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How many miles did you run today? - Page 47

post #691 of 12849
Rowed (because that's what real men do) 6,000 Meters at 2:04/500M.

I have more work to do.
post #692 of 12849
15 miles, 1:49 and change. In good shape for Boston in 4 weeks, barring some accident. One more 20-miler, next weekend, then the taper.

About 45 F, didn't carry water. I know that gel works for me during a race, but I don't use it for training runs, only water. (I figure, perhaps mistakenly, that if I train without it, my body doesn't expect the extra calories and has to build up its own energy stores.) And only water and gel during the race. Sports drinks don't sit well with me during a race, or at least not in combination with gel.

Three purposeful running days a week (tempo, speed, long) allow for ample recovery and minimizes injury. That's my experience, anyway. No junk miles.
post #693 of 12849
0 miles
post #694 of 12849
6 miles, Central Park loop again. Takes about an hour, and the hills still kill me
post #695 of 12849
6 miles today.

I've gone from running everyday to just doing 2 long runs every week. The other 5 days, I do this workout:
Sprint one block
15 burpees
30 seconds shadow boxing
jog 2 blocks
repeat x 5 (usually)

and it has been kicking my ass.
post #696 of 12849
Ran for 2.5 miles today. Hit a wall at 2 mile and couldn't get my ass going any further (but, it's the fastest 2 miler I've done in months). Those cigs/drinks last night killed me today. Got on the bike for a little bit to make up for the lost.
post #697 of 12849
four miles this morning, forgot how much earlier I have to wake up the little one, so I had to cut it short. Kind of slow, but part of that was the road-trip food from Sunday.
post #698 of 12849
12 on Sunday, including a 15K in Central Park.
post #699 of 12849
Quote:
Originally Posted by bowlhead99 View Post
6 miles, Central Park loop again. Takes about an hour, and the hills still kill me

If you are not already doing this, devote a mid-week morning or evening purely to hill work-outs on either the Harlem Hills or Cat Hill. Run a warm-up. Start flat and hit the bottom of the hill at your chosen pace. As you hit the incline, lean forward with your back tall. Lift your knees and focus more on vertical, rather than forward, motion. Lift through your hip flexors and push down with your glutes and calves. Keep your shoulders relaxed and low as you pump your arms. Shorten your stride. Stay on your toes. Depending your conditioning, do 3 to 10 repeats, totaling 20 to 40 minutes of hill repeats.

Good luck.
post #700 of 12849
5 miles around a lake, then a 3 mile walk in the evening.
post #701 of 12849
5.5 trail.
post #702 of 12849
Does anyone do interval sprints for muscle gains? I run about 9 miles and lift 3x every week. Ive noticed I am having a hard time gaining muscle mass. Does anyone know what a typical interval sprint workout session should be. How long should my runs be and how many sprints should I do per workout?
post #703 of 12849
Quote:
Originally Posted by tuba74 View Post
Does anyone do interval sprints for muscle gains? I run about 9 miles and lift 3x every week. Ive noticed I am having a hard time gaining muscle mass. Does anyone know what a typical interval sprint workout session should be. How long should my runs be and how many sprints should I do per workout?

I would not recommend intervals for muscle gain. They are basically a speed workout. There are many variations. I have done this when I wanted to boost speed quickly. Do it one time per week.

Do 8-10 100-yard dashes, 8-10 60-yard dashes, and 8-10 40-yard dashes. Walk back from each sprint and take a 90-second break between every 3 100s and every 3 60s, and a 60-second breather between every 3 40-yard dashes.
post #704 of 12849
forgive my ignorance cause im new to running but explain to me the bodies of sprinters compared to marathon runners? How do the sprinters get massive bulk if this is what they do to train?
post #705 of 12849
This is not how all sprinters train, this is just an interval sprint run that you can fold into your weekly runs.

It is worth knowing that not all sprinters acquire large muscle mass and that sprinting is not an efficient way to develop large legs. Lifting is.

In any event, there are several sites that provide pretty comprehensive information on training as a sprinter. Training to be a sprinter is, of course, very different than incorporating sprint intervals into an overall running workout. If you are so inclined, look at, for example:

http://www.brianmac.co.uk/sprints/

or http://www.bodybuilding.com/fun/tomgreen.htm

or

http://www.dragondoor.com/articler/mode3/269/
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