Please help me build a base.

@BMA Roller - I didn't bandit. I just finished so late that my time wasn't recorded. It really sucks. I did get a medal and a finisher's hoodie, though.

Here's me walking a hill.

http://gyazo.com/a80b76fd74b1d852b794979466c5fa84

Here's my bib. Funny how I'm wearing the same shorts today.

http://gyazo.com/ef411dac4c238c64ac2bbdb95c643ed1

Here's me back home after the marathon.

http://gyazo.com/cc9cb70c68c69d26cf961c8b96741cb3

Yourhealthteacherr wrote:

Believe me, people who run 70 MPW don't do one 10 mile run every day.

Funny, when I do 70 it's normally 10 a day in singles. Granted that's usually a week where I'm skipping longer runs so I'm at 70 instead of 80. I know plenty of folks who can squeeze one longer run into their day but making a double work logistically just isn't practical.

And if you're working toward a 2+ hour race and can't manage 45+ minutes every day then you've got a problem. So I don't see the point in doubles for someone running 30mpw and aiming for a multi-hour race.

To the OP, the biggest performance gains you can get are from

1. Losing weight

2. Time on your feet running.

The biggest threat to you not running a successful half is failing to continue to train due to:

1. injury

2. giving up

Varying your speed on some runs is useful in keeping things interesting (so that you don't give up) but it's not in the end the most important thing.

The most important skill a beginning runner can work on is learning to listen to your body so that you know what you can recover from, what's going to injure you, when to push and when to back off.

Proscribed training plans are dangerous in that they give you the illusion that someone who doesn't even know you has some insight into how your body will absorb your training. People vary too much for that to be realistic.

Get out the door and run as frequently as you can. Run fast when it feels good. Run slow when you are tired. Try to be consistent but conservative.

Keep in mind that with a decade of complete focus, full-time training and the best facilities in the world Galen Rupp only cut a couple minutes off his 5k time. You're at the beginning of a long arc that could see you making much larger improvements. Enjoy the steady progress that will come from consistency.

I have been told not to do doubles yet, since they do not provide the same aerobic benefits that continuous long runs do.

Delacram wrote:

Hey, guys. Thanks SO MUCH for your informative replies. I really appreciate them.

...

@for me... - I've been receiving a lot of advice about the heart rate monitors. Problem is I just invested in a watch that doesn't have that luxury. I am going to have to hold off for a while. I can actually run very well for 30, 40, 50, and even 60 minutes. I start to get bored after 60 lol. My long run last weekend was 73 minutes, I think. I'm willing to put in the necessary work to get better. I'm going to do this.

Hi again, Delacram. Glad to see you are for real. You are at a really exciting point - excited to improve and tons of room for improvement!

So here's one thing - you say you can run "very well for 30, 40, 50, and even 60 minutes". But, can you run for 60 minutes, day after day after day, and not get too tired? I would guess not if you are only running 20-25 miles per week. That is step 1.

Think about it - if you are running your 10:30 pace (that you were worried about being too slow in the other thread), that is 5.7 miles per hour. 6 days of that is 34 miles. 7 days is 40 miles per week.

Do that for 6 weeks (or build up to it as necessary), and by the end you will notice your pace improving without having to push the pace.

This is building a base. The base strengthens you, develops your heart, mitochondria, capillaries, and other good internal stuff. This sets you up for faster training and faster racing.

Another side benefit - you are looking to lose weight. Compare your runs on June 12 vs June 14. Intervals vs a 62-minute slow run. Which was harder? I'd bet the intervals. Which could you imagine doing day after day after day for the next 2 months? I bet the 62-minute slow run. Yet, despite being easier, you burned around 30% more calories on June 14, doing the longer, easier run. Compare the difference over a full week, or month, and difference adds up.

This is getting too long. I have a couple more suggestions for you that I'll try to write in another post.

Thanks, ordersofmagnitude.

You've just made me very excited to get out the door and running again. I actually have shin splints now and they're very painful. I've been getting them massaged daily and I hope to be on my feet in the next two days.

That's actually pretty cool. My dads first marathon he ever did was the LI marathon a few days after his HS graduation.

Hey, for me...! You've been so helpful!

Are you saying I should run 5.7 miles a day? I have no problem doing so. I'd love to. I've just got to keep a close watch on my legs right now because my shins and calves are in pain. I'm currently receiving 3 massages as day on them to aid in recovery. It sucks. Why do you think I have this pain? My form is pretty good. I don't overstride, I don't heel strike, and I land under my center of mass. Personally, I believe the problem is that I don't devote enough time to stretching.

Also, don't be bashful about length. I need every drop of guidance I can get.

Do you think I should stop racing for now until I have a more solid base in miles and speedwork in the next few months?

Delacram wrote:

Hey, for me...! You've been so helpful!

Are you saying I should run 5.7 miles a day? I have no problem doing so. I'd love to. I've just got to keep a close watch on my legs right now because my shins and calves are in pain. I'm currently receiving 3 massages as day on them to aid in recovery. It sucks. Why do you think I have this pain? My form is pretty good. I don't overstride, I don't heel strike, and I land under my center of mass. Personally, I believe the problem is that I don't devote enough time to stretching.

...

Do you think I should stop racing for now until I have a more solid base in miles and speedwork in the next few months?

My suggestion is to get to the point where you are running about an hour a day. At whatever pace is comfortable to do it over & over again. If that's 5.7 miles, great. If it's 5.0, or 6.0 great. It will get faster (much) if you are honest with yourself and conservative. Gotta check the ego.

BUT, I doubt you are quite ready for that yet. That's a pretty solid amount of running, and I wouldn't expect somebody one month in to handle it. Seriously, it might take some time. That's why I suggested earlier to build up to it, starting wherever you feel comfortable (30min, 45, etc...).

Yeah, I would suggest you put the hard, strenuous running on hold for now. Pick a fall race and use the next 18-20 weeks to work towards it.

Your shin splits are telling you something. There is a rule of "Toos" that can usually nail where we go wrong (I've nailed all of these at various times): Too much, too soon, too hard, or too fast. Avoid those, and you'll hit nirvana - consistency. And consistency will get you improvement.

Typically, try to tackle one new thing at a time. Distance first. Then speed. Not both at the same time. You are trying to increase your mileage & add speedwork. Somewhere in there you get shin splints. Impossible to say the exact cause, but if you eliminate the intensity for now, and go easier than you think you should, you'll be able to handle more miles. It's the mileage that will really help you at your level.

There are a few principles that I wish I'd known when I was at your point:

1) 6 weeks - this is about how long it takes for mitochondria and other internal "stuff" to develop to a new training stimulus. So, don't expect any significant improvement any sooner than that. Each new step will likely take at least 6 weeks.

2) Tendons & Ligaments take longer to adapt than the cardiovascular system. This is a big one. You'll avoid a lot of heartache if you remember it. Basically, you will start feeling really good cardiovascularly (breathing, effort-level, etc.) after a few weeks. You will be tempted to really start cranking out some faster miles, or more miles. The problem is your body won't be ready to handle the stress. The tendons, ligaments, and muscles are still adapting, and still need some time to get stronger. If you aren't conservative, you'll feel great until all of a sudden... boom! Shin splints... or runner's knee... or ITB syndrome... or plantar fasciitis... or achilles tendonitis... or posterior-tibial tendonitis, or piriformis syndrome. You get the idea. Before I learned the ideas I'm trying to share with you, I had the misfortune of experiencing every single one of those. And every single one disrupted training. Trust me - you can't improve when you can't train. I've proven it over & over, and finally learned the lesson.

Has anybody mentioned the book "Daniels Running Formula" to you? This would be a good one to buy & read. It will explain the fundamentals of training, proper pacing, and how to set up a good long-term program. It will give you the knowledge to understand why you do different training, and how they fit together.

I would also suggest a book by Arthur Lydiard. It will get across the power of an aerobic base, and also inspire you. "Running to the Top" is good.

Between those two books, you will have all the information you really need to fully develop your potential as a runner. Daniels is more numbers & formula-based. Lydiard is more feel-based. One might appeal to you more, but together they are great.

The only other thing I would suggest is to find a good group to run with. You'll form great friendships, and enjoy the training much more. Plus, seeing & learning from faster runners will really open your eyes to the possibilities. You just have to be careful not to get sucked into running too fast for your current ability level... check your ego.

Definitely check out the Daniels & Lydiard book though. They will give you the overall long-term plan you need, and the knowledge that most people at the group runs won't have.

Delacram, I live much more central than those places, sorry bud.

I'd like to second everything for me... said.

While the goal is to be able to be on your feet for 5-6 miles day in and day out, you will NOT be able to jump right into this. You have got to take things slow, keep the ego in check, and slowly build up.

Definitely look into running programs for beginners. I haven't read Daniels Running Formula, but I heard good things about it. A book I would recommend is "Lore of Running" by Noakes. It has A LOT of information on the adaptations your body goes through while training, and there's a very nice section for a beginning training plan.

Again, if you can find a running club or group of good guys in your area it would be worth it. If you can get in touch with the Greater Long Island Running Club (www.glirc.org), they might be able to direct you to a more local group.

Delacram wrote:

Why do you think I have this pain? My form is pretty good. I don't overstride, I don't heel strike, and I land under my center of mass. Personally, I believe the problem is that I don't devote enough time to stretching.

Forgot to add - it could be stretching, but you have to ask yourself why are your muscles so tight to begin with? Probably from overdoing it a little. 400m repeats are stressful. Ramping up mileage can

That being said, here is my best suggestion for stretching, or loosening. Just a little goes a long way. This video has everything you need. A little cheesy (intentionally), but great information!

Delacram - If you're not already, work on your nutrition/diet as well. Very important - and quite frankly, overlooked or ignored by far too many runners. To keep it simple, strive for a balanced, whole food diet. Get rid of all the junk (soda pop, fast food, processed food, etc.) from your diet. This will help with your weight and provide your body with the necessary nutritional support to stay healthy. Wish I knew more about the nutritional aspect when I was competitive. A sample day might look like the following:

Breakfast

Start with a bowl of steel cut oats, which are minimally processed. Add to it fresh milk, blueberries, walnuts and raw honey. Choose unsweetened fresh or frozen berries. Raw walnuts are less processed than those already roasted and salted. Scramble two eggs in olive oil if you need additional calories in the morning.

Lunch

Enjoy a large green salad made with fresh romaine lettuce, diced tomatoes and cucumbers. Add roasted chicken breast, toasted sesame seeds and sliced almonds. Dress the salad with a dressing made from the juice of one orange, olive oil, red wine vinegar and a splash of soy sauce. Look for natural or organic chicken to make sure no marinades or sodium preservatives were added to the meat. Along with your salad, have a soup made from fresh roasted tomatoes, onions and garlic pureed with a bit of milk, salt, pepper and curry powder. Have a piece of fresh fruit to finish your meal.

Dinner

A whole-food dinner might be composed of baked, wild salmon with roasted asparagus, steamed broccoli or summer squash sautéed in olive oil. Make homemade mashed potatoes by boiling Yukon golds and, after draining, mashing them with milk and real butter, or serve brown rice or quinoa on the side. For dessert, enjoy plain yogurt with raw honey and sliced strawberries.

Snacks

Whole food snacks include yogurt; natural cheese such as cheddar or feta; nuts; fresh fruits and vegetables; and woven wheat crackers. Other whole food snacks include smoothies made with pureed fruit and milk; shredded wheat cereal; and hummus homemade from dried chickpeas.

Best of luck!

+1 YUM

Alrighty... Finished my first 45 minute run.

http://gyazo.com/caa4ddb42db393b53b275582b20e7a80

Cool.

Why the big fade in the last 1.18 miles? Hills or something else?

just run baby. if it feels good go faster. if it feels bad go slower. when 4 miles feels easy, run 5. when singles feel easy, run doubles. let your body guide you.

@for me... - I think I was just getting tired, quite frankly. Although, the trip back home is a very long uphill trek. It's hardly noticeable, though.

Delacram wrote:

@for me... - I think I was just getting tired, quite frankly. Although, the trip back home is a very long uphill trek. It's hardly noticeable, though.

Understandable. If you think it was due to the uphill, then I wouldn't worry about it.

If you think it was more due to being tired, next time you might try going a little slower in the early miles. Try for even splits after mile 1 (warming up), or a slight negative split (where the later miles are a little, not a lot, faster than the early miles).

In general, even or negative splits are a good sanity check that you've run within yourself. Having to slow down is a good sign that the early miles were a little too aggressive.

Hopefully this is helpful. Keep up the good work!!

Delacram wrote:

@for me... - I think I was just getting tired, quite frankly. Although, the trip back home is a very long uphill trek. It's hardly noticeable, though.

Oh yeah, how were the shins?

Alright. I'll work on my splits. It's kind of hard to do when the GPS watch encompasses a delay and I never truly know how fast I'm running. I hope I see the day when my speed is updated in real, exact time. Haha.

I felt the shins a bit. They are definitely healing. Was it even a good idea to run on slightly splinted shins? I received a massage 3 hours before I went running, did some dynamic stretches right before, and received another massage approximately 30 minutes after running.