No, my knees can't take the constant impact. I do strength and condition 2 days a wee which has some shorter distance running and one long run on Sundays to prepare.
July 4th: Peachtree Road Race: The road to get under 1 hour
- Thread starter The ADD
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No, my knees can't take the constant impact. I do strength and condition 2 days a wee which has some shorter distance running and one long run on Sundays to prepare.
MikeBrownsJob
Seattle fan since 2013 *deal with it slime*
I'm not an expert but I ran cross country in high school. Went to college got stupid, ran sporadically. Picked up after college. etc.
I'd suggest buying a Garmin watch. The same maker of car GPS's. Usually they run $120-$500 depending on what you want to calculate. You have ones that calculate biking and swimming as well as running. You can track your progress with the training center online. This way you know exactly how much running you are doing. How many calories. Heart-rate, etc. All this is important.
If you don't buy this watch and use "map my run" or something along those lines you run the risk of not knowing the exact miles you are putting in. Would a body builder play around and not know exactly the amount of weight he is pushing at any given time? Probably not. BUY THE FREAKING WATCH!
USE THIS CALCULATOR. Training Paces | Runner's World & Running Times
TYPE IN YOUR LAST RUN AND THE TIME. THIS WILL TELL YOU HOW FAST AND HOW SLOW YOU NEED TO BE RUNNING FOR TRAINING. USE IT!!
I run my training in cycles. 4 months of building to a peak race, then 2 weeks maintenance, where I cut my mileage in half or by 40%, so if I'm at 70 miles a week including the "race" then that next week I'm at 40, then the following week 30. A lot of stretching and relaxing. Ice baths, deep tissue massages etc.
I have a race in a month. Right now for the week I'm at 32 miles.(hadn't done my 4 mile easy run schedule for this afternoon) The week started on Sunday. I alternate between rests. Either I take one day off a week or once every ten days.
Sunday - 6 miles easy/44minutes. Usually have headphones in and enjoy the day.
3 miles easy/ 24 minutes.(pm)
Monday - 3 miles(morning) easy/25 minutes.
8 mile tempo/ 45:19..Felt really good.(pm) Before any tempo you need to do at least a mile warmup, before kicking it into high gear..Tempo runs are your bread and butter. They are at 75% -80% of your max effort.
Tuesday - 6 easy miles easy/47 minutes. Took it really slow after a strong effort.
Wednesday - 2 mile warmup - 16 minutes. Then I rolled into 1x4 repeats(1 mile repeats)
4 miles easy tonite scheduled.
Thursday - tomorrow will be my scheduled day off(10 days straight)
Friday - 5 miles scheduled easy
Saturday - 12 miles or 90 minute run(which ever comes first easy)
That will put me at 53 miles for the week.
I'll add more info into it later. Gotta get back to work.
Great stuff. I asked because I have never run cross country or anything so besides reading some articles on Running Events, Tips & Race Results | Cool Running I am completely clueless on how to train.
I used to use map my run but I just started using the Nike+ app for my Iphone and while I hate taking my phone on runs it seems to do a great job on time and distance data.
Going to check out the runners world calculator.
I used to use map my run but I just started using the Nike+ app for my Iphone and while I hate taking my phone on runs it seems to do a great job on time and distance data.
Going to check out the runners world calculator.
I'm not an expert but I ran cross country in high school. Went to college got stupid, ran sporadically. Picked up after college. etc.
I'd suggest buying a Garmin watch. The same maker of car GPS's. Usually they run $120-$500 depending on what you want to calculate. You have ones that calculate biking and swimming as well as running. You can track your progress with the training center online. This way you know exactly how much running you are doing. How many calories. Heart-rate, etc. All this is important.
If you don't buy this watch and use "map my run" or something along those lines you run the risk of not knowing the exact miles you are putting in. Would a body builder play around and not know exactly the amount of weight he is pushing at any given time? Probably not. BUY THE FREAKING WATCH!
USE THIS CALCULATOR. Training Paces | Runner's World & Running Times
TYPE IN YOUR LAST RUN AND THE TIME. THIS WILL TELL YOU HOW FAST AND HOW SLOW YOU NEED TO BE RUNNING FOR TRAINING. USE IT!!
I run my training in cycles. 4 months of building to a peak race, then 2 weeks maintenance, where I cut my mileage in half or by 40%, so if I'm at 70 miles a week including the "race" then that next week I'm at 40, then the following week 30. A lot of stretching and relaxing. Ice baths, deep tissue massages etc.
I have a race in a month. Right now for the week I'm at 32 miles.(hadn't done my 4 mile easy run schedule for this afternoon) The week started on Sunday. I alternate between rests. Either I take one day off a week or once every ten days.
Sunday - 6 miles easy/44minutes. Usually have headphones in and enjoy the day.
3 miles easy/ 24 minutes.(pm)
Monday - 3 miles(morning) easy/25 minutes.
8 mile tempo/ 45:19..Felt really good.(pm) Before any tempo you need to do at least a mile warmup, before kicking it into high gear..Tempo runs are your bread and butter. They are at 75% -80% of your max effort.
Tuesday - 6 easy miles easy/47 minutes. Took it really slow after a strong effort.
Wednesday - 2 mile warmup - 16 minutes. Then I rolled into 1x4 repeats(1 mile repeats)
4 miles easy tonite scheduled.
Thursday - tomorrow will be my scheduled day off(10 days straight)
Friday - 5 miles scheduled easy
Saturday - 12 miles or 90 minute run(which ever comes first easy)
That will put me at 53 miles for the week.
I'll add more info into it later. Gotta get back to work.
Still under the weather but I went ahead and ran the 4 miles today
35:22
Not terribly unhappy considering how I feel. If nothing else I feel like I took it easy because of that. Either way cardio is in a good place and I've stlll got three solid weeks to continue improving. The strength and conditioning classes twice a week are having positive results.
Glad to get back to lifting Monday night
35:22
Not terribly unhappy considering how I feel. If nothing else I feel like I took it easy because of that. Either way cardio is in a good place and I've stlll got three solid weeks to continue improving. The strength and conditioning classes twice a week are having positive results.
Glad to get back to lifting Monday night
You gonna win that thang bruh?
breh much respect to you 
You've been an active poster since you joined the scene and have been consistent with your workouts and even lending your advice / first hand experience to others.
keep up the good work...
You've been an active poster since you joined the scene and have been consistent with your workouts and even lending your advice / first hand experience to others. keep up the good work...
Good luck man. I'm planning to run my third marathon in October. LSD (Long slow running) can be beneficial to you. Slow down your average pace during runs while adding 20 percent gradually to your distance. The key is the duration of keeping your body in motion. If you're near any beaches , I suggest doing buildup windsprints barefoot on the sand. Builds speed and your calves.
I've been reading up on PHAT (not ready for it I don't think) but I have been trying to see if some of those elements would work. I see why you guys would start the program and walk around 
I've been trying to lift as heavy as possible in that 5-8 rep range and over the course of 8-10 lifts its crazy. The full program must be
I've been trying to lift as heavy as possible in that 5-8 rep range and over the course of 8-10 lifts its crazy. The full program must be