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It depends, there are guys like Ryan Hall, Galen Rupp and of course the Africans who are in the BMI 18 range. And there is Chris Solinsky who weighs about 70-71kg which is about BMI 20. Its the same like in cycling. Low weight is good but depends on what kind of person you are. Contador and the Schlecks have veeery small statues and guys like Ullrich or for now Tony Martin and Cancellara are really big muscular guys who would lose immense power with every pound they lose.
Out of curiosity how fast can you run in the 100m and/or open 400m?
Thats my weakness since i dont have a background in athletics. Dont have a 100m time but 200m is 29 (standing start) and 400m something around 73s. Its kinda dumb. My intervals are nearly the same like my sprinting. :D
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took a break over new years eve , but going out right now for the good old 10 kilometers. wish me luck
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On December 21 2011 21:08 Occultus wrote:Show nested quote +On December 21 2011 12:30 AnxiousHippo wrote: How do you properly recover? At the moment I'm doing 3km every second day in 15 minutes and I don't know how quickly I can increase my mileage without risking injury. Do I even need to rest every second day? Edit: The initial reasoning behind resting every second day is because I do weights those days. No, you dont need to rest every second day. Try to start with 3-4 runs a week SLOWER than 5:00 pace and run more than 3km (maybe like 5-7) If youre just running for general fitness you should be fine with that. This morning I did about 4.6k at about 19:50, so my first goal is to do 5k in 20 minutes by the end of February. Is that too easy/hard? I don't know how quickly I'm supposed to improve so it's hard to set a good goal.
When you said to run 5-7k at less than 5:00 pace I figured it'd come naturally. However, it hasn't, so I've been doing 4:30 runs and remembered yesterday I better slow down. But it feels soooooooo slow! I can't go much faster than 4:30 pace but not much slower than 5:00. Also, how many of my runs should be slow?
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Latest official timed 5k clocked in at 21:14, as I posted about here. Probably could have dropped it well below 21, but there were two bridges along the way that seriously kicked my butt, the last especially because it was unexpected. Apparently the course officials had to change the route kind of last minute due to something, and so I was really picking up speed for the final stretch when this beastly pedestrian ramp popped into view. Normally bridges aren't bad because you can speed up on the way down, but this last one was just a spiral ramp that was just as tiring going down as it was running up.
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On January 03 2012 19:27 Occultus wrote:It depends, there are guys like Ryan Hall, Galen Rupp and of course the Africans who are in the BMI 18 range. And there is Chris Solinsky who weighs about 70-71kg which is about BMI 20. Its the same like in cycling. Low weight is good but depends on what kind of person you are. Contador and the Schlecks have veeery small statues and guys like Ullrich or for now Tony Martin and Cancellara are really big muscular guys who would lose immense power with every pound they lose. Thats my weakness since i dont have a background in athletics. Dont have a 100m time but 200m is 29 (standing start) and 400m something around 73s. Its kinda dumb. My intervals are nearly the same like my sprinting. :D
In light of a 29.xx 200m time you should be looking at anywhere from 63-66 from the open 400m. 73 seconds is really soft. You should be able to go under 18:00, possibly 17:00 no problem, but any further and speed is going to come into play. It's pretty hard to run super relaxed 75 second quarters when your 400m speed in only a few seconds faster.
The general rule of thumb is that for a fully aerobically trained person their mile time will be (400m time + 8) x 4. Therefore, to have a legitimate shot of running under 4:00 mile you would likely need better than 52 second 400m speed. For slower people it can be less signifcant (i.e. 400m + 6s), and in faster people its generally higher (many sub 4 guys have anywhere from 47-51 speed).
Good news is its trainable, though less so than aerobic endurance can be developed. I'm in the same boat right now as I can only manage about 13.3X, hand timed and about 61.xx for the 400m. Hoping to work on this over the spring and hoping that getting leaner will help bring that down.
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On January 04 2012 09:09 AnxiousHippo wrote:Show nested quote +On December 21 2011 21:08 Occultus wrote:On December 21 2011 12:30 AnxiousHippo wrote: How do you properly recover? At the moment I'm doing 3km every second day in 15 minutes and I don't know how quickly I can increase my mileage without risking injury. Do I even need to rest every second day? Edit: The initial reasoning behind resting every second day is because I do weights those days. No, you dont need to rest every second day. Try to start with 3-4 runs a week SLOWER than 5:00 pace and run more than 3km (maybe like 5-7) If youre just running for general fitness you should be fine with that. This morning I did about 4.6k at about 19:50, so my first goal is to do 5k in 20 minutes by the end of February. Is that too easy/hard? I don't know how quickly I'm supposed to improve so it's hard to set a good goal. When you said to run 5-7k at less than 5:00 pace I figured it'd come naturally. However, it hasn't, so I've been doing 4:30 runs and remembered yesterday I better slow down. But it feels soooooooo slow! I can't go much faster than 4:30 pace but not much slower than 5:00. Also, how many of my runs should be slow?
This really doesn't make any sense. You have a 1500m PR of 4:46 which is approx. a 5:05 ish mile. Yes it's common for newer runners to be significantly stronger in the mile than the 5K but your case is extreme.
A 5:05 mile in roughly the equivalent performance of a 17:35 or so 5K. Your running a 21:30-22:00 5K right now by the sound of it, which is a pretty absurd gap.
For someone near a 5:00 mile I would expect running in the 7:00-7:30 min/mile (4:25-4:40 min/K) range to feel pretty comfortable and not hard.
I guess where I am lost is how can you be jogging easily at 4:30 pace, yet be unable to 4:20 pace for an all our race?
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On January 03 2012 18:55 exShikari wrote:Show nested quote +On January 03 2012 09:51 L_Master wrote:On January 03 2012 06:52 exShikari wrote:On January 02 2012 09:51 L_Master wrote: Got the new year off to a solid start with 9.5 in the morning and a really good feeling 5 in the evening.
Goals for 2012:
Spring - Sub 5:00 mile Fall - Sub 16:30 5K Weight: Down to 140 from 155 or so I am at now 3,500+ miles Damnnnnn how old are you? 140lbs is lighter than a feather! 22. 5'8" and 140 is not that light. It's scarcely below the middle range of the "healthy" portion of the BMI scale. To quote Mark Whetmore I will not look like "a skeleton with a condom pulled over it" at that weight. I expect this will be enough to keep my current muscle (I'm definitely don't look like someone who spends hours in the gym each day, but I'm no twig either) but get my down to a very lean body fat. To give you an idea this is Ryan Hall, who is a full 3 inches taller and 10 pounds lighter than I am aiming for (possibly NSFW): + Show Spoiler +That would be the equivalent of me weighing 115. 140 is ALOT heavier and fuller look than someone like a Ryan Hall. Doing calculations I'm 22, roughly 165lbs and 5'9'' which is supposedly borderline overweight. Which is why I hate the BMI scale. I'm fairly muscular, but that's because I play Aussie Rules. I dunno, 63kg just seems light, even for a runner.
Yes. BMI is pretty shitty. But it's a decent general reference point, especially for runners who tend to be on the less muscular side of things.
With your height and weight, if you looked absolutely shredded, your pretty big. No way your under say 15"-16" for your biceps and 40-42" for your chest. That said, if your decently muscular you can be 165 and have most people say you look good. At that point, while normal society wouldn't call you overweight, you would be well over your ideal racing weight. If you want to race your best you have to be very lean. Definitely under 7-8% BF.
Like I mentioned before Ryan Hall is 5'11" and 130. That is pretty damn light. Imagine him with another 20-25 pounds on his frame and you have a pretty good idea what me at 140 would like. Bottom line is at the 152-155 I'm at now I have a noticeable gut (with shirt off anyway) and absolutely no hint of abdominal visibility, let alone obliques. Not sure why 140 sounds so light to you; especially considering in HS there were tons of kids that were like 5'9" and 115 or 120.
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The 1500m was in a race with people at my level, I've never run a 5k race, that's just training and this morning I ran that particular course for the first time. The goal is just for training. I live in a relatively small city and haven't been able to find many events. Outside of school I have never actually gone in a proper race before. I meant I can't go much faster than 4:20 for training about 5-6k. In training I can do a bit under 4:00 for 2k. Sorry for being so vague.
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I always feel uneasy about people insisting they need to lose weight to run faster unless they are very in tune with their body and have different experiences with different weight levels. I know people who are very fast who are tall and very skinny, and people who are short and fairly muscular and heavy. I know people who are tall and heavy as well as people who are short and light. It is difficult to determine an ideal race weight without varying experiences at each weight at similar running shape.
I think if you're in doubt about how much you should weight to run fast you shouldn't worry about it. Eat enough (good fuel) to not be hungry and run decent miles; everything else should fall into place.
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On January 04 2012 17:12 AnxiousHippo wrote: The 1500m was in a race with people at my level, I've never run a 5k race, that's just training and this morning I ran that particular course for the first time. The goal is just for training. I live in a relatively small city and haven't been able to find many events. Outside of school I have never actually gone in a proper race before. I meant I can't go much faster than 4:20 for training about 5-6k. In training I can do a bit under 4:00 for 2k. Sorry for being so vague.
Ah okay, that helps. That would have been quite a bizarre lack of endurance if 22 5K was the best you could do in a race.
Still, given a 4:45 1500m something on the neighborhood of 3:50 min/km should be a "comfortably hard" type of run if done for say 6-7K. The first 3 or 4 kilometers should feel quite good, fast and strong. As you get towards the last couple km it could start to get a little uncomfortable, but nowhere near the point of straining as you might in a race.
4:30-4:45 min/km should be a light, easy run, which according to what you have said sounds like it is. I'm only in about 19 5K shape and maybe 5:05-5:10 1500m shape right now and have no problem with 6-7K tempo runs around 4:00 per k pace.
I think either way the issue is probably a lack of endurance. I'm guessing your somewhat speedy, probably in the 58's, maybe alot faster, for the 400m. Your running a solid mile time because you have some good speed to help carry you. The remedy: more mileage and threshold work. Not sure what your mileage is or how old you are, but I'd look to aim for something around 40 mpw (60-70 km/wk). Once your comfortable with that start adding in a tempo run or cruise interval run once a week.
I'm also a big fan of what is often called "running to the barn". What this means if your out on a run and everything is feeling great with you just clicking along; when you get to the last 2 or so miles you pick it up to tempo pace or so and if your still feeling great you can let it rip even more in the last 400m or 800m of the run. The key to this is to do it BY FEEL and to never strain, never get to the point your running hard and working, as in a race. Just pick it up solidly and cruise it home if your body if feeling great and giving you the green light to go. Obviously if you feel tired or less than 100% you just run the normal, easy run.
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On January 04 2012 18:04 AirbladeOrange wrote: I always feel uneasy about people insisting they need to lose weight to run faster unless they are very in tune with their body and have different experiences with different weight levels. I know people who are very fast who are tall and very skinny, and people who are short and fairly muscular and heavy. I know people who are tall and heavy as well as people who are short and light. It is difficult to determine an ideal race weight without varying experiences at each weight at similar running shape.
I think if you're in doubt about how much you should weight to run fast you shouldn't worry about it. Eat enough (good fuel) to not be hungry and run decent miles; everything else should fall into place.
Pretty much agree here.The true indicator for optimum racing weight is the sweet zone where you run the fastest times. Go to high and you'll start to run slower because there is more "baggage", but get to low and you'll start to race worse, feel tired all the time in workouts, and likely get much more injury prone.
I should clarify: never be focused on a particular weight. The goal is not to get to 130 pounds, 63 kg, or whatever. It's to find the weight as which you can train and race the fastest.
When I throw out and say I want to get to 140, it's an approximation of where I think my weight will likely need to be in order to be at an ideal racing weight. Don't let me give any of you the idea that I am striving for a certain scale number as that is by and large very stupid and very risky. The only time you could maybe, and I say maybe with a capital m, do that is if you have experimented with your weight on both sides of the equation with a healthy diet and seen clearly where you perform the best. Even then though, I wouldn't generally recommend it.
Running weight is about performance; not numbers on a scale.
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So... I've been lifting and running a lot lately, and i've put on some mass.
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
I guess this is normal? Will i ever get accustomed to my new body weight?
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On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why .
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On January 06 2012 13:26 ChairManMao467 wrote:Show nested quote +On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why . I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before.
I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week.
Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated.
I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually...
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On January 06 2012 14:04 YPang wrote:Show nested quote +On January 06 2012 13:26 ChairManMao467 wrote:On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why . I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before. I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week. Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated. I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually...
I'd say just give it some more time to see how your body adapts. I'm not sure why you would be breathing heavier because of some weight/muscular gains. How long have you been running and lifting like this?
Do you have any big goals in lifting or running? Are you shooting for a specific time at the marathon that will need a lot of training for? You can certainly lift and run but not expect to be great at both at the same time.
Consider the type of lifting you do and the frequency of it. I am an endurance athlete running person soon to be triathlete person. I like focusing on my endurance training but also lifting 1-2 times per week and doing other medicine ball, body weight type exercises 1-2 times per week as well. I think heavy lifting 1-2 times per week can give you good strength gains and still allow you to focus on running.
Also think about how many calories you are consuming because that's where your weight gains come from. Are you eating quality foods in decent quantities?
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On January 06 2012 15:09 AirbladeOrange wrote:Show nested quote +On January 06 2012 14:04 YPang wrote:On January 06 2012 13:26 ChairManMao467 wrote:On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why . I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before. I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week. Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated. I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually... I'd say just give it some more time to see how your body adapts. I'm not sure why you would be breathing heavier because of some weight/muscular gains. How long have you been running and lifting like this? Do you have any big goals in lifting or running? Are you shooting for a specific time at the marathon that will need a lot of training for? You can certainly lift and run but not expect to be great at both at the same time. Consider the type of lifting you do and the frequency of it. I am an endurance athlete running person soon to be triathlete person. I like focusing on my endurance training but also lifting 1-2 times per week and doing other medicine ball, body weight type exercises 1-2 times per week as well. I think heavy lifting 1-2 times per week can give you good strength gains and still allow you to focus on running. Also think about how many calories you are consuming because that's where your weight gains come from. Are you eating quality foods in decent quantities? Hm, thank you for your response,
I dont necessarily have a marathon goal, just to finish without walking, hopefully under 4hrs. As for lifting, no goal, just did not wanna be skinny as i was before. I used to juts lift casually, and during this break, i've been much more intense on my lifting, and i've been seeing incredible result.
As for food, I don't really count calories, but i'm guessing 3000-3500. I rarely eat any junk cuz i got none at home .
I ran for about ~3 years, 2 years in cross country/track, 1 year casual.
It just baffles me, cuz i knwo a lot of guys that are bigger than me that does AMAZING in endurance events.
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On January 06 2012 23:15 YPang wrote:Show nested quote +On January 06 2012 15:09 AirbladeOrange wrote:On January 06 2012 14:04 YPang wrote:On January 06 2012 13:26 ChairManMao467 wrote:On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why . I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before. I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week. Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated. I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually... I'd say just give it some more time to see how your body adapts. I'm not sure why you would be breathing heavier because of some weight/muscular gains. How long have you been running and lifting like this? Do you have any big goals in lifting or running? Are you shooting for a specific time at the marathon that will need a lot of training for? You can certainly lift and run but not expect to be great at both at the same time. Consider the type of lifting you do and the frequency of it. I am an endurance athlete running person soon to be triathlete person. I like focusing on my endurance training but also lifting 1-2 times per week and doing other medicine ball, body weight type exercises 1-2 times per week as well. I think heavy lifting 1-2 times per week can give you good strength gains and still allow you to focus on running. Also think about how many calories you are consuming because that's where your weight gains come from. Are you eating quality foods in decent quantities? Hm, thank you for your response, I dont necessarily have a marathon goal, just to finish without walking, hopefully under 4hrs. As for lifting, no goal, just did not wanna be skinny as i was before. I used to juts lift casually, and during this break, i've been much more intense on my lifting, and i've been seeing incredible result. As for food, I don't really count calories, but i'm guessing 3000-3500. I rarely eat any junk cuz i got none at home . I ran for about ~3 years, 2 years in cross country/track, 1 year casual. It just baffles me, cuz i knwo a lot of guys that are bigger than me that does AMAZING in endurance events.
So you're pretty new to this new lifting routine you got going. Give it more time and also try to maintain a stable weight for a longer period of time as well. I'm sure you can both lift and run up to the general and non competitive standards you have now. Keep us updated as the race date approaches!
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Hey guys, say I was supposed to train for a marathon in a few months, what should my pace be for the long runs?(I'm thinking of building up my long run day every week from 10->12->14->16->10->16->18->20->22). My PR this season was a bad 19:20?
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On January 08 2012 16:13 ChairManMao467 wrote: Hey guys, say I was supposed to train for a marathon in a few months, what should my pace be for the long runs?(I'm thinking of building up my long run day every week from 10->12->14->16->10->16->18->20->22). My PR this season was a bad 19:20?
Not sure on your milege, but unless it's 80+ per week I don't think you need quite that long run volume. Something like one 20 miler for confidence and then on run of 18-20 with say, the middle 12-14 @ marathon pace should be plenty. The long run IS a very key workout for marathons, but it's not neccessary to do runs that are that long (unless of course your mileage is well up there, in which case 18 isn't really that long of a long run) and your better served making sure you get in global volume and decent workouts.
As far as goals, somewhere between 3:00 and 3:10 sounds reasonable depending on mileage, length of time running, etc, etc. As with any time guessing goal paces its a pretty big shot in the dark. If you get to the point where you could handle an 18-20 mile run with the middle 14 @ MP and not be totally wasted from it you have a pretty good shot at running that in the marathon.
Honestly though, if this is your first marathon you might be better served by shooting very conservative (3:20 ish) and just doing the first one as a lighter run to get experience and see what the marathon is like. Racing a marathon is MUCH different than just completely one and messing up a marathon can really be a miserable experience and totally turn you off to the distance.
On January 07 2012 03:37 AirbladeOrange wrote:Show nested quote +On January 06 2012 23:15 YPang wrote:On January 06 2012 15:09 AirbladeOrange wrote:On January 06 2012 14:04 YPang wrote:On January 06 2012 13:26 ChairManMao467 wrote:On January 06 2012 10:52 YPang wrote:
I used to weigh like 132-5lbs. and now i weigh 147 because of lifting. I'm starting to notice that my breathing is becoming more heavy during my 5-6milers, but my legs are still propelling usually at the same speed as before.
That's what i believe is the downside to putting up too much muscle doing the heavy machines(primarily squat). Also, what's your running schedule? If you don't regularly that might also be why . I haven't really done much squats or any leg work outs because i run A LOT actually. I run 6 times a week, distance runner. Actually planning to do the marathon in april, i've done 13.1 before. I just started noticing that I breathe more heavily after running the usual distance than before i started lifting more. I lift about 4-5 times a week. Before lifting, i was about 132-135 5'8, now i'm 5'8 147-148lb. Not much of it is fat, but i'm sure some fat accumulated. I always felt like 135 for 5'8 was pretty skinny, and i know a bunch guys at my weight or even heavier that are great distance runners as well, so i'm hoping my body can get accustomed to it gradually... I'd say just give it some more time to see how your body adapts. I'm not sure why you would be breathing heavier because of some weight/muscular gains. How long have you been running and lifting like this? Do you have any big goals in lifting or running? Are you shooting for a specific time at the marathon that will need a lot of training for? You can certainly lift and run but not expect to be great at both at the same time. Consider the type of lifting you do and the frequency of it. I am an endurance athlete running person soon to be triathlete person. I like focusing on my endurance training but also lifting 1-2 times per week and doing other medicine ball, body weight type exercises 1-2 times per week as well. I think heavy lifting 1-2 times per week can give you good strength gains and still allow you to focus on running. Also think about how many calories you are consuming because that's where your weight gains come from. Are you eating quality foods in decent quantities? Hm, thank you for your response, I dont necessarily have a marathon goal, just to finish without walking, hopefully under 4hrs. As for lifting, no goal, just did not wanna be skinny as i was before. I used to juts lift casually, and during this break, i've been much more intense on my lifting, and i've been seeing incredible result. As for food, I don't really count calories, but i'm guessing 3000-3500. I rarely eat any junk cuz i got none at home . I ran for about ~3 years, 2 years in cross country/track, 1 year casual. It just baffles me, cuz i knwo a lot of guys that are bigger than me that does AMAZING in endurance events. So you're pretty new to this new lifting routine you got going. Give it more time and also try to maintain a stable weight for a longer period of time as well. I'm sure you can both lift and run up to the general and non competitive standards you have now. Keep us updated as the race date approaches!
+1.
That's some nice weight gains and many times, especially depending on event, the strength gains offset the disadvantage of extra weight gained in muscle.
Give it some time and see what happens with your race performances before you give it any judgement. I'd say at least 2 or 3 months and several races.
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On January 08 2012 20:02 L_Master wrote:Show nested quote +On January 08 2012 16:13 ChairManMao467 wrote: Hey guys, say I was supposed to train for a marathon in a few months, what should my pace be for the long runs?(I'm thinking of building up my long run day every week from 10->12->14->16->10->16->18->20->22). My PR this season was a bad 19:20? Not sure on your milege, but unless it's 80+ per week I don't think you need quite that long run volume. Something like one 20 miler for confidence and then on run of 18-20 with say, the middle 12-14 @ marathon pace should be plenty. The long run IS a very key workout for marathons, but it's not neccessary to do runs that are that long (unless of course your mileage is well up there, in which case 18 isn't really that long of a long run) and your better served making sure you get in global volume and decent workouts. As far as goals, somewhere between 3:00 and 3:10 sounds reasonable depending on mileage, length of time running, etc, etc. As with any time guessing goal paces its a pretty big shot in the dark. If you get to the point where you could handle an 18-20 mile run with the middle 14 @ MP and not be totally wasted from it you have a pretty good shot at running that in the marathon. Honestly though, if this is your first marathon you might be better served by shooting very conservative (3:20 ish) and just doing the first one as a lighter run to get experience and see what the marathon is like. Racing a marathon is MUCH different than just completely one and messing up a marathon can really be a miserable experience and totally turn you off to the distance.
Right now, I'm building my mileage naturally without a long run and I did 42 last week. So, would it be plausible to start that schedule with my weekend run turning from a 8 miler to a 12+ miler?
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