Running • Page 34

Thanks for the tips. Yeah I'm doing 7-8 exercises right now. Planks, side planks, supine leg lifts, and a few others. I'll add in some twisting exercises on my next set as I've read on some exercises with those as well. Also I think a medicine ball and a small set of adjustable dumb bells are in my future. Been wanting to get some for awhile. Kinda want to join the good gym around here since they have a pool and I could actually cross train on recovery days with swimming and still have access to their gym, but it's $45 a month and I'm just not sure....

Good ol' NRC. Check out Hal Higdon Training Programs

Click through the various levels of his training for the half marathon and you might find a good regime to get on. You'll have to do "open runs" or set the distance you want to do each time on NRC, but I think the training plans he laid out, and the dialog around each is on point. I'm just now trying to follow the "marathon advanced 2" plan for a marathon at some point next year.

My goal is to do a local trail 50k in late February, but IDK if truly I'll be ready for that by that time. I think I can get it done for sure, since I know there is a lot of walking involved with ultras on the trails(like walking hills and very technical sections), but I still don't know. I really want to do it. Waiting til January to sign up if anything.

 

Sounds like you have a good start then. In terms of the gym, I definitely support the idea of cross training and using different muscle groups. I think the most important thing in terms of the gym membership is just being realistic with your life currently and the commitments you already have or will have in the near future. Work/school and training for distance running is already a lot. Not to mention any outside interests or relationships. Obviously, if you have the time to make it all work, the gym can be a great thing to have at your disposal. It was huge for me a year ago, but with moving I haven't picked up a new one. But I have enough things at my place where I can still get exercises in.

 

Yeahhhhh I don't do much besides work, run, and do things around the house haha. It's about 25 minutes out of the way, but I will give me something to occupy my time a few times a week.

 

If that's the case I say going to the gym three days a week to start is a really good plan at least in terms of strength and cross training. Maybe add an extra day or so for swimming on a recovery day. If you give your core some consistent focus after a strength or swimming workout, you will notice a lot of changes in your running ability. Adding in the right amount of strength and you will take off further. You get the diet going on top of those things with the mileage and you are in real business. Where the core really helps is with your running posture and your hips. You will have better alignment and mechanics, and when you are deep in a run, you won't be hunching or getting sloppy form. This becomes a compounding detriment as you keep going if you lack those things. It's one of those things if you invest the time (the right way) you will notice a real tangible payoff.

 

Have some much needed new shoes coming my way. Went with a pair of Altra Escalante's, super excited to go out with them.

 

I did 19.25 miles yesterday in 3 hours, another new record for distance. Felt crippled at the end, could barely walk up the stairs but today I actually feel quite fresh and should be good to run again tomorrow, which is great. I also need some new shoes though, good job Christmas is coming!

 

I haven't tried them on yet, but the Escalante's are something I'm eyeballing for next year when I need to re-up from all the good things I've heard about them. I've got some Altra Olympus 2.5 trail shoes coming tomorrow. Hope I didn't buy 1/2 too big. We will see.

Nice running @5Stories. I'm going to be putting in those distances here soon.

Did a v easy pace Christmas light run through a richie-rich neighborhood tonight. Cool hanging with the running crew. Rest day tomorrow for me. I'll be doing 9.3 miles on the trail Thursday morning, and then another 6-9 on Friday on the "Pinhoti" trail. I can't say no to group trail runs when I'm not working. It'll screw up my plan for a long run on Saturday, but the work on the trail will mostly make up for it.

 

I forgot about this thread. Was fun reading through the many pages since my first/last post.

I ran my first half marathon at the end of September. I wanted to go under 1:30:00 for sure, was shooting for sub-6:40/mile pace as a secondary goal and best case scenario was 6:30-6:35/mile pace.

I ended up finishing in 1:28:48 (6:46/mile). Was on pace to go sub-6:40/mile but the unseasonably hot temps here in Chicago (86° at the gun) got the best of me towards the end. They also started me in the last corral -- behind the 3:30:00 pacer -- so that didn't help either. Was my first taste of a race over a 10K and absolutely loved it. I know they're completely different beasts than a half but now i'm now moving to training for marathons and ultras!

Also looking for a recommendation on winter running shoes. I have an old pair that needs replacing so I'm wondering what those in climates with snow/ice are wearing these days? Being that I live in the city of Chicago, it's 99% pavement that i'm running on.

 

Incredible time, nice one.

 

Unless you are moving over to trail running, I would just keep running in what you normally would. Whether it's basic trainers or something lighter, it won't matter because unless you accidentally step in a deep puddle your feet are getting wet regardless. Some people beef up their sock game in the winter though. I stick with what I normally do and have had no issues unless you have the wet slush going on, but other than not going out there isn't much you can do about that. I think it's more important to find a shoe that makes sense for ultras if that's the route you're heading in.

 

I only post in here when I'm injured, haha but this year, more than any other year, I've noticed my body has just been riddled with injuries. Not sure if it's because I'm in my 30s and my body just can't handle the workload that my younger self could or if I'm just not resting/treating property (probably the latter). But I went from ankle tendinitis in March through May, to hamstring issues in the summer to knee problems (both knees) and now I'm fairly certain I'm dealing with Metatarsalgia, where I get a pain in the ball of my left foot every time I run or push off. Been icing the top and bottom of my foot for the past week or so and seems to be doing a little better, but I just can't seem to get 100% at all this entire year and it's been really frustrating.

 

Thanks!

Yeah, that's typically what I do for winter running. Just figured I'd see if anyone did anything different.

 

Depending on how active you are and how much stress you are putting on your body you may require longer/more in depth stretching routines. I would suggest pilates and yoga, but most men don't want to do those things. And there could be some tweaks to your strength training if you are going to the gym. It would also depend too if you have been getting injuries throughout the year, that you are returning too soon and your body is compensating, thus causing new injuries. There are lots of reasons that are on the table for your situation.

 

I'm about to turn 32 and have been very lucky with injuries. I know there is a lot you can do to prevent injuries (warm up, cool down, stretch, foam roll, ice baths, etc.) but I think a lot of it just comes down to the individual person (weight, running form, other training, genetics, etc.). Historically, I have been very very bad at doing any of that preventive stuff, yet I haven't had a single injury of any kind in all my years of running. It will probably catch up to me at some point (especially if I start training for marathons and ultras), so I've been much better at it lately, but running 200 miles/month with no stretching says I should have gotten injured at some point.

 

I think it's definitely an overuse issue and one thing leads to another type of thing. Playing full-court 5 on 5 basketball 3 times a week...every week, all year round is just excruciating on my body. I rarely take any time off, so it's constant twisting, turning, cutting, sprinting, jumping, running, etc. over and over and over again. I used to run a few miles a day in between as well, but kind of cut that out because soreness levels have increased over the past few years as I have gotten older.

I have a 'pre-game' routine before I play where I'll jog a few laps, then stretch my calves, hamstrings, groin, ankles, etc but I don't stretch much in between days, although I have started to more with the recent string of injuries. Ice (and Motrin) has become my best friend this year. Constantly icing.

Smart thing for me to do would just shut it down for a period of time or just decrease from 3x a week to 2x a week but it's just hard for me to not be active, plus it's just extremely fun to play so it's kind of like the highlight of my day/week.

 

I read somewhere that stretching before a run is more harmful than good, so I listened to that advise and don't bother lol

 

I never do static stretching before a run. After doing some light jogging, I will occasionally do strides and dynamic stretching. This is close to what I do -- How and Why You Should Warm Up Before a Run

 

@5Stories It’s kind of true. Most people would do static stretching before a run and that doesn’t really help. However, doing an active stretching routine is really quite nice and gets things loosened up properly.

I’d say applying some of that to basketball would help, but you still want to do a lot of other stretching with bands and foam rollers since basketball uses different muscle groups.

 

Hit up the pool for the first time. Did about 17 minutes of on-purpose swimming overall. Pretty sure I’m going to get a membership to make that part of my routine. It felt so good during and after the fact.

 

I wish I could do more exercising in the pool, but I just never have the time. My gym has two pools (indoor and outdoor).

 

That's why I jog some laps before stretching. You should never stretch cold, because yes, that can be more harmful than good. But once my body is warm and loose, that's when I'll stretch. Mind you, if I were to run a few miles, I probably wouldn't stretch much beforehand. But if I'm playing sports, then I'll most definitely stretch before playing after a jog.

 

To those that celebrate, Merry Christmas! Hope EVERYONE has had a great holiday season.

One thing I was thinking about in my post present haze was what sort of running schedule one should have when they aren’t training for something specific? I really hate not having a training plan to follow so wondering if anyone has any advice. Like I said before, will be running marathons/ultras next year.

 

I normally have something lined up, just to keep me focussed especially as there's always a tonne of events in London so probably not the best person to answer this. But I guess the times I have been in that sort of position, I've just made sure I run whatever feels like the minimum amount to maintain my level, so like making sure I go out 3-4 times a week, even if it's just for 30 minutes each time. Setting those sorts of goals, whatever would suit you. And varying it up between intervals and just slow and leisurely, and trying some new routes.

I went to to Christmas day parkrun this morning, about 110 people which is much less than normal so it was a good chance for me to place higher . Ended up 20 seconds short of my PB so a reasonable effort. Also got some nice running swag for Christmas: new shoes, long sleeved shirt, tights, thin waterproof jacket. All quite stylish looking as I'm a bit sick of dressing up all flourescent like a traffic warden/officer.

 

Based on how well I do with a schedule and the fact I live in a big city like Chicago, means I should probably have something scheduled at all times. What you described is pretty much what I do.

That’s awesome! Getting close to a PB around this time of year is always great. I also got some running swag. Really excited to try my Darn Tough running socks when it warms up.

 

Man I swear by my Darn Tough socks(for running and otherwise).

I’ve skipped running for 3 days and I’m not proud. Saturday was going to be an off day but I did swim and bike at the gym. Sunday I missed out on the 10 mile trail run because work ran over. Today I was soooo sleepy and tired all day after visiting parents that I just napped and didn’t get out. I plan on correcting my laziness tomorrow.