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My running sucks big time !
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 2009-06-15 8:38 AM |
Regular  105 |  Subject: My running sucks big time !I've just finished my 1st Sprint Tri this weekend and it was all going well (ish) until the run. 42nd out of the water 37th by T1 exit 34th by end of Bike 36th by T2 exit all going well so far, then BAM! 3 laps of running End of Lap 1 46th End of Lap 2 50th End of Lap 3 & Finish 58th! My run was the 7th slowest of 84 competitors, and I lost 22 places! Man I suck at running! I know it was after a 30KM bike ride but even so that was hard work. So what do I do to improve my speed? Please help. Rich |
| 2009-06-15 8:41 AM in reply to: #2217739 |
Not a Coach 11473    Media, PA | Subject: RE: My running sucks big time ! |
| 2009-06-15 8:43 AM in reply to: #2217739 |
Extreme Veteran 597 Fairfax | Subject: RE: My running sucks big time ! Run. Lots and lots of running. If your logs are accurate, you're pretty low in volume over the last couple of months. Train your weaknesses, get on a plan that has you running at least 3 or 4 times a week, and work your volume up slowly (10% increase a week total). Speed will eventually come as you increase your total volume. |
| 2009-06-15 8:45 AM in reply to: #2217739 |
Expert 773 | Subject: RE: My running sucks big time ! I also looked at your logs (and I'm going to assume that your training log is correct), and I was going to say the same thing - that perhaps you could add some more running mileage - but not too much. Gradually increase your mileage each week while also working on speed and technique. I also didn't see a whole lot of bike/run brick workouts. I see you did a tri in May. How did that one go? Edited by crazylegs 2009-06-15 8:47 AM |
| 2009-06-15 8:46 AM in reply to: #2217739 |
Master 1411 Lexington, KY | Subject: RE: My running sucks big time ! Most people can significantly improve their running by just running more miles (not faster, just more). But be careful not to increase the amount you run too much too soon. The ROT is 10% increase per week. |
| 2009-06-15 8:46 AM in reply to: #2217739 |
Master 1853 syracuse | Subject: RE: My running sucks big time ! up your volume slowly and in such a way that keep the liklihood of injury to a minimum. good luck. |
| 2009-06-15 8:50 AM in reply to: #2217739 |
Pro 5169 Burbs | Subject: RE: My running sucks big time ! I am the the same way with biking --- running + swimming I'm easily top 1/3... cycling I'm bottom 1/3. The only way to become a faster swimmer/ cyclist/ runner is to swim/ cycle/ run more. There is no magic formula, no magic training session. I started running 4-5 years ago and finished my first marathon in 4:45... I did the National Marathon a couple months ago in 3:50. The more I run, the faster I become. Stick with it ! |
| 2009-06-15 8:55 AM in reply to: #2217739 |
Coach 10487 Boston, MA | Subject: RE: My running sucks big time ! rich-racer-uk - 2009-06-15 8:38 AM I've just finished my 1st Sprint Tri this weekend and it was all going well (ish) until the run. 42nd out of the water 37th by T1 exit 34th by end of Bike 36th by T2 exit all going well so far, then BAM! 3 laps of running End of Lap 1 46th End of Lap 2 50th End of Lap 3 & Finish 58th! My run was the 7th slowest of 84 competitors, and I lost 22 places! Man I suck at running! I know it was after a 30KM bike ride but even so that was hard work. So what do I do to improve my speed? Please help. Rich From your logs:
You need to do much more of the above, do it often and do it for a while (read years) to improve. As others said, there is no easy way, no short cut, no magic pill; it takes work! good luck | |
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