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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
Sand
Footballguy
Believe it or not I find spin class to be good for standing up pedaling. I don't do the wacky bend over and whatever other nonsense the instructor comes up with, but I do try to work on the standing pedaling.Good job on the swim yardage. Your hips dropping is evident of two things - you were getting tired and your breathing did as well. Don't worry about it too much - your fitness will get better and this will correspondingly get better. Concentrate on keeping your head low and breathing just a bit forward of your armpit.
---
This has been an interesting month. Had a good bike TT (won by :07), then a bike ride where I had my first blowout ever. Blowout was expensive - the tube not only blew out, but wrapped around the front axle of the bike. Luckily I was only going 20 or so. Turns out I not only blew an expensive latex tube (I was lazy and didn't switch them out after the TT), but the tire got under the rim and I tore the sidewall and managed to gouge some of the top of my rim. So, ruined tire, ruined tube, and had to sit and file on the top of my rim to make sure it didn't torch another tube. Hopefully all blowouts aren't as bad.
That brings me to today. I get to the Y to watch my kid play soccer and do a run after. I step on the scale and it reads 178. F***. That pissed me off (I think the scale was off a few pounds). I was going to do an easy type run to recover from the hard 25 mile ride yesterday. But now I was pissed. I decide on a good tempo run to take out my frustrations. Once I got going I just kept going - a nice hard, sustainable effort. My splits:
7:34
7:12 (my Sand-y side kicked in for this mile)
7:35
7:32
7:39
7:18
1:17 (6:20 pace for .2)
Total: 46:07
So I PR'ed a 10k on a tempo run by 13 seconds. Not quite as hilly as my last 10k, but this track does have a rise to it (250' or so over 6.2 miles). And this wasn't race pace (except the last .2 which I kicked in). I am in a better mood now.
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wraith5
Footballguy
Thanks for the comments, Sand, and GREAT job on the PR run!!
While I was watching the Blackhawks win their game against the Preds tonight, I decided to jump back on the bike trainer for another ride. I thought I'd keep it nice and easy so I didn't fry my legs before a 10x 400 run tomorrow morning, but ended up pushing a 90 cadence for 55 minutes with 10 minutes of cooldown (at 80 cadence).
About 1/2 way through, I jumped off and raised my seat about 1.5" and it made being in the drops much more comfortable. Hopefully I'll get outside for a ride on Wed. and we'll see how it feels on a "real" ride. I'm starting to think more and more about my setup for racing.
While I was watching the Blackhawks win their game against the Preds tonight, I decided to jump back on the bike trainer for another ride. I thought I'd keep it nice and easy so I didn't fry my legs before a 10x 400 run tomorrow morning, but ended up pushing a 90 cadence for 55 minutes with 10 minutes of cooldown (at 80 cadence).
About 1/2 way through, I jumped off and raised my seat about 1.5" and it made being in the drops much more comfortable. Hopefully I'll get outside for a ride on Wed. and we'll see how it feels on a "real" ride. I'm starting to think more and more about my setup for racing.
Curious about the reason for the elyptical???
pmbrown_22
Footballguy
Easy 3 miles for me yesterday. In cruise mode right now. I do have a set of quick 400s tonight just to get the blood flowing then a couple more short runs before Sunday.
For those that are interested, Bib # 536 will be coming to you live from Cincinnati at 6:30AM this Sunday for the Flying Pig marathon. Not sure what to expect, but hopefully I go out strong and finish strong as well. I do hope to stay dry and maybe the rain holds off, but it is going to be around 60 at the start, which is a bit warmer than I would like it to be, but maybe it will change by then.
For those that are interested, Bib # 536 will be coming to you live from Cincinnati at 6:30AM this Sunday for the Flying Pig marathon. Not sure what to expect, but hopefully I go out strong and finish strong as well. I do hope to stay dry and maybe the rain holds off, but it is going to be around 60 at the start, which is a bit warmer than I would like it to be, but maybe it will change by then.
The_Man
Footballguy
Great job!Just 5 easy miles for me this a.m. Did the first 2 at 8:21 pace, then stretched it out to do the last 3 @ 7:50. Finished feeling better than when I started, which was the goal. Speed work tomorrow - 7 X 400. Yuck.
prosopis
Arizona Chupacabra
cross training?I am generally sapped after weights and find if I run after weights I dont do well. Elyptical seems to work better for me after weights.Today I will run, do yoga and maybe the rowing machine.I really dont know what I am doing. I follow advice I find in here. I am still looking to lose weight. I started at 175 aprox 1 year ago. I am currently at 159. My goal is 150.
Lehigh98
Footballguy
I'm out of comission for at least 2 weeks after my race on Sunday with ankle tendonitis.(going for Xray today to rule out stress facture)I can start up low impact stuff in a couple weeks and the start running again a couple weeks after that.What would be good low impact program before I can start actually running again?I have access to elipticals, stationary bikes, rowing machines, weights at the fitness center at work.Unfortunately I don't have access to any pools around here.TIA!
culdeus
Footballguy
12 at 6% is what 4000feet up more or less? 3 at 9 is 1500 feet ish? Where do you live again?
Sand
Footballguy
Sand
Footballguy
Thanks, man.
That's not normal. You need to figure out the right seat height for you. I would bet you still don't have the seat height right if you are making adjustments that big.
culdeus
Footballguy
Yeah, this isn't good. At all. There's a lot not to like in that entire line. 1.5" is an epic huge delta. That's going to change your knee angle like 5% or more and would not just maybe, but certainly require a front-back adjustment as well for sheer geometric reasons.
gruecd
Footballguy
Did 7 miles last night at 7:37 average pace. Probably a little faster than I should've run so soon after the marathon, as my legs were feeling pretty heavy on the last couple of miles. Probably just a slow, easy 3-4 miles today after work. Planning on going 12 miles on Saturday at the 8:30'ish pace that I'm pacing on the 16th.
pmbrown_22
Footballguy
Right now, I am planning on going out with the 3:10 pace group and we will see from there. I figure if I don't go for it I will be kicking myself forever. Right now it is scattered T-Storms so that could definitely play a part in it though. Whether I finish with that group or not is another story. The second half of the race is a net down hill. From what I gather miles 5-8 are all up hill (kind of like stairs) and then downhill for most of the remaining with a few rolling hills. Although there are two other steep short hills they are supposed to not be so bad. I just have to conserve as much as I can coming down hill because I usually just coast and go as fast I my legs will lead me...usually I can catch my breath and breath easy, but this is a pretty significant down hill. Here is the elevation chart. I just have to make sure that i stay with the pace and not go out faster or I run the risk of crashing at the end.
gruecd
Footballguy
If I was attempting a BQ on this course, my focus would definitely be on even effort. First 5 miles look pretty flat, so I'd probably run the first couple miles a little slower than MP just to get your legs warmed up, then settle into 7:10-7:15 range for miles 3-5. It looks like you gain about 300 feet from 6-8, but I think you can afford to slow down a bit here, maybe 7:30-7:40'ish. You'll lose a minute or so, but you'll be running even effort, and you should be able to get it back if you can average 7:10s on the downhill over the next 5-6 miles. I'd try to hit the half around 1:35:30. The second half looks relatively flat, so as long as you can run relatively even 7:15s in the second half, you'll squeak in under 3:10:59. But it's gonna take a perfectly executed, smart race. You can do it!!
pmbrown_22
Footballguy
I have been playing it out in my head the last couple of days and still have some time to think about it. I don't think I have a choice but to slow down a bit on the 6 - 8 mile markers. If I try to keep 7:10s then it will kill me later on. You are right on the first couple of miles being pretty flat. I do cross two bridges but they are not much and I have never noticed them before. I like the strategy and maybe I can pick up a bit more on the down hill, but we will see. Hey I have to start somewhere and I have known quite a few people to qualify on this course. I am getting anxious, but feel my training has been better than before so if nothing else I will get close and get a great PR.
gruecd
Footballguy
Oh, I totally think you can do it. You're just gonna have to be smart. Again, just focus on even effort instead of even splits in the first half, and you'll be fine.
The_Man
Footballguy
Good luck! Your training reports have sounded so good, that there's every reason to believe you can give this very ambitious goal a realistic shot.Miles 6-8 look tough! Don't kill yourself trying to maintain a BQ pace going up those -- you can make up the time later.
Looking forward to tracking you like we did Grue. If you start to slow down or get tired out there, just remember -- we'll be watching. Always watching.
wraith5
Footballguy
Good job on the 5 miler! How did the 400s go? Today was 10x 400 for me, 6:36 goal pace w/400 recoveries. My pace for each was: 6:30, :31, :25, :12 (oops), :23, :31, :22, :19, :25, :28 - 6:24.6 ave.
NCAbout 1400 on the 9%, climb was 2.7 to 2.8 mile and profiles out in the 1200 ft range so 8.5% grade is probably right.
I must have missed the mark on the other one because it calculates out to just below 5%. Everyone around here talks about the parkway being a steady 5-6% grade on the climbs (no big grades), but 4-5% seems more accurate. Maybe it's the cumulative impact of the bridges/tunnels. Here's a couple of elevation profiles from the parkway for areas that we ride.
http://www.takecontrol.net/chicken_tales/t...ge.htg/bp1b.jpg
http://www.takecontrol.net/chicken_tales/t...ge.htg/bp2b.jpg
You would love it out here.
This weekend is out training weekend.
Saturday's route will include the big climbing here http://www.bloodsweatandgears.org/bsg/images/bsg_full.jpg
Sundays route http://www.bakersvillefireandrescue.org/roan/
wraith5
Footballguy
I know you are both 100% right. I've been riding for a long time without fully extending my legs and I know that wasn't such a good idea. So what should I do? Go to the LBS and see if they'll "fit" me? I need to get more appropriate road tires anyway (mine are currently a more aggressive tread so I can ride trails, too), so maybe I can do both at once (assuming they can/will get me right on the thing).
Sand
Footballguy
Good luck PM! I would check with the 3:10 pacer to see how he is going to handle the pacesetting. He may bank time on the flat and slow down up the hill or he may try to run even miles. It is important to know how his strategy is going to mesh with yours.
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Sand
Footballguy
If you are unsure a fitting trip is a good idea (and it sounds like you aren't sure how to set yourself up). You don't want your leg fully extended on the bottom of the stroke, either. That will cause pain behind your knee and you will lose a lot of power.What kind of bike do you have to have treaded tires - cyclocross? As far as tires go, I'm cheap and would probably only buy from the LBS in desperate need. You can get some Vittoria Zaffiro IIs at probikekit (with the USA15 promo) for ~$15 a tire. If you are riding a MTB you can get slicks for those, as well.
wraith5
Footballguy
Yes, it's a cyclocross (Motobecane Fantom Cross). That picture is pretty much exactly my bike / set-up (of course, I have pedals...) I'm cheap too, but if my LBS is willing to help me get set-up correctly, I'm willing to pay a few extra bucks for slicks to comp them for the help. Of course, if I can figure out how to do it with with help here, then that's a different story!
Sand
Footballguy
http://bicycletutor.com/adjust-seat/http://davesbikeblog.blogspot.com/2007/09/saddle-height.html
These should get you in the ballpark.
Cyclocross specific: http://www.ehow.com/video_2361043_adjust-c...eat-height.html
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culdeus
Footballguy
If you have a trainer get your bike as flat as possible. Take a picture with pedal at 3 and 9 while on the hoods, and then again with pedals at 12 and 6. This is at a minimum. For better help do this again 180degrees off for both picture with the pedals at 9 and 3 and 6 and 12 while in the drops for comparison. Also measure your inseam the proper way if at all possible. That means heels and back against wall and measure it from the chode down to the floor. Do this 3 times and take average.
For added information take a photo of your cleat as it sits on the shoe.
IvanKaramazov
Footballguy
Went out for a 6.5 mile run at HMP over lunch today, and came up lame at the 4.5 mile mark after re-pulling the same hamstring I injured six weeks or so ago. 
This is really irritating since I didn't have any particular warning that anything was wrong. At the 4 mile mark everything was fine. At the 4.25, it felt like my hamstring was tightening up a little but was the kind of thing that would sort itself out on its own. At 4.5 it just suddenly seized up in the exact same spot where I had pain before.
The good news is that it doesn't feel like as severe a strain as I suffered before. I can walk around on it with only minor discomfort so I'd expect to be able to get back out there fairly soon. I have a half coming up on 5/15, and I should definitely be good to go for that. On the other hand, I'm very worried about the fact that I've suffered the exact same injury in the exact same spot twice inside of two months. This blows.
This is really irritating since I didn't have any particular warning that anything was wrong. At the 4 mile mark everything was fine. At the 4.25, it felt like my hamstring was tightening up a little but was the kind of thing that would sort itself out on its own. At 4.5 it just suddenly seized up in the exact same spot where I had pain before.
The good news is that it doesn't feel like as severe a strain as I suffered before. I can walk around on it with only minor discomfort so I'd expect to be able to get back out there fairly soon. I have a half coming up on 5/15, and I should definitely be good to go for that. On the other hand, I'm very worried about the fact that I've suffered the exact same injury in the exact same spot twice inside of two months. This blows.
tri-man 47
Footballguy
Ugh!!! Be careful with that ...you know a sore hammy can linger on for quite a while.---Went out for a 6.5 mile run at HMP over lunch today, and came up lame at the 4.5 mile mark after re-pulling the same hamstring I injured six weeks or so ago.
This is really irritating since I didn't have any particular warning that anything was wrong. At the 4 mile mark everything was fine. At the 4.25, it felt like my hamstring was tightening up a little but was the kind of thing that would sort itself out on its own. At 4.5 it just suddenly seized up in the exact same spot where I had pain before.
The good news is that it doesn't feel like as severe a strain as I suffered before. I can walk around on it with only minor discomfort so I'd expect to be able to get back out there fairly soon. I have a half coming up on 5/15, and I should definitely be good to go for that. On the other hand, I'm very worried about the fact that I've suffered the exact same injury in the exact same spot twice inside of two months. This blows.
I don't know what 2Young was thinking. He was so busy posting pics of us he forgot to liquorpic some photos of ..them:
http://www.runmichigan.com/photogallery/10..._window.php?916
http://www.runmichigan.com/photogallery/10..._window.php?180
http://www.runmichigan.com/photogallery/10..._window.php?386
gruecd
Footballguy
gruecd
Footballguy
Went out for a 4-mile recovery run this afternoon. Ran the first 3-1/2 miles nice and easy (8-8:30 pace), but then I spotted a hot, tan blonde about 1/4 mile ahead of me running in just a sports bra and shorts. Naturally, I needed to catch up so I could take a closer look. I picked up the pace and caught her with a couple tenths of a mile to spare. And it was well worth it. 
Ended up clocking 7:30 for the last mile, which means I was running at least 7:00 pace when I went to catch her. That's my idea of an impromptu fartlek workout!
Ended up clocking 7:30 for the last mile, which means I was running at least 7:00 pace when I went to catch her. That's my idea of an impromptu fartlek workout!Darrinll40
Footballguy
Went out for a 4-mile recovery run this afternoon. Ran the first 3-1/2 miles nice and easy (8-8:30 pace), but then I spotted a hot, tan blonde about 1/4 mile ahead of me running in just a sports bra and shorts. Naturally, I needed to catch up so I could take a closer look. I picked up the pace and caught her with a couple tenths of a mile to spare. And it was well worth it.Ended up clocking 7:30 for the last mile, which means I was running at least 7:00 pace when I went to catch her. That's my idea of an impromptu fartlek workout!
Darrinll40
Footballguy
WOOHOO
5 miles on a weeknight for the first time in a long time. No friggen hot blondes for me
I feel really good about my run, though I only averaged 10:47 for it, the last time I ran 5 miles on a weekday evening I weight in at about 38 pounds less.
Speaking of weight, it is going down again.
5 miles on a weeknight for the first time in a long time. No friggen hot blondes for me
I feel really good about my run, though I only averaged 10:47 for it, the last time I ran 5 miles on a weekday evening I weight in at about 38 pounds less.
Speaking of weight, it is going down again.
Bauer
Footballguy
I've been lurking around this thread for a long time and finally decided to get involved with you guys...
I started running about six weeks ago just to get back into shape. I'm 21 years old in college and was just sitting around drinking beer and not doing anything productive, and the time finally came where I realized I needed to get back into shape.
I played ice hockey all my life, on the ice seven days a week throughout high school until multiple concussions put me on the sidelines so its fair to say I was in decent shape.
I started running like I said six weeks ago at the campus gym, just starting with running a mile then biking a couple miles, nothing serious. As the weeks wore on I continually increased my distance and started to time myself. For the past two weeks or so I've been running about 4 miles around town every day pretty easily but I'm not sure where I should be at with my times and such.
Many of you are very serious and knowledgeable about running or biking and I was looking for any tips or advice to improve my workouts. The truth is I have no idea what I am doing besides just going out for a run and timing myself.
My legs are usually sore for the rest of the day after I run, is this typical or am I not stretching or cooling down properly? I have been running in a pair of 4 year old Nike Shocks, so I'm sure that is not helping. I am used to my legs being a little sore from hockey games and practices, but this soreness lasts all day and I am extremely stiff every morning. Anything you guys can contribute would be appreciated.
TIA
I started running about six weeks ago just to get back into shape. I'm 21 years old in college and was just sitting around drinking beer and not doing anything productive, and the time finally came where I realized I needed to get back into shape.
I played ice hockey all my life, on the ice seven days a week throughout high school until multiple concussions put me on the sidelines so its fair to say I was in decent shape.
I started running like I said six weeks ago at the campus gym, just starting with running a mile then biking a couple miles, nothing serious. As the weeks wore on I continually increased my distance and started to time myself. For the past two weeks or so I've been running about 4 miles around town every day pretty easily but I'm not sure where I should be at with my times and such.
Many of you are very serious and knowledgeable about running or biking and I was looking for any tips or advice to improve my workouts. The truth is I have no idea what I am doing besides just going out for a run and timing myself.
My legs are usually sore for the rest of the day after I run, is this typical or am I not stretching or cooling down properly? I have been running in a pair of 4 year old Nike Shocks, so I'm sure that is not helping. I am used to my legs being a little sore from hockey games and practices, but this soreness lasts all day and I am extremely stiff every morning. Anything you guys can contribute would be appreciated.
TIA
2Young2BBald
Footbaldguy
Fear not lad, there was far better. Work and little league games have kept me from my appointed stalking, but I will try soon.gruecd said:tri-man 47 said:
You're young but the Nike Shox would probably have most of us in bed for a week recovering.The guys around here are great with advice. My best suggestion would be to pick an event or goal and they'll be able to chime in with specifics to get you there and beyond.
Bauer
Footballguy
I'm not really sure what my goal is. I originally started running just to try to shed a couple pounds. But after a few weeks running just became part of my routine and now I'm hooked on it.I am pretty much at the weight now that I set out to be at when I started running, so I guess I want to see how far I can take this. I'd like to improve my distance, so knowing some of my times might be useful information. When I was running 3 miles my PR was 20:14, but I usually came in around 21:20 or so. Now that I increased my distance to 4 miles, I do it in a little under 30 minutes. What are the best techniques for pacing yourself? I tend to start very slow, sprint up the biggest hill I run up then give what ever I have left on the last 3/4th of a mile.
tri-man 47
Footballguy
:finger:and besides -gruecd said:tri-man 47 said:
a) What do expect from an overcast, 50 degree trail run? and
2) I realize these don't compare to the Boston babes you posted ...oh, wait
----
Bauer - welcome!! You're running at a very good clip, so don't get too consumed with speed. Let your longer runs be slower and easier (typical test is whether you could carry on a conversation while you're running). If you want to practice speed, then deliberately practice speed ...maybe some 1/2 mile or mile repeats.
You mention sore legs. That could be the newness of regular running. But analyze your stride - are you landing hard on the heel ...are you landing heavily? Are you throwing your leg out straight in front of you or using the hips to help with a smooth rotation? At one extreme is landing on the balls of your feet with a soft, quiet stride. You don't need to be at that point, but give it a thought next time you're out.
5 weeks later and the last class of this session. Tonite we re-tested at 10 miles, roughly 25-26 minutes and I posted 293 watts. Estatic that I beat the number while increasing the distance by 25%. Conditions weren't ideal as I was still burping up the bottle of Merlot I pounded last nite and coming off back to back nites of 5-6 hours of sleep.Next Wednesday is the first nite of 6 event TT series. 22:15.50 is my personal best. 22:13.50 / 27 mph is the goal for this year. Don't think it will happen this first event but it's on the radar for the year.
wraith5
Footballguy
Get yourself some decent running shoes. That alone should make a big difference in your recovery.Are you literally running every day? If so, you may need a rest day now & again.
Welcome to the thread!!
wraith5
Footballguy
1) open FB:finger:and besides -gruecd said:tri-man 47 said:
a) What do expect from an overcast, 50 degree trail run? and
2) I realize these don't compare to the Boston babes you posted ...oh, wait
2) go to gruecd's page
3) view all friends
4) profit
Sand
Footballguy
Well, how about these?http://www.runmichigan.com/photogallery/10..._window.php?762
http://www.runmichigan.com/photogallery/10..._window.php?595
http://www.runmichigan.com/photogallery/10..._window.php?313
http://www.runmichigan.com/photogallery/10..._window.php?258
http://www.runmichigan.com/photogallery/10..._window.php?150 (just for you)
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I was in the local running league last year and have started a couple months earlier this year. Trying to get in 10-15 miles a week on 3-4 runs. Nothing crazy serious but better than sitting on the couch.
I posted in here pretty regularly a couple years ago. I ran the 2007 Chicago Marathon. I ran at about a 9 minute pace before. Now I would say I am hauling doing that.
I may do a half this late summer but have moved away from the guys I ran consistently with. So just saying hello and I will post here from time to time.
I posted in here pretty regularly a couple years ago. I ran the 2007 Chicago Marathon. I ran at about a 9 minute pace before. Now I would say I am hauling doing that.
I may do a half this late summer but have moved away from the guys I ran consistently with. So just saying hello and I will post here from time to time.
Lance was in town.
Wasn't much detailed talking going on about it, but if the whispers are true we'll see some new innovations real soon as Trek attempts to get back into the TT game.
Wasn't much detailed talking going on about it, but if the whispers are true we'll see some new innovations real soon as Trek attempts to get back into the TT game.
prosopis
Arizona Chupacabra
I would think any of those would be good.
prosopis
Arizona Chupacabra
I got to the Y late today which means I got more hours at work, which is a good thing. Since I was late to the Y I did slow treadmill on a fairly steep incline. I ended up doing 1.7 miles in 30 mins, I wanted to get warm for Yoga. I then went to Yoga and the regular instructor was not there. The fill in worked us pretty hard. I did the 55 min Yoga class. I then got home and ate. I got to thinking it sucked that I was late at the Y and I did not do all I wanted. I ended up throwing the shoes on and heading out the door. It was 93 when I started running, so pretty warm.
mile 1 8:57
mile 2 9:43
mile 3 10:10
I then walked/cooled down for .35 miles
I was cramping up at the end. I think because i ate a full meal right before I headed out and it was pretty hot out.
I did burn a total of 773 calories today though.
mile 1 8:57
mile 2 9:43
mile 3 10:10
I then walked/cooled down for .35 miles
I was cramping up at the end. I think because i ate a full meal right before I headed out and it was pretty hot out.
I did burn a total of 773 calories today though.
2Young2BBald
Footbaldguy
IvanKaramazov
Footballguy
Bauer -
Like others said, you're going to want to invest in a good pair of running shoes. Running isn't an expensive hobby, but shoes are the one expense that you can't skimp on. You're going to have some soreness if you're new to running, but given that you've built up to doing four miles comfortably, most of that "breaking in" period is already over with. There's a good chance that your shoes are causing the problem, or it could be that you're just over-doing it. Or a combination of the two.
As far as pacing yourself goes, keep in mind that you don't need to go all-out every time you run. Doing four miles at a time is a good, solid distance. If you feel totally spent at the end of each and every run, you're going to fast. One or two runs can be hard, but you need some easy days in there too. One way to slow yourself down is to ask yourself if you could easily carry on a conversation with a running partner at your current pace. If the answer is no, then you're going faster than "easy" pace.
Edit: Wait, are you doing four miles every day? That means you went from 0 miles per week to 28 miles per week in six weeks. No wonder you're sore. Wraith is right that you need some rest days if you don't have them built into your schedule already.
Like others said, you're going to want to invest in a good pair of running shoes. Running isn't an expensive hobby, but shoes are the one expense that you can't skimp on. You're going to have some soreness if you're new to running, but given that you've built up to doing four miles comfortably, most of that "breaking in" period is already over with. There's a good chance that your shoes are causing the problem, or it could be that you're just over-doing it. Or a combination of the two.
As far as pacing yourself goes, keep in mind that you don't need to go all-out every time you run. Doing four miles at a time is a good, solid distance. If you feel totally spent at the end of each and every run, you're going to fast. One or two runs can be hard, but you need some easy days in there too. One way to slow yourself down is to ask yourself if you could easily carry on a conversation with a running partner at your current pace. If the answer is no, then you're going faster than "easy" pace.
Edit: Wait, are you doing four miles every day? That means you went from 0 miles per week to 28 miles per week in six weeks. No wonder you're sore. Wraith is right that you need some rest days if you don't have them built into your schedule already.
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IvanKaramazov
Footballguy
Welcome. Nice to see new people posting in here.
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