Comments for The Running World According to Dean

Comment on Marathon Times – A Perspective – Part II by Dean Hebert

Dean Hebert — Tue, 10 Nov 2009 15:28:38 +0000

I agree that there are quite a few options. In fact that is one aspect of coaching athletes I use to a runner’s benefit – choosing one that optimizes their results (i.e. smaller certified races). But two problems still exist in doing this: Many of these races are not chip races. The problem of seeding slower runners still exists; and therefore the race “etiquette” issue still hampers runners seeking personal bests. Even in these smaller races, I have had runners miss their PRs by seconds and only later they tell me about how far back they had to start.

Comment on Marathon Times – A Perspective – Part II by run4change

run4change — Tue, 10 Nov 2009 15:07:41 +0000

The slower runners should NEVER be at the front. Being at the front is not that important anyway. The portland marathon is very good at organizing this as they have an 8 hr time limit. The runners are “seeded” according to their desired finish time. These times are posted on signs among throngs of people. And then walkers are all together at the very back. I have been in situations where I wanted to go faster but it was hard because of the crowded street but you get through some how.

Comment on Marathon Times – A Perspective – Part II by Pat Monahan

Pat Monahan — Tue, 10 Nov 2009 06:42:59 +0000

there are many races for the 2nd tier runners to compete in. They are the smaller races of 100-500 runners. All the negatives you mentioned would not occur. Instead of running the Surf City Marathon, the 2nd tier runner, should run the National Ding A ling Marathon. Both run in the same city.

But, as a faster runner you decide to run in a big time race with 10,000 other runners, I think you should accept the good and the bad.

Comment on Marathon Times – A Perspective – Part I by Marathon Times – A Perspective – Part II « The Running World According to Dean

Tue, 10 Nov 2009 00:32:34 +0000

[...] Running World According to Dean Marathon Times – A Perspective – Part IElectromuscular Stimulation UpdatePost Race DepressionEMS and Performance IIIElectromuscular [...]

Comment on “But I can’t Run Fast” by Kari

Kari — Mon, 09 Nov 2009 18:33:52 +0000

Thank you for the response! That is very encouraging. I would like to be able to get my pace down to a 9 min. mile. I started out at about 11 to 12 minutes 6 months ago and can now (sometimes) maintain a 10 min. pace so maybe 9 is actually achievable. I will try the speed workouts and see how it goes. Thanks!

Comment on Does Running Stairs Make you Faster by Dean Hebert

Dean Hebert — Mon, 09 Nov 2009 17:36:49 +0000

Tyler,
Indeed, if you run all stairs of all sections of a given stadium that is a “Tour de Stade.” One round of most high school stadiums won’t pose much of a challenge but whoa…. those college stadiums could be killer!

Comment on Does Running Stairs Make you Faster by tyler

tyler — Mon, 09 Nov 2009 17:23:57 +0000

Its called a “Tour de Stade”

Comment on “But I can’t Run Fast” by Dean Hebert

Dean Hebert — Sat, 31 Oct 2009 20:14:08 +0000

Of course here without complete assessments I can give you only general guidance. So, with that a 32:00 5K is about 10:20/mile. That is 2:35/400; which we would call “current 5K” pace. With that we’d pair it with “goal 5k pace” to figure out workouts.

Let’s say you want to be running 9:00/mile for 5k – which would be 27:54 goal time. It also means your 400s would be 2:15.

With novice runners I would start with 200, 300 and 400 meter repeats at the GOAL pace and bypass current pace entirely. At the current fitness level your biggest jump in fitness will be running 20-25 miles of running per week consistently. Of course at least once a week you would integrate an interval workout as described above and then progress it as your fitness improves.

You should see VERY good results within only 4-6 weeks. I’ve had 5k runners move from 28/29 minute range down as far as 24 minutes within 12 weeks.

You’re heading in the right direction… tell me how it goes.

Comment on “But I can’t Run Fast” by Kari

Kari — Sat, 31 Oct 2009 19:52:43 +0000

This is great information. I was with you all the way to the end and did the math on how fast I run 400 and 800 meters, which by the way is waaaayyyyyy slower than anything you have up there. I’m just starting out and have run a couple of 5Ks, but not even under 30 minutes yet (my best time was 32 minutes). So, I’m trying to figure out how much to speed up for the 400 meter repeats. This just says far faster. It looks like it can be anywhere from 7 to 25 seconds faster. How do I know how much faster to try for in each 400 meters?

Comment on Stop running – Start deconditioning? by Dean Hebert

Dean Hebert — Fri, 30 Oct 2009 18:28:15 +0000

If your Dr. is allowing you to exercise.. and heavy breathing is NOT an issue then interval training on an stationary cycle is great as is aqua-running (see my posts on this). But, your key to maintaining conditioning is high intensity intervals. It’s been shown to be better at retaining what you have gained in conditioning when faced with time off. Aqua-running specifically has been shown quite conclusively to retain conditioning for 6-8 weeks in some studies! But, again.. interval type sessions… not passive easy steady state workouts.