jszat's group- closed (Page 5)

1) Dont think getting fast happens overnight.  If you look at my logs, my journey back into fitness kind of started in early 05.  I had years of soccer and some running to back up the engine from the start, but with dedicated persistent base work I think anyone can get there.  I looked back since I started logging and there are about 1800 miles on these sticks since 05.

2) Fast doesnt mean always running fast.  When I started up again in 05, my habit of running everything the same pace to PR every day led to multiple injuries which mean downtime and one step forward, two back.  It is important that you develop a range of paces for runs.  I generally do training runs in the 6:30 to 8 range depending on distance on objective for the run.  Have objectives for every run too.  Run easy on easy days, do your longer distances at more reasonable paces.  Build your base and your gears.  It may sound counterintuitive to say running slow will help you run fast, but the lesser tempo runs (or HR) are actually more efficient at building you aerobically and teaching your body to process fuel better as well as being less damaging to your body.

3) Hydration is key.  I sweat a ton and can lose up to 6 pounds on a 90 minute run.  If you lose over 2% of body weight in water, performance drops drastically.  All of you probably dont sweat like freakshows like me, but find out what your body needs with fuel/gels etc. 

4) One long run a week.  Naturally, that is relative, but you can build up to a reasonable distance for you in a matter of months.  Even if you are doing a sprint or whatever, if you can work up to a ten miler a week, that base work will help no matter what you do.

5)  "Walking is for chumps".  Love this one- some folks are happy with running the whole way.  That is best case scenario obviously, but if your HR is through the roof or you are experiencing to labored a pace, you will/are blowing yourself up.  Thats ok if its a sprint day, but dont be afraid to experiment with walk breaks if you need em.

6) The mentality of running.  I am lucky cuz I love running and live in an area that is gorgeous scenery and big open spaces.  Find what makes it fun for you to put in the miles.  While you should go with and without, take the tunes with ya, run where others are running or where there is fun scenery.  And dont beat yourself up if it isnt going well.  This sport is about seeking improvement and should be a lifelong pursuit.  Just take it nice and easy, build miles reasonably and leave the speed work on the shelf until you feel solid (and even then use sparingly).  Heck, I PRed my 5k section of the sprint last week with very little speed work the past few months.

Dunno, just some thoughts to play with.  Yesterdays run was really no interval training, just an attempt at a negative split and on tired legs.  I have a workout partner who has only recently embraced running a wider band of times and purposes (long slow distance, recovery, tempo) and he has seen progress pretty quick.

That I cant help with as I have always just run the way I do.  Have you looked at chi or pose running or whatver they call em?

I am using the bronze level IM plan.  It is good at giving me some structure vs just doing what I felt like in the past.

Mine does have RPE built in though I sometimes ignore it.

I have a HIM on Sunday.  Funny thing is it just kinda has creeped up on me.  I tell myself I am using it as a training race and easing back, but dont know if thats going to happen.  With swim improvements and flatter course I am hoping to improve in last years HIM PR.