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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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 Posted: Sat Apr 03, 2004 1:30 pm Post subject: Why am I so slow?!? |
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I just did my first 1 mile run repeats today... could only manage two of them. First was about 5:40, second was about 6:03.
I'm wondering if this is mostly due to lack of speed work since starting running again in January... or if I'm just getting older. When I was 24, I could run a mile in 5:10... I struggled to make that 5:40 today... just turned 31 last week and don't think old age should be setting in THIS early...  |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Apr 03, 2004 6:13 pm Post subject: |
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Never compare pre-injury times to post-injury ones, especially if they're separated by such a long period of time. Just focus on what you're able to do now and build from there. There's nothing to be gained by beating yourself up with expectations.
Dan
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| Posted: Sat Apr 03, 2004 9:23 pm Post subject: Re: Why am I so slow?!? |
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| mlewis73 wrote: | I just did my first 1 mile run repeats today... could only manage two of them. First was about 5:40, second was about 6:03.
I'm wondering if this is mostly due to lack of speed work since starting running again in January... or if I'm just getting older. When I was 24, I could run a mile in 5:10... I struggled to make that 5:40 today... just turned 31 last week and don't think old age should be setting in THIS early... |
Compare bodyweight, running volume and running pace since Jan vs. weight, volume and pace at age 24. Compare running load and sports load during the last two years with the same between ages 22 and 24. |
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Sun Apr 04, 2004 1:40 pm Post subject: |
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All the above is good advice. BTW, how did the 3 mile race go?
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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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| Posted: Sun Apr 18, 2004 5:52 am Post subject: |
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You know, running weight, etc. are the same as at age 24... Only difference (besides age) is amount of time I sit on my butt at work, and work stress. Also no constant schedule from day to day... I think that has lots to do with it. 
I ran my fastest mile since surgery yesterday... 5:37, which is 8 seconds faster than my last "best", post-op. If I can get back down to 5:12 or so, then I'll be cookin' like I did back in the day. |
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Double
Water Boy
Joined: 09 Apr 2004
Posts: 49
Location: Wisconsin
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| Posted: Sun Apr 18, 2004 8:41 am Post subject: Aerobic conditioning |
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How much aerobic running are you doing? You have to run slow before you run fast. Aerobic conditioning is still the most important element in events as short as the mile. The more you increase your aerobic conditioning, the faster you'll run.
Fill me in a little, what are you doing and what are you trying to accomplish? |
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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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| Posted: Sun Apr 18, 2004 5:19 pm Post subject: Re: Aerobic conditioning |
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| Double wrote: | How much aerobic running are you doing? You have to run slow before you run fast. Aerobic conditioning is still the most important element in events as short as the mile. The more you increase your aerobic conditioning, the faster you'll run.
Fill me in a little, what are you doing and what are you trying to accomplish? |
Thank you for the reminder... Gotta work on running slower, too!!!
I have done a good bit of slow running lately... working with a coach in Atlanta following knee surgery last September in hopes of getting me as fast as I was in my early-mid 20s... or even faster.
He prescribed effort-based training, with runs of 3-4 miles during the week (varying intensities), except for strides on Wednesdays and distance on Sundays (6 to 8 miles). Followed that program, then was ready for Phase II where things get more fun and the workouts get faster (fartleks, mile repeats, etc.) At the same time as I planned to start that phase, I was engrossed in a course that demanded all my time and energy so had to depart from the training plan. I've pretty much gotten back into my old habits since getting back home from the month I spent at the course... running fast runs almost every run... but feeling good.
My normal run is 3-4 miles a day, as fast as I feel like going, slowing down on uphills and cranking the downhills. I do mile repeats on Saturday, and distance on Sunday. Running 4-5 days a week right now.
My goal is to get my 1.5 mile runs down to 8:30 or less, 8:30 being my all-time fastest time. I'd like to begin racing and be more competitive... say a 16:30 or less 5k. I'm currently at 18:24 on a mostly flat course (except for a nice hill about half a mile from the end).
The fastest runner runs it in 15 minutes... I'd love to do that... but not sure if mommy and daddy gave me the tools to do so.
My other goals are to find out what my real limits are, and to find out what distances I'd be most competitive at. |
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Sun Apr 18, 2004 5:26 pm Post subject: |
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Hey Mike, Are you ready for a 10K yet? There will be a good one about an hour east of you in early May. Let me know if you want to try it and I'll get the info to you.
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Double
Water Boy
Joined: 09 Apr 2004
Posts: 49
Location: Wisconsin
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| Posted: Mon Apr 19, 2004 5:44 pm Post subject: Training |
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Mike,
You have a coach, so I won't say much. You have to believe in the advice your getting. I am a very strong supporter of aerobic conditioning. It is my honest opinion that the majority of people trying to get faster at the shorter distance range don't invest in the aerobic development they need to improve. Faster running on lower miles can result in many peaks and valleys. Your 31, you have an excellent chance of getting to 16:30 for the 5k. Your right, 15 will be a challenge for guys like you and I, but we have another 15-25 years to figure it out. |
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