In article <[email hidden]>,
kitznegari thinks it has wings said:i'm a beginner. have not really done much running before
last saturday, just worked out on ski machines and [censored].
anyway, what i'm asking is how i'm rating on the "scale of
beginners". when i'm at the gym i do the following:
1 minute walk 3.5, 10 minutes 4.8 1 minute walk 3.5, 10
minutes 4.8 1 minute walk 3.5, 5 minutes 5.5 1 minute walk
3.5, 5 minutes 5.5
and that works out to be a 35 minute go at about 2.75
miles.
The columns being minutes walking, speed in mph, minues
running, speed in mph? I'll assume so.
In coaching my beginning runners program, I try to go for
even pace for the running part, and even duration. You're
several steps along. The lowest run:walk ratio I've
advised a beginner to is 30 seconds : 1 minute.
The fact that your duration drops a lot when you go from
4.8 mph to
5.5 suggests to me that you're not really conversational any
more at the 5.5 mph. Given that, what I'd suggest you do
for now is leave the run at 4.8 mph (12:30 minutes per
mile), and do 3 stretches of 10 minutes. Repeat a few
days, until this is feeling easy. The next step will be 15
minutes running. Again, repeat until easy. Then, the last,
major step -- a straight 30 minutes.
Duration is overwhelmingly more important than pace,
especially at
this point. After, and only after, you're doing 30 minutes
straight
running, every other day, is it time to pause to ponder
your speed.
Quoted message said:right now i've been doing this every night... and i'm not
sore or anything in the morning, which seems good, but i do
work up a good sweat while i'm at it.
A good sweat is good. You'll make more progress (or
progress, period) if you give your body time to rebuild
after this new stress.
Quoted message said:please be honest. where do i rate as a beginner and is
there anything i can do to improve myself faster?
No ratings are relevant. We all start as beginners before
we get to be 'experienced'. You can't skip steps. Just
keep taking them. You'll probably see more progress,
faster, if you allow your body time to rebuild after the
stress of running. That's how training occurs -- you
stress the body in some way and, if you give it time, it
rebuilds so as to handle that type of stress better.
You may not appreciate just how much I mean this, or those
in the group, but probably the single biggest step in
running progress is to get to the point of running a
steady 30 minutes. There are other markers of progress,
but they're just (really) matters of degree, not kind.
This is the big one. Take your time to get there solidly,
and so that you don't have to back off below it.
--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and
amateur activities notes and links. Sagredo (Galileo
Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less
appreciated than they would be had they been presented in a
more abstruse manner." Two New Sciences
