ILX running running thread

I really am obsessed about this shit. If I wasn't injured, I totally would be kicking ass right now.

this mile by mile route description is sorta freakin me out:

Mile 5.45– Lower Camp Bird bridge (9755 ft.), spanning Sneffels creek. At this point the runner might philosophize a little and consider just where he or she is in this effort called the Imogene Pass Run. At this bridge you have climbed 1945 feet (net) of elevation in 5.45 miles, at an average of 356 ft./mi., or 6.8% gradient overall. To reach Imogene Pass from here you must climb 3365 feet in the next 4.60 miles, at an average of 731 ft./mi., or 13.85% gradient overall. Your effort so far has simply been a warmup. The steep gradients of the named hills below you are now less than the average gradient ahead of you.

i now know i can do 10% for a while, and 15% a little bit. but 14% for 4.5 miles at 10000-13000 ft is daunting.

I ran a shorter route yesterday (~ 7 km instead of my usual 10 - 12 km) because the heat was ridiculous. I think I'm starting to realize that any muscle fatigue I feel the next day is more closely related to the heat than anything else.

i was caught in heavy rain and hail today towards the end of a 10k. it actually felt really great. i was listening to sleigh bells and felt an intense burst of energy and aliveness, running hard with the hail bouncing off my shoulders

I love running in the rain!

Ilxor, was that the longest race you've run?

9 miles in 1:09:55 today, felt good but had a bit of a sore stomach in the last mile. probably just a diet thing but will keep an eye on it for my 1/2

speaking of which half marathon is in 3 weeks now, feeling good about it actually

Ilxor, was that the longest race you've run?

Yup, by 11 miles more than a standard marathon. Really hilly and rocky, too. Effort level kinda felt like a double-marathon or so.

For comparison's sake, I ran the first 18.6 mile loop in 4:55 or so. Whereas a marathon (26.2 miles) three weeks prior took me 5:10. While it's about 7.5 miles less per loop, it takes about the same amount of time due to the difficulty of the terrain.

This may be a stupid question, but are you actually running for 5+ hours? Do you walk at any point during that time? Because I can't even conceive of that, like, at all.

Oh no worries, I took walk breaks all the time. Good to keep moving forward, though. It took me 11 hours altogether -- the 4:55 was for the first loop, then I took about a 20 minute break, then the second loop took me about 5:40 -- 45 minutes longer.

Well, that's reassuring. I just think about the human body, and how we're all *more or less* built in the same way, yet some people are capable of...running for 5 hours straight? 11 hours in one day? it's just amazing, that's all!

Well done, sir.

My ortho appointment went well today. He said that my progress was good and gave me a cortisone shot under my right ITB. Said that there is no reason I should discontinue marathon training.

16 miles this weekend. Hope I can make it. If I do it will be the longest distance I've ever run.

Almost got to run in the rain tonight! Instead it was just tons of lightning and cold thunderstorm breezes, which isn't bad at all. Six miles. A drag worm yelled "run Forrest run!" at me as I crossed the Pfluger pedestrian bridge.

Also, damn, 60k is pretty amazing.

ah, cortisone was like magic for me when my shoulder went. id get like 6 to 8 weeks of relief before relapse. of course, after three cycles of that shit, i had 1/2 inch of my collarbone resected to actually solve the problem.

Ran 7 miles yesterday, first time after my cortisone shot. Decided to ditch the run/walk and it went pretty well. Other than being really exhausted. I was able to keep it under a 9 min/mile pace.

it seems to me that my running efficiency has to be completely awful-- at least thats what id like to believe is going on. so i was looking at ways to improve my efficiency. one suggestion was to try to keep my stride cadence at 90/min. so i downloaded a metronome w/ 180bpm to my mp3 player and went out to run.

wow, this was very very hard for me. at first i felt like i was taking tiny tiny choppy strides to keep my turnover in sync. running with this turnover rate with a manageable stride length ended up just slightly slower than my tempo pace, but seemed very stressful. anyone out there ever measured their turnover, or done a metronome drill?

That sounds dreadful. I try and keep my strides short, but I don't worry about it that much.

Several recent studies have shown that if you spend your time running with your knee flexed to 30˚ is when the ITB is most likely to cause irritation. So it's recommended that you run shorter distances, but faster. Doesn't jive well with marathon training though.

i did the metronome thing and it was horrible and stressful

might be easier (and more fun) to run to music at 90 bpm than a metronome? just googled "songs at 90 bpm" and got lots of suggestions...

heard some barefoot running guru on the radio yesterday. uggh. i mean, i am open to barefoot running, but wasnt aware it also cured cancer and scurvy. (note: he didn't actually take his claims that far. it just started to sound like "MONORAIL!")

http://www.thebestsongs.net/90s_workout.html

hahahaha

"Going the Distance" by Cake is a 90s song at 90bpm. coincidence?

Holy shit I ran 16 miles today.

good stuff!

I played two games of football in two days this week, having not played for two months, and I can barely walk today - I swear, just lifting myself off the couch is very painful : /

I don't want to say I'm cured yet. I felt at one point that my ITB was going to start hurting, but it never came. But I have been able to run a total of 25 miles and 23 miles for the last two weeks. Still slow as fuck though. The injury really took my little bit of speed away.

http://connect.garmin.com/activity/45732585

this 13 mi was by far the hardest running workout ive done. it was like being roasted on the open sun-exposed ascent. i had one 20 oz bottle of heed in a holster, another in hand for the first 3 miles, and packet of delicious sportbeans. i actually felt great for about 8 miles, but by the time i hit the middle of the descent i was just so overdone.

btw the 3M Transpore solution to nip chafing is legit- cheap and bomber.

my last debilitating running injury was peroneal tendonitis, and resulted in a several year hiatus from running, as i basically gave up on running. so now, 3 weeks to go to ipr, i'm feeling bad sensations in the same place. not pain yet, but definitely something, like a hot spot but inside my foot rather than on the skin. strange thing is, i now think the irritation is caused by my shoes being too cushioned. anyone ever hear of that? my asics kahana 4s are stability shoes, but really cushioned in heel and midfoot. i switched back to my old asics kahana 3s today, which are much firmer (and a bit old), and my foot felt fantastic during and after the run.

i hope this is the answer to avoiding injury, but i kinda need new trail running shoes now, not long before race.

peroneal tendonitis was my very first running injury. that led to me getting custom orthotics.

you always remember your first fondly

i guess i need to go barefoot. btw i am now seeing barefooters running on cherry creek path on first leg of my bike commute.

No! It's a trap!

have you considered vibrams?

yeah. the missus was a v. competitive runner, still runs, and she is considering them. for her, it will just mean re-learning/adaptation. for me, i don't know how much longer i'll be running, or if i'll go back to cycling all the time after ipr and maybe rocknroll mara denver. i dont really feel like re-shodding/re-learning how to run if i'll soon be bailing.

http://connect.garmin.com/activity/46397599

todays long run sorta makes me think i should reconsider ipr in two weeks. i rode my bike up mt evans part way, then ran 7.5 miles up, 7.5 miles back down to bike. the last 3 miles were just abysmal. maybe i was hunger flatting, but also my legs hurt so bad, i walked a bit.

man, if i can't run 15 miles of gentle climbing on the road at 13000 feet, how can i do 18 with brutal off road climbing?

did experience a nice august snow squall during the descent, fortunately the weather turned back around- i was not at all properly geared for soaking snow.

I couldn't make it 100 yards of that route. Hills suck.

Holy shit, I just ran another 16 miles. Really wanted to die those last two miles. It would have been an honorable death.

amazing, that's great.

just did 5 mi on mtn singletrack in new vasque mindbenders. really nice, almost perfect.

i tried on at least 12 different shoes sometimes in more than one size. what a pain in the ass.

got my half marathon tomorrow

think I peaked two weeks too early

oh well; here goes nothing

skaterboarding > running

http://i.dailymail.co.uk/i/pix/2010/08/27/article-1306591-0AEC3003000005DC-395_468x294.jpg

I run with a helmet.

Also, holy shit I ran 17 miles today.

If you want to hear me babble some about running, I'm going to be on The Marathon Show podcast tomorrow. Talking on a panel with some other first time marathoners. The details: The Runners Chat Show show by The Marathon Show - http://tobtr.com/s/1242668

ouch! cozen - skating accident?

http://www.dailymail.co.uk/news/worldnews/article-1306591/Skateboarder-makes-miraculous-recovery-doctors-saw-half-skull.html