Tilted Forum Project Discussion Community  

Go Back   Tilted Forum Project Discussion Community > The Academy > Tilted Life


 
 
LinkBack Thread Tools
Old 02-20-2008, 09:45 PM   #1 (permalink)
I'll ask when I'm ready....
 
Push-Pull's Avatar
 
Location: Firmly in the middle....
Running advice....

OK, I'm trying to reach a goal with my jogging/running. I'm shooting for 1.5 miles in 13 minutes. I'm currently doing 1.5 in 14 minutes. I am running for about 2.25 miles with a 220 yard sprint at the end approximately every other day. In discussing this with others, it has been suggested that if I want to improve my 1.5 mile time, I need to....

A) start going longer distances at sustainable paces. The theory being that I build endurance and if I can run 5~6 miles at a sustainable pace, then I *should* be able to run the 1.5 at a faster pace and nail my 13 minute goal.

B) try riding a bike on the *off* days as to get a good cardio workout pretty much every day.

What say the runners on TFP? Any other advice suggestions for me? I'd really like to have this 13 minute mile licked in 4 weeks or so.
__________________
"No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me-

"Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown-

DAMMIT! -Jack Bauer-
Push-Pull is offline  
Old 02-21-2008, 05:10 AM   #2 (permalink)
Currently sour but formerly Dlishs
 
dlish's Avatar
 
Super Moderator
Location: Australia/UAE
wind-sprints as we used to call them. i used to do 1500-2000m doing 200m steady, 100/50 sprint, then 200m steady 100 or 50m sprint. it really does help build your cardio and gives your muscle something other thn a monotanous steady pace that you get when you are running on your own.

they arent easy to do..do maybe try the 50 sprint first..cos by the end of it, even a 50 sprint is almost impossible.

try mixing up your routine rather than just do a long run. try cross training in the gym..squats and leg work..maybe some calf raises. it all helps

ohh..and eat well! ot sure what your diet is like but food is very important

jazz would probably be the best person to ask though...
__________________
An injustice anywhere, is an injustice everywhere

I always sign my facebook comments with ()()===========(}. Does that make me gay?
- Filthy
dlish is offline  
Old 02-21-2008, 05:29 AM   #3 (permalink)
I Confess a Shiver
 
Plan9's Avatar
 
Core muscles such as the lower back, abdominals, and obliques are extremely important to running.

I recommend sprints, too. They're the best way to build speed.
__________________
Whatever you can carry.

"You should not drink... and bake."
Plan9 is offline  
Old 02-21-2008, 06:13 AM   #4 (permalink)
Asshole
 
The_Jazz's Avatar
 
Administrator
Location: Chicago
Since you're not running a race, wind sprints/buildups/speedwork aren't going to do you much good. If you needed to worry about closing speed at a finish line then I would have a different answer, but as it is, I think that you're wasting your time here. You're definitely not doing enough to make any real difference by doing just one 220.

Both dlish and Crompsin have touched on important things here. Cross training can be a big help if you can't run every day and working on the support muscles can be very important.

You've got the right idea by increasing distance, and that will definitely help. The other thing that you should do is increase the pace that you're doing your distance. If you can keep track of how fast you're running every mile you run, you'll start to see a difference. The general rule of thumb is to increase the distance that you're running every week by 10%, although you could probably bump that up since you're only at 7.5 mile/week right now. Listen to your body, particularly after a run, so that you can stay in front of injuries.

If you'd like help on setting up a training cycle, I'd be glad to share my knowledge. I lived and breathed this stuff for about 12 years, and we can make it as complex or simple as you'd like.
__________________
"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin
"There ought to be limits to freedom." - George W. Bush
"We have met the enemy and he is us." - Pogo
The_Jazz is offline  
Old 02-21-2008, 08:11 AM   #5 (permalink)
Junkie
 
cameroncrazy822's Avatar
 
Location: MD
HGH my friend.... HGH. Seriously, the previous posts are spot on in their advice. Good Luck!
cameroncrazy822 is offline  
Old 02-28-2008, 05:52 PM   #6 (permalink)
Insane
 
Instead of doing a sprint at the end of your run, I recommend that you periodically increase your pace during your run. Obviously this would change depending on your distance, but by increasing your pace in the middle of your run, your legs will get used to more turnover.

Ex. If you're running 2.25 miles, then increase your pace for about 1 or 2 minutes.

If you run 4 miles, then maybe have 2/4 reps of 2 minutes at an increased pace.

Hopefully that was not too confusing.

Welcome to the club!
boom29 is offline  
 

Tags
advice, running

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



All times are GMT -8. The time now is 01:18 PM.

Tilted Forum Project

Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2024, vBulletin Solutions, Inc.
Search Engine Optimization by vBSEO 3.6.0 PL2
© 2002-2012 Tilted Forum Project

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353 354 355 356 357 358 359 360