Run Run Away » running training » Proper Training? But now a slow runner
Proper Training? But now a slow runner
Question:
snip…. If you’re under 30 and a 7" pace is lung punishing, you are never going to run a 5" mile. I don’t care if you train 1000 miles a week. Only way you’re moving at a 5" pace is if I tow you with the Dodge.
Of course I can. I’m not you.
Response:
What mindless retort. Has this newsgroup gone to hell or what?! "I’m not you." Really? << If you’re under 30 and a 7" pace is lung punishing, you are never going to run a 5" mile. I don’t care if you train 1000 miles a week. Only way you’re moving at a 5" pace is if I tow you with the Dodge.
Of course I can. I’m not you. Jennifer
Response:
The Number One asset in correct distance running training is PATIENCE. Without the patience to train correctly, you will not improve like you want. Yes, when you slow down and build a base you could find your race times slowing down. But the return for doing this is that when you switch back to hard training, it won’t take long before you are demolishing your PRs. It doesn’t take years, maybe months to a year but it happens. What are you doing for "easy" running? If your 5K pace is 7min/mile, then easy running is probably around 8:30-9 min/mile. Maybe 8, but that’s getting a little quick. Your longest run of the week will probably be a little slower than that. You don’t want to stop all fast running while you’re building your base. It is good to keep a couple good efforts in there to remind your body what it is like. The easiest is to do a few 100m accelerations to near full pace. This may not sound like much, but do them after every other easy workout and it will keep your legs fresh. Also do a tempo run weekly, maybe 3-5 miles if you are a 5K-10K runner. THis will be a little slower than your race pace, you should feel like you could do another mile or two at that pace when you are done but no more. Or you could do fartleks, just randomly picking it up to race pace for 1-2 minutes in the middle of your run with a few minutes easy running in between. After a few months of this, start doing two hard workouts a week as you approach goal race season. Pounding every run at PR pace will provide short-term results at best. We’re all individuals, but I’ve never met a runner who wouldn’t benefit more from this type of training than pounding every run. Andy Hass
Response:
- Hide quoted text — Show quoted text – When you’re that small, nobody calls you Mister. Will you beat my meat, Surf? Mr. Ree Meat Why not just beat yourself senseless with a club? In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
If you’re under 30 and a 7" pace is lung punishing, you are never going to run a 5" mile. I don’t care if you train 1000 miles a week. Only way you’re moving at a 5" pace is if I tow you with the Dodge.
Response:
When you’re that small, nobody calls you Mister. – Hide quoted text — Show quoted text – Will you beat my meat, Surf? Mr. Ree Meat Why not just beat yourself senseless with a club? In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
Response:
Will you beat my meat, Surf? Mr. Ree Meat – Hide quoted text — Show quoted text -Why not just beat yourself senseless with a club? In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
Response:
Patience, my friend. Don’t go to it, let it come to you. when you ready, you will be ready! Hoo – Hide quoted text — Show quoted text -In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
Response:
Why not just beat yourself senseless with a club?
– Hide quoted text — Show quoted text – In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
Response:
- Hide quoted text — Show quoted text – In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.
The "proper training" doesn’t mean taking it easy all of the time. It means building up a good base (which, for a newbie, is more than "just a few months"), and then putting the punishing intervals on top of that base. periodize, and work hard _when you’re supposed to_. Push, and then _recover_. The alternatives are injury or stagnation. r.r. often gets its share of "take it easier!" because it’s one of the hardest things for driven people to do. But there’s another voice in there saying "run hill repeats" and "intervals until you almost drop" – but don’t do them every workout. If you’re finding the overall schedule too easy, up the mileage carefully. It won’t take you until you’re thirty (unless, perhaps, you’re 29.5). It might take you a year, but you probably want that year to let your tendons strengthen. Your cardiovascular system can improve in a matter of days; your muscles in weeks, but your bones and tendons have this awful habit of taking their time. If you’re not feeling the cardio thing, go swimming and demolish yourself in the pool, it’s easier to recover from. If you’re unhappy with the muscular side of it, hit the weight room. I have a good friend who runs his daily runs a lot harder than I run mine. In fact, I’ve mellowed out the pace lately and replaced it with a bit of extra distance – took my standard run up to about an hour at 8:00 – 8:45 pace depending on how I feel. All totally conversational; I throw in some 5k race pace intervals every few weeks to keep myself entertained, but that’s about it. The last time we raced together, he asked, "where the hell did _that_ come from??". Here’s a series of articles you might enjoy. It’s written from the perspective of a serious distance coach: http://www.ffh.us/cn/hadd.htm WELL worth reading. And re-reading. -Dave — work: dga – at – lcs.mit.edu me: angio – at – pobox.com MIT Laboratory for Computer Science http://www.angio.net/ (note that my reply-to address is vaguely despammed…) bulk emailers: I do not accept unsolicited email. Do not mail me.
Response:
In the beginning, a ran at PR pace 3 times a week, sometimes 4. Even my long run in the weekend I ran at PR pace. I broke so many PRs and on my way to running a 7 mins/mile pace in just a few months, not even a year and I started from a 13 mins/mile pace. After getting a runner’s knee (In the beginning, I ran everyday at a heavy weight) and plantar fascitis (got it when I increased my run by a mile and at the same time changed course to include huge hills), I decided to do proper training as many of you here have recommended. I went to runnersworld.com and used their calculator to tell me what my easy run, Max V02, and long run pace should be. The only lung punishing workout of course is the 4-7 x 800. So, although my mileage is about the same, maybe just a little more since I increased it by 10%. The result: runner’s knee = Seemed to get worse during the slow runs, I actually feel pain. Maybe I had pain when I was running at PR pace, just couldn’t feel it since I was gasping for air everytime and that’s the only thing I can think about. plantar fascitis = Got a little better. Time = All downhill. Since I ran my long runs at slow pace, that’s exactly what I ran the half-marathon. Since I’m no longer running at PR pace, my body adjusted and can no longer tolerate lung punishing runs that last from 45 minutes to over an hour. I knew of course I was slowing down. A few weeks before the Manhattan Half-Marathon, I tried to run a 7 minutes+/mile 5M run and just couldn’t do it. The most I could do was 1 mile. I couldn’t stand that uncomfortable feeling of gasping for air for 40 minutes. Anyway, I decided to take a month’s off from running, but when I get back, I have no choice but to do a lung punishing run instead of these lousy easy runs. I probably will not do a PR run most of the time, but I will definitely run a fast one, maybe just 20-30 seconds slower from my race pace instead of 1-2 minutes. Or I could do 2 lung punishing runs, but still run the long run at a slow pace. The proper training probably works as many runners have claimed, but the progress is slow. I don’t want to wait till I’m 30 before I start hitting 5 min/mile pace.