#8549579 - 02/10/16 11:11 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Design
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My best results have come from 1-2 hard midweek runs, especially the tempo runs/repeats. But it's taken a lot of time/consistency/learning to get there without getting injured.
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#8549662 - 02/10/16 11:43 AM
Re: Running/Cardio Thread
[Re: Design]
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Sir Ironpool
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#8549702 - 02/10/16 12:00 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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Yeah, rub it in there spunky.
To add insult to injury, I had a blister develop on the ball of my foot last night. First time I've had one in over a year. Thinking I had a crease in the sock which led to a hot spot.
In any case, going to keep it open and try to let it heal on its own. It's more on the side than directly on bottom. Hoping it subsides by race day.
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#8550991 - 02/11/16 09:32 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
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Registered: 04/10/00
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Loc: San Jose, Ca, USA
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As is evident here...everybody has different goals and respond to different approaches. My goal right now is to make my body bulletproof for a 100 mile race with 24k feet of vert in the heat of SoCal summer. My approach to that is to do lots of mileage on trails with as much very as possible with very little recovery. Speed, tempo, etc has little to do with it. Of course, if I was training specifically for a road race, my plan would be much different. (Well, not much since I was able to pull off a 3:07 while training for the trails.
I'm jelly. Wish I was hitting trails everyday. Dont forget that I'm doing all this for a boston bromance you bastard!!
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#8551159 - 02/11/16 11:06 AM
Re: Running/Cardio Thread
[Re: AE_Racer]
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AE_Racer
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Registered: 06/24/01
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I wouldnt do 7 days a week, you need a rest day. Pussy. I only say every day because we're talking very short distances and OP is looking for a crash course to glory. 2 months isn't a whole lotta time if he wants to kick some ass. Ill be happy if I make sub 17 min, but I felt like 2-3 months is an awful long time to only get to that speed.. I guess not. Its just real discouraging when people you know show up, havent done shit for exercise all year and bust out a 15min 2 mile. Such bs Ill do some speed runs and step up my days a week, maybe 4-5.. I just dont see myself having the ambition to run every day. I want it but not that bad. FWIW im 6'2", 185lbs, no fucks given on diet (until the week of the test). I usually lose 5-10lbs during this running period so im sure that helps with speed too. Now to work on the pushups A month ago, I couldnt run a mile non stop.. Today I did two with a time of 19:07. Gotta knock off another two mins with 4-5 weeks to go. Just here to make you guys feel better about yourself
Week to go.. 17:56 today. Started running consecutive days as you guys mentioned.. Really helped me step it up. Test is next saturday so ill take a day or two off this weekend and probably run til wednesday...
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#8551345 - 02/11/16 12:27 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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schtickaz.ai
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thats crazy progress imo? fuck I take years apparently to drop similar ET. Here i sit with cold upgraded to bronchitis+sore throat so I know I'm getting slower heh. Oh well my achilles [L+R now, not just L] are getting a chance to recover I guess. I figure those were needing a break anyways
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#8551646 - 02/11/16 02:38 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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AE_Racer
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#8551752 - 02/11/16 03:53 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
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thats crazy progress imo? fuck I take years apparently to drop similar ET. Here i sit with cold upgraded to bronchitis+sore throat so I know I'm getting slower heh. Oh well my achilles [L+R now, not just L] are getting a chance to recover I guess. I figure those were needing a break anyways
Beginner gains. You've cut like 5-6 minutes of your 5km in 2-3 years, right?
Still takes some dedicaiton, nice job.
Edited by dirtyS13drifta (02/11/16 03:54 PM)
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#8552667 - 02/12/16 12:45 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Riskhe Business
Provides a Great Work Environment.
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Registered: 05/17/10
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I tried running and debated doing an Olympic tri this summer but I can't get into running. I tried with 5k here and there but for the life of me it was pure misery. Need get over that
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#8552904 - 02/12/16 03:45 PM
Re: Running/Cardio Thread
[Re: Riskhe Business]
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schtickaz.ai
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you need to slow down about :90s/mi
those were probably tempo type paces
CN: slow down
1x/week at that pace is ok tho
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#8555549 - 02/16/16 12:07 AM
Re: Running/Cardio Thread
[Re: Riskhe Business]
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gamby
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I tried running and debated doing an Olympic tri this summer but I can't get into running. I tried with 5k here and there but for the life of me it was pure misery. Need get over that
The more you do it, the less miserable it gets. That said, my first 1.5 miles usually suck royally, regardless and I'm a shitty runner overall.
I generally don't mind it, tho. Great conditioning in a short amount of time. don't give up on it yet.
...and warm up/cool down/foam roller
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#8556116 - 02/16/16 12:46 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
Posts: 11475
Loc: The OC
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Nice job guys.
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#8558236 - 02/17/16 10:20 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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CrazeD
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Registered: 11/25/01
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Loc: San Diego, CA
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good stuff everybody: did a hard 5k yesterday just trying to get back into running again after a nasty cold [still suffering a bit, it progressed to bronchitis but I turned the corner]. Since I was sorta effectively tapered although I had run a hard/sub-half marathon pace 7 miler the day before on hills I was a little burnt but I dont get too many opportunities to run on my local HS track during the day. Oh final excuse: it was 79*F out. But I ran w/o a shirt so that balances it out. Heeeeey ladies... happy with that, since I was sick I just wanted to see if I could hold 7:30 avg [PR from a race 3 months ago is just about 1 minute quicker and that was in ~50*F weather and I was on a hella taper lol] and I know it says 3.0 miles but I absolutely ran 12 laps in the #3 lane and kept going about another 60m until my watch said 3.1, so I probably actually went quicker than this/GPS oddities. 12 laps in the #3 lane by itself is a 5k [4800 meters and the offset by being outside lane 1] my goal with these is a) get more used to the 5k so I can actually race it better b) get some of that speedwork bang-for-the-buck in workouts
Hi guys.. Im back running.. I hate running so fucking much. I envy how efficiently your bodies can supply blood and oxygen
I want to do this 5K in Anaheim on April 9th http://losangeles.angels.mlb.com/ana/community/5k_funrun.jsp Want to see if I can get down to 24 minutes in the next 6 weeks or so.. not sure if possible.
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#8558291 - 02/18/16 12:40 AM
Re: Running/Cardio Thread
[Re: CrazeD]
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Design
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Registered: 12/11/02
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Sounds like a tall order in a short amount of time. Couple speed sessions a week could get you close (maybe 3/wk if your body can handle it).
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#8558300 - 02/18/16 01:02 AM
Re: Running/Cardio Thread
[Re: Design]
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CrazeD
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Registered: 11/25/01
Posts: 106105
Loc: San Diego, CA
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Sounds like a tall order in a short amount of time. Couple speed sessions a week could get you close (maybe 3/wk if your body can handle it).
Yea luckily I'm pretty durable. I'm not bothered by a high training tempo and I dont have any knee, back, etc ailments that would hold me back.. My problem is I'm just slow because no endurance lol. I know I can be faster because I did that 5K in under 23 minutes back in like 2010.
We'll see how it goes this time lol
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#8558858 - 02/18/16 12:45 PM
Re: Running/Cardio Thread
[Re: CrazeD]
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dirtyS13drifta
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I'd guess if you went and ran a 5km tomorrow you'd be a minute faster.
When I started doing 5kms, I did a weekly race, nothing more. I think it was like 4-5 weeks/races to get from mid 26 ish to 24 ish. And I was slacking.
Learning the distance of the 5km alone is worth about 2 minutes. Some beginner running gains will shave another 20 seconds off your run.
I bet, with some smart training you could get awfully close to 24:59 in 6 weeks if you're already fit. The 5km has great recovery time
Durability fades with age btw.
Edited by dirtyS13drifta (02/18/16 12:47 PM)
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#8558900 - 02/18/16 01:05 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
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Taper for a 5km, lol. I think that's called not running hard that morning.
Everyone's first race-attempt at a distance is soft stickaz. You have NO idea how a distance feels until you've ran it.
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#8559066 - 02/18/16 02:37 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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CrazeD
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Registered: 11/25/01
Posts: 106105
Loc: San Diego, CA
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unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha. good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5? , then you know the pace was good You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha]
I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort.
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#8559068 - 02/18/16 02:39 PM
Re: Running/Cardio Thread
[Re: ]
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CrazeD
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Registered: 11/25/01
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Durability fades with age btw.
Yea Im 36 now, but Ive never had any issues with pulls, tears, aches, injuries or anything. I'm probably jinxing myself now lol..
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#8559323 - 02/18/16 05:48 PM
Re: Running/Cardio Thread
[Re: CrazeD]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha. good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5? , then you know the pace was good You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha] I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort. you got 90 seconds just practicing to push your effort level
that practice will probably give you another 20 seconds of improved fitness.
It's seriously easy to cut 2 minutes off a first 5km. 4 weeks tops.
The next 2 minutes could take 4 months to 4 years.
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#8559823 - 02/19/16 09:13 AM
Re: Running/Cardio Thread
[Re: AE_Racer]
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AE_Racer
Post Master Supreme
Registered: 06/24/01
Posts: 23532
Loc: Jax
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I wouldnt do 7 days a week, you need a rest day. Pussy. I only say every day because we're talking very short distances and OP is looking for a crash course to glory. 2 months isn't a whole lotta time if he wants to kick some ass. Ill be happy if I make sub 17 min, but I felt like 2-3 months is an awful long time to only get to that speed.. I guess not. Its just real discouraging when people you know show up, havent done shit for exercise all year and bust out a 15min 2 mile. Such bs Ill do some speed runs and step up my days a week, maybe 4-5.. I just dont see myself having the ambition to run every day. I want it but not that bad. FWIW im 6'2", 185lbs, no fucks given on diet (until the week of the test). I usually lose 5-10lbs during this running period so im sure that helps with speed too. Now to work on the pushups A month ago, I couldnt run a mile non stop.. Today I did two with a time of 19:07. Gotta knock off another two mins with 4-5 weeks to go. Just here to make you guys feel better about yourself Week to go.. 17:56 today. Started running consecutive days as you guys mentioned.. Really helped me step it up. Test is next saturday so ill take a day or two off this weekend and probably run til wednesday...
17:14 on wednesday. Did a 9:00/mi 1.5mi yesterday and taking today off. Still wasnt puking at the end so theres more in me. will report back after the test tomorrow. Thanks so much for the help and encouragement.
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#8560696 - 02/19/16 07:02 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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Nice job guys.
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