Train Me

Also, goal weight at TT day will be set at 142.

Last year's 41:40 seems daunting right now even though it's a 10:28 pace.

I'm not sure if I can hold a 9:30 pace because of those hills but that's my tentative goal... 38:00 even.

Following your progress. I believe you can do it. Would love to follow you on Strava, but won't ask you to post your info here. You can follow me if you'd like. I'm easy to find.

Just so you know I don't always wear my watch so not everything will show up there.

SlowAFRunnrMom wrote:

Shade77 wrote:

C. every 2 weeks, try running a 400 in 95s or so. Whenever you are feeling good, try and extend this to running 600m (1.5 laps) at the same pace Once you can run 600m at this pace every 2 weeks at least 3 weeks consecutively, try and hit 800. Same thing applies until 1000m (2.5 laps). Once you can do that, then you can try actual interval training. There's no need to try and keep extending to a full mile, that won't be as effective.

So just try and hit it once? Not as a certain number of repeat intervals?

Yeah, just try and hit it once. At the beginning of a run, at the end, even as that day's effort entirely! Essentially, once you can hit that 95s for a single lap just once, you'll have a decent idea of how far you need to go. Furthermore, just doing it once is plenty of effort, and you won't drain yourself for the next few days by trying to do it repeatedly.

The simple idea here is that very slowly you get a little more accustomed to the pace, and extend how long you can hold that pace. Once 95s for a 400 feels almost comfortable, compared to all out, maintaining that same pace for 600m might be the next all out effort. So on and so forth till 1000m. Ideally, if you can "race" half your goal distance at the same pace, that's a good spot to do actual interval training that is race specific. Before that, everything you do will just start draining your energy when you could work on a lot of strength related stuff that will make the intervals feel easier down the road.

I only say this because I was trying to help my own mom run a full mile in 10 mins, and I applied this same concept. Run 400m in 2.5 mins, once you can do it 3 weeks consecutively and not feel completely dead at the end, try it for 600m. Once she got to 1000m, I gave her different workouts to run the mile in 10 mins. It took about 8 weeks after she ran the 1000m at 10/mi pace for her to run the full mile, and she managed a 9:47! In contrast, it took her almost 20 weeks to get from 400m to 1000m. All in all, to go from almost not running at all to doing a 10 min mile in 28 weeks was a very big accomplishment for her.

It snowed and nothing happened after Wednesday. Snow still here today and the race was canceled.

I needed that treadmill to get here faster.

I would suggest supplementing your running with some spin classes. You would probably enjoy it (maybe bring your daughter(s) with you)- it will also help with your aerobic base. Local rec centers often offer it for much cheaper than spin specific studios. It is a lot easier on your body. If you are having knee pain now when running stay at a faster cadence on the bike with lower resistance (gear). This will also help with your weight goal.

Okay, so I spent 3 hours spinning between turns at JustDance yesterday. I'm oddly very sore today. Pretty sure that game uses some muscles I don't use very often.

Right now you need to fucus on building your miles up at a comfortable pace where your body is relaxed. This will build aerobic strength and muscular strength to run. How many miles a week are you running right now? I would build up to running 45 minutes a day 5x a week and one day where you run 70 minutes. A couple of times a week practice speeding up and faster paces at the end of the run. This will guide the weight loss, you must lose weight safely. A quality diet is essential.

If this is legit, why don't you have a registered username so someone doesn't start posting as you?

So, what does this prove?

I wanted to update because we DID run the 4 miler but it was bad from the get-go. At 3 am the 15 yr old came to sleep with me because she wasn't feeling good. We got to the race with 5 minutes to spare because the stomach bug had hit everyone by 6 am.

9 yo-No times listed for the 1 milers but she came in 2nd female, 4th overall. She was pretty upset because she usually beats that girl.

13 yo-exact same time 35:24

15 yo-DNF'd 800m in.

17 yo-31:18 (30:01) 1:17slower. Jogged it out like a trooper but looked like she was not enjoying herself.

Me- 43:54 (40:49). I walked big chunks of the race because puke kept bubbling up in my throat.

I tried to get the girls to just watch and not run but they wanted to run with me. I probably shouldn't have tried it either honestly. Oh well.

The stomach part of that bug was gone by Sunday but everyone still felt the effects of it for a few days after.

On the upside I've been finding good sales on last year's track cleats. Got 2 pairs of Brooks Mach 18s for the high schoolers for $30 each and a pair of Saucony's for the 9 year old on amazon for $13! That must have been the last cheap pair because I thought I might get another pair a half a size up and now they are $120.

https://www.amazon.com/gp/product/B071RPB4MD/ref=oh_aui_search_detailpage?ie=UTF8&th=1&psc=1

I snagged the brooks off of ebay but these are them:

https://www.brooksrunning.com/dw/image/v2/aaev_prd/on/demandware.static/-/Sites-BrooksCatalog/default/dw7fc96afa/images/ProductImages/120229/120229_626_a_ZM.jpg?sw=600

Sorry you had such a tough weekend for your race. What a bummer!

Hang in there and don't give up!

I can train you for free. Just contact me: runningcoach@email.cz

My 17 y.o. has been complaining of fatigue and weakness during races the last 2 months. For a while I thought she was really just still recovering from a cold she'd had. I took her to the dr Monday and they called me back yesterday to say she was anemic. They did not tell me the exact number but just to put her on a daily otc iron supplement. Has anyone else gone through this?

She wanted to know how long until she would start to feel back to herself. Is there any chance this is why she's caught 3 colds this year? Should I try and convince her to take a break for a while?

That sucks. I don't know the first thing about anemia, but I am bumping the thread as it's a fairly commonly discussed issue on these boards, so hopefully someone will have useful info.

I figured someone would know something on here since it is a well-known issue in endurance athletes.

Also, what are the odds the speed on my new Nordictrack is off? I've run on a treadmill before and my watch and treadmill were always fairly close distance/speed wise but these 2 are WAY off. It seems to be off by about 20% no matter what I do. Last night's run 4 miles.... watch read 4.8 miles.

From the info you provided< I think you have a really long time to get ready, which is good! The first thing that I would suggest is for you run as many miles as you can (shoot for about 60 mins everyday), at this point, you don't need to worry about your speed training, just build your mileage and get a solid base.

With consistent mileage, within 2-4 week would feel very comfortable, running at 9:30 pace and will easily be able to pick up your pace. Mileage consistency will allow you to run longer and faster without you realizing it!

Once you get closer to your racing time (when your daughter has 3-5 weeks left), then start adding some tempo/fartlek runs to your training.

good luck!