Started running again
03-10-2009, 08:19 AM
#201
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Yea I'm not a fan of trails just because at least the ones around here are always uneven and have big rocks and hazards in the way. So I stick to the 3 outdoor runs I have or if its freezing outside just head to the gym and do the treadmill 
but if I go to the gym I'll also do some other stuff too
but if I go to the gym I'll also do some other stuff too
03-10-2009, 07:42 PM
#202
Usually interval workouts are the norm. warm up run of up to 2K so 4-6 track laps. Stretching for 10-30min depending on the speed intensity, the faster the more careful you need to be and stretched out. Some of my harder workouts have been 5x1000m with a full recovery of 10min forgot the pace I think it was 18sec 100m interval in the 1000m so 3:00? 4-6X400m @~90% of race pace (so ~50sec to 55).
Things I work on are technique low heels so feet land almost flat but still on the ball of my foot, but right now im exagerating that movemetn by going heel-toe.
Keeping my arms moving fast when i'm tired so my legs keep moving as well. you cant move your legs faster then your arms in a race, since you need your arms to move quickly to aid your running.
Race strategy like the 3rd 200m interval in the 800m race where I typically slow down a bit, so that can be accomplished by improving stride length and using my arms to power through, cause once you lose time by going too slowly theres realy no way your getting it back, its like the opposite situation of going to fast and dieing out but in this case having too much energy at the end or in most casing just not spreading it out wisely enough.
Just yesterday I did some hills 10 times rest was slowly jogging back down to the starting point. Hill was like 150m long I guess.
I had some left knee tendanitous and thats pretty much gone but had it for about two weeks just ran through it with the aid of some ibuprofen (~800mg)
Just let me know what distances in particular you want to train and your wweak/strong points (what you can and cant do, body build ex sprinter vs skinny long distance guy) then I can lend some advice to how you should train
I would definatley recomend cross-training in the gym with the elliptical machines and bicycle and holding for 5min lets say 90rpm at a high enough level to challenge you.
When you start running you begin to realize how much goes into it to get good at it, its pretty impresive. Try dropping by a track meet and watching everyone compete. Personally I like relays, sprints and hurdles andything where they mastered their technique and its awe-inspiring to watch.
03-11-2009, 09:44 AM
#205
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yeaaaa i dont wake up in the morning to run, especially today when it is 35 and downpouring.
but ironically i was looking up that interval training yesterday. said it was good not only for exlposiveness and agility but great for fat loss too. I am thinking of getting into it.
but ironically i was looking up that interval training yesterday. said it was good not only for exlposiveness and agility but great for fat loss too. I am thinking of getting into it.
03-13-2009, 02:13 PM
#208
One on the right for me
yeaaaa i dont wake up in the morning to run, especially today when it is 35 and downpouring.
but ironically i was looking up that interval training yesterday. said it was good not only for exlposiveness and agility but great for fat loss too. I am thinking of getting into it.
but ironically i was looking up that interval training yesterday. said it was good not only for exlposiveness and agility but great for fat loss too. I am thinking of getting into it.
03-15-2009, 07:56 PM
#209
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ran 2 miles with the neighbor. Ran it in 13:44, the quickest yet. This is basically the 1st time since nov/dec that i have ran. My left knee, the one i have been having problems with does not hurt. The right one hurts a little bit but i think stretching will help.
Who knows maybe i needed to stop strengthening and stetching all together to get better.
maybe i can bring my practice times down to 6:00 mile
Who knows maybe i needed to stop strengthening and stetching all together to get better.
maybe i can bring my practice times down to 6:00 mile
03-17-2009, 11:33 AM
#213
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Good your knee is getting better dallison. back to a 6:00 min mile practice time?! 
Yea so I did my first set of interval training yesterday and was a damn good workout. My legs hurt... a lot.
I know there are different 'interval trainings' routines and such but what I did was (went to my old hs track) and jogged 2 lap warmup and then sprinted as fast as I fucking could for 15 seconds (which is basically 1/4 of a lap) then jogged the other 3/4 lap then repeated to where I did it a total of 6 times and then 2 cool down laps. That shit is tiring! I knew it would be exhausting but not that exhausting. So overall I did 10 laps or 2 1/2 miles and thought it was a pretty good workout. Gonna do it again tomorrow.
Yea so I did my first set of interval training yesterday and was a damn good workout. My legs hurt... a lot.
I know there are different 'interval trainings' routines and such but what I did was (went to my old hs track) and jogged 2 lap warmup and then sprinted as fast as I fucking could for 15 seconds (which is basically 1/4 of a lap) then jogged the other 3/4 lap then repeated to where I did it a total of 6 times and then 2 cool down laps. That shit is tiring! I knew it would be exhausting but not that exhausting. So overall I did 10 laps or 2 1/2 miles and thought it was a pretty good workout. Gonna do it again tomorrow.
03-17-2009, 11:40 AM
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nice workout. one of my favs on the track is to run about 6-8 laps. I would sprint the straightaways and jog the corners for recovery.
There is a big ass hill up the road from me. I would sprint up a portion of the hill for 30 seconds, the distance covered is about 110 yards. Once i get to the top i turn around and either fast walk or jog to my starting point. I will then rest for 30 seconds and run back up at a full sprint.
Typically i can only do about 6-7 of these, but they are fawking awesome.
There is a big ass hill up the road from me. I would sprint up a portion of the hill for 30 seconds, the distance covered is about 110 yards. Once i get to the top i turn around and either fast walk or jog to my starting point. I will then rest for 30 seconds and run back up at a full sprint.
Typically i can only do about 6-7 of these, but they are fawking awesome.
03-17-2009, 11:49 AM
#215
One on the right for me
Good your knee is getting better dallison. back to a 6:00 min mile practice time?!
Yea so I did my first set of interval training yesterday and was a damn good workout. My legs hurt... a lot.
I know there are different 'interval trainings' routines and such but what I did was (went to my old hs track) and jogged 2 lap warmup and then sprinted as fast as I fucking could for 15 seconds (which is basically 1/4 of a lap) then jogged the other 3/4 lap then repeated to where I did it a total of 6 times and then 2 cool down laps. That shit is tiring! I knew it would be exhausting but not that exhausting. So overall I did 10 laps or 2 1/2 miles and thought it was a pretty good workout. Gonna do it again tomorrow.
Yea so I did my first set of interval training yesterday and was a damn good workout. My legs hurt... a lot.
I know there are different 'interval trainings' routines and such but what I did was (went to my old hs track) and jogged 2 lap warmup and then sprinted as fast as I fucking could for 15 seconds (which is basically 1/4 of a lap) then jogged the other 3/4 lap then repeated to where I did it a total of 6 times and then 2 cool down laps. That shit is tiring! I knew it would be exhausting but not that exhausting. So overall I did 10 laps or 2 1/2 miles and thought it was a pretty good workout. Gonna do it again tomorrow.
I used to sprint the straights and job the corners for a mile or two after I warmed up. Sometimes I would spend the entire time doing that or I would also do any one of these:
* Do 100m and 200m sprints and rest a few minutes inbetween
* Find a hill - 100-200m with a decent incline, sprint up, walk down
* On a soccer field, start at goal line, sprint to 6 yard line and back, 18 yard line and back, and half field and back. Usually 10 is enough to get your tired
* Same as above but on a basket ball court
I noticed a huge increase in endurance and my mile time dropped considerably after a few weeks of doing those sprints. I usually did one day sprints and one day distance. I swear it is the best thing for you.
03-17-2009, 12:17 PM
#216
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That is a good start. Vary it up though, even routine interval training gets routine.
I used to sprint the straights and job the corners for a mile or two after I warmed up. Sometimes I would spend the entire time doing that or I would also do any one of these:
* Do 100m and 200m sprints and rest a few minutes inbetween
* Find a hill - 100-200m with a decent incline, sprint up, walk down
* On a soccer field, start at goal line, sprint to 6 yard line and back, 18 yard line and back, and half field and back. Usually 10 is enough to get your tired
* Same as above but on a basket ball court
I noticed a huge increase in endurance and my mile time dropped considerably after a few weeks of doing those sprints. I usually did one day sprints and one day distance. I swear it is the best thing for you.
I used to sprint the straights and job the corners for a mile or two after I warmed up. Sometimes I would spend the entire time doing that or I would also do any one of these:
* Do 100m and 200m sprints and rest a few minutes inbetween
* Find a hill - 100-200m with a decent incline, sprint up, walk down
* On a soccer field, start at goal line, sprint to 6 yard line and back, 18 yard line and back, and half field and back. Usually 10 is enough to get your tired
* Same as above but on a basket ball court
I noticed a huge increase in endurance and my mile time dropped considerably after a few weeks of doing those sprints. I usually did one day sprints and one day distance. I swear it is the best thing for you.
Also, I think next time I go to the track I will sprint the straights and jog the corners, but I know I will only last for like a mile at max doing that lol. But that is good cus it makes you work harder with less rest.
03-17-2009, 12:56 PM
#217
One on the right for me
For the 100m sprints I will just walk back to where I started and then rest for a bit. After a few weeks of getting used to them I would do some sprints then sit against a wall to keep my legs working. I don't know what the fucking exercise is called but basically just press your back up against the wall with your thighs parallel to the ground.
03-17-2009, 01:06 PM
#218
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I've read a few things that talked about a good "varied" workout, if you run three days a weeks, is interval train one day, do a pace run another, and a long run that last day. I am going to try this now that is is warming up.
03-17-2009, 09:01 PM
#219
For the 100m sprints I will just walk back to where I started and then rest for a bit. After a few weeks of getting used to them I would do some sprints then sit against a wall to keep my legs working. I don't know what the fucking exercise is called but basically just press your back up against the wall with your thighs parallel to the ground.
03-23-2009, 04:18 PM
#221
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K so I've done 3 days of interval training and took the weekend off and gonna go again after work today. I've basically been mixing it up at the track. Stretch, jog 2 laps then random stuff like sprint the straits and jog the turns for next to laps then 50% next half lap then jog then sprint the next strait then jog rest of lap then 50% half lap then jog then sprint then jog 2 laps warmdown etc... something like that.
All I know was the first 2 times I did it my legs BURNED. Like almost hurt to walk on them the next day lol. After the third time I could feel it but not as bad.
All I know was the first 2 times I did it my legs BURNED. Like almost hurt to walk on them the next day lol. After the third time I could feel it but not as bad.
03-23-2009, 05:00 PM
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K so I've done 3 days of interval training and took the weekend off and gonna go again after work today. I've basically been mixing it up at the track. Stretch, jog 2 laps then random stuff like sprint the straits and jog the turns for next to laps then 50% next half lap then jog then sprint the next strait then jog rest of lap then 50% half lap then jog then sprint then jog 2 laps warmdown etc... something like that.
All I know was the first 2 times I did it my legs BURNED. Like almost hurt to walk on them the next day lol. After the third time I could feel it but not as bad.
All I know was the first 2 times I did it my legs BURNED. Like almost hurt to walk on them the next day lol. After the third time I could feel it but not as bad.
03-25-2009, 10:07 AM
#224
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Well, I'm outta commission for at least a week. My left illiotibial band has started to act up. Did a spin class last night to cross train and give it a break from running as it was starting to ache some. About an hour after the spin class it hurt to even walk. Luckily my fiance is a PT so she stretched it out and did an ice massage on it. Feels much better today, but she said it would be best to take a week off and continue the stretching/massage.
This really sucks as the half marathon I'm running is only 5 1/2 weeks away and I'm only up to eight miles. Although I felt pretty damn good doing those 8 miles at a 8:34 pace.
This really sucks as the half marathon I'm running is only 5 1/2 weeks away and I'm only up to eight miles. Although I felt pretty damn good doing those 8 miles at a 8:34 pace.
03-25-2009, 12:43 PM
#226
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Which reminds me. I shoulda asked this earlier...
Both quads hurt. My right one cus I got deadlegged by a friend last weekend, so no worries there. But last time I was doing my interval training, which was Monday, my left one started hurting. I did all my regular stretches and warm ups and when I got midway through sprinting my first straightaway, I felt this sharp sting feeling in my left quad like I hyperextended it or pulled it, I dunno cus I've never done that before...
Anyways, I was able to keep jogging and tried to keep my training going but when I was sprinting I definitely wasn't able to go full speed. And now when I stretch the quad or put pressure on it I can definitely feel discomfort. It doesn't HURT per-se, but it doesn't feel good. Any ideas?
Both quads hurt. My right one cus I got deadlegged by a friend last weekend, so no worries there. But last time I was doing my interval training, which was Monday, my left one started hurting. I did all my regular stretches and warm ups and when I got midway through sprinting my first straightaway, I felt this sharp sting feeling in my left quad like I hyperextended it or pulled it, I dunno cus I've never done that before...
Anyways, I was able to keep jogging and tried to keep my training going but when I was sprinting I definitely wasn't able to go full speed. And now when I stretch the quad or put pressure on it I can definitely feel discomfort. It doesn't HURT per-se, but it doesn't feel good. Any ideas?
03-25-2009, 02:26 PM
#227
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Not a doctor here, but you probably just might have strained it. With your legs not accustomed to the interval training then going at it hard, you might have just tweaked something?
03-25-2009, 04:20 PM
#228
03-29-2009, 07:58 AM
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ran 2 miles on fri, and sat.
I ran 4 miles this morning with my 16 yr old fast neighbor. It was a painful 4 miles but i got it done @ a 7:10 mile.
I plan on doing 2-5 miles for the next 2-4 weeks to get a base. Once i can get in 4 miles @ a 6:30 pace i will start my speed and hill training.
I am looking for new places to run where i am not on the berm of the road.
I think htat may have been part of my problem.
If i need to have anything done to my knee at all in the future, it will be a scope, to clean it out.
knock on wood, there isn't any real pain
I ran 4 miles this morning with my 16 yr old fast neighbor. It was a painful 4 miles but i got it done @ a 7:10 mile.
I plan on doing 2-5 miles for the next 2-4 weeks to get a base. Once i can get in 4 miles @ a 6:30 pace i will start my speed and hill training.
I am looking for new places to run where i am not on the berm of the road.
I think htat may have been part of my problem.
If i need to have anything done to my knee at all in the future, it will be a scope, to clean it out.
knock on wood, there isn't any real pain
03-31-2009, 07:54 AM
#233
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On another note, going to test the knee (IT band) tomorrow with a short easy run. Hopefully it feels good afterwards so I can get back to training for the Half which is coming up in 4 weeks
03-31-2009, 10:17 AM
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Yep, it will be my first half. This whole running thing started off as training for the Pittsburgh Adventure Race that i am going to do in July. Now its like an addiction. I am going nuts as I haven't run or spun in a week. I hope my knee feels good tomorrow.
works for me.
04-13-2009, 08:09 AM
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Good job. I've been wanting to do this again since I started to run. I timed myself on the first day that I ran and I think it came in at like 8:20 something. I just haven't had a chance to time myself again as I have been doing longer runs to build my endurance for this half. Although last week I did 6.5 miles at a 8:37 pace so I'm think I could get in the mid 7 minute range.
I've been wanting to do this again since I started to run. I timed myself on the first day that I ran and I think it came in at like 8:20 something. I just haven't had a chance to time myself again as I have been doing longer runs to build my endurance for this half. Although last week I did 6.5 miles at a 8:37 pace so I'm think I could get in the mid 7 minute range.