Runners--how do you speed up?
Ok, I've been successfully running 5k's since October of last year, and did my first 10k this October. I started out at a 15 minute mile and have now moved up to about a 13/13.5 minute mile since the spring. As I trained for the 10k I realized that it was ok over the summer, but that once I started teaching in the fall, it was hard to make the training fit into my schedule.
I have a friend that keeps telling me that one day I'm going to want to expand my range and do the half or full marathon. I keep saying why? I like my 5's, the 10 wasn't terrible, but I don't see spending the time that would be needed to run a half. But on the otherhand...
As a paramedic, I've done EMS for the Boilermaker in Utica (I live very near-only an hour south) and have started to think it would be great to do that 15k just to say--I used to pick up people that had trouble running the race as a fat medic who couldn't run to catch up with the patient when they went down in my assigned area! Now I can run the race without trouble.
My question is that with a 13 minute mile, we're talking about needing a minimum of 2 hours to run the race-plus stretching before and after and strength training at a couple of points during the week. How will I find the time. Also, I know that most people who run the race do it with 9-10 minutes or alot less for the professionals. I worked on speeding up by sprinting but even so, my body seems to know where that 13 min mile is and I ran my last race at a 12:39 pace. I'm not sure if it is a mental block or a physical block that keeps me from speeding up?
Any ideas for ways to help me work on this?
I have a friend that keeps telling me that one day I'm going to want to expand my range and do the half or full marathon. I keep saying why? I like my 5's, the 10 wasn't terrible, but I don't see spending the time that would be needed to run a half. But on the otherhand...
As a paramedic, I've done EMS for the Boilermaker in Utica (I live very near-only an hour south) and have started to think it would be great to do that 15k just to say--I used to pick up people that had trouble running the race as a fat medic who couldn't run to catch up with the patient when they went down in my assigned area! Now I can run the race without trouble.
My question is that with a 13 minute mile, we're talking about needing a minimum of 2 hours to run the race-plus stretching before and after and strength training at a couple of points during the week. How will I find the time. Also, I know that most people who run the race do it with 9-10 minutes or alot less for the professionals. I worked on speeding up by sprinting but even so, my body seems to know where that 13 min mile is and I ran my last race at a 12:39 pace. I'm not sure if it is a mental block or a physical block that keeps me from speeding up?
Any ideas for ways to help me work on this?
Scootermedic
A Success!!
RNY 3/24/09
Start Weight / Surg. / Last Dr. Appt.
248 (plus) / 234 / 133 (5/9/11)
A Success!!
RNY 3/24/09
Start Weight / Surg. / Last Dr. Appt.
248 (plus) / 234 / 133 (5/9/11)
Repitition. Just keep running and eventually you'll get a little more comfortable running faster. You can also do track work where you run all out for 400 meters, walk for 200-400 meters and repeat six to eight times. This increases your cardiovascular endurance and recovery. Once 400 meters is easy increase the fast track and decrease the resting time.
Don't stress out on how fast you are, it's much more important to feel like your enjoying the run.
Rob
Don't stress out on how fast you are, it's much more important to feel like your enjoying the run.
Rob
From working the Boilermaker, you know that this is an amazing race to run. I think this would be a great goal for you for 2011. The Utica Roadrunners even posts a training schedule based on three days a week of running. Here's a link to last year's schedule. www.train2run15k.com/Trainingmaterial.html. It's a couch to 15K program so you're already ahead of the game.
As far as improving speed, the best way that I've found is interval work. I prefer to do it on a treadmill, because then I maintain a consistent speed. I mix up the speed and distance. For example, after a 10 minute warm-up, try one of these workouts each week.
6-8 repetitions of 200 meters at 10:30 pace with 1 minute of walking/jogging between each repetition. You want a pace that's hard, but that you can hold for the given distance
4 to 6 repetitions of 400 meters at 10:45 pace with 1.5 minutes of walking/jogging between each repetition.
2 to 4 repetitions of 800 meters at 11:00 pace with 2 minutes of walking/jogging between each repetition.
As these start to get easier, just increase the pace a little bit in subsequent weeks. You should find it easier to run a little faster on your other runs during the week.
There are large groups of people who train on the course Saturday mornings if you want to come out and do a practice run as the event gets closer.
Cassie
As far as improving speed, the best way that I've found is interval work. I prefer to do it on a treadmill, because then I maintain a consistent speed. I mix up the speed and distance. For example, after a 10 minute warm-up, try one of these workouts each week.
6-8 repetitions of 200 meters at 10:30 pace with 1 minute of walking/jogging between each repetition. You want a pace that's hard, but that you can hold for the given distance
4 to 6 repetitions of 400 meters at 10:45 pace with 1.5 minutes of walking/jogging between each repetition.
2 to 4 repetitions of 800 meters at 11:00 pace with 2 minutes of walking/jogging between each repetition.
As these start to get easier, just increase the pace a little bit in subsequent weeks. You should find it easier to run a little faster on your other runs during the week.
There are large groups of people who train on the course Saturday mornings if you want to come out and do a practice run as the event gets closer.
Cassie
"Hard things take time to do. Impossible things take a little longer."
I just did a little research on the boilermaker. There were 10 people who finished with a 12:39 pace so assuming you did that, you would not be alone. This year, you would also have beaten 500 people. As far as deciding whether you "belong" or not, I'd say that you do.
The question is, do you want to. I am not going to say that it's something you have to do but it's something you can do if you want to. For me the thrill of finishing a half or full just isn't there anymore. With that said, there was nothing like finishing my first marathon after 5 months of training. Once you finish, you will realize that there are not many things that you can't do. Now, I mostly run the 5 and 10K's and love it. I have been working on my times and they have gotten better.
My favorite workout is the mile repeat. The concept is what Cassie and Rob suggest. Warm up, run one in a time that is uncomfortable and walk for 3-4 minutes. Do another and finish feeling pretty beat pretty sure that you could not do another. Start with two and add another the next week. After you have done three start to increase the speed the next week. For 5K's I'd work on 2-3 and 10K's 4-5. For a half I might do 7-8. I know that it seems like a lot but you work up to it gradually so it really isn't that tough. The workouts themselves are tough and you will leave knowing that you killed it.
Don't run a half or a full because someone else says you should but by all means if you have the itch, go for it.
The question is, do you want to. I am not going to say that it's something you have to do but it's something you can do if you want to. For me the thrill of finishing a half or full just isn't there anymore. With that said, there was nothing like finishing my first marathon after 5 months of training. Once you finish, you will realize that there are not many things that you can't do. Now, I mostly run the 5 and 10K's and love it. I have been working on my times and they have gotten better.
My favorite workout is the mile repeat. The concept is what Cassie and Rob suggest. Warm up, run one in a time that is uncomfortable and walk for 3-4 minutes. Do another and finish feeling pretty beat pretty sure that you could not do another. Start with two and add another the next week. After you have done three start to increase the speed the next week. For 5K's I'd work on 2-3 and 10K's 4-5. For a half I might do 7-8. I know that it seems like a lot but you work up to it gradually so it really isn't that tough. The workouts themselves are tough and you will leave knowing that you killed it.
Don't run a half or a full because someone else says you should but by all means if you have the itch, go for it.
Scott
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Thank you for this reply. I didn't do the research, just my belief that I wasn't fast enough!! So maybe that mental block thing is really what is standing in my way.
I really find that having a training goal keeps me honest, so maybe I should list the Boilermaker as my next big goal. I still don't think a half or full marathon even sounds fun. Running is definately a great exercise that I seem to be able to maintain encouragement to do, but the thought of doing it for 3 or 4 straight hours just feels hideous. I think I could do it if I wanted to, but like you said, 5's and 10's seem to be enough to keep me active, so if I am enjoying them, I should keep doing them.
The interval training is where I was going, so I guess I just need to keep doing it and that should show up in my times even on the 5's. Thanks so much. I needed your answer to help me accept what I want to do, not what others think I should do.
I really find that having a training goal keeps me honest, so maybe I should list the Boilermaker as my next big goal. I still don't think a half or full marathon even sounds fun. Running is definately a great exercise that I seem to be able to maintain encouragement to do, but the thought of doing it for 3 or 4 straight hours just feels hideous. I think I could do it if I wanted to, but like you said, 5's and 10's seem to be enough to keep me active, so if I am enjoying them, I should keep doing them.
The interval training is where I was going, so I guess I just need to keep doing it and that should show up in my times even on the 5's. Thanks so much. I needed your answer to help me accept what I want to do, not what others think I should do.
Scootermedic
A Success!!
RNY 3/24/09
Start Weight / Surg. / Last Dr. Appt.
248 (plus) / 234 / 133 (5/9/11)
A Success!!
RNY 3/24/09
Start Weight / Surg. / Last Dr. Appt.
248 (plus) / 234 / 133 (5/9/11)
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