Back to running after 2 long years off.....
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Mainly a "lurker" but I'm looking for some advice. Used to compete in Sprint Tri's - no runs were
longer than 5 miles, so I never really trained longer than 3 miles - Running in a marathon relay on
Feb 29th, and I've been in the gym for the past 6 weeks - I've also run a couple of 5K "Fun-runs"
just to get used to outdoor running again, but the weather has been so crappy (snow, sand, wet
streets) I've been running the treadmill (I know, I know.....) I've been running 2 miles every day,
sometimes 3, and I've been going back and forth with distance (the 3.5) or speed (1 1/2 mile
sprints...)
My portion of the relay is just short of 8 miles...
so - my inbox is empty - would appreciate any and all input....
Thanks!
You are all a bunch of assholes.
charthousemtg@aol.com (Charthousemtg) wrote in message news:<20031210151737.23043.00000509@mb-m27.aol.com>...
> Mainly a "lurker" but I'm looking for some advice. Used to compete in Sprint Tri's - no runs were
> longer than 5 miles, so I never really trained longer than 3 miles - Running in a marathon relay
> on Feb 29th, and I've been in the gym for the past 6 weeks - I've also run a couple of 5K "Fun-
> runs" just to get used to outdoor running again, but the weather has been so crappy (snow, sand,
> wet streets) I've been running the treadmill (I know, I know.....) I've been running 2 miles every
> day, sometimes 3, and I've been going back and forth with distance (the 3.5) or speed (1 1/2 mile
> sprints...)
>
> My portion of the relay is just short of 8 miles...
>
> so - my inbox is empty - would appreciate any and all input....
>
> Thanks!
(This may be a troll, but other readers may benefit.)
"used to compete in sprint Tri's" how long ago. Have you kept up your fitness since? How?
"I've been in the gym for the past 6 weeks " that's a start.
"no runs were longer than 5 miles, so I never really trained longer than 3 miles" Why not? Problems
running longer than 3mile??
"Running in a marathon relay on Feb 29th... My portion of the relay is just short of 8 miles" yikes!
basically 10 weeks or so before your 8mile race and you haven't gone farther than 3miles?
I'd advise just gradually upping the milage on one run each week. With ten weeks, try something like
a modified Galloway approach. Keep the other runs in your week about where they are now, but don't
worry too much about the sprints. Just have one run shorter but faster. So each week will have a
fast easy and long run. Something like this:
10weeks to go (this week) 2mile fast. 3miles easy. 3miles long run.
9weeks to go 2mile fast. 3miles easy. 4miles long run.
8weeks to go 2mile fast. 3miles easy. 4miles long run.
7weeks to go 2mile fast. 3miles easy. 5miles long run.
6weeks to go 2mile fast. 3miles easy. 5miles long run.
5weeks to go 2mile fast. 3miles easy. 6miles long run.
4weeks to go 2mile fast. 3miles easy. 6miles long run.
3weeks to go 2mile fast. 3miles easy. 7miles long run.
2weeks to go 2mile fast. 3miles easy. 7miles long run.
1week to go 2mile fast. 3miles easy. 8miles long run.
race week 3miles easy. skip(or EASY 2 miles) 8mile race.
Given the short training, Don't expect to blast down the course like you are running a 5k. In the
race you should really be sure to take it EASY for the first 4miles, up the pace SLIGHTLY in mile 5
then use your fast pace in the last two miles. (If in the first mile you feel like you are going too
slow, then you are probably going about right.)
Feel free to adapt this plan. It's only a suggestion, based on what you said you currently do now. I
would personally consider dropping the fast day in favor of a longer run (say another 3miler, maybe
a bit longer)
Also you will need to make some of the runs outdoors to adapt to the weather of the season. (With no
clue where you are, the weather might be vary from cold to hot and clear, snowy or rainy. You need
to know how to dress for that weather BEFORE race day.
Hope that helps, if not you then some other reader.
Ed
"Ed prochak" <ed.prochak@magicinterface.com> wrote in message
news:4b5394b2.0312110924.4a22f172@posting.google.com...
> charthousemtg@aol.com (Charthousemtg) wrote in message
news:<20031210151737.23043.00000509@mb-m27.aol.com>...
> > Mainly a "lurker" but I'm looking for some advice. Used to compete in
Sprint
> > Tri's - no runs were longer than 5 miles, so I never really trained
longer than
> > 3 miles - Running in a marathon relay on Feb 29th, and I've been in the
gym
> > for the past 6 weeks - I've also run a couple of 5K "Fun-runs" just to
get used
> > to outdoor running again, but the weather has been so crappy (snow,
sand, wet
> > streets) I've been running the treadmill (I know, I know.....) I've
been
> > running 2 miles every day, sometimes 3, and I've been going back and
forth with
> > distance (the 3.5) or speed (1 1/2 mile sprints...)
> >
> > My portion of the relay is just short of 8 miles...
> >
> > so - my inbox is empty - would appreciate any and all input....
> >
> > Thanks!
>
> (This may be a troll, but other readers may benefit.)
This group is really quite negative sometimes.
> "used to compete in sprint Tri's" how long ago. Have you kept up your fitness since? How?
>
> "I've been in the gym for the past 6 weeks " that's a start.
>
> "no runs were longer than 5 miles, so I never really trained longer than 3 miles" Why not?
> Problems running longer than 3mile??
Sounds just like me (without the tri's). I never trained for longer than 10K (and that rarely, and
on a treadmill) until September. I raced a 5K in September, a 10K in October, and a 1/2 in November.
I did have a background of lots of hiking - but walking with a pack isn't quite the same as
running...
> "Running in a marathon relay on Feb 29th... My portion of the relay is just short of 8
> miles" yikes!
Why? Sounds like this guy has some basic fitness, and no problems with running in general. Given
that, I see no reason why he couldn't go out tomorrow and cover 8 miles at a slow pace. Training
will just make it less faster, and less painful, and with the right balance, will control the risk
of injury.
> basically 10 weeks or so before your 8mile race and you haven't gone farther than 3miles?
I am so glad I didn't post in this newsgroup before I started training.
> [ Snip training plan ] [ Snip useful advice ]
You could just have said that bit....
Ben
Thanks for your input - No problems running more than 3, in fact, I can run 5 relatively easily,
just tough doing it a) indoors on the treadmill at the gym and b) alone
I live in NE right near the water, and running outside really hasn't been an option - I'm trying to
find some running partners to kill the time, so to speak
- If anyone is near the Cape and wants to join me at the Canal, please email me..
I ran the 5K in 25 minutes and I know that everyone will say that time isn't a factor, it is
finishing, but I'd like to set a realistic goal for the 7.8 mile portion of my relay....Fast horses
dont run long, right???
Again, thanks for your input!
Brian (not a troll...)
Another question - How many days a week do you recommend? I've been running 6 days a week...
In article <20031212100431.11386.00000753@mb-m11.aol.com>, Charthousemtg wrote:
> Thanks for your input - No problems running more than 3, in fact, I can run 5 relatively easily,
> just tough doing it a) indoors on the treadmill at the gym and b) alone
If you're serious about getting a good time for this race, you'll take on the weather or treadmill
boredom. I'd recommend challenging the weather. Sometimes the treadmill may also help you squeeze in
a little extra milage here and there too.
Consistency is really key to performance -- 12 or so solid consecutive weeks can do wonders. In
other words, you can't allow yourself to drop workouts because of the adverse conditions.
> I live in NE right near the water, and running outside really hasn't been an option -
I don't see how the conclusion follows from the premise. If you've been following this forum, you'll
notice that some of the regulars here go running in blizzards, and we have a poster who regularly
runs outdoors in Alaska during winter.
Just wear some warm clothes. If you're interested, we can offer fairly specific/detailed advice
about winter running clothes (both the expensive brand name variety and the cheap walmart variety)
> I ran the 5K in 25 minutes and I know that everyone will say that time isn't a factor, it is
> finishing, but I'd like to set a realistic goal for the 7.8 mile portion of my relay....
I'd shoot for your 5k pace -- 8 minutes per mile. That's a fairly aggressive goal, but certainly
achievable.
> Fast horses dont run long, right???
Don't know how horses train, but fast runners in distances 5k and up do high milage training, and
include long runs in their schedule.
If I were training for an 8 mile race, I'd want to have 12 mile runs in my schedule. I don't know if
you have enough time to build up to that sort of distance, but you should build up your long runs to
as close to 12 miles as time constraints permit.
I think you should consider incorporating Ed's training advice into your plan. Overall, his post
looks like good advice. Running long is going to do much more for your performance than trying to
run fast in training. Do these longer runs consistently for several weeks and you should see a big
increase in performance.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
In article <20031212101301.11386.00000754@mb-m11.aol.com>, Charthousemtg wrote:
> Another question - How many days a week do you recommend? I've been running 6 days a week...
I'd recommend sticking with 6 days/week. More than that won't help and there's no compelling reason
to do less if you're not overtrained.
The way to work this into the plan Ed suggested would be to do a fast 2 mile run each week, as well
as a long run each week. The other 4 runs should be easy runs.
The focal points of your workout are the fast 2 miler and the long run. You need to get the other
runs in, but they need to be easy -- about 9:00 - 9:30 per mile pace and of fairly short duration (3
miles is fine).
The long run will build your fatigue resistance, the short run will build speed. You need to do the
other workouts, but it's counterproductive to try to make them longer or faster.
Use the 2 miler to get an idea of where you stand performance-wise. If you can do it in about 14:30,
you have a reasonable chance at 8:00 per mile for the race.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
charthousemtg@aol.com (Charthousemtg) wrote in message news:<20031212101301.11386.00000754@mb-m11.aol.com>...
> Another question - How many days a week do you recommend? I've been running 6 days a week...
Well, obviously my assumption about your lack of running fitness is out the window! 8^)
If you are doing 6days per week, just make sure to have easy days.
The principle is stress AND rest make improvements.
The just use the specificity of traing guideline. you can't run fast for a distance you haven't run
in training. So build up your long run.
And yes, I've see New England winters before, but not on the Cape. I hope you get a few tolerable
days for outside runs. I dislike running on treadmills enough to bundle up and still run outside.
(Funny, at the time I lived in New England, I thought runners were crazy!)
Enjoy. And good luck in your race. ed
"Ben Blaukopf" <ben@blaukopf.com> wrote in message news:<4c2Cb.300$iJ.161@newsfep1-gui.server.ntli.net>...
> "Ed prochak" <ed.prochak@magicinterface.com> wrote in message
> news:4b5394b2.0312110924.4a22f172@posting.google.com...
> > charthousemtg@aol.com (Charthousemtg) wrote in message
> news:<20031210151737.23043.00000509@mb-m27.aol.com>...
> > > Mainly a "lurker" but I'm looking for some advice. Used to compete in
[]
> >
> > (This may be a troll, but other readers may benefit.)
>
> This group is really quite negative sometimes.
Well if I was really feeling negative, I would not have posted. 8^)
>
> > "used to compete in sprint Tri's" how long ago. Have you kept up your fitness since? How?
> >
> > "I've been in the gym for the past 6 weeks " that's a start.
> >
> > "no runs were longer than 5 miles, so I never really trained longer than 3 miles" Why not?
> > Problems running longer than 3mile??
>
> Sounds just like me (without the tri's). I never trained for longer than 10K (and that rarely, and
> on a treadmill) until September. I raced a 5K in September, a 10K in October, and a 1/2 in
> November. I did have a background of lots of hiking - but walking with a pack isn't quite the same
> as running...
>
> > "Running in a marathon relay on Feb 29th... My portion of the relay is just short of 8 miles"
> > yikes!
>
> Why? Sounds like this guy has some basic fitness, and no problems with running in general. Given
> that, I see no reason why he couldn't go out tomorrow and cover 8 miles at a slow pace. Training
> will just make it less faster, and less painful, and with the right balance, will control the risk
> of injury.
Well it did not sound like he was fit for running to me. He's been only treadmill running for quite
short distances. I took a very convservative view of his fitness, that's true, but he did not say
how fit he currently is.
And I took an assumption that being part of a relay team that he would try to be aggressive on race
day in order to not let his teammates down.
If both of those assumption were true, he could be headed for some pain. That was my chain of
thought in my "yikes" remark.
>
> > basically 10 weeks or so before your 8mile race and you haven't gone farther than 3miles?
>
> I am so glad I didn't post in this newsgroup before I started training.
>
> > [ Snip training plan ] [ Snip useful advice ]
>
> You could just have said that bit....
>
> Ben
Keep in mind that I was also writing for other potential readers. While charthouse may be fairly fit
(still an assumption since charthouse hasn't replied yet), other readers deserve to hear the caution
about building too much too soon.
Well good running and happy holidays to both of you, charthouse and Ben.
Ed
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