ATTN RUNNERS: Need opinions!

[Java]

ATTN RUNNERS: Need opinions!

Hey guys!!! So glad to hear about some running going on! Sorry I haven't replied sooner, I was away from the computer yesterday.

I would agree--never increase your mileage more than 10% a week, and every time you increase, hold it for 2 weeks to let your body adapt.

Check out runnersworld.com you can get some training schedules for free if you like, even one for a 10K ( which I am very happy to hear about)

If something starts to hurt slow down, if your body tells you it needs to rest, then do so. A day or a week off is better than a month off because of pride ( I know this from personal experience)

If you just want to do the distance as a whole, you can certainly train any way you please, as long as you get in some mileage ( I would vote for 3 runs a week minimun---but nore more than 5 unless you are superhuman) For a 10k, I would say make your goal weekly mileage about 20 miles per week.

Every 3 weeks do a cut back week---so your mileage might look like this

4m, 4 m, 3 mi
4 mi, 4 mi, 4 mi
3 mi, 4 mi, 3 mi
4 mi, 5 mi, 4 mi
5 mi, 5 mi, 4mi
3 mi, 5 mi, 4 mi

and so on up to about 20 miles per week

If you are going to try to get any faster, add one tempo run per week, preferably the middle week run. If it is 4 miles, warm up for one mile, then do 2 miles at about 85% max heart rate, then a cool down mile. You can adapt that method to any distance run---but it helps quite a bit.

Don;t do every run at your goal pace---if you are aiming for 11 minute miles, your easy pace should be conversational---say 11:30 ( add another 30 seconds if it is hot) your tempo pace would be about 10:30. Keep in mind I am not saying these have to be your paces, this is just an example. If you give me your 5K or 10K pace ( PM me) I will give you the speed at which you should run your different runs ( intervals, tempo, easy, and long runs(reserved for longer distances unless your feeling spunky)

Hoep this helps!!!!

[Java]

ATTN RUNNERS: Need opinions!

Oh, and just an addition to an earlier shoe comment. I was told a whiel back to change shoes between 300-500 miles, or every 6 months, whichever comes first. I have found after about 350 miles I need to retire the shoes...you will know. The second you start to get a strange ache, if you haven't been overtraining, and you are stretching and crosstraining, take a look at your shoes, they are the most important piece of equipment, and they need to be suited for you. If you notice an issue...take them back, any reputable running store will take them back and swap them for a new pair.

If you haven't already...you can find a local "Fleet Feet" or other running store, and they will analyze your gait and determine what kind of shoes you should be using, if you already had this done, or if it is not available in your area, disregard, just pay attention to the wear on your shoes.

[Preciouspinot]

ATTN RUNNERS: Need opinions!

Thanks for posting Java. You are alwalys a wealth of information..

[xtexan]

ATTN RUNNERS: Need opinions!

Java:

So glad you posted here. Lot of good stuff there.

I was going to run Saturday evening, but an intense rainstorm came in, and even had a little hail with the lightning. We've been very dry recently, and got a little over an inch of rain, so it was welcome. The hail was just a few pea size pellets, nothing like the killer stones of the Texas Panhandle.

Anyway, no run but will try again in the AM.

I weighed each little thing I carry, down to each sock, shoe, water pack, hat, clothes, keys, wallet, gadgets. everything that would be on me during run. Came to 9.95 lbs, so I was successful at paring down the weight load. I've lost 12 lbs. in the last three weeks doing Atkins, so a little lighter there. I even got a nylon belt and special nylon wallet for running only to save every little gram I could. It's the aerospace engineer in me trying to cut down weight, to increase performance. That's why the little obsession with weight.

I'm eager to try out the new shoes, wrist GPS/heart monitor, and camel pack to see how well they carry.

I think I can upload the data from the Forerunner to a training website to analyze all the stuff, sort of like you are suggesting with the pacing data. So I will try that first to see what it tells me. I am very interested in what effect the altitude and grade changes have on heart rate, and caloric expenditure. On my other GPS I used to carry, it showed roughly 700 foot climb and descent total on my 2.5 mile path. Up and down across these rolling hills out here. Not the same, by any means, as running around a level track. The hills just kill me, both on foot, and on bicycle. But they really condition the system good. That's why the concern with the weight, as hauling the lbs. up the hills really taxes the heart.

I may be able to do a 10K now if it was just a level track, and in cooler weather, but I like to commune with the nature out here as it were.

By the way, Java, do you have a treadmill? I've been thinking about getting one here lately, due to last nights weather conditions.

Thanks again for the great info and advice.

Neil

(P.S. I remember feeling "spunky" once back in the 1980's. Is it too late for me? :H )

[Cinders]

ATTN RUNNERS: Need opinions!

You guys are inspiring!

When I was a teenager in school, my gym teacher totally gave up on me being able to play any sports, I am a complete flop with hand-to-eye coordination. So she put me on the track team. It turned out I could run, and to boot, enjoyed it!!

I was not a sprinter, more long distance stuff, but for some reason could just run and run and run. Unfortunately for my gym teacher, I am missing the competitive gene completely, so could have cared less whether I won anything. :H

After I had my first son, I started running again to get back into shape. Within a couple of months, I was back up to 5 miles/day. I used to get up before hubby and baby and hit the road, usually getting to watch the sun come up as I was jogging. (Being your basic loner type, that was the one time of day I had all to myself.)

For some reason, after my daughter was born, I could never get back to it. Then things physically spiraled downhill for me. I gained weight like crazy and could not get it off.

By the time I was in my 40s, I weight 285 lbs and life was horrible. You can only imagine.

I had gastric bypass in January 2005 and have since lost down to 145 lbs. Unfortunately, I started drinking even more and smoking even more.

So, now, I am 50 and a heavy smoking drunk. Good God what have I done to myself?

I may not be able to run again like you guys are doing, but you have inspired me. I am 4 days AF and now realizing I NEED to do something physical, to aid in quit smoking and stay away from the booze.

Thanks for the post Xtexan, I may start just by walking, but who knows, I might be jogging a bit by the end of this year.

Cindi

[xtexan]

ATTN RUNNERS: Need opinions!

Hi Cindi:

I just woke up a bit ago, and I'm preparing for the run.

You can do it! In December 2005, I was a smoking, drinking, pill-popping wreck of a human being, close to death from pneumonia. I could not have walked across the house without collapsing. That was my wake-up call, low-point, rock-bottom, how-ever you want to put it. Do or die.

I started back again, after recovering from the pneumonia, slowly a bit at a time. Walk a little further. Park at the far end of the parking lots, and stuff to force a further walk. Bit by bit.

Having blue lips, and passing out from no air due to pneumonia scared the crap out of me like nothing ever has. I never looked back, and now it really feels great to be alive again.

Take it slow, because us half-century folks are a bit more seasoned and need special attention and care when starting new exercise programs. Cardiogram and physical exam by doctor highly recommended. Slow and deliberate though wins the race.

Neil

[Cinders]

ATTN RUNNERS: Need opinions!

XTexan,

Thanks for the reply. Yet even more reason to try. If you can do it after hitting such a low physically and mentally, then I can, too.

I will start with a walking regimen.

Re the physical: You are right. My hubby told me to get one anyway, he is worried about my liver after all this drinking. It would give me a good baseline, anyway.

Cindi

[xtexan]

ATTN RUNNERS: Need opinions!

Well, I'm back. 2.38 miles in 34.52 minutes. A little faster than 4 mph, or just a tad faster than 15 minute miles.

Once again, the uphills knocked me back to a walk, as heart rate was climbing out. I haven't downloaded my data yet, but will now see some new things I hope.

I saw 4 deer. 2 does together, who ran when they caught sight of me. Then 2 bucks, who just stared at me as I approached. It was like the bucks were saying to themselves, "Crazy human runner" as they looked at each other. I got closer and closer. Within 60 to 70 yards, and they still did not budge. I clapped my hands once, and they winched. Less than 60 yards, and I clapped my hands again real loud. Then the deer bolted. Better for them and me if we stay out of each others way.

New shoes need a bit more break in, but are far better than what I had. Bite tube on the camel water pack needs a bit more flow. All in all. Good workout for a Sunday AM.

Neil

[Java]

ATTN RUNNERS: Need opinions!

SO glad to hear about your run...and D, I have faith you can get back into it...just have to find that just right time, and a physical never hurts anyone.

Neil---I was one of the garmins SOOOOO BAD!! But a bit to expensive for me right now, I will buy one eventually, I have heard wonderful things, and I would love to not have to plan out my route, and just go.

I have a bunch of treadmills at work, which I use when I cant get in a morning run---b/c there is no way in hell I can run here in the afternoon, it is so very hot.

Go to runnersworld.com, and go to the top and click on discussions...then scroll to the one titled equipment...you will find a wealth of information. From what I can tell, Landice and Bodyguard treadmills are the best. We have life fitness treadmills at work, and they are wonderful...but if I had the money, I would buy a bodyguard treadmill.

I did a little 3 mile run yesterday as well, I didnt get started until 9am, and by them ut was over 85 degrees, I about died. I usually run early enough to make up for the heat. The loop was quite hilly too, I find that you just keep the same effort level, you do well. So even if you slow down on the hills--just keep your heart rate about the same as when you were on flat...and you are still getting quite a workout!!

Yes, I am sure you still have that "Spunk" from the 80's.

Hey Neil, if you are ever in Nashville PM me and I will take you for a run....

Victoria

P.S. right now I use mapmyrun.com, you can map runs, add your activity log, track calories and mileage. It is pretty cool!

[satori]

ATTN RUNNERS: Need opinions!

Hi Neil,

Good to hear the Pilates has got that core good and strong - I do a lot of work on mine, as I said - I climb too and good core strenght is useful there! I do a lot of stuff in addition to the basic plank type exercises I posted earlier - lots of Gym ball work and loads of work on obliques - it ALL helps!

You and I seem to have a lot in common - I carry NOTHING when I am out running - but I go out trekking in the mountains of Scotland for days at a time - and so I am as weight obsessed as you are about my trekking pack.
I LOVE titanium and carbon fibre!
My wife once jokingly said "I bet you even know the weight of your underwear" - I thought it probably wiser just to say nothing :H !

One advantage you guys in the states have is that the ultralight backpacking movement is more advanced there.
You guys can buy a good very lightweight rucksack for around 80 dollars - the same thing here is considered a "specialist" item and costs 180 dollars!!!!

I know what I am buying next time I get over there!

See ya

Satori