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On July 21 2012 07:30 Pellucidity wrote:*gulp* you guys are so amazing. I recently started running and ran 7km in 49 minutes today. I was very pleased with my run, but seeing all of your amazing times I cannot help but feel ashamed lol. I'll try my best to catch up I suppose 
If you put in the miles, good things will happen!
Train consistently, train smart, listen to your body, and it won't be long before your running in ways you never even imagined were possible.
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Asbel Kiprop 3:28:88 and Nick Willis 3:30. I told ya, WR is yet to come for Kiprop.
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On July 21 2012 17:42 Occultus wrote:
Asbel Kiprop 3:28:88 and Nick Willis 3:30. I told ya, WR is yet to come for Kiprop.
Good run for Willis.
Kiprop looked monstrous. Cruised to the bell at like mid 3:3x pace and then annihilated field the last lap, looking ridiculously comfortable and relaxed. No doubt he could have easily been 3:27.xx had the pace been just a little hotter as he looked VERY comfortable cruising those 57's the first 1100 meters and still alarmingly relaxed and smooth bringing it home in 26 last 200m. He is now the 5th fastest guy ever and finally has a sick time to really back up and emphasize how good he has shown himself to be.
The WR for Kiprop...I dunno. Not going to say impossible, but Hicham's record is pretty unreal, and another 1.5-2.5 seconds is a TON to ask for. Guess we'll have to wait and see if Asbel really guns for a fast time in a diamond league meet post London.
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Shitty result of 38:52
Hmm, not sure what to say about this one. I guess on the surface I went out to hard and died, but especially aerobically I never felt like I was dying by any means. Breathing felt deep and strong, but also smooth and regulated. Basically legs just wouldn't do it. Hills (uphill) felt awful and was definitely moving back on the field every time we went up.
Splits went:
5:38
5:48
6:04
6:25
7:38
6:17
62
Obviously from looking at the splits it seems like I just went out way to fast and died, and while that is probably part of it I never felt intense lactic buildup or pain in the chest or elsewhere. It was just like my legs got weaker and weaker in miles 3 and 4 and then by the time I got to 5 I was pretty beat mentally. Had to stop for like 15s for a side stitch, but even after resuming was relegated (or maybe mentally deflated to) basically an easy jog pace. Was that way for maybe half a mile and then eventually some women came up on my running really fast for where we were relatative to pace and I found a groove and grinded for the last .75 or so to beat her. Most of that was probably sub 6 or right around there with a very solid move to pull away in the last 300m or so.
So basically first 2 miles were okay, even if my legs didn't feel super snappy, miles 3,4, and 5 went from bad to complete shit, and then mile 6's latter half and finish were damn good. Can't say I entirely understand what went wrong...or maybe this is just the way it feels when you die in the 10k...
Probably doesn't help that I am in the middle of trying to run 85 mile weeks as well as having a little bit of a caloric deficit going on.
On the plus side I probably did set a 5K pr somewhere in this race.
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So I kind of fell off the wagon with posting my runs here.
I ended up doing my 10km fun-run in 59:40. I'm happy enough that I broke the hour mark, and I probably could have shaved another few minutes off if the second half of the course wasn't so narrow (people getting in my way!). For training I just ended up doing a 5-7 km run once or twice a week. So considerably less than I originally planned.
Anyway back to the weights...
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Gogo Willis! =)
On a personal note, it is so hard to get motivated when it's pouring down out there. =/
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On July 23 2012 13:52 Nethermind wrote:
Gogo Willis! =)
On a personal note, it is so hard to get motivated when it's pouring down out there. =/
I dunno man...I LOVE running in the rain!
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On July 23 2012 15:10 L_Master wrote:Show nested quote +On July 23 2012 13:52 Nethermind wrote:
Gogo Willis! =)
On a personal note, it is so hard to get motivated when it's pouring down out there. =/ I dunno man...I LOVE running in the rain!
Middle of a cold winter in our part of the world though! Think I have to just man-up. =)
Ooo happy birthday!
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Hey I'm starting to learn to run do you how I can find people to run with over the summer?
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On July 25 2012 05:58 Gogleion wrote:
Hey I'm starting to learn to run do you how I can find people to run with over the summer?
The cyclist has come to invade the running thread (this is a good thing fyi ^^).
I'm happy to run with ya anytime, other than that probably best bet is either looking at a running club or just seeing if any of your friends run or want to start running.
Others might chime in with suggestions as well but for the most part I do alot of my running solo, though I will say on good thing to look into is H.A.R.T . I run with them sometimes and their is a pretty broad spectrum of ability and the guy who heads/coaches it is pretty knowledgeable and chill.
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I have a question that I haven't had any luck finding answers to.
Running a lot worries me because I'm afraid of it taking a toll on my joints. Would fast/short distance workouts be better for my joints than high mileage workouts? For the past couple months I've switched my running workout so they're all under three miles. Obviously, I compensate by running much faster. I've been doing interval workouts a lot, anywhere between 100m repeats and half-mile repeats. In my mind, I feel its safer for me to do lower mileage because there is less impact on my joints over time. Is this the correct way of thinking? Is it better for my joints to do less miles/higher intensity?
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Sooo, haven't run in about a month now. I still feel pain sometimes in my right heel, right in front of the heel, towards the toes. Not super painful, but enough to discourage me from running. My last race I was in agony for the week following, with several parts of my lower right leg just aching, while my heel problem is more of an occasional sharp pain. This is the same foot I broke ~2 years ago....... and I'm kind of worried. I've hardly ever been pain-free throughout the last year, and my push at the beginning of summer to be able to break 20 minutes in a 5k(I know....big goals, lol) ended with me running a 20:04, and from there it's been downhill and painful, to the point I had to stop. Is running just not going to happen for me? I enjoy it immensely, but my right leg just kills me if i try to put any sort of mileage on it, even >20 mpw. I am very sad right now. I would go to a doctor...but wtf are they going to be able to do? I'm not going into surgery for it, and there's not much else they can do, I don't think. Maybe attend a form clinic and see if I'm running with bad form? I dunno....kind of depressed.
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On July 25 2012 07:55 itkovian wrote:
I have a question that I haven't had any luck finding answers to.
Running a lot worries me because I'm afraid of it taking a toll on my joints. Would fast/short distance workouts be better for my joints than high mileage workouts? For the past couple months I've switched my running workout so they're all under three miles. Obviously, I compensate by running much faster. I've been doing interval workouts a lot, anywhere between 100m repeats and half-mile repeats. In my mind, I feel its safer for me to do lower mileage because there is less impact on my joints over time. Is this the correct way of thinking? Is it better for my joints to do less miles/higher intensity?
Running is not bad for your joints.
Also, I'd be inclined to say this would be the wrong line of thinking regardless because it is rarely mileage that injures people. Most of the problems arise from overdoing the more intense training or increasing training load so quickly that even "just mileage" becomes intense because the sudden stimulus is so drastic.
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On July 25 2012 08:19 YODA_ wrote:
Sooo, haven't run in about a month now. I still feel pain sometimes in my right heel, right in front of the heel, towards the toes. Not super painful, but enough to discourage me from running. My last race I was in agony for the week following, with several parts of my lower right leg just aching, while my heel problem is more of an occasional sharp pain. This is the same foot I broke ~2 years ago....... and I'm kind of worried. I've hardly ever been pain-free throughout the last year, and my push at the beginning of summer to be able to break 20 minutes in a 5k(I know....big goals, lol) ended with me running a 20:04, and from there it's been downhill and painful, to the point I had to stop. Is running just not going to happen for me? I enjoy it immensely, but my right leg just kills me if i try to put any sort of mileage on it, even >20 mpw. I am very sad right now. I would go to a doctor...but wtf are they going to be able to do? I'm not going into surgery for it, and there's not much else they can do, I don't think. Maybe attend a form clinic and see if I'm running with bad form? I dunno....kind of depressed.
Tell you what the injury is?
Knowing what your dealing with is the first step toward rehab. Many options that are not surgery are out there for almost any injury.
Also, it's only been a month from what I gathered and if the injury is something like a stress fracture or other related bone injury those can take several months or more to heal up. At least you are being smart and not running on it. Best things to do for yourself right now are:
1)Figure out what the injury is (go to a podiatrist, and for gods sakes MAKE SURE he is a runner himself. I can't stress this enough. You need someone that understands the sport itself as well as the foot and running biomechanics well)
2)Start doing legitimate rehab and try to understand the cause.
3)Cross Train - do something to stay in shape. If you don't its going to be MUCH harder to come back to running. Even biking 3 or 4 times a week will make a MASSIVE difference in how easy/difficult the return is.
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On July 25 2012 13:25 L_Master wrote:Show nested quote +On July 25 2012 08:19 YODA_ wrote:
Sooo, haven't run in about a month now. I still feel pain sometimes in my right heel, right in front of the heel, towards the toes. Not super painful, but enough to discourage me from running. My last race I was in agony for the week following, with several parts of my lower right leg just aching, while my heel problem is more of an occasional sharp pain. This is the same foot I broke ~2 years ago....... and I'm kind of worried. I've hardly ever been pain-free throughout the last year, and my push at the beginning of summer to be able to break 20 minutes in a 5k(I know....big goals, lol) ended with me running a 20:04, and from there it's been downhill and painful, to the point I had to stop. Is running just not going to happen for me? I enjoy it immensely, but my right leg just kills me if i try to put any sort of mileage on it, even >20 mpw. I am very sad right now. I would go to a doctor...but wtf are they going to be able to do? I'm not going into surgery for it, and there's not much else they can do, I don't think. Maybe attend a form clinic and see if I'm running with bad form? I dunno....kind of depressed. Tell you what the injury is? Knowing what your dealing with is the first step toward rehab. Many options that are not surgery are out there for almost any injury. Also, it's only been a month from what I gathered and if the injury is something like a stress fracture or other related bone injury those can take several months or more to heal up. At least you are being smart and not running on it. Best things to do for yourself right now are: 1)Figure out what the injury is (go to a podiatrist, and for gods sakes MAKE SURE he is a runner himself. I can't stress this enough. You need someone that understands the sport itself as well as the foot and running biomechanics well) 2)Start doing legitimate rehab and try to understand the cause. 3)Cross Train - do something to stay in shape. If you don't its going to be MUCH harder to come back to running. Even biking 3 or 4 times a week will make a MASSIVE difference in how easy/difficult the return is.
I guess my misgiving towards going to a doctor is that I know for a fact my foot is screwed up as it is, because of the fracture a few years ago. The foot doctors basically told me as much then, also saying the only option was surgery to make it 100% right, but that it probably wouldn't affect normal activities if I didn't have surgery. Well it hasn't...but it looks like running might be off the menu for me, unless it's just a normal running injury, which I highly doubt, because of it's persistence and the fact that my good foot/leg has had zero problems at all.
I'm probably going to just take off however long I need to until it feels normal again, then try and start really slow and see what happens. If it pops up again, I guess a doctor is the only option...I guess I'm avoiding the doctor because I don't want to hear that my foot is basically screwed, and that it probably will always be like that....that's what i feel is going to happen. :-/
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If its sharp pain always go and seek a doctor. Even non-running docs can x-ray and MRT it to see if there is something wrong.
One thing i found out about 95% of leg and foot injuries (i suffered from alot of them): You are either not flexible enough to maintain a smooth form AND/OR your calves are too weak. Really, it comes down to this.
Knee pain? Too short muscles rubbing somewhere -> inflammation, not flexible enough
Sore quads? Too much impact because your form is bad and you stomp too much in the ground -> weak form because of lacking flexiblity and strength
Achilles pain? Weak calves cant cope with the impact/stress -> too much stress on achilles, inflammation
Ankle pain? Same as above
Still heelstriking badly? Lack of flexibility AND strength. -> you need calf strength for a stronger pushoff and flexibility for a wider hip extension (nearly fully stretched leg after pushing off) and the power to lift your knees.
Solution? You dont need to lift weights like Ronnie Coleman, i dont even think that you have to lift any weights to run a 30 minute 10k.
- Do your form drill (posted earlier in this thread, search google for more) BAREFOOT ON GRASS. This is the only barefoot running you need. No Vibrams.
- ROPE SKIPPING (one legged and the usual way), i do this 4-5 times a week now. Trust me on this one.
- One legged calf raises. Without any weight. Go on your toes and lower back down till youre calves are sore. Then switch foot. At first i found it very hard to lift your bodyweight with the power of only one calf.
- Stretching after every run for about 7-8 minutes. Doesnt provide much power but flexibility. Focus on posterior limb and hamstrings.
This is how my checklist looks like and it really helped. You cant totally avoid injuries but this is where 99% of recreational runners struggle and so did I. If you are injured a lot. Check this, cause i bet this is exactly what kind of injury you have. Achilles pain, knee pain and sore quads.
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Just signed up for my first Ironman 70.3 @ Branson Mo
http://ironmanbranson.com/
I was already in pretty good shape, but i have 8 more weeks to train  ~
Pretty pumped considering this will be my first 70.3 and it's on my 21st birthday lol.
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Sweet.
Just hit 2000 miles for the year, with 85 miles this week. Probably got carried away by the amount of uptempo running this week but...whatever. This next week is a cutback week anyway. After that probably 2-3 more weeks of 80-85 and then I'll start dropping back down towards the 60's and start trying to really get in a solid block of good, concerted speedwork...which I've never really had. Came close in late Aug/September of last year, but it was shorter than it should of been and not particularly well structured.
Shall be interesting to see what benefits I can get from some good, solid, speedwork. Lord knows I have a decent "base" to work off.
On July 30 2012 11:19 YPang wrote:Just signed up for my first Ironman 70.3 @ Branson Mo http://ironmanbranson.com/I was already in pretty good shape, but i have 8 more weeks to train ~ Pretty pumped considering this will be my first 70.3 and it's on my 21st birthday lol.
Sweet!
Going for any sort of time goal, or just looking to finish without dying?
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Getting back to super shape since a few months after really slacking for some years.
Did 7k run and my lateral hamstring tendon fibula attacment started feeling funny after 5k or so. So I have to do it easy. No real ace and certainly no pain.
I have a really short hamstring in that left leg. Maybe because of a ACL injury in the past. My muscle mass in my left leg is a lot less than in my right. So have to be careful with that knee. Doing an MRI soon.
Have to take a few days of rest since I want to start running 4 times a week. Gonna do only cycling and maybe pick up swimming the next 2 weeks and I have to keep stretching that hamstring. Doesn't seem to make the muscle longer so far though.
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What shoes does everyone run with and how many miles/km does everyone get on them before they get a new pair?
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EPT
