Ran a 10k in June (3 Viewers)

[Peter_Griffin]

hit 5miles today (@9:20/mi). drove out to a local lake where they have a 2mi trail that goes around it. pretty good/steady except for one section where it has this massively steep hill. that thing wore my legs out. I swear the 2nd pass I woulda been faster just walking up it. heh. 1.5 miles to add to the distance. 6 weeks till the race.

Great job anborn!! Running trails is a great way to save your legs, and your progress has been amazing!

I did it! 10 miles today. It was not nearly as easy as last week's run, but I still made it. I finished in 94 minutes. That 10 mile mark was a big one for me, so I am happy to have that done.

10 miles is a BIG landmark. Just 3 more to get to your half, then just a few more small increments to get to a marathon

Did 2 hours at 18 later that day solo 36 miles mas o menos. Felt good to get out there and didn't want to push things as I'll probably do another 90 minutes pulling the squid tomorrow. Probably could have gone longer today for sure, or harder, but wasn't the goal per se. One random thing I was going along and some dude wearing a kit rides along behind me for a mile or so. I sort of motion for him to come around and he's got a 4x6 glossy of a nekkid girl hanging from his saddle with an ad for a strip club. He was going my pace more or less, but headed up the trail rather than looping the lake.

just another ho-hum 36, while looking at some pRon for you

Climb Detroit 70-Story Stair Claim race report. This was much tougher than I thought it’d be, but I am very pleased with my time, 10:04. With one of these under my belt, I think I could do it much smarter next year and come in well below the 10-minute mark. The starting line bug bit me and I went out way to fast. You have you chip on your wrist and sweep it over a small mat. I went the first 20 flights or so skipping stairs and puling myself up as well. My legs felt OK, but breathing was tough as it was very hot and there was zero airflow. They stagger each climber about every 10 seconds or so and passing in the first 20 flights was easy. At about 20 I caught a slow team of folks and had to weave in and out of about 12 folks. This killed my two-step at a time rhythm. For the rest of the 50 flights, I could only go one step at a time, switching side almost every one to alternate pulling from both sides of my body. They had water every 10 floors and I thought I could go without, but at 50 I was so dry-mouthed I could hardly breathe so I took a quick sip and tried to power out the last 20 flights. At the finish there was a medic handing our sterile gloves with ice in them to selected climbers. I must have looked gassed as one made a beeline to me. After about 5 good in though the nose out through the mouth breaths I was back to breathing easy, but was definitely pulling as much as I could with those breaths. I have been hacking a bunch since finishing & saw tons of climbers doing the same. All in all, I liked the event & will plan on doing it again next year. When I left, I was in 54th place out of about 400 people that had climbed, with about 50 or 60 left to climb. My legs feel just fine now, but on the last few flights I felt like Frankenstein feet. And, I raised $175 for a good cause. Now, I have to get my butt in gear with more focused running to get ready for upcoming races. And, I am dang glad the tallest building here is only 70-stories. I am not so sure I could have done the 30 more it would take to do the Hancock (or would have had to pace myself much better at the start). Gstrot, hope your's went just well!!!!!!!

AWESOME

Way to go, 2Young!I missed my workout(s) yesterday, so doubled up today with a reverse 'brick.' I ran 5 miles and then hopped on my indoor bike trainer for 90 minutes. The five miles, my only run this week, were farklek - using short accelerations as I worked on a good leg lift. For the minimal running I'm doing, it was a very smooth run. Saturday was a trip to Bloomington, IN for a very big men's volleyball tournament. My son's Illinois team ended up winning it all today! In the next rankings for men's club volleyball, Illinois will probably move up to #1 nationally. Following on the trip to Indy with my daughter on Saturday afternoon to see Drake upset Butler, it was a very good weekend for my kids and our family.

How's the foot pain? 5 miles has + 90 minutes has to be encouraging!

How did you do?I made my goal of getting in under 20 minutes. 19:29 or something. But, I did everything wrong in doing it. I looked down at my watch after 10 flights and I was at a pace to win the whole damn thing. I was under a minute (winner did it in 9:30). So, I had messed up and let adrenaline take over early and burned myself out too quick. I then got stuck behind a girl (not worth pics) around 40 and just did not have enough in the tank to get around her. I kept trying to pass on the right and she kept catching up to me after the landings. I was stuck on the right for 15 floors before I felt comfortable enough to turn it up a notch and not worry about falling apart on floor 80.The middle floors were the hardest for me. The first third I blew up by going out too fast. The middle third I was trying to get through the mental barrier of having 50+ floors to go. (Note for next year: I really should have practiced more than 20 at a time to get through this mental barrier.) The last third I blew through with no problem as I had a good pace and rhythm and it was easy to know there were less than 20 flights to go and I had done 20 flights plenty of times before.But, it was a fun experience. A lot of us, ironically, are having throat and lung problems today. Ironic because it was an event for lung disease and it appears to have given us lung problems. Some of us (not me) are hacking like 2 pack a day smokers. Talking with other climbers, it sounds like this year was harder. Since they did not add any more steps, they must have done a bad job with air circulation and cleaning out the stairs before hand. I knew i wasn't going to come in last when I was waiting to check my bag and I saw both a midget and a blind man with bibs on. Checking the times, a 60 year old woman had a better time than me. Something to shoot for next year. I may do Sears Tower and Aon, kind of like the grand slam but the trifecta for tower climbs in Chicago. We will see how my throat and lungs heal.

Sounds like you had a blast Gstrot! You've gone from struggling to run a mile on a flat surface, to racing straight up!

Makes my 11 miles yesterday seem rather pedestrian. But at least its staying light out a little longer and I should be able to start doing some of my runs after work instead of at the crack of dawn.

 

[pigskinliquors]

I'd think your x-2s would have a higher platform then just about any pedal system out there? There are websites that tell you what this is though I forgot what you were swapping from.

I think the likely problem may not be the seat height but that you have your cleat in the wrong place.

My other pedals are Look. It felt like I was reaching a hair further. With 15 degrees of float, it's hard to believe that the cleats were in the wrong place. The cleats also have little to no adjustment (very different than my Looks). I just found this on bikeforums in this thread:

Secondly, if you change from Look to Speedplay pedals, you will have to lower your seat a bit to compensate for the lower stack height of Speedplay pedals.

I'm still looking for the exact height I need to change.

 

[tri-man 47]

Makes my 11 miles yesterday seem rather pedestrian.

Listen to you! It's easy to get a warped perspective with all the workouts/events posted here, but sheesh - 11 miles is a great run. And liquors, might foot's very good today. Something else I added this morning (after 200 push-up/stretching reps), was to take a rounded tube and roll it along my lower leg muscles, front, side, and back. When I hit a sore spot or knot, I worked it over and over - hurt like the mother-thing you mentioned, but very beneficial. Only about 60-90 seconds per leg, but again, seemingly very helpful. I had read that this can be good in the way the leg muscles link in to the feet, including the plantar fasciitis (so Floppo, take note for your wife).

 

[pigskinliquors]

Makes my 11 miles yesterday seem rather pedestrian.

Listen to you! It's easy to get a warped perspective with all the workouts/events posted here, but sheesh - 11 miles is a great run. And liquors, might foot's very good today. Something else I added this morning (after 200 push-up/stretching reps), was to take a rounded tube and roll it along my lower leg muscles, front, side, and back. When I hit a sore spot or knot, I worked it over and over - hurt like the mother-thing you mentioned, but very beneficial. Only about 60-90 seconds per leg, but again, seemingly very helpful. I had read that this can be good in the way the leg muscles link in to the feet, including the plantar fasciitis (so Floppo, take note for your wife).

This is Trigger Point!! = working above the sore spot, where the problem originates. Pain is a large part of it.

 

[2Young2BBald]

A lot of us, ironically, are having throat and lung problems today. Ironic because it was an event for lung disease and it appears to have given us lung problems. Some of us (not me) are hacking like 2 pack a day smokers. Talking with other climbers, it sounds like this year was harder. Since they did not add any more steps, they must have done a bad job with air circulation and cleaning out the stairs before hand. I knew i wasn't going to come in last when I was waiting to check my bag and I saw both a midget and a blind man with bibs on. Checking the times, a 60 year old woman had a better time than me. Something to shoot for next year. I may do Sears Tower and Aon, kind of like the grand slam but the trifecta for tower climbs in Chicago. We will see how my throat and lungs heal.

I was hacking like a mad man last night and to a lesser extent today as well. I thought the stairs were clean, but there sure was a lack of circulation. Strangely, my legs feel just fine, but I woke up around 4 am with a Charlie Horse in my right bicept from pulling up the stairs. Looking at the results, I got beat by a 74 year old guy by almost a minute. I hope to God there are no photos of me climbing, but will honor the code of this thread and post them if they come out with some.

 

[Darrinll40]

I was back at work yesterday, but I still feel a bit off even this morning. I was planning to run a bit this afternoon after work, but I think I will skip it. I was hoping to be able to run in a race this weekend but if I feel like I do now it would probably be best to skip that also. This friggen flu just does not like to give up.

Hey gruecd, how's that pneumonia doing?

 

[El Floppo]

Great work, 2young and Gstrot! Never thought the air in the stairs would be such an issue.

An interesting article in today's NYTimes about stretching-

The Claim: Stretching Can Prevent Soreness and Injury

By ANAHAD O’CONNOR

Published: February 26, 2008

THE FACTS

Stretching — long promoted as a way to prevent injury, to reduce soreness and to speed post-exercise recovery — may not fulfill its promise. Over the years, scientists have found that stretching before or after a workout has little effect on either risk of injury or what is commonly known as delayed onset of muscle soreness, the discomfort that comes a day or more after challenging physical activity.

Numerous studies have reached this conclusion. One of the most recent and extensive reports was published in October in The Cochrane Database of Systematic Reviews. The report reviewed 10 randomized studies, which over all looked at the impact of stretching before and after exercise, in repeated sessions and in intervals ranging from 40 seconds to 10 minutes. The authors concluded that stretching had little or no effect on post-exercise soreness.

Another systematic review, by the Centers for Disease Control and Prevention, was published in the journal Medicine and Science in Sports and Exercise in 2004. It looked at multiple studies and found that stretching “was not significantly associated with a reduction in total injuries,” but also concluded that more research was needed.

For now, many experts say that what may work is a quick warm-up, like low-impact aerobics or walking. It also helps to ease into an activity by starting off slow and then increasing speed, intensity or weight (for lifting).

THE BOTTOM LINE

Research suggests that stretching does not affect soreness or risk of injury during exercise.

 

[culdeus]

Great work, 2young and Gstrot! Never thought the air in the stairs would be such an issue.

An interesting article in today's NYTimes about stretching-

The Claim: Stretching Can Prevent Soreness and Injury

By ANAHAD O’CONNOR

Published: February 26, 2008

THE FACTS

Stretching — long promoted as a way to prevent injury, to reduce soreness and to speed post-exercise recovery — may not fulfill its promise. Over the years, scientists have found that stretching before or after a workout has little effect on either risk of injury or what is commonly known as delayed onset of muscle soreness, the discomfort that comes a day or more after challenging physical activity.

Numerous studies have reached this conclusion. One of the most recent and extensive reports was published in October in The Cochrane Database of Systematic Reviews. The report reviewed 10 randomized studies, which over all looked at the impact of stretching before and after exercise, in repeated sessions and in intervals ranging from 40 seconds to 10 minutes. The authors concluded that stretching had little or no effect on post-exercise soreness.

Another systematic review, by the Centers for Disease Control and Prevention, was published in the journal Medicine and Science in Sports and Exercise in 2004. It looked at multiple studies and found that stretching “was not significantly associated with a reduction in total injuries,” but also concluded that more research was needed.

For now, many experts say that what may work is a quick warm-up, like low-impact aerobics or walking. It also helps to ease into an activity by starting off slow and then increasing speed, intensity or weight (for lifting).

THE BOTTOM LINE

Research suggests that stretching does not affect soreness or risk of injury during exercise.

Last time I tried to tell you suckers this I got shouted out of here. I don't expect anything but more anecdotes and the same old .

 

[El Floppo]

Great work, 2young and Gstrot! Never thought the air in the stairs would be such an issue.

An interesting article in today's NYTimes about stretching-

The Claim: Stretching Can Prevent Soreness and Injury

By ANAHAD O’CONNOR

Published: February 26, 2008

THE FACTS

Stretching — long promoted as a way to prevent injury, to reduce soreness and to speed post-exercise recovery — may not fulfill its promise. Over the years, scientists have found that stretching before or after a workout has little effect on either risk of injury or what is commonly known as delayed onset of muscle soreness, the discomfort that comes a day or more after challenging physical activity.

Numerous studies have reached this conclusion. One of the most recent and extensive reports was published in October in The Cochrane Database of Systematic Reviews. The report reviewed 10 randomized studies, which over all looked at the impact of stretching before and after exercise, in repeated sessions and in intervals ranging from 40 seconds to 10 minutes. The authors concluded that stretching had little or no effect on post-exercise soreness.

Another systematic review, by the Centers for Disease Control and Prevention, was published in the journal Medicine and Science in Sports and Exercise in 2004. It looked at multiple studies and found that stretching “was not significantly associated with a reduction in total injuries,” but also concluded that more research was needed.

For now, many experts say that what may work is a quick warm-up, like low-impact aerobics or walking. It also helps to ease into an activity by starting off slow and then increasing speed, intensity or weight (for lifting).

THE BOTTOM LINE

Research suggests that stretching does not affect soreness or risk of injury during exercise.

Last time I tried to tell you suckers this I got shouted out of here. I don't expect anything but more anecdotes and the same old .

 

[mr. furley]

checking in for some encouragement :(

i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.

my legs feel like i got worked over by a metal pole

and i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.

every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me. :(

 

[2Young2BBald]

checking in for some encouragement i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me. :(

Can you go find a treadmill for a run on an even surface to gauge where you are really at? Little doubt you could knock 5 or 6 miles with limited effort. It might just be what you need to get you through to the thaw (which should come around the 4th of July the way things are going around here). You are not alone hating on this winter, I am less than happy with where I am at right now too.

 

[mr. furley]

i've been thinking of just dropping the $6-8 bucks and going to the Y but don't want to quit on running outdoors just cause it's hard. if it works out or is a lot easier i'm gonna want to do it all the time and that means a Y membership.

 

[tri-man 47]

i've been thinking of just dropping the $6-8 bucks and going to the Y but don't want to quit on running outdoors just cause it's hard. if it works out or is a lot easier i'm gonna want to do it all the time and that means a Y membership.

Hang in there, bud. It's been a tough winter - lots of snow, fluctuating temps, base of ice under more snow ...It WILL get better when the weather breaks. Next winter either get yourself a stationary bike or just plan on joining the Y so you can mix in a variety of routines and hit the pavement fresh and strong in the spring. One thing you could do - find a nice, clean straightaway and do some repeats: Run it firm, then jog back real easy. It'll be as productive as just another distance run through the snowdrifts and the variety will be good, as will the harder pacing.

 

[Darrinll40]

checking in for some encouragement :(i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me. :(

As you are running over the uneven ground. skipping over snow, and stuttering through the ice, just think of how much easier it will be come spring. Imagine yourself flying through the streets enjoying every aspect of what you are doing . Imagine yourself running over that nine year old when you run what was your inaugural race for the second time . Just think, when you are running in 60 and 70 degree weather, it will be in the 90's :X here in Florida.

 

[Darrinll40]

I am feeling much better this evening and if it carries over to tomorrow I will be running tomorrow afternoon.

This evening I increased my number of crunches to 300. Plus I got in 40 push-ups, and 50 leg/hip exercises with the stability ball.

This not running is killing me. If I can get in good runs tomorrow and Thursday morning then I will enter the race for Saturday.

Good luck everyone, stay healthy.

 

[mr. furley]

checking in for some encouragement i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me.

As you are running over the uneven ground. skipping over snow, and stuttering through the ice, just think of how much easier it will be come spring. Imagine yourself flying through the streets enjoying every aspect of what you are doing .

i'm trying. i'm trying. i actually had to stop at about the 1.5 mark today and take a break.

Imagine yourself running over that nine year old when you run what was your inaugural race for the second time . Just think, when you are running in 60 and 70 degree weather, it will be in the 90's here in Florida.

if i see that kid this year i'm gonna push him down

 

[mr. furley]

One thing you could do - find a nice, clean straightaway and do some repeats: Run it firm, then jog back real easy. It'll be as productive as just another distance run through the snowdrifts and the variety will be good, as will the harder pacing.

sadly, there is NO clean pavement around here. none. WI has no salt. and the snow & ice haven't melted sufficiently to clear the sidewalks. hoping for a big push this weekend when it's supposed to be mid-30s three days in a row.

 

[anborn]

k... so I ran 2.5 monday at a pretty solid pace (8:40). no problem, anything less than 3 miles is like cake now. went skating/rollerblading that night. no problems. didn't have any problem during/after the run, or during/after skating. woke up this morning and the upper part of my left achilles tendon was sore. I could feel it most of the day when walking, and when going upstairs. I probably won't go running tomorrow, and won't do much except for some stretching till saturday, where hopefully its back to normal for my long run. Still trying to figure out wtf happened and how it got sore.

 

[El Floppo]

checking in for some encouragement

i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.

my legs feel like i got worked over by a metal pole

and i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.

every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me.

Fwiw- my old tri-coaches loved it when the weather got bad and the roads got icy- claimed it was fantastic for us to train on it by building all the interstitial muscles required for all the stutter-stepping, etc. That's what's kicking your legs' asses, and will be really good for you in the long-run. Of course, it's not going to build up your base for longer distances, if that's what you're shooting for (and btw- LOVE to hear Furley say "easy 4-4.5m runs" :thumbup .) ... I'd guess it would be optimal to do at least one, easy longer run- on a treadmill or whaetever indoors to push your legs for distance.

 

[mr. furley]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

 

[El Floppo]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

 

[mr. furley]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

yeah, i guess 0.00 miles is a little different than where i am now.my encouragement comes from topping 4 miles with relative ease the last time we had clear ground. it was -10 outside and i barely noticed. but that was over a month ago.

i just hope i can get to my 10k goal by mid-summer.

 

[El Floppo]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

yeah, i guess 0.00 miles is a little different than where i am now.my encouragement comes from topping 4 miles with relative ease the last time we had clear ground. it was -10 outside and i barely noticed. but that was over a month ago.

i just hope i can get to my 10k goal by mid-summer.

Sub 40:00? Otherwise, I can't imagine you being unable to hit any other 10k goals- you're really doing amazing, inspiring work which will most definitely pay off in by midsummer.

 

[mr. furley]

i just hope i can get to my 10k goal by mid-summer.

Sub 40:00?

5K?

 

[El Floppo]

i just hope i can get to my 10k goal by mid-summer.

Sub 40:00?

5K?

lol... c'mon- what's your 10k goal for the summer? I was saying UNLESS it's something like a sub 40:00 10k, you sound like you're right on target.

 

[SFBayDuck]

checking in for some encouragement i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me.

Move.Seriously, no way this isn't helping you, and when the weather does clear up I don't have any doubt you'll be able to pretty quickly build up your distance to that 10K mark, and beyond if you want.As for me, got in runs of 3 and 4 miles last week and 7 miles this weekend, but the long run was harder than it should have been. I have noticed I'm getting faster the past few weeks on my 3-4 mile runs, I'm running a lot closer to 9:00 miles than the 10:00 mile pace I've basically been stuck on since I started running last spring, so that's been encouraging. Thinking about a dual goal of a 5K at a pace I previously would've thought impossible (sub-25:00 maybe???) as well as pushing my distance to get to a half marathon. Don't see as how those two goals would hurt each other in any way, and would likely help focus my shorter runs on speed while keeping me motivated on the long runs to push the distance.

 

[pigskinliquors]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

As long as you keep up your training routine, and are working until you are winded (which sounds like you certainly are!), your lungs and legs are at a minimum maintaining. I'd add some strength and core work to your routine, and you'll be leaner and meaner than ever come Spring

 

[Darrinll40]

Not running again today. As good as I felt last night, I feel crappy now. My cough came back, nose is running, and my legs feel a bit sore. I am still hoping to have everything together for a race this weekend.

 

[culdeus]

Lots of whining in here.

 

[tri-man 47]

k... so I ran 2.5 monday at a pretty solid pace (8:40). no problem, anything less than 3 miles is like cake now. went skating/rollerblading that night. no problems. didn't have any problem during/after the run, or during/after skating. woke up this morning and the upper part of my left achilles tendon was sore. I could feel it most of the day when walking, and when going upstairs. I probably won't go running tomorrow, and won't do much except for some stretching till saturday, where hopefully its back to normal for my long run. Still trying to figure out wtf happened and how it got sore.

Be careful with that ...be sure to give yourself rest days and easy weeks. Specifically for that soreness, consciously work on stretching the feet/ankles and the calves. Darrin, again, great to hear of the core training! It might take a few months, but you'll start to notice - nothing dramatic, but you'll notice.

 

[El Floppo]

Lots of whining in here.

 

[Darrinll40]

checking in for some encouragement i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me.

Move.Seriously, no way this isn't helping you, and when the weather does clear up I don't have any doubt you'll be able to pretty quickly build up your distance to that 10K mark, and beyond if you want.As for me, got in runs of 3 and 4 miles last week and 7 miles this weekend, but the long run was harder than it should have been. I have noticed I'm getting faster the past few weeks on my 3-4 mile runs, I'm running a lot closer to 9:00 miles than the 10:00 mile pace I've basically been stuck on since I started running last spring, so that's been encouraging. Thinking about a dual goal of a 5K at a pace I previously would've thought impossible (sub-25:00 maybe???) as well as pushing my distance to get to a half marathon. Don't see as how those two goals would hurt each other in any way, and would likely help focus my shorter runs on speed while keeping me motivated on the long runs to push the distance.

You might want to take it easy on the training runs. I cracked the 25 minute 5K last September and I still rarely train at an average faster than 9:30 m/m. Although there are many times when I have to make myself slow down. In January I did start including fast tempo (8:30 m/m) and intervals (half miles at 7:-7:30 m/m), but I always run a very slow first and last mile before the speed work. I am sure that others have different experiences that work just as well. Either way, good luck, and I hope you break 25 next time out.

 

[Darrinll40]

k... so I ran 2.5 monday at a pretty solid pace (8:40). no problem, anything less than 3 miles is like cake now. went skating/rollerblading that night. no problems. didn't have any problem during/after the run, or during/after skating. woke up this morning and the upper part of my left achilles tendon was sore. I could feel it most of the day when walking, and when going upstairs. I probably won't go running tomorrow, and won't do much except for some stretching till saturday, where hopefully its back to normal for my long run. Still trying to figure out wtf happened and how it got sore.

Be careful with that ...be sure to give yourself rest days and easy weeks. Specifically for that soreness, consciously work on stretching the feet/ankles and the calves. Darrin, again, great to hear of the core training! It might take a few months, but you'll start to notice - nothing dramatic, but you'll notice.

Thanks, I have begun to notice a difference in my abs, just a bit, but still noticeable.

 

[mr. furley]

i just hope i can get to my 10k goal by mid-summer.

Sub 40:00?

5K?

lol... c'mon- what's your 10k goal for the summer? I was saying UNLESS it's something like a sub 40:00 10k, you sound like you're right on target.

my goal is to FINISH a 10k. no time goals. i just want to do it. i've gotta figure a way to run faster. right now i'm running at the same pace i was in the fall.... good in that i'm now running on worse terrain but bad in that i feel like i'm not making any progress.

 

[mr. furley]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again :(

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

As long as you keep up your training routine, and are working until you are winded (which sounds like you certainly are!), your lungs and legs are at a minimum maintaining. I'd add some strength and core work to your routine, and you'll be leaner and meaner than ever come Spring

i feel beaten down when i'm done. some days i can barely walk up my driveway... so i'm definitely getting the work in.tell me about strength and core work. i've got a lotta free time after work.

 

[mr. furley]

Lots of whining in here.

 

[pigskinliquors]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

As long as you keep up your training routine, and are working until you are winded (which sounds like you certainly are!), your lungs and legs are at a minimum maintaining. I'd add some strength and core work to your routine, and you'll be leaner and meaner than ever come Spring

i feel beaten down when i'm done. some days i can barely walk up my driveway... so i'm definitely getting the work in.tell me about strength and core work. i've got a lotta free time after work.

Here's a great article about core work. Some simple leg strength exercises for speed!

Additional resources

 

[mr. furley]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again :(

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

As long as you keep up your training routine, and are working until you are winded (which sounds like you certainly are!), your lungs and legs are at a minimum maintaining. I'd add some strength and core work to your routine, and you'll be leaner and meaner than ever come Spring

i feel beaten down when i'm done. some days i can barely walk up my driveway... so i'm definitely getting the work in.tell me about strength and core work. i've got a lotta free time after work.

Here's a great article about core work. Some simple leg strength exercises for speed!

Additional resources

 

[pigskinliquors]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend.

It sux getting right back into training after a race

 

[culdeus]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend. It sux getting right back into training after a race

I hope to god you are at least wearing some leg warmers of some consequence. Riding in mostly flat B/CS solo you'll wish for your tri bike more often than not. I'd still suggest getting in touch with Dave and Larry for group rides. Both of these guys are some of the best people in the universe. Larry, if his wife doesn't ride, will likely be part of our support. Dave is sitting it out this year to race.

 

[pigskinliquors]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend. It sux getting right back into training after a race

I hope to god you are at least wearing some leg warmers of some consequence. Riding in mostly flat B/CS solo you'll wish for your tri bike more often than not. I'd still suggest getting in touch with Dave and Larry for group rides. Both of these guys are some of the best people in the universe. Larry, if his wife doesn't ride, will likely be part of our support. Dave is sitting it out this year to race.

I used multiple layers (knee warmers and two pairs of tights), gloves, ear warmers, toe warmers, and still froze my ### off. I'll get a few group rides in for sure. There's a group that goes off every Saturday morning, that I'll catch up with.

 

[El Floppo]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend. It sux getting right back into training after a race

I hope to god you are at least wearing some leg warmers of some consequence. Riding in mostly flat B/CS solo you'll wish for your tri bike more often than not. I'd still suggest getting in touch with Dave and Larry for group rides. Both of these guys are some of the best people in the universe. Larry, if his wife doesn't ride, will likely be part of our support. Dave is sitting it out this year to race.

I used multiple layers (knee warmers and two pairs of tights), gloves, ear warmers, toe warmers, and still froze my ### off. I'll get a few group rides in for sure. There's a group that goes off every Saturday morning, that I'll catch up with.

Looks like somebody didn't wear his ### warmer.

 

[culdeus]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend.

It sux getting right back into training after a race

I hope to god you are at least wearing some leg warmers of some consequence. Riding in mostly flat B/CS solo you'll wish for your tri bike more often than not. I'd still suggest getting in touch with Dave and Larry for group rides. Both of these guys are some of the best people in the universe. Larry, if his wife doesn't ride, will likely be part of our support. Dave is sitting it out this year to race.

I used multiple layers (knee warmers and two pairs of tights), gloves, ear warmers, toe warmers, and still froze my ### off. I'll get a few group rides in for sure. There's a group that goes off every Saturday morning, that I'll catch up with.

I don't even own all that crap. wow

 

[El Floppo]

I lowered my seat a half inch, and got my 20 miles in this morning. My knees feel a little sore, but nothing out of the ordinary = It was only 40 degrees, but the wind was down a bit. I finished it averaging 18.7 mph, which I think I'm pretty happy with. It's a bit difficult knowing where I'm at physically, as my speed is so much slower than I'm used to on my tri-bike (my PR on that route is 22.3 mph on my tri-bike). With no new harm to my knees today, I'll start strength training, and will up the mileage over the weekend.

It sux getting right back into training after a race

I hope to god you are at least wearing some leg warmers of some consequence. Riding in mostly flat B/CS solo you'll wish for your tri bike more often than not. I'd still suggest getting in touch with Dave and Larry for group rides. Both of these guys are some of the best people in the universe. Larry, if his wife doesn't ride, will likely be part of our support. Dave is sitting it out this year to race.

I used multiple layers (knee warmers and two pairs of tights), gloves, ear warmers, toe warmers, and still froze my ### off. I'll get a few group rides in for sure. There's a group that goes off every Saturday morning, that I'll catch up with.

I don't even own all that crap. wow

Knee warmers are

 

[GStrot]

A lot of us, ironically, are having throat and lung problems today. Ironic because it was an event for lung disease and it appears to have given us lung problems. Some of us (not me) are hacking like 2 pack a day smokers. Talking with other climbers, it sounds like this year was harder. Since they did not add any more steps, they must have done a bad job with air circulation and cleaning out the stairs before hand. I knew i wasn't going to come in last when I was waiting to check my bag and I saw both a midget and a blind man with bibs on. Checking the times, a 60 year old woman had a better time than me. Something to shoot for next year. I may do Sears Tower and Aon, kind of like the grand slam but the trifecta for tower climbs in Chicago. We will see how my throat and lungs heal.

I can certainly see how putting a bunch of people in a confined space and not pushing enough 02 through could lead to issues, but I don't see how it would give you coughing later unless you just got everyone's cold.Still, I get worn out just climbing the two flights to get up to my office each day. I hate stairs.

Dust. Either dust getting kicked up in the air already in the stairwell or just "dust" coming off people running up the stairs for 6 hours. The cough comes from breathing through your mouth in that kind of environment. It is a throaty cough not a chest/lung cough.

 

[GStrot]

A lot of us, ironically, are having throat and lung problems today. Ironic because it was an event for lung disease and it appears to have given us lung problems. Some of us (not me) are hacking like 2 pack a day smokers. Talking with other climbers, it sounds like this year was harder. Since they did not add any more steps, they must have done a bad job with air circulation and cleaning out the stairs before hand.

I knew i wasn't going to come in last when I was waiting to check my bag and I saw both a midget and a blind man with bibs on. Checking the times, a 60 year old woman had a better time than me. Something to shoot for next year. I may do Sears Tower and Aon, kind of like the grand slam but the trifecta for tower climbs in Chicago. We will see how my throat and lungs heal.

I was hacking like a mad man last night and to a lesser extent today as well. I thought the stairs were clean, but there sure was a lack of circulation. Strangely, my legs feel just fine, but I woke up around 4 am with a Charlie Horse in my right bicept from pulling up the stairs. Looking at the results, I got beat by a 74 year old guy by almost a minute. I hope to God there are no photos of me climbing, but will honor the code of this thread and post them if they come out with some.

we have to post the pics? Before is on the right. They are backwards.

 

[GStrot]

checking in for some encouragement i'm running but the distance is not what it needs to be right now. i keep telling myself it will be better when the snow melts because i'm really building up my legs by running on the uneven surface... but part of me doesn't believe it.my legs feel like i got worked over by a metal poleand i am EXHAUSTED when i'm done. no more easy 4-4.5 mile runs. now i just feel destroyed when i'm done.every footfall is uneven, skipping over piles of snow, stutter stepping on ice. uggh. i know it's going to pay off but right now it's sucking the life outta me.

Take a few days off and recharge. If you aren't enjoying it, don't do it. Take a break, remember why it is enjoyable, let your body recover and get back to it. Unless you have a specific race you are training for, don't make yourself hate running.

 

[GStrot]

that's what i feared. my legs are getting stronger but it's not really doing anything for my distance. so i basically have to start from scratch in spring again

Scratch? Really? Don't sell yourself and this training short- I think you'll be suprised by the relative ease you'll be able to build off this base your creating now. Even if it's not currently long distances, those miles will come with more ease with the He-Man legs you're getting from sludging through the snow and ice. And wasn't your previous scratch a little ... um... scratchy?

yeah, i guess 0.00 miles is a little different than where i am now.my encouragement comes from topping 4 miles with relative ease the last time we had clear ground. it was -10 outside and i barely noticed. but that was over a month ago.

i just hope i can get to my 10k goal by mid-summer.

10k by mid summer is no problem. I don't know if you noticed the first post of this thread but I went from zero to 10k in less than 6 months. You are well ahead of that. Good luck.

 

[GStrot]

I wonder if I can fill a whole page.

 

[GStrot]

Nope.