The Runner's thread

#3,801
#3,801
volfanbill said:
I do 60-120s. Sixty second full sprints and a two minute walk/jog. A good trick is to use the treadmill so that you can't cheat your full sprints. It helps to have someone work the buttons though so you don't bust your face!

This is probably the only time I will ever recommend a treadmill.
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That's a good idea but I don't have access to a treadmill right now.
 
#3,802
#3,802
3.0 in 29:10 today. Treadmill with incline set on 2. I enjoy running in the rain, and running in the cold isn't too bad, but I'm not running in cold rain. Anyways, last quarter mile I bumped it up to a 7:30 pace to see how it felt. Definitely not a pace I want to run at yet but I think I could hold it for a mile.

Also, my left calve was extremely tight after I got off the treadmill. Stretched out both calves and hammies for a while. Feels great now. I'll have to start stretching a few times a week to stay loose.
 
#3,804
#3,804
Will be running the Knoxville Half-Marathon again this Spring. I have ran the race the last two years. It is the only long-distance running I do throughout the year, and I really would like to improve my time this go around. Anyone else planning on running this race?
 
#3,805
#3,805
tri_vol said:
Full out but you want the 1st inerval to be as fast as the last.
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Going to have to give this a try and see if I can hang.


I was planning on running last night but it was pouring down rain. I don't mind running in the rain but I am not going to run when it's pouring down. Forecast calls for it to slack up today so hopefully I can get a run in tonight.
 
#3,806
#3,806
Orangesmokey said:
Going to have to give this a try and see if I can hang.


I was planning on running last night but it was pouring down rain. I don't mind running in the rain but I am not going to run when it's pouring down. Forecast calls for it to slack up today so hopefully I can get a run in tonight.
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start with 4-6 intervals 60 seconds long with equal active recovery. Add 2 more every week until you get to 12.

then switch it up with tempo runs for a few weeks.
 
#3,807
#3,807
tri_vol said:
start with 4-6 intervals 60 seconds long with equal active recovery. Add 2 more every week until you get to 12.

then switch it up with tempo runs for a few weeks.
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When you say tempo runs do you mean shorter runs but as fast as I can run them? Like example: One mile runs as fast as you can stand?
 
#3,808
#3,808
Orangesmokey said:
When you say tempo runs do you mean shorter runs but as fast as I can run them? Like example: One mile runs as fast as you can stand?
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If you have a HR monitor you can find the right pace pretty easy. Time wise, it's about 10-15 seconds faster than your 10K pace. It's about the fastest pace that you feel like you can hold for 45-60 minutes. You usually want the run to last 20-30 minutes.
 
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#3,809
#3,809
jguy2 said:
If you have a HR monitor you can find the right pace pretty easy. Time wise, it's about 10-15 seconds faster than your 10K pace. It's about the fastest pace that you feel like you can hold for 45-60 minutes. You usually want the run to last 20-30 minutes.
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This. Speed intervals should be max exertion, 9-10, on a 1-10 scale. Tempo should be just below your max threshold or an 8.

10 minute warm up
15-30 minute tempo
10 minute cool down

Generally if you're training for a race you build your power with hill repeats, then speed with intervals, then put it together and peak with tempo.
 
#3,813
#3,813
Had a run planned for tonight but I'm taking the day off. My left knee is a little sore today. I'm planning on running the Wanderer's Trail race this Sunday so I don't want to overdo it.
 
#3,814
#3,814
flowd82 said:
Will be running the Knoxville Half-Marathon again this Spring. I have ran the race the last two years. It is the only long-distance running I do throughout the year, and I really would like to improve my time this go around. Anyone else planning on running this race?
Click to expand...

I'm looking at it as a possible training race.
 
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