The Official Thread for Runners

[OhioBlue]

I still haven't posted my gait analysis particulars - not what they said so much as how they did it. I think a few people may be interested in some of the stills/video - I just the media back from the lab.

Niku I'm definitely interested. In fact at some point I'd like to have something similar done. Asking the guy at the shoe store just isn't going to cut it. I was meaning to ask you where you go for something like that, cost, and other relevant details.

[Sea Chicken]

I did my first long run for the Pocatello Marathon in September. I'm only going to be able to get in 3 long runs before then with vacations, etc. I decided that since I always feel like death after 20 miles in a marathon, I'd increase the mileage of my long runs to 25 miles. Interesting thing -- after 20 miles, I felt like death. I kept my pace in the 7:30s - 7:40s through mile 20 then went south. The next 4 miles were 8 to 8:40 and mile 25 was at 9:06. It will be interesting to see if I can hold on better in the next two.

[OhioBlue]

I echo Nik's advice especially related to tempo runs. As new as you are to running, you want to be careful with speed work. But tempo runs will help you immensely in holding faster speeds. Just google tempo runs and several good articles will pop up regarding how to do them properly. The simplest way to go about them is to run at a comfortably hard pace for 20 minutes. Comfortably hard meaning a pace you could hold for about an hour but it's difficult enough that you'd like to stop. That McMillan calculator Nik mentioned will give you a nice range in which to run your tempos.

+1 on the tempo run. It's my favorite training run. I'd recommend a 10-15 minute warmup (slow/easy pace) first before building to the tempo speed. Also doesn't hurt to give yourself a 10 minute cooldown as well. For me personally, I never feel better (tired but invigorated) after a run than I do after a good tempo run.

[Pheidippides]

+1 on the tempo run. It's my favorite training run. I'd recommend a 10-15 minute warmup (slow/easy pace) first before building to the tempo speed. Also doesn't hurt to give yourself a 10 minute cooldown as well. For me personally, I never feel better (tired but invigorated) after a run than I do after a good tempo run.

In fact, if you feel any other way, that's a sign you are doing it wrong.

[Pheidippides]

Niku I'm definitely interested. In fact at some point I'd like to have something similar done. Asking the guy at the shoe store just isn't going to cut it. I was meaning to ask you where you go for something like that, cost, and other relevant details.

I'm lucky in that we have a very sophisticated sports medicine lab that the general public has access to. I have to think any large city would have something similar.

Here's a link to their packages and pricing. I did the advanced runner package, which ain't cheap, but what I learned was worth it.

http://ironman.memorialhermann.org/orthopedic-surgeons-and-sports-medicine/human-performance-pricing-packages/

[OhioBlue]

I'm lucky in that we have a very sophisticated sports medicine lab that the general public has access to. I have to think any large city would have something similar.

Here's a link to their packages and pricing. I did the advanced runner package, which ain't cheap, but what I learned was worth it.

http://ironman.memorialhermann.org/o...cing-packages/

cool, thanks. I'll have to look around the area to see if there is anything like this in UT county or SLC.

[bluegoose]

Niku I'm definitely interested. In fact at some point I'd like to have something similar done. Asking the guy at the shoe store just isn't going to cut it. I was meaning to ask you where you go for something like that, cost, and other relevant details.

I think that you are still in Utah, right? While I live 800 miles away from you and many of the locals can probably give you better advice, one of the top sport medicine clinics in the country is just up the road from you in SLC. TOSH has some top notch physicians and sports medicine professionals, including Max Testa who is the team doc for Cadel Evans and pro biking team, BMC. I know that they do bike fittings there, so I would imagine that they also do gait analysis.

[PaloAltoCougar]

Thanks, nik and bg. I'll start on this immediately, although I remain curious why I'm engaging in this form of self-abuse....

[bluegoose]

Thanks, nik and bg. I'll start on this immediately, although I remain curious why I'm engaging in this form of self-abuse....

Unless there is another BG in this thread, don't count me in with those ruffians suggesting tempo runs. And don't let them fool you - they hurt. Like Steel mentioned, a tempo run should take you right up to your lactate threshold and keep you there for a certain amount of time.

No. For me, I'm either a runner or a cyclist, depending on the time of year. Currently I am running about twice a week for 3-5 miles and no more. I'd rather get a root canal than do a tempo or interval run right now.

[PaloAltoCougar]

Unless there is another BG in this thread, don't count me in with those ruffians suggesting tempo runs. And don't let them fool you - they hurt. Like Steel mentioned, a tempo run should take you right up to your lactate threshold and keep you there for a certain amount of time.

No. For me, I'm either a runner or a cyclist, depending on the time of year. Currently I am running about twice a week for 3-5 miles and no more. I'd rather get a root canal than do a tempo or interval run right now.

Whoops, I meant OB. See what running is doing to me? My few remaining brain cells are dropping like flies. Thanks for the different take. And after the Disney Half, I'll cut back to <ten miles a week running, and spend the rest of my time pushing a few weights and riding through the East Bay hills; much more to my liking.

[Pheidippides]

Unless there is another BG in this thread, don't count me in with those ruffians suggesting tempo runs. And don't let them fool you - they hurt. Like Steel mentioned, a tempo run should take you right up to your lactate threshold and keep you there for a certain amount of time.

No. For me, I'm either a runner or a cyclist, depending on the time of year. Currently I am running about twice a week for 3-5 miles and no more. I'd rather get a root canal than do a tempo or interval run right now.

I thought that too until I actually had a root canal. Give me a full set of Yasso 800s anytime.

[Joe Public]

Working my way up to my first half marathon, I have no idea what to do about pacing. I'm building up the miles (a ten miler last week, plus three short runs of around three miles), but have no plan for improving speed. This morning I ran five at a comfortable pace (9:40 or so) but in the fifth mile I ran a 440 at a better than 7:00 pace (couldn't sustain that forever, certainly). Any great ideas for what to do with one or two of my weekly shorter runs to improve speed and/or find a good tempo I can maintain for 13 miles?

I also need to get in a couple of long rides with lotsa climbing this week and early next, to prep for the assault on Donner Summit with my fellow Cuffers a week from Saturday, after which I can concentrate on running for the following month.

I'm late to the discussion on this one, but I'll still echo what was said. With the Higdon marathon training schedule, I ran what he called a sorta-long run in the middle of each week. I used that day to get a little speed work in. If I were running eight miles on that day, I would use the first mile as a warm-up with an easy pace. I then opened it up for the next two miles, back to regular pace for two miles, fast again for two miles, then a cool-down mile to finish it.

As far as the pace, I tried to go fast enough that my lungs were maxed out but not so fast that my legs were getting heavy. I figure that must be close to lactate threshhold. It took a couple of weeks for my legs to get used to doing it, but I'm glad I did. Once I added these workouts to my schedule, my long-run pace started to drop even though I maintained the same perceived exertion. Also, the variety made it a day I anticipated.

[OhioBlue]

I think that you are still in Utah, right? While I live 800 miles away from you and many of the locals can probably give you better advice, one of the top sport medicine clinics in the country is just up the road from you in SLC. TOSH has some top notch physicians and sports medicine professionals, including Max Testa who is the team doc for Cadel Evans and pro biking team, BMC. I know that they do bike fittings there, so I would imagine that they also do gait analysis.

Thanks, I'll look into that.

[SteelBlue]

A local summer race series kicked off last night. I'd had yesterday's 4.3 mile (random, I know) race on my calendar since January as the course is flat and would be a good opportunity to push and test my current fitness levels. I ended up getting 4th in my age group (40 and up) coming in at 29:32. That 6:52/mile pace is something that I haven't done since I was in my early 20's. I'm really happy about it.

[BigPiney]

A local summer race series kicked off last night. I'd had yesterday's 4.3 mile (random, I know) race on my calendar since January as the course is flat and would be a good opportunity to push and test my current fitness levels. I ended up getting 4th in my age group (40 and up) coming in at 29:32. That 6:52/mile pace is something that I haven't done since I was in my early 20's. I'm really happy about it.

Wow, nice job. Does this mean you improved your 5k time in the process from last years time trials?