Ran a 10k in June (6 Viewers)

[prosopis]

I got up early to run by the full moon. It was still 85 with 50% humidity at 5:00am

I ran 11 miles @ 10:16 pace with avg HR @ 157. I am really feeling good on these long runs. I had one of those runner highs going this morning. It was just a really nice desert morning with the moon out.

 

[Juxtatarot]

I woke up Tuesday to a sharp pain in my left heel. I have had some mild heel pain off and on since this Spring but never this bad. Tuesday was a planned day off and I decided to take Wednesday off too. Whenever I rest it tightens up and hurts to walk. First thing in the morning is the worst. It's been a chore to make it out of bed to the shower. I decided to test it Thursday evening. I started jogging and the pain was so bad the first 1/4 mile I was limping. I looped back to go home and stop. However, I noticed the pain starting to subside that next 1/4 so I kept going. After a couple miles, the pain was mild and I was able to get my scheduled 12 miles in.

Yesterday was a day off (although I'm still one day behind) so today I had a 12 with 7 LT miles. Pain was the same this morning and the start of the run was brutal but I was pain-free after 3 warm up miles so I felt good enough to get in the speed work. I have a half marathon a week from tomorrow that I'm hoping to break 1:30 (6:52 per mile pace) so I was hoping to run about 5 seconds per mile or so faster this run. Suck index was 132. It's overcast so it wasn't that bad. Here's the splits on the 7:

1. 6:48/average heart rate 157

2. 6:49/162

3. 6:49/162

4. 6:43/165

5. 6:41/166

6. 6:49/166

7. 6:44/166

I'm scheduled for 55 miles this week and I want to make sure I get in the runs even if I'm a day late. I have a 5 mile recovery for tomorrow and then 20 miles for Monday. I think I'll then not run again until the race next Sunday. Hopefully that rest will do my heel some good and help me make it through 13.1 at 6:52.

 

[sho nuff]

78/76 this morning near Memphis. Sloshed through 13 very squishy miles. Just got through it really.

 

[beer 302]

I woke up Tuesday to a sharp pain in my left heel. I have had some mild heel pain off and on since this Spring but never this bad. Tuesday was a planned day off and I decided to take Wednesday off too. Whenever I rest it tightens up and hurts to walk. First thing in the morning is the worst. It's been a chore to make it out of bed to the shower. I decided to test it Thursday evening. I started jogging and the pain was so bad the first 1/4 mile I was limping. I looped back to go home and stop. However, I noticed the pain starting to subside that next 1/4 so I kept going. After a couple miles, the pain was mild and I was able to get my scheduled 12 miles in.Yesterday was a day off (although I'm still one day behind) so today I had a 12 with 7 LT miles. Pain was the same this morning and the start of the run was brutal but I was pain-free after 3 warm up miles so I felt good enough to get in the speed work. I have a half marathon a week from tomorrow that I'm hoping to break 1:30 (6:52 per mile pace) so I was hoping to run about 5 seconds per mile or so faster this run. Suck index was 132. It's overcast so it wasn't that bad. Here's the splits on the 7:1. 6:48/average heart rate 1572. 6:49/1623. 6:49/1624. 6:43/1655. 6:41/1666. 6:49/1667. 6:44/166I'm scheduled for 55 miles this week and I want to make sure I get in the runs even if I'm a day late. I have a 5 mile recovery for tomorrow and then 20 miles for Monday. I think I'll then not run again until the race next Sunday. Hopefully that rest will do my heel some good and help me make it through 13.1 at 6:52.

Look up plantar fasciitis, you'll see a picture of your foot. Sounds exactly the way I felt years ago. Get out of bed and it hurt so bad to walk that you almost dropped. After about a half hour of moving around it go progressively better to the point where you could get on with your day but the pain never really went away, just became more manageable. Whenever you are off your feet for an extended period of time the pain intensifies again until you start moving around again. Sound about right?

 

[Juxtatarot]

Look up plantar fasciitis, you'll see a picture of your foot. Sounds exactly the way I felt years ago. Get out of bed and it hurt so bad to walk that you almost dropped. After about a half hour of moving around it go progressively better to the point where you could get on with your day but the pain never really went away, just became more manageable. Whenever you are off your feet for an extended period of time the pain intensifies again until you start moving around again. Sound about right?

Yes, that sounds right but isn't plantar fasciitis on the bottom of the heel? This pain is more on the back and outside of the heel. I'm not sure what it is. Anyway, I can handle this level of pain until next month when my marathon is over and then rest it completely for a few months. I was pleased today that the pain totally went away while running. I was even OK going to the grocery store and running a couple of errands afterwards. It's coming back now though as I'm sitting here doing nothing.

 

[The Flying Turtle]

I wanted to complete my long run 2 days early so that I can watch the UofM / Alabama game tonight.77/77 did not make for a good run. The goal was 18 miles, but I ran out of gas at 13 and needed to walk/run 3 more to get back home.7 weeks to go and I know I will get there, but yesterday was tough.

Stick with it man, suck index of 154 and churning out 16 is pretty damn tough. Where you at in SC? Oh and your boys in blue are going down tonight Just got back from my long run, 13 @ 11:09 pace. Just wanted to put some miles on the legs. Trying to get in some miles this weekend but developed a rather large blister on my middle toe so we'll see. Not sure where that came from. Sucked here was 145 this morning :blah:

I am over in Greenville. If I recall you said you were in Rock Hill, correct? Unfortunately for you today's weather was just as bad as yesterday's.

 

[IvanKaramazov]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

 

[tri-man 47]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

Oh, behave! prosopis - yes!!!

Juxt - yikes!!! Sorry ...don't know what that issue is on the heel.

--

Tough (stupid?) run today. Total of 17 miles. lol - I got tired, so stopped at a rural bank branch to use a phone - called my wife and had her drive three miles from our vacation cottage to pick me up and spare me three more miles.

5 miles - 8:16/mi, 141 HR warm-up

9 miles - 7:27/mi, 161 HR

3 miles - 8:35/mi, 163 HR

Surprised my HR was still manageable at the end, but my mind went into protective mode and talked me into stopping. Maybe if I'd have brought a few gels

 

[IvanKaramazov]

Look up plantar fasciitis, you'll see a picture of your foot. Sounds exactly the way I felt years ago. Get out of bed and it hurt so bad to walk that you almost dropped. After about a half hour of moving around it go progressively better to the point where you could get on with your day but the pain never really went away, just became more manageable. Whenever you are off your feet for an extended period of time the pain intensifies again until you start moving around again. Sound about right?

Yes, that sounds right but isn't plantar fasciitis on the bottom of the heel? This pain is more on the back and outside of the heel. I'm not sure what it is. Anyway, I can handle this level of pain until next month when my marathon is over and then rest it completely for a few months. I was pleased today that the pain totally went away while running. I was even OK going to the grocery store and running a couple of errands afterwards. It's coming back now though as I'm sitting here doing nothing.

Yeah, that doesn't sound like PF. My wife had that a while back -- plus I've stumbled across a ton of forum posts about PF -- and usually that's the bottom of your foot, not the heel.It could be your achilles. That extends around your heel more than most people think.Regardless of that it is, I think most of us (me included) would do the same thing that you're planning on doing. Treat it as well as you can (ice especially) but hopefully it's something that you can just put up with until after Chicago. You're too close to race day to take any significant time off, which is what it sounds like you probably need for this to heal. You might take it easier than usual during your taper period, and just recognize that you're going to be on the shelf for a bit after your race. But by then, who cares?

 

[SteelCurtain]

FUBAR - Suck index = temp + dewpoint

MY UPDATE --

Did an easy 5.3 miles today at 9:18 pace. My 7 year old rode his bike with me, so that was cool. A couple hills he had to get off his bike and walk so I slowed down with him.

Suck index was 145 so it was warm but not brutal.

My heels are getting better. In reading a few of these posts, I wonder if mine is achilles related. My calves have been very tight (probably due in part to me protecting my heels while I run.) Regardless, I feel like I'm slowly getting better, although icing every morning and night is getting annoying.

 

[SteelCurtain]

Tri-Man -- I know you are a big core workout guy. Just surfing a bit, I found this article. Is this pretty much what you are doing? Would love to hear your thoughts or if you have a link that you feel strongly about. I feel as I get older, I need to be more diligent than I have regarding my core.

Core workout (the girl has nice abs)

 

[MAC_32]

Tri-Man -- I know you are a big core workout guy. Just surfing a bit, I found this article. Is this pretty much what you are doing? Would love to hear your thoughts or if you have a link that you feel strongly about. I feel as I get older, I need to be more diligent than I have regarding my core.

Core workout (the girl has nice abs)

Google Jared Allen's workout and the North Carolina medicine ball workout. All the core work you need from those 2.

 

[gruecd]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

Funny stuff, Ivan! Had a mediocre, overpriced pasta dinner and then a couple of light beers with friends, and now I'm just lying in bed chilling. Alarm is set for 5 am. I'll let you guys know how it goes.

 

[mr. furley]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

Funny stuff, Ivan! Had a mediocre, overpriced pasta dinner and then a couple of light beers with friends, and now I'm just lying in bed chilling. Alarm is set for 5 am. I'll let you guys know how it goes.

gllllllllllllll

 

[tri-man 47]

Tri-Man -- I know you are a big core workout guy. Just surfing a bit, I found this article. Is this pretty much what you are doing? Would love to hear your thoughts or if you have a link that you feel strongly about. I feel as I get older, I need to be more diligent than I have regarding my core.

Core workout (the girl has nice abs)

Google Jared Allen's workout and the North Carolina medicine ball workout. All the core work you need from those 2.

I'll have to take a look at those. Speaking of looking, I always like to look at Lola's abs, but I now like the U.K's Jessica Ellis over Lola. (Sorry, gruecd!)SteelCurtain - actually, I do incorporate some of this in my yoga/stretching workout, which I've built up over time as I find more elements to add. My approach is to hold each position for nine breaths before changing to the next. That goes back to the first article (from RW) that got me started. The article featured nine positions, which I've built up to about two dozen. I particularly like the side planks, since it's hard to otherwise work the obliques, and the superman pose for the lower back. The key is recognizing the importance a core focus, as the article points out. In the winter months, I'll try to do my workout twice a week.

 

[prosopis]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

Funny stuff, Ivan! Had a mediocre, overpriced pasta dinner and then a couple of light beers with friends, and now I'm just lying in bed chilling. Alarm is set for 5 am. I'll let you guys know how it goes.

Go get em

 

[Ned]

I didn't realize gruecd was such a celebrity. Apparently the RD found out that he's pacing tomorrow and already put up a poster in his honor.

Surprised my HR was still manageable at the end, but my mind went into protective mode and talked me into stopping. Maybe if I'd have brought a few gels

Dude what's up with that?

FUBAR - Suck index = temp + dewpoint

MY UPDATE --

Did an easy 5.3 miles today at 9:18 pace. My 7 year old rode his bike with me, so that was cool. A couple hills he had to get off his bike and walk so I slowed down with him.

Suck index was 145 so it was warm but not brutal.

My heels are getting better. In reading a few of these posts, I wonder if mine is achilles related. My calves have been very tight (probably due in part to me protecting my heels while I run.) Regardless, I feel like I'm slowly getting better, although icing every morning and night is getting annoying.

Glad to hear things are back on track. Cooler weather is around the corner. It's go time.

 

[Ned]

Pfitz 18/70 week 7

This was the start of mesocycle #2 which I think is the hardest of the 4.

Tue - (10 w/ 5LT) - 79/72. FAIL. Insert all of the excuses you want. I bonked in the heat. Highlight of the day was seeing our oldest off to his first day of Kindergarten. My HR started out high and never came down. I saw all of the warning signs during the first couple of LT miles and tried to back off, but it wasn't enough. I realized when I was struggling to do simple math (calculating my turnaround) I was toast. My HR hit 180 on the 4th LT so I decided to walk it out for 30sec and resume. I salvaged it somewhat, but it was still rough. 3-7:23/169, 4-7:29/175, 5-7:49/177, 6-8:26/171, 7-8:03/176 AVG = 7:50/174

Wed (14mi MLR) - 64/58. Awesome bounce-back run. Wow. Smooth as silk as if yesterday never happened. If only all of them were this easy. 9:06/138

Thu (5mi recovery) - 79/53. Legs were tired and lifeless. I guess that's why we have recovery runs. 10:09/131

Fri (11mi MLR) - 66/64. Here comes the muggy weather again. I'm realizing that the low 130s is about all I can handle before I really start to see my pace/HR tail off. I managed through this, but it wasn't as easy as Wednesday's run (duh). 9:10/139

Sat (7mi GA) - 72/63. I always struggle with this range, so I was afraid to push it too fast. I tried to throttled it back as best as I could. This is the perfect distance/speed to just get the edge off (energy wise), but not feel it afterwards. 8:35/148

Sun (21mi LR) - 73/72 - Uh oh. Muggy, drizzly, breezy mess today. I paid special attention to my HR as I didn't want to blow through this run too fast. The foam made its first appearance of the summer :X . My shoes looked like I Woz'ed all over them. Disgusting. Lost 10.4 pounds while taking in 90 oz of water/gatorade. Considering the conditions and the fact that I just ran this on the longest week of my life, I'm thrilled. I've felt better, but I've felt worse too. Any 20+ mile run where I don't hit the wall is a major win. 9:37/146

That put me at 68mi for the week. I was pretty intimidated when I looked at the schedule on Monday. Especially the Fri - Sun stint. 39 in 3 days had me Very satisfying to get this in while not crashing.

Friday ended my month total for August at 262.3.

 

[IvanKaramazov]

Great week, Ned. It's just almost impossible to get in a good LT run at 79/72.

 

[pigskinliquors]

Surprised my HR was still manageable at the end, but my mind went into protective mode and talked me into stopping. Maybe if I'd have brought a few gels

Just a leisurely 17 with no gels Vacation is rough!

Had a mediocre, overpriced pasta dinner and then a couple of light beers with friends, and now I'm just lying in bed chilling. Alarm is set for 5 am. I'll let you guys know how it goes.

Tri-Man -- I know you are a big core workout guy. Just surfing a bit, I found this article. Is this pretty much what you are doing? Would love to hear your thoughts or if you have a link that you feel strongly about. I feel as I get older, I need to be more diligent than I have regarding my core.

Core workout (the girl has nice abs)

Google Jared Allen's workout and the North Carolina medicine ball workout. All the core work you need from those 2.

I'll have to take a look at those. Speaking of looking, I always like to look at Lola's abs, but I now like the U.K's Jessica Ellis over Lola. (Sorry, gruecd!)SteelCurtain - actually, I do incorporate some of this in my yoga/stretching workout, which I've built up over time as I find more elements to add. My approach is to hold each position for nine breaths before changing to the next. That goes back to the first article (from RW) that got me started. The article featured nine positions, which I've built up to about two dozen. I particularly like the side planks, since it's hard to otherwise work the obliques, and the superman pose for the lower back. The key is recognizing the importance a core focus, as the article points out. In the winter months, I'll try to do my workout twice a week.

Nice! P90x Core Synergistics mixed in with Ab ripper =

Glad to hear things are back on track. Cooler weather is around the corner. It's go time.

Awesome having the little one's ride with you. My 7 year old daughter has been riding with me on most of my runs (only 2 per week, but it is what it is). Cooler weather is at least a month away down here in Texas

Friday ended my month total for August at 262.3.

Awesome!! Machine!!_______________________

My update:

I got in another 4 mile run yesterday. Suckex was 155, but I survived. I ran similar pace to my last run, but had my HR monitor with me this time.

Mile 1: 8:54 HR 147

Mile 2: 8:40 HR 165

Mile 3: 8:35 HR 172

Mile 4: 8:19 HR 180

.1: 8:15 HR 183

It sucks being this slow and beat up after such a short run, but it feels darn good to be on the road again. I'm sticking with just 2, 4 mile runs for another week, prior to trying to increase. Hip is certainly tender today, I'm just trying to figure out what I can do from run to run at this point. I think 40 miles for the month of September is possible. Baby steps. I'm also slowly adding elliptical and swimming this month.

 

[prosopis]

Surprised my HR was still manageable at the end, but my mind went into protective mode and talked me into stopping. Maybe if I'd have brought a few gels

Just a leisurely 17 with no gels Vacation is rough!

Had a mediocre, overpriced pasta dinner and then a couple of light beers with friends, and now I'm just lying in bed chilling. Alarm is set for 5 am. I'll let you guys know how it goes.

Tri-Man -- I know you are a big core workout guy. Just surfing a bit, I found this article. Is this pretty much what you are doing? Would love to hear your thoughts or if you have a link that you feel strongly about. I feel as I get older, I need to be more diligent than I have regarding my core.

Core workout (the girl has nice abs)

Google Jared Allen's workout and the North Carolina medicine ball workout. All the core work you need from those 2.

I'll have to take a look at those. Speaking of looking, I always like to look at Lola's abs, but I now like the U.K's Jessica Ellis over Lola. (Sorry, gruecd!)SteelCurtain - actually, I do incorporate some of this in my yoga/stretching workout, which I've built up over time as I find more elements to add. My approach is to hold each position for nine breaths before changing to the next. That goes back to the first article (from RW) that got me started. The article featured nine positions, which I've built up to about two dozen. I particularly like the side planks, since it's hard to otherwise work the obliques, and the superman pose for the lower back. The key is recognizing the importance a core focus, as the article points out. In the winter months, I'll try to do my workout twice a week.

Nice! P90x Core Synergistics mixed in with Ab ripper =

Glad to hear things are back on track. Cooler weather is around the corner. It's go time.

Awesome having the little one's ride with you. My 7 year old daughter has been riding with me on most of my runs (only 2 per week, but it is what it is). Cooler weather is at least a month away down here in Texas

Friday ended my month total for August at 262.3.

Awesome!! Machine!!_______________________

My update:

I got in another 4 mile run yesterday. Suckex was 155, but I survived. I ran similar pace to my last run, but had my HR monitor with me this time.

Mile 1: 8:54 HR 147

Mile 2: 8:40 HR 165

Mile 3: 8:35 HR 172

Mile 4: 8:19 HR 180

.1: 8:15 HR 183

It sucks being this slow and beat up after such a short run, but it feels darn good to be on the road again. I'm sticking with just 2, 4 mile runs for another week, prior to trying to increase. Hip is certainly tender today, I'm just trying to figure out what I can do from run to run at this point. I think 40 miles for the month of September is possible. Baby steps. I'm also slowly adding elliptical and swimming this month.

I wish I was "this slow". That is pretty damn fast and you are doing it with a bad hip. It is pretty inspirational to see you pushing it like that.

 

[prosopis]

Pfitz 18/70 week 7

This was the start of mesocycle #2 which I think is the hardest of the 4.

Tue - (10 w/ 5LT) - 79/72. FAIL. Insert all of the excuses you want. I bonked in the heat. Highlight of the day was seeing our oldest off to his first day of Kindergarten. My HR started out high and never came down. I saw all of the warning signs during the first couple of LT miles and tried to back off, but it wasn't enough. I realized when I was struggling to do simple math (calculating my turnaround) I was toast. My HR hit 180 on the 4th LT so I decided to walk it out for 30sec and resume. I salvaged it somewhat, but it was still rough. 3-7:23/169, 4-7:29/175, 5-7:49/177, 6-8:26/171, 7-8:03/176 AVG = 7:50/174

Wed (14mi MLR) - 64/58. Awesome bounce-back run. Wow. Smooth as silk as if yesterday never happened. If only all of them were this easy. 9:06/138

Thu (5mi recovery) - 79/53. Legs were tired and lifeless. I guess that's why we have recovery runs. 10:09/131

Fri (11mi MLR) - 66/64. Here comes the muggy weather again. I'm realizing that the low 130s is about all I can handle before I really start to see my pace/HR tail off. I managed through this, but it wasn't as easy as Wednesday's run (duh). 9:10/139

Sat (7mi GA) - 72/63. I always struggle with this range, so I was afraid to push it too fast. I tried to throttled it back as best as I could. This is the perfect distance/speed to just get the edge off (energy wise), but not feel it afterwards. 8:35/148

Sun (21mi LR) - 73/72 - Uh oh. Muggy, drizzly, breezy mess today. I paid special attention to my HR as I didn't want to blow through this run too fast. The foam made its first appearance of the summer :X . My shoes looked like I Woz'ed all over them. Disgusting. Lost 10.4 pounds while taking in 90 oz of water/gatorade. Considering the conditions and the fact that I just ran this on the longest week of my life, I'm thrilled. I've felt better, but I've felt worse too. Any 20+ mile run where I don't hit the wall is a major win. 9:37/146

That put me at 68mi for the week. I was pretty intimidated when I looked at the schedule on Monday. Especially the Fri - Sun stint. 39 in 3 days had me Very satisfying to get this in while not crashing.

Friday ended my month total for August at 262.3.

That is a lot of miles. You are killing it.

 

[Ned]

_______________________My update:I got in another 4 mile run yesterday. Suckex was 155, but I survived. I ran similar pace to my last run, but had my HR monitor with me this time. Mile 1: 8:54 HR 147Mile 2: 8:40 HR 165Mile 3: 8:35 HR 172Mile 4: 8:19 HR 180.1: 8:15 HR 183It sucks being this slow and beat up after such a short run, but it feels darn good to be on the road again. I'm sticking with just 2, 4 mile runs for another week, prior to trying to increase. Hip is certainly tender today, I'm just trying to figure out what I can do from run to run at this point. I think 40 miles for the month of September is possible. Baby steps. I'm also slowly adding elliptical and swimming this month.

so friggin cool. Fingers crossed that you find that tipping point without too much pain. Are you thinking about some sprint tris?

 

[prosopis]

What site do you guys use for shoes? I am currently wearing Ravenna 2 and I see Ravenna 3 is out. I was thinking I might be able to find a pair of Ravenna 2 on the cheap since it is now last years tech?

Any thoughts?

 

[Juxtatarot]

What site do you guys use for shoes? I am currently wearing Ravenna 2 and I see Ravenna 3 is out. I was thinking I might be able to find a pair of Ravenna 2 on the cheap since it is now last years tech?

Any thoughts?

Somebody posted http://www.runningwarehouse.com/ once and I've used them for the last few orders. Certainly worth looking up the price there. Free two day shipping and taxes only in California, I believe.

 

[pigskinliquors]

Fingers crossed that you find that tipping point without too much pain. Are you thinking about some sprint tris?

I have a goal of doing an Olympic late next August. The weather is always brutal for it, but it is my favorite somewhat local event. IF the right sprint comes along, I'd like to give it a shot.

What site do you guys use for shoes? I am currently wearing Ravenna 2 and I see Ravenna 3 is out. I was thinking I might be able to find a pair of Ravenna 2 on the cheap since it is now last years tech?Any thoughts?

I usually find best deals at Amazon.

 

[beer 302]

Nice job on the mileage Ned, insane amount

Pigskin - being inherently lazy, what happened with the hip? Don't know the backstory. And I'll 2nd prosopis' statement, I wish to be that 'slow' someday.

 

[parasaurolophus]

Been having decent amount of pain in the ball of my foot anytime I run on the road. No issues on trails. Anybody have any recommendations for shoes with a lot of forefoot cushioning?

 

[SFBayDuck]

Been having decent amount of pain in the ball of my foot anytime I run on the road. No issues on trails. Anybody have any recommendations for shoes with a lot of forefoot cushioning?

Stay on trails. Just spent last 30 minutes catching up on the past week or two of posts. I need to be more consistent - with my training and keeping up with this thread. Some inspiring stuff going on in here.

After a day yesterday filled with IPA, football, wings, pizza, football, IPA, ribs, IPA, and ending with Oregon looking pretty decent dropping 50 by the 7:06 mark of the 2nd quarter, I headed out this morning for some time on the trails. I actually said to my girlfriend "I'm going to go play on the trails for awhile" as I headed out the door. And that I did. Well, it felt like play for about 11 miles anyway, and then the climb at that point just killed me. I threw back a gel with some caffeine and that helped a bit, and got back to my car at the 13 mile mark but decided to push through another loop around the lake to take me to an even 15, even if I was walking much of the time - just going for time on my feet. Wish it had gone a little better, but accomplished what I set out to do.

 

[parasaurolophus]

Been having decent amount of pain in the ball of my foot anytime I run on the road. No issues on trails. Anybody have any recommendations for shoes with a lot of forefoot cushioning?

Stay on trails. Just spent last 30 minutes catching up on the past week or two of posts. I need to be more consistent - with my training and keeping up with this thread. Some inspiring stuff going on in here.

After a day yesterday filled with IPA, football, wings, pizza, football, IPA, ribs, IPA, and ending with Oregon looking pretty decent dropping 50 by the 7:06 mark of the 2nd quarter, I headed out this morning for some time on the trails. I actually said to my girlfriend "I'm going to go play on the trails for awhile" as I headed out the door. And that I did. Well, it felt like play for about 11 miles anyway, and then the climb at that point just killed me. I threw back a gel with some caffeine and that helped a bit, and got back to my car at the 13 mile mark but decided to push through another loop around the lake to take me to an even 15, even if I was walking much of the time - just going for time on my feet. Wish it had gone a little better, but accomplished what I set out to do.

Would love to, but what do I do in the winter? The trails near me are not groomed in the winter and it really isn't safe to run on them in the dark. Lots of walnut trees so the terrain can be a bit of a minefield late in the season when the walnuts start dropping and the squirrels start burying them everywhere.

 

[sho nuff]

Ton of great stuff going on.

Ned...that is a monster month man. I can't even imagine it given it was about all I had in me this last month getting in close to 170.

After an impromptu trip to Memphis (well, Collierville) to visit my wife's sister and her family and enjoy some pool time (and a hot, but flat 13 miler)...back to the hills of Hermitage today.

10 miles w/5 LT miles.

All in all it went well even with the 73/71 start to the morning.

First 4 @ 10:30/147

Next 5 @ 8:48/167

Last mile @ 10:45/156.

Now for a 3rd grade project on Germany (may even eat some brats tonight to get my 7 year old in the mood)...some beer and a fantasy football draft.

 

[pigskinliquors]

Nice job on the mileage Ned, insane amount

Pigskin - being inherently lazy, what happened with the hip? Don't know the backstory. And I'll 2nd prosopis' statement, I wish to be that 'slow' someday.

I tore the labrum in my right hip somewhere around 2 years ago. It wasn't diagnosed for approximately 6 months, but my third MRI (with ink injected into my groin ) revealed the problem. With the labrum torn, I demolished all the cartilage in the area as well. It was caused by a cam impingement which I have on both hips. I would have never known I had the problem, had I not been running hard on it (approximately 20% of people have it, but over 90% of people with problems with it are runners). A link to when I found out can be found here. The anniversary of finding out is this Thursday. I am going to have to plan a special workout for that day.

Would love to, but what do I do in the winter? The trails near me are not groomed in the winter and it really isn't safe to run on them in the dark. Lots of walnut trees so the terrain can be a bit of a minefield late in the season when the walnuts start dropping and the squirrels start burying them everywhere.

Swim, treadmill, bike trainer? I have heard great reviews about Reebok Zigs for people needing extra cushioning. For people that don't need the cushioning, the feel is supposed to be a turnoff. I will likely purchase Zig lite's for my next shoes to try them out.

Now for a 3rd grade project on Germany (may even eat some brats tonight to get my 7 year old in the mood)...some beer and a fantasy football draft.

Mmmmmmmm. Brats!_________________________

I'm skipping my run this morning and getting back on the elliptical followed by a swim. My hip is a bit tender, not bad. I'm choosing the elliptical mostly bc all the coeds are back and it looks like a good day to watch them while working out.

 

[SFBayDuck]

Been having decent amount of pain in the ball of my foot anytime I run on the road. No issues on trails. Anybody have any recommendations for shoes with a lot of forefoot cushioning?

Stay on trails. Just spent last 30 minutes catching up on the past week or two of posts. I need to be more consistent - with my training and keeping up with this thread. Some inspiring stuff going on in here.

After a day yesterday filled with IPA, football, wings, pizza, football, IPA, ribs, IPA, and ending with Oregon looking pretty decent dropping 50 by the 7:06 mark of the 2nd quarter, I headed out this morning for some time on the trails. I actually said to my girlfriend "I'm going to go play on the trails for awhile" as I headed out the door. And that I did. Well, it felt like play for about 11 miles anyway, and then the climb at that point just killed me. I threw back a gel with some caffeine and that helped a bit, and got back to my car at the 13 mile mark but decided to push through another loop around the lake to take me to an even 15, even if I was walking much of the time - just going for time on my feet. Wish it had gone a little better, but accomplished what I set out to do.

Would love to, but what do I do in the winter? The trails near me are not groomed in the winter and it really isn't safe to run on them in the dark. Lots of walnut trees so the terrain can be a bit of a minefield late in the season when the walnuts start dropping and the squirrels start burying them everywhere.

Check out the Hokas, they look like moon boots with a huge cushion but actually have a pretty small heel-toe drop. I see these more and more at trail races (they are basically designed to help you hammer down hills), and they are showing up on the feet of the elites on occasion as well. I haven't tried them yet, but am planning to in the coming months.

 

[sho nuff]

Mmmmmmmm. Brats!_______

Kid loves them too...Brats, Italian Sausage...he demolishes them.Tonights will likely just be Johnsonville.Saving the good stuff for the game next week.

 

[IvanKaramazov]

After Saturday's long MP run, I sort of second-guessed my decision to cut it back from 18/14 to 18/10. I could have handled four more miles at MP no problem, and my OCD side hates deviating from the plan, even when I know I have a really good reason for doing so.

Well, this morning's workout confirmed that I did the right thing after all. I had 8 miles with 5 x 600 on the calendar, and as soon as I started my warmup, I could tell that this was going to be tougher than usual. My legs were stiff and sore throughout the warmup, and I had a tough time turning my legs over and maintaining good form during the first few intervals. It wasn't until about the fourth interval that everything felt natural, but of course by that point I was about fininshed anyway. Splits were fine -- averaged 2:36 per 600, which my Garmin puts at about a 6:50ish pace, but I don't think that's right. Either my Garmin is putting me a little fast, or I'm screwing up the track markings for this distance and running slightly too far. Whatever. The important thing is that I managed to get through a VO2 max workout two days after a long MP run. The rest of the week is relatively easy by comparison, but sequencing will continue to be an issue for the next couple of weeks.

 

[Da Guru]

After Saturday's long MP run, I sort of second-guessed my decision to cut it back from 18/14 to 18/10. I could have handled four more miles at MP no problem, and my OCD side hates deviating from the plan, even when I know I have a really good reason for doing so. Well, this morning's workout confirmed that I did the right thing after all. I had 8 miles with 5 x 600 on the calendar, and as soon as I started my warmup, I could tell that this was going to be tougher than usual. My legs were stiff and sore throughout the warmup, and I had a tough time turning my legs over and maintaining good form during the first few intervals. It wasn't until about the fourth interval that everything felt natural, but of course by that point I was about fininshed anyway. Splits were fine -- averaged 2:36 per 600, which my Garmin puts at about a 6:50ish pace, but I don't think that's right. Either my Garmin is putting me a little fast, or I'm screwing up the track markings for this distance and running slightly too far. Whatever. The important thing is that I managed to get through a VO2 max workout two days after a long MP run. The rest of the week is relatively easy by comparison, but sequencing will continue to be an issue for the next couple of weeks.

My foot pain is almost all gone just from doing my laces different. I only do the bottom two and the very top and leave the middle unlaced. What a difference..no pressure or pain anymore in the top of my foot. I only do between 3-5 miles a day but the pain was making it unbearable. Thanks for the heads up.

 

[IvanKaramazov]

My foot pain is almost all gone just from doing my laces different. I only do the bottom two and the very top and leave the middle unlaced. What a difference..no pressure or pain anymore in the top of my foot. I only do between 3-5 miles a day but the pain was making it unbearable. Thanks for the heads up.

Glad it worked out.

 

[MAC_32]

Looking for some advice/re-assurance

Over the last 5 months I have cut back on lifting (4-5 times per week, now twice per week) and increased running (maybe 10-15 miles per week, now usually 25 give or take).

I ran a 31:30 5 miler last November, best I've felt running since summer 2009. I've not felt that good since and haven't been able to match the time.

Initially I switched from my old method of running (just go) to one in which it's a mix between hard and short, hard and long, easy and long, easy and short, occasional sprint. I felt like I was getting faster, but due to the heat couldn't really test it.

Over the last 4-6 weeks I have noticeably slowed down. First I cut out the sprints then after a 30+ mile vacation week I really dialed it back the last 2 weeks (warrior dash withstanding) and I just can't get 'it' back.

The first mile of all of my runs is very slow with stiff hips and I feel like my stride is awkward, then when I try to take it up a gear on faster days I'm usually successful. I'm able to maintain a 7:30 mile pace from mile 2 to whenever I finish, whether it's 4 miles, 6, or 8 - have only done one 10 since mid July. However, I can't go any faster and it's all my legs. After I'm done I grab a water, catch my breath, then make a protein shake like I've always done. Few hours later, stiff the rest of the day and the next morning, don't loosen up again until mile 2 of my next run. It's not any one area, it's just general soreness. Hips, calves, hams, glutes, quads, little bit in my back. Nothing uncomfortable, but not normal either.

Anyway, my thought is, start lifting more (3 total body days and 15 mins of core work on easy running days), decrease miles to 15-20 for the time being. Do one hard long run (6-7 miles), one hard short run (3-4 miles), then 2-3 easy runs mixed in. Given where I am right now, feels like a plateau, my cardio and endurance are good but my strength has been sapped - especially in my legs. When I ran incorrectly last fall (20-25 miles/week but they were all hard and between 3 and 5 miles) I felt strong and I think that's how I managed to get through it without hurting myself.

Anyway, thoughts? anyone have a similar experience? advice? my plan a good one?

 

[beer 302]

Slept in today to try and catch up some much needed sleep. Was scheduled for 10 but didn't get until 11am and the suckex was at 155 so I figured I'd see what the rest of you suffer through. On top of that I decided to do the hills behind me so it was an interesting run. Managed 5.5 before I threw in the towel, brutal. Had to walk at 4.5, first time in forever I've had to do that, even as slow as I am. Don't know how you guys do that everyday, me & the sun just don't mix IT BURNZZZEZ US PRECIOUS!

Looking for a couple of race updates today hope everyone is enjoying the holiday!

 

[IvanKaramazov]

Looking for some advice/re-assurance

Over the last 5 months I have cut back on lifting (4-5 times per week, now twice per week) and increased running (maybe 10-15 miles per week, now usually 25 give or take).

I ran a 31:30 5 miler last November, best I've felt running since summer 2009. I've not felt that good since and haven't been able to match the time.

Initially I switched from my old method of running (just go) to one in which it's a mix between hard and short, hard and long, easy and long, easy and short, occasional sprint. I felt like I was getting faster, but due to the heat couldn't really test it.

Over the last 4-6 weeks I have noticeably slowed down. First I cut out the sprints then after a 30+ mile vacation week I really dialed it back the last 2 weeks (warrior dash withstanding) and I just can't get 'it' back.

The first mile of all of my runs is very slow with stiff hips and I feel like my stride is awkward, then when I try to take it up a gear on faster days I'm usually successful. I'm able to maintain a 7:30 mile pace from mile 2 to whenever I finish, whether it's 4 miles, 6, or 8 - have only done one 10 since mid July. However, I can't go any faster and it's all my legs. After I'm done I grab a water, catch my breath, then make a protein shake like I've always done. Few hours later, stiff the rest of the day and the next morning, don't loosen up again until mile 2 of my next run. It's not any one area, it's just general soreness. Hips, calves, hams, glutes, quads, little bit in my back. Nothing uncomfortable, but not normal either.

Anyway, my thought is, start lifting more (3 total body days and 15 mins of core work on easy running days), decrease miles to 15-20 for the time being. Do one hard long run (6-7 miles), one hard short run (3-4 miles), then 2-3 easy runs mixed in. Given where I am right now, feels like a plateau, my cardio and endurance are good but my strength has been sapped - especially in my legs. When I ran incorrectly last fall (20-25 miles/week but they were all hard and between 3 and 5 miles) I felt strong and I think that's how I managed to get through it without hurting myself.

Anyway, thoughts? anyone have a similar experience? advice? my plan a good one?

It's hard diagnose long-term issues from just a post on the internet, but my guess is that the bolded part is your problem. The kind of stiffness and general, all-around achiness you're describing usually indicates too much, too soon, too fast. In your case, I doubt "too much" is an issue, but "too fast" probably is. You shouldn't be combining long runs and hard runs unless you're racing. Pile up too many workouts like that, and you end up beaten down. Generally, your runs should be long and easy (endurance), short and hard (VO2 max and LT), or short and easy (recovery). Long and hard is counterproductive to improvement.Lifting won't help with this. You build up running strength by running, not by doing leg presses. Not that lifting is bad or anything, but I doubt it will fix what's ailing you.

 

[prosopis]

I finished my 8 mile Labor day race. This is my favorite race I do just because of the views. It is run through Saguaro national Monument and it is just spectacular. It is also one of the hardest races I do because of the hills. Elevation gain is 541 feet and most of that happens in one mile. It is crazy with hills. I had two goals. 1- improve last years times, 2- no walking on hills. I decided to do this as a pace run. I set my Garmin at 9:30-10:00 pace. I was expecting a pace closer to 10:00 mostly due to the hills.

Miles 1-3 were freaking fantastic. I felt like I was on auto pilot. I had a hard time not Sanding it and my Garmin was squawking telling me I was going to fast. I purposely held back but it was work.

First 3 mile splits 9:15,9:19,9:29

Mile 4 was more of the same until the very end. At about 4.75 miles you hit the monster hill and it is killer. I kept plugging away though.

Mile 4 9:51

Mile 5 - Ruh Roh. This hill is really ####### steep and long. Here I fail one of my goals not to walk. I just couldn't push any more. In my defense I was walking fast and at this point I was passing others while I was walking. I did not wear my heart rate monitor so I am not sure what I hit here. I walked/ran the end of monster hill.

Mile 5 11:30

Miles 6-8 I got my groove back. There are a few smaller hills after the monster hill but I was able to keep going through them. I used tri mans advice and tried to have a spring in my run up and rest when it leveled out or went down. This seemed to work. My Garmin was again squawking for me to slow down. At this point I am thinking I have a good shot at my pace I wanted and an improvement over last year so I just kept running as best I could.

Miles 6-8 splits 9:15, 9:24, 9:19

I came flying into the finish line strong. I think it was an 8:00 pace but I was so excited I forgot to turn my garmin off

I realized it was still on as I was in the porta john and it started squawking telling me to speed up.

This is by far the best race I have ever ran. I felt in control. I felt like my pacing was what I wanted. I had that hick up at mile 5 hill and I still came in where I wanted. Huge improvement from one year ago.

2011- 1:29:18, 11:09 pace

2012- 1:18:20, 9:48 pace

I did this race with no music and no HR monitor and I am glad I did. Made it more enjoyable in my opinion.

I can not put into words how good I feel about this.

After the race I went to the gym lifted weights and swam 50 laps in the pool.

I am now going to celebrate with Heineken and The Hunger Games movie with the kids.

 

[parasaurolophus]

I am now going to celebrate with Heineken

I would rather run pushing a wheelbarrow full of bricks

 

[Ned]

I am now going to celebrate with Heineken

I would rather run pushing a wheelbarrow full of bricks

Dude is celebrating an accomplishment he's worked hard at and all you bring the beer snob shtick? Congrats prosopis! That post race high is what all racers chase. Enjoy the celebration.

 

[Ned]

Looking for some advice/re-assurance

Over the last 5 months I have cut back on lifting (4-5 times per week, now twice per week) and increased running (maybe 10-15 miles per week, now usually 25 give or take).

I ran a 31:30 5 miler last November, best I've felt running since summer 2009. I've not felt that good since and haven't been able to match the time.

Initially I switched from my old method of running (just go) to one in which it's a mix between hard and short, hard and long, easy and long, easy and short, occasional sprint. I felt like I was getting faster, but due to the heat couldn't really test it.

Over the last 4-6 weeks I have noticeably slowed down. First I cut out the sprints then after a 30+ mile vacation week I really dialed it back the last 2 weeks (warrior dash withstanding) and I just can't get 'it' back.

The first mile of all of my runs is very slow with stiff hips and I feel like my stride is awkward, then when I try to take it up a gear on faster days I'm usually successful. I'm able to maintain a 7:30 mile pace from mile 2 to whenever I finish, whether it's 4 miles, 6, or 8 - have only done one 10 since mid July. However, I can't go any faster and it's all my legs. After I'm done I grab a water, catch my breath, then make a protein shake like I've always done. Few hours later, stiff the rest of the day and the next morning, don't loosen up again until mile 2 of my next run. It's not any one area, it's just general soreness. Hips, calves, hams, glutes, quads, little bit in my back. Nothing uncomfortable, but not normal either.

Anyway, my thought is, start lifting more (3 total body days and 15 mins of core work on easy running days), decrease miles to 15-20 for the time being. Do one hard long run (6-7 miles), one hard short run (3-4 miles), then 2-3 easy runs mixed in. Given where I am right now, feels like a plateau, my cardio and endurance are good but my strength has been sapped - especially in my legs. When I ran incorrectly last fall (20-25 miles/week but they were all hard and between 3 and 5 miles) I felt strong and I think that's how I managed to get through it without hurting myself.

Anyway, thoughts? anyone have a similar experience? advice? my plan a good one?

It's hard diagnose long-term issues from just a post on the internet, but my guess is that the bolded part is your problem. The kind of stiffness and general, all-around achiness you're describing usually indicates too much, too soon, too fast. In your case, I doubt "too much" is an issue, but "too fast" probably is. You shouldn't be combining long runs and hard runs unless you're racing. Pile up too many workouts like that, and you end up beaten down. Generally, your runs should be long and easy (endurance), short and hard (VO2 max and LT), or short and easy (recovery). Long and hard is counterproductive to improvement.Lifting won't help with this. You build up running strength by running, not by doing leg presses. Not that lifting is bad or anything, but I doubt it will fix what's ailing you.

Totally agree here. This sounds like classic overtraining to me. I'd take a solid week's rest and start back up with nothing but easy conversational runs for a few weeks. It's boring and unsexy but your body is screaming for a break. Jumping into lifting after overtraining is just throwing yourself off the cliff.

 

[sho nuff]

After Saturday's long MP run, I sort of second-guessed my decision to cut it back from 18/14 to 18/10. I could have handled four more miles at MP no problem, and my OCD side hates deviating from the plan, even when I know I have a really good reason for doing so. Well, this morning's workout confirmed that I did the right thing after all. I had 8 miles with 5 x 600 on the calendar, and as soon as I started my warmup, I could tell that this was going to be tougher than usual. My legs were stiff and sore throughout the warmup, and I had a tough time turning my legs over and maintaining good form during the first few intervals. It wasn't until about the fourth interval that everything felt natural, but of course by that point I was about fininshed anyway. Splits were fine -- averaged 2:36 per 600, which my Garmin puts at about a 6:50ish pace, but I don't think that's right. Either my Garmin is putting me a little fast, or I'm screwing up the track markings for this distance and running slightly too far. Whatever. The important thing is that I managed to get through a VO2 max workout two days after a long MP run. The rest of the week is relatively easy by comparison, but sequencing will continue to be an issue for the next couple of weeks.

Have done the same thing so many times...feeling you are doing good towards the end of a run or the pace portion and second guessing.I always come back to "trust the plan, trust the training".

 

[sho nuff]

Slept in today to try and catch up some much needed sleep. Was scheduled for 10 but didn't get until 11am and the suckex was at 155 so I figured I'd see what the rest of you suffer through. On top of that I decided to do the hills behind me so it was an interesting run. Managed 5.5 before I threw in the towel, brutal. Had to walk at 4.5, first time in forever I've had to do that, even as slow as I am. Don't know how you guys do that everyday, me & the sun just don't mix IT BURNZZZEZ US PRECIOUS!Looking for a couple of race updates today hope everyone is enjoying the holiday!

Yeah...the sun and heat and humidity are a biotch.

 

[beer 302]

This is by far the best race I have ever ran. I felt in control. I felt like my pacing was what I wanted. I had that hick up at mile 5 hill and I still came in where I wanted. Huge improvement from one year ago.2011- 1:29:18, 11:09 pace2012- 1:18:20, 9:48 pace I did this race with no music and no HR monitor and I am glad I did. Made it more enjoyable in my opinion.I can not put into words how good I feel about this. After the race I went to the gym lifted weights and swam 50 laps in the pool. I am now going to celebrate with Heineken and The Hunger Games movie with the kids.

Awesome, awesome job man Nothing better than nailing a goal you set out for. Sounds like a great race, enjoy

 

[SteelCurtain]

Prosopis - Congrats on a great. AWESOME!

Ned - I was looking at your last week of runs. You do realize that you are in Grue territory. That area where most of us say, "He's a f###-in freak." Great job!

PSL - I love your enthusiasm! Also your stories about the women. I wish I could give you feedback on your bikes and swims, but I've got nothing to add. I hope your runs continue to expand and be enjoyable.

MAC - I think your next step is to figure out what you want to do. If you are just trying to stay in shape and would prefer to just run 3-5 miles, then go at it. If you are looking to maximize your efficiency on your running, then you need to slow down and have some long slow runs.

Grue - weren't you pacing a girl this weekend? How did it go? Did the legs respond?

Tri-Man and MAC - Thanks for the core workout info. I'm gonna give it a shot this week. I've decided that I don't want to run too much to prevent injury so the core may be a way to help me without pounding my body.

******************************

MY UPDATE:

PODIUM! And PR!

I traditionally run a 5K at 830 on labor day and a 10K at 9. Last year, I PRed on both of them. 21:36 and 45:59.

This year, I PRed my 5K. The course was an out and back.

Mile 1 - 6:29 159 HR (I really didn't Sand it. It was a bit of a downhill)

Mile 2 - 6:56 173 HR

Mile 3 - 6:53 176 HR (hit my max of 181 here and on the uphill back)

0.1 - 5:57 177 HR

Total - 20:46 169 HR 6:45/pace. Finished 3rd in the 40-49 AG and got a little medal.

Shortly thereafter, there was a 10K. Legs were gassed and with my heel issues, I just didn't feel like pushing it full force.

Mile 1 - 7:30 150 HR

Mile 2 - 7:40 162 HR

Mile 3 - 7:31 163 HR

Mile 4 - 7:44 165 HR

Mile 5 - 7:31 165 HR (right near the end of this mile, I noticed a hottie pretty far ahead)

Mile 6 - 7:09 171 HR (ah-hem. I was pushing the pace for obvious reasons. )

0.2 - 8:07 170 HR (caught her and was ahead of her just cruising and in the last 100 feet, she sprinted by me. )

Total - 46:42 162 HR 7:32/pace

In retrospect, I could have potentially shaved a minute off this time, but really no need to push the envelope with my heel issues.

Heel doesn't feel much worse than yesterday. I do think my heel issues are related to the achilles as opposed to PF.

Great day overall. Although, I really need to do a nice long run next weekend.

 

[Sand]

PR and Steel - great efforts, guys. The work is paying off.

---

On my end the ####ty August continues. Spent all of the long weekend lazing around sick, and managed to pull muscles while doing woodwork this afternoon. Suxor. This weekend is my last scheduled race - super short sprint. I am aiming for the overall bike split win - at least 25mph and hopefully 26. 270-280W. We'll see how that goes.

 

[MAC_32]

You shouldn't be combining long runs and hard runs unless you're racing.

I think this is the problem. I was caught off guard in the spring when so many questioned what I was doing before, but now that I've tried to add longer runs and incorporate the easy runs easier and harder runs harder methodology I think doing long runs hard is what's causing the problem. I had a couple of very strong ones in July and haven't really gotten my legs back under me since.

MAC - I think your next step is to figure out what you want to do. If you are just trying to stay in shape and would prefer to just run 3-5 miles, then go at it. If you are looking to maximize your efficiency on your running, then you need to slow down and have some long slow runs.

Unfortunately I think I'm in the same spot as before, I want to be a better 5-10k runner but finding the time to do long runs is still an issue. 30 mins to an hour isn't a problem, more is. Thought by doing them hard and doing shorter recovery runs I could do it, but turns out I can't. Thinking with the kid on the way next month this year is a lost cause and I may just take Ned's advice and not run for a week then slowly start building and just run for fitness then try to get back into it in spring. Good thing is my wife wants to do couch to 5k and get into running so maybe next year will be more successful.

Tri-Man and MAC - Thanks for the core workout info. I'm gonna give it a shot this week. I've decided that I don't want to run too much to prevent injury so the core may be a way to help me without pounding my body.

It absolutely is, good luck with it and way to tear it up today