Runners Block

[AFpilot2020]

Man, i'm dealing with serious runners block....Im on the 3rd week of stew smith running schedule (3mi M/W/F) and I can do the first 2 miles in 16min, (which is not that great), but when I finish the last mile, im sitting on exacly 30 min, which equates to a 10 min mile, and that sucks. Any suggestions to help me lessen my times.

Im going to the Army (SF route), and I know that these run times are unacceptable, which really got me upset, so any encouragement and tips will help

[CAjackrabbit]

Take one day or two and do nothing but sprints.

10x100 yard

10x200 yard full out, 100% drop dead SPRINTS!!!!

Good luck and I guarantee you your run times will come down.

[snow85]

add a sprint and/or stride workout to your regimen.

quit taking split times while running. run the whole thing, for a week or two w/o a watch. don't progress until you can finish w3 w/in your desired time frame.

[Unc0nv3nti0na1]

I'm sorry to disagree with the two above posts. You going from Distance training to "DROP DEAD SPRINTS" will mess up your hammies. I agree with Snow for Strides, but disagree with "losing the watch."

Let's take a mathematical approach to reducing time. This is where I like intervals. 30minutes for 3 miles is where you are stuck right? So that's 10min a mile? And you say you can do 2 miles in 16 mins with no break in between, right? Alright, let's make a personal workout for you.

I hope you have a track and a watch and that has interval timing on it. If not, no worries.

3miles total:
1st mile - in ~8:45
- have your watch repeat itself at ~2min11sec for every 400m
- or just look down, every lap should look like this 2:11, 4:22, 6:33, 8:44
rest 2min
2nd mile - in ~8:30
- have your watch repeat itself at ~ 2min6sec for every 400m
- Do your own damn math!
rest 2min
3rd mile - in ~8:15
- have your watch repeat itself at ~ 2min4sec for every 400m
- Do the damn math!
Total time : 29:30


Hey it's better than your 3mile time and you are resting in between.
I'm sketchy on your dramatic decrease in time from 2 to 3miles.

If you CAN run 2miles in 16min, this workout shouldn't be a problem.

If this workout is too much, then do the above, but the mile times are at 9 mins each. Same recovery time (2min). Total time = 31min, but hey you are resting in between. Easy Day.

The goal here is to slowly decrease rest time in between sets once comfy. Also, to get you to feel faster mile times without sacrificing performance due to fatigue.

Hope this helps a lil.


P.S.

Stew Smith says "sprint 1.5 miles, jog 1.5miles"
Stew Smith should know better not to use the word "sprint."
Sprinting = http://www.google.com/search?hl=en&defl=en&q=define:Sprint&sa=X&oi=glossary_definition&ct=title
No where do I see sprinting as a word used to describe the 1st half of a 5k.

Work Hard, Train Smart. Good Luck

[kklingman]

Man, i'm dealing with serious runners block....Im on the 3rd week of stew smith running schedule (3mi M/W/F) and I can do the first 2 miles in 16min, (which is not that great), but when I finish the last mile, im sitting on exacly 30 min, which equates to a 10 min mile, and that sucks. Any suggestions to help me lessen my times.

Im going to the Army (SF route), and I know that these run times are unacceptable, which really got me upset, so any encouragement and tips will help

f*ck all that other **** listed above. you need to work on distance first and foremost. you need to build a base. Consider your level of fitness like a pyramid. You can't get to the peak without having a big solid base. You need to put in the miles, lots of miles, without worrying about mile times. Unless you don't have much time before you ship for the SF route. then do the **** listed by everyone else. but if you have plenty of time then here.

http://www.runnersworld.com/article/0,7120,s6-238-244--11174-0,00.html

[kklingman]

http://www.rrca.org/resources/articles/slowdown.html

skip the sh*t about not lifting because obviously you're going to be doing PT and whatnot for SF prep.

A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same aerobic heart rate.

[ljm9304]

I personally like to do 3-4 long runs a week, long meaning anywhere from 8-14 miles. Obviously you cant just jump out of the gate with that type of mileage. If I were you I'd run 3 times a week, and slowly build up your mileage, increasing by no more that 15% per week. Theres a ton of free "4 months to a marathon" training schedules out there, most are good, follow them and I promise you, you will get into shape and build a good base. Then once you got a good base, start incorporating interval trianing and track(sprint) workouts. Intervals simply mean that if your doing a 10 miles run, first 3 miles at a moderate pace, the middle 4 at a 5k race pace, and the last 3 at a moderate pace. For sprint workouts, theres a million, I like the ones in the stew smith program. Just work hard and you will see results no matter what you do.

[Unc0nv3nti0na1]

f*ck all that other **** listed above. you need to work on distance first and foremost. you need to build a base. Consider your level of fitness like a pyramid. You can't get to the peak without having a big solid base. You need to put in the miles, lots of miles, without worrying about mile times. Unless you don't have much time before you ship for the SF route. then do the **** listed by everyone else. but if you have plenty of time then here.

http://www.runnersworld.com/article/0,7120,s6-238-244--11174-0,00.html

kklingman.... YOU??? are giving out advice?

True about building a base, BUT whoever said my advice wasn't base training. While you generalize, I specify. Run hard can mean many things. Run certain times, well, can only mean "run certain times". Apparently you know nothing about interval training and where it fits with general conditioning.

Also, QUIT responding 1st to "Ask a SEAL" posts. You AREN'T a SEAL. Not unless there's a kklingman who posts in ask a SEAL/crossfit forums as well.

To say "F" that to a person without rhyme/reason deserves a slap in the face.

[kklingman]

kklingman.... YOU??? are giving out advice?

True about building a base, BUT whoever said my advice wasn't base training. While you generalize, I specify. Run hard can mean many things. Run certain times, well, can only mean "run certain times". Apparently you know nothing about interval training and where it fits with general conditioning.

Also, QUIT responding 1st to "Ask a SEAL" posts. You AREN'T a SEAL. Not unless there's a kklingman who posts in ask a SEAL/crossfit forums as well.

To say "F" that to a person without rhyme/reason deserves a slap in the face.

to be honest I didn't really read your post the whole way through and my post was referring to CAJackRabbit and Snow. They recommended sprints, I thought it was a bad idea. And there are tons of people who post in the "ask a warrior Navy SEAL forum" who aren't SEALs. And yes, I don't know anything about interval training.