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[modernlifeisANDY]

I want to do a fartlek tomorrow.

Has anyone ever used this downloaded coaching podcast?

Or does anyone have any recommendations for one?

Rather than spend the money on virtual coaching, you would probably be fine looking up some fartlek workouts over at McMillan or someplace similar and using an app like Runkeeper to track your intervals. Runkeeper allow programmable workouts that may be exactly what you're looking for and set up to be a bit more customizable to boot.

 

[The_Inquisitor]

Well I completed my first solid week of running last week in well over 3 months. Took off yesterday with a 30 minute walk instead. Plan to hit the pavement "softly" again this week.

 

[cat litter]

I've been interested in changing my routine up from using our treadmill to running when I first wake up but need some motivation or a bit of a push I guess. Exercise has never come naturally, I always have to force myself to do it and never enjoy it but do get some satisfaction out of having done it (if that makes any sense). I normally jog using the treadmills built in plan which fluctuates between 3.8 to 5something mph over the course of about 30 minutes and I end up running about 1.8 miles. The things I don't like are that the speed feels a bit too slow but the other program is much too fast and that its in my house where I spend so much time anyway and I find it very boring looking at the wall while running for half an hour. Is there an iOS app that tells me when to run vs jog and how long to do each and does so without having to look at the screen using the headphones or something? Idealy I'd like to listen to some music while being prompted 'now its time to run' or whatever. Figured this thread might be a good place to find out.

I recommend finding a park with a track to jog, I ran with my treadmill in my house for a couple years and it made me a bit mad, made running a chore and boring.

When i first started running outside i felt tired in ways i never felt from a treadmill, but its much easier to run long distances imo due to not staring at a fuckng wall.

 

[The_Inquisitor]

I recommend finding a park with a track to jog, I ran with my treadmill in my house for a couple years and it made me a bit mad, made running a chore and boring.

When i first started running outside i felt tired in ways i never felt from a treadmill, but its much easier to run long distances imo due to not staring at a fuckng wall.

I second running outdoors. I actually discovered a lot of new places in my city doing so.

 

[Red_taiyaki]

Just ran 8.2 miles on a treadmill @5.5 yesterday as part of my 10k training plan in eighty minutes for the first time. Yeesh, that was long....on the bright side, I managed to finish two episodes in Zombies. Run....

At least I get a much deserved rest day today though!

I recommend finding a park with a track to jog, I ran with my treadmill in my house for a couple years and it made me a bit mad, made running a chore and boring.

When i first started running outside i felt tired in ways i never felt from a treadmill, but its much easier to run long distances imo due to not staring at a fuckng wall.

As an added bonus, you get extra resistance too! As much as I love running outside though, I still find the treadmill to be a very useful tool for training. Especially if you're trying a new technique or training regimen for the first time.

 

[The_Inquisitor]

Just ran 8.2 miles on a treadmill @5.5 yesterday as part of my 10k training plan in eighty minutes for the first time. Yeesh, that was long....on the bright side, I managed to finish two episodes in Zombies. Run....

At least I get a much deserved rest day today though!



As an added bonus, you get extra resistance too! As much as I love running outside though, I still find the treadmill to be a very useful tool for training. Especially if you're trying a new technique or training regimen for the first time.

Hey Red,

Are you running at a 1% or greater incline?

 

[Red_taiyaki]

Hey Red,

Are you running at a 1% or greater incline?

Yep, why?

 

[Shanks D Zoro]

Rather than spend the money on virtual coaching, you would probably be fine looking up some fartlek workouts over at McMillan or someplace similar and using an app like Runkeeper to track your intervals. Runkeeper allow programmable workouts that may be exactly what you're looking for and set up to be a bit more customizable to boot.

Thanks for the tips. I will give runkeeper a look.

I wanted a virtual coach just because it would be easier to know how to push myself.

Think i might get a gps watch to have something to look at.

 

[The_Inquisitor]

Yep, why?

Ah okay. Running an a small in like helps to simulate the stress of running on the road. You're good.

 

[JB1981]

Ah okay. Running an a small in like helps to simulate the stress of running on the road. You're good.

I'm going to need to start doing this. I have been running on the treadmill at work at zero incline and ran on the road last night. The road was much harder.

 

[ruxtpin]

I second running outdoors. I actually discovered a lot of new places in my city doing so.

I third this? But it sometimes leads to awkward situations. Like the time I found a giant porn stash someone dumped on the side of the road. Or the time I jogged through a village for adults with intellectual disabilities and was asking folks for directions.

 

[oti]

I went running after three weeks being ill. After ten minutes my shins started to feel really heavy and stiff and every step hurt. I stopped immediately and have been taking walks since.

 

[Zantetsuken]

Can't believe I'm just now seeing this thread. I know this may be extremely easy to some of you, but I have a 2 mile run event I need to run in November. Should interval running combined with just flat out running for two miles suffice? I have some NB minimus shoes I have barely used.

 

[Stairouais]

Login in too.
I've started running after quitting smoking two years ago. I run 4 or 5 times a week, around 15km in 1h15, except on sundays when i tend to go around 18km.

Never really trained for an official race, but I think I'll try my first half marathon this year, and eventualy a full one. A lot of people have benn telling me that there's nothing like running an actual race, with people sharing the same love for running, but I don't know if i'm that kind of runner. I always run alone, listening to a podcast, really early in the morning, or late in the evening, when there's nobody in the streets.

I don't give shit about my performances right now, but i'm affraid i'm gonna star caring after an official race.

 

[Red_taiyaki]

I'm going to need to start doing this. I have been running on the treadmill at work at zero incline and ran on the road last night. The road was much harder.

Yep. Interestingly enough, I find myself running faster on the road than on a treadmill with resistance. Might be because there's actually interesting stuff to look at (and people to run with) rather than just staring into space or watching sports on one of the hanging televisions at the gym. I should probably start working on my pacing as well. Ran a 7:57 first mile in my 5k last week, around 9:00-9:45 pace afterwards followed by a final stretch of 7:58.

Do any other Gaffers on this thread have any Garmin devices? I just started running with a Vivoactive a month ago and would love to connect! https://connect.garmin.com/modern/profile/rezznik

Can't believe I'm just now seeing this thread. I know this may be extremely easy to some of you, but I have a 2 mile run event I need to run in November. Should interval running combined with just flat out running for two miles suffice? I have some NB minimus shoes I have barely used.

Depends. Are you trying to run it as fast as you can to meet a certain time? Then yes, intervals will help and so will hills.

 

[modernlifeisANDY]

Yep. Interestingly enough, I find myself running faster on the road than on a treadmill with resistance. Might be because there's actually interesting stuff to look at (and people to run with) rather than just staring into space or watching sports on one of the hanging televisions at the gym. I should probably start working on my pacing as well. Ran a 7:57 first mile in my 5k last week, around 9:00-9:45 pace afterwards followed by a final stretch of 7:58.

Do any other Gaffers on this thread have any Garmin devices? I just started running with a Vivoactive a month ago and would love to connect! https://connect.garmin.com/modern/profile/rezznik



Depends. Are you trying to run it as fast as you can to meet a certain time? Then yes, intervals will help and so will hills.

Sent you a request on Garmin; I'm overtheandyhill.

 

[The_Inquisitor]

Login in too.
I've started running after quitting smoking two years ago. I run 4 or 5 times a week, around 15km in 1h15, except on sundays when i tend to go around 18km.

Never really trained for an official race, but I think I'll try my first half marathon this year, and eventualy a full one. A lot of people have benn telling me that there's nothing like running an actual race, with people sharing the same love for running, but I don't know if i'm that kind of runner. I always run alone, listening to a podcast, really early in the morning, or late in the evening, when there's nobody in the streets.

I don't give shit about my performances right now, but i'm affraid i'm gonna star caring after an official race.

I suggest doing a 5/10k first. Running in a race is very different than running by yourself. You need to understand how to pace yourself in a high adrenaline environment and also deal with weaving through people.

 

[Splash Wave]

Who makes the best cheap-as-fuck running shoes? I need something that won't kill me, but I'm pretty low on cash.

 

[TheGrue]

Came into brag about the end of my four months of marathon training. Ran two marathons that were two weeks apart and now am glad to be done. Going to take a couple weeks off from running and then figure out my next plan.

 

[captscience]

Can't believe I'm just now seeing this thread. I know this may be extremely easy to some of you, but I have a 2 mile run event I need to run in November. Should interval running combined with just flat out running for two miles suffice? I have some NB minimus shoes I have barely used.

Intervals will help but probably not where you should start. Build up mileage first. Run slow and easy. Your pace should be slow enough that you can still talk comfortable. Starting out, do this for 20-25 minutes. Work your way up to 3-4 miles. Then start doing intervals to build speed.

Since you're new, I'd recommend not wearing the minimus shoes. A standard pair of running shoes with a heal will be safer.

Who makes the best cheap-as-fuck running shoes? I need something that won't kill me, but I'm pretty low on cash.

Most brands make running shoes at different price points. The more expensive models in my experience suck. Look for previous years models as well. They're generally the same but much cheaper. Running Warehouse is my go to shop:

http://www.runningwarehouse.com/salecatpage.html?ccode=SALEMS

Came into brag about the end of my four months of marathon training. Ran two marathons that were two weeks apart and now am glad to be done. Going to take a couple weeks off from running and then figure out my next plan.

Congrats! That's quite an achievement! Enjoy the rest. I'm sure your body needs it. I'm always amazed at people who can run multiple marathons in short time frames. My legs never feel right for at least a month after marathons.

 

[The_Inquisitor]

Came into brag about the end of my four months of marathon training. Ran two marathons that were two weeks apart and now am glad to be done. Going to take a couple weeks off from running and then figure out my next plan.

Disco, try to at least figure out your running gait and your arch height. You can narrow down from there.

 

[thesoapster]

Finished the Buffalo Half Marathon yesterday. I set a personal best time of 2:08:47...slow, I know. I beat my previous best by 14 minutes. I hate running in the morning, still. I never get the sleep I need entirely or feel ready the day of. That and I got a case of plantar fasciitis with my right foot about 1.5 weeks ago trying to do some morning running (bleh). I stopped running immediately as even walking hurt. I'm not going to bother with another running event until I've lost weight (5'11" 205lbs now). I'm at the point where I can chip away at my time but not much more.

 

[entremet]

Week 4 of Couch to 5k almost done.

I can't believe how well this works. I hated running before.

I'm using an app that makes it so easy. I can listen to podcasts or music and then I get vocal cues to start running or walking.

It makes such a huge different than staring at your watch.

 

[Zoe]

Haven't run since the very beginning of this month due to all the thunderstorms (on top of a busy schedule). Hopefully next month is better

 

[inm8num2]

I gravitate toward biking these days, but had a couple of nice runs this past week. Just need to build on that and be consistent.

 

[DesertEater]

Hey running-GAF,

I need your advice. I started running only two weeks ago. That's few years since I last ran. I go to the gym for muscle gain, but I rarely do cardio. When I did run two weeks ago, I noticed some discomfort in my knees. It was more noticeable the day after I ran for about 40 minutes. I ran two days ago and, for the first time, I felt slight discomfort as I was running but that went away as I finished warming up. Now is that something I should worry about? I'm 24 if that matters.

I'm planning on doing a marathon in January, so I really hope this is just temporary.

 

[Fistwell]

Hey running-GAF,

I need your advice. I started running only two weeks ago. That's few years since I last ran. I go to the gym for muscle gain, but I rarely do cardio. When I did run two weeks ago, I noticed some discomfort in my knees. It was more noticeable the day after I ran for about 40 minutes. I ran two days ago and, for the first time, I felt slight discomfort as I was running but that went away as I finished warming up. Now is that something I should worry about? I'm 24 if that matters.

I'm planning on doing a marathon in January, so I really hope this is just temporary.

Could be bad could be nothing at all, slight discomfort twice is not necessarily totally alarming, see how it progresses. If you're having physical activities your body is not used to, it needs to adapt. Discomforts or even some amount of (transient) pain is not unexpected. I'd keep an eye on it, if it doesn't go away, if you get some swelling, I'd get it checked out. In the meantime just listen to your body, if the discomforts becomes sharp pain, slow down and avoid solicitating your knee till someone takes a looks at it.

What kind of body type are you? You mentioned muscle gain, if you're a heavyset type that obviously puts more stress on lower articulations.

 

[DesertEater]

Could be bad could be nothing at all, slight discomfort twice is not necessarily totally alarming, see how it progresses. If you're having physical activities your body is not used to, it needs to adapt. Discomforts or even some amount of (transient) pain is not unexpected. I'd keep an eye on it, if it doesn't go away, if you get some swelling, I'd get it checked out. In the meantime just listen to your body, if the discomforts becomes sharp pain, slow down and avoid solicitating your knee till someone takes a looks at it.

What kind of body type are you? You mentioned muscle gain, if you're a heavyset type that obviously puts more stress on lower articulations.

Thanks a lot. I will pay attention next time I run and see how it goes. But so far, there is no sharp pain or anything like that.

I'm weight about 120 pounds and I'm 5'6". So I'm not packing much. I also stopped doing too many squats during leg day to reduce the stress on my knees and I'm considering dropping that completely since I will be running during legs day instead.

 

[Zoe]

Hey running-GAF,

I need your advice. I started running only two weeks ago. That's few years since I last ran. I go to the gym for muscle gain, but I rarely do cardio. When I did run two weeks ago, I noticed some discomfort in my knees. It was more noticeable the day after I ran for about 40 minutes. I ran two days ago and, for the first time, I felt slight discomfort as I was running but that went away as I finished warming up. Now is that something I should worry about? I'm 24 if that matters.

I'm planning on doing a marathon in January, so I really hope this is just temporary.

Did you buy proper running shoes?

And make sure you're using your glutes when you run. If those aren't being activated enough, the rest of your leg will overcompensate.

 

[DesertEater]

Did you buy proper running shoes?

And make sure you're using your glutes when you run. If those aren't being activated enough, the rest of your leg will overcompensate.

I have 'training' shoes, but I don't like them a lot so I'm going to get proper running shoes before my next run.

Run using my glutes? I'm not sure I'm doing that.

 

[modernlifeisANDY]

I ended up taking much of this past week off thanks to a slightly pulled calf. Was back at it yesterday with 11.5 mi and felt really good. I probably could have taken a day and been back without too much issue but the extra time off definitely helped out.

Anyone have any races coming up? I have a half marathon in two weeks that I am looking forward to.

 

[BrassDragon]

This weekend, early in the morning, I ran halfway around the tiny island of Ameland with the North Sea to my right and not a soul on the beach. The sand didn't slow me down as much as the coastal wind did.

No GPS, heart rate monitor or headphones just miles of beach and sea birds. You can keep your crowded competition events and medals, this is the essence of running to me: freedom made physical.

Spoiler

 

[warthog]

Awesome place to run you got there, BrassDragon.

 

[Zoe]

Man, the summer early evening sun is intense, and it's not even at its worst yet! I'm used to running in my neighborhood with lots of trees, but we tried out the local running club's track workout today with no shade at all. The workout itself wasn't so bad, but the sun just drains everything out of you.

 

[Eiolon]

I got a late start on my run today and what a difference it makes. It's been about 80 when I run and it was 95 when I started. I got my ass totally kicked despite running the route for the last 6 months near daily. Its the first time I've really sweated in awhile. AZ sucks.

 

[The_Inquisitor]

Well I am on week four of running. I'm back to 40' on a treadmill at a 10'00" pace. I plan on taking it easy this week somewhat since it's my 4th week of running and you're suppose to lay back a bit every 4th week anyways.

Sadly my Fitbit surge does not appear to be surviving. After about 25 minutes of running condensation is building up under the glass. It takes about 2-3 hours to dissipate.

I contacted Fitbit and they asked for photos which I am sending today. Probably going to have to RMA it.

 

[Aikidoka]

Well I'm just finishing up Week 6 of Couch to 5K. I actually started on week 4 but ended up doing week 5 and 6 twice (at a bit faster pace) because I didn't want to kill my shins. But now I'm at the point where there's no more walking breaks and I just have to run 25 minutes straight each day for week 7. Seems a bit daunting. Note that I'm doing these at a 10:00 min pace so that I can end with doing a 5K in close to 30 min.

Also, I decided to just run a mile at my fastest pace on the days I'm not doing the C-to-5K. Do you guys have any thoughts for the best way to improve pace for a single mile? And does that help with running 5k's at all?

 

[The_Inquisitor]

Well I'm just finishing up Week 6 of Couch to 5K. I actually started on week 4 but ended up doing week 5 and 6 twice (at a bit faster pace) because I didn't want to kill my shins. But now I'm at the point where there's no more walking breaks and I just have to run 25 minutes straight each day for week 7. Seems a bit daunting. Note that I'm doing these at a 10:00 min pace so that I can end with doing a 5K in close to 30 min.

Also, I decided to just run a mile at my fastest pace on the days I'm not doing the C-to-5K. Do you guys have any thoughts for the best way to improve pace for a single mile? And does that help with running 5k's at all?

If you feel you cannot run 25' at a 10 minutes pace I suggest you actually don't. Try to run 30' instead at a slower pace that doesn't cause you to collapse at the end. What I would do is substitute 1 of your longer runs for high intensity or Fartlek sessions. In other words you run hard for 100-400 meters then walk 1 minute or less to recover. Repeat 3-5x. Hill workouts also can help.

 

[Rei_Toei]

This weekend, early in the morning, I ran halfway around the tiny island of Ameland with the North Sea to my right and not a soul on the beach. The sand didn't slow me down as much as the coastal wind did.

No GPS, heart rate monitor or headphones just miles of beach and sea birds. You can keep your crowded competition events and medals, this is the essence of running to me: freedom made physical.

Spoiler

That's pretty much the setting of 50% of my runs - I live in The Hague . The beaches south of the city are usually deserted late in the afternoon/early evening on weekdays. Love running on the beach.

 

[Linius]

Yeah, it's nice living close to the beach for stuff like this. Oh well, can't have everything. I live in the heart of the ugliest city of our country (if I'm to believe 'the people')

Finally filling up my event calender a bit again. Doing a run in my home town the first time, Almere City Run. Next sunday that is, 7km. In september I'll do my second Dam tot Dam Loop, 16,2km. And in november I'll be doing my first Zevenheuvelenloop, which is 15km. That last one is interesting, it's pretty much the fastest 15km in the world. Both women's and men's 15km (road) world records were set there.

 

[Shanks D Zoro]

Killed it today on my 10k. After 2 bad runs earlier this week after a week off. 5'02 a km. I had averaged 5'25 over 130 k last month and was starting to get depressed because I was nowhere near 5 minutes, let alone anywhere near my PB.

I have been doing the Nike advanced 21k program and I haven't really been pushing myself and not really following the instructions for the interval training. But I did the interval training on Tuesday so maybe that is why my run felt bad, but the results showed today. I am really gonna start following the instructions a lot more and start pushing myself on those interval days.

I have two more runs for this week on the program including a 19k, which I hope to pace at around 5'10.

My aim for this month is to get into the 4'30s for 10k and to set a PB 21k of under 1h40.

Yeah, it's nice living close to the beach for stuff like this. Oh well, can't have everything. I live in the heart of the ugliest city of our country (if I'm to believe 'the people')

Finally filling up my event calender a bit again. Doing a run in my home town the first time, Almere City Run. Next sunday that is, 7km. In september I'll do my second Dam tot Dam Loop, 16,2km. And in november I'll be doing my first Zevenheuvelenloop, which is 15km. That last one is interesting, it's pretty much the fastest 15km in the world. Both women's and men's 15km (road) world records were set there.

I really need to schedule myself in for events. I have only done the Nike Seoul 10K the last two years. Will do their 21k this year,

 

[MikeDip]

Does anyone have any tips to improve lungs or whatever?

I feel it's my bottleneck. My legs, muscles, whatever, never get tired. I kinda want to push those more. But it's my lungs that give out so damn fast.
There any lung techniques I can do in bed?
Help?

 

[Zoe]

Sit up straight and try to breathe in to your full capacity. Likewise, blow everything out.

Or take up swimming.

 

[Gibbo]

Does anyone have any tips to improve lungs or whatever?

I feel it's my bottleneck. My legs, muscles, whatever, never get tired. I kinda want to push those more. But it's my lungs that give out so damn fast.
There any lung techniques I can do in bed?
Help?

I second Zoe's recommendation of swimming was well. I've been working 30 laps at the pool into my weekly routine, and find that it now takes longer to reach that breathlessness stage when I'm running.

 

[MikeDip]

I have absolutely no way to swim at the moment. I really wish I did, I love swimming.

 

[Shanks D Zoro]

Got my 10k back under 50 yesterday.was running along nicely but then my nike running app jumped from 12 to 13 km after a minute completely through me off for the rest of the my 19k.

Does anyone have any tips to improve lungs or whatever?

I feel it's my bottleneck. My legs, muscles, whatever, never get tired. I kinda want to push those more. But it's my lungs that give out so damn fast.
There any lung techniques I can do in bed?
Help?

if you don't mind looking like a fool.

http://www.trainingmask.com/training-mask-2-0/

I am interested in getting one

 

[zeemumu]

I didn't know GAF had a running club. Subscribed because I'm a lazy dude who needs to run more.

 

[BrassDragon]

After almost a year of struggling (and feeling I was bashing my head against a plateau) I finally pushed my 10 kilometer time past the 35 minute mark, setting my personal best at 34:24.

This was just a test run around an industrial park, not even a race. I was cruising and feeling the flow but didn't realize I was breaking the barrier as I was doing it. Woohoo!

I wanted to do attain this before I turned 40. Didn't quite make it but at least I can cross it off before turning 41.

The secret sauce appears to be hill training, which I started incorporating two months ago.

Current mood: awesome.

 

[Linius]

Damn son, amazing time. Great job!

 

[Fistwell]

After almost a year of struggling (and feeling I was bashing my head against a plateau) I finally pushed my 10 kilometer time past the 35 minute mark, setting my personal best at 34:24.

Current mood: awesome.

Gatdam, 17+Km/h over 10K. Congrats dude, you're something else. O_O'

Meanwhile, I can't maintain 12Km/h over a lazy sunday afternoon semi in the sun.

Current mood: passed out on the couch.