What's wrong with this place these days. Why is nobody saying "keep it on the 'crete". That dude was from a time when the trolls were actually funny.
What's wrong with this place these days. Why is nobody saying "keep it on the 'crete". That dude was from a time when the trolls were actually funny.
You really think so? The very steep hill thst i go through every week which is like 200 feet high over a 100m really feels intimidating no matter how slow i run it i felt winded making it to the top, even going back down on my way back it's kinda poundy. I thought i was being a wuss though and my body would have adapted to it since i've been running over the same hill pretty much daily for 3 months.
The 7aji wrote:
Uhh wrote:
Tuesday - hills and bounds
Weds - intervals
Friday - tempo
Easy runs all done in a hilly region.
Way too much intensity going on. I'd replace two of those workouts with easy runs.
You really think so? The very steep hill thst i go through every week which is like 200 feet high over a 100m really feels intimidating no matter how slow i run it i felt winded making it to the top, even going back down on my way back it's kinda poundy. I thought i was being a wuss though and my body would have adapted to it since i've been running over the same hill pretty much daily for 3 months.
Do whatever you want.
I've just realised you're the "I won't have anyone tell me I can't run a 2hr30 marathon by Christmas on low mileage" guy.
And here you are with no improvement on your times in three months.
3 months? I wasn't training to improve the last 3 months. Half of it was for a may marathon that i was hoping might happen then got cancelled then it was base phase sort of. It was aimless until i started the plan. My journey to 2:30 started last week. I was curious that my times haven't improved and my times have atagnated because despite having not chsmged terrain in 3 months and still doing workouts the effort was the same.
Plus i don't blame you for not thinking i can do a 2:30 full marathon on what is considered low mileage. I choose to be optimisitic and hopefully i'll surprise you come december.
I'm just really pissed at my running situation right now
elcap wrote:
You will get faster
Exactly. Stop using apps and everything will get better.
I'm young and stupid malmo. What you're saying is easier said than done. I wish i had the courage...
Hahahahahaha you're killing me.
Bump
You can train too hard no matter what surface you are on.
Intervals should be done at 90% of your maximum race speed or slower for that distance most of the time. Slow down and do less once in a while. Never sprint all out in practice. You will not sprint your top speed in a race; why practice it?
Most distance runners train too hard. Youth is wasted on the young.
Quit being a glass is half empty Debby downer. Are you starving and homeless? Are you paraplegic? Or is it the case you’re blessed with the ability to use your legs and run whenever you feel like it upon gods green earth?
Stagnations happen. It’s normal. Progrsss in running isn’t linear. It’s likely you are repeating the same workouts over and over and need a new stimulus.
Stop dithering and fretting and posting threads. Go out and f-cking get it done.
Ho Hum wrote:
It's important to realize that your form automatically adapts to whatever surface you're running on, and how your form adapts varies from person to person. That means that it's more complicated than "harder surface = more injury". ...
The overall injury rates may be similar but I think it is safe to say that different surfaces cause different injuries. Harder surfaces lead to more stress fractures while very soft surfaces like sand exacerbate Achilles problems. Always running on the same side of a cambered road can lead to left-right imbalances, etc. So it's best to choose your running surface based on your own strengths and weaknesses.
I used to handle asphalt no problems. I hear 'shoes have cushion' and I get it, but as I age alot of small-to-medium problems go away when I hop on the dirt trails. I still do almost all my speedwork on asphalt though.
Having said that, your cardiovascular system doesn't care what surface your feet are on - put in the work and you'll get faster (unless you're at the age where you're in decline naturally or have already hit your full genetic potential).
overthehill wrote:
What's wrong with this place these days. Why is nobody saying "keep it on the 'crete". That dude was from a time when the trolls were actually funny.
Came here to say this.
Not sure if there is decent research on this, or not. Like so many things, especially relating to exercise, a pretty good chance that there's little or nothing definitive.
Intuitively, one can imagine softer being better for injuries and/or building certain strengths.
What I AM quite comfortable saying is, "There are lots of things to worry about in life, and in training (volume, quality, rest, etc.). But what surface you run on shouldn't be in the mix. In the absence of great science (likely), there are LOTS of data points of folks who have been running for decades on pavement - fast and slow - to no obvious deterinent (myself included).
Put another way: If you were told today that you had to run EVERY training mile for the rest of life on pavement, it shouldn't concern you at all.
covidiot wrote:
You said two hours earlier you would provide support for your claims, but this is not support. It's still opinion. Did you know that you actually land with greater impact forces on soft surfaces than you do on harder ground? There are a lot of reasons why you might want to run on soft surfaces, trails, and/or vary where you run, but you haven't actually hit on any of those yet.
Just reviewing this thread and glommed on to your statement that the impact forses are higher for softer surfaces. That sounds damaging, but its not. The "impact" is the force over time measurement. It merely states that you either spend more time in your stance phase, or the peak force is higher. We know that it can't be a peak force issue. So, a smeared out ground reaction force is not damaging, but creates lousy timing in regards to running at 2:30 marathon pace.
As for the OP's concerns about slower speeds, it seems that his workouts didn't include supra VO2max efforts, or anything that would help with precision timing in his quick turnover, with minimal ground contact times. If OP has been forced to deal with hilly terrain, he hasn't had a chance to do enough speed work, neuromuscular coordination stuff. That loss of synchronization would detrain him over several months. Maybe that is what has slowed things down.
I run a certain loop which is about 50 per cent crushed gravel, 30 per cent soft turf and 20 per cent asphalt. I always run this loop, have done or years now. It's very pretty and I love the changes in surface beneath my feet.
All I can say that might be useful to the discussion is I notice much greater energy return on asphalt that the other two surfaces. The difference is around 10 per cent, enough that I can get some breath back by running on the asphalt for a bit (the turf section of my loop I run on the verge beside the asphalt).
From what I've read, ground contact time is higher on softer surfaces and, therefore, although the total impact is consistent, that impact is spread over a longer timeframe. This means peak impact force is lower, hence peak ground reaction force is lower, hence muscle recruitment is higher, relative to the same pace.
I don't buy into debates about one or the other being better, or less injurious. But I run on three surfaces on every run, and energy return is significantly higher on asphalt than crushed gravel or turf
I've been doing it for 45 years on asphalt. In suburban America, there's not a whole lot of other choices.
I switched from doing all my running on roads to doing half on the track/grass and i have to say my legs and feet feel considerably better. Much fewer niggles and the end of a long run on the road feels way fresher on my legs.
As for the GPS this should be very easy to test that the pace is working? Just run one mile slow and one mile fast and see what it says...
Hounddogharrier wrote:
I’ve run on asphalt my whole life. Tomorrow at 10 am I get my hip replaced because of it. ?
I feel you. I’ve been brushing my teeth my whole life and tomorrow I’m getting some teeth pulled because of it.