Runner's Forum: The Official: Training Summary Start Up Thread

easy workout today:

GOAL: 5x1000 at tempo pace (3:20), then 800m at race pace (2:24) and then 4x200 at race pace (34)

ACTUAL: The k's were all over the place (3:12-3:24), the 800 was 2:13 and the 200s were 31, but they were a little short.

Some of our guys are going to Hillsdale this weekend, which is one of the biggest meets and most competitive fields in the country. I'm excited

Nice job at the Boston westconn that sounds amazing and congrats to everyone who raced and ran well at the weekend.

For me Sunday was the Vancouver Sun Run 10k - which was INSANE - 59,000 people! NUTS... I am very happy to say that I did it in 54:24 - which was slightly slower than it could have been because of the mental crowds (bottlenecks on the route, getting stuck behind slower people, etc). I came 7250th!!! (not bad out of 44,000 that finished the race!). Plus I had an absolute ball, and felt comfortable running it (which i know means I should have pushed harder, from now on in I'll be taking it a whole lot more seriously). The crowd was awesome - especially at the finish line - what a rush!

But all in all, I'm quite chuffed with my performance and it's given me a huge  boost to carry this on. There is a half marathon in North Van in October so that is going to be my big goal, plus a 14k in September and one or two others  I'm looking into.

I have to say, I'm absolutely loving this running thing. Off out tonight, probably easy 10k and a short fast one later in the week and I'll look at 1/2 marathon training programmes for the one in October so that I am working to a schedule as recommended. Any particular favourites or suggestions?

Westconn, Well Done!!! Just qualifying for Boston is a dream to me at this point. Hey, if you are looking for a fall marathon, Chicago (October 12)still has some room. That's gonna be my first marathon.

KDogg, I asked earlier, but i think it got lost, Are you headed to Hillsdale, Michigan? I hear there's a pretty big event there. Not to far from me.

LexB, Don't worry about taking it too seriously, otherwise it will stop being fun and feel more like work. The day I stop enjoying running is the day I find a new form of exercise.

Did 6 miles today, all 6 on sidewalks (ugh). Happy with my time (50:17, for a 8.19 pace) a huge improvement over Monday's run. However, I forgot the sunblock, and now my neck shoulders and arms are bright red (oops, spring is here). I think I figured out the shin issue I was having, too. Someone I ran with told me I brush my right foot against the inside of my left lower leg as I stride forward with my right foot, right between the achilles and shin. I didn't ever notice that before, but in hindsight, the inside ankle of my left sock is always really dirty.  

Rest tomorrow, and then a 5 mile tempo run on Friday! Is it wrong that I really like tempo runs and intervals now? 

Hey guys, haven't posted in a few days but there hasn't been anything too eventful, just your average stuff.

Tomorrow morning i head out for the Drake Relays! I'm not quite fast enough to get into a solo race but my coach wanted to put together a 4x1600m so i get to go! I am the weak link of course but if i run what i believe i can we could post a pretty good time. I'm also really excited because Alan Webb is running the mile there, i cant wait to watch!

It looks like everyone did well with their races this past weekend. Good job guys!

More new guys on here. Great to see.

Did 3.8km warm up, yet again they are getting quicker. Then it was 2x2 min, 2x4min and 2x1min efforts with 1 min in between each. Was a bit tight, but ran reasonably smoothly once I got going. Tomorrow will do 8-10km with 16-17 on Sunday.

Have a good weekend guys and girls, run well

I perused this thread a couple day ago and didn't join but now I wonder why not. I've been an off and on type runner. Last summer my wife and I did a 5K and a 5 miler on the beach. Those two races were a lot of fun. Then during the Fall I virtually stopped running. I've been back at it for about 2 months and I'm having a blast. We plan on doing a couple 5K's, that 5 miler, and a Tour De Pain. It should be a great summer for racing.

Enough Intro aye? This morning we did our 4 mile loop. My mile markers got thrown off a bit due to a mid-run route change but it was a good run. I got real close to a sub 9:00 mile this morning so I was pumped. I would love to get down to the 6:00's. Everything with time I suppose.

I'm still pretty novice when it comes to running. Can someone direct me to a thread, website, or book that gives a good explaination of the differring training programs such as those quoted below?

gfinkelde:

Did 3.8km warm up, yet again they are getting quicker. Then it was 2x2 min, 2x4min and 2x1min efforts with 1 min in between each. Was a bit tight, but ran reasonably smoothly once I got going. Tomorrow will do 8-10km with 16-17 on Sunday.

bhbrtn:

Week of 4/28
Mo:     rest
Tu:     6X880 + 5.5 miles EZ (2.5 to track, 3 home)                                          Wd:    4 EZ
Th:     8 Hills Fartlik
Fr:      rest
Sa:     11 Hilly LR
Su:     4 EZ

Thanks,

Dan

Did nearly 10km in 45.38 today. The longer part of my run is on a beach path and it was quite windy into it - has anybody ever run down wind!!!. So pretty happy with that. Actually ran easier than I would have liked, but am doing 16-17 tomorrow so might amp that up a bit.

When is NY westconn, have you done it before 

Floridan, I am not an experienced runner but ran a marathon last year after a eight mnoth program that involved me going out and just running. No science at all.This year I have joined a running group where we do intervals and fartleks and all the things that help you apparently. Already my times have improved, after only doing this for a month. Unfortunately I dont know any sites with the programs but I have seen some posts with different programs mentioned. I am sure some of the other posties will have some info. My sessions were basically going harder for 2 mins, then have a 1 min resting jog, then back on for 2 mins, 1 min resting jog, then back on harder for 4 mins and so on. I think the theory is you run harder at shorter distance to give yourself the ability to do longer and harder later on. I am sure there are guys who know more about it than me

Hey BHBRTN-that was a great explanation for all of us. I , as many others probably, was wondering what people talked about when posting about their running and what a fartlek was. thanks for the info. i wonder if there is a glossary of running terms somewhere,  and maybe even a distance converter so we new worlders cankeep up the the old world in terms of distance!!!!1 anyway,  ran my normal 3.6 miles,  got my time under 34, and am feeling back to normal. hope everyone has a safe and fun weekend.

d 

Just got done with my 10 miler.  8:52 pace with a lot of wind out today.  It was great to have that feeling of fesh legs to run the last 2 miles with.   19 mile week for next week with no single run over 5 miles.  Still getting rid of the weight.  I think I'll be on target come May 25th.  My wife told me the other day that each pound I get rid of is 4 lbs less force on my knees.  Not sure if it's true or not, but it's a great motivator.

 Resting for the next 2 days.

 Run Safe Everyone and a Big Welcome to all new posters.

Awesome thanks for the great info! I found a nice online source that covers running and exercise in general: http://www.exrx.net I have read some about Fartleks and the such I just didn't really know if you had to be on a track to do 800's or not but I guess that you do. Thanks again.

It's hard not to push myself on any run. I think that I'm just going to have to leave the watch at home for some runs. If only to avoid injury. I'm just two months back in and I'm making gains in speed without really doing any deliberate speed work. I guess that is just part of building your base?

Today I ran 3.24 in the midday sun in 33:03. Two months ago I did the same run on a nice cool morning somewhere around 37:00. It's exciting!

Maybe someday...

<DREAMCLOUD\>

jkpesven:Ran a 5K today...19.32!  Personal best.  Weather was perfect.

</DREAMCLOUD>

gfinkelde, nice work! that's a good average over that distance. this speed work you are doing must be working.

I did a 16.4 in 1hr25 today. with the last 5 km at about 20 seconds below marathon pace. felt ok since I have been coughing all week...but I am gonna have to do some speed work. I'm holding out for one of those great runs..... (it's been a while!)

3rd time lucky for this post!  Bloody mouse driver!

Hey lots of new posties! Cool.  My achilles is responding well, but the big, bad, mean physio won't let me run yet.  Maybe next week?

larswork: great to hear from a long time runner.  I want to be able to continue running well into my senior years.  I've stated elsewhere on this site that one day I want to win a prize for being the oldest finisher in a marathon.  I'm 44 now which means I've got a ways to go yet but I'm already in a position to be able to compare some of my upcoming racing with my efforts from 15 - 20 yrs ago.

gfinkelde:  I did say I'd have to watch out for you.  You're really going well and will be knocking over my Tans in no time.  Unless I can get back on my feet and get some of my old "speed" back...

Florida:  While it's true you need a track to do a measured 800m, you can get the same effect by running at the same intensity for a time roughly the same as you would run for 800m.  For me, this is about 3 - 3.5 mins.  Alternate this with about 90s of light jogging and hey presto, Interval Training!  There are basically two types of exercise.  Aerobic, where you can breathe in and put oxygen into your blood fast enough to replace the oxygen you use while running; and anaerobic, where you use oxygen faster than you can take it in and put it into your blood.  Your aerobic threshold (the intensity at which you can exercise without incurring oxygen debt) is increased by running lots of miles at close to your existing threshold, and also by running relatively short bursts (anywhere between 5 and 25 minutes) at slightly above your current threshold.  This type of running is usually referred to as tempo running.  Your anaerobic threshold is your ability to incur oxygen debt.  When you run anaerobically, you use oxygen faster than you can replace it.  This means that for every minute of running anaerobically, you start to build up oxygen debt.  At some stage, you reach a limit whereby you simply cannot maintain a given pace as you have reached your limit of oxygen debt.  Anaerobic threshold training aims to build up your capacity to incur oxygen debt.  This is most simply done by running for a sufficient time at a sufficient intensity that you build up lactic acid, which is the by-product of anaerobic running.  800m is simply an easily measured distance which is long enough for most people to be able to run at a sufficiently high enough intensity without running themselves into the ground.  You run a repeat, then jog just long enough to get your heart rate down close to normal, then run another repeat.  By the end of the session, you will have built up a good level of lactic acid, which in turn lowers your body's pH.  The next day or two you allow your body to recover, bringing your pH back up to normal, then do another bout of speed work to pull your pH down again.  You have to be careful to not try and do too much speed work as an overall percentage of your weekly training, as your body will not recover, and injury and fatigue will be the result.  I recommend getting hold of any of Arthur Lydiard's running books, particularly the later ones, as he goes into the physiology of exercise and how each type of training works for you.

I hope I haven't put anyone to sleep yet!  Run on.

Today went for  a fast run on the treadmill - I was aiming for a 25 min 5k but actually did it in 27:30... by legs were really sore half way through... well still not that bad I guess, it's still early days. Had a nice swim after too, for the first time in a while. Think I'm going to plan a really nice long and easy run for tomorrow / weds

How's everyone else doing?

It was a nice cool morning for running. 60° with a nice soft breeze. Did my 4.09 mile run in 38:45 with a 9:10 mile in there. (That's cruising for me so it felt really good.) I really want to bust that sub 9:00 but I'm trying to pace myself and keep from injury. I still have about 30 lbs. to slough so I'm sure that sub 9:00 and sub 8:00 will come with time.

 larswork: Have a great time in London. I've always wanted to take a trip there. Don't forget to have a New Castle after your run. (If you like beer of course.)  

IRONMAN Finish motivation:

Sian Welch & Wendy Ingraham - The Crawl - 1997

http://www.youtube.com/watch?v=MTn1v5TGK_w&NR=1

I got up, got out, and got back. 1:02 for 5.44 miles. Last two miles avg. 9:07 miles. Over all time was good recovery run but the last two miles were a bit too fast for recovery methinks. I blame the iPod.