ILX running running thread

Racing requires a strange mindset. To summon the wherewithal to run as fast as you can possibly run for a certain distance. It's very uncomfortable. In training, I rarely run a sub 7 minute pace and if I do, it is no longer than 1/2 mile repeats. And that is hard as hell to do. No idea how I can manage to do it for 10K on race day. I just try and disassociate.

Yeah, that one attempt at a fast 5K taught me that. I felt like I had no idea what kind of pace I should set from the get-go, so I keep wondering if I'm going too fast to keep it up, or too slow to get a decent time. I guess that's when a gps-watch (and perhaps pulsebelt) might come in handy.
I'm still pretty new to running, but I've tended to go for slow longer runs over short ones, and whenever I go fast, I can't help but marvel that this is something people are willing to do frequently. It just kills me. Was surprised to find how much weightlifting actually helped on my speed -- I didn't expect that at all. Hills too are much easier this year than last.

Been telling myself to start doing interval training once a week, but so far I've found excuses not to do it. Instead I just take occasional speed bursts on longer runs; it's actually a good way to kinda wake up when the going's getting tough.

Oystein, speed intervals/hills will help you gain speed. Lifting (though be careful not to do it too much) also increases speed. But you're right that by merely running and doing stuff like fartlek or psuedo fartlek routines, you also gain speed, but maybe slightly slower?

I burn easily, so if I wear a headband I would have a large white spot on my forehead while the rest of my face would be red.

Plus, it's nice that I get some colour for a change, instead of being pasty white. Because of this, I usually run with a tank top (no sleeves!) just to shoot two birds with one stone. That's one nice thing of living here!

18 miles was good today, probably the best at that distance I've had. Felt string and definitely had 8 more miles in my legs.

Can't run in heat at all...when I'm in training (sob) and it's >20 degrees out I'll wait until late at night to run.

wrt racing: you learn to race by racing imo, and it's never exactly fun. You do need to work out a pace in advance and stick to it as best you can. Intervals/fartlek/etc. are not optional if you want to get faster.

God, I am as unfit as I've been in at least 10 years :( Come August I hope to get back for reals.

Six more miles today puts me at 56 for the week. Biggest week ever.

16 miles of trail running in Brussels:

http://media.dailymile.com/photos/691199/4ee8717bce71075bc7854af7ea91f443.png

That looks pretty.

Did you take your camera to your run or were those taken at different times?

I ran with my phone. Which I don't normally do but I was afraid of getting lost in an 11,000 acre forest in a foreign land.

Running in the forest is great. Even walking in it does wonders for me.

How'd you like it? Enjoy your trip.

that looks like a lot of fun! bet the weather was nice, too. I've been running again for ten weeks now, and I don't think I've gone out in temps lower than 90F/32C yet. on the bright side, I've finally worked up to where I can run for about an hour at a pop now, which makes suiting up and heading over to the trails feel worthwhile. success!

That's awesome, f. Running in colder weather is easier (note, not necessarily cold weather) and probably a lot more enjoyable, so you're in for a treat.

yes, definitely looking forward to more moderate temps, which should arrive here in about... three months. I love post-daylight saving night runs when the temps are in the 40s and the trails are basically deserted.

also thanks! my patient buildup of distance had the desired effect of no injuries!

that's how it's done! good job!
i have been slowly trying to run again after a long period of walking/biking. my hips feel kinda weird, but otherwise it's pretty fun.

People from London (I think there are some of you in here, right?) Does anyone know if a hill that I could do 45 second hill repeats on? Also someplace that I could run 18 continuous miles without having to stop too much.

Parliament Hill looks like it could work, but it's quite a ways to Hampstead Heath from my hotel.

probably you could get a nice long loop around kensington gardens/hyde park/st. james park?

It would take about 4 1/4 loops around Kensington/hyde park to get in 18 miles, not counting the mileage I would run there and back. That's probably where I will head, maybe throw in some running along the Thames.

add in st. james continuing east from hyde park and you might only need to do two loops... I remember there being green space all the way to the Thames?

runs in London and the forests or Europe sound/look awesome. Jealous!

How's this for exotic:

http://vimeo.com/m/69691848

I have a feeling the video makes it look easier than it is. Just a hunch.

would like to try high-altitude running to see what happens (hopefully not a blinding headache and unconsciousness)

How high, hazel?

I've been at 3200 metres (which, I believe, is on the lower end of 'high altitude'). Some people I was with got a little sick, but most didn't (I didn't). It also might just be a matter of how long it takes your body to adjust.

Personally, I think I would train a bit if I ever do the full-blown trail in something like Machu Picchu, not only because of the elevation, but because it is pretty taxing on the legs (steep!).

Highest I've ran is about 8000 feet. I didn't have too many issues. I actually found myself out of breath more when I was just sitting around.

I've been hiking in the Rocky Mountains at around 2mi/3km and didn't suffer from any ill effects (I usually go running at basically sea level... maybe 500ft above). But Manaslu in that video, for example, has trails apparently around 3.2mi/5km. I assume most of us would start to feel the effects that high up, especially since cardiovascular fitness doesn't aid adaptation to high altitudes... it either gets you or it doesn't.

The thing that is killing me here in Brussels is the long hills. Like a good incline for at least a mile. Not steep at all but it wears on you.

Normally my runs are pancake flat.

yeah, I encounter that biking places here in Austin and it wears you down real fast.

I've been hiking in the Rocky Mountains at around 2mi/3km and didn't suffer from any ill effects (I usually go running at basically sea level... maybe 500ft above).
― erry red flag (f. hazel), Monday, July 29, 2013 Bookmark Flag Post Permalink

I want to go to the American side next!

The places I run in Los Angeles are pretty flat, for the most part.

In San Francisco, I once cycled from Embarcadero to Sausalito via the Golden Gate Bridge. Boy, was that a workout. Though I don't think I was that in shape back then.

Can't imagine how one trains for that Himalayan thing. I guess if you've got ultra-racing experience, then hang out in that area for a few wks prior to the race?

so I am scheduled for a 15-moole training run tmrw and the charger for my garmin watch has been packed up and put in a storage unit for moving purposes. Can bring my iPhone on the run but is there a reliable GPS app that anyone recommends? Really just need something to track the distance, timing the run isn't a big deal.

15-mile, that is

I use the garmin app as my backup. It's not great but it tracks mileage and then you can upload straight to garmin connect. Then you can export the tcx file and do what you want with it.

Runkeeper is very accurate and very good. Basic version is free.

I use the free Endomondo -- works really well on an Android at least. Have had a couple of times where the gps has gone haywire and claimed a 3-second mile, but those are rare and I assume more the phone's fault than the app.

Crushed my 20 miler today. Feeling pretty good less than two months before Grand Rapids. I'm still going to be nervous as hell for this race.

Had 58 miles last week, my highest ever. Should be close to 60 this week. 46 more days until my marathon.

how do you break out your runs during the week? three or four shorter runs and one long?

I signed up for a half-marathon in early December, so I'm ramping up my own mileage, although not that high... right now I'm doing 4mi/3mi/long run, with the long run starting at 5 miles and increasing a mile per week. mixing in some speedwork every couple of weeks too.

1 long/2 speed/2-3 short is my generic schedule, if I'm not fit/recovering well I just tone down the speed/distance.

I run 6 days a week and it usually breaks down like this:

Monday: almost always easy running. Usually 60 mins or 6 to 7 miles.
Tuesday: Speed work of some kind. Workouts can vary greatly, but these days it leans towards longer intervals of various race paces. Tough one I had the other night was 4 x 3K with 3 min jogging rests. Start the 1st 3k at MP and progress down to 10K pace for the last one. Speed is sandwiched by easy miles, usually ends up being 10 to 12 miles.
Wednesday: more easy miles, usually 6 to 8.
Thursday: second speed session. Every few weeks there will be a hill workout or long progression here but most of the time it is similar to Tuesday. 10 to 12 miles total
Friday: OFF. And it is a glorious day. Always look forward to it.
Saturday: long run, usually 16 to 20 miles. Sometimes some quality is thrown in such as a fast finish or running the first few mins of each later mile at a quicker pace.
Sunday: recovery run 50 to 70 mins, usually 5 to 8 miles. Slow and easy.

i illegally downloaded jack daniels' running formula and it's pretty helpful to look at, f. hazel

Workout tonight was fun. 2 easy, 2 at MP + 20 seconds, 4 @ MP, 2 at HMP, 2 easy. Actually, it was hard, but not too hard. One of those workouts that you feel like wow, I did something tonight.

62.2 mile week! Feeling fantastic.

Thanks for the lowdown, Jeff. Only one day off a week! As noted, I'm doing three days of running, one day of some other activity like biking or swimming. And I will have a look at that, harbl! When I worked at a bookstore I spent my breaks reading all the running books they had, and used that knowledge to develop a 12-week training program for myself.

So happy I'm back up to doing five-mile/hour-plus runs now... and last night it was actually less than 90 degrees out!

261.8 miles for September, most ever. I have peaked and now begins the taper. 3 more weeks.

what event are you tapering for?

got the first cold front of fall, so I delayed my long run until tonight in order to enjoy it... eight miles in deliciously cool air. dry, cool air makes such a massive difference... 70 degrees instead of 90... my pace was about 30 seconds/mile faster but my heart rate was 15bpm lower than normal!

wow jeff, that's a hell of a solid month!

Grand Rapids Marathon.

I'm so nervous about it. I've definitely put in the training. However I fear weather and potential GI issues.

i love this, can't stop watching it http://www.nbcchicago.com/video/#!/news/local/Dennis-Kimetto-Talks-to-Stefan-Holt/227580531