Runner's Club

Start doing interval training.

I started running on August 3rd or 5th and could barely even run for 20 minutes straight. Now I can do 3 miles in under 30 minutes if I'm on flat, even terrain outside. I've only just now started doing interval training in earnest. A couple of days ago I did 3.1 miles in 34 minutes, but the first mile was all up hill and I was talking while running. If I could go from sedentary to this in a matter of two months, I think you should be able to get up to 3 miles in under 30 minutes in 11 weeks.

Google "fartlek," read about it, and implement!

Tamara
 
thanks for advice! I'm about to head to google in just a sec


my pain is usually in my legs after running.. i know i need to stretch better
 
Sorry to jump in here but I have a question about running. I started out working out on my Nordic track but thought running would be a nice variation and I feel like it really works me hard....but I can't run the whole way. I'm covering 2.3 miles in 30 minutes, running when I can and walking when I can't. Is that an effective training method?? Would I do better to try keep to a jogging motion no matter how slow instead of walking when I feel like I can't go any further? I do try to push myself....picking out a point in the distance that I must run to and another point when I'm walking where I must start running again.

I haven't noticed any improvement yet but then I've only been running for a week.

Also, my left knee has been bugging me....not really painful but stiff and a little sore. I've been wrapping it in an ace bandage. Would I be better to stop running until the knee feels 100% or should I keep on running with the bandage on?

TIA
 
Judy,

Here are my two cents. Mind you, you probably shouldn't take my advice, but I am offering it anyway because I can't resist.

1. If I were you, I would lower your intensity so that you are able to run steadily for 30 minutes. Once you are able to do that you should increase your speed. Or once you work up to 30 minutes you could increase your speed just a little bit here and there during your run and then go back down to a less aggressive pace for longer stretches. That's sort of a modified, low-intensity interval workout.

2. I'm sore all the time and I just compensate or ignore the pain. It's nothing debilitating, and I'm not swollen, so I just don't give a hoot. If you're swollen, I'd lay off the running for a bit while trying something that puts less pressure on your knees.
 
lungsfortherace said:
Judy,

Here are my two cents. Mind you, you probably shouldn't take my advice, but I am offering it anyway because I can't resist.

1. If I were you, I would lower your intensity so that you are able to run steadily for 30 minutes. Once you are able to do that you should increase your speed. Or once you work up to 30 minutes you could increase your speed just a little bit here and there during your run and then go back down to a less aggressive pace for longer stretches. That's sort of a modified, low-intensity interval workout.

2. I'm sore all the time and I just compensate or ignore the pain. It's nothing debilitating, and I'm not swollen, so I just don't give a hoot. If you're swollen, I'd lay off the running for a bit while trying something that puts less pressure on your knees.
Click to expand...
Thanks for the response. Upon closer inspection I guess my knee is kinda swollen. So lay off the running for a bit and stick with the Nordic track for now?

BTW...we're almost neighbors. I'm in the Shenandoah valley of VA, about 2 hours southwest of DC.
 
Ah, yes. I drive through there on my way home a few times a year. My parents live in Asheville, NC, so I generally take 81 almost all the way down. It's a lovely part of the country, a lot nicer than Baltimore, or as the kids call it, Bodymore, Murderland. Ugh. :)

And yes, I'd put as little pressure on your knee as possible. I had a similar problem when I first started running. One of my knees felt really tight and swollen and "squishy" when I touched it. I started icing it after my runs and then I just decided to lay off it for a week. Apparently this sort of thing happens when you start hitting 20-30 miles a week.

Now I hurt most of the time, especially hours after I've run. Hah! My knees get really stiff when I'm sitting for a while or something like that. Once I start moving again they're okay though. <---This is why I suggested you not take my advice. I doubt that "hurting a lot" is good, you know?
 
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I come up your direction frequently too. For some reason it's a lot cheaper to fly out of BWI instead of Dulles or National.

I guess I'll give my knee a rest (even if I hate doing it). Thanks for your advice.
 
Good luck Judy!!!

Lungs: nice advice!!

OK, so I ran this morning at a new place: Nisene Marks in Aptos. It's a forest with trail everywhere and it's beautiful...I ran gingerly because I had never been there before, and ya hafta watch out for roots and stuff that'll trip you up. It was beautiful but like I said, in the woods you sort of have to watch the ground and don't really get a chance to look around. Eh, I've been living in the SC for a while so I don't really need to be enchanted by the scenery. But I sure do loves me some redwood forest!

About fartlek, I really need to get on that....I have a 5K on the Sunday before Halloween and I really feel slow lately. I ran 2.5 miles in a little over 18 minutes, and I was really bummed out because the past few races I was able to keep a pace just under 7 minute miles. I think it has been all the drinking this summer, that has caused me to regain 15 of the 20 lbs I lost (I know!:eek:) and slow down my pace :( That's OK, I quit drinking until Halloween to address those facts. Not like a 22 day sabbatical is going to make me thin and fast, but it certainly is going to help me improve myself in several areas (and possibly quicken and lighten me slightly).

Oh right, my run lasted about 55 minutes, I was hung over too! No more! :D
 
Today I ran Nisene Marks for an hour and 12 minutes....YAY! It's a beautiful redwood forest. I burned about 850 calories, which is awesome!

On 10/5 I weighed 149
After running this morning, I weighed 147

I'm amazed that in 9 days I dropped so much weight, and looking at my calories, it doesn't make thermal-dynamic sense

My only guess is that I was bloated before, or whatever--also maybe all the exercise and no drinking has increased my metabolism. Anyway, Run and Ye Shall Lose Weight...also, don't drink too much!
 
Well, I finished the 5k in 32 minutes and 29 seconds. I wanted to finish in 31 minutes. Oh well. I think the uphill start kicked my butt. I tried to pick up speed on the last .75 miles because that was downhill, but I just didn't want to run too hard downhill because of my knees.

That gel/gu stuff is f-ing awful. Ews.

Anyway, I will be kicking my next 5k's arse for sure since the whole course is on flat, even ground.

This morning I ran 4.2 miles in 40 minutes on the treadmill. I didn't let the speed go below 6 miles an hour the whole time. THAT was a first. I'm more proud of that than I am of finishing the 5k. Go figure.
 
Judyb said:
Sorry to jump in here but I have a question about running. I started out working out on my Nordic track but thought running would be a nice variation and I feel like it really works me hard....but I can't run the whole way. I'm covering 2.3 miles in 30 minutes, running when I can and walking when I can't. Is that an effective training method?? Would I do better to try keep to a jogging motion no matter how slow instead of walking when I feel like I can't go any further? I do try to push myself....picking out a point in the distance that I must run to and another point when I'm walking where I must start running again.

I haven't noticed any improvement yet but then I've only been running for a week.

Also, my left knee has been bugging me....not really painful but stiff and a little sore. I've been wrapping it in an ace bandage. Would I be better to stop running until the knee feels 100% or should I keep on running with the bandage on?

TIA
Click to expand...

if you have pain, stop for a few days and do some stretching.

imo, a walk/run program can be very beneficial to a beginner. I'm doing the couch to 5k program that's based on the one on coolrunning.com. I find it really good. I'm using these podcasts, they're great
 
I have a 5K race in Livermore (East Bay, Tri Valley) Sunday called the Grape Stomp. I think we get to run through some vineyards...

Anyway, I did a couple days of fartlek last week and am taking yesterday, today and tomorrow off exercise to rest my muscles for the race. i had weight trained heavily 3xs last week and on Monday, and I screwed up my hips a little (they're much better now). I quit drinking since the 8th to have great sleep cycles, and I plan on eating to maintenance today and tomorrow. With hope, this will all contribute to a fast time!
 
Well, all that work and I came in at 21:21 (said the post, I saw 21:15 when I ran past the clock) and the whole UCSC track team showed up--so my age group (20-29) was flooded with a bunch of skinny runners who run for sport, and I came in 8th for my age group. But I had fun! And it has motivated me to practice to get faster, I was right, I did lose my speed from early this summer....I wonder if the weight gain had anything to do with that???

It rained today, and I have no idea when I'll get to run outside again, but I plan on re-reading my runners book and make a routine to follow.....either that or I'll throw in the towel for the season, run for fun, and start speed training in the spring....I haven't decided! Ack!
 
Oh Rimay you're a doll :D

I took 7 days off exercise, did another day, and then 3 days off. Today I ran at Nisene Marks, 50 minutes. In the past I had been pretty fatigued; today, after so long off exercise, my muscles felt relaxed and rejuvenated. My breathing was much harder, but I was able to run effortlessly up hills and over tree roots. It felt GREAT! It's getting to be the rainy season soon, so I'll be running less. I DO NOT do treadmills, but I may force myself if there is a long wet season.
 
Reviving the old thread

HAHA! I know the season was kind of over, but in Cali it has been nice weather, so.....................

I've still been running! :D Where the hell is the running smiley?!?!?!?!?! This will have to do: :leaving:

I ran yesterday in the Forest of Nisene Marks in Aptos for over an hour, up and down trails and I was a careful bunny: three teenage boys were dirtbiking and I had to HOP out of the way to avoid being roadkill. They smirked/smiled at me I guess because I looked cute in my jogging outfit, maybe, or my shriek was funny, I dunno, but I sure as hell didn't want to be flattened! :driving: I like the jumps they made; when I ran back down the mountain, I was running SO FAST and would jump their jumps and sail over ditches and roots....it was really very dangerous, actually. But I was meticulous and I didn't twist or roll anything.

I KNOW some people on here are training for half marathons....c'mon everybody!! ;)
 
WTG girl!!Its always nice to have a audience for that extra motivation:sifone:
I am hoping to finish a half marathon this year. I have yet to choose one because I was in a rut for so long. I am now doing the treadmill thing, its just to dark in the morning and evenings when dh gets home.I am hoping it doesnt affect my outdoors running. I am thinking i might need at least one outdoor day a week.I did 5 miles today and will take tomorrow off to recover. I was writing in my journal that I really do not know how to push myself to my limit. I know I can run faster and longer but I just dont have it in me:(
 
Don't worry, you DO have it in you, because look--you can stand to be on a treadmill for 5 miles!!! I can't do that, I'd get bored before the one mile mark! I dunno WHAT I'd do at the higher lattitudes with dark so soon this time of year so CONGRATS on your effort! Just keep pushing yourself (and rest, too, of course) :)
 
Hi Val and everybuddy else!

So I want to run... or just go faster than a walk for extended periods of time. I've been doing aerobics and weights for a few months now and have lost 60lbs. I started my ticker over when I got eliminated from the Biggest Loser Challenge. I've decided to start hopping on my mother's treadmill after my jazzercise workout and work myself up to a jog/ run slowly. When the weather is nicer here and the sun stays out later in the day I hope to graduate to the track thats close to home. There are a few parks close by as well with a few 'wilderness' type paths that I'll try out as well.
I need new sneakers now. Cross trainers as per my aerobics instructors direction. Any suggestions for running shoes?
 
I got my trail running shoes from "Fleetfeet", which may or may not be a chain store. They are ideal for running on uneven terrain because they provide more support, are more rigid, and they will endure more miles of running than any other shoes. I've had mine for over 6 months and they STILL are great, even when I run in them every week, sometimes 3xs a week (mainly once or twice). I got 1st place for women in two Santa Cruz Mountain Trail Runs last summer in those shoes :beating: Also, they are for over-pronaters, which I am.
 
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