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LAB-LOVER's Photo LAB-LOVER SparkPoints: (58,020)
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12/10/08 6:23 A

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Sorry 'Chi!

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P.S. SP needs a foot in mouth emoticon!

Edited by: LAB-LOVER at: 12/10/2008 (06:23)
Wag more, bark less.

RRCA Certified Running Coach

PRs:
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5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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PEPPEY1's Photo PEPPEY1 Posts: 198
12/10/08 5:30 A

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Like Nancy said the author is Jack Daniels. What I really loved about the book is that it teaches you how to set up your own training plan and that for me is worth gold. I am a person that likes to be in control and because where I live I can't find a running coach as an amateur runner I have to find out for myself...with your help of course!
I think it is a must, one of the best I have come across when it comes to training principles, findamentals, building blocks.

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12/9/08 6:16 P

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Irish,

Jack Daniels...no, not the whiskey maker, either...LOL!

HAPPY RUNNING!
Nancy

IRISHTROSE129's Photo IRISHTROSE129 Posts: 717
12/9/08 1:43 P

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PEPPEY1: Who is the author of your book?

"Less than one-tenth of 1% of the world's population has ever dared to run a distance of a 1/2 marathon or greater."

"In the midst of regular life, running is the touchstone that breathes adventure into my soul."

"My sport is your sport's punishment."

"Don't put off till tomorrow what you can do today" one of my great grandmother's favorites

"Life is a verb." -Yoovie


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WONGERCHI's Photo WONGERCHI Posts: 3,889
12/9/08 10:50 A

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LL:
Ooh, I'm a lady, eh? Always wanted to be one of those.... emoticon

The longest I've done on the TM is 10 miles and I really wanted to shoot myself. I do all long runs outside unless it's absolutely baltic out.

PEPPY1:
Running too fast on easy days and too slow on hard days is a common mistake. Glad that you've spotted it and have tuned your training as a result! You will see results, promise.

Edited by: WONGERCHI at: 12/9/2008 (10:51)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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PEPPEY1's Photo PEPPEY1 Posts: 198
12/9/08 9:53 A

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Just started a new trainning plan about 3 weeks ago after having bought a book, that I found fantastic: "Daniels' Running Formula". It is quite a technical book but I really liked the way he shows you how to set up your own training program. He splits the training into 4 phases depending on the number of weeks you have to train.
I used my last 10k race result to find my VDOT and then found my pace from charts listed in the book. It's so simple. I found that I was running to fast on what ought to be my easy runs and after slowing down I do find that I can add quality into my other tempo runs.


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12/8/08 11:04 P

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LL-

I started about the same time you did - March of 08. I have to date ignored the tempo/speed runs and focused primarily on the miles. I'm getting ready to begin training for my first half in January, so I'm going to try and work a little more the temps and speed. My plan only has that type of work one day a week so who knows how I'll do!!

Good Luck on your 5k...

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/8/08 10:00 P

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You ladies are awesome -- thanks for all the advice. I've been running since March when I started Couch to 5K -- so still a bit less than 1 year. My schedule has only had one speedwork run so far, but I do have to be careful about my right achilles -- it tends to be tweaky after I try to run faster.

I'll try the tempos as a run/walk -- I feel like most of the running in my schedule is slow runs (easy runs, long runs) so occasional quicker paced runs will be ok with me (I'm no speed demon -- we're talking 12:30 miles here!). I've been trying to follow the plan pretty closely, but sometimes I need to adjust -- for example, on Sunday I should be doing an 8 mile long run, but I'm scheduled to run a Jingle Bell 5K. So that will be a faster pace. I'll put off the 8 miles for a week and do it the following week.

And then there's winter... thankfully I wasn't supposed to run today, but it was about 15 degrees, and that's way colder than I think I can tolerate for running (my record is 27 degrees and today felt WAY colder). I'm hardy, but the drop was sudden. This week has all manner of rain, snow and everything in between. I don't want to go to the gym, but sooner or later I think I'm going to have to do some treadmill running. I can't even imagine doing a long run on a 'mill. BOOOORRRRRRRRRRIIIIIIINNNNNNGGGGG!!!!! Ugh!

But I'm committed to this (my husband thinks I SHOULD be committed!)

-LL

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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WONGERCHI's Photo WONGERCHI Posts: 3,889
12/8/08 4:22 P

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Tami:
The calculator is good if you give it the right numbers. I put in my MHR (tested) and it got my zones right (not surprising as it's just a %MHR). Do not get it to calculate your MHR by using the formulas - I tried it just for laughs and got some numbers which were really far out from real life...

It also calculates your zones based on MAX HR, not LTHR (lactate threshold HR) which is what your 30 minute run test measures. Use the #s I quote for calculating your zones (stolen from Friel's training bible) otherwise you'll be off on the high side. Also I don't buy the MHR test that they suggest (2x 3' runs with 2' RI). That'll never get you (me) to MHR. Ever. I do this sort of interval run on the track and it takes me a good 4-5 repeats before I hit Z4-Z5.


EDITED to add: Like the new profile pic too!

Edited by: WONGERCHI at: 12/8/2008 (16:22)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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AUNTIE65's Photo AUNTIE65 SparkPoints: (46,241)
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12/8/08 4:11 P

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that would be it!!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/8/08 3:36 P

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Then that would make 2 of us...Let's Make a Deal?



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12/8/08 3:30 P

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naaa - I always wanted to be Carol Marrel (sp?)... hows that for dating myself??

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/8/08 3:20 P

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Oh, I thought you were trying out for Wheel of Fortune to be Vanna White's replacement!!!

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12/8/08 3:17 P

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Oh thank you... it's from my October trip to CA Wine country. I decided that since I've gained some of my weight back I needed to have a new profile image!!



Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/8/08 3:15 P

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My Garmin totally revolutionized the way I run...It is truly worth every penny! Enjoy!

HAPPY RUNNING!
Nancy

PS...LOVE the new profile photo!!! Thank goodness they post usernames with the posts or else I would have had no idea who it was emoticon

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12/8/08 3:01 P

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Thank you Nancy - I've book marked it so I can refer back to it after I do my run Wednesday.

I'm excited to get my zones figured out for my garmin... I KNOW that I was not running at a level three/four this morning!

My sister just got a garmin for her bday yesterday so we'll be learning together... this is such a great tool!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/8/08 2:50 P

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Tami,

I actually used this calculator (Gail on Road Runners thread passed it my way over a year ago)...the zones are VERY close to the ones that I use for my training, using my VO2 max and all the other computer readout stuff. Just be sure to calculate it for you.

HAPPY RUNNING!
Nancy

www.runningforfitness.org/calc/hrtp.
ph
p?minHR=50&maxHR=173&Submit=Calculate


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12/8/08 1:11 P

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worked great! Thanks... I think I'll give this a try for my Wednesday run.

Looking at your definitions, something is definately off since it says I was just into z4 my entire run and it felt more like the description of Z2!

Thanks agian,
Tami

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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WONGERCHI's Photo WONGERCHI Posts: 3,889
12/8/08 12:57 P

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AUNTIE65:
Found it!

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x2189x2023R>3686


If the link doesn't work for some reason it's a thread titled "Heart Rate Monitors" about 2/3 down the first page.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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12/8/08 12:54 P

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Thank you so much! I just got back from my 2 mile - I decided to do try and get in 30 min at a very slow pace... I was still too fast trying to go 13:00. My new garmin read out shows I was in zone 3 for heart rate - I was doing the run thinking I needed to figure out how to calculate my zone and get it into the garmin. I'll find that string and go from there...

thanks again - perfect timing!!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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WONGERCHI's Photo WONGERCHI Posts: 3,889
12/8/08 12:49 P

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I'm a bit late but I thought I'd jump in with both feet...

Beth:
FOLLOW the plan. Actually, set up your HR zones properly and then follow the plan. If you find that your pacing is off go by HR zone and you'll be set. LSD/easy runs Z2, tempo Z3, intervals Z4. If you're just doing the miles at the same pace each time you're NOT going to get any better, believe me. The changes in pace are targeting different aspects of running - you go slow to build endurance, then gradually faster to build top-end speed.

Personally I don't like running by distance (like Nancy). The only time I'll do this is if I'm doing track work (e.g. 400m repeats). Otherwise I'll run by time but I'll keep and eye on distance just to make sure I'm getting enough. So I'll build time to a 2:15 long run, but make sure that it covers enough distance (21k), etc.

Oh, and don't be afraid to do run:walk intervals for your LSD stuff either. The DW does a 20:2 and swears by it. She runs the shorter stuff.


AUNTIE65:
If you're doing the RW SmartCoach program then the 20 min run is slow. It's basically a recovery run, just to get the legs moving. I still use it in my training and couple it with ST.

If you want to sort out your HR zones do NOT whatever you do use any sort of formula. They are nonsense. There was a HR zone thread a while back where I set out a way to calculate your HR zones for you, follow that if you want to set your zones out right.

LL:
Cass is bang on about the rest week - I like a 3 week build, 1 week rest. My easy week is basically halving the time and removing 90% of the intensity and is designed as a way to get your body rested. Remember, most of your training adaptations come when you rest, not when you train!

She's also bang on about the tempos too. I don't run tempo much past 45 minutes, ever. Use run:walk as necessary but make sure your run segments are faster than your "normal" run pace for the tempo benefits.

IRISH:
For a 2 week taper, I'll go down by thirds. So the first taper week is 2/3 the distance/time and intensity of the last build week. Likewise, the week before the race is with the second week 1/3 of the last build week. Keep some intervals in both taper weeks, you still need to keep in touch with race pace. I also like 2 days off on the week before raceday, one at the beginning of the week and one 2 days before the race. A short, light workout the day before gets things going nicely for raceday.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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12/8/08 10:06 A

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Irish,

Below is a link to an article from my local running store about the benefits of tapering...I will say I don't do all that the article states...my current running coach has me cut back on mileage and time when tapering but not on the intensity. In other words, if I usually run a good hour intervals, I will do 40 minutes of shorter intervals. This worked well for me, but as the old saying goes, "what works for me may and may not work for you."

I hope this helps.

www.lukeslocker.com/files/training/T
ap
ering_The_Right_Balance_by_Don_LucasR>.pdf


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12/8/08 10:00 A

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LL,

How long have you been running? The reason I ask, speed work is generally not done in the first year of running. But if you have been doing speedwork without too many issues, than you should be OK. Just don't do more than you need...more is not better when it comes to speedwork since the risk for injury goes up with the increase in speed.

That being said my tempo runs are NEVER based on distance but time only. I usually do a nice steady warm-up for 10-15 minutes than run my tempos for 20 minutes at a pace that what the experts call 'comfortably hard'-for me that is just a few beats below my anaerobic threshold-the point at which the body is producing lactic acid at a much faster rate than it can get rid of OR use for energy.

The idea behind tempo runs are to allow the body to process the lactic acid and prepare you mentally to running a hard pace. And I always cool down with a nice 10 minute run/walk.

There is NO way I could SUSTAIN a tempo pace for 8 miles and I have done tempo runs for well over 16 months now. And I only do these runs every other week at most to keep injuries at bay. Because these runs deplete those all-important glycogen reserves it is VERY necessary for you to refuel ASAP after your training runs. The body's insulin sensitivity is at an all-time high therefore the insulin can help usher the glucose into the cells and begin the refueling and repairing process.

I would work in easier weeks but not too close your 1/2...you want to toe the starting line with strong, not sluggish legs, and lots of glycogen loaded into your reserves.

I hope this helps!

HAPPY RUNNING!
Nancy

COOPSM's Photo COOPSM Posts: 24,881
12/8/08 9:04 A

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tyeasley...I am not sure how the Tomtom would work...I believe all of us talking about Garmin have the wrist ones geared towards fitness....

~Beth~

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Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


IRISHTROSE129's Photo IRISHTROSE129 Posts: 717
12/8/08 8:53 A

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I'm going to jump in with a question I've been mulling over for the last few days... how do you taper?

I've messed up my original training schedule but sat down and worked out a new one to get me through to my 1/2 on March 8th. I'm just not sure how to structure my last 2 weeks of tapering. any suggestions?

thanks!

"Less than one-tenth of 1% of the world's population has ever dared to run a distance of a 1/2 marathon or greater."

"In the midst of regular life, running is the touchstone that breathes adventure into my soul."

"My sport is your sport's punishment."

"Don't put off till tomorrow what you can do today" one of my great grandmother's favorites

"Life is a verb." -Yoovie


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CASSIOEPIA's Photo CASSIOEPIA Posts: 17,993
12/8/08 8:44 A

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Lab-Lover - depends on just how many weeks you'll have left over, but a good rule of thumb is to have a "rest week" after three weeks of increasing mileage. If you have time in your program to do this, I would encourage you to do so.

As for the tempo speed, you can still do the run/walk method -- but you will need to ramp up your running speed during the five minutes that you are running. The purpose of the tempo is to get you used to a faster speed for distances that get longer as your plan goes on. How you run or run/walk is up to you, as long as you try to sustain that higher speed along the way.

Hope this helps.
Cassie

Nancy - did you know I've never had a 5k race yet? Two tens and a half marathon. Three and a half hours or longer seems a bit far for a 5k! LOL

Judi
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12/8/08 6:53 A

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Nancy

While we're asking lots of training questions here, I have one for you.

I usually do my longer runs as 5 min run/1 minute walk intervals and have been assuming that's how I'll do my half marathon -- with a combination of running and walking. My two and three mile runs I run the whole thing.

My training schedule is calling for a 4 mile tempo run tomorrow, and that will gradually ramp up to eight miles during the training. Since the whole purpose of tempo running is a continuous pace, should I be doing the whole thing as a run? Or am I permitted to take walk breaks? I think I'm going to have a hard time with continuous running for the longer distances...

Also, unless I change my half date, I will end up with a bunch of "extra" weeks at the end of my training. Should I repeat weeks that are hard now as a way to stretch out the training -- and maybe insert some easier "rest" weeks as my body adjusts. Or just stick with the training plan and use the extra time at the end to gain confidence with longer distances?

Thanks!

-LL

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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12/7/08 11:52 P

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Beth,

I would highly recommend a training class...not only do you get the wisdom of a coach, but also you will meet others who may be willing to meet up with you to run. Some of my new best friends, I met through my running classes.

Hey Cassie, Who'd have thunk that it would have taken me 18 months of running 5Ks after I took up running to finally make the leap to the longer distances??? And once I did it sure is hard to go back...LOL!!!

HAPPY RUNNING!
Nancy

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12/7/08 11:04 P

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Cassie,Garmin huh? I never would have thought to use a Garmin. I have a TomTom. I wonder if that would work? Thanks for the tip. As usual I learned something new.

TY

STRONG, SUCCESSFUL, DETERMINED!!!


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COOPSM's Photo COOPSM Posts: 24,881
12/7/08 10:31 P

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I am wondering if I am really doing too much to soon....I am to do 86 miles this month....maybe I should just do the miles but on my pace...not worry about what the sched says...run them all at around 12MM so I don't have to walk.....

I love the garmin partner...keeps me moving..can't have a "virtual" kick my but@....LOL.

There is a Fleet Feet that will have a training class coming up....I am seriously considering it...

Edited by: COOPSM at: 12/7/2008 (22:33)
~Beth~

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Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


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12/7/08 9:52 P

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Coopsm - I started strictly on the mill with the C25k. I didn't have Nancy's wisdom til later though, and didn't know about the 1-2% incline while running on the treadmill. Now, I'm strictly outdoors - all year long. I have a Garmin to help with the pacing. On my long runs now, I use the "Virtual Partner" feature. I set it up for the distance and the pace, and it keeps me close to a character on my wrist. I can see if I'm getting ahead or slowing behind. I try to keep within 25 feet of him. It keeps me true all the way through the run, and not just guessing until I hear a mile beep or a time alarm.

I think that one of the hard things with the LSD is that we "could" run it faster, but in order to do the required speed work and tempo drills, we need to work on increasing our distance without risking injury.


A great rule is:
1) Distance
2) Strength
3) Speed

So, increase the distance slowly and after you get the distance nailed, increase your speed.

Judi
Saskatchewan, Canada


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12/7/08 9:26 P

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I'm strictly an outside runner... to use a treadmill I have to go to my sisters and I've found it very hard to stay on there for any length of time so I"m not sure I have much insight.

I am learning that I still have alot to watch out for with my pace!



Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/7/08 9:09 P

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Cassie---are you a mill girl or outside for the majority?? I find that I struggle with the mill for pace....doing a 12:22 on the mill is pretty darn fast(but then I have the foot pod for the garmin so I try to go by that for my pace and not the mill read out)---I like a pretty accurate calorie burn...

Maybe I should just go by the mill readout and that would work better for the pace...Nancy, Cassie---Tami...feel free to jump in here....

Thanks...

~Beth~

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Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


CASSIOEPIA's Photo CASSIOEPIA Posts: 17,993
12/7/08 8:36 P

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Nancy - remember when you were the 5k Queen?? Now you love the 13.1 - who knows what your limit is....

Coopsm - TRUST THE PROCESS, as Nancy explained. When I was going through the 1/2 training program last winter, I really struggled also with the different speed runs, but now that I'm going through it a second time - I don't even think about it. I did so much better than I ever thought I would in that first race, that I know it works. Now, I trust it completely - just as you will too after going through it.

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12/7/08 6:04 P

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Thanks Nancy. I am still training for the 5k 1/31/09 as the stepping stone for the real race...the Houston Half Marathon. Coming to read all the information I can here on Sparkpeople has really been helpful to remind me that I am not alone in the fight for fit.

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12/7/08 3:22 P

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Thanks Nancy - that's what I had decided to do because I want to at least get 30 minutes of cardio, but 2 mile doesn't get me there. I'll plan to do the 30 minutes and figure out the zone function on my garmin!!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
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12/7/08 3:20 P

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Tami,

My running coach only uses distance for my LSD runs...all other runs-easy, tempos, intervals, and hill work are based on time. He has me doing a nice easy 30 minute run on Mondays in my zone 2 (no higher heart rate zone).

HAPPY RUNNING!
Nancy

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12/7/08 2:45 P

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I have noticed now that I have the garmin that I really do have a hard time running slow... I kept speeding up and having to slow down.

My question is on the Monday 2 mile easy run - is that suppose to be really slow or ?? I like to get at least 30 min of cardio in, so do I go longer or slow down to a 15 min pace?

Great question Beth!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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12/7/08 11:01 A

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Christine,

I will have to take that test...I know I do prefer the longer, slower runs versus the speedier, shorter runs. I did my first 5K since last September and I truly had more issues with 3.1 miles than I did with the 13.1 mile distance of a 1/2 marathon. It must be because I have more slow twitch muscle fibers...I guess.

I always say do whatever inspires you to keep running. For now I am going to start really focusing on my speed for quicker leg turnover and speedier times on the shorter runs.

Every running coach I have had (I have had 4) actually considered short distance races as any distance less than a 5K, mid distance as 5K-15K, and long distance as 20K, 1/2 marathon on up...

JMHO, but I would I you felt is challenging no matter what a quiz determines you to do. While it would be hard to take Tyson Gay and make him a world class marathoner and Ryan Hall from a marathoner to a world class sprinter, they have accepted their genetics and have used them to their best of their ability.

HAPPY RUNNING!
Nancy

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12/7/08 10:47 A

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I have a question. I just received the new Runner's World mag. for Jan 2009. There is an article called Natural Selection. It helps you to determine what type of runner you are :The Speed Racer(5K's & 10K's), The Middle-Distance Specialist(10-milers and half-marathons), and The Long Hauler(Marathons). I finished the article and did the test. By the way I answered the questions it says I am more of a Middle-Distance Specialist. I can do a 5K no problem without a long training and since I started training again for races I get bored with the runs. Should I change my training to make it more challenging?

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12/7/08 8:36 A

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Beth

I don't know if this will help or not, but I've been doing all my longer training runs using a 5 minute run/1 minute walk interval. If you're tending to run too fast, it might be a good way to bring your pace down a little and keep you going through the end.

It's been working for me!

-LL

P.S. We're getting a yellow lab puppy in 19 days! My hubby and I are working on names and Cooper is one of the names on the list!

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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COOPSM's Photo COOPSM Posts: 24,881
12/6/08 10:46 P

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Nancy---running is mental isn't it??? I did an easy run earlier this week, and I was able to complete it with no walking...I followed the plan and just not the miles for the day....

I so know I have to trust the process....but its such a hard thing for me sometimes...I know it will pay off!!!


TRUST THE PROCESS, TRUST THE PROCESS,TRUST THE PROCESS,TRUST THE PROCESS,TRUST THE PROCESS,TRUST THE PROCESS.....saying this in my sleep tonight...9 miles tomorrow at 12:22, there will be no walking because I WILL FOLLOW THE PACE!!! Trust the process...

Thanks for the help and encouragement!!!!

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


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12/6/08 10:41 P

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Beth,

This is when you must learn the unrelenting phrase I was told when I started running (even etched onto my Road ID) TRUST THE PROCESS.

All these runs will make you faster and stronger. Tempos will help your body to process the lactic acid more efficiently over times as well as mentally preparing you to run hard.

Speedwork allows your fast twitch muscle fibers to fire as well as helping you hold a fast pace over time.

LSD runs promote slow-twitch muscle fiber development as well as utilizing fat longer into your run. The longer you can depend on fat as your fuel source (since most of us have an unlimited supply) the less you have to dip into those all-important glycogen reserves (limited in supply-see explanation below).

Both of the speedwork runs are also building the glycogen (stored glucose in the muscles) stores that are essential as you continue with your training. Know that the mitochondria are the organelles within the cells that are responsible for taking food and oxygen and making energy. The more mitochondria you make the more energy you will produce...as my running coach told me...look at your closet as a cell and your clothes as the mitochondria. When you are training using tempos and speedwork (intervals, speed drills, repeats) you are taking that closet from an entry-way size, which can hold some clothes but not a lot, to a huge 10x10 walk int closet able to hold hundreds of articles of clothing.

This is why we must allow our bodies to adapt to running over time. So many people believe it is about muscle, connective tissue, and cardio-pulmonary adaptation that makes one a runner, when in all reality it is that but it is also teaching our bodies to utilize the necessary fuel sources for your runs.

I hope this helps and PLEASE TRUST THE PROCESS!

HAPPY RUNNING!
Nancy



Edited by: SP_COACH_NANCY at: 12/6/2008 (22:43)
COOPSM's Photo COOPSM Posts: 24,881
12/6/08 10:38 P

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I am struggle so much with the speed...but I end up walking when I go too fast(like 2 minutes faster then the 12:22 pace I was sched to run at), but I have to do better then last time even if the prgram says to run at a slower pace.....so I really do need to follow the plan and I will get better???

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


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12/6/08 10:27 P

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I'm in week 6 of the half marathon training plan from RW. I also feel like many of the training runs are really slow BUT there has been a significant improvement in my 5K time, so that seems to be working.

Remember, speed doesn't REALLY matter. What matters is that you're out there and crossing the finish line!

-LL

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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12/6/08 9:53 P

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I am in the middle of doing a 10K training program from the Runners World website..I am having issues though with sticking to the plan, due to the fact that I feel I should be running faster then what it says...but when I run at a faster pace, that leads to walking...
I need to tell myself to FOLLOW the PLAN..it will work...but will it really???

It has me doing easy runs, tempos, long runs and speed work...are these all things that will give me speed and endurance???I need to follow what it has me doing though right??
I know what I need to do, follow the plan, but I guess I need to hear it from others too...

Does anyone else ever feel/get like this?? How did you break the cycle of always feeling like you have to beat last run...even if it means walking because you are running are faster then sched...but that will lead to better then last time...ARRGGHH the cycle...


Edited by: COOPSM at: 12/6/2008 (22:05)
~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


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