2017 1000 Mile Challenge thread - Page 8

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[ARCHIVED THREAD] - 2017 1000 Mile Challenge thread (Page 8 of 27)

Posted: 3/12/2017 9:05:09 PM EDT

[#1]

8/230.07

Posted: 3/13/2017 12:46:48 PM EDT

[#2]

3/13/17: 3.68/155.03

Posted: 3/13/2017 8:47:35 PM EDT

[#3]

Quote History

Quoted:
8/230.07

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2.15/232.22

Posted: 3/14/2017 12:19:06 PM EDT

[#4]

3/14/17: 2.5/157.5

I should have run 3.14 miles, but forgot what day it was.

Posted: 3/14/2017 4:07:41 PM EDT

[#5]

10.0 / 325.68

Posted: 3/14/2017 4:51:08 PM EDT

[#6]

Week ending 11 MAR 17.

9/87

Posted: 3/14/2017 7:25:53 PM EDT

[#7]

Quote History

Quoted:

2.15/232.22

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unexpected day off. Had to come to New Orleans for a meeting tomorrow and forgot to pack my shorts.

Posted: 3/14/2017 8:42:44 PM EDT

[#8]

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Quoted:

unexpected day off. Had to come to New Orleans for a meeting tomorrow and forgot to pack my shorts.

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Surely even Nawlins has a running shop!

Posted: 3/14/2017 8:52:40 PM EDT

[#9]

Yeah, but it's one day. I will double up tomorrow night. I gotta keep Brittdog on my sights.

Posted: 3/15/2017 1:55:57 AM EDT

[#10]

2.00 / 77.52

I have some catching up to do in April.

Posted: 3/15/2017 8:18:08 AM EDT

[#11]

5.0 / 330.68

Posted: 3/15/2017 11:40:09 AM EDT

[#12]

3/15/17: 3.84/161.34

Posted: 3/15/2017 12:28:11 PM EDT

[#13]

3.46 / 234.62

traveling for work and havn't been able to run. driving me crazy.

Posted: 3/16/2017 12:04:56 AM EDT

[#14]

7.08 / 241.70

Made it to Missoula in time for an evening run. beautiful day.

Posted: 3/16/2017 8:33:20 AM EDT

[#15]

8.0 / 338.68

Posted: 3/16/2017 12:04:59 PM EDT

[#16]

3/16/17: 2.5/163.84

Posted: 3/16/2017 2:44:28 PM EDT

[#17]

March 16

10 / 263

Posted: 3/16/2017 10:57:39 PM EDT

[#18]

3.11 / 244.81

Posted: 3/17/2017 12:35:51 PM EDT

[#19]

3/17/17: 7.1/170.94

I am trying to increase my speed each Friday when I do my long treadmill work. They are capped at 60mins and its a treadmill because the gum has child care services, so I have to stay there. Is it possible to gain a tenth of a mile every week? Id like to be able to add a tenth of a mile each week to build up my endurance speed. My next race is the Spartan Sprint in Ohio, which is May 21st. Would be great to be able to run 7.8 miles in an hour before the race. I know it s a tall order, but is it doable?

Posted: 3/17/2017 2:02:25 PM EDT

[#20]

Quote History

Quoted:

2.15/232.22

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Been out a few days, but this morning's run felt great.
6.09/238.31

Posted: 3/17/2017 11:52:22 PM EDT

[#21]

8.11 / 252.92

Posted: 3/18/2017 12:41:28 PM EDT

[#22]

18.0 / 356.68

Posted: 3/18/2017 6:30:13 PM EDT

[#23]

Quote History

Quoted:
3/17/17: 7.1/170.94

I am trying to increase my speed each Friday when I do my long treadmill work. They are capped at 60mins and its a treadmill because the gum has child care services, so I have to stay there. Is it possible to gain a tenth of a mile every week? Id like to be able to add a tenth of a mile each week to build up my endurance speed. My next race is the Spartan Sprint in Ohio, which is May 21st. Would be great to be able to run 7.8 miles in an hour before the race. I know it s a tall order, but is it doable?

View Quote

To run 1/10 mile per hour faster each week? That could be doable, but what you'd be heading towards is training at your goal fitness level rather than your current fitness level.

You would probably be better served by doing most runs at a fairly slow pace at which you can speak full sentences, then once a week putting in a "tempo" run. Basically do a warm-up, then increase your speed until you're starting to breathe a little heavy but feel like you could hold it for an hour. Run like this for twenty minutes, then do a cool down. The effort for this is usually described as "comfortably hard". Every couple weeks add 5-10 minutes to the tempo portion as you feel you are able, or maybe do warm-up + 15 minute tempo + 5-10 minutes easy + 15 minute tempo + cool down.

The purpose of this is to train your body to better clear your muscles of some byproducts of running hard, the ones that make your legs burn when running fast. This eventually enables you to run faster while still being able to clear these chemicals.

In my opinion, tempo runs plus lots of easy runs to build general aerobic endurance are probably the fastest way to progress.

Posted: 3/18/2017 6:42:29 PM EDT

[#24]

16.35 / 605.86

Posted: 3/19/2017 9:00:00 AM EDT

[#25]

6.07/244.38

Posted: 3/19/2017 2:57:36 PM EDT

[#26]

Quote History

Quoted:

To run 1/10 mile per hour faster each week? That could be doable, but what you'd be heading towards is training at your goal fitness level rather than your current fitness level.

You would probably be better served by doing most runs at a fairly slow pace at which you can speak full sentences, then once a week putting in a "tempo" run. Basically do a warm-up, then increase your speed until you're starting to breathe a little heavy but feel like you could hold it for an hour. Run like this for twenty minutes, then do a cool down. The effort for this is usually described as "comfortably hard". Every couple weeks add 5-10 minutes to the tempo portion as you feel you are able, or maybe do warm-up + 15 minute tempo + 5-10 minutes easy + 15 minute tempo + cool down.

The purpose of this is to train your body to better clear your muscles of some byproducts of running hard, the ones that make your legs burn when running fast. This eventually enables you to run faster while still being able to clear these chemicals.

In my opinion, tempo runs plus lots of easy runs to build general aerobic endurance are probably the fastest way to progress.

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Sounds like you're telling me I might be heading down the over-training path. The method I follow right now is Monday through Thursday doing a 20min cardio first, then getting 5-6 lifting/crosstraining movements in with medium weight and higher reps, and then finishing with a 10min cardio. Friday is my long cardio day where I run for an hour on the treadmill and do bicep/tricep/etc exercises afterward.

Example from Last Wednesday:

1. Warm-up
2. 21 mins treadmill, 7.2mph, 2.0 incline
3. Power cleans - 3x10 135#
4. 30 Burpees (with pushup)
5. Cable Rows- 3x12 105#
6. Planks - Oblique - each side 1min, 30s, 30s
7. KB Swings - 20x 44#, 20x 53#, 20x 44#
8. 11mins treadmill, 7.2mph, 2.0 incline
9. Stretch

I usually get this done in about 1hr - 1.25hrs

I follow this rough template with Chest, Legs, Back and Shoulders. Every week, I try to increase the speeds on the Monday-Thursday cardio sessions and go down .1 or .2 mph on Friday for the hour session. I am 6'1", 240# for reference.

Posted: 3/19/2017 6:59:54 PM EDT

[#27]

Not necessarily over training, but training at your current fitness level is less likely to produce injuries and is more likely to show results (and better ones) than training at a level you aren't ready for. It's just a process.

Posted: 3/19/2017 7:18:56 PM EDT

[#28]

3.12 / 359.80

Posted: 3/19/2017 9:37:35 PM EDT

[#29]

I have read Commander_Keen's recommendation "Heart monitor training for the Compleat Idiot", and established my numbers. My last few runs were at a reduced HR, but this afternoon was my first effort at or below 70%, felt great. I am going to do my best to replicate one of the 12 week training programs listed in the book, to prepare for my first marathon, July 9th. I travel a lot for work, and am worried how well I can follow a structured training program, we will see.

12.66 / 265.58

Posted: 3/20/2017 7:56:05 AM EDT

[#30]

3.04/247.42

Posted: 3/20/2017 8:06:26 AM EDT

[#31]

Quote History

Quoted:
I have read Commander_Keen's recommendation "Heart monitor training for the Compleat Idiot", and established my numbers. My last few runs were at a reduced HR, but this afternoon was my first effort at or below 70%, felt great. I am going to do my best to replicate one of the 12 week training programs listed in the book, to prepare for my first marathon, July 9th. I travel a lot for work, and am worried how well I can follow a structured training program, we will see.

12.66 / 265.58

View Quote

I really need to get a HR monitor. I typically just fall into a tempo and stick with it. I work off 2 weeks at a time. Treadmills suck, but that's part of it. I am going to have to make myself stick with a program when I start training for my marathon in December. I have a half coming up this weekend. I haven't followed a real training program so we will see how it goes.

Posted: 3/20/2017 12:47:37 PM EDT

[#32]

3/20/17: 3.89/174.83

Posted: 3/20/2017 4:51:17 PM EDT

[#33]

12.03 / 617.89

I felt some tightness and "uncomfortable"-ness is my groin today, and may take tomorrow off to rest it even though it didn't actually hurt.

Better safe than sorry, and I can always run on what would have otherwise been my off day this week.

Posted: 3/20/2017 6:53:44 PM EDT

[#34]

Last week

9/96

Also 3.xk xc ski.

My goal is to end the month at 140, though that is a little bit lofty (though not unrealistic). Though I am starting to work on pace a little bit now, hitting speed targets is going to start being a bigger focus in April (primarily on road runs). [In the past, when I have set targets, I would base it on hitting locations a known distance away in decreasing/specified time thresholds. I intent to use a similar method this go]

Posted: 3/20/2017 7:06:45 PM EDT

[#35]

3.12 / 362.92

Posted: 3/21/2017 2:48:08 PM EDT

[#36]

10.0 / 372.92

Posted: 3/21/2017 4:14:14 PM EDT

[#37]

3/21/17: 2.43/177.23

Posted: 3/21/2017 4:39:29 PM EDT

[#38]

Because of this thread, i started this crap too... will update my numbers after today, but im way behind

Posted: 3/21/2017 4:41:27 PM EDT

[#39]

Quote History

Quoted:

Because of this thread, i started this crap too... will update my numbers after today, but im way behind

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Glad to see we could help make you miserable.

Posted: 3/21/2017 9:11:45 PM EDT

[#40]

3.21/250.63

Posted: 3/22/2017 7:56:41 AM EDT

[#41]

5.08/255.71

Posted: 3/22/2017 12:05:35 PM EDT

[#42]

3/22/17: 4/181.23

Posted: 3/22/2017 3:36:11 PM EDT

[#43]

3/22/17

5.4 / 300.5

Posted: 3/22/2017 5:16:51 PM EDT

[#44]

5.0 / 377.92

Posted: 3/23/2017 11:29:08 AM EDT

[#45]

3/23/17: 2.67/183.9

Posted: 3/23/2017 1:23:14 PM EDT

[#46]

10.0 / 387.92

Posted: 3/24/2017 11:17:01 AM EDT

[#47]

3/24/17: 7.1/191

Posted: 3/25/2017 10:06:08 AM EDT

[#48]

16.26 / 649.64

Posted: 3/25/2017 10:32:04 AM EDT

[#49]

16.0 / 403.92

Posted: 3/25/2017 3:33:43 PM EDT

[#50]

Quote History

Quoted:

5.08/255.71

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Half marathon day. It was raining when we started and rained off and on throughout the race. Some of it was on brick paved streets so the footing was a little hairy at times. All in all a good race though.

13.09/268.8

[ARCHIVED THREAD] - 2017 1000 Mile Challenge thread (Page 8 of 27)

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