Joined: 08 Dec 2004 Posts: 7703 Location: Berkeley, CA /Tahoe
Posted: Fri Jun 29, 2012 2:37 pm Post subject:
giffordpinchot wrote:
Discipline is my weakness - I often run longer than I plan to and when I get the bug I'll run even when I know I should rest.
This is deadly for anybody much over 30... I've had my best results when I've focused on consistency and getting rest.
The best thing about training plans is that they are plans and give you a structure. If your goals are "just finish", then any plan that includes one long run a week and sufficient rest/recovery will probably work.
About your current regime, if you can I would actually reduce your daily miles and work on gradually increasing the long run on the weekend. 1 hr tempo runs have been the Achilles heel of most serious runners. They feel great and boost your ego. However, they are hard enough to stress the body and inhibit recovery, but not hard enough to induce a significant training effect. I can't tell you how many times I've de-railed a season doing them...
If you have ambitions beyond just finish, then you need to think about what you can and can't train in a few months.
Short term you can improve
Time at high intensity - ( How long you can run hard)
Strength - ( Power output over short time spans )
Power to weight ratio - ( i.e. lose weight )
What is significantly difficult to improve over that time scale is your basic aerobic endurance. That takes years... However, most of us can see great short term improvements by improving muscle tone and losing weight. This is generally a balance of short high intensity work
and long low intensity runs. If you avoid the middle ground, you'll likely see the fastest progress.
Training has to be fun and sometimes just hammering away for an hour is a complete blast. Don't get too caught up in plans, but learn to listen to your body and rest when you need it. You should be raring to go most days. There are days when you do need to push through it and just get out there, but if they happen often you're doing it wrong.
Joined: 09 Dec 2005 Posts: 513 Location: On the banks of the Penobscot
Posted: Fri Jun 29, 2012 2:41 pm Post subject:
granpa wrote:
gp
Quote:
Discipline is my weakness - I often run longer than I plan to and when I get the bug I'll run even when I know I should rest.
my disclaimer: i don't run....but I've been reading a lot about training (for the bike) and I live with a runner. What I've learned from watching her and reading is that the lack of disciple is what can cause you to increase minor pain into major pain or injury and knock you out of the race. As race day approaches consider being more respectful of distance and rest days.
Thanks granpa, I'm trying hard to do just that. I just took a week off (not entirely on purpose, but life happens) and on my run last night I felt terrific. In the last year I've finally realized what a lot of people say all the time - that the rest days are really critical for building us back up. Sometimes it's hard to resist the 2nd lap on my local trail when I'm feeling good. It's to the point where I often make my decision based on what song comes on at the end of the first lap. For instance, if Mr. Petty is crying in my ear "...I won't back down..." I keep going. That's all it takes!
Joined: 08 Dec 2004 Posts: 7703 Location: Berkeley, CA /Tahoe
Posted: Fri Jun 29, 2012 2:59 pm Post subject:
giffordpinchot wrote:
Thanks granpa, I'm trying hard to do just that. I just took a week off (not entirely on purpose, but life happens) and on my run last night I felt terrific. !
If you're doing it right, most days should feel like that. You do need to have stress and periodicity in your training, but the trick is to gradually increase the stress and then rest to allow the body to recover and get the benefits of all your hard work.
Joined: 18 Aug 2006 Posts: 2079 Location: Bellingham
Posted: Fri Jun 29, 2012 3:36 pm Post subject:
BB, I think you would have gotten a chuckle out of this though it is not running:
While in the middle of a longish classic rollerski intentionally done at level 1, along a lengthy double pole section, a Volkswagen beetle passes with vanity plates saying "TEMPO." I had a flashback to those crusty old New England coaches that would yell that at passing racers through entire races.
As when I raced back in New England, I ignored the command and skied smoothly.
Been running and (forgive me) posting on other sites.
Cut mileage down considerably due to work and family, but still averaging 10-15 miles/week.
The family and work thing has also kinda dampened tri training.
That, and my bike is toast.
Been swimming quite a bit and it has really improved my running.
Usually swim/run or run/swim/run.
Good stuff. _________________ "Roads? Where we're going we don't need roads."- Doc
Wasn't there a posst in this thread with a link to 'minimal' office footwear?
I'm looking for new shoes to wear to my day to day job. Preferably with little - no heel-toe-drop.
I thought there was a link in this thread due to a lot of minimal/ natural running banter going on here. Can't find it though. If anyone can help me out, please do! _________________ White room,
pillow lines,
I rule
To keep things somewhat on topic: ran 5k the other day on my huaraches. I am liking the feeling of these 'shoes' more and more... _________________ White room,
pillow lines,
I rule
Joined: 09 Dec 2005 Posts: 513 Location: On the banks of the Penobscot
Posted: Wed Jul 11, 2012 9:26 am Post subject:
Someone mentioned a couple of weeks ago that one should always be running in two different pairs of shoes. Can someone expand on that concept?
By the way, I've been working at the easy running pace and have done three relatively slow 8 milers in the last week, including one that was about 1/3 fast hiking over three peaks on Mount Desert. I'm feeling really pretty great.
For me, it's been important to find new interesting routes, and combine some trails along my road runs.
Someone mentioned a couple of weeks ago that one should always be running in two different pairs of shoes. Can someone expand on that concept?
By the way, I've been working at the easy running pace and have done three relatively slow 8 milers in the last week, including one that was about 1/3 fast hiking over three peaks on Mount Desert. I'm feeling really pretty great.
For me, it's been important to find new interesting routes, and combine some trails along my road runs.
That could have been me.
The concept is twofold. One very practical, the other more biomechanical. If you run in two pairs of shoes, especially shoes that don't have the same amount of mileage on them, you...
1. (Biomechanical and most important) ...load your feet in different ways. The opposite (one pair of shoes)= repetitive strain leads to increased risk of injury. Variation in shoes prevents repetitive strains and thus decreases your risk of injury.
2. (Practical) ... can break in a new pair once the old ones need replacing, without having to be careful or cut back on your long runs. Besides, if you run frequently your shoes get sufficient time to dry out between runs. _________________ White room,
pillow lines,
I rule
They've been working well for my purposes and i've done a few sprints for the train in them with my overloaded workbag w/o issue. Hopefully, they'll last me a few years as they were spendy (for me).
Regarding two pairs of shoes, I have also heard that rotating between two or more pairs of shoes is good, for the reasons Tmikey mentions and one other. It is said that running compresses the cushioning in a shoe and the shoe does not fully recover for about 48 hours. Therefore, running two days in a row in the same shoes has you running on less-than-full cushioning. Have not tested this myself, and guess it is not an issue with "barefoot" shoes. But I tend to rotate through about 5 pair of shoes or more. If nothing else it makes it easy to find a pair when I am heading out for a run.
They've been working well for my purposes and i've done a few sprints for the train in them with my overloaded workbag w/o issue. Hopefully, they'll last me a few years as they were spendy (for me).
Yeah, they are spendy. If you keep your eye out and are on the right mailing lists you can find some banger deals on them (like 40% off). Birthdayshoes.com has just such a list.
I had the Oaks and while I found them amazingly comfortable, they wore out fast and were hideously ugly on me. I've seen skinner guys with longer feet that make them look stylish, but I'm built like a running back and have short feet, so they looked like nurses shoes.
I've also been wearing Olukai shoes a size down from normal with the insoles out. Not as flexible, but perfectly flat soles and much more stylish. Unfortunately I have to be client facing quite a bit, and it behooves me to dress appropriately. Makes me wish I were an IT guy and could work in my socks! _________________ "To me Plastic boots are kind of like a condom on the experience." -light skier-
"He who makes a beast of himself gets rid of the pain of being a man." -Dr. Johnson-
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