Run 10,000 miles

[Polycronopolis]

I bought a treadmill half way through January. Do treadmill miles count?
My total for January is 13.7.

307.5 + 13.7 = 321.2


PT 13.7

[Jumble]

Personally, I reckon treadmill miles are as valid as pavement miles.

OK, pop quiz: I've got a minor cold. Not full blown man-flu but run down, achy, sniffy and throat like the inside of desert warriors combat boot. So, do I rest up or run through it? Does running make it worse or does relaxing slow my metabolism and ability to fight? Opions, ideas? At the momen I am resorting to that time honoured cold-cure - whisky!

[greenlover]

I typically run three miles every week, as a part of my normal workout routine. As such. . .

321.2 + 3.0 = 324.2

[fizzgig]

Personally, I reckon treadmill miles are as valid as pavement miles.

OK, pop quiz: I've got a minor cold. Not full blown man-flu but run down, achy, sniffy and throat like the inside of desert warriors combat boot. So, do I rest up or run through it? Does running make it worse or does relaxing slow my metabolism and ability to fight? Opions, ideas? At the momen I am resorting to that time honoured cold-cure - whisky!

I use the Neck Rule. If you're sick only above the neck, then you're fine to keep exercising (but take it easy). If, however, you've got any symptoms below the neck, then you should rest up for a while.

======================================================================================================================================

324.2 + 5.3 = 329.5

PT: 28.5km

[thicknavyrain]

329.5+3= 332.5

[Jumble]

Right, I went for a compromise. I usually run 10k on Sunday, so I dropped it to 5k:

332.5 + 3 = 335.5

PT: 74

Net result: felt better for a couple of hours, followed by annual return of low level asthma (gets me once a year and I can never find the bloody inhaler), followed by more whisky.

[WHSTech]

335.5 + 1.5 = 337

PT: 21.5

[Polycronopolis]

Last weeks total was 6.8. I hope to be adding 9+ miles a week soon but I'm not quite up to my 3 miles in 30 minutes goal yet.

337 + 6.8 = 343.8

pt=20.5

[Blackhawk5367]

343.8 + 16.2 = 360

[bepurple]

Super short workout today...

113+2=115

[Kiotoan]

360 + 2 = 362

[Samsoneffect]

360 + 1.2 = 361.2

PT: 6.2

Had a wicked kink in my knee come up at that point. Feckin' hurts. Think I might be down and out for a while again.

[Jumble]

361.2 + 4 = 365.2

PT: 78

Bugger, but a mild cold hits your fitness. That was not much fun. I need to build back up.

@Samsoneffect - hope you're better soon.

[thicknavyrain]

365.2+3= 368.2

I really love this thread.

[Jumble]

368.2 + 3 = 371.2

PT: 81

*cough* ow.

[next day:]
371.2 + 6 = 377.2

PT: 87

Double ow

[Polycronopolis]

Life got busy last week so I was only able to run two days

377.2+5.3= 382.5

PT- 19

[Drake]

Back on the horse after a crippling IT band injury last year.

382.5+2 = 384.5

[Meteorswarm]

Finally neither injured nor infected.

384.5 + 6.5 = 391

(We are in miles, right?)

[Jumble]

391 + 4 = 395

PT: 91

Yep, miles it is.

[fizzgig]

395 + 5.7 = 400.7

PT: 37.7km

[thicknavyrain]

400.7+3.5= 404.2

but don't be fooled kids, those were treadmill miles.

[Jumble]

404.2 + 4 = 408.2

PT: 95

but don't be fooled kids, those were treadmill miles.

I refer the right honorable gentleman to my previous answer.

[DavidSpencer]

I actually find treadmill miles harder than running mileage outside, even at considerably slower paces. The last time I ran on a treadmill, my shins and calves were extremely sore for the next few days, maybe because I felt cramped and somehow messed up my form.

For the record, 408.2+5.5=413.7, although I doubt I'll bother to update every time I run

[tooyoo]

408.2 + 13.5 = 421.7

[thicknavyrain]

I actually find treadmill miles harder than running mileage outside, even at considerably slower paces. The last time I ran on a treadmill, my shins and calves were extremely sore for the next few days, maybe because I felt cramped and somehow messed up my form.

For the record, 408.2+5.5=413.7, although I doubt I'll bother to update every time I run

It definitely forces you to keep up the pace, or it does for me anyway. I just feel fitter having jogged outside in the cold though.

[ximun]

421.7 + 4.6 =426.3

PT: 30 and should add ~4.5 tomorrow!

[Jumble]

426.3 + 6.2 = 432.5

PT: 101 (Yay!)

I've never actually tried running on a treadmill. I think I would rapidly get bored.

[DavidSpencer]

It definitely forces you to keep up the pace, or it does for me anyway. I just feel fitter having jogged outside in the cold though.

That makes sense. I never put the speed high enough, though - I can't explain why, but a 7:30 pace on a treadmill tires me out just as much as a 6:50 pace outside. Also, whenever I put the treadmill speed too high, it sounds like it's about to blow up, even though I know that's completely irrational. Fortunately, I live in the Southeastern US and the only reason I would have to run on a treadmill is if I'm on vacation or there's a snowstorm, so my psychological oddities regarding treadmills don't really hurt my training very often.

432.5+6.5=439

[Meteorswarm]

How do you guys train to get your speed down? I struggle to do an 8 minute mile and I'm only running between 3 and 6 mile runs or so.

[Izawwlgood]

432.5+6.5=439

439+6=445

[tooyoo]

How do you guys train to get your speed down? I struggle to do an 8 minute mile and I'm only running between 3 and 6 mile runs or so.

Well. As the name says, sports science is a science by itself, so I guess there's no definite thing and you have to see what works best for you. In general the following things work well:

1) What most people do wrong is that their easy sessions are too hard and their hard sessions too easy. I.e. if you set out to do a relaxed run, there is no point getting ambitious half way through. Quite often you actually have to restrain yourself (being overtaken by people you'd usually beat etc.) from running too fast. Vice versa if your training plan asks for super high intensity, it should be very, very intense, not just a bit. With both these things a heart rate monitor helps. If you don't want to buy one, the rule of thumb (for easy sessions) is that it's only easy if you can comfortably have a conversation while you run. Similarly, don't try to break distance/speed records on an easy run.

2) With this in mind, mix it up between all sorts of sessions. You don't get fast by just running fast every time you go out. Do some long, slow base-endurance ones, some interval training, a very few & select high intensity ones and actually a bit of strength training for your legs. Throwing in some additional training that takes the strain off your legs (e.g. swimming) should be a good idea. If you're mainly running 3-6 miles, you should maybe once a week do something more like 8-9 miles at a very relaxed pace, plus some intervals, maybe a session with hilly terrain, and every now and then a mile at your absolute limit.

3) For the interval training, you can simply do something like the following (with a heart rate monitor): After a long warm up, get your heart rate up to 90% max, keep it there for 30 seconds, slow down (keeping moving) until it drops to 70%-75% max, get back up to 90%, keep it for 30 seconds, ... (repeat for say 10 cycles, do a cool down).
Alternatively you could also do hill sprints or whatever.

4) Make sure you get enough rest and proper recovery - sleep and food that is - otherwise you needn't bother.

[Jumble]

445 + 4 = 449

PT: 105

[thicknavyrain]

449+3=452

[Jumble]

452 + 3 = 455

PT: 108

Down in Cornwall visiting my parents on holiday, so mileage is likely to decrease (although difficulty will definitely increase). Hello moor-running, running on sand, not finding flat land more than 10 feet long, etc.

[Polycronopolis]

Another bad week, only 2 days of running again. This week should be better though.

455+5.5= 460.5

PT- 24.5

Slightly off topic advice request.

Spoiler:

My goal- 3 miles in less than 30 minutes. This is a reasonably easy goal that should be attainable without too much trouble.

My problem- The problem is that I've pretty much hit a wall at about 2.5 miles.

My Stats- I'm 5'9(175cm) and 215lbs(97.5kg) with about a 22% body fat comp. I've been into sports all of my life but never running specifically. I'm stocky with shorter, thick legs and it doesn't seem to be conducive to running long distances but it really helps for when I go backpacking. I seem to be able to run forever at 4.5 mph. 5 mph I can run for about 20 minutes. 6mph is tough for more than ten and I have done some 2 minute intervals up to 9 mph.

My question- Should I be trying to keep a steady slower pace for longer and eventually increase my speed to 6mph(which is a 10min mile) or should I be trying to run at 6+mph for as long as possible and try to increase the time I can run to eventually be 30 minutes?

[Jumble]

460.5 + 6 = 466.5

PT: 114

@polycronopolis: personally I started on really short runs (1-2 miles) and lengthened the distance as my fitness improved. Only when I could comfortably run 8-10 miles did I start looking at my pace. Still, thats just me.

[Rippy]

I would contribute to this thread, but as a Canadian I am a conscientious objector to this crazy imperial nonsense.

Ran: 5.5 kilometres.

[Izawwlgood]

460.5 + 6 = 466.5

PT: 114

Since Rippy can't be buggered to add, I'm ignoring him until he does;
466.5 + 4 = 470.5

[Jumble]

470.5 +3.5 + 4 miles from rippy (even if he does speak in weird metric language and has a pants shirt) = 478

PT: 118

[Izawwlgood]

470.5 +3.5 + 4 miles from rippy (even if he does speak in weird metric language and has a pants shirt) = 478

PT: 118

478 + 4 = 482