Ran a 10k in June (5 Viewers)

[Darrinll40]

So I ran the 10 miler at an 8:30 pace in Thursday race, then I ran 11 miles on Saturday at a 9:30 pace, and finally 8.2 at a 9:19 pace. Steve told me both yesterday and today that if I had run all out during the race I should not have been able to run as I did on Saturday and Sunday. I don't know, but I will admit that the race was fairly easy for me up to the last half mile, I was chatting with other runners during the first half and encouraging the runners behind me after the turnaround. Should I have run harder at first? Anyway, I want to find out, so I entered a 10k race next Saturday that I had not planned originally planned to run in. I am going to try and run my hardest for the complete race and see what happens. Unless everything goes wrong on Saturday I am fairly certain that I will set a PB as my only other 10k was run at a 9:06 pace. I am going to try and run it under an 8 minute pace.

I'm with Steve on this and personally could not have run the mies you did at any pace. As you mentally set up for the 10K, instead of picking a goal of 8 minute miles like you did (or around a sub 50 minute race), why not pick a best worst for each mile and check in? I cannot recall if you are using something like a Garmin, but how often are you checking your pace? I had not been able to break the 50 minute 10K mark. Going in to the last 10K race I ran, I went it wanting my work pace to be 7:50 miles with a best pace of around 7:00. Being me I checked the Garmin quite a bit and was very encouraged to see I was hovering around 7:30 just about every time I looked and hustled more when it got above here. End result was a 47 minute race, much better than expected. Based on what I am reading, your goal of 8 minute miles is too reserved and you should go harder. You may be a little more sore than usual, but this should be a good test of some of those other muscles you might need for the 1/2 marathon coming up.

I don't have a Garmin, but I did have a stopwatch and checked my mile splits. I wanted to break 1:30 for the 10 miler so I needed to break 9 minutes for each mile. After I did the first two at 8:17 I slowed down until I was between 8:25 and 8:40 for every mile after. I was remembering the 4 mile race in September when I started out too fast and had nothing left at the end. I will set a goal of 7:45 miles.I mostly run because I enjoy it. Sure the PB's and awards are nice to get, but I mostly like the races because it is fun to run with a lot of people. If I had known how much I would enjoy running I would have started 20 years ago.

 

[El Floppo]

So I ran the 10 miler at an 8:30 pace in Thursday race, then I ran 11 miles on Saturday at a 9:30 pace, and finally 8.2 at a 9:19 pace. Steve told me both yesterday and today that if I had run all out during the race I should not have been able to run as I did on Saturday and Sunday. I don't know, but I will admit that the race was fairly easy for me up to the last half mile, I was chatting with other runners during the first half and encouraging the runners behind me after the turnaround. Should I have run harder at first?

Anyway, I want to find out, so I entered a 10k race next Saturday that I had not planned originally planned to run in. I am going to try and run my hardest for the complete race and see what happens. Unless everything goes wrong on Saturday I am fairly certain that I will set a PB as my only other 10k was run at a 9:06 pace. I am going to try and run it under an 8 minute pace.

I'm with Steve on this and personally could not have run the mies you did at any pace. As you mentally set up for the 10K, instead of picking a goal of 8 minute miles like you did (or around a sub 50 minute race), why not pick a best worst for each mile and check in? I cannot recall if you are using something like a Garmin, but how often are you checking your pace? I had not been able to break the 50 minute 10K mark. Going in to the last 10K race I ran, I went it wanting my work pace to be 7:50 miles with a best pace of around 7:00. Being me I checked the Garmin quite a bit and was very encouraged to see I was hovering around 7:30 just about every time I looked and hustled more when it got above here. End result was a 47 minute race, much better than expected. Based on what I am reading, your goal of 8 minute miles is too reserved and you should go harder. You may be a little more sore than usual, but this should be a good test of some of those other muscles you might need for the 1/2 marathon coming up.

I don't have a Garmin, but I did have a stopwatch and checked my mile splits. I wanted to break 1:30 for the 10 miler so I needed to break 9 minutes for each mile. After I did the first two at 8:17 I slowed down until I was between 8:25 and 8:40 for every mile after. I was remembering the 4 mile race in September when I started out too fast and had nothing left at the end. I will set a goal of 7:45 miles.I mostly run because I enjoy it. Sure the PB's and awards are nice to get, but I mostly like the races because it is fun to run with a lot of people. If I had known how much I would enjoy running I would have started 20 years ago.

A couple of thoughts on what works for me-- Pacing... what was recommended to me for the marathon by my PT who is a TNT Marathon coach was to figure out a goal and then the pacing and go plus or minus 10 seconds on that pacing... so that would be 7:35-7:55. Not sure it's appropriate for such a short race, however; at this point in your fitness reported here, you should be going almost all out.

- Breathing... Almost all out for me is the phase 3 of my breathing:

--1- Conversational; you can maintain a conversation while running without forcing you to breath hard or elevate your HR. Breathing isn't noticed at all. Obviously the slowest. (my HR= <120). I'll only race in this zone if I'm helping a slower person pace.

--2- Tempo; you can talk some, but your breathing/HR is more forced when you do. Breathing w.out talking is starting to get into a rhythm, HR is elevated (for me 120-140). Most of my NYC and IM marathons were in this zone (until the last 10k).

--3- Race; no talkey. Breathing is in a rhythm w/ stride (and I'm vocal with my exhale... runners hear me coming up behind them), HR is pushing towards red-line (140-165... I start to redline >165). When I was fit, all my races 1/2 IM or less were here- and definitely all my running races.

I think it would be an interesting test for you to forget your watch (or at least looking at your watch) and just run as fast as you can for the 10k (not redline).

Easy for a fat, former marathoner to say..

 

[tri-man 47]

I mostly run because I enjoy it. Sure the PB's and awards are nice to get, but I mostly like the races because it is fun to run with a lot of people.

Truly, words to live by!

 

[RoarinSonoran]

8mi in the hills in under 1:20 on Saturday. I thought my ol' TNT coach was going to bring her group there, but they were a no-show, so I had to run by myself. It was a nice brisk ~50degrees. I hadn't run that far in those hills before, so there were some killer hills that I wasn't used to. The route was along a road through a city park, so there were highway-style mile markers. I started out 0.1mi off of those markers, so once the hills started getting to me (and my calf), I started walking that 0.1mi from my Garmin mile marker to the road marker. After the turn-around at 4mi, a good mile/mile-and-a-half was uphill and into the wind, so that really knocked me down. I finally got out to the flatter last half-mile or so and had a good finish.

ART on Wednesday, so hopefully I can get this knot knocked outta my calf.

 

[gruecd]

With the wind chill in NE Wisconsin at a crisp -1°F this morning, I went to the gym and did my first treadmill run since last winter. I did the first four miles at an easy 8:00 pace, then sped up to 7:30 pace for most of the last two miles, bumping up to 7:04 pace for the last quarter mile. Average pace for the 6-mile run was 7:49.

As much as I prefer t-shirt and shorts to Under Armour and winter hat, I still prefer running outside by a large, large margin. I don't mind the cold so much, but the 20+ MPH winds are absolutely killer.

 

[culdeus]

WTH is going on in here? I've been picking the training back up a bit. Knee is 98% good to go now which is so great.

I'm still supposed to do an event with liquors next year. That's the next big thing on my calendar.

I used to love running in the cold. Numbs all the crap that would ordinarily hurt.

 

[tri-man 47]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

 

[pigskinliquors]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

Thanks for writing our "Ran a 10K" Christmas card for us!

 

[Eephus]

I've been lurking in this thread for a while but it seems as good a place as any to say I'm T-5 for the Las Vegas Marathon this Sunday. I'm as ready as I'll ever be but there's this nagging feeling I should have just stuck with the half.

In any event, this is going to be the weirdest Vegas trip ever. I plan on going to bed around 8 o'clock on Saturday night.

 

[2Young2BBald]

I've been lurking in this thread for a while but it seems as good a place as any to say I'm T-5 for the Las Vegas Marathon this Sunday. I'm as ready as I'll ever be but there's this nagging feeling I should have just stuck with the half.In any event, this is going to be the weirdest Vegas trip ever. I plan on going to be around 8 o'clock on Saturday night.

Don't forget your Elvis costume. My wife and I looked at Vegas for the 1/2, but couldn't swing the trip. It goes off at 4am, doesn't it? How cool to get to run the strip at night. My neighbor is heading out to do the full too and has done it before. She stated it is a blast. Best of luck and enjoy!

 

[Eephus]

I've been lurking in this thread for a while but it seems as good a place as any to say I'm T-5 for the Las Vegas Marathon this Sunday. I'm as ready as I'll ever be but there's this nagging feeling I should have just stuck with the half.In any event, this is going to be the weirdest Vegas trip ever. I plan on going to be around 8 o'clock on Saturday night.

Don't forget your Elvis costume. My wife and I looked at Vegas for the 1/2, but couldn't swing the trip. It goes off at 4am, doesn't it? How cool to get to run the strip at night. My neighbor is heading out to do the full too and has done it before. She stated it is a blast. Best of luck and enjoy!

6:07 AM start for runners.

 

[2Young2BBald]

I am getting a bit nervous about my foot. The pain hasn’t abated and has actually radiated to the top of my foot. I talked to my Dr (a GP) to get a referral to the podiatrist that operated on both my feet before. Based on how I described the symptoms to him, including the popping sound, he thinks it is likely a tendon issue and not a stress fracture and said an injury like this is typical for someone who has been running on the beach. So, he gave the referral. My Doc is not available until next week, but the Doc my wife sees there is, which is a stroke of luck for me on a few fronts. First, she is a runner and we have run in to her at a few races. She’d is better suited, I would think, to determine what I can and cannot do if in fact something is wrong. Second, she is hawt – to the point that my wife even thinks so. Prior to my Dr. visit on Thursday I am wondering: wouldn’t a tendon injury be more painful than a stress fracture and create more constant pain? Can a tendon injury be treated with cortisone? Any other ideas on what I can expect would be appreciated. Like everything else, I’d like to be over prepared for the Dr. visit as well.

And, I am like a freaking caged animal as I was to get out and run and think I could with enough Advil and tying my shoe extra tight (but know this is a very bad idea).

 

[gruecd]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

Nobody likes me anymore.

 

[RustyFA]

Good luck in Vegas E!!

I have ran a couple times this week and it feels good to be back out there. I have been on full feed and am feeling pretty fat!

 

[El Floppo]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

Thanks for writing our "Ran a 10K" Christmas card for us!

Nobody likes me anymore.

... And a gruecd on a treadmill...

 

[El Floppo]

Heading to the beach myself tomorrow am.

the running shoes are the only shoes I'm bringing- hopefully put in two or 3, 1/2 hour runs if we can figure out how to handle the baby down there and the wife doesn't want to kill me. But no running on the beach- like baldy, I also hurt myself running on a beach long ago and gave that practice up (it was running perpindicular to the slope that got me).

 

[gruecd]

Just got back from an 8-miler outside with wind chills around 6°. I wore three layers of clothes up top and two on the bottom, and I actually think I was overdressed. Today was the fourth straight day of running with no rest days scheduled until Friday, so my legs felt pretty heavy, but otherwise it went pretty well. I ran with the girl from my running club, so the pace was pretty easy (8:19), but it felt good to know that it wasn't even 5 AM and I was already getting my exercise done for the day.

 

[DolphinsPhan]

Just got back from an 8-miler outside with wind chills around 6°. I wore three layers of clothes up top and two on the bottom, and I actually think I was overdressed. Today was the fourth straight day of running with no rest days scheduled until Friday, so my legs felt pretty heavy, but otherwise it went pretty well. I ran with the girl from my running club, so the pace was pretty easy (8:19), but it felt good to know that it wasn't even 5 AM and I was already getting my exercise done for the day.

 

[tri-man 47]

I am getting a bit nervous about my foot. My Doc is not available until next week, but the Doc my wife sees there is, which is a stroke of luck for me on a few fronts. she is hawt – And, I am like a freaking caged animal

So make an appointment with her. Tell her the foot injury feels like it originates in your upper groin area ...could she check it out?

 

[tri-man 47]

I've been lurking in this thread for a while but it seems as good a place as any to say I'm T-5 for the Las Vegas Marathon this Sunday. I'm as ready as I'll ever be but there's this nagging feeling I should have just stuck with the half.In any event, this is going to be the weirdest Vegas trip ever. I plan on going to bed around 8 o'clock on Saturday night.

No time for self-doubt now! As you say, you're ready. Just be sure to respect the distance. I've learned the hard way that what they say about marathons is true - they really don't start until about mile 18 or 20 (the point of the traditional long training run). Let us know how it goes!

 

[pigskinliquors]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.

Furley was getting coldnads, so he bought running pants.

Liquors got a new bike, Gruecd we really like!

Nobody likes me anymore.

Fixed!

 

[tri-man 47]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

Nobody likes me anymore.

Oh, stop it! I just grabbed a few memorable moments, knowing I couldn't include EVERYbody. Maybe we do need a full twelve days ...

 

[SFBayDuck]

WTH is going on in here?

Darrin continues to inspire; the rest of us continue to aspire.Floppo ptts'ed during the NYC marathon, and lived to tell.Furley was getting coldnads, so he bought running pants.Liquors got a new bike.

Nobody likes me anymore.

Oh, stop it! I just grabbed a few memorable moments, knowing I couldn't include EVERYbody. Maybe we do need a full twelve days ...

And here I figured you left me out as retribution for what the Ducks did to your boys in Ann Arbor this year. God that seems like a long time ago, considering the last 2 weeks.

 

[2Young2BBald]

I am getting a bit nervous about my foot. My Doc is not available until next week, but the Doc my wife sees there is, which is a stroke of luck for me on a few fronts. she is hawt – And, I am like a freaking caged animal

So make an appointment with her. Tell her the foot injury feels like it originates in your upper groin area ...could she check it out?

I've read the IT Band is like 50' long, she just might buy this, I mean, a podiatrist isn't a real doctor anyway. Who says you can't give good off season advice?

 

[tri-man 47]

I've read the IT Band is like 50' long, she just might buy this

:SpinalTap:If you can convince her that the IT Band is 50 feet long, you should be able to sell her on most anything else you desire.

 

[Rock Lonemilk]

Starting today I'm officially training for my first full marathon! I'm doing the Madison Marathon on Sunday, May 25, 2008. The 16 week plan I'm following is from Runners World, but I've customized it by choosing 11 weeks in the plan and doubling them so I can stretch it to 27 weeks. You'll surely notice that it only has me running 2X/week, but that's good for me, because I'll also need to be getting on the bike and into the pool 2X/week each as I train for tris.

Feel free to follow along with my training here if you're interested in that kind of thing.

 

[Darrinll40]

I really surprised myself the last 7 days. Since I ran the 10 mile race last Thursday I originally thought my usual training would be put off a bit this week, but it wasn't. In 6 days I was able to run 46.5 miles at a 9:11 pace. My body had better get used to that as I plan to log at least 50 miles a week while training for my marathon next year.

Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

 

[SteveUK]

Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

A 6am start (sunrise: 7:20am) and an entry fee in excess of $100 combine to ensure Disney is very low down on the list of marathons I may do

 

[tri-man 47]

I really surprised myself the last 7 days. Since I ran the 10 mile race last Thursday I originally thought my usual training would be put off a bit this week, but it wasn't. In 6 days I was able to run 46.5 miles at a 9:11 pace. My body had better get used to that as I plan to log at least 50 miles a week while training for my marathon next year.Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

Hey bud, you doing some strength/core work as well? That'd be a great balance against your steady an' strong running.

 

[tri-man 47]

Starting today I'm officially training for my first full marathon! I'm doing the Madison Marathon on Sunday, May 25, 2008. The 16 week plan I'm following is from Runners World, but I've customized it by choosing 11 weeks in the plan and doubling them so I can stretch it to 27 weeks. You'll surely notice that it only has me running 2X/week, but that's good for me, because I'll also need to be getting on the bike and into the pool 2X/week each as I train for tris.

Feel free to follow along with my training here if you're interested in that kind of thing.

Sounds great! You've come so far in the past year!!!Here's my "ah ha" moment of the day, related to the Chi Running concepts, which talk about a bit of forward lean at part of the running stride. The book, which I had breezed through recently, even suggested some ways to practice the lean by just standing by a wall and, um, leaning. While shaving this morning, I realized that's an excellent time to lean. Instead of standing back on the heels, per normal, I consciously stood erect and leaned forward a bit, which put me more on the balls of my feet. I'm supposing it could help to do that for five minutes in the morning - it gets all the muscles acclimated to that posture.

 

[Darrinll40]

I really surprised myself the last 7 days. Since I ran the 10 mile race last Thursday I originally thought my usual training would be put off a bit this week, but it wasn't. In 6 days I was able to run 46.5 miles at a 9:11 pace. My body had better get used to that as I plan to log at least 50 miles a week while training for my marathon next year.Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

Hey bud, you doing some strength/core work as well? That'd be a great balance against your steady an' strong running.

I have never done any strength work, but I did eat an apple down to it's core an hour ago.

 

[gruecd]

My body had better get used to that as I plan to log at least 50 miles a week while training for my marathon next year.

Good for you. I've found that my body starts to break down if I spend any significant amount of time over 40-45 MPW. I'll start seriously training for Boston in January, and I don't know if I'll ever hit 50 MPW. I know my body, and I don't want to get injured before my [possibly] once-in-a-lifetime opportunity.

 

[2Young2BBald]

Starting today I'm officially training for my first full marathon! I'm doing the Madison Marathon on Sunday, May 25, 2008. The 16 week plan I'm following is from Runners World, but I've customized it by choosing 11 weeks in the plan and doubling them so I can stretch it to 27 weeks. You'll surely notice that it only has me running 2X/week, but that's good for me, because I'll also need to be getting on the bike and into the pool 2X/week each as I train for tris.

Feel free to follow along with my training here if you're interested in that kind of thing.

Sounds great! You've come so far in the past year!!!Here's my "ah ha" moment of the day, related to the Chi Running concepts, which talk about a bit of forward lean at part of the running stride. The book, which I had breezed through recently, even suggested some ways to practice the lean by just standing by a wall and, um, leaning. While shaving this morning, I realized that's an excellent time to lean. Instead of standing back on the heels, per normal, I consciously stood erect and leaned forward a bit, which put me more on the balls of my feet. I'm supposing it could help to do that for five minutes in the morning - it gets all the muscles acclimated to that posture.

Is this with or without your high heels on?

 

[RoarinSonoran]

4mi in 36:24 on Tuesday. Had wanted to do four 1mi repeats, but that lasted for all of a half-mile. Did that first half in 3:20, and my body said 'eff that', so I just ran the rest of it with frequent walk breaks (mainly because I burned off all my energy in that first half).

Got me some ART yesterday, hopefully I can get my shins and I-T to behave for PF Chang's. I mentioned Chi Running to my Doc, and he praised it, but suggested I watch the video instead of reading the book.

Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

Coincidently, this is probably the same opening date for registration for the Goofy Challenge (half and full on consecutive days)!!

 

[pigskinliquors]

Starting today I'm officially training for my first full marathon! I'm doing the Madison Marathon on Sunday, May 25, 2008. The 16 week plan I'm following is from Runners World, but I've customized it by choosing 11 weeks in the plan and doubling them so I can stretch it to 27 weeks. You'll surely notice that it only has me running 2X/week, but that's good for me, because I'll also need to be getting on the bike and into the pool 2X/week each as I train for tris.

Feel free to follow along with my training here if you're interested in that kind of thing.

Sounds great! You've come so far in the past year!!!Here's my "ah ha" moment of the day, related to the Chi Running concepts, which talk about a bit of forward lean at part of the running stride. The book, which I had breezed through recently, even suggested some ways to practice the lean by just standing by a wall and, um, leaning. While shaving this morning, I realized that's an excellent time to lean. Instead of standing back on the heels, per normal, I consciously stood erect and leaned forward a bit, which put me more on the balls of my feet. I'm supposing it could help to do that for five minutes in the morning - it gets all the muscles acclimated to that posture.

Is this with or without your high heels on?

Shaving in the morning = w/o...shaving prior to going out at night = with Edited to add regarding working on posture while shaving, but Tri-man is certainly in a different life stage than I am. With a 2 and 6 y/o, I barely have time to think about shaving, let alone how to make it part of my workout routine.

 

[tri-man 47]

[Here's my "ah ha" moment of the day, related to the Chi Running concepts, which talk about a bit of forward lean at part of the running stride. The book, which I had breezed through recently, even suggested some ways to practice the lean by just standing by a wall and, um, leaning. While shaving this morning, I realized that's an excellent time to lean. Instead of standing back on the heels, per normal, I consciously stood erect and leaned forward a bit, which put me more on the balls of my feet. I'm supposing it could help to do that for five minutes in the morning - it gets all the muscles acclimated to that posture.

Is this with or without your high heels on?

Using the words 'erect,' 'balls,' and 'muscle' in the same paragraph invited some sort of retort ...didn't see the heels coming, though. Given that I've got a bone growth behind my heel, which is sometimes referred to as 'pump bump,' your question very well might be valid. But alas - it's without.

 

[2Young2BBald]

I saw the Doc & good news, bad news on the foot front. Good news, no fractures or long-term issues. Bad news, the playing and running on the beach caused acute tendonitis to the left side of the foot and strangely enough, the fact that I kept running on it once it started hurting made it worse. She gave me a cortisone shot (she did say it would hurt a bit) which now ranks in my top 10 most painful things to have occurred to my body and I have had a bunch. Go figure that they go through the top of your foot, even though the pain is on the bottom. The topical freeze is wearing off and the pain is getting worse .

More good news is that I only have to stay away from running until Monday. I have been trying to integrate as much core work as time allows and this will give me a few more days. For core work, I am doing circuits alternating between three types of sit-ups (bicycles, traditional & crunches) & push-ups (traditional, with my feet elevated and backwards on a step or table) and doing 2 reps of the six items. Its not running, but I am liking the results so far.

The Doc had some more advice for me. I complained of pain across the tops of my feet. She went soapbox on how people over lace and over tie their shoes. She placed her hand on the edge of my foot and had me draw it back to show how the tendons raise on the top of the foot. She stated this is all the foot needs to keep it in place and that I should drop the laces down an eyelet on the shoe and lace them more loose. She also gave me pads for the top of the foot, under the shoe’s tongue to see if this works.

 

[tri-man 47]

Very glad the news isn't worse, but sorry about the pain. Good to hear about the core work as well! With the push-ups, you can also make a diamond shape with your hands to work the triceps.

 

[Darrinll40]

Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

A 6am start (sunrise: 7:20am) and an entry fee in excess of $100 combine to ensure Disney is very low down on the list of marathons I may do

You mean that you won't be joining me in the Disney Marathon?

 

[Darrinll40]

I saw the Doc & good news, bad news on the foot front. Good news, no fractures or long-term issues. Bad news, the playing and running on the beach caused acute tendonitis to the left side of the foot and strangely enough, the fact that I kept running on it once it started hurting made it worse. She gave me a cortisone shot (she did say it would hurt a bit) which now ranks in my top 10 most painful things to have occurred to my body and I have had a bunch. Go figure that they go through the top of your foot, even though the pain is on the bottom. The topical freeze is wearing off and the pain is getting worse .More good news is that I only have to stay away from running until Monday. I have been trying to integrate as much core work as time allows and this will give me a few more days. For core work, I am doing circuits alternating between three types of sit-ups (bicycles, traditional & crunches) & push-ups (traditional, with my feet elevated and backwards on a step or table) and doing 2 reps of the six items. Its not running, but I am liking the results so far.The Doc had some more advice for me. I complained of pain across the tops of my feet. She went soapbox on how people over lace and over tie their shoes. She placed her hand on the edge of my foot and had me draw it back to show how the tendons raise on the top of the foot. She stated this is all the foot needs to keep it in place and that I should drop the laces down an eyelet on the shoe and lace them more loose. She also gave me pads for the top of the foot, under the shoe’s tongue to see if this works.

Good news. At one point a few months ago I was tying my shoes too tight also, but I have since loosened them up and they feel better while running.

 

[Rock Lonemilk]

Good news. At one point a few months ago I was tying my shoes too tight also, but I have since loosened them up and they feel better while running.

I've never tied my running shoes. I use those elastic laces with the locks on them. I believe they are called lock laces or something like that. There are a few different varieties.

 

[BassNBrew]

With the wind chill in NE Wisconsin at a crisp -1°F this morning, I went to the gym and did my first treadmill run since last winter. I did the first four miles at an easy 8:00 pace, then sped up to 7:30 pace for most of the last two miles, bumping up to 7:04 pace for the last quarter mile. Average pace for the 6-mile run was 7:49.As much as I prefer t-shirt and shorts to Under Armour and winter hat, I still prefer running outside by a large, large margin. I don't mind the cold so much, but the 20+ MPH winds are absolutely killer.

Low 60's are killing me here.Nothing but condolences for you guys who live in a freezer.

 

[BassNBrew]

Well the Cervelo deal bit the dust, but something much better came along. New bike should be arriving later next week.

I've took a series of 5 cycling form/function classes this week and really learned a lot. It's very encouraging to know that there's plenty of room for improvement.

Scheduled for a VO2 max and heart rate test next week.

 

[tri-man 47]

Well the Cervelo deal bit the dust, but something much better came along. New bike should be arriving later next week.I've took a series of 5 cycling form/function classes this week and really learned a lot. It's very encouraging to know that there's plenty of room for improvement.Scheduled for a VO2 max and heart rate test next week.

Hey, BnB (or culdeus, or others), tell me about bike trainers. What's a good brand? Which style (fluid, etc)? I'm not looking for high tech or anything fancy - just something that'll let me ride indoors for a couple hours a couple times a week and escape the 'freezer.'

 

[tri-man 47]

you doing some strength/core work as well? That'd be a great balance against your steady an' strong running.

I have never done any strength work, but I did eat an apple down to it's core an hour ago.

2Young, you talk to him. He just doesn't listen to me anymore!

 

[BassNBrew]

Well the Cervelo deal bit the dust, but something much better came along. New bike should be arriving later next week.I've took a series of 5 cycling form/function classes this week and really learned a lot. It's very encouraging to know that there's plenty of room for improvement.Scheduled for a VO2 max and heart rate test next week.

Hey, BnB (or culdeus, or others), tell me about bike trainers. What's a good brand? Which style (fluid, etc)? I'm not looking for high tech or anything fancy - just something that'll let me ride indoors for a couple hours a couple times a week and escape the 'freezer.'

Best to ask the guys north of the Mason-Dixon line. Hopefully we'll get some recommendations in here.

 

[Darrinll40]

you doing some strength/core work as well? That'd be a great balance against your steady an' strong running.

I have never done any strength work, but I did eat an apple down to it's core an hour ago.

2Young, you talk to him. He just doesn't listen to me anymore!

You sound like my father did when I was 18. Only not as much cussing.

 

[mr. furley]

 

[tri-man 47]

Oh, things slowing down in the NFZ thread, so now you wander back over here? :sloppyseconds:Hi, Furley! Any runs planned this weekend, or are you facing the same cold, windy, and looming wet weather as Chicago?

 

[pigskinliquors]

Well the Cervelo deal bit the dust, but something much better came along. New bike should be arriving later next week.

I've took a series of 5 cycling form/function classes this week and really learned a lot. It's very encouraging to know that there's plenty of room for improvement.

Scheduled for a VO2 max and heart rate test next week.

Hey, BnB (or culdeus, or others), tell me about bike trainers. What's a good brand? Which style (fluid, etc)? I'm not looking for high tech or anything fancy - just something that'll let me ride indoors for a couple hours a couple times a week and escape the 'freezer.'

I know very little about them, but don't like them at all. I used one a bit when I lived in WI, and still have it down here in TX. I get bored silly on it the few days a year that I feel it's too cold/windy to go out. I also can't stand being on a treadmill if that helps at all. For those that are in the know, and post, can you also discuss the differences between rollers, and trainers? At least rollers would have to feel more like your riding This one would most likely be a little less boring, but you could buy a couple airline tickets, and find a place to ride for that price.