I few issues raised in this thread I would disagree with.
Firstly the notion of running with backpacks and heavy shoes. Long distance running and short distance running training places alot of strain on the joints and muscles of the body, so the by increasing the load leads to an increase in the risk of injury. Furthermore running with these accessories will be detrimental to running effeciency through reinforcing poor motor habits
Secondly 3 miles is clasified as a distance event. However this terminology is in the most basic level. The popular three distictions of ATP-PC system, anaerobic glycolysis, and aerobic metabolism. The anaerobic glycolysis system can be used for around 10 minutes. So by looking at this alone we can see that the 3 mile distance hold a large anaerobic energy system which when coupled with pacing (ie working under full threshold) results in this distance being a more balanced event than purely aerobic distance.
Recent studies have shown that even the 100m sprint has an aerobic component to performance and on the other hand marathon training has found to have a anaerobic component.
The body is a dynamic, holistic, and fluent organism, dont treat it as if it were simpler.
You might have your shoes laced incorrectly (i.e. too high or tight) if your foot is hurting you there. Also, after running for the past 6 years (up to high 70’s/wk), I finally made the effort to ditch the clunky heavy cushioned shoes for some lightweight racing flats which are basically the same concept as the frees. I believe if you transition slowly (either 2 miles each day or alternating days of 4 miles) you will build up your lower leg/foot strength and not be plagued with some problem. The key is to adapt your gait cycle as to land more on your forefoot than jamming the heel into the ground.
After your 5 mile run, I’d just throw in 4 to 6 100 meter light sprints, almost buildups. This will give you that quicker turnover after running a decent distance.
Good luck with endurance course.[/quote]
I don’t run anymore, but my last few years I used racing flats, and I highly recommend it.
I also think a good long run is a good idea. I don’t think you need to do many, maybe only 1, but I think a 8-10 miler would help a lot.
[quote]ExNole wrote:
itsthetimman wrote:
Re: the shoes
You might have your shoes laced incorrectly (i.e. too high or tight) if your foot is hurting you there. Also, after running for the past 6 years (up to high 70’s/wk), I finally made the effort to ditch the clunky heavy cushioned shoes for some lightweight racing flats which are basically the same concept as the frees. I believe if you transition slowly (either 2 miles each day or alternating days of 4 miles) you will build up your lower leg/foot strength and not be plagued with some problem. The key is to adapt your gait cycle as to land more on your forefoot than jamming the heel into the ground.
After your 5 mile run, I’d just throw in 4 to 6 100 meter light sprints, almost buildups. This will give you that quicker turnover after running a decent distance.
Good luck with endurance course.
I don’t run anymore, but my last few years I used racing flats, and I highly recommend it.
I also think a good long run is a good idea. I don’t think you need to do many, maybe only 1, but I think a 8-10 miler would help a lot.
Don’t wear your flats on the long run. [/quote]
Based on the advice in this thread, I’ve come to some conclusions. First, I will perform a dynamic range of “energy systems” work: from interval training, cross training, long endurance runs, repeats, backpacking, and sprinting.
[quote]dhuge67 wrote:
Is performing a 3 or 4 mile run at a high pace considered steady state cardio? Let’s say you run 4 consecutive 6:30 miles; is that steady state? Now, even though the pace stays steady. it’s a fast pace and for about 27-28 minutes. [/quote]
Uh yeah, if the pace stays STEADY, then it’s STEADY state cardio. If it was hard, like super effective high-intensity intervals, you’d only be able to run at that pace for no more than 45-60 seconds, not 27-28 minutes. Your 1/4 miles are in the 1:40 range. For intervals, your 1/4 miles should be in the 45 second range.
I’m in a 5k speed training group, our running plan looks similar to several already suggested. The workout we’ve been doing for the last 5 wks looks like this…
Mon - 30 min easy pace
Tue - Hill intervals
Wed - 40 min easy + drills
Thur - 10 min easy, 30 min fast, 10 min easy
Fri - off
Sat - Hill intervals
Sun - 60 min easy
Hill intervals look like this…
10 min easy jog warmup then:
1a. 60 sec sprint up a hill
1b. 4 x 30 sec sprint on flat terrain with 1 min rest between
2a. 60 sec sprint up a hill
2b. 10 x 10 sec sprint up a hill, jog down between sets
3a. 60 sec sprint up a hill
3b. 2 x 60 sec sprint on flat, with 1 min rest between
4a. 60 sec sprint up a hill
4b. 4 x 45 sec sprint on flat, with 1 min rest between
15 min jog cool down.
Drills look like this…
Over 20 meters:
2 footed leaps (frog hop),
quick feet,
bounding (jump off left leg, land on right leg, jump off right immediately)
high step,
repeat
Another sprint type of workout I’ll substitute for hill work is…
1 mile warmup, 4 x 400 m sprint, 8 x 200 m sprint
We do most of our running on a grass course to lighten the stress on the joints. Personally, I usually take 2 or 3 days off rather than 1, depending on how my body is feeling. Hope this helps you with designing your own program.
I ran 5 miles today, when I had planned on 7. I felt lethargic and my usual 3-mile pace (which I wanted to run for the first 3 miles) just wasn’t there. I’m tired right now…need a day off. I’m just glad that I did get 5 miles into my legs though…[/quote]
Maybe it’s the combat conditioning course I’m thinking of. 8 miles, full gear, through the woods with obsticles, yellow brick road, I think the Quiggley was part of it also. It was a long time ago and there were so many field events. Good times.
[quote]dhuge67 wrote:
How does this fuckin’ workout sound? I did the following today:
11:30 AM - 5 mile run
5:30 PM - Bodyweight pull ups
1 set max chins
1 set max pull ups
1 set max neutral grip
1 set assisted high rep pull ups ~25
Repeat 3 times
Rest 60 seconds
30 push ups
Supported rows with 2-45lb plates for max reps
30 push ups different “grip”
Rows for max reps
Rest 60 seconds and repeat 2 more times
6-30 yard sprints followed immediately by 5 dumbbell snatches with each hand
Sprinted 1 mile, followed by dumbbell snatches
Sprint a 400 followed by dumbbell snatches (repeat 3 more times)
Total: 2 miles and 55 snatches with each arm (110 total)
Workout total time: ~40-45 minutes
Running total for the day: 7 miles and 6 30-yard sprints
I looked sweaty by the end of this…
Edit: I took 2 remaining Spike tablets prior to this routine. 4 Biotest BCAAs immediately post workout, 1 scoop of Grow! and a Banana.
Also interesting to me was that my morning 5-mile run felt awful. My feet and shins hurt. I was wearing my heavy and cushioned Saucony Omni 6 running shoes. Before I went for my second go 'round, UPS dropped off my Nike Free 5.0 v2 shoes. Since I’m used to wearing the Nike Free 7.0 to lift, I put them on and wore them to the gym for my second workout. I was able to run much faster and my feet didn’t hurt. I swear to God that it is the shoes that make the difference in how I am able to perform. The clunkier, cushioned “running” shoes are good at protecting the balls of my feet from getting torn up, but they hurt my speed and the area of my high ankle (just behind the shoe laces). The Nike Free 5.0s just feel so much better, but I can’t use them for prolonged mileage at one time, or I risk tearing up the balls of my feet…
I might try the Free Trail shoes next, to see if the added cushioning will make them my ultimate shoe…
[/quote]
I’ve found the best way to increase my times in track was just to add distance. This is only if the distance is 200m+ though. I run the 400m normally, and 800m training makes the 400m fell like A LOT less. Same thing applies for the 200m if I run it in relays.
If I may relate…Some years ago, when I was much younger that 64 years, I would ride my bicycle 4 1/2 miles to work, and run home after the shift. Next day it was run to work(thank goodness for showers at work) and bicycle home. One hot August day I was runing up ONE OF SEVERAL HILLS on the way to work, maybe 3:00P, shirt in hand and the sweat was running down my back in waves. As I ran up that hill I self marveled at what shape I had goten into. This was on a 7 on 2 off, 6 on 2 off, 7 on 4 day long long weekend. On the off days I did wts with supersets and/or circuits. Heart & lungs and weight loss were terriffic.
This is more of a running questions than lifting question.
If you want a faster 3 mile time, run more.
Slowly build up mileage about 10% a week.
Only use interval training and tempo runs once a week, too many will get you injured.
There are barely any lifts that will make your 3 mile time go down, mostly just core work. The only sure thing is just running more.
also to the person who said run a 400m (1/4 mile) in 45 seconds is a moron. Thats around Olympic caliber times, no one can do 45 second 400m repeats consistently for a workout.
[quote]dhuge67 wrote:
PGJ wrote:
dhuge67 wrote:
PGJ wrote:
You are an animal. Good work.
Thanks man…my alarm is set for 0835. Gotta get to bed for tomorrow. Morning lift and then an afternoon hump. It’s gonna be a motherfucker!
0835!!?? You slacker. I haven’t slept that late in about 14 years.
It’s Spring Break! haha
Oh,and the hump today…it utilized muscles in my back/neck I didn’t know I had.
[/quote]
I bet your traps are screaming. How did the feet do? Those are usually the first to go. Blisters will kill your ass quickly. I’ve seen guys pull bloody feet out of boots on humps from massive blisters. Changing socks evey hour helps a lot.
Another secret is panty hose. Sounds stupid, but a pair of knee-length panty hose under your socks really helps minimize the sweat and friction that causes blisters. Also, a pair of spandex shorts under your pants will help you avoid crotch rub (plus it will keep the ticks out of your butt-crack). Can you say “tick-check!”? F-ing tick are rediculous in Quantico.
[quote]PGJ wrote:
dhuge67 wrote:
PGJ wrote:
dhuge67 wrote:
PGJ wrote:
You are an animal. Good work.
Thanks man…my alarm is set for 0835. Gotta get to bed for tomorrow. Morning lift and then an afternoon hump. It’s gonna be a motherfucker!
0835!!?? You slacker. I haven’t slept that late in about 14 years.
It’s Spring Break! haha
Oh,and the hump today…it utilized muscles in my back/neck I didn’t know I had.
I bet your traps are screaming. How did the feet do? Those are usually the first to go. Blisters will kill your ass quickly. I’ve seen guys pull bloody feet out of boots on humps from massive blisters. Changing socks evey hour helps a lot.
Another secret is panty hose. Sounds stupid, but a pair of knee-length panty hose under your socks really helps minimize the sweat and friction that causes blisters. Also, a pair of spandex shorts under your pants will help you avoid crotch rub (plus it will keep the ticks out of your butt-crack). Can you say “tick-check!”? F-ing tick are rediculous in Quantico.
[/quote]
My feet held up pretty well, considering the rocky trail. The whole thing took 2.5 hours. I’ll take your advice on the sock liner, so thanks for that! Also, I was thinking ahead and wore the underarmour boxers, which definitely staved off crotch-rub.
[quote]greatgro wrote:
dhuge67 wrote:
Is performing a 3 or 4 mile run at a high pace considered steady state cardio? Let’s say you run 4 consecutive 6:30 miles; is that steady state? Now, even though the pace stays steady. it’s a fast pace and for about 27-28 minutes.
Uh yeah, if the pace stays STEADY, then it’s STEADY state cardio. If it was hard, like super effective high-intensity intervals, you’d only be able to run at that pace for no more than 45-60 seconds, not 27-28 minutes. Your 1/4 miles are in the 1:40 range. For intervals, your 1/4 miles should be in the 45 second range.
[/quote]
Yeah, right. This is a massive demonstration of cluelessness. The world record for the 400 meters is 43.18 seconds. If anyone here can run repeat 45 second quarters, I’ll eat my shirt. You ARE right that a steady pace for an extended time is steady-state cardio. It can still be damn taxing if going near race pace for that distance. And there’s no rule that intervals can only be 400 meters. They can be any distance. 1/2 mile repeats are a fine choice. They will necessarily be slower than a 400 meter workout but still a helluva workout. Both aerobic and plenty anaerobic. Purely, for body composition goals, the 400 meter repeats would probably serve most better though.
Seeing as the OP is concerned with 5K performance, incorporating longer intervals such as 800s or 1200s is a good idea. 6x800 at mile race pace is a killer workout.
[quote]jsbrook wrote:
Seeing as the OP is concerned with 5K performance, incorporating longer intervals such as 800s or 1200s is a good idea. 6x800 at mile race pace is a killer workout.[/quote]
