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Date: 26 Sep 2006 11:03:49
From: stryped
Subject: Still training for 5k...had a few more questions
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x-no-archive:yes
I posted awhile back about my interest in running a 5k on ober 21. I
have uped my mileage to about 20 miles a week. I know that is not alot,
but for me with a wife and two kids and a full time job it is alot.
Anyway my times are coming down. However, I just drove over the course,
and there are alot more hills than I run currently. I am thinking I
need some hill work. Ideally I would just run the actual 5 k course but
it is on busy streets and I live 30 minutes away. As I see it I can do
two things:
I have a treadmill at home. Running on it in the inclined position.
or along my running route at home, there is a road going up to a cell
tower with a steep gravel road. The road is only 1/4 mile I would guess
if that. It is less than half way on my 4 mile runnign route. I could
stop my 4 mile run, run up and down the hill how ever many times, then
continue my run. (Dont have any way to guage my distance though).
or should I just concentrate on my mileage? Need advice!
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Date: 26 Sep 2006 11:12:00
From: Fortunate Fool
Subject: Re: Still training for 5k...had a few more questions
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stryped wrote:
> x-no-archive:yes
>
> I posted awhile back about my interest in running a 5k on ober 21. I
> have uped my mileage to about 20 miles a week. I know that is not alot,
> but for me with a wife and two kids and a full time job it is alot.
>
> Anyway my times are coming down. However, I just drove over the course,
> and there are alot more hills than I run currently. I am thinking I
> need some hill work. Ideally I would just run the actual 5 k course but
> it is on busy streets and I live 30 minutes away. As I see it I can do
> two things:
>
> I have a treadmill at home. Running on it in the inclined position.
>
> or along my running route at home, there is a road going up to a cell
> tower with a steep gravel road. The road is only 1/4 mile I would guess
> if that. It is less than half way on my 4 mile runnign route. I could
> stop my 4 mile run, run up and down the hill how ever many times, then
> continue my run. (Dont have any way to guage my distance though).
>
> or should I just concentrate on my mileage? Need advice!
Since I cannot find any hills in central illinois, I work with what I
have. Stairs at a local stadium, small leg weights periodically, and
biking saddless. All of these things greatly improved my times on hilly
courses. Essentially its strength training that helped me. I also
incorporated lots of speed workouts at a local track.
I would suggest trying to aggressively climb the hill, turn around, run
back down, focusing on trying to really beat yourself going up. This
worked wonderfully for me.
Just my .02, and I dropped over 2 minutes off my 5k PR this year using
this, and a combination of a lot of mileage.
You have a LOT of time before the race, so make sure your eating well,
and getting your distance in progressively.
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Date: 26 Sep 2006 13:45:38
From: runsrealfast
Subject: Re: Still training for 5k...had a few more questions
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Donovan Rebbechi wrote:
> On 2006-09-26, stryped <stryped@hotmail.com> wrote:
> > x-no-archive:yes
> >
> > I dont live at home
"ARE YOU TO GOOD FOR YOUR HOME?"
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Date: 26 Sep 2006 13:45:28
From: runsrealfast
Subject: Re: Still training for 5k...had a few more questions
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Donovan Rebbechi wrote:
> On 2006-09-26, stryped <stryped@hotmail.com> wrote:
> > x-no-archive:yes
> >
> > I dont live at home
ARE YOU TO GOOD FOR YOUR HOME?
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Date: 26 Sep 2006 13:01:34
From: runsrealfast
Subject: Re: Still training for 5k...had a few more questions
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stryped wrote:
> x-no-archive:yes
>
> I posted awhile back about my interest in running a 5k on ober 21. I
> have uped my mileage to about 20 miles a week. I know that is not alot,
> but for me with a wife and two kids and a full time job it is alot.
>
> Anyway my times are coming down. However, I just drove over the course,
> and there are alot more hills than I run currently. I am thinking I
> need some hill work. Ideally I would just run the actual 5 k course but
> it is on busy streets and I live 30 minutes away. As I see it I can do
> two things:
>
> I have a treadmill at home. Running on it in the inclined position.
>
> or along my running route at home, there is a road going up to a cell
> tower with a steep gravel road. The road is only 1/4 mile I would guess
> if that. It is less than half way on my 4 mile runnign route. I could
> stop my 4 mile run, run up and down the hill how ever many times, then
> continue my run. (Dont have any way to guage my distance though).
>
> or should I just concentrate on my mileage? Need advice!
Both. You need to concentrate on mileage and run some hills. If
possible run the race route once or twice a week as a part of a longer
run. Personally I also would do repeats up a hill or something, but
thats b/c I struggle with hills and have to work extra hard to run them
well.
John
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Date: 26 Sep 2006 12:50:30
From: stryped
Subject: Re: Still training for 5k...had a few more questions
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x-no-archive:yes
I dont live at home and I dont have a basement
Donovan Rebbechi wrote:
> On 2006-09-26, stryped <stryped@hotmail.com> wrote:
> > x-no-archive:yes
> >
> > I posted awhile back about my interest in running a 5k on ober 21. I
> > have uped my mileage to about 20 miles a week. I know that is not alot,
> > but for me with a wife and two kids and a full time job it is alot.
> >
> > Anyway my times are coming down. However, I just drove over the course,
> > and there are alot more hills than I run currently. I am thinking I
> > need some hill work. Ideally I would just run the actual 5 k course but
> > it is on busy streets and I live 30 minutes away. As I see it I can do
> > two things:
> >
> > I have a treadmill at home. Running on it in the inclined position.
> >
> > or along my running route at home, there is a road going up to a cell
> > tower with a steep gravel road. The road is only 1/4 mile I would guess
> > if that. It is less than half way on my 4 mile runnign route. I could
> > stop my 4 mile run, run up and down the hill how ever many times, then
> > continue my run. (Dont have any way to guage my distance though).
> >
> > or should I just concentrate on my mileage? Need advice!
>
> Run reps up and down the staircase that leads from your parents basement to
> ground floor, and you'll be flying in no time.
>
> Cheers,
> --
> Donovan Rebbechi
> http://pegasus.rutgers.edu/~elflord/
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Date: 26 Sep 2006 20:24:54
From: Donovan Rebbechi
Subject: Re: Still training for 5k...had a few more questions
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On 2006-09-26, stryped <stryped@hotmail.com > wrote:
> x-no-archive:yes
>
> I dont live at home
So you're homeless ?
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 26 Sep 2006 19:30:47
From: Donovan Rebbechi
Subject: Re: Still training for 5k...had a few more questions
|
On 2006-09-26, stryped <stryped@hotmail.com > wrote:
> x-no-archive:yes
>
> I posted awhile back about my interest in running a 5k on ober 21. I
> have uped my mileage to about 20 miles a week. I know that is not alot,
> but for me with a wife and two kids and a full time job it is alot.
>
> Anyway my times are coming down. However, I just drove over the course,
> and there are alot more hills than I run currently. I am thinking I
> need some hill work. Ideally I would just run the actual 5 k course but
> it is on busy streets and I live 30 minutes away. As I see it I can do
> two things:
>
> I have a treadmill at home. Running on it in the inclined position.
>
> or along my running route at home, there is a road going up to a cell
> tower with a steep gravel road. The road is only 1/4 mile I would guess
> if that. It is less than half way on my 4 mile runnign route. I could
> stop my 4 mile run, run up and down the hill how ever many times, then
> continue my run. (Dont have any way to guage my distance though).
>
> or should I just concentrate on my mileage? Need advice!
Run reps up and down the staircase that leads from your parents basement to
ground floor, and you'll be flying in no time.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 26 Sep 2006 12:09:57
From: stryped
Subject: Re: Still training for 5k...had a few more questions
|
x-no-archive:yes
Would I get benefit from just doing hill work 1 day a week? Also, now
that I think about it that hill is probably only 1/8 mile.
I TRY to run 7 days but most of th etime it is only 5 or 6 (Weather,
obligations, etc).
Do I need to cut back a few weeks beforre the race?
Fortunate Fool wrote:
> stryped wrote:
> > x-no-archive:yes
> >
> > Mine is the same, about 1 mile from house. Then I usually run three
> > more miles for a 4 mile run. How many times a week shoudl I run hills
> > like this? Right now, I run about every day either 4 miles or 3.1.
> >
> > Only thing, there ia a gate and it is posted but no one comes around
> > there. It may be a little less than 1/4 mile. So maybe 8 times 2 days a
> > week?
> > Fortunate Fool wrote:
>
> If you run 7 days a week, I would suggest changing your schedule from 7
> @ 4/3.1 to something with a little variance.
>
> If you can run 4 miles at least 4 days a week, you should work on
> running 5, 6 miles. The extra distance will help you greatly in the
> race. A lot of people on here do not suggest working out 7 days a week.
>
>
> Why not try the hill / speed workout 1 day a week, and try 2 days over
> 5 miles. Leave the rest alone.
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Date: 26 Sep 2006 20:49:38
From: Dot
Subject: Re: Still training for 5k...had a few more questions
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stryped wrote:
[side note: bottom posting or inserted posting is easier to read.]
>
> Would I get benefit from just doing hill work 1 day a week? Also, now
> that I think about it that hill is probably only 1/8 mile.
I'll add in this subthread, since I agree with most of what Fortunate
Fool is suggesting so far.
For low-mileage runners (I'm about 20mpw also), 1 hill day/wk can be
very effective and not risk injury. If you run hills hard - or steep
(over, say, 10% slope) or long hills easy - it will work your muscles
and may require more recovery time than your other runs. Generally run
at most 1 less rep than you think you can do. Pay attention to how long
it takes you to recover. Your race is about 3.5 wks from now, so you
probably have time for 2, maybe 3, hill workouts if you don't overdo
something.
I'll just add a couple variations, which may or may not be the most
appropriate for you - depending upon your strengths / weaknesses,
steepness of your hills, steepness of your race route. Just something to
add to menu.
I like rolling hills (or running back down immediately, no walking,
breath catching, etc), so I learn to run over the top of hills and down
the other side. It always amuses me how many people I pass just after
the top of the hill on rolling courses. (I'm extremely slow.)
I tend to like "steep hill" workouts - high knee lift, straighten rear
leg, etc - almost bounding up a hill. Emphasis is on vertical gain,
rather than forward speed. I use it on shallow or short hills to get
more power for the larger or steeper hills.
Don't forget to run the downs, but be careful if they're steep. I'll
generally run the downhill harder on my last rep since I don't have to
go back up again. But this close to your race, I probably wouldn't do
that unless you were on a soft surface - dirt, loose gravel, grass,
snow. (Yesterday, I had my first run in the snow in the mountains for
this winter, although lower elevation was still dirt.)
>
> I TRY to run 7 days but most of th etime it is only 5 or 6 (Weather,
> obligations, etc).
It sounded like your runs are fairly uniform. I agree with Fortunate
Fool's suggestions below. You may need another rest day, depending on
how you respond to hills. The longer runs will help you with endurance
for the 5k. Diversity in training is good.
>>>Fortunate Fool wrote:
>>
>>If you run 7 days a week, I would suggest changing your schedule from 7
>>@ 4/3.1 to something with a little variance.
>>
>>If you can run 4 miles at least 4 days a week, you should work on
>>running 5, 6 miles. The extra distance will help you greatly in the
>>race. A lot of people on here do not suggest working out 7 days a week.
>>
>>
>>Why not try the hill / speed workout 1 day a week, and try 2 days over
>>5 miles. Leave the rest alone.
>
Dot
--
"Magic rocks and roots - the ones that trip you but you can never find
afterwards" - Matt Carpenter
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Date: 26 Sep 2006 12:00:19
From: Fortunate Fool
Subject: Re: Still training for 5k...had a few more questions
|
stryped wrote:
> x-no-archive:yes
>
> Mine is the same, about 1 mile from house. Then I usually run three
> more miles for a 4 mile run. How many times a week shoudl I run hills
> like this? Right now, I run about every day either 4 miles or 3.1.
>
> Only thing, there ia a gate and it is posted but no one comes around
> there. It may be a little less than 1/4 mile. So maybe 8 times 2 days a
> week?
> Fortunate Fool wrote:
If you run 7 days a week, I would suggest changing your schedule from 7
@ 4/3.1 to something with a little variance.
If you can run 4 miles at least 4 days a week, you should work on
running 5, 6 miles. The extra distance will help you greatly in the
race. A lot of people on here do not suggest working out 7 days a week.
Why not try the hill / speed workout 1 day a week, and try 2 days over
5 miles. Leave the rest alone.
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Date: 26 Sep 2006 11:49:26
From: stryped
Subject: Re: Still training for 5k...had a few more questions
|
x-no-archive:yes
Mine is the same, about 1 mile from house. Then I usually run three
more miles for a 4 mile run. How many times a week shoudl I run hills
like this? Right now, I run about every day either 4 miles or 3.1.
Only thing, there ia a gate and it is posted but no one comes around
there. It may be a little less than 1/4 mile. So maybe 8 times 2 days a
week?
Fortunate Fool wrote:
> stryped wrote:
> > x-no-archive:yes
> >
> > Try to agressively run the cell tower hill? Should I incorporate it
> > with my 4 miles run?
> > Fortunate Fool wrote:
> > > stryped wrote:
> > > > x-no-archive:yes
>
> I dont believe you mentioned how far out it is,
>
> The hill I use, that is also about 1/4mile, is approximately 1 mile
> from my house. I jog to the hill to warm up, and then run up and down
> it 8 times aggressively (near threshold). '
>
> If it is a long ways out, I think you would benefit to just drive
> there. If your goal of that training really is just the hills, make it
> that, and work hard. However, if you know you have to run home
> (assuming you ran there), youll be less likely to work to exhaustion,
> and might not get as much out of it.
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Date: 26 Sep 2006 11:42:45
From: Fortunate Fool
Subject: Re: Still training for 5k...had a few more questions
|
stryped wrote:
> x-no-archive:yes
>
> Try to agressively run the cell tower hill? Should I incorporate it
> with my 4 miles run?
> Fortunate Fool wrote:
> > stryped wrote:
> > > x-no-archive:yes
I dont believe you mentioned how far out it is,
The hill I use, that is also about 1/4mile, is approximately 1 mile
from my house. I jog to the hill to warm up, and then run up and down
it 8 times aggressively (near threshold). '
If it is a long ways out, I think you would benefit to just drive
there. If your goal of that training really is just the hills, make it
that, and work hard. However, if you know you have to run home
(assuming you ran there), youll be less likely to work to exhaustion,
and might not get as much out of it.
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Date: 26 Sep 2006 11:21:41
From: stryped
Subject: Re: Still training for 5k...had a few more questions
|
x-no-archive:yes
Try to agressively run the cell tower hill? Should I incorporate it
with my 4 miles run?
Fortunate Fool wrote:
> stryped wrote:
> > x-no-archive:yes
> >
> > I posted awhile back about my interest in running a 5k on ober 21. I
> > have uped my mileage to about 20 miles a week. I know that is not alot,
> > but for me with a wife and two kids and a full time job it is alot.
> >
> > Anyway my times are coming down. However, I just drove over the course,
> > and there are alot more hills than I run currently. I am thinking I
> > need some hill work. Ideally I would just run the actual 5 k course but
> > it is on busy streets and I live 30 minutes away. As I see it I can do
> > two things:
> >
> > I have a treadmill at home. Running on it in the inclined position.
> >
> > or along my running route at home, there is a road going up to a cell
> > tower with a steep gravel road. The road is only 1/4 mile I would guess
> > if that. It is less than half way on my 4 mile runnign route. I could
> > stop my 4 mile run, run up and down the hill how ever many times, then
> > continue my run. (Dont have any way to guage my distance though).
> >
> > or should I just concentrate on my mileage? Need advice!
>
> Since I cannot find any hills in central illinois, I work with what I
> have. Stairs at a local stadium, small leg weights periodically, and
> biking saddless. All of these things greatly improved my times on hilly
> courses. Essentially its strength training that helped me. I also
> incorporated lots of speed workouts at a local track.
>
> I would suggest trying to aggressively climb the hill, turn around, run
> back down, focusing on trying to really beat yourself going up. This
> worked wonderfully for me.
>
> Just my .02, and I dropped over 2 minutes off my 5k PR this year using
> this, and a combination of a lot of mileage.
>
> You have a LOT of time before the race, so make sure your eating well,
> and getting your distance in progressively.
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Date: 27 Sep 2006 05:46:07
From: bluezfolk
Subject: Re: Still training for 5k...had a few more questions
|
Dot wrote:
> stryped wrote:
>
> [side note: bottom posting or inserted posting is easier to read.]
>
> >
> > Would I get benefit from just doing hill work 1 day a week? Also, now
> > that I think about it that hill is probably only 1/8 mile.
>
> I'll add in this subthread, since I agree with most of what Fortunate
> Fool is suggesting so far.
>
> For low-mileage runners (I'm about 20mpw also), 1 hill day/wk can be
> very effective and not risk injury. If you run hills hard - or steep
> (over, say, 10% slope) or long hills easy - it will work your muscles
> and may require more recovery time than your other runs. Generally run
> at most 1 less rep than you think you can do. Pay attention to how long
> it takes you to recover. Your race is about 3.5 wks from now, so you
> probably have time for 2, maybe 3, hill workouts if you don't overdo
> something.
>
>
> I'll just add a couple variations, which may or may not be the most
> appropriate for you - depending upon your strengths / weaknesses,
> steepness of your hills, steepness of your race route. Just something to
> add to menu.
>
> I like rolling hills (or running back down immediately, no walking,
> breath catching, etc), so I learn to run over the top of hills and down
> the other side. It always amuses me how many people I pass just after
> the top of the hill on rolling courses. (I'm extremely slow.)
>
> I tend to like "steep hill" workouts - high knee lift, straighten rear
> leg, etc - almost bounding up a hill. Emphasis is on vertical gain,
> rather than forward speed. I use it on shallow or short hills to get
> more power for the larger or steeper hills.
>
> Don't forget to run the downs, but be careful if they're steep. I'll
> generally run the downhill harder on my last rep since I don't have to
> go back up again. But this close to your race, I probably wouldn't do
> that unless you were on a soft surface - dirt, loose gravel, grass,
> snow. (Yesterday, I had my first run in the snow in the mountains for
> this winter, although lower elevation was still dirt.)
>
> >
> > I TRY to run 7 days but most of th etime it is only 5 or 6 (Weather,
> > obligations, etc).
>
> It sounded like your runs are fairly uniform. I agree with Fortunate
> Fool's suggestions below. You may need another rest day, depending on
> how you respond to hills. The longer runs will help you with endurance
> for the 5k. Diversity in training is good.
>
>
> >>>Fortunate Fool wrote:
> >>
> >>If you run 7 days a week, I would suggest changing your schedule from 7
> >>@ 4/3.1 to something with a little variance.
> >>
> >>If you can run 4 miles at least 4 days a week, you should work on
> >>running 5, 6 miles. The extra distance will help you greatly in the
> >>race. A lot of people on here do not suggest working out 7 days a week.
> >>
> >>
> >>Why not try the hill / speed workout 1 day a week, and try 2 days over
> >>5 miles. Leave the rest alone.
> >
>
> Dot
>
> --
> "Magic rocks and roots - the ones that trip you but you can never find
> afterwards" - Matt Carpenter
I think we're now dealing with some multiple personality disorder
trolls.
Eric
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