posted May-05-2007 10:59 AM               

quote:

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Originally posted by Turtleboy:
Motivation is fuelled by progress.

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Whoa your little horses, TB ... Motivation FOR YOU is fuelled by progress, which you discern as speed. Mine is by shiny medals or raising money for charity. Everyone's motivation is different, everyone's reason for running is different.

If one has bad running technique (i.e. bobbing up and down) that speed work ain't gonna get you anywhere. I think it's better to work technique and base first. Technique trumps speed to get efficiency. In ALL sports, technique is emphasized over everything. With better technique, one becomes more efficient, thus one becomes faster naturally, without speedwork.

Intervals can come later after LA establishes an LSD run (this doesn't have to be of the marathon training type, just has to be consistently longer than the other runs). Speed work will can still be the fourth run, but by that time, LA will be slimmer and will be able to FLY with her better technique. LA, when I'll be on the South Shore one day, let's run together.

Sally

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"Follow your bliss"
My Ironwoman Inklings

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posted May-05-2007 11:21 AM               

I won't get caught in in between SS and TB. Hope they havn't discourage you from running.

here is a link for new runners in th cool running training section.

http://www.coolrunning.com/engine/2/2_3/index.shtml

roly

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posted May-05-2007 11:27 AM               

quote:

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Originally posted by rolyone:
I do listen to my body. It's says Ouch a lot less now.

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...... that's easily fixed

...... is it soapbox week in here or what? pay attention Capt. M. we could learn something here....

..... you should be out there, people too nice a morning to waste in front of a screen...

3hrs/3loops.... for me this morning.... repeat the dose tomorrow with Mollases at the cemetary gates @ seven.... anyone care to join us? ..... I thought not.... ah well as they say in the hills of Spain.... "menos gente mas judias"

..... grom
if you're gonna be dumb, you gotta be tough

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posted May-05-2007 02:01 PM               

http://www.tetesaclaques.tv/video.php?vid=111

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posted May-05-2007 02:04 PM               

quote:

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Originally posted by rolyone:
http://www.coolrunning.com/engine/2/2_3/index.shtml

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There is some really good advice there ... and not just for beginners!

Sally

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posted May-05-2007 05:04 PM               

For yourself, running is a means to an end; be it medaling or fund raising, progress is an inextricable element. For example receiving your XXth medal or raising $YY dollars for charity you want to accomplish more and that is progress.

I agree that technique allows a runner to become more efficient. Success in running is derived by running. If you want to become a faster runner, you have to run fast. All the technique in the world is useless if it is not put into practice.

What technique do you advocate? Which do you use for speedwork? What has been your experience?

Regarding my views, they were prefaced by the question of what LifeAny's objectives and constraints were. Although well intentioned, it is inappropriate and irresponsible to prescribe a specific plan without prior knowledge of the previous. Recall that I answered her question within the context of becoming a stronger runner.

Best,

TB

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posted May-05-2007 06:15 PM            

SS: I agree with you. Everyone has their own reasons for running. They can sometimes be like farts: your own smell good, but everyone else's stink. Aaaah... flowery to me and meaty masala to others...

Gro: I'm usually awake at 6, so I will try to join you! Which gates are you talking about? I know the CdN, UdeM and the ones across from Beaver Lake...that's IF i get my can out the door that early.

Oh...do you run those distances faster than, say, 6:00 per kilometer? That will help me decide at 6-freaking-30 whether to head out or not.

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posted May-05-2007 06:34 PM               

quote:

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Originally posted by kingsley zissou:
Gro: I'm usually awake at 6, so I will try to join you! Which gates are you talking about? I know the CdN, UdeM and the ones across from Beaver Lake...that's IF i get my can out the door that early.

Oh...do you run those distances faster than, say, 6:00 per kilometer? That will help me decide at 6-freaking-30 whether to head out or not.

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Kingsley, The cemetary gates are at the top of Mont-Royal Street. Gro has a map of how to get there, I'll see if I still have it. I'll need your e-mail address if I find it. The pace we train at for an ultra is slow we run 20 minutes then walk four minutes. In a race we will walk most of the steep inclines.

Hope you like hills, trails and mud (Maybe dry now) the loop we run goes up and down the mountain. We are going to run 3 loops of grommits trail, If you are good for a loop we should be passing the Angel on Parc street 3 times should take about an hour to reach the Angel around 8:00 am 9;00 am. if 7;00 is to early. Just let us know ahead of time if you want to meet us later.

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posted May-05-2007 08:38 PM               

My opinion:

-build a base of consistency untill you can run at least 4 days/week for a min. of 30 minutes before you think about doing anything else.
-No track work nor anything faster than 10k race pace until you can run about 50 minutes straight once a week, and you can run 4 X week (30-50min)
-Start your "speedwork" with tempos (10minutes at 30s/mile faster than training pace)
-You'll know from there when you can do more. Add slowly.
-Just building mileage in itself will make you faster, but excessive mileage will make you slower.

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posted May-05-2007 08:40 PM               

PPS: However, Korean BBQ in excessive amounts the night before your marathon is NOT.

PPPS: Was the YMCA east end race tonight? TB? How'd it go? And where are the results? There is nothing on sportstats?

[This message has been edited by dragonsrouges (edited May-05-2007).]

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posted May-05-2007 10:24 PM               

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posted May-05-2007 10:36 PM               

quote:

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Originally posted by kingsley zissou:
TB: I agree with you. I'd love to run as fast as available time and other limitations allow me, so yeah I really should start some kind of speedwork! ouchie

SS: I agree with you. Everyone has their own reasons for running. They can sometimes be like farts: your own smell good, but everyone else's stink. Aaaah... flowery to me and meaty masala to others...

Gro: I'm usually awake at 6, so I will try to join you! Which gates are you talking about? I know the CdN, UdeM and the ones across from Beaver Lake...that's IF i get my can out the door that early.

Oh...do you run those distances faster than, say, 6:00 per kilometer? That will help me decide at 6-freaking-30 whether to head out or not.

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we'd love to have you along.... very slow/hilly/technical.... does this sound like fun?.... did roly find the map?

we meet roughly where the littleflag is

to bed....

Grom.

[This message has been edited by grommit (edited May-05-2007).]

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posted May-06-2007 05:24 AM               

quote:

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Originally posted by grommit:

we'd love to have you along.... very slow/hilly/technical.... does this sound like fun?.... did roly find the map?

we meet roughly where the littleflag is

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Yep he knows the place he e-mailed me the location.

Kingsley did you receive my e-mail. Been having problems and can't check what was sent out.

Roly

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posted May-06-2007 05:24 AM               

quote:

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Originally posted by dragonsrouges:
........ but excessive mileage will make you slower.

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posted May-06-2007 06:26 AM               

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posted May-06-2007 07:29 AM               

Merc: Best of luck in Ste Therese.

TB

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posted May-06-2007 10:37 AM            

quote:

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Originally posted by rolyone:
The pace we train at for an ultra is slow we run 20 minutes then walk four minutes. In a race we will walk most of the steep inclines.

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Gallow-Hill-Walking for the Grolys.
Who would have thought...

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posted May-06-2007 11:14 AM               

quote:

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Originally posted by Mr Lambchops:
Gallow-Hill-Walking for the Grolys.
Who would have thought...

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So chops hows the retirement from running going. Find your running shoes yet,
Looks like we have to change the name to Grolyking, Since Kingsley join team "Groly" for three loops of this morning run and looked pretty comfortable on the trails. 2 hours and 50 min. total. Nice meeting you this morning kingsley, hope you recover well and will be able to join us again for a run.

Roly

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posted May-06-2007 11:17 AM               

quote:

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Originally posted by Mr Lambchops:
Gallow-Hill-Walking for the Grolys.
Who would have thought...

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......sad really, such wasted talent..... probably below your elite a$$ to come join us.... thought you liked hills

you doing whiteface this year, chops? .... i'm guessing you're in sparkling form

Mollasses was actually setting the pace this morning, [insert woohoo here] KZ right behind and me dragging my tired old carcas along as best I could.... felt much better by the third loop and picked up the pace.... KZ has potential...

later

grom

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posted May-06-2007 02:17 PM            

Wow... I didn't think I would start such a chain reaction!!!

SS and TB : Thank you very much for explaining to me your original point of view. Both are pretty interesting.

My running goals : right now it is to continue to add on my running base. Everyone on the newbie thread told me to wait for speed work that my base was not strong enough. And I really don't want to get injured at this point. I've worked too hard for this!

I wanted to add a 4th day of running into my week to get my body used to running 2 days in a row. I wanted to run monday morning, tuesday night (shorter run), thursday and a long run on saturday. I'd like to be able to run a 10k by the end of summer (probably Montreal). And as SS said it, my main goal right now is to lose weight. I know it will be easier as the weight goes away!

Roly : Thanks for the link, I'll go and read it carefully!

On another note : went for my long run this morning. The last 5k before the race. Was able to run it in 43 minutes. Wich is a PR for me (2 minutes)... I've never ran that fast all by myself. Did not really want to go faster, it just happened. But I started too fast... now I know why I can't do it in the race!!! So I'll probably finish in just over 40 for the race wich is pretty good for me!

Thanks again to all of you!

SS if you want to run, don't hesitate, I am really not far away from Montreal... the only problem is... I am REALLY slow!!!

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There is nothing you can't see yourself doing.

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posted May-06-2007 02:29 PM               

Today was the Qc city half-marathon, which goes with a 10k and a 30k. I did the 30k, which is perfect for a last long run for Ottawa marathon runners.

So I've decided to run it to pace myself for the big day in 3 weeks. I did not want to run faster than 5:00/km, except for 45 minutes at marathon pace (4:45). I started a bit too fast (4:45) and slowed down. I felt great, the weather was just perfect. We were running two loops, eastward on boul Ste-Anne, then westward on a bike path along the St-Lawrence river. Very scenic part. Everything went fine, I was running around 5:00/km, looking at the river and snow geese. For a while I was following a group of three, but realized they were unstable (like 4:40 then 5:15). So I let them go.

After about 10k, I needed a pit stop that I found about half way. Once relieved and with 14km to go, I said to myself, now it's time for my marathon pace. So I put some more speed and everything went great. I was passsing a lot of people, I found back my group of three with 10 other runners around them. I passed them and continued on my pace. After 45 minutes there was only 3 km to go and still felt confortable with my marathon pace, so I kept it until the end and arrived at the finish fresh as a rose (well, not quite but I mean that I was not "au bout du rouleau".

I did my 30 km more than 2 minutes faster that 2 years ago. So that mean that I'm ready for Ottawa and that my goal is reacheable. I understand that a marathon is another story. But it looks good and I'm very, very happy.

And it's taper time!

Lifeany: Obviously, you're ready for your first race. You'll be proud of yourself!

[This message has been edited by runningag (edited May-06-2007).]

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posted May-06-2007 03:15 PM               

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posted May-06-2007 03:22 PM               

Any - sounding ready for next week, good for you.

Speaking of next Saturday, I might go to cheer, whoop and yell, as I did last year, should anyone need help with back packs etc. I`ll see how the week goes.

A little envious of all the running I`ve read about, but between the headcold still lingering, life getting in the way, not much time to head out the door. Will try to do so this evening.

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posted May-06-2007 04:22 PM               

SS: is your cold better yet? DF: ??? still sick? Pls say hello to your little swimmer for me...!

Canned my run today, knee a little sore this morning so I opted out. Had a Mango Magic and a Kids Classico at Jugo Juice instead, oh yeah and a little recreational shopping (2 t-shirts).

Another weekend done...

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posted May-06-2007 06:40 PM            

Lifeany: You're going to do great this Saturday! I'll see you there.

Warning: DO NOT run on the mountain with Roly and Grommit. It is a hateful experience on par with getting bamboo shoots shoved under your fingernails. In fact, bamboo was probably the only kind of vegetation that did not find it's way into my shoes, socks, shorts, hair, etc.

By the middle of the third loop, I finally figured out how these guys do it: it's the rum and coke in their "water" bladders! Yes, they have to get smashed to put up with each other and the heinous "run"!

So, I guess I'll show up next time with Vodka Red Bulls...

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