ILX running running thread

or maybe run up some stairs? idk

"hes playing with a tremendous amount of confidence right now" --tommy on green again

lol sry wrong thred

eh as long as I avoid hills I don't have any problems or lack of confidence

p sure running hills will get you into shape better than anything

my feeling

did a 5k this morning, oh man I cannot run fast anymore. my heart and lungs felt great, so much so that I think I was pissing everyone off around me by chatting away to them all the time, but my legs didn't have any speed in them at all. so that's my winter project sorted I think, would love to knock a minute off my time

also my stomach really did not like all that bouncing around, so some kind of core strengthening would possibly help stabilise that a bit (?)

What was your time?

Maybe wear a girdle.

that's not such a silly idea maybe - I normally run with a waist pack that keeps everything in tight, but today I went without and it was all hanging loose. time was 19.43

oh one cool thing was Richard Nerurkar was there. people prob don't remember him cos he's v old school but he's the third fastest brit at the marathon (2.08!). think he did 16 mins something at the age of 50

sick

btw if u do like no core stuff even just a little and u will notice the difference, just do some planks after you run or w/e

anything that involves lying down and barely moving sounds good to me

got up on a trail today for the first time in like a year. just a few miles up a small canyon. so much fun.

mysteriously no leg problem when i'm on dirt singletrack. idgi.

interesting

heh not really, it's one of those weird body things that never changes but is pointless to talk about. just glad there is a way to avoid it which is also my favorite kind of run though it takes more time especially without a car.

bought a second pair of cold weather tights, a nice hooded jacket for weather, and a fleece 1/4 zip yesterday. and gloves. love things w chest pockets so i can easily jam dope beats.

using runningmap beta for mileage when bored at work. simple no reg required so far.

heh not really, it's one of those weird body things that never changes but is pointless to talk about.

― mattresslessness, Saturday, November 8, 2014 11:57 PM (Yesterday) Bookmark Flag Post Permalink

ha i wasnt being sarcastic fwiw, feel like u cld prob get to the bottom of it maybe work it out

been working with how to incorporate strength training into my routine while adhering to a ~80/20 low/high intensity running ratio, roughly been doing something like

long run
recovery run + strength training
rest
tempo run + intervals
recovery run + strength training
rest

not really sure how the strength training fits into/affects the whole 80/20 concept or like if im really doing enough milage for 80/20 to even really make sense idk but i like the idea

like to work some plyo in too which i havent really been doing too much of recently

cld just do it with the intervals i guess

thats a lot of intensity tho oh boy

anyway abt to go do recovery run + strength training, long run yesterday

gonna try doing strength stuff before and after the run seems like u cld do more that way

then im gonna eat a cheese steak

peace be with you

namaste

Intervals advice please?
Doing 10 x (30 seconds fast/2 mins not as fast) now.
Is it desirable to slow right down for the slow parts, or should I try to keep the pace up? I used to have to almost walk after the first few, now I feel pretty good... Should I just make it harder by upping the fast intervals or what?

Also - are there any alternatives to intervals to get your speed up? I kind of fucking hate them.

its the only way and yeah go faster make sure youre maxing out thats the whole point

hills or good old fartlek

ok fartlek is just hippy intervals? like go fast when you feel like it for however long you feel like it?

yep, hippy swedish intervals. go fast when you feel like it, but the focus should just be on enjoying the sensation of speed rather than grinding through it like formal intervals

nice. thanks, gents. I'm going to do that 10 K race in December. I did a nice 10 K run on Saturday in 1:10 and it felt pretty relaxed and didn't wipe me out... I have about 4 weeks to get my speed up. Hoping to do it in an hour or as close to it as I can. Fartleks ands maxed out intervals it is.

friend who ran a sub 3hr marathon told me he felt the thing that improved his speed at that distance the most was doing ~mile long intervals at threshold, never really looked further into it but you know

During a training cycle for longer races, I start doing tempos in the 3rd phase, or the Energy System Training phase as my coach calls it. Includes a lot of tempos at around HMP to 10KP, both distance and time based, progressive runs down to race pace, cruise intervals.

Long tempos are hard, I have trouble mentally with any tempo run over 4 or so miles. Hard to push myself that hard outside of a race. I like doing cruise intervals though, like 2 miles at 10K pace, 1 easy, then 2 more at 10K pace.

yeah that sounds like m/l what he described

Yeah I used to do things like 10*1 mile with two minutes jogging recovery.

other ways to get faster w/o doing intervals:

- do one or part of one of your runs each week at a significantly faster pace. this works really well if you can find people a bit faster than you to run with

- just increase your weekly mileage without worrying about how fast you're going. this will only work up to a certain point (and do bear in mind that too much running is a sure fire way to get sick or injured), but basically improving your basic running efficiency just by putting in the miles will enable you to run at a given speed with less effort. but the main thing here is *consistency* - one amazing super-high mileage week won't achieve much at all, but six months of decent mileage with lots of recovery built in and you will be a much stronger runner for it, and if you're in the early days of your running, this should mean that your speed improves

- improve your running technique <- think this is something everyone can work on, especially me

- figure out what the main limiting factor is that's stopping you going faster at any one time and concentrate on improving that; might be your respiratory system or your leg strength or your technique as above or just your brain telling you can't do it - run for a mile as fast as you can and it will be one or two of those things i.e. 'I can't breathe' or 'my legs ache' or 'my legs felt slow' or 'my knees started to hurt' etc

- easy way of being fast is to do a bunch of training and then take two or three days off and really rest up. you will feel bionic - go out and make the most of that feeling (it won't last, but it's awesome while it does)

love 2 improve my running technique! feels so good when u figure something out and ur just gliding my lord

Nick's right on that last point, but beyond feeling bionic, you need the proper recovery after an intense workout to get that strong adaptive response. Alternate intensity and rest days/recovery runs.

Currently reading Brain Training for Runners by Matt Fitzgerald. Fascinating information on pacing, how we perceive effort/exhaustion/fatigue, etc.

This is all great stuff. Much appreciated.

I will continue to pester you all with "for dummies" questions if that's OK.

this is a safe space 2 learn

i have Matt Fitzgeralds dbook DIET CULTS which i havent read but it seems p cool

maybe ill buy brain training to add to the stack of unread fitness books feels good knowing they r there that i cld read them at any time