How many miles did you run today?

[Meis]

Originally Posted by SUPER K

find a 10k road race. chances are you'd run faster than 45 minutes in a race situation.


some track work is also helpful to work on speed

so true. Speedwork will make a huge difference. If you don't have anywhere good to do an interval workout you can always do a normal distance run while rotating something like 1min hard - 2 min regular pace.

 

[NewYorkIslander]

I'm so stoked...had an IT Band issue the past two weeks, and gradually did a couple of 6 milers with plenty of rest in between this week...yesterday I did my standard (used to be daily before I started going back to the gym) 8 miles, and I feel GREAT!

I wish I would have been healthy enough to run the Brooklyn 1/2 yestreday though...was a great day for it...oh well, next year!

 

[Young Pro]

10km in 44:40 today. Not the most measured run, had to really sprint the last half mile or so to make the time, but very pleased overall with my progress so far.

Think I'm going to start mixing in some speed bursts (~1-2 minute sprints) every 7-8 minutes or so. Thoughts?

 

[why]

Originally Posted by Young Pro

Think I'm going to start mixing in some speed bursts (~1-2 minute sprints) every 7-8 minutes or so. Thoughts?

Honestly, I'd do them only once a week or so on what used to be rest days. It'll probably help out a lot more and not mess up your pacing.

Then again, jwied is a much better distance athlete than probably most on this forum and a hell of a lot better than I am. I suck as soon as I get off the track and hit the road (PR for a 10K is right around yours).

 

[rjmaiorano]

6 mile trail run in a few mins.. the Rock n' Roll Marathon in the background is making me feel lazy.

 

[Tokyo Slim]

Just started running again two weeks ago (treadmill) Ran my first mile in about twelve years last week. Ran two miles yesterday.

 

[Young Pro]

Originally Posted by why

Honestly, I'd do them only once a week or so on what used to be rest days. It'll probably help out a lot more and not mess up your pacing.

Good idea, that's along the lines of what I was thinking. I'm only running twice a week right now anyway, I hit the bike for ~18-20 miles the other two days to minimize knee/shin impact and just to keep things interesting.

 

[globetrotter]

I just started running yesterday, for the first time in about 10 years. not very long, but it was a start.

 

[gamelan]

back to running after a 6 week forced hiatus due to a car accident!

5K at 8:51 yesterday. 4.35 at 8:59 today.

-Jeff

 

[jwied82]

44'40 10k off 2 days a week is good! You could improve that by minutes just by building a bigger mileage base, without any speedwork.

I myself never really do the bursts in the middle of a run thing. sometimes i will gradually ratchet up the pace throughout a run or try to finish a run at a faster pace, but i dont like alternating bewteen paces throughout a run, it just doesnt feel good to me. When i want to get speedwork in will just do intervals with rest between or a steadily paced tempo run.
I know ive heard the argument that bursts during a run simulate what you might do in a race, but in reality most people arent going to be trying to cover surges from other people in races or adjusting to pace changes as part of competitive tactics.

 

[amerikajinda]

I ran two miles on the treadmill at my gym last night.

 

[AlanC]

I'm still trying to bounce back from several weeks of inconsistent running due to knee and back problems. I was up to 4 miles consistently when I had to back off due to the injuries. Last Friday I pushed through to 3 miles, and was fairly pleased. I ran again yesterday but hit the wall at 2.5 miles. Very frustrating. I've got a couple of 5ks I want to run this month, and I'm not at the level I'd like to be.

So, back at it tomorrow, I guess.

 

[rjmaiorano]

Originally Posted by AlanC

I'm still trying to bounce back from several weeks of inconsistent running due to knee and back problems. I was up to 4 miles consistently when I had to back off due to the injuries. Last Friday I pushed through to 3 miles, and was fairly pleased. I ran again yesterday but hit the wall at 2.5 miles. Very frustrating. I've got a couple of 5ks I want to run this month, and I'm not at the level I'd like to be.

So, back at it tomorrow, I guess.

It's not what you want to hear. But if you do have serious knee or back problems I would scale back the running significantly and concentrate on low impact cardio (swimming, rowing etc...) If you plan on racing then put in a small run every so often or when you feel good to keep the legs in running form.

I have found racing (not at the elite level) to be more a fitness thing than a specific training issue. I ran my first 1/2 marathon at 1:29 and logged ~10 miles a week... the rest of the cardio was all rowing.

 

[Young Pro]

10km in 44 minutes flat today

 

[Bill Smith]

I'm doing about 5km runs three times a week. I just started running a month ago, so I am just up 5km now. I hope to go longer distances by the end of the Summer.