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Post by TimAckley on Sept 25, 2007 15:10:48 GMT -5
As the race season comes to a close, I look back and see what I need to improve on and "YES" its the same thing... RUNNING...
......Well and the swimming too, but thats another post.....
I would really like to improve my run times, but lack the knowledge of how and where to even start. So I thought I would ask all of you.
What has work for you that has greatly improved your run times? Books, video's, running clubs, etc. ?
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Post by robreddy on Sept 25, 2007 15:13:23 GMT -5
mark gorris and dave miceli - they both know their sh it
hopefully both will post to this thread
do what they say - don;t ask to many questions
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Post by gvale on Sept 25, 2007 16:58:41 GMT -5
Tim,
Good post. I am looking for the same type of information. But first, is there any formula for what time your IM marathon should be compared to your stand alone Marathon?
I now am thinking that IM is all about the run.
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Post by m gorris on Sept 26, 2007 5:52:31 GMT -5
Tim
Feel free to e-mail me mgorris at yahoo dot com. I certainly do not have all the answers, but I might be able to help. Too much info I'd need to gather from you on goals/history/current run training so feel free to drop me a line.
Rob, you are too kind
George- IMHO, correlation between IM mary and stand-alone time as follows: First off- most important factor is doing all the pre-IM run training. With that in mind, if you have proper pacing on the bike and no significant nutrition/weather issues , then one minute per mile slower on the IM mary vs stand alone is doable.
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Post by Papa Louie on Sept 26, 2007 7:45:53 GMT -5
To improve in running it takes TIME and a little bit of everything that relates to running.
Books are good for inspiration and ideas of training and racing.
Running clubs are great to learn from one another and to help keep you on pace.
Eat a balanced diet to help in weight loss.
Become a triathlete for the benefits of cross training and to have fun.
Big improvements will be had when during peak training you have 3 quality workouts like SPEED, TEMPO, and LONG runs.
These are some ideas from my experiences.
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Post by kenb on Sept 26, 2007 10:29:09 GMT -5
About 8 years ago, I used to run with the wrrc at Rocky River high school on tuesdays for speed work. It was the best. The guy in charge was Bill Stross, I think. He set up workouts and coached people also. I went from 20 min 5k down to 18:50. Those were the days. But running actual workouts, tempo, hills, speed, and the like, make you run better. Find a club that can help you with it.
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Post by Angie on Sept 26, 2007 10:43:29 GMT -5
Bill Stross still runs tuesday night speed work in westlake. Second sole group also meet in RR on tuesday nights as well.
I second these track workouts... I worked with bill for 2 years and had my best runs then. I did not do it this year and my running times suffered. I will be doing track work again in the spring. ANGIE
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Post by jetlink on Sept 26, 2007 12:43:05 GMT -5
Hey Tim,
Tons of great info here - listen to Mark's advice and email him......he'll be able to help you a ton.
I do think that running is an active process and that -just like in anything- consistency is key. I also believe strongly.....and I mean STRONGLY......in trail running to build stength in the run. By trail, I mean any soft surface - this will allow you to run more because your body will not be beaten-up by the hard surfaces...you will also be able to run better, more often because you can recover faster....so basically, run trail as much as possible.
Papa Louie gave you the fundamental runs to become a better runner....you do each of these runs - spaced apart - and you will see improvements on the run. Now, throw in a few other low intensity / form focused runs and you will have the total package. Just like in any of the disciplines, learning to be relaxed on the run is key to delay fatigue and allow yourself to maximize your potential.
See you around Tim and make sure to email mgorris.
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Post by michellemead on Sept 26, 2007 12:44:32 GMT -5
Knowing there is always different ways to approach everything - including running - my 2 cents... I do all heart rate based tempo workouts - incorporating bike training - my 2 little feet have not touched a track in 2 years, and i don't miss it!! I have worked on form too - higher cadence and more effiency. Email me if you want more info and details. Planning on doing the winter Thurs night run - won't start until after October 22. That's when base building will start (after a recovery period) Michelle  |
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Post by TimAckley on Sept 27, 2007 8:52:42 GMT -5
Lots of great advice here, Thanks everyone....... Michelle? Where would your Thursday night runs be held at?
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Post by michellemead on Sept 27, 2007 15:50:47 GMT -5
Tim: Running start is @ Berea Falls - Corner of Barrett Rd and Valley Parkway. Just North of Bagley - parking lot @ the overlook. Start time 6:00 PM - we run North into the park!  |
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Post by watchman on Sept 30, 2007 15:43:23 GMT -5
How long do you run on thursday?
mike
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Post by michellemead on Sept 30, 2007 17:05:08 GMT -5
Hi Mike: The runs vary usually we start @40- 45 min then build to an hour - @ as spring gets closer. Workouts also vary just to add spice to life! I have a weekly email reminder that goes out to the group - also have fun running and training tips!! If you want to be on the list just drop me an email! Weather is also a factor - yes, we do run in the dark...& carry flashlights. MichLMead@aol.com |
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Post by Angie on Oct 1, 2007 7:38:40 GMT -5
I love michelle's night runs and plan to join this year as well... it is really fun to run in the dark... especially on the full moon nights... just watch out for the posts in the middle of the trail by the bridges.... The group WILL warn you ahead of time.  See you soon Michelle. ANGIE |
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