Ran a 10k in June (4 Viewers)

[tri-man 47]

prosopis -- GL. If you want to do well in a 5K, get off the eliptical and get on the track. 400m repeats are the key workout for this distance, at least in my experience.

Prosopis, since the heat is still an issue, an added benefit of some track repeats is that you get to rest after each one ...take in fluids, and get the body temp back down a bit. If you don't have a track nearby, just find a length of a trail or a long city block or two.

Darrin - why not back off to, say, 2 or 3 miles and run them without walk breaks? Without the pressure to keep going longer, you could just focus on maintaining pace.

bostonfred -

 

[gruecd]

Race sucked, and that's pretty much all I'm gonna say about that. Crazy how a stupid half marathon can affect my mood like this, but that's just the way I am.

I'll probably get out on the bike for a while this afternoon, and I'll probably run a few miles tomorrow.

Hope you all have a great weekend.

 

[Sand]

Tomorrow morning for my long run I am going to try the heart rate monitor that came with the new Garmin. The data from the HR that came with the old set never made sense. I once ran a 5 mile tempo run in 42 minutes and it said that my HR averaged 95. I didn't feel like I was slacking.

Enjoy the run. Will be interested to hear how you make out with the HR.

BTW Ned I had no idea you were the reigning champion of the "Worst Sigs on the Board" Contest. That is quite the accomplishment!

 

[IvanKaramazov]

I am at the link http://www.dcrainmaker.com/2008/01/ten-ran...our-garmin.html for the 305 garmin that someone put in here. The link says to stop using the garmin training center and to use SportTracks http://www.zonefivesoftware.com/SportTracks

Does any one use that? I am a computer idiot so bear with me here. When I plug my garmin in after a run the garmin training center fires up automatically. If I download sportTracks how do I get that to be the default? From what I am reading the garmin training software is not that good compared to other software. I will wait for a reply here before downloading anything.

The standalone Garmin Training Center app that you install is a piece of junk. On the other hand I find the online version (Garmin Connect) to be quite nice. Garmin connect may be everything you need - it all depends on what you want to do. Sportracks can do a decent bit of stuff, but for all that other folks like it I find it to be difficult to navigate. Do you just want to look at your basic stats, maps of where you went, and 1 mile intervals? Garmin Connect is fine.

Do you want to track your daily workouts? I find the online app at Beginnertriathlete to be superb.

Do you want a pretty rendering of your workout course as well as more fine analysis of your run/bike? Use topofusion (the demo version works fine, is free, and doesn't expire).

Oh hell yeah. I've been using the default Garmin Training Center all these years, and I'm definitely going to spend the weekend playing around with some of these alternatives.

Did you settle on one of these?

I couldn't get topofusion to work -- specifically, I couldn't find the garmin file to import into the program. I did use Garmin Connect, though, and that was pretty cool. It's WAY better than Garmin Tarining Center, and it's extremely easy to use.gru -- Sorry about the race. I think I'd probably kill for one of your "bad" races.

 

[Darrinll40]

prosopis -- GL. If you want to do well in a 5K, get off the eliptical and get on the track. 400m repeats are the key workout for this distance, at least in my experience.

Prosopis, since the heat is still an issue, an added benefit of some track repeats is that you get to rest after each one ...take in fluids, and get the body temp back down a bit. If you don't have a track nearby, just find a length of a trail or a long city block or two.

Darrin - why not back off to, say, 2 or 3 miles and run them without walk breaks? Without the pressure to keep going longer, you could just focus on maintaining pace.

bostonfred -

I can do that, but then what will I do next Sunday? Tomorrow I am going to do a slow 3 mile recovery, but next Sunday I shouldn't need that as much. I guess I can make Saturday a non walk tempo run and Sunday can be for intervals. I think I really need to give my legs a break next week no matter how I do it.

 

[Sand]

I couldn't get topofusion to work -- specifically, I couldn't find the garmin file to import into the program.

You have a 305, right? No need to "find" the file. Open Topofusion. Go to GPS---> GPS Transfer while the 305 is hooked up via USB. It will look in the 305 and give you a list of what is in there and ask what you want to save. Save what you want and you are good to go. With the 310 you do have to find the file (Garmin wireless download works differently).

 

[Ned]

Tomorrow morning for my long run I am going to try the heart rate monitor that came with the new Garmin. The data from the HR that came with the old set never made sense. I once ran a 5 mile tempo run in 42 minutes and it said that my HR averaged 95. I didn't feel like I was slacking.

Enjoy the run. Will be interested to hear how you make out with the HR.

BTW Ned I had no idea you were the reigning champion of the "Worst Sigs on the Board" Contest. That is quite the accomplishment!

My son's bday party was today, so I snuck out at 7:30 this morning for my 3mi and it kinda stunk. I just had no pep at all. It was only 63 degrees and I was geeked to run in the cool weather, but I just didn't have it today. I'm not a morning runner and I didn't want to wait to digest anything, so I ran on an empty stomach. Was that a bad move?

 

[2Young2BBald]

There is no way I can catch up on 10+ days here. From my scanning of a few pages back:

BNB, I saw a post about racing getting you to the doc in a round about way and things progressing, but missed if something was diagnosed or if there was an outcome. Please post an update when you get a chance and I hope you are OK!

TriMan, I saw some running, how are you healing & feeling about DWD?

Wraith, looks like ton of miles being put down by you readying for Chicago, how are you setting up for the marathon?

Gruecd, we could all tell you to quit beating yourself up about a race that failed to meet your expectations, but you'd do it anyway. So, I'll instead make that comment that you still have very hot Facebook friends........

I attended my first ever cross country invitational thins morning to watch my daughter in the JV race. A few things from this:

WHY, WHY, WHY didn't my folks get me in to running as a kid!!?!?!? I would have LOVED this stuff (and had to restrain myself for running with the kids today).

I got misty watching my daughter run. I am so proud and happy she is doing this and my wife and I feel amazing that we roll modeled the fun we have running enough to make her want to do this!

There had to be 400 boys & girls running and the colors, school spirit and competition was awesome to see and there was always another direction to look or a spot to run to, to watch more racing.

Finally, I was talking to an official before the event trying to learn how the scoring works, etc. He made a comment that this was one of the tougher courses in our part of the state and he could not recall seeing a girl go sub 20. I had heard there are incredible twins who are sophomores from the rival school of my daughters. In the varsity race, they paced each other at the front from the start and blew away the field. One out sprinted the other to finish the wicked hilly 5K in 18:49, the other at 18:59. Third went to a girl from my daughters HS at 19:58.

I have a sprint tri tomorrow morning and am bringing the Vacation (lack of training and making a pig of myself) + a long ride Thursday Night + hay fever + knee pain from running to slow with my wife Wednesday (after driving 9 hours) + swimming only 4 time this month = some heavy misery I'm thinking.

 

[Workhorse]

It was supposed to be a recovery run today but I decided to open it up a bit.

5 miles, 38 minutes.

Hell, yeah.

 

[Dexter]

I have a sprint tri tomorrow morning and am bringing the Vacation (lack of training and making a pig of myself) + a long ride Thursday Night + hay fever + knee pain from running to slow with my wife Wednesday (after driving 9 hours) + swimming only 4 time this month = some heavy misery I'm thinking.

COUGH*Sand bagger*COUGH

 

[Darrinll40]

This morning I went out for an easy 3 mile run and it really felt cool out there. I took the first mile at 11:01, which is a nice slower pace for my non run/walks. I was feeling so good I sped up a bit and did the second mile in 10:04. I managed to take the last mile in 9:26 and it felt great. So much for the nice slow run, but the air feeling cool just made me want to run.

The temp this morning was 77, two degrees higher than yesterday though the humidity was only 91%, a whole 7% less than yesterday.

 

[prosopis]

This morning I went out for an easy 3 mile run and it really felt cool out there. I took the first mile at 11:01, which is a nice slower pace for my non run/walks. I was feeling so good I sped up a bit and did the second mile in 10:04. I managed to take the last mile in 9:26 and it felt great. So much for the nice slow run, but the air feeling cool just made me want to run.The temp this morning was 77, two degrees higher than yesterday though the humidity was only 91%, a whole 7% less than yesterday.

Seems like we are on the same pace. Today is my do nothing day.

 

[Darrinll40]

This morning I went out for an easy 3 mile run and it really felt cool out there. I took the first mile at 11:01, which is a nice slower pace for my non run/walks. I was feeling so good I sped up a bit and did the second mile in 10:04. I managed to take the last mile in 9:26 and it felt great. So much for the nice slow run, but the air feeling cool just made me want to run.The temp this morning was 77, two degrees higher than yesterday though the humidity was only 91%, a whole 7% less than yesterday.

Seems like we are on the same pace. Today is my do nothing day.

I noticed that yesterday, though I hope we both get faster when the temps go down. I don't know about Arizona, but summer in Florida can last from February until December. Though I will no longer complain about running in 83 degrees in the afternoon.

 

[IvanKaramazov]

I was planning on getting 6 miles in before church this morning, but I woke up to sustained 25-30 mph winds directly out of the south, which would have made up the first half of my route. Bleh. Looks like it's the treadmill for me this afternoon.

 

[FUBAR]

You know it'll be a bad day when you're heading out on the bike and realize your Garmin died. Somehow I left it turned on yesterday after a short run. So while I planned to go 50k this morning, I had to try to convert that into a time, so I went 1:45. Decent ride, some nice hills between here and DC (didn't get near DC, but headed that direction). Maybe someday I'll get the gumption to actually ride the 100 miles up to DC and back.

 

[Workhorse]

Got my first 20 miler of this marathon training schedule in the books this am.

3 hrs, 6 minutes on a pretty hilly route. The majority of the hills were in the first 10 miles which meant that most of the second 10 was pretty downhill and fast -- I was clocking some 8:20s in there at one point.

This was also my first 50+ mile week ever. Beer me!

 

[tri-man 47]

Beer me!

Hell, yeah!2Young - I only have a little stiffness still in the calf. I wrestle with whether to run some regular miles and risk a flare-up, or just nurse it along while mostly cross-training and then let loose on race day. I've been gravitating toward the latter. But for race specific training, I'm doing some miles on parkways instead of sidewalks to get the uneven turf. I've also been focusing strong on squats and lunges to build leg strength for the trails and hills (today was a blend of 200 squats and 200 lunges). I'll be spending next weekend at our cottage in Michigan, so I'll get some lake swims, some country-road biking, and if the leg feels good, I'll run a paved trail up there. Bottom line: I expect to be good to go for our race!!!

gruecd - sorry about the tough race.

 

[FUBAR]

Got my first 20 miler of this marathon training schedule in the books this am.3 hrs, 6 minutes on a pretty hilly route. The majority of the hills were in the first 10 miles which meant that most of the second 10 was pretty downhill and fast -- I was clocking some 8:20s in there at one point.This was also my first 50+ mile week ever. Beer me!

Good run, good pace, great job!

 

[prosopis]

Race sucked, and that's pretty much all I'm gonna say about that. Crazy how a stupid half marathon can affect my mood like this, but that's just the way I am.I'll probably get out on the bike for a while this afternoon, and I'll probably run a few miles tomorrow.Hope you all have a great weekend.

ummmmmmmmmmmmmm I just looked up the results and unless I got a different guy with your name that is pretty awesome. I dont think I could do 1 mile at that pace. For about 30 seconds yesterday I went as fast as I could. I will tell you now my 30 seconds of speed was about your half marathon pace. I understand you hold yourself up to pretty high standards but dang I cant imagine anyone thinking that was a poor showing.

 

[gruecd]

gruecd - sorry about the tough race.

Thanks, man. It was a major sufferfest out there. Trying to just shake it off, but races like that are definitely not good for the psyche. Went out today and did another 7 miles with the sun beating down on me. Welcome back to the soaking wet shorts and the squishy shoes. Brutal. Workhorse - Congrats on knocking out the 20. I've got my 2nd one of this cycle scheduled for next Saturday.

Ivan - Isn't there an east-west route you can run? Anything has gotta be better than the dreadmill.

Oh, yeah. Had my first fantasy draft last night. Standard scoring (no PPR), start 1 QB, 2 RB, 3 WR/TE, 1 K, 1 D/ST. Here's how it went: 2010 Draft.

Enjoy the rest of your Sunday, everybody!

 

[gruecd]

Race sucked, and that's pretty much all I'm gonna say about that. Crazy how a stupid half marathon can affect my mood like this, but that's just the way I am.I'll probably get out on the bike for a while this afternoon, and I'll probably run a few miles tomorrow.Hope you all have a great weekend.

ummmmmmmmmmmmmm I just looked up the results and unless I got a different guy with your name that is pretty awesome. I dont think I could do 1 mile at that pace. For about 30 seconds yesterday I went as fast as I could. I will tell you now my 30 seconds of speed was about your half marathon pace. I understand you hold yourself up to pretty high standards but dang I cant imagine anyone thinking that was a poor showing.

Thanks. As you know, it's all relative, and what's good for one person might be totally sucky for another person. I do hold myself to pretty high standards, and I was hoping to run almost 45 sec/mile faster than what I did. That's why I'm pissed.

 

[Steve Tasker]

Any suggestions for speed training work while doing some distance running? I've mentioned in here many times that I'm a soccer player, not a born runner, and I've been making it a point to do a lot of "training" (with no real goal in mind other than to stay in game-shape) by distance running. However, anyone who's played soccer (Floppo, Sand [i think], others?) knows that the game is a lot more about long stretches of light jogging broken up by 5-10 second sprints. Any thoughts? Maybe a 100-yard sprint every mile followed by a 100-yard walk before starting to jog again? Shorter sprints? Longer "recovery walks" before jogging?

 

[Sand]

Here's how it went: 2010 Draft.

Does your league have a Toilet Bowl Championship?

 

[Dexter]

2Y2B > Dexter by 13 minutes.

The man is a beast.

 

[FUBAR]

Here's how it went: 2010 Draft.

Does your league have a Toilet Bowl Championship?

no kidding, I assume you're Chad G? If so, hope your running is better than your drafting

 

[gruecd]

Here's how it went: 2010 Draft.

Does your league have a Toilet Bowl Championship?

Are you kidding me? So I'm a little weak at RB. I've got the consensus #1 QB and three potentially top-10 receivers. If Best and Charles do anything, I think I'm in GREAT shape. What's not to like??

 

[prosopis]

Race sucked, and that's pretty much all I'm gonna say about that. Crazy how a stupid half marathon can affect my mood like this, but that's just the way I am.I'll probably get out on the bike for a while this afternoon, and I'll probably run a few miles tomorrow.Hope you all have a great weekend.

ummmmmmmmmmmmmm I just looked up the results and unless I got a different guy with your name that is pretty awesome. I dont think I could do 1 mile at that pace. For about 30 seconds yesterday I went as fast as I could. I will tell you now my 30 seconds of speed was about your half marathon pace. I understand you hold yourself up to pretty high standards but dang I cant imagine anyone thinking that was a poor showing.

Thanks. As you know, it's all relative, and what's good for one person might be totally sucky for another person. I do hold myself to pretty high standards, and I was hoping to run almost 45 sec/mile faster than what I did. That's why I'm pissed.

What was your time? If I got the right guy I see a 7:27 pace for a half marathon. You were looking to run a 6:42 pace for a half marathon That is beyond amazing to me.* I hope bringing this up isnt making you feel worse. That is not my intention.

 

[gruecd]

What was your time? If I got the right guy I see a 7:27 pace for a half marathon. You were looking to run a 6:42 pace for a half marathon That is beyond amazing to me.* I hope bringing this up isnt making you feel worse. That is not my intention.

You got the right guy. And yes, I was hoping to run 6:45s, which would've put me around 1:28:30. And with the right weather and the right course, I think I can do it, too.I could've run yesterday's run conservatively and run 1:30ish, but I decide to "go big or go home," and unfortunately I crashed and burned. I guess that's the chance you take sometimes.

 

[IvanKaramazov]

Ivan - Isn't there an east-west route you can run? Anything has gotta be better than the dreadmill.

I ended up doing a semi-sheltered loop around campus. I've come to the conclusion that the treadmill aggravates whatever I have going on with my piriformis, so I'm trying to stay off it as much as possible for now.

Edit: that on the day you turn in a "bad" race, everybody comes in to pour salt in the wound by busting on your FF team.

 

[IvanKaramazov]

I couldn't get topofusion to work -- specifically, I couldn't find the garmin file to import into the program.

You have a 305, right? No need to "find" the file. Open Topofusion. Go to GPS---> GPS Transfer while the 305 is hooked up via USB. It will look in the 305 and give you a list of what is in there and ask what you want to save. Save what you want and you are good to go. With the 310 you do have to find the file (Garmin wireless download works differently).

Thanks. I managed to get my stuff uploaded into Topofusion, but I'm kind of at a loss for what to do now. Garmin Connect seems a little more user-friendly and more dedicated to sports. Am I right about that?

 

[Steve Tasker]

Any suggestions for speed training work while doing some distance running? I've mentioned in here many times that I'm a soccer player, not a born runner, and I've been making it a point to do a lot of "training" (with no real goal in mind other than to stay in game-shape) by distance running. However, anyone who's played soccer (Floppo, Sand [i think], others?) knows that the game is a lot more about long stretches of light jogging broken up by 5-10 second sprints. Any thoughts? Maybe a 100-yard sprint every mile followed by a 100-yard walk before starting to jog again? Shorter sprints? Longer "recovery walks" before jogging?

Anyone?

 

[IvanKaramazov]

Any suggestions for speed training work while doing some distance running? I've mentioned in here many times that I'm a soccer player, not a born runner, and I've been making it a point to do a lot of "training" (with no real goal in mind other than to stay in game-shape) by distance running. However, anyone who's played soccer (Floppo, Sand [i think], others?) knows that the game is a lot more about long stretches of light jogging broken up by 5-10 second sprints. Any thoughts? Maybe a 100-yard sprint every mile followed by a 100-yard walk before starting to jog again? Shorter sprints? Longer "recovery walks" before jogging?

Anyone?

It depends on what distance you're training for, but there are three main approaches to this:1) Intervals. The idea is that you run a short distance hard, jog/walk for a while to recover, and then repeat. Lots of people run 400m repeats with 200m or 400m recoveries (or 2 minutes of recovery or whatever). If you're training for longer distances, you might run 800m repeats or mile repeats. I think a fairly "typical" interval regimen would be something like 8-12 400m intervals for 5K/10K training, or 3-5 mile intervals for marathon training, although obviously people are all over the map here. If you're training for a 5K, you'd do your 400m repeats below race pace, whereas for a half or full mary, you might do mile repeats at something like your 10K pace.

2) Tempo runs. Start out fairly easy, and gradually pick up the pace so that by the halfway point you're running hard. Hold that pace for a while, and then gradually slow down, finishing at the easy-ish pace you started at. I don't do these that often, but when I do it's usually something like six miles total, with 2 or 3 or so at 10K pace. I'm really not one who should be giving advice on these.

3) Fartleks (Norwegian for "speed play"). Just go out for a run and mix in some speed as you see fit. From time to time, just decide that you're going to hammer it until the next mailbox, or for the next block. Then back off, recover, and mix in another hard, shortish distance. I've never done this, but many people swear by it.

When I do speedwork, I tend to do mile repeats, partly because I find that I get injured extremely easily on anything more intense. Be advised that any speed session counts as a "hard day" when you're assessing injury risk and your need for rest/recovery. I don't recommend mixing speedwork into your long runs until you're very comfortable at those distances.

 

[Steve Tasker]

It depends on what distance you're training for, but there are three main approaches to this:1) Intervals. The idea is that you run a short distance hard, jog/walk for a while to recover, and then repeat. Lots of people run 400m repeats with 200m or 400m recoveries (or 2 minutes of recovery or whatever). If you're training for longer distances, you might run 800m repeats or mile repeats. I think a fairly "typical" interval regimen would be something like 8-12 400m intervals for 5K/10K training, or 3-5 mile intervals for marathon training, although obviously people are all over the map here. If you're training for a 5K, you'd do your 400m repeats below race pace, whereas for a half or full mary, you might do mile repeats at something like your 10K pace.2) Tempo runs. Start out fairly easy, and gradually pick up the pace so that by the halfway point you're running hard. Hold that pace for a while, and then gradually slow down, finishing at the easy-ish pace you started at. I don't do these that often, but when I do it's usually something like six miles total, with 2 or 3 or so at 10K pace. I'm really not one who should be giving advice on these.3) Fartleks (Norwegian for "speed play"). Just go out for a run and mix in some speed as you see fit. From time to time, just decide that you're going to hammer it until the next mailbox, or for the next block. Then back off, recover, and mix in another hard, shortish distance. I've never done this, but many people swear by it.When I do speedwork, I tend to do mile repeats, partly because I find that I get injured extremely easily on anything more intense. Be advised that any speed session counts as a "hard day" when you're assessing injury risk and your need for rest/recovery.

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

 

[IvanKaramazov]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

 

[gruecd]

Edit: that on the day you turn in a "bad" race, everybody comes in to pour salt in the wound by busting on your FF team.

I know, right? A-holes....

If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

 

[Steve Tasker]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

Unfortunately, we don't have a coach. It's a competitive men's league - unfortunately, many of our players have kids, night-shift jobs, etc. and we don't get to practice often...so I need to keep in shape on my own. I don't really get much benefit out of ball drills by myself, and I've found that in recent years, it's not my in-game skills that need work, but my fitness. I just feel that I might not be doing myself justice by just running a few miles. I'll look into it, thanks for the response.

 

[Darrinll40]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

Unfortunately, we don't have a coach. It's a competitive men's league - unfortunately, many of our players have kids, night-shift jobs, etc. and we don't get to practice often...so I need to keep in shape on my own. I don't really get much benefit out of ball drills by myself, and I've found that in recent years, it's not my in-game skills that need work, but my fitness. I just feel that I might not be doing myself justice by just running a few miles. I'll look into it, thanks for the response.

I don't know where you have looked for soccer specific training, but from what I found with a quick search is that your short sprint training may be the best idea. This site recommends sprint training.

Drills should be completed over short distances with plenty of rest between sprints. The idea is not to tire yourself. Concentrate on form and speed of leg movement over the first few yards.

Over the course of a season, start sprint drills in mid to late pre-season and continue right through the in-season. Because they aren't fatiguing you can perform they the day before a game. A lot of pros teams feel that they help to increase mental sharpness in preparation for an upcoming game.

As a side note, sprint drills should be performed at the start of a training session when you are fresh.

They do list some sample speed drills.

 

[Darrinll40]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

Unfortunately, we don't have a coach. It's a competitive men's league - unfortunately, many of our players have kids, night-shift jobs, etc. and we don't get to practice often...so I need to keep in shape on my own. I don't really get much benefit out of ball drills by myself, and I've found that in recent years, it's not my in-game skills that need work, but my fitness. I just feel that I might not be doing myself justice by just running a few miles. I'll look into it, thanks for the response.

I don't know where you have looked for soccer specific training, but from what I found with a quick search is that your short sprint training may be the best idea. This site recommends sprint training.

Drills should be completed over short distances with plenty of rest between sprints. The idea is not to tire yourself. Concentrate on form and speed of leg movement over the first few yards.

Over the course of a season, start sprint drills in mid to late pre-season and continue right through the in-season. Because they aren't fatiguing you can perform they the day before a game. A lot of pros teams feel that they help to increase mental sharpness in preparation for an upcoming game.

As a side note, sprint drills should be performed at the start of a training session when you are fresh.

They do list some sample speed drills.[Tri-Man] And of course no workout is complete without lunges and buttkicks[/Tri-Man]

 

[tri-man 47]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

Unfortunately, we don't have a coach. It's a competitive men's league - unfortunately, many of our players have kids, night-shift jobs, etc. and we don't get to practice often...so I need to keep in shape on my own. I don't really get much benefit out of ball drills by myself, and I've found that in recent years, it's not my in-game skills that need work, but my fitness. I just feel that I might not be doing myself justice by just running a few miles. I'll look into it, thanks for the response.

Given your soccer focus, I'd suggest some of the fartlek running in IK's excellent comments ...the fartlek will keep you running after the quick accelerations, which would be beneficial.

 

[tri-man 47]

I'm not really training for anything in particular, I just want to stay in shape. I've been running 2-3 miles ~5 times a week at a normal pace for me (8-9 minute miles), but soccer playing, which is really what I'm "training" for, I guess, isn't just a consistent jog. I was thinking more along the lines of a hard sprint for 50-100m followed by a short recovery walk, then back to a normal pace jog...and repeat. I guess I'll just give it a go next time and see what I can handle.

Makes sense to me. Have you tried running this plan by a soccer coach? I'm sure there's some kind of a fitness regimen tailored to that sport. If you want to train specifically for soccer, you might mix in one or two intervals where you flop around on the ground in agony followed by hopping up and sprinting. That seems to be an important skill.

Unfortunately, we don't have a coach. It's a competitive men's league - unfortunately, many of our players have kids, night-shift jobs, etc. and we don't get to practice often...so I need to keep in shape on my own. I don't really get much benefit out of ball drills by myself, and I've found that in recent years, it's not my in-game skills that need work, but my fitness. I just feel that I might not be doing myself justice by just running a few miles. I'll look into it, thanks for the response.

Given your soccer focus, I'd suggest some of the fartlek running in IK's excellent comments ...the fartlek will keep you running after the quick accelerations, which would be beneficial.

 

[prosopis]

I found this at runners world

Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

I just cant figure out how to program this into my garmin. Best I can tell is to pick the distance/rest option and just look at the garmin for the pace? Even then I think I can only program two distances and not the three as called for. Has anyone done this with their garmin?

I really want to try to get faster and it seems that this is the way.

 

[Sand]

Here's how it went: 2010 Draft.

Does your league have a Toilet Bowl Championship?

Are you kidding me? So I'm a little weak at RB. I've got the consensus #1 QB and three potentially top-10 receivers. If Best and Charles do anything, I think I'm in GREAT shape. What's not to like??

We're talking Detroit and KC here, GB. Just giving you a hard time anyway. My team I drafted the other day is much worse.---

On my end this is my fourth day of doing nothing. Took Thursday off due to work and got sick Friday. Done squat since. Business trip tomorrow, so it just gets worse. And my race is in 2 weeks. Ah well.

 

[Sand]

Any suggestions for speed training work while doing some distance running? I've mentioned in here many times that I'm a soccer player, not a born runner, and I've been making it a point to do a lot of "training" (with no real goal in mind other than to stay in game-shape) by distance running. However, anyone who's played soccer (Floppo, Sand [i think], others?) knows that the game is a lot more about long stretches of light jogging broken up by 5-10 second sprints. Any thoughts? Maybe a 100-yard sprint every mile followed by a 100-yard walk before starting to jog again? Shorter sprints? Longer "recovery walks" before jogging?

Anyone?

I played for a couple decades. One common one is to start on the end line. Sprint to six yard box. Jog back. Sprint to goal box. Jog back. Sprint to midfield. Jog back. Keep progressing until you get to the other endline. Repeat set until puking.Or as an even more evil workout find a football field. Easy workout to do. You run side to side moving up the field on every five yard line. Jog the 0s. Sprint the 5s. Repeat 2 or three times. Puke.

Remember most sprints in soccer are fairly short. 50 yards is pretty long and 75 is as far as you will go. You want short and hard.

 

[Steve Tasker]

Any suggestions for speed training work while doing some distance running? I've mentioned in here many times that I'm a soccer player, not a born runner, and I've been making it a point to do a lot of "training" (with no real goal in mind other than to stay in game-shape) by distance running. However, anyone who's played soccer (Floppo, Sand [i think], others?) knows that the game is a lot more about long stretches of light jogging broken up by 5-10 second sprints. Any thoughts? Maybe a 100-yard sprint every mile followed by a 100-yard walk before starting to jog again? Shorter sprints? Longer "recovery walks" before jogging?

Anyone?

I played for a couple decades. One common one is to start on the end line. Sprint to six yard box. Jog back. Sprint to goal box. Jog back. Sprint to midfield. Jog back. Keep progressing until you get to the other endline. Repeat set until puking.Or as an even more evil workout find a football field. Easy workout to do. You run side to side moving up the field on every five yard line. Jog the 0s. Sprint the 5s. Repeat 2 or three times. Puke.

Remember most sprints in soccer are fairly short. 50 yards is pretty long and 75 is as far as you will go. You want short and hard.

I have awful memories of sprints we used to run. We used to run the suicides that you're talking about quite often....6-yard box and back, 18 and back, midfield and back, etc....similar to the basketball suicides only much longer. We also used to run 10 "1 minute sprints": sprint the full 120 yards....then you have the rest of 1 minute to get back down the field to your starting point and then go again. By the end, it's taking a full 20 seconds to get down the field, and you've only got 40 seconds to get back to the original endline to go again...those were killer. We also used to do the "Indian runs" (that's what we called them, at least)....the entire 20 man team forms a straight line and starts running laps. The last player in line has to sprint past the entire team until he gets to the front of the pack. Once he reaches the front, the new person in last has to sprint....and so on until everyone has run maybe 3 or 4 sprints....doesn't sound as bad, but you don't get to slow down....everyone is jogging around the field at a good pace the whole time.

Might go with the suicides tomorrow if the nearby field is open.

 

[Ned]

We're back to another week of mid 90's heat. I was on kid patrol all weekend while the wife had a girls weekend so I had to wait until tonight to get the run in. With the stupid heat I waited until the sun dipped below the trees/houses so I could at least get away from the sun.

88 degrees/40% humidity. It was a more dry heat for a change. I set out calm/relaxed and had another great 'long' run. I am really beginning to get hooked on this distance stuff and can't wait to get into the longer parts of this program. I'm really happy with how consistent I was able to keep my pace, especially given the heat.

1 - 8:51

2 - 8:54

3 - 8:58

4 - 8:53

5 - 8:43

My average HR was 165 with a max of 175. The curiosity is getting the best of me, so I am going to figure out my max HR this coming week. Most likely going to do it on Tuesday to replace the 5x400 on the schedule. Those numbers 'sound' high to me, but I was pretty comfortable the entire time. I had that 'settled in' feeling that we all know/love so I'm dying to know what my real HR max is.

 

[Ned]

Sorry for the multiple posts...

How accurate is the Calorie counter on the Garmin?

 

[2Young2BBald]

2Y2B > Dexter by 13 minutes. The man is a beast.

Would have been more if you hadn't pulled the old drown the bald guy by grabbing his ankle on the swim Still ###### about AG 4th for the 4th freaking time in my short tri career. All I can hear in my head is a Big E-esque "4th is the 1st loser". Congrats on your hardware! Amazing summer for you!!

 

[prosopis]

We're back to another week of mid 90's heat. I was on kid patrol all weekend while the wife had a girls weekend so I had to wait until tonight to get the run in. With the stupid heat I waited until the sun dipped below the trees/houses so I could at least get away from the sun.

88 degrees/40% humidity. It was a more dry heat for a change. I set out calm/relaxed and had another great 'long' run. I am really beginning to get hooked on this distance stuff and can't wait to get into the longer parts of this program. I'm really happy with how consistent I was able to keep my pace, especially given the heat.

1 - 8:51

2 - 8:54

3 - 8:58

4 - 8:53

5 - 8:43

My average HR was 165 with a max of 175. The curiosity is getting the best of me, so I am going to figure out my max HR this coming week. Most likely going to do it on Tuesday to replace the 5x400 on the schedule. Those numbers 'sound' high to me, but I was pretty comfortable the entire time. I had that 'settled in' feeling that we all know/love so I'm dying to know what my real HR max is.

How are you going to do that? I used the formula that is out there but I would like to personalize it. I am guessing you run as hard as you can until you pass out. The info should be on the garmin when you regain consciousness ?

 

[Ned]

We're back to another week of mid 90's heat. I was on kid patrol all weekend while the wife had a girls weekend so I had to wait until tonight to get the run in. With the stupid heat I waited until the sun dipped below the trees/houses so I could at least get away from the sun.

88 degrees/40% humidity. It was a more dry heat for a change. I set out calm/relaxed and had another great 'long' run. I am really beginning to get hooked on this distance stuff and can't wait to get into the longer parts of this program. I'm really happy with how consistent I was able to keep my pace, especially given the heat.

1 - 8:51

2 - 8:54

3 - 8:58

4 - 8:53

5 - 8:43

My average HR was 165 with a max of 175. The curiosity is getting the best of me, so I am going to figure out my max HR this coming week. Most likely going to do it on Tuesday to replace the 5x400 on the schedule. Those numbers 'sound' high to me, but I was pretty comfortable the entire time. I had that 'settled in' feeling that we all know/love so I'm dying to know what my real HR max is.

How are you going to do that? I used the formula that is out there but I would like to personalize it. I am guessing you run as hard as you can until you pass out. The info should be on the garmin when you regain consciousness ?

I did a bunch of googling and came across this article - Link. I'm going to do #1. I'm just praying it's not going to be 97 like they're forecasting. ETA: I think the formulas are junk. They all give me around low 180's for a max. There's no way I was 10bpm from my max last night and was that comfortable.

 

[pmbrown_22]

Hey all. Great weekend for most this weekend. Keep up the good work and getting those miles in. It will all pay off in the long run.

Gru - Hang in there. Sometimes it is just not meant to be. I am beginning to think that I am going to go for 7:30's for my upcoming mary and not shoot for the 7:00 that I had planned on. I just don't feel like I have the fitness to do it. The heat and humidity really kicked my butt this summer and I think I really suffered from it. We can only wait and see when the weather really breaks.

Wraith - I tried to switch up my Garmin screen, but I could not find anything that said Current Lap Pace. I think I switched it to Average pace which seemed to give me the average of all my miles combined. Not what I was looking for so I will change it to something else. Do you know if Current Lap Pace is the exact term for it. I am going to google it today to see what I can find.

-------------------

My Updates:

Saturday: Short recorvery 5 miler. Nothing big. Got my miles in and the weather was cool. Looks like this was the last day of low humidity and cooler temps for a bit.

Sunday: I was up at 5:15 and got emptied and filled so I was out the door in 20 minutes. I must say it was more hot and humid than I had hoped at that time, but I had a big run to do. I ran the 22 miles averaging 8:40 for the entire run. I had some stops for gels and drinks. Had to refill my pack once at a water fountain. I felt great for most of the race. We have mentioned the nutrition on runs a bunch and this weekend was the first time I could really notice a difference. I fueled great before the run and during. I hit a bit of a wall when my Powerade ran out and had to just use water and gu's. This was really big for me and feel like I found out a bit about myself on this run. Great future info for me as well.

Question for the masses. I seem to need a few more calories than I am getting out on my longer runs. Does anyone take out a powerbar for the midway point of their long runs. I just feel like I am out of substance and that this would help me out a bit. I used to do this for long runs when I first started, but I cannot remember how I did with them. I just figure the extra boost in calorie intake would help me out.

----------------

One more thing. I usually listen to books when I run. Kind of geeky, but i get tired of music when I am out there. I am currently listening to "Born to Run". What a great book. For those runners who have not read this, it is well worth the read. It is very motivational and humbling at the same time. Certainly gives me a greater respect for the ultra running world and a much better appreciation for those runners. I will finish it sometime this week, but it definitely has gotten me thinking about a ton of different things. I really have no desire to do the barefoot thing, but I was wondering if I should be doing my core workouts barefoot to increase the strength in my fee. Any thoughts? I know some of you have done some barefoot training so just curious on the thoughts on this.