Active Community : Activity - Training Advice, Programs and Reports

lenzlaw replied Running my first in October

guest — Thu, 23 May 2013 13:51:25 GMT

Realistically, you're a newbie, and you fit quite nicely in the too much, too fast, too soon category. Going from zero to 34/36 mpw in 4 months is a very rapid progression. But, work with where you are at. Even though you don't have marathon experience, you probably could easily fit into (for example) the Higdon Intermediate plans or even the Advanced-1 plan. Keep in mind that these plans are guidelines and don't need to be followed to the letter. Adapt the schedule to what you are doing now and use it to plan your marathon buildup. With your current weekly mileage, it seems the main thing you lack is distance. The Intermediate-1 plan hits 30 mpw with a 12 mile long run in week 5 and might be a good starting point. Starting there would give you a couple extra weeks to spread out your long runs and allow for any (hopefully temporary) setbacks. Remember that long runs should be done about 45 to 90 seconds per mile slower than anticipated marathon pace. The plans includes "pace" runs which should be done at marathon pace. (An alternative is to run the last, say, 4 miles of a long run at marathon pace. That would probably be better saved until you have more distance on your long runs.) Do you do any sort of speed work: intervals, hills, tempo runs? If so, you might want to look at the Advanced 1 plan to see how he includes that. If not, you may be better off not starting it now.

Good luck and have fun.

oldguyNC created Running my first in October

guest — Thu, 23 May 2013 13:13:24 GMT

I am planning on running my first full marathon in Geensboro, NC in October, but I am not really a rookie runner. I have been out of the sport for 25 years, but am getting back into it in 2013. So far this year I have a 5K PR of :25.29 and a 1:58 half time. I currently run 30 - 35 miles per week. I have another 5K next weekend, which I expect to get to 22 minutes, then nothing scheduled until the marathon at the end of October.

I'm trying to figure out where do I fit into some of the available "first timer" training programs. MarathonRookie, Hal Higdon, Cool Running, etc... all recommend starting 16 - 18 weeks out with 15 - 20 mile weeks, but that seems like a significant step in the wrong direction. My long runs right now are 12 -13 miles, and I can definitely say that I am out of gas. If I'm not at the wall, I'm nestled up against it really close. I'm definitely running too fast during these runs, although this past Saturday I did run 12 miles negative and didn't hit a wall, so that's positive.

I have about 30 days before an 18-week window for a training program would start. Right now I'm simply trying to build miles. I want to get up to 40-ish mile weeks (Sun - Rest, Mon 5, Tues 7, Wed Rest, Thurs 8, Fri 5, Sat 15, this week's plan) before moving into a training program. My last four weeks have been 34, 36, 26 (really beat - needed the rest, but I had a successful long run) then this week at 40. I have the next 4 weeks roughed in at 30, 35, 40, 35

Is this the right approach? Should I look at a shorter training program (with more focus on speed and strength, say) on my mileage base? Or should I back off miles and work through the shorter weeks that intro / rookie programs recommend? If so, what should I focus on during those?

Any help or direction would be gratefully appreciated.

Alan

Ibelis27 replied Need Help: work night shift advice on running???

guest — Thu, 16 May 2013 02:07:52 GMT

Thank you so much. I have taken this advice and it seems to be working. I do have to shift things around as my two 12s are never on the same two consecutive days. I have asked to try and space my 12 hr shifts...see if it helps

lenzlaw replied Re: Difficulty running outdoors

guest — Sun, 12 May 2013 02:18:18 GMT

How to say this? Elliptical is not running, no way, no how. It's cardio but there's no impact. You also have to jack up the effort to be equivalent to outdoor running. Shin splints is an overuse injury (like most running injuries) and probably due to too much, too fast, too soon. You're only running 1-2 days a week which is not enough to try to increase distance or intensity except at a very slow rate. So slow down and decrease distance, assuming you can run less and slower without pain. The other thing to check is your stride. Make sure you are not overstriding - planting your foot ahead of your body. That can also contribute to various leg problems.

Bulldawgfan338 created Difficulty running outdoors

guest — Sat, 11 May 2013 11:50:54 GMT

Heya, I'm new to this site but I'm having some difficulties with my running routine and was wondering if anyone had any advice. Let me start by saying I used to run quite actively in college (sometimes up to 5 miles a day up to 4 or 5 days a week) but I fell out of it over time and It's been years since I've been actively running... until recently. I started back running about a month ago committing to eventually get back into my old routine. The first two weeks were absolute hell and weeks 3-4 were tough but bareable but it's finally starting to feel like it used to again. I'm a big fan of ellipticals and when I started back up I made a goal to run at least 5 days a week and slowly increase the intensity as I felt capable, but I also run outside 1-2 of those days per week. During the first month running outside was MUCH harder than the elliptical (I knew it would be) due to both lack of muscle in my legs and cardiovascular endurance but I was able to push through. After a month I've lost about 23lbs and I keep intensifying the routine but where I'm having trouble is on my outdoor runs I now find my ability to run for a certain duration without having to catch my breath has dramatically increased but Im getting shin splints (both anterior and posterior) to the point where a once 40 minute run with little or no pain is having to be cut down to a 20 min run with mild to moderate pain afterwords. The worst part is the worry suffering an injury that would cause me to have to stop running for a long period of time. I know I should simply "rest up" but I would really like to keep striving for new goals and reaching them, the only thing I can think to do (on my "2" days of running outside) is to either run for 15-20 min outside and finish up on the elliptical, or maybe take a week off from outside running and just use the elliptical. If anyone has any advice I'd really appreciate it, thanks.

I should also mention that when I run outdoors I run on basically the road (hard surface).

jlowe308 replied Help! Feel like Crap! Lifting Weights with Running Bad?

guest — Thu, 09 May 2013 01:54:33 GMT

I workout as well and I am 38. The one question that i would ask is are you eating right,wearing compression pants and staying hydrated well? I lift weights alot and run alot and if you don't have enough fuel you become really fatigued really quick and you will stay that way. Compression pants help the myscles alot and they help prevent lots of stress on the muscles and soreness. Good shoes are a must and that does not mean Nike only just ones that feel good when your running and offering lots of support.I have been tired alot myself lately too but that is basically because i put the wrong things into my body and that in itself will mess you up too. Get plenty of sleep and your gonna be fine. The reason we gain weight afterwards is because we fall back into old eating patterns. Hope this helps somewhat. By the way have a protein bar after working out that is a plus. Jule

NicoleSilvia created Help! Feel like Crap! Lifting Weights with Running Bad?

guest — Thu, 09 May 2013 01:11:09 GMT

I am a 30 year old woman. I'm sore and tired a lot lately Please help me figure out why!

Okay, so maybe this has nothing to do with my workout routine and more to do with something else like lack of sleep, poor quality mattress, my annoying asthma that lasts for the first mile every single run, stress in my life, my job and the hours I work, maybe a physical problem like a hormone issue that has gone unfound???

I am training for my first half marathon. I've run a few 5k's and decided to adapt a routine based on Hal Hagden's beginner routine for 12 weeks.

His training program is pretty laid back. You run a day, cross train a day (but it's also kind of a rest time). As of now, I lift weights 2x week (heavy weights, like squat rack, bench press, dead lifts, etc) and I run at least 3x week. I don't feel like my body is recovering. I'm sore and tired a lot. I used to be a competitive kickboxer, and back then I trained and pushed myself wayyyyy more than this, yet I felt good and energized.

I really want to feel better. I went out and bought fantastic shoes, I use my useless inhaler, I try to pace myself accordingly, etc. I honestly am so frustrated that I am considering spending whatever $$$ it takes for a new mattress (although I don't have much $$$, so if it doesn't help I will be very upset), I've even considered looking for another job because I wonder if it's the long shifts ( I work three 12hr shifts at a hospital)... now I'm worried I have some sort of illness or imbalance (but I've complained before, had bloodwork done, everything seems fine) Now I'm wondering if the weight lifting is interfering with the running because last time I ran I felt so burnt out I assumed that must be it!

A few years ago, I would run and feel like I had a cup of coffee. Now when I run, I feel good after, but like I need a nap.. am I just getting old already???

It's very frustrating.. any advice please?

Oh, a couple more things about me. I am a single mom of two and sometimes work a second job... My kickboxing/MMA competition days lasted about 5 years and officially ended last May. I was totally ripped at my peak and gained a ton of weight when I quit.. which is part of why I took this up, because I'm a person who needs goals and likes challenges.

adamheimann replied To Stretch or not?

guest — Wed, 01 May 2013 19:00:54 GMT

Good advice from both of you. Always excited to learn new things as a new runner!

ultimatehlth replied To Stretch or not?

guest — Wed, 01 May 2013 17:36:38 GMT

I generally do active movement and dynamic stretching first, foam roller if I can, once I'm warmed-up stretch lightly, run then stretch fully afterward. Think of it this way you don't want to stretch a cold rubberband.

Best,

Los Angeles Personal Trainer Hollywood

BOSNPM replied To Stretch or not?

guest — Wed, 01 May 2013 13:57:33 GMT

I think most people these days will tell you not to do static stretching until the muscles are warmed up. That you should do dynamic stretching 1st then run or exercise easy before static is done. I like to do dynamic before I run and after I run and at the end of my workout do some static stretching?