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2009-06-28 1:09 PM

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Subject: Comfort Zone - Running Faster Plan
Now that I am back into training and racing after having my baby on Jan 1, 2009, I am trying to work on some new plans.

I apologize that I haven't been logging workouts or races, but I have done a couple Sprints already this season and I have one more planned for the summer. I have decided to start working on my running.

I am typically MOP to FOP for both the bike and the swim... but I am consistently dead last in the runs... EVERYONE beats me in the run... even people who are walking have beat me on the run. I am relatively sure this is all mental. I just don't run fast. I don't think it is because I am incapable physically, I just struggle to break out of my comfort zone. My 5km time hovers around 35-37 minutes (even when I am just running... not after a bike and a swim).

Anyway, I have chosen a training plan for a 12 week 50 minute 10km. It has a lot of pace information... but what is the best way to run to that pace outside... should I try on a treadmill to get the feel for the pace?? Am I being too bold to try to shave 10 minutes off a 5km time?? My base is ok to get started I think... I have been running since the end of February (although I stopped running in the 6th month of my pregnancy). I generally run for time and not distance... 45 minutes generally on relatively hilly routes.

Now that I have been doing tris for the past 3 years, I think it is time to break out of my running comfort zone... and I just don't know how to do it... I think a little relaunch after the birth of my baby would be a good time to start.

Hopefully some of you folks can help out...

Thanks,


2009-06-28 3:53 PM
in reply to: #2248373

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Subject: RE: Comfort Zone - Running Faster Plan
I know it's from that other site, but you could do worse than start here.
2014-02-13 3:53 PM
in reply to: irondog


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Subject: RE: Comfort Zone - Running Faster Plan
Does your plan have speed work in it? Keep up your hilly runs...even better if they are trails.

If it's a mental thing, the best bet for you is to incorporate some "strides" into your usual runs. Run fast for about :20-:30 seconds, focus on a perfect posture, use your arms, breathe every 2 foot strikes. Feel light on your feet. It shouldn't be hard like a sprint, just very fast (faster than your 5K pace). Keep it casual - start out with a handful during your run. Later, you can incorporate these into a track workout: run the straight sections fast, jog the curved sections. Don't over do it; do as many as you can, but the point is to make you feel comfortable running faster. Increase your fast runs to half the track (200's) and keep your recovery jogs the same distance (halfway around the track). You can gradually increase to 400's and 800's. You should only do this workout once per week.

The other important aspect is to work on keeping your speed for longer distances with threshold runs. These should be about 90% of your race pace. Easiest way to do this is with a GPS watch. Start out with 2 x half mile (800) at this pace. Work your way all the way up to 3 x 2-miles. Again, you should only do this once a week.

Good luck!
2014-02-13 7:10 PM
in reply to: irondog

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Subject: RE: Comfort Zone - Running Faster Plan
Could you tell us a little more about your running, as that could help in diagnosing why it's your limiter.

How much are you running currently (approx pace for your 45 min runs; typical weekly mileage - not the best week). Do you know how your HR on your runs compares to your biking efforts? On the bike, do you get passed a lot on the uphills, or are you consistently relatively solid throughout? (Reason for asking: power-to-weight is very important in running, and also in bike climbing, not so much in biking the flats.)

My own favorite from the 'other' site is this one, which at its heart is incredibly simple.

http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=r...

Primary ingredients of running success: run lots, be light, avoid injury. The rest is details.
2014-02-13 8:00 PM
in reply to: colinphillips

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Subject: RE: Comfort Zone - Running Faster Plan

I can't tell where you are from, but if you are in a bigger city, or close, find a running club.  Ask at your local running shoe store, or find out who does the timing for the local 5k's, etc.....they will point you in the right direction.  There is quite a bit to running well, especially if you have no background and it doesn't come naturally to you.  Get with a group that can teach you drills, how to properly pace intervals, etc.  You'll likely improve dramatically.

 

2014-02-13 8:37 PM
in reply to: #2248373

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Subject: RE: Comfort Zone - Running Faster Plan
You all are responding to a 5 year old thread haha


2014-02-13 8:47 PM
in reply to: pnwdan

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Subject: RE: Comfort Zone - Running Faster Plan
Originally posted by pnwdan

You all are responding to a 5 year old thread haha


Ouch.

That's what snow shoveling and running in the slush does to you.
2014-02-13 9:29 PM
in reply to: 0

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Subject: RE: Comfort Zone - Running Faster Plan

Originally posted by pnwdan You all are responding to a 5 year old thread haha

Excellent! 

Man, this place was a lot different back then. LMAO



Edited by Left Brain 2014-02-13 9:31 PM
2014-02-13 10:28 PM
in reply to: Left Brain

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Subject: RE: Comfort Zone - Running Faster Plan

Originally posted by Left Brain

Originally posted by pnwdan You all are responding to a 5 year old thread haha

Excellent! 

Man, this place was a lot different back then. LMAO

"Back then" had one response: Go to Slowtwitch. 

2014-02-13 10:30 PM
in reply to: brigby1

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Subject: RE: Comfort Zone - Running Faster Plan

Originally posted by brigby1

Originally posted by Left Brain

Originally posted by pnwdan You all are responding to a 5 year old thread haha

Excellent! 

Man, this place was a lot different back then. LMAO

"Back then" had one response: Go to Slowtwitch. 

Dude....it was soooo much better then. 

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