Robert Needs help!

[QCS Admin]

Hello I'm Robert

I'm new at this running, I've only been running for the past six months. Here lately my times have been falling off for some reason. I run six days a week, different runs most of the time. I run cross country once a week, 2 hundreds- 4hundreds & 8 hundreds.I run 4 miles & 7 miles the rest of the week. I just cannot seem to figure out why my times are falling off here as of lately. My legs feel very tired and weak until mid running then they seem to feel good. Any ideas as to what I can do. I've come a long way since I have started. when I first started I ran the 5k in 35 min. 5 months later I ran it in 21:42 . I work hard to get my times down. Help me if you can. Thanks Robert

[frojoe23]

I think that maybe you are pushing yourself a little too hard at this point. Doing quality work (200's, 400's, 800's) off of less mileage. I would say that you are starting to feel the effects off this intense work catching up to you. The best thing to do is to pick a race about 4 months down the road that you want to do very well in. Then for the first 2 1/2 months before that date just gradually increase your mileage, say like 30, 32, 33. You may want to include a week after that build-up period of rest. So you have 10 weeks where you build up your mileage. So build up for 3, cut back for 1, build up for 3, cut back for 1 and then build up for 2. Your progression would be similar to 30, 32, 33, 25, 32, 34, 36, 30, 35, 40.
Then after that period, you can add the intense stuff that you have been doing. Maybe do one track session a week and have another day where you run a 5 miler at a slightly uncomfortable pace. As you increase intensity in this period, you may want to cut you mileage slightly. Then about 1.5 weeks out from your race, you would essentially start to decrease you mileage and rest up. Hope this helps out in some way.

[44Hawk]

thanks for the info frojoe23 I will use your advice . I think it will help me run and train smarter as well.

[Justin]

That's a good start. Some more information would be useful, like your age, past running experience, stuff like that. Are you currently running for a team? Do you have any goals in particular? Do you have a coach?

I think another good thing to look over is the "Training Wisdom" thread that was posted not long ago. There is a ton of good info from different people on there. If I were you, I'd concentrate my efforts on the parts that discuss base phase training for now.

Also, to spark interest and your general knowledge of running read a book or 2 about it. Get different kinds, read "Once A Runner" for inspiration, it's a fictional novel about running, get some books by Arthur Lydiard or Jack Daniels for training philosophy. There's also a ton of good books out there that run down general bios and the training of famous runners, that's a good resource to see what it really takes to be at a high level, if that is what you aspire to do. Like I said though it all depends on where you are now, like if you are young or old, and where you'd like to go with it.

[44Hawk]

ok Justin lets see if I can fill in the blanks for ya. I'm 42 be 43 next month. running experience is none. I started running because I weigh a little bit to much for my likeing. I started out at 190 pounds now I'm at 155 and feel better then I have in a long time. I started out rideing a mountain bike at first then I started running. I'm not running for a team just for my personal satisfaction. As far as haveing a coach I would'nt call it a coach but someone who gives me tips every now and then. I run by myself. I get tips from David Styles from the MarthonBible and Someone you might know his name is Matt Barnes who is running in Disney. Pretty much what I have read on here that everyone is running I have been doing. I run hills lots of hills like power lines- inclinds everyday Where I live I have a 1/4 mile hill that goes to the top of the mountain that I run once a week. Its a killer just to get to the top but I do it. I have no goal at this point I just enjoy running it's something I feel I have to do or I feel as if I cheated my self and I would have to work harder to make that day I did'nt run. I help out with the crosscountry kids at HHS this past season and love it. I guess my goal if I was to have any would be just to be able to keep up with them this comming year. and I will. I was going to run this comming Saturday but I'm not going to make it. I have ran only two races my first one was in Yellow springs back in October then the one in FortAsby the JungleBell run. Well I hope I have fill you in some what about myself.
Thanks
Robert Hawk

[flyinghighrunner]

Watch out for that Matt Barnes advice....I heard he wrote an article one time on how to win a race with no training, and getting an average of 4 hours of sleep a night, and drinking, and smoking cigars the night before a race...