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Swbkrun mentor group - Closed (Page 23)
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 2013-01-13 6:54 PM in reply to: #4576015 |
Expert  653    Henderson, NV |  Subject: RE: Swbkrun mentor group - Closedjfought - 2013-01-13 9:09 AM cbarnes1 - 2013-01-13 11:36 AM fattyfatfat - 2013-01-13 8:13 AM see what happened this morning when steve and ryan let a chick handle the camera.. My 7 year old just scolded Kyla for saying the "s" word! I need to be more careful opening John's posts John- Pro's and Con's to Ironman Texas? Really would have thought you would know that by now, Chet. P.S. I'm jealous of the scenery on their trails. Nice!! Jayne - It was the sound that got me! Totally my fault John- Thanks! I will check it out. |
.| 2013-01-13 7:18 PM in reply to: #4576244 |
Expert 653 Henderson, NV | Subject: RE: Swbkrun mentor group - Closed SSMinnow - 2013-01-13 11:58 AM cbarnes1 - 2013-01-13 10:32 AM swbkrun - 2013-01-12 9:27 PM mbehr1983 - 2013-01-12 9:14 AMFinished my first 5k of 2013. I did not get the result was looking for 38:31,wanted to be around 30-35. I need some insight on how to improve on time. Currently trying to build a base I ran an average of 32 mins or so I plan on upping that 10% next week.Thanks for the help Two different things here... Building a base and building speed. There are two different ideas or plans here. Speed is one thing...track workouts, speed work, etc... Increase in base is more of long slow distance.It is a matter of what your goals are this year. Is it sprints or half, or in between.. What are the MAIN goals this year. This group will get you there....I agree with Steve on this Mike. If your goal is to improve your 5k time then it is going to involve speed work (.25 and .5 mile repeats for example) but if you are trying to move up in distance then concentrate on building base. Your 5k time will drop with just increased base and mileage but be clear on what you are trying to accomplish. Congrats on your 5k! Chet I'm going to disagree with you and Steve. As a newbie to running, I don't recommend doing speed work. Period. Distance is all relative. The goal should be to slowly build the aerobic engine and speed improvement will follow. When you have that base, knock yourself silly doing 200s-800s or tempo runs. Suzy, my belief is that you will increase your aerobic engine quicker with short high intensity workouts. Specifically, 5k training should have at least one speed workout per week regardless of fitness level. Now if you are looking to increase distance, definitely hold the speed work. Speed work AND increasing mileage often leads to injury. At least we agree on that right? It comes down to Mike's goals and what workouts he enjoys. Sorry about the Packers Chet |
. My son is a Rodgers' fan (not sure how it happened). | 2013-01-13 8:08 PM in reply to: #4576575 |
Champion 7163  Verona WI--Ironman Bike Country! | Subject: RE: Swbkrun mentor group - Closed cbarnes1 - 2013-01-13 7:18 PM SSMinnow - 2013-01-13 11:58 AM cbarnes1 - 2013-01-13 10:32 AM swbkrun - 2013-01-12 9:27 PM mbehr1983 - 2013-01-12 9:14 AMFinished my first 5k of 2013. I did not get the result was looking for 38:31,wanted to be around 30-35. I need some insight on how to improve on time. Currently trying to build a base I ran an average of 32 mins or so I plan on upping that 10% next week.Thanks for the help Two different things here... Building a base and building speed. There are two different ideas or plans here. Speed is one thing...track workouts, speed work, etc... Increase in base is more of long slow distance.It is a matter of what your goals are this year. Is it sprints or half, or in between.. What are the MAIN goals this year. This group will get you there....I agree with Steve on this Mike. If your goal is to improve your 5k time then it is going to involve speed work (.25 and .5 mile repeats for example) but if you are trying to move up in distance then concentrate on building base. Your 5k time will drop with just increased base and mileage but be clear on what you are trying to accomplish. Congrats on your 5k! Chet I'm going to disagree with you and Steve. As a newbie to running, I don't recommend doing speed work. Period. Distance is all relative. The goal should be to slowly build the aerobic engine and speed improvement will follow. When you have that base, knock yourself silly doing 200s-800s or tempo runs. Suzy, my belief is that you will increase your aerobic engine quicker with short high intensity workouts. Specifically, 5k training should have at least one speed workout per week regardless of fitness level. Now if you are looking to increase distance, definitely hold the speed work. Speed work AND increasing mileage often leads to injury. At least we agree on that right? It comes down to Mike's goals and what workouts he enjoys. Sorry about the Packers Chet First, I love your son. Second, I agree with increasing mileage CAN lead to injury. No question, if it is done too quickly. I went back and read Mike's intro and think it is best for him to decide based on his past history of 5Ks, 10Ks and that 10 miler which is the best course of action--base, speed or something else. It was tough for me to determine whether those races were done with a sufficient base and I wouldn't want to make assumptions. Edited by SSMinnow 2013-01-14 5:17 AM |
| 2013-01-14 2:23 AM in reply to: #4576269 |
Master 1841 Sendai, Japan | Subject: RE: Swbkrun mentor group - Closed Techdiver - 2013-01-13 5:22 PM Well I went for my first run yesterday in several months and first run 3 weeks after having most of my meniscus removed. I have to say I was pain free. Ran slow and easy 2.75km not very much distance but I want to ease back into this. I have to say even from that short run my quads are killing me. Other then tight muscles around my knee I didn't feel any pain in the area of the knee where my meniscus was causing issues for the last 6 months. So I am happy. But man am I out of shape and really lacking motivation.
So the doc already cleared you to run? If your quads are killing you, your body is not ready for that 2.75km yet. I would think a conservative run/walk program is the place to start. David's comments about using the bike also make sense, but wade in slowly there too or you'll end up with even less motivation. |
| 2013-01-14 6:56 AM in reply to: #4543742 |
Champion 5522 Frisco, TX | Subject: RE: Swbkrun mentor group - Closed |
| 2013-01-14 7:43 AM in reply to: #4576962 |
Elite 3072 san francisco | Subject: RE: Swbkrun mentor group - Closed ashort33 - 2013-01-14 4:56 AM Somebody is getting older today!
Not enough candles, but you get the idea!!! Happy Birthday, John!!! Wor Teep! |
| 2013-01-14 8:34 AM in reply to: #4543742 |
Elite 3395 Raleigh | Subject: RE: Swbkrun mentor group - Closed Here is our new girl: Kona. (My family picked the name not me Birdie). She is 10 weeks old and a Lhasa Apso/ Maltese mix.
Edited by DougRob 2013-01-14 8:35 AM |
| 2013-01-14 8:50 AM in reply to: #4577116 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: Swbkrun mentor group - Closed DougRob - 2013-01-14 8:34 AM Here is our new girl: Kona. (My family picked the name not me Birdie). She is 10 weeks old and a Lhasa Apso/ Maltese mix.
Doug - That is the cutest little puppy. Congrats! Happy belated birthday John. Sorry Packer and Seattle fans. It was a rough weekend. And Jayne I wanted to comment earlier on your race schedule. Holy Cow - you have turned into a running machine!!!! |
| 2013-01-14 8:50 AM in reply to: #4576962 |
Veteran 287 Tucson | Subject: RE: Swbkrun mentor group - Closed ashort33 - 2013-01-14 4:56 AM Somebody is getting older today!
Not enough candles, but you get the idea!!! Cool cakes! Happy birthday! |
| 2013-01-14 8:57 AM in reply to: #4543742 |
Veteran 287 Tucson | Subject: RE: Swbkrun mentor group - Closed Doug, that puppy is too cute! Got a request for the Canadians. Please keep your cold air to yourselves! Have a good day, all! |
We are currently a balmy 20 degrees here in Tucson due to Canadian air coming down. Bleh! We have had highs in the 40's for the past few days and have a few more to go before we get back to normal. Now I need to go grocery shopping and have to dig out a real coat. Not sure if I even have one any more. | 2013-01-14 9:13 AM in reply to: #4543742 |
Champion 6973 marietta | Subject: RE: Swbkrun mentor group - Closed Thanks everyone! Awesome cake Andy!! Awesome pup Doug!! |
| 2013-01-14 9:34 AM in reply to: #4577162 |
Elite 3395 Raleigh | Subject: RE: Swbkrun mentor group - Closed desertchica - 2013-01-14 9:57 AM Doug, that puppy is too cute! Got a request for the Canadians. Please keep your cold air to yourselves! Have a good day, all! When I left Chicago yesterday it was 18 degrees F. Raleigh at midnight was 64 degees F. I'll take NC! |
| 2013-01-14 10:02 AM in reply to: #4577116 |
Elite 4108 Calgary,AB,Canada | Subject: RE: Swbkrun mentor group - Closed DougRob - 2013-01-14 7:34 AM Here is our new girl: Kona. (My family picked the name not me Birdie). She is 10 weeks old and a Lhasa Apso/ Maltese mix.
We've got a Kona as well. I saw your FB post, was going to ask if it was a Wheaten Terrier. She looks alot like ours as a baby. |
| 2013-01-14 11:42 AM in reply to: #4543742 |
Veteran 291 | Subject: RE: Swbkrun mentor group - Closed It is almost a balmy 60 here today in NJ. Heading out for trail ride. Getting muddy Happy B-day John, very cool cake....going to need an extra hard workout after you eat all three. Edited by bfwhitt 2013-01-14 11:43 AM |
| 2013-01-14 1:09 PM in reply to: #4543742 |
Elite 4108 Calgary,AB,Canada | Subject: RE: Swbkrun mentor group - Closed |
| 2013-01-14 2:14 PM in reply to: #4577775 |
Champion 5522 Frisco, TX | Subject: RE: Swbkrun mentor group - Closed TrevorC - 2013-01-14 1:09 PM Happy B-Day to one of the best T1'ers I know!!! Did Andy really make a cake for you?
Trevor, you giving fatty a present? HA! |
| 2013-01-14 5:52 PM in reply to: #4543742 |
Master 2621 Almaden Valley, San Jose, California | Subject: RE: Swbkrun mentor group - Closed Help! Can somebody with a few more technical skills (probably all of you) send me a .jpeg or something with an mdot? I need to print one to make a tiara for an ironcelebration. Thanks!!!
GOT IT!!! Thanks, John!!!! Edited by velcromom 2013-01-14 7:58 PM |
| 2013-01-15 7:27 AM in reply to: #4577929 |
Elite 4108 Calgary,AB,Canada | Subject: RE: Swbkrun mentor group - Closed ashort33 - 2013-01-14 1:14 PM Shhhhhhh. It's a surprise!TrevorC - 2013-01-14 1:09 PM Happy B-Day to one of the best T1'ers I know!!! Did Andy really make a cake for you?
Trevor, you giving fatty a present? HA! |
| 2013-01-15 9:02 AM in reply to: #4543742 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: Swbkrun mentor group - Closed We had the most amazing sunset last night... Orange doesn't begin to describe it...
[img]http://farm9.staticflickr.com/8184/8381986225_1cda41c870.jpg[/img] [img]http://farm9.staticflickr.com/8505/8381989657_33fe014af8.jpg[/img] [img]http://farm9.staticflickr.com/8358/8383075120_68c8a685da.jpg[/img]
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| 2013-01-15 9:55 AM in reply to: #4579104 |
Master 2501 | Subject: RE: Swbkrun mentor group - Closed swbkrun - 2013-01-15 7:02 AM We had the most amazing sunset last night... Orange doesn't begin to describe it...
[img]http://farm9.staticflickr.com/8184/8381986225_1cda41c870.jpg[/img] [img]http://farm9.staticflickr.com/8505/8381989657_33fe014af8.jpg[/img] [img]http://farm9.staticflickr.com/8358/8383075120_68c8a685da.jpg[/img] Sunrise, sunset... We have it all!!!!!!!!!!!! |
| 2013-01-15 10:39 AM in reply to: #4579208 |
| Subject: RE: Swbkrun mentor group - Closed kkcbelle - 2013-01-15 10:55 AM swbkrun - 2013-01-15 7:02 AM We had the most amazing sunset last night... Orange doesn't begin to describe it...
[img]http://farm9.staticflickr.com/8184/8381986225_1cda41c870.jpg[/img] [img]http://farm9.staticflickr.com/8505/8381989657_33fe014af8.jpg[/img] [img]http://farm9.staticflickr.com/8358/8383075120_68c8a685da.jpg[/img] Sunrise, sunset... We have it all!!!!!!!!!!!!
Homesick. Where did you take the first one? It looks like the view coming down from my old neighborhood on Capitol Hill. |
| 2013-01-15 10:57 AM in reply to: #4579305 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: Swbkrun mentor group - Closed gotta run - 2013-01-15 8:39 AM kkcbelle - 2013-01-15 10:55 AM swbkrun - 2013-01-15 7:02 AM We had the most amazing sunset last night... Orange doesn't begin to describe it...
[img]http://farm9.staticflickr.com/8184/8381986225_1cda41c870.jpg[/img] [img]http://farm9.staticflickr.com/8505/8381989657_33fe014af8.jpg[/img] [img]http://farm9.staticflickr.com/8358/8383075120_68c8a685da.jpg[/img] Sunrise, sunset... We have it all!!!!!!!!!!!!
Homesick. Where did you take the first one? It looks like the view coming down from my old neighborhood on Capitol Hill.
Pretty Close. Highland Drive... Kerry Park. |
| 2013-01-15 5:23 PM in reply to: #4576640 |
| Member 13 Chehalis, Washington | Subject: RE: Swbkrun mentor group - Closed SSMinnow - 2013-01-13 6:08 PM cbarnes1 - 2013-01-13 7:18 PM SSMinnow - 2013-01-13 11:58 AM cbarnes1 - 2013-01-13 10:32 AM swbkrun - 2013-01-12 9:27 PM mbehr1983 - 2013-01-12 9:14 AMFinished my first 5k of 2013. I did not get the result was looking for 38:31,wanted to be around 30-35. I need some insight on how to improve on time. Currently trying to build a base I ran an average of 32 mins or so I plan on upping that 10% next week.Thanks for the help Two different things here... Building a base and building speed. There are two different ideas or plans here. Speed is one thing...track workouts, speed work, etc... Increase in base is more of long slow distance.It is a matter of what your goals are this year. Is it sprints or half, or in between.. What are the MAIN goals this year. This group will get you there....I agree with Steve on this Mike. If your goal is to improve your 5k time then it is going to involve speed work (.25 and .5 mile repeats for example) but if you are trying to move up in distance then concentrate on building base. Your 5k time will drop with just increased base and mileage but be clear on what you are trying to accomplish. Congrats on your 5k! Chet I'm going to disagree with you and Steve. As a newbie to running, I don't recommend doing speed work. Period. Distance is all relative. The goal should be to slowly build the aerobic engine and speed improvement will follow. When you have that base, knock yourself silly doing 200s-800s or tempo runs. Suzy, my belief is that you will increase your aerobic engine quicker with short high intensity workouts. Specifically, 5k training should have at least one speed workout per week regardless of fitness level. Now if you are looking to increase distance, definitely hold the speed work. Speed work AND increasing mileage often leads to injury. At least we agree on that right? It comes down to Mike's goals and what workouts he enjoys. Sorry about the Packers Chet First, I love your son. Second, I agree with increasing mileage CAN lead to injury. No question, if it is done too quickly. I went back and read Mike's intro and think it is best for him to decide based on his past history of 5Ks, 10Ks and that 10 miler which is the best course of action--base, speed or something else. It was tough for me to determine whether those races were done with a sufficient base and I wouldn't want to make assumptions. I'm new to this triathlon training and have been entering 5k runs with my friends to help get in shape for the run portion. I would like to improve my time. It was mentioned there should be one speed training day a week. What would this look like/consist of? Thanks a bunch ahead of time for the advice. |
| 2013-01-16 5:52 AM in reply to: #4543742 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Swbkrun mentor group - Closed It's time!!! Let's talk weekend racing. Who's toeing the line? what's the strategy? For the rest of us, there has been a great deal of talk about how to get faster running. What's the one workout you've used to help achieve that goal? how long had you been running when you incorporated it? and what were the results? PS. Look for a little change starting next Wednesday!!!!! Edited by SSMinnow 2013-01-16 7:19 AM |
| 2013-01-16 6:44 AM in reply to: #4580557 |
Veteran 256 Madison,AL | Subject: RE: Swbkrun mentor group - Closed SSMinnow - 2013-01-16 5:52 AM It's time!!! Let's talk weekend racing. Who's toeing the line? what's the strategy? For the rest of us, there has been a great deal of talk about how to get faster running. What's the one workout you've used to help achieve that goal? how long had you been running when you incorporated it? and what were the results? No races this weekend. The sun is suppose to shine again after a week or so of rain. I am going to get out and get some training done. I have always been slow try to pick up speed with the base I build. |
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