If anyone needs any running advice/tips just let me know...

[nick1985]

Cool, a health and fitness forum I just wanted to stop in and say that if anyone is looking to get into running, or already is, and wants some pointers about different things they can just shoot me a PM or post them here and I will try to answer them!

Im not trying to toot my horn, but I will give a small backround on myself so people know what type of running I have done.

High school:

Cross Country: 3 mile race here in Illinois, I did this my soph-senior year and loved it. My senior year I got my time down to about 16 mins.

Track:

I mostly ran the 400 meter and 800 meter dashes. I had my 400 down to 51 seconds and my 800 to 1:57.


College:

In college races are 8k (5 miles). I was doing about 100 miles a week of running...I went to a very intense Division III school. We were 3rd in nationals my freshman year and 2nd my sophmore year. So if you run a LOT of miles a week and have different aches and pains, chances are I have had the same and can help!

College PR's:

8k: 26:00
3 miles: 14:30
2 miles: 9:20
1 mile: 4:15
800 meter: 1:55
400 meter: :49


The one thing I have never done is a marathon

So if you need any tips just let me know (shoes, form, workout plan, stretches...) All that good stuff

 

[RagingBITCH]

Welcome back Marine! How was boot? Didn't you go to OCS?

I'd ask you about a marathon training plan (signed up for a course that starts in July) but guess you've never done one of those. So instead I'll ask, how do you increase your speed for 5K's, or just shorter runs in general?

 

[nick1985]

Originally posted by: RagingBITCH
Welcome back Marine! How was boot? Didn't you go to OCS?

I'd ask you about a marathon training plan (signed up for a course that starts in July) but guess you've never done one of those. So instead I'll ask, how do you increase your speed for 5K's, or just shorter runs in general?

I have to wait till fall to go back and finish OCS I smashed my head open real good on a foot locker after I tripped over someones crap in the squadbay in the middle of the night.


As far as increasing my speed for shorter runs, our overall workout plan in college was pretty simple. Simple is the key word in any running plan IMO...getting better at running IS simple, you run. A lot of times people try to over analyze running and make something so simple complicated.

For cross country 3 miles --- 5 miles we would have about a 4 month period of 'base' training. This is where you simply run a LOT of miles. No interval workouts or anything too fancy. Pick a day where you have 1 good long run (at least 2-3 miles farther than your next furthest run), pick another to have a tempo run (a quicker run, not in distance but pace). This tempo run needs to be challenging, if you arnt wanting to die at the end you didnt run it right. A 3rd day in the week is rest. So that leaves the other 4 for good solid runs...nothing fancy.


After this period is over your body will feel really tired. If you run any races at the end of your base training you may be discouraged, because your time will not be all that amazing..your body will be shit. After that 3-4 month period you can start toning down your overall mileage. This is when you would want to run at least 2 interval workouts a week.

In college we did 4x mile repeats with 60 seconds rest, and then on the other day we did 16x400 meter with 60 seconds rest. Im not saying this is a workout that everyone should try, its probably a bit extreme for most people. But, the idea remains the same. Maybe do 2xmile repeats and 8x400 meters. Keep the rest THE SAME. Short rest (60 seconds) is the key to the workout, it makes your body attuned to running when you want to quit.

So thats 2 days of the week, keep your tempo in the workout as well. You need to maintain your longer distance cardio workout. Also keep your long run as well, but its ok to start shaving a mile or 2 off from your long run. If you over-do it in this phase of training you will ruin your racing season.

Now in college the closer the National Championships got, the less running we would do. Our workout structure was the same, just every week a little bit more got shaved off. The week of nationals all we were doing was stretches, some strides, and maybe a couple miles a day This is the 'tapering' phase. Your body capitalizes on all your hard work at this stage. The reason why you are tapering off your workouts is to let your body be completely energized so it can take advantage of all the hard work you have done.

enjoy!

 

[crt1530]

Ouch. Any cool scar/stitches pics? Are you just hanging out at home until you head back to OCS?

 

[nick1985]

Originally posted by: crt1530
Ouch. Any cool scar/stitches pics? Are you just hanging out at home until you head back to OCS?

Nah nothing too neat. I didnt even know what planet I was on...they had IV's pumping morphine into me. Yeah Im pretty much just hanging out until the fall. I have a job at my local county government doing IT work in the time between.

 

[RagingBITCH]

Nick - thanks for the tips. I'm already doing one long distance run day (normally Saturdays)...trying to increase my base mileage. (Varies from 6-9 miles depending on how I'm feeling) Also doing a tempo day, hitting about 3-4 miles on my tempo days) Not doing any interval stuff yet though. Not too sure how I should approach that 3rd run though - should I do a 2nd tempo run, or an inbetween run that falls b/t tempo and long day?

 

[nick1985]

Originally posted by: RagingBITCH
Nick - thanks for the tips. I'm already doing one long distance run day (normally Saturdays)...trying to increase my base mileage. (Varies from 6-9 miles depending on how I'm feeling) Also doing a tempo day, hitting about 3-4 miles on my tempo days) Not doing any interval stuff yet though. Not too sure how I should approach that 3rd run though - should I do a 2nd tempo run, or an inbetween run that falls b/t tempo and long day?

If you are looking for a 3rd workout for your weekly schedule I suggest a fartlek run. (lol fart!)

If you arnt familiar with what this is, its just basically variation running. This was my typical fartlek:

1 Minute slight speed increase

1 Minute major speed increase

2 Minute rest

1 Minute slight speed increase

1 Minite Major speed increase

2 Minute rest

and so on...for the duration of the run.

You could tone this down and do :30/:30/1:00 pickups. The first speed pickup should just be a slight pickup from your normal stride, the second pickup you need to be hauling ass. For your rest, its a little more than a walk. I would jog so effing slow on my breaks just to catch my breath. This is a great way for your body to get to the next level, by forcing speed pick-ups when you feel like shit.

And the nice thing about this workout is it works for any distance, you can do 3 mile fartleks or 10, its just a great change of pace from a regular tempo run and it has great benefits.

 

[Megatomic]

Nick, you ever do any multisport events like duathlon or triathlon? I'm trying to figure out the best workout routine for du and tri so that neither workout ruins my efforts in the other workout.

Biking is hard on the quads, running is hard on the hams. Downhill running is hard on quads and hams, and my running trail is very hilly.

Any tips?

 

[nick1985]

No I havnt done that, but part of me has been wanting to start training for a triathalon now that I am out of college.

 

[bignateyk]

My left foot goes numb after 4 miles... any suggestions?

Also, what do you do to avoid heat exhaustion when running in 90+ degrees and sun? I normally run 5 miles, but the other day I went for a run and almost passed out after 3. I came home and my face was bright red, and I didn't stop sweating for like an hour.

 

[nick1985]

If your foot is going numb, are you sure you arnt tying your shoe too tight? Sometimes I catch myself doing that.

As far as heat exhaustion goes, just about all you can do to prevent it is to hydrate like crazy before hand. You could also alter your route so that you run by a drinking fountain or a hose or something about halfway through your run so you can douse yourself in the middle of your run.

Its a good idea to not go far from your home when running in severe heat conditions, if you do start feeling feint or you feel there is something really wrong, you can always get back to your house rather quickly.

 

[Megatomic]

Wear cool, moisture wicking clothing and carry a water bottle. Drink 8oz of water an hour before you run to make sure you start off properly hydrated in the first place.

Are you a really salty perspirer bignateyk? If so, you may need electrolyte tabs in your water. If you are only doing 4 or 5 miles, you won't need sports drinks.

I live in TX and run in the heat, too. These tips work and I don't dehydrate or get heat exhaustion.

 

[ElFenix]

nick1985 is out of college... god i feel old

 

[Megatomic]

Originally posted by: ElFenix
nick1985 is out of college... god i feel old

Imagine actually being old.

<---- old fart

 

[bignateyk]

Originally posted by: Megatomic
Wear cool, moisture wicking clothing and carry a water bottle. Drink 8oz of water an hour before you run to make sure you start off properly hydrated in the first place.

Are you a really salty perspirer bignateyk? If so, you may need electrolyte tabs in your water. If you are only doing 4 or 5 miles, you won't need sports drinks.

I live in TX and run in the heat, too. These tips work and I don't dehydrate or get heat exhaustion.

Moisture wicking clothing... would that be better than jogging shirtless? I am a salty perspirer, but I normally drink a 16oz gatoraide about 30 minutes before a run...

There is a park I run at about 200 yards from my house that has a 1.25 mile loop around it. There is really no way to get to a water fountain or hose... I guess I could carry some water with me though. Lately i've been waiting until sundown to go running...

I'll try lacing my shoes less tightly next time and see if that takes care of the numbness.

 

[MegaVovaN]

re: shirtless

unless it's cool and DRY where you run, I like clothes...here in TX if you run shirtless (when sun is down or behind clouds) the sweat will just stay on skin like oil. It can't evaporate due to huge humidity (air is already saturated with water).

 

[RagingBITCH]

Originally posted by: MegaVovaN
re: shirtless

unless it's cool and DRY where you run, I like clothes...here in TX if you run shirtless (when sun is down or behind clouds) the sweat will just stay on skin like oil. It can't evaporate due to huge humidity (air is already saturated with water).

I prefer shirtless...even with a moisture wicking shirt it sticks to me almost like a regular shirt. If I do go shirtless for my long runs I still carry a hand towel to dry off every once in a while. Shorter runs I don't worry too much about. (Although my 4.5 run today - was drenched like a long run, but attribute it more to the humidity)

 

[Megatomic]

I definitely prefer a shirt when I run as the sun is killer here in Texas. The sunburn from a week of running shirtless would suck. And in my experience, the moisture wicking shirts actually keep me cooler than regular shirts or going topless. But to each his own.

 

[SWScorch]

Hey nick! I was wondering where you were off to! You may not want to toot your own horn, but I will. Nick is freaking fast as hell!!! And he knows what he's talking aboot! Although I do have to disagree about your base phase tempo runs... I was always told that tempo runs, especially in base mode, should be comfortable, and you should feel invigorated rather than exhausted after them. But then again, I am more of a natural endurance/stamina guy than raw speed (which you seem to be) so tempos are my favorite workout and feel well within my comfort range even when I'm really pushing the pace. Ask me to do a single 400 in under 70 seconds, though, and I'll be puking as soon as I cross the line.

 

[sash1]

runners ftw

 

[nick1985]

Originally posted by: SWScorch
Although I do have to disagree about your base phase tempo runs... I was always told that tempo runs, especially in base mode, should be comfortable, and you should feel invigorated rather than exhausted after them. But then again, I am more of a natural endurance/stamina guy than raw speed (which you seem to be) so tempos are my favorite workout and feel well within my comfort range even when I'm really pushing the pace.

SWScorch brings up a valid point here, what works for 1 person may not work for the next. Reading your body and seeing how it responds to certain workouts is the best thing you can do. Something may work great for 1 person, and cause serious injury for the next. If hard tempo runs have a negative effect on someone, they should most deffinately not run them.

 

[nick1985]

Originally posted by: sash1
runners ftw

indeed! :beer: