Scrambled Legs (Page 3)

Ok so who is our team Captain? I see they went with one of my ideas for a name that is cool. I have run both days this year and am at 22% but now I probably won't run until Sunday. Hope everyone is doing great and ready to win this.

Hi Scrambled Legs! You have another new teammate! amschrod will be joining you.

Hey everyone,
Sorry for joining the conversation so late.
Anyone else find the first run of 2008 would have been sooo much easier if the Christmas and New Year festivities hadn't been sooo much fun??
I'm over in the UK by the way, someone asked earlier in the thread, not so much of the snow and ice so I should be good to complete the challenge. I do have three weeks travel on business this month, but miles on a treadmill count....right??

Looks like we have a real enthusiastic team here, should be smashing the others into submission by the third week I think

Nice to see everybody!! I've got to learn first names, I'm really bad at this.  Running tonight - 4 miles!

just put in 7 miles, does anyone have a spare set of lungs?? I think I have left mine on those pesky hills!!!!!!!

Welcome to the newest members of the team!

Got in 7 miles last night. First run after coming back from the altitude of Denver, I love running where there is so much oxygen!

7 miles? you guys are awesome.
I can swim farther than I can run
Going to try for a whopping 3 tomorrow...

Running is my strong event, swimming I just try to finish.

the same, running is my area, swimming is....well shall we say lacking

Yeah - me too. I did 2.75 last night. I am trying to use this challenge to pick up my pace a bit. If I can get to 12 minute miles this month that would be huge. I fly on the bike and I am decent in the pool, but running - pathetic is a word that comes to mind.

That is where you all come in.

Hey John,
anything I can do to help you there that's fine, I have my pacing down to 8 to 8.30 minute miles for the distance events. let me know what you are working on or if you have any pacing workouts planned I can take a view if you like.

I go through a few leg speed specific workouts myself, if you don't have them I can sure let you know my methods.

Right now - I just go and run. I do some interval stuff from time to time, but mostly I just run at a constant cadence trying to build up aerobic base. I would like to hear about your leg speed workouts.

x2...I am right now more concerned about being able to do 5 miles than being able to do it fast. I know intervals are HUGELY helpful in this, but I get side stitches and then can't even finish the run

January is already 9.7% finished!

Did you run today?

OK so there are two different things here to look at, endurance and power for the ability to complete the distance, and leg speed coupled with endurance to pick up the pace.

For pace improvements, my preferred tool is Fartlek training:
Warm up thoroughly - I do 5 to 10 minutes of a very gentle jog after stretching, Fartlek is aggressive on the muscles on road courses etc.
Then go for a 2 - 3 mile jog, the jog will be split into two sections, sprints and recovery, the good news is the recovery when you start doing fartlek is the majority of the run
So set out and run at a very easy pace, then, after 300yds or so, choose two points about 50 to 100 yds apart sprint like the wind between these points, then recover with the easy pace for 300 yds or so....and repeat you may find that you are only able to do this a few times the first run, but I am sure you will quickly find you are able to include more sprints, build these in as you feel comfortable.
To help I use lamp posts as distance markers when I do this.
When you have been doing the fartlek training for a while go out and run a straight 3 mile, you should find you are able to maintain a higher average pace, your body should have a higher pace comfort zone now.

Another leg speed technique is strideouts, again you need a full warm up as this involves high intensity running. The strideout is a 15 seconds sprint, the emphasis has to be in maintaining excellent running technique through the sprint, keep your stride short and light (no slamming your feet) and try to move your legs as quickly through the cycle as possible. If you do 10 strideouts a week/fortnight you should see a change in running form/leg speed.

As for Endurance hmmm well...... I hate to say this but the best method I know of building staying power is to include longer workouts on your feet. I find if I am training for a 10k event then going for one or two 15k runs a week as well as the race length and shorter runs is key to feeling comfortable at the end. If I am running half or full marathons then the same applies I'm afraid, for 13 miles I try to get at least one 15 or 16 mile run a week in the build up and for Marathons you need to be running 28 miles regularly to feel comfortable.

For completing 5 miles I don't think it needs to be that hairy if you try to build a 90 minute jog, and this is slow paced, in to you weekly routine you should find that the 5 mile leg becomes less of an issue. On your long run, never let your breathing get to a stage where you can't talk, if you can take someone with you great, if not you just look a little nutty every minute or so chatting to yourself out loud to ensure you are pacing well technique in running is the key and as I've never run with you guys all I can say is go to a sports shop and get your stride measured by the pros, they will ensure you have the correct foot ware and they'll be able to show you any where you might be able to improve your technique.

Once you have the endurance run in and comfortable, you can start to build power, getting you to a stage where you can run longer distances at a faster pace, tempo running comes in here, warm up and then take a run at a pace that is comfortable but challenging right from the start, maintain this pace for 5 to 20 minutes, whatever you can. when you can maintain that challenging pace for 20 minutes, increase your time or pace and see the miles fly by .

Hopefully this will be of some use, it's what I do, and I know others train the same. there are others on here who are far superior in running than me so hopefully they will come in if they have better/more advice.

One last killer for pace are hills, if you have some hills nearby, go and run them, just them, don't go on a run that has them in just run the hills, take satisfaction in conquering them with each and every step. Up and down a few times and the next time they are in the run itself they won't be half as daunting....

happy running

ah sorry I forgot to address the getting a stitch problem.....
OK so I find I get a stitch when I eat shortly before running, others say it's when it's cold outside and others still if they don't bother to warm up, well the later they deserve it .

When you get a stitch, try to breath as deeply as you can, force the breath out as well. one of my buddies swears by breathing from his belly when he gets a stitch, apparently he doesn't have to even slow his pace, doesn't seem to work for me though something like inhaling into you belly and pushing all the muscles there out.

In essence a stitch for me is resolved by good breathing technique, this takes over everything, I loose pacing, tempo and any idea of working on leg technique when I get stitch and just concentrate on breathing deep.

If you have to stop due to a stitch it should go reasonably quickly, try then to complete the run, hopefully if you start out again at a slower pace you won't get the pain back.

So:
Warm up
don't go running after a three course meal
breathe correctly - I know it's hard when you are running to concentrate on your breathing but it's the cure for me.

Welcome Kam32 and amschrod to Team Scrambled Legs!