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Message
OT Runners: How did you get faster?
Posted on 7/27/16 at 8:28 pm
Posted on 7/27/16 at 8:28 pm
I'm a newbie runner (less than 3 months of training). I want to run my first competitive race in Dec. (Rocket City Marathon). Bad idea by not starting with a 5 or 10k first?
I think I will be able to finish the marathon comfortably but I want to finish at least top 500 out of 1900 from last year. Top 25% range.
Right now my easy pace is about 8:00/mi. & moderate/fast 7:35/mi...want to get that to my "easy" pace.
Is slow mile, fast mile, slow interval the way to go...or head full of steam all the way through (for about 5mi)?
I think I will be able to finish the marathon comfortably but I want to finish at least top 500 out of 1900 from last year. Top 25% range.
Right now my easy pace is about 8:00/mi. & moderate/fast 7:35/mi...want to get that to my "easy" pace.
Is slow mile, fast mile, slow interval the way to go...or head full of steam all the way through (for about 5mi)?
34
Posted on 7/27/16 at 8:29 pm to JordonfortheJ
Grow longer legs.
Posted on 7/27/16 at 8:29 pm to JordonfortheJ
Subtle brag thread.
Posted on 7/27/16 at 8:30 pm to JordonfortheJ
not so subtle
Posted on 7/27/16 at 8:33 pm to JordonfortheJ
I am getting old and only been running for a year and those are great times. The best way to get faster is by increasing endurance. Running long and slow most days and doing fast reps one day of the week. Go to some of the running forums and you will get much better advice
Posted on 7/27/16 at 8:33 pm to JordonfortheJ
The best way to improve your speed is to:
1. Pose as an admin
2. Porn bomb the OT
Do these two things, and you'll see your 40 time go down I promise.
1. Pose as an admin
2. Porn bomb the OT
Do these two things, and you'll see your 40 time go down I promise.
Posted on 7/27/16 at 8:33 pm to JordonfortheJ
I hail a cab to take me to the subway at some point during the marathon. I usually place in the top ten, sometimes I win.
Posted on 7/27/16 at 8:36 pm to HeadyMurphey
When I ran CC, we had one long day, one fast and short day, one rest day, and the rest were just under race pace
Posted on 7/27/16 at 8:36 pm to JordonfortheJ
Lift weights
Posted on 7/27/16 at 8:37 pm to JordonfortheJ
Put Vaseline on your nipples.
Posted on 7/27/16 at 8:38 pm to JordonfortheJ
Get outta here with that. Sub 8 minutes is fast. May not be the fastest, but it's fast. Sub 9 minute miles is going to get you in the top 50% of those running 5k and 10k. It'll definitely get you in the front of the pack in a marathon. You're talking Boston Marathon qualifying pace. You aren't going to get your answers here.
I'm damned happy keeping 8 minute pace for a 5k and I've been running seriously for a year. 10 min miles is my Z2 pace.
But from all research and personal experience, spend about 80% of your time doing long easy runs (should be able to hold a convo). 20% of the time do quarter mile "sprints" (~125% race pace).
I'm damned happy keeping 8 minute pace for a 5k and I've been running seriously for a year. 10 min miles is my Z2 pace.
But from all research and personal experience, spend about 80% of your time doing long easy runs (should be able to hold a convo). 20% of the time do quarter mile "sprints" (~125% race pace).
This post was edited on 7/27/16 at 8:41 pm
Posted on 7/27/16 at 8:42 pm to JordonfortheJ
Do interval training. The local masters track club can help you with this.
To everyone else, he isn't bragging. These are nice times for someone on the verge of getting seriously interested but the track club will have much faster times than this. That's okay, with training you can do it too and they'll show you how.
I just checked a weekend race in DC, the 1 mile event had 49 entrants. 41st place was 7:00:15 and everyone slower than that was under 10 or over 65. The top 8 were all under 5:00, including a guy age 49 and another age 57. There was a 62 year old guy who did the mile in 5:32.
To everyone else, he isn't bragging. These are nice times for someone on the verge of getting seriously interested but the track club will have much faster times than this. That's okay, with training you can do it too and they'll show you how.
I just checked a weekend race in DC, the 1 mile event had 49 entrants. 41st place was 7:00:15 and everyone slower than that was under 10 or over 65. The top 8 were all under 5:00, including a guy age 49 and another age 57. There was a 62 year old guy who did the mile in 5:32.
Posted on 7/27/16 at 8:42 pm to JordonfortheJ
practice running from the cops, thats all marcus vick was goin for
Posted on 7/27/16 at 8:42 pm to KG6
I was told the best way to get faster is run really fast 1/4 miles and stop for 1-2 minutes and do again for 6-7 times. Most 1/4 miles should be 1:20-1:34
Posted on 7/27/16 at 8:43 pm to JordonfortheJ
If you want to get faster it means you have to run faster.
I know it sounds silly, but its true. Interval training.
I know it sounds silly, but its true. Interval training.
Posted on 7/27/16 at 8:45 pm to JordonfortheJ
You're pretty quick dude. You plan on running the Boston marathon?
Posted on 7/27/16 at 8:45 pm to OysterPoBoy
You have a few options depending one your beliefs.
You can run intervals or bouts at fast pace or above fast pace then take a break to let your heart rate drop. Do the intervals to meet you daily distance goal.
Or you can go low and slow. Never allowing your heart rate to rise above its max and maybe even keep it a few bpm under your max.
You can run intervals or bouts at fast pace or above fast pace then take a break to let your heart rate drop. Do the intervals to meet you daily distance goal.
Or you can go low and slow. Never allowing your heart rate to rise above its max and maybe even keep it a few bpm under your max.
Posted on 7/27/16 at 8:46 pm to JordonfortheJ
FARTLEK
Posted on 7/27/16 at 8:46 pm to JordonfortheJ
For sprinting. Loosen the mind and body. Don't stress as hard. Nothing will slow you down more than tensing up too much..
Posted on 7/27/16 at 8:47 pm to JordonfortheJ
I typically just paint myself black and steal a purse. My time usually will improve
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