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#8861389 - 11/23/16 04:47 PM Re: Running/Cardio Thread [Re: Tits-of-Shame]
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I guess. I'll add 1 pt:*

*running sucks
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#8870819 - 12/05/16 02:02 AM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Design Offline
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Been keeping active with marathon training and a few 10Ks. Had Turkey Trot on Thanksgiving. Then got 2nd in my age group this weekend at the Riverside 10K.

Next up is the Pasadena Half, Oceanside 15K, then LA Marathon.
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#8871180 - 12/05/16 01:49 PM Re: Running/Cardio Thread [Re: Design]
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wewt nice. I'm back [sorta?] and just seem to have general soft-tissue funny business in my hip now post run, and kinda glute-focused (???) as far as I can tell.

at 15 mpw, see <zero> reason to push this up any higher right now, doing [2] treadmill sessions and a track workout focused on 5k stuff


*edit:
Signed up for CIM lol [26.2] in 2017**


**against my better judgement
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#8893488 - 12/27/16 09:58 AM Re: Running/Cardio Thread [Re: THOT POCKETZ]
McCavityCat Online   content
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Runners help, Never been a runner at all. Have played sports with a focus on soccer my whole life and at time have been match fit (full 90 minute game running approx 3-6 miles depending on the game) but i have never ran for any sort of distance and I am god awful at it.

My two areas i have questions are #1. Whats the best way to get into it? My thought process is to run 1/2 mile, walk a half. And then increase that ratio till i can run 3 miles or so without collapsing.
#2 When i do try to run the same speed for extended periods of time, whether its on the slow or fast, my outside shin muscle (anterior tibialis muscle?) Gets a massive pump and gets extremely tight only 2-3 minutes into running. This goes away fairly quick when i bring it back down to a walk to stop running.
I have tired getting some stretching in and doing different types of stretching to work it out but doesn't seem to matter. My flexibility/elastability is pretty good.
I am willing to bet my form and how my foot strikes the ground is absolutely horrid as I have only ever been focused on quick bursts and maximum performance from runs no more than 100 yards. I also do not run with any special running shoe as any running I do is done with a workout. Currently using a Nike solid sole training shoe, similar to the Nike Metcons.
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#8894551 - 12/28/16 12:31 AM Re: Running/Cardio Thread [Re: McCavityCat]
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Galloway run/walk method sounds like you're unterested in?

Otherwise start slow and stay there imo, 2 miles, couple tumes a week, gradually move up

No fucking clue whatsvup with your shin man, sounds like somethung to figure out. Im in/out of PT and something always hurts after a quality workout for me but this sounds different.

Also it sounds like you need to slow the fuck down for now

Sidenote: taking another ~3 weeks off to rehab my hip lol
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#8896172 - 12/29/16 01:06 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
McCavityCat Online   content
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Thanks, ill look into that method. I guess i should say im not currently out there banging out running till exhaustion. Just things i notice when i do run for extended periods. The shin thing is very strange, its definitely muscle related and not tendon/bone. My guess is it has to do with how i push off with my feet and causes the flex of that muscle and the repetition without rest is what its just not used to.
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#8896823 - 12/30/16 12:18 AM Re: Running/Cardio Thread [Re: McCavityCat]
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Yea who knows, i still say PT should help

That said the 'frustrating' part of running imo is all the injury/pain/muscoloskeletal shit you always havecto deal with when a little older/newb/heavier

Whatever your muscoloskeletal weakness is, running will find it.
I thought i had a lower back problem w/runs over about an hour, then i had to take 4 weeks off on a knee thing, then i had actual achilles tendinitis on my left achilles for like a year before i realized that pain wasnt 'ok', and now i have bursitis on my right hip and i am banning myself from pavement running for probably all of 2017 which probably is a good idea anyways

And its not like a run a lot, im getting this stuff at 15-25 mpw, peaked at 30 lol. Am on the wrong side of 40 tho and heavier than most runners (190+).

So i thought running was only about following a program and nailing your paces and HR zones and key workouts but nowadays i think all that matters is injury prevention/recovery. If you can remain injury free then you can make conditioning gains, but not until then.

Probably a PT experienced with runners can help evaluate where you are, YMMV. My PT guy tells me to back off whenever my hip even bothers me a little the day after a run, including taking a complete week off or more.

Some older runners w/injury history may need complete rest as part of a normal cycle, like one week in a month completely at rest, or one week in six or whatever is required.

Like i want to be able to handle some 50-55 mpw peak weeks but i will have to get through this bursitis first.
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#8899270 - 01/01/17 11:58 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Mrs. Ironmom Offline
Isopropyl bung burn!
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Registered: 03/12/01
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Ended the year with 2,645 miles and 260,000 feet of vertical gain.
I ran three 50k's (pr'd the distance), two 50 milers (pr'd the distance) and two hundred milers (pr'd the distance). I also got a little fatter, but Im convinced its helped me stay healthy and injury free. Here's hoping 2017 will be just as fun.

Calendar so far:

January: San Diego 50m
Feburary: Black Canyon 100k
March: Way Too Cool 50k
April: Boston Marathon
May: Wild Wild West 50m


Edited by Mrs. Ironmom (01/02/17 12:00 AM)

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#8900642 - 01/03/17 02:30 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Design Offline
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Nice work Chris. A little pudge is good for the soul.
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#8900645 - 01/03/17 02:33 PM Re: Running/Cardio Thread [Re: McCavityCat]
Design Offline
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 Originally Posted By: McCavityCat
Thanks, ill look into that method. I guess i should say im not currently out there banging out running till exhaustion. Just things i notice when i do run for extended periods. The shin thing is very strange, its definitely muscle related and not tendon/bone. My guess is it has to do with how i push off with my feet and causes the flex of that muscle and the repetition without rest is what its just not used to.


I agree with Stickaz' recommendations. Also, try toe taps for the sensitive shins. You can do standing up but this video explains it in basic terms:
https://www.youtube.com/watch?v=66r_kWvgwUo
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#8900688 - 01/03/17 02:56 PM Re: Running/Cardio Thread [Re: Design]
Tits-of-Shame Offline
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Registered: 12/07/02
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I've gotten a pumped feelign in my shins.

Most likely it could lead to shin splits. It's probably neuromuscular, your body is still working on timing shin contraction vs calf contraction and at some point you're working both muscles in direct conflict. This isn't efficient/productive, and ultimately the shin muscles lose. i.e if you run through it you'll probably develop shin splints.

I'd recommend continuing the run/walk method to "build up a base" until your body has gotten used to running again. Run a little slower and try to emphasize light steps, and relaxing your legs, and eventually our bodies are pretty good at figuring out what's "wrong" with practice.
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#8906275 - 01/08/17 08:05 PM Re: Running/Cardio Thread [Re: Tits-of-Shame]
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Im going to start being 'that' guy i think and will work this stuff in now instead of just stretches.
http://www.runnersworld.com/workouts/meb-keflezighis-5-drills-to-make-you-a-better-runner/slide/4

Lol
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#8907874 - 01/10/17 10:33 AM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Mrs. Ironmom Offline
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I haven't done a single stretch or drill in the last 5 years.
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#8907950 - 01/10/17 11:34 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Tits-of-Shame Offline
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You also don't spend 45 hours a week at a desk. There's lots ways that's been shown to be unhealthy.
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#8908221 - 01/10/17 04:16 PM Re: Running/Cardio Thread [Re: Tits-of-Shame]
Sir Ampsman Offline
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So I ran 20 miles on my treadmill the other night. \:\|
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#8909242 - 01/11/17 11:59 AM Re: Running/Cardio Thread [Re: Sir Ampsman]
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impressive. I'm thinking about a way to get a 10 miler in without being banned from my gym. Thinking a 5 miler, hide/water break. Sneak back in, shirt swap.. second 5 miler

side note: my 1-leg leap game is weak af, lol. its hillarious. I'm basically a damaged person trying to rehab at this point
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#8909292 - 01/11/17 12:25 PM Re: Running/Cardio Thread [Re: Tits-of-Shame]
Mrs. Ironmom Offline
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 Originally Posted By: dirtyS13drifta
You also don't spend 45 hours a week at a desk. There's lots ways that's been shown to be unhealthy.

It was mostly a comment about my stubbornness to do it...as I know it could only help this aging body of mine. \:\)

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#8909359 - 01/11/17 12:58 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
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I've found I have far more similarities than differences with the '50+ masters runners training thread' of like 1800 pages on letsrun. It's kind of hillarious really, all the discussions about foam rolling, what happens to be hurting that day.... getting a compensatory injury after trying to rehab for the original one [lol that one is dear to my heart]

kudos to those that arent nearly broken all the time lol
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#8913281 - 01/15/17 10:14 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
SJP0tato Offline
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Registered: 10/13/01
Posts: 682
Loc: Gilbert, Az
Well I ran the Phoenix RnR today... kinda.

Injury knocked my training plan way down for a PR, so I've just been taking it easy the past weeks and figured I'd skip any kind of PR attempt and go for a 3:30-3:40 finish.

Well about 3-4 days ago, some weird hip pain showed up, and didn't really go away in time for the race. I knew I was in trouble around mile 2, but stuck with the 3:30 group until a little after mile 5 when it turned into a full slog. At mile 8 or so, I was just hoping I could do anything to finish at all.

What followed was 18 of some of the most painful/soul grinding miles I've done... but I refused to DNF for whatever reason. Whatever's wrong with my hip threw my gait way off, which cascaded into all kinds of problems.

Glad I finished, but I'll definitely be limping around the next few days.

https://www.strava.com/activities/833196253

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#8913662 - 01/16/17 11:38 AM Re: Running/Cardio Thread [Re: SJP0tato]
Mrs. Ironmom Offline
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Way to gut it out man.
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#8913666 - 01/16/17 11:41 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Mrs. Ironmom Offline
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My 50 mile race in San Diego got cancelled on Saturday because of all the rain they got in the days before the race. The ranger and RD were concerned for the health of the trails so they called it. They've offered a rescheduled race for Feb 4th, which I'll take, but I'm dropping down to the marathon since I have Black Canyon 100k 2 weeks later.
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#8914131 - 01/16/17 06:53 PM Re: Running/Cardio Thread [Re: SJP0tato]
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Damn man hope you're OK. I've got a hip thing going on too and I've promised myself I'll walk off course if I feel it in a race this year (OK maybe not a 5k). Hope your recovery goes well..
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#8937526 - 02/06/17 03:20 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Design Offline
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Geez SJPotato... way to stick it out but hope you're nursing that hip.

I thought I'd update this thread since it's been a while. I ran the Pasadena Half a few weeks back in pouring rain (a first for me). Ended up doing a decent time despite the crazy weather. 1:49:xx I think.

Also, now hitting the full 20 in marathon training and things seem to be feeling good. Didn't really have a goal in mind except to hit under 4 hours again. To be honest, the training schedule has been a good way to keep me off the holiday binge lol. We did 12 last week and are supposed to do 14 this week, followed by 22 the following week. But I might split it up and do a couple 20 milers. Still doing tempo runs during the weekdays to keep the speed up. Averaging around 35 miles a week.

LA Marathon in 6 weeks followed by Ragnar in April.
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#8937741 - 02/06/17 06:38 PM Re: Running/Cardio Thread [Re: Design]
Mrs. Ironmom Offline
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Way to put in the work Kent!


I had a decent day at the rescheduled San Diego 50 miler on Saturday, but opted to do the marathon instead since I have the Black Canyon 100k next weekend.
It was a smaller field, with 70 starters. The morning started out beautiful with some marine layer to keep things cool, but not too cold. The course is an out and back that's mostly flat with just one big climb and descent in each direction. I settled into a nice pace that was in the 8:30 range, with no real goal other than to run smart and efficiently and try to come in under 4 hours. I had just a handheld that I refilled twice, had 3 cups of Coke and about 5 Swedish Fish and that was it. Felt good almost the whole race, with only the slightest signs of cramping in the final miles.
Counting people ahead of me at the turnaround I was in 12th. Over the next few miles I picked off 3 people, and the final one with a mile to go to grab 8th overall. Time was 3:55.
Pretty happy with how I felt...and no soreness the next day. Despite my lack of mileage in the last 2 months I'm feeling good about my 3 races in the next couple months. If I can get in some speedwork I may even be able to go sub 3:30 at Boston.

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#8941031 - 02/10/17 04:12 AM Re: Running/Cardio Thread [Re: 2000CivicStud]
y2blade Offline
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Little update as I'm closing in on 1 year since starting running.

I managed my furthest distance the weekend before last....15miles
Aiming for 18miles this weekend

I'm doing my first Marathon in April, that I'm feeling positive about.

Have a good weekend all of you.
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#8942363 - 02/11/17 01:54 PM Re: Running/Cardio Thread [Re: y2blade]
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Cool! The one thing I wish I did was more 15-18 milers en route to my first marathon. I did one and perhaps that is why I spent 6 months with an injury to my hip \:D

I did a 20 miler like 3 weeks out (which sucked, very discouraging lol) and that was it, otherwise my long runs were all halves until you go back to feb (5 months out) o so where I got a pair in the 15-18 range before having a mental breakdown on running lol TMI

I think consensus regarding the minimum 'safe' mpw to have an injury free marathon is like 35... Which of course I also got nowhere near (peaked at 30), really I had 20 mpw avg the 6 months leading up to it

Also I believe I'm more fragile than most, YMMV
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#8952488 - 02/21/17 03:36 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Mrs. Ironmom Offline
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13:16 at the Black Canyon 100k this past Saturday. Really happy with my time considering the rain, wind, mud and overall miserable conditions.
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#8954786 - 02/23/17 01:00 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
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I have a super important update:

this will be my third week in a row of hitting 25 mpw \:o

I appear to have no lingering/ill effects from ramping up from ~5-10 or so the last 6 months post hip injury**

**knocks furiously on wood

since I never really went above 25 much last year, I think I'll stay here a while. Maybe sneak out to 30 with mostly easy stuff but thats it
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#8960932 - 03/01/17 01:12 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Design Offline
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Nice work Stickaz.
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#8962643 - 03/03/17 03:06 AM Re: Running/Cardio Thread [Re: Design]
y2blade Offline
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Update:

New distance PB of 20miles, it was horrible...I loved it
New PB for Half Marathon 2:17.
New PB for 1mile 6:55
New PB for 5k 22:21
New PB for 10k 55:52

Looking good for my first Marathon in April
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#8963294 - 03/03/17 04:25 PM Re: Running/Cardio Thread [Re: y2blade]
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solid. your 5K time seems to be the best on that list.... might want to focus on it... just my humble $0.01...
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#8964649 - 03/06/17 01:39 AM Re: Running/Cardio Thread [Re: THOT POCKETZ]
y2blade Offline
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I'm focusing on distance work until after the Marathon on April
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#8964824 - 03/06/17 10:47 AM Re: Running/Cardio Thread [Re: y2blade]
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marathons are terrible! resist the urge to step up imo
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#8965579 - 03/06/17 07:04 PM Re: Running/Cardio Thread [Re: THOT POCKETZ]
Mrs. Ironmom Offline
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I majorly overestimated how recovered I was only two weeks out from Black Canyon 100k, but I wasn't about to miss my 5th straight Way Too Cool 50k. Also developed a nice little cold right before the race, but wasn't going to let that stop me.

Took the first 8 mile loop pretty easy as I usually do since there's almost a thousand people starting the thing and after the first mile and a half of road, it dumps onto pretty narrow single track and it's a conga line.

After the first aid station and loop, so caught an old friend of mine emerging from a potty break in the bushes, and we ended up running the next 6 or 7 together since she was feeling like shit and I was enjoying the company. Left her to lube up at an aid station and focused on finishing thevflat stretch along the river as smooth as possible before starting the climbing back up to the return trails home.
At mile 21 or so the wheels started falling off a bit. Plenty of energy, but the legs just wouldnt turn over. I ALWAYS cramp at this race (something about the runnability mixed with the steep climbs) but this time I was fighting off some big ones in my quads and hamstrings.
At the last aidcstation at mile 25 my friend Jodie caught me and I basically did everything I could to hang with her till the end and we crossed together.
5:19 finish time, my slowest at this race and a full 40 minutes slower than my PR here last year, but I'm still happy that I was able to gut it out without getting too down about it.

Time to rest up a bit (while still keeping my streak going) for Boston on 4/16.

Good news is that I've likely secured a pacing gig at Western States this June.


Edited by Mrs. Ironmom (03/06/17 07:06 PM)

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#8965844 - 03/07/17 02:09 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
y2blade Offline
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Registered: 01/17/04
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That sounds brutal, awesome job and well done.

Great little write-up, I'm just over a month away from my first Marathon now.
The more I can read about longer distance races the better.

All the best for Boston
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