ILX running running thread

thats interesting that it hit u both in the quads

I keep thinking I should start running. Seems like it might come naturally to me.

FARTLEK

i just signed up for a race next week. i did a 5k last year, so now, i'm doing a 10k. I usually do a ~monthly 6-8 miler, so I'm confident I'll make it.

i got a new pair of shoes, i replaced the beloved brooks ghosts with the cadillac ride with a pair of launch 6. def firmer underfoot, though the uppers are softer, almost baglike. they are slightly too broad in the forefoot, just as the ghosts are, but they do tighten up adequately and securely.

i still run like a duck. quack quack.

Just bought a new pair of Ghosts as love those.

Also got a pair of Nike Zoom Vaporfly. Tried them out yesterday and took 7 seconds off the record for a Strava segment I've been after for a year and a half. Seriously quick shoes.

do any forerunner ppl know if/how to change the number of display pages on outdoor run mode? Ive done it in garminconnect, synced in 9 different directions, rebooted all devices afaict... i really want a third page.

You should be able to do it here:

https://support.garmin.com/en-GB/?faq=VSPJn3Vy907b8FI68SqkW5

ty- so far that's not doing it unfortunately, will keep looking for my error

i went back into laptop garmin connect, which was already showing properly, re-saved for like the nth time, then went right to my phone mobile garmin connect immediately and re-synced for the nth time and BOOM like magic, i haz 4 pages yay! i'm current!

*10/21/2019 runningshit press release: garmin announces retirement of the 3 y/o forerunner 35 now that it is half its original retail price*

Yeah I like my Garmin watches but the settings and interface have always been kinda wonky... mine hates connecting to my computer. Always eventually works though.

the really crisp visibility of the uber-simple screen in any light is worth praise. i dig its less-is-more fields display concept too— 3 lines, labeled when enter the page, there u be.

Nothing but respect for these insane runners

greetings from Belt Buckle, Tennessee, where I will be spending the next several days reporting on the Big Dog Backyard Ultra, a race that DOESNT END UNTIL EVERYONE QUITS

the guy who won last year? 283 miles, or from Saturday morning until Tuesday pic.twitter.com/ltPwtuvwY2

— Leigh Cowart (@voraciousbrain) October 19, 2019

if you really want to destroy your joints without using a hammer...

mark me down as "media" for the closest i would ever get to that as well

I was looking at a hall of fame wall for people that were able to eat three 14" inch pancakes in under 90 minutes at this one restaurant and noticed one dude did it five times in two weeks in ~25-35 minutes. I was like wtf but then saw he was an ultramarathoner.

My friends brother who won hard rock discussed me the feasibility of eating sticks of butter in extremis and i was 😳🤮. tbf he is really real about the possibilities and advisable limits of in extremis so

https://icetrek.com/polar-food-and-diet

"Much of the energy comes from butter, which is high in fats and taste."

lol that race owns

anyone had either peroneal tendonitis or cuboid syndrome issues? not sure which it is. ive had no acute trauma, shoe was changed tho minimally (firmer footbed), very slight mileage increase, still low miles.

this is the exact pain that i got 10 years ago after running 3 months, had done a trail marathon and was prepping for a road marathon-- so under much more usage/stress. during the road marathon pain got excruciating at mile 12. i limped it out, but it was ridiculous. i then cured it by not walking/runnning 2 days, not running for 6 years, and riding my bike.

10k race tomorrow, because of course it is. my expected survival for tomorrow is go back to the softer ghosts for event, try to tape a cuboid sling, then see a pt sometime asap.

i used kinetic flex tape to do a cuboid sling first thing in the AM, and everything felt instantly 97+% normal under weight, no aches or twinges at all. there was no pain or progression of bad feels during the event. i actually could not believe it at all, because i typically assume that anything that feels like inflammation is only helped by rest and ibuprofen and the sacrifice of animals. wrongo.

i still need to hit a pt, but what luck. i wanted to go under 8min/mi for the distance, but didn't come too close. it was cold, snowing, and slick in places, and the hills though short were fairly abrupt which advised caution in descents. quite fun.

glad you were able to race! sounds fun... I've never run in snow or ice really. Rain, all the time. Nothing better than running before a thunderstorm on a hot summer day and getting those cool downdrafts before the rain hits.

Won my first ever running prize last night in the Severn Bridge 5 mile Night Race. 8th overall but 1st in my age group.

Was a lot tougher than I expected as it was pretty windy on the bridge and very dark in places. Good fun though as everyone had UV face paint and glow sticks - all it was missing was a set by Slipmatt.

congrats GP! what was the prize?

You got to choose from a selection of stuff so some bottles of craft ale

that is great!

glad you were able to race! sounds fun... I've never run in snow or ice really. Rain, all the time. Nothing better than running before a thunderstorm on a hot summer day and getting those cool downdrafts before the rain hits.

― the girl from spirea x (f. hazel), Tuesday, October 29, 2019 4:32 AM (one week ago) bookmarkflaglink

oh lordy *fans face*

i'm going to moab this weekend and i'm running every day and i'm probably going to cry a lot tbh.

Did a long circle of the Grand Canyon several years ago and would love to have run in numerous locations around there.

Have a 9 mile trail race on Sunday through mud and hills and woods

https://strava.app.link/gtt9VsZRs1

i tried a trail that was too hard to run up much, and too dangerous/difficult to read run down much, and i’m sorta but not really a newb. but i didnt realize how hard it would be. Really fun though.

I ran a 5k a couple weeks back. have been trying to get up to this for about two years, but it took until this summer for me to become really addicted to running. I love it so much now -- yesterday I ran in freezing weather, because it was my run day and I just can't stand to miss it. how long is long enough to work up to a half-marathon? because I really wanna get there.

id say go for the 6k first see how you feel

lol i meant 10k (~6miles)

that is my plan - I'm already doing 5-6k every other day now, so I know I can get to the 10.

yeah id say just watch yr fatigue level as you ramp up rest when u need to even if it contradiction yr training plan, ramping up quick/getting tired is a classic injury vector, building a base is really whats important/what will make u a good runner long term

Once you're comfortable running 10K try a 15K in training once a week at quite a bit slower pace. That should improve your aerobic ability and get you used to running for much longer period of time.

getting used to running even an hour at z2 pace is harder for me than riding for 5-6 hours at z2. at a bit past half an hour i start getting bored and frustrated.

What's "z2"? But yeah, dealing with boredom is an underdiscussed aspect of distance running.

Zone 2 heart rate (beats per minute)

So roughly between 60-70% of 220 minus your age.

Most of my long slow runs will see my heart rate in zones 2 & 3

super obvious things here but some tips for avoiding boredom:

- vary your route duh, keep exploring your neighbourhood, take that random left turn for once, see where it goes, all that stuff
- find other peole to run with / join a club. again duh
- i find that podcasts are always better than music for the first half of your run, let your brain be hijacked by other pepople's thoughts, they'll stop your own mind dwelling on how far you have to go etc. then use music to kick yr butt on the way back
- do some random intervals in the back half of your run. bored after 30 minutes? throw in a few 100 metre sprints, if nothing else it'll give your brain a different sort of stress to deal with
- change the time you run at, impossible to get bored if you get up in the dark and watch the sun coming up as you run imo
- running is a really good time to think about writing, even if it's just thinking through emails you need to send or whatever. my mind tends to go in little loops while i'm running, so it's really a good time for polishing phrases etc, and then you spend the rest of your time trying not to forget the perfect thing you've composed in your head
- it's okay to stop and go and have coffee in the middle of your run if your motivation starts tailing off. it took me ages to figure that one out cos it feels so very wrong, but i do it all the time on bike rides so why not on a run? sit down, read the newspaper, let running go fuck itself for 15 minutes. the bonus of this is that it's good practice for those longer races where you're having to deal with trying to get your legs to work again after you leave check points etc
- when you start going on really long runs you always reach a point where your mind actually just gives up on this irksome thinking business entirely and it falls into this more feral, animalistic state - just moving forward, reacting to your environment, searching for water, worrying about your aches and pains, looking for places to take a secret poop - being in the moment as they say. i wish i could find a short cut to that state of mind tbh cos it takes a couple of hours to get there. but don't go thinking that long runs mean even more hours of tedium to deal with

Re: Z2...

So is the idea that zones are roughly analogous to a per-mile pace? So that a workout plan would be “10 min in Z1, then 10 in Z2, then 5 in Z3, then cool down” instead of “first two miles at a warm-up pace, next two and a higher pace, so on and so on...?”

A friend invited me to partner w him on a long ski race in 5 months and the training will require massive amounts of cardio. Guess I need to learn about these zones and heart rate stuff? I’m clueless.

Not really. My Garmin tells me afterwards what zones i was running in but it's easier to go by how you feel. On longer, slower runs you shouldn't feel completely out of breath and the usual advice is that you should be able to have a conversation - if you can't because you're breathing heavily then you're putting too much effort in.

The pace analogy doesn't really work unless you're running indoors on a flat surface - outdoors you'll have wind and terrain to contend with that will affect your pace. I had a run the other week where my easy pace part of the run was faster than parts of my tempo pace section because the tempo run part was into a strong headwind and also uphill.

Basically, everyone's different anyway and what works for one person might not work for you. If you're starting more or less from scratch just getting out running two or three times a week should see you make marked improvements in your cardio fitness.

Got it. I’m not starting from scratch. I have a good foundation of being able to push myself hard over ~10 mile runs recently but I don’t pay much attention to pace and zero attention to heart rate. I now need to get myself up to what I assume is a dramatically higher cardio capacity for a long race (at altitudes around 10-12k ft). I feel like it’s doable but not sure how to plan getting to that point.

Great post nick

thx nick and all for advices, very appreciated.

my experience at altitude is that your pace for any perceived level of exertion drops as i climb over 6k. at first slowly. but over tree level (11.5k here) for me, aerobic power/pace really starts to reduce. Of course, on a bike i can have a meter, and see my sustainable wattage is down like 20%. For running or nordic, i just try to guess at pace and stuff- i dont find my hr is that reliable up there?

the big difference going hard up ~actually~ high (not 6-10k, i mean 11k+) ime is that for short hard efforts, which are anaerobic, any matches you have stored _are still there_. i’m not a physio, but i a think this would correspond to w’ for people who look at that kinda stuff.

I’ve never read anyone talk about a aerobic efforts at high alt, but for me the effect is that if you wanna have a short vo2max burst (didnt runners call those fartleks or?) you can do that, but when those matches are gone, you really really come down hard back to your altitude-reduced aerobic limits until you can recover a bit. roadies call this sensation “blowing up” and these moments when above 12k are really really mean.

So my advice above treeline is to be carefuller with bursts- like if you have to call “track” and pass someone, don’t do anything more than you need to get by, restabilize, the work on dropping the person behind you later. so easy to go way into the red without knowing, and you feel fine and super fast during the first 1.5 minutes.

yeah seems like w running at altitude u feel fine then —hit the wall—

i have observed this w friends visiting me where i live at altitude

if i could undo the “actually” emphasis up there i would, it comes across really poorly, sorry.

what i am aiming at there is that all my general “rules” for efforts seem to work ok up to 11-12k, and for me after that, it’s really easy to go a bit overboard on efforts by accident

anyone have any experience of or recommendations of calf sleeves?

been out for 8 weeks now with an achilles injury and thinking i might get myself a pair for added protection/peace of mind when i start back

never used them, they look a bit sweaty tbh

don't know if you've been doing any achilles strengthening, but i absolutely swear by doing that thing where you stand on one leg with your toes on a step and then sort of lower and raise your heel up and down. that has always sorted me out in the past but then i've only suffered mildly with it

i'm pretty much out of the game at the moment too btw, got some recurrent hip/groin thing where i have alternating pain in the IT band and also in the spot where i had an abdominal hernia operation 12 years ago. it's driving me nuts - i can feel fine beforehand, but then a mile or two into a run and there it is again. i don't know if it's hip instability or weak hamstrings or what, but i just want to run properly again one day please :(

yeah, saw a physio and she gave me some exercises to do, one of which are calf raises on a step. will probably keep them up when i'm back running

hope yours sorts itself out. it is a bugger not being able to run but imagine it would be 100 times worse if it was summer

i've not really stopped running tbh, just struggled every time i've gone out. have had a few weeks off but resting has made absolutely no difference afaict. at the moment i'm putting up with being crap, being in pain, and not really able to commit to any races for the forseeable future