ILX running running thread

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

uh

bout to go on my long run
http://i.imgur.com/ugd9DNl.jpg

whaaat where do you live dude

bermont

was gonna say

theres snow all across the gdang country right now judging from my social media platforms tho

yea we had it boston this morning

was totally melted here from last night then just started up again who knows i wld like to move to portugal tho its better in a lot of ways

Yeah, it hasn't really started here yet, but it's coming. I hate snow. I can do easy runs through it, but it makes speed/tempo stuff much much harder to complete.

It's starting here, on and off today. I'm going to get a gym membership this weekend at the cheapo gym around the corner. Not looking forward to the treadmill but I know I'm going to start talking myself out of going out when it gets sloppy, and I want to give my knees a break. Sucks though.

i luv to run in the snow its so pretty

http://dailyburn.com/life/fitness/core-exercises-for-runners

went for a run on this drizzly, cold day... I enjoy starting out the first mile with my teeth chattering and my hands frozen and then ending the run just standing there all casual by the car, hands warm and feeling like it's about 70 degrees and sunny.

otm

I need that thing to happen where my hands get warm.

Ha, having warm hands is usually not that great (holding hands = sweaty)
One of my favorite parts of running in the colder months is sitting down afterwards, watching my legs give off steam like a great Dickensian horse's rump.

Somewhat cold today, so I took a chance and started running before my Garmin had connected properly. Final result: 0.74km in 1 hr 10 minutes. Hell yeah!

the steam thing is kind of great

Thanks for the core exercises link, I keep meaning to look up something like that

yeah i tried some of them today after i ran felt good

how often are you all running and how far, on a regular basis? I've increased my distance a fair bit lately and I'm still trying to settle into a comfortable weekly groove.

These days I've been doing 5 days a week, around 40-45 miles. Nursing a foot issue right now though, so down to 25 to 30 a week. Last year I ran A LOT more, but I had more time and was training for a full marathon. Hope to get back to that next year.

Typical week now:
Monday - Easy run, usually about an hour
Tuesday - Off
Wednesday - Easy run or some sort of speed work
Thursday - Off
Friday - Easy run, about an hour
Saturday - Long run, anywhere from 10 to 16 miles.
Sunday - Easy/Recovery run, usually around 45 minutes

During hardcore training, I'm doing speed work on both Monday and Wednesday. And also running easy on Tuesday or Thursday. I peaked at 63 miles a week last year, but was routinely around 50.

been generally doing two days on one day off with the second day being an easy short run combined w a strength workout ~25 miles a week

I run four days a week, usually Tuesday, Thursday (before work), then Saturday, Sunday. Each run is pretty similar - 7.5 - 8 miles (around an hour's run), so about 30 miles a week. I should really vary my distance / pace more.

Next to nothing tbh, double figures is a good week. Not sure I really miss the days of 80-mile weeks but there's a big gap between how I think of my self as a runner and what I actually do, would like to narrow it.

3-4 runs per wk, usually about 25 miles. Used to do more miles, but have been mixing more swimming and yoga in. A change for the better. First real cold run of the year today and it felt great. Ran a 10 mile trail race Sunday morning which also felt great. Best part was bringing y wife along - she did the 5-miler and appears to be hooked!

that's awesome

Raced a 34:53 8K yesterday. Another PR for me, but I was not feeling that great. I hadn't ran for a week because I got sick yet again. Still, 55 second PR, I'll take it. And know that I can do better if healthy.

Ran a 5K turkey trot with my 9-year-old and then ran home with my slowpoke wife for a total of about 12 miles at 11 minute pace (my norm pace is like 8:15) It was like one long exercise in restraint, almost like a restorative yoga class. Probably a lot healthier than running fast!

http://www.flotrack.org/coverage/251607-Flo-Beer-Mile-World-Championships-2014/video/754223-2014-Beer-Mile-World-Championship-Mens-Race-Gallagher-wins-in-50023

Chicago beer mile is Saturday. Hoping to break 7 minutes this year.

I've been really lazy the last 3 weeks. Running in the cold has made it really not fun for me. I joined a cheap gym but I hate the treadmill so much. I've been down to 1-2 runs a week.

Any advice on getting back on track?
Making outdoor runs fun in the cold?
Adjusting to/enjoying running on a treadmill?

What do you all think is my better option: toughen up and get used to the outdoor runs, or find a way to make the treadmill fun?

you might just need the right gear for yr cold runs or while youre at the gym why dont u mix up yr workouts since u have all that equipment lift some weights use the stair machine do some interval routines on the treadmill etc etc

yeah that's definitely a good call

yeah doing a long run on the treadmill is so zzzzz

i think the longest ive ever gone is like 30mins

the only good thing about a treadmill is if it has a TV attached. i hate them.

youve got to suck it up and get used to the cold. for me, it helped to get the lightest possible clothes i could get away with wearing, plus decent hat and gloves make a big diff. and the proper underwear helps alot too!

thanks - what do you all wear for winter runs then, if you don't mind my asking? are those compression things worth the $? also, do you wear different shoes for winter? I've heard some wear trail shoes for stability, even if running on pavement. I'm paranoid about slipping and falling or twisting something.

i have compression shirts/pants for when it gets really cold + various layers, i used to run in totally untechnical gear like thermals/sweats too tho and it was fine except for its tendency to retain moisture not much difference, main thing is just to be warm and have yr range of motion imo

idk abt shoes ive never fallen, just take little steps when its slick lol

don't know about shoes either but in the coldest weather i wear sporthill pants (not tights), a lightweight long underwear shirt under a midweight zip-up, a beanie, and cotton running gloves. I'm in DC where it never gets below 10 degrees or so.