Posted: 8/26/2014 12:17:47 PM EDT
| I've been putting in 3-4 miles when I run, but I don't seem to be pushing myself as much as I would like. I usually run alone, listening to music. When I notice myself coasting, I push myself, but then my mind starts wondering and next thing I know I'm coasting again and don't realize it until after I have run another mile. Are there any apps that will beep at me if I start slowing down? I currently use Strava. I was using Mapmyrun, which gives you a update on speed/average mile/etc every 5 minutes, but switched to Strave because that's what all my friends use. |
|
You might be hitting a plateau and not realize it. If your goal is to get faster and/or more competitive, running the same 3-4 mile workout week-in and week-out, and attempting to get faster at it by simply pushing your pace is a stall-out waiting to happen. You might need to polarize your program with a few longer, easier runs and a harder, shorter workout once or twice a week for a month or two. |
|
Quoted: You might be hitting a plateau and not realize it. If your goal is to get faster and/or more competitive, running the same 3-4 mile workout week-in and week-out, and attempting to get faster at it by simply pushing your pace is a stall-out waiting to happen. You might need to polarize your program with a few longer, easier runs and a harder, shorter workout once or twice a week for a month or two. I guess it was presumptive of me to assume that that is how most running is programmed?
|
|
Quoted:
I guess it was presumptive of me to assume that that is how most running is programmed? Quoted:
Quoted:
You might be hitting a plateau and not realize it. If your goal is to get faster and/or more competitive, running the same 3-4 mile workout week-in and week-out, and attempting to get faster at it by simply pushing your pace is a stall-out waiting to happen. You might need to polarize your program with a few longer, easier runs and a harder, shorter workout once or twice a week for a month or two. I guess it was presumptive of me to assume that that is how most running is programmed? You would be surprised how many people dont do that though. The run the same distance and path forever and wonder why nothing has changed. |
|
Quoted: Quoted: Quoted: You might be hitting a plateau and not realize it. If your goal is to get faster and/or more competitive, running the same 3-4 mile workout week-in and week-out, and attempting to get faster at it by simply pushing your pace is a stall-out waiting to happen. You might need to polarize your program with a few longer, easier runs and a harder, shorter workout once or twice a week for a month or two. I guess it was presumptive of me to assume that that is how most running is programmed? It's hard to convince someone that the majority of their runs/rides should be below their race pace, and that supra-race pace work doesn't necessarily need to be vomit-inducing neuromuscular level intervals; for adaptations, you just have to cross the threshold, not blow past it. People will either go out and treat every workout like a race (which is what I suspect is going on with the OP. The first 1/4-1/3 of his run is probably going along nicely, then he hits his ceiling and winds up doing a subpar run the rest of the way home home) or flog themselves doing L4/5/6 intervals until they can't see straight and their hormones are a mess. The latter is usually a 6-10 week progression that results in great short-term gains followed by fatigue/burn out that results in 0 net. If you're slowing down when your mind is simply wandering, it's likely a fitness issue and not a concentration issue. |
|
Quoted: Do you use a heart rate monitor? If so, set the thing to sound an alarm whenever you go below a certain BPM. Also, try running hills. I find that I experiencing the "coasting" (no pun intended) effect most when I use a stationary bike. Good luck, OP. No I don't, but I may do that. I do run hills. I live on the bottom half of a hill. so whatever way I end up running that day, I do end up running up hill. Thanks for the idea.
|
|
Quoted: This and add music with higher cadences that give you a mental boost. Quoted: Quoted: Garmin watch. Have pace goals. This and add music with higher cadences that give you a mental boost. I'll check out the watch. I do listen to music. I think my main problem is running is relaxing to me, it gives me a chance to think, which I think it the problem. I think to much, and don't concentrate on running enough.
|
|
Quoted: You might be hitting a plateau and not realize it. If your goal is to get faster and/or more competitive, running the same 3-4 mile workout week-in and week-out, and attempting to get faster at it by simply pushing your pace is a stall-out waiting to happen. You might need to polarize your program with a few longer, easier runs and a harder, shorter workout once or twice a week for a month or two. I run a different route and distance every time. I just don't seem to push myself as hard when I am by myself.
|
|
Quoted: What is ghost mode? I stopped using MapMyRun and switched to Strave because most of my friends were on it. I guess I could run both. Quoted: Quoted: Doesn't the latest update of MapMyRun have a ghost mode? If you let it, it'll keep you honest. What is ghost mode? I stopped using MapMyRun and switched to Strave because most of my friends were on it. I guess I could run both. |
|
Get a running plan with pacing goals based on your current fitness level. Enter a race a few months down the road and train for it. Do fartleks during your runs to change things up. Mix up your runs with different goals in mind: speed intervals, hill repeats, tempo runs, longer endurance runs. |
|
Quoted:
I'll check out the watch. I do listen to music. I think my main problem is running is relaxing to me, it gives me a chance to think, which I think it the problem. I think to much, and don't concentrate on running enough. Quoted:
Quoted:
Quoted:
Garmin watch. Have pace goals. This and add music with higher cadences that give you a mental boost. I'll check out the watch. I do listen to music. I think my main problem is running is relaxing to me, it gives me a chance to think, which I think it the problem. I think to much, and don't concentrate on running enough. The Garmin will give you audio, visual, and tactile alerts if you go outside your desired pace setting. |