roadwork?

Haven't done any roadwork in months due to bad knees. My knees are ok at this moment, perhaps I'll try again soon. I've been biking a lot lately.

 

Just wondering, what is everyones definition of "running", steady state for the 2-3 miles or intervals at a faster pace?

And what kind of times you guys running 2-3 miles? I ran just over 2 miles in 14:30, which I think is kinda slow.

 

yaah thats pretty slow. BTW i sprint 1 a week jog 2-3 1 a week and mix it up 1 a week.

 

I do 2 miles usually 4-5 times a week, but i live on a mountain, so a lot of hills and ****, but it is actually nice running around here cause its peaceful most of the time..

Better to run at night so you can see headlights on the windey ass road i run on though...

EDIT: I run that in 13:00-13:30, or somewhere around there.. Never been a fast runner though.. Sometimes if my joints start to feel ****ed up ill run like a 15 though..heh I usually run about 75% speed the whole thing and jog/walk the last 1/4 mile.

That brings up a question, can anyone reccommend something to help my ankles/knees when running, any different stretches or anything that help a lot.. Cause a lot of times my ankle especially starts to really get banged up after 2 or 3 days of running..

 

Only thing I could recommend is new trainers.

 

i run 3 miles 5 times a week

 

Yeah, I try and alternate running and swimming.
Run 3 miles 3 days a week and swim continuously for 20min twice a week.
Sometimes I take one of the days I run and turn it into a sprinting day.

 

I do every second day in ~250 meter stadium:
2 circles - slow
2 circles - medium
2 circles - fast
2 circles - siderunning, left (not sure how it is correcly called in English)
2 circles - backwards
2 circles - siderunning, right
2 circles - fast
2 circles - medium
2 circles - slow

 

I used to do 4 miles 4 days a week (monday through friday mornings, with one day off) but now I tend to do 8 miles on Sunday and 4 miles two mornings during the weekday. Sometimes I mix it up and do hills though.

 

Not the greatest runner in the world. Do about 3 miles i run to a forest near me which had a footpath of about 1.2 miles run that twice do some sprints and head home. So not a great deal. Relentless if ur knees are hurting you , have you got some decent shoes ? This is a uk site where i got mine but if ur in u.s have a look at the guide section and it explains about different shoe types for running. I used to get terrible pains but not now iv got a decent pair of runners ( no im not gunna use work or army boots just cos its old skool lol)


http://www.sportsshoes.com/misc.php?page=rightrunningshoeforme