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|06-27-2013, 08:29 AM||#1 (permalink)|
MCBs armed pacifist
Join Date: Jun 2009
Location: West Michigan
Pace and stride
In the past I used to be all about increasing pace. I was aiming to break a personal best and if I could increase pace it would be splendid. However I have not run in almost a year until a month ago when I decided to restart. To add to my issues I am no running at 231lbs (a month ago I was over 240). Most of my normal paces were set when I was between 150 and 170lbs so there is a major difference.
I cannot run my 3 mile loop. I'm almost a month into getting back into running and still cannot complete, without walking, a 5K. I am completing these in roughly 30 minutes and that is walking a share of it (likely walking somewhere around 1/3 of the total distance).
When I originally started I figured that I would simply extend my run distances and shorten my walking distances in between. So I was running one mile, walking a half mile, then running .8 tenths of a mile, walking a bit, finishing with a run. While I have been able to shorten the walking distances I have not been able to lengthen the run distances appreciably - my initial run length is now about 1.2 miles.
When I am running I am running roughly an 8 minute mile. I would be utterly thrilled with this if I could put 3 of them together at this point but I cannot and my goal is not a single 8 minute mile. I counted strides the other day and am taking roughly 1600 strides per mile (yes I counted - 400 left foot strides in half a mile = roughly 1600 strides per mile depending on miscount) - considering I'm optimistically listed at 5'10" I am blaming taking extended strides as being the issue in pace.
If I could get my pace to reasonable I could extend my runs and then work backwards to decrease pace. I don't have any of the "normal" ways of pacing available - such as finding a running partner who runs the pace I am trying to set. Any tricks any of you know to DECREASE pace?
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Last edited by Lohman446; 06-27-2013 at 09:42 AM.
|06-30-2013, 11:41 PM||#2 (permalink)|
Join Date: Jul 2006
Location: Clinton, MO
slower music on the mp3 player? Just something audible to keep rythm with.
I b da fat one
If loud pipes save lives imagine what bright pink helmets could do.
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|07-01-2013, 12:17 AM||#3 (permalink)|
Perfection will suffice
Join Date: Oct 2008
You are going way, way, way too fast.
Think about a 12 minute mile as speedy at this point.
Get your feet into a tiny, short, fast rhythm. You want about 140-160 steps per minute. Forget about mileage.
Get a metronome if you need it for the pacing.
Try running in place. Think about the pacing and rhythm of that. Now keep doing it, but now move forward. You want to keep your feet under your body, not spread out in a long lope, as most of us tend to do.
You are going to look and feel completely goofy at first, but forget all that. Putting on that much weight and add the time in between, and you are essentially a new runner.
You need to ease the body into this. Your joints and connective tissues are not going to appreciate being thrown into the same kinds of activities they might once have enjoined tens of years and pounds ago.
Slow, slow, slow is the way to go faster. Don't be impatient. Fast, sloppy and impatient is the path to injury and no real progress.
The problem is that the different systems in the body develop and heal at vastly different rates. The fastest are not your problem, because they likely aren't the weak links. You need to build up the slowest and weakest, and that is what most people (literally) can't wait to do properly.
If we all just kept running around like kids do, and with the same regularity, it would be no problem. But at some point kids stop running around, and that's when the trouble starts.
So get your feet to stay directly under you, keep them puttering along short and quick, make sure you look like a goofy crackpot, and make sure you can comfortably breath. If you can't breath enough to talk, you are going too fast.
See if that helps, and good luck.
You might also try a book called Running for Mortals. Can't recall offhand who wrote it, but it's got a lot of good stuff in there, especially for how not to get injured.
"Dude. I'm pretty sure he's behind one of those bunkers over there."
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|07-19-2013, 04:44 PM||#5 (permalink)|
Not playing nearly enough
Join Date: Jan 2010
Location: Layton, UT
I've been running somewhat steadily since 09 and I'm at about a 9 min/mile pace but can hold that pace through a half marathon. When I started four years ago, I was out of shape and overweight and could barely muster a run that was marginally better than a walk (sad for a guy that ran track and cross country in jr high and high school).
Try to find a rhythm that feels natural and maintainable. It may be incredibly slow at first but as your health improves, you will speed up without even realizing it. Don't think "Run". Think "jog" or "trot" instead and you will get much farther.
Experiment until you find that "zone". When you're in it, it'll just feel right. Your body knows how to run, so listen to it.
|07-23-2013, 11:08 AM||#6 (permalink)|
I went on a 3.15 mile run this morning, finished in 30:13 and felt good. I am still very overweight and I expect my times to improve as I continue to shed pounds.
Last edited by WilD; 07-23-2013 at 11:11 AM.
|07-23-2013, 11:50 AM||#7 (permalink)|
Join Date: Apr 2006
Location: Albany. NY
Indeed. Most of us will only ever really jog. When you are out moving faster than a walk, with no more than one foot offn the ground as you are moving and you are doing this recreationally... you are most often than not.... jogging.
And that's okay.
If you train with increments and fast paces or are in a race, then you are probably running. And that's okay too.
But for many of us as we get older and life takes it's tole on the cartridge and tendons and other bits that we are made of, we need to realize that it really is OK to get out and just jog.
Start with jogging and if you don't hate it or your body doesn't further fall apart (the first week or two doesn't count... you are pretty much guaranteed to feel like crap).. then maybe you will be able to get into running.
Anyways, this is a mental hurdle that I've had to get over recently. I used to (many many many moons ago) race cross country in high school... it was definitely running, but now I have to wrap my mind around the fact that I'm twice as old and I can't move that fast, but I should still get out and jog.