newbie looking to be a bit faster
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1011 days
Iron Man posted 2 years ago.
doing some speed work will help you pump the pace up. It's hard to make recommendations with out seeing your run. bio-mechanics has a lot to do with running, but in theory just move those little legs faster
a great work out is to do some interval work outs. You can do it on a track at a park or just on your normal run.
i do about a 10min warm up, then i break into pyramid intervals
10Min warm up
1Min race pace
4Min jog
2Min race pace
3min jog
3min race pace
2min jog
4min race pace
1min jog
then work back down the sets and have a 10 min warm down, doing this work out twice a week got me a 38min 10K.
Speed Kills. Strength Punishes
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919 days
tri_newbie_nerd posted 2 years ago.
Sweet! thanks for some imput!
As for the biomechanics-- how would I could about analyzing something like that? I don't have the $$ for a clinic right now, but perhaps there are some inexpensive books or DVDs??? I saw a DVD at the bike shop the other day, I think it was called Evolution Running or something like that- would such a thing be halpful you think?
"You cannot run away from a weakness, you must sometimes fight it out or perish, and if that be so, why not now and where you stand?" ~Robert Louis Stevenson
214
Member
1011 days
Iron Man posted 2 years ago.
i work on the one perfect step philosophy. That is take each step of your run and try to do it perfectly. Jason shortis(famous Aussie triathlete) wrote about this in a mag. without the $$$ for a proper analysis i would say get a friend to look at you run. Things they should look for are consistent stride length, smooth flow of the arms, hips as stable as possible (ie they should not rock from side to side) and a straight back, not bolt upright but standing tall
about every K i do a CABS check
C - Chest open and out
A - Abs on ans stable
B - back straight, not hunched over
S - Stride smooth and soft, knees high.
Speed Kills. Strength Punishes
126
Member
1275 days
rob6118 posted 2 years ago.
The fastest guy I knew in school was also about 8 inches shorter then me, he just had a wickedly fast turnover (his feet hit the ground around 3 times for every one hit of mine). So its not about stride or inseam. I would guess though that w/ that run time your primary issue is either body type (a football center is going to be hard pressed to keep up with a reciever no matter his CV shape) or simply a matter of CV conditioning. My run times never got fast until I went through a summer of long bike rides in extremely hot weather. The bike turned out to be the best way for me to get the CV fitness neccessary to go really fast ( I was stuck at about a 8 min pace for shorter runs).
What's your training schedule like right now? How much mileage do you do bike and run?
Rob
80
Member
919 days
tri_newbie_nerd posted 2 years ago.
Iron Man wrote:
doing some speed work will help you pump the pace up. It's hard to make recommendations with out seeing your run. bio-mechanics has a lot to do with running, but in theory just move those little legs fastera great work out is to do some interval work outs. You can do it on a track at a park or just on your normal run.
i do about a 10min warm up, then i break into pyramid intervals
10Min warm up
1Min race pace
4Min jog2Min race pace
3min jog3min race pace
2min jog4min race pace
1min jogthen work back down the sets and have a 10 min warm down, doing this work out twice a week got me a 38min 10K.
I tired this workout last night... After the first 4 min hard interval, I thought I was going to puke. Instead of the 65 minute workout I had planned, I just did 40 minutes. I can't decide if I just bit off more than I can chew for my first interval workout or it I'm just that much of a wuss. At least it gives me a goal to work up to???
Rob- right now I'm running ~ 2.5 hours a week (12-15 miles) and biking about ~30-40 miles a week. I'm doingmy first sprint on Sunday, but my training is tailored to doing an Olympic the beginning of August.
I suppose for my first two races ever I should just enjoy the experience, have fun and just aim to finish. Hopefully I will end up hopelessly addicted to triathlons and so there will be many more races in which to work on being faster and setting PRs.
"You cannot run away from a weakness, you must sometimes fight it out or perish, and if that be so, why not now and where you stand?" ~Robert Louis Stevenson
13
Member
886 days
tbctbc posted 2 years ago.
I don't know if this will help you, but it has helped me...
I used to run 10 min miles...
My first tri, I ran a 8:30 min/mi average...
Right now, in easy training, I'm averaging 8:30 min/mi...
My goal is to get down to 7:30 min/mi by my last tri of the season on October 22...
The way I got my times down was to have my husband ride his bike while I run...we'll go for either half a mile to a mile (do two-three miles total, but not more than 1 at a time)...and I'll set a goal pace, he'll hold that pace until I tell him to go faster or slower...and then all I have to do is keep up:) Right now, when we do our hard days, I have him do 8mph, which is a 7:30 min/mi pace...I can only hold it for about 1 mile right now, but I have 4 months to get my endurance up...
I do the same for him at 10 mph (his goal is a 6 min/mi pace)...we usually ramp up to the higher speeds...
I used to run on a treadmill, but it is different, and its boring...I like running outside better, and this way we stay together (usually he is so far ahead of me that I dont get to talk to him on our trainings)...
Alright, I'm going to really embarass myself here, but what the heck
My general run pace is a 10-minute mile (I know, its slow) Though I enjoy running to a certain and have been doing it fairly consistently for the last 5 or so years, its never been anything I'm especially go at. For a long time 10 min/mile was my 'fast pace.' Recently in the process of training for a triathlon, I have been able to accomplish a couple runs where I held a 9-min/mile pace. I realize in the grand scheme of things this isn't anything to get especially excited about it, but for me its huge. I haven't been doing any speedwork, because honestly, I'm sure how I would even begin going about such a thing. I don't come from any time of running background, so most of knowledge about training for running is on the level of 'put one front of the other and repeat.' D
Could anyone here suggest some basic steps I might take to train to run faster? Is max pace about CV fitness or do things like stride length have anything to do with it? (I have short legs and I've always thought that perhaps I was a slow runner because I don't have as long a stride as other people)
Thanks for any help in advance!
"You cannot run away from a weakness, you must sometimes fight it out or perish, and if that be so, why not now and where you stand?" ~Robert Louis Stevenson