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Date: 08 Sep 2006 11:05:05
From: stryped
Subject: When do I need to work on speed work?
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x-no-archive:yes
trying to get ready for a 5k the end of ober. I just noticed it is
almost all uphill. I have uped my mileage. I am now running 4 miles a
day 5 days a week.
My times are still in the 8 minute mile range. There are hills where I
run but probalbly not all uphill like where the race will be.
Any suggestions on how to lower time? Should I still be increasing
mileage or should I start some speed work?
Also, concernign mileage, is it best to run like I am 4 miles 5 days a
week or to run like 8 miles two days a week and 4 miles 1 day a week.
If that makes sense.
because of family and work situations I am limited to around 30-40
minutes of running per day.
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Date: 08 Sep 2006 12:43:04
From: runsrealfast
Subject: Re: When do I need to work on speed work?
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stryped wrote:
> x-no-archive:yes
>
> trying to get ready for a 5k the end of ober. I just noticed it is
> almost all uphill.
uggg. I hate All anything races. We had a 5k in HS that was up a forest
service road and it was all uphill. The marathon that I ran
(california international) was mostly downhill and the easiest part of
the run was a huge bridge (uphill running muscles). You will have to
find a hill and do some repeats up them. Don't run them as hard as you
can. Maintain a pace that you are comfortable with. It might also be a
good idea to get a course that is rolling for your easy and long runs
John
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Date: 08 Sep 2006 19:09:45
From: Dot
Subject: Re: When do I need to work on speed work?
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stryped wrote:
> x-no-archive:yes
>
> trying to get ready for a 5k the end of ober. I just noticed it is
> almost all uphill.
How much uphill? in thousands of feet or slope - whatever works for you
to describe?
>I have uped my mileage. I am now running 4 miles a
> day 5 days a week.
Have you upped the amount of hills you run / wk and/or their intensity?
If you're worried about hills, then run hills? Specificity, specificity,
specificity.
>
> My times are still in the 8 minute mile range. There are hills where I
> run but probalbly not all uphill like where the race will be.
>
> Any suggestions on how to lower time? Should I still be increasing
> mileage or should I start some speed work?
I make little hills bigger by using the steep-hill / bounding type
drills that I posted the other day. (Thread "short stride problem")
I did a 4-mi uphill race early in the spring, and traditional speed work
wouldn't have helped tiddly squat. But hiking / running hills does help
for those races. And your pace will probably be slower than normal.
Sometimes finishing faster in races comes by slowing pace in training -
because it's slowed by slope or other terrain issues. Your cardio system
will be working just as hard.
>
> Also, concernign mileage, is it best to run like I am 4 miles 5 days a
> week or to run like 8 miles two days a week and 4 miles 1 day a week.
> If that makes sense.
whatever works.
--
"Magic rocks and roots - the ones that trip you but you can never find
afterwards" - Matt Carpenter
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Date: 09 Sep 2006 07:56:44
From: Beginning runner
Subject: Re: When do I need to work on speed work?
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In article <1157738705.227166.74740@d34g2000cwd.googlegroups.com >,
"stryped" <stryped@hotmail.com > wrote:
> trying to get ready for a 5k the end of ober. I just noticed it is
> almost all uphill.
Please don't tell us that the course is a loop.
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Date: 09 Sep 2006 17:14:22
From: joe positive
Subject: Re: When do I need to work on speed work?
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Beginning runner wrote:
> In article <1157738705.227166.74740@d34g2000cwd.googlegroups.com>,
> "stryped" <stryped@hotmail.com> wrote:
>
>> trying to get ready for a 5k the end of ober. I just noticed it is
>> almost all uphill.
>
> Please don't tell us that the course is a loop.
It's one of those Escher 5K courses.
--
live! vicariously!
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Date: 09 Sep 2006 14:37:32
From: Brian Baresch
Subject: Re: When do I need to work on speed work?
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>> trying to get ready for a 5k the end of ober. I just noticed it is
>> almost all uphill.
>
>Please don't tell us that the course is a loop.
It's an out-and-back along the route your parents took to school.
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading
If you're going through hell, keep going. --Winston Churchill
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Date: 09 Sep 2006 15:42:03
From: Beginning runner
Subject: Re: When do I need to work on speed work?
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In article <8u56g2hfr882l76k5mqqbhu5osatt1arf0@4ax.com >,
Brian Baresch <brian_news2@peacenik.removethisstuff.net > wrote:
> >> trying to get ready for a 5k the end of ober. I just noticed it
> >> is almost all uphill.
> >
> >Please don't tell us that the course is a loop.
>
> It's an out-and-back along the route your parents took to school.
The one in the snow?
I figured out that it's a loop, with a hell of a cliff for the last foot
of the course.
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Date: 09 Sep 2006 19:23:03
From: Mark Hutchinson
Subject: Re: When do I need to work on speed work?
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Brian Baresch <brian_news2@peacenik.removethisstuff.net > wrote
>>> trying to get ready for a 5k the end of ober. I just
>>> noticed it is almost all uphill.
>>
>>Please don't tell us that the course is a loop.
>
> It's an out-and-back along the route your parents took to
> school.
Or the one you walked, barefoot, in the snow.
--
__________________
--
Posted via a free Usenet account from http://www.teranews.com
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Date: 09 Sep 2006 06:07:31
From: Al Bundy
Subject: Re: When do I need to work on speed work?
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stryped wrote:
> x-no-archive:yes
>
> trying to get ready for a 5k the end of ober. I just noticed it is
> almost all uphill. I have uped my mileage. I am now running 4 miles a
> day 5 days a week.
>
> My times are still in the 8 minute mile range. There are hills where I
> run but probalbly not all uphill like where the race will be.
>
> Any suggestions on how to lower time? Should I still be increasing
> mileage or should I start some speed work?
>
> Also, concernign mileage, is it best to run like I am 4 miles 5 days a
> week or to run like 8 miles two days a week and 4 miles 1 day a week.
> If that makes sense.
>
> because of family and work situations I am limited to around 30-40
> minutes of running per day.
I think I understand why your posts never make sense, but that's
another story.
How in the hell are you going to run 8 miles anyway if you only have
30-40 minutes run time? It's a stupid question to ask about upping
mileage when you say you don't have time for more than four miles.
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