Except I only run three days a week, mostly on the treadmill, have a 20 mpw max to save my knees, am almost 40, and don't have a lot of time. What should I do? Currently doing one tempo run, one set of intervals, and one easy run. I do a couple of crossfit type workouts a week also.
Lose the crossfit get off the treadmill start running more and forget about your knees.
Hmm, no. I want to keep doing pretty much all of that, but also get faster
You won't get faster doing basically no training.
I don't know, with no training at all I was in 22 minute shape or so, with this crappy training I'm down to 18:30 or so, so it's doing something. Now I want to optimize
Try running off the treadmill. Lose 10-15 lbs. Find a favourable course. That will give you sub-18.
How long have you been doing this pseudo-training?
Depending on how your legs are handling it you could possibly switch your easy run to a tempo run since you have so many days off. Weight is a killer on knees, if you really want a faster time and save your knees drop your weight assuming that won't put you at an unhealthy body fat %.
Thanks, that's an interesting idea, I'll give it a try. I could probably lose a few pounds of course, what with the dad bod and all. I like the idea of every one of my minimal miles being quality
I've been doing the pseudo training about six months or so, with the crossfit stuff more like a year. Was a bit more serious a few years ago, then messed up my knees. Twenty years ago was mid 14s or so but those days are long gone
Try to fix your running form so you can run more miles
Do you have access to a deep water pool? Instead of an interval day, a long run of an hour or longer aqua jogging would do wonders to your time and knees.
You definitely need to get that mileage up. You can do it gradually, nice and slow. You didn't mention your age or anything but cross country isn't for a while and even outdoor track isn't for handful of weeks. You need to get to at least 30mpw at the very bottom of the spectrum.
There really isn't any amazing cross training method, or some exotic form of yoga or karate or something that's gonna make you run faster. Run more and get faster.
Eat less run more and quit that cross sh@t workouts. U can't run fast and do xfit douchery
Come on.
If you read the original post then all of the OP's follow-up comments, it's obvious this was a failed troll attempt that he kept trying to bolster with new material in the replies.
Terrible troll is terrible 1/10
0/10
Come on man...too obvious.
Came back to check on comments, and actually I'm pretty stoked to see that my real life is a 0/10 troll! And I haven't even added my followup question yet, asking about the best way to smoke pot during my rise to 5k glory. Currently it's just about a bowl a week, but I dunno, might be affecting my performance. Probably ought to vape rather than smoke. Also not drink two beers every night.
Anyway, I might have to bump the mileage up to 20mpw. My last 5k a few weeks ago was an 18:37 and although I sort of won, I was hoping for something lower in the 18s. That said, it was pretty cold here (Seattle) and the cold air was kind of a shock to the system after all my treadmill runs in the stuffy gym.
Now, before you flame me, think about this--if you steer me right, I might drag my fat old pot smoking carcass past jamin in one of the local Seattle races. Think about how epic that would be. Thank you and god bless.