"Well, if you're going to qualify for Boston you need to be a mile per minute faster. The only way that will happen is with some form of coaching. You're losing alot due to inefficiencies in how your body is moving when you run, specifically your stride and arm motion.
You do not realize this, but your stride is slapping you back every time. It is correctable. Also, you need to learn how to run faster and that is biomechanics AND training.
Just some more advice. Whether it's good or not is a choice I leave to you. And, there's no stalking going on, I promise. Again, a butt kicking from Jeremy is of no interest to me."
You do not realize this, but your stride is slapping you back every time. It is correctable. Also, you need to learn how to run faster and that is biomechanics AND training.
Just some more advice. Whether it's good or not is a choice I leave to you. And, there's no stalking going on, I promise. Again, a butt kicking from Jeremy is of no interest to me."
In my title I said "Mr." OR "Mrs."...but judging from the "butt kicking from Jeremy is of no interest to me" I would assume you are of the male variety, Mr. Anon ;). Forgive me if you are indeed female, but I will be referring to you as "Mr. Anon" until advised otherwise :).
First of all, THANK YOU. I have no idea who you are (really, zero idea) and no idea how you found my blog (it isn't private, but I haven't really told a lot of people that I have it...although I do have a link to my gluten free blog on facebook, so maybe you are a facebook friend of mine and found this blog through that blog? Just a thought ;))....and no idea why you decided to start offering me advice. I am pretty sure this isn't the first time you've posted a comment; I've had many anonymous comments over the past months....so they could be from more than 1 person, but I think that you have at least posted a few of the running related ones :). So, anyway, I don't know a whole lot about any of that....but I DO know that I am grateful for your advice, for whatever reason you may be posting it.
My questions for you:
1) Are you going to remain anonymous forever?
2) I agree, I need some sort of "coach" or "trainer" or something.....what do you suggest? Whom? I mean, clearly you have some knowledge about running....which makes me think you are either a runner or a trainer of some sort...or both.
You've clearly seen me run, which creeps me out a little (but then again, ask anyone who knows me...I am easily creeped out ;) HA!). You had details above about my stride, so clearly you've at least watched me on occasion. Someone in the Lake Run Club? Although, I haven't really run with any of those guys since last summer....
Anyway, I know I have a long way to go to be where I want to be.....and I am willing to work! So, lead me in some sort of direction, Mr. Anon! ;) (if you'd be so kind :) :))
Rachel Running Facts:
~I started running/working out recreationally in college in order to stay healthy (due mostly to the college girl vanity in me and my desire to stay thin, honestly)
~My first race was the Maple City 4 in Geneseo, IL on June 14, 2003 when I was twenty years old. I ran the race with my sister, Megan, who was a jr. high, high school, and college (St. Ambrose in Davenport) cross country runner. I had no idea how I did...so I just Googled it to see if there were results online...and there were! I am actually very surprised by how relatively well I did for my very first race: I got a time of 33:53, which breaks down to an 8:28 pace per mile. WOW!
~My second race was later that same summer, it was the Firecracker 5k in Moline on the 4th of July in 2003. I also ran this with my little sister (My inspiration!). I just Googled that race and found results (I LOVE THE INTERNET! HA!) and got a time of 25:46, which is a pace of 8:28
**These two Google searches just now have been very educational for me. Honestly, I used to never pay attention to my times and really care how I did. I just ran to run. I was never in the top of my division (well, actually....at the Maple City 4, I got second in my division....out of TWO! HAHAHA!!!) and really never cared. I never really pushed myself hard, either. And here I thought I was a much better runner than I was when I started...honestly....my pace isn't really any different for short races. The only things that have changed, really, are:
A) I know I can run the longer distances, as evidenced by four half marathons and two full marathons
B) My time/pace has improved in half marathons
~Later the next summer I ran the Bix 7 in Davenport, Iowa, which has since become a tradition for me and Jeremy (he ran it with me the next summer in 2005 and we've run it together every summer since). For a number of years after that, I think the Bix was my only race of the year.
My Bix times:
2004: 1:02:37; a pace of 8:56/mile
2005: 1:05:23; a pace of 9:20
2006: 1:09:02; a pace of 9:51
2007: 1:09:01; a pace of 9:51
2008: 1:10:25; a pace of 10:03
2009: 58:36; a pace of 8:22
WOW! That illustrated a lot! You could see that I kinda just went nice and easy (not that it ever felt easy... ;) )....but then last year in 2009 shaved a considerable amount of time from my pace and finishing time. It makes sense. 2009 was the year that I really started taking running seriously and I was smack dab in the middle of marathon training in late July last year when the Bix was run.
~2009 was my first REALLY big (for me) running year:
1) April 11, 2009: Illinois Marathon (my 1st half marathon!!)--1:57:25--8:57/mile pace
2) April 25, 2009: Race To Wrigley (5k)--27:32--8:51/mile pace
3) May 2, 2009: Lake Run (12k)-1:05:39--8:48/mile pace
4) June 13, 2009: State Farm 5k--25:26--8:11/mile pace
5) June 20, 2009: Steamboat Classic (15k)--1:25:03--9:07/mile pace
6) July 4, 2009: Park 2 Park (5 mi)--43:12:1--8:38/mile pace
7) July 25, 2009: Bix 7--58:36--8:22/mile pace
8) September 27, 2009: Quad Cities Half Marathon--1:52:09--8:33/mile pace
9) October 3, 2009: Easter Seals Run the Woods (5k)--26:12--8:26/mile pace (TRAIL run)
10) October 11, 2009: Chicago Marathon--4:01:04--9:11/mile pace
11) November 15, 2009: Jingle Bell Run (Blm, IL)--24:57:8--8:01/mile pace
THEN, this year so far I've done an indoor triathlon (In St. Louis in February), two half marathons, and the Minneapolis marathon:
THEN, this year so far I've done an indoor triathlon (In St. Louis in February), two half marathons, and the Minneapolis marathon:
1) April 3, 2010: Lincoln Memorial Half Marathon (Springfield, IL)--1:49:57--pace of 8:24
2) May 1, 2010: U of I Half Marathon (Champaign-Urbana, IL)--1:50:07--pace of 8:25
3) June 6, 2010: Minneapolis Marathon (Minneapolos, MN)--4:04:07--pace of 9:18
So, where do I go from here?
What I learned at the marathon on Sunday:
~I love to run :) (wait, already knew that one!)
~I love marathons (after my first last October, I was miserable. I was also miserable after this one....but I was also even more HIGH for some reason as well :). Even though I didn't perform anywhere really near where I had hoped to, I really felt as if I had left it all out there and ran the best race I could at that moment)
~I have a LOT OF WORK TO DO before I can be where I want to...before I can "run with the big kids"....before I qualify for the Boston Marathon
~that 8:24/mile pace is tough (for me!!)!! I ran with a pace group...and stayed with the 3:40 finish time-8:24/mile pace group for 8 miles. The two half marathons I ran this year were right at the 8:24/8:25 pace and I did a lot of training runs at a between 8 and 8:25/mile pace. I should add, though, that before Sunday I had not attempted any of my longer than 13.1 mile runs at that 8:24/mile pace.
AND, I am fully aware.....that maybe running a faster marathon isn't in my biomechanics :). Maybe I am just built to run a 4 hour-ish marathon :). Maybe it can't get any better than that. However....I would like to think that I can improve...and I'd like to see if I can. And, I'd like to see just how much I can!! :)
Anyway, again...thank you to whomever you are, Mr. Anon! For whatever reason you've been dispensing your advice to me...I am grateful :). Let me know if you have any additional thoughts, and I will humbly accept your advice! I know I have a lot of work to do and I am prepared to do it :).
Bring on the Quad Cities!
Marathon THREE: Quad Cities: September 26, 2010. 110 days! :)
4 comments:
You are fully capable of running the time to qualify for Boston. That's about 3:40. Very doable. Do you have the ability to run 2:30 ? No, you don't. As we say in coaching," We cannot put in what god left out."
You play the piano. How much does technique make all the difference in the performance ? I know you have seen many people (Elton John, for example) who has made up for poorly constructed hands with excellent technique. You surely have friends in the same situation. Will they perfom Bach piano concertos at The Met ? No. Will it be wonderful to hear with a audience of friends, in one social group or church ? Absolutely.
Go see a coach. At least stop ISU or IWU and ask for some advice on form from the womans cross country coach.
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html
A decent article.
Running Faster # 1
Keep the time on a treadmill to a minimum.
Running on a conveyor belt is not like running on the road. It also teaches your body bad habits in motion as your stride and movement accommodates the environment of the treadmill.
If you take a real examination of how your body moves, running on the road versus a treadmill, you will notice a difference. On a treadmill, you have to contain your body: your speed is contained, your range of motion is contained, the space you function in are all contained. The result is that you are always hindering your body and conforming it to an environment that is not about being fast. You can get a cardiovascular workout, you simply will not be learning how to move faster. And, you are training your body to move in that contained environment. Each stride you apply a slight braking maneuver as instead of you moving over the ground, the belt moves under you.
Two examples: Real weight lifting is mostly done with free weights and not machines. Because machines contain you and support a single direction or two, they do not develop fine muscle tone. A free weight, that you have to move through a open area with your body adjusting to the weight and gravity, requires finer muscle control and overall better results.
Next example is from cycling. An exercise bicycle system can never emulate the real conditions of riding or racing on the road. No wind, no coasting, no terrain variables. You do get a good cardiovascular workout, yet it’s not the same as moving in the real world. Also, you have to do more things to maintain the best speed. These are things your mind is never training to do while on any type of cycling machine.
Sometimes using a treadmill is not avoidable. Simply keep it to a minimum. Consider using the track at 4 Seasons and see if that feels better. At the very least do not use a treadmill for the three weeks before a major competitive event.
Becoming faster is dependent on ‘keeping it real’. Running faster is about knowing how to flow forward faster.
More later.
Running Tip # 2
How do you learn to drive a Formula 1 car fast ? You drive it fast, yet you don’t drive it into the wall.
So, Rachel, how do you get to an average of 8:40 per mile ? You start running them as intervals. You begin training your body to produce a certain result. You create the body motion and cardiovascular system to create the result.
Now, do not become a slave to time. Focus on your form and running environment and the rest will begin to follow. Running environment is determination, drive and knowing how to make your body perform. Got a coach , yet ?
So, how to begin: Find a track or mark out a mile in Hershey Park (or a half mile/quatermile loop in the park). If you’re at the park, you can rent a measuring wheel and mark out the distance. It can even be in your neighborhood. Weaver’s Rental-All should have what you want (827-RENT) or Midwest Construction Rentals (829-1046) .
Okay, you will need a competent sport watch. I trust you have that already. Tracking time is merely for perspective. Don’t allow the results of a single workout determine whether you feel good or badly about your progress.
Try this and see how it goes. Ten one mile intervals and see how close to 8:40 you can get. Take two minutes after each mile as recovery. At this point, interval training should be done twice per week. It doesn’t have to be ten miles each time, you know what you can handle.
Once you can complete ten of those miles, all under 8:40, you’ve taken your first step to Boston. Lastly, listen to your body. There’s pushing your body to ‘construction’ and pushing to ‘destruction’. Know the difference.
Namaste.
Running Tip #3
You gotta run, if you’re going to run a marathon.
Got an hour ? Instead of realigning your Facebook for the several hundred people that are pretty much irrelevant to any real time existence, go run.
Put the laundry in the machine and go run. Come home, toss it into the dryer and keep running.
Set your text on autoreply that you’re not available and go run instead.
Ran this morning ? Take a light run in the afternoon or do a series of intervals in a loop by your home: ninety seconds fast, thirty seconds slow:’ lather ,rinse, repeat’.
If you’re going someplace can you walk there ? It’s not that big a walk to that mexican restaurant you like. Can you pedal there ? Can you run to volleyball ? Be one of ‘those’ people.
You don’t gotta run, if you’re in pain. Actually, just run less.
Are these working for ya ? Give me a sign, because if they’re not, it’s just expository writing and I’ve done taken the class.
...and get plenty of sleep, you’re going to need it.
By the way...
http://trashthedresseurope.wordpress.com/
You should storyboard some concepts of the photos you want or theme you’d like.
Tip # 4 will be the basics of long distance running form.
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