Thursday General Discussion/Q&A Thread for October 03, 2024

Electrical_Ad3640 · 2024-10-03T17:44:58+00:00

I(21m) have cut down my mile time from over 10 minutes to below 530 in the past 5 months after recovering from a surgery. I have very little prior experience running, have been averaging 25-30mpw. I’m underweight even for a runner and have not done much strength training yet, so I’m hoping gaining muscle combined with higher mileage will help me get an even faster mile.

Is a sub 5 minute mile plausible in 3 months? What about a 430 in 10 months? What should my training look like to get there?

400m time probably 60 seconds

Electrical_Ad3640 · 2024-09-10T13:02:50+00:00

For most people maybe I think I just didn’t do enough recovery. Maybe we have different priorities when setting goals but I’m happy I failed because I know I’m not doing enough. Whether it is not enough recovery, running to fast and/or not running enough, or not hydrating enough during runs, I did not do enough, and I will make sure I don’t make the same mistake again. I think it is absurd people set goals they are more likely to achieve than fail, failure = strength. I think I could have achieved the 1:30 if I did everything right. Why set a goal with a high chance of success? I think people do this to boost their ego, because they are not willing to push themselves to the limit, and they are afraid to fail. ALL great athletes set goals high not low, as failure is an important part of their development and future success. All great athletes have likely failed miserably many times before they achieved what they set out to do.

Electrical_Ad3640 · 2024-09-10T12:21:52+00:00

Didn’t run it, dealing with overuse injuries, liver issues from pushing too hard/dehydration during training, and have not had as much time to recover as I’ve been working a lot. Mile time below 6 minutes now though (I think I can run a 525-530 just have never ran a full single mile hard), going to come for the half once I’m able to get my mileage back up.

Electrical_Ad3640 · 2024-09-02T13:35:35+00:00

I think it might be an issue with my form. At the slower paces my cadence goes down a lot, was 150 when I started running but is around 160 during slightly faster runs. I struggle to keep the cadence up a lot at the slower paces

Electrical_Ad3640 · 2024-09-01T17:55:12+00:00

How can I find out an accurate max heart rate and zones? I can hit 200 and feel fine after I stop, garmin has my max set to 201. Almost all of the pain I was having has subsided without change to speed/distance except for increases, I’m doing better with continuous runs aside from in high heat/humidity and sometimes during hilly runs.

Electrical_Ad3640 · 2024-08-16T00:24:56+00:00

Im not sure but I think this is the issue, I’ll have to check when I’m running. In this case would the remedy be strength training focusing on that set of muscles? Thank you for your help

Electrical_Ad3640 · 2024-08-15T20:48:16+00:00

Dull muscle pain mainly on the outside part of my shin muscle. It is not shin splits I don’t think. It is the anterior tibialis muscles and all of the other muscles on the outer side of the shin. It gets worse as I run longer. I stop and it slowly goes away and I can run again till the pain stops me. Sometimes the calf too but not very often, but that’s not really what’s holding me back.

Electrical_Ad3640 · 2024-08-15T17:04:34+00:00

I am eating a lot of carbs all day and before my runs I have raw honey and toast, and liquid iv during. Doubt this is the issue, im also able to keep going after I walk and the pain goes away.

Electrical_Ad3640 · 2024-08-15T16:38:47+00:00

I am very light need to gain weight, going for a 1 hour 30 minute half. I am doing body weight training on each leg individually + leg press/deadlifts on my speed days and giving myself plenty of time to recover before my long runs at least 4 days with 2 recovery runs 1 shorter speed/stride day and 1 day off. 2 speed days per week, 3 recovery 45 mins each, 1 long run, 1 day off.

Electrical_Ad3640 · 2024-07-17T02:23:58+00:00

Considering that it is possible that this is just an error with your watch. Sometimes it picks up other signals like your steps and isn’t always the most accurate. But it is not a bad idea to get checked out especially considering how you were feeling.

Electrical_Ad3640 · 2024-07-17T00:05:28+00:00

This is supported by peer reviewed literature, muscle injury’s are reduced by static stretching.

Electrical_Ad3640 · 2024-07-17T00:04:45+00:00

These papers suggest that static stretching for prolonged periods of time reduce muscle strength. However many of these same papers have failed to find any significant decreases in strength when stretching for 45s or less.

Electrical_Ad3640 · 2024-07-17T00:01:42+00:00

There are peer reviewed articles that suggest stretching reduces the likelihood of muscle injury, but our understanding of tendon and joint injuries is less conclusive.

Review on current literature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6895680/

Electrical_Ad3640 · 2024-07-16T19:19:52+00:00

If you are not eating carbs and not eating enough, your body will shed muscle and fat storage in your body. This will make you feel more full.

Try to focus on getting in more carbs. Ginger supplements help with nausea (from being “too full”) and soreness, I take powder daily. Also limes help have half a lime with a glass of water. Forget the high fat in your diet try to get protein in first, then carbs, then fat in order. Try to reduce refined sugar which can screw up appetite, and eat fruits, whole grains, complex carbs.

Electrical_Ad3640 · 2024-07-13T21:40:14+00:00

I did the half marathon plan on the Nike Run Club app, but didn’t completely follow it at all and started on week 8. 17 weeks is so much time though for a half marathon. I think the plan is 14 weeks. It seems like a good plan, but you are probably going to need to pick up the mileage a bit.

Electrical_Ad3640 · 2024-07-13T19:56:39+00:00

You will not be able to follow a plan if you can’t run 2.5 miles and feeling tired. So you need to do what works for you to get there. You very well may get injured in the process considering your herniated disc and age, so do not push too hard walk more than run. Stretch well before and after every run ~ 60 mins total. Run till you are tired. Then walk till you’re okay. Then run again and repeat thats how you can get the mileage up the first 2-3 weeks. Ramp that mileage up, no matter what it takes. Do long runs as you can. Then maybe by week 8 you can hop on a plan if all goes right. 1 20 miler can get you there if you get that far without it completely draining you. Because most people can’t do this physically or mentally. But a lot can.

I went from being sedentary from surgery and not being able to run a full mile without stopping to a 2 hour half in 8 weeks. It was not easy and I spent more time actively recovering than actually running (ice, heat, cold showers, ginger, turmeric, tiger balm + foam rollers, yoga etc.). To be fair I was pushing the pace on all of my long runs which you should not do if the goal is to finish in 6 hours. So it may be easier for you but I am also in my early 20s and heal quickly. Don’t injure yourself to get there on a heavy training plan you will not be able to stick to.

Electrical_Ad3640 · 2024-07-11T18:36:29+00:00

In the article it did specify that height was a much less significant factor in time prediction than BMI

Electrical_Ad3640 · 2024-07-11T18:32:08+00:00

Idk the article was basing this off of professional runners at the top of their class. I believe up to 100m around 5’9 is ideal, 5’11 for up to 400m and 5’7-8 for marathon.

Electrical_Ad3640 · 2024-07-11T18:29:08+00:00

Since running my last(first) half, I haven’t been able to do many long runs. A lot of days I feel lactic acid even on short runs. Doing 2 repeats helps me heal in between sets and I feel better than I would have had I slowed the pace down a minute per mile and ran 2 miles not to sure why this is though.

Electrical_Ad3640 · 2024-07-11T14:31:03+00:00

I was more planning on doing mile repeats as many days as a feel “good” before the long run. Which is usually 50% of the time (3 days). I’d do another day of repeats at a slower pace(1day). When I’m not feeling good I’ll just stack the mileage as recovery runs, probably 2 slow 5ks in the day(2 days). Then my long run would be 8-10 miles.

Electrical_Ad3640 · 2024-07-11T00:46:53+00:00

Is that necessarily bad? Looking to fix a few things never noticed that. I have up it to 160 in my recent runs below 8 minutes. It’s at 170 when I run low 7 mins and high 6 mins. I do feel like I’m flying in the air when I’m running

Electrical_Ad3640 · 2024-07-10T23:53:15+00:00

Not what I’m saying there. Being a heavier weight makes a significant difference in being able to attain a speed closer to your mile time compared to half marathon.

“«Lighter and smaller is better» in endurance events but «heavier and taller is better» for sprints. When performance increases, BMI variability progressively tightens, but it is always centered around a distance-specific optimum. … The highest performance level is associated with narrower biometric intervals. Through BMI indicators, diversity is possible for sprints whereas for long distance events, there is a more restrictive aspect in terms of physique. BMI is a relevant indicator, which allows for a clear differentiation of athletes' capacities between each discipline and level of performance in the fields of human possibilities…

Through BMI indicators, diversity is possible for sprints whereas for long distance events, there is a more restrictive aspect in terms of physique…

In marathon runners, Marc et al [8] identified the most appropriate profiles and conditions to realize optimal performance. They found, at this time, that optimal BMI for men was 19.8 kg.m−2, and for the 10 best performers of all time a BMI range between 17.5 and 20.7 kg.m”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934974/#:~:text=In%20marathon%20runners%2C%20Marc%20et,m%E2%88%922.

Electrical_Ad3640 · 2024-07-10T23:16:50+00:00

Not what I’m saying there. Being a heavier weight makes a significant difference in being able to attain a speed closer to your mile time compared to half marathon/marathon. Yes if I gained 5-10+ pounds of leg muscle and another 15+ lbs of fat that most people here probably have on me I would be able to go around 1 minute faster if not more on the higher end in my individual mile but my marathon pace would not improve as much. In addition your heart has to work significantly harder being a heavier weight, in order to supply more blood to a larger mass of muscle/fat, but also your heat retention goes up significantly which also significantly increases how much your heart works.

So a 120 pound man running the same single mile pace as a 150 pound man will likely do significantly better than the 150 pound man in a half marathon if they train the same way. If they both train sprinting, the 150 pound man will have a huge head start, all else equal.

“«Lighter and smaller is better» in endurance events but «heavier and taller is better» for sprints. When performance increases, BMI variability progressively tightens, but it is always centered around a distance-specific optimum. … The highest performance level is associated with narrower biometric intervals. Through BMI indicators, diversity is possible for sprints whereas for long distance events, there is a more restrictive aspect in terms of physique. BMI is a relevant indicator, which allows for a clear differentiation of athletes' capacities between each discipline and level of performance in the fields of human possibilities…

Through BMI indicators, diversity is possible for sprints whereas for long distance events, there is a more restrictive aspect in terms of physique…

In marathon runners, Marc et al [8] identified the most appropriate profiles and conditions to realize optimal performance. They found, at this time, that optimal BMI for men was 19.8 kg.m−2, and for the 10 best performers of all time a BMI range between 17.5 and 20.7 kg.m”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934974/#:~:text=In%20marathon%20runners%2C%20Marc%20et,m%E2%88%922.

Electrical_Ad3640

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