Running Advice - Triathlon Week

dcornettjr · 09-10-2006, 05:37 PM

Hey Gang
I have been running since I was about 17, use to run 3 miles home to beat the bus when I was in high School. Ran while I was in the servce. Ran after I got and and after having 2 back sugeries.

But with all that ... I am not a "natural runner", I have always labored in my running, reguardless the distance or thefrequancies of my runs. I know I have to work to get my times down, just looking to get under the 9/mile mark. I have done interals, Fartlick (that is the funniest word). Speed work... am I going to have to be content wih 10 min. mile

My wife has watched me run, and suggested working on my stride, I take rather short strides for my 6 foot frame.

Suggestion ?

Dennis

hmullett · 09-11-2006, 06:48 AM

Dennis,
Well, I would suggest maybe doing some stride work, as your wife suggested. It seems that you've done your research on working on your times, etc, but if that's how you naturally run, that may be it. For stride work, I would suggest throwing in some longggggg strides during your slow part of your fartek. And then, when that starts to feel more natural, incorporate it into your faster leg of the fartlek. Think about long loping strides while your doing this (I love visualizaiton). Good luck!

Heather

sfricks · 09-11-2006, 09:16 AM

You might consider looking into "evolution running". There are a few books out there on the subject. The gist of the practice is in fact, shorter strides and running on the balls of your feet. I too am a slow runner, averaging 9.5-10 minute miles training pace on 10k's. I also tend to run with shorter stides and find it feels more natural and comfortable.

However you decide to run, pay attention to your body. If your stride is too long, every time your foot hits the ground you're "putting on the brakes". This practice is extremely hard on your knees, hips and back. You want your momentum to naturally carry you beyond the foot strike and propel you forward. Good luck!

Floyd · 12-20-2006, 11:30 PM

Have you practiced running shorter distances at a faster pace? Perhaps, you could practice doing sprints.

t.ray · 01-26-2007, 05:19 AM

Dennis,

Some things that have worked for me are:
1) One speed work/interval session each week. Depending on the race distance you are preparing for(ie quarter miles for 5K, half miles for 10K, miles for anything longer) at faster than race pace
2) One hill work out per week at slightly less than race pace
3) One long run per week at slower than race pace. It is surprising how much long runs at a slower pace can help with speed in shorter races
4) Stretching. Some before and lots after your workout.
Be sure to do a easy warm up before speed and hill sessions. If you are consistant in your running plan results will eventually be there.
Good luck,
Tom