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Official MacRumors Nike+ January and 2008 Challenges
- Thread starter ziwi
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5K to 10K suggestions?
Ok, so i have roughly 1.5 weeks left to finish the couch to 5k program, and would like to continue increasing my distance and speed. Any suggestions on how to better both? Are there more podcasts anyone knows of that could help me along? I've really liked the Ullrey's c25k series, since I don't have to keep my eyes on my watch/ipod while I'm running - I just have to listen.
I'm open to all suggestions or pointers - I think I've found my new physical "thing" that I can keep up, not to mention I'm loving the weight loss that's coming along with it.
Ok, so i have roughly 1.5 weeks left to finish the couch to 5k program, and would like to continue increasing my distance and speed. Any suggestions on how to better both? Are there more podcasts anyone knows of that could help me along? I've really liked the Ullrey's c25k series, since I don't have to keep my eyes on my watch/ipod while I'm running - I just have to listen.
I'm open to all suggestions or pointers - I think I've found my new physical "thing" that I can keep up, not to mention I'm loving the weight loss that's coming along with it.
i don't have any links or podcasts to give you, but my main thing is to stay consistent. that is the key. develop a plan and stick with it.
so going from a 5k to a 10k, just continue to do what you're doing, but increase the distance a little bit once a week, or whatever you feel comfortable with. same goes for your pace.
are you just running a 5k now, or are you racing a 5k?
Have you looked into interval training? The idea is to repeatedly alternate bouts of sprinting with slower, cool down periods. Supposedly it's good for boosting endurance -- can't speak from experience, but I plan to try it.
yes, interval training is a must! but you need to have a nice base built-up before doing that. i guess you could do it at all levels, but if you body isn't prepared for it, you're asking for injury.
so i'd wait until you've gotten your times down a good bit before doing any serious interval training. tempo runs would probably be best for beginners. or even a fartlek - where you run your fast pace for a certain amount of time, then you run your regular/slow pace for a certain amount of time. i can go into the details more if anyone cares
Oh yeah, I knew. I wasn't planning on trying it just yet.
It's good of you to mention that anyway, in case I hadn't known. Thanks.
Oh yeah, I knew. I wasn't planning on trying it just yet.
It's good of you to mention that anyway, in case I hadn't known. Thanks.
no problem.
I got 2 nike coached workouts from the iTunes store, hill repeats and mixed terrain. For use on a treadmill.
I also found a coached interval run by DJ Stin. It was a podcast, but I think it's no longer available. It really helped getting faster.
Being on a treadmill was good for getting and keeping a consistent speed.
But only one or two times a week. Keep running outside for the majority of your runs.
Distances I run increased by running. It took just over a year to go from nowhere to 17.5km without stopping.
Be wary about increasing BOTH speed and distance at the same time - that can lead to injury - pick one and stick with it for a few weeks - for distance they suggest no more than 10% every couple of weeks to give the body time to adjust - nothing derails running like an injury or shin splints...
PS: Revolution has been added.
the general rule of thumb I've always been told is no more than 10% extra distance per week (assuming you're building up from zero or from a level that you've consistently maintained).
In my opinion, the most important single thing you can do to improve is to add one "long" run per week. What "long" means depends on what you've done in the past and what your total weekly distance is, but another rule of thumb is that the long run should equal 20% of your total weekly milage (mine is far higher than 20% of my milage, but meh, what can ya do
).There are a few good reasons for this.
First, it makes a huge mental difference on all of your other runs. When you can do an 8 miler, your daily 4 or 5 seems like almost a break.
Second, there are physiological benefits that only kick in with longer runs (fat burning at 30 minutes, VO2 Max building at 45 minutes, and, not really beneficially, but importantly if you need to prepare for a marathon, muscle cannibalization at 20 miles).
Third, if you're trying to race, it's hugely beneficial for your body being accustomed to running longer and faster (not in the same workout, obviously) than your face. So if you're aiming for a 5k at 8 minute/mile pace, you should do some runs longer than 5k (hopefully substantially longer if your race is a 5k), and some speed-work at a faster pace than you're hoping to run. If your body is used to running both longer and faster than your target race performance, then it won't be nearly such a shock to your system when you ask your body to put it all together in a sustained effort during your race.
thx for the feedback, guys -
I'm running a 5k comfortably now, but not racing it. That's not really my goal - it's more building endurance to me than winning the speed aspect. Maybe if I was 10 years younger I'd think differently, but I'm ok with pace. Once I finish out this C25K program I'll start increasing distance a bit and see how that works for me.
I'm running a 5k comfortably now, but not racing it. That's not really my goal - it's more building endurance to me than winning the speed aspect. Maybe if I was 10 years younger I'd think differently, but I'm ok with pace. Once I finish out this C25K program I'll start increasing distance a bit and see how that works for me.
Hi, my Nike+ name is spelteori.
Could you invite me to 25,000 miles in 2008 and 500 mile club, please?
I just realized it wasn't my pants that was shrinking and I could need some additional incentives to get my (apparently) expanding arse moving.
Cheers
Could you invite me to 25,000 miles in 2008 and 500 mile club, please?
I just realized it wasn't my pants that was shrinking and I could need some additional incentives to get my (apparently) expanding arse moving.
Cheers
oh ok, i gotcha. then interval training probably isn't for you. (well, maybe if you modify it). just start to increase the distance a little each week
glad to have you with us!
Beginning to think I'm part of the Borg hive: Nike+, heart rate monitor, pedometer. Yikes!
having those things aren't a bad thing.
Added you to the challenges.
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Man - I am feeling quite demoralized. All this running and I really think my body is immune to its effects. The weight loss stopped a while ago so it was strange to me how I was running x miles a week and maintianing since X was pretty large. Now in trying to reach my goal for 2008 I am actually running more and - get this - gaining weight...WTF!!!!!
I imagine it is time for some kind of radical methodology change in the training. Still seems weird though.
Added you to the challenges.
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Man - I am feeling quite demoralized. All this running and I really think my body is immune to its effects. The weight loss stopped a while ago so it was strange to me how I was running x miles a week and maintianing since X was pretty large. Now in trying to reach my goal for 2008 I am actually running more and - get this - gaining weight...WTF!!!!!
I imagine it is time for some kind of radical methodology change in the training. Still seems weird though.
my advice to you - it's not the amount of miles, the pace has a big factor, especially in weight loss. and of course your diet. if you run more, you'll eat more, so you gotta watch your weight.
remember, everyone is different, so you can't go by something off the internet. you gotta try different things to find out what works best for your body.
i think you should maintain your current miles, and try to pick up the pace just a little bit each week, and see how that goes
Man - I am feeling quite demoralized. All this running and I really think my body is immune to its effects. The weight loss stopped a while ago so it was strange to me how I was running x miles a week and maintianing since X was pretty large. Now in trying to reach my goal for 2008 I am actually running more and - get this - gaining weight...WTF!!!!!
I imagine it is time for some kind of radical methodology change in the training. Still seems weird though.
I assume that the reason you want to lose weight is that you want to get fit, right? If so, don't forget that you both burn fat and build muscles when you are running, and muscles have a higher density than fat. Hence it is not strange you gain weight. Moreover muscles burn fat even if they are inactive, so they serve as a buffer when you don't exercise.
Unless you have changed you diet drastically, I wouldn't worry. You should go for distance if your primary goal is to burn fat. Your burn almost as much fat from walking x miles as from running the same distance. If you on the other hand want to build muscles and/or increase heart capacity you need a higher pace.
If you can take the pain, the body burns a significantly higher percentage fat from exercise in the morning before you had breakfast. So if you really want to burn fat, go for a run early in the morning.
Just to relate to twoodcc:
At same distance you will burn more or less exactly the same amount calories regardless of your pace during the exercise. If you have run at a higher pace you will build more muscles. Muscles burn calories even if they are inactive. Hence you will burn more during the day (exercise + resting period) if you run at a higher pace. However, a higher pace also come with the risk of injuries.
As twoodcc said, everyone is different what is right for one person is wrong for someone else. I just hope I have been able to put some of the basics straight.
Man - I am feeling quite demoralized. All this running and I really think my body is immune to its effects. The weight loss stopped a while ago so it was strange to me how I was running x miles a week and maintianing since X was pretty large. Now in trying to reach my goal for 2008 I am actually running more and - get this - gaining weight...WTF!!!!!
I imagine it is time for some kind of radical methodology change in the training. Still seems weird though.
It's quite normal to see a leveling off like that. Frustrating, but normal.
Dr.Gargoyle's point about muscle weighing more that fat is right, so it's actually not surprising to see weight loss level off, or stop, as you build muscle. But of course, weight is not bad per se; it depends on where that weight comes from!
I don't think it's true you burn the roughly the same calories at any pace though. Pace actually changes calorie burn quite a bit.
See here
Also see here
and here
Just a few examples; there are many other resources that say the same thing.
Also, twood is quite right that you have to look at diet as well as exercise. That part is obvious, but what may not be is this - the more you run, the more your body craves sources of fast sugar and fat. I actually notice this effect - as I run more, junk food looks better and better to me. So make sure you're not giving in to that temptation too much.
There is a difference in energy consumption dependent on how much you move your body and it varies from person to person. The exact calculation of just how much energy is consumed at each time interval is quite tricky.
See e.g. this article.
From a physical point of view, the energy consumption in moving a body for a to b, assuming the body movement pattern is approximately similar in walking and running, should be equal. This is of course individual.
But fair enough, IF you change your transportation mode radically from one pace to another there will be a change in energy consumption. How big this is and whether it results in a lower or higher energy consumption is more or less impossible to tell for sure unless you have the person on a treadmill hooked up to a calorimeter.
I seriously doubt any expert would risk his reputation by stating any general rules regarding this that cant be backed up by science.
Given the assumption you move approximately identical a at two different paces then you will consume approximately the same energy. (Of course assuming we can ignore the difference in drag or wind resistance)
OT: This IS a geek-fest, isn't it? here we are discussing the calorie consumption of different body movement pattern instead of just go out and run...lol
My weight started increasing because of no running due to ankle injury.
Round these parts the talk has always been about keeping your heart rate at specific rates for fat burning or cardio.
I used a treadmill on fat burn setting (measures heart rate and adjusts treadmill to keep heart rate at optimum rate-optimum rate is based on weight and age-mine being 107 BPM).
20 to 30 minutes a couple of times a week quickly reduced extra kilos.
The "experts" round here also recommend resistance/weight training for bone density and to get your muscles burning up fat/energy.
My nike kit was used today for the first time in weeks.
Ankle held up so I'll be increasing runs.
That 25,000 target felt like it was getting away. Not now
I should be able to take 1500 out of it.
Round these parts the talk has always been about keeping your heart rate at specific rates for fat burning or cardio.
I used a treadmill on fat burn setting (measures heart rate and adjusts treadmill to keep heart rate at optimum rate-optimum rate is based on weight and age-mine being 107 BPM).
20 to 30 minutes a couple of times a week quickly reduced extra kilos.
The "experts" round here also recommend resistance/weight training for bone density and to get your muscles burning up fat/energy.
My nike kit was used today for the first time in weeks.
Ankle held up so I'll be increasing runs.
That 25,000 target felt like it was getting away. Not now
I should be able to take 1500 out of it.
well there is a lot of information around here, so hopefully ziwi, you'll figure out what is best for you.
glad to hear that you ran today and your ankle held up. we need you big time for the 25,000 target. just don't hurt yourself though
My weight started increasing because of no running due to ankle injury.
Round these parts the talk has always been about keeping your heart rate at specific rates for fat burning or cardio.
I used a treadmill on fat burn setting (measures heart rate and adjusts treadmill to keep heart rate at optimum rate-optimum rate is based on weight and age-mine being 107 BPM).
20 to 30 minutes a couple of times a week quickly reduced extra kilos.
The "experts" round here also recommend resistance/weight training for bone density and to get your muscles burning up fat/energy.
My nike kit was used today for the first time in weeks.
Ankle held up so I'll be increasing runs.
That 25,000 target felt like it was getting away. Not now
I should be able to take 1500 out of it.
glad to hear that you ran today and your ankle held up. we need you big time for the 25,000 target. just don't hurt yourself though
Thanks.
It's feeling really good. No soreness at all.
25,000 here I come
awesome. that's great. we need ya really bad