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Post by aconcho on Apr 14, 2009 15:30:58 GMT -5
I went on vacation last week and only ran 1x (although I had good intentions!). Am I too far behind to kick nack up with the 90 sec run/2.30 walk again for 3x this week and still be able to do the race?
Also, I think I am VERY slow...how do I know the right pace?
Thanks.
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Post by Eric on Apr 14, 2009 19:37:39 GMT -5
You are not to far behind. the key is to put last week behind you. S%$t happens! The key is to not dwell and get back on track. Pick up the schedule for this week and you will be fine. Don't try to make up last weeks sessions - that's how overuse injuries can occur. If you get back on track and remain consistent, on race day, you won't even remember the vacation week.
In regards to pace, don't worry about what pace you are running. Just run! Everyone has their own pace and we arent concerned about how fast anyone is, but rather that you are participating, running, and crossing that finish line on race day. For the intervals, run at a pace that will allow you to get through the duration of the interval at a steady effort but feels a bit challenging. Slightly out of breath, not totally out of breath.
Hang in there!
Cheers,
EH
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Post by natalie on Apr 26, 2009 7:17:56 GMT -5
HI aconcho and EH! I joined this whole thing at the end...still determined to learn something about running. Can you give me the nitty gritty on interval training?
And I have what look like worn out "spokes" on my knees so they dont fit in the "grooves" and goes out of place if I twist...luckily no twisting in jogging. Do you have advice on this and/or avoiding excess wear and tear on the knees? (no doc said "no running for you")
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Post by Allison on Apr 21, 2010 15:43:20 GMT -5
I feel behind too..I get a little over anxious and pushed it too much last week..giving myself horrible shin splints...so now im back to the beginner pace and struggle to do just a mile..very frustrating!
Natalie..Mark at Kilometers told me to get the book CHI Running..its supposed to help with all types of pain associated with running. I just got it today, but will let you know what I find.
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Post by coacheh on Apr 25, 2010 18:40:02 GMT -5
Natalie, the interval training is designed to prepare you for running at faster speeds, yet allowing adequate recovery. The key to running intervals is to not run the intervals too hard, and go very easy on the recovery. Focus on your form and feeling smooth and efficient. regarding your knees, try training mostly on softer surfaces like trails or dirt, and use a cushioned shoe without a lot of structure or motion control and make sure you use them for only 250 miles max.
Allison, You cannot make up for lost training, so when feeling behind or missing some training, just get back on track and stick to the plan. You will only create overuse issues like your shinsplpints by trying to accelerate the process. As with Natalie, try to run on lower impact surfaces like trails.
Cheers,
EH
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