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Post by frankie42 on Aug 14, 2009 21:52:52 GMT -5
what is a BRICK? and how do you advance from newbie to sprint and so on? i need help with running it is my weakest. i want to be able to run faster and longer. anyone willing to help me or have any suggestions? thanks
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Post by Brian Luther on Aug 15, 2009 3:31:22 GMT -5
A Brick is an activity followed immediately by another...... Swim followed by a bike ride..... Bike ride followed by a run......
Swim+Bike=Brick
Bike+Run=Brick
Also, as you continue to post more on this site, you progress up the ladder...... Newbie, Sprint, Oly, etc.......
Running is never easy........ So, find a training partner or stay focused on a routine. Maybe look into some running clubs for a weekly run or two..... Cleveland Tri Club Training Sessions/ Cleveland West Road Runners/Southeast Running Club/Northeast Running Club/Vertical Runner/Feet Fleet/......
If you have never run before, work your way up slowly with distance and work on breathing. Deep rhythmic breathing, inhale through the nose, exhale through the mouth..... Stay focused...
Brian
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Post by Tiffany on Aug 15, 2009 7:40:53 GMT -5
Frankie42, Whereabout do you live? Northeast, westside, what suburb? That can help direct you to groups that would be available to you based on location. For me, I just started with races. I'd run a 5k race; I'd workout throughout the week and run another, with the goal of beating last weeks' time. It worked for me and as I saw my run times drop, I'd get more motivated to work harder. I started the same with 10 mi runs, half marathons, etc. (Now my husband calls me hard-core!! He has NO IDEA of what is really hard core ... I'm just somewhere in the middle)  |
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Post by MarkD on Aug 15, 2009 8:58:59 GMT -5
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Post by Brandon on Aug 15, 2009 12:17:09 GMT -5
Consistency. Patience. Persistence. Keep working and you'll see improvements. I raced alot of 5K's getting started and the fitness gains were evident as my times kept dropping and dropping. I saw improvements in my run times for a year or 2 without any speedwork in training (wasn't all that fit when I started). I raced once or twice a month....which was the only time I went 'fast.' Once my race times started to plateau, then I began to think about speedwork. I took this approach because I was injury prone....lots of torn calf muscles in the beginning.
Ditto the comments on finding a running group near you. Great motivator and a wealth of knowledge.
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Post by jimdehner on Aug 17, 2009 8:33:55 GMT -5
Frankie - regarding the brick - never much fun but you can train your way into making a good bike to run transition - at least it won't hurt as much - frequency is the key - suggest you do at least a short run after every ride (well at least a couple times a week) - you only need about 10 minutes run to get past the "this really hurts feeling" then mix in some longer bricks till you make the transition well - as for speed - ditto what everone else said - you may also want to find some runners (vs multisport athletes) to run with -
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Post by Steve Yutzy on Aug 17, 2009 11:41:42 GMT -5
Great advice in here so far - I'm in particularly a fan of the 10 minute run after most rides and running with actual runners.
Make sure you roughly follow the 10% rule - don't increase your long run more than 10% from week to week and don't increase total mileage more than 10%. Like Brandon said, you'll see huge improvements initially just by increasing mileage. After a while then you'll have to think about speedwork (fartleks, track workouts, hills, etc.) as well.
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