The Official Thread for Runners

[OhioBlue]

Updating on my training, mostly because despite my infrequent posting here on CS I enjoy the board and in particular this thread. It has provided me with motivation, a place to share in others' achievements, and a sense of community with other runners. Since I am almost entirely a solitary runner and don't get to talk much with others about this thing I'm obsessed with, I come here on occasion instead.

Speaking of, if any of you are ever around the U.Co. and feel up for a run along the Murdock Canal Trail with someone, let me know. I did a long run last week with a friend, something I've never done before, and wow did the time fly.

Anyway, progress update and accountability attempt: I am freaking breaking 20 in the 5k this year, dammit. If I don't get it, I'm gonna rage-quit and switch my energy into pursuing a higher table tennis rating. Or what I'll actually do is just keep doggedly pursuing this thing that some people I know can just roll out of bed on any given morning and do with only moderate effort.

I maintained 50 mpw during my base-building phase during fall and into winter. I've dropped that a bit in the last couple months down to 40-45 while I add in quality runs. Mondays are typically tempo days, or some effort designed to increase lactate threshold. Sometimes tempo intervals or in a cutback week maybe a steady-state run. Last few tempos have been 3ish miles at 6:53-7:00 pace. Tuesdays are recovery runs. Wednesdays I do some form of speed work, thus far consisting of hill repeats or 1 min fast/1 min jog reps. Pretty soon here, as I get to about 5-6 weeks from target race, I'll hit the track for 1000s, 800s, and 400s. Maybe a day of mile repeats. Hills have been varied, quarter miles hard uphill then jog/walk down, or 8% grade on treadmill for 2:00 at 7:30 pace x6-8. Thursdays and Fridays again recovery/easy days. Also during the week I have been consistent about strength training with focus on glutes, hips, core. Saturdays are long runs, mostly easy, sometimes with a fast finish or fast middle section. Today I ran a 1:45 over 13.15 miles, which technically is a PR though I've never actually raced a half. Sundays off. Also during the week I do lots of ice/ice bath, rolling, stretching, elevating, etc. Cutback weeks every 4th week. Eating to recover and keeping good fuel in my body. All with this goal in mind, always always always. I can taste it.

But I said that last year too, and came 20 secs away by the last 5k of my 'season.' I've got a few coming up, none of them necessarily ideal courses, but a couple of them good enough, and if I don't get it in one of those, I'll look for more in later Aug, Sept, and Oct. I really don't know what else I can do short of attach myself by rope to ER Cougar in a race and just hold on for dear life. Whether I make it or not though, I gotta say my life is very different in lots of good ways than it was before I started consistently exercising and running at 35. I'm 39 now, but feel in great shape and enjoy having something to focus on and drive for. I'mma get this m'fer done.

[lambdacoug]

Getting old stinks. I run about 18 miles per week, and I'm finding that my achilles tendons are stiffening up each time I run now. Do you suppose I should be stretching? I've never really done much stretching.

What do you think of Glucosamine and Chondroitin? Do they really help lubricate the joints and what not? I wonder if my ankles need a little more of that.

It seems to help me out. My right knee gives me fits, but it seems that with glucosamine and chondroitin that the issues are considerably less. It could also be smarter training and not increasing mileage too fast. Anyway, there's my anecdote.

[Bo Diddley]

Getting old stinks. I run about 18 miles per week, and I'm finding that my achilles tendons are stiffening up each time I run now. Do you suppose I should be stretching? I've never really done much stretching.

What do you think of Glucosamine and Chondroitin? Do they really help lubricate the joints and what not? I wonder if my ankles need a little more of that.

[Moliere]

http://www.runnersworld.com/general-...ws-_-10YearOld

10 year old runs a 1:37 half marathon

When Jeff slowed down for an aid station around 9.5 miles into the race, Noah left him behind and cruised to the finish a couple of minutes ahead of his dad. Noah’s mother, Monica Bliss, also ran the race, and Noah waited for both parents at the finish line, greeting each one with a bottle of water.

[Green Monstah]

Do you work from home?

No, but we have a shower on my floor at work. My gym bag runneth o'er when I run during lunch, but it's pretty convenient.

[MarkGrace]

Do you work from home?

[Green Monstah]

Today at lunch I went on a 7-mile run. It was a little hotter than usual, but there was a stiff breeze, so it wasn't unpleasant. I was crusing through mile 5 and then I hit a wall. I had only eaten some oatmeal this morning, and I may have been a little dehydrated, but I had to walk-run to get to seven miles. Not exactly a confidence booster, but I got across the finish line. Good lesson learned, though.

[Moliere]

Does anyone else upper back aches when running? After about five miles, my back really starts to tighten up (not spasms or anything, just tight achiness). Any tips on prevention and/or remedies?

My back gets a bit tired but no real issues with it. Chances are you aren't doing enough core work to balance out the running. This was part of my problem with my latest injury (IT Band) as apparently my hips/quads/glutes weren't getting the work they needed. I've added in a day or two of Pilates a week along with some minor weight lifting to target my hips/glutes and I do a core class twice a week to work on the back/abs.

[Green Monstah]

Does anyone else upper back aches when running? After about five miles, my back really starts to tighten up (not spasms or anything, just tight achiness). Any tips on prevention and/or remedies?

[Moliere]

I know the type A personality tends to drive through injury, but from a guy older than you, running through injury really isn't a good idea. I did that plenty of times and now after knee surgery, it has been awful getting back. Don't run injured, you will regret it when you age.

My doc actually asked me to run on it. I did and it hurt so I shut it down. He keeps telling me that when it seems good (like it does now) I need to get back out on it.

I definitely have plans to reduce me running mileage and cross train more.

[Topper]

I've got a triathlon coming up in early May, but it's only a sprint with a 5k run, which I could do even when it hurt. The best thing is that I've been focusing on swimming so hopefully I don't have a repeat of what happened in the open water swim at my first tri.

I know the type A personality tends to drive through injury, but from a guy older than you, running through injury really isn't a good idea. I did that plenty of times and now after knee surgery, it has been awful getting back. Don't run injured, you will regret it when you age.

[Moliere]

After 6 weeks of continually rolling/stretching/resting my IT band finally seems to be loosening up. I use to wake up and feel pain when I'd extend my knee. I also feel a bit of pain everytime I used stairs. Stretching and rolling would help a bit, but I never felt like I could do anything very active other than swimming or some limited biking. Well I started to really stretch the thing out, even doing a stretch my chiropractor showed me that would hurt me around the patella when I'd do it. I should have been doing this stretch since day 1 but I didn't because it hurt. Well, this stretch coupled with the Power Yoga really made a difference. My IT band has been feeling really good...in fact I don't feel the constant tightness I was having before. It somewhat feels sore, but it's a soreness that is like a muscle that's been spasming and is now finally relaxing. I'm hoping I'm through the worst of it. I haven't ran on it for 4 weeks and probably won't for another 1-2 weeks. I'm aftraid that if I try it out and it hurts I'll just get depressed about the whole thing again.

The biggest lesson learned is that I need to stretch, especially after my long runs and even just once or twice a day when I'm not running. I also learned that I need to do core body work. The Pilates will hopefully take care of that along with some minor strength training. I've got an appointment with a physical therapist so they can give me a training regimen to strengthen what needs work. My sports medicine doctor though confirmed the knee is fine except for the tight IT Band, so that was good news.

I've got a triathlon coming up in early May, but it's only a sprint with a 5k run, which I could do even when it hurt. The best thing is that I've been focusing on swimming so hopefully I don't have a repeat of what happened in the open water swim at my first tri.

[Joe Public]

You in my neck of the woods? I an heading up to Mammoth this morning where she lives.

She's closer to my neck of the woods.

[BigPiney]

Just ran into Deena Kastor. Pretty cool.

You in my neck of the woods? I an heading up to Mammoth this morning where she lives.

[Joe Public]

Just ran into Deena Kastor. Pretty cool.