Ran a 10k in June (5 Viewers)

[wraith5]

Felt a little spry this morning, so tried my land at some light speedwork:

1 mile warm-up

4x 800 with a goal of <8:00 pace (7:34, 7:35, 7:37, 7:10) w/400 recoveries (< 3 min each)

.6 cooldown

ankles felt pretty good, achilles no worse than usual. HR got into the 180s on each repeat and touched 190 at the end of #4, so I know I pushed reasonably hard but not all out. By comparison, my 800 target the past couple of years was 6:45 pace or faster.

 

[BassNBrew]

And I just updated my race schedule in my signature. Holy crap. Hoping I haven't bitten off more than I can chew....

I can point you to two ultras in NC under $100. That price tag is criminal.

 

[BassNBrew]

http://www.tablerockultras.com/#! $85

 

[2Young2BBald]

Started putting together the traiing plan for the summer, and filled in all of the running with the FIRST 1/2 mary plan through the HIM in Sept. Next I'll fill in the bike workouts from the HIM plan 2Y gave me, and add in the swimming. 19 weeks to go...

Your most recent posts reminded me to go back to this post. Why are you using a modified run plan, versus straight up using the HIM plan? The doubles and bricks will be missed if you have a lot of run only days. As a suggestion, instead do the beginner based rides and swims (at first) and use one of the higher level run suggestions in the plan. Based on what you've been doing with P90X, you can get a bit more run in on these days if desired. That is what I liked best about that plan. Some days I was flying high and did the elite workout on those days and when I felt like ### I still HTFU'd a bit by doing the beginner workout. Just my you know how to make a plan your own.

 

[17seconds]

I'm in San Diego for the next couple of days for a conference, and wow is this area pedestrian-friendly. Being on midwestern time, I had no problem getting out there at 6:00 this morning (a leisurely 8:00 CT) for six miles along the harbor. This is really cool, because in lots of spots I'm literally feet away from the ocean. I also ran past the USS Midway museum. Another cool thing is that even though I don't know the area, there are a ton of other runners out here, and I found that when in doubt of which way to go, I can just follow people and not have to worry about running down a dead end. Hoping to do a 10 mile out-and-back tomorrow.

Yep. People just run and bike wherever they are. You kind of blaze your own trail out here. It's great because you can mix up your routes all the time but it can be annoying dealing with all the runners and cyclists as a driver.When I was on travel to the midwest or east coast I tried to do the same thing and was surprised there were almost no bike lanes and not many sidewalks. Took me a while to realize you generally need to go to a running trail in a park, and then you see all the runners.

First of all, you have a beautiful city, at least the part where I am (the Hilton). I'm sitting here looking out my window, with the harbor occupying one half and the gaslamp district in the other half and the promenade right down the middle, and I could just sit here staring at this all day. As much as I love how South Dakota looks in the winter with a couple of feet of snow on the ground, this is a gorgeous change of pace. Furthermore, I can't get over how many people running this morning were listening to music. When you do that in my town -- and this is a town of 22,000 keep in mind, we're not talking Chicago here -- you're taking your life into your hands. Add in the mild climate and this is a great place to run.

And you are here when the weather is bad! Perfect running weather right now but it is dreary this week.

 

[17seconds]

Can finally post what I did at the La Jolla half this past sunday now that my Garmin info is uploaded: 2012 La Jolla Half

The race starts out at the Del Mar fairgrounds/horsetrack and ends in La Jolla cove running along beach neighborhoods and up and down Torrey Pines reserve. There are 3 major hills including a 420ft climb up Torrey Pines which is pretty challenging. That climb lasts about 2 miles from 5.5 to 7.5. After that it's flat and downhill, with a final hill right at mile 12.

My plan was to go out at 7:45 so my first mile was pretty slow. This was due to a crowded start and I also had to stop to get a rock out of my shoe. After that I tried to pick up the pace but you can't get into a consistent groove really until mile 8 because of the hills. Miles 8-12 I pushed myself a bit, trying to make up the lost time from the previous hills. I may have gone a bit too hard during this stretch because I was hurting going up that 120ft hill at the end. Was able to sprint to the finish though.

The marathon training has made a huge difference in my endurance. Legs weren't tired at all, I was going up against my ability to maintain cardio more than anything else. Once I knew I wasn't going to PR (around mile 11) I gave up a little bit mentally. Kind of wished I had pushed harder to come in under 1:45. The good thing coming out of this race is I think if it weren't for that last hill at mile 13 I could have PR'ed even with the big hills in the beginning. As a fitness test and tuneup race I give myself a B+.

I recently set my auto-lap to 1.01 because someone said to do that to account for error. Not sure if that is right?

Summary 1:45:10.2 13.21 7:58

Splits:

1 8:11.6 1.01 8:07

2 7:42.8 1.01 7:38

3 8:14.5 1.01 8:10

4 8:29.9 1.01 8:25

5 7:27.8 1.01 7:23

6 9:57.6 1.01 9:52

7 8:27.1 1.01 8:22

8 7:52.1 1.01 7:47

9 7:24.4 1.01 7:20

10 7:56.6 1.01 7:52

11 7:05.6 1.01 7:01

12 7:48.6 1.01 7:44

13 8:07.2 1.01 8:02

14 :24.6 0.08

 

[Cold Dead Hands]

My left knee has been bothering me. I have some sort of "catch" in it at times and it pops when I straighten it if it has been bent for a few minutes. Feels fine when I run, but was bothering me enough that I decided to take a few days off.

Can anyone recommend an affordable knee support? I probably should wear one for when I play softball, at least. The knee didn't really bother me until I started playing softball again.

:tapsmicrophone:

 

[wraith5]

My left knee has been bothering me. I have some sort of "catch" in it at times and it pops when I straighten it if it has been bent for a few minutes. Feels fine when I run, but was bothering me enough that I decided to take a few days off.

Can anyone recommend an affordable knee support? I probably should wear one for when I play softball, at least. The knee didn't really bother me until I started playing softball again.

:tapsmicrophone:

wish I could help - my knees haven't been my problem (yet).

 

[pigskinliquors]

_______________________

My update:

Same old, same old.

Why no swimming?!?!? I need someone as slow much slower than me to get in the pool so I feel less inferior reading Sand's pool postings.

fixed. I haven't been in the pool since finding out that pushing off the wall aggravated my hip. I'll get back in to try again soon, and promise to be slow enough to make you feel good.

No going back now...just registered for the St. Jude Memphis Marathon.

Giddy'up!!!!!!

Felt a little spry this morning, so tried my land at some light speedwork:

1 mile warm-up

4x 800 with a goal of <8:00 pace (7:34, 7:35, 7:37, 7:10) w/400 recoveries (< 3 min each)

.6 cooldown

ankles felt pretty good, achilles no worse than usual. HR got into the 180s on each repeat and touched 190 at the end of #4, so I know I pushed reasonably hard but not all out. By comparison, my 800 target the past couple of years was 6:45 pace or faster.

Great news Wraith!!!! I know those times are slow for you, but considering everything that is awesome news!!!!

And I just updated my race schedule in my signature. Holy crap.

Hoping I haven't bitten off more than I can chew....

I can point you to two ultras in NC under $100. That price tag is criminal.

Here's a crap-load of ultras all at $75.

 

[wraith5]

Started putting together the traiing plan for the summer, and filled in all of the running with the FIRST 1/2 mary plan through the HIM in Sept. Next I'll fill in the bike workouts from the HIM plan 2Y gave me, and add in the swimming. 19 weeks to go...

Your most recent posts reminded me to go back to this post. Why are you using a modified run plan, versus straight up using the HIM plan? The doubles and bricks will be missed if you have a lot of run only days. As a suggestion, instead do the beginner based rides and swims (at first) and use one of the higher level run suggestions in the plan. Based on what you've been doing with P90X, you can get a bit more run in on these days if desired. That is what I liked best about that plan. Some days I was flying high and did the elite workout on those days and when I felt like ### I still HTFU'd a bit by doing the beginner workout. Just my you know how to make a plan your own.

<_< Fine... I have no reasonable explanation to be honest. I like FIRST and haven't read through the HIM plan carefully enough yet. I just printed it and will take your to heart.

 

[AcerFC]

Can finally post what I did at the La Jolla half this past sunday now that my Garmin info is uploaded:

Looks like some of it was right on the water. That is awesome

 

[Ned]

Can finally post what I did at the La Jolla half this past sunday now that my Garmin info is uploaded: 2012 La Jolla Half

The race starts out at the Del Mar fairgrounds/horsetrack and ends in La Jolla cove running along beach neighborhoods and up and down Torrey Pines reserve. There are 3 major hills including a 420ft climb up Torrey Pines which is pretty challenging. That climb lasts about 2 miles from 5.5 to 7.5. After that it's flat and downhill, with a final hill right at mile 12.

My plan was to go out at 7:45 so my first mile was pretty slow. This was due to a crowded start and I also had to stop to get a rock out of my shoe. After that I tried to pick up the pace but you can't get into a consistent groove really until mile 8 because of the hills. Miles 8-12 I pushed myself a bit, trying to make up the lost time from the previous hills. I may have gone a bit too hard during this stretch because I was hurting going up that 120ft hill at the end. Was able to sprint to the finish though.

The marathon training has made a huge difference in my endurance. Legs weren't tired at all, I was going up against my ability to maintain cardio more than anything else. Once I knew I wasn't going to PR (around mile 11) I gave up a little bit mentally. Kind of wished I had pushed harder to come in under 1:45. The good thing coming out of this race is I think if it weren't for that last hill at mile 13 I could have PR'ed even with the big hills in the beginning. As a fitness test and tuneup race I give myself a B+.

I recently set my auto-lap to 1.01 because someone said to do that to account for error. Not sure if that is right?

Summary 1:45:10.2 13.21 7:58

Splits:

1 8:11.6 1.01 8:07

2 7:42.8 1.01 7:38

3 8:14.5 1.01 8:10

4 8:29.9 1.01 8:25

5 7:27.8 1.01 7:23

6 9:57.6 1.01 9:52

7 8:27.1 1.01 8:22

8 7:52.1 1.01 7:47

9 7:24.4 1.01 7:20

10 7:56.6 1.01 7:52

11 7:05.6 1.01 7:01

12 7:48.6 1.01 7:44

13 8:07.2 1.01 8:02

14 :24.6 0.08

The recovery at miles 7 and 8 tells you a lot about your fitness. Great job!You forgot your HRM!!!

 

[pigskinliquors]

17 secs: Awesome to see the data, and GREAT race! PR or not, that is a great effort. I've never heard of anyone programming at 1.01, but it does make sense as you will likely miss that much not running tangents.

CDH: I've had much of my body fall apart, but never needed a knee strap. Sorry.

 

[pmbrown_22]

Sand - great month and I am pretty sure that you have gills behind your ears.

17 - good report and race. It is amazing what just adding the extra miles will do for your distance times.

CDH - Are you talking a full blown knee brace or just a knee strap? I used a knee strap from ****'s Sporting Goods for around $15 that did wonders for me.

---------------

Easy 5 recovery miles for me today and to be honest, I am not feeling quite rested at all. Sure my legs are somewhat fresh, but I am kind of sore. I guess it is to be expected, but I was hoping for a bit of relief this week. Thurs. and Fri. will be big days though as complete rest days usually help me out.

The biggest thing is going to be the weather. Supposed to be 51 at start which is not bad, but the high is 81 on the day and sunny so I am hoping it does not rise quickly.

Have a great day all.

 

[AcerFC]

Im going to solicit for money right now for a good cause

A friend of mine who was a huge fitness guy had a stroke in January. The Drs. literally told his family he was not going to make it. Miraculously he made it, and a day before he was released from hospital, had another stroke. Fast forward to today and he is walking around. Its a grind for him but he is getting stronger every day.

He has a goal to "run" a 5K on August 12th at Yankee Stadium in the Runyon 5K. He has set up a team of runners and we all will "run" together (12 minute pace, so no PR and I could care less)

We need to fund raise for the race so I know some guys here are generous. If you feel like contributing anything at all ($1, $5, $10- whatever), please go to this link

Donate

Even .50 will help.

Thanks for listening guys. If you cant contribute, no sweat. I know times are hard. All money goes to cancer research.

 

[gruecd]

And I just updated my race schedule in my signature. Holy crap. Hoping I haven't bitten off more than I can chew....

I can point you to two ultras in NC under $100. That price tag is criminal.

50th anniversary of one of the country's pre-eminent 50-milers. Not just any race.

 

[17seconds]

You forgot your HRM!!!

Conscious decision not to wear it. I think it would affect what I'm doing too much because I'd be looking at it all the time and adjusting. I only use the HRM during training to make sure I'm in the right workout zones. In a race I'd rather listen to my body and check pace so I know where I am vs. my goal.

 

[BassNBrew]

Can finally post what I did at the La Jolla half this past sunday now that my Garmin info is uploaded: 2012 La Jolla Half

The race starts out at the Del Mar fairgrounds/horsetrack and ends in La Jolla cove running along beach neighborhoods and up and down Torrey Pines reserve. There are 3 major hills including a 420ft climb up Torrey Pines which is pretty challenging. That climb lasts about 2 miles from 5.5 to 7.5. After that it's flat and downhill, with a final hill right at mile 12.

My plan was to go out at 7:45 so my first mile was pretty slow. This was due to a crowded start and I also had to stop to get a rock out of my shoe. After that I tried to pick up the pace but you can't get into a consistent groove really until mile 8 because of the hills. Miles 8-12 I pushed myself a bit, trying to make up the lost time from the previous hills. I may have gone a bit too hard during this stretch because I was hurting going up that 120ft hill at the end. Was able to sprint to the finish though.

The marathon training has made a huge difference in my endurance. Legs weren't tired at all, I was going up against my ability to maintain cardio more than anything else. Once I knew I wasn't going to PR (around mile 11) I gave up a little bit mentally. Kind of wished I had pushed harder to come in under 1:45. The good thing coming out of this race is I think if it weren't for that last hill at mile 13 I could have PR'ed even with the big hills in the beginning. As a fitness test and tuneup race I give myself a B+.

I recently set my auto-lap to 1.01 because someone said to do that to account for error. Not sure if that is right?

Summary 1:45:10.2 13.21 7:58

Splits:

1 8:11.6 1.01 8:07

2 7:42.8 1.01 7:38

3 8:14.5 1.01 8:10

4 8:29.9 1.01 8:25

5 7:27.8 1.01 7:23

6 9:57.6 1.01 9:52

7 8:27.1 1.01 8:22

8 7:52.1 1.01 7:47

9 7:24.4 1.01 7:20

10 7:56.6 1.01 7:52

11 7:05.6 1.01 7:01

12 7:48.6 1.01 7:44

13 8:07.2 1.01 8:02

14 :24.6 0.08

Congrats. Some wicked hills there.Looks like a strong performance outside of mile 1. Better work on your Sanding if you want to hit FBG standards.

Looks like your +.01 did the trick

 

[BassNBrew]

You forgot your HRM!!!

Conscious decision not to wear it. I think it would affect what I'm doing too much because I'd be looking at it all the time and adjusting. I only use the HRM during training to make sure I'm in the right workout zones. In a race I'd rather listen to my body and check pace so I know where I am vs. my goal.

Just don't put it on that screen during the race. It would be great to have the data to compare to your training runs.

 

[Sand]

No going back now...just registered for the St. Jude Memphis Marathon.

 

[jb1020]

No going back now...just registered for the St. Jude Memphis Marathon.

I plan on being there again. Depending on how Kiddo #2 treats me this fall will dictate whether I run the Full or the Half.

 

[Cold Dead Hands]

I ended up going with this Meuller knee support since it was inexpensive and had good reviews. Walgreen's says I can test drive it and return or exchange it if I don't like it. Going to run an easy 4 or 5 tomorrow and test it out.

 

[Ned]

I ended up going with this Meuller knee support since it was inexpensive and had good reviews. Walgreen's says I can test drive it and return or exchange it if I don't like it. Going to run an easy 4 or 5 tomorrow and test it out.

Did you get fitted for your current running shoes? How quickly have you been ramping up your weekly mileage (if any)? Any prior knee issues?These sorts of braces feel like bandaids potentially masking a different issue.

 

[Sand]

Sand - great month and I am pretty sure that you have need gills behind your ears.

Fixed that.Anyway - another 3 mile (super hot and humid) run done with no ill effects. I'm sticking with the easy plan for now before trying anything Sandish and ####### my calf up again.

 

[jb1020]

I ended up going with this Meuller knee support since it was inexpensive and had good reviews. Walgreen's says I can test drive it and return or exchange it if I don't like it. Going to run an easy 4 or 5 tomorrow and test it out.

Have you ever seen this KT Tape? I don't know a thing about it other than seeing an advertisement from my local running store on FB, so I goggled it. Then I saw this

for the stuff...its easy on the eyes.

 

[Sand]

Click on some of those links...thats basically a list of every town in MS, no trails.

ETA: Heres a good list of what MS has to offer. The Natchez Trace trail is the only one within an hour.

I'm not one to give up that easily. The state forums on BeginnerTriathlete are always a good place to find all kinds of race info. Looks like you could trail race a 5K inGulfport this Saturday. Not a lot of info, and it looks to be more of a X-Country course, but it might be a nice intro to trail running and a chance to network with other trail runners to find other events.ETA a bit more info, very little, but a bit: http://run-n-tri.com/uploads/Hurricane_5k_2012.pdf

I definitely haven't done my due diligence on trail running here. I'm sure there are spots I don't know about. I have a BIL that lives in Oxford AL, we're going to get up sometime and do one of the hundreds of trail races one day they have.

We have craploads of these. Everything from 10ks to the Pinhoti 100. Great place for a trail run here - the terrain is a lot steeper than one might think.

 

[Cold Dead Hands]

I ended up going with this Meuller knee support since it was inexpensive and had good reviews. Walgreen's says I can test drive it and return or exchange it if I don't like it. Going to run an easy 4 or 5 tomorrow and test it out.

Did you get fitted for your current running shoes? How quickly have you been ramping up your weekly mileage (if any)? Any prior knee issues?These sorts of braces feel like bandaids potentially masking a different issue.

My left knee has bothered me off and on for years. Usually when I play softball as my cleats are unpadded. I was not fitted for my current running shoes. That is on the list of things to do this week. There is a Runner's World right across the street from me. I haven't had an issue with my mileage and haven't ramped it up. I certainly have a knee issue that is minor, a slight tear in the meniscus likely. I was told I could get an MRI but with my thrid child due in a week and a half I don't have time or money for surgery. I'll deal with it as I always have, until I can't or until it stops going away or gets worse. Usually a few weeks into the softball season my knee will be fine again, I just wasn't running then and the brace will help me do that without further damage. I don't feel pain at all while I run, I'd like to keep it that way.

 

[jb1020]

Yeah Sand, you have it made in AL. Its so close, yet so far. :(

My local running store has been pretty aggressive in advertising lately. They're holding a challenge tomorrow, winner gets a new pair of shoes.

Its a fundraiser so it's $10 to enter.

Its a 4 mile run. You write down the time you think it will take you to finish, but not watches or anything like that can be used. Thats a challenge for a guy like me. I might head out there though.

 

[IvanKaramazov]

Injury question for you guys -- About four runs ago I noticed some pain at the top of my right foot, right at the spot where the laces tie together. I first noticed this when I tied my shoes but didn't think anything of it. Since then it's gotten worse. Not painful to the point where I can't run on it, but noticeable enough that I'm starting to get a little concerned. A few particulars:

I don't recall any specific moment of injury; it was just there all of the sudden one day before I started my run.

I have full range of motion in my foot, can put weight on it, stand on my tip-toes on that foot, etc.

If I put my finger on the spot where I feel pain, it just barely aches a bit. Having shoes on seems to be a big part of it.

It hurts a little when I first start running, but the discomfort goes away pretty quickly. I put 10 miles on it this morning and didn't feel anything at all after the first 2-3 miles.

I've increased my mileage from 35 mpw during the off-season to 47 miles last week. But that's not a big increase, and I've been smart about it, increasing my mileage by less than 10% per week and having some easy weeks mixed in there. One speed session per week.

So what's the diagnosis here? The fact that it feels better after running a bit argues against a stress fracture, I think. Maybe it's some kind of weird tendon thing, but I don't even know what's in that part of the foot. All I can find online is that maybe I'm lacing my shoes up too tightly, but I really don't think that's the case; I've never been a super-tight-lacer-upper. Of of course it could be ball cancer.

 

[tri-man 47]

You forgot your HRM!!!

Conscious decision not to wear it. I think it would affect what I'm doing too much because I'd be looking at it all the time and adjusting. I only use the HRM during training to make sure I'm in the right workout zones. In a race I'd rather listen to my body and check pace so I know where I am vs. my goal.

Nice race; nice report! I now lean the other way on the HRM. I like to have it, and I watch it carefully (other than 5Ks, where it maxes out rather quickly). With the HRM, I can 'listen' in an objective manner. Given the race variables (weather; humidity; course conditions; my physical condition), I believe it's helpful to watch the HR since all those variables come together in the HR data. My time goal carries little meaning if the HR runs too high. In Saturday's race, I would have been slower without the HR! I would not have expected to run the pace I did and probably would have backed off a bit, but the HR was telling me that my pace was sustainable. With the HR, I find my mind gets focused on the data rather than being distracted by other activity or losing out to the negative thoughts. I'll take the concept out for another test 'run' in Sunday's race.

 

[gruecd]

, guys!

 

[Juxtatarot]

Injury question for you guys -- About four runs ago I noticed some pain at the top of my right foot, right at the spot where the laces tie together. I first noticed this when I tied my shoes but didn't think anything of it. Since then it's gotten worse. Not painful to the point where I can't run on it, but noticeable enough that I'm starting to get a little concerned. A few particulars:I don't recall any specific moment of injury; it was just there all of the sudden one day before I started my run. I have full range of motion in my foot, can put weight on it, stand on my tip-toes on that foot, etc.If I put my finger on the spot where I feel pain, it just barely aches a bit. Having shoes on seems to be a big part of it.It hurts a little when I first start running, but the discomfort goes away pretty quickly. I put 10 miles on it this morning and didn't feel anything at all after the first 2-3 miles.I've increased my mileage from 35 mpw during the off-season to 47 miles last week. But that's not a big increase, and I've been smart about it, increasing my mileage by less than 10% per week and having some easy weeks mixed in there. One speed session per week.So what's the diagnosis here? The fact that it feels better after running a bit argues against a stress fracture, I think. Maybe it's some kind of weird tendon thing, but I don't even know what's in that part of the foot. All I can find online is that maybe I'm lacing my shoes up too tightly, but I really don't think that's the case; I've never been a super-tight-lacer-upper. Of of course it could be ball cancer.

If the pain is mild and goes away after a bit, I wouldn't worry about it.

 

[Ned]

You forgot your HRM!!!

Conscious decision not to wear it. I think it would affect what I'm doing too much because I'd be looking at it all the time and adjusting. I only use the HRM during training to make sure I'm in the right workout zones. In a race I'd rather listen to my body and check pace so I know where I am vs. my goal.

Nice race; nice report! I now lean the other way on the HRM. I like to have it, and I watch it carefully (other than 5Ks, where it maxes out rather quickly). With the HRM, I can 'listen' in an objective manner. Given the race variables (weather; humidity; course conditions; my physical condition), I believe it's helpful to watch the HR since all those variables come together in the HR data. My time goal carries little meaning if the HR runs too high. In Saturday's race, I would have been slower without the HR! I would not have expected to run the pace I did and probably would have backed off a bit, but the HR was telling me that my pace was sustainable. With the HR, I find my mind gets focused on the data rather than being distracted by other activity or losing out to the negative thoughts. I'll take the concept out for another test 'run' in Sunday's race.

 

[prosopis]

My right foot is getting better. I may have dodged the full on plantars fascitis. It still feels a little tender so I am being careful. I burned 650 calories at the gym. Did rowing machine, elyptical,stairs, and a very slow bit of time on the treadmill.

I think I will do weights tomorrow and try a run on Thursday.

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....

I tried last week and it did not go well. Gym has a nice lap pool.

17- Nice race and report.

Grue- that is a real aggressive race schedule but if any one can do it it is you.

Everyone seems to be doing great in here. I dont always mention everyone but I love reading every thing in here.

Grue- Your link was shut down Reading the reason it was shut down I am guessing it was a good one.

 

[Sand]

Yeah Sand, you have it made in AL. Its so close, yet so far. :(

That wasn't a brag, it was an invitation, GB.

So what's the diagnosis here? The fact that it feels better after running a bit argues against a stress fracture, I think. Maybe it's some kind of weird tendon thing, but I don't even know what's in that part of the foot. All I can find online is that maybe I'm lacing my shoes up too tightly, but I really don't think that's the case; I've never been a super-tight-lacer-upper. Of of course it could be ball cancer.

I'd lay good money down on this. I've done it, and I'm pretty careful, too. It just takes one day and you get exactly what you described. The good news is that it is temporary and fairly harmless (though it can hurt like a #####).

 

[Sand]

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....I tried last week and it did not go well. Gym has a nice lap pool.

As far as a paid product people really seem to get a lot out of Total Immersion. For just a site to peruse to read up, try swimsmooth.com. They have an "ideal swimmer" animation that is pretty good.----On my end, another 5k run down. No pain still and this time not even a peep out of my calves (woohoo!). But, good grief, it was hot - easily 100 on the road. I'm not used to that anymore.Also, another 3k swim in the books. Might have been my most fatigued workout in quite a while. I pretty much mailed it in, but I figure it adds to the chronic training load, so it's all good. This is really the last week to make hay.

 

[tri-man 47]

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....I tried last week and it did not go well. Gym has a nice lap pool.

Prosopis - I'd strongly support you adding some swim training! Given the numerous days you lose to heat and wind, the cross-training of swimming would be excellent. It can take a long time to feel comfortable ...a long time. But it is such great exercise. Ned - I should have expected that!

 

[prosopis]

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....

I tried last week and it did not go well. Gym has a nice lap pool.

As far as a paid product people really seem to get a lot out of Total Immersion. For just a site to peruse to read up, try swimsmooth.com. They have an "ideal swimmer" animation that is pretty good.----

On my end, another 5k run down. No pain still and this time not even a peep out of my calves (woohoo!). But, good grief, it was hot - easily 100 on the road. I'm not used to that anymore.

Also, another 3k swim in the books. Might have been my most fatigued workout in quite a while. I pretty much mailed it in, but I figure it adds to the chronic training load, so it's all good. This is really the last week to make hay.

This works, Thanks

 

[wraith5]

So what's the diagnosis here? The fact that it feels better after running a bit argues against a stress fracture, I think. Maybe it's some kind of weird tendon thing, but I don't even know what's in that part of the foot. All I can find online is that maybe I'm lacing my shoes up too tightly, but I really don't think that's the case; I've never been a super-tight-lacer-upper. Of of course it could be ball cancer.

I'd lay good money down on this. I've done it, and I'm pretty careful, too. It just takes one day and you get exactly what you described. The good news is that it is temporary and fairly harmless (though it can hurt like a #####).

Funny this came up - I've been wearing my running shoes more during the day because of the orthotics, and the longer I wear them, the more uncomfortable the top of my feet become. Actually I wore an old pair with speed laces on Sunday and I couldn't wait to get them off after a while. I was going to ask if this is "normal" or if there's possibly a fit issue. My best guess is that I just need to loosen them a bit.

 

[2Young2BBald]

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....

I tried last week and it did not go well. Gym has a nice lap pool.

As far as a paid product people really seem to get a lot out of Total Immersion. For just a site to peruse to read up, try swimsmooth.com. They have an "ideal swimmer" animation that is pretty good.

I've recently discovered Effortless Swimming on Facebook. Every few days they'll post extended versions of their paid products. I know PSL was a Total Immersion proponent too. Personally, I didn't like it. Like Tri-Man mentioned, be prepared for a bit of a long learning curve and some frustration. I taught myself to swim in 2008. I went from zero technique to doing a sprint tri in less than 90 days. If you employ the same mindset that got you through the marathon, you can pick this up too. I could rec/save my life swim when I started, but was like you in that the first few times I tried to swim lengths, I was dying after a couple. Two things helped to get me there, quick. I asked lots of questions and, watched YouTube videos right before going to the pool and then emulated what I saw. After a couple of miserable weeks, I asked a guy swimming in my lane, who obviously new what he was doing for some advice. First thing he told me was to slow down to go faster. For you, try this: instead of trying to get end to end as fast as possible, do it as slow as it will keep you above water. You'll be surprised, as your technique improves, how easy you can get across the pool. Second, learn to turn your shoulders and hips ASAP. The guy who I spoke with pointed out that I was a barge and not a boat pushing my shoulders against the water versus cutting though it like a sailboat. Of everything I do workout-wise, I most look forward to my swims.

 

[gruecd]

Grue- Your link was shut down Reading the reason it was shut down I am guessing it was a good one.

Here's another link to the same vid. Just a bikini, no nudity. Don't know WTF they took that one down.

 

[ATC1]

Injury question for you guys -- About four runs ago I noticed some pain at the top of my right foot, right at the spot where the laces tie together. I first noticed this when I tied my shoes but didn't think anything of it. Since then it's gotten worse. Not painful to the point where I can't run on it, but noticeable enough that I'm starting to get a little concerned. A few particulars:I don't recall any specific moment of injury; it was just there all of the sudden one day before I started my run. I have full range of motion in my foot, can put weight on it, stand on my tip-toes on that foot, etc.If I put my finger on the spot where I feel pain, it just barely aches a bit. Having shoes on seems to be a big part of it.It hurts a little when I first start running, but the discomfort goes away pretty quickly. I put 10 miles on it this morning and didn't feel anything at all after the first 2-3 miles.I've increased my mileage from 35 mpw during the off-season to 47 miles last week. But that's not a big increase, and I've been smart about it, increasing my mileage by less than 10% per week and having some easy weeks mixed in there. One speed session per week.So what's the diagnosis here? The fact that it feels better after running a bit argues against a stress fracture, I think. Maybe it's some kind of weird tendon thing, but I don't even know what's in that part of the foot. All I can find online is that maybe I'm lacing my shoes up too tightly, but I really don't think that's the case; I've never been a super-tight-lacer-upper. Of of course it could be ball cancer.

Could be a mid foot sprain or possible Lis Franc? I recommend a warm up on a bike before you start running to see if you don't have the pain at all the first 2-3 miles then. After the run I would ice massage (those 8-10 oz mouth wash cups in the freezer.Bad news for me. I decided to put myself on the self from running for 1 month. I am pretty sure it is posterior tibialis tendonitis. I too feel better after the first 1-2 miles jogging, but those 1st 1-2 miles are getting more painful every time I run. I was limping and grimicing the entire 1-2 miles yesterday and I think I notice my arch is starting to fall because of it. Frustrating.

 

[AcerFC]

Grue- Your link was shut down Reading the reason it was shut down I am guessing it was a good one.

Here's another link to the same vid. Just a bikini, no nudity. Don't know WTF they took that one down.

server overload

 

[Ned]

Official results were posted for the triple. Ended up 27/68 for the triple scoring 83pts (29, 24, 31 for the 3 events).

Some pretty cool things I noticed:

OA winner for the triple was 53 yrs old :triman:. He ran 1:35, 43:25, 22:54 for the 3 events. SICK

Marathon winner was a navy guy who got lost and still ran a 3:34

Last marathon finisher came in at 9:16

Only 4 marathoners broke 4:00

top 7 were the only runners to break 25:00 in the 5K

15 runners took over 1:00 in the 5K

 

[Ned]

Grue- Your link was shut down Reading the reason it was shut down I am guessing it was a good one.

Here's another link to the same vid. Just a bikini, no nudity. Don't know WTF they took that one down.

server left forearm overload

 

[pigskinliquors]

Ned:

Prosopsis: I also highly recommend you get some swimming involved with your training. I enjoyed learning Total Immersion, but never took it serious enough to have the full benefits it would have likely given. I've never had a swim coach, but believe it is the best way to learn. I have too many friends that have had great success with personal training.

Grue:

Sand: FYI, the following is a direct concept from Total Immersion...

The guy who I spoke with pointed out that I was a barge and not a boat pushing my shoulders against the water versus cutting though it like a sailboat.

________________________My update:

I did

,and am doing 70 minutes on the elliptical followed by Ab Ripper tonight. I am in week 11 of the 13 week program, and am honestly in better shape than I've been in more than 20 years. A year ago I felt destined to never be in shape again. I also know that I'm small diet changes from getting into even better shape. I thank this thread and those in it for keeping me motivated even when all else seemed pretty dismal.edited to add: I found this while googling "gun show"

5:00 of abs

 

[benson_will_lead_the_way]

Hey gentlemen, i've been very busy so I apologize that I haven't been supportive of all your training/races. Hope everything has been going well.

I'm still training for a 5K.

Did some speed work yesterday

Warmup mile:7:55

-5 minute rest

Mile:5:51

-5 minute rest

800=2:46

-3 minute rest

800=2:48

-3 minute rest

400=76 seconds

-2 minute rest

400=77 seconds

-2 minute rest

400=79 seconds

-2 minute rest

400=76 seconds

-2 minute rest

Cooldown mile=8:22

Felt drained after but it's good pushing my limits

 

[AcerFC]

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

 

[Sand]

Sand: FYI, the following is a direct concept from Total Immersion...

The guy who I spoke with pointed out that I was a barge and not a boat pushing my shoulders against the water versus cutting though it like a sailboat.

Sounds good. I have no direct experience with TI (not to be a swim snob, but it doesn't hold value for me so I've never looked into it), but I've heard lots of good things about it from beginners.

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

Swimming = golf. It gets so much easier and better once you develop a reasonable stroke (swing). If serious about learning I advocate some private lessons. This is one of those cases where your bang/buck is really high.

 

[17seconds]

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

Swimming is weird. You start of unable to do anything and improve quickly.I highly recommend getting this book: Total Immersion. It will tell you all about how to swim efficiently.