The "Running" Thread

[Major Harris]

just did my first day of speed work. it's been so damn long since i've sprinted around a track. 6 x 400meters, with 200 meter walk in between each one. 3/4 mile warm up and cool down. that's a lot different than just jogging 6 or 7 miles. ugh.

[pointyfootball]

I did two runs in Palmdale, CA last week (mid-afternoon). Dry heat is still @$##$ hot! Wind/heat sucked every bit of moisture out of my body.

[pointyfootball]

anyone use the garmin 305?

i've been using the nike plus app on my ipod. the gps is ok, but it definitely doesn't match distances w/ my car odometer or mapmyrun / google maps. also, it sucks to use my hr monitor and ipod when i know i can use a garmin for both.

if you have a garmin and would like to sell it, let me know. i'll trade you a kinect.

I have the 405, and while it is sometimes frustrating, I have to think it's mostly because I haven't mastered the operation of it. If you're someone that's logging a lot of miles, it's a great/easy way to track your runs. Especially if you get a HR monitor transmitter to go with it. I've heard the 410 is better, albeit a bit more $. The 305, to me, is humongous, whereas the 405 is size of a regular watch and can be worn as such.

[Forehead]

Went out again yesterday for a 3-4 mile combo walk/jog, just to loosen up after Saturday's fiasco of a race. This temperature is a real *****. Regardless, I'm going to try a longer distance race again this weekend, probably the 10K W&OD run in Vienna on Saturday. I've certainly run longer than that in training, but I haven't been able to complete the distance in this heat. Will take advantage of every water station and try to get through it.

[Corcaigh]

I've had a 305 for a couple of years and am a big fan.

The 405 is more like a watch but the controls are harder to use. My wife had one to evaluate for a running magazine, and although the 305 looks like a brick on her small wrist, she much preferred it.

It is far more accurate than accelerometer based gadgets like the Nike +. I had a foot pod with a different product before and it was only OK in limited circumstances, no matter how careful the calibration. The accelerometer is measuring your speed on the assumption that your foot strike is very consistent - this is OK if you are running around a track at a fairly consistent speed or on flat asphalt, but with inclines, curbs, uneven surfaces, changes in elevation, grass/trail/asphalt, changes in speed etc. you get some garbage data with an accelerometer. In the end I gave up with the accelerometer and would measure a run using an online mapping product and a watch which took splits.

The 305 is great as with one touch all the data is logged including a map, elevation change, pace and HR if I wanted it.

If you're not interested in HR then the 205 is great too, but not much cheaper.

[Major Harris]

yeah, corc, one thing i especially notice is that, according to nike +, my pace is always about 30 to 40 seconds FASTER on inclines. lol

i definitely want the hr monitor. i can find the 305 pretty easily for under 130. mobilepc.com has it advertised for 99.00 but it's always out of stock.

[Monte51Coleman]

8 X 600 @ 5k race pace w/ 1:30 walking recoveries in tough conditions. (87º + 97º heat index)

Major- I've been following your progress since this thread started. You are really doing great, congrats!

I'm also a big fan of the 305. You can do so many things with it. All Garmins seem to be a little buggy but the company does a good job with service when needed.

[Major Harris]

thanks, monte51.

my plan for the next 10 weeks, in short:

sunday, easy form running, drills, core

monday: alternate tempo runs and 400 meter repeats

tuesday: 5 mile runs, building to 8 miles

wednesday: 4 mile run & core

thursday: alternate 5 mile runs and hill repeats (there's a good hill about 1/2 mile long pretty close to me....up and down, up and down, what fun)

friday: core, 4 mile run if not a long run on saturday

saturday: building to 14 miles, 2 weeks out from my 1/2 marathon. some weeks have a 5-k, 10k and 15k race pace

i'm confident i'll break 2 hours...i'd really love to get under 1:50

[MattFancy]

Major, what are some core workouts you do?

[Major Harris]

Major, what are some core workouts you do?

i'm really bad about doing it on my own, so laugh if you want, but my wife bought a jillian michaels core workout and i've started doing that. ouch.

[MattFancy]

i'm really bad about doing it on my own, so laugh if you want, but my wife bought a jillian michaels core workout and i've started doing that. ouch.

Hey whatever works man lol. I'm trying to find some good ones for me to do.

[Major Harris]

Hey whatever works man lol. I'm trying to find some good ones for me to do.

the one i have is a pretty intense 35 minute workout. my inner thighs and abs are on fire today. felt it for every bit of the 5 miles this morning.

[Corcaigh]

If you Google "core workouts for runners" you see a lot of consistency in what's suggested:

Bridge, supermans, plank & side plank, step-downs, metronome, single leg squats, dead leg lifts, walking lunges, fire hydrants ... to name ten. Two sets x 10-20 of these and you'll be doing most of what's important.

Some folks are in favor of only doing core exercises you can perform standing upright, but most of the ones above are not done on your feet.

A focus on "running tall", I.e. Head up, shoulders back & hips forward when you run will also give better posture and help get the core stronger.

[MattFancy]

If you Google "core workouts for runners" you see a lot of consistency in what's suggested:

Bridge, supermans, plank & side plank, step-downs, metronome, single leg squats, dead leg lifts, walking lunges, fire hydrants ... to name ten. Two sets x 10-20 of these and you'll be doing most of what's important.

Some folks are in favor of only doing core exercises you can perform standing upright, but most of the ones above are not.

A focus on "running tall", I.e. Head up, shoulders back & hips forward when you run will also get the core stronger.

Thanks! I'll have to give these a try

[Major Harris]

yeah, matt, my core work is definitely more than i need for running, but i need to shed a few and my core is pretty weak, so i'm overboarding a bit.