Trouble with run training..

Pat McLean said:

So the last three weekshave started in earnest my training for this crazy
sport...:-)

The swimming is coming along, and the cycling will move along nicely,
especially once I get off the trainer and outside!!

I am having trouble getting going on the run however. I was a sprinter in
my younger yearsup to about 15-16), and played basketball for hours, and
still think I can, but was never the type who could run a 5k.

I've run a mile twice(indoors at my gym, the track up top requires 16 laps
for a mile), both times dying pretty much right after. Today I was only
able to do about 4 laps(after a workout, but one that was not overly
strenuous).

I do think hydration while I am running is a bit of an issue because my
throat gets extremely dry quickly. I am trying to find a belt or something
to hold 2 little bottles. The local stores only carry the 6 pack for $50,
but I don't think I need 6 of them.

I also have a heart rate monitor on order, so hopefully that helps as well.
I don't know if there is anything other than "get yer a** out there" that
will help, but I figured I would ask. I have run first thing in the morning,
at night, at night after a workout...i'm not sure how much differently I can
structure things. It's not my legs losing energy though.

I know I am peppering this ng with questions, and I really do appreciate the
feedback and the answers to my questions. Talking about a sport and not
being the one with the answers is pretty new to me, so I appreciate your
patience.

And whoever said triathletes become gearheads about their bikes.....guilty
as charged here!

Get a Fuel Belt, they come in a range of configurations, I have the 4
bottle version and it works well. see http://www.fuelbelt.com/en4be.html
note that getting the right waist size is important.

jh

"Pat McLean" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

So the last three weekshave started in earnest my training for this crazy
sport...:-)

The swimming is coming along, and the cycling will move along nicely,
especially once I get off the trainer and outside!!

I am having trouble getting going on the run however. I was a sprinter in
my younger yearsup to about 15-16), and played basketball for hours, and
still think I can, but was never the type who could run a 5k.

I've run a mile twice(indoors at my gym, the track up top requires 16 laps
for a mile), both times dying pretty much right after. Today I was only
able to do about 4 laps(after a workout, but one that was not overly
strenuous).

I do think hydration while I am running is a bit of an issue because my
throat gets extremely dry quickly. I am trying to find a belt or
something to hold 2 little bottles. The local stores only carry the 6
pack for $50, but I don't think I need 6 of them.

I also have a heart rate monitor on order, so hopefully that helps as
well. I don't know if there is anything other than "get yer a** out there"
that will help, but I figured I would ask. I have run first thing in the
morning, at night, at night after a workout...i'm not sure how much
differently I can structure things. It's not my legs losing energy though.

I know I am peppering this ng with questions, and I really do appreciate
the feedback and the answers to my questions. Talking about a sport and
not being the one with the answers is pretty new to me, so I appreciate
your patience.

And whoever said triathletes become gearheads about their bikes.....guilty
as charged here!

Sounds like you might just be running too fast - especially if you have a
sprinting background. Try slowing it down and keeping your heart rate in
the anerobic zone. The HR monitor you have on order will help.

John

John Hardt said:

Sounds like you might just be running too fast - especially if you have a
sprinting background. Try slowing it down and keeping your heart rate in
the anerobic zone. The HR monitor you have on order will help.

John

Yep I'd agree with John. When I started triathlon training 3 years ago I
couldn't run one mile. I tried to train a few times but would always
give up because I'd get injured. Then when I got my HRM I realised that
I was trying to go too hard (I think I thought i was still 16). I slowed
down and ran according to the HRM keeping to 130-150 and walking when my
HR went too high. It took a while to improve to a stage where I was
doing one, then two then three miles, but most importantly for me, i
wasn't going too hard and I didn't get injured.

DaveB

"DaveB" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

John Hardt said:

Sounds like you might just be running too fast - especially if you have a
sprinting background. Try slowing it down and keeping your heart rate in
the anerobic zone. The HR monitor you have on order will help.

John

Yep I'd agree with John. When I started triathlon training 3 years ago I
couldn't run one mile. I tried to train a few times but would always give
up because I'd get injured. Then when I got my HRM I realised that I was
trying to go too hard (I think I thought i was still 16). I slowed down
and ran according to the HRM keeping to 130-150 and walking when my HR
went too high. It took a while to improve to a stage where I was doing
one, then two then three miles, but most importantly for me, i wasn't
going too hard and I didn't get injured.

I was atking over 20 minutes to do it last summer, but I was getting to
3.5K...My first big race is middle of June, with a 5k run distance....am I
pushing things to get there by then?

My recommendation is to run outside if at all possible. Indoors the
Humidity is nil and with out the wind on you will dry up and overheat quite
quick, I would guess that is why your throat is drying out, not cause you
are dehydrated. Also outdoors will be much less boring and the miles will
fly by. At 16 laps to the mile the indoor track must have some pretty
sharp corners too (or your constantly turning) which will ruin your stride
and if your moving fast enough may do damage to your legs. I think I hear
nature (or morning traffic depending on where you live) calling.

"Pat McLean" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

So the last three weekshave started in earnest my training for this crazy
sport...:-)

The swimming is coming along, and the cycling will move along nicely,
especially once I get off the trainer and outside!!

I am having trouble getting going on the run however. I was a sprinter in
my younger yearsup to about 15-16), and played basketball for hours, and
still think I can, but was never the type who could run a 5k.

I've run a mile twice(indoors at my gym, the track up top requires 16 laps
for a mile), both times dying pretty much right after. Today I was only
able to do about 4 laps(after a workout, but one that was not overly
strenuous).

I do think hydration while I am running is a bit of an issue because my
throat gets extremely dry quickly. I am trying to find a belt or
something to hold 2 little bottles. The local stores only carry the 6
pack for $50, but I don't think I need 6 of them.

I also have a heart rate monitor on order, so hopefully that helps as
well. I don't know if there is anything other than "get yer a** out there"
that will help, but I figured I would ask. I have run first thing in the
morning, at night, at night after a workout...i'm not sure how much
differently I can structure things. It's not my legs losing energy though.

I know I am peppering this ng with questions, and I really do appreciate
the feedback and the answers to my questions. Talking about a sport and
not being the one with the answers is pretty new to me, so I appreciate
your patience.

And whoever said triathletes become gearheads about their bikes.....guilty
as charged here!

Pat McLean said:

I was atking over 20 minutes to do it last summer, but I was getting to
3.5K...My first big race is middle of June, with a 5k run distance....am I
pushing things to get there by then?

If you're just aiming to finish then that should be plenty of time. With
one or two shorter runs during the week, I'd map out a plan to get your
long run up to around 8km by then. Stick to the 10% rule, ie. don't
increase distance by more than 10% each week. My first season of sprint
distance tri's had 8km as my long run. Of course I wasn't going to win
anything, but it was enough to complete the races.

DaveB

"John Hardt" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Pat McLean" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

So the last three weekshave started in earnest my training for this crazy
sport...:-)

The swimming is coming along, and the cycling will move along nicely,
especially once I get off the trainer and outside!!

I am having trouble getting going on the run however. I was a sprinter
in my younger yearsup to about 15-16), and played basketball for hours,
and still think I can, but was never the type who could run a 5k.

I've run a mile twice(indoors at my gym, the track up top requires 16
laps for a mile), both times dying pretty much right after. Today I was
only able to do about 4 laps(after a workout, but one that was not overly
strenuous).

I do think hydration while I am running is a bit of an issue because my
throat gets extremely dry quickly. I am trying to find a belt or
something to hold 2 little bottles. The local stores only carry the 6
pack for $50, but I don't think I need 6 of them.

I also have a heart rate monitor on order, so hopefully that helps as
well. I don't know if there is anything other than "get yer a** out
there" that will help, but I figured I would ask. I have run first thing
in the morning, at night, at night after a workout...i'm not sure how
much differently I can structure things. It's not my legs losing energy
though.

I know I am peppering this ng with questions, and I really do appreciate
the feedback and the answers to my questions. Talking about a sport and
not being the one with the answers is pretty new to me, so I appreciate
your patience.

And whoever said triathletes become gearheads about their
bikes.....guilty as charged here!

Sounds like you might just be running too fast - especially if you have a
sprinting background. Try slowing it down and keeping your heart rate in
the anerobic zone. The HR monitor you have on order will help.

John

Opps. Meant to say "aerobic"

jh said:

Get a Fuel Belt, they come in a range of configurations, I have the 4
bottle version and it works well. see
http://www.fuelbelt.com/en4be.html note that getting the right waist
size is important.

A fuel belt is hardly going to help if Pat is struggling with a couple of
miles!

As others have said, the key problem is almost certainly that you're trying
to run too fast too soon. It takes time to build up running endurance and
in the early stages, you should be running at a speed you could hold a
conversation at. When your HRM arrives, get yourself a book and find out
out to use it to pace yourself.

Tim

Tim Downie said:

jh said:

Get a Fuel Belt, they come in a range of configurations, I have the 4
bottle version and it works well. see
http://www.fuelbelt.com/en4be.html note that getting the right waist
size is important.

A fuel belt is hardly going to help if Pat is struggling with a couple of
miles!

As others have said, the key problem is almost certainly that you're trying
to run too fast too soon. It takes time to build up running endurance and
in the early stages, you should be running at a speed you could hold a
conversation at. When your HRM arrives, get yourself a book and find out
out to use it to pace yourself.

Tim

Agreed.

I'd say, as soon as you start to feel any burn in your legs or your
mouth dry out, walk for a bit. Then when you run again, start running
slower. Do this until you're not getting that burn coming on anymore,
and remember what the pace feels like.

Tam

Pat, this is what I did to get back my running legs after a long (several
years) layoff from running and training:

Six days a week, I went for a walk in the morning. On four of those walks,
I ran for one minute. Each week thereafter, I added one minute to the
running until I was running for 30 continuous minutes four days a week.

After that, I added time to one of the runs to make that my long run of the
week.

Granted, I was about 20 kilos overweight when I started, and not in good
condition, so I played it about as conservatively as possible. You could
probably start by running 2 minutes and walking 3, repeating 6 times for 1/2
hour. And then adding minutes from there.

That should help your legs adapt from sprinting to distance running.

Tamyka Bell said:

Tim Downie said:

jh said:

Get a Fuel Belt, they come in a range of configurations, I have the 4
bottle version and it works well. see
http://www.fuelbelt.com/en4be.html note that getting the right waist
size is important.

A fuel belt is hardly going to help if Pat is struggling with a couple of
miles!

As others have said, the key problem is almost certainly that you're trying
to run too fast too soon. It takes time to build up running endurance and
in the early stages, you should be running at a speed you could hold a
conversation at. When your HRM arrives, get yourself a book and find out
out to use it to pace yourself.

Tim

Agreed.

I'd say, as soon as you start to feel any burn in your legs or your
mouth dry out, walk for a bit. Then when you run again, start running
slower. Do this until you're not getting that burn coming on anymore,
and remember what the pace feels like.

Tam

Agreed and agreed again, I was only trying to reply to the hydration
bit, I didn't pay enough attention to the distance he said he is
running, yep, 4 bottles for a 1 mile run would be overkill!

jh

"Spartakus" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Pat, this is what I did to get back my running legs after a long (several
years) layoff from running and training:

Six days a week, I went for a walk in the morning. On four of those

walks,

Quoted message said:

I ran for one minute. Each week thereafter, I added one minute to the
running until I was running for 30 continuous minutes four days a week.

After that, I added time to one of the runs to make that my long run of

the

Quoted message said:

week.

Granted, I was about 20 kilos overweight when I started, and not in good
condition, so I played it about as conservatively as possible. You could
probably start by running 2 minutes and walking 3, repeating 6 times for

1/2

Quoted message said:

hour. And then adding minutes from there.

That should help your legs adapt from sprinting to distance running.

This is good advice to adapt to time on your feet first, then slowly
increase the running. I'm a former sprinter also. When I played midfield in
high school soccer, it was always a great struggle to run continuously.
Later I did a variety of running, eventually doing a few ultras.

Even when doing run-walks, make sure the run part is done easily. Work your
way from 2r:3w to 3r:2w to 4r:1w, then continuous, but if you feel sluggish
on a particular day, it's better to drop back into a run-walk than to push
it. After you adapt to continuous running, you can add some faster running
once a week, for example, 20-30 minutes of 80-85% of max heart rate. Most of
your run-walk sessions should average less than 75% of max heart rate. Early
in the season I shoot for 70%.

-Tony

Pat,

Please remember that most sports psychologists often advise their athletes
to"visualize" success. This doesn't mean that you avoid all obstacles -
after all, obstacles are a real part of life for everyone. But you can
still visualize yourself succeeding. Visualize how you are going to look at
your next high school reunion. Or how you are going to feel when you run
nonstop for one mile for the first time. Or what it will be like to do
workouts with your wife and / or children. Make mental pictures of your
success, and soon you'll have it!!

"Pat McLean" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

So the last three weekshave started in earnest my training for this crazy
sport...:-)

The swimming is coming along, and the cycling will move along nicely,
especially once I get off the trainer and outside!!

I am having trouble getting going on the run however. I was a sprinter in
my younger yearsup to about 15-16), and played basketball for hours, and
still think I can, but was never the type who could run a 5k.

I've run a mile twice(indoors at my gym, the track up top requires 16 laps
for a mile), both times dying pretty much right after. Today I was only
able to do about 4 laps(after a workout, but one that was not overly
strenuous).

I do think hydration while I am running is a bit of an issue because my
throat gets extremely dry quickly. I am trying to find a belt or
something to hold 2 little bottles. The local stores only carry the 6
pack for $50, but I don't think I need 6 of them.

I also have a heart rate monitor on order, so hopefully that helps as
well. I don't know if there is anything other than "get yer a** out there"
that will help, but I figured I would ask. I have run first thing in the
morning, at night, at night after a workout...i'm not sure how much
differently I can structure things. It's not my legs losing energy though.

I know I am peppering this ng with questions, and I really do appreciate
the feedback and the answers to my questions. Talking about a sport and
not being the one with the answers is pretty new to me, so I appreciate
your patience.

And whoever said triathletes become gearheads about their bikes.....guilty
as charged here!