ultrahip_00's Mentor Group - Closed Again! (Page 11)

tempo paces - i go based on RPE as well as recent race results. i know that in my last half maraton, i avg'd 6:38 min/mile.  that leads me to believe that for short intervals (track workouts), i can run at a less than 6:30 pace - closer to 6:15 or 6:00.  For tempo, longer stuff, i tend to shoot for sub 7, but in that range - 6:40-7 min/mile.  i have been running a lot slower the last couple months - mostly due to my raising volume (most training runs end up being around 8:00-8:30 min/mile now-a-days). 

Running intervals - i try to go by HR, but it is normally so tough for me to get above 175 (again, unless i have rested a lot lately), that it is easier and more realistic to just go by pace and RPE. 

Did a brick today (she says, trying out the lingo) - 48 mins bike and then right into a run.  Ouch!  We were only able to do 2k - how pathetic is that?  I don't see how anyone does an Olympic distance.  I can't imagine having to do a 10k after swimming and biking.

Ok thanks. Next time im in Buffalo i can check out a good bike shop. I dont want to buy the wrong bike after all.

great job! this is why you practice in training rather then a race   how did you like the feeling of it? it is such an odd feeling going from biking to running - how your legs are heavy and just don't want to move!  you know, as soon as i saw that you did a 48 minute ride and you said you did a brick, my first thought was 'maybe she is close to ready for an OLY.'  funny how different our thoughts were!  the thing is, after you get more of a cycling base, the run will be much easier.

Really?  I can't believe it.  It was such a strange sensation - my legs felt like concrete and I was sure I was running flat-footed.  I was training with a friend who has just decided to try her first tri and we both agreed to turn around after the first 1km on foot.  I'm glad to hear it will get easier, but I think I need to do this same training session once a week.

Mike: do you think I'm training too much?  I kind of asked this question last week, but I just wonder.  Is more better with tri training, or is better training better?

Lynne - don't you just hate that kind of injury?  I twisted my ankle once on a stone that I'm sure was the only stone where I was training.  Somehow, my foot found it.  Hope the injury doesn't impact your training too much.

i looked at your logs - i think you are doing great!  you have done a  good job of roating days so that you aren't doing the same thing everyday.  how does your body feel?  do you have any nagging pains?  for the first month that i started training - i was pretty much sore the entire time, but soreness and pain are way different.  as you know from all your running experiance - training through soreness is ok, training through pain = bad. 


Lynne - sorry to hear about your ankle! if it is more of a bruise, hopefully some ice and stretching will help it heal quick and you can be back up  in no time.  does it hurt to walk?

Congrats on quitting smoking! that is huge!  how long has it been?  Would it be helpful for us to hold you accountable on not smoking? i know i saw some other threads on COJ that seemed to help with that. 

I do have an answer, but you won't neccessairly like it. . to get stronger and improve you running. . you have to run more.  i know it is the dumb answer that you always hear, but there really is no easy way around it.  There are several ways to do it.  I really liked following a running plan, because it kept me from doing too much too fast.  i did the beginner half-marathon plan for my 2nd half (because the intermediate jumps up to 35-40 miles/week. . yeah, not intermediate).  i was doing about 20-25 miles/week.  That may be a lot riight now, but maybe start with 15 miles per week.  if you think about it, it really should be doable - (1) longer, 6 mile run, (3) 3 mile runs or something to that effect.  i would recommend running atleast every other day, or up to 4/week if you can.  i know you have ran quite a bit already, so that helps.  Also, what if you go out and do a workout like this: 10-15 minutes warm up.  1 mile as fast as you can (start and end at same pace, but push it to as fast as you can), 10-15 cool down.  i bet you could break some belief barriers if you did.  however, it is going to hurt, it is going to be tough and you will have to dig deep to get it done.  those kind of workouts are awesome for building toughness and determination, because they are always tough! the track is a good place to do such a thing. 

This is 3/4 of the battle - is believing that you can do it and DOING it! granted, i can't go out and believe i'm going to run a 4:30 mile and do it, there is reality that comes into play too. . but before i broke 7 min/mile, i didn't think i could, i pushed hard during a race (moses lake last year, actually), and ended up averaging 6:55. . from that point forward, i knew i could do it, and i always shot for sub-7 in races since then. 

Belief is so huge in sports and in life in general - but it is very difficult to obtain.  i did a summer job for 2 summers, where i sold educational books door to door - if i was in the mindset that a prospect wasn't going to buy, they wouldn't.  i had to convince myself that i could do it and that they would by.  once i had that confidence, they would buy.  MUCH easier said then done.  It sure as hell isn't easy, but it is amazing what our bodies can do and how our mind holds us back. 
What is the fastest mile you have ran?   subtract :30 to a minute off of that and shoot for that in a 1 mile effort

Lynne -

I've been a runner for years and have focused on middle distances up to half-marathon.  The only way to get stronger is to mix up your training and add speed work and tempo work.  The speed work is the hardest for me - partly because I just want to go out there and run, but also because I don't like to be uncomfortable and speed work forces me to push myself out of my comfort zone.  You need to be patient and soon you will find yourself able to go farther, faster.

Since you just quit smoking, speed work will likely feel the worst.  Go to a track (or hit a treadmill) and start with four short bursts of speed, pumping your arms and lifting your legs using your glutes.  Jog or walk for 1 minute between speed bursts.  When you finish that, run as fast as you can with your knees really high for about 1 minute, then switch and run fast kicking your bum for another minute.  Jog or walk slowly for 2 minutes.  If you're not too tired after this, do a couple of gently kilometers as a 5-10 minute cooldown, then call it a day. 

For your next workout, warm up with some deep squats and lunges which will help activate your glutes.  The go out for a 5 min slow jog, followed by 15-20 minutes at a faster tempo pace.  Cool down with a 5 min gentle jog.

Make sure that once a week you're doing a long, s-l-o-w run.  You should be able to talk or sing comfortably while you're out there.  If you can't, you're going too fast.  Slow down.  Try to add 1-2 kilometers every week during your slow run.

If you do one of each type of workout each week (3 running workouts), you will begin to see some improvement.  The only thing I watch in terms of my improvement is my average pace.  When that starts going down, I know I'm doing the right thing.  I don't wear a heart monitor when I run because I tend to be way to high and it bugs me.  However, seeing my average pace get faster and faster is great.  Remember, you only need to run the 1/2 marathon distance one time well...on race day.  But you should practice that distance at least once before your race and not within the final two weeks.  Others may disagree with the need for tapering, but with your cardiovascular restrictions, I wouldn't push it.

Hope this helps.

Lynne -

Another tip I learned years ago was to run for time, rather than for distance.  Setting a goal of 1 mile can be discouraging because if you're having an off day and push too much to meet that mile mark, you might get hurt.  When you do your speed splits, ran fast for 30 seconds, 45 second, 60 seconds, whatever.  Set your watch to beep at you at the end of the interval so that you don't have to keep looking at it.  Then do your jog for 1 minute.  Repeat.  Sooner than you think, you will see that your distance is increasing in the same amount of time.  When that starts happening, extend the time you run fast.

Half the battle with running is psychological.

great input everyone!  as you can see, there is no magical one size fits all formula - everyone is different and different things work for different people. 

i will be here until lunch time, then i am off to oregon, in the morning, we will be leaving for Boise for my FIRST HALF IRONMAN on saturday!!

Wow. Good luck and have fun!

A swimming question:

I think from running i've conditioned my body to breathe both in my nose and mouth while running (i cant do nose only). And I think its carried over to my swimming, because whenever I breathe im taking in a little bit of water through my nose. Its not making me choke or anything, its just a nuisance and kind of painful.

1) Can I fix this or is it normal to get water up my nose?
2) Do swimmers ever wear nose plugs to not get water up their nose?

Great question!  when i am swimming (i think this is the correct thing to do?) anytime my head is underwater, i am blowing air out of my nose and mouth.  that way, i need air when i go to breath, so i force the regulation of my breathin.

so if you are blowing air out of your noise/mouth then water can't get in there.  also, when your turn your head to the side and breath, i only breath in through my mouth (and just the corner of my mouth) due to said water through nose. 

Good luck Mike!  I'm with you in spirit!
Laura

Good luck Mike!

This is what I do also, if I don't breath out through my mouth and nose, then I end up holding air. Breath out forcefully so that you are able to get deep full breaths and stay more relaxed.

Have fun Mike, should be a blast!