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Finally my run is beginning to improve....
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 2009-08-18 10:51 AM |
Elite  3315    Miami |  Subject: Finally my run is beginning to improve....well like others i was a non beliver in the....run more, i still dont even come close to what some peope here run but i have tried to be consistent as i can with the work schedule and all. here are my times from the past season and this season for the same triathlon series:
basically in 1 year time i have improved a race pace from 8:42 to a 7:08 per mile. pretty happy with the result. i basically began running 10 min slow z1 6-7 mile 3 times a week. and recently started putting 1 tempo run per week that would make my hr hit z3. Edited by trix 2009-08-18 10:52 AM |
| 2009-08-18 10:53 AM in reply to: #2355589 |
Cycling Guru 15134  Fulton, MD | Subject: RE: Finally my run is beginning to improve.... 7:08 in a tri is nothing to sneeze at!! That is a really nice pace. Congrats on the improvement and continued success! |
| 2009-08-18 10:55 AM in reply to: #2355598 |
Elite 3315 Miami | Subject: RE: Finally my run is beginning to improve.... Daremo - 2009-08-18 10:53 AM 7:08 in a tri is nothing to sneeze at!! That is a really nice pace. Congrats on the improvement and continued success! thanks rick. and i appreciate your comments in my previous posts. i was able to get 6th in my AG in the sprint on sunday. unfortuantely due to windy conditions, my bike time was a little bit off the normal pace. |
| 2009-08-18 11:30 AM in reply to: #2355589 |
Veteran 186 Pasadena, Maryland | Subject: RE: Finally my run is beginning to improve.... You give me hope, thanks and congrats. |
 2009-08-18 11:33 AM in reply to: #2355589 |
| Subject: ... This user's post has been ignored. |
| 2009-08-18 11:44 AM in reply to: #2355589 |
| Cycling Guru 15134 Fulton, MD | Subject: RE: Finally my run is beginning to improve.... Just as an fyi ..... it takes 6 - 8 weeks for physiological adaptations to take place. Your 1 week at altitude/in the hills probably was more successful in breaking out of a mental mode for going the same pace as any true physiological gains you would have gotten were minimal at best. But never rule out the mental aspect! And yes, running varried paces is very important to getting faster. Almost as important as consistency in training .......... |
| 2009-08-18 11:45 AM in reply to: #2355589 |
| Pro 5169 Burbs | Subject: RE: Finally my run is beginning to improve.... Very nice ! |
| 2009-08-18 11:51 AM in reply to: #2355589 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Finally my run is beginning to improve.... Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? |
| 2009-08-18 11:58 AM in reply to: #2355744 |
| Subject: ... This user's post has been ignored. |
| 2009-08-18 12:08 PM in reply to: #2355589 |
| Extreme Veteran 887 Lake Placid, NY | Subject: RE: Finally my run is beginning to improve.... Nice job! I can't hit 7:08 even on a straight 3.25 mile run. Congrats! |
| 2009-08-18 12:17 PM in reply to: #2355589 |
| Regular 93 Marlboro, NJ | Subject: RE: Finally my run is beginning to improve.... basically in 1 year time i have improved a race pace from 8:42 to a 7:08 per mile. pretty happy with the result. i basically began running 10 min slow z1 6-7 mile 3 times a week. and recently started putting 1 tempo run per week that would make my hr hit z3. Wow that is fantastic! I just did my first two sprint's and averaged about 8:40. Told myself after this weekend that my goal over the winter will be to run a minimum of 4 days a week so that I can get to 8 or better for next season. You give me hope, thanks! Was there anything specific you did or followed? |
| 2009-08-18 12:40 PM in reply to: #2355589 |
| Champion 10471 Dallas, TX | Subject: RE: Finally my run is beginning to improve.... Great job! I can't run as fast as you... but I have seen my run times go from a 10:00-11:00 minute mile to a 8:40-9:30 minute mile (depending on the distance). And for the first time ever... after 5 YEARS... I almost placed in my age group (missed 3rd by 4 seconds) because my run was finally fast enough! |
| 2009-08-18 1:32 PM in reply to: #2355589 |
| Expert 1053 Culpeper, VA | Subject: RE: Finally my run is beginning to improve.... I'm finding the run lots works as well. Recently been doing 8 mile runs and I ran a 20:25 5K on vacation... almost 2 minutes better than my last 5K on July 4th. Congrats on your improvement. |
| 2009-08-18 1:33 PM in reply to: #2355760 |
| Elite 3315 Miami | Subject: RE: Finally my run is beginning to improve.... Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. |
| 2009-08-18 1:43 PM in reply to: #2355589 |
| Champion 19812 MA | Subject: RE: Finally my run is beginning to improve.... Great progress! I'm in 6th year running and tomorrow will have run more than I did all last year most weeks I run 30-35 miles and I'm getting slightly faster seconds not minutes. Over the last 2-3 years my pace has improved and then dropped down on and off over depending on what I'm training for but is always within a window. |
| 2009-08-18 1:50 PM in reply to: #2355926 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Finally my run is beginning to improve.... KSH - 2009-08-18 12:40 PM Great job! I can't run as fast as you... but I have seen my run times go from a 10:00-11:00 minute mile to a 8:40-9:30 minute mile (depending on the distance). And for the first time ever... after 5 YEARS... I almost placed in my age group (missed 3rd by 4 seconds) because my run was finally fast enough! Now work on those transitions!  |
| 2009-08-18 1:51 PM in reply to: #2356114 |
| Expert 2555 Colorado Springs, Colorado | Subject: RE: Finally my run is beginning to improve.... trix - 2009-08-18 12:33 PM Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. OK, I agree with what you've done as the same type of training did wonders for my racing as well. This is exactly what many people should be doing to improve their running. It shows that solid improvement can be had just by running more on a consistent basis without any speedwork. What do you suppose would happen if you spent this off season bumping your mileage up to 30-35/week and then adding in some speedwork next spring when racing season is closer? |
| 2009-08-18 3:30 PM in reply to: #2356193 |
| Elite 3315 Miami | Subject: RE: Finally my run is beginning to improve.... Donskiman - 2009-08-18 1:51 PM trix - 2009-08-18 12:33 PM Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. OK, I agree with what you've done as the same type of training did wonders for my racing as well. This is exactly what many people should be doing to improve their running. It shows that solid improvement can be had just by running more on a consistent basis without any speedwork. What do you suppose would happen if you spent this off season bumping your mileage up to 30-35/week and then adding in some speedwork next spring when racing season is closer? i think if i bumped my milage to 30/week or so in the off season I would probably be putting down a very nice 6:30 pace if not faster. i just want to point out these are my actual race times, and i am not a runner, hated running still don't really feel great when i know i have a run day. but when i see these improvements it does motivate me. |
| 2009-08-18 3:41 PM in reply to: #2356114 |
| Regular 93 Marlboro, NJ | Subject: RE: Finally my run is beginning to improve.... trix - 2009-08-18 2:33 PM Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. For this newbie what would you say was your tempo pace? |
| 2009-08-18 3:54 PM in reply to: #2355589 |
| Master 2491 | Subject: RE: Finally my run is beginning to improve.... Nice work! You'd be passing me on the run. |
| 2009-08-18 3:58 PM in reply to: #2356561 |
| Elite 3315 Miami | Subject: RE: Finally my run is beginning to improve.... bk broiler - 2009-08-18 3:41 PM trix - 2009-08-18 2:33 PM Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. For this newbie what would you say was your tempo pace? i wouldn't go by time so much my 8 min mile means a diffrent thing to someone else but. but .....for tempo i tried to do it in z3. which would turn out to be between 8-8:30 or there about. it was my lower z3. in florida it depends also what time you choose to run. |
| 2009-08-18 4:12 PM in reply to: #2356594 |
| Regular 93 Marlboro, NJ | Subject: RE: Finally my run is beginning to improve.... trix - 2009-08-18 4:58 PM bk broiler - 2009-08-18 3:41 PM trix - 2009-08-18 2:33 PM Donskiman - 2009-08-18 11:51 AM Just to be clear. Are you saying your run improvement came primarily from simply running more at an easy pace? yes. basically i would do 3 runs per week and trained to do 6.0-7.0 miles for each of the runs, i never could do a 1 long run 10 miles like my plan suggested. all runs were in z1-z2, and i was running anywhere from 9:30-10:30 mile pace. very slow almost no excersion. maybe 3-4 weeks ago I began including 1 tempo run into my workout. basically 1 mile WU, 4 miles at tempo pace in z3, 1-1.5 mile CD. you can see my logs. remember that the paces I have up top are my race paces. For this newbie what would you say was your tempo pace? i wouldn't go by time so much my 8 min mile means a diffrent thing to someone else but. but .....for tempo i tried to do it in z3. which would turn out to be between 8-8:30 or there about. it was my lower z3. in florida it depends also what time you choose to run. thanks very much, extremely helpful! |
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