#7523281 - 01/29/14 06:33 AM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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What do you guys do to work on improving your pace? I've been a pretty slow runner, averaging a half-marathon pace of 10:15-10:30. This was for my first/only half so far. I've been doing intervals lately (6:00 pace for 30 seconds followed by 1 min of 10:30 pace x 12), hoping it'll help out my speed during my 2nd upcoming half in March. Seems crazy to me that some of you guys do 6:00 for your pace on a normal day.
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#7523684 - 01/29/14 10:22 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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swirlyS13drifta
swirlyS13drifta
Unregistered
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What do you guys do to work on improving your pace? I've been a pretty slow runner, averaging a half-marathon pace of 10:15-10:30. This was for my first/only half so far. I've been doing intervals lately (6:00 pace for 30 seconds followed by 1 min of 10:30 pace x 12), hoping it'll help out my speed during my 2nd upcoming half in March. Seems crazy to me that some of you guys do 6:00 for your pace on a normal day.
Ok, you need to lengthen those intervals. Your intervals should be long enough that you still have to be aerobic. Based on your 1/2 time, I'm guessing you should be closer to 7-8/min pace. Do 1/4 mile intervals(so about 1:45 runs)(7 pace) do 1/2 mile intervals (about 3:45) (7:30 pace) Do 1 mile intervals(those burn) (about 7:45-8 pace) Notice as you go slightly slower with the longer distances. the point is to go fast, but a speed you could maintain.
Also add some "pace" runs. These are runs ran at a little faster than your goal. i.e. for you a goal might be 9:30 pace for your half, so run 3-4 miles at 9:20-ish. Then next week at a mile and keep that pace, keep increasing the distance and maintaining that slight faster than race pace.
You're probably a little late for speed and pace to make a huge difference, but it can help.
The basic school of thought I've heard is you have 3 types of "quality" runs: Long(for joints and patience), Pace/tempo(for the burn, i.e. lactic acid, and discomfort tolerance), and intervals (for your cardio systems and muscluar force). You don't want to to too much of the faster two, but once a week is probably fine.
/doesn't do 6/min pace on a normal day
Edited by swirlyS13drifta (01/29/14 10:24 AM)
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#7523813 - 01/29/14 11:07 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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swirlyS13drifta
swirlyS13drifta
Unregistered
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I went from doing one type of run "I'm going for a run haha" to now four types:
1. Long runs 2. Speed work (intervals, tempo, fartleks, etc) 3. Hill work 4. Recovery runs (which I've learned have to be slooow)
I'm no expert so I can't tell you what to do to get faster but I think the best training advice I've heard is that every run should have a defined purpose. Gone are the days of "I'm just gonna go out and run for a bit and then come home" - before you leave the door you should know what benefit you're trying to get from this run.
I thought I wouldn't like this additional structure but it turns out I love it! Anyway, something to think about.
I agree with that, but... I think sometimes it's good to take a break from "training" every once in a while and just go out for a run.
But in general it's good advice, just don't forget why you first loved it(i.e. running just to run).
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#7523848 - 01/29/14 11:19 AM
Re: Running/Cardio Thread
[Re: ]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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I went from doing one type of run "I'm going for a run haha" to now four types:
1. Long runs 2. Speed work (intervals, tempo, fartleks, etc) 3. Hill work 4. Recovery runs (which I've learned have to be slooow)
I'm no expert so I can't tell you what to do to get faster but I think the best training advice I've heard is that every run should have a defined purpose. Gone are the days of "I'm just gonna go out and run for a bit and then come home" - before you leave the door you should know what benefit you're trying to get from this run.
I thought I wouldn't like this additional structure but it turns out I love it! Anyway, something to think about. I agree with that, but... I think sometimes it's good to take a break from "training" every once in a while and just go out for a run. But in general it's good advice, just don't forget why you first loved it(i.e. running just to run).
My long runs and recovery runs feel like that, so I'm still getting plenty of running that doesn't feel like training. But yeah, good point, speed work in particular is really hard for me and I feel great afterwards but it sucks during. Tonight I have 3x2 mile hard (half marathon pace - and I tend to use my 'ideal' pace haha) and I'll be doing it on a treadmill. I've been dreading it since last night haha
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#7524124 - 01/29/14 12:27 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#7524132 - 01/29/14 12:29 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11437
Loc: The OC
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You just need to run more...simple as that. There's no real need for specific speed work at this point. What's your weekly mileage and number of runs? If your averaging 10:30 pace for a half I imagine you're doing lots of walking. If you build up mileage to where you can run 9-10 without walking, I guarantee your shorter runs will get way faster without doing any specific speedwork.
I will echo this. I've simply focused on maintaining the longer training runs each week, with a couple 3-4 mile runs in between. Been doing it for a year and have been faster at each race I've attended. I know at some point I will plateau but the approach definitely works.
When you are done you can sit down and crack a beer and say, you know what...I fucking killed it out there.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7524406 - 01/29/14 01:43 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Thanks guys, this all sounds like stuff I need to work on.
What's your weekly mileage and number of runs? I'm still in newbie status, I was (and am again) doing 3 days of shorter runs 3-4 miles, and 1 long day (now at 10 miles). I started up this routine last year in July or so (first time ever running) based loosely on the Hal Higdon program, and worked up to my first half marathon in late October (where I got the 10:30 average). I was having a lot of trouble with IT band pain with my right leg in the weeks leading to the half, so I cut the mileage way back for a couple months until just a few weeks ago where I started working back up.
Even with the time off, my speed does seem better than previous. I managed my first sub-10 min/mile pace for 10 miles this past Saturday (9:50). So this lends a lot of credit to Ironmom's suggestion to just keep working at it. I've been a lot more diligent to foam roll after every run for at least a few minutes since I started back up seriously.
As long as I can keep injuries away I think I'll mix in a little bit of intervals, and just keep at it.
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#7524712 - 01/29/14 03:07 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11437
Loc: The OC
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If you haven't already, maybe work in some mild resistance training. I've started working in deadlifts and back squats. HUGE difference in post-run recovery.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7530504 - 02/01/14 05:17 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11437
Loc: The OC
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Fortunately we deal with the headwind the first half of the race. I was there at opening yesterday. In and out in a breeze!
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7530807 - 02/01/14 10:39 PM
Re: Running/Cardio Thread
[Re: Design]
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swirlyS13drifta
swirlyS13drifta
Unregistered
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Best of luck Chris. Kill it motherfucker.
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#7531972 - 02/02/14 05:59 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11437
Loc: The OC
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Never doubted you for a second. Very well deserved. ![headbang](/images/graemlins/default/headbang.gif)
Also pulled off a PR at Surf City, 13.1 @ 1:53:02. Next up: OC Chili Race #2 followed by the LA Marathon.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7533173 - 02/03/14 11:47 AM
Re: Running/Cardio Thread
[Re: Design]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Sounds like everybody in here is killing it! Great job guys!
Ironmom your time ia about 1:40 faster than my marathon time. Hard to imagine you could do another half-marathon before I'd finish my marathon, haha.
Keep up the awesome work guys!
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#7533269 - 02/03/14 12:19 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11437
Loc: The OC
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You guys are serious troopers running outdoor in blizzards.
That and you must REALLY hate treadmills.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7533411 - 02/03/14 01:11 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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swirlyS13drifta
swirlyS13drifta
Unregistered
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Don't own a treadmill and I find them very boring. Running outside is typically alright, but you do get the odd horrible day (worst this year was -22F). Most of the time it's 15-20F and sunny. Sometimes warmer, sometimes colder.
I just have my routine and I hate making excuses for weather. I'll take 15-20 over 33 and rainy. Getting soaked and cold sucks.
But, I never have to worry about anything with a -
It's sort of fun when it's unique. Still impressed you guys do it week after week.
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#7533660 - 02/03/14 02:22 PM
Re: Running/Cardio Thread
[Re: ]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Don't own a treadmill and I find them very boring. Running outside is typically alright, but you do get the odd horrible day (worst this year was -22F). Most of the time it's 15-20F and sunny. Sometimes warmer, sometimes colder.
I just have my routine and I hate making excuses for weather. I'll take 15-20 over 33 and rainy. Getting soaked and cold sucks. But, I never have to worry about anything with a - It's sort of fun when it's unique. Still impressed you guys do it week after week.
What's the forecast looking like this weekend? I bought a nice Marmot running wind/rain jacket that I still haven't used.
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#7533804 - 02/03/14 03:16 PM
Re: Running/Cardio Thread
[Re: ]
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It's Art
Bitch of the Deer
Post Master Supreme
Registered: 03/01/13
Posts: 21950
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you'd take 15-20? How about -6?
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#7533853 - 02/03/14 03:30 PM
Re: Running/Cardio Thread
[Re: It's Art]
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swirlyS13drifta
swirlyS13drifta
Unregistered
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you'd take 15-20? How about -6? I'd go snowboarding!
Yeah, I actually can't imagine how to stay warm, but not too warm at that temp. I bet I'd either overdress and sweat myself to a popsicle or just plain freeze.
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