Active Community: Message List

Re: Endurance Build Up?

guest — Mon, 01 Sep 2008 09:01:06 GMT

Assuming its not a medical issue... we all go though those down times.

I try a few things to keep myself focused longterm:

Have a plan- I pick a few races I want to run each year, I pay long in advance and I train to do those races, short term.

Rest a lot- I try to only run 3 days a week, and take a week off every month, I take an entire month off a couple times a year (usually March and August).

Partner- I've tried it alone, it's really tough in the long term, so I don't, I have running partners, current one has lasted about 4 years.

Priority- Running (overall health) is my priority, without it I'm no good at work, family, won't live as long, etc.

Hope this helps.

How to properly 'Taper Down' before Army 10 Miler?

guest — Mon, 01 Sep 2008 08:50:05 GMT

Have been gradually adding milage to my runs, my current regime is:

Tuesday- Tempo Run (run 1 mile at 8-9 min, then walk a couple minutes, repeat) total distance 5 miles

Thursday- Interval Run (run 1 minute at 50-75% max intensity, walk 1 minute, repeat) total time/distance, 20/2miles

Saturday- Long Run (run 90 minutes, easy/moderate pace) total distance 8-9 miles

So far I have been adding a mile a week to my Tempo run, an extra interval a week, and about 10 minutes a week to my Long Run. I generally plan to keep this moderate increase going until about 3 weeks(?) before the race (5 Oct 2008), then 'taper down', just not sure how to do this last part properly.

Any advice appreciated, thanks!

Re: How can Increase my run speed?

guest — Sun, 04 May 2008 22:35:45 GMT

Since the change from coolrunning to active.com, I find it much more difficult to find what I'm looking for. I can't easily find my own posts, or topics I'm looking for. Lastly, there seem to be a lot less people posting now.

To increase your 5K I recommend you make a schedule and stick with combining different types of runs, like hills, long, intervals, fartleks, and tempo runs.

Plan a slow progression and improvement. Have plenty of rest built in and have heart.

Good luck!

Army 10-Miler training program, need your advice

guest — Tue, 29 Apr 2008 23:10:03 GMT

Greetings all,

Below is my plan, starting 1 May until the ATM on 5 Oct. A buddy and I have already signed up and have been running together for over a year now. We train about 3 days a week, this includes moderate strength training and core training with 3 running sessions. We have participated in a few runs together, mostly 5k's but did a 10k recently in about an hour. Typically we run 2 miles in 15 minutes, 5k in 30 minutes. Todays training run we did 6 miles in an hour, pretty easy for us.

My primary concern with this plan is the taper down period. I put in an EZ week every month (5 months training for the race), and have 3 weeks to taper down. Is this about right and do you have any other suggestions? Thanks in advance.

I intend to gradually increase my milage from 10 miles a week (current) to peak at about 20. Generally I want to follow this plan:

About 3 days a week (RuN). Gradually increase 10% (intensity and/or duration) per week.

Each week: Do mild strength training (ST) and core training (CT) sessions.

Milage and general Running Plan:

Month of May:

Week 1 RN- Long (3/2 split for 5 miles), FGGM 5k ez (assessment); 2x short runs (2 miles each)

Week 2 RN- Long (4/1 split for 5 miles), 1x short, 5k race (18 May- Wheaton, MD Regional Park)

Week 3 RN- Long (4/1 split for 6 miles), 1x short (Russett Loop (RL) assessment), 1x med. random RN

Week 4 RN- Long (5/1 split for 7 miles), 1x short, 1x trail run (~3m)

Month of June:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (5/1 split for 7 miles), 1x short, 1 med (~3m)

Week 3 RN- Long (5/1 split for 8 miles), 1x short, 1 med (~3m)

Week 4 RN- Long (5/1 split for 9 miles), RL (assessment), 1 med (~4m)

Month of July:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (10/1 split for 9 miles), 1x short, 5k (assessment)

Week 3 RN- Long (10/1 split for 10 miles), 1x short, 1 med (~5m)

Week 4 RN- Long (10/1 split for 11 miles), 1x short, 1 med (~5m)

Month of Aug:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (20/1 split for 10 miles), 1x short, 1 med (~4m)

Week 3 RN- Long (20/1 split for 11 miles), RL (assessment), 1 med (~5m)

Week 4 RN- Long (20/1 split for 12 miles), 1x short, 1 med (~6m)

Month of Sep:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (20/1 split for 10 miles), 1x short, 1 med (~5m)

Week 3 RN- Long (20/1 split for 8 miles), 1x short, 1 med (~4m)

Week 4 RN- Long (20/1 split for 6 miles), 1x short, 5k (assessment)

Month of Oct:

Week 1 RN- ATM Race!

Off this week. Make a new goal/plan the following week.

This is just a proposed training schedule, we can adjust as necessary. Want to have a gradual build up with plenty of rest between individual workouts and monthly sessions. Includes a taper down just before the race and good recovery.

Thoughts?

Re: 10-mile Training Route

guest — Tue, 29 Apr 2008 23:01:53 GMT

I concur, many of us use mapmyrun.com, it's awesome. You can search near your zipcode for routes placed by other runners. Good luck!

Am I still eating too much food?

guest — Tue, 04 Mar 2008 16:34:39 GMT

I've decided to modify my eating habits as opposed to starting a diet. There is so much information out there, not sure exactly where I should be, looking for a collective opinion or strong advocate.

Currently I'm eating: Spread throught the Mornings-

16oz, 1% milk

12oz, V-8 (normal high sodium)

8oz, Smoothie Yogurt (Dannon)

Kashi bar (Go-lean variety)

3 pitted dates

1 packet Quaker instant oatmeal (variety with water)

2 boiled eggs (large)

tea (16 oz, no sugar) + 32oz water

L U N C H = 1.5 pounds of salad from buffet bar, no dressing. Variety of tomatoes, brocholli, mushrums, banana peppers, lettuce, onions, carrots, etc.

D I N N E R = 1/2 pound (.5 lb) of variety dinner, typically 7oz salmon with mixed veggies.

I'm guessing this puts me at about 2000 calories for the day, mostly consumed in the mornings.

I'm 5'8 , 217lbs (goal 170), workout 4 days a week (2 days running 20 min, 1 day long run (60 min), 2 days strength training, 1 day core training)

Recommendations?