ILX running running thread

get some yak trax bruh

ok those look awesome

I have some. Hate them. Feel like they fuck up my form.

Least favorite sidewalk conditions to run in. I'd rather it be a couple of inches of fresh snow than this. It's not too bad if I keep running but if I have to stop at a light, I slip almost every time.

http://farm9.staticflickr.com/8215/8317316115_a7fbc87d85.jpg

it's tough to WALK in that ice tbh - snow isn't ideal but fine because it's not slippery. pretty sure my first major running injury was the result of running in icy conditions and having to constantly twist to dodge ice patches.

just completed my first post-xmas run, probably my favourite of the year because it feels so needed.

interview w the guy who wrote that book http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html

Yeah, I read that a few days ago, very interesting. I've started doing some non-weight bearing core exercises three times a week. Not exactly sure what I'm going to accomplish, but I am certainly sore from them.

soreness accomplished

signed up for my first official half-marathon today (first official run ever) - do you guys follow training regimes or just generally start building distances? i found this and it seems like it might be useful: http://www.runnersworld.co.uk/racing/rws-10-week-sub-150-half-marathon-schedules/97.html

i've probably done 11/12 miles maybe three or four times before in my three years of running. i'd average about 12-16 miles a week, though I think I could push myself harder really as I've been doing it for quite a while.

Seems like a reasonable plan as long as you current base is already near 20 miles a week. Interesting it has lots of interval/speed/hill work.

Not sure why it is billed as a sub 1:50 plan though, especially when it doesn't list any specific paces that you need to train at. Very much a perceived effort plan.

went for a run on strava and my iphone stopped recording part way through

can I edit the run to add in the omitted section?

Hmm, never used the app.

super annoying

Happy running in 2013 everybody!
Laryngitis+cold set me back a month, but I'm up and running again. Set a not so ambitious goal of running a half marathon in a year's time as I prefer running at low temperatures and the one I'm going for has a 7 km stretch on the beach that's somehow very appealing to me. Currently running 10 km comfortably, will be extending that to 15 in the coming months.

is strava a tracker? nike plus keeps fucking up my times lately, can't be sure if it's since i've been wearing more clothes for winter and covering up my phone affects the signal.

Looks to be. I think I looked at it once before, but I already upload my workouts to RunningAhead/Dailymile/Garmin Connect/Fitocracy and two local applications Ascent and Garmin Training Center. Don't think I can handle much more.

Week 3 of working with a coach and it is going well. Workouts have been extremely varied, so it keeps things interesting. 10K race this weekend and it makes me slightly sick to my stomach that my goal pace is going to be 7:15 to 7:20 pace. My 8K several weeks ago was at 7:14 pace, but it was... difficult. Theoretically I should be able to hold it though.

Had a good weekend, ran both Saturday and Sunday, about five miles each day. I'm doing this half-mara with my brother, nice surprise to find myself fitter than him when we trained at the weekend as he's traditionally been way more active than me. After one training session already it's become competitive in a fun way.

i ran past this house today and in the driveway was was an ol basset hound dog half heartedly barking at me and wagging his tail, i gave him a lil hey buddy and continued on, then like fifty yards later i hear the tell tale jingling of metal tags and sure enough bro dawg is following me, i stopped and told him to go home but he just started jumping around and barking excitedly like lets go man come on, i was like okay they have this big field next to their house maybe hell stop once we get to the edge of his territory, but he did not, he was so ready to go on an adventure, i turned around and he followed me back to his house where i watched a kid in a boy scout uniform try to chase him down for five minutes before his mother gave him an open face peanut butter sandwich to lure the dog in with, even that took a while, he did not want to give in, felt bad for the lil dude he just wanted to party, im sure he doesnt get walked enough, his name is flash

http://www.buzzfeed.com/daves4/basset-hounds-running

thats what it was like! i would be lying if i said i didnt consider running all the way home with him then driving him back, such a spirited fellow

-So the 5K I ran last month, I thought I got 5th in my age group, but I got an email from the race director and I actually go 3rd, so I won an award! A little tiny medal.

-PR'ed in a 10K race yesterday. 44:55, 7:10 faster than my last 10K (2.5 years ago). Was sort of shocked how easy it felt. Got 19th place overall, out of 706 runners. Also shocking, the best I've ever placed overall in a race. Only got 5th in my age group though.

-Half marathon in 2 weeks.

Are you chalking those fast times up to your coach? Very cool either way.

Not yet, since its only been 3 weeks now. He's had me do a lot more speed work though, so my confidence that I can maintain those speeds is going up. So far so good.

Took the last 8 days off due to travels and it just seemed like a good idea to rest my legs, then went out this morn at about 6. It was super dark due to fog, and I'm running thru rock creek park in DC. All of a sudden i feel a sudden and solid scratch on my head, thru my baseball hat. Turn around and a big-ass owl (I think, i really only saw a silhouette) is flying away. It came back and got me again about 1 min later, then I was completely spooked and ran like heck to get away. Birds creep me out.

Owls will do that. Fuckers. In Chicago we have Red-winged Black Birds that attack during their nesting season, all along the lakefront path.

hah owl awesome

Did I post this pic her yet? New kicks.

http://media.dailymile.com/photos/581515/72650364cf0b1232b8e9caa30deeee3c.jpg

Brooks PureFlow 2 and Asics Gel Lyte 33's.

man i havent bought new shoes in so long

well new running shoes

have mostly been avoiding this thread of late due to a bad conscience. didn't really get much running done during november and december, somehow i managed to keep up my peak biscuit intake though, so i'm not feeling as trim as i could be. need to get back into RIGHT NOW, have long been planning on doing the brighton marathon in mid april. amazing how these things creep up on you, cos the last time i really thought about it i still had ages to prepare. plan is to clock up as many 40-60 mile weeks as possible, be nice to do 8 or 9 of those. focus will be on the long sunday run, but what i also really want to manage to do this time is get in a regular midweek 8-12 mile run and run it at about 30 secs per mile faster than my marathon pace. i think it's really my speed endurance that is holding me back, cos i can plod on and on for ages or otoh run relatively fast over shorter distances, but i'm really out of practice at keeping a good speed up over a sustained period. other priority is MORE SLEEP, but getting to bed early is something i find almost impossible to do

new shoes here too btw, picked up a couple of different pairs of asics 33 range things, can't remember what, but they were in the sales and looking at them you can see why they were reduced cos they're both absolutely hideous to look at, very fluorescent, bright greeny yellow, and i sort of love them. previous shoes were also asics 33 something-or-other which i found to work really well for me in terms of both comfort and injury-free running. have been really concentrating on good forefoot striking running form and its been gratifying to see that all the wear on the tread was on the front portion of the shoe. my one gripe with them is that they didn't really last very long - my big toes wore through the upper and the soles have started to become unglued and they now flop about. had them for about six months so they prob needed changing anyway, but normally my shoes go on forever without actually physically disintegrating.

What's your goal marathon pace?

I have 6 pairs of shoes I'm rotating now. Four PureFlows, the Ascics and some Merrell trail shoes that I rarely use. Need to retire a couple of them. When you do get up to 40-60 miles a week, you can go through them quickly.

Here's my workout for tonight. Warm up for about 2.5/3 miles then 5 x 1200m @ 6:30-6:40 per interval with 60 seconds rest in between intervals. Full recovery for about 3 minutes. Then, run 6 x 200 at a pretty hard effort with 90 seconds rest in between intervals. Cool down for about 2 miles.

I think it will be a fun workout, if the weather was better, but it is going to be around 25 degrees. The worst is the recovery/rest intervals, because I'm covered in sweat and suddenly not moving or jogging. Freezing.

Goal marathon pace at the moment is 7'15" per mile though not sure how grounded in reality this actually is. PB is 3 hrs 14 mins and I would love to beat that. Got a half marathon in Feb so that should tell me how I'm doing...

Are you running your intervals on a track or with a group or what Jeff?

I program them into my Garmin. Really makes it where I barely even have to think about it. It just vibrates and I run within the pace range it tells me. I rest when it tells me to rest.

Here's how I set up tonight's. I give myself a wide pace range, otherwise it keeps barking at me to speed up or slow down. I just make a mental note that I should be in between 6:30-6:40.

http://farm9.staticflickr.com/8047/8383959654_ffce1c73de_b.jpg

7:15 pace, ha. That's my 10K pace. If only I could hold it for 20 more miles. I think if I have good training up until the fall, I can realistically get close to a 3:30 for a full. And I don't get injured and I figure out nutrition on long runs.

oh that's handy! only way i've been able to make myself do fast intervals in the past is on the track with someone yelling at me every lap

got a smartphone? the runkeeper app also allows workout programming, although a bit less elaborate than garmin's i think.

xp - lol!

i haven't run in a while and kinda feel like i'll know when i want to start again. that time is not today.

i'm planning on starting up the running again soon. but not this week. i'm starting to learn how to cook this week, and i can only do one good thing a week

My run tonight put me over 100 miles for the year. You know when I went over 100 miles in 2012? April 6th!

ur a machine

i'm going to do another 5k program starting next week. of course the store that puts it on only sent an email about it today and i haven't run in months (i go to gym to lift, which i much prefer over running, and it's dark when i get home from work). so i ran today for one mile and my lungs are burning. oops.

im basically like hills only now, no incline im just not inclined to run on that, in min im gonna do ~7mi thats m/l out and back over a big hill

harbl u should do lifting and running, theyre v complimentary, even just like hop on the treadmill for 20mins after u lift

i do pull ups and a lil core stuff after i run is my vers, pull ups are kinda like lifting weights except youre lifting yrself think abt it

yeah. i'm too weak to do pull-ups! bc i'm a girl. i'm working on it though. the schedule just says this week 20 min run during the week and 25 min on saturday so i can def handle that.

ha yeah not everyone can be as ripped as me, and if you were it might shake yr flimsy gender constructs to their core, anyway you could always do assisted pull up if you want

how do you all run when the pavements are icy? it's got to the point where walking is a bit of a calf workout even on gritted pavements. just wait til conditions are good again?

just keep yr head above yr feet dawg

take little steps

^this. I actually find it easy to run on ice if I go slow. Problem is stopping at stop lights. I slip almost every time.

I ran on Saturday in v icy conditions, use sidestreets and run on the road, assuming your area is fairly quiet or it's a quiet time. And get into a park area for as long as you can, I found on Saturday the grass in the park where I run was firmer and generally more pleasant to run on than usual.