Any cross country runners?

[vicki]

Looking to train for long distance running. Right now, I'm in decent to good shape but I can't run more than 2 miles without stopping. The season's ended for ultimate so I want to look for something else to motivate me to stay active during the winter until the spring season starts up again.

I have a few questions:

What is a good heart rate monitor?What is a good time goal?I am used to sprinting so I usually start off at a fast speed and kinda burn out, hence the inability to run long distances... what is a good speed to go at?

Thanks.

[nismofly]

no cross country here but i row crew religiously. theyre very similar training wise, i suppose, there were a few guys i rowed with that did cross country in the fall and crew in the spring. we ran like 10k's every day, 7 days a week, for a few years, and i tell you im probably just as good of a runner as a lot of the kids i knew on XC. i dunno. train with the crew team over winter, lot of running and aerobic, also a lot of strength training and endurance rowing, they work really good together. and what we did running 10k's for speed was really just push ourselves, even if we were burned out, because the way i look at it is you want to be past burned out after a training run because you want to be able to go that speed in a race i guess, and get the endurance and stamina to go that speed for that distance.

i dunno hope i helped a little. lol

[vicki]

That's the thing the semester ends in 2 weeks and I'll be home so I don't want to rely on someone else for work outs. I want to do it independently.

[nismofly]

ya we ran by ourselves, that was self inflicted torture i suppose, but we won every race by incredible margins too.

id just say if you dont want to take too much time per day, try running a 5k every day, get your time somewhere around 18 min or so, for two weeks thats still a good start. depends also what is your approximate mile time? as you can see thats running 3x6 min miles, so maybe even a little slower, to start. all depends on how you feel after you try it a few times.

[Rex]

Most "training" schedules for running list times and paces, not distance. A training schedule that consists of distances would be more long the line of marathon training.

If you start out with a 30 min run and work up to 45' & 60's, you should be able to build both stamina and pace. Look to cover about 3.5-4 miles in 30 and about 7.5-8 in a 60. If you're doing that (or more) then start looking for a more organized training program and some competition.

As for "making" yourself stay on pace, the best tool I've ever used is a treadmill. Set it at a good pace (depending on condition, stride, etc) and make your self keep up as long as possible.

Good luck and get some real good, properly fitting shoes.

[Rex]

Here's a link to a local (to me) running store with lots of information.

[DriftFactory]

The best way to train yourself on pace is to sing cadance. (just make sure you don't sing out loud or everyone will stare ) Treadmills are a waste imho because it is not even close the the stress that you go through when actually running.

[Florida240sx]

I use to run x-country back in school. I had been playign soccer for 7yrs so my endurance was up. When i was 14 noone could beat me in a race. Was going against some 17yrs old too. The one competition race we had between 3 schools was a 2mile race 50 kids. I was last place at the start for the 1st 1/8mile thne i passed half the field by the 1/4 mile and ended up getting 4th because I stepped on alog an busted my arse. If the finish line didn't narrow down at the end would of had 3rd and know if i didn't fall i would of had 2nd for sure 1st I can't remember how far away he was. Depend on what kind of long distance you want to do. This kids were all sprint and had awesome speed at the start but got passed cuz they wore out too quick. Just make sure to take water with you if you plan to make long runs.

[nismofly]

Most "training" schedules for running list times and paces, not distance. A training schedule that consists of distances would be more long the line of marathon training.

thats my problem, we have two running courses available for our workouts, both 10k runs. so we just run that at a fair pace, average about a 6 min. mile. then again like i said, im not a runner either. for crew we do practice a set distance, because every spring sprint race is that same set distance. (1500m) so thats the way we do a lot.

we do sometimes have practices where we row on rowing machines for a set time and see how far we can go...those are nice and fun but they arent the actual races of course.

[gabossie]

X-Country, track, and soccer were my big sports all through school. There is a completely different strategy to a race and simply running for fitness and recreation. I don't remember all the heart rate info, but I never put that much effort into that when I used to run anyway, I would just run... alot. Unless you're looking to start competing, I would just get a trail map of your local state park and find some nice runs. See how far you can go, then use your own results as a benchmark rather than a specific time. Then you know how you've improved over time and you can go for longer runs.

[Bronze MFP]

The best way to train yourself on pace is to sing cadance. (just make sure you don't sing out loud or everyone will stare ) Treadmills are a waste imho because it is not even close the the stress that you go through when actually running.

If that ain't true, I don't know what is. I can run like a madman on a treadmill, but if i'm out running in a park or something, the first hill i come to usually kicks my ***.

[nametakennow]

Running... eeek...

I'm really awful at running, probably in part because I grew too fast and screwed up my feet a bit... I run distance pretty slow, but I've never pushed myself for a truly long distance run.

Oddly, even though my running sucks, I can swim damn near forever and it's no thing. Swim team > cross country, track, football, anything. For your Ultimate, if your sprints are already okay, you might consider building up endurance by swimming (it will also work your triceps and such for throwing). Several X-Country people swim once that season ends (talking my high school team, btw) and do pretty well with it. Sadly, CX tends to deteriorate their upper body, so they do have to work that balance... but yeah, think about it. Though PA... might be kinda cold, but that's what indoors are for...

[vicki]

I just got back from the gym. I ran in the indoor track because it's windy and cold as hell outside. I ran for 20 minutes straight, walked one lap, then ran for another 20 minutes straight. Guess that's a good place to start. My goal for tomorrow is 30 continuous minutes.

Thanks for all your comments.

As far as swimming goes, I can't swim well but it's something I'm also looking to improve. Waiting for my school to offer adult swim classes. *embarrassed. Haha

[nametakennow]

Nah, that makes sense. Not everyone was exposed at a really early age and took lessons for years like I did. But yeah, definitely look into it.

I say that, in part, because swimming you can do forever... eventually your running/Ultimate abilities will be hampered by age, but swimming is very gentle and builds joints and such.