Ran a 10k in June (7 Viewers)

[2Young2BBald]

USDO for me today, also due to a likely injury. I noticed last summer that I was starting to get mild groin pain during some of my runs, but it was never a big deal so I didn't give it too much thought. Unfortunately it never went away and has been getting worse over the past month or so. Yesterday it flared up much worse than usual during the first mile or so of my ten miler -- think sudden stabs of pain like somebody is squeezing your balls, only not in a good way. The pain went away on its own so I finished my run, but then I was sore most of the day yesterday, and even today I have a mild, dull achiness in my balls. The pain I'm getting is often in the inner, upper thigh, but sometimes, like yesterday and today, it manifests itself as ball-pain. I know that's often a sign of a hernia, but I figure a simple groin pull is more likely. Then again, this is probably how Marshall Faulk's ball cancer started off, god rest his soul. Thoughts on this? I'm thinking of just taking a few days off and seeing how it goes, but I'm kind of concerned that I seem to be developing an injury despite the large majority of my miles being low-intensity.

Had a hernia and surgery about 12 years ago. This does sound like it may be one. I too waited and its scary what can happen if the intestines get choked the wrong way. I was only off exercise for a week or so. It only takes three small cuts, including one under the belly button. I was watching the Habs/Sens game on CBC yesterday while riding the bike and they were talking about a player that was back playing after only 5 days post hernia surgery. Next time you feel the pain, push (gently) on it to see if there is a bulge. I was able to push the intestines back through the tear before I had the surgery :X

 

[BassNBrew]

USDO for me today, also due to a likely injury. I noticed last summer that I was starting to get mild groin pain during some of my runs, but it was never a big deal so I didn't give it too much thought. Unfortunately it never went away and has been getting worse over the past month or so. Yesterday it flared up much worse than usual during the first mile or so of my ten miler -- think sudden stabs of pain like somebody is squeezing your balls, only not in a good way. The pain went away on its own so I finished my run, but then I was sore most of the day yesterday, and even today I have a mild, dull achiness in my balls. The pain I'm getting is often in the inner, upper thigh, but sometimes, like yesterday and today, it manifests itself as ball-pain. I know that's often a sign of a hernia, but I figure a simple groin pull is more likely. Then again, this is probably how Marshall Faulk's ball cancer started off, god rest his soul. Thoughts on this? I'm thinking of just taking a few days off and seeing how it goes, but I'm kind of concerned that I seem to be developing an injury despite the large majority of my miles being low-intensity.

Had a hernia and surgery about 12 years ago. This does sound like it may be one. I too waited and its scary what can happen if the intestines get choked the wrong way. I was only off exercise for a week or so. It only takes three small cuts, including one under the belly button. I was watching the Habs/Sens game on CBC yesterday while riding the bike and they were talking about a player that was back playing after only 5 days post hernia surgery. Next time you feel the pain, push (gently) on it to see if there is a bulge. I was able to push the intestines back through the tear before I had the surgery :X

Where Ivan is describing, he wouldn't be push back intestines, more likely do-do.

 

[IvanKaramazov]

Okay, it sounds like a doctor visit is in my future. :(

 

[tri-man 47]

Feel sick. Put in a 4 mile jog this morning, headed down to the gym and while switching around some weights on the bench I hyperextended my left calf. Felt a pop and then immediate pain. Can hardly walk now. Hurts the worst when you are on the ball of your foot pushing off or when the calf is fully extended.

I'm no doc but this feels pretty bad. Gotta think the HM I've been training for is in serious jeopardy unless this thing heals up quick. HM is on March 9th. Just feel like throwing up.

beer - yuck! Check out this link (from Googling "calf heart attack"):http://www.thestick.net/Articles/Calf_%20Heart_%20Attack.htm

In particular, note steps 3-5, and respect the possibility that you might need to take a number of weeks for recovery. If the injury is minor, you'll probably know in a few days. But if not ...I fear your HM is at risk. I had a 'pop' many years ago, and it was never quite right for the rest of the season. Hopefully you'll be OK relatively soon with good treatment and an air of caution. :fingerscrossed:

--

IK - I'm hoping for the best for you, too! :toescrossed:

--

liquors!!!

 

[FUBAR]

I know that's often a sign of a hernia

This. See a doc.

Let's say you feel just a little soreness there. Would resting a few days prevent the more intensive action?I've been sore there, but nothing bad yet. Didn't even think about it until I read this. So probably nothing to worry about yet. After the 7M (1/2 intervals) yesterday, hit a nice light 15M this morning. Felt absolutely fantastic, remembered not to push it hard, and sang along with some of the songs as I'm running down the country roads. (I'm sure I looked strange, but I was enjoying it and it's a way to make sure you're not going too fast) Finished with 1.5 miles on trail. 122 minutes, so a 8:08 pace.

 

[Sand]

The pain I'm getting is often in the inner, upper thigh, but sometimes, like yesterday and today, it manifests itself as ball-pain. I know that's often a sign of a hernia, but I figure a simple groin pull is more likely. Then again, this is probably how Marshall Faulk's ball cancer started off, god rest his soul.

Faulk is dead?!? Again, don't freak out. I had similar symptoms after my calf injury early this year and it was an abdominal strain (hurt myself on an elliptical, of all things). Or you have ball cancer and we'll get to call you Ivwon Pelota from now on. Either way it's all good...----On my end a good 5 miler at lunch. 8:10s with the last mile being 8 flat uphill into a stiff breeze. Now I just need to drop a crapload of body weight and I could fly.

 

[beer 302]

Feel sick. Put in a 4 mile jog this morning, headed down to the gym and while switching around some weights on the bench I hyperextended my left calf. Felt a pop and then immediate pain. Can hardly walk now. Hurts the worst when you are on the ball of your foot pushing off or when the calf is fully extended.

I'm no doc but this feels pretty bad. Gotta think the HM I've been training for is in serious jeopardy unless this thing heals up quick. HM is on March 9th. Just feel like throwing up.

beer - yuck! Check out this link (from Googling "calf heart attack"):http://www.thestick.net/Articles/Calf_%20Heart_%20Attack.htm

In particular, note steps 3-5, and respect the possibility that you might need to take a number of weeks for recovery. If the injury is minor, you'll probably know in a few days. But if not ...I fear your HM is at risk. I had a 'pop' many years ago, and it was never quite right for the rest of the season. Hopefully you'll be OK relatively soon with good treatment and an air of caution. :fingerscrossed:

--

IK - I'm hoping for the best for you, too! :toescrossed:

--

liquors!!!

Thanks tri! Sounds like what might have happened, will know more in the coming days to see how it starts to heal up. Glad to see there is hope and if I miss the HM, I miss it. I hate too but there are bigger fish to fry and plenty more HM's to run.

 

[Ned]

I know that's often a sign of a hernia

This. See a doc.

Let's say you feel just a little soreness there. Would resting a few days prevent the more intensive action?I've been sore there, but nothing bad yet. Didn't even think about it until I read this. So probably nothing to worry about yet. After the 7M (1/2 intervals) yesterday, hit a nice light 15M this morning. Felt absolutely fantastic, remembered not to push it hard, and sang along with some of the songs as I'm running down the country roads. (I'm sure I looked strange, but I was enjoying it and it's a way to make sure you're not going too fast) Finished with 1.5 miles on trail. 122 minutes, so a 8:08 pace.

When learning the MLR/LR pacing, I would ask myself out loud all the time "am I running too hard?". I'd answer myself out loud to see if I was able to carry a conversation. I'm sure lots of people saw me talking to myself and were

 

[pigskinliquors]

Today was a solo 34 mile ride. 15-20mph winds, and I swear the whole thing was against the wind. Power output was excellent - set new power record for 1:30-2:00 at 200-210 watts. The terrain around here is so broken it doesn't lend itself to high power for a long time (usually very high power for 5-15 minute increments and then a downhill break). For some reason the legs were working well today. Nice fun ride except for that one ##### of a hill in the middle - parts of that thing hit 20+%.

Beast!!!!!

Feel sick. Put in a 4 mile jog this morning, headed down to the gym and while switching around some weights on the bench I hyperextended my left calf. Felt a pop and then immediate pain. Can hardly walk now. Hurts the worst when you are on the ball of your foot pushing off or when the calf is fully extended.I'm no doc but this feels pretty bad. Gotta think the HM I've been training for is in serious jeopardy unless this thing heals up quick. HM is on March 9th. Just feel like throwing up.

As said by others, if a gastroc = bad, if not, not so bad. See a Dr., read the calf heart attack article, and get yourself some calf sleeves.

Just registered myself and the GF for the BAA 5K on Sunday morning before the Boston Marathon. She's just getting into running, so 9-minute pace will be "racing" for her, and it'll be a nice shakeout run for me. Plus it'll keep me from drinking too much the night before. Win-win.

Why would 9 minute pace keep you from drinking? That's just wrong. Booze-up to make the pace a little more exciting.

I know that's often a sign of a hernia

This. See a doc.

yes, go see a doc

I know that's often a sign of a hernia

This. See a doc.

Ouch. We're dropping like flies.

My Achilles is close to 100%, so hopefully I can help push the proverbial needle in the other direction a bit. That being said, I'm going to skip the strides on my 9-miler today because my left hamstring is a little tight. I won't even tell you guys how I think that happened....

Got in a minivan?

Minivan's were built for all types of fun. Not likely to cause injury. My guess is a counter top that was too high. For Grue it would likely be a bar height attempt.

 

[beer 302]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

 

[Juxtatarot]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

I wear 2XUs upon occasion. It's the only kind I've worn so I don't know if they are better or worse. When we were discussing laundry a page or so back, I noticed a couple other people in this thread wear this brand too.

 

[gruecd]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

I wear 2XUs upon occasion. It's the only kind I've worn so I don't know if they are better or worse. When we were discussing laundry a page or so back, I noticed a couple other people in this thread wear this brand too.

I wear CEPs.

 

[BassNBrew]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

I wouldn't recommend running in them. I'd look at something like this for running.http://www.swiftwick.com/performance-twelve-11414-prd1.htm#prev_nextAnd then use the high compression stuff for recovery.

 

[gruecd]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

 

[gruecd]

It was a struggle, but I somehow managed to get my ### out of bed for yoga at 6:00 this morning. Hopefully it'll help loosen me up for my 14-miler this afternoon. These 14- and 15-mile mid-week MLRs are really hard schedule-wise. Plus we're getting another inch or two of snow today, so the footing will suck again. Slow pace and sore hips will ensue...Yesterday afternoon was a 9-mile GA run. Footing sucked in the beginning, but I hit some clear roads towards the end and managed to work my pace down into the low 7:40s. Overall average was 8:07.

 

[Juxtatarot]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

 

[2Young2BBald]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

Have you tried the Sugois? The give a bit more than some socks while still giving good calf support. From a sleeve standpoint, I wear 2XUs as they are the most swim-friendly. I can't recall a run in the last 2+ years where I didn't wear calf support. I was always suffering from some type of issue, mostly in my right calf, until I started wearing them.

 

[BassNBrew]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

The socks I recommended are light compression. I guess I should have been more clear that I was speaking more to compression than style.Light compression for the activity, heavier compression for recovery.

http://www.scienceofrunning.com/2010/07/compression-socks.html

Similarly, the idea that graduated compression is better than constant compression at rest has been demonstrated. In theory, this should mean better clearance of by products and enhanced recovery. How much so is up for debate.

In testing compression socks in a clinical setting, Byrne et al. found that there seemed to be an optimal amount of compression. First, they found that a graduated compression was better, meaning more compression at the bottom near the ankle and less as it goes up towards the knee. Secondly, the amount of compression mattered. In their study, they found 20mmHg at the ankle improved blood flow, while 30mmHg restricted blood flow at rest (Byrne et al. 2001). What this and other studies demonstrate is that there seems to be a sweet spot in compression. At rest, this sweet spot has at least been researched and found to be in that 20 +/- 5mmHg level, but during exercise the exact compression level needed is unknown. Additionally, there is likely an individual component to the level of compression needed.

It’s likely that the mixture of socks and graduated vs. non-graduated compression explains why the results are mixed. So, while we don't quiet know what optimal compression is, from sedentary studies it looks like graduated socks are a must.

 

[BassNBrew]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

The Swiftwicks I have aren't as tight in the foot as the Zoots.

 

[Juxtatarot]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

Have you tried the Sugois?

No, maybe I'll give them a try.

 

[Juxtatarot]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

The Swiftwicks I have aren't as tight in the foot as the Zoots.

The only pair I have is a size medium CW-X. I don't wear them because they hurt my feet. They are OK around the calf but don't feel as good as my extra small 2XU sleeves.

 

[beer 302]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

The socks I recommended are light compression. I guess I should have been more clear that I was speaking more to compression than style.Light compression for the activity, heavier compression for recovery.

http://www.scienceofrunning.com/2010/07/compression-socks.html

Similarly, the idea that graduated compression is better than constant compression at rest has been demonstrated. In theory, this should mean better clearance of by products and enhanced recovery. How much so is up for debate.

In testing compression socks in a clinical setting, Byrne et al. found that there seemed to be an optimal amount of compression. First, they found that a graduated compression was better, meaning more compression at the bottom near the ankle and less as it goes up towards the knee. Secondly, the amount of compression mattered. In their study, they found 20mmHg at the ankle improved blood flow, while 30mmHg restricted blood flow at rest (Byrne et al. 2001). What this and other studies demonstrate is that there seems to be a sweet spot in compression. At rest, this sweet spot has at least been researched and found to be in that 20 +/- 5mmHg level, but during exercise the exact compression level needed is unknown. Additionally, there is likely an individual component to the level of compression needed.

It’s likely that the mixture of socks and graduated vs. non-graduated compression explains why the results are mixed. So, while we don't quiet know what optimal compression is, from sedentary studies it looks like graduated socks are a must.

Thanks BnB, had a response ready to ask what the difference was between the two.

 

[tri-man 47]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

That's kinda the problem I have with Speedos.

 

[Sand]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

 

[sho nuff]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

The Swiftwicks I have aren't as tight in the foot as the Zoots.

The only pair I have is a size medium CW-X. I don't wear them because they hurt my feet. They are OK around the calf but don't feel as good as my extra small 2XU sleeves.

Have the same issue with the CW-X socks. I have pretty big calves even...but they are super tight on the feet (and I don't have a huge foot).

 

[Juxtatarot]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

That's kinda the problem I have with Speedos.

Yeah, they should make those with codpieces.

 

[BassNBrew]

I wouldn't recommend running in them.

I respectfully disagree. Tons of people use the sleeves for running. Use the socks for recovery.

I'd love to have a perfect pair of recovery socks but my calf size is XS and foot size is L. I don't think they make them like that.

The Swiftwicks I have aren't as tight in the foot as the Zoots.

The only pair I have is a size medium CW-X. I don't wear them because they hurt my feet. They are OK around the calf but don't feel as good as my extra small 2XU sleeves.

Have the same issue with the CW-X socks. I have pretty big calves even...but they are super tight on the feet (and I don't have a huge foot).

Ditto me and I have 18" calves.They are graduated so they are supposed to be tighter down low.

 

[2Young2BBald]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

Coolness, what size did you get? I am right on the cusp of XS & S being 5'6'' w/ 15" calves. I'd like them tighter so I am thinking the XS. Also, I can't tell what the fabric is, are these swimmable?

 

[BassNBrew]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

And stylish too!!!

 

[beer 302]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

SWEET!!! Thanks!

 

[koby925]

I think I said I had 2XUs. I have CEPs. Two pairs. I swear by these things now. They have fended off at least a few time missing calf strains.

 

[rascal]

Got a training program for somebody trying to prepare for a 4 mile run? Wife signed us up as part of a team to run a marathon. What equipment should we get (shoes/socks/etc). We haven't ran since....oof.

 

[beer 302]

Got a training program for somebody trying to prepare for a 4 mile run? Wife signed us up as part of a team to run a marathon. What equipment should we get (shoes/socks/etc). We haven't ran since....oof.

When's the race? I would think a generic couch-to-5k would suffice, that's only an extra mile.

 

[rascal]

Got a training program for somebody trying to prepare for a 4 mile run? Wife signed us up as part of a team to run a marathon. What equipment should we get (shoes/socks/etc). We haven't ran since....oof.

When's the race? I would think a generic couch-to-5k would suffice, that's only an extra mile.

April.

 

[SFBayDuck]

From a few FB posts, I'm one of a handful doing double digit miles this a.m. - 10 easy miles for me. gruecd and Wraith also slugging out cold, snowy midwest runs, while Hang 10 cruises to the Virginia shore and back, and SFDuck tromps around lovely SF. :sigh:

'Twas indeed a lovely day on Sunday to run in SF. The girlfriend and I headed in on Saturday and got a hotel for a couple of nights, quick little getaway 15 miles from home. The City seemed to be sleeping in a little to get ready for the Super Bowl on Sunday, and I was out the door at 7:30 and 4 blocks later was running along the Bay. Cruised along the Embarcadero, past Fisherman's Wharf, and then along Crissy Field. Ran out to Fort Point underneath the Golden Gate Bridge, and then headed up the hill and up onto the Bridge itself. It was the first time I've run on it since the SF Marathon in 2009, and I'm pretty sure I had a smile on my face most of the way across to Marin. Stopped for a second to admire the view of Alcatraz and The City, and when back on the SF side ducked under the Bridge to get a view of the Pacific and the Marin Headlands before heading back along The Bay again towards where I started. My goal was to get a good long one in on mostly flat pavement and try to keep an even-ish pace, as the first 25 miles or so of my 50 miler will be along a bike path. I have to say, the knees and quads were feeling the pounding - even with my Hokas on what a difference from running trails! As I got close to where I had started I was at about mile 16, and decided that I should gut out a full 20 so ran down toward the Giants ballpark and back. I finished 20 miles in 3:41 for a 11:05 avg pace. My HR was definitely climbing after mile 13, would have liked to have seen that stay a little lower, but my perceived exertion stayed steady throughout. Strictly coffee before and liquid calories in the form of GU Brew during, I could have used a gel or two in the final hour but felt pretty good - and on race day I will be mixing in some more calories at aid stations. Took yesterday off with just a lot of walking chaperoning my daughter's field trip, and will head out for an easy few recovery miles this afternoon...hopefully back on the trails.

 

[pigskinliquors]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

Coolness, what size did you get? I am right on the cusp of XS & S being 5'6'' w/ 15" calves. I'd like them tighter so I am thinking the XS. Also, I can't tell what the fabric is, are these swimmable?

Sweeeeet!! Thanks Sand. I went SM as I like'em tight as well. My update:I was in the zone during Super Bowl Sunday and easily consumed 5 lbs. of dip and more than that in various meats and cheeses. Add to that enough beer to get a small sorority house buzzed and I added a nice pooch to my belly. For, I believe, the tenth straight year, I weighed more on Monday, than I will the rest of the year.To assist with my reduction, I started a "Biggest Loser" competition with my oldest (age 11) daughter. She has inherited my joy for dips, cheese and random meats, and also put in a grand performance on Sunday. I'm currently at 182, with the goal of getting down to 172 by May 16th (completion of our competition). I'm planning on doing this slowly, but should have little difficulty with the first 5 lbs, seeing I put them on in a single weekend. The next 5 will require small diet changes, and some amped up workouts. Giddy'up.I purchased an elliptical, so my daughter and I will be relying heavily on it, to assist the process. She is also joining me for Plyo Mondays, and starts soccer again in two weeks. I'll continue P90x, while biking/running/elliptic'ing. IF she wins (based on % body weight lost), she gets $20. If I win, she's cleaning our 4 toilets for me, and has to make me a scotch every night for a week. It's go time!

 

[Hang 10]

Running a 14k this saturday and doing a little interval tuneup today...6x400 w/ 400m RI20 Min warmup at a 8:23 pace1- 1:21RI- 2:012- 1:17RI- 2:173- 1:21RI- 2:154- 1:24RI- 2:195- 1:26RI- 2:216- 1:2710 Min cooldown at 7:58 pace

 

[Sand]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

Coolness, what size did you get? I am right on the cusp of XS & S being 5'6'' w/ 15" calves. I'd like them tighter so I am thinking the XS. Also, I can't tell what the fabric is, are these swimmable?

16" calves and wear the SM. Feel great to me. Not sure if swimmable. I doubt it would hurt them, but they aren't sheer like a technical shirt fabric. It is a shade rougher than that.

 

[pigskinliquors]

From a few FB posts, I'm one of a handful doing double digit miles this a.m. - 10 easy miles for me. gruecd and Wraith also slugging out cold, snowy midwest runs, while Hang 10 cruises to the Virginia shore and back, and SFDuck tromps around lovely SF. :sigh:

'Twas indeed a lovely day on Sunday to run in SF. The girlfriend and I headed in on Saturday and got a hotel for a couple of nights, quick little getaway 15 miles from home. The City seemed to be sleeping in a little to get ready for the Super Bowl on Sunday, and I was out the door at 7:30 and 4 blocks later was running along the Bay. Cruised along the Embarcadero, past Fisherman's Wharf, and then along Crissy Field. Ran out to Fort Point underneath the Golden Gate Bridge, and then headed up the hill and up onto the Bridge itself. It was the first time I've run on it since the SF Marathon in 2009, and I'm pretty sure I had a smile on my face most of the way across to Marin. Stopped for a second to admire the view of Alcatraz and The City, and when back on the SF side ducked under the Bridge to get a view of the Pacific and the Marin Headlands before heading back along The Bay again towards where I started. My goal was to get a good long one in on mostly flat pavement and try to keep an even-ish pace, as the first 25 miles or so of my 50 miler will be along a bike path. I have to say, the knees and quads were feeling the pounding - even with my Hokas on what a difference from running trails! As I got close to where I had started I was at about mile 16, and decided that I should gut out a full 20 so ran down toward the Giants ballpark and back. I finished 20 miles in 3:41 for a 11:05 avg pace. My HR was definitely climbing after mile 13, would have liked to have seen that stay a little lower, but my perceived exertion stayed steady throughout. Strictly coffee before and liquid calories in the form of GU Brew during, I could have used a gel or two in the final hour but felt pretty good - and on race day I will be mixing in some more calories at aid stations. Took yesterday off with just a lot of walking chaperoning my daughter's field trip, and will head out for an easy few recovery miles this afternoon...hopefully back on the trails.

What an awesome run!!!!!!

 

[beer 302]

Got a training program for somebody trying to prepare for a 4 mile run? Wife signed us up as part of a team to run a marathon. What equipment should we get (shoes/socks/etc). We haven't ran since....oof.

When's the race? I would think a generic couch-to-5k would suffice, that's only an extra mile.

April.

Something like this would probably do the trick for you. 5k = 3 miles so you're just adding an extra mile. If you find you can go further during the training then go for it. Key to starting out isn't to go out like a sprint and kill yourself. Stick to the walk-run training and don't get discouraged.As for gear, get a comfortable pair of shoes. If there is a running store around (not a big box chain store) go there and have them fit you for a pair. You can spend anywhere from $80-$140 on shoes so it's the biggest expense you'll run into. Other than that buy moisture wicking clothes if you're going to gear up. Have fun

 

[IvanKaramazov]

I had a doctor's appointment set up for this afternoon, but unfortunately he had to reschedule so I can't get in until next week. I'm inclined to go ahead and do some light, easy running in the meantime. Shark move, or guppy move?

 

[Ned]

Any recommendations/preferences for calf sleeves? I'll hang up and listen TIA

Go here. Use code GB300 on the last part of checkout and they are $25 shipped. I have a pair and they work well. Just ordered another yesterday with that promotion.(Yes, I'm cheap.)

Coolness, what size did you get? I am right on the cusp of XS & S being 5'6'' w/ 15" calves. I'd like them tighter so I am thinking the XS. Also, I can't tell what the fabric is, are these swimmable?

Sweeeeet!! Thanks Sand. I went SM as I like'em tight as well. My update:I was in the zone during Super Bowl Sunday and easily consumed 5 lbs. of dip and more than that in various meats and cheeses. Add to that enough beer to get a small sorority house buzzed and I added a nice pooch to my belly. For, I believe, the tenth straight year, I weighed more on Monday, than I will the rest of the year.To assist with my reduction, I started a "Biggest Loser" competition with my oldest (age 11) daughter. She has inherited my joy for dips, cheese and random meats, and also put in a grand performance on Sunday. I'm currently at 182, with the goal of getting down to 172 by May 16th (completion of our competition). I'm planning on doing this slowly, but should have little difficulty with the first 5 lbs, seeing I put them on in a single weekend. The next 5 will require small diet changes, and some amped up workouts. Giddy'up.I purchased an elliptical, so my daughter and I will be relying heavily on it, to assist the process. She is also joining me for Plyo Mondays, and starts soccer again in two weeks. I'll continue P90x, while biking/running/elliptic'ing. IF she wins (based on % body weight lost), she gets $20. If I win, she's cleaning our 4 toilets for me, and has to make me a scotch every night for a week. It's go time!

Glad to see you back.Oh, and I can't resist....

I like'em tight as well.

Yeahhhhhh, who doesn't?

 

[Ned]

I had a doctor's appointment set up for this afternoon, but unfortunately he had to reschedule so I can't get in until next week. I'm inclined to go ahead and do some light, easy running in the meantime. Shark move, or guppy move?

I'll give you a 5th round rookie pick for Calvin Johnson.

 

[gruecd]

I had a doctor's appointment set up for this afternoon, but unfortunately he had to reschedule so I can't get in until next week. I'm inclined to go ahead and do some light, easy running in the meantime. Shark move, or guppy move?

 

[beer 302]

I had a doctor's appointment set up for this afternoon, but unfortunately he had to reschedule so I can't get in until next week. I'm inclined to go ahead and do some light, easy running in the meantime. Shark move, or guppy move?

When confronted with a crossroads such as this I always ask "what's the worst that could happen?"Go from there. In your case, assuming it is what we all think it is, the worst is not a pleasant scenario :X

 

[IvanKaramazov]

It looks like the crowd has spoken on this one.

 

[sho nuff]

It looks like the crowd has spoken on this one.

Id run a balls out interval session.

 

[Steeler]

I'm new to the thread and basically new to running. I ran a 5K over the weekend which was only the 2nd time I've ever participated in a running event (I ran another 5K 15 years ago for some corporate event). Other than training for these two runs I never really ran longer than a basketball or football field. In those 15 years my pickup basketball and football participation has diminished to zero. My wife and some of her friends wanted to run the 5K as sort of a bucket list idea so we signed up 3 weeks before the race. The first time I ran I could only go 1/2 mile before having to walk... And I was only able to run the full distance during training 4 times before the event. I was able to finished the race in 35:09 which I was pretty happy with considering I was basically a slug 3 weeks before the event. I know that time sucks, but I was happy with it.I'm considering another 5K with the goal of breaking 30 minutes. Any recommendations on how to properly train for this goal?

 

[IvanKaramazov]

I'm new to the thread and basically new to running. I ran a 5K over the weekend which was only the 2nd time I've ever participated in a running event (I ran another 5K 15 years ago for some corporate event). Other than training for these two runs I never really ran longer than a basketball or football field. In those 15 years my pickup basketball and football participation has diminished to zero. My wife and some of her friends wanted to run the 5K as sort of a bucket list idea so we signed up 3 weeks before the race. The first time I ran I could only go 1/2 mile before having to walk... And I was only able to run the full distance during training 4 times before the event. I was able to finished the race in 35:09 which I was pretty happy with considering I was basically a slug 3 weeks before the event. I know that time sucks, but I was happy with it.I'm considering another 5K with the goal of breaking 30 minutes. Any recommendations on how to properly train for this goal?

Just run regularly. 3-4 miles, 3-4 times a week. You will make massive gains at this point simply by running consistently. You don't need to worry about "running fast" in training.

 

[beer 302]

I'm new to the thread and basically new to running. I ran a 5K over the weekend which was only the 2nd time I've ever participated in a running event (I ran another 5K 15 years ago for some corporate event). Other than training for these two runs I never really ran longer than a basketball or football field. In those 15 years my pickup basketball and football participation has diminished to zero.

My wife and some of her friends wanted to run the 5K as sort of a bucket list idea so we signed up 3 weeks before the race. The first time I ran I could only go 1/2 mile before having to walk... And I was only able to run the full distance during training 4 times before the event. I was able to finished the race in 35:09 which I was pretty happy with considering I was basically a slug 3 weeks before the event. I know that time sucks, but I was happy with it.

I'm considering another 5K with the goal of breaking 30 minutes. Any recommendations on how to properly train for this goal?

I'm a fan of Hal Higdon. Hover over the Training section up top and you'll see a bevy of plans for 5k training. One of them will fit you. Do what you're comfortable with but if you are running 35's now, getting down to under 30 won't be that much of a stretch for you IF you continue your training. You've made good progress to get where you're at, build on it.