running watch keeps pace image
hello.
I need to be able to run 10 miles at the end of the summer. Help me with a plan or tips etc. thanks!
Answer
Sarah, it would be helpful to know if you have any time issues here. However, presuming that time is not an issue:
The main thing is to be able to build up your endurance. One key is to do what we do when training for marathons, and that's LSD: Long Slow Distance.
When doing an LSD run (often just called a "long run"), you plan to run about a minute to 90 seconds per mile SLOWER than your normal 10K race pace. If you do not have a PR for 10K, then take you mile time and run about 2 minutes slower per mile.
After each 15-20 minutes at that pace, slow down to a walk in order to recover. That is, to get more oxygen into your body. Then start running again for another 15-20 minutes at the same pace as before. Keep alternating like that.
Each week, add another two miles to the overall length of your Long Run.
Now, if finishing time is an issue, here are a few tips to increase your speed:
Keep building up your long run until you reach 8 miles. Then, on alternate weekends, do "repeat miles". That is, run miles at your 5K race pace, taking a minute or two to pause after each mile. The number of repeat miles would be half of the distance of your long run from the previous week.
Thus, your chart of your weekend Long Run activity would look like this:
Starting with Week 1: 4 miles (or whatever you are able to do for starters).
Week 2: 6 miles
Week 3: 8 miles
Week 4: 4 repeat Miles
Week 5: 10 Miles
Week 6: 5 repeat Miles
Week 7: 12 miles
Week 8: 6 repeat miles
Week 9: 14 miles
Week 10: 7 repeat miles
The idea of going longer than your target distance is that you will be running them at a pace that is slower than normal. All you are trying to do here is to build up your endurance. The level of confidence you should have if you follow this pattern should be enormous. If you can do the workouts, you should be able to do the run!
By the way, one other rule to remember: NEVER have hard runs on consecutive days. Whatever day you pick for your Long Run should have an easy day scheduled on both sides of it. If you pick Sunday for your Long Run, make sure your runs on Saturday and Monday are always easy....relaxed pace..not too long as far as distance goes...no hills to speak of. Hill runs are good on Tuesday, with a good Tempo run on Thursday.Wednesday and Friday would be easier runs. If yor long run is on Sunday, consider using Saturday as a rest day. You will not lose any conditioning when taking one day of rest.
By the way, I always chose Sunday for my long runs because most of my marathons were run on Sundays. Whatever you do, make sure you keep it consistent.
Good luck and good running!
Please note that the pause after each of the "repeat miles" should be sufficient to let your heart rate return to near normal. Presuming you have a healthy heart, this should not take a long time. Just be sure to have a watch with you to check your pulse after each mile. Generally, wait about a minute or two for it to slow down before taking the pulse for the first time. After a while, you should get the hang of it.
Sarah, it would be helpful to know if you have any time issues here. However, presuming that time is not an issue:
The main thing is to be able to build up your endurance. One key is to do what we do when training for marathons, and that's LSD: Long Slow Distance.
When doing an LSD run (often just called a "long run"), you plan to run about a minute to 90 seconds per mile SLOWER than your normal 10K race pace. If you do not have a PR for 10K, then take you mile time and run about 2 minutes slower per mile.
After each 15-20 minutes at that pace, slow down to a walk in order to recover. That is, to get more oxygen into your body. Then start running again for another 15-20 minutes at the same pace as before. Keep alternating like that.
Each week, add another two miles to the overall length of your Long Run.
Now, if finishing time is an issue, here are a few tips to increase your speed:
Keep building up your long run until you reach 8 miles. Then, on alternate weekends, do "repeat miles". That is, run miles at your 5K race pace, taking a minute or two to pause after each mile. The number of repeat miles would be half of the distance of your long run from the previous week.
Thus, your chart of your weekend Long Run activity would look like this:
Starting with Week 1: 4 miles (or whatever you are able to do for starters).
Week 2: 6 miles
Week 3: 8 miles
Week 4: 4 repeat Miles
Week 5: 10 Miles
Week 6: 5 repeat Miles
Week 7: 12 miles
Week 8: 6 repeat miles
Week 9: 14 miles
Week 10: 7 repeat miles
The idea of going longer than your target distance is that you will be running them at a pace that is slower than normal. All you are trying to do here is to build up your endurance. The level of confidence you should have if you follow this pattern should be enormous. If you can do the workouts, you should be able to do the run!
By the way, one other rule to remember: NEVER have hard runs on consecutive days. Whatever day you pick for your Long Run should have an easy day scheduled on both sides of it. If you pick Sunday for your Long Run, make sure your runs on Saturday and Monday are always easy....relaxed pace..not too long as far as distance goes...no hills to speak of. Hill runs are good on Tuesday, with a good Tempo run on Thursday.Wednesday and Friday would be easier runs. If yor long run is on Sunday, consider using Saturday as a rest day. You will not lose any conditioning when taking one day of rest.
By the way, I always chose Sunday for my long runs because most of my marathons were run on Sundays. Whatever you do, make sure you keep it consistent.
Good luck and good running!
Please note that the pause after each of the "repeat miles" should be sufficient to let your heart rate return to near normal. Presuming you have a healthy heart, this should not take a long time. Just be sure to have a watch with you to check your pulse after each mile. Generally, wait about a minute or two for it to slow down before taking the pulse for the first time. After a while, you should get the hang of it.
What are some songs about running away from things?
kmd517
I am majorly into music. I am working on some playlists for a friend. He told me that he is a runner. As in, he runs from relationships, etc because he's scared. What are some good songs that could relate to this? They don't have to be recent, or a certain genre.
Answer
Landlocked Blues- Bright Eyes
If you walk away I walk away
first tell me which road you will take
I don't want to risk our paths crossing someday
so you walk that way I'll walk this way
and the future hangs over our heads
and it moves with each current event
until it falls all around like a cold steady rain
just stay in when it's lookin' this way
and the moon's laying low in the sky
forcing everything metal to shine
and the sidewalk holds diamonds like a jewelry store case
they argue "walk this way," "no walk this way"
and laura's asleep in my bed
as I'm leaving she wakes up and says
"I dreamed you were carried away on the crest of a wave
baby don't go away, come here"
and there's kids playing guns in the street
and one's pointing his tree branch at me
So I put my hands up I say:
"Enough is enough,
If you walk away I walk away."
(and he shot me dead)
I found a liquid cure
for my landlocked blues
it will pass away
like a slow parade
it's leaving but I don't know how soon
and the world's got me dizzy again
you'd think after 22 years I'd be used to the spin
and it only feels worse when I stay in one place
so I'm always pacing around or walking away
I keep drinking the ink from my pen
and I'm balancing history books up on my head
but it all boils down to one quotable phrase
"If you love something give it away"
A good woman will pick you apart
a box full of suggestions for your possible heart
But you may be offended, and you may be afraid
but don't walk away, don't walk away
We made love on the living room floor
with the noise in the background from a televised war
And in the deafening pleasure I thought I heard someone say
"If we walk away,theyâll walk away"
But greed is a bottomless pit
And our freedom's a joke we're just taking a piss
And the whole world must watch the sad comic display
If you're still free start runnin' away
'cause we're comin' for ya!
I've grown tired of holding this pose
I feel more like a stranger each time I come home
So I'm making a deal with the devils of fame
Sayin' let me walk away, please
You'll be free child once you have died
from the shackles of language and measurable time
And then we can trade places, play musical graves
till then walk away walk away walk away walk away
So I'm up at dawn, putting on my shoes
I just want to make a clean escape
I'm leaving but I don't know where to
I know I'm leaving but I don't know where to
Landlocked Blues- Bright Eyes
If you walk away I walk away
first tell me which road you will take
I don't want to risk our paths crossing someday
so you walk that way I'll walk this way
and the future hangs over our heads
and it moves with each current event
until it falls all around like a cold steady rain
just stay in when it's lookin' this way
and the moon's laying low in the sky
forcing everything metal to shine
and the sidewalk holds diamonds like a jewelry store case
they argue "walk this way," "no walk this way"
and laura's asleep in my bed
as I'm leaving she wakes up and says
"I dreamed you were carried away on the crest of a wave
baby don't go away, come here"
and there's kids playing guns in the street
and one's pointing his tree branch at me
So I put my hands up I say:
"Enough is enough,
If you walk away I walk away."
(and he shot me dead)
I found a liquid cure
for my landlocked blues
it will pass away
like a slow parade
it's leaving but I don't know how soon
and the world's got me dizzy again
you'd think after 22 years I'd be used to the spin
and it only feels worse when I stay in one place
so I'm always pacing around or walking away
I keep drinking the ink from my pen
and I'm balancing history books up on my head
but it all boils down to one quotable phrase
"If you love something give it away"
A good woman will pick you apart
a box full of suggestions for your possible heart
But you may be offended, and you may be afraid
but don't walk away, don't walk away
We made love on the living room floor
with the noise in the background from a televised war
And in the deafening pleasure I thought I heard someone say
"If we walk away,theyâll walk away"
But greed is a bottomless pit
And our freedom's a joke we're just taking a piss
And the whole world must watch the sad comic display
If you're still free start runnin' away
'cause we're comin' for ya!
I've grown tired of holding this pose
I feel more like a stranger each time I come home
So I'm making a deal with the devils of fame
Sayin' let me walk away, please
You'll be free child once you have died
from the shackles of language and measurable time
And then we can trade places, play musical graves
till then walk away walk away walk away walk away
So I'm up at dawn, putting on my shoes
I just want to make a clean escape
I'm leaving but I don't know where to
I know I'm leaving but I don't know where to
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