Running Tips, Tricks, Drills ANYTHING

Diana:

Keep your head up and keep up the positive training...it will get easier, and there is nothing wrong with combining run/walk on the tri. My first tri is scheduled for May, and I cannot complete the run distance yet either, but it seems like every day I'm getting a little closer. YOU CAN DO IT!

What kind of speeds are you running at? It's hard to tell where you are in your workouts. You will find that building running time is simply a matter of keeping at it.

I'm thinking you might want to try going longer, but slow and easy. Plan 45 min - 1 hour running workouts, even if it means you run for 5 minutes/walk for 1 or 2. That enables you to go more distance because your heart rate and respiration won't be peaking. And by "run" I mean you can do a slow jog, even if it's 4, 4.5, 5 mph. By lengthening your workouts to long and slow you will get your body accustomed to putting out the energy over a longer time. Once you have the time down, you can start increasing the amount of ground you cover by decreasing the number and length of your walking breaks. When you are completely running the whole time, you can try some interval workouts to help you build speed. This is how I recently raised my average speed on the treadmill from 5mph (at the beginning of my training) to 6.5 mph pace and 7.0 sprint at the end. Keep working at it, and it'll come. And remember, there ain't no shame in walking, as long as it helps you get there!

Edited by Miko 2005-03-19 2:08 PM

Not sure how accurate the treadmills are, but my walk speed is typically 3.5 run/jog at about 4 to 4.5. Pain in the butt to keep changing speeds on it too... LOL

I'd do the indoor track, but it's 18 loops to the mile and well, that gets *real* boring *real* quick.

Diana

Yeah. changing the speed is just part of treadmill life. You sound like you're doing fine, so keep it up, and just start by lengthening the workouts but not increasing their intensity yet. You'll be surprised how fast you'll get there. That's what I love about running -- you can see your effort pay off in a really short time.

Hey Diana,
I don't have any tips or drills, but I just wanted to say to not get frustrated or give up. I just did a sprint and I had a disappointing 30 minute 400m swim. That's right, 30 minutes. My run was not that great either, averaging a little over 10 minutes per mile, for a total of only 3 miles.

You will find that people at the tris are very supportive and it's not going to matter to anyone how you finish. I doggied paddled the whole swim and I pretty much jogged, or briskly walked the run. At my tri, you can pretty much take as long as you want. Also, some people did not finish the swim, but the organizers still let them do the ride and run. You should probably find out if you can take as long as you want, or if there are cut off times.

What matters is you have FUN.
Dave



Edited by auto208562 2005-03-19 2:45 PM

Thanks guys. There aren't any cut off times, but I also don't want to finish DFL (use your imagination for the F.. ).

I run into trouble with workout length because the gym only allows kids in the childcare center for 2 hours, by the time I change I have 1:45, warm-up (CORE stuff from my PT) I'm down to an 1:25 and have to allow at least 15 mins for cool-down and another 15 to shower and change. That leaves me at most an hour to do a workout, and I admit I like my jacuzzi time too. Thought I didn't get to do that today. Hubby had to work today, so I had from 7 (gym open) to 8:30 to get a workout and get home.

I might have to look into moving my run days to evenings, so I can be gone until I'm done. Or maybe I'll dig the jogging stroller out of the shed now that it's starting to warm up/get less icy around here. It's 27 degrees (F) right now...perfect outdoor activity weather...

*sigh* Frustration abounds right now, I'm trying to get through it.

Diana

A good rule of thumb if you want to work on your running is to maybe go at 65% of your max. That means that you should be able to hold a conversation with someone running next to you. However, if you run and can only speak in one word answers, than maybe you are running too fast, but if you run and can sing an opera at the same time you are going too slow. Run at a comfortable pace and there is nothing wrong with doing the run/walk method. I have a lot of friends who do this method for marathons, and they kick my butt all the time.

Don't worry you can do the run. Once you get in the race, the adrenaline will be pumping and there will be no stopping you. You can do it!!! We are all behind you!!! Good luck with you training and let us know how the race goes.

Someone posted this a few months ago, and I keep this posted on my fridge for some inspiration. Thought it might be good to post this again.

The List
By Scott Tinley

The following are a few little tidbits I picked up while I was a triathlete for 25 years:

Leg cramps suck.

If it's hot outside, you ought to drink some water.

There are only two reasons to drop out of a race: The first is if you manage to break your right femur; the other is if you have busted the left one. Beyond that, I can't think of any reason not to finish.

Don't ever be intimidated by hard, tan, hairless bodies. The veneer is not a window to the heart and the mind - the two parts that actually count.

Don't be afraid of sharks when swimming in the ocean. "Jaws" was a fictional movie.

Chicks don't necessarily dig scars.

If you ever get the chance to sing the national anthem before the start of a race, do it. Just make sure you know the words, and start an octave lower than you normally sing.

Sunscreen is overrated. Hats are underrated.

It's OK to sprint the final 100 yards of a race even if you have walked 90 percent of the distance. You paid the damn entry fee.

There are two kinds of cyclists. Those who have crashed and those who are going to crash.

The next time you enter a race and all your friends of yours are crowded around, waiting, excited, nervous and the water looks a bit intimidating but strangely inviting nonetheless, appreciate what goes into putting on a triathlon.

Keep a pair of swim goggles in the glove box of your car.

Keep a pair of swim goggles in the drawer of your desk at work; not to use but to remind you of the concept of balance.

Keep every race number from every event you ever enter, writing down the date and a few notes on the back. The T-shirts, like the pain and soreness, will fade with time. But the old numbers, stuffed away in some long forgotten file and recalled at some distant point in time, are keys to unlocking priceless memories.

When you have a bad race, and it will happen, keep it to yourself. Go ahead and bore your dog, your fish and your pet turtle with your tales of woe, but spare your friends. They don't care. They only want to see you come home safe knowing you have enjoyed yourself.

When you have a good race, which can now be defined as coming home safe and happy, be proud of it, share it once and only lightly. And then inquire as to your friends' result.
When riding in an area without bike lanes and cautious drivers, consider attaching a 3-foot antennae to the side of your bike with a #10 sheet metal screw taped to the tip. If a driver is to come dangerously close, placing your health and welfare in question, he or she may be reminded of their lapse of consideration by the presence of a new racing stripe along the side molding.

When a free massage is offered at the end of an event, always tip the volunteer with kindness, gratitude or a few bucks. Consider it a karmic transaction.

When things get especially tough in a race, call on a source that is especially good at pulling you through. Hint: It's not your spouse, your coach or your college psychology professor.

Support sponsors that support triathlon. Another karmic thing, even if it is rooted in capitalism.

When you dream of winning, stop not at a liquor store to buy a lottery ticket on the way to work, but take the time to write the dream down on a piece of paper and keep it in a safe place in your wallet. It has the same value as a winning ticket.

If it's cold outside bring the jacket you think you might not need on your bike ride.

Race entry fees aren't cheap. Create a little fund inside a cookie jar that sits on the kitchen counter. Every time you buy something on sale, make that lawn mower last another season or have Jim Rice at Sole Performance fix that broken heel on your favorite pair of pumps, instead of buying a new pair, toss a pocketful of loose change into that jar. Pretty soon you'll be racing for 'free' and feeling better about yourself in the process.

Knowledge can be found in a book; wisdom's found on a street corner. But the cornerstone of both is built upon experience. Race often and with purpose.

Leg cramps always suck. If you find a sure cure, please tell me

I'm not sure what your training plan currently is, but if you are using one fo the couch to sprint plans or something similiar, you may what to add another day of running to your workout. If you are comfortable with everything else, just work on running and maintainence of the others.

if you want to improve your running you'll have to increase the time spent running!......it's that simple. Keep it plenty slow and have one run of at least 1 hr per week....and do the walk/run thing to get you through it.....the important thing is to keep moving.......run with someone of equal ability and if you can't hold a conversation you are running too hard/much. Also try to stick to level ground like cycle trails with a soft surface......old railroad tracks converted to cycle paths/trails are ideal.

Kevin

As triathletes, we are aware of both balance, and sacrifice.  I like jacuzzi time, too - doesn't help a darn bit with endurance so I don't do it.  You had an hour and a half to workout, but you didn't?  That's a 10 mile run for me - but to be able to do 10 miles in 1:30, I've done a LOT of very slow running building up to that.  Can't workout in the a.m.?  Run in the evening - hubby can either wait for dinner, or learn to cook for all of you.  Dig that stroller out and USE it.

Balance:

• Put your workout clothes on BEFORE you go to the gym.
• Run in the evenings
• Split your run into two - half in the a.m., half in the p.m.

Sacrifice:

• Hubby cooks/watches kids while you workout in the evenings
• Cut back on jacuzzi time
• Bundle the kids well, give them a picture book, and put them in the stroller

I'm sorry if it sounds like I'm being callous, but the only way that your run will improve is to spend time working on it.  You start with what you can do, for as long as you can, and then you push yourself to run 5 more minutes.  Don't want to be DFL?  Then you need to either motivate yourself and get going, or don't race.  Everytime I race, there's a distinct possibility that I'll be DFL.  There's also the possibility that I'll be first in my AG.  The difference between the two isn't very great in time, but it's huge in work.

Have you asked your boss about running at lunch time?  Pushing the kids, even if you're just walking, will help your overall fitness.  Have you told your husband how important this is for you?  (He just might offer to help more, so you can run.)  Can you get another family member or neighbor to help with the kids while you train?  How old are the kids?  Can you put them in a gymnastics/soccer/whatever program while you train?  (I coached girls soccer, several parents would drop the kids off, run laps around the fields, then pick them up after practice.)

Wow.  I feel kinda like bear now!

You are not doing anything "incredibly wrong", you simply have not put the time in. The great thing about running is that it doesn't require great technique or coaching, any idot can run, provided they tie on their sneakers and hit the pavement over and over. Miracles will happen...it will be a revelation...but only if you put the time in..... there is no substitute....

Got it guys. More run time. No magic pill to run faster longer. I'll try to slow myself down on the time I do run, so that I don't tire so much.

Self-employed I am the boss, and fortunately stuff is very light right now, so I'm not working myself to death on top of training.

Hubby's job just kicked into hell months, less than 60 days til project due date, iykwim, otherwise he'd be helping more. Just relo'd so no family and no babysitters up here so far, I'm looking but dang it's hard.

They're all going with me tomorrow (spring break..gahh..) and I'll run, got new workout gear today, so I'll be able to change before I leave and only need to get my running shoes on at the gym.

Thanks everyone for the kick in the pants, sometimes I need it, yk?

Diana

Lady Keetes,

are you from Alaska? Just refreshing my memory, Anchorage? Where do you train? You can pm me if you dont feel like sharing this information with everyone, but I am wondering as I live in Anchorage too... Maybe you want to go running!

Jamie

p.s are you training for the gold nugget?

Thanks for the kick in the pants guys, I needed it. I did an hour walk/run this evening (3/21) and I wanted to quit so bad a half hour into it, but your words (did ya'll know you have big booming voices?) kept echoing in my head.

If you want the stats, you can see my log.

Jlee, yes Anchorage, yes Gold Nugget, yes need running partner. I'm training at Alaska Club East, but can go to any of them, if you're a member too. Or maybe we could meet for a Saturday run? I'll PM you too. :D

Diana

I pm'ed you, I am excited someone here!!!!

strenght training did wonder to my running/walking!

Another vote here for the run/walk method. I ran a whole marathon (under 4:30!) by running for 7 minutes, then walking for 1 THE ENTIRE TIME! It gave my legs and joints a rest, but brisk (not too fast!) walking keeps your heart rate up. Every few runs, see if you can go 8-1 for one set. then ,maybe 8-1 twice, and eventually you will find you don;t need the walks. I still do a 7 or 8-1 for all my runs beyond 25 minutes because I recover faster the next day too, and I can go a LOT longer.
Jeff Galloway is a marathoner who "invented" this method. He's me hero!

Since my only goal was to finish and have fun, I walked a lot of my run in my first tri.  I wasn't last, but next to last (last got lost and showed up soon after me).   But I was ahead of the 20+ DNFs.  Walking is OK.

Don't you see a contradiction in saying you RAN a "whole marathon," then saying you WALKED signnificant portions? Not to diminish your accomplishment, but I try to carefully say that I've COMPLETED eleven marathons, and if pressed for details can tell yoy how many I've run (5), run/walked (4), and walked (2).

Run/walk is great advice, especially for someone just starting out or attenpting to increase mileage. Galloway may not have invented this method, but he's done a lot to popularize and formalize the approach. Like I've said, I used his method in several of my early marathons. I have found, however, that my times improved significantly when I got away from that approach.

Just wondering, possum, if you've tried to run a marathon wiothout this method, to have something to compare your run/walk to?

It is normal to feel that way. You have to build your base, that takes some time. At the beginning you'll feel like you are going nowhere. Then, all from a sudden, everything start looking up. You runs get longer, your swimming gets better. Do not give up! Just keep your training. Remember, most trainings programs are designed to get you ready in at least 16 weeks. That is 4 months!
We've all been there, It will get better, trust me

Edited by clflgrl 2005-03-22 11:31 AM

Nope, I see no contradiction, although I would be happy to say I COMPLETED it if you would prefer.
If I can run/walk 26.2 miles smiling and having a blast the entire time, crossing the finish line at a very respectful time, get up the next day and go to work and then for a bike ride after work with no significant soreness (fatigue, yes, lots) than I say that's good enough. I know what the die-hards say, and if I had knees/ITBands that weren't prepetually giving me fits, maybe I'd do a run only. but why? I am keeping myself healthy, staying fit, and having fun.
does that make sense? I am not sure I would have said I "ran" a marathon at a running site, where I know people would beef with it, but I thought in BT, it would be an okay generalization.

I keep a saying taped to my refrigerator at home and my office door at work.
"If you really want to do something, you'll find a way. If you don't, you'll find an excuse".
There may be some people out there for whom training is so automatic it's like breathing, but for us ordinary mortals it's much more of a struggle. Swimming is my weakest event, so when my alarm goes off at 4:15 am so that I can be in the pool by 4:30, I have to ask myself EVERY MWF morning "how much do I want this"? Life has a nasty way of throwing a lot of obstacles in our way that we have no control over, and that's a fact. But then we compound the problem by tossing in a few of our own making that we can control. Those are the ones we have to focus on and take charge of.
The toughest increase in mileage I ever made during my running life, was the increase from 3.2 miles to 4.9. I had to try every bit of training advice I could get my hands on, and I had to play every crazy mind game on myself you can imagine. But when I ran 5 miles for the first time, it was one of my proudest moments ever. I had to walk part of my first tri last year, and even though I was not DFL, I would not have cared at that point if I was. My only thought that kept me going was - I don't care if I have to crawl across the finish line - I will NOT quit. Pain is temporary, but quitting lasts forever.

Thanks guys, I appreciate the support.

I think the most surprising thing to me today, is I'm not really sore. A little stiff in the calves, but nothing I'd categorize as sore, not like the day where I forgot to stretch after...eeek could hardly walk that time. I guess the stretches my PT gave me really work well, kinda amazing.

Diana