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Date: 22 Aug 2006 05:41:34
From: stryped
Subject: Update (training for a 5k)
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x-no-archive:yes
Went with my daughter to a track at the local park. I do not know how
far equls a mile, but I figured 4 times. My daughter was able to make
it 1.5 times around before having to walk, so I figure that is close to
1/2 mile. I figure she will be able to go completely arounf by the end
of ober.
just for the heck of it, I ran around the track 4 times to see how fast
I could do a mile. (If 4 times equal a mile). I did it in 6:21. Is that
very good? WHy cant I even run a 5K at an average of 7:21 then? It
seems to take me 27-28 minutes total.
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Date: 22 Aug 2006 11:37:43
From: runsrealfast
Subject: Re: Update (training for a 5k)
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stryped wrote:
> x-no-archive:yes
>
> What is a good schedule the week of race day? What about the week
> before?
assuming your racing on a saturday:
starting with week b/f
monday- easy run
tues-off
wend-speed work
thurs-real easy run
friday-off
sat-long run
sunday-off
monday-easy run
tues-off
wend-speed work
thurs-real easy run
friday-off
sat-RACE!
as far as the miles go that would depend on how the next 8 week go.
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Date: 22 Aug 2006 11:20:37
From: runsrealfast
Subject: Re: Update (training for a 5k)
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stryped wrote:
> x-no-archive:yes
>
> On the days I lift wieghts I plan on taking my daughter to the park and
> maybe running a mile for speed. WOuld this hurt anything?
It really wouldn't hurt, if you are recovered from the run the day
before. The purpose of the off day is to allow your body to rest
(recover) from the previous days run. When you get into good enough
shape, overnight is good enough recovery time. Sometimes runners will
do recovery runs, those are usually the day after hard track workout
days. if you feel you have enough rest then it would not hurt, but
personally I would rather (especally in the first few weeks) see you
take a day and let your body rest. Otherwise those longer saturday runs
will get real hard.
John
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Date: 22 Aug 2006 10:53:33
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
What is a good schedule the week of race day? What about the week
before?
runsrealfast wrote:
> stryped wrote:
>
> > So longer runs are better than shorter ones? Say this afternoon I run
> > for 3.6 miles. What intensity should I shoot for? Or when preparing for
> > a 5k should I run shorter distances but try to run quicker?
>
>
> No in your situation work on improving your base first. I wouldn't
> worry to much about the speed yet. Alot can be accomplished in 8 weeks.
> As for longer run intensidy. First of all you need to complete the run.
> Another piece of advice that is common is that if you can't hold a
> conversation then you are running to hard. I would go out and run that
> 3.6 at a pace that you are comfortable at. On your weekend run (5+
> miles) you should do the "can I hold a conversation" run. With these
> shorter runs, you will know if you ran to hard the next day. If you
> can't get out of bed then you ran to hard. If after a day of rest you
> can't do the next run then slow down and maybe even cut the milage. You
> just have to feel your body out. Even test it a little. Just don't hurt
> yourself.
>
> After a 5 weeks of good running you can try doing some pace work. I
> wouldn't call it speed work yet. You just want to do intervals at (or a
> little faster than) your goal race pace. But like I said b/f don't
> worry about it yet. Get some milage under your belt.
>
>
> John
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Date: 22 Aug 2006 10:52:01
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
On the days I lift wieghts I plan on taking my daughter to the park and
maybe running a mile for speed. WOuld this hurt anything?
runsrealfast wrote:
> stryped wrote:
>
> > So longer runs are better than shorter ones? Say this afternoon I run
> > for 3.6 miles. What intensity should I shoot for? Or when preparing for
> > a 5k should I run shorter distances but try to run quicker?
>
>
> No in your situation work on improving your base first. I wouldn't
> worry to much about the speed yet. Alot can be accomplished in 8 weeks.
> As for longer run intensidy. First of all you need to complete the run.
> Another piece of advice that is common is that if you can't hold a
> conversation then you are running to hard. I would go out and run that
> 3.6 at a pace that you are comfortable at. On your weekend run (5+
> miles) you should do the "can I hold a conversation" run. With these
> shorter runs, you will know if you ran to hard the next day. If you
> can't get out of bed then you ran to hard. If after a day of rest you
> can't do the next run then slow down and maybe even cut the milage. You
> just have to feel your body out. Even test it a little. Just don't hurt
> yourself.
>
> After a 5 weeks of good running you can try doing some pace work. I
> wouldn't call it speed work yet. You just want to do intervals at (or a
> little faster than) your goal race pace. But like I said b/f don't
> worry about it yet. Get some milage under your belt.
>
>
> John
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Date: 22 Aug 2006 09:24:42
From: runsrealfast
Subject: Re: Update (training for a 5k)
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stryped wrote:
> So longer runs are better than shorter ones? Say this afternoon I run
> for 3.6 miles. What intensity should I shoot for? Or when preparing for
> a 5k should I run shorter distances but try to run quicker?
No in your situation work on improving your base first. I wouldn't
worry to much about the speed yet. Alot can be accomplished in 8 weeks.
As for longer run intensidy. First of all you need to complete the run.
Another piece of advice that is common is that if you can't hold a
conversation then you are running to hard. I would go out and run that
3.6 at a pace that you are comfortable at. On your weekend run (5+
miles) you should do the "can I hold a conversation" run. With these
shorter runs, you will know if you ran to hard the next day. If you
can't get out of bed then you ran to hard. If after a day of rest you
can't do the next run then slow down and maybe even cut the milage. You
just have to feel your body out. Even test it a little. Just don't hurt
yourself.
After a 5 weeks of good running you can try doing some pace work. I
wouldn't call it speed work yet. You just want to do intervals at (or a
little faster than) your goal race pace. But like I said b/f don't
worry about it yet. Get some milage under your belt.
John
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Date: 22 Aug 2006 09:06:24
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
So longer runs are better than shorter ones? Say this afternoon I run
for 3.6 miles. What intensity should I shoot for? Or when preparing for
a 5k should I run shorter distances but try to run quicker?
runsrealfast wrote:
> stryped wrote:
>
> > Do you think slightly over 25 minutes is a respectible goal for me in
> > the 5k?
>
> Yes. Set your goal and do what you need to do to reach that goal. Then
> next time set a faster goal.
>
> > Are there tricks to pace myself, count my steps or something experts
> > use?
>
> After a while you just can feel how fast you are going. It comes with
> experience. Alot of times we will talk about doing intervals at a % of
> our max (weight lifters do this to). I might say I am going to run 1000
> meter intervals at 85% of 5k pace. Knowing how hard I run the 5k I
> would tapper back 15%. I know thats hard to figure now, but with more
> running experience you can start to figure it out.
>
> John
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Date: 22 Aug 2006 08:52:49
From: runsrealfast
Subject: Re: Update (training for a 5k)
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stryped wrote:
> Do you think slightly over 25 minutes is a respectible goal for me in
> the 5k?
Yes. Set your goal and do what you need to do to reach that goal. Then
next time set a faster goal.
> Are there tricks to pace myself, count my steps or something experts
> use?
After a while you just can feel how fast you are going. It comes with
experience. Alot of times we will talk about doing intervals at a % of
our max (weight lifters do this to). I might say I am going to run 1000
meter intervals at 85% of 5k pace. Knowing how hard I run the 5k I
would tapper back 15%. I know thats hard to figure now, but with more
running experience you can start to figure it out.
John
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Date: 22 Aug 2006 08:26:21
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
Do you think slightly over 25 minutes is a respectible goal for me in
the 5k?
Are there tricks to pace myself, count my steps or something experts
use?
runsrealfast wrote:
> stryped wrote:
> > x-no-archive:yes
> >
> > Went with my daughter to a track at the local park. I do not know how
> > far equls a mile, but I figured 4 times. My daughter was able to make
> > it 1.5 times around before having to walk, so I figure that is close to
> > 1/2 mile. I figure she will be able to go completely arounf by the end
> > of ober.
> >
> > just for the heck of it, I ran around the track 4 times to see how fast
> > I could do a mile. (If 4 times equal a mile). I did it in 6:21. Is that
> > very good? WHy cant I even run a 5K at an average of 7:21 then? It
> > seems to take me 27-28 minutes total.
>
> Running a mile in under 7 minutes isn't all that bad. I'll bet it put
> you faster than 70% of the population (general population). Just keep
> at it. Your always going to be able to run a mile faster than 5k pace.
> Just the way it works. you should be able to do a 1/2 mile faster than
> mile pace, 400 meters faster than 800 pace etc.
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Date: 22 Aug 2006 08:13:59
From: runsrealfast
Subject: Re: Update (training for a 5k)
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Donovan Rebbechi wrote:
> I'd say sub 5 is pretty respectable. Anything over 6 is kind of weak.
what are you comparing him to. Lets go pick 100 people off the streets
in NY and i'll bet he's faster than 60-80%. But go to the NYC marathon
and 90% of them could beat him. I wouldn't say for someone that runs as
much (or little) as him that 6:30 is all that bad.
John
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Date: 22 Aug 2006 18:34:30
From: Donovan Rebbechi
Subject: Re: Update (training for a 5k)
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On 2006-08-22, runsrealfast <tay01020@yahoo.com > wrote:
>
> Donovan Rebbechi wrote:
>
>> I'd say sub 5 is pretty respectable. Anything over 6 is kind of weak.
>
>
> what are you comparing him to. Lets go pick 100 people off the streets
> in NY and i'll bet he's faster than 60-80%. But go to the NYC marathon
> and 90% of them could beat him. I wouldn't say for someone that runs as
> much (or little) as him that 6:30 is all that bad.
In my opinion, lack of training doesn't make a weak performance any more impressive,
so I don't adjust for that.
Ultimately, what constitutes a "good mile time" is entirely subjective, so I
don't see much point trying to defend my opinion or rebut yours.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord
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Date: 22 Aug 2006 08:10:49
From: runsrealfast
Subject: Re: Update (training for a 5k)
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stryped wrote:
> x-no-archive:yes
>
> Went with my daughter to a track at the local park. I do not know how
> far equls a mile, but I figured 4 times. My daughter was able to make
> it 1.5 times around before having to walk, so I figure that is close to
> 1/2 mile. I figure she will be able to go completely arounf by the end
> of ober.
>
> just for the heck of it, I ran around the track 4 times to see how fast
> I could do a mile. (If 4 times equal a mile). I did it in 6:21. Is that
> very good? WHy cant I even run a 5K at an average of 7:21 then? It
> seems to take me 27-28 minutes total.
Running a mile in under 7 minutes isn't all that bad. I'll bet it put
you faster than 70% of the population (general population). Just keep
at it. Your always going to be able to run a mile faster than 5k pace.
Just the way it works. you should be able to do a 1/2 mile faster than
mile pace, 400 meters faster than 800 pace etc.
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Date: 22 Aug 2006 07:37:41
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
Even for a new runner like me?
Donovan Rebbechi wrote:
> On 2006-08-22, stryped <stryped@hotmail.com> wrote:
> > x-no-archive:yes
> >
> > Well what is good for my age group to run a mile in then?
>
> Your age shouldn't be much of an issue at this stage.
>
> I'd say sub 5 is pretty respectable. Anything over 6 is kind of weak.
>
> Like your distance times, your mile time should improve substantially as your
> endurance gets better. Runners who have a good endurance base often describe
> the mile as a "sprint", in the sense that they are able to sustain a higher
> portion of their 400m speed through the longer distance.
>
> Cheers,
> --
> Donovan Rebbechi
> http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 15:04:42
From: Donovan Rebbechi
Subject: Re: Update (training for a 5k)
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On 2006-08-22, stryped <stryped@hotmail.com > wrote:
> x-no-archive:yes
>
> Even for a new runner like me?
I don't know what is a good time for a couch potato, or an obese person, or whatever.
I do know that you're not going to get any faster by making excuses for being slow.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 06:45:40
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
I meant she is tall skinny and lanky, like some runners and not short,
fat, etc.
Can I not even post for help on here with my daughter and I running
without someone accusing me of something?
lanceandrew@aol.com wrote:
> any doubt a "tool" ? the dead giveaway was when he described his so
> called 5 or 6 year old daughter as having a "runner's body".
> something about that just strikes as kind of john mark karr-ish. i
> don't see a sane and authentic parent saying something like this. am i
> the only one who finds that comment bizarre? boy or girl,
> characterizing a 5 or 6 year old as having a "runner's body" is pretty
> damn creepy in my book.
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Date: 22 Aug 2006 06:42:17
From: stryped
Subject: Re: Update (training for a 5k)
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x-no-archive:yes
Well what is good for my age group to run a mile in then?
Donovan Rebbechi wrote:
> On 2006-08-22, stryped <stryped@hotmail.com> wrote:
>
> > just for the heck of it, I ran around the track 4 times to see how fast
> > I could do a mile. (If 4 times equal a mile). I did it in 6:21. Is that
> > very good?
>
> Not really. But it's better than a 27 minute 5k.
>
> > WHy cant I even run a 5K at an average of 7:21 then? It seems to take me
> > 27-28 minutes total.
>
> Because your endurance is poor. Run more mileage and it will improve.
>
> Cheers,
> --
> Donovan Rebbechi
> http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 14:27:16
From: Donovan Rebbechi
Subject: Re: Update (training for a 5k)
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On 2006-08-22, stryped <stryped@hotmail.com > wrote:
> x-no-archive:yes
>
> Well what is good for my age group to run a mile in then?
Your age shouldn't be much of an issue at this stage.
I'd say sub 5 is pretty respectable. Anything over 6 is kind of weak.
Like your distance times, your mile time should improve substantially as your
endurance gets better. Runners who have a good endurance base often describe
the mile as a "sprint", in the sense that they are able to sustain a higher
portion of their 400m speed through the longer distance.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 13:28:12
From: Donovan Rebbechi
Subject: Re: Update (training for a 5k)
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On 2006-08-22, stryped <stryped@hotmail.com > wrote:
> just for the heck of it, I ran around the track 4 times to see how fast
> I could do a mile. (If 4 times equal a mile). I did it in 6:21. Is that
> very good?
Not really. But it's better than a 27 minute 5k.
> WHy cant I even run a 5K at an average of 7:21 then? It seems to take me
> 27-28 minutes total.
Because your endurance is poor. Run more mileage and it will improve.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 06:27:12
From:
Subject: Re: Update (training for a 5k)
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any doubt a "tool" ? the dead giveaway was when he described his so
called 5 or 6 year old daughter as having a "runner's body".
something about that just strikes as kind of john mark karr-ish. i
don't see a sane and authentic parent saying something like this. am i
the only one who finds that comment bizarre? boy or girl,
characterizing a 5 or 6 year old as having a "runner's body" is pretty
damn creepy in my book.
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