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On April 17 2012 08:16 L_Master wrote:Show nested quote +On April 17 2012 07:03 WoolySheep wrote:Wow! First off, let me say thank you for taking the time to talk to me directly. While part of me is saddened when I realize I can't do this overnight, I recognize that it is a long term process. My long term goals are to be able to run a sub 2:45 marathon, and the 30 min 10K. Part of me thinks that if I can build up to the marathon then the 10K will be a lot easier, but I am unsure. I'm going to be rereading your post and come up with a plan. Plans might get a little hectic as I am getting married this weekend, we are buying a new house and I just started a new job  . As for reading - I received this book for Christmas and have started going through it. Again, I appreciate your guidance and help and will let you know how it goes! P.S. - what are some of your times? You a long distance runner or a sprinter? Me? I'm a distance guy for sure, I don't have a whole lot in the speed department (mid 13's HT at best for 100m), though I might get a little faster if I ever get down to a good racing weight. Show nested quote +My long term goals are to be able to run a sub 2:45 marathon, and the 30 min 10K. Part of me thinks that if I can build up to the marathon then the 10K will be a lot easier, but I am unsure. The marathon goal is MUCH easier than the 10K aside from the fact that a marathon generally requires more miles and more can go wrong. a 2:45 marathon is equivalent to a low 35 min 10K. A 30 min 10K guy could be expected to run close to 2:20 for the marathon. Both races are hard, just different kinds of hard. A marathon in long, exhausting, and demands that you just keep going even when you want to stop. A 10K is a much faster race that hurts/burns much more, and there is a constant battle not to give in to the discomfort and slow down. I don't think you mentioned how much you are running but for now in terms of a plan I would just make it a goal to get to where your running 6 or 7 days a week (some runners like 7, others like a total rest day) and eventually to where each of those days is at least 10+km. Don't rush this as you don't want to invite overuse injuries. Try to listen to your body and if everything feels good you can keep increasing a little each week. If it's feeling tough, repeat a week or even take a down week where you do like half of what you were doing before. Once you get to that point you'll have enough mileage/base and experience to be able to handle real training and workouts without overly stressing yourself. EDIT: If you happen to know it I'd be curious about what your fastest 100m/200m/400m times are if you happen to know any of them. Speed is definitely a little bit relevant when it comes to wanting to even consider times like 30:00 for the 10K. That's 4:50 mile pace/3:00 km pace and if you don't have enough speed there is no way you'll ever be able to run relaxed enough at that pace to sustain 10k.
Sub 30:00 would have placed top 20 at D1 Nats last year - I think you're being a little too nice about the topic. If you aren't getting recruited to run at colleges and been running pretty much your whole life, you're not running sub 30:00 in the 10K. You don't just causally run that fast, you have to be seriously training.
I'm all about setting lofty goals but you have to be realistic. Sub 2:45 in the marathon is a great goal. With training its completely possible to do. Not so much with the sub 30 10K.
Edit: Don't mean to be such a negative nancy, sorry. Running is hard enough to stay motivated with already. If you set high, but reachable goals you're going to be much happier than always working for somthing that you cannot do.
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On April 17 2012 11:24 berated- wrote:Show nested quote +On April 17 2012 08:16 L_Master wrote:On April 17 2012 07:03 WoolySheep wrote:Wow! First off, let me say thank you for taking the time to talk to me directly. While part of me is saddened when I realize I can't do this overnight, I recognize that it is a long term process. My long term goals are to be able to run a sub 2:45 marathon, and the 30 min 10K. Part of me thinks that if I can build up to the marathon then the 10K will be a lot easier, but I am unsure. I'm going to be rereading your post and come up with a plan. Plans might get a little hectic as I am getting married this weekend, we are buying a new house and I just started a new job . As for reading - I received this book for Christmas and have started going through it. Again, I appreciate your guidance and help and will let you know how it goes! P.S. - what are some of your times? You a long distance runner or a sprinter? Me? I'm a distance guy for sure, I don't have a whole lot in the speed department (mid 13's HT at best for 100m), though I might get a little faster if I ever get down to a good racing weight. My long term goals are to be able to run a sub 2:45 marathon, and the 30 min 10K. Part of me thinks that if I can build up to the marathon then the 10K will be a lot easier, but I am unsure. The marathon goal is MUCH easier than the 10K aside from the fact that a marathon generally requires more miles and more can go wrong. a 2:45 marathon is equivalent to a low 35 min 10K. A 30 min 10K guy could be expected to run close to 2:20 for the marathon. Both races are hard, just different kinds of hard. A marathon in long, exhausting, and demands that you just keep going even when you want to stop. A 10K is a much faster race that hurts/burns much more, and there is a constant battle not to give in to the discomfort and slow down. I don't think you mentioned how much you are running but for now in terms of a plan I would just make it a goal to get to where your running 6 or 7 days a week (some runners like 7, others like a total rest day) and eventually to where each of those days is at least 10+km. Don't rush this as you don't want to invite overuse injuries. Try to listen to your body and if everything feels good you can keep increasing a little each week. If it's feeling tough, repeat a week or even take a down week where you do like half of what you were doing before. Once you get to that point you'll have enough mileage/base and experience to be able to handle real training and workouts without overly stressing yourself. EDIT: If you happen to know it I'd be curious about what your fastest 100m/200m/400m times are if you happen to know any of them. Speed is definitely a little bit relevant when it comes to wanting to even consider times like 30:00 for the 10K. That's 4:50 mile pace/3:00 km pace and if you don't have enough speed there is no way you'll ever be able to run relaxed enough at that pace to sustain 10k. Sub 30:00 would have placed top 20 at D1 Nats last year - I think you're being a little too nice about the topic. If you aren't getting recruited to run at colleges and been running pretty much your whole life, you're not running sub 30:00 in the 10K. You don't just causally run that fast, you have to be seriously training. I'm all about setting lofty goals but you have to be realistic. Sub 2:45 in the marathon is a great goal. With training its completely possible to do. Not so much with the sub 30 10K. Edit: Don't mean to be such a negative nancy, sorry. Running is hard enough to stay motivated with already. If you set high, but reachable goals you're going to be much happier than always working for somthing that you cannot do.
If you aren't getting recruited to run at colleges and been running pretty much your whole life, you're not running sub 30:00 in the 10K. You don't just causally run that fast, you have to be seriously training.
From his posts I gather he is at least late college age or older, and there certainly have been runners who have only started running in their 20's and gone on to become great (27-28 min) runners. Usually after 5-10 years of training is right around when people seem to get about as fast as they are going to. So in that regard if he hasn't been training he could discover some serious hidden talent in there.
What really raises the flag though is this:
I've been running since end of junior high (ran some dinky races in elementary school) and when I first started I could hardly run twice around the track (800m). I've now been able to work up to running 10K in just under 50 min, while my farthest run was 19-20 km at a much slower pace.
Most people with the kind of talent to run 29:xx or better don't run 50 min in the 10K. Ever. It's not uncommon for guys of that caliber to run mid 30's or better off of just playing sports or maybe jogging a few times per week; and from the sound of it he has been doing some running for anywhere from like 2-8 years. Yes, there is a MASSIVE, huge difference between training properly and just jogging a little/moderate amount each week but I would certainly expect way faster for a likely sub 30 caliber. I don't know where my final talent will lie but using myself as an example I ran 47 something back like 5 years ago at 30 pounds overweight and at 7000', and pretty much all I did was golfed alot and maybe ran or played sports once or twice a week.
All that said...I'm not going to say it won't happen. I've heard/seen stranger things, like a kid I knew in HS going 6:04 -> 5:58 -> 5:41 -> 4:37. To the best of my knowledge he was never a hard worker, but never a slacker either. He got a little more serious his last year and crazy stuff happened. Sometimes the talent manifests itself suddenly and unexpectedly.
What' the takeaway here? Basically...don't expect to ever run sub 30. The odds are definitely against you, especially from what I have gathered from your posts. I'm not going to say you for sure you can't/won't but to expect it is a little ridiculous. Another way to put it into perspective is that if you can run the marathon as well as the 10k and you run sub 30, you are very nearly fast enough to qualify for the US Olympic Trials marathon. There are quite a few really good college runners out that train their ass off and never reach that mark. It's NOT something one can expect to do and that everyone can do by any stretch of the imagination.
Getting to 17 low/35 low/2:45 is something I think most people can do if they really put their mind to it and are willing to train hard for a few years. So that goal is a very realistic long term goal. The sub 30...maybe not so much. As always in running though all you can do is train hard and see where it takes you. If you go train well for a year or two and drop right down into the mid 30's or better, then you can start to entertain notions of lower 30's type times.
This post really isn't meant to discourage, even if it reads that way a bit, I just wanted to emphasize what berated said about just how good 29:xx is for 10K. It's good to set goals, even lofty ones, but it's also good to have perspective on those goals.
You don't just causally run that fast, you have to be seriously training.
Unless your initials are H.G. or K.B., then maybe you do. 
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To lighten the mood here is a cool little running joke for y'all:
A robber enters Haile's house and Haile, hearing the noise, wakes up from sleeping. Haile has a military background so he goes outside to try to defend his property. Seeing him coming, the robber turns and flees and Haile runs after him but to his surprise cannot catch him. Haile stops running and shouts, "I know who you are. Come back, Kenenisa."
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I don't know if this is the appropriate place to post this, but I've been sprinting for 3 days now after a really really long time of not exercising and I managed to do 6 x 100m sprints with 45 second breaks and my ass (muscles) are just killing me, I can hardly stand after doing that and it takes 10 mins walking back to my room when it only takes like 5 mins getting to the field before I sprint. Any ideas on how I can improve this or is what I am doing suitable for just starting out? I used to be able to do 10 x 100m sprints about November last year and I don't remember it being so hard to get up to that last time 
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Do shorter things and lift weights if you want to prepare, otherwise just stand the pain 
Breaks seem a little bit too short. Im not a sprinter guy but everyone in our club does at least 2-3 minute breaks between sprints. If you go all out it should be until complete regeneration (up to 8 minutes). Sprinting is not about short breaks, its about the proper technique and you just cant do that when tired after a 45 sec break.
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On April 17 2012 16:31 Lorken wrote:I don't know if this is the appropriate place to post this, but I've been sprinting for 3 days now after a really really long time of not exercising and I managed to do 6 x 100m sprints with 45 second breaks and my ass (muscles) are just killing me, I can hardly stand after doing that and it takes 10 mins walking back to my room when it only takes like 5 mins getting to the field before I sprint. Any ideas on how I can improve this or is what I am doing suitable for just starting out? I used to be able to do 10 x 100m sprints about November last year and I don't remember it being so hard to get up to that last time
I did this half a year ago 6x100 with 100m walking in between (on a track, so basically always walking the curves). Before that, the last time I did some serious speedwork was in 2006. I couldn't walk for 4-5 days.
Soreness hits you much harder when there is a lot of muscle memory involved, basically your CNS is ready for the high intensity effort, but your muscles are not. So you are actually doing something your muscles are not yet ready for, because your CNS thinks they are.
I did not have any problems with soreness again until I increased the volume by a lot later on (like 12-16 sprints).
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On April 19 2012 02:36 SKTerran.117 wrote:
It's taken me longer than I would have liked, but I have finally gotten to running 3 miles a day, 6 days a week. My concern now is what is the best way to start increasing my weekly mileage? Should I focus on getting 2-3 days of long runs and the others remain at 3 miles? Or increase my distance for every run by a small amount?
You can make one day a little longer, maybe 5-6 or so. Other than that just generally increase the volume of each day.
Ex:
3,4,4,3,3,5
3,4,3,4,4,6
4,5,4,3,4,6
2,3,3,2,3,2 (cutback)
If once week felt particularly rough repeat it. Every 4th week or so it's good to take a cutback week and do half or so of what you did previous week.
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On April 18 2012 18:25 Occultus wrote:Do shorter things and lift weights if you want to prepare, otherwise just stand the pain Breaks seem a little bit too short. Im not a sprinter guy but everyone in our club does at least 2-3 minute breaks between sprints. If you go all out it should be until complete regeneration (up to 8 minutes). Sprinting is not about short breaks, its about the proper technique and you just cant do that when tired after a 45 sec break.
Ok cheers, I'll up my breaks up to 1.5 or 2 mins and see if I can do any better I read somewhere that shortening your breaks increases your endurance as well as strength, maybe I'll try that once I can run a little longer.
Also, I'm sprinting because I don't live near a gym and I'm not rich enough to buy my own barbells, I would lift weights if I could
On April 19 2012 02:36 SKTerran.117 wrote:
It's taken me longer than I would have liked, but I have finally gotten to running 3 miles a day, 6 days a week. My concern now is what is the best way to start increasing my weekly mileage? Should I focus on getting 2-3 days of long runs and the others remain at 3 miles? Or increase my distance for every run by a small amount?
Basically, just set a new goal for yourself every day, and try your very best to complete it, if it's a realistic enough goal (.5 of a mile a day increase or less) you can do it 100% of the time. Miles are a little weird for me but I basically increased mine by half a kilometre every day until I got up to 15 and then it got really really boring (I started off struggling to do about 1 km)
Motivation to push myself harder was basically "if someone else can do it, then there should be nothing stopping me from doing it" It was something like that from the Motivation thread hope I helped
On April 19 2012 04:06 SKTerran.117 wrote:
After a cutback week, should I just pick up were I left off or readjust my program?
You could try to just pick up where you left off, a week's not too long to miss out on and if you manage to do it, then it's great! if not, you don't lose anything from not being able to do what you wanted either.
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On April 19 2012 04:06 SKTerran.117 wrote:
After a cutback week, should I just pick up were I left off or readjust my program?
Yes. Or even higher. Like if you went: 20,25,30,15 then 30 or 35 is fine for the next week.
Ok cheers, I'll up my breaks up to 1.5 or 2 mins and see if I can do any better I read somewhere that shortening your breaks increases your endurance as well as strength, maybe I'll try that once I can run a little longer.
Also, I'm sprinting because I don't live near a gym and I'm not rich enough to buy my own barbells, I would lift weights if I could
That all depends on your goals. If your sprinting then shortening the breaks basically makes the workout a little more "speed endurance" focused. If your doing a workout like this though it's not a max speed workout like say flying 30's or 60's and is generally done at a slightly slower than all out pace.
Intervals workouts for endurance are MASSIVELY slower than sprint workouts (a sprint workout might cover 100m in anywhere from 10.5-15 seconds; for even really good runners they might be doing like 17-20 seconds/100m). 100m at near sprint with short rest periods could maybe, kinda, sorta, not really come close to being an 800m lactate clearance workout but not really. A workout like that is anaerobic by nature when your running that fast.
A good example of endurance based workouts would be:
- 10x1000m @ 10K pace with 1 min rest
- 6x1600m @ 10K pace with 2 min rest
- 5-8x1000m @ 5K pace with 1-2 min rest
- 4-8x1600m @ 5K pace + 20-30 seconds with 1 min rest
- 3-4M (20 min) continuous at roughly 5K pace + 30 seconds/mile
- 6-8M (40 min) continuous at roughly 5K pace + 45 seconds/mile
- 8-12M (60+ min) continuous at roughly 5K pace + 50-65 seconds/mile (a.k.a MP)
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On April 17 2012 16:31 Lorken wrote:I don't know if this is the appropriate place to post this, but I've been sprinting for 3 days now after a really really long time of not exercising and I managed to do 6 x 100m sprints with 45 second breaks and my ass (muscles) are just killing me, I can hardly stand after doing that and it takes 10 mins walking back to my room when it only takes like 5 mins getting to the field before I sprint. Any ideas on how I can improve this or is what I am doing suitable for just starting out? I used to be able to do 10 x 100m sprints about November last year and I don't remember it being so hard to get up to that last time
I'm so happy there's some sprinting questions that I can put my experience to good use.
To start out, you describe that you have been "sprinting" for three days. This training regimine is probably overworking yourself already. High-intensity training should probably be done only one day at a time, with at one day of light training or recovery in between, and with a maximum of three hard, muscle-straining days in a week.
If you are actually all-out sprinting in these intervals as you described, there is no way you should actually be able to complete this workout with the recovery you have given yourself, given your lack of conditioning over the last months. When you do perform this workout, you are doing a tempo workout that should probably be only performed at around 75% of your maximum speed. With as short a recovery given, you should never be working at full speed at any given point, unless you want to injure yourself.
That being said, if you want to improve your long-sprint conditioning, you should do a variety of workouts that improve several areas of running. These criteria being speed, speed endurance, endurance, tempo, strength, and possibly power speed are detailed below.
Category: percent top speed, interval length, recovery
Speed: top speed, 30 to 150, 10-15 minutes
Speed Endurance: 90-95%, 100 to 400 meters, 5-10
Tempo: 70-80%, 50-400, 1-3
Power Speed: harness runs, short hills
Endurance: aerobic running
Strength: weight training or hill running
Endurance running, tempo, speed endurance, and strength are the most important aspects to focus on during the early stages of training, while top speed work is better done after you have developed a baseline conditioning standard. In short, your specific 10x100m, 45-second recovery is just one sprinting aspect, and if you want to improve it, you will still have train yourself across the board.
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This is good for me to so I can get a little more sprinting knowledge in there.
I'll fire away a few questions:
-I assume % means that percentage of max speed. In other words if you were a 10 second 100m guy you might be doing 200/400 in 25/50? Speed endurance might look like 10.5-11.1?
-On your top speed workout would you really take 10+ min recovery even if you were doing like flying 30's or 60's? If doing those what sort of volume would you do?
-For speed endurance would you run a 400m rep the same pace as a 100m rep? (i.e. your 10 second guy would do 11.1/44.4, or would it scale and be more like 11.1/45+)
-What kind of weight training is it? I'm going to assume generally not high rep low weight, but do you tend to focus more on hypertrophy ranges of lifting or more very heavy low rep lifting (2-3) for CNS conditioning and overall recruitment or some combination of both?
That tempo workout is interesting as for me it works out almost exactly to be a pretty classic 800/mile workout. I don't know the volume but 10x400m at mile pace w/1 min recovery is a classic. I'm somewhere between 13.5 and 14 for the 100m which would have me doing 400's in roughly 72-74 high; just a smidge faster than what my current mile shape probably is.
What constitutes "short hills", how many seconds? Would these be run close to all out?
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I was going for more strength but thought I might as well get some endurance as well so I was trying to get too much out of it I guess. Turns out I have a lot to work on tommorow, my pacing is all over the place going from all out speed the first 2 sprints to a sad looking jog (but still feels all out) on the very last one. Guess I have to find a grassy hill now since I go barefeet on a grass field. Pavement here is so bad it feels like gravel at points
Also, adding onto L_Master's questions:
How many sets would you guys be talking about?
With a 10+ minute break and short distance running, does it help build muscle much? I do pull ups and it doesn't feel like you're getting tired at all (but you can definitely feel muscles going all out), is that the sort of feeling you're trying to achieve with the long breaks?
How steep would you be aiming for with the hills?
Example hill:
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Although it doesn't look like much I would imagine it would be a lot harder than on a flat surface right?
Also, cheers for all of your input guys
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One quick question I wouldnt mind you guys taking a look at...
I mentioned in an earlier post that I was just getting into running, I am 6'4" and weigh 230lbs. At first I found it really difficult to keep a 'running' motion going and would often slip into a walk and once I started walking, getting back to jogging/running was difficult.
Following the advice I read on here, I needed to forget speed and find a pace where I could do it constantly, I can now run at a slow speed, most I have done in one go is just over 4 miles but I have a definite 5 mile route to complete this Saturday which should be good.
Going to MapMyRun too so it will be interesting to see how slow i'm going. What would be a sensible MPH for slow jog pace? As long as I can beat good walking pace i'll be happy.
Anyways onto the question....
When I run I feel like i'm carrying a lot of extra weight, I have changed my diet to one much lower in fat and I am just looking for some sort of guarantee that if I could go down to 210lbs or 200lbs that I might be able to go for longer or move a bit quicker! Are their any good runners on here that weigh near that amount?
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On April 19 2012 20:35 Shottaz wrote:
One quick question I wouldnt mind you guys taking a look at...
I mentioned in an earlier post that I was just getting into running, I am 6'4" and weigh 230lbs. At first I found it really difficult to keep a 'running' motion going and would often slip into a walk and once I started walking, getting back to jogging/running was difficult.
Following the advice I read on here, I needed to forget speed and find a pace where I could do it constantly, I can now run at a slow speed, most I have done in one go is just over 4 miles but I have a definite 5 mile route to complete this Saturday which should be good.
Going to MapMyRun too so it will be interesting to see how slow i'm going. What would be a sensible MPH for slow jog pace? As long as I can beat good walking pace i'll be happy.
Anyways onto the question....
When I run I feel like i'm carrying a lot of extra weight, I have changed my diet to one much lower in fat and I am just looking for some sort of guarantee that if I could go down to 210lbs or 200lbs that I might be able to go for longer or move a bit quicker! Are their any good runners on here that weigh near that amount?
All depends on your definition of good. I ran 19:30 5K and 5:40 mile when I was at that equivalent BMI back in July (5'8.5", 160), If your trying to really become as fast as you can you'd almost certainly need to be lighter than 200, but you can still run solid times and be quite fit at 200.
You'll absolutely be faster at 200 or 210. General rule of thumb is that you get between 1-2 seconds/mile faster per pound of actual fat you lose (a.k.a if your 6'4 150" and lose weight it won't necessarily make you faster.)
What would be a sensible MPH for slow jog pace? As long as I can beat good walking pace i'll be happy.
Depending on athletic background and activity some people initially run almost at slow as they walk, which is nothing to be ashamed of. A typical walking pace is like 2.5 mph for a leisurely saunter, 3 mph for a standard walk and like 4mph for a brisk walk "with a purpose".
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So I started running 2 weeks ago, sort of following the couch to 5k regime, after taking some advice from you guys. Since I was also doing some biking, I decided to start on week 3, since it is the first one with 50% running. The first two days were good, and by the third day I was already getting bored of all the walking and felt I could definely take more running. I'm now at the end of week 4 and it feels good, and if everything goes as planned, next week I will run for 20 minutes without breaks. That is something I probably haven't done since I was 15 (already 10 years ago..), but I feel I can definely take it.
I think this just goes to prove everything is doable with a sane training regime, which I was not following last time I tried running. Last time, after training regularly for a whole month, my max run time was of some mere 15 minutes, before getting completely destroyed. I was trying to actually run at a good pace, up and downhill in an inclined park. Only now I realize how much of a bad idea that was. I'm now running at a slow pace and in flat terrain, and it is a whole different experience, a much better one.
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Who else workout and run? I've been doing Starting Strength for sometime, but now I've been running and I need to run 2400m in 12min in 2 months. I usually workout in the gym and run right after that, as it saves me time for the rest of the day. My best time is 2400m in 13min, and I was pretty much breathless and wanted to puke when I finished the race. That was a while ago, I believe I could do better now. Still, I'm not rushing it and I've been running according to a plan someone suggested in this thread a couple weeks ago.
Anyway, right now my priority is running. What should I do with my workout? Leave it the way it is? Lower the weights? Go less often to the gym? I workout 3x days a week and run 3x days a week btw.
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On April 20 2012 02:56 Raidern wrote:
Who else workout and run? I've been doing Starting Strength for sometime, but now I've been running and I need to run 2400m in 12min in 2 months. I usually workout in the gym and run right after that, as it saves me time for the rest of the day. My best time is 2400m in 13min, and I was pretty much breathless and wanted to puke when I finished the race. That was a while ago, I believe I could do better now. Still, I'm not rushing it and I've been running according to a plan someone suggested in this thread a couple weeks ago.
Anyway, right now my priority is running. What should I do with my workout? Leave it the way it is? Lower the weights? Go less often to the gym? I workout 3x days a week and run 3x days a week btw.
12 min mile and a half is no problem as long as your at a decent weight. Just run consistently for a bit starting at a few days a week and build up to 6 or 7.
If your overweight then it will probably require a bit more work, but seeing as how your already at 13 flat and ,by the sound of it, weren't running much just running more will easily get you under 12.
No need to go less often to the gym, just leave your gym workout in if you like doing that and keep adding running days on. So you might run 6/7 times a week and go to the gym 3 times like your doing currently.
If your still really concerned a few weeks out there are some workouts we can have you do but it really shouldn't be a problem at all. 12 min mile and a half is not fast at all; I don't think you'll have any trouble provided you put in consistent running.
@Ender - Glad your training is going well and is more enjoyable this time around! Always fun to here the success stories.
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Just got a pair of running shoes. Can't just lift only like I wanted to for various reasons. Mainly, I'm training for a Tough Mudder, but to a lesser extent while the strength gains I'm making are nice I'm vain and don't like how I've climbed to 15% body fat.
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Went into a running store as I've never actually run just for endurance gains (it was mostly via sports training from volleyball/wrestling that I maintained my level of fitness) and they set me up with these GEL-NEO33s from asics. Dude said I was rolling a small amount to the outside with my stride when he had me on a treadmill (had no idea he'd check my gait and stuff, was pretty badass) so he brought out these and a pair of mizunos. Ended up going with these for the comfort factor (was funny since all my volleyball shoes have been mizunos and wrestling shoes have been asics... was a battle for my heart :D)
I'll update when I get back. Figure I'll ease into it with something like 3 miles. Any tips for someone new to running? (Yes I read the OP, I mean beyond that. Personal anecdotes, etc.)
Edit: No idea what's going on with the picture. Appears huge and cut off to me even though I have resize checked in my profile settings. Sorry about that I'll spoiler it. Which after looking at the preview fixes the problem.
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EPT![[image loading]](http://www.bodybuilding.com/fun/images/2006/staley14v.jpg)
![[image loading]](http://i.imgur.com/KrcdG.jpg)
