Running Thread

[EvilMel]

Look...let's start a running thread.

Maybe Scott can advise us on some stuff.

Here's where I am:

I've run 5Ks over the past few years but never really practiced running much until the past few months. I ran a 15K around Thanksgiving with not too much training and actually beat my expected time (not the time I wanted to run it in, but the time I expected to run it in).

I decided after that to actually start trying to run more often.

I began the Hal Higdon half marathon training program a little over a month ago in preparation for the Knoxville half marathon, with the idea of possibly doing the Music City one instead (because Cristina wanted me to). I have the goal of running 10 minute miles for the entire race (admittedly, I'm not a very fast runner but I've got serious endurance). I do pretty well with keeping up with my workouts (except this week) and always do my scheduled long runs.

I'm trying to increase speed, as I bump up in distance (I can do the distance runs without too much difficulty so I'm really focusing on speed work to try to improve my time).

I'm thinking of switching to the Music City half marathon.

I need new shoes.

 

[ct_vol]

Ashley needs new shoes too... I told her I'd buy her some for Valentines day... Romantic eh???

Clients have told me that the Knoxville marathon is a whole bunch of suck, where as the Music City marathon is really nice... They set up bands every couple of miles and its quite the event afterward...

As far as running goes... I started running a week before New Years... I started at 2 miles a day... Increased about a half mile a week after I stopped being rediculously sore... I worked my way up to 5 miles a day... Then I was taking a look at Ashley's running schedule she has for Team in Training and they are supposed to take a day off/cross train every other day... So last week I started running 5 miles a day MW with F being the day I run 5+ as time allows... I'm doing the eliptical and weight training TRS... Sundays are my day off...

 

[Runner]

Not sure how good of a coach I am. And I got burned out on road races back in college -- seemed to much like work after I dropped the team.

You guys probably know more about training programs if you have read input from others. I only know what the coaches taught me. For myself, if I was preparing for a race (we had one about every Saturday), I would have hard workouts (shorter distance, higher intensity) on Monday and Wednesday; moderate workouts (long distance, moderate intensity) on Tuesday and Thursday; and an easy workout on Friday. An example of a hard workout would be something like repeating sprints of a 1/4 mile with a 1min walking time between sprints. We used to do 16 repetitions of this when training for a 1-mile race. For longer distances, you can improve your stamina by doing something similar -- like running hard 1 mile and walking a 1/4 mile (and repeat this 13 times if training for a half-marathon). Pace your mile time to be the mile time you are shooting for in the race. While training for the Atlanta Marathon, I ran mile repeaters at my target pace. I also did a 31-mile training run (at a much slower pace) about 3 weeks before the race. Not advisable, though, as I got stress fractures in both feet that did not properly heal and gave out again at mile 17 in the actual race . Had my PR for the half-marathon at the halfway point, though.

In the off-season, we would drop the repeaters and run longer distances at varying intensities.


I have never read the books of others and am far from the expert, but I'd be happy to answer any questions as I can from my experience.

 

[ct_vol]

<a href=showthread.php?s=&postid=14331131#post14331131 target=_blank>Originally posted</a> by Runner
For myself, if I was preparing for a race (we had one about every Saturday), I would have hard workouts (shorter distance, higher intensity) on Monday and Wednesday; moderate workouts (long distance, moderate intensity) on Tuesday and Thursday; and an easy workout on Friday. An example of a hard workout would be something like repeating sprints of a 1/4 mile with a 1min walking time between sprints. We used to do 16 repetitions of this when training for a 1-mile race. For longer distances, you can improve your stamina by doing something similar -- like running hard 1 mile and walking a 1/4 mile (and repeat this 13 times if training for a half-marathon). Pace your mile time to be the mile time you are shooting for in the race.

That is essentially how Ashley is training with her long runs on Saturdays... They increase a mile a week... She should be up to 13 in time for the MCM in April...

 

[EvilMel]

Mine is weight training on Mondays and Thursdays, easy runs Tuesdays, Thursdays and sometimes Saturdays, pace and fast runs on Wednesdays and alternating Saturdays (alternating with easy Saturdays), distance on Sunday.

I have off on Friday. Monday is pretty easy as well because it's only a "stretch and strengthen" day.

Here's the program I've been using:
http://www.halhigdon.com/halfmarathon/inter.htm

I work with two serious runners who both tell me I need new shoes.

I've apparently got something called a bone bruise? It sucks bad. My foot hurts like hell when I walk and put any hard pressure on the outside of my right foot.

Randy...you should take Ashley to the Runners Market. They have a guy who watches the way you walk and figures out your pronation, then recommends an appropriate shoe for you. We should all go up there week!!! I need new shoes BAD.

 

[macclellan]

Steph and I ran in that YWCA Race Against Racism 5k the day of the frag swap. That's gotten me more motivated to run and take it more seriously. I was definitely a sports kid growing up, but always hated running "for its own sake," although I'd give 110% in games (played midfielder in hockey and soccer), like the rabbit that needs a carrot to move.

I'm different now though, running is cool (though not as cool as proper sports ). I do 5k three times a week. I'm not too fast, just under 30 mins without killing myself, and want to work on speed more.

Thanks for the tips Scott. I'll start mixing sprints in more, varying the speed. I can run comfortably just about forever at 6mph (I get bored and stop). I can't keep 9mph going for much more than a mile without a near death experience though.

I just found out that my little sister ran a 5k in 21.15 in high school. That sure made me feel like a wimp. Although, now that I think about it, that's an average of only about 8mph. That doesn't seem impossible for me to achieve. 7.5mph seems like a good target pace for now and a realistic medium term goal.

I have really high arches and was getting nasty heel pain (Plantar Fasciitis). I've been stretching more and got new shoes, which are helping.

 

[EvilMel]

Dude...something I forgot to mention...I've apparently got a bone bruise on the front/bottom of my right foot, on the right. It effin' suuuuucks. I got it by training with shoes that are too worn out.

That's why I need new shoes.

Running with old shoes is NO good for you, that's why I want good new shoes. I am going to get a doctor to fit me because I the a-holes at the New Balance store in Nashville did NOT fit me very well, IMO.

Looks like I'm sidelined for the next few days...thinking of cycling a bunch over the next few days to keep up the cardio.

 

[hesstondc]

My wife is training as well.

She is turning 29 on that day. WBIR tv is following her during her training.....

Pretty neat deal, she is even on comericals and stuff...
I can only run a 5K that is enough for me....Right now I am at 9 minute miles...Would like to get to 8 by the time that goes around....

The Nike+ software for IPOD is pretty neat...try it if you can ...Keeps up with your pace and lets you comptete against people online

 

[Runner]

I do 7-1/2 to 8 minute miles on the treadmill right now. Haven't timed myself on the road lately.

You don't want to know my high-school / college times.

 

[EvilMel]

Dude...if you can run 9 minute miles, you should be able to run further than 3 miles, shouldn't you? That's pretty cool about your wife!

My goal is 10 min miles for the entire half marathon. I have been doing speed work to try to improve.

Scott...I don't want to know any of you guys' times! hah hah. It makes me feel crummy because my times are TERRIBLE!

 

[macclellan]

oops.

 

[acrodave]

Running how did that word make it through the curse word filter..Thats a very nasty word

 

[Anchovy]

<a href=showthread.php?s=&postid=14333688#post14333688 target=_blank>Originally posted</a> by acrodave
Running how did that word make it through the curse word filter..Thats a very nasty word

LMAO....that was a good one.

 

[ct_vol]

Ashley went to Runners Market and somewhere else to check out shoes a day or two ago... I guess she toes in??? I don't know, I think she was speaking farrrier to me, so I'd understand...

And just cause you can run a 9 minute mile doesn't mean that you can run further than 3 miles... Strength vs Endurance... I used to be able to do 7.5 min miles for 3 miles, but I'd always get crazy tired when I'd do 10 min miles for 5... I'm working more on endurance training only because its a better fat burner... But I still kick hard at the end so I feel the wicked burn...

 

[jettster]

pigeon forge used to have a midnight roadrace 8k you could get real good time on because it's so flat but it was so depressing because you could see forever people running in a line. I like the crazy 8 at kingsport better and it has hills

 

[seased]

back in my running days, there was a half marathon in Strawberry Plains towards the end of February. It was fairly flat - good training run for Knoxville. I ran the Knoxville Marathon the first year it started, the first half is very hilly. As far as speed - lets just say I finished before they closed the course.

Take the time and get good shoes. I liked Asics - try roadrunnersports.com and use the "shoe dog" to find a good shoe.

 

[hesstondc]

I am sure that my times would be slower on the road vs the tredmill. If the Rush in oakridge dosn't get new ones soon we are pulling our membership. I complain but nothing changes...I am a Nike shoe fan....But I get bruised shins often...Must be the shoes....It can be bad...If I don't run 4 days a week I feel guilty...

I could run alot faster about 5 years ago, but age and beer are slowing me down...HA!

Nothing better than a good beer after a long run....

 

[hesstondc]

Here is a link to the wife's sight

http://www.knoxvillemarathon.com/RaceInfo/MarathonMinute.cfm

Jenny Dell, I am so proud of her....She hates running!

 

[ct_vol]

I belong to NFC in Oak Ridge and it's really nice... It is a bit more spendy than the Rush though... But it has a lot better facilities IMO...

I'm with your wife... I hate running... I'm only doing it because of all the beer and increase in age and waist size...

 

[fishdoc11]

I ran track my senior year in high school (880m) to stay in shape and finished 1st, 2nd or 3rd in every race until regions where I got 5th which is what I was picked so not too bad. I ran several 10K's after that but got out of it years ago. I ended up actually winning a small one for my age group.
The last race I ran was the corporate challenge at Metro Center. I was just playing basketball at the time so I ran the mile. A woman passed me about 1/4 way through the race and so I thought "I better step it up" and kept up with her until the race was almost over. She turned out to be a professional runner and she won
I would love to start again (mainly because I'm getting old and fat ) but I have a torn meniscus in my left knee and it looks like a softball after a couple of weeks of running on it so I feel your pain Mel. I plan on getting it fixed after school is over. Nothing more frustrating than actually motivating yourself to get going and your body saying no
I'm impressed Randy and Mel. Sounds like you guys have a good routine going.
I used to do the same sprint/jog thing that Scott is describing....1/4 sprints hurt though. I usually did 200 yards. I did that and ran 3 miles or so a couple of times a week and 5 miles once a week.
I would really like to do a marathon at least once before I die. My hat is off to you guys that have done one ( or will soon)

Chris