#4116197 - 05/05/15 04:18 AM
Distance Runners
|
Joined: Jun 2001
Posts: 10,790
Weasel_Keeper
SimHQ Forums Manager
|
SimHQ Forums Manager
Veteran
Joined: Jun 2001
Posts: 10,790
Fort Wayne, Indiana, USA
|
I started a topic a few months ago while I was deployed to Kuwait about running in general. Great tips, bought some good shoes, and started running about 3-4 times a week. Helped me get an excellent score for my USAF PT test...something I hadn't done for years! My USAF PT test only requires 1.5 miles and I did that in 13:25. For my age (48) that's pretty decent. During that time I usually ran 2.2 - 3.3 miles (course around the base was 1.1 miles).
My 21 year old daughter found out I'd started running and has now asked if I'd like to participate in the Indianapolis 500 Mini Marathon (13.1 miles) next year with her. My first thought was "no freaking way!", but then I started to think this could be one of those cool family memories we could share.
So, I feel pretty good doing about 3 miles...how the heck do I get up to 13.1 miles??? My legs feel pretty rubbery after 3 miles right now.
Marathon guys, do you push or just keep a steady pace just to finish? I'd be good just finishing and not racing...lol.
What kind of tips could you offer an older guy who's only been running for a few months?
To get into marathon shape, do you run long distances all the time or take it easy at all?
TIA!
"Cave Putorium!" SoWW #2485 Beware the Weasel
|
|
#4116207 - 05/05/15 04:52 AM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Jul 2007
Posts: 8,543
Timothy
Hotshot
|
Hotshot
Joined: Jul 2007
Posts: 8,543
Phoenix - Ft. Carson
|
It's pretty simple:
3 days a week, run Sprints, build them up to where you can sprint 200 meters then rest till your heart rate is down around 100 bpm.
Then alternate weeks one week do one long distance run of 6 miles and the next week do it twice then back to 1. It will minimize the pounding your body takes.
Schedule it out till you get to 15 miles for the 13.1 mile race.
I have another workout by a PHD trainer for the Olympics who used to come by the Compound and train us, but the short is what you see above.
One thing to note, don't immediately start sprinting at 100%. Start out at like 70% and build up over a couple of weeks to where you are at 90-95%. Also, never start at full speed, do a few at 70% and then the rest at 100%.
Also, learn dynamic stretches and get a foam roller. Make sure you stretch your hip-flexors too.
Keep Calm and Check CanopyThere are no ex-paratroopers, only ones off jump statusLearn Economics at: http://www.mises.orgCarthago delenda est
|
|
#4116212 - 05/05/15 05:04 AM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Jul 2000
Posts: 2,708
Paul Rix
Senior Member
|
Senior Member
Joined: Jul 2000
Posts: 2,708
NW of Austin, Tx
|
Not that I'm an accomplished runner by any stretch of the imagination, but I found it a big help to sign up for a few intermediate races spaced out between now and the goal event. They will help to keep you on track.
Last edited by Paul Rix; 05/05/15 05:05 AM.
Who are we? We find that we live on an insignificant planet of a humdrum star lost in a galaxy tucked away in some forgotten corner of a universe in which there are far more galaxies than people. Carl Sagan
|
|
#4116217 - 05/05/15 05:30 AM
Re: Distance Runners
[Re: Paul Rix]
|
Joined: Jun 2001
Posts: 10,790
Weasel_Keeper
SimHQ Forums Manager
|
SimHQ Forums Manager
Veteran
Joined: Jun 2001
Posts: 10,790
Fort Wayne, Indiana, USA
|
I've actually thought about that Tough Mudder stuff you were talking about too.
Mid life crisis? Not really...just been out of shape for too long...lol.
"Cave Putorium!" SoWW #2485 Beware the Weasel
|
|
#4116222 - 05/05/15 06:08 AM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Aug 2002
Posts: 410
Dachs
Member
|
Member
Joined: Aug 2002
Posts: 410
Denmark
|
Well, there's many ways to skin a cat, but here's my take. Avoid injury! That will really throw a wrench in your plans. So, at the first sign of anything but ordinary sore muscles, go very easy till it's gone. I find as I get older, it takes a very long time to recover.
As for running, I like long and slow training for distance. It won't make you fast, but it will prepare your tendons and muscles for the distance, while minimizing the risk of injury. I went from just making the basic PT test to a halfmaraton, in just under 4 months, and a full marathon 3 months after that. I trained 3-4 times a week, with two to three 5 or 8 km trips, and one 15 to 20 km trip. That was at the ripe old age of 40 If you want to get faster, I absolutely agree with Timothy's post, but be very carefull when sprinting.
Fortes Fortuna Juvat
|
|
#4116337 - 05/05/15 01:16 PM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Jul 2000
Posts: 2,708
Paul Rix
Senior Member
|
Senior Member
Joined: Jul 2000
Posts: 2,708
NW of Austin, Tx
|
Tough Mudder was a lot of fun and I might do it again next year, we will see. I am more likely to continue with running though. A year ago I couldn't run a mile without having to walk a bit. In the subsequent months I have run a 5K, 10K and 10 mile road race. My schedule isn't conducive to a proper routine, so my training has been somewhat random, which hasn't helped at all.
Despite the aches and pains I am feeling this week (after the Tough Mudder event this past weekend), I generally feel 100% more energized than I used to. My next goal will be a Half Marathon and then we will see about a full marathon in 2016 (maybe).
Who are we? We find that we live on an insignificant planet of a humdrum star lost in a galaxy tucked away in some forgotten corner of a universe in which there are far more galaxies than people. Carl Sagan
|
|
#4117224 - 05/07/15 02:43 AM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Feb 2001
Posts: 11,752
Vertigo1
Veteran
|
Veteran
Joined: Feb 2001
Posts: 11,752
Zeta Aquilae System
|
Weasel: There are sites online which can generate a good training plan which will ramp you up on the distance appropriately. I recommend looking into one.
"Politics is the art of looking for trouble, finding it everywhere, diagnosing it incorrectly and applying the wrong remedies." - Groucho Marx
“One of the great mistakes is to judge policies and programs by their intentions rather than their results.” -Milton Friedman
Quem Deus vult perdere, prius dementat
|
|
#4117658 - 05/08/15 02:06 AM
Re: Distance Runners
[Re: Brun]
|
Joined: Jun 2006
Posts: 13,215
NH2112
Veteran
|
Veteran
Joined: Jun 2006
Posts: 13,215
Jackman, ME
|
I'd also agree with concentrating on increasing distance rather than speed. Interval training may be the quickest way to get faster, but it's much more aggressive and will significantly increase the chances of injury.
This, if you're planning just to finish then all you really need to do is run longer distances at whatever pace allows you to go that long, maybe with a shorter, faster run thrown in the mix. I'd give myself 1 full day off between longer runs, though, because the body does need more time to recover at our age (I'm 46.) Pay extra attention to diet, too, protein will build & repair muscles so you'll need a lot of it. Carbs give quick energy but are gone fast. Eat a LOT of proteins for 2 or 3 days before the race, and overdose on carbs the day before. They'll get you through the first 8-10 miles.
Phil
“The biggest problem people have is they don’t think they’re supposed to have problems.” - Hayes Barnard
|
|
#4117716 - 05/08/15 07:19 AM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Nov 2006
Posts: 1,080
kestrel79
Member
|
Member
Joined: Nov 2006
Posts: 1,080
Wisconsin, USA
|
Just ran a big marathon PR 3 weeks ago, 2:48:44 I put in the miles this winter. All I did for speed was do a few shorter races about once a month to get some speed in. To avoid injury the key is to get good running shoes. Also make sure you stretch. Slowly build your mileage up each week, no more than 10% each week. Then your 4th week is a recovery week with less mileage. Then start up 3 weeks again building up slowly. I did this all winter building up from 30 to 65 miles a week. 2 week taper before the race to give your legs a break and boom then it's go time
Intel i5 2500k // Asus P8P67 // 16GB G.Skill RAM // RX480 8GB // 27" monitor // VKB Black Mamba Mk.III // Warthog Throttle // TFRP Pedals // W7
|
|
#4117897 - 05/08/15 04:09 PM
Re: Distance Runners
[Re: Weasel_Keeper]
|
Joined: Jun 2001
Posts: 10,790
Weasel_Keeper
SimHQ Forums Manager
|
SimHQ Forums Manager
Veteran
Joined: Jun 2001
Posts: 10,790
Fort Wayne, Indiana, USA
|
Thanks for all the tips!
I did get a good pair of Asics running shoes while I was deployed and immediately noticed a difference. I have a year to prep for the Indy half marathon, so I might try to squeeze in some smaller charity 5K or 10K things just to get a feel and maybe get my head into it more.
The mental thing is what holds me back the most I think...I get bored easily. I ran a couple miles the other day out in the country and it was nice. Change of scenery and all. I could have gone a few more miles I think but I saw my wife about a half mile away pull into my driveway from work and then my mind shut off and I just wanted to get back home. Legs are feeling pretty good though. After runs before I'd feel the burn and would be sore for a couple days...now the recovery is very quick and I'm not sore.
Thanks again!
"Cave Putorium!" SoWW #2485 Beware the Weasel
|
|
|
CD WOFF
by Britisheh. 03/28/24 08:05 PM
|
|
|
|
|
|
|
|
|
|
|