Do you even lift bro?

[kitler53]

today's run was even faster.  comfortably below the 8:00 mile.   what a difference running in 70's is comparted to 80's.  It might be a bit out of reach but it feel like a 7:00 mile by the end of the year is achievable.   

that or maybe i could start increasing distance.   i'm still only doing 3.5 miles.  increasing to 5 miles by the end of the year feels achievable too.

[Legend]

You're doing great kit!

Is your pacing steady or do you have an explosive first or last mile?

[kitler53]

You're doing great kit!

Is your pacing steady or do you have an explosive first or last mile?

pretty steady.  

i've been told that gains come from "running slow".   maybe i've misunderstood the lesson but my take-away is that instead of getting into a sprint/walk cycle you are better off taking a slower pace that you can sustain.   i've read you should be able to have light conversion while running.   so what i try to do is run as fast as i can without breaking that wall of "too fast to sustain".  

so yeah, i've had runs where i needed to adjust up/down a bit but for the most part i have a feel for what my pace is and i try to do "1 step faster than last time".   

..but also i'm doing 3 runs a week now instead of just 1.  

[Legend]

pretty steady. 

i've been told that gains come from "running slow".  maybe i've misunderstood the lesson but my take-away is that instead of getting into a sprint/walk cycle you are better off taking a slower pace that you can sustain.  i've read you should be able to have light conversion while running.  so what i try to do is run as fast as i can without breaking that wall of "too fast to sustain". 

so yeah, i've had runs where i needed to adjust up/down a bit but for the most part i have a feel for what my pace is and i try to do "1 step faster than last time". 

..but also i'm doing 3 runs a week now instead of just 1. 

That run slow advice is about training your body long term. With three runs a week, two or three of them can be at a slower pace. Zone 2 heartrate if you track it.

The slower pace still gives your body the "good" stress that helps you improve but less of the bad stress that leads to injuries.

[kitler53]

That run slow advice is about training your body long term. With three runs a week, two or three of them can be at a slower pace. Zone 2 heartrate if you track it.

The slower pace still gives your body the "good" stress that helps you improve but less of the bad stress that leads to injuries.

i don't have a heart rate tracker so no i don't.   so what i have to go on is "feel" or "vibe":
- a < 8:00 mile feels intense.  like i could do easily do a 7 min mile if my target was to run exactly 1 mile but i couldn't keep it up for an extended time.
- a = 8:00 to 9:00 mile feels moderate.   i can do it for 3.5 miles no problem.   i could likely do 5+ at this rate too.  but at the end i feel like i exercised.
- a > 9:00 mile feels too easy.  basically like walking.  my breathing is completely normal.   i don't notice a rise in heartrate.


while i do 3 runs a week running for me is still a supplement to my "main" workouts.   i do 3 hiit workout a week too.  running is my "rest day" because my hiit workouts do a lot of strength work and i can't do them back-to-back.

[darkknightkryta]

Me and my friend did a few runs a few weeks before school started.  We ran around a track, cause he wasn't comfortable with his runs to just run through the neighbourhood.  So as we were running, I was going at his pace, cause I felt no reason to go faster.  There was one girl who full out lapped us 3 or 4 times.  I had ran off to go to the washroom.  Since we broke our run together, I figured I'd run to not get lapped by her.  She straight up lapped me!  Like, I was trying.  I can't say I'm like some god of running or anything, but man.  She didn't even look tired!

[kitler53]

i'll bet she looked hot doing it though.  men sweat.  girls glisten.  

[darkknightkryta]

i'll bet she looked hot doing it though.  men sweat.  girls glisten. 

She was soo hot!  She was dressed as a tennis player, like she had that short skirt with the shorts thing that they use.  But we think she was with her boyfriend or possibly just a male friend.  There was a guy running too, he was probably a bit better than I was, but he'd run at a fast pace, slow down and walk and then run again.  I don't think he'd have been able to lap me with his routine, but he got ahead because of the slower pace I was going with my friend.  She stopped when he did and they met up.  But it lit a fire in me, cause dang.  I don't think I've seen that level of fitness before.  Even my friend who plays tennis, he has the explosiveness to run fast, but his long term running is about the same as mine.  Like, I'm at 8k right now, but if we'd have to do 10k, we'd probably do it together at the same time.  At 6k he can maybe lap me once, if that.

[kitler53]

She was soo hot!  She was dressed as a tennis player, like she had that short skirt with the shorts thing that they use.  But we think she was with her boyfriend or possibly just a male friend.

tennis is a doubles sport!