EPTBefore this I was running in Onitsuka Tigers because I'm a retard. I've really taken to running though despite the pain I put myself through running in those, I can't wait to try real running shoes later this morning. I haven't taken them out yet, I've just been wearing them indoors making sure they feel good
Running Thread 2014 - Page 23
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floor exercise
Canada5847 Posts
Before this I was running in Onitsuka Tigers because I'm a retard. I've really taken to running though despite the pain I put myself through running in those, I can't wait to try real running shoes later this morning. I haven't taken them out yet, I've just been wearing them indoors making sure they feel good | ||
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sJarl
Iceland1699 Posts
One question about Strava: Can you pre-program it so it lets you know when you've ran your target distance or do you just go by the voice commands? | ||
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L_Master
United States8017 Posts
On August 06 2014 09:09 sJarl wrote: New on this thread, posted a ton on the weightlifting thread. So I have my first ever 10k race in about 17 days. I'm quite poorly prepared but I'll see what hood I can make of it in the days to come. I had a nice "fast" 4km run today @ 27mins (at leadt it was very fast compared to my other runs). Is adding 500m to the total length every other day a really stupid plan with some active recovery on the off days or do you suggest an alternative method? The plan is just to finish the race and not die very painfully. I could add my runs from runkeeper/endomondo but I'm not sure how to. (You might find it on my name, Sindri Jarlsson) Endomondo profile: https://www.endomondo.com/profile/17666125 Welcome to the group! The 500m plan isn't exactly terrible perse, but it's not really the way to go about it. Good news is your race is a 10k, you can sneak by those and maybe even a half, underprepared, without having a totally miserable experience. Bad news is, you only have 2.5 weeks to prepare. I would do something like this: Week 1 - 5 days of running 5-7 km, all running should be EASY. If these days feel challenging then you are running too quick. If you feel good at the end of a run however, it's okay to push the pace to a strong, but comfortable, pace for the last 1-2 km if you are feeling really good. Week 2 - 4 days of 6-8 km, one day of 12km, again the pace should be easy Week 3 - one day VERY easy, like the kind of slow you feel like you are shuffling along and would be almost embarrassed for people to see you running at that pace. At the end of that run, do 5-6x20s pickups at a significantly faster pace than you normally run, but not a sprint effort either. Chill till race day. Pre Race - Jog easily for 5-8 mins about 15-20 min prior to race start. A few min before start do a few of those pickups. If the race offers a T-Shirt, DO NOT wear it before the race. You'll look like a goof if ya do. Race - When the gun goes off...go backwords. Not literally run backwards, but you should aim to be in the back 10-20% at least for the first 2-3 mins. Reason being is that at race start everybody goes at like fucking madman. Starting a race off with a 70 second 400m is not a pleasant way to start. That said, you'll still probably go out way to hard, so just focus on going back to that easy jog effort you've been doing. Around 7km if you feel you have more in the tank start to pick up the pace gradually and finish strong. With 100-200m to go, feel free to sprint for the line. This can be all out. If you paced wrong or really started pushing really hard at 7km this will fucking hurt....but you absolutely can do it. 10k mission complete! One question about Strava: Can you pre-program it so it lets you know when you've ran your target distance or do you just go by the voice commands? Ehm, not as far as I know. I usually just know the route I'm going on and where to turn around, run by time, or just check the thing to see when I'm at half the distance I want and turn around. | ||
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L_Master
United States8017 Posts
On August 06 2014 21:01 floor exercise wrote: I just started running about 2 weeks ago and picked up my first pair of running shoes. I tried on a ton and was thinking I'd just go by reviews online but only a few pairs didn't hurt my big toe, Nike Pegasus 31 and Adidas Glide 6. I went with the Nike because I heard it's a good beginner shoe, though they both felt good in the store. Before this I was running in Onitsuka Tigers because I'm a retard. I've really taken to running though despite the pain I put myself through running in those, I can't wait to try real running shoes later this morning. I haven't taken them out yet, I've just been wearing them indoors making sure they feel good Nice! Welcome to the club. Hopefully the shoe feels good when you take it out for a test drive! Also if you have a GPS phone/watch consider joining the TL strava group: http://www.strava.com/clubs/Teamliquid | ||
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Mikau
Netherlands1446 Posts
On August 06 2014 11:59 Bonham wrote: First of all, welcome to the thread. I hope running treats you well, and that this small community helps you out and cheers you on as needed. Second, this "nothing compared to what you guys are doing" thing is baloney. One of the greatest things about running, in my view, is that it meets you wherever you are. Lots of people are faster than you and me, we only we can run our respective PBs. Last year, I got the chance to hear Chris Hadfield speak. He's an astronaut and also a pretty amazing guy. At the end of his lecture, he was taking questions from the audience, and a young mom got up to the mic and asked him to say something, anything in the way of life advice for her young son, who really loved Hadfield but couldn't make it to the event. Hadfield gave a really lovely response that contained a great deal of truth. His closing remarks are particularly pertinent here. He was talking about one's general approach to life, but I think it applies to running as well as any other field. He said: “Never make your measure of personal success the end game. If the only thing that tells you that you were worthwhile is because you got to that last thing, you’re going to hate everything between here and there. Take pleasure in every single step. Enjoy everything. You can choose to be joyful or miserable about everything you do. Celebrate all the little, tiny victories, because they cumulatively become a really joyful life.” I think that's a best attitude for long-term enjoyment of running. Indeed, it may be the only possible one. Thanks for the welcome. I joined the TL Strava group this morning and went for a bike ride (instead of a run, because of what felt like shin splints). I previously used Runkeeper but by the looks of it they both pretty much offer the same thing. As for the Hadfield advice, while I agree with it on principle, I think it also depends on what you see as personal success. To me, every run, ride or swim I go on is huge personal succes and every single time it makes me happy, even though I don't necessarily enjoy all of the individual workouts. Especially running, because that's still relatively hard on my body compared to the feeling of being able to fly when I'm on my bike. I guess that's why I was always a cyclist first and runner second. So even though my long term ('end') goals might be to lose 50 pounds, run a half marathon this year and eventually down the road do triathlons, I can still set smaller shorter term goals and enjoy the personal success of finishing them. Maybe that's just arguing semantics on what you consider your personal goals and what you consider individual steps though. | ||
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sJarl
Iceland1699 Posts
Did 5.1km today, tried to go as slow as possible. Was really hard to go so slow because you feel almost like walking. Had plans on going 6-6.5km but had to cut it short, partly because running fasted is no fun and my left foot was hurting like hell. Hopefully it goes away soon. Feels like a burning/cramping sensation on the outer side of the foot, strarting from where the little toes and back to the heel. Goddamnit, limping around is no good. I guess I have a long date with my foam roller tonight. Any ideas how to best do fascial release exercices for the foot? | ||
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Z-BosoN
Brazil2590 Posts
After looking at the reference in the OP, I'm pretty sure it's runners knee. It's werid though, because it says that it mostly occurs after you start running 40 miles a week, and right now I'm running 10.... The guide mentioned that my thighs might now have enough muscles to properly hold the kneecap, so I was thinking that perhaps hitting the gym is a good choice? Also, after properly icing today, should I still try running tomorrow? | ||
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Don_Julio
2220 Posts
On August 08 2014 04:23 Z-BosoN wrote: This is the second time I've run and had significant pain on my knees After looking at the reference in the OP, I'm pretty sure it's runners knee. It's werid though, because it says that it mostly occurs after you start running 40 miles a week, and right now I'm running 10.... The guide mentioned that my thighs might now have enough muscles to properly hold the kneecap, so I was thinking that perhaps hitting the gym is a good choice? Also, after properly icing today, should I still try running tomorrow? Giving medical advice over the internet is really difficult. When is the knee painful? While running or afterwards? How fast are you running and can you run slower? Did you increase your mileage or intensity too fast? Rest for now until you fell you can run without any pain again and try some slow and short runs. Not sure if doing intense strenght training will help or hurt you actually, you should gain enough strenght just from constantly running and slowly increasing mileage. Maybe try a solid warm-up routine with dynamic stretching and some lunges. I do the lunge matrix by Jay Johnson + Show Spoiler + | ||
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Bonham
Canada655 Posts
http://www.chicagotribune.com/sports/international/chi-bekele-track-superstar-to-run-chicago-marathon-20140812-story.html Given his 2:05 debut in Paris in April, I think he's got a very creditable shot. | ||
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LuckyFool
United States9015 Posts
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Don_Julio
2220 Posts
On August 14 2014 13:04 LuckyFool wrote: that's awesome. I can't wait for fall marathon season. Chicago and NYC are always fun to follow. And I'm running Marine Corps Marathon which doesn't draw pros (no prize money) but is still an awesome event to participate in. Also Berlin at 28.09. with some great runners. I'm not sure if anyone tries for the WR but we can expect some fast times. Seems like some big races are coming up for our small community as well. Let's hope we all meet our goals. There are the European Championships atm. Mo Farrah won the 10 000m which is probably the least surprising result ever. I highly recommend watching the women's race. The last two laps were amazing: | ||
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Bonham
Canada655 Posts
Great race from Pavey; thanks for posting the link. My favorite bit of that video is when she comes around the corner with 300m to go after shooting to the front at the bell. You know that move hurt a lot, and to see her hold on all through that agonizing 3/4s of a lap is really inspiring. | ||
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Mikau
Netherlands1446 Posts
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Mikau
Netherlands1446 Posts
What do you guys reckon, is it possible assuming I run an average of 3-4 times a week? How much of those 21km should be basic fitness and how much can you do what in Dutch is called 'on character'? All I'm hoping to do is finish (within the allowed 3 hours), I don't really care about my time/pace. | ||
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L_Master
United States8017 Posts
On August 15 2014 17:33 Mikau wrote: Did my second 'serious' 5k+ training run this morning after what feels like a very lazy week and I'm literally taking 30+ seconds off my worst K splits, and almost 30s off my average (7:09 min/km to 6:41 min/km). And I even felt better and fitter afterwards too, like I could go another 5k lap. Progress is really fast at the start. If I keep this up that half marathon this year doesn't look as naive as I first thought. Nice! You'll improve a tremendous amount early on, even just by running nice and easy. It probably won't take too long before you feel like you are jogging faster than you could run all out for 1500m. Just remember to keep your runs easy at first, bordering on too easy; and throw in some near sprint running at the end with nice walking full recovery to develop your strides explosive characteristics and the ability to run fast. On August 16 2014 06:34 Mikau wrote: Speaking of half marathons, the marathon of Amsterdam is in 2 months (October 19) and they also organise a half marathon on the same day. Seeing as how my goal for this year was to run half a marathon and the fact that it's an actual race rather than a random 21.1k run on my own I'm seriously considering signing up. I just think 2 months might be far too short to improve from the 5-6kish runs I'm doing at the moment to over 20 km. What do you guys reckon, is it possible assuming I run an average of 3-4 times a week? How much of those 21km should be basic fitness and how much can you do what in Dutch is called 'on character'? All I'm hoping to do is finish (within the allowed 3 hours), I don't really care about my time/pace. My personal opinion is that I wouldn't worry about it, unless running a half marathon is a goal with special significance to you. Maybe I'm being elitist, but I'm not a big fan of setting goals of running a 10k, or a half, or a full, or w/e if you are new to running by and large. If it has special personal significance then go for it, but as a general rule of thumb I dislike it for two reasons 1) Tends to result in people trying to do too much running too soon, which leads to less enjoyment and a much higher probability of injury. 2) There isn't any focus impetus to improve. Yes, running more at first will help your fitness; but really at a newer level you wouldn't necessarily be running more to train for a half than you would a 5k in the first place, and the focus on running faster gives the focus on improvement and performance, and helps avoid developing an inefficient, lazy stride suited to shuffling through and surviving an event. You'll see tons of this when you watch the middle of the pack or further at a half marathon/full marathon. The last time I saw a shuffling stride with no "pop" at an 800/mile race was...never. I think people are more effective when they set a goal to run faster and my advice would be don't worry about the half marathon and focus on become a better runner. Right now you might be able to run a 5k in 30 min, so set a fall goal of running under 27 in the 5k, or something like that. All I'm hoping to do is finish (within the allowed 3 hours), I don't really care about my time/pace. That's were you lose me. Other than, as I mentioned before, having some personal significance to completing such a race...this isn't a good mindset to have for improving as a runner. It won't help your running ability much, might even hurt it, and if you go slow enough anybody can complete a half marathon. It's FAR more impressive to run even 7:00 mile or a 22 min 5k than it is to survive a marathon in 5 hours or something of the sort. I'll admit though, that this post is probably somewhat elitist and might come off way harsher than I intended. If you're goals in running are anything more than just being healthy, there just isn't the incentive to rush to do a half or full marathon. Get faster at the shorter distances, develop a good, powerful stride, learn your body, then try out a half/full marathon. You'll be in position to train effectively for it, not just to survive at some slog pace, and then after the training/race you can make the decision and either decide that you really like these longer races and want to try a marathon, or decide that running the shorter stuff is more fun and decide to stick to running 800/1500/5000/10000. | ||
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Mikau
Netherlands1446 Posts
 ), it should at least give me something to think about.First of all, I was never really interested in speed. This may seem like laziness or complacency, but I personally think it's just a difference in priority. I always thought speed is something you gain while working towards other goals. Same as weight loss really. It was the same when I was training towards Liege-Bastogne-Liege (pretty much the biggest 1 day biking race in Europe if not the world). Finishing that 245km hell of a race was always the focus, I didnt care if it took me 10, 11 or 12 hours. That's not to say though I just took it easy, and that's also true for the half marathon. Just because I "just want to finish" and haven't actually formulated any time goals doesn't mean I'm not planning on running it as fast as I can. It doesn't really have much personal significance for me (other than "that's the goal I set when I started running and I'm planning to get there"). Eventually I dream of running an Iron Man and this is one of those smaller steps I feel I should take along the way. I'll admit though, that this post is probably somewhat elitist and might come off way harsher than I intended. If you're goals in running are anything more than just being healthy, there just isn't the incentive to rush to do a half or full marathon. Get faster at the shorter distances, develop a good, powerful stride, learn your body, then try out a half/full marathon. You'll be in position to train effectively for it, not just to survive at some slog pace, and then after the training/race you can make the decision and either decide that you really like these longer races and want to try a marathon, or decide that running the shorter stuff is more fun and decide to stick to running 800/1500/5000/10000. I also think these don't have to be mutually exclusive. I can do everything I can to try and get faster at the shorter distance and develop a good stride and still 'slog through this half marathon'. Running one now doesn't have to stop me from 'properly preparing' for one next year or whenever. I don't really see the harm in it if it makes me feel good about my running. | ||
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Don_Julio
2220 Posts
*Well Straneo got silver again and "lost" gold the same way as in Moscow. | ||
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LuckyFool
United States9015 Posts
14 miles at an 8:16 average pace. Closed with a 7:22 and felt like I had plenty in the tank still. Low humidity and temps in the 60's I'm sure helped with faster times this morning but MAN was I feeling good. | ||
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Bonham
Canada655 Posts
On August 15 2014 17:33 Mikau wrote: Did my second 'serious' 5k+ training run this morning after what feels like a very lazy week and I'm literally taking 30+ seconds off my worst K splits, and almost 30s off my average (7:09 min/km to 6:41 min/km). And I even felt better and fitter afterwards too, like I could go another 5k lap. Progress is really fast at the start. If I keep this up that half marathon this year doesn't look as naive as I first thought. You are totally right. One of my favorite things about learning anything is how quickly you improve at the start–in running and elsewhere! | ||
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L_Master
United States8017 Posts
On August 16 2014 16:17 Mikau wrote: First of all, I was never really interested in speed. This may seem like laziness or complacency, but I personally think it's just a difference in priority. I always thought speed is something you gain while working towards other goals. Same as weight loss really. If speeds not important to you, then it's not important to you. Nothing wrong there...even if I can't relate to that  I will say though that speed isn't something you really gain working towards other goals, namely if those goals are completion goals. You'll gain some speed, especially in the first 6-12 months as your aerobic system grows stronger but this will plateau. This assumes you train like the typical person does for completion, meaning they run lots of miles at easy pace with little else. Most people running say, a marathon, don't do much other than easy runs; you won't see marathon pace work, 10k speedwork, tempo running, etc. in the typical plan of a person whose only goal is to complete one. There is, after all, no need for any of that if one just wants to survive the race. Nothing wrong with that, you just won't get faster. Once you start adding in all those workouts though, you're no longer worried about just completion in my opinion, and are now training to run as quickly as possible. To compete. On August 16 2014 16:17 Mikau wrote: I also think these don't have to be mutually exclusive. I can do everything I can to try and get faster at the shorter distance and develop a good stride and still 'slog through this half marathon'. Running one now doesn't have to stop me from 'properly preparing' for one next year or whenever. I don't really see the harm in it if it makes me feel good about my running. Yes indeed. Of course at that point the question is more "can I run a HM as a newer running focusing on the 5k", to which the answer is yes. If nothing else it can serve as a good, aggressive long run. Just remember to take it easy the next few days after the race to recover properly. On August 16 2014 22:15 LuckyFool wrote: Had one of those mornings where I was just on pretty much the entire run. Felt amazing, totally CRUSHED it. Definitely one of my more solid long runs if not my best ever. 14 miles at an 8:16 average pace. Closed with a 7:22 and felt like I had plenty in the tank still. Low humidity and temps in the 60's I'm sure helped with faster times this morning but MAN was I feeling good. Sweet stuff, gotta love runs like this. These are the days that keep me coming back, where I just feel effortless at a good, quick tempo and everything just feels awesome! | ||
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