Running Plateau - Struggling to Keep Stamina Over Distance

[tgace]

Diet would be one of my first guesses. I can tell immediately when my "tank is low" when I go out running. Diet and hydration play a significant role in how you "feel" when exercising.

[MrRightWing]

My times were also following the same pattern for each run as they had before:

Mile 1 - 6:30-7:00 This mile feels easy and effortless, so I take out of the gate very fast, sometimes at a 10mph pace for the first half mile.

Mile 2 - 7:40-8:00 Mile 2 hits me hard, and I often slouch the last half mile of it as I feel my legs begin to tighten up and my stride shorten.

Mile 3 + 4 - 8:00+ These two miles pretty much kill me. I struggle to maintain my speed, and tell myself to just keep slogging through it. My stride is reduced to a fast leg shuffle as soreness builds.

Mile 5 - 7:40-8:00 I can usually get my mind together by the last mile to tell myself I need to lengthen my stride despite the pain and suck through it for the 8 minutes or so it will take to make time.

It sounds like your mile splits are the problem. Any serious runner will tell you that dead-even splits are what you should aim for, meaning each mile time in your long distance run is exactly the same. Don't start out so fast on the first mile.

[Uglyguns]

Well, first off your not running distance. Six miles and under is not what I would consider distance. Your splits are bad. About 10 seconds is the most you want to deviate. Your shooting out the box and falling off almost immediately.

You should be running drills 8x400m, 4x800m, 2x1600m,10x100M and some 3 on/ 1 off work. Those types of drills with give you a hard look at your splits and what your body is really doing and can handle.

If your goal is to run five miles don't run five miles. Sounds dumb, but it doesn't help you. Do either shorter higher output runs or longer less output runs. Drills should be the bread and butter with a run or two sprinkled though out the week.



Start here http://www.crossfitendurance.com/

V/r
Uglyguns

[Uglyguns]

Also stop running in the VFF's. They promote bad form for just running. Pick up some Inov8 230's if your lifting and running or 185's if your just running.

V/r Uglyguns

[sniperfrog]

Everyone has had some good advice but I'll just reiterate that your starting way, way too fast. My first mile is always my slowest. You just can't recover from starting out balls to the wall even if it's for just a half mile or so.

[Ironman8]

Also stop running in the VFF's. They promote bad form for just running. Pick up some Inov8 230's if your lifting and running or 185's if your just running.

V/r Uglyguns

How exactly do they promote bad form??

[Uglyguns]

How exactly do they promote bad form??

Over compensation. People go from heel striking to toe running because FF force you not to heal strike. So people start running on there toes which is counter productive to being fast. While your suppose to land on the ball of your foot a lot of fast runners heel strike.

A lot of coach's even recommend it to get on with the running because they know your going to do it anyways. Most "good" running coaches will tweak your form and focus on the running, breathing, arm swing etc... Your natural running style will serve you much better then trying to switch up everything your body has naturally done since you were a baby.

FF are not the answer, but because there new to the none CF world it's becoming very fadish. I had five fingers when they first came out and like the rest of the CF world I've progressed to 230's. A lot are now using the merrell's, but they burn up on rope climbs so I haven't tried them. For running I like 230's or 185's if you want a track only shoe.

Disclaimer : I'm a Crossfit kool aid drinking firer breather not a running coach. But, I've taken two Pose running clinic's and I've had my running critique by CFE coach's and put on Video and evaluated. I'm an all around guy with a bias toward strength. My Dead lift is 455, Stick Press is body Weight 185, Back squat of 335. I'm 183lbs and run a 5k in 21-22ish min. 2 mile is 13:30ish. 10k is right at 44 mins as of last month. I also hate running, so I prefer to be as efficient as possible.

V/r
Uglyguns

[santi210]

All of these suggestions are good workouts but the one thing everyone failed to mention is your heart rate. You can run 10 miles but if you are not working your heart enough its all for nothing and you will not see the results you want. Same theory applies to weightlifting. In order to increase in strength you must increase weight. We all know that during a run your legs are not the first thing to go out. The thing that kills people is their cardiovascular stamina. There are three things you need to know before setting your running goals. They are as follows:

Resting Heart Rate= # of heart beats per minute
Before you do this take 5 minutes and relax. Do not thing about what your rate is going to be or anything else that will get the heart pumping. This will screw up your number.

After you got this done get your Max heart rate. MHR is simple. Take 220-age and that is your MHR. This is the number you do not want to go over when performing any cardio exercise. There is a strong possibility you will go into cardiac arrest...not a good thing

So you got both of those number right? Now we can calculate your Target heart rate. This is the number that is most important. If you really want to see an increase you must hit this heart rate when you run. Now this might mean that you can no longer run a full 2 miles at this rate but thats not the point. The point is keeping your heart rate where it needs to be so that when you do run the 2 miles it will be alot easier which in turn decreases run time.

Here is the formula to get your THR- (MHR – RHR=HEART RATE RESERVE) (0.70) + RHR = THR

No matter what running plan you choose from (interval, long distance, ect..) you need to make sure you are hitting that THR or you will not see the results you want. My suggestion is to go out and but a heart rate monitor and use it while running. Monitor your heart rate and push yourself to stay within that prescribed number. If you can do that for only a mile then thats fine but the next time you run you will probably be able to do it for 1.25 miles and consistently increase over time.

[Uglyguns]

All of these suggestions are good workouts but the one thing everyone failed to mention is your heart rate. You can run 10 miles but if you are not working your heart enough its all for nothing and you will not see the results you want. Same theory applies to weightlifting. In order to increase in strength you must increase weight. We all know that during a run your legs are not the first thing to go out. The thing that kills people is their cardiovascular stamina. There are three things you need to know before setting your running goals. They are as follows:

Resting Heart Rate= # of heart beats per minute
Before you do this take 5 minutes and relax. Do not thing about what your rate is going to be or anything else that will get the heart pumping. This will screw up your number.

After you got this done get your Max heart rate. MHR is simple. Take 220-age and that is your MHR. This is the number you do not want to go over when performing any cardio exercise. There is a strong possibility you will go into cardiac arrest...not a good thing

So you got both of those number right? Now we can calculate your Target heart rate. This is the number that is most important. If you really want to see an increase you must hit this heart rate when you run. Now this might mean that you can no longer run a full 2 miles at this rate but thats not the point. The point is keeping your heart rate where it needs to be so that when you do run the 2 miles it will be alot easier which in turn decreases run time.

Here is the formula to get your THR- (MHR – RHR=HEART RATE RESERVE) (0.70) + RHR = THR

No matter what running plan you choose from (interval, long distance, ect..) you need to make sure you are hitting that THR or you will not see the results you want. My suggestion is to go out and but a heart rate monitor and use it while running. Monitor your heart rate and push yourself to stay within that prescribed number. If you can do that for only a mile then thats fine but the next time you run you will probably be able to do it for 1.25 miles and consistently increase over time.

False logic.

No one mentioned heard rate because it's a non issue. Your heart will beat and you will breathe end of story.

http://www.crossfitendurance.com/faq/ Good overview of how your body works and what the difference between anaerobic vs aerobic capacity is.


V/r
Uglyguns

[sniperfrog]

All of these suggestions are good workouts but the one thing everyone failed to mention is your heart rate. You can run 10 miles but if you are not working your heart enough its all for nothing and you will not see the results you want. Same theory applies to weightlifting. In order to increase in strength you must increase weight. We all know that during a run your legs are not the first thing to go out. The thing that kills people is their cardiovascular stamina. There are three things you need to know before setting your running goals. They are as follows:

Resting Heart Rate= # of heart beats per minute
Before you do this take 5 minutes and relax. Do not thing about what your rate is going to be or anything else that will get the heart pumping. This will screw up your number.

After you got this done get your Max heart rate. MHR is simple. Take 220-age and that is your MHR. This is the number you do not want to go over when performing any cardio exercise. There is a strong possibility you will go into cardiac arrest...not a good thing

So you got both of those number right? Now we can calculate your Target heart rate. This is the number that is most important. If you really want to see an increase you must hit this heart rate when you run. Now this might mean that you can no longer run a full 2 miles at this rate but thats not the point. The point is keeping your heart rate where it needs to be so that when you do run the 2 miles it will be alot easier which in turn decreases run time.

Here is the formula to get your THR- (MHR – RHR=HEART RATE RESERVE) (0.70) + RHR = THR

No matter what running plan you choose from (interval, long distance, ect..) you need to make sure you are hitting that THR or you will not see the results you want. My suggestion is to go out and but a heart rate monitor and use it while running. Monitor your heart rate and push yourself to stay within that prescribed number. If you can do that for only a mile then thats fine but the next time you run you will probably be able to do it for 1.25 miles and consistently increase over time.

To check your resting heart rate you should really go to sleep with a heart rate moniter on then check it as soon as you get up. Just sitting around for 5 minutes isn't going to get it as low as possible.

220 minus your age is not a very good way to get your max heart rate. This is an old formula that gives a ballpark figure but can be way off. There are newer formulas out now but the best way is to actually get yourself evaluated by a physiologist.

I'm 38 and I can get my heart rate up to 191. 220 minus 38 is only 182.

If you're going to use a heart rate moniter, then your target heart rate will be different for the workout you're doing. If it's a tempo run you may want it to be 90% of max. If it's an interval workout than it may go from 75% to 100% and back again during the interval.