Well, when I was just getting back into running a couple of years ago, I couldn't crack 10K in under an hour. It took about three months to get my 10K time down to 48 minutes. My 5K personal best also went from just under 29 minutes to about 22:30.
I put a lot of it down to regular weekly interval training. It's not enjoyable while you're doing it, but it's effective.
I also lost a ton of weight at the time, though, through switching to low-carb, and that certainly had some impact on my quicker times too.
Thanks Low, my new runnung partner kicked my ass. She called our workout a "repeat"
Basically we would haul ass for a half mile, slow down, speed up, slow down, then haul ass, etc. We did 5 miles this am
1-26-2012. A Goatcabin. 1 1/2 minute negative split. Ran out 18 minutes, came back in about 16 and a half minutes. Ran the full 36 minutes to be on the safe side. I I now feel like a 1 7/8ths scale model of Kevin James instead of the full monstrosity.
Originally Posted by Babs
1 Goatcabin, after days and years of not running.
Babs! you shall be rewarded for you Goatcabin on this day. only it will take a couple weeks to get there.
Originally Posted by Mr. Potato Head
Time and sorrow pass
Frivolous youths that waste it
Never looking back
I had to google that but Fartleks are brutal. What are indian laps George? same thing?
Indian laps are a line of ten or so guys running one behind the other...last guy in line sprints to the front...the rest keep pace...as soon as that guy reaches the front...he dictates the pace(so some the nutjobs speed up the entire trot pace...lol)....also as soon as one guy sprints to the front...the last guy in line has to start his sprint....100% all out, to the front...and this just keeps going and going....Brutal training
But teams that do it dominate teams that dont...LOL. My HS team made it to the State final...No one has broken our record in 30 years
Birthday party for my 1 yr old today, didnt get to my krav and Jewjitsu class this morning. In Laws stayed 3 hours too long....the fuck is that all about....talked myself into running and cranked of 2.7 miles in 20 min.
I did 2 miles tonight, no times but probably around 9:30-10
I'll run with new partner tomorrow and she's around 8:30
Low/Doc Sublux how do I pick up my pace? sprints? 1/2 fast 1/2 slow?
I really have no answer for this since i am a novice runner, but I will tell you what i do.
First off I am on a treadmill so I know what my pace is and how to push myself on it. The pros are braving the weather like goat and Coooooooooostanza.
I start off running at a 1% incline and complete my first mile at an sub 8 min pace. By the time the 2nd mile is done I am doing a 7 min mile pace and that is over 8 to 8.8 mph pace on the tread. Mile 2 at about the 15 min mark. I drop my pace down to 7.4 for one min then up to 10 for the second min and I do this 3 or 4 times depending on how I feel with increasing the speed after each speed pace. with the highest speed being about 10.6. I feel i can do anything for one minute so when i go back down to 7.4 its like a vacation. I dont run more than a 5k even though I can do more I just get bored. And I want to go and play with my kids after. When its warm out and I run outside I have about 6 different route (hilly) ranging from 2.6 miles to 4.5, by that time I need to take a dump. Oh shit I forgot I increase the incline during the sprint portion of those runs I start off at about 3% and work my way up to 6% so far. Its a challange. and usually have to stop and fart or I have almost made my self throw up a couple of times.