Ran a 10k in June (3 Viewers)

[Hang 10]

Those of you that do 100m strides at the end of a run, how much time between 100's do you rest and how many do you do?

15-30 seconds

6-8

Thanks.

15 seconds ain't much of a rest, is it??

 

[gruecd]

Those of you that do 100m strides at the end of a run, how much time between 100's do you rest and how many do you do?

15-30 seconds

6-8

Thanks.

15 seconds ain't much of a rest, is it??

Since I do mine on the road, I usually do 20-second strides instead of 100 meters. I find that they're roughly equivalent. You're supposed to rest until your heart rate is all the way back down to normal. Strides are for working on your form, not for improving your VO2max or LT.

 

[tri-man 47]

Regarding shoes, I recently read about too much heel cushioning contributing to Achilles issues -- something that has troubled me for a few years now. I decided not to replace my highly cushioned Asics Kayanos and am going to start training in my Mizuno Wave Elixirs. We'll see what happens.

Interesting. I had some Achilles pain when I went from the Cascadia 7s (typical 10 mm drop) to the Hokas (huge cushioning but only 4 mm drop). Made sense to me as less drop = more stretch on the Achilles. It's part of why I run in Cascadias at least once a week, to give them a break.

Of course I shot hoops for 30 minutes yesterday during my daughter's basketball camp, and now both my Achilles are sore.

Duck, like you I had pretty significant achilles issues when I tried to go to a lower heel drop. I tried to transition into Newtons (zero drop) from ASICS Gel Nimbus (12mm) and I couldn't handle it, even going extremely slowly in the transition. I have been on a long-term quest to get into less shoe than the tank-like Nimbus's but going with the Newtons was too big of a change. I have been able to transition into the Saucony Triumph, which is an 8mm drop. I also like them because they are about a full ounce lighter than the Nimbus's, so I think i can improve my race times if I can get to the point of running marathons in them.

If you're generally an Asics guy (like me): I recently bought some Cumulus as a training alternative to the big Nimbus (or Kayana). My lighter shoe for some training and all racing is the DS Racer (8 mm), which is a really nice, light shoe.

 

[Prince Myshkin]

4x800 for me today. first time doing 800m intervals and I think I like doing them better than 400m. Of course it could have been because it was about 65 degrees and a nice cool rain. It was fun running fast (well, fast for me anyway) in the rain.

Another question for the group (I feel like a real leech in here - tons of questions but no help to anyone else )

Anyway, how accurate is the McMillan Running Calculator? I can complete my workouts at the suggested training paces on there, often even faster. I still have some doubts I can keep the paces they predict for a 10k or certainly not a half.

 

[Annyong]

Sooooooooo, I'm sure this has been asked a bazillion times, but what kid of shoes do you guys wear? I need something with a little more cushion than my Frees for my longer 10+ mile runs. Got 11 in on Saturday and am paying for it with some nasty blisters. Someone mentioned WaveRiders i think.

I'd try New Balance 890v2 or v3. The v3 came out not that long ago, so you might be able to find the v2 on clearance somewhere.

Being a self-admitted "shoe whore," I think I've got 3-4 pairs of unworn v2s in my closet...

ETA: Wave Riders are going to have a lot more cushion than your Frees. If you wanna check out Mizuno, try the Wave Precision. Ran my 2:59 in those.

I switched from the Riders to Precision. Big fan of the Precision.

Annyong asked about the Saucony Kinvaras. I have never run in them but I'd say 70% of the running group I used to run with swore by them. They have quite a cultlike following among shoe geeks.

Read the Kinvaras are pretty similar to my Frees, so i may pass on those. Gonna take all these recommendations to the running store Juxt linked to earlier and see what they think.

 

[Annyong]

Another question for the group (I feel like a real leech in here - tons of questions but no help to anyone else )

.

You and i both, my man. Incredibly generous penis in here.

 

[The_Man]

Ned - very sorry to hear about your mom. It's great you're tearing up the schedule to spend time with her. Congrats on the AG win!

Grue - glad to hear you're feeling better.

Everyone else - a lot of inspiring stuff! Hope it rubs off on me, since I'm a big fat lazy pile of goo. Summer of Sloth.

Time to rally. I hit 195 lbs. on the scale this morning which is uncharted territory. So then I went out and slogged through 5 big fat miles. But at least I actually got out there. Will try again tomorrow.

 

[The_Man]

Another question for the group (I feel like a real leech in here - tons of questions but no help to anyone else )

.

You and i both, my man. Incredibly generous penis in here.

Wait, what?

 

[FBG26]

Had a minor bike accident yesterday. I commute to downtown Minneapolis (~15 miles each way) a couple times a week so you would think that is when it would happen. But no, it happened when I decided to bike a half mile to the neighborhood library (in flip flops & without a helmet since it was a 2 minute ride), hit a curb, and went flying over the handlebars. Fortunately I suffered only scrapes and nasty bruise on my heel. It could have been so much worse.

All in all, my pride hurts more than my body.

Oh, and my faith in humanity was restored a bit when a truck stopped, called 911, and then offered to take my home after the medics said I looked ok (though they suggested I go with them to the hospital to be safe).

 

[Sean]

gruecd - nice run. How'd the ITB hold up?

Pretty well. Just a couple little twinges, but nothing major. Not horribly sore afterwards, either, which is a good thing. Thanks for asking. I'm really trying to be diligent about doing my hip/core exercises and getting to yoga at least three times per week. I think that's helping.Nice job on your run this morning!

Good to hear. You have a link to any of the hip strengthening stuff you are doing? Had ITB problems last year and I think doing those types of excercises has been key to things holding up so far now. Just curious. I've been doing the ones here - http://www.youtube.com/watch?v=B1x7drqup58

 

[IvanKaramazov]

Anyway, how accurate is the McMillan Running Calculator? I can complete my workouts at the suggested training paces on there, often even faster. I still have some doubts I can keep the paces they predict for a 10k or certainly not a half.

The consensus on the Runner's World forums is that it's very aggressive when projecting paces from short races to long races. For example, I recently ran a 1:44 half. According to McMillan, that translates to a 3:38 full. That would be about a 12 minute PR for me, and that wouldn't happen even with a very good training cycle.

As you rack up more cumulative miles and develop your endurance, you'll gradually find that your 5K, 10K, HM and full numbers start to come into alignment, but for normal people you should expect to run slower than what McMillan predicts.

 

[IvanKaramazov]

Had a minor bike accident yesterday. I commute to downtown Minneapolis (~15 miles each way) a couple times a week so you would think that is when it would happen. But no, it happened when I decided to bike a half mile to the neighborhood library (in flip flops & without a helmet since it was a 2 minute ride), hit a curb, and went flying over the handlebars. Fortunately I suffered only scrapes and nasty bruise on my heel. It could have been so much worse.

All in all, my pride hurts more than my body.

Oh, and my faith in humanity was restored a bit when a truck stopped, called 911, and then offered to take my home after the medics said I looked ok (though they suggested I go with them to the hospital to be safe).

This is Minnesota. I'm surprised the truck guy didn't invite you home for supper or something.

 

[spreagle]

Just like to say I follow you guys even though I don't post much. Over the last few years I've lost my 7 minute mile comfortable pace and have slipped to around 7:30. Maybe because of age/weight but also because I got into a rut only running 3-4 miles 3 to 4 times a week, mixing in weightlifting, never running much more than 15 miles per week. . So I decided to mix things up by running higher weekly mileage to increase endurance and knock my weight down a bit (currently @ 195 lbs, 190 is my goal). Last week I did two 8 miles runs at 7:50 and two four milers at 7:20 to get me around 25 miles for the week. I usually get a little sore after a week of high mileage so for the next day or two I'll do weightlifting, light work or sprints (1 mile @ 6:20 today) then I'll do another 25 mile week. I'll see how it works and if I can get back to my old comfortable pace.

 

[BassNBrew]

Had a minor bike accident yesterday. I commute to downtown Minneapolis (~15 miles each way) a couple times a week so you would think that is when it would happen. But no, it happened when I decided to bike a half mile to the neighborhood library (in flip flops & without a helmet since it was a 2 minute ride), hit a curb, and went flying over the handlebars. Fortunately I suffered only scrapes and nasty bruise on my heel. It could have been so much worse.

All in all, my pride hurts more than my body.

Oh, and my faith in humanity was restored a bit when a truck stopped, called 911, and then offered to take my home after the medics said I looked ok (though they suggested I go with them to the hospital to be safe).

This is Minnesota. I'm surprised the truck guy didn't invite you home for supper or something.

One of three things would have happened here depending on the neighborhood...

1. They would have stopped and taken your wallet.

2. They would have used you as a target when tossing their beer can.

3. They would have run over you while yaking on the phone on the way to pick up the kids from practice.

 

[MAC_32]

Well, can't blame the suck index as I hoped to - only 140. Awful trial run today. I got to 2 miles in just under 12 mins as I had hoped, but my heart rate sky rocketed right about that point and never recovered. Took about 8 mins to complete the last 1.1. Just glad I got it out of the way I guess. Taking it easy until Sunday, just one easy strength training session and one easy run. Hoping I was just a little fatigued, guess I'll find out Sunday...

 

[Juxtatarot]

Well, can't blame the suck index as I hoped to - only 140. Awful trial run today. I got to 2 miles in just under 12 mins as I had hoped, but my heart rate sky rocketed right about that point and never recovered. Took about 8 mins to complete the last 1.1. Just glad I got it out of the way I guess. Taking it easy until Sunday, just one easy strength training session and one easy run. Hoping I was just a little fatigued, guess I'll find out Sunday...

Trial runs are so tough. I think you'll be able to gut it out Sunday. The mental aspect is so important and I know you'll hold nothing back during the race.

 

[Hang 10]

Mac you are a madman. I don't have a clue how you grind out all these 5k's solo at pace you do. Sounds like torture to me.

 

[MAC_32]

Mac you are a madman. I don't have a clue how you grind out all these 5k's solo at pace you do. Sounds like torture to me.

I don't know how to exercise unless it's at 100%, it's why dabbling with distances last year was a massive failure. It's just how I've always operated. Some day my body will tell me to knock it off, but until then - if you aren't hurt you didn't try hard enough. The motto I have operated by since high school track.

 

[Hang 10]

Mac you are a madman. I don't have a clue how you grind out all these 5k's solo at pace you do. Sounds like torture to me.

I don't know how to exercise unless it's at 100%, it's why dabbling with distances last year was a massive failure. It's just how I've always operated. Some day my body will tell me to knock it off, but until then - if you aren't hurt you didn't try hard enough. The motto I have operated by since high school track.

Well, you're obviously very fast so it must be working for you.

 

[sho nuff]

Sooooooooo, I'm sure this has been asked a bazillion times, but what kid of shoes do you guys wear? I need something with a little more cushion than my Frees for my longer 10+ mile runs. Got 11 in on Saturday and am paying for it with some nasty blisters. Someone mentioned WaveRiders i think.

Im a Mizuno guy (but need some more support).

I typically run in the Inspires for most runs and anything over 10 during the week.

Any speedwork and races up to a half marathon I wear the Elixirs.

I do have a couple pairs of Nike Lunarglides I bought last year on clearance. Actually really like these so far too but I don't think they will last as long as the Mizunos have lasted me (I think Im on my 3rd or 4th pair of Inspires now)

 

[tri-man 47]

Prince Myshkin - I agree with what Ivan says about the longer distances being a bit unrealistic unless you really focus on that training. I find McMillan helps to keep me honest with interval work - if I have a desired time goal for a 5K or longer, McMillan's interval ranges help push me to put in a full effort and not settle for a lesser time.

The_Man - good to hear you're back at it! Don't worry about annyong. He'll randomly add a certain word, as you saw, but he's training hard and, well, he is Gumby, dammit.

FBG - yikes! Ya never know when those accidents will occur. Be safe!

spreagle - you're gearing back up quickly! You'll fit right in to the Summer of Speed!

 

[Sand]

My useless bit of addition - this month has been a disaster for getting stuff done. So yesterday I got up at 3:30am for a slight and didn't get home until after midnight thanks to the storms. I did, however, walk 5 miles of the Mall in DC and sprint a mile (literally, like Grue speed) to catch my plane in Atlanta. Made it right before they checked the last of the standby people in.

 

[worrierking]

Anyway, how accurate is the McMillan Running Calculator? I can complete my workouts at the suggested training paces on there, often even faster. I still have some doubts I can keep the paces they predict for a 10k or certainly not a half.

I am Greg McMillan's least favorite runner since I make his running calculator look like crap. My short race times predict a much faster marathon than I am capable of. My 22:43 5k or my 1:45 half would project to a marathon below 3:50 per McMillan. My PR is 4:12. Also, even though I only really train for marathons, my shorter race PRs keep going down, so that actually throws the marathon prediction by McMillan off even more, as my shorter race times improve more than my marathon times. I really should concentrate on shorter races, but the marathon is what I am interested in running.

 

[Sand]

FYI don't buy a Nike+ GPS watch. These things are POS's. Already gone through 2 in less than 2 years and nike's website is a buggy mess.

Time to buy a new watch. Suggestions? Don't want to spend more than $200.

As a corrollary I will never buy Motorola anything again. Got a Motoactv and used it for 3 months. Really like the idea - GPS, HR, and bluetooth music all in one. Well, all was well until it started going wonky. Sent it in and they sent it back saying it was fine. So I sent it back to them. This time they claim internal water abuse, which for them means no warranty, no replacement, no repair, no nothing. Just tough ####. We're talking about a sports watch that had seen not a drop of rain, only typical perspiration. Well, #### them. Never again.

 

[parasaurolophus]

FYI don't buy a Nike+ GPS watch. These things are POS's. Already gone through 2 in less than 2 years and nike's website is a buggy mess.

Time to buy a new watch. Suggestions? Don't want to spend more than $200.

I really like mine. I cant even feel it on. My sister has had some problems with hers, but Nike replaced it without hesitation. They just sent her a new one. It was because of this that I bought one.

 

[Annyong]

FYI don't buy a Nike+ GPS watch. These things are POS's. Already gone through 2 in less than 2 years and nike's website is a buggy mess.

Time to buy a new watch. Suggestions? Don't want to spend more than $200.

I really like mine. I cant even feel it on. My sister has had some problems with hers, but Nike replaced it without hesitation. They just sent her a new one. It was because of this that I bought one.

I think I'm going the Garmin refurbished route. Haven't decided which model. 110 or 210 I think

 

[Annyong]

Had an interesting battle this afternoon. Ran a 5 mile route that's basically a big square. Somehow managed to be running directly into the wind for the first 3.5 miles all the while regretting that chili cheese dog I ate on the way home from work. Every .25 mile I was gambling on a fart. Good news is I made it home in what I think is a PR 5 miler for your good friend Annyong (pending a route review since my iPhone GPS isn't reliable)

5 miles in 36:37 at 7:19 per

 

[Juxtatarot]

Had an interesting battle this afternoon. Ran a 5 mile route that's basically a big square. Somehow managed to be running directly into the wind for the first 3.5 miles all the while regretting that chili cheese dog I ate on the way home from work. Every .25 mile I was gambling on a fart. Good news is I made it home in what I think is a PR 5 miler for your good friend Annyong (pending a route review since my iPhone GPS isn't reliable)

5 miles in 36:37 at 7:19 per

You're getting faster and faster.

As for me, ran about 6 1/2 miles including 4 miles tempo averaging 6:35 in prep for my 5 miler this Sunday. Felt OK although it didn't help that 3 1/2 miles into the temp portion I had to hold my breath running through a giant dirt and dust cloud that some construction worker was blowing up. Next time you run a tempo run, try holding your breath for about 20 seconds...it's not fun.

 

[Hang 10]

FYI don't buy a Nike+ GPS watch. These things are POS's. Already gone through 2 in less than 2 years and nike's website is a buggy mess.

Time to buy a new watch. Suggestions? Don't want to spend more than $200.

I really like mine. I cant even feel it on. My sister has had some problems with hers, but Nike replaced it without hesitation. They just sent her a new one. It was because of this that I bought one.

There's a lot to like about the watch but I've had 2 break within the last 6 months and now they're giving me a hard time about replacing the latest one. These watches have moisture problems and Nike knows this. You sweat and the damn things fog up. Also, the interval feature blows. Why should I need to connect to a computer to change the settings?

 

[prosopis]

4x800 for me today. first time doing 800m intervals and I think I like doing them better than 400m. Of course it could have been because it was about 65 degrees and a nice cool rain. It was fun running fast (well, fast for me anyway) in the rain.

Another question for the group (I feel like a real leech in here - tons of questions but no help to anyone else )

Anyway, how accurate is the McMillan Running Calculator? I can complete my workouts at the suggested training paces on there, often even faster. I still have some doubts I can keep the paces they predict for a 10k or certainly not a half.

Welcome to the club. I have felt like this for years and I have just accepted it. Thankfully the guys in here are very cool and dont seem to mind. Every once in a while I get to jump in and answer a real newbie question. It feels good when it happens, which is not often.

 

[prosopis]

I did a hill program on the treadmill today. That 7.8 incline is killer. Legs are really feeling it.

 

[tri-man 47]

My useless bit of addition - this month has been a disaster for getting stuff done. So yesterday I got up at 3:30am for a slight .

Goodness, chopped-liver-man, if you want to be slighted, you know we're happy to oblige. No need to get up so early for a little abuse.

Sorry to hear about the lost month, though. We all get frustrated when we lose a day or two in the schedule ...extended stretches drive us all crazy!

 

[Annyong]

FYI don't buy a Nike+ GPS watch. These things are POS's. Already gone through 2 in less than 2 years and nike's website is a buggy mess.

Time to buy a new watch. Suggestions? Don't want to spend more than $200.

I really like mine. I cant even feel it on. My sister has had some problems with hers, but Nike replaced it without hesitation. They just sent her a new one. It was because of this that I bought one.

I think I'm going the Garmin refurbished route. Haven't decided which model. 110 or 210 I think

Just bought a brand new Garmin FR110(HRM capable version) on eBay from a reputable seller for $110. Couldn't pass that up. Pretty excited for for a Tuesday.

Feel like I'm almost a runner now.

 

[Prince Myshkin]

thanks guys again...i can run at the mcmillan training paces but don't think i can keep those paces for a 10k or half.

 

[sho nuff]

Summer of trying to get some speed back.

Little damn track work earlier today...but it kept the heat down nicely.

Little out and back for a mile to warm up before hitting the track.

6 X 800m @ 4-4:10....still not where I once was during these...but better than the 4:20 or higher I was doing 2 weeks ago and was hurting worse than these were. HR was right in the sweet spot.

Little bit of tightness in my achilles tonight...but otherwise I have been doing good alternating these intervals and hill intervals each week.

MIleage starting to get up there better too...finally getting around or over 20 miles a week...next week should be closer to 25.

Trying to build up pretty good so that I can take a 2 week break in august (probably having another sinus surgery and that will set me back a little bit)...before gearing up for the St. Jude half and a 10k later in the fall (if my coaching schedule permits it)

 

[Sand]

My useless bit of addition - this month has been a disaster for getting stuff done. So yesterday I got up at 3:30am for a slight .

Goodness, chopped-liver-man, if you want to be slighted, you know we're happy to oblige. No need to get up so early for a little abuse.

Sorry to hear about the lost month, though. We all get frustrated when we lose a day or two in the schedule ...extended stretches drive us all crazy!

No doubt. Oddly enough the 4.5 mile walk and mile-ish sprint yesterday left my calves pretty darn sore. Darn business shoes. Anyway, a good 29 mile ride tonight. Rained early in the afternoon but cleared up just in time. Super humid ride (258w normalized for the good bits so a really good ride all told), but great to get it in. Hopefully tomorrow a run and swim. Then the mega 1 day taper for BS&G.

Even better on the ride one of the best riders in town (Cat 1 guy) sat in with us a bit. It was fun to see how long I could hang until he spit me out the back. I hung on for a good while, but he did eventually (and convincingly) discard me.

 

[Juxtatarot]

thanks guys again...i can run at the mcmillan training paces but don't think i can keep those paces for a 10k or half.

What are you using as your input into the calculator? A 5K? Although I agree with the others that the predicted times for the longer races are more difficult to achieve, I think they should be viewed as obtainable if one is willing to put in the work. In that way, it's an excellent tool for goal setting. Your times for a distance like a 10K probably should be within a minute or so of what it calculates.

 

[koby925]

The calculators don't take into account the type of runner you are. I went to college with roughly the same times and credentials in cross country (5k) as my incoming teammate. Does this mean we ran the same 1 Mile and 10k times? According the calculators we would. But I am/was much more of a fast twitch/mid distance and he was slow twitch/long distance. He crushed me in 8k and if we ever raced a 10k it would've been less of a contest. Similarly, I crushed him in a mile and could've probably run backwards and beaten him in a 400m.

 

[Sean]

nice job sho nuff. Keep at it man, you seem to be handling your road back in a smart way.

5 pretty easy miles this morning. Great weather here right now, 65 light breeze.

 

[Ned]

thanks guys again...i can run at the mcmillan training paces but don't think i can keep those paces for a 10k or half.

What are you using as your input into the calculator? A 5K? Although I agree with the others that the predicted times for the longer races are more difficult to achieve, I think they should be viewed as obtainable if one is willing to put in the work. In that way, it's an excellent tool for goal setting. Your times for a distance like a 10K probably should be within a minute or so of what it calculates.

Sorry I haven't kept up the past few days..... But I wanted to chime in here.

You know I hate McMillan's calculator (and any calculator for that matter). It's all too broad and assuming too much, IMO. Things like fitness level, genetics, etc are never factored in with these things. McMillan's calculator is far too aggressive for the average Joe.

One of the best things I read was a link from Grue a few years back and I saved it at the top of my list (Hadd's approach to distance running). He touches on this a bit when talking about the correlation of your times (5K vs 10K vs HM, etc etc). Its an awesome read.

 

[worrierking]

Ned, I have that Hadd document from a few years back from a discussion on Runner's World. I used his training methods for a long base-building period in 2011. I improved my marathon times a bit but my half and 5k times improved more!

You are right that genetics play a huge part in a person's abilities. I will never come close to my potential as a marathoner as indicated by the calculators. It's not my strength. I will keep trying anyway.

 

[sho nuff]

nice job sho nuff. Keep at it man, you seem to be handling your road back in a smart way.

5 pretty easy miles this morning. Great weather here right now, 65 light breeze.

Its been hard to hold back some days.

But also just hard to get back in the groove and not get frustrated...especially with a running schedule that is all over the place with the kids in and out of different camps, pool days, and fitting in runs (and doing too much on the TM lately just due to schdules...only saving grace with that has been NHL and NBA playoffs to watch)

 

[SteveC702]

The calculators don't take into account the type of runner you are. I went to college with roughly the same times and credentials in cross country (5k) as my incoming teammate. Does this mean we ran the same 1 Mile and 10k times? According the calculators we would. But I am/was much more of a fast twitch/mid distance and he was slow twitch/long distance. He crushed me in 8k and if we ever raced a 10k it would've been less of a contest. Similarly, I crushed him in a mile and could've probably run backwards and beaten him in a 400m.

I agree with this, although I feel like the equivalence-performance tables (McMillan, Jack Daniels, etc...) do a pretty decent job if your predictor/predicted distances aren't that far apart, and most work pretty well for 5K-HM. The marathon is usually a "best case scenario", and too many things can go wrong during the race even after a perfect training cycle.

On a personal note, I want to apologize for somewhat disappearing for the past couple of weeks and it may continue off/on for the rest o the summer. In addition to dealing with an annoying bout of ITBS and associated issues (figuring out insurance, scheduling exams/PT appointments, and actual PT/rehab) and life issues (swamped at work, looking for a new house) I have been crosstraining a ton to try to stay in shape. I have been given the "okay" to start the race on Saturday (USA Half Marathon champs) with the promise that I will drop out if the ITBS flare up to the point where I am hurting other parts of my leg as I am compensating.. as I plan on taking the next 2 months pretty easy anyways and just focus on getting healthy.

I have been lurking and checking up when I have a chance here and there though. It looks like the summer of speed crew has thrown down some very impressive results thus far!

 

[Annyong]

I mentioned my chili cheese dog 5 miler PR yesterday. Well I followed it up with what was supposed to be an easy 4 miler today, but I think my shoes were filled with concrete. Man that was rough. I think I'm taking tomorrow off since I'll be drinking rum until this Blackhawks game is over.

 

[SFBayDuck]

Regarding shoes, I recently read about too much heel cushioning contributing to Achilles issues -- something that has troubled me for a few years now. I decided not to replace my highly cushioned Asics Kayanos and am going to start training in my Mizuno Wave Elixirs. We'll see what happens.

Interesting. I had some Achilles pain when I went from the Cascadia 7s (typical 10 mm drop) to the Hokas (huge cushioning but only 4 mm drop). Made sense to me as less drop = more stretch on the Achilles. It's part of why I run in Cascadias at least once a week, to give them a break.

Of course I shot hoops for 30 minutes yesterday during my daughter's basketball camp, and now both my Achilles are sore.

Duck, like you I had pretty significant achilles issues when I tried to go to a lower heel drop. I tried to transition into Newtons (zero drop) from ASICS Gel Nimbus (12mm) and I couldn't handle it, even going extremely slowly in the transition. I have been on a long-term quest to get into less shoe than the tank-like Nimbus's but going with the Newtons was too big of a change. I have been able to transition into the Saucony Triumph, which is an 8mm drop. I also like them because they are about a full ounce lighter than the Nimbus's, so I think i can improve my race times if I can get to the point of running marathons in them.

This is so confusing. Too much cushioning is bad for the Achillies but apparently a lower heel drop is also bad. I assume there is a strong positive correlation being heel cushioning and size of heel drop in shoes.

I think this is generally correct in that shoes with big heel cushioning will usually have a larger drop, but the Hokas are an exception.

I think like most of this stuff it's all individual. I'd love to be a mid-foot striking, 180 steps per minute taking, minimalist shoe wearing front-of-the-packer who doesn't get hurt. But I have super tight calves that I've never been able to get stretched out enough for my achilles to deal with barefoot/minimalist running. Others really do well with that approach.

 

[SFBayDuck]

On another note, my buddy Jim, or Western States Jim as I refer to him around these parts, is in town this week from Oregon, and we went out for a run this morning! He's still easing back into it after the ITBS/surgery/staph infection debacle of last summer, but he is finally running again. A nice easy 4 mile trail run today, and tomorrow we're going to go hit a hilly 6-mile route near his parent's place. While the knee is still bothering him quite a bit, it's coming along and I'm just happy he's out running a little again.

Of course even though his long run so far is 6 miles, he's already talking about his training for Hardock next year should he get in via the lottery (since his WS finish last year qualifies him). And some of you think I'm nuts......

 

[tri-man 47]

On another note, my buddy Jim, or Western States Jim as I refer to him around these parts, is in town this week from Oregon, and we went out for a run this morning! He's still easing back into it after the ITBS/surgery/staph infection debacle of last summer, but he is finally running again. A nice easy 4 mile trail run today, and tomorrow we're going to go hit a hilly 6-mile route near his parent's place. While the knee is still bothering him quite a bit, it's coming along and I'm just happy he's out running a little again.

Of course even though his long run so far is 6 miles, he's already talking about his training for Hardock next year should he get in via the lottery (since his WS finish last year qualifies him). And some of you think I'm nuts......

Very cool that you're getting involved with the ultra community. My training is all solo, but I suspect it would be fun to share trail runs with others, given the unpredictability of the course.

 

[MAC_32]

This is why I can't run distances. Went out for a very easy run today, 4 miles, done in under a half hour. Barely broke a sweat, although the low dew point (50) certainly helped offset the 80+ temp's, heart rate stayed about the same throughout, no heavy breathing, conversation-like pace.

I really would like to learn how to run distances some day...

 

[Hang 10]

This is why I can't run distances. Went out for a very easy run today, 4 miles, done in under a half hour. Barely broke a sweat, although the low dew point (50) certainly helped offset the 80+ temp's, heart rate stayed about the same throughout, no heavy breathing, conversation-like pace.

I really would like to learn how to run distances some day...

Wait...what? How is that an example of why you can't run distances?

 

[MAC_32]

This is why I can't run distances. Went out for a very easy run today, 4 miles, done in under a half hour. Barely broke a sweat, although the low dew point (50) certainly helped offset the 80+ temp's, heart rate stayed about the same throughout, no heavy breathing, conversation-like pace.

I really would like to learn how to run distances some day...

Wait...what? How is that an example of why you can't run distances?

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.