Over 4-5 months, I've gone from ~13min/mile down to ~11min/mile for 2-4 miles, with longer runs still around 12min/mile. Not bad. Hope to be around 10min/mile next year.
I liked your post, but only for running purposes. Summer in Chicago is too damn short. Well, really, winter is just too long.
For those experienced runners how do you determine when it's time to get new shoes? I've had my brooks for about 4 years now. I only did a little running in them when I got them but I've putting a couple miles a day on them for the past few months. I have played a lot of basketball in them over this time as well as working out. Just wondering what I should look or feel for when determining if it's time.
A, it's recommended to upgrade every 250-500 miles of use. B, you can tell if it's time just by trying on new shoes - if the heel cup seems more stable, if the stability and fit seems more structured, etc, it's time. If you've been using them for 4 years and to play basketball, it's time to upgrade.
To add to what slogan119 said, that's 250-500 miles of dedicated running. If you are wearing them as every day shoes, that will reduce the life span. I now rotate 2 pair of runners & alternate use, which seems to extend the lifespan closer to that 500 mile range
Did 4.5 at 7:31 today. It was 95 degrees out. Lost about 4 pounds in water weight again. I can't wait for fall to get here.
Damn that is fast. Ran 4.7 a few days ago and went pretty hard. I was able to avg 8:45 per mile but I was thinking to myself, I don't know how I could ever get below 8 mins a mile. I was running sub 7 min miles for 5k's back in high school, but I don't think I'll break the 8 min mark now that I'm in my 30's.
How long have you been running? I'm 38. Never ran in high school, played soccer but never ran distance. Six months ago I couldn't run a 5k under a 10:00/mi pace. Two weeks ago I ran a 10k at 7:51/mi pace. I think all it takes is consistency to get to about where I am now. Take that for what it's worth... My plan is to keep improving for years to come. Still young.
I ran cross country in middle school and high school, until I hated it enough to stop my senior year. I played pick-up basketball 5 days a week during college and was in the best shape of my life. After college though, I stopped working out all together, lifting, running, basketball. I ended up taking a once in a while cigarette habit to almost smoking a pack a day. I smoked 4+ years, until I meet my current g/f 6+ years ago. She was a non-smoker and I knew if the relationship was going to last long term, I was going to have to quit. On 6/5/10 I woke up with a crazy bad cold, and my throat was on fire. The last thing I wanted was a cigarette. I went the entire day without a cigarette and decided I was going to try to keep the streak going. I haven't had a cigarette since that day. A couple weeks after quitting smoking I decided to lace up my running shoes again and go for a run. I ran 1 mile and it was tough. I continued to run 4-5 times a week, building up slowly. I have now been running for 6 straight years, these days I get 3 runs in per week. For 2-3 years I would consistently run 4-5 miles each time. In the last year I have been running longer distances. I now usually run between 7-9 miles. I decided in March that I wanted to compete the Detroit Marathon on October. In the 6 years I have been back running, I have never actually ran a 5K, 10K, etc. So now leading up for my preparation to the Marathon, I will be running a 10k, doing the Tough Mudder and a half Marathon. (I'll be going out for some 12-13 mile runs in a couple weeks) I have never really been concerned with my time, though I do track all my runs with runkeeper. I peaked a few years ago running mid to low 8 minute miles for a 5 mile run, but most of the time I average between 9:30 - 10:30 a mile. I've been more focused now with distance than speed. Running for me is just a part of my weekly routine. I run for the obvious "runners high", but it is also a great time for me to truly do some self reflecting. I enjoy, thinking about my day, thinking about my week and running allows me to clear my thoughts. I don't ever see myself not running for the next 30 years, I just don't know if I have the desire to reach my high school times.
Did track among other things but never a distance runner. Fucking HATED running distance with a passion. Then went to grad school and quit working out for like a year and a half after getting burnt out on strict and structured workout regiments my entire life. Gained like 20 pounds and that was not fucking ok at all. Started running and eating healthier and have run off and on since then, 6 or 7 years ago, although I got much more serious in the last year, mostly because my wife started running again (she ran 10.7 miles a week ago and will prob do the half with me). Not running as frequently as I would like but the distances are considerably longer than I ever have before. 2-4 miles and it's low to mid 8:00s. 6+ and it's high 8s and 9:20 when I ran 9.8 a week and a half ago. Doing the half in a month but not ever really interested in a full marathon. I also really like my kids seeing that their parents are active, eating mostly healthy, relatively thin etc. Speaking of which, think I will try to do 11 miles before work tomorrow
I do the Army 10 Miler every year. Started training a lot earlier this year. Ran it at 9:30 pace last year, looking to break 9 this year. I'm at a wall right now... I can run 2.5 under 9, but anything over 3 and my time just falls off. Frustrating.
I'll be ecstatic when I hit a 10-minute mile again, and can keep that pace up for a full half marathon, as I plan on doing two of those a year, every year. That seems to be just right in terms of running time (both weekly and in 12-week chunks for training), which then lets me concentrate on lifting for a couple other 12-week periods. I won't lose interest, will have motivation and a race to look forward to, and it seems to help me lose weight and stay fit. I wouldn't be unhappy if I were to hit an 8-minute mile, I just don't think it's realistic at this point. Not to say I won't keep trying, but it will have to come naturally over time instead of due to a concerted effort with that goal in mind.
For those stuck on a plateau, can't tell you how important sprint workouts and mixing up your course are(try to alternate every other run with a course that has some hills for example). If you run 3-4 times a week, just doing one 10-30 minute sprint workout or hill workout once during those two weeks will shock your muscles and you will get all the gains.
Hell, every one of my runs has hills. Good ones, too. There's a reason the name of the school around the block is called Hilltop Elementary. I do need to add some sprint workouts, though.
Yeah, I'm fortunate where I run I have my choice of hills or can go flat if I want for a while. It's also great to be able to either start with a hill or end with one. It's a completely different workout and really helps me increase my pace or distance when I alternate consistently
I live on the top so I usually finish with one. But I have a 4 mile loop I like to repeat on long runs especially leading up to a 1/2 marathon that helps me hit it at different points in the run and repeatedly.
I've mostly been running on our path on the side that's flat. In training for this upcoming half, I'm going to go the other way (with the first half of runs being uphill).
U right. My standard run is a 15-20 min hill run followed up with 5 miles. By the time you're warmed up from the steep climb, the run after is ez pz
Totally ate pavement today. Was running my last of 3 miles looking at a home renovation trailer (we maybe in the market soon for Windows and siding) and didn't see a small uneven spot in the sidewalk. Didn't break anything, bones or phone, so it's all good
Also just realized that the running shoes I've been using for the past year are for people with pronate feet. My feet are not pronate. Plan on picking up some new kicks soon.
In San Fran for a wedding and brought my running gear. I am going to head out this morning with a group to run. These hills are going to murder me. I think I would rather the Dallas heat.
My 10-year-old just turned down joining me for the first time on a non-race run of over a mile. Am going four. Good. He would have made me look/feel bad. Little shit's a natural. He's done a couple 5Ks but I haven't taken him out in traffic in anything long.
Pronation is the way the foot rolls inward when you walk and run. It is part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others.
Just went out for the first time in close to a year and did 3.5 at around 9:00 pace. Remind me of the stava shit?
I started up again June 1st. Running 4 times a week with a hiking day added in (1.5 miles with 950 foot elevation gain). Currently sitting at 3.5 miles with best time being 30:18. Down 19 lbs. Gonna try that sprinting workout. What are the details?
It's all good I kind of figured that's what you meant. I honestly just didn't want to you to go to a get your shoes and tell the salesperson your feet "aren't Pronate" .
Legs felt springy and light today. Hope they feel the same for tomorrow's long run. Sleeping in late was a good idea even though it meant running in hotter weather. 4 miles @ 8:36, swim at the beach, then a 1 mile @ 8:46 trot home. Spoiler
2 mi. this morning, 9:10 pace. Started back up again last week after taking a few months months off. Felt like crap, but felt good at the same time.
Ended up running Golden Gate Park. The first two miles getting there were hilly as hell and we ran the "steps" at about mile 2.5. Golden Gate Park was the shit. I completely take back my comment that I would take Dallas heat over the hills. We did 7.2 miles at an 8:20 pace and would have been faster had we not had a few slow guys who ended up quitting mid-way through. It posted to my Strava and the group but for some reason it's saying I did the run on 7/27. Not sure how to fix.
Just got a Garmin vivoactive to hold me over until the Apple Watch 2 comes out. Looking forward to going for a run tomorrow and diving in to all it can help track. Also can't wait to get on the golf course with it to try at the golf yardage and tracking.
3 miles at 9:42. My lower back got pretty stiff about 1/2 way through but i just kept going and it worked itself out. I hate stopping once I've started.