Brewhouse Tri - Triathlon Week

breans · 08-08-2006, 07:28 PM

Hi!

I just finished my first Sprint Tri!! I took some of the tips I got from everyone here and used them for training and it paid off. I still need to work on my running. I was a swimmer in highshool so that part is managable and I have been doing spin as well as biking for fun. Running is not my thing. I want to enter in another race in October, but need to work on running beforehand. Basically I can run about 3 miles and kinda slow, slightly pathetic. Any tips on training?

Spike10 · 08-09-2006, 10:17 AM

Way to go Breans!, the first one is in the bag, that's great. You can do what I did for running, start with a given distance say 2 miles, then set a time to finish and go to it. When you can do the distance without pain and suffering in your time frame then bump it up to 3 miles and add 30% more time. After a fairly short while you will be going however far and fast you wish. When you get the run fitness up to par, start adding in speed intervals, hill climbing, and cool down speeds. Watch out for overextending yourself at the begining and work up to it, and remember to stretch out before and after a run of any length. Also look at your stride, your foot falls should not be way out in front of you, they should be almost under you as you make contact with the ground, this will help you not only to run easier but it will reduce your risk for injury.
I hope this helps.
Spike.

hmullett · 08-09-2006, 02:46 PM

Another addict! Good job! If you want to build speed one of the best ways is to add fartlek runs to the regimen. If you don't know what those are, they're slow steady for a specified time, and then moderate fast for another chunk, then back to slow steady. Its a great way to build both speed and distance. ie: run .5 mile slow steady and then run .25 moderate fast, repeat.

Good Luck!
Heather

Spike10 · 08-09-2006, 05:44 PM

Heather, good to see you again if only in print, thanks for the clarification on "Fartleks" I have heard mention of them and now I know what they are. Ya know, been doing this for a while and afraid to ask the question, duh not good.
Later.
Spike.

breans · 08-14-2006, 12:28 PM

thanks guys!
I will definatly take both of your suggestions and start trying them out. I went for an average distance run today and it felt way better then when I first started this whole deal. So I know there may be hope for improvement ;) I am now looking for my next race...it would need to be in the Minnesota or Wisconson area, because I will be starting school again pretty soon. Any good websites to find events?

thanks again!

breans

Spike10 · 08-14-2006, 03:31 PM

Check out trifind.com, that's where I look for local stuff and search the country for races some of my friends are doing.
Spike.

LegendaryGunman · 08-15-2006, 09:46 PM

Some other quick tips on running:

1. You might want to look into some form drills maybe, they really do help your form, just having a nice stride and proper form makes a huge difference (i just adjusted mine and i can say my speed has picked up quite a bit).

By form drills i mean simply skipping for maybe 25 meters then turning around and skipping back for another 25 meters.

Then butt kicks, there and back about 25 meters (they are exactly as the sound, stay on your toes and exagerate your back kick so your heels are or are coming close to kicking your butt)

Followed by high knees another there and back about 25 meters (you've probably picked up on a pattern now) just lift your knee extra high so it reaches about waist height with almost no kick back staying up on your toes, it really helps knee lift while running which can give you a much more efficient stride (i wasn't lifting my knees enough that was my form issue)

Also walk on your heels there and back at least once, it prevents shin splints, i walk on heals before every workout and have yet to come down with shin splints.

So that's about it, if you have anymore questions just pm or reply to the post.

~LegendaryGunman

PS OOH another good one is striders, basically you open up your stride as though you were sprinting and go for about 50 meters or so.