Active Community: Message List

Re: Have you ever used a running coach?

guest — Thu, 14 Jul 2011 16:58:31 GMT

I've never used a running coach before either, but I heard that they can really give you the extra push you need (much like a boot camp instructor gets you past that initial discomfort of doing crazy squats and lunges). A lot of them tend to be a bit pricey as well. Although, if you need a coach for motivation, I would opt for a social running club instead - or even a charity sponsored running group. Having people to run with on a regular basis can really help you stick with your training.

If you need structure, you can also try logging your runs to observe trends or following a prescribed training plan for someone your age and with your level of running.

Run by feel, and you'll avoid most common injuries. I own a copy of the Lore of Running, which is somewhat of a science book for runners. Some of the things you'll learn from this book are unlikely topics for coaches to bring up - but they're so useful!

Re: Mobile app to help with choosing songs while running

guest — Tue, 12 Jul 2011 16:51:15 GMT

1. I've tried pre-configuring my playlist, playing random songs, and playing full albums. My only criteria is that the songs have a beat that easily fits with my pacing. When I ran my first HM, I preconfigured my playlist to start with some slower ambient music since I knew that the first few miles would be slow anyway, then I just gradually built up the music based on bpm for the remainder of the race. Although, having done this 3 times already, pacing doesn't correlate as well with bpm over longer distances, which kind of make sense.

2. I typically stick with songs that have progressive beats. Cadence.FM has recently been pretty useful for this.

3. Sure! I'd try out your app! I haven't found one yet that integrates well with the Nike+ app (certain OS limitations as well) - so I'm looking forward to checking out yours

Cheers,

Jacklyn

Re: July 4th Start Couch to 5K

guest — Tue, 12 Jul 2011 16:36:16 GMT

Are you referring to another C25K training app or just an application that can help you, in general?

It sounds like you're not too keen on sticking with a set training plan, which happens a lot when you think you're either progressing too quickly or not quickly enough. Perhaps, consider logging your runs online and identify your running habits based on your stats. Some people train for distance, others aim for speed, and many just run for maintenance. Depending on which one you're leaning towards will determine what running app you need.

Daily Mile - has a strong social running community, which can be very very supportive.

Run Keeper - mixes running with cross training activities so you can log everything at the same time, but not the best user interface.

Smashrun - syncs with Nike+ data and allows manual run entries and it strictly relies on infographics, rankings, and badges for running achievements

Road Bud - is application only (no web interface) but it's purportedly more accurate than Nike+ GPS

Happy Running!

Jacklyn

Re: running outside

guest — Sun, 22 May 2011 19:31:24 GMT

Your legs will take a little time to adjust to running outdoors because you're working different muscles on a treadmill vs. concrete. I'm a road runner so I often spend days pounding on asphalt and only hit the treadmill when I want to work on speed. If your goal is to starting running short races, I would ease the transition to the road by starting on a track or a dirt trail. If neither one is accessible, you'll have to start with very short runs on the sidewalk (although, most sidewalks are made of concrete, which is pretty much the hardest surface you can run on). Try running around a square block and then extend it another square block as you start to feel more comfortable. Use time to measure progress to make it even easier - start by running 5 min, walk 3 min, run 5 min; then run 10 min, walk 4 min, run 10 min. Distance will naturally follow as your legs become used to running off the treadmill

Re: Need some advice for starting over....

guest — Sun, 22 May 2011 19:11:22 GMT

I agree with both replies above, the 10% step-up is not a hard and fast rule of thumb (although, it helps your body get acclimated when you're logging 45-50 miles because you're aggressively training for something).

Since you're trying to rebuild your running routine, it's probably not a bad idea to incorporate some strength training for your legs. It'll help protect you from injury as you regain your running momentum and minimize the lower body fatigue that comes naturally when you're just starting out again. If you can't go to a gym for strength training, squats, lunges, and hill runs are good alternatives; twice a week is good, but never do strength training immediately before or after a tough run (long distance or speed training).

Hope this helps!

Re: How much do you need to break in new shoes before marathon?

guest — Sun, 22 May 2011 18:55:57 GMT

If your shoes were fitted when you bought them, then they shouldn't really require a break-in period! If you really feel the need to break them in, you should do a few consecutive short runs with rest periods to see how your legs react to the shoes. The first and, probably, only time I ever did this was when I had to replace my running shoes last June, five months before the NYC marathon. I alternated between 3 and 2-mile runs for a week (Mon, Wed, Fri, Sun) and did one tempo the following week, followed by a 2-day rest period. Afterwards, I did one long run with the new shoes, which felt okay so I was all set.

To note, the only reason I did it was because I was buying running shoes in a foreign country and the Nike model was something I had never worn before. One of my biggest concerns was that I would end up training with a pair of shoes that would change my running gait and, inadvertently affect my performance negatively (kind of like when a physio gives you corrective shoes when there's really nothing that needs to be corrected).

Btw - when's the marathon? Your "break-in" period would also depend on whether or not you bought a pair of shoes that's completely different to what you're used to (for instance, going from a well-supported shoe to a pair of Vibram FiveFingers).

Re: NYC Marathon in 2011

guest — Fri, 20 May 2011 15:34:51 GMT

Tough to advise on specifics without more details about yourself. My best half is just under 2 hours. My first marathon was also the NYC marathon (I did it last year!) The biggest difference I experienced between training for a half vs. a full marathon was the increase in mileage. Your legs have to get used to running much longer distances. Some people train until they get to 21 miles. Others will go as far as training up to 26 miles!

The NYC race is relatively flat, which means it's a great starting point for running marathons. I would look into the tailored training you can get from Runner's World (don't pay for anything since you can get almost all of what you need for free - especially since this is your first!). Start with the Training Pace Calculator to estimate the different paces you'll have to associate with different types of training runs: http://www.runnersworld.com/cda/trainingcalculator/0,7169,s6-238-277-279-0-0-0-0-0,00.html and then search for their Smart Coach which will provide you a training calendar based on the finish time you're aiming for. You'll need to register for the latter.... but you don't have to pay for it

Re: Marathon training after surgery

guest — Fri, 20 May 2011 15:19:01 GMT

Have you considered maybe passing on this run and building back up to a half before tackling another marathon, post-surgery? If you're in pain while doing low-resistance training (or while walking!), that's not a good sign. It also sounds like you don't have enough time to recondition your body to a long race. Granted, since this will be your 10th marathon, I guess your legs will certainly recognize the distance, but my concern is how the rest of your body will handle the stress.

Re: Run Less, Run Faster

guest — Fri, 20 May 2011 15:04:25 GMT

It really depends a lot on your current mileage and average pace. With any training program that you stick to, you'll increase your overall speed if you gradually push your threshold every week. I've overloaded on mileage in the past and aggravated my anterior ankles, and really pushing your speed (via tempo runs or intervals) tend to require additional recovery time. If you take a look at the Furman site (http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx) and look at how they structure their training - overall, you'll be running less (especially for marathons) since I think it peaks at just about 27 miles for a week-long total. And you'll be a faster runner because you're consistently doing tempo runs and intervals every week.

The only thing I would also include in any training regimen are hill runs; it allows you to cover shorter distances during your training while building strong legs. And strong legs will make you a faster runner.

Re: Week 8 day 2 - I've come this far and yet don't feel happy.

guest — Thu, 19 May 2011 20:44:02 GMT

One of my closest friends went through the C25K program as well and I remember how difficult it was for her to find her momentum. I wasn't always a runner, but I started running when I needed a quick fix after a long day at work. I used to do 65-70 hour work weeks and often worked on weekends. Going to the gym was out of the question. So I got myself a pair of running shoes, a Nike+ sensor, and shuffled through my favorite music. I started running based on time. Every morning (or late in the evening), I decided on how much time I'd spend running and stick with it.

My first was a 10 minute run, but then, it never seemed like enough time to go through enough songs. So I extended to 15, and then 20. I changed my running routes a lot. I ran loops around different parks, ran around my neighborhood; I'd even go on weekend trips and run on trails (although, not so much now that I live in Brooklyn). Running with a friend also changes the dynamic. Joining a running club/team can be very motivating. Having context around your runs makes sense of it all. I've found that tracking my runs ultimately got me hooked on the sport. Everyone does something a little different to make it more fun. I've tried RunKeeper, MapMyRun, DailyMile, Nike+, and eventually found a home in Smashrun.

I definitely think that slowly extending your running times (as opposed to your distance), is the way to go. You can do it 3 minutes at a time, 5, 10... and btw, about my friend... she just ran 2 half marathons, and training for 3 more in the next 4 months. She graduated from C25K 13 months ago