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FB_000's Photo FB_000 Posts: 1,271
7/22/09 3:57 P

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Thank you for everyone's comments!

I've been jogging off/on since last year. Before that I ran in 2005/6.

Currently, I've been jogging for 1:30:00 to 2:00:00 at a slow pace of 16min/mi to 15min/mi. I usually mix treadmill with road. I started 2x/week and went to 3x or 4x per week, depending on the week.

My current plan is...

1st Week
Mon XT
Tue Easy 17min, 4.0mph
Wed XT
Thu Intervals - 6x .25mi around 4.6mph, w/ .25 walk breaks
Fri Off
Sat Long run, 3mi at 4.3mph
Sun Off or XT

2nd Week
Mon XT
Tue Easy 19min, ?? mph
Wed XT
Thu Intervals - 6x .25mi around ?? mph, w/ .25 walk breaks
Fri Off
Sat Long run, 3.5mi at ?? mph
Sun Off or XT

3rd Week
Mon XT
Tue Easy 20min, ?? mph
Wed XT
Thu Intervals - 4x .25mi around ?? mph, w/ .25 walk breaks
Fri Off
Sat Long run, 3.1 mi at ?? mph
Sun Off or XT

4th, 5th, 6th week etc. not shown..

I was planning to increase pace according to how I felt, like... every 3+ weeks or something. I got the skeleton of the above plan from Galloway's book.

So far, I feel a little funky b/c I'm not jogging for the long periods I'm used to. But the increase in pace is "easy difficult." I've been recovering quickly.

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JOPAPGH's Photo JOPAPGH Posts: 4,066
7/21/09 6:02 P

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The best thing I did in my admittedly brief running tenure was to get off the treadmill. Heart rate being equal between the two, I can run faster on the street than the treadmill.

Not to mention the boredom factor.


"John" or "JoPa" if John only makes things confusing.
Pittsburgh, PA

Personal Bests:
* 5K. May 31, 2014 - Stride for Pride 5K. 21:37
* 10 mi. June 16, 2012 - Baltimore 10 Miler. 1:23:12
* HM. June 7, 2014 - Deckers Creek. 1:41:05
* Marathon. October 19, 2014 - Columbus, OH. 3:45:56



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WONGERCHI's Photo WONGERCHI Posts: 3,889
7/21/09 12:52 P

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FB:
Nancy and Bobby have given you great tips. I'm with them - what are your goals? Also, how long have you been running?

Generally, I think that if you want to run, say 10 min/mile, you have to actually run 10 min/mile. The trick is figuring out how often and for how long to do it. For a novice runner, the correct answers are not often and not long! Intervals etc are high-risk workouts. You'd be better served running more distance at a comfortable pace to build up some base before trying those boys.

Definitely do NOT lengthen your stride. Speed is a function of stride length and leg turnover. You'd be better off going for improving leg turnover - I think Nancy mentioned strides, those are great for that.

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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MARLIN000 Posts: 301
7/21/09 11:47 A

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FB:
If you are doing 4 mph on the TM, you are actually running a 15 min mile. A 16 min mile is 3.75 mph.

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GIGI1222's Photo GIGI1222 SparkPoints: (31,260)
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7/21/09 11:15 A

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Running outside does burn many more calories even going the same pace, plus time goes by much faster. As time goes on and the weight continues to come off you will get faster. Try not to rush the process and get injured. Have fun!

Angie

"You are going to eat every day of your life. You don't have to stuff in everything on your plate and finish the leftovers. You'll get another chance to eat soon" Veolia Gibson lost 252 lbs


SW 183 01/08
SW with SP 165
Goal weight 142




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SP_COACH_NANCY SparkPoints: (158,833)
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7/20/09 8:56 P

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By,

Thanks for sharing your experience...what I was told in my RRCA Coaching Certification class is that most of us should not try to change our form when we run (pose, chi running, etc)...the reason, we usually develop more injuries doing so then if we run what is natural for us (reflexive for each of us).

Just look at Paula Radcliffe...she continually crosses the mid-plane of her chest and yet she is the fastest woman marathoner on the planet.

HAPPY SPARK RUNNING!
Nancy

BYPOND10051 Posts: 141
7/20/09 8:48 P

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I have a similar issue. I have a very slow pace. I run about 15 minute miles outdoors. I recently tried to increase my speed by longer strides. But, when I did I found I tweaked an old knee injury from about 5 years ago. So I resorted to my slow pace. I figure its better to run slow than have to give it up completely.

BOBBYD31's Photo BOBBYD31 Posts: 4,955
7/20/09 7:26 P

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fb

nancy hit on some great points, you need to define your goals. if your reason to run faster is just to get your work outs over quicker you are just looking to be injured. it takes a long time to get a good running base of long slow distance runs. speed is a gradual process, if you have been running less than a year keep it to one speed run per week. try halhigdon.com for some training programs. like nancy said get outside and do some running. one other thing depending on your age you do not want to over stride because that can lead to an injury, just keep a shorter stride and quicker pace (foot turn over)
good luck

Bobby D - Ellwood City, PA

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

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
-Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.


Race PR's
5k 22:31
5 Mile 41:26
10k 50:28
13k 1:10:32
HM 2:02 PR


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SP_COACH_NANCY SparkPoints: (158,833)
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7/20/09 6:40 P

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FB,

What are your running goals? Do you want to get faster in your shorter races or do you want to run mid to long-distance runs? Depending on your goals will determine the training you will want to focus on.

If you have access to a local running club (you can go to RRCA.org to check to see if there are any in your neck of the woods) that would be my first recommendation. The reason, with increase speed comes increase risk for injury.

Many people believe that it is speed that makes them faster and it does to some degree. But it is really about over-all endurance to the sport that allows you to run faster. Speedwork should be done no more than 1-2 times per week and the newer you are to the sport the less time. Leg stride doesn't make you faster it is really leg turnover that does.

I would also suggest you get outside to run. The reason, the treadmill will pick a pace for you and allow you to hold that pace but it does not allow for quick pick-ups/strides which can take place within your training runs.

HAPPY SPARK RUNNING!
Nancy

FB_000's Photo FB_000 Posts: 1,271
7/20/09 6:20 P

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Hello. I know that on the forums most people say "don't worry about pace" or "run at your own pace." But I would like to speed up. I'm not worried about distance right now.

I currently jog at 16min/mi (4mph treadmill).At 16min/mi I jog for 1:30:00 or 2:00:00 to burn the calories. I would like to jog faster, so I can finish earlier.

My goal is 10min/mi (6mph).

I have books from Galloway and Runner's World. The books say to increase my stride and jog at increasing speed for increasing time.

How exactly did you increase your pace? Do you have a specific plan you would share with me? I like things written out. At 172 lbs I do have the extra weight to carry.

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