| Discussion: Building speed on the run... |
Subject: Building speed on the run... By: Thomas D.
Written on: Wednesday March 14, 2012 Message: My wife and I are planing on doing our second off
road tri this summer. We were a little
under-trained for our first. We ended up
finishing quite near the end of the pack. We both
found the trail run particularly challenging .
The distance is 1500 m swim, 15 mile mountian
bike, 5 mile trail run.
We live in a
rural area, so we end up doing most of our running
on relatively flat dirt roads. We kept the
training distance at 6 miles. Later in the season
we brick trained with some trail running, but for
the most part it's more cohesive with the family
schedule to run on the roads near the
house.
I have wanted to intensify
the training to better prepare us for the dreaded
trail run. One idea I had was to push our runs up
to 8-10 miles, and focus on doing intervals for
the first quarter of the run and finish the
remaining distance focusing on a steady
sustainable pace. Has anyone had any success
building their speed with a routine like this? Or
would I be better off only focusing on intervals
once a week?
Any input would be
greatly apreciated...
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Subject: RE: Building speed on the run... By: Sean K.
Written on: Wednesday March 14, 2012 Message: If you are truely serious about your training
really the best way is to find a good coach. Just
throwing works against a wall will only get you so
far. When & if you find one listen to them :)
Good luck & happy trail running. |
Subject: RE: Building speed on the run... By: Suzanne C.
Written on: Wednesday March 14, 2012 Message: I recommend doing one interval session each week
where you want to puke (preferably multiple
times). I would also recommend a tempo run
slightly faster than your long run. I also add
pick me ups during my long runs to keep my cadence
in check and avoid the monotony.
To run
faster you need to run faster. |
Subject: RE: Building speed on the run... By: Scott M.
Written on: Thursday March 15, 2012 Message: Thomas:
A few questions. What's your
weekly run mileage, on average? How many days a
week do you run? |
Subject: RE: Building speed on the run... By: Bernie R.
Written on: Thursday March 15, 2012 Message: Suzanne said it all. Repetitive near pukage once a
week, and run faster to run faster...oh, and wait
for Jamie for some trail running advices. He
should be here any second now.
Good luck
with your training! |
Subject: RE: Building speed on the run... By: Thomas D.
Written on: Thursday March 15, 2012 Message: To Scott: Right now, the weather is just letting
me start to run outside, so I would say that I am
getting 4 miles, three times a week. |
Subject: RE: Building speed on the run... By: Scott M.
Written on: Sunday March 18, 2012 Message: Thomas:
I would push the speed training
on you (I speed train 2x a week myself) but at
this point you'd be as well served logging more
miles with more runs per week and then add speed
work later as you build the foundation. If you
can go from 3 runs/12 weekly miles to 5 runs/30
miles or even 6 runs/40-miles over the next 12-16
weeks you will get faster. The general rule of
thumb is to increase no more than 10% distance per
week so you don't overdue it. I mix up my weekly
mileage under a 1:2:3 ratio with two 4-mile
recovery runs, two 8-mile runs (interval day and
tempo day)and a 12 mile long run. My schedule
calls for 6 days a week running but I seem to miss
a recovery run every other week. Once you get
some miles in, add the speed work, intervals,
hills, steady state runs, oh the
fun!
BTW, after swimming and biking the
run will hurt just the same, you'll just get to go
faster and finish sooner!!!
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Subject: RE: Building speed on the run... By: Carol R.
Written on: Monday March 19, 2012 Message: you might also want to think about strength
training? trail running feels like a different
ball of wax to me - and i find that keeping up
with strength training helps a lot on the hills.
especially after mountain biking! |
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