Hooker: That goes against everything I'm reading, elsewhere. From what I'm reading and hearing, interval work should be done after you build a good base. I'm not even in the good base neighborhood, yet. Can you give me some links? Here's a good excerpt from a recent thread on this subject: Sounds like (after reading it again).......there's room for some intervals in there. I'll mix a few in. Thanks.
I only do sprints once a week. I guess it would help to build a good base first, because sprints can be brutal. Everyone article I've ever read about improving speed talks about speed work though. Anywhere between 100m to 1 mile sprints.
I've been doing some more reading, Hooker. I recant. I worked in a 5K run last night at "pace". Felt great and taxed me good. Rybo.....you've inspired me. I'm already looking at 1/2's this fall. I can use my swimming/cycling for my "cross" days and concentrate the bulk of my training on the runs. What I need to do now is.....build my base. I'm getting ready to add a couple more short runs (2mi.) after my cycling rides to try to achieve this. For the next month or so, I'm gonna do runs of 3;4;5;2;2. After June, I'll drop a couple "other" sessions and add in runs (per the plan). If things go well.....I may look at a tri with this run dist. in 2011. We'll see!
You guys make me tired just talking about running :D Thats one exercise that I have always hated I have done alot of it in the past but never enjoyed it I liked the biking alot beter when I did it. Glad to see you guys doing it though and hope you enjoy the hell out of it
Good deal Jeff. I actually picked up the book "Run Fast" by Hal Higdon. Seemed like it could be interesting reading.
Let me know how you like the book, Ryan. I'm serious.....you running that race has me thinking of upping my aspirations. There's NO reason I can't do it. Only thing I need is volume. Had an interesting day yesterday. I ran for the 1st time, after getting off the bike. I'm NOT a runner. Period. I had it in my head I wanted to beat 30min. on a 5K dist. Never timed myself, though. I did 21mi. on the bike (after a refit). I came in a full 1mph faster than my best ride and took about <1min. in transition to the run. My legs felt like I was on stilts they were so stiff! I felt like I was running slow, and I felt dejected. When I checked my split, I wasn't that slow (OK...relative!). I tried to slow down and did, for a while. I finished up at 28:36. Not fast by many's stds. But, I'll take it, for now. I'm looking forward to doing a run-only race someday, just to see. Right now, it doesn't matter. I'm doing a 300yds/10mi./5K next Sunday. Should be fun!
Hooker, I am thinking about partaking in this event next year, with the intention of running/hiking the trail throughout this year. A few friends tried it this year and said it was blast. Is this the type of trail running you do.
And if anyone wants to get into trail running, I highly recommend the book "Born to Run". Great read.
I'm signing up this week for a HM in Oct (either the 3rd or the 10th). I'll have a solid 12wks to devote to nothing but getting ready for that (well....."nothing" except life!). No delusions of grandeur. I wanna finish with something left in the tank. I'm looking at it as a great way to build my running base.....in prep.. In prep. for Oct., I'm adding a couple runs/wk into what I'm doing now (but very little volume, initially). I'll start the 12wk plan (HM plan) on 6/21, and build from where I am, then. Any of you guys who've done these......I'll take ALL the advice ya got!
That's as much of a test as anyone could ever come up with....if your goal finishing time is aggressive. Even if it isn't....that's still a pretty good test. For reference, if you set your treadmill on 3.4 and did the race distance.......you'd finish dead in the middle of the pack. 2:22 and change (winner's time) is insane.
That looks like good fun. We don't have any runs with that much vertical gain in Louisiana, but I've ran a few in Arkansas with some serious climbing. You should definitely sign-up for that.
My "cousin in laws" (one mid 30s, one 40ish) did it this year. They moderately trained and I think one finished in like 3.5 hours and the other over 4 hours. I'd be doing it just to finish.....(ahead of them) I think it would be the downhill that kills me. My knees would not like that. I will see where I am on my exercise routine next year. Currently I am down 21 pounds from running a mile a few times a week before work and biking roughly 35 miles in three sessions per week. (Two 12-13 mile flats, and a killer 10 mile hill route.)
Word of advice: Unless you are a complete badass, walk the uphills. Even if the first uphill is within 0.5 miles of the start, walk the uphills. My ultimate goal: The Leadville 100 Ultra I'm atleast 5 years away from that though.
Ben that trail run looks pretty brutal. I started looking up some around my neck of the woods, and we have more than I thought. I don't know if its just hype, but everyone makes it seem like thier course is the toughest. Although I do love running trails, I'm a little hesitant to jump into racing them just yet. Early june there is a road 5k, and a 5 mile trail race both on the same day. I'll probably just stick with the 5K, although they are close enough together & far enough apart starts, that I could technically run both. & get about 4.5 hrs rest between
Unless it's called the Badwater Ultra, or the Barkley Marathons, they are lying. Run the 5 mile trail. DO IT.
I'm signed up, Rybo (HM - 10/3/2010). We'll see! 15mi., this wk......building a "little" each wk, leading up. I'll cross with swimming/cycling, all the way through. Like I said, I wanna finish with something left in the tank. I'm gonna use the same training plan you did (amended).
Good deal! Best of luck. I'm about 6 chapters into that book, so far its a little jumpy, I'm hoping it all ties together as I go.
