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Old 11-22-2013, 09:09 AM   #1
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Any runners out there?

Hi, I would love to find a community of runners (or interested in becoming one) to share tips, motivate each other, and just a general feeling of we are in this together!

I was an avid runner before an injury and then a huge weight gain and am now doctor approved to start again. My main focus was trail running and long distance. Long and slow was my favorite method....it helped with my stress level as much as weight! I am interested in picking up tips for speed and race training.

Hope to hear from anyone!
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Old 11-22-2013, 10:09 AM   #2
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yep long and slow here

I ran couch to 5k when I started..great program
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Old 11-22-2013, 04:42 PM   #3
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Good for you Deb!

I will have to check that program out. I assume the information is online? Are you still running and doing races? I never ran a race. At the time that I was a serious runner I guess shy of my ability. I could run for over an hour without missing a stride, but I never felt my speed was good enough. Now, I am determined to give it a try.

Best of luck in you journey!

Last edited by treelover; 11-22-2013 at 04:43 PM.. Reason: big goof
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Old 11-23-2013, 03:23 PM   #4
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I was a serious runner at one time too..tomorrow will be a run day for me.

Couch to 5k is the best..free too

have you ran yet? I am going to run sunday/Tuesday and Friday this week.
will have to be at the gym because I haven't been able to get out in the cold to get my lungs ready for any long winter runs but I will after the real cold

infact I rather run in cold weather than on tread anyday..just haven't planned for it and now its too late

happy running
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Old 11-23-2013, 03:24 PM   #5
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oh and NO I have never raced but I have done lots of 5k's and 10k's on my own
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Old 11-24-2013, 09:05 AM   #6
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so this morning was a clear cold -6 morning so I decided to have a out side run after all this running talk
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Old 11-24-2013, 03:56 PM   #7
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6 Below ?

You are the woman!

I am so very impressed! I feel sorry for myself if I have to run outside when it is below 20 F. I am back to running/walking with intervals of 20 sec at my peak (running) and 10 sec cool down (walking) 8 times with 5 min warm up and cool down. Interval training really motivates me and gets me into the quickest shape.

Hope it warms up for you and your next run is great.
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Old 11-24-2013, 04:49 PM   #8
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remember our 0 is 32 in your language

I started running in winter and I don't mind it
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Old 11-24-2013, 09:37 PM   #9
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There are free 5K and 10K training aps for your phone if you run with a smart phone. I really like them. They do a run walk interval that varies depending on the workout and the week. They want you to run 3x/week. You can run a music program and Nike + in the background to have entertainment and a GPS tracker for distance. The program tells you when to start running and walking. They're great.
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Old 12-16-2013, 06:48 AM   #10
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Congratulations on picking up running again. I really enjoy it and find it relaxing to be alone with my thoughts. Regarding speed, I would not worry about speed to much at this point. Build to where you can run at a talking pace for 30-60 minutes. Once you are there then it 's probably safe to start doing speed training.

There is a saying that goes something like this "To gain speed Run lots, mostly easy, sometimes hard". The gist is that if you want to increase speed your first goal should be to run more. The majority of your runs should be easy pace with the occasional hard run thrown in. So using this example I might do something like this based on 4 runs a week.
Day 1 (Monday): Easy Short Run
Day 2 (Tuesday): Tempo, FARTLIK, Track
Day 3 (Thursday): Easy Short Run
Day 4 (Saturday): Long Easy Run
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Old 12-16-2013, 11:57 PM   #11
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what batlou says...

pretty much, get to be a 1 hour runner going mostly easy, then get into harder stuff like hills, tempo runs or interval work.

If you want to build speed over distance, although it might sound counterintuitive, you want to spend a lot of time at easy running ie, 70-75% and 75-80% of maximum heart rate. 2 easy sessions, a long session and an up tempo workout. Gradually increasing the volume. (either miles or time running) Think of the base as the bottom 30-40%% of a pyramid. The bigger you build a base, the base of the pyramid becomes wider. And the wider the base, the higher the pyramid. Once the base is built you reach the peak of the pyramid by building aerobic capacity with more faster pace workouts and with more volume of training If the base or width of the pyramid is small, the peak will be small. So the larger the base the remaining and larger volume of the pyramid is filled with aerobic capacity...and since the width of the pyramid is larger, the volume filled by aerobic capacity is larger...and that is how you maintain speed over distance.

So how do you know when your base is built? Good question.
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Last edited by westside; 12-17-2013 at 12:11 AM..
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Old 12-17-2013, 12:30 AM   #12
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Also, peaks can't be maintained over time so it's okay to let them crumble. The base is slower to wither but both can be rebuilt.
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Old 12-17-2013, 01:04 AM   #13
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I have an 11 mile loop around a lake where I live and usually in the summer, I'll see a pack of high school kids running around it easy on trail. Now those kids aren't going to be racing nothing longer than a 5k but the coach lets them run it just to build their base for the upcoming season in the fall.

Last edited by westside; 12-17-2013 at 01:18 AM..
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Old 12-18-2013, 07:43 AM   #14
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I start again tonight!
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