JAA
Footballguy
I have and I dont find them all that helpful. There is like a small zone where they work well with a tiny bit of snow. I found them wearing out too quickly for me to be useful over time.
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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
- Start date
SFBayDuck
Footballguy
Who deleted posts?
Yeah, I'm totally confused as to what went on here, but it was obvious I missed something. Which isn't new for me, of course.....
ChiefD
Footballguy
gianmarco wanted to be the first to post on page 500 of this thread. Once he got there, someone deleted some of their posts to knock him back to page 499. This went on for a bit.
SFBayDuck
Footballguy
Ahh, gotcha. Then well played, well played.
I was worried this post deleting was leading to you getting banned again.....
gianmarco
Footballguy
ChiefD
Footballguy
gianmarco
Footballguy
I knew it was coming so I had a couple posts to protect against it.
Then like a whole bunch got deleted and it was back on. With active posting and quoting and deleting, I was laughing this morning.
The Iguana
Footballguy
Ok... started to post this a couple times but decided to make it happen first... I had intended to "turn it up a notch" last week but real life got in the way as well as the weather and I actually only ran twice then.
This week I've run 4 of the 5 days - MTRF. I always planned to take Wednesday off and luckily that was so because life happened anyway. Wednesday I actually kept thinking about if I was going to maybe be able to "sneak one in" but I think my body appreciates the day off. Plan to run tomorrow but depends on how this snow storm goes and I've got a pretty big project at home to start tackling anyway so we will see what happens.
Haven't fully mapped out a plan of what I want to do yet as workouts but starting this week, I plan to bump up the runs from basically 2.9 times a week to something like 4.5 times a week - actually more like "cardio workouts" to 4.5. I may mix in some of the "crossfit fitness" classes to combine some cardio with some strength work. Then also plan to start doing a couple days of light to moderate lifting as well.
Runs this week all felt AWESOME. All of them were right at 5 mile runs and 3 of them were at about 9 min/mile pace. Monday was a little slower. But the last 2 days I've even carried on a conversation in the last half of the runs - about the last 2 miles or so - and that is even with bumping up the speed on the treadmill a few notches about the same time.
Considering where I started basically 4 months ago, I'm pretty happy. If I do get out tomorrow for a decent length run, I can basically match my best month to date on 19th of the month - and I'm doing them far faster than when I started. Compared to many my pace is still plenty modest but I'm one happy son of a gun! I'm sure eventually I'll hit a point that the improvements start to slow down (or even slide the wrong way) but for now, I'll take it.
This week I've run 4 of the 5 days - MTRF. I always planned to take Wednesday off and luckily that was so because life happened anyway. Wednesday I actually kept thinking about if I was going to maybe be able to "sneak one in" but I think my body appreciates the day off. Plan to run tomorrow but depends on how this snow storm goes and I've got a pretty big project at home to start tackling anyway so we will see what happens.
Haven't fully mapped out a plan of what I want to do yet as workouts but starting this week, I plan to bump up the runs from basically 2.9 times a week to something like 4.5 times a week - actually more like "cardio workouts" to 4.5. I may mix in some of the "crossfit fitness" classes to combine some cardio with some strength work. Then also plan to start doing a couple days of light to moderate lifting as well.
Runs this week all felt AWESOME. All of them were right at 5 mile runs and 3 of them were at about 9 min/mile pace. Monday was a little slower. But the last 2 days I've even carried on a conversation in the last half of the runs - about the last 2 miles or so - and that is even with bumping up the speed on the treadmill a few notches about the same time.
Considering where I started basically 4 months ago, I'm pretty happy. If I do get out tomorrow for a decent length run, I can basically match my best month to date on 19th of the month - and I'm doing them far faster than when I started. Compared to many my pace is still plenty modest but I'm one happy son of a gun! I'm sure eventually I'll hit a point that the improvements start to slow down (or even slide the wrong way) but for now, I'll take it.
The Iguana
Footballguy
Actually the matching the distance thing is probably a misnomer. My tracking early was pretty terrible - partially from using different devices and partially from having issues with my phone losing the gps signal but oh well. I'll still count it!
Important part is that 9 minute miles for 5 and 6 miles at a time feels mostly comfortable. It wasn't long ago that 10 minute miles hurt by the end of those distances.
Important part is that 9 minute miles for 5 and 6 miles at a time feels mostly comfortable. It wasn't long ago that 10 minute miles hurt by the end of those distances.
gianmarco
Footballguy
The other one I've noticed is when I'm driving by someone running and constantly get jealous, thinking I wish I was out there doing the same thing. Even if I already ran earlier that day.You have officially made a lifestyle change. When you get to this point where you need to run, you've crossed that threshold.
Congrats.
bushdocda
Footballguy
I wrestled with the volume and intensity and frequency increase last year and was concerned about it throughout. But taking the easy runs truly easy was not hard for me and it gave me the recovery to push the quality days but was hard. I see a lot of posts on the Hansons FB page struggling with keeping easy pace easy enough. The beginner plan is really more of an intermediate plan seems to be consensus.
Zasada
Footballguy
Thanks! Runner tracking here: http://results.houstonmarathon.com/2019/?pid=tracking
Bib number 3756, which you have to input. I don't think I can link directly to me.
I just read an article that Jim Walmsley is running the HM. Apparently Houston attracts a number of elite half-marathoners. I'll wave "good luck" to them from the back of the corral!
Injury is frustratingly nagging. Hard to pin-down as well. For a while I thought it was my knee but after massaging around I think it's more my calf. It's not terribly restrictive (I'm not limping) but I wish it was gone by now. Will just have to power through it and hope it doesn't get much/any worse during the race.
Weather forecast is 2C (35F) with a 15kph (10mph) wind from the NW. Apparently choosing Houston for the warmer weather isn't working out this weekend. But at least no rain is forecast. I would prefer 10C (50F) so that I could run in shorts but beggars can't be choosers. Better 2C than 20C.
Breaking-out the speed tights again...
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ChiefD
Footballguy
SFBayDuck
Footballguy
Ahhhhh yeah! Get to runnin'Superior 100: IN
But holy crap the race field is getting ridiculously more competitive. Time to get to work.
Good luck, @Zasada. Walmsley has been targeting this as a qualifier for the Olympic Trials, which is a sub-1:04. He's been knocking out workouts like this one while still running 100+ miles a week with a decent amount of vert (by most standards).
ChiefD
Footballguy
The Iguana
Footballguy
First good luck!
I used to not be a big fan of running in the cold but have come to love it being about 30 to 35 degrees - as long as it is dry and not too windy. Part of that is the tights I got. I love those things!
SFBayDuck
Footballguy
The Best Running Tech From CES 2019
Have any of you used a version of the bone conduction headphones? I've tried them at the store, but never in the field (or on the trails).
Have any of you used a version of the bone conduction headphones? I've tried them at the store, but never in the field (or on the trails).
JAA
Footballguy
The Iguana
Footballguy
Haven't used them yet but actually was just talking to a guy at work this week about them. He had some and loves them. I just started looking into them to see about getting a pair
gianmarco
Footballguy
Not sure if any of you have gone through this, but my right quad has been killing me lately. Just really tight and tender. I've tried stretching and just not getting anywhere with it.
The problem is every run it starts getting really tight by about 2 miles and then the outside of my right knee starts really hurting. If I stop and do a quad stretch, the pain is gone but that only lasts for a couple minutes and keeps coming back. The cold weather certainly isn't helping. I'm getting through my runs but it's not comfortable and it's why I can't get much further than 5-6 miles right now. I know it's the IT band causing the knee pain and it's getting tightened by the quad.
I just massaged the hell out of it tonight and kept stretching it but I just don't seem to be getting anywhere. I read something about doing a hard, fast downhill run to cause the muscle to overwork and then it'll get better as a result.
Just curious if any of you have had similar and any suggestions.
The problem is every run it starts getting really tight by about 2 miles and then the outside of my right knee starts really hurting. If I stop and do a quad stretch, the pain is gone but that only lasts for a couple minutes and keeps coming back. The cold weather certainly isn't helping. I'm getting through my runs but it's not comfortable and it's why I can't get much further than 5-6 miles right now. I know it's the IT band causing the knee pain and it's getting tightened by the quad.
I just massaged the hell out of it tonight and kept stretching it but I just don't seem to be getting anywhere. I read something about doing a hard, fast downhill run to cause the muscle to overwork and then it'll get better as a result.
Just curious if any of you have had similar and any suggestions.
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Brony
Footballguy
Sounds like you got some knot that is not easily accessible. I would first try a pt sports massage place that can get in super deep.
bushdocda
Footballguy
ChiefD
Footballguy
Do you have a foam roller and used it on your IT band so hard that you scream like a little girl?
If not, get one.
ChiefD
Footballguy
So all that planning earlier this week went into the toilet. The cold front is coming in a day early, so my Saturday 10 miler turned into a Friday 10 miler. Turned out to be a good move.
Was 37 when I started, and had a cold rain at the end. Currently snowing and tomorrow morning is going to be ice cold.
So my rest day will be tomorrow instead of Sunday. Looking forward to it. And then an easy 5 miler on Sunday morning. Followed by a day of food, drinks, and build up to the Chiefs game.
Pray for my Chiefs. Been waiting a lifetime for this game.
Was 37 when I started, and had a cold rain at the end. Currently snowing and tomorrow morning is going to be ice cold.
So my rest day will be tomorrow instead of Sunday. Looking forward to it. And then an easy 5 miler on Sunday morning. Followed by a day of food, drinks, and build up to the Chiefs game.
Pray for my Chiefs. Been waiting a lifetime for this game.
gianmarco
Footballguy
Yeah, definitely some quad trigger points. I just can't get them out. Might have to go this route.
@ChiefD, we have a foam roller, but this is in my quad. I can barely touch parts of it and I tried full quad stretches without relief. I can roll out the IT but that's not where this starting.
gianmarco
Footballguy
Quad pain article
DIAGNOSIS: QUADRICEPS PAIN
PRESCRIPTION: BRISK DOWNHILL RUNNING
In June 2007, I developed severe quadriceps pain. In the space of three weeks, my 5K time slowed by 2 minutes. My long run dropped from 15 miles to 5. I couldn’t run intervals. Couldn’t run on cement. Couldn’t walk up or down stairs at all.
I tried changing running shoes. I iced my quads after every workout. I stretched more. When that didn’t work, I stretched less. I gobbled Advil. Chased it with aspirin. Choked down handfuls of vitamins A, C and E. And finally quit running for a month.
When I returned to training, nothing had changed. My quads still ached.
Desperate, I resorted to a “cure” I’d read about on the internet. But it sounded so preposterous, so incredibly counterintuitive, that I held little hope for success.
This is what I did: I jogged 2 miles up a fire trail in the nearby San Gabriel Mountains, and then I turned around and raced back down the trail at tempo effort. Before I’d gone half a mile, there were tears in my eyes. At a mile, I was mewling like a lost kitten. At the bottom, I hobbled to my car, certain that I’d done irreparable damage.
Three days later, my quads were as good as new. No, that’s a lie. They were better than new.
“Running downhill can cure quad pain once a runner’s legs adapt to the eccentric overload caused by the activity,” says Tom Schwartz, coach and coauthor of Build Your Running Body. “Initially, the soreness caused by downhill running can be quite harsh. A parallel is the soreness caused by starting a new weight training regimen. Soreness is caused by the lowering of weights, which is the eccentric loading. Lifting weights, which is concentric loading, doesn’t cause soreness.”
With concentric loading, our muscle shortens. When we perform dumbbell curls, a concentric contraction of our biceps bends our elbow, bringing our hand toward our shoulder.
Eccentric loading occurs when muscles lengthen and shorten at the same time. When we run, our quadriceps contracts when our foot touches the ground. This stabilizes our knee and stops us from collapsing. But even stabilized, our knee bends slightly, stretching our quadriceps as it shortens. This eccentric tug-of-war creates enormous tension in our quads.
Brisk downhill running increases the eccentric load on our quads, causing more muscle damage. The good news is that once our body repairs this damage, we’re left with quads that are pain-free, stronger and protected from further injury for up to six weeks.
Schwartz recommends running 20-to 30-second repetitions down a 3 percent grade at about 1500 meter–3K race speed. He suggests four repetitions for the first session, six reps a week later, and an additional two reps each week until reaching a maximum of 12. It’s important to note that easy downhill running will not provide the same effect.
When I suffered a new bout of severe quadriceps pain again, I went back to my fire trail and ran the same 2 miles of hard downhill. Two weeks later, I took first place in the national masters 10K cross country championships.
DIAGNOSIS: QUADRICEPS PAIN
PRESCRIPTION: BRISK DOWNHILL RUNNING
In June 2007, I developed severe quadriceps pain. In the space of three weeks, my 5K time slowed by 2 minutes. My long run dropped from 15 miles to 5. I couldn’t run intervals. Couldn’t run on cement. Couldn’t walk up or down stairs at all.
I tried changing running shoes. I iced my quads after every workout. I stretched more. When that didn’t work, I stretched less. I gobbled Advil. Chased it with aspirin. Choked down handfuls of vitamins A, C and E. And finally quit running for a month.
When I returned to training, nothing had changed. My quads still ached.
Desperate, I resorted to a “cure” I’d read about on the internet. But it sounded so preposterous, so incredibly counterintuitive, that I held little hope for success.
This is what I did: I jogged 2 miles up a fire trail in the nearby San Gabriel Mountains, and then I turned around and raced back down the trail at tempo effort. Before I’d gone half a mile, there were tears in my eyes. At a mile, I was mewling like a lost kitten. At the bottom, I hobbled to my car, certain that I’d done irreparable damage.
Three days later, my quads were as good as new. No, that’s a lie. They were better than new.
“Running downhill can cure quad pain once a runner’s legs adapt to the eccentric overload caused by the activity,” says Tom Schwartz, coach and coauthor of Build Your Running Body. “Initially, the soreness caused by downhill running can be quite harsh. A parallel is the soreness caused by starting a new weight training regimen. Soreness is caused by the lowering of weights, which is the eccentric loading. Lifting weights, which is concentric loading, doesn’t cause soreness.”
With concentric loading, our muscle shortens. When we perform dumbbell curls, a concentric contraction of our biceps bends our elbow, bringing our hand toward our shoulder.
Eccentric loading occurs when muscles lengthen and shorten at the same time. When we run, our quadriceps contracts when our foot touches the ground. This stabilizes our knee and stops us from collapsing. But even stabilized, our knee bends slightly, stretching our quadriceps as it shortens. This eccentric tug-of-war creates enormous tension in our quads.
Brisk downhill running increases the eccentric load on our quads, causing more muscle damage. The good news is that once our body repairs this damage, we’re left with quads that are pain-free, stronger and protected from further injury for up to six weeks.
Schwartz recommends running 20-to 30-second repetitions down a 3 percent grade at about 1500 meter–3K race speed. He suggests four repetitions for the first session, six reps a week later, and an additional two reps each week until reaching a maximum of 12. It’s important to note that easy downhill running will not provide the same effect.
When I suffered a new bout of severe quadriceps pain again, I went back to my fire trail and ran the same 2 miles of hard downhill. Two weeks later, I took first place in the national masters 10K cross country championships.
gianmarco
Footballguy
Hate when things should be obvious and it takes a bit to realize.
When I had my ACL surgery on the left, I was having just bad aching about 2-3 weeks out and difficulty with range of motion until my PT and I realized I had awful trigger points in my quad. Worked them like crazy, did some muscle relaxant and suddenly it was all gone. Went from limited knee flexion to full flexion instantly.
That's exactly what I'm having now and I haven't realized it. It's been there for at least a couple weeks. Every run, my lower legs just feel stiff and sore. Waking up and there's just a general ache and almost heaviness. After working the quad last night, just getting up now and it is definitely that. If you've never had it, it's a strange ache that hurts almost everywhere else other than the quad, which only hurts when you touch it. And I can't squat right now. I also can't fully flex my knee without significant discomfort.
Going to try a few days of a muscle relaxant and hopefully that will help clear it up. No idea what started this as the only time I can ever remember having this was post-op on that left side. This is actually both legs but the right is definitely worse, so I must have done something. Might have been running some of the hills I did over the past couple weeks?
Oh well, not a big deal, but it'd be nice to get this fixed soon. Certainly something I can run through, just a pain tolerance which isn't enough to keep me out, being a BMF and all.
When I had my ACL surgery on the left, I was having just bad aching about 2-3 weeks out and difficulty with range of motion until my PT and I realized I had awful trigger points in my quad. Worked them like crazy, did some muscle relaxant and suddenly it was all gone. Went from limited knee flexion to full flexion instantly.
That's exactly what I'm having now and I haven't realized it. It's been there for at least a couple weeks. Every run, my lower legs just feel stiff and sore. Waking up and there's just a general ache and almost heaviness. After working the quad last night, just getting up now and it is definitely that. If you've never had it, it's a strange ache that hurts almost everywhere else other than the quad, which only hurts when you touch it. And I can't squat right now. I also can't fully flex my knee without significant discomfort.
Going to try a few days of a muscle relaxant and hopefully that will help clear it up. No idea what started this as the only time I can ever remember having this was post-op on that left side. This is actually both legs but the right is definitely worse, so I must have done something. Might have been running some of the hills I did over the past couple weeks?
Oh well, not a big deal, but it'd be nice to get this fixed soon. Certainly something I can run through, just a pain tolerance which isn't enough to keep me out, being a BMF and all.
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ChiefD
Footballguy
Hard to say for sure. When you start running and have been at it awhile, it becomes harder to separate soreness from injury. I pretty much have leg soreness daily. And there have been days where I certainly question whether I have a muscle injury. But it seems like I can usually run through it.
But I’ve had a sore right hammy and glute for a couple weeks now, but hasn’t been enough to shut it down.
In your case, you know your body and do what is smart. We don’t need you wussing out in June and being just a driver and cheerleader. I personally don’t want to see you in a skirt and pom-poms.
Juxtatarot
Footballguy
gianmarco
Footballguy
More like I can't do this because it's painful.
I've got several trigger points near the knee that are exquisitely tender to any touch. I spent about two hours last night while watching TV trying to get them out. I might pass out if I try to foam roll it now.
gianmarco
Footballguy
Yeah, this isn't an injury at all. I'm 100% positive. Which is why I've run through it and just kept up the stretching. I just didn't realize it was all the quad and how bad it was until yesterday. Just need to get the tightness out. All pain threshold. Was just wondering if anyone else had this and how they were able to get it out. I might just have to suck it up and foam the quads. I'll have a few drinks first if I go that route. But a couple days of Flexeril should also do the trick with much less pain (just sleepiness).
No wussing out here although I might still do pom poms.
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Juxtatarot
Footballguy
-OZ-
Footballguy
Yep.
You have to be in the right place for it. First go round was great, and it works. Second time? Failure, but we live and learn.
jb1020
Footballguy
I’ve never even heard of these, but I’m in. I got some Bose ear buds for Christmas I’ve enjoyed, but I did have the thought that I can’t hear #### around me. I don’t run on busy roads very often, but it’s still concerning. I still have 2 weeks to return the Bose to amazon.
I run around the neighborhood a lot and my kids ride their bikes. I have to pull the buds out to hear anything they say. The ear buds are super uncomfortable with a beanie on too.
Going to Best Buy and on a long run this afternoon...will report back.
JAA
Footballguy
Solid week of 5 hours of bike, 2.5 of run, 2 hours of weights and 1.75 hours of swim.
I am pretty tired, but my “reward run” as I like to refer to it after my longish bike this morning was fantastic. My wife was bogarting the treadmill and I didn’t want to wait. Threw on my cold weather gear and went on. Run felt amazing and spirits are high. I will log this week as a win
I am pretty tired, but my “reward run” as I like to refer to it after my longish bike this morning was fantastic. My wife was bogarting the treadmill and I didn’t want to wait. Threw on my cold weather gear and went on. Run felt amazing and spirits are high. I will log this week as a win
JAA
Footballguy
Nothing in quads ever. That sounds horrible. Any chance it could be nutrition? What color is your pee? It should not be clear. Make sure you are getting iron and not anemic. If you aren’t sure you could always overdue the salt before and during the run. For me, I found I was never really thirsty, I was missing salt/electro lights.
Im assuming you are foam rolling your quad at night? What about hip flexors? Maybe undue strain from tight hips?
Good luck, I don’t envy you
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JAA
Footballguy
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Zasada
Footballguy
I use the Plantronics Backbeat Fit and they're awesome. Stay on my head, wireless, and I can still hear my surroundings. They're not bone-conducting but an option if those don't work out.
ETA: 501
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gruecd
Footballguy
gruecd
Footballguy
gruecd
Footballguy
A tad more windy than I'd like, but otherwise perfect. Still shorts weather for me!
Good luck!
MAC_32
Footballguy
Happily surprised I got in 32 miles, all of which were in the snow, before this storm. Long range models are indicating there may be quite the freeze beginning in about a week, so hoping I can repeat this week - after a couple day hibernation that began about an hour ago.
Now what's first. Wine or bourbon...
Now what's first. Wine or bourbon...
