Ran a 10k in June (6 Viewers)

[sho nuff]

Gotcha. Thanks for the feedback guys. Since I'm reasonably young (mid 30's) and starting off at smaller distances (5k/4mi/poss 10k) I'm guessing (perhaps incorrectly) that the added cushioning from non-minimus style shoes isn't AS critical as it might be for you guys knocking out 75 mile weeks and running halfs-marathons?

Good feedback though. Once I get through this first race I might head over to our local shop (Breakaway Running) and talk to someone up there.

Have not been there in Memphis...but I did venture into the Fleet Feet a few years back...on Poplar somewhere (I know that helps a lot...looking at the map, near some botanical gardens).

Staff there was great. Put me on the treadmill with the camera behind...slowed it down and showed me my stride and recommended several shoes for me.

Worked out great and I have been in the same style shoe since then (have gone to a few other places to be rechecked to make sure nothing changed once a year)...

As for the knee...check with a doctor...but what helped me with some knee issues with tendonitis has been a knee strap.

http://www.amazon.com/Mueller-Jumpers-Strap-1-Count-Packages/dp/B00267SFDE/ref=sr_1_1?ie=UTF8&qid=1375891967&sr=8-1&keywords=knee+strap

Gradually I have come off of needing it much anymore (though, some longer runs I do still strap it up when things get sore).

 

[tri-man 47]

Gotcha. Thanks for the feedback guys. Since I'm reasonably young (mid 30's) and starting off at smaller distances (5k/4mi/poss 10k) I'm guessing (perhaps incorrectly) that the added cushioning from non-minimus style shoes isn't AS critical as it might be for you guys knocking out 75 mile weeks and running halfs-marathons?

Good feedback though. Once I get through this first race I might head over to our local shop (Breakaway Running) and talk to someone up there.

If you're starting off with the very good habit of running with a midfoot or even forefoot strike, then a light, minimalist shoe should suit you fine. The big, padded shoes are conducive to a heel strike ...one begets the other, basically ...but the heel strike is not the ideal running form. Heel strikers need the padding because it's a hard jolt to the legs. A midfoot strike allows a natural spring to the step ...you're providing your own cushioning with the 'bounce' of the stride. I firmly believe a midfoot strike results in a quicker pace. It's an adjustment though - it calls for more upper leg strength and can put more stress on the calves.

Hang10 - I think some kind of light shoe would give the bottom of your foot a better platform to prevent your feet/toes from sinking as far in the soft sand.

 

[beer 302]

Any have miracle rehab routines for calf strains?

2 months ago playing basketball I strained my calf pretty damn bad, and I can't shake it. Sat for 2 weeks, then re-injured even worse than the original running up some stairs (was in a hurry and forgot about calf).

Been icing/soft stretching every day and hitting the hot tub when I can... the pain always goes away quickly for walking, but the second I do anything beyond walking it feels like the injury is back to square one. It just isn't healing. Inner, lower left calf, ball of fire.

I'd taken it easy for the last 10 days, then tried a slow and easy trot for a mile last night. I can barely walk this morning.

I wrote this up earlier in the year when I messed up my calf, might help, might not.

Hey guys, thanks for all the help a week or so ago with the calf pull. I was really down afterwards but two weeks later I think I'm ready to start back to normal workouts (Tuesday speed work will tell). It's an interesting injury and if you've never had to deal with it I hope it stays that way. I'm certainly no expert on the subject but I've read a ton in the last two weeks and talked to a few folks who have suffered through it and all the stories are remarkably the same. I've put together a long, rambling rehab guideline on what I've done in the last two weeks so if you ever need some reference material just search Gastroc or Soleus in this thread and hopefully it will help.

 

[koby925]

I am hoping this foam roller stuff helps. I'm sure it will with the calves, quads, etc. But I have a lot of soreness in areas that seem like they would be hard to massage out like hips, groin, taint.

 

[tri-man 47]

I am hoping this foam roller stuff helps. I'm sure it will with the calves, quads, etc. But I have a lot of soreness in areas that seem like they would be hard to massage out like hips, groin, taint.

Maybe when 2Young is done manscaping he could swing by and lend a hand.

 

[[icon]]

If you're starting off with the very good habit of running with a midfoot or even forefoot strike, then a light, minimalist shoe should suit you fine. The big, padded shoes are conducive to a heel strike ...one begets the other, basically ...but the heel strike is not the ideal running form. Heel strikers need the padding because it's a hard jolt to the legs. A midfoot strike allows a natural spring to the step ...you're providing your own cushioning with the 'bounce' of the stride. I firmly believe a midfoot strike results in a quicker pace. It's an adjustment though - it calls for more upper leg strength and can put more stress on the calves.

Good info here. I'm working hard on developing good habits early and am definitely a mid-foot striker now. working to develop a shorter/quicker/efficient stride based on what I'm reading. Upper leg strength is not a concern and my thighs/calves are both very developed via many years of cycling. I AM noticing as I stretch out my runs a bit that the midfoot style definitely is causing a bit of burn in my shins and lesser extent calves. I assume this is normal and I just need to get them used to it and push through it.

 

[[icon]]

Gotcha. Thanks for the feedback guys. Since I'm reasonably young (mid 30's) and starting off at smaller distances (5k/4mi/poss 10k) I'm guessing (perhaps incorrectly) that the added cushioning from non-minimus style shoes isn't AS critical as it might be for you guys knocking out 75 mile weeks and running halfs-marathons?

Good feedback though. Once I get through this first race I might head over to our local shop (Breakaway Running) and talk to someone up there.

Have not been there in Memphis...but I did venture into the Fleet Feet a few years back...on Poplar somewhere (I know that helps a lot...looking at the map, near some botanical gardens).

Staff there was great. Put me on the treadmill with the camera behind...slowed it down and showed me my stride and recommended several shoes for me.

Worked out great and I have been in the same style shoe since then (have gone to a few other places to be rechecked to make sure nothing changed once a year)...

As for the knee...check with a doctor...but what helped me with some knee issues with tendonitis has been a knee strap.

http://www.amazon.com/Mueller-Jumpers-Strap-1-Count-Packages/dp/B00267SFDE/ref=sr_1_1?ie=UTF8&qid=1375891967&sr=8-1&keywords=knee+strap

Gradually I have come off of needing it much anymore (though, some longer runs I do still strap it up when things get sore).

Thanks for the heads up. Yeah I have a knee strap already from when I was 40lbs heavier and playing 3-4 kickball/softball games a week. That's when my knee started getting a little janky. Strap solved it for sure. I'll likely start running with it intermittently as I build my lungs. last thing I want is some nagging overuse strains to rear their ugly head. I had weaned from the strap but I can feel hints of it starting to come back a bit.

 

[BassNBrew]

Thanks for the heads up. Yeah I have a knee strap already from when I was 40lbs heavier and playing 3-4 kickball/softball games a week. That's when my knee started getting a little janky. Strap solved it for sure. I'll likely start running with it intermittently as I build my lungs. last thing I want is some nagging overuse strains to rear their ugly head. I had weaned from the strap but I can feel hints of it starting to come back a bit.

Did you and 2Young discuss manscaping of a beer after these games?

 

[2Young2BBald]

Thanks for the heads up. Yeah I have a knee strap already from when I was 40lbs heavier and playing 3-4 kickball/softball games a week. That's when my knee started getting a little janky. Strap solved it for sure. I'll likely start running with it intermittently as I build my lungs. last thing I want is some nagging overuse strains to rear their ugly head. I had weaned from the strap but I can feel hints of it starting to come back a bit.

Did you and 2Young discuss manscaping of a beer after these games?

I sense a theme. Oh, and I have a lingering kickball injury that flares up from time to time. Adult kickball is not for the timid.

 

[Sand]

Thanks for the heads up. Yeah I have a knee strap already from when I was 40lbs heavier and playing 3-4 kickball/softball games a week. That's when my knee started getting a little janky. Strap solved it for sure. I'll likely start running with it intermittently as I build my lungs. last thing I want is some nagging overuse strains to rear their ugly head. I had weaned from the strap but I can feel hints of it starting to come back a bit.

Did you and 2Young discuss manscaping of a beer after these games?

I sense a theme. Oh, and I have a lingering kickball injury that flares up from time to time. Adult kickball is not for the timid.

I really don't want to know the details of this. It likely involves chafing somewhere and <shudder>.

 

[Annyong]

I skipped my run to drink beer on my couch

 

[[icon]]

I skipped my run to drink beer on my couch

I drank 8 beers (7 more than I had agreed upon with myself) and got home and ran because I didn't wanna ##### out.

Not saying you #####ed out... Your runs are much harder than mine.

Rewarded myself with black bean burgers, and a delicious German beer flown back in the belly if a guard cargo plane by a pilot friend of mine as a thank you for watching her dog. It was delicious. Time to shower and sleep.

 

[sho nuff]

Gotcha. Thanks for the feedback guys. Since I'm reasonably young (mid 30's) and starting off at smaller distances (5k/4mi/poss 10k) I'm guessing (perhaps incorrectly) that the added cushioning from non-minimus style shoes isn't AS critical as it might be for you guys knocking out 75 mile weeks and running halfs-marathons?

Good feedback though. Once I get through this first race I might head over to our local shop (Breakaway Running) and talk to someone up there.

Have not been there in Memphis...but I did venture into the Fleet Feet a few years back...on Poplar somewhere (I know that helps a lot...looking at the map, near some botanical gardens).

Staff there was great. Put me on the treadmill with the camera behind...slowed it down and showed me my stride and recommended several shoes for me.

Worked out great and I have been in the same style shoe since then (have gone to a few other places to be rechecked to make sure nothing changed once a year)...

As for the knee...check with a doctor...but what helped me with some knee issues with tendonitis has been a knee strap.

http://www.amazon.com/Mueller-Jumpers-Strap-1-Count-Packages/dp/B00267SFDE/ref=sr_1_1?ie=UTF8&qid=1375891967&sr=8-1&keywords=knee+strap

Gradually I have come off of needing it much anymore (though, some longer runs I do still strap it up when things get sore).

Thanks for the heads up. Yeah I have a knee strap already from when I was 40lbs heavier and playing 3-4 kickball/softball games a week. That's when my knee started getting a little janky. Strap solved it for sure. I'll likely start running with it intermittently as I build my lungs. last thing I want is some nagging overuse strains to rear their ugly head. I had weaned from the strap but I can feel hints of it starting to come back a bit.

I will be in Memphis running again in December...just the half this year though.

 

[[icon]]

I will be in Memphis running again in December...just the half this year though.

The st Jude? I won't run that but ill prob be down there and will buy ya a beer afterward

 

[Arid Filch]

If you're starting off with the very good habit of running with a midfoot or even forefoot strike, then a light, minimalist shoe should suit you fine. The big, padded shoes are conducive to a heel strike ...one begets the other, basically ...but the heel strike is not the ideal running form. Heel strikers need the padding because it's a hard jolt to the legs. A midfoot strike allows a natural spring to the step ...you're providing your own cushioning with the 'bounce' of the stride. I firmly believe a midfoot strike results in a quicker pace. It's an adjustment though - it calls for more upper leg strength and can put more stress on the calves.

Good info here. I'm working hard on developing good habits early and am definitely a mid-foot striker now. working to develop a shorter/quicker/efficient stride based on what I'm reading. Upper leg strength is not a concern and my thighs/calves are both very developed via many years of cycling. I AM noticing as I stretch out my runs a bit that the midfoot style definitely is causing a bit of burn in my shins and lesser extent calves. I assume this is normal and I just need to get them used to it and push through it.

The cheaper the shoe, the better off you are.

I got fast last year (for me) running on a pair of discounted New balances. Then I decided I wanted to take it to the next level and did research. Realizing my sneakers had a 12mm drop off, I just knew that 4mm would take me to 17 minute 5Ks so I immediately ordered some minimalists. They completely fukted my left heel. My stride was probably awkward to begin with, I have had a lot of real world injuries, but I ignored the pain thinking it was part of the growing process and after all, I was running faster time trials. It took a week but I finally wizened up and realized that #### was messed up and took time off.

It has been over a year of consistent jogging and I'm not running close to the times I achieved in 4 months last year. My only advice is don't spend money on sneakers. The cheaper, the better, it is true. Just let your natural form take shape. If you can run barefoot, do it. Just don't run barefoot on tread mills, I learned that lesson the hard way.

 

[beer 302]

The cheaper the shoe, the better off you are.

I got fast last year (for me) running on a pair of discounted New balances. Then I decided I wanted to take it to the next level and did research. Realizing my sneakers had a 12mm drop off, I just knew that 4mm would take me to 17 minute 5Ks so I immediately ordered some minimalists. They completely fukted my left heel. My stride was probably awkward to begin with, I have had a lot of real world injuries, but I ignored the pain thinking it was part of the growing process and after all, I was running faster time trials. It took a week but I finally wizened up and realized that #### was messed up and took time off.

It has been over a year of consistent jogging and I'm not running close to the times I achieved in 4 months last year. My only advice is don't spend money on sneakers. The cheaper, the better, it is true. Just let your natural form take shape. If you can run barefoot, do it. Just don't run barefoot on tread mills, I learned that lesson the hard way.

This our version of the Friday afternoon thread? Should end well

 

[gruecd]

The cheaper the shoe, the better off you are.

I got fast last year (for me) running on a pair of discounted New balances. Then I decided I wanted to take it to the next level and did research. Realizing my sneakers had a 12mm drop off, I just knew that 4mm would take me to 17 minute 5Ks so I immediately ordered some minimalists. They completely fukted my left heel. My stride was probably awkward to begin with, I have had a lot of real world injuries, but I ignored the pain thinking it was part of the growing process and after all, I was running faster time trials. It took a week but I finally wizened up and realized that #### was messed up and took time off.

It has been over a year of consistent jogging and I'm not running close to the times I achieved in 4 months last year. My only advice is don't spend money on sneakers. The cheaper, the better, it is true. Just let your natural form take shape. If you can run barefoot, do it. Just don't run barefoot on tread mills, I learned that lesson the hard way.

This our version of the Friday afternoon thread? Should end well

My thoughts exactly.

 

[Hang 10]

 

[Juxtatarot]

To be fair, picking a shoe is confusing particularly regarding injuries. A shoe that helps prevent one type of injury might make you more prone to a different type of injury. And the perfect shoe probably isn't out there for you.

It's great to get advice on what to wear but everyone is different and if you find something that seems to work, stick with that model whether it is expensive or cheap.

 

[Hang 10]

To be fair, picking a shoe is confusing particularly regarding injuries. A shoe that helps prevent one type of injury might make you more prone to a different type of injury. And the perfect shoe probably isn't out there for you.

It's great to get advice on what to wear but everyone is different and if you find something that seems to work, stick with that model whether it is expensive or cheap.

So you're telling me there isn't a shoe out there that will drop my 5k time by 2+ minutes?

 

[sho nuff]

I will be in Memphis running again in December...just the half this year though.

The st Jude? I won't run that but ill prob be down there and will buy ya a beer afterward

Yes...did the full last year. Pacing my niece in the half this year.

 

[Ned]

Anger really fuels my runs, I need someone to get me angry before future races.

Did four repeat 3/4 mile intervals. All of them at sub 5:30 mile pace. I only took a few seconds rest after interval 1 and more like 90 seconds after #'s 2 and 3.

You and me both, man. I don't know what it is about converting that anger into drive that feels so damn good. Just get pissed at anyone that passes you........

 

[Ned]

Don't want to post too much debby downer crap, but Mom's on her last days now. I had really been struggling with making the decision to move her to Hospice, which we ultimately did on Monday night. It's now clear that was perfect timing since she's been on a rapid decline the past 2 days. This has been a brutal couple of months. I just wish it would hurry up and be over with so she can be finally stop fighting to breathe and be at peace.

My left IT band has been very cranky since my LT run last Thursday. I've only ran two very easy runs on Tue (3mi) /Wed (5mi) this week and can still feel something's there. It's much much better than it was last weekend, but I want to play this safe. So I'm resting again today while getting freaky with the roller.

With everything going on and not running has me climbing the walls. Living vicariously through you guys.... Grue - you ready?!

 

[IvanKaramazov]

Very sorry to hear about your mom, Ned. T&P for you and all your family.

 

[Sean]

T&P Ned, hang in there.

 

[Sand]

Don't want to post too much debby downer crap, but Mom's on her last days now.

Was there last year. T&P, GB.

 

[tri-man 47]

Don't want to post too much debby downer crap, but Mom's on her last days now. I had really been struggling with making the decision to move her to Hospice, which we ultimately did on Monday night. It's now clear that was perfect timing since she's been on a rapid decline the past 2 days. This has been a brutal couple of months. I just wish it would hurry up and be over with so she can be finally stop fighting to breathe and be at peace.

Sorry to hear, Ned, but as you note, she will soon find a peace that is beyond our understanding. God be with her, and your family, in these final days.

 

[gruecd]

With everything going on and not running has me climbing the walls. Living vicariously through you guys.... Grue - you ready?!

First of all, sorry to hear about your mom. My parents are young (mid 50s), so I'm keeping my fingers crossed that it'll be a good long while before I have to deal with any of that...

And to answer your question, I hope so. Realistically, I'd love to have another 3-4 weeks to train. In a perfect world, I'd skip Minocqua and race my hometown marathon (Fox Cities) on 9/22. Unfortunately, registration for Boston will likely open on 9/9, which means that it would effectively end on Friday, 9/20. The BAA has hinted strongly that next year's race will have an expanded field, but no one knows exactly what that will mean. Registration for people who weren't allowed to finish this year's race is going on right now and will end on the 29th. I'm thinking that they won't be able to determine an exact field size (or open registration) until after this process is completed, and even then there might be some additional negotiations that need to be done with the cities/towns along the route. My hope is that maybe the opening of registration gets pushed back a week or two, in which case I'd likely wait and race Fox Cities. If that's not the case, or if I don't have a definite answer, then I'll go ahead and run Minocqua.

Separately, I think that the BAA will do everything in its power to accept everyone with a BQ who wants to run next year. They don't want to deny anyone. It's gonna be a ridiculous experience.

 

[sho nuff]

Don't want to post too much debby downer crap, but Mom's on her last days now. I had really been struggling with making the decision to move her to Hospice, which we ultimately did on Monday night. It's now clear that was perfect timing since she's been on a rapid decline the past 2 days. This has been a brutal couple of months. I just wish it would hurry up and be over with so she can be finally stop fighting to breathe and be at peace.

My left IT band has been very cranky since my LT run last Thursday. I've only ran two very easy runs on Tue (3mi) /Wed (5mi) this week and can still feel something's there. It's much much better than it was last weekend, but I want to play this safe. So I'm resting again today while getting freaky with the roller.

With everything going on and not running has me climbing the walls. Living vicariously through you guys.... Grue - you ready?!

Thoughts and prayers are with you Ned.

Hang in there.

 

[parasaurolophus]

Not a good week so far.

Monday-rest

Tuesday- swam instead of run due to hip pain

wednesday- cut my run short 2 miles due to hip pain

Thursday- we will see, but I am not optimistic.

Supposed to go hiking this saturday and my sister is in town this weekend and wanted me to join her on sunday morning for 15 miles. Have already canceled Saturday and Sunday is probably a no go as well. My sister is a big reason I got into running and she is training for a marathon and has had some health issues(blood clot in leg) so she missed a lot of time and has been struggling to get the miles in. I think she was counting on me to help motivate her this weekend and I dont want to let her down.

T and P for your mom/family Ned

On a lighter note I saw a pair of shoes hanging from a power line and decided that they were my new running shoes since cheaper=better. Cant wait for next 5k. Going to shave time easily.

 

[koby925]

T&P, Ned

 

[sho nuff]

Got in 6 today in between the rain and storms.

Between 3" and 7" fell around different parts of Nashville overnight...plus hard rain yesterday...and more expected this afternoon.

Fun stuff.

 

[sho nuff]

My SIL is a very very newbie runner. She has been running off and on here or there but always gets tripped up when she sets a goal for a half marathon.

Its her daughter that I will be pacing at St. Jude.

Anyway...she asked about a book that is more for beginners...I said I would check in here.

I have read Advanced Marathoning and something like that is way too technical as far as what she is looking for.

Any other suggestions on something that is "dumbed" down a bit more for a more casual runner (even someone who may do some run/walk mix for a half)?

Something by Galloway? Or any others you all would suggest for her?

 

[2Young2BBald]

My SIL is a very very newbie runner. She has been running off and on here or there but always gets tripped up when she sets a goal for a half marathon.

Its her daughter that I will be pacing at St. Jude.

Anyway...she asked about a book that is more for beginners...I said I would check in here.

I have read Advanced Marathoning and something like that is way too technical as far as what she is looking for.

Any other suggestions on something that is "dumbed" down a bit more for a more casual runner (even someone who may do some run/walk mix for a half)?

Something by Galloway? Or any others you all would suggest for her?

Even before I'd run a 10K, I read Marathoning for Mortals http://www.amazon.com/Marathoning-Mortals-John-Bingham/dp/1579547826/ref=sr_1_1?ie=UTF8&qid=1376000536&sr=8-1&keywords=marathoning+for+mortals I still refer back to it. Its very basic and much more realistic for a newer, less competitive runner. Its one of my wife's favorites too and we've shared it probably 20 time.

 

[Juxtatarot]

Sho Nuf - A subscription to Runner's World might be a good idea for her.

 

[Hang 10]

T & P's Ned.

 

[sho nuff]

Sho Nuf - A subscription to Runner's World might be a good idea for her.

yes, maybe a good idea there.

 

[Sand]

So, after four days of nothing (sick and staggering amounts of rain here making it hard to get anything in) I finally got out today. Got in a nice 25 mile ride. 213w normalized on the tri bike as a nice shakeout ride. Took a shot at one KOM and managed to hold 310w for 5 minutes, but didn't get it. Bleh. On a side note, man it is hard to really lay it out the watts when it is so darn humid (88/60 or so).

Finished up with a 1500yd swim. Piddled for 500 and then did a 1000yd TT, which I managed in 13:56. Pretty meh time, but enough to prove to myself I can do a reasonable job Saturday and not drown.

 

[Hang 10]

Show of hands. Who runs the day before a race and how far?

 

[2Young2BBald]

Finished up with a 1500yd swim. Piddled for 500 and then did a 1000yd TT, which I managed in 13:56. Pretty meh time, but enough to prove to myself I can do a reasonable job Saturday and not drown.

Calling SANDbagging here! That is a damn quick 1,000 for anyone. I see that tomorrow is only a 600 meter so you should destroy it and the sprint bike and run distances!! I did a slow 1,000 yesterday as my last swim before the 5K Sunday (as part of a taper plan I suppose). As part of the swim, I did 100 yards as slow as I could possibly swim as sort of a mental check-in that I can stay afloat with minimal effort should the going get tough Sunday. Strangely, I still did the 1,000 in 19:05 even with the slow 100 in the middle. as hell about Sunday but ready to get to it.

 

[IvanKaramazov]

Show of hands. Who runs the day before a race and how far?

It depends on the race. For a half or a full, I like to get out for a very easy 2 miles or so the day before. I've done total rest the day before also and this isn't the sort of thing that's going to make a big difference, but I just feel a little better getting a couple of shake-out miles in. For a 5K or 10K I would go for total rest.

Really though the only thing that would be clearly wrong would be to hit the track for intervals or bang out a MLR the day before. Whether you do some short, light running or not mainly comes down to personal preference.

_______________________

I did 5 medium-speed miles this morning before work, and it feels like my ankle is close enough to 100% that I can ramp my mileage back up to normal next week. It's still not quite all the way back, so I'm not going to attempt any speedwork until I'm completely confident in it. Easy aerobic running should be no problem though.

 

[prosopis]

Don't want to post too much debby downer crap, but Mom's on her last days now. I had really been struggling with making the decision to move her to Hospice, which we ultimately did on Monday night. It's now clear that was perfect timing since she's been on a rapid decline the past 2 days. This has been a brutal couple of months. I just wish it would hurry up and be over with so she can be finally stop fighting to breathe and be at peace.

My left IT band has been very cranky since my LT run last Thursday. I've only ran two very easy runs on Tue (3mi) /Wed (5mi) this week and can still feel something's there. It's much much better than it was last weekend, but I want to play this safe. So I'm resting again today while getting freaky with the roller.

With everything going on and not running has me climbing the walls. Living vicariously through you guys.... Grue - you ready?!

You and your family remain in my prayers.

 

[prosopis]

My SIL is a very very newbie runner. She has been running off and on here or there but always gets tripped up when she sets a goal for a half marathon.

Its her daughter that I will be pacing at St. Jude.

Anyway...she asked about a book that is more for beginners...I said I would check in here.

I have read Advanced Marathoning and something like that is way too technical as far as what she is looking for.

Any other suggestions on something that is "dumbed" down a bit more for a more casual runner (even someone who may do some run/walk mix for a half)?

Something by Galloway? Or any others you all would suggest for her?

I like Hal Higdon

 

[prosopis]

I got 6 miles in this am. Pre dawn hours are getting cooler. high 80's before sunrise.

 

[tri-man 47]

Show of hands. Who runs the day before a race and how far?

I'll run maybe 2-3 miles (though this year I've had a couple times where I ran 7 miles due to the training schedule). I make them easy miles with some accelerations to rotate the legs strong. Race mornings I tend to need a good 2 miles to loosen up.

--

Sand - looking forward to seeing how you put it all together for the triathlon, given tough training conditions but a lot of hard effort biking.

2Young - great anticipation here for your 5K swim event! I understand your nervousness, but that's a sign that you're pushing your limits, which is a good thing. Just knock off each segment and find a good rhythm as you progress through each stage. You're used to straight swims, so it seems to me you needn't 'break stride' for fluids. Sending good thoughts to Mark as well!

 

[beer 302]

First, Ned my heart goes out to you. I went through this a few years ago with my mom and then my wife's dad. It's tough, prayer and an offer of support is about all I got for you that helps. If you need an ear to bend don't hesitate to ask.

Sand (and anyone else racing this weekend) good luck! Like Ned I've been living vicariously through this thread the last few weeks.

Hang 10, I run the day before but only because of nerves. Couple miles just to get the blood pumping but nothing strenuous.

As for me, got back from the foot & ankle doc this morning and I'm off for another 2 weeks and then physical therapy to see if there is something in my gait that might have caused this and to help strengthen the tendon up so it doesn't happen again. All I've done this week is rode the bike and frankly I'm ready to go play in traffic. I've caught up on more books and Sportscenter this week than I have in the last five years.

 

[Hang 10]

Show of hands. Who runs the day before a race and how far?

It depends on the race. For a half or a full, I like to get out for a very easy 2 miles or so the day before. I've done total rest the day before also and this isn't the sort of thing that's going to make a big difference, but I just feel a little better getting a couple of shake-out miles in. For a 5K or 10K I would go for total rest.

Really though the only thing that would be clearly wrong would be to hit the track for intervals or bang out a MLR the day before. Whether you do some short, light running or not mainly comes down to personal preference.

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I did 5 medium-speed miles this morning before work, and it feels like my ankle is close enough to 100% that I can ramp my mileage back up to normal next week. It's still not quite all the way back, so I'm not going to attempt any speedwork until I'm completely confident in it. Easy aerobic running should be no problem though.

That's interesting that you don't run at all the day before shorter races. I'm doing an 8k in the sand, so it's not a long race but it will be taxing on the legs.

I FEEL like I need to loosen my legs up today but normally never run the day before a race.

 

[koby925]

I do 2-3 easy miles and some strides the day before a race.

Got my foam roller last night and had an off day for the legs. Holy crap it's a workout on the arms just to keep myself balanced so i can roll out on my legs. Unless I'm doing it wrong. Legs feel a bit better today. Going to the beach for a week with my whole side of the family so hopefully I keep the training going...

 

[tri-man 47]

[icon] and beer - you've both mentioned ankle issues. When I do stretching/yoga, one of the things I do is balance on one foot ala 'superman' pose ..arms out, and one leg reaching back. This forces my foot/ankle to do the work of balancing ..the muscles really have to work to keep me balanced. Maybe worth a try?

Hang10 - do well in your race! Will you SandTM the start of a sand 8K? Or take it a bit cautiously so as not to burn out quickly in the soft surface?

 

[Hang 10]

[icon] and beer - you've both mentioned ankle issues. When I do stretching/yoga, one of the things I do is balance on one foot ala 'superman' pose ..arms out, and one leg reaching back. This forces my foot/ankle to do the work of balancing ..the muscles really have to work to keep me balanced. Maybe worth a try?

Hang10 - do well in your race! Will you SandTM the start of a sand 8K? Or take it a bit cautiously so as not to burn out quickly in the soft surface?

I'm going to charge that first mile. The wheels might fall off but I'm going hard tomorrow.