What are you doing to get your long distance running up to speed? Any specific programs or just slowly building up? Post up your routine, miles and accomplishments as we prepare for Tough Mudder in Jan

My first goal is to be able to run a 1/4 mile without walking. I have been working with a running coach and he has me doing pace work. Run 1/2 track brisk walk 1/2. Repeat 3x each time being as fast or faster. I have also been walking on nights when not running. 3 miles with 30lbs extra. I work in bleachers during the walk. I need to start doing more strength training .

I'm still deciding how I like the routine, but for right now I'm doing 3 days a week, trying to add in a tfourth.

1. resistance training followed by a longer distance run
2. resistance training with intense cardio between exercises. ex. sprints for 5 mins, 4 sets of chest exercise, 5 min sprint on the bike, 4 sets of back exercise.
3. running and yoga. -not at the same time.

...although I hurt my back again, so I'll probably be more stretching and bike work for the next week.

sweathog wrote:...although I hurt my back again, so I'll probably be more stretching and bike work for the next week.

Did you hurt your back "again" again (like, since Colorado)?

I used to run but found if I took my car I got there much faster.

alanzona wrote:Did you hurt your back "again" again (like, since Colorado)?

yes. doesn't seem as bad this time. no numbness so far.

Man, sorry to hear that. :(

I have hit a wall hard... I cant seem to get past the 2 mile mark. Last night I had to fight to get past 1 mile.

I need to be at 6 miles running by Dec. Thats not long to add 4 miles.

Going to try some hill runs and just work on not passing out

Hope all your workouts are going good and you are making and breaking your goals!

"Nothing great comes without sacifice. Work hard, no excuses and just get it done!"

fatbob309 wrote:"Nothing great comes without sacifice. Work hard, no excuses and just get it done!"

Nice.

I played 18 holes of golf at Silverleaf this morning... I had to walk to the cart. Does this count as exercise?

(I'm so proud of you buddy. You are so committed to this... you know I'm just jealous.)

Hey Bob,
I know your frustration, but with your level of commitment to this it is only temporary.
How often are you resting between runs? If you don't mind posting up what a normal week of running looks like, I may have some pointers.

sweathog wrote:Hey Bob,
I know your frustration, but with your level of commitment to this it is only temporary.
How often are you resting between runs? If you don't mind posting up what a normal week of running looks like, I may have some pointers.

I run every other night. If something happens and I cant get my run in I just go the next night and start over on my every other day. I do two miles of running where I run as long as I can and only walk till I can start running again (1 min brisk walk aprox). I need to get a stop watch because I want to start doing the 2 min of running and 1 min of walking and see if I can get past the 2 mile wall Im at.
After I get about 1.5 miles I am still moving but my pace is all over the place and I have a hard time running more than a few hundred feet at a time. After my 2 miles I have nothing left so I dump watter over myself and walk a cool down lap doing it as fast as i can (its not fast).

Are you running on a track? You don't have to use a watch for the run/jog combo. I find I get better results by running a set distance then walking a set shorter distance. That way you can see the goal and extend that goal pretty easily. I don't run on a track, so I use light poles to set distance (run 2 light poles, walk 1). You might also consider running somewhere other than a track, the repetative scenery kills me, can't stand the treadmill either. Try running at a park or along a greenbelt.

I would recommend alternating your distance. Have a short run that you can do between the long runs, this will help you loosen up your legs, but not totally drain you. Try something like this:

Su= off
Mo= 2miles
Tu= off
We= .5miles
Th= off
Fr= 2miles
Sa=.5miles

When you are comfortable with 2 miles, step up to 2.5. When you get to 3 miles on the long day, step up the easy day to 1 mile.

Also make sure you are drinking lots of water throughout the day and eating enough. Let me know if you want other ideas. We could take a look at your resistance training too.

Thanks! I will try the short run and see about changing up my running places. I was doing track since it was easy to see how far I needed to run as I am working on my pace.
I drink about a gal of water a day. Thats just the water I drink. I try and eat about 4 hours before I run and have something like an apple about an hour befor the run. Wings are after :)
Thanks again!

Bob check out the runkeeper app for android. Its free and uses GPS sat to track your distance. You can use that and keep track through the neighborhood

I love runkeeper. It's encouraging to see how far I have gone and how fast compared to the previous run. (Not far or fast by the way. Haha!) Just nice to be able to measures my little progresses.

Sent from my HTC EVO 4G using Tapatalk

So far my exercise has been roof top work :(
Still considering looking into a gym or two but do need to start running soon.

I would love to run but I get shin splints so bad that I can't move. I have tried everything.

defibvt wrote:I would love to run but I get shin splints so bad that I can't move. I have tried everything.

Yeah those suck! got the due to some bad shoes while running, ended up going thru the physical test for LVMPD 300m run (66sec max time) then 15min later ran the 1.5mile (16min max time)
Passed them both, don't know how I was able to walk to my car, ended up sitting in my car for almost 1hr before I was able to press the brake to get it out of Park. That was a pain I hope to NEVER experience again...

Hard week. Not much running. Crappy eating. New week new chances to do good