ILX running running thread

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I couldn't find the old thread where we were talking about this, so here's a new one.

First of all Sanoodi is awesome. Much better than Google Maps Pedometer for keeping track of your runs. Here is my run from this past weekend, the longest distance I have run in my adult life. Yeah, I was going slow and basically shuffling my feet for 8 miles, but it felt great.

Jeff, Monday, 25 June 2007 17:08 (fifteen years ago) link

After years of mocking, I've suddenly got into running (mostly because I can do at 2am after work when everything else is shut). I haven't bought any fancy tech yet, because I know that way lies importing specialist kecks from Japan that reduce drag coef by 0.002 somethings, but could definitely do with some proper shoes.

stet, Monday, 25 June 2007 17:17 (fifteen years ago) link

one year passes...

I wish to talk about running.

I can run 5.5 miles now (52 min.), which is truly astounding to me b/c there was a time not too long ago when I could not run a single mile.

So - what is your time? How far? Where? Etc.

differently valid (Jesse), Wednesday, 25 February 2009 16:03 (thirteen years ago) link

i am trying to go farther b/c i'm doing a half marathon in may but i have a weird thing where i'm afraid to go far away from my house because what if i break my ankle and have to limp 5 miles back or something? so i go in loops a lot. also i hate running when it's light out. wtf is wrong with me?

я рилли (harbl), Wednesday, 25 February 2009 16:30 (thirteen years ago) link

I've thought about running farther out than I can run back. Do you live somewhere w/ public transit? If not, I'd advise that maybe you bring cab fare or your phone so you can call a friend. I've been running on a treadmill, so this hasn't been a problem. When spring comes I'll take it outside.

I don't know about running when it's light out! What is it that bothers you about it?

differently valid (Jesse), Wednesday, 25 February 2009 16:41 (thirteen years ago) link

i dunno, people looking at me and stuff. and you can see how far away stuff is so it makes it feel like more effort. running is such a mental thing, i can't even make myself do it sometimes because i'm remembering that last time was hard, even though it was also fun.

we have public transit, i could do that

я рилли (harbl), Wednesday, 25 February 2009 16:46 (thirteen years ago) link

two weeks pass...

Did my first run across the Brooklyn Bridge yesterday -- lots of fun. Total run was something like 3.2 miles.

Bonobos in Paneradise (Hurting 2), Tuesday, 17 March 2009 16:13 (thirteen years ago) link

Started running again for the second time in my life ever. Gave it up after my first 10k, found it too boring. Gearing up for a more manageable 5k in june sometime, hoping to break 20mins.

ledge, Tuesday, 17 March 2009 16:23 (thirteen years ago) link

am ratcheting up my irregular runs into regular ones - dunno how far it is but i usually run along the dalston canal from queensbridge rd to victoria park (approach rd) and back again - cracked some sort of barrier this week when i managed to do it all in one go, rather than stopping to die halfway through.

running tips would be appreciated, actually - basic stuff like pacing, breathing correctly, anything which makes it all more effective which a novice might not be aware of. i am so unbelievably shit at pacing myself.

lex pretend, Tuesday, 17 March 2009 16:33 (thirteen years ago) link

Am an amateur myself but "go slower" sounds like it might be good advice. When I first started I was almost sprinting, could barely do 100m let alone 10k. Then I figured out that maybe I should take it down a notch. Think jogging not running.

ledge, Tuesday, 17 March 2009 16:38 (thirteen years ago) link

Some friends I run with barely go above walking pace...

ledge, Tuesday, 17 March 2009 16:39 (thirteen years ago) link

Key is not stopping: I'm not sure how far you go, but better to go from 30 mins at whatever slowish pace feels comfortable, then 40, then 50 etc...Eventually speed will follow, but until you learn to breathe evenly (ie maintaining a steady pace), it's hard to relax and enjoy it.

I run every other day, normally 3 laps of Prospect Park, which takes 80-90 mins, and is about...11 miles? I used to run the Brooklyn bridge and round seaport, battery, and up the west side highway - there are some good routes around there.

paulhw, Tuesday, 17 March 2009 16:39 (thirteen years ago) link

i guess it's better to run further/for a longer time and slower than to push yourself wrt speed but only manage to run for half an hour, then?

lex pretend, Tuesday, 17 March 2009 16:48 (thirteen years ago) link

agreed.

paulhw, Tuesday, 17 March 2009 17:58 (thirteen years ago) link

stopping is ok if you plan to start up again though--if you break up an hour run into 15-20 min segments walking a couple minutes in between it can be good for your endurance

i want to start going a little faster soon, my "short" run now is 3.5-4 miles but i think i want to add a day per week of intervals or pyramids? suggestions? i run no faster on short runs than on long runs, which is wrong.

HHooHHHooHH-oob (harbl), Tuesday, 17 March 2009 18:15 (thirteen years ago) link

A couple things I find helpful when I run

1. Try to be in your head and chest instead of in your legs, if that makes sense. Like focus on your upper body moving forward and not your stride (though you should check your stride from time to time)

2. Keep your torso/shoulders somewhat moving and loose -- this might just be personal because I have a shoulder/back problem that tends to cramp up when I run

Bonobos in Paneradise (Hurting 2), Tuesday, 17 March 2009 18:27 (thirteen years ago) link

no 2 makes sense - last week it suddenly hit me that my shoulders were SO TENSE when i was running - consciously trying to relax them seemed to make everything a bit easier

lex pretend, Tuesday, 17 March 2009 18:36 (thirteen years ago) link

Anyone have advice for avoiding shin splints? During the winter I run on treadmills and don't have a problem. But I like to run on the street when it gets warmer, and it's not long before my shins start to hurt. Shoes are obviously the main factor. Last year I bought a new pair of shoes that weren't quite wide enough and they murdered my feet and shins. Now I have a pair that fits right, but I still find that I get some mild pain in my shins after running outside. I stretch for quite a while before I run, although I often run first thing in the morning and I feel like my whole body is a lot stiffer than it would be later in the day. I wonder if that has anything to do with it.

lou, Tuesday, 17 March 2009 18:44 (thirteen years ago) link

i guess it's better to run further/for a longer time and slower than to push yourself wrt speed but only manage to run for half an hour, then?

haha, i consider half an hour to be pretty good. i usually get bored around then.

Tracy Michael Jordan Catalano (Jordan), Tuesday, 17 March 2009 18:47 (thirteen years ago) link

what i post about when i post about running

Tracy Michael Jordan Catalano (Jordan), Tuesday, 17 March 2009 18:47 (thirteen years ago) link

Today: 5k in an exhausting 27 mins.

ledge, Tuesday, 17 March 2009 19:00 (thirteen years ago) link

yeah i'm starting this tomorrow, i've made a couple false starts the last few months but time to be less slothful

velko, Tuesday, 17 March 2009 19:52 (thirteen years ago) link

Hmm, the splints. I've never stretched, and never had too many problems (sometimes heels though). I also feel less limber in the morning. Main thing, I think, is shoes. It's worth paying more ($150/year for exercise is cheap!) to go to a proper place that will analyze your running style on a treadmill, make the right suggestion (ie avoid going to a shitty chain store). Also, if you're used to treadmill / soft surfaces, the road takes a little while to adjust to - your shins are working slightly differently and complaining cos they're not used to it. So make that move slowly, if possible (a park with a dirt track?). Also, when they hurt, stop. It's no good trying to run through it, which can work with other kinds of running pain.

paulhw, Wednesday, 18 March 2009 00:10 (thirteen years ago) link

Also, harbls right about stopping if you feel like it - between each 30 min lap of the park, I often stop for a minute or two to drink water, or tighten laces, or just calm down a bit...I meant more that it's better to maintain a steady pace than to run fast for 6 minutes then stop, winded, for a few more, then gallop off again.

paulhw, Wednesday, 18 March 2009 00:12 (thirteen years ago) link

I get shin splints sometimes, but I can't really find a correlation between what I'm doing and the pain. A friend (Jeff, who started this thread) recommended that I get a gait test done at a one of these places http://www.fleetfeetsports.com/.

I've read that if your calves get overly strong compared to your shins, that your shins suffer.

W/r/t words of wisdom, I'll just tell you things I have done (I'm at around 6 miles max and usually 10 mpm). 1. Measure distance and time. Being on a treadmill really helped me with this. Or you can use http://www.gmap-pedometer.com/ to measure your distance.

In any case, knowing the distance you run and the time you spent was invaluable for me b/c it helped me to quantify my accomplishments, not to cheat, and to set new goals.

2. I vary my speeds and distances. I read stuff about why doing this is good, and it seems to make sense and it feels good, so I do it. I guess you get to work on both speed and endurance this way.

3. Double espresso. Especially if I'm feeling tired or unmotivated, a shot of caffeine can turn a slogging, annoying jog into a decent run. Also at times when I've been trying to push myself to new goals, this helps. (I read this in a newspaper's health section and I also read something in a Men's Health or somewhere about how a flat Coke is perfect for when you hit a wall on a long run.)

milk plasma (Jesse), Wednesday, 18 March 2009 01:38 (thirteen years ago) link

it's good because it is a shot of sugar, so

i like to fart and i am crazy (gbx), Wednesday, 18 March 2009 02:00 (thirteen years ago) link

^ yeah i've never understood this because sugary stuff when you're exercising is so gross, and causes cramps! whatever works.

anyway i've just gotten up to 6 miles (takes me an hour but oh well!) but i have trouble running during the week so i'm doing ok with long runs but not shorter, faster ones! fail.

HHooHHHooHH-oob (harbl), Saturday, 21 March 2009 23:43 (thirteen years ago) link

http://www.doitsports.com/bboard/q-and-a-fetch-msg.tcl?msg_id=0009w6

I read a magazine article posted in a coffee shop about how caffeine before running can be a good thing.

By the way, the reason I do double espresso instead of a coffee or soda is that it's more concentrated, not b/c I think it contains more caffeine. A minor peeve of mine is when people get all het up about espresso keeping you awake for days, etc.

milk plasma (Jesse), Sunday, 22 March 2009 15:58 (thirteen years ago) link

It's strangely ILX-ish over in that board.

milk plasma (Jesse), Sunday, 22 March 2009 16:13 (thirteen years ago) link

I forgot I started this thread.

Jesse, let's run today. We'll race.

Jeff, Sunday, 22 March 2009 19:10 (thirteen years ago) link

I won't run unless I can track it somehow. Currently I use the Garmin Forerunner 305, but I'm jealous of the smaller 405 these days.

Jeff, Sunday, 22 March 2009 19:19 (thirteen years ago) link

Having said that, I haven't run since 1/4/09 when I ran 2 miles in 19:21. I was so dissapointed in myself I haven't done anything since then. Plus it's been too damn cold.

Jeff, Sunday, 22 March 2009 19:21 (thirteen years ago) link

I have only really done any serious running on the treadmill and I will not be racing you. I will run w/ you, though not today.

milk plasma (Jesse), Sunday, 22 March 2009 22:54 (thirteen years ago) link

OK, I ran. 2.35 miles in 22:21. It was pretty miserable. I think I need to go to an ENT before I do that again.

Jeff, Sunday, 22 March 2009 22:55 (thirteen years ago) link

I want to start running. I'm afraid I'll be one of those guys that gets a heart attack immediately. Oh well. Where to start? There's a gym down the block from me that's only $5 a day. Should I be intimidated by the 'gym people?' Just bought an iPod shuffle. There are lots of nice places to run outdoors here too. Is the 'runner's high' real? Help me get started!

If Assholes Could Fly This Place Would Be An Airport, Monday, 23 March 2009 09:08 (thirteen years ago) link

i think the best thing is to just make a start. and don't feel bad if you go slow! i agree with that person up there that said just keep going as far as you can, even if it's just a shuffle.

I've heard this site/program is good for starting out: http://www.c25k.com/

behind the times (gem), Monday, 23 March 2009 12:44 (thirteen years ago) link

No need to be intimidated by the gym people - they are just there doing their thing and you don't need to worry about being judged. If you're going to run on a treadmill (which I think is good to do sometimes to get realistic assessments of progress, as discussed above) getting an employee to show you how it works could set your mind at ease. They're pretty straightforward, but still.

Also what gem said - just do what you can to begin and if you keep it up, you will be fine. Following a program would be a great idea.

I don't know about runner's high - can anyone speak to that? I've heard that it's the rush of endorphins you get at some point during a hard run, but I don't know if I've ever experienced it.

milk plasma (Jesse), Monday, 23 March 2009 14:03 (thirteen years ago) link

i did the couch to 5k--didnt get up to 5k but i was doing 2 miles in around 20-25 minutes when i stopped (which is a HUGE accomplishment for someone like me). i think its helpful for the kind of person (like me) who needs concrete goals, times, distances, etc. in order to feel and measure progress. without it i would end up spending a week just sort of running for half an hour at a time and abandoning it because there was no structure. once you complete the c25k you can just go out there and start doing 3 mile runs or whatever. i should take it up again really.

rip dom passantino 3/5/09 never forget (max), Monday, 23 March 2009 14:11 (thirteen years ago) link

i haven't gotten it recently but i did sometimes get runners high when i was in better shape, like when i was 19. i think you would know if you got it though. it feels like you don't have to try and you could keep going forever, not like the struggle it normally feels like. cruisin'

HHooHHHooHH-oob (harbl), Monday, 23 March 2009 14:21 (thirteen years ago) link

I have gotten that sort of feeling. I just thought it was supposed to be some sort of euphoria. Maybe my standards for euphoria are too ambitious.

milk plasma (Jesse), Monday, 23 March 2009 15:36 (thirteen years ago) link

lol people who tell u runners high is like ecstasy are people who have never done ecstasy--its more like "being in a good mood"

rip dom passantino 3/5/09 never forget (max), Monday, 23 March 2009 15:37 (thirteen years ago) link

yeah

HHooHHHooHH-oob (harbl), Monday, 23 March 2009 15:42 (thirteen years ago) link

i try to do btwn 3-5 miles every other day & basically track totals by month which helps a lot w/ the structure and measuring aspect

johnny crunch, Monday, 23 March 2009 15:47 (thirteen years ago) link

No runner's high for me. It is miserable every single step.

Jeff, Tuesday, 24 March 2009 02:51 (thirteen years ago) link

Every winter gets me totally out of the routine and out of shape, but I'm getting started again since the time change, and since the sidewalks haven't been iced over for a couple of weeks. (I know some people get out of bed an hour earlier to go running in the cold just before sunrise, but...no, I run because I *like* it). Right now I'm only running about 3 miles a couple times a week, and I'd like to work up to more regularly running 5 miles again, hopefully approaching 10 in the summer.

I don't think I've experienced runner's high, which I've always thought is because I like to fall into a comfortable groove that I can keep up for a long time, instead of pushing myself so hard I break through some kind of crazy physical barrier...but if it's more "cruising" and less "euphoria", maybe I have!

Maria, Tuesday, 24 March 2009 03:06 (thirteen years ago) link

If what I've experienced is a runner's high, and if that experience is what others consider euphoria, then I pity those people.

milk plasma (Jesse), Tuesday, 24 March 2009 03:39 (thirteen years ago) link

I ran 2 miles today in 18 minutes, which is Very Good.

milk plasma (Jesse), Tuesday, 24 March 2009 03:53 (thirteen years ago) link

i dunno it's kind of like you feel a switch go off, i really think you would know

(lbrah) (harbl), Tuesday, 24 March 2009 11:36 (thirteen years ago) link

also do you guys run in the morning? i can't do it, i always feel so stiff and tired, and if i plan to wake up earlier to run i just end up going back to bed. i'd like to do it in the morning just to get it done but i'm wimpy.

(lbrah) (harbl), Tuesday, 24 March 2009 11:37 (thirteen years ago) link

I don't even go back to bed, I can't get out of it in the first place. I ran in the morning when I first started, but I didn't need to be at work very early then, so it was easier.

Maria, Tuesday, 24 March 2009 11:57 (thirteen years ago) link

I saw a doctor today to ask why for the last decade I haven't been able to run without my right calf turning into a block of wood and my right foot going numb. Turns out it's probably something called compartment syndrome, where the sheath around the muscles is too tight. So when they expand with exercise your whole calf tightens up and it pinches off the main artery that takes blood to your foot. I'll have to have a bunch of tests to see if that's really it, and if it is, it sounds like surgery's the way to fix it.

I'd obviously prefer to hear that it's something I can get rid of on my own, but it's sort of amazing to learn that this thing I've just been living with for the past ten years has a name and is fixable. I might be able to run some day!

Lily Dale, Wednesday, 26 May 2021 18:29 (one year ago) link

good luck with that! i had a very mild version of the same thing when i first started running. lots of pain in my calves and lower legs that would disappear again soon after the end of each run. luckily it went away of its own accord - i think in some cases the sheath eventually adapts and expands to accommodate the enlarged muscle. i wasn't struggling with it for ten years though, that must really suck :(

building a hole (NickB), Wednesday, 26 May 2021 19:21 (one year ago) link

Oh interesting! They didn't tell me it could go away on its own. (Though in my case, if it were going to I think it would have by now.) I basically just adapted to it by swimming instead of running, but it will be exciting to have more cardio options open to me.

Lily Dale, Wednesday, 26 May 2021 19:36 (one year ago) link

two months pass...

has anyone been running any races during the COVID era? I'm new to road racing but ended up completing four 5Ks between May and July. I feel like my strategy is still fairly weak/undeveloped at this point, though: I have a tendency to take off at an overly aggressive pace for the first couple of minutes to keep up with the pack, slow down to an overly conservative pace for the better part of the race, and let loose for the last 800m or so, pretty much always ending with the sense that I've left too much gas in the tank. I also tend to agonize far too long over when to pass people. my goal is always to run more or less even splits (with allowances for hills) with maybe a slight kick at the end, but I never quite manage to execute that properly. even so, my times have been improving with each successive race, and I managed to finish first overall in two races, so I guess I'm not underperforming too badly in spite of my self-criticism

in terms of training, I've been running 30 mpw pretty consistently since the beginning of the year, typically doing one 8-to-10-mile long run and one 3-mile tempo run per week. I tried to throw in a weekly interval session (400/600/800m) and up my mileage to 35 mpw during racing season, but I wasn't very consistent with either of those aims — it's kinda hard to taper for a race on such a strict schedule. since my last race I've kept the tempo run but stopping doing intervals, maintaining 35 mpw and doing a few strides during one of my easy runs so I don't lose too much of my raw speed. when the weather cools down a bit, I'm planning to resume the speedwork (and maybe increase my mileage further?) in preparation for the fall racing season. part of the challenge is motivating myself to do workouts I hate/dread (mile repeats, hills, longer tempo runs) when I'm running solo without a coach or a club to keep me on track. my goal is to run an official sub-18-minute 5K before the end of the year, something I've achieved during a solo time trial but never during an actual race

in walked airbud (unregistered), Friday, 30 July 2021 00:17 (eleven months ago) link

First place is hard to argue with. Congrats!

I have never trained that systematically for a race, but I was pleased to run my first in ~3 years, a local July 4 four-miler. I'd been on one of my frequent running hiatuses (due to hip issues) up until about a week before. It was hot. After the first mile, I said "okay, I'm not gonna worry about trying to pass anyone, I'm just going to finish," and after the second mile I wished I'd chosen the two-mile option instead. My GPS watch told me my average HR had been five beats above the max, and while I doubt the watch is strictly accurate, it kinda felt that way.

eatandoph (Neue Jesse Schule), Friday, 30 July 2021 02:48 (eleven months ago) link

I've only just made the leap back into some jogging over the past two months after a considerable hiatus and am back up to around 16 pretty damned slow miles per week. Soaking my feet in ice post-run has made a huge difference in recovery.

First place is hard to argue with. Congrats!

I have never trained that systematically for a race, but I was pleased to run my first in ~3 years, a local July 4 four-miler. I'd been on one of my frequent running hiatuses (due to hip issues) up until about a week before. It was hot. After the first mile, I said "okay, I'm not gonna worry about trying to pass anyone, I'm just going to finish," and after the second mile I wished I'd chosen the two-mile option instead. My GPS watch told me my average HR had been five beats above the max, and while I doubt the watch is strictly accurate, it kinda felt that way.

thanks! tbf in one race I only came in first because the two lead runners took a wrong turn and wasted a few minutes finding their way back to the race course. after the race, the would-be second place finisher stood around complaining about how the would-be first place finisher (who had conveniently vanished) had led him astray. going off course is one of my biggest fears, and I probably would have followed them to their doom if they hadn't been so far ahead of me. lesson learned: "run smarter, not harder" or something to that effect

sorry to hear about your hip issues, but it's great that you're willing to put yourself out there under less than ideal conditions, provided you aren't pushing yourself to the point of (re)injury. running in the heat is a slog even when you feel like you're acclimated to it, and in the summer I have to constantly remind myself to slow down a minute or more per mile off my usual pace, or else my heart rate shoots up and my watch decides I need 28 hours to recover from an easy run

in walked airbud (unregistered), Friday, 30 July 2021 04:01 (eleven months ago) link

Lol. I've done a few fell races recently where large groups have gone the wrong way - usually someone takes a wrong turn and everyone else follows headlessly.

Would-be second finisher sounds a like a bit of a dick tbh. If you go wrong in a race you've only yourself to blame. If the course is one without clear markings then you should probably recce it beforehand.

As for 5K technique, when I've run my best sub-19 times, I tend to just go off hard and try to hold it for the duration. (I rarely finish with much gas left in the tank). If you're aiming for sub-18 then possibly try and aim for even splits (around 3:36 per km) and then the last 800m kick should hopefully see you come comfortably under the target.

groovypanda, Monday, 2 August 2021 07:59 (eleven months ago) link

Also first place is first place so well done. I've finished first in my local parkrun twice and proudly have the two slowest first place finishes as on both occasions the usual faster club runners had races in the afternoon.

groovypanda, Monday, 2 August 2021 08:05 (eleven months ago) link

I am giving running running a go because I need to improve my cardio

mom tossed in kimchee (quincie), Monday, 2 August 2021 17:24 (eleven months ago) link

Not particularly excited about it, sadly

mom tossed in kimchee (quincie), Monday, 2 August 2021 17:25 (eleven months ago) link

still working through some tendonitis that has mostly cleared up. love my daily run. 15 minute drive to get there then miles of a wood-chipped horse trail, uphill the right amount.

Linda and Jodie Rocco (map), Monday, 2 August 2021 17:33 (eleven months ago) link

> Not particularly excited about it, sadly

no. i was thinking of getting a shirt printed that said 'i'm hating this'

i started again after 16 months of sofa biscuits. missed sunday's (which would've been jog #15) due to leg / knee pain. will get around the mile-and-a-half of ravenscourt park in one go any week now.

koogs, Monday, 2 August 2021 19:42 (eleven months ago) link

Well, I survived my first run in the University of Montana return to running program (recommended by my excellent PT, whom I miss already).

I only did 6x instead of 7x of the walk/run intervals why because tired. But my knee seems find today, which is somewhat disappointing because it means I have to carry on with this running project.

mom tossed in kimchee (quincie), Tuesday, 3 August 2021 17:49 (eleven months ago) link

> no. i was thinking of getting a shirt printed that said 'i'm hating this'

I read "I Hate Running and You Can Too" as a way to procrastinate the actual running thing. I prefer reading about running to actually running.

Admittedly I feel. . . looser? in my joints today? Buts lets be real, I would rather nap than run, always.

mom tossed in kimchee (quincie), Tuesday, 3 August 2021 17:59 (eleven months ago) link

Lol. I've done a few fell races recently where large groups have gone the wrong way - usually someone takes a wrong turn and everyone else follows headlessly.

Would-be second finisher sounds a like a bit of a dick tbh. If you go wrong in a race you've only yourself to blame. If the course is one without clear markings then you should probably recce it beforehand.

As for 5K technique, when I've run my best sub-19 times, I tend to just go off hard and try to hold it for the duration. (I rarely finish with much gas left in the tank). If you're aiming for sub-18 then possibly try and aim for even splits (around 3:36 per km) and then the last 800m kick should hopefully see you come comfortably under the target.

― groovypanda, Monday, August 2, 2021 3:59 AM (two days ago)

Also first place is first place so well done. I've finished first in my local parkrun twice and proudly have the two slowest first place finishes as on both occasions the usual faster club runners had races in the afternoon.

― groovypanda, Monday, August 2, 2021 4:05 AM (two days ago)

yeah, it was definitely a dick move on his part. it's reasonable enough to bring your concerns to the race director (preferably without badmouthing your competitors) if the route markings are missing/misleading, but in this case there were signs at every intersection and literally hundreds of little arrows stuck to the pavement along the race course, so I'm not sure how two people managed to fuck up so badly. I try to run/walk a course ahead of time to get a feel for it, or at the very least scout it out on google maps streetview so it isn't a total surprise

even (or slightly negative) splits does seem like the most sensible approach. I guess my best bet is to make more of an effort to run my time trials and tempo runs at a steady pace so that it will come naturally to me by the time I start racing again. wish I wasn't such a slave to my watch because I find myself glancing down at it constantly during my workouts if I don't want to veer wildly off of my target pace. I guess running by feel is a skill that develops over time

congrats on your two wins! racing while all the 16-minute guys are asleep is a solid strategy in its own right. I just wish parkrun was a thing in the US, because it seems like the perfect opportunity to enjoy yourself and maybe try out some new approaches without the pressure and pricetag of a more formal race. most of the 5Ks in my area cost $25 to $35 to enter, so it isn't really worth it to race more than a handful of times per season, and I feel like I'm less likely to take risks because if I crash and burn I've just wasted a decent chunk of money with nothing to show for my efforts but a cheap "complimentary" tech shirt and a free beer

in walked airbud (unregistered), Wednesday, 4 August 2021 05:09 (ten months ago) link

has anyone been running any races during the COVID era? I'm new to road racing but ended up completing four 5Ks between May and July. I feel like my strategy is still fairly weak/undeveloped at this point, though: I have a tendency to take off at an overly aggressive pace for the first couple of minutes to keep up with the pack, slow down to an overly conservative pace for the better part of the race, and let loose for the last 800m or so, pretty much always ending with the sense that I've left too much gas in the tank. I also tend to agonize far too long over when to pass people. my goal is always to run more or less even splits (with allowances for hills) with maybe a slight kick at the end, but I never quite manage to execute that properly. even so, my times have been improving with each successive race, and I managed to finish first overall in two races, so I guess I'm not underperforming too badly in spite of my self-criticism

in terms of training, I've been running 30 mpw pretty consistently since the beginning of the year, typically doing one 8-to-10-mile long run and one 3-mile tempo run per week. I tried to throw in a weekly interval session (400/600/800m) and up my mileage to 35 mpw during racing season, but I wasn't very consistent with either of those aims — it's kinda hard to taper for a race on such a strict schedule. since my last race I've kept the tempo run but stopping doing intervals, maintaining 35 mpw and doing a few strides during one of my easy runs so I don't lose too much of my raw speed. when the weather cools down a bit, I'm planning to resume the speedwork (and maybe increase my mileage further?) in preparation for the fall racing season. part of the challenge is motivating myself to do workouts I hate/dread (mile repeats, hills, longer tempo runs) when I'm running solo without a coach or a club to keep me on track. my goal is to run an official sub-18-minute 5K before the end of the year, something I've achieved during a solo time trial but never during an actual race

― in walked airbud (unregistered), Friday, July 30, 2021 8:17 AM (five days ago)

Your training strategy is very similar to mine. I'd love to do more speedwork and tempo stuff, but with work/kids I often only have the time or headspace to pop an easy 3 miles at lunch. But I do enjoy my 8-to-10 milers on Saturday or Sunday. I haven't done any races since Feb 2020, though the Parkrun near where I live (in Poland) recently started up again, so I might just do a 5k to see where I am.

I'm nearing 40 and *think* I can get down to the mid 18:00s for a 5k with the proper training base. My best in HS was just under 17:00, and I could pop out low 17:00s consistently. A few years ago I had a goal to try and better my hs PB, but I'm not sure I can find the time and motivation now, sadly.

My one piece of advice for anyone trying to get into running: do not venture into the Letsrun.com forums. Every few years I innocently bring up a thread on Google about a running topic and remember what a cesspool that place is.

Sam Weller, Wednesday, 4 August 2021 08:41 (ten months ago) link

I just wish parkrun was a thing in the US, because it seems like the perfect opportunity to enjoy yourself and maybe try out some new approaches without the pressure and pricetag of a more formal race.

Yeah, parkrun is fantastic for that. Hopefully starting back up here in Wales in the next few weeks but going to pop over the border to England this weekend to do my first one in a year and a half.

My pace is down at the moment but fairly sure it'll pick back up once I start doing parkruns again every Saturday. The social side of them is brilliant and as you say, there's no real pressure - it's good to take some easier and just enjoy the run or pace a friend to a PB but also good to race them as they're much better conditioning for race environments than running solo 5Ks in training.

groovypanda, Wednesday, 4 August 2021 08:59 (ten months ago) link

xp Those Let'srun.com forums are the worst! Not sure why serious runners also happen to be the biggest trolls, but here we are.

henry s, Wednesday, 4 August 2021 13:54 (ten months ago) link

impromptu trail race at a ski resort tonight, 4.3 miles. i don't like races at all, find them stressful, don't like running around a bunch of people, but these local races at ski resorts can be useful in that they have a nice route for them and i can run it on weekends. half the battle of trail running sometimes is getting familiar with a trail system. and then dealing with mountain bikers.

Linda and Jodie Rocco (map), Wednesday, 4 August 2021 15:19 (ten months ago) link

4.3 miles with 1200' elevation gain, that's right about my limit. i will be going slow on this one. goal is to find a nice gap between runners at an easy pace so i can enjoy the thing.

Linda and Jodie Rocco (map), Wednesday, 4 August 2021 15:22 (ten months ago) link

well shit, how did it go?

in walked airbud (unregistered), Thursday, 12 August 2021 19:31 (ten months ago) link

three months pass...

xp lol, i did it, it was really hard though and i finished middle of the bottom third iirc.

i have a running story to tell.

we get to the place where you can get on the slickrock from the sand. i am not sure what's going to happen because the whole slab of rock rises at a very steep angle for a mile or so and 1,000 feet i think. luckily i can take the tiniest steps imaginable and keep a pace. i do a few zig zags to avoid bowls and such. pretty soon i'm following the rim of the canyon we started in, a few hundred feet up. at the trailhead was a van with a bumper sticker that said "666 base" and dust-writing on the rear window that said "church of base," which finally makes sense when i crest a point right as someone hurls themselves off the canyon rim in front of me. the deep, dark canyon next to me and the base jumper floods me with adrenaline and any soreness leaves me for a while. i cross a couple of rocky divets in between the fins at strategic points - you have to stop and make the best guess you can, then running downward is trickier. i crest another point and see about 8-9 big horn sheep on the face in front of me, they scamper off to the side as i take a picture. eventually i reach the top, at least of the first jutted layer. the end.

Nedlene Grendel as Basenji Holmo (map), Tuesday, 30 November 2021 00:58 (seven months ago) link

four months pass...

belated lol @ map's story. wild sheep are one of the perks you miss out on when you run almost all your races in bland suburban neighborhoods

I had a pretty good first 5K of the year this morning. my goal was to finish in under 18 minutes, but my first mile fell so far short of my target pace (thanks to a plodding half-mile-long uphill stretch) that I was ready to settle for 18:30 or so. but I sped up a lot after cresting the hill and managed to finish in 17:35. I was in front of the pack for most of the race, but a 14-year-old boy overtook me about half a mile before the end, and I had little confidence in my ability to out-kick him. but he ended up taking a wrong turn into the parking lot leading up to the finish line, and I finished about 10 seconds before him. according to my watch, my splits were 5:58.4 / 5:39.1 / 5:38.1 / 0:27.4

I had a bit of slump in my performance last fall after I took a shitty, stressful, physically demanding customer service job. between work and running, I was sleeping poorly and losing about a pound a week, and my race times kept falling short of my training PR. even the easy runs often sucked — a couple miles in I'd begin to feel drowsy and weak with occasional bouts of lightheadedness. I still have the same shitty job, but I've at least adjusted my diet and sleep schedule somewhat, and I haven't had too many bad runs lately

in terms of training, I started the year running about 35 mpw with one weekly 3.5 mile tempo run, increased my mileage to 40 mpw toward the end of January, and added a weekly interval workout a couple weeks ago. I'm kindasorta following Jack Daniels's 40-50 mpw 5K plan but I can't really see myself sticking to it. I'm not too thrilled with his focus on mile-pace 200-400m reps and his inclusion of a marathon-pace long run every two or three weeks. I'll probably end up doing what I did last year and cycling between 400m/600m/800m/1000m intervals at a slightly slower pace, maybe throwing in a few hill workouts later in the spring. still not really sure what my end goal is, but I'd like to get my 5K time well below 17:30 before the summertime, and I'd like to try a 10K at some point

in walked airbud (unregistered), Saturday, 9 April 2022 23:49 (two months ago) link

Wow, that's fantastic. Well done. I can only dream of a sub 18 5K although am slowly getting closer - ran a 5 mile race in sub-30 (just) last week.

Have quite a few 5 and 10K races coming up in the next few months. 10Ks can be quite tough as you're running at not much slower than 5K pace but obviously for twice as long. Sounds like you'll be ok though from the mileage you're putting in each week.

groovypanda, Monday, 11 April 2022 10:15 (two months ago) link

one month passes...

so this barefootsprinter guy on instagram has convinced me i need to get into my toes and feet. i'm a muscular heavy guy so it makes sense that my feet and toes need to engage and articulate when i'm running. even when i run on my toes i notice i roll inward (especially on my right leg) and my toes and foot are like wincing away from doing the work they need to do. this is what has led to some tendonitis, i'm pretty sure. i'm also eyeing minimal shoes, it's time for new ones anyway.

anyway, it's finally summer which means i need to do runs in the morning instead of later in the day. so my whole routine is switching up. this morning was a run to the gym (1 mile), then 30 mins of yoga, then a run back. running back after waking up my legs and feet like that was wild. i noticed i had a lot more awareness of how i was striking and the direction i need to head in with my toes and feet. i should probably do some mobility work on my lower body but it's hard to know what i really need.

the cat needs to start paying for its own cbd (map), Thursday, 9 June 2022 14:36 (three weeks ago) link

Has anyone experienced problems with control over their ankles and feet and gait in general? I think I may have a permanent injury that cannot be detected by x-rays but that makes my running gait weird and makes it difficult for me to maintain my balance and control the motion of one leg such that a bulldog that happens to come charging can make me fall. But I don't feel any pain so I have a hard time explaining it. I detect it especially when I am tired. If I am not, I can maintain what I think my gait and motion should be.

youn, Thursday, 9 June 2022 16:02 (three weeks ago) link

the best thing would have been if she liked to run around the reservoir named for her and wore sunglasses at daybreak

youn, Saturday, 11 June 2022 20:44 (three weeks ago) link

If you have an injury, you have an injury and should find someone with the expertise to diagnose it.

If no injury, my PT and others I've read online would prob say you need to build up you single-leg strength over a few weeks and see if you notice any change. In general, it should really boost your stability and decrease the likelihood of using the wrong part of your joints, which leads to injury. I've done so over the past 6 months and recurring knee problems have almost completely disappeared.

There are a million single-leg workouts available online.

tobo73, Saturday, 11 June 2022 20:52 (three weeks ago) link

I started jogging (walk/jogging, to be accurate) again back in April. I've always been very stop-start about running because I kept running into injuries that would sideline me for a season. In particular, I used to have huge problems with shin splints and then later, piriformis syndrome (which just FUCK THAT). Anyway, I've eliminated those problems by finding stretches that work for me, and thus far, I've been running for two months injury free! Typically, I just do 1 mile/day, but have incorporated a few 2 miles on a few weekends. Now I'm pushing my daily jog to more of the 1.25 1.5 mile range and I find that I'm able to run for longer with fewer and shorter walk breaks.

peace, man, Tuesday, 21 June 2022 15:10 (one week ago) link

For reference, it's been at least 3-4 years since I've attempted any running at all. This is the first time I've ever done it where I've felt like I was making improvements over time.

peace, man, Tuesday, 21 June 2022 15:11 (one week ago) link

Glad you aren't getting injured! Now that I'm older when I go back to running after a break I ramp up as slowly as possible... half-mile runs to start, only adding a quarter or half mile a week. Round it out with a couple miles of walking.

A month post-COVID my lungs still hurt so I'm waiting another month or two before trying to resume running. Also need lose about ten pounds.

Jaime Pressly and America (f. hazel), Tuesday, 21 June 2022 16:12 (one week ago) link

wtg peace man, that's encouraging.

oh no, i have become a vibram 5 fingers guy, radicalized into natural footism by this instagram account: https://www.instagram.com/thebarefootsprinter/. honestly though i have noticed my little toes are basically bent inward and completely immobile, did a lifetime of wearing too-narrow shoes do that? i am also doing foot strength and mobility exercises now - it makes sense to me that when my body gets heavier from weight training and my feet don't get any corresponding training, they start to do bad things when i run, which i believe leads to the tendonitis i've been experiencing. so i'm going to try mobility and strength for my feet.

i really like the 5 fingers (i got these https://us.vibram.com/shop/shop-all-products/mens-fivefingers/bestsellers/v-alpha-mens-M71.html). i do my first (short) run in them tomorrow, to the gym and back.

the cat needs to start paying for its own cbd (map), Wednesday, 22 June 2022 23:04 (one week ago) link

i did 2 miles on a wood chipped trail in the vibrams and 😬 it's intense! i like it though, i'm going to stick with it and hope i develop some thicker skin on my soles, because i absolutely feel more engagement across my feet and it's harder to slip into bad habits. 3 miles on the same trail this weekend.

the cat needs to start paying for its own cbd (map), Thursday, 23 June 2022 18:30 (one week ago) link

Haha, well done.

There a lady in her 60s in my club who runs with them. She's got a road pair and a trail pair.

I looked at the trail pair and thought "Yeah, fuck that.". But she absolutely loves them.

groovypanda, Thursday, 23 June 2022 20:28 (one week ago) link

I don't think running barefoot is necessary although I have seen it done. I am convinced that something is wrong with my right ankle but despair of ever finding it. The best thing about running is that it requires no attention and induces no anxiety. Things seem to come at you at a pace you can handle if you don't have people around and don't feel the need to pass them or aren't waiting for them to pass you. For a short while anything seems possible.

youn, Thursday, 23 June 2022 20:32 (one week ago) link

yeah i love that feeling. definitely why i shy away from competitions and prefer running in places where i will encounter few people.

the cat needs to start paying for its own cbd (map), Thursday, 23 June 2022 20:53 (one week ago) link

i also feel inspired about 'things that are going on in my life' and have 'great ideas' when i'm running

the cat needs to start paying for its own cbd (map), Thursday, 23 June 2022 20:54 (one week ago) link

finally made it back to the wood-chipped trail for 3 miles in the vibrams. my feet have actually toughened up a little bit but that mix of medium-small river-washed loose rock on the trail is just painful enough to keep my gait short, my time a few minutes slower, and my endurance on edge. not an issue on concrete / asphalt.

i think i'm going to take a step or two back from ultra minimal and get a pair of altras for trails.

the cat needs to start paying for its own cbd (map), Tuesday, 28 June 2022 18:55 (five days ago) link

good to hear everyone's doing well, and map do let us know about your altras cos i really need to get some new shoes and definitely want something with a minimal amount of drop (currently running in a pair i must've had for ten years or something - zero cushioning left in them but i don't really care about that, but they are starting to look v. beaten up and shabby). really struggling to get out and run though - doing a pretty physical job all day long and the hayfever tablets i'm taking are making me drowsy as hell, so i just feel completely zapped when i get home.

o shit the sheriff (NickB), Tuesday, 28 June 2022 20:38 (five days ago) link

i've had altras before (lone peaks from 2018-2019 iirc) and didn't care for them much tbh - they had a stiff collar that dug into my achilles tendons and idk the fit was weird somehow and they were pretty ugly. also the outer toebox started busting open several months in, which is always an issue for me no matter the shoe, but it happened a lot earlier than usual. i see people wearing altras EVERYWHERE now though. the company started in utah iirc (now they're based somewhere else), so there's hometown pride involved i'm sure, but my friend (who is crazy and runs ultras and 100ks multiple times a year) claims that they are higher quality now after they switched production to a higher-rated factory in china, no idea when that happened.

i'm also really interested in vivobarefoot trail shoes but i can't tell if they would offer more protection than the vibrams against loose, sharp rock. it seems likely. i wish i could try them on. they're also kinda expensive.

the cat needs to start paying for its own cbd (map), Tuesday, 28 June 2022 22:10 (five days ago) link

I got some of the new altra lone peaks and I like them quite a bit, I am becoming a barefoot shoe guy as well, one step away from raw red meat diet guy

Bongo Jongus, Tuesday, 28 June 2022 23:43 (five days ago) link

the lone peaks are zero drop not barefoot, they're quite cushioned and comfortable, but I got some xeros for walking/running but I'm still quite a ways off from running in them. Even in the altras I'm not running too much, only short trails

Bongo Jongus, Tuesday, 28 June 2022 23:45 (five days ago) link

I'm thinking about getting one of those foot activation mats, I'm going insane

Bongo Jongus, Tuesday, 28 June 2022 23:46 (five days ago) link

lol welcome

the cat needs to start paying for its own cbd (map), Tuesday, 28 June 2022 23:51 (five days ago) link

When I need new running shoes, I go to 6pm.com and sort by my size and price low to high, then choose the cheapest pair in a color that I like. Saucony often have nice cushiony and light pairs for $30-45.

Jaime Pressly and America (f. hazel), Wednesday, 29 June 2022 04:13 (four days ago) link

Yeah, I usually buy last year's model of shoes as they're generally half price or less once the new ones come out (as long as you don't care about which colours you get)

Did splash out for Alphaflys, Vaporflys and Tempo Next% in the sales earlier this year though (all half price) and they're all pretty awesome for road racing. Have got PBs in all three and my 5K PB is now down to 18:08 and fairly confident I can dip under 18 if conditions are good

groovypanda, Wednesday, 29 June 2022 08:05 (four days ago) link

and thus far, I've been running for two months injury free!

Spoke too soon here. Lower back pain started last Saturday. This is a new one for me. Probably going to have to take a few weeks off from running and google up some physical therapy exercises.

I know this will make me sound like a petulant child, but I just need to vent here: it's so incredibly frustrating that I'm trying to do something to improve my quality of life and it has seemed to be working really well. And I've been taking the time to actively warm-up for 15 minutes beforehand and stretch afterward. But maybe something I was doing was wrong. Or maybe it's entirely unrelated and I just picked up something heavy wrong without thinking about it. And now it feels like I'm back to square fucking zero. I went for a walk this morning just to keep moving, but it's nowhere near as rewarding.

peace, man, Wednesday, 29 June 2022 11:54 (four days ago) link

it's the absolute worst feeling.

the cat needs to start paying for its own cbd (map), Wednesday, 29 June 2022 12:56 (four days ago) link

picked up new altra lone peaks yesterday, went up the canyon and did a quick 4 mile thing today - much happier with some sole and cushion.

the cat needs to start paying for its own cbd (map), Sunday, 3 July 2022 00:06 (eleven hours ago) link


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