Sharing my runs.. suggestions?

[GEN3RIC]

I live in the 'burbs and I sort of get two choices - long or short run. Not much of an in between.

Here are my runs and their variations..

7.47 miles - Favorite Run - Map Running Routes and Keep a Running Log
7.06 miles - Favorite Run - Map Running Routes and Keep a Running Log
2.37 miles - Favorite Run - Map Running Routes and Keep a Running Log
2.71 miles - Favorite Run - Map Running Routes and Keep a Running Log

Kind of trafficky but at least its upscale traffic

I can do the 2.71 mile run in 24 minutes. Good/bad?

Share? Comment? I do the last 2 runs (either/or) every day and the 7 milers every once in a while.

[cabezon]

that's cool. I will have to take better pictures to share of my run.

[GEN3RIC]

That looks like it would be absolutely gorgeous.. i'm very jealous of your scenery. Part of the reason I get motivated to run is to be around that lake and get the crap scared out of me when a deer gets spooked and runs directly in front of me. :) Nature is a great thing to experience when running.

[cabezon]

especially when the nature in question is dolphins, manatees, stingrays, mullet, jacks, turtles, coeds, and trophy wives.

Edit: btw 2.71 in 24 minutes is a pretty quick pace for a beginner. that's just over 8 minutes/mile. if your heart rate is too high, you are not building your body up.

[Sportsmedjosh]

Originally Posted by cabezon

especially when the nature in question is dolphins, manatees, stingrays, mullet, jacks, turtles, coeds, and trophy wives.

[GEN3RIC]

Originally Posted by cabezon

especially when the nature in question is dolphins, manatees, stingrays, mullet, jacks, turtles, coeds, and trophy wives.

Edit: btw 2.71 in 24 minutes is a pretty quick pace for a beginner. that's just over 8 minutes/mile. if your heart rate is too high, you are not building your body up.

Can you explain? My heart rate is pretty high but I feel like I am barely moving at this pace!

Slowing it down isnt going to lower my HR.. it will but Ill feel like i'm barely moving. Would it be smarter to take more fast-walk/run intervals? What I need now more than ever is lung capacity I think.. they are stressed hard.

[Sportsmedjosh]

the more running you'll do the easier it will become, I think what your thinking about is your VO2 max

[cabezon]

you need to build new blood vessels in your legs. your long slow runs are doing that. your short fast runs work on your lactic thresholds. If you can do those 7 mile runs, you are doing great. I'm not a big fan of the walk/run, but for a beginner, its a great way to build mileage. I think if you can run it, run it, but I am not galloway

[Sportsmedjosh]

running walking is also a great way to do lactate stacking.

[GEN3RIC]

Well I just got back from my 2.7 mile run - I have way too much homework to do a 7 mile but I feel much less exhausted than when I first started doing them. I am going to continue my normal schedule of 2.7 miles x 5 weekdays and see if I cant fit in a 7 mile on either or both weekend days when I have time.

I think I just need to stick to it really consistently and keep my diet clean - I am definitely seeing an improvement I just always wish it was faster. :)

I appreciate the tips guys.

[Daegus]

Originally Posted by GEN3RIC

Well I just got back from my 2.7 mile run - I have way too much homework to do a 7 mile but I feel much less exhausted than when I first started doing them. I am going to continue my normal schedule of 2.7 miles x 5 weekdays and see if I cant fit in a 7 mile on either or both weekend days when I have time.

I think I just need to stick to it really consistently and keep my diet clean - I am definitely seeing an improvement I just always wish it was faster. :)

I appreciate the tips guys.

How long have you been running? Almost three miles a day 5-6 days a week is A LOT of running for beginners or someone just getting backing into running. If you're just starting again, maybe go with 3 or 4 days a week for the first few weeks. I'd also recommend taking easy one week every month. Too much running or distance added at one time can lead to stress fractures or injury in ligaments/tendons in your feet, ankles or knees.

As for your HR, get used to telling when you are overexerting or going too easy. As you begin it will feel like your heart is racing the entire run. One, you might be out of shape and two, it will get easier as your body becomes more efficient. It also helps if you can borrow a HR monitor from a friend. It will help you know what your HR is like at different speeds.

Eventually when you feel you have a solid aerobic base, you can start do to speed play(Fartlek), hill bounds and other kinds of workouts within runs. FYI, I freaking love Fartlek and hill bounding runs. It's hard for me to contain my excitement for both when those days come around each week. :bdance

[GEN3RIC]

Fartlek.. haha. I looked it up - looks interesting..

I am not necessarily a beginner. Ive been on and off running for the past 3 years and the reason I'm so out of shape is because I can't run consistently and it gets put very low on the priority list unfortunately.

I ran the near-3 mile run Sunday, Monday, Tuesday, and probably tonight and the next two days. It doesn't hurt the day after. Like when I first started running again a few weeks ago, I was feeling the first run bigtime the next day. Now I feel no day-after fatigue or soreness.

[cabezon]

Originally Posted by Sportsmedjosh

running walking is also a great way to do lactate stacking.

I do run/jog/walk when I am doing intervals, but most time when you hear run/walk, it is galloway method for long distance. I come from the old school running improves your running. I think that Armstrong will prove that in his next marathon, when he does some running for training.

Gen3ric, just keep running.