Question for runners

O

onedayatatime

Cathlete
Hi!
I'm new to the forums. I need some help with my running schedule and coordinating it with Cathe workouts. I am hoping that the experienced runners on the forum might be able to send me in the right direction.

I am an intermediate level runner, logging about 12-18 mi/week. I am not interested in racing, but love running for fitness, stamina and the good endorphins it gives me. I feel best after a solid run of 45 minutes, even though I enjoy Cathe step, kickbox and other workouts.

I am stuck in a running plateau, though. I'd like to increase my mileage to 15-20/week. I'd like to increase my base speed a little, from 10.5/mph to 10/mph or 9.5/mph. I seem to need a long time to warmup (1.5 to 2 miles) and then I can run faster and steadier. But my endurance isn't what I feel it should be. I usually run 4/days a week and do Cathe tapes on the other three days, e.g. 1 circuit workout, 1 step workout & 1 kickbox. I don't do I-Max workouts, because I really run out of steam. I feel terrible if I take an all-out rest day and only slightly better if I do a very light exercise day instead, such as walking.

I do strength training: either a rotation of one body part per day, with legs 2x a week and floor work 1x week or a rotation of 2 total body weight workouts per week and 1 extra day of leg endurance & floor (e.g. L& G). The leg weight workouts, especially floorwork, have really improved my stamina for running.

Any ideas? I feel great for the 2 hours after I work out, whether it's cardio or strength, but then I feel tired and like I need to eat to energize myself or work out again. I don't think I'm overtraining (but I guess I could be), but instead think I do not have the stamina to push myself past a challenge point, so I keep myself stuck at this level of fitness.


Thanks in advance,
:) Barb
 
Do you mean you run a 10.5 minute mile pace and want to increase to a 9 minute mile?

Your workouts sound fine but to increase your running pace you'll need to run faster. I'd keep your long runs at the same speed but during the week add an interval workout (if you don't want to run intervals, then IMAXs are great for this). Also add in a tempo run sometime during the week.

The general rule for increasing your total mileage is to add no more than 10% per week to avoid injury.

And it's a good thing to take 10 minutes to warm up with walking or light jogging.

Hope that helps.:)
 
I agree with Elaine. I once read that the only way to run faster is to run faster. I know that might not come across right, but it's the truth.

You need to incorporate speedwork into your weekly running routine...you're sure to see improvement in your running.


~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
Hi Elaine,
Thanks for your suggestions. You are right, I mean that I run a 10.5 min. mile pace and want to increase to a 9-minute mile pace.

For the past 3 months (minus the past 3 weeks), I have been doing one interval run per week. It doesn't seem to translate for me to being able to sustain a faster speed on my other runs.

What is a tempo run? Is it running at a steadier, faster pace for a sustained period of time or is it like an interval run?


-Barb:) :)
 
Marietta,
Thanks for the input. I am getting the idea that my problem may be one of sustaining mental endurance and just pushing myself a little bit more on my hard workout days.

-Barb:)
 
Barb

Below is the definition of a tempo run:

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Also, I wanted to add, I couldn't tell that running intervals made a difference for me initially either. It's a very subtle thing...just hang in there and once you get your mental game together you will eventually see the fruits of your labor.

Hope this helps...

~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
From my understanding a tempo run is 87-92 % of your your hrate.I am also a beginner runner and am soaking up everything I can learn-so I read alot.My tempo run however is 75-85%-my easier run is 65-75%.I also do intervals and hills usually via cardio coach on the tmill.My speed sucks for tempo and easy but I fly during the intervals.I just have to learn it takes time to build up stamina to run fast and not to rush it.I also average 12-15 miles per week.Right now it is all the cardio I am doing.I will cross train later on when needed.I have only been serious about running for 2 months before it was sparatic.
 
Hi Barb...I also agree with Elaine. For getting faster you need to do intervals, ladders, tempo runs and they will work. Look on this site www.runnersworld.com for training info as they have great tips and there is a great forum you can post to also. I will say too that doing an Imax or any kind of Plyometric work WILL make you run faster too....let us know how things go...:)...Carole
 
Hi Carole,
Thanks for the suggestion. I will definitely check out the runners world site and look at the training suggestions. It's a good idea to add more variety to the running and to just work on making myself go faster, building up to where I want to be. I have been doing Imaxes and Plyometrics, but then I feel sluggish and tired when I run.

-Barb
 
Hi Carole,

Do you run on a treadmill, a track, or just outside? I prefer to run outside, but here's something that has helped me with speed over the years--go to a track and run laps. After running 1-2 miles (4-8 laps), start "interval speed running"--run your regular pace for half of the lap, then all out as fast as you can go for the other half a lap. At the end of the lap, recover for a lap, running as slow as necessary. Pick up your speed to your "regular pace" when you can, and finish the lap. Next lap, start out regular pace for 1/2 a lap, then run your all out fastest pace for the remaining half. The first time, try it for 4-6 laps (1 mile to 1/2 miles). Try this once a week, and see if it helps.

Also, I found Cathe's IMAX tapes made me able to run faster, as well as kickboxing--Cathe's KPC tape really helped! Also, sometimes I will do a half hour of Cathe, so I am already warmed up, and then I'll go run for a half hour.

Good luck, and stay positive--you'll get faster as long as you stick with it!!

Melissa:D
 
Hi Melissa,
Thanks for your suggestion. Actually, before reading your post, I did something similar to your idea. I ran the first two miles on a treadmill slow, building up to 6.0mph (10-min mile pace), then the 3rd at 9 1/2 min mile pace, then the 4th at a 9-min mile pace, and then gradually working my way back down for the 5th mile. It went well and I feel good. (I also made myself stretch for longer after the run.) So I think I am on a better track. For me, the first 1-2 miles are somewhat miserable and it is a real disincentive to keep going.

I, too, sometimes do a Cathe tape as a warmup to running, but for me unless I actually run, it doesn't translate to an easier run. I do better if I run a short bit first, and then do a Cathe tape. If I would run again after the Cathe tape I would be exercising for too long.

Thanks everyone for all the help. I am feeling renewed.
-Barb:7
 
Melissa, I do all my training outside. I live where there is good weather most of the time.

I do intervals just here in my neighborhood. Lap training is a very good way also. I warm up...10-15 min then run hard 90 sec and recover 3 min and then repeat that 6 or 7 times. I do other speedwork using a heart rate monitor.

Barb, as for doing one of the Imaxes or Plyometrics. Don't do a run on the same day!! I am following a 3 day a week training schedule for running so I am doing 2 speedwork runs and 1 long run a week. I run tues, thurs and sun and do an Imax on friday after my last speed workout and then don't do any cardio on sat. It's all about finding what works for you...:)...Carole
 
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