The Running Thread

[Sohan]

OK, now that I've changed my own training focus for the next few months (I want to run a quick 10K in February), I was wondering who else runs here at KF. Here is your opportunity to talk running shop, and let's hear what your weekly mileage is, what your goals are (health, racing, MA performance), how you train, etc.

I am currently running 30 miles per week, building up to a peak of 50 by mid-Feb. I do most of my training at an easy 7:30-8:00 pace, with two speed sessions per week where I do 1-3 minute intervals at 5:30-6:20 pace (the faster the pace the shorter the interval). I have already lost about 10 lbs in training (currently 184), and hope to race at 175 in Feb with a goal of a 37 minute 10K (@6:00 pace). I do strength and conditioning training twice per week, core conditioning three times per week, and train daily for an average of an hour on MA skills (cutting back slightly to allow for running training recovery). I have two races at the end of Feb and the first week of March I am targeting for my goal, which would allow me to be seeded for the Peachtree Road Race in Atlanta on July 4th.

So, enough about my running. How about you? If you don't have a specific running goal, here is a good time to create one and make it public, whether it is an upcoming race or just the goal of running a couple miles per week. I look forward to hearing from you.

With respect,

Sohan

[Rick_72]

I was training early this year for the Outer Banks Marathon in NC, but I injured my back in my last months in Iraq.

I'm all recovered, and will be running the San Diego Rock and Roll Marathon next summer.

My training isn't that strict. I usually run 4-6 days weekly. 2-4 mile speed run on Mon, intervals on Tues, swim or run swim run on Weds, long slow run on Thurs, I have unit PT on Fri so I do whatever we're doing for that, Sat off, and on Sun I usually run 10 or more miles. When I say it isn't that strict, I never really hold myself to that schedule. If I go out and feel like running long one day, or short and fast, I just do what I feel like.

I'm certain this isn't the correct way to train for a marathon, however, when I actually declare to myself that I'm running a race is when I buckle down on the schedule and type of training.

[bushido_man96]

I am trying to build up to where I can do some decent sprint interval type training, to build up my explosiveness for TKD. Since my youngest is starting to get a little older, I would like to try to get back into competition. However, I have never been happy with my sparring ability, so I am trying to improve. I can usually place in forms, but I want to become a better fighter as well.

I do some sprints twice a week, but they aren't very long yet. I am trying to build up to it. I also run stairs for 1 minute intervals on those days as well.

Suggestions are helpful, if anyone wants to drop some!

[Sohan]

I was training early this year for the Outer Banks Marathon in NC, but I injured my back in my last months in Iraq.

I'm all recovered, and will be running the San Diego Rock and Roll Marathon next summer.

My training isn't that strict. I usually run 4-6 days weekly. 2-4 mile speed run on Mon, intervals on Tues, swim or run swim run on Weds, long slow run on Thurs, I have unit PT on Fri so I do whatever we're doing for that, Sat off, and on Sun I usually run 10 or more miles. When I say it isn't that strict, I never really hold myself to that schedule. If I go out and feel like running long one day, or short and fast, I just do what I feel like.

I'm certain this isn't the correct way to train for a marathon, however, when I actually declare to myself that I'm running a race is when I buckle down on the schedule and type of training.

I've run several marathons, including Boston. Let me know if you need help setting up a program, and we can post it publicly here on this forum for others to benefit from. It takes some planning to successfully run a marathon, and you will want to do it without undue stress. Might as well enjoy it if you're going to do it.

I also recommend the Marine Corps Marathon in DC. It's one of the best races in the US and really gives you goosebumps to complete.

Did you happen to get a chance to run the Peachtree Road Race while you were in Iraq? They usually offer a version there for military personnel, but I'm not sure if you were near enough to participate.

With respect,

Sohan

[Sohan]

I am trying to build up to where I can do some decent sprint interval type training, to build up my explosiveness for TKD. Since my youngest is starting to get a little older, I would like to try to get back into competition. However, I have never been happy with my sparring ability, so I am trying to improve. I can usually place in forms, but I want to become a better fighter as well.

I do some sprints twice a week, but they aren't very long yet. I am trying to build up to it. I also run stairs for 1 minute intervals on those days as well.

Suggestions are helpful, if anyone wants to drop some!

Flat sprints are good (great for speed), but don't forget to sprint hills also (great for speed-strength). And although sprints are great training for TKD tournaments, a few easy miles on the road 3 times a week as well can do wonders for enhancing your recovery from the harder stuff.

Mix up your sprint distances, and remember the harder the sprint effort, the longer the rest between and the lower the total training volume. For example, all out 200 meter sprints should have up to 3-4 minutes rest in between (and should be few in number), whereas 400 meter runs at about 90% effort can be done at a 1:1 work/rest ratio, and you can do up to 10-12 per workout (build up to this, though). Use active rest rather than just standing around between runs.

One last thing, don't do sprint training more than twice per week. What ever other running you do, keep it easy, and don't do other high intensity lower body work (ie weights) on the same day as sprinting.

With respect,

Sohan

[bushido_man96]

Thanks, Sohan. I only sprint on Monday and Wednesday, and I am kind of ashamed, because it really isn't for a whole lap around our indoor track, which is only an 8th of a mile, I think.

I did do a little jog from the school play to work tonight, and it made me feel kind of good. Maybe I will add a little slow stuff, too. I will have to see how the knees hold up.

[Rick_72]

I've run several marathons, including Boston. Let me know if you need help setting up a program, and we can post it publicly here on this forum for others to benefit from. It takes some planning to successfully run a marathon, and you will want to do it without undue stress. Might as well enjoy it if you're going to do it.

Thanks! I'll let you know when I start getting into my training rythim after the near year.

I also recommend the Marine Corps Marathon in DC. It's one of the best races in the US and really gives you goosebumps to complete.

Especially since I'm a Marine.

Did you happen to get a chance to run the Peachtree Road Race while you were in Iraq? They usually offer a version there for military personnel, but I'm not sure if you were near enough to participate.

No I didn't have much time for anything like that over there, on any of my three tours. I just did what I could to get a good run in before it was time to work, no matter what time a day. I find that running really makes whatever I'm doing on a day to day basis more energized, and settles the brain.

[TigerDude]

I run 4-6 miles per week, just started in the past 6 months. I am clearly in the distance-building phase - I am doing well if I can run a 12:00 pace. I am aiming at the Peachtree 10K as well, but my goal is to break 60 minutes.

[Sohan]

I run 4-6 miles per week, just started in the past 6 months. I am clearly in the distance-building phase - I am doing well if I can run a 12:00 pace. I am aiming at the Peachtree 10K as well, but my goal is to break 60 minutes.

Sounds like you're off to a great start, TigerDude!

Here's a tip for getting that sub-60 10K: no matter how much or how little you run overall, always include some running that is somewhat faster than your regular pace during the run, preferably in the second half of the run. And as you gain more experience and increase your mileage, you can make the faster-paced running a race-pace effort.

Essentially you get faster in running by three basic means: more mileage (a comfortable 10K race usually requires 20+miles per week for a couple months prior), faster running in training, and choosing courses that have 25 degree downhill grades . The thing is you can't run all your miles fast or you risk eventual injury. Keep in mind a little speed goes a LONG way in making you a faster runner.

The easiest thing is to take your regular run, let's say a 3 miler, and for the second half alternate a minute at a faster-than-normal pace (definitely not a sprint) with a minute at an easier-than-normal jog for the rest of the run. You will teach your body to run at a faster pace and boost your oxygen capacity without unduly stressing your body.

There are two races in Atlanta I will be running that are great for getting a PR in a 10K---the Charles Harris 10K in Tucker in Feb and the Sandy Springs Lightning 10K in early March. I helped my Sensei run a 55 to qualify for Time Group A with one of those races. They are very fast courses that I highly recommend.

Hope you find this helpful.

With respect,

Sohan

[Sohan]

Thanks, Sohan. I only sprint on Monday and Wednesday, and I am kind of ashamed, because it really isn't for a whole lap around our indoor track, which is only an 8th of a mile, I think.

I did do a little jog from the school play to work tonight, and it made me feel kind of good. Maybe I will add a little slow stuff, too. I will have to see how the knees hold up.

Make sure you run in a real pair of cushioned running shoes. Too many heavier runners destroy their knees by training in the wrong shoes. Also, as often as possible, choose a running surface that is as forgiving as possible to your joints. A treadmill is great, so is grass, wood chips, gravel or a dirt trail. If these aren't available, asphalt is ALWAYS better than concrete. I'd rather not run at all than destroy my knees on concrete, which gives about as much as Ebeneezer Scrooge. Try to stay off your feet as long as you can after your run to give your knees a chance to recover, and run some cold water over them after your run as well--your knees will praise you for it as they build up and become stronger.

Bushido, from what we've talked about, you might want to concentrate on building a base of 2-3 miles 3x/week before you spend TOO much time on the faster stuff, in order to keep injury risk to a minimum.

With respect,

Sohan