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TOPIC: Running help... Please analyze?

 
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October 7, 2012 2:28 PM
I tried something different today with my run. I ran 1 mile, walked 1/4 mile...repeated until I got 4 done. The first mile was 10:15, mile 2nd was 10:10, 3rd- was10:35, and 4th was 10:15. I had to race against myself on the last lap of miles 3 and 4 because my pace must've been slower for those miles. I really want to get my 5 k down to 30 minutes, and I'm beat after 3 miles straight. Also, my weight has raised by 2 lbs this week. I'm seeing my first stall since starting to run and count calories. I have a 5 k this weekend. I can't find anymore nearby for next month. :(. Might be done with 5ks for the winter?
  113736
October 7, 2012 3:20 PM
What exactly are you looking to have analyzed?
October 7, 2012 3:26 PM
If you're looking to get faster, I recommend more aerobic work for longer. Over time you will get faster and be able to run longer, shorten up your walking intervals and eventually eliminate them.

Don't worry about the weight gain. It's likely just water retention or changes in hydration levels. If you weighed after a run last week and before one this week that could easily make the difference.
October 7, 2012 3:28 PM
I certainly would not hang my head in shame on those times. Well done!
As for the run awhile then walk, that is kinda the approach I am taking to get ready for my first half marathon (December). The support stations are a mile and a half apart so I am running between then walking for the distance it takes to drink something.
  11253254
October 7, 2012 3:44 PM
Your workout today was mile repeats at 5k pace.  That is an excellent speed/stamina workout for 5k racing.

To get faster over the long term you need to increase your aerobic capacity as well as doing speed workouts.  That is done just by running lots of miles at a relatively comfortable pace.  If you are not as fast as you want to be now don't give up.  Improvements come over time with consistent training and will continue for at least 7 years.

Recommend you read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf 
  2927295
October 7, 2012 3:54 PM
For improving pace (and fitness generally) I reccomend trying HIIT (high intensity interval training). Basically shorter intervals of sprinting followed by active recovery. Studies have shown that it is just as (or more) effective for improving cardio fitness than doing longer runs and it burns more fat (becasue you continue to burn fat after you're done). Good luck with your 5k
  30294997
October 7, 2012 4:03 PM
Thank you! I will look up HIIT. I found a 4 mile run right here in the little bitty town I live in! November!
  113736
October 7, 2012 5:10 PM
QUOTE:

Your workout today was mile repeats at 5k pace.  That is an excellent speed/stamina workout for 5k racing.

To get faster over the long term you need to increase your aerobic capacity as well as doing speed workouts.  That is done just by running lots of miles at a relatively comfortable pace.  If you are not as fast as you want to be now don't give up.  Improvements come over time with consistent training and will continue for at least 7 years.

Recommend you read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf 


^^This is the cake, HIIT and other VO2 max and/or lactic threshold workouts are the frosting, with no cake, there is nothing to frost. (Not a great analogy, but mmmm,,,,cake)
October 7, 2012 6:05 PM
Brenda, when I run training for a race, you must walk very fast on the portions that you walk! Remember Racing is a mind game, so training is also a mind game! Push, Push, Push! , even when you are walking! That portion is a rest from running, but not a complete "catch your breath"
  29210514
October 7, 2012 6:23 PM
“Think Easy, Light, Smooth, and Fast. You start with easy, because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t give a **** how high the hill is or how far you’ve got to go. When you’ve practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one – you get those three, and you’ll be fast.” - Caballo Blanco
October 7, 2012 6:49 PM
I've had a few friends who run who have plateaued like you have... I know them well, and I know they can run faster. The problem is, they don't think they can. The best way to get a better handle on your mental game is more miles, and practice - with determination, you can believe as many as six impossible things before breakfast every day ;)

Try mixing in some actual sprints if you're doing intervals - the speed at which you'd save orphaned babies in burning buildings. Not for a whole mile. Check out "fartleks" too, and don't forget hills are built in intervals.

It sounds like you're already there - just keep going!

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