ILX running running thread

Great writeup of the Farah-Rupp 1-2 last night: http://sportsillustrated.cnn.com/2012/olympics/2012/writers/tim_layden/08/04/mens-10k-british-olympics/index.html?PID=4177151

my favorite kind of races to watch are 800 and 1500. how can i become faster than 10:00 at a mile? my brother can do it in like 5 min :(

Would usually assume one can get below 10 minutes by just training regularly but a standard approach to faster miling would be to do sessions consisting of segments that are shorter and faster than your target (like 6 times 400 metre intervals at 2 minutes or quicker) separated by short recovery periods (maybe try half a minute jog?).

The quantities I've used here are just pulled out of my hat but they might be a reasonable ballpark.

how can i become faster than 10:00 at a mile? my brother can do it in like 5 min :(

I did about a year of 3x weekly 4-8 mile runs at paces around 12:30-13:30 min mile, just plodding along, and when I did 5k or 10k races, I managed an 8:30-9 min mile race average by going all out. I have never gotten close to a 5 minute mile, my heart would explode.

If you followed seandalai's advice and did speedwork, you could probably improve even more, but just putting in the time running lots of miles at slow paces will give you the endurance and whatnot to finish races under the 10min/mile average.

yeah just doing regular training would be my main suggestion, I noticed harbl posted at the top of this thread 3 years ago so assumed maybe he/she(?) wasn't a novice in that sense and might want to try something new.

haha that's because i run consistently for a few months at a time then stop forever, that's how i am still slow after running for so many years. when i was 17 ("when i was 17....") i could run under 8 min. i'm just going to work on doing more miles per week slowly now. i think garmin is helping me.

2012 i have probably done more exercise than 09-11 combined :-/

i also joined the gym near me and want to learn how to lift heavy weights so i'm not sure how much running i will get done. maybe just gym 2x per week is adequate though.

If you want to get faster off minimal time spent running then intervals might be the best way. A sideline in heavy weights won't help you much, will make you slower if anything.

not like powerlifter heavy i just want to counteract my office worker slump

haha that's because i run consistently for a few months at a time then stop forever

this is me as well :(

i do think i will try the half marathon tho. Thanks for the encouragement yall!

decided i am going to focus my running into doing a half marathon training schedule, tho i'm not signed up for any particular race. it just seems a good idea.

i set a goal of running 10 miles in a week from last sat to yesterday and i did it but stupid garmin connect says even though i ran 10.00 miles i only accomplished 95% of my goal? this week i want to do 12 miles. i can't believe there are people in the world who run over 100 miles a week.
also re: garmin. it's funny how if you feel unsettled during a run like i did yesterday you can see how much your speed varies. most runs i am impressed it stays pretty constant.

having a tiny computer keep track of me is already really helpful for motivation though

Awesome, it was key for me too.

15 miles today and 35 for the week so far. Very tired and very hungry now.

^ I really need to get back up to that mileage. Summer's complicated by travel kids etc etc

Did about 6 miles at dawn on a beach in south Carolina yesterday and it was very very cool. I normally hate running on the beach but this one was perfect. The humidity was outrageous.

i've started trying to run on a daily basis a bit more, did tues-sat last week and had the odd bit of pain but think i'm still injury free.

I ended up at 40 for the week, and feel pretty good. Historically anything north of 30 has broken me down in some way. Hope to peak at 50 during this training cycle.

50 is a lot. I'm not sure most of our bodies were meant for that, but you think you can handle it for a few weeks? I think 35 is about the max that I can sustain.

We'll see. I have 8 weeks to the marathon and I'll probably only hit 50 once, the rest of the weeks will be between 30 and 45.

What bums me out is that I've had to eschew all speed and tempo work because it was hurting me. All my miles have just been at an easy pace of 8:50 to 9:30. Not going to get any faster like that.

i'm the opposite lately, my speeds are getting way quicker but i need to ignore the time and put some real distance in.

1) I saw Jeff running the other day and he was so focused that I whizzed past on my bike, smiling and waving, and he didn't notice. That guy is all the way in the zone!! Also I could never ever run that much -- I have been doing this for several years now and I still don't even pay attention to distance. I just go out there, run to a halfway point, and then circle around home. There's no way that I could keep track of miles per week or pace or anything.

2) Question: why do some people wear those compression knee socks?

Supposedly aids recovery. That's debatable, but they do feel good to lounge around in. It's like someone constantly hugging my calves.

Recovery from an injury or just from running?

Just running.

i should set goals like that. i think i'm in a running funk -- went to the gym yesterday and ran for just 30 min.

That's a good amount!

LL, next time you run I'm going to follow you and then let you know you exact mileage and pace.

J/k. I would never do that

you'd be bored if you did that for sure, but at least it wouldn't take much time

https://www.youtube.com/watch?v=BknGrh7mJ6Y

^ Don't know if you lot have seen this film about Brother Colm, the Irish missionary who's been deeply involved in Kenya's success in distance running over the years (he's David Rudisha's coach for starters). It's been on the TV here a couple of times and I kept missing it so I'm pretty glad to have finally found the whole thing on Vimeo. Some really stunning sequences of his athletes running through the Kenyan landscape, the ease and fluidity with which they move is just so beautiful, probably a good thing to have playing in your head when you run.

That guy in the green shirt btw is Eamonn Coghlan. I'm sure that LocalGarda or seandalai will correct me if I'm wrong here but I'm guessing he'd probably be Ireland's most internationally successful runner after Sonia O'Sullivan.

Yeah that's probably fair, though John Treacy (or going back further, Ronnie Delaney) might have a claim on the basis of winning an Olympic medal unlike Coughlan.

ah, i knew i'd forgotten about the old guys

Did 4 miles with intervals tonight, very different indeed, in some ways easier than trudging at one pace tho afterwards I am definitely more red-faced etc.

Thinkin about ~running~ again.

Do it.

tried running on the streets recently, thinking it would mean i got more running in since it meant i just had to leave my apt and start running, but the heat and the dusty streets and traffic lights and cars is all just ugh.

started back up again a couple of weeks ago. looking at runkeeper i've started back up this time of the year for the past couple of years but it never lasts longer than a month so i don't know how long i'll keep it up. so far i've been running every other day, started out with just a 2-mile route and am gradually bumping it up, so i'm at like 2.75 miles now.

wanted to find a 5k to register for to motivate me to keep going but it's complicated, there are so many of them and some of them seem really relaxed and others are more intense and they involve some kind of charity and they all cost different amounts to register.

when does everyone run? morning? evening?

i prefer to work out/run in the mornings, which worked when i woke up early, but lately i have been completely unable to wake up before 8 which is far too late even for work. which translates into not running at all.

torn about setting an "objective," like completing an event. i don't think i want to be running like i did when i was preparing for my last running events (2 years ago-- i think i've run 6 miles in the intervening time).

also, i committed a lot of time to riding my bike in the past 4 months for an event, and it really didn't pan out, so i'm feeling a little bitter about the time and energy lost.

xpost

just knowing me and my (lack of) work ethic and will power, i need to set up something like a 5k to keep me motivated over the long term - i have to know that i will have to run 5k in __ weeks or have wasted the registration money, otherwise i'll just get lazy and give up again

N/A I was going to recommend the burgers & beer 5k, but it seems pricy, even for Chicago, but there is a beer included. The Elvis is Alive 5k would be a good one because it isn't chip timed, cheaper, and generally non competitive. But it is this thursday.

yeah those are both too soon, i need a couple of weeks at least probably

Let me look at the calendar and I'll make a recommendation.

cool thanks

when does everyone run? morning? evening?

was always an evening runner until this summer, i find it hard to get up but i always get a huge buzz out of running at 0630 or whatever.

N/A. Here is a listing of all the races through August and September http://bit.ly/PVIPHd. Bucktown and Judicata are popular ones that people run. Run Against Traffick/Octoberfest would be lower key. Avoid anything Komen related, obvs.