace/mile 9:00 - Normal running @ 12:15-13:00 pace/mile 10:00 - Normal running @ 13:30-14:15 pace/mile 12:00 - Normal running @ 16:00-17:00 pace/mile
For those totally new to running that have been sedentary/non-athletic most their life here is one of the best introductions to running out there: Couch to 5K
For those that have maintained a minimal level of activity beyond being sedentary its reasonable to jump in at 3-4 days a week of 3-4 miles. Progressing by adding a day per week until you reach 6 or 7 days per week. Mileage can be increased from there.
General recommendation for most injuries is if the pain lessens, and perhaps if its mild and doesn't intensify you can continue to run on it. If the pain increases as you run, definitely stop. Nothing like turning a mild case of achilles tendinitis into a long term case of prolonged achilles tendinosis.
You really have to listen to your body on these though. For the non-competitive runner running for fitness, its probably wise to just play it safe and take a a day or two off at any hints of injury. If your training competitively or for an important event then you really just need to try to listen to and judge the injury. Obvious training with anything other than routine soreness runs the risk of turning something minor into something serious, however, if you break training for every possible suggestion of injury you probably won't put together very good blocks of training.
Racing Flat/Flat - Very lightweight shoes designed for long distance racing Trainer - Standard, heavier, and generally more supportive shoe used primarily for training due to wearing out less frequently than thinner racing flats
Easy Run - light run for general aerobic development; usually can converse easily with a partner, breathing rhythm usually around 2/2-3/3. Typically 60-75% of max heart rate. Marathon Pace/M-Pace/Aerobic Threshold Pace - usually fastest aerobic pace, obviously pace at which you could run for a marathon. Approx 40-60 second slower than 5K race pace Tempo/T-Pace Run - A common term that refers to several different run types. Tempo's typically have three popular durations, 20-30 min, 40-60 min, and extended tempos of 60-80 min. Correct pacing is around 5K+20-25 seconds per mile for short ones, 5K+35-40 seconds per mile for the medium, and 5K+50-60 seconds per mile for the longer ones. Reps - Fast track intervals @ around mile race pace w/recovery time twice that of repeat (400m in 75 seconds = 150 second slow jog recovery). Used to build economy at speed and make fast paces seem easier Intervals/V02 Max Interval - Longer repeats at slower pace with less recovery. Usually 1:1 recovery/repeat at around 3K-5K race pace (1200m in 3:30 w/3:30 jog recovery). Long Run - run longer than typical for YOUR mileage. Usually around 20% of weekly mileage (aka runner running 60mpw might run around 11-13 miles for a long run) Fartlek - Swedish for "speed play". A run that can be pretty much whatever a runner wants. Can involve just picking random targets and running as hard as desired toward them and then recovery for however long you want, or can be structured as in 2 min "ON", 2 min "OFF". Strides - Short pickups of about 50-100m done anywhere from 400m-1600m race pace. Serve to "stay in touch" with speed and maintain neuromuscular coordination for fast paces. NOT meant to be hard.
Kick - runners strong finish to the end of a race; crucial to winning championship races which are generally slower and more tactical in nature Tactial Race - typically slower pace, refers to a race in which different runners try to force the race to their strengths. Ex: a super fast runner might want to wait till 100m to go before kicking hard for home, while the slower, but stronger runner might really pick up the pace with 400m+ to go and try to "run the kick out of" the faster runner. Move - An increase in speed to either pass runners, obtain position, or make a move for the win. It's said you get one move in the 800m, 2 in the 1500m, and 3 in the 5000m/10000m Surge - Increase in pace of the race by a runner Stagger - difference in starting places to account for varying radius of the curves in races that are fixed lane or partially fixed lane. Turnover - basically a runners stride, turnover essentially referring to the length and rate of stride Cadence - Steps per minute Mileage - miles run, usually given as a weekly value MPW, mpw - miles per week Raw Speed - Most common measure is an athletes 200m time Speed - Generally refers to top end gear, but for distance runners is often cited as 400m speed. Ex: A world class 800m runner likely has 45-47 second speed V02 Max - measure of maximum oxygen uptake vV02 max - Velocity at V02 Max, lowest speed at which an athlete is at maximum oxygen consumption. Usually occurs between 3K and 5K pace Anaerobic Threshold - inflection point on the lactic acid accumulation curve, at which point blood levels of lacate increase significantly faster. Usually around high end tempo pace, a little slower than 10K pace. Bonk - usually applies to marathon, occurs when a runner goes out to hard and deplets glycogen too soon resulting in a massive increase in speed and major pace drop off Elite - top level runner LSD - long, slow distance Negative Split - last half of race faster than first Overpronate - Higher than normal amount of inward roll of the foot Heelstrike - generally undesirable stride in which the foot lands forward of center of gravity resulting in a braking effect and extra stress Splits - Times at specific distances. Ex: in a 5K might have splits read every K, in a mile splits might be read every 400m World Best - best time for an event without official world records, or a non-ratified world record. Ex: marathon world record is 2:03:59, world best is 2:03:02 World Lead - best time run for an event in that calendar year NR - National Record
Your head and neck should look as if you were standing still as someone was measuring your height and you want to squeeze in every extra millimeter possible. Your head should be up tall and your eyes should be looking straight ahead. It helps to focus on an object in the near distance that you are aiming for. If you are racing stare at the back of a runner a little ahead of you. Do not stare at the ground because it will likely mess up the form of your midsection.
Arms
While you are swinging your arms visualize there is a vertical line in the middle of your chest. Do not cross any part of either arm over to the other side. Also make sure your arms are not swinging too far to the outside on the other side of your body. Keep your arms swinging between your imaginary vertical chest line and your shoulder. Your right arm should be between your right shoulder and the vertical chest line and your left arm should be between your left shoulder and the chest line.
Keep your elbows bent at about 45 degrees. Your elbows should not be doing much bending or straightening as you are running; keep them at close to 45 degrees the whole time.
Maintain stable wrists throughout your movements. Do not bend them in any way.
Keep your hands in a loose fist. If they are too tight you will be using unnecessary energy and if they are too lose you will look like a not as cool T-1000. Maybe if you're a sprinter you can do the T-1000 with your hands completely straight, but not as a distance runner. I like to keep my thumbs on the top and outside of my pointer finger rather than wrapping around a fist. Your thumb will be straight and pointing away from you if you do it this way. Doing it like this helps me focus on keeping a loose hand and straight wrist.
Chest/Back
Your chest should be just as it would be if you were standing still, straight, and tall. Your back will be straight as well. If you find that you are leaning forward, make sure you are looking ahead of you rather than below you. Also, you may have weak abdominal muscles that prevent you from running up straight and tall. I ran like this for the first couple of years when I started because I had no abs.
Hips
Keep your hips underneath you and forward you as if you're banging a hot girl and you're about to ejaculate. Practice this in front of a mirror without a shirt when nobody else is around or someone you are trying to impress IS around. Keeping your hips forward will help your body drive forward.
Legs
This is where most runners tend to need the most work. You should be hitting about 3 strides per second when you are running at a moderately fast to fast pace. This means that your feet are striking the ground at a rate of 3 steps per second. This is the most efficient way to run for distance runners but is difficult and probably not worth doing if you're not running fast (relative to your own ability). But the next time you are running faster, whether it's a tempo run, strides, or whatever, try this out. Count how many steps you take in 10 seconds. How close is it to 30? You probably need to be taking more and shorter steps.
Pick up your feet as soon as they hit the ground. It sounds obvious but really make an effort to think about this as you are running. The longer your feet stay on the ground the more momentum you are losing. Keep them legs moving fast and forward. Try running in place with this principle in mind.
Pick up your feet higher than where you perceive your knee to be. While some people (usually old people) prefer the marathon shuffle, keeping your legs moving in a more circular manner, you can increase your efficiency as long as you use all of these leg tips together. Just go watch some videos of elite distance runners to get a visual or this or anything else being described. Most elites have excellent form, specifically in the beginning of races before they get too tired. This is another technique that is difficult to do unless you are running fast. But when you are running fast this will make you fast AND smooth.
This last tip can be debated but I'll lay it down anyway. Strike the ground with your mid foot. Heel striking is very common and the normal way most people run when they slip on running shoes. This is interesting because if you run barefoot you will be mid foot striking. Try it out. I am a believer in the benefits of barefoot and minimalist shoe training, but that is a topic for another time. I still think a mid foot strike to be the best bet here. Not only is it the most natural way for humans to run but it also keeps your feet on the ground for less time. Remember that you are fighting inertia and need to keep your feet off the ground and your legs driving forward.
American<->SI Pace Conversion Tool (credit: Malinor) + Show Spoiler +
2)Nutrition - less soda (aiming to reduce down to 2 cans per wk or less), less % of cals from junk food 3)Work on speed/strength - NOP stength/prehab routine, plyometrics/oly. lift work/hill sprints 4) Time Goals:
Spring - Sub 5:00 mile, sub 18 5k
*Added a section to the OP for training logs. If you log your running online in an accessible form feel free to post your log up and I will add them to the OP.*
2014 was...an acceptable year. It was good in many ways, the best of which is that I actually made a return to health for running. It's really, really special to be able to do that again after missing almost 2 years from mid 2012 to early/mid 2014. I was also generally pleased with the consistency of my training, as I averaged about 10 hrs/wk and didn't miss much. Made some nice progress in cycling, and ran a couple good races in the early summer.
That said, it wasn't entirely the year I wanted either. I didn't do a good job with my eternal struggle with diet. If I'm actually going to run, or ride, well that absolutely has to change. There aren't 5'8" 160 (1.73, 74kg) guys at the front of the pack in endurance sports for a reason. Not to mention the high sugar intake murders your ability to recover from workouts. Fixing diet is something I've been talking about for 5 years or something stupid like that, and I want this to be the year I finally change that. I'll be very disappointed if I look back at this thread in 365 days and I'm still eating somewhere between crap/mediocre.
The other thing that wasn't so hot about 2014 was I never put together a training cycle. I more or less just went out and did easy/aerobic efforts with an occasional tempo thrown in randomly. Same for the bike. That works good when you're new, but not so hot when you've been at it for several years or more. With that in mind I've got some pretty specific goals in mind.
On the running front the goal is to run well, at least sub 18, at St. Patricks Day 5k in March. Running is the prime focus until then, and I've got a pretty outline for the training I want to do.
After that, the game-plan is to focus on cycling over the summer and see where I get. Based on what I can do now, and power/weight ratio I think I can get to, I think I have the ability to be very, very good on the bike. Good enough that it's sufficiently enticing to give it a serious shot in the spring/summer. My goal races there are the major hill climbs here in Colorado (Lookout Mountain, Sunshine HC, Guanella Pass, Mt. Evans, Pikes Peak) culminating in Pikes Peak. It's what I'm strongest at, and gives me plenty of time to improve my worthless bike handling skills before diving headfirst into a race without being comfortable riding in a bunch, descending, etc.
After that, it's pretty up in the air. Most likely I'd come back for another running season in the fall...but I'll know that better in 7 months.
Curious to hear what the rest of you are gunning for this year. Except for Bonham because I already know he is doing secret trainings preparing to give Kimetto's record a nice spanking.
On January 01 2015 19:54 L_Master wrote: Let's do this gentlemen. Time to crush this year.
2014 was...an acceptable year. It was good in many ways, the best of which is that I actually made a return to health for running. It's really, really special to be able to do that again after missing almost 2 years from mid 2012 to early/mid 2014. I was also generally pleased with the consistency of my training, as I averaged about 10 hrs/wk and didn't miss much. Made some nice progress in cycling, and ran a couple good races in the early summer.
That said, it wasn't entirely the year I wanted either. I didn't do a good job with my eternal struggle with diet. If I'm actually going to run, or ride, well that absolutely has to change. There aren't 5'8" 160 (1.73, 74kg) guys at the front of the pack in endurance sports for a reason. Not to mention the high sugar intake murders your ability to recover from workouts. Fixing diet is something I've been talking about for 5 years or something stupid like that, and I want this to be the year I finally change that. I'll be very disappointed if I look back at this thread in 365 days and I'm still eating somewhere between crap/mediocre.
The other thing that wasn't so hot about 2014 was I never put together a training cycle. I more or less just went out and did easy/aerobic efforts with an occasional tempo thrown in randomly. Same for the bike. That works good when you're new, but not so hot when you've been at it for several years or more. With that in mind I've got some pretty specific goals in mind.
On the running front the goal is to run well, at least sub 18, at St. Patricks Day 5k in March. Running is the prime focus until then, and I've got a pretty outline for the training I want to do.
After that, the game-plan is to focus on cycling over the summer and see where I get. Based on what I can do now, and power/weight ratio I think I can get to, I think I have the ability to be very, very good on the bike. Good enough that it's sufficiently enticing to give it a serious shot in the spring/summer. My goal races there are the major hill climbs here in Colorado (Lookout Mountain, Sunshine HC, Guanella Pass, Mt. Evans, Pikes Peak) culminating in Pikes Peak. It's what I'm strongest at, and gives me plenty of time to improve my worthless bike handling skills before diving headfirst into a race without being comfortable riding in a bunch, descending, etc.
After that, it's pretty up in the air. Most likely I'd come back for another running season in the fall...but I'll know that better in 7 months.
Curious to hear what the rest of you are gunning for this year. Except for Bonham because I already know he is doing secret trainings preparing to give Kimetto's record a nice spanking.
woot great! looking forwards to this year as well.
I too would like to use more periodization in my training, So gonna do that by getting most of aerobic easy workouts in the winter and transition into harder tempo and interval workouts as the year progresses and gets closer to race season.
Also want to clean up my diet as well. The only times when i really eat bad is when i go home with my parents during the holidays where they have chips (Fatty foods that are crunchy + salty like bacon and chips are so addictive!) and candy or stuff like that in the house. And if it's in the house and within my reach i'm gonna eat it lol. I also sometimes eat too much healthy food as well, like i'd make a huge bowl of pasta and eat till i'm bloated, usually prone to do that after a tough or long workouts.
Do you still ride on a indoor spin bike or did you invest in a actual road bike?
Also who is eric morgan on strava page, i'd follow him back if i knew who he was!, and he's killing it. I think it'll be a good idea to match the TL alias with the names on strava so we can see whose doing what workouts and stuff if people don't mind revealing their real names .
So my baseline right now is Swimming I can comfortably swim at 1:35 per 100meters, or roughly 1:27 per 100 yards. Just started swimming 7-8 hours a week, hopefully after a few more weeks i can see more improvement in the swim. Bike: I bought a power meter in 2014 yay, and right now in the off season I test 1 hour race pace watts of 282 aka i can hold 282 watts for 1 hour aka FTP (functional threshold pace). I'm also 147lbs right now at 5'8. so that leaves me at a 4.22 watts/kilo Run: running was my first sport, and in the past year i've struggled to see progress, however, after my last cross country season, and a 2 week break i rebuilt running again. Now i can run at like a lot faster easy runs with much less effort. Some days if i'm feeling good I can run like a 6:49min/mile on a cruise probably also due to the fact i lost some muscle weight.
Goals 2015, main goal is to get top 25 in my age group and olympic distance nationals to qualify for ITU world's. Swim: Looking at last year's results, gonna have to swim 1:30/100m or hold 1:25/100 yrds for 1500meters. Bike: Increase my current FTP from 282 watts to 300-310 watts. Also drop 2 more lbs to race weight of 145lbs. Therefore making it 4.55 watts per kilo. Run: I'd love to run a 35:39 or 5:45min/mile for 10k on the track. a 1:18 13.1, and a 37min 10k off the bike.
I've ran at 5:45 pace for a 8k on a cross country course this past season, so after some weight loss and more speed work that should be within reach.
Also break 4hr 30min in a 70.3 in june.
I'm also going to boulder Co, from early sept to early october for a rotation site. Looking forwards to train hard over there as well! Good luck to everyone on their 2015 season
Also who is eric morgan on strava page, i'd follow him back if i knew who he was!, and he's killing it.
Do you still ride on a indoor spin bike or did you invest in a actual road bike?
2014 Cannondale CAAD 10 for $1100. Really happy with the bike so far, road bikes are insanely fun...and I shudder to think how much more fun they will be when I can actually descend.
Bike: I bought a power meter in 2014 yay, and right now in the off season I test 1 hour race pace watts of 282 aka i can hold 282 watts for 1 hour aka FTP (functional threshold pace). I'm also 147lbs right now at 5'8. so that leaves me at a 4.22 watts/kilo
Power meter is glorious. Got one of ebay (Powertap SL4+) for about $150. Some seriously well spent money.
You've got the edge on me right now with numbers. Last time I did a 20 min test I did 290W, though I suspect I could have hit 295/300 with better pacing as the climb I did was very undulating and I was constantly having spots where I'd drop to like 220 for a sec when the road flattened, hammer to make it up, rinse and repeat.
Goal wise I want to ride Evan's in 2:05 or better, and the Peak in 1:15 or better. Both of those require in the 4.2 w/kg range as far as I can tell.
Power wise I'm optimistically hoping I can get to 315W for 20 min test, which combined with a lower 60kg weight ought to get me close to 5 w/kg for 20 min. Given that I'm at altitude that should give me reasonable power to be competitive this year.
I'd love to run a 35:39 or 5:45min/mile for 10k on the track
I've ran at 5:45 pace for a 8k on a cross country course
Good chance you can run this on the track right now. The pace difference between an 8k and a 10k is not that large, and cross country courses are anywhere from somewhat slower to significantly slower than the track.
You'll definitely be going lower than that with another good training cycle in.
Given that 10k fitness, you'll have a real good shot at cracking 1:18. Wouldn't be surprised to see 1:15-1:16 type stuff if you have a good build up.
Since I know who most everyone is on Strava, just post here if you're okay with me putting you on a list of TL users matched to strava accounts. If I don't here from you I won't put you on said list.
I started running outdoors for the first time this past summer and really enjoyed it. I was running 2-3 times a week then and now I run about once a week in the winter time. I'm a pretty overweight guy (176 cm and hover between 85-89 kg - 5'10" and 185-195 lbs) so I was pretty happy with my 5 km time being about 25-26 minutes and my 10 km time being around 52-53:00 minutes. These days my weight is back on the higher end of the scale (87-88 kg) and I just run 5 kms at ~27:00 mins. Next summer I'm hoping to drop down to about 82 kg and hopefully get my 5 km down to ~22-24 mins.
@L_Master: you can post my Strava name here. You could also drop the "American<->SI Pace Conversion Tool (credit: Malinor)" from the OP, since the Download is not available anymore (it wasn't downloaded much anyway, so I won't put it back up).
My new year started out wonderfully with a 17k hill run in the snow on New Year's Day. Basically from elevation 250m up to 650m and down again. It was amazing.
This year I want to make the transformation from looking ok to looking great. Some of you that have been on TL for a couple of years know that I used to weigh ~170kg. Right know I am around 106kg at 1.80m. I can pull that of since I am quite muscular (here is pics of me at ~99kg: www.liquidhearth.com), but there is obvioulsy room for improvement.
Goals: This year I want to drop down to below 200lb (90,7kg). I am not really a runner, just a sportive guy in general. Maybe half way through the year I choose to pick up lifting weights again. But at the moment running is my weapon of choice, plus stationary bike workouts and some bodyweight training (Chins, Dips, etc.). I want to run 5k below 23min. In September there is a Triathlon in Cologne and I consider taking part - though I am AWFUL at swimming and would need some lessons / training, and the reality of my job simply might not allow that to happen. We'll see. I have no illusions about fixing my diet. My habits have been fucked up from a young age and I won't be able to get rid of my cola addiction. The goal here is just to keep everything reasonable, like I have done for most of the time during the last two years. And I want to make that one last push to shred another 15-16kg of bodyweight.
Well, 2014 I started out very solid then fell off the wagon, so I just hope to stay strong this year
last year had a 18:15 5k in april time (should have been sub 18:00 imo), so I hope I can repeat that. In a lot of ways, my schedule can be more routine this year, so I just want to take small steps and not get ahead of myself as I get back into shape!
Simple goal for january: I'm going to go run on the lonely dreadmill (or outdoor runs if it is not too cold on the weekend) every, single, day. No excuses. "5k a day" is what I thought in my head as I ran just an hour ago. Just aiming for a 25-30 minute run, take things steady and consistent, and not rush into anything.
N.geNuity I wondered what happened to you. Seemed on track to start workin down deep into the 17s and then just went quiet. Life has a way of interfering with training sometimes though.
Sounds like a good gameplan coming back, I don't know if you've struggled with consistency in the past but getting in a nice routine where it becomes a habit to get out the door can go along ways.
I saw this thread, and wanted to thank you L_Master. I was some random guy who came into the 2014 thread looking for beginner running advice months ago. I then proceeded to give up running after a couple of weeks, too fat and unfit and deconditioned to run for more than a couple of minutes. But now I'm much thinner, have more leg strength, more cardio endurance, and have started it back up again as an adjunct to my strength training. Your advice about pacing (Run as slow as you have to, keep an aerobic pace) is finally achievable for me. I had my first genuine run yesterday, rather than just a run-walk cycle. And I had your advice at the front of my mind for the whole thing. "Don't worry about going quickly, just don't stop." I ran for 14 minutes without stopping, and it was amazing, even at a really slow (9:30 mile) pace.
Just wanted you to know that your advice really helped, and it's given me an enormous surge of motivation going forward to know that I can actually RUN. Thank you so much. Now I can work on increasing distance and speed over time. The world of running has officially opened up to me, and it's mostly thanks to you.
On January 02 2015 18:05 L_Master wrote: Sounds like a good gameplan coming back, I don't know if you've struggled with consistency.
Yea i havent ran consistently through my time at university (or really at all until the last 1.75 years there, only last 7 months did well). But a lot of life things happened in 2014 for me. The summer I died off as I just couldnt muster the hype of waking up at like 430 am to avoid summer heat (it gets like 90-105 F where im at) and I didnt like trying to run at like 2100 consistently due to sleep. On july 4th i had the day off and tried a run at like 0900 and said never again :/. Now I probably can wake up before work for me.
Once it stops getting dark at 1615 I can stop by the local running club where im at in the evenings (once per week formally).
Just small steps, one thing at a time, and getting a schedule in 2015 for me ^.^
I can get a strava later in the year but I literally pkan on 5k a day for january. Pretty easy to track
On January 02 2015 18:05 L_Master wrote: Sounds like a good gameplan coming back, I don't know if you've struggled with consistency.
I can get a strava later in the year but I literally pkan on 5k a day for january. Pretty easy to track
Be careful to not run too much. Rest days are important. I'd say a four days a week schedule is easier to achieve and safer. You could run 10k at sundays to get some variation and to get used to longer distances. If 7 runs per week work for you do it - just listen to your body and get rest if needed. ____
I just came back from a five day trip to Halle and Berlin with amazing news which determine my running goals for this year: My friends got me signed up for the Berlin Marathon as a christmas present. I didn't plan to run the 42k this year and I would not have chosen Berlin as my first ever marathon but now that my so called friends are forcing me to run this thing I'm more than happy to get it done. My original goal was to get as close to 39:59 at the 10k as possible. Possibly getting there in the fall. Well, now with the Berlin Marathon on the horizon I'll have an entirely different focus. I'll probably allow myself to run my yearly local running cup in the spring and get some fast 10k times. The next two months are all about increasing mileage while staying injury free.
You can still have an excellent spring season to focus on getting that 10k down sub 40 before starting your marathon buildup in late spring/early summer.
Good opportunity to run a nice marathon too, no faster course than Berlin with the possible exception of Dubai. Not to mention you'll be on a course where there may yet be another WR to watch.
I just started running on and off this past September, and now I'm looking to make running a weekly thing for me. I was actually doing pretty well before finals came rolling around for me, and then I started to just eat eat and eat over winter break....
...fast forward 3 weeks, I'm basically back to where I started in September -____-. At least my joints aren't killing me this time.
Quick question though: it's gotten considerably colder, and now it's starting to really hurt when I breath after about 5 minutes. Is this normal, or is there something I can do to fix this?
On January 03 2015 18:30 imBLIND wrote: I just started running on and off this past September, and now I'm looking to make running a weekly thing for me. I was actually doing pretty well before finals came rolling around for me, and then I started to just eat eat and eat over winter break....
...fast forward 3 weeks, I'm basically back to where I started in September -____-. At least my joints aren't killing me this time.
Quick question though: it's gotten considerably colder, and now it's starting to really hurt when I breath after about 5 minutes. Is this normal, or is there something I can do to fix this?
Depends on how cold we are talking about. If we are talking well below zero then that could certainly be an issue, but I don't hear too much about breathing issues for temps in the 20s or 30s.
Got a half marathon coming up in 64 days. Right now I run about 50 minutes @ 11km/h with 2 training days a week. Probably need to add an extra training day. Will miss more than a week due to wintersports as well.
Are you shipwrecked with your bike and GPS device on an island or what are you doing in the middle of the ocean L_Master?
On January 03 2015 20:46 Meat wrote: Got a half marathon coming up in 64 days. Right now I run about 50 minutes @ 11km/h with 2 training days a week. Probably need to add an extra training day. Will miss more than a week due to wintersports as well.
Two days isn't enough. You need that extra day. Introduce it asap and use one of your running days to run a little further than usual. You want to get this long run to up to about 18k at least. Look for a program: www.myascis.us while not ideal is a good place for a beginner
EPT
