It was an extreme example. Lets put it this way.
Could someone who runs 100mpw at 10:00 a mile run a 5:00 mile?
It was an extreme example. Lets put it this way.
Could someone who runs 100mpw at 10:00 a mile run a 5:00 mile?
George_213 wrote:
If you want to run faster, well, your body needs to know how to run faster. You could slog 200mpw at 8:00/mile pace, but if that same person had to run 1 mile at 5:00/mile pace, he would find that very difficult to do. Why? Because his muscles, ligaments, tendons, supporting muscles, are not used to running at any pace other than 8:00/mile pace.
>>>Sorry, your example is clearly wrong, even though I agree that you need to get used to running fast.. If you could slog 200mpw at 8:00, a 5:00 mile would be a piece of cake.
If all that person had ever done is 200 mpw @ 8:00 pace I still think 5:00 would be difficult. And 4:40 would be nearing improbable...
when building mileage, what do you think about a 6-8 week period to get used to the higher mileage without worrying about the pace, then incorporating your suggestions. I would think increasing mileage and doing your suggestions all at the same time may lead to over training. Once comfortable at a weekly mileage that is proper for your event, then do the varying paces. Obviously, one should not expect to get faster until onrs starts varying the paces.
200 miles a week at an 8 min/mile pace is 26 hours 40 minutes worth of running, and works out to just over 3 hours and 48 minutes a day.
I'm going to take a guess that someone running almost 4 hours a day is focusing on something other than their mile PR.
formerD1 wrote:
This is a public service announcement.
How do you get faster? In other words, how do you do you runs at a faster pace (for any given level of effort) and consequently have faster run times?
I haven't had a chance to read your whole post yet, but I just want to thank you for defining "faster" for me. All this time, I didn't realize that when people told me to run faster, they meant that I should run at a faster pace and thus produce a faster time. Very helpful. Thanks again.
I've been working with the McMillan calculator using vLT and vVO2 paces and it seems to be effective.
Genuinely Curious wrote:
Seems legit. How do I find out what paces are right for me though?
formerD1 wrote:
It was an extreme example. Lets put it this way.
Could someone who runs 100mpw at 10:00 a mile run a 5:00 mile?
Extreme examples don't prove anything. No one here is thinking about running 200 mpw regardless.
8/10 got some good bites, you're coming along well as a troll
Say hi to Kevin Sully for me
The amount of idiots in this thread are mind boggling. OP has got it exactly right.
What you morons think someone who does his easy runs at 7:30, building his mitochondria and capillaries and heart and lungs after a period of training all of a sudden wakes up and says "ok time to do my easy runs at 7:15!!"???? Idiots.
Aerobic capacity builds gradually and thus you must introduce gradually faster running into your easy runs gradually and constantly.
Suddenly shifing from 7:30 to 7:15 in the above example is idiotic. You want to put in a few miles of 7:15 and even faster and gradually increae the average to 7:15 exactly the way OP said.
Former Assistant Coach at Oregon.
Oregon AC wrote:
Suddenly shifing from 7:30 to 7:15 in the above example is idiotic. You want to put in a few miles of 7:15 and even faster and gradually increae the average to 7:15 exactly the way OP said.
Former Assistant Coach at Oregon.
You mean decrease the average to 7:15? Numbers increase when they go up, and decrease when they go down. University of Oregon is probably the right place for you.
In the common sense understanding of the English meaning of pace or speed, idiot, you go faster by increasing your speed or pace, idiot. Idiot.
If you ran with any real runners, idiot, you would realize nobody goes faster in training by saying "ok guys lets decrease the pace!" Idiot.
Oregon AC wrote:
In the common sense understanding of the English meaning of pace or speed, idiot, you go faster by increasing your speed or pace, idiot. Idiot.
If you ran with any real runners, idiot, you would realize nobody goes faster in training by saying "ok guys lets decrease the pace!" Idiot.
Boom! Thanks for making me spit out my water.
When I saw formerD1 I thought this was going to be another troll post but this has actually ended up being one of the most interesting discussions here in a while.
I just sort of run at a given pace with some vague understanding that I am increasing my fitness but how that directly leads to me getting faster I have no clue. I dont like to follow structured periodic training programs since I dont revovle my training around seasons or races, so guess I am supposed to always be pushing that little bit to go along with my increasing aerobic capacity?
You want to introduce gradual pace increases in your easy runs to bring the overall average pace higher gradually. This is best done in short increments during the middle or end of your easy runs.
Abrupt changes in the pace of all of your easy runs to achieve the same effect can lead to injury and burnout, especially if you are on high mileage like my runners. A 15 second increase in pace is massive at 100mpw so you need to slowly build up to that point over a period of months or even years.
Oregon AC wrote:
You want to introduce gradual pace increases in your easy runs to bring the overall average pace higher gradually. This is best done in short increments during the middle or end of your easy runs.
I think you mean gradual pace decreases that bring the average overall pace lower.
let me fix that wrote:
Oregon AC wrote:You want to introduce gradual pace increases in your easy runs to bring the overall average pace higher gradually. This is best done in short increments during the middle or end of your easy runs.
I think you mean gradual pace decreases that bring the average overall pace lower.
I get that you're trolling, but to be fair from a physics viewpoint pace and speed is measured linearly on an increasing scale. Increasing your pace from 12km/hr to 13km/hr.
Unless you specifically specify that you are talking about times in terms of time per unit of distance, it is actually more common and more easily understood if you say "increasing" speed or pace. The only people who seem obsessed with this are hobby joggers obsessed with GPS watches.
Physics major.
Uhm what wrote:
let me fix that wrote:I think you mean gradual pace decreases that bring the average overall pace lower.
I get that you're trolling, but to be fair from a physics viewpoint pace and speed is measured linearly on an increasing scale. Increasing your pace from 12km/hr to 13km/hr.
Unless you specifically specify that you are talking about times in terms of time per unit of distance, it is actually more common and more easily understood if you say "increasing" speed or pace. The only people who seem obsessed with this are hobby joggers obsessed with GPS watches.
Physics major.
Pace is time per unit of distance. When you run faster, your speed increases, and your pace decreases.
formerD1 wrote:
It was an extreme example. Lets put it this way.
Could someone who runs 100mpw at 10:00 a mile run a 5:00 mile?
ask the Japanese
Why don't you look up the definition of pace in the dictionary. It is simply defined as "a rate of movement." Which variables you choose to measure this rate of movement is completely discretionary.
Depending on the context, increasing one's forward velocity can either be stated as increasing the pace (distance per unit of time) or decreasing (time per unit of distance).
The Japanese do intervals and tempos each week on top of lots of very slow running. This is well documented.