EPTRacing Nielson 2M Saturday, might be a little tired from todays workout but still hoping for something reasonably fast.
Running Thread 2014 - Page 11
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L_Master
United States8017 Posts
Racing Nielson 2M Saturday, might be a little tired from todays workout but still hoping for something reasonably fast. | ||
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zulu_nation8
China26351 Posts
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L_Master
United States8017 Posts
On May 02 2014 14:15 zulu_nation8 wrote: Hi guys, I'm trying to start running to lose a bit of body fat. I lift occasionally, 1-2 times a week but haven't done any aerobic activity in a very long time. Yesterday I could barely jog for 8 min on a track. I'm planning to run outside on offdays. Besides avoiding landing on heels too much, what other advice should I take? I wanna build up stamina and cut down on my 12% bf but also don't wanna lose gains. I cook for myself and watch my diet, etc. Thanks for help. As long as you eat enough, and don't do any crazy 3+ hour runs where you are totally depleting all glycogen you won't lose any gains. The only way you will hurt gains is if you end up tiring yourself out so much running you can't get in quality lifting. I wouldn't even worry too much about landing on heels, it's more important to have a good pushoff with the glutes engaged, and a reasonable cadence stride with the foot landing under the body's COG. How the strike actually plays out isn't really a huge deal, especially since the faster you are running the more naturally your footstrike will trend towards a forefoot strike. Other than that, just make sure to run easy. If someone asked you if you ran your run at an easy effort, if the answer is yes you are doing it right. Harder, faster stuff comes later after you have a base. | ||
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mtmentat
United States142 Posts
I think that I'm pretty much over the Achilles tendon issue, but have still been really trying to take it easy so as to not inflame it again. I did go medium-hard on Wednesday, averaging about 6:20min/mile over a 5 mile run. My running form and my lungs are definitely not what they were a month ago, but I'll take it. Last, but not least on the "mtmentat progress log": I signed up for the La Luz Trail Run, but won't know if I'm one of the lucky few that get a spot until after the raffle. On April 27 2014 23:18 LuckyFool wrote: ran a 20:57 5K this morning on a pretty hilly course so I'm pretty happy with that time. Just about all set for half marathon in 2 weeks, 1:45 should be in the bag unless something crazy happens. 'Just like the others mentioned, you may very well surprise yourself. Definite let us know what your time ends up being! On April 28 2014 22:08 Don_Julio wrote: Holy shit. What a race. I finished at 3:05 hours. I wanted to run sub 3 hours but I underestimated the hills. These motherfucking hills. I'm really, really proud as I gave everything I had and the Hermannslauf is an amazing experience. + Show Spoiler + We arrived at the start way too early because my friend tends to be overcautious. So we had to stay in the cold and wet weather (about 11°C but no rain) for almost two hours before the start of the race. The start was at the Hermannsdenkmal, a monument for Arminius who defeated the Romans lead by Varus in these hills and stopped any Roman invasion plans of the Barbarian lands east of the Rhine forever.+ Show Spoiler [The monument, covered in fog] + ![[image loading]](http://bilder.lz-online.de/detmold/vor_dem_start/1215923s.jpeg) Everything was well organized. There were enough toilets. There was a transport for our marked bags with extra clothes and stuff we need at the finish line. We had to wait another 30 minutes in the starting area which was fine as everyone was cheerful and we all motivated each other. I managed to be in the first third of my starting group so it didn't took to long to start my actual race. It started to rain right at the moment my group started. The first 3k were all downhill. I felt pretty good with just a little twitch in my left thigh due to not being warmed yet. The first big hill started at about 5km. It was a challenge but I was able to run it all the way. It was still raining but I barely noticed it. We got to a huge military road for tanks or something with a huge crowd cheering for us. Almost felt like the Tour de France. I still felt fresh and was at a ~2:50h pace. We followed the trail which got really muddy thanks to the rain. It was rolling hills slightly upward at this point but we already felt the next big hill menacing nearby. And this one struck me really hard. It was a rather short but extremely steep (min 20%) ascend. Everyone had to walk there. I recovered well at the top of the hill and continued at my former pace. We passed through the medieval city centre of Oerlinghausen where what seemed like the whole population has assembled to cheer us on. That was at ~19km and I still wasn't tired too much. My ordeal and probably every runners ordeal started shortly after. The upcoming hill wasn't a single ascend but multiple very steep and short ramps with some downward slopes inbetween. I managed to run first ramp but had a cramp in my right calf at the second one. I recovered via walking and continued to run at a good pace at the flat parts. I had to walk the following ramps though and continued to have cramps in my calfs. The last 8k were a mix of running and walking. The running was surprisingly easy but the cramps forced me stop every few minutes which basically ruined my finishing time. The last 3k were mostly downhill with a few short hills inbetween so I managed to run most of them. The crowd at the finish was great and put a smile on everyone's face.+ Show Spoiler [broken but happy (#2128)] + ![[image loading]](http://bilder.nw-news.de/bielefeld/im_ziel/1228624s.jpeg) I had the 31k in me but the hills broke me. My legs aren't strong enough I guess. If I run the race next year which I probably will I'll try to train more often and more efficiently in the hills. Congrats, Don_Julio!! Thanks for taking the time to write that up, and including the pictures of the start and finish. Do you think you'll run it again next year? Hills, hills, hills: you've put the fear in me, and rightfully so (with my trio of high alt and vert mountain runs coming up). On May 02 2014 09:43 L_Master wrote: Another pretty nice workout today, 5x1k with 2 min jog in 3:44, 3:37, 3:35, 3:31, 3:23. Racing Nielson 2M Saturday, might be a little tired from todays workout but still hoping for something reasonably fast. Faster and faster! Let me know if you're up in Boulder anytime soon for Mag, and have fun/good luck on Saturday! On May 02 2014 14:15 zulu_nation8 wrote: Hi guys, I'm trying to start running to lose a bit of body fat. I lift occasionally, 1-2 times a week but haven't done any aerobic activity in a very long time. Yesterday I could barely jog for 8 min on a track. I'm planning to run outside on offdays. Besides avoiding landing on heels too much, what other advice should I take? I wanna build up stamina and cut down on my 12% bf but also don't wanna lose gains. I cook for myself and watch my diet, etc. Thanks for help. I'm a bit concerned: are you at 12% fat currently and how are you measuring this? 12% is healthy, why the drive to lower percentages? If jogging 8 minutes on the track is an issue, you might try biking, or alternating 5 minutes jogging 2 minutes walking to build up some baseline stamina... | ||
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L_Master
United States8017 Posts
I'm a bit concerned: are you at 12% fat currently and how are you measuring this? 12% is healthy, why the drive to lower percentages? If jogging 8 minutes on the track is an issue, you might try biking, or alternating 5 minutes jogging 2 minutes walking to build up some baseline stamina... I'll comment on this. 12% is a healthy BF percentage. It is not, however, a performance (or looks) BF percentage. Usually you have to start getting around 8-10% to even start getting a look at your abs, and 5-6% numbers are common for good runners. Bodybuilders for competition can go as low as 3-4%. I wouldn't be worried at all about someone wanting to drop from 12% BF. If they have 5% and want to drop...that would be a potential concern in my book. | ||
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Arisen
United States2382 Posts
In the meantime, what would you recommend for running outside in the cold if you don't have cold weather gear? I'm afraid to go out in boxers a hoodie and sweatpants because I don't want to get all chafed or something. I have a pair of moisture wicking shorts that I had been using at the gym/during the summer. Would I be pretty safe doing the shorts and a pair of sweats on top? Also, I've been walking every morning when I get up (around 7 most days) for an hour on our local state trail. On days I want to run, would you say I should be skipping the walk and going for a run in the morning, or doing the walk and then running later in the day? Keep in mind my endurance is still pretty shit. I"m doing C25k and I'm on the stretch where my run/walk is at 5 mins running. I'm really having a hard time getting my legs to accept it and I"m having problems with tight hip flexors as well and working a lot on mobility work when I can. Hope everyone else is doing well with their running goals. | ||
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mtmentat
United States142 Posts
On May 03 2014 01:56 L_Master wrote: I'll comment on this. 12% is a healthy BF percentage. It is not, however, a performance (or looks) BF percentage. Usually you have to start getting around 8-10% to even start getting a look at your abs, and 5-6% numbers are common for good runners. Bodybuilders for competition can go as low as 3-4%. I wouldn't be worried at all about someone wanting to drop from 12% BF. If they have 5% and want to drop...that would be a potential concern in my book. Eh, I guess I always get a bit sketched out about thinking of things in terms of body fat. It's a really bad indicator of true health/fitness (especially with all the inaccurate ways people try to measure it). Personally, I run to run/compete and so I guess would hope to hear "I want to be able to jog for more than 8 minutes on the track" instead of "how do I use running to go below 12% bf?" /pontification | ||
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zulu_nation8
China26351 Posts
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L_Master
United States8017 Posts
Not too worried, likely just a combination of sick last weekend + workout Thursday + entirely too much time on my feet Friday. Might race once more before BB, but that remains to be determined. True goal race though is hometown 4th of July 4M race...flat and fast! | ||
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L_Master
United States8017 Posts
All I wanna know is where was this yesterday?! | ||
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Bunn
Estonia934 Posts
I think working on my breathing has helped me improve. Instead of breathing through lungs, I've started to focus on stomach instead. Now I don't get tired that fast and can keep going for longer. I've also found that I enjoy this relatively cold weather (5C) with no wind. It feels like I won't break a sweat so easily, which also makes me feel more energetic/powerful. | ||
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Don_Julio
2220 Posts
On May 05 2014 12:13 L_Master wrote: Damn it, smashed my incline PR by well over a minute getting 25:30, fastest descent of Incline down Barr on strava, and new PR by 15 seconds for the Ruxton mile descent of 4:16. All I wanna know is where was this yesterday?! Haha, maybe you're a diva and get upset by little things and you don't even know about it. Eat a Snickers.  On May 05 2014 18:22 Bunn wrote: Although initially I was put off by the weather, I decided to go anyways. Temperature was about 5 C and in during the end it started to rain lightly. I ran for about 20 minutes, but for some reason I don't feel bad about it. My speed today was quite a bit faster, and I managed to push myself to complete exhaustion. I wanted to stop several times earlier, but I kept pushing myself until I reached the end of the hill. By that point I was completely drained: I felt like my feet wouldn't keep me standing anymore and my intestines started to feel weird. But i wasn't sad about it. I felt like I outdid myself, because usually when I ran that fast, I would've ended quite a bit earlier. I think working on my breathing has helped me improve. Instead of breathing through lungs, I've started to focus on stomach instead. Now I don't get tired that fast and can keep going for longer. I've also found that I enjoy this relatively cold weather (5C) with no wind. It feels like I won't break a sweat so easily, which also makes me feel more energetic/powerful. Well done. Just be careful with hard workouts. Your main focus should be to slowly increase your weekly mileage. If you add too many high effort runs you risk injury especially if you're still building up mileage. It's tough to force yourself to run slow because running fast is so much fun but injuries are worse. Do you have any races coming up? | ||
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Bunn
Estonia934 Posts
On May 05 2014 19:45 Don_Julio wrote: Haha, maybe you're a diva and get upset by little things and you don't even know about it. Eat a Snickers. Well done. Just be careful with hard workouts. Your main focus should be to slowly increase your weekly mileage. If you add too many high effort runs you risk injury especially if you're still building up mileage. It's tough to force yourself to run slow because running fast is so much fun but injuries are worse. Do you have any races coming up? Yeah, I know I should be careful, but I just felt so good today. I'll control myself more next time. When it comes to races, I'm too scared to sign up. There are some runs coming up at the end of this month and next month (10km and 7km), but I have a feeling that I wouldn't manage to complete them. I don't think I'm ready yet. | ||
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L_Master
United States8017 Posts
On May 05 2014 21:06 Bunn wrote: Yeah, I know I should be careful, but I just felt so good today. I'll control myself more next time. When it comes to races, I'm too scared to sign up. There are some runs coming up at the end of this month and next month (10km and 7km), but I have a feeling that I wouldn't manage to complete them. I don't think I'm ready yet. I'll actually play devil's advocate and say I think this is fine. Organic runs where you just roll with that "fuck yea time to ROLLLLL" feeling are pretty good runs to do, and a nice way to gain some fitness without destroying yourself. They offer a good transition to real speedwork, and let's face it; at some point if you want to get faster you are going to need to do more than jog 30 minutes on occasion. Or even 60 min everyday. | ||
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Don_Julio
2220 Posts
On May 05 2014 21:06 Bunn wrote: When it comes to races, I'm too scared to sign up. There are some runs coming up at the end of this month and next month (10km and 7km), but I have a feeling that I wouldn't manage to complete them. I don't think I'm ready yet. You might be able to run the 7k. You don't have to sign up early for small races. The first race is only about finishing anyways. Just keep the 7k in mind and we'll see how you feel about in a month from now  It's no problem if you just don#t feel like racing btw. There are many runners out there who never race.And yes, you can run at faster paces if you feel like it. Just listen to your body. ______ Got attacked by a dog today. He tried to bite my foot but I reacted quick enough that his teeth only scratched the shoe and he didn't follow me any further. His owner looked shocked that her little dog could do such thing and didn't respond at all when I yelled at her to put her beast on a fucking leash. I'm prepared now. The next dog who wants a piece of me will be kicked to the moon. | ||
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L_Master
United States8017 Posts
Very few of them seem to realize that even if you KNOW your dog is friendly as a runner of cyclist I don't have a clue if your dog wants to say hi or take a piece of my calf home for dinner. There is nothing more annoying to me than an unleashed dog on the trail, as it pretty much requires I stop running and walk slowly by. I've been nipped at/attacked enough times that I won't run by. Equally annoying are the owners that have a lease...but let it run with 15m of slack. Dog might as well be unleashed at that point I'm a little extreme, but with a fair number of encounters, and a fear of unknown dogs ("attacked" when I was 2) I just don't have patience. It shouldn't be hard if you are out walking with your dog in a public space to heel the dog right as a runner/cyclist/equestrian comes by. /end rant | ||
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DarkPlasmaBall
United States45461 Posts
The TL;DR version is that the Vibram FiveFingers not only make you look ridiculous, but they're also worse for your feet than actual running shoes. The company that makes those weird running shoes that kind of look like gloves for your feet has settled a class action lawsuit, which claimed the shoes cause health problems despite advertising claiming the opposite. Runner’s World reports that Concord-based Vibram USA, which sells the FiveFingers shoe (classified as a minimalist shoe because, well, the amount of traditional shoe is pretty minimal), agreed to pay $3.75 million and will fulfill two claims without proof of purchase for the members of the suit. Vibram USA is part of the larger Vibram corporation, based in Italy. The suit was filed in U.S. District Court in Boston. As part of the settlement, the company will also cease claiming the shoe reduces injury and strengthens muscle, at least until it can prove it. As Gawker-owned running blog Fittish notes, a 2013 study showed that transitioning to wearing the pseudo-shoes can lead to greater risk of stress fractures. Vibram, for its part, denies any wrongdoing as it prepares to move the money into an escrow account. ~ http://www.boston.com/business/news/2014/05/07/fivefingers-suit-filed-boston-settled/viYfHykFeNv5EupPr5bNMK/story.html This one is a little more tongue-in-cheek: The favorite toe-shoe of vegan restaurant servers and 55-year-old men with ponytails has settled a class action lawsuit brought against it by what sounds like every person who ever wore its foot-condoms. Runner's World Newswire's Matt McCue reports that though Vibram "expressly [denies] and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability," the company has agreed to pay a lot of money. Vibram Agrees to Settle Class Action Lawsuit Vibram USA, the company that makes FiveFingers running shoes, has agreed to settle a lawsuit that... Read on runnersworld.com The initial claim, filed in 2012, accuses Vibram of deceiving consumers by saying that its shoes could "reduce foot injuries and strengthen foot muscles." Unfortunately, Vibram appears to have pulled this out of thin air, really hoping it was true. It is not true. Science takes time, and since the advent of Christopher McDougall's best-selling Born to Run (a book based mainly on anecdote that sparked the minimalist footwear revolution), science has discovered that barefoot running can really fuck you up. "This study showed that increases in bone marrow edema [the precursor to a stress fracture] are more common in subjects who were transitioning to the [Vibram FiveFingers]," concluded this 2013 study. In penance for its crimes against fashion and humanity, Vibram has placed $3.75 million into escrow. Those funds will go to the fitness idiots who purchased a pair after March 21, 2009, with up to $94 for each in an effort to help your friends and family not shudder when looking at your feet. ~ http://fittish.deadspin.com/vibram-fivefingers-still-stupid-now-culpable-1572955736 Edit: I've heard that Vibram had been marketing its footwear off the idea that it's "more natural", and therefore healthier for you... which is a pretty big fallacy. Natural and healthy aren't actual synonyms, despite many people treating them as such. Heck, clothes, shoes, medicine, vaccines, and all technology aren't natural, yet they can certainly lead to a healthier lifestyle than running around naked getting diseases. | ||
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Azerbaijan
United States660 Posts
On May 08 2014 21:11 DarkPlasmaBall wrote: Figured these articles were relevant, considering they're about footwear that were falsely promoted as more helpful and harmful, even though they barely protect or support the feet at all. The TL;DR version is that the Vibram FiveFingers not only make you look ridiculous, but they're also worse for your feet than actual running shoes. ~ http://www.boston.com/business/news/2014/05/07/fivefingers-suit-filed-boston-settled/viYfHykFeNv5EupPr5bNMK/story.html This one is a little more tongue-in-cheek: ~ http://fittish.deadspin.com/vibram-fivefingers-still-stupid-now-culpable-1572955736 Edit: I've heard that Vibram had been marketing its footwear off the idea that it's "more natural", and therefore healthier for you... which is a pretty big fallacy. Natural and healthy aren't actual synonyms, despite many people treating them as such. Heck, clothes, shoes, medicine, vaccines, and all technology aren't natural, yet they can certainly lead to a healthier lifestyle than running around naked getting diseases. I haven't run in a while but I used to run 4-6 miles a day in my vibrams. The only time I had problems is when I increased my distance too quickly. This is just my opinion but I think a lot of people do hurt themselves in vibrams because they don't build up to barefoot running properly. I spent several weeks just going on long walks (like 10 miles) and light hikes in mine before I started running. Again, I never had any issues, and I don't have cartilage in my right knee. | ||
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dudeman001
United States2412 Posts
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micronesia
United States24768 Posts
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