To Pfive and naughtoj about running

T

twink20164

Active Member
Hey girls I ready that you wanted more info on running and weight training. this is what I have been doing and it works pretty well. The weight training tapes change every 3 weeks but ikeep the cardio the same.

Monday - PUB + IMAX 2
Tuesday - PLB + 45 min. run (it is hard to run after lifting legs but just go a bit lighter then usual, I would rather run right after then a day after because my legs are usually sore
Wednedsay - Rhytmic Step
Thursday - PUB + 60 min run
Friday - PLB - 45 min. run
Sat or sun - any cardio i feel

I read one of your schedules. I will tell you when I would lift.
Sunday - long run
Monday - lift legs
Tuesay - cross training
Thursday - run
Friday - i would lift legs again if you want to lift twice a week

I hope this helps. I just don't lift as much as a i could sometimes when I know i am running after or something like that becasue running in itself is really good for your legs. But trust me you still want to lift. Lifting will greatly help protect your lets. If you have strong quads and hams and calves it will take alot of the pressure off of your knees which was a problem I had when running lke 35 miles a week. Good luck and if you have other questions let me know.
 
Hi Twink!

:) Thanks so much for the info. It's very helpful! This week I will try lifting before running and then the other way around.

This past Saturday I went for a run with a friend, we ran just over 6 miles! I was so excited. :7 We stopped about half way through, stretched for about 3-4 minutes, then headed back. I did PLB a few days before and wasn't sure how I would do because my hamstrings we still a little sore. But I had no problems whatsoever! I think I have the most problems when my quads are sore - can't finish the run.

I was the one who posted the schedule or running Sundays and Thursdays and crosstraining on Tuesdays. When I hit the stepper I noticed that it helps with my running. :)

Thanks for the mini schedule! I'll start it up this week with the Monday leg work of routine #2. The first seems a bit tougher. ;) I can't see myself doing IMAX 2 (1/2) on Monday, then PLB and running on Tuesday, then running both Thursday and Friday. Maybe I can work up to that level some time in the near future! :)

Thanks millions!

Angie
:D :D :D
 
Thanks so much Twink!!!

Yeah, I am currently "just starting back" with running. I swear in January I am going to run 13.1 miles NO PROBLEM and my upper thighs WILL NOT touch!!! WILL NOT!!!
So, I am hoping the extra activity will take off a few #'s. This morning was my first run, if you can call it that. I am making sure to start off nice and easy because of my tendency to get shin splints and lower leg ailments. I went 3 miles total, but with alot of walking as well. I really faught the urge to go longer and harder (although in Phoenix, it just sucks right now:) It is funny, when you are already fit, it is hard to know where to start. You don't want to go all the way to begginner level, but at the same time, you want to challenge yourself. I decided with 3 miles per day this week...maybe less if I start to get aches...I can "get used" to running again...atleast my legs can.

I did The Gauntlet today. Your routine sounds extremely exhausting...the kind of routine that would easily put me into overtraining! I am very muscular anyway and I am really starting to wonder how much I should (or need to) lift during training for this half.

Do you think I could just do two total body tapes....such as Power Hour and maybe a FIRM tape? I don't know if I need all the extra work of breaking it out into body parts. Or maybe like this:

MON: 3 mile run, IMAX 2
TUES: 3 mile run, and either LL, S&H, PS, PLB legs
WED: Upper Body tape..PUB, CTX Upper...
THURS: 3.5 mile run, Powerstrike
FRI: 3.5 mile run, Power Hour
SAT: longer run, maybe 4 miles for now
SUN: REST
I thought maybe in the evening I would add in some ab work and some floorwork for legs on Tues evening. I like the idea of giving me legs the whole next day off after a leg tape. Pretty much, this is the same workout type I do now, except the running in the AM is brand new. How does it look to you guys??

Of course it is all trial and error. I WON'T run myself into the ground so I will modify as needed. I am one of those poeple that loves to go heavy for legs and I swear, some days I am sore...so sore that cardio is even a burden....for like, 4 days!!! That just ruins my week sometimes (as you all know:)
I am going to start running with a lady that lives by me in the AM. A local running website has an area where you can request training partners and I did! It will be nice to actually run with someone who really WANTS to be there!!
If you guys have any other ideas I would love to know....
Janice
 
Hi Ladies,

I just wanted to chime in here with a few tips. Never increase your mileage more than 10% each week. I ran my 4th 1/2 marathon in May. It was my best time yet. I did 2-3 days of lifting during my training for the half. Doing hill and speed work runs also help a lot. Check out runnersworld.com and coolrunning.com. Lots of good tips and training programs there for beginnners to advanced.

Good luck on your running and keep us posted.

Janice, I am up in Utah and the 1/2 marathon in January sounds fun. Can you tell me more about it or give me a website. Maybe I will come down and run it.

Fitness4Ever!

Beverly
 
Girls;

I think both of your routines look really good. If you are already really muscular then I don't think you need to lift really heavy on legs anyway. The running really works legs well and leans them out. My routine is really exhausting right now. I don't need to lose weight but want to get really cut so I am working really hard right now, it's definitley not always like this!!

Definitley start out slow. Running can put alot of pressure on the joints so you don't want to jump in too fast. I made that mistake a couple years ago and injured myself so I couldn't run for like 4 months which killed me. If you guys have more questions let me know. I went from being a non-runner at all to running a marathon so I know what the training is like. It is a great activity, have fun!!!
 
I have just started running myself and can run 3 miles without stopping no problem. The only thing is I think my pace is too slow?

The first mile I ran in 9:58 and the next 2 miles were at 11:20/11:30 each.

What is a good pace and how do you get faster? Do you get faster after a while?
 
Hi all. I wanted to add my 2 cents here. I am a runner and I lift weights also with Cathe. My schedule is something like this....(I don't do lower body with weights anymore. It didn't feel right with the running. I also do upper body more than lower body because I was blessed with great legs that don't need much work, but a very fatty upper half....that needs alot of work)....

mon....Mis or Power hour (only upper body portion) and a Gin Miller lower body stability ball tape. I also do some pilates for my abs.

tues...run about 40-45 minutes

wednesday....cross train with upper body work only. for my cross
trainning, I do either 1/2 hour of Cathe step tape (like all step) or I do a walk/run (I try to sprint the running part) for 1/2 hour.

thursday....run about 40-45 minutes

friday....repeat of monday's workout

sat....50 minute run (I am running a 10K in september and I will be increasing my mileage on this run only.)

sun...off

I couldn't do a weight workout and then go for a run...I would probably pass out from exhaustion. This has worked well for me. I plan on getting two more of Cathe's upper body tapes....PUB and CTX upper body (can't remember the exact name). I am also going to look into some more ball tapes for the lower body and abs...they seem to work well with my legs and running.


Kim
 
Thanks all for the advice. I visited Hal Higdon's site and am in the process of fine tuning my final rotation for the beginning of official "training". I will keep everyone updated on the results!

Janice
 
Beverly,

How about www.rocknrollaz.com? Maybe try that. I will look some more for the "official" site. All I know is lots of bands and a big race and in my homestate, so therefore I went for it. It will be my first race other than one 5k. I am going to run a local 5K here in two weeks. You should come, January is awesome here!!!

Janice
 
Janice,

Thanks for the website. That run looks like soo much fun. I think I am going to register. I guess the temperature would be great that time of year. We flew to Phoenix the end of May a couple years ago and it was 111. I have some family in Tucson.

Fitness4Ever!

Beverly
 
Twink and Kim!

Question: I am considering, only considering :eek:, running a half marathon this September. It's a little over 8 weeks away. If I'm can do 6 miles on my long run now, will I be ready for 13.1 miles then? How many days per week would I need to run and/or crosstrain (on my stepper)? And should I be able to run further than the 13.1 miles in order to compete and be able to finish the race without killing myself? I think I read that somewhere. Something like, I should be able to run 16+ miles on my long runs in order to be fully prepared for the 1/2 marathon. (Miles could have been more, I'm sure I have that written down somewhere. :eek: ) I plan to locate all my running info and gather them into one binder. :)

Let me know your opinions on this! I really would appreciate it.

Angie
 
Okay...I guess I'll answer my own question about trying to get faster :D ....I found this article on the Runner's World site.

It talks about running with the wrong form slowing you down. It mentions "Your arms and legs should move entirely in a forward motion, with no wasteful sideways slack." This is what I do with the wasteful sideways slack! Maybe this is what's slowing me down!! I thought it was my short legs. Hee-Hee! Oh! I'm guilty of running with chicken wings too...my arms swing across my body.

http://www.runnersworld.com/home/0,1300,2-95-99-265,FF.html
 
Angie,

I have never ran 16+ miles and have ran 4 half marathons. My long runs were anywhere from 10-14 miles. You can easily be ready for the 13.1 half marathon in September with 8 weeks to train. Try increasing your long runs each week. How many miles a week are you doing right now and how many days a week are you running?

Fitness4Ever!

Beverly
 
Angie,

One more question? Are you wanting to complete feeling good, or do you have a goal time in mind? With it being your first one I would just focus on finishing. My first 1/2 marathon took me 2 hrs and 11 minutes. My fourth one took me 2 hrs and 2 mins. My goal it to break the 2 hr mark on my next half marathon. I mostly run because I enjoy it and am not real competitive that way, but knowing I am getting faster over time is nice. :7

Good luck and I think you should go for it!!!

Beverly
 
I am glad you found some info on running faster. What kind of goals do you have for running?

To run short distances fast? 5Ks and 10Ks?

Or doing more distance and increasing your endurance and then focusing on speed?

First you need to run the distance and then work on speed.

Running hills and doing sprints help increase speed and endurance.
I hope this is not to confusing.

Beverly
 
Hi Beverly!

Yes, my goals are 5k's and 10k's. Right now I'm at 3 miles and can run that pretty comfortably. Except when it's hot and the sun is pounding on me...I have a really tough time. I get so overheated. I was talking to my SIL, who just ran the Suzuki Rock and Roll marathon in San Diego last month. She told me all records are made when the temp is in the 60's. I'm pretty sure that's the temp she told me.

I'm not so satisifed with my times though.

I'll try the sprinting and hills more also and see what happens.

Thanks so much!
 
Hi Beverly,

Thanks for responding! I want to complete the race feeling good about my performance and time. Realistically I'd like to be able to finish in 2 1/2 hours or better.

I am currently running about 12 miles per week, with 6 being my long run. I just started back seriously running a month or so ago but I've been running off and on for the last few years.

I would think that if I could only do 10 miles on a long run then there's no way I could finish 13. It just doesn't seem possible. 3 more miles is a lot when your legs are talking loudly to you! :eek: I would rather run the whole time versus stopping to walk because then it be that much more tempting to stop and walk again. Then when the whole oredeal is over I would beat myself up because I walked portions of it, my time was not what I would have like (but when is it? ;-) ), instead of just applauding myself for at least making the effort to participate.

So really I am only concerned at this point with finishing, receiving my time stats later and then making more of an effort to do better at the next race.

I'm sort of trying to follow one of Hal Hidgon's Novice programs. Can't recall if it's the marathon or half marathon schedule. Most likely the half, because I'm sure I searched the site someone posted here to find it. :) One of the running days I opted for stair stepping because I wanted to go easy on my knees. Got some really good info on stair stepping pace to substitute for the runs from David Whitsett's book The Non-Runner's Guide to Marathon Training (?).

So what do you think? Can I train and still get in lower body weight training or should I back off on that until after the race?

Thanks,
Angie
 
RE: To Pfive and naughtoj about running....very long

Hi Angie. IMHO, I think that only running 6 miles on your long run and trying to run a 1/2 in 8 weeks may seem like a big task. You might be a better runner than me and be able to do this. I could not without hurting myself/totally wearing myself out. I am not a "natural" runner though. I have to work for ever mile I put in. I have read some trainning logs for 1/2 marathons on runnersworld.com and I think they are too fast and too agressive. I would rather postpone until next year than run when my body is not ready. I run about the same as you and I would give myself a full year to complete the trainning. I am all for slow and steady. On the flip side, I don't think you have to be able to run a full 13 miles on your trainning runs to complete a 1/2. I have read alot of articles about full marathon trainning and most of the people who train for full maratons only max out their long runs to 20-22 miles. They say that the adreniline will carry you the rest of the way. Me personally, I would want to make sure I can run 13 miles before trying a 1/2. I don't get that adrreniline rush on race day. My race pace is the same as when I run at home. I just ran a 5 mile race last saturday with DH. That is the first time I have ran 5 miles since a race in march. I did run 45 minutes the weekend before just to make sure that I could get close to it. It was a really hard 5 miles....the course was VERY hilly....and I wouldn't have been able to do it without my DH doing it with me. I finished dead last....there was only about 30 people running the 5 mile race....but I did it in 48/48. My goal was to finish in under 50 minutes...better than a 10 mile pace. The funny thing is, even though I finished dead last...I still got a medal for 3rd place. There were only 3 women in my age group. I get a chuckle every time I tell someone that. I would love to complete a 1/2 sometime in my lifetime. I would almost have to do it with my DH by my side. When that time comes that I am ready train for such an event..I will work my way up with longer races....5 miles, 10K's 10 miles 15K's and then a 1/2. The only really good advice I can say to you is listen to your body. If things feel great, then keep going, but if things are not, stop and wait until next year. don't push yourself to injury or total exhaustion. You have time on your side as far as trainning...take advantage of it.

Sorry it is so long,
Kim
 
Hi Angie-

I just wanted to let you know that I had never ran over 9 miles for a long run before my first half marathon. I finished fine. Yes, it was tough at the end but well worth every step..

If you follow the Hal Hidgon's Novice program till the race and are feeling good, you should do fine the day of the race.

I am also assuming if you are on Cathe's site you are pretty fit, because her tapes are tough. I always combine her workouts with my running. Cross training is very important.
I would suggest keeping up with the lower body weight training. This will keep the muscles strong around the knees and I really feel it helps prevent injuries that would occur. One lower body weight training a week should be enough.

Besides the 12 miles a week, what other exercise do you do?

Good luck and let me know what you decide to do. I will cheer you through the training if you want :D

Fitness4Ever!

Beverly
 
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