Run-Down Forums

[tim723]

I just joined the track team for the first time, this year. I am a sophomore in highschool and obviously have my whole life ahead of me. Ive always liked running more than most people do, so i decided to pursue becoming a true runner. I am in my second week of seriously training. I have been running anywhere from 3 - 6 miles a day at a fairly slow pace. Around an 8 minute mile pace. I am going to be running the mile and two mile, once we start racing in track. Im obviously gonna have to pick up the pace, but wont have to run as long distance as i have been training. Should i try to keep long distance running, but just gradually pick up the pace? Should i cut off some distance and add to my speed. Im not quite sure what to do. For me, it seems that running 5 miles slowly is easier than running a mile at a somwhat rapid pace. Im not sure what i should focus on, or do while training to get the best results. Im sure i will get some good pointers from my coach, since practice starts very soon, but i would like all of the help i can get.

-Tim C
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Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[Dan]

At this stage, it's most important to develop your aerobic capacity, to the point where 2 miles at a good clip isn't terribly taxing. If you want to run the 2 mile (3k) at 6:00 pace, you need to be able to easily train at that distance at 7:00 pace. 3-6 miles isn't a bad start, but it isn't enough yet that you should be thinking of cutting back. I'd consider it just barely adequate, if it's done at a fast enough pace to tax the aerobic system. Right now, it sounds like you aren't there yet, though, so I'd focus on upping the mileage to where you're hitting 6+ a day (say, 8-10 on long days and 3-6 on short days).

And, of course, do what your coach suggests.

Dan
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[Micah Ward]

Welcome to the forum.

I agree with Dan that you have a very good base to start with. Obviously you will need to concentrate on some speed work but the best way to handle that at this point is to see what your coach has planned.

I do have a question on your shoes? What are you running in and why? Have you been to a specialty running store to make sure you are running in the best shoes for your individual biomechanics? You won't believe how important that is.

We are all biased here but I think you have made a great choice with your decision to be a competitive runner. I've been doing it 27 years and I am not as fast as I used to be but I am even more passionate about it now than ever. It truly is a life time sport.

Good luck, be fast and keep us updated.

Micah
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[tim723]

thanks for all your help and suggestions. I am going to continue tyo run long distance, nut of course focus on my speed. My coach thinks i am off to a good start, so i am pleased with my progress. I just got back from my first track practice and i got 2nd place in our 5 mile run without too much difficulty. I had a good day today unlike yesterday. It seems whenever i take a day off, the next time i run i am horrible. I dont know if it is just a coincidence that this has happened multiple times, or if it really does effect my performance by stopping. Anyway, ill keep u guys updated on my progress, next week we do a timed mile, that should be a good indicator of my progress. My record is about 6:20 with zero training, and after this past week and a half of good training, i think i can cut a good chunk of that off. Well, iim going to be going now, thanks and ill keep you updated.

-Tim C
_________________
Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[tim723]

sorry about those typos i did that in a rush because i wanted to get in the shower! I forgot to tell you about my shoes. I am wearing Brooks Adrenaline GTS 5. I went to Fleet Feet and they looked at my feet and watched me walk to see what shoes were best suited for me. They brought out four pairs that were suitable, and i chose the best feeling, which were the brooks. They have felt excellent so far. Goodbye for now and happy running

-Tim C
_________________
Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[Dan]

[Micah Ward]

First of all, congratulations on that second place in the five mile run. You are definately off to a good start. I'm interested in seeing what that timed mile is going to be.

Secondly, you made a smart choice in going to Fleet Feet to get your shoes. That is where I get mine and they always do a great job of fitting me in the right shoe.

Lastly, I'm not sure what to advise on the day off situation. I tend to like a couple of days off each week. But then I'm old and I need them.
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[tim723]

today was pretty disappointing for me.... I was planning to do a few 400 repeats, but i got so tired too fast. Im not used to going that fast i guess. After the second one i was ready to drop! I dont know if it was just one of those not so good days or if it was the fact that it was 37 degrees out, and i was in merely thin shorts and a T shirt. Its hard to breathe when ur freezin! Is there a whole different way to train for short distance running? I am pleased with my progress in distance running. I can pull off a 7 miler feeling like i can just keep on going forever, but these short, high intensity runs... i dont know whats wrong. I probably need to try to train at that quick rate and then i will get better. i just cant let these bad days discourage me. hopefully next post will have some better news...

-Tim C
_________________
Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[Dan]

It's all about adapting, and remembering that there's no such thing as feeling great every day. Many will tell you that the first few high intensity workouts of the year are always excruciating, no matter how good of shape they're in. As you get more experienced, you'll find it easier to break through that wall.

Dan
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[AM_Runner]

Great Job so far Tim

Nothing to get discouraged about at all as everyone said so far it takes time thats the one big thing about distance running it takes a long time to really get consistant. All along the way there are going to be ups and downs days you feel great and days you feel like crapjust the nature of the beast like anything else.

As far as the 400's go it basically another type of running that your body will adapt to over time you probably ran all-out and too hard in your first sessions and were unable to recover in the time preiod you were given - knowing how hard to push and how hard you can go to complete a workout is again something that develops over time. You will get to go faster and faster but as hard as it is be patient.

Lastly, congrats on taking up what all here think is the greatest sport out there! Keep us up to date on your progress.

Kurt
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The long run is what puts the tiger in the cat.

[tim723]

whew, in todays practice i had the choice of either going 4 miles or a little over 8, and i chose the long one. Whew that was a really bug run and had some tough hills. I was with the varsity team and it was one beast of a run. my stomach is killing me right now. im not sure if im hungry or what, but it sure isnt feeling very good.
I know i am gonna be sore tommorow for sure. Anyway i need to lay down for a little bit.

-Tim C
_________________
Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[Dan]

Drink lots of water. It'll help move that junk through you and settle the stomach. And stretch well after any workout that leaves you feeling that ragged.

Dan
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[Paul]

It takes some time to get used to speed work. If you are averaging 2 minute quarters and then try for a session to hit some 80 sec repeats, you are going to feel sluggish. I would consider throwing in 4-8 80-100m strides 3 times a week to stay in touch with your speed. Start at about mile pace, and eventually bring them down to 400-800 pace after a few weeks. This is one reason why athletes like to take a balanced approach to their training 9-10 months out of the year, so they keep in touch with all aspects of their training.
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[tim723]

Thanks a bunch for all of your help everybody. I really appreciate it a lot. Anyway, i have a timed mile tommorow! Im anxious to do it and then somewhat nervous. Well, i guess i'll just wait and see how i do. I'll let you know tommorow how it went.

-Tim C
_________________
Running is a big question mark that's there each and every day. It asks you, "Are you going to be a wimp, or are you going to be strong today?"
- Im currently injured

[AM_Runner]

Good luck - I'm sure it will go well
_________________
The long run is what puts the tiger in the cat.