I want to run a marathon.

[stan23]

Hi,

In my quest to check mark all things I need to do before dying, I have "run a marathon" on the very top of my priority right now.

About 2 years ago, I was physically a complete mess! I could not run on the treadmill for 2 minutes straight! I have slowly built up my endurance and strength, but I have not formally attempted at training for a marathon.

I know there are lot's of documentation like this online, but I would rather hear from real-world folks. Currently, I can jog for about 5-miles, at a 10minute/mile pace.

What type of regimen would I need to focus on?

Also, how should my diet change / if at all? I eat pretty healthy (sandwich/salads for lunch, and chicken breast for dinner)

I know it's going to take lots of time and commitment, but I know I can do it and when i'm determined to do something, nothing stops me.

Thanks for any tips and advice.

[faz]

From a non-runner, :thumbup to you for taking on this task.

[Silence]

I bet Roxy's drafting a huge response right now :laughing :laughing

[stan23]

Originally posted by faz
From a non-runner, :thumbup to you for taking on this task.

I have a feeling i'll run half, then fastwalk the rest :laughing

[zx6roxy]

Originally posted by stan23
Hi,

In my quest to check mark all things I need to do before dying, I have "run a marathon" on the very top of my priority right now.

About 2 years ago, I was physically a complete mess! I could not run on the treadmill for 2 minutes straight! I have slowly built up my endurance and strength, but I have not formally attempted at training for a marathon.

I know there are lot's of documentation like this online, but I would rather hear from real-world folks. Currently, I can jog for about 5-miles, at a 10minute/mile pace.

What type of regimen would I need to focus on?

Also, how should my diet change / if at all? I eat pretty healthy (sandwich/salads for lunch, and chicken breast for dinner)

I know it's going to take lots of time and commitment, but I know I can do it and when i'm determined to do something, nothing stops me.

Thanks for any tips and advice.

First off, how often were you running the 5 miles you mentioned...IOW what is your current WEEKLY mileage?

Have you thought of a particular race you wish to sign up for? Aim to plan out about 14-20 weeks of training before your first race.

There's the Napa Valley Marathon, which I'll be doing next March. 14 weeks away. It's a fairly flat course if you wanted to try something not so "hilly".

You have to gradually, I mean SLOWLY increase your weekly mileage as it is a lot of stress on your joints, especially your knees.

Make an effort to ice your knees after EVERY run for about 15-20 minutes, even if you don't feel any aches/pains. Your knees will thank you.

Your first few weeks of traning will focus more on base training, slowling building up your mileage and endurance.

Then you will start to incorporate different types of training....tempo runs, fartleks, invertal training at the track and hill runs.

[zx6roxy]

This site might help with your weekly running schedule

http://www.marathontraining.com/marathon/m_mile.html

[stan23]

Originally posted by zx6roxy
First off, how often were you running the 5 miles you mentioned...IOW what is your current WEEKLY mileage?

Have you thought of a particular race you wish to sign up for?

There's the Napa Valley Marathon, which I'll be doing next March. 14 weeks away. It's a fairly flat course if you wanted to try something not so "hilly".

You have to gradually, I mean SLOWLY increase your weekly mileage as it is a lot of stress on your joints, especially your knees.

I run 2-3 times a week, for about 3 miles each day. I also ride the bike too, when I don't run.

If I stretch it, I can do a full 5 miles right now, but i'm not sure how much further I can go on while keeping the pace. If I drop my pace down to a slooow jog, I can probably go further.

March, eh? I don't think that will give me enough time. I was thinking like 6 months of training.

oh yeah, thanks for the link. I am reading it now... I'm also curious about training for my 'base' right now..

Matter of fact, i'll see just exactly what my range is tonight -- so I can see where I stand.

[zx6roxy]

6 months should give you plenty of time.

You chould checkout www.changeofpace.com and search for next year's running events.

So that's about 6-9 miles a week. Follow the 10% rule when adding on the miles.

You should also be aware that as you start to really tack on the mileage, you will be running 5 days a week, with your longer runs on the weekends.

[stan23]

Thanks. I will find the time to run. I usually don't sleep til 4am, and I run at 11pm.

What do you do for nutrition? I am also doing weight training on the days I don't run. Should I pause that for a bit, or just lower it a notch?

I drink about 1/2 gallon of water a day, and eat ok.. but on the weekends, I usually let myself go.

I also drink beer!

[zx6roxy]

What is your current diet like?

Running a marathon shouldn't give you a reason to just gorge and eat whatever you want. You should still attempt to make healthier choices.

I've noticed a huge improvement in my runs after I "cleaned up" my diet. Avoid drinks that will dehydrate you. Stick to foods low in fat.....and try to space out 5-6 meals throughout the day.

A LOT of stretching is a must. Plan on spending about 15-20 minutes of stretching after your runs. What type of stretches are you doing?

[zx6roxy]

Originally posted by stan23
What do you do for nutrition? I am also doing weight training on the days I don't run. Should I pause that for a bit, or just lower it a notch?



I'm up to about 3200-3500 calories per day.

60% of my calories come from carbohydrates, 25% from lean protein and 15% from healthy fats....

I consume 5-6 meals, spaced 2-2.5 hours apart.

When the weather isn't too hot, my hydration usually follows this:

For runs under 45 minutes, water alone meets my hydration needs.

Anything over 45 minutes, I take a bottle of Gatorade with me (they also make Gatorade Endurance formula, which has twice the electrolytes of regular Gatorade).

For runs over 90minutes, I usually take a powerbar energy gel with me and sip gatorade every 15 minutes.

You should still incorporate resistance training into your schedule. Weight training is not likely to produce further increases in maximum oxygen uptake when you run, but may improve your muscle endurance.

As your mileage increases you will start to cut back on your strength training. Less weight, fewer repetitions will allow you to conserve energy and also reduce the risk of an overuse injury.

[zx6roxy]

Another helpful site;)

http://www.runnersworld.com/

[stan23]

Thanks again.

I am already doing weight training on the days that I don't run.

I used to do that 6 small meals a day program, but I got over that pretty quickly. I used to eat like 6 hardboiled egg whites too when I was lifting a lot.

I'll check my intake, but from what I know now, I need to build a good base, then train religously for the final 16 weeks before a marathon.

[zx6roxy]

You're welcome!

LMK if you have any more questions:nerd

Um, how do you feel about running rain or shine?:confused

[stan23]

Originally posted by zx6roxy
What is your current diet like?

Running a marathon shouldn't give you a reason to just gorge and eat whatever you want. You should still attempt to make healthier choices.

I've noticed a huge improvement in my runs after I "cleaned up" my diet. Avoid drinks that will dehydrate you. Stick to foods low in fat.....and try to space out 5-6 meals throughout the day.

A LOT of stretching is a must. Plan on spending about 15-20 minutes of stretching after your runs. What type of stretches are you doing?

hmm.. ok, I need to learn more stretches. All the stretches I do now, I learned from HS when I was wrestling.

I stretch the hammies, quads and calfs.

I maybe spend 2 minutes on the whole lower body. I now know I need to bump that up quite a bit.

As for diet, I need to work on that more. I used to be really disiplined (and I could feel the difference) for for a single man living alone with zero cooking skillz, it was just easy to buy takeout. lol

I do drink lots of water and eat healthy during lunch.

[stan23]

Originally posted by zx6roxy
You're welcome!

LMK if you have any more questions:nerd

Um, how do you feel about running rain or shine?:confused

I actually like running in the rain -- not full blown hail -- but running in the rain has such a majestic feel to it. The air is a lot cleaner too!

[zx6roxy]

Stretches

http://running.about.com/od/stretchingwarmupcooldown/ss/10stretch.htm

http://www.footworksmiami.com/Corporate/topten.pdf

[MrCrash]

Hey Stan,

Here's a 16 week training program I pulled out of Runner's World magazine. The title of the article was something like "16 weeks - from Slacker to Finisher".

http://www.unofficial-afm.com/marathon.pdf

Since I also plan on doing the Wildflower Half Ironman triathlon - which is a few weeks after the Napa Marathon - I'm not following it to the letter. But I am following the same basic format:

Weekday 1 - Intervals
Weekday 2 - Fartleks or Tempo Run
Weekend - Longer run

Good luck!

[zx6roxy]

I was looking for that program. I have that issue at home.

Thanks Mike!:thumbup

[stan23]

Originally posted by CityBikeMike
Hey Stan,

Here's a 16 week training program I pulled out of Runner's World magazine. The title of the article was something like "16 weeks - from Slacker to Finisher".

http://www.unofficial-afm.com/marathon.pdf

Since I also plan on doing the Wildflower Half Ironman triathlon - which is a few weeks after the Napa Marathon - I'm not following it to the letter. But I am following the same basic format:

Weekday 1 - Intervals
Weekday 2 - Fartleks or Tempo Run
Weekend - Longer run

Good luck!

Hey, thanks!

I downloaded the .pdf file (at a whooping 3MB/SEC!)

[MrCrash]

Originally posted by zx6roxy
I was looking for that program. I have that issue at home.

That was a really good issue!

Thanks Mike!:thumbup

And I'd like to thank you for all the additional info you've posted. You've given me plenty of helpful reading material! :thumbup

[smallfry]

I ran a marathon several years ago and did the Jeff Galaway run-walk training program which really worked well for me. Basically, when you train, you run for a few minutes and then walk for a minute. Supposedly it's supposed to help you train without becoming injured and is easier to build up mileage. It was a 6 month program though. Just something else to think about - I really can't make any comparisons as that is the only way I have trained.

http://www.runinjuryfree.com/

[zx6roxy]

^My friend who did the San Diego Rock 'n Roll marathon did the run-walk method on his longer runs. Really helped save his knees;)

[stan23]

Originally posted by smallfry
I ran a marathon several years ago and did the Jeff Galaway run-walk training program which really worked well for me. Basically, when you train, you run for a few minutes and then walk for a minute. Supposedly it's supposed to help you train without becoming injured and is easier to build up mileage. It was a 6 month program though. Just something else to think about - I really can't make any comparisons as that is the only way I have trained.

http://www.runinjuryfree.com/

Thanks for your input! When I first started getting back into shape, that is the kind of regimen I went through as well.. Nice to hear, you can apply the same technique to longer distance running.

[smallfry]

I still have his book (I think I do at least) if you want it. It has all of the programs and a bunch of other stuff that was helpful with regards to diet, stretching, etc. You're welcome to it if I can find it.

[machete]

thanks for all the info. Roxy.

Stan, let me know which marathon you put your eyes on, and I'll see where I am.

On my list of "things to do" is a triathlon, but rather than start a seperate thread, i thought I would butt into Stans. :teeth :twofinger

I do the run/walk training method...although I incorporate some beer (maybe 1) at the beginning and then a couple at the end. is this wrong.? :laughing

my problem is I get bored with running for exercise.
Is that something that marathoners encounter, and how do they deal with it? do they just get over it and keep running or is it a problem, am i just whining about that? when running unknown trails set by someone, i'll put out about 6 to 8 miles in a run without feeling it.

otherwise, i'm hard pressed to keep interest to run a couple miles.

great thread stan, you know you need to come hashing more, right?

[The_Phantom]

Did you happen to check this off your list.....


YOU CAN'T HANDLE THE TRUTH!!!

carry on....

[afm199]

Many good ideas here. Slowly pick up mileage and PACE... Try some small 5k, 10k and 10 mile races.. You will have to work up to at LEAST an 18 mile run, if you want to do 26.

You are going to need 10-15-18 mile runs in your repertoire before you do a marathon. Once you understand how it feels to run for FOUR HOURS at a time, then you will be ready. That is what you will need if you try to run a marathon at a ten minute pace.

Also don't consider the marathon some be all and end all. It is a long way and the bigger you are the harder long runs are on your body. Look at the front (and middle) runners in a marathon, they are all skinny guys. I weigh 152 right now at 5'8" and when I competed seriously I liked my weight to be at a137-139 pounds, 4-5% body fat. If you are a big guy, you may find ankle, knee and shin problems take you down long before you ever get 20 miles, and chronic injury a problem.

Try some shorter races. I ran one marathon and said fuck it. I ran 10k and 10 mile races for years , trophied and got several top ten finishes. I love the middle distance races. They are long enough to test you but not so long they beat you to pieces. I still run 6 mile runs and it has been years since I competed.

[cardinal03]

running makes me want to go to sleep. soooo boring!!!

[scratchpad]

Lots of great info in this thread. I would recommend you get the most comfortable and properly fitting pair of running shoes that fit your foot strike class. In my area i go to Forward Motion Sports.
http://www.forwardmotion.com/
Go to the shoe review dropdown for info.

Don't just buy any ole running shoe. And dont buy a shoe that is the same size as your foot.

[stan23]

Originally posted by afm199
Many good ideas here. Slowly pick up mileage and PACE... Try some small 5k, 10k and 10 mile races.. You will have to work up to at LEAST an 18 mile run, if you want to do 26.

You are going to need 10-15-18 mile runs in your repertoire before you do a marathon. Once you understand how it feels to run for FOUR HOURS at a time, then you will be ready. That is what you will need if you try to run a marathon at a ten minute pace.

Also don't consider the marathon some be all and end all. It is a long way and the bigger you are the harder long runs are on your body. Look at the front (and middle) runners in a marathon, they are all skinny guys. I weigh 152 right now at 5'8" and when I competed seriously I liked my weight to be at a137-139 pounds, 4-5% body fat. If you are a big guy, you may find ankle, knee and shin problems take you down long before you ever get 20 miles, and chronic injury a problem.

Try some shorter races. I ran one marathon and said fuck it. I ran 10k and 10 mile races for years , trophied and got several top ten finishes. I love the middle distance races. They are long enough to test you but not so long they beat you to pieces. I still run 6 mile runs and it has been years since I competed.

Thanks for your post. It's a great reality check for someone who probably has more will than talent.

I'll start a more focused running schedule and see where I stand in a few months. If i'm lucky, and I feel good, i'll proceed with a more intense training regimen.

[stan23]

Originally posted by SWETNGBLTS
Lots of great info in this thread. I would recommend you get the most comfortable and properly fitting pair of running shoes that fit your foot strike class. In my area i go to Forward Motion Sports.
http://www.forwardmotion.com/
Go to the shoe review dropdown for info.

Don't just buy any ole running shoe. And dont buy a shoe that is the same size as your foot.

Yeah, I already did the shoe fitting thing at a pro store when I started working out 2 years ago. It made a huge difference.

[uhmeebuh]

I *was* going to respond but roxy has the bases covered!

[2legs2wheels]

so stan is getting a hobby other than myspace browsing :twofinger

PS: marathon is something I want to do too....but I dont think I am in shape to do that, kudos to you dude :thumbup

[fred-dogg]

RUN FOREST RUN:laughing

[zx6roxy]

Eating For Running

PreCompetition/PreRun Meals
• Goal: to optimize glycogen (stored glucose) in the muscles and liver, and promote adequate body fluid levels.
• The focus should be on: Fuel and Fluids. The Fuel component will come from Carbohydrate rich foods, and the Fluids from water, diluted fruit juice or fluid/electrolyte drinks.
• Meal timing should allow for gastric emptying (most food and fluids should be digested and absorbed) before the run.
• Food/Fluid examples:
-Fruit/diluted fruit juices (avoid acidic juices, concentrated juices, and prune juice).
-Breads and Cereals (avoid high fiber, high fat or sugary types before and during running).
-Lowfat Yogurt or Skim Milk (higher fat varieties require longer digestion).
• Carbohydrate range recommended: 1-4 grams/Kilogram of body weight 1-4 hours before competition or a training run. Example: 150lb runner= 68kg (2.2lb/kilogram). So this runner should eat 68-272 grams of Carbohydrates 1-4 hours prior to their run. This is equivalent to 272-1088 Calories from Carbohydrates. This wide range will take into consideration the meal timing, length of the run, the speed of the run, varying climatic conditions, and your individual caloric requirements.

Food/Fluids during Running
• Goal: to maintain optimal body hydration, electrolyte (sodium, potassium, etc.) and blood sugar levels during your run. Short runs of 1-5 miles in mild climatic conditions won’t require a significant amount of food or fluids during the run (assuming you prepared properly by eating/drinking before the run).
• In Hot weather drink up to 8-10 ounces of Cold water or Fluid/Electrolyte drink every 20 minutes during strenuous exercise. In Cold weather less fluid may be required. Warmer fluids may help maintain body temperature during a Cold Weather run. You may weigh yourself before and after a run in Hot Weather to see if you’ve consumed enough liquid and food during the run to maintain your bodyweight.
• Food/Fluid suggestions during a run: Cold water, fluid/electrolyte drinks like Recharge or Gatorade, Diluted fruit juices (add double the amount of water to dilute and enhance absorption, gu or other packaged and portable carbohydrate supplement foods, and fruit as tolerated.

Post Competiton/Training Nutrition
• Goal: to replace lost muscle and liver glycogen (stored Carbohydrates) and body fluids, and provide adequate quality protein to promote muscle repair.
• Try to consume 0.5 grams of Carbohydrate per pound of bodyweight. For example a 150lb person would need 75 grams of Carbohydrate (300 Calories) within two hours after a run, and another 75 grams two hours later. Now that the run is over focus more on whole grain higher fiber carbohydrate foods like: vegetables, fruit, whole grain breads and cereals, pasta, beans, etc.
• Most of the weight you lose during a run will be fluids. Drink regularly after your run until your weight normalizes.
• The primary role of Protein in the body is to build or repair body tissues. Consume some quality protein within an hour after your run (along with your fluids and carbohydrates) to help repair damage muscle fibers. High quality protein can be found in meat, chicken, fish, dairy products, eggs and protein powder supplements like Whey and Soy. I recommend one serving of Whey protein (roughly 20 grams protein) within one hour after your run to promote muscle repair. Whey protein is quickly digested and absorbed so it’s ideal right after exercise.

Additional Recommendations
• Don’t experiment with a new food or drink just before or during a competition. Use training days to experiment with foods and drinks until you determine what regimen works best for you.
• Body fluid losses of only 2% during running can impair blood circulation, and body heat regulation. Nutrients can’t be efficiently transported to muscles and wastes accumulate more readily resulting in fatigue and impaired performance.
• Early morning runners often skip eating and drinking due to a lack of time to wait for digestion. Run at a later time or at least drink diluted juice or an electrolyte replacement drink before and during the run to prevent dehydration and improve the running experience.

[zx6roxy]

Here's info on the week before your race:

http://www.mcmillanrunning.com/rununiv/marathonprep.htm

[afm199]

O shit I just remembered what I was eating when I ran 40-50 miles a week. I ate huge bowls of noodles, bread, pasta of all kinds, you name it.

The big time bicycle racers burn 4000-5000 calories a day. They can eat just about anything and lose weight. :laughing

[stan23]

Update:

I ran 5.2 miles yesterday.. The only thing that even remotely bothered me was my left knee cap (I had crashed on it earlier a few months back) I can tell if I want to do any type of real distance running, certain parts of my body will bother me (such as the knee and maybe the lower back)

I ran exactly 50 minutes. I could have gone further, but I didn't want to risk injury or overexertion.

Tonight, i'm supposed to work on the lower body using weights, but I think i'll go easy as I don't want to be too sore for the run on Thursday.

I'm currently alternating between lifting and running.

One the days that I lift weights, I still do some cardo - usually 15 minutes to get the heart pumping. Should I stop this, since i'm doing a lot more cardio on my run days?

[cardinal03]

I'm no expert, but you've got to give yourself time to recover. I bet you'll get better results if you did upper body today and waited until tomorrow for lower body, and you don't go easy tomorrow. Then maybe go for a short run in two days to get blood through your legs, and in three days do a long run.

FWIW, lifting (squats, etc...) has done more to improve my running than running. Like I see better and faster results from doing lower body weight workouts than from actual running. I dunno why. Maybe it's just because I hate running.

I did 6 miles last night, I was so bored that I started counting to 100 over and over. I seriously don't know how you guys do it. I would love to run a marathon but I'd probably need a nap halfway through.

[JMack]

FWIW, Stan, I did the SF marathon 3 years ago and I essentially just went from walking up and down hills to running around a little bit ,just like you are doing right now, then actually training for it.

I used the 16 week training schedule similar to what Solis posted.

Go to runnersworld.com and they should still have a schedule for beginners that just want to finish a marathon.

Do what you are doing right now for about a month and a half or so then get on that 16 week training program and you will be able to figure out early on the program if you can go through it or not. I believe anyone can do it. It's all about the preparation and the training. THe actual race is your "trophy" run. That is your reward for all the months of hardwork.

Just use your common sense when eating. When you have a doubt in your mind if the food that you are eating is bad for your goals then you're probably right.

The best motivator for me was signing up for the race and telling all my friends about it. I had to do it now or I lose face :laughing

You'll do it. I know you can.

Sawyer Camp Trail in Millbrae/Burlingame is where I trained. Awesome paved trail. Plenty of runners groups that you can join too. I joined the Palo Alto Runners Club and they were totally cool with noobs and seasoned vets.

EDIT: One more thing, get technical enough to know the fundamentals in training but don't get too technical with it. Your body will tell you exactly where you are at. Just go out there and run. You'll be surprised what you are able to achieve when your mind is focused.

[stan23]

Originally posted by cardinal03
I'm no expert, but you've got to give yourself time to recover. I bet you'll get better results if you did upper body today and waited until tomorrow for lower body, and you don't go easy tomorrow. Then maybe go for a short run in two days to get blood through your legs, and in three days do a long run.

FWIW, lifting (squats, etc...) has done more to improve my running than running. Like I see better and faster results from doing lower body weight workouts than from actual running. I dunno why. Maybe it's just because I hate running.

I did 6 miles last night, I was so bored that I started counting to 100 over and over. I seriously don't know how you guys do it. I would love to run a marathon but I'd probably need a nap halfway through.

Yeah, I think my legs need to recover a bit.. I already did upper body on Monday, so I don't think I should hit it again so soon.

Here is my routine that i've been doing the past year and a half.

Monday - 15min cardio and upper body weight training
Tuesday - 30min cardio
Wednesday - 15min cardo and lower body weight training
Thursday - 30min cardio
Friday - 30min cardio

I know that I need to modify the parameters in order to train for long distance running.

I was squatting 205 before my accident, and now I can only do around 135.

[stan23]

Originally posted by JMack
FWIW, Stan, I did the SF marathon 3 years ago and I essentially just went from walking up and down hills to running around a little bit ,just like you are doing right now, then actually training for it.

I used the 16 week training schedule similar to what Solis posted.

Go to runnersworld.com and they should still have a schedule for beginners that just want to finish a marathon.

Do what you are doing right now for about a month and a half or so then get on that 16 week training program and you will be able to figure out early on the program if you can go through it or not. I believe anyone can do it. It's all about the preparation and the training. THe actual race is your "trophy" run. That is your reward for all the months of hardwork.

Just use your common sense when eating. When you have a doubt in your mind if the food that you are eating is bad for your goals then you're probably right.

The best motivator for me was signing up for the race and telling all my friends about it. I had to do it now or I lose face :laughing

You'll do it. I know you can.

Sawyer Camp Trail in Millbrae/Burlingame is where I trained. Awesome paved trail. Plenty of runners groups that you can join too. I joined the Palo Alto Runners Club and they were totally cool with noobs and seasoned vets.

EDIT: One more thing, get technical enough to know the fundamentals in training but don't get too technical with it. Your body will tell you exactly where you are at. Just go out there and run. You'll be surprised what you are able to achieve when your mind is focused.

Thanks for the words of encouragement! Really means a lot to me to hear of someone who has put in the time and reap the rewards..

I like to run alone, but I will try to recruit as much peeps as possible. The way I see it, perhaps I can motivate some of my non-running friends.

One of my good buddies that has coached me in regards to working out has been by my side ever since I wanted to get fit 2 years ago. He's competed in Triathalons and it was very inspiring to workout with him.

[cardinal03]

Originally posted by stan23
Yeah, I think my legs need to recover a bit.. I already did upper body on Monday, so I don't think I should hit it again so soon.

Here is my routine that i've been doing the past year and a half.

Monday - 15min cardio and upper body weight training
Tuesday - 30min cardio
Wednesday - 15min cardo and lower body weight training
Thursday - 30min cardio
Friday - 30min cardio

I know that I need to modify the parameters in order to train for long distance running.

I was squatting 205 before my accident, and now I can only do around 135.

You stopped working out after your accident, but you only hurt your wrists, right? No leg injuries? I wouldn't want to tell you to push yourself if you've got any injuries, but if you're otherwise healthy I bet you could do more than you think.

From what I understand (and perhaps Roxy or Brandon can add more information) 48hrs is plenty for recovery when lifting. When you tear down your muscle by lifting, the muslces send "repair" signals to your body, thereby creating the new muscle and growth. As I understand, this process essentially stops after 48hrs. So after 48hrs you're not benefitting from additional rest.

Everyone will probably have different opinions on this, but I think the 15 minutes of cardio on your lifting days is a waste. It's great to get your heart up to speed, but you can do that with 2 minutes of stretching. And with only 15 minutes, you're not getting any cardio benefits.

So, I'd give up the cardio on lifting days, and bump the cardio days to 1hr. I alternate running/eliptical to save my knees, and once a week I box or do yoga to break up the routine.

Monitor your heart rate too. Depending on whether you are aiming for fat loss or cardio strengthening, you'll want to be at different heart rates.

And Roxy has already posted on eating for training, which people often forget to do. I've also been told an 8oz glass of milk is good after running for some quick amino acids and to help recovery.

I'd love to hear what people have to say about supplements as well. I'm doing a flax seed, fish oil and multi-vitamin right now in the morning with breakfast. I wonder if those would be better spread throughout the day, or immediately after a workout?

[stan23]

Originally posted by cardinal03
You stopped working out after your accident, but you only hurt your wrists, right? No leg injuries? I wouldn't want to tell you to push yourself if you've got any injuries, but if you're otherwise healthy I bet you could do more than you think.

From what I understand (and perhaps Roxy or Brandon can add more information) 48hrs is plenty for recovery when lifting. When you tear down your muscle by lifting, the muslces send "repair" signals to your body, thereby creating the new muscle and growth. As I understand, this process essentially stops after 48hrs. So after 48hrs you're not benefitting from additional rest.

Everyone will probably have different opinions on this, but I think the 15 minutes of cardio on your lifting days is a waste. It's great to get your heart up to speed, but you can do that with 2 minutes of stretching. And with only 15 minutes, you're not getting any cardio benefits.

So, I'd give up the cardio on lifting days, and bump the cardio days to 1hr. I alternate running/eliptical to save my knees, and once a week I box or do yoga to break up the routine.

Monitor your heart rate too. Depending on whether you are aiming for fat loss or cardio strengthening, you'll want to be at different heart rates.

And Roxy has already posted on eating for training, which people often forget to do. I've also been told an 8oz glass of milk is good after running for some quick amino acids and to help recovery.

I'd love to hear what people have to say about supplements as well. I'm doing a flax seed, fish oil and multi-vitamin right now in the morning with breakfast. I wonder if those would be better spread throughout the day, or immediately after a workout?

Great post! thanks for the info.

Actually, I banged up my knee pretty good and i'm still feeling some after affect pains. I started working out again 3 weeks after the accident. I would run 2 miles or so, until the knee starting bugging me. It was not fun to run with 2 casts on!

Ok, i'll cut back on the cardio on weight days.. I am already planning on doubling my cardio on the days that I do run. I also ride my bicycle on the days I just don't feel like running.

As for diet, I used to eat six small meals a day, but now i've longed since stopped that.

I concentrate on protien and carbs. I also take a multi-vitamin and drink a protien shake on the days that I do lift.

http://www.bayarearidersforum.com/forums/images/threads/000/185/856/2851860-knee2.jpg

[MrCrash]

Originally posted by cardinal03
I did 6 miles last night, I was so bored that I started counting to 100 over and over. I seriously don't know how you guys do it. I would love to run a marathon but I'd probably need a nap halfway through.

I couldn't train without my iPod.

[stan23]

Originally posted by CityBikeMike
I couldn't train without my iPod.

Yeah, I listen to music (I love good long mixes) and I think a lot. I try to put my mind outside of what i'm doing..

I know it's bad, but sometimes I run with my eyes half closed with my body relaxed and it's very theraputic.

[zx6roxy]

I JUST started running with music again last week.....after almost 8 months of training without it.

I'm gonna have to wean myself off the music starting January

[cardinal03]

i rock the mp3 player, but there's something about left step right step that bores the shit out of me.

rox can you chase me around the track with a paddle? entertaining AND motivating!

[stan23]

cardinal03 - I swear, I think at times I have an adult form of ADD, and if I concentrate on how boring running its, it really starts to get to me. I just try and program my mind to think of other things.. like what I can do to improve my riding skillz.

[cardinal03]

what's funny is the eliptical is no problem, i can do that for an hour and a half and just turn my mind off and it's no problem. just something about running i guess...

[afm199]

I run with my 2 year old Pit bull, he keeps me plenty occupied, I also train with a 33 year old woman who is fun to talk with, and the remainder of the time I use my Ipod.

When I was competing I pushed all the time, I only ran casual ( 8 minute miles or slower) runs on weekends, 15-20 miles. Otherwise I ran near race pace or at race pace. that keeps you occupied trying to breathe and not fall and watch you step and judge the environment to avoid problems. Also did a LOT of pyramids which is what got me from 7:30 miles to sub six minute miles in nine months.

This is so funny now, cause if I am hauling ass today it is nine minute miles. LOL.

[cardinal03]

Injury question: my friend was running a half marathon, at mile 11 her knee began to hurt. Region is at about 3 o'clock on her knee, hurting around the knee cap and slightly under. She can't go to the doctor because she is silly and doesn't have health insurance (see my "Health Insurance for Poor People" thread).

Any thoughts/pain remedies? I've already told her to stay off it. It's bad enough that she can't run for more than ten minutes.

[machete]

I'm with JMack, Stan....sign up for it and then you'll have to do it.

I just talked to a friend of mine from Dallas, and she's thinking of doing the Napa Marathon.

so i'll up the ante for you right now. sign up for the Napa Marathon, and I'll sign up and run it with you. we can even do it "a la thelma and louis" holding hands. :laughing :twofinger

i'll even train for it. :teeth hashing is training, right? :confused

I hear marathons are a treasure trove of myspace url's. I'm just sayin.....

[stan23]

Originally posted by glf
I'm with JMack, Stan....sign up for it and then you'll have to do it.

I just talked to a friend of mine from Dallas, and she's thinking of doing the Napa Marathon.

so i'll up the ante for you right now. sign up for the Napa Marathon, and I'll sign up and run it with you. we can even do it "a la thelma and louis" holding hands. :laughing :twofinger

i'll even train for it. :teeth hashing is training, right? :confused

I hear marathons are a treasure trove of myspace url's. I'm just sayin.....

I'm really tempted.. It's in early march, which gives me plenty of time.. I'm just not sure of my knee holding up. I need to do a 10 miler to find out. I will know where i stand by 2-weeks. The discounted registration is good until dec 31st. Ideally, if I can do a 10 miler, with no problems -- then I should be good to go.

There's a 5:30 time limit, and i'm hoping I can do it in 5 hours.

[Calyel]

Originally posted by cardinal03
From what I understand (and perhaps Roxy or Brandon can add more information) 48hrs is plenty for recovery when lifting. When you tear down your muscle by lifting, the muslces send "repair" signals to your body, thereby creating the new muscle and growth. As I understand, this process essentially stops after 48hrs. So after 48hrs you're not benefitting from additional rest.

Everyone will probably have different opinions on this, but I think the 15 minutes of cardio on your lifting days is a waste. It's great to get your heart up to speed, but you can do that with 2 minutes of stretching. And with only 15 minutes, you're not getting any cardio benefits.

So, I'd give up the cardio on lifting days, and bump the cardio days to 1hr. I alternate running/eliptical to save my knees, and once a week I box or do yoga to break up the routine.

Monitor your heart rate too. Depending on whether you are aiming for fat loss or cardio strengthening, you'll want to be at different heart rates.
The recovery time varies with each individual, age, gender, current training regiment, nutrition and all. The actual amount of stress that has been put on the muscles. remember it is not just "muscle" your stressing, its your ligaments, tendons and skeletal system and those take a lot longer to heal/adapt. So although "48 hours" is a decent rough estimate, it is definitely not exact.

Warm-up: there is scientific proof as to why a "general warm-up" is a great idea before a workout. it warms up all of your muscle, which allows for more elasticity and increased flexibility to prevent injury. as far as using a stretching routine to warm-up enough to get your heart rate going, you would need to know how to go about stretching in a "cold" state and which stretches to do to actually make you exert some energy to actually get your heart rate going. Most people I see stretching in the gym are sitting around putting for minimal efforts while stretching.
A warm-up also helps to get you in the mindset to workout. last thing you need while working out is to start thinking about something like work. A distraction can cause you to lift something just wrong to injure yourself, especially if your lifting close to you max or just starting out.
Although 15 mins is not really enough to get you the cardio vascular benefits that a 30 mins session would give you, you are still burning 15 mins worth of calories and all the above mentioned benefits of a "general warm-up"

Me personally, I warm-up with about 5-10 mins of light cardio before working out.

Monitoring your heart rate is a great idea. knowing what your heart rate is at 10 mins, 20 mins, 30 mins and so on during a run will allow you to track improvements of your cardiovascular system. as you train your heart will adapt and become more effecient too.

I believe you mentioned in another post about how your strength training for your legs has improved your running. Overall strength has a direct correlation to endurance. muscles that are stronger will have more endurance. an idividual who trains strength and endurance will have more endurance than an individual who only does one or the other.

Anyhow, this is my :2cents

Stan, its great that you are considering this. I just have one thing to say. "Why put it off till tomorrow, what you can do today?" - I think that is right, not sure who says it though.
I did a half marathon in 2006, i wanted to train 12 weeks, but got a really bad cold in the middle and only got to train for 5 weeks. I still got the time I wanted which was 129.5 mins.

[cardinal03]

^ true, i do either 5 minutes of cardio warm-up (basically jog to the gym) or 5 minutes of stretching, i just didn't think much more than that was necessary for a non-cardio workout

combining strength and endurance training has definitely helped me for both more than just doing either

[stan23]

Calyel - thanks for chiming in with your expertise. I originally wanted to give myself at least 6-months of training before attempting a marathon, but running one in March would be cutting it really close.. I'll still try though. I will probably know where I stand 2 months from now.

I'm pretty robotic when it comes to my day to day routines, so it's tough to change my diet and my whole schedule all at once.

[Calyel]

Originally posted by stan23
Calyel - thanks for chiming in with your expertise. I originally wanted to give myself at least 6-months of training before attempting a marathon, but running one in March would be cutting it really close.. I'll still try though. I will probably know where I stand 2 months from now.

I'm pretty robotic when it comes to my day to day routines, so it's tough to change my diet and my whole schedule all at once. The other option is to do an intermediate one working up to the big finale. Like do a Half Marathon in March, then do a full in June/July. Doing a Half will keep you motivated and keep you in check and also will tell you how much your improving. training for 6 months straight is quite difficult without something to look forward to in the middle.

[afm199]

Originally posted by cardinal03
Injury question: my friend was running a half marathon, at mile 11 her knee began to hurt. Region is at about 3 o'clock on her knee, hurting around the knee cap and slightly under. She can't go to the doctor because she is silly and doesn't have health insurance (see my "Health Insurance for Poor People" thread).

Any thoughts/pain remedies? I've already told her to stay off it. It's bad enough that she can't run for more than ten minutes.

Stay off it. I have had knee injuries for thirty years and that recipe keeps me running. Even if I have to take a month or three off. TAKE IBUPROFEN

[JMack]

Originally posted by stan23
There's a 5:30 time limit, and i'm hoping I can do it in 5 hours.


I did the SF in 4:12 and there were some monster hills but it was a comfortable pace (Idid hit the "wall" at mile 22 but that's another story) . NAPA is mostly flat, people run NAPA to qualify for the BOSTON because of this.

You can do it under 5:30, I have no doubt in my mind. To put it in perspective, my wifey poo, Leslie, "Walked" the Nike Women's marathon in SF under 6 hours.

You are actually inspiring me to do one again. Maybe I'll go run with you in a month or so. Maybe you, me and Rick can go do NAPA holding hands singing "Stand by Your MAn"!!!:laughing

[zx6roxy]

Originally posted by JMack
Maybe you, me and Rick can go do NAPA holding hands singing "Stand by Your MAn"!!!:laughing

There seems to be a number of BARFers doing this race: citybikemike, jenmonkey, myself, possibly stan, rick...Sweet!:teeth

[MrCrash]

Originally posted by afm199
Stay off it. I have had knee injuries for thirty years and that recipe keeps me running. Even if I have to take a month or three off. TAKE IBUPROFEN

Maybe Glucosamine also to strengthen the joints?

This is so funny now, cause if I am hauling ass today it is nine minute miles. LOL.

9 minutes for me is still hauling ass - I had to keep pace with dozens of cute college gals to maintain that pace in the 10K I ran over Thanksgiving break!

[zx6roxy]

here's a link for local SF races --checkout their race schedule

http://www.dserunners.com/

[machete]

Originally posted by JMack
......... you, me and Rick can go do NAPA holding hands singing "Stand by Your MAn"!!!:laughing

I thought we talked about this! and it was never to be brought up. :x :twofinger

dude, let me know.

[stan23]

I tried to run to the billiards meet tonight. My house to Mountain View is about 7-miles. I got home really late from work, so I decided to do the next best thing.. I rode my skateboard there!

What a workout!

[Atak Kat]

I just signed up for the Big Sur Marathon in Monterey next April.

It's my first marathon too.

I only started my training two weeks ago, but caught a cold last week. That's what I get for running outside at 5:30 in the morning.

Damn this cold weather.

I might have take to the treadmill for awhile, but I get so bored.

-ak-

[zx6roxy]

^Sweet!:thumbup

I'm less than 13 weeks away from the Napa race....yep, I'm already counting down:p

[afm199]

Originally posted by CityBikeMike
Maybe Glucosamine also to strengthen the joints?



9 minutes for me is still hauling ass - I had to keep pace with dozens of cute college gals to maintain that pace in the 10K I ran over Thanksgiving break!

If it were not for Glucosamine I could not still run. I take it every every day and have for years.
Great stuff.

[MrCrash]

Originally posted by Atak Kat
I just signed up for the Big Sur Marathon in Monterey next April.

Big Sur looks incredible :)

What other events are you looking at doing next year?

[VillageIdiot]

I wan't to be able to walk down to Casper's....

Hot Dogs !!!!!!!!!!!!!!! :thumbup

[MrCrash]

Originally posted by zx6roxy
There seems to be a number of BARFers doing this race: citybikemike, jenmonkey, myself, possibly stan, rick...Sweet!:teeth

Stan sounded pretty positive when I talked to him at Chi's. I wonder what the chances of Rick and JMack doing it are? That would be cool to have a little BARF contingent out there :)

[machete]

Originally posted by CityBikeMike
Stan sounded pretty positive when I talked to him at Chi's. I wonder what the chances of Rick and JMack doing it are? That would be cool to have a little BARF contingent out there :)

doing the interval training that was posted earlier. first time I actually train for anything, rather than just doing it.

just ran, stretched, and icing knees. need to finish work on bike, and then sleep...work tonite. :cry

I don't know.... JMack?

[stan23]

I ran yesterday for about 3 miles (taking it real easy) knee didn't bug me and I was still full of energy. I'm doing another 5-miler tonight.

I'm feeling ok, but my throat is a little scratchy. Hopefully, i'm not coming down with anything.

[stan23]

Originally posted by afm199
If it were not for Glucosamine I could not still run. I take it every every day and have for years.
Great stuff.

I take that too.. But it was mainly for when I broke my wrists.

[m_asim]

Originally posted by stan23
I ran yesterday for about 3 miles (taking it real easy) knee didn't bug me and I was still full of energy. I'm doing another 5-miler tonight.

I'm feeling ok, but my throat is a little scratchy. Hopefully, i'm not coming down with anything.

Don't do too much too soon. I fux0red my knees by running soon after I ran a 5 miler race (and volleyball afterwards). Ignore my advice if you are a teenager and heal like Wolverine.

[zx6roxy]

The Ten Percent Rule

***Do not increase either your (1) weekly mileage and/or (2) long run mileage by more than 10 percent a week. Doing so greatly increases the chances of incurring an injury, thereby delaying or stopping your training all together***

[m_asim]

Originally posted by cardinal03
Injury question: my friend was running a half marathon, at mile 11 her knee began to hurt. Region is at about 3 o'clock on her knee, hurting around the knee cap and slightly under. She can't go to the doctor because she is silly and doesn't have health insurance (see my "Health Insurance for Poor People" thread).

Any thoughts/pain remedies? I've already told her to stay off it. It's bad enough that she can't run for more than ten minutes.

Just saw your post. Ask your friend to compare her injured knee to the other one. Is it swollen? If so then stay off it and ice it. Also raise it above heart level when sleeping by using cushions/pillows. 3 o'clock on which knee? On RK, it would point to problem in the lateral area while on LK it points to something in the medial area. Take NSAID like Ibuprofen or Advil as afm199 already recommended.

If possible get a pair of crutches and stop putting load on the injured leg completely for a week or two.

[zx6roxy]

Knee injuries are my worst fear as it can take you away from training for weeks, maybe months at a time...

I started freaking out last week when both my knees started hurting at mile 3 of my 8-mile runs.....The strange thing was they hurt on some days and not on others.

Then, I remembered that I was alternating between 2 pairs of the same shoes......one pair had 200miles more than the other.

Last Saturday, I attempted running again on the 'newer' pair.....mile 1 I was feeling fine....mile 3, no problems.....mile 7 still good........mile 9 my knees are fine........mile 12 great!.....mile 15 YEY!:banana.....

So I stopped by sportsbasement on Sunday and bought another pair of Asics GT-2110s........BEST PAIR OF RUNNING SHOES EVER!!! I highly recommend them:thumbup

I typically get about 500-600miles out of a pair.

[stan23]

Yeah, I was running 5 milers last week, and I have not gone over the mileage this week.

I don't always run too. I alternate between running, biking and skateboarding (great workout btw!) I'm still trying to re-learn my 360 kickflips, but i'm too scared to fall down and land on my wrists.

[cardinal03]

dont have a heart attack

http://www.nytimes.com/2006/12/07/fashion/07Fitness.html?ref=health

[Atak Kat]

Originally posted by CityBikeMike

What other events are you looking at doing next year?
I just signed up for the Wildflower long course.
It'll be my first attempt at it although I did the Oly course in '05.

-ak-

[MrCrash]

Originally posted by Atak Kat
I just signed up for the Wildflower long course.
It'll be my first attempt at it although I did the Oly course in '05.

-ak-

Awesome - now we just have to convince Roxy to join us :)

Are you planning on heading down there with anyone?

[Atak Kat]

Originally posted by CityBikeMike

Are you planning on heading down there with anyone?
Nope, no plans yet.

I camped with TNT when I did the oly course.
It was tough getting some decent sleep there in a tent.

I'm glad I was able to experience camping there a few days with such a huge supporting team beore the race, but unless it was with TNT again I doubt I will camp there again.

Either I'll leave from home *really* early on race day or go find a nearby hotel and shack up there the night before race day.

-ak-

[Atak Kat]

Originally posted by CityBikeMike
Awesome - now we just have to convince Roxy to join us :)

If you mention to her about the naked male collegiate triathaletes streaking through the camp grounds the night before the race, that might convince her. :laughing

-ak-

[zx6roxy]

If they were females streaking, I would SOOOOO be there:laughing

How is training coming along Stan? Mike? Joel? Rick? Jen?

[MrCrash]

Originally posted by zx6roxy
If they were females streaking, I would SOOOOO be there:laughing

Last year, there were both during the TNT training weekend :) There were some hotties at the "naked water stop" too, but a lot of them had their clothes back on by the time I got there. Major bummer.

How is training coming along Stan? Mike? Joel? Rick? Jen?

I've been doing 4-5 miles of intervals / fartleks / tempo runs twice a week, and tried to up to 13 miles last weekend. Unfortunately, my ankle only lasted for 11 of those miles before softening up - I twisted it in a drunken stupor at Chi's party a couple of weeks back. In the meantime, I'm just keeping the blood flowing with morning hillclimb bike rides.

[zx6roxy]

D'oh! I'm sorry to hear about your ankle. Is everything ok?

I do my maintenance runs (5-6 miles) 3 times a week with my 1 long run (12-15miles) on the weekend.

So far no injuries, but my knee tends to cramp up here and there on my longer runs. Nothing that ice and rest days can't fix.

11 weeks away from this Sunday!

Any open water swims?

I haven't taken the road bike out for almost a month:wow

btw, we need to discuss our RELAY team plan with Chris for a 70.3 race? or was it the 140.6?

[MrCrash]

Ankle is just tender. I was limping a little Sunday morning, but it seems to be ok now. I'll start light tomorrow - might be time for another pair of 2110s. Maybe something with a little more lateral stability. The folks at Sports Basement should be able to help me determine if I need a different shoe

Are the man-eating sea lions still out at AP? I haven't been swimming in almost a month.

[MrCrash]

Originally posted by zx6roxy
The Ten Percent Rule

***Do not increase either your (1) weekly mileage and/or (2) long run mileage by more than 10 percent a week. Doing so greatly increases the chances of incurring an injury, thereby delaying or stopping your training all together***

I was actually thinking about this post when I went out on that 13 miler last weekend. "Yeah, but if I take it easy, I'll be fiiiiine..."

Newp.

[machete]

intervals. 4mi 3 times a week, longer run on saturday. increasing about 10 percent. took extra day of rest monday, after very long weekend of running hard trail. , and knees feeling "tired" and sore. iced and better. need new shoes for sure.

music makes the time pass by....

I'll be picking up my road bike over the holidays. and just got my floaties....so when's the swim?! :twofinger

[zx6roxy]

Hmmm....BARF Tri Club?:p

[stan23]

Originally posted by zx6roxy
If they were females streaking, I would SOOOOO be there:laughing

How is training coming along Stan? Mike? Joel? Rick? Jen?

I ran 4 miles last week on Monday and that was it. I had a cold and I was out of commission for that particular week.

This week, I did a 4 miler on Monday, and I ran 3 miles yesterday. Tonight, i'm doing weight training, so I won't be back running til Thursday -- i'm thinking 5 miles on Thursday and another 3 miles on Friday. That would put me at 15 miles this week.

This weekend, if the weather is good, i'll take the mountain bike out.

[MrCrash]

Originally posted by glf
intervals. 4mi 3 times a week, longer run on saturday. increasing about 10 percent. took extra day of rest monday, after very long weekend of running hard trail. , and knees feeling "tired" and sore. iced and better. need new shoes for sure.

music makes the time pass by....

I'll be picking up my road bike over the holidays. and just got my floaties....so when's the swim?! :twofinger

Sounds like an aspiring triathlete to me :) Which events are you thinking of doing?

[machete]

Originally posted by CityBikeMike
Sounds like an aspiring triathlete to me :) Which events are you thinking of doing?

not sure yet. hell we might have to go for some rides. I need to get some tight biker shorts to make my ass look sexy...you know how I roll. :teeth

I always wanted to try a cyclocross (sp?) event too. mostly cause of the running thru mud (trail running and cycling)

and on my todo list is an ironman. so one day. :)

just talked to my friend in Dallas, and she completed the marathon...a visit to the medic tent at the end...but all well she was a little low on electrolytes I think, and a little hyperventilation from trying to catch her breath...but she ran it. nice.

trying to get her to sign up for Napa.

so question: how long after running the actual marathon would you wait to give your body time to recover?

how would you resume your training regimen for the next one?
this is of course asking, and taking into account someone who is new to the sport and not running marathons/tri's every 3 months.

start back slow? spin class, ride bike, small runs? go back to normal interval/training schedule after...say 1 week?

just curious.

[auntiebling]

have you goofballs heard of muddy buddy (http://www.muddybuddy.com/)

i can do the biking part but that's about it :D probably have about 7 months to train

[Calyel]

Originally posted by antibling
have you goofballs heard of muddy buddy (http://www.muddybuddy.com/)

i can do the biking part but that's about it :D probably have about 7 months to train It looks kinda "dirty" :laughing :laughing

[zx6roxy]

Recovery time varies for everyone--the typical suggestion is to let your body recover through a mixture of both rest and active recovery for the same amount of days as the race distance...So a recovery for a marathon would be at least 26 days of rest and light workouts (65-70% of your maximum heart rate)

[zx6roxy]

I just remembered the conversation I had with Solis about everything hurting during that first mile of running, then it magically disappears.

Yes, that warmup mile is more dreadful than it is pleasant....:x

Anyhow, I noticed that my knee doesn't quite bother me during my runs, but tends to tense/lock-up AFTER...:mad

Proper cooldown, stretching, and icing them has helped a great deal.

Napa is 10 weeks away from this coming Sunday....:wow

I'm up to 36 miles/week......next week is my 'recovery' week where I cut my total weekly mileage 50%.....then I'm back to the routine the week after.

How's the running coming along?:confused

[machete]

running is good, on track with 10 percent increase weekly. new shoes have helped a HUGE amount. legs feel a lot better.

yo stan! did your vagina stop dripping or do you still have a cold? :laughing :twofinger

[zx6roxy]

I'm glad the new kicks are working out for you.;)

Did you have your foot arch analyzed?:confused

I had mine done when I last went to Copeland's and wrote the results on a piece of paper so I remember it the next time I shop for shoes that are different that the ones I currently have...

Are we gonna start meeting for runs after the New Year?:teeth

[stan23]

Originally posted by glf
running is good, on track with 10 percent increase weekly. new shoes have helped a HUGE amount. legs feel a lot better.

yo stan! did your vagina stop dripping or do you still have a cold? :laughing :twofinger

My cold has been long gone.. I did 15 miles last week. The only drawback this week, was that I pulled my hammy on Sunday and I was only able to run 3 miles on tuesday (yesterday) I will rest tonight and then continue running for the rest of the week.

[machete]

Originally posted by zx6roxy
I'm glad the new kicks are working out for you.;)

Did you have your foot arch analyzed?:confused

I had mine done when I last went to Copeland's and wrote the results on a piece of paper so I remember it the next time I shop for shoes that are different that the ones I currently have...

Are we gonna start meeting for runs after the New Year?:teeth

yep, went to a runner store here in vegas.

from low arch to regular arch and high arch...mine is just under regular arch. it pronates some, not heavily though. so got some Saucony runners. medium insole support.

i took down the numbers and results from arch analysis, and sizing of shoes. so i can buy online, since my large shoe size makes it a problem to find things in stock. :teeth

meeting for runs...sure. don't take it the wrong way if I end up running behind you...it's more than likely due to you being in better shape. :teeth

[stan23]

Originally posted by glf
yep, went to a runner store here in vegas.

from low arch to regular arch and high arch...mine is just under regular arch. it pronates some, not heavily though. so got some Saucony runners. medium insole support.

i took down the numbers and results from arch analysis, and sizing of shoes. so i can buy online, since my large shoe size makes it a problem to find things in stock. :teeth

meeting for runs...sure. don't take it the wrong way if I end up running behind you...it's more than likely due to you being in better shape. :teeth

Rick, when you're back for the holidays -- let's do it right by doing a long run followed by some water

I've been fascinated by this Widmer Milk Stout.

My current pair has about 100 miles on them, I think it's time for a new pair :)

[zx6roxy]

Originally posted by stan23
My current pair has about 100 miles on them, I think it's time for a new pair :)

That's it?:confused

I get 500-600miles out of my Asics GT-2110s....

100 miles just doesn't seem right....

What shoes are you currently running on?

*you're kidding...right?*

[stan23]

Originally posted by zx6roxy
That's it?:confused

I get 500-600miles out of my Asics GT-2110s....

100 miles just doesn't seem right....

What shoes are you currently running on?

*you're kidding...right?*

They are Air Max Solas, and they were manufactured in 12-03-04 (I bought them in mid '05)

The air 'bubble' feels flat and I can tell that the heal is quite worn.

http://a712.g.akamai.net/7/712/225/1h/www.footaction.com/images/products/zoom/10152401_z.jpg

My legs are telling me a fresh pair of shoes will help. Hope they are right!

[zx6roxy]

Yeah, a new pair should help you out...

You should have your foot analyzed as well;)

100miles isn't very much from a pair of shoes....

[stan23]

Originally posted by zx6roxy
Yeah, a new pair should help you out...

You should have your foot analyzed as well;)

100miles isn't very much from a pair of shoes....

I already did that, but I don't think the store was very thorough..

I am seeking another running store and I hope to get better fitment this time. The new store i'm gonna check out requests that I bring in my old shoes for analyzation. :nerd

Thanks a lot for all your help and advice Roxy!:applause :applause

[Atak Kat]

I had a pair of those Air Max type shoes too.
They're junk. After awhile there wasn't any support. They felt flat and mushy.

+1 for Asics.
They're the only shoes I run in now.
I have a couple of paris of the Kayano's and a GT1090 in my rotation.

I just picked up a new pair of Asics Kahana for trail runs.

-ak-

[ntula]

train on firetrails in the hills and avoid running too much on streets.. do about 8 - 12 miles a day.

eat sensibly whenever you are hungry and take your vitamins.

[zx6roxy]

stan, there's a sportsbasement in Sunnyvale-They should be able to get you properly fitted for a new pair

[afm199]

There are three types of shoes for three types of feet. Motion control, stability and cushion. Generally speaking a flat foot needs a very different shoe than a high arched foot. It is crucial to match your foot type to the shoe you buy. I never wear anything but cushion, due to Morton's foot (long second toe)

Shoes are one area where spending money is a good idea. They are toast in 200-400 miles, the sole may be good but the midsole will break down.

[Atak Kat]

There's also Road Runner Sports (http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=2400026) in San Carlos.

-ak-

[MrCrash]

Originally posted by zx6roxy
stan, there's a sportsbasement in Sunnyvale-They should be able to get you properly fitted for a new pair

+1 for Sports Basement. Great prices, and the specialists in each section have really helped me out.

+1 for the Asics GT2110s too :)

[Atak Kat]

Originally posted by CityBikeMike
+1 for Sports Basement.


I have a coupon for Sports Basement.
20% off any single item.

I was planning to go to the Sunnyvale store sometime this Friday to do some last minute shopping.

I'd be happy to share the coupon if anyone wants to join me.

-ak-

[MrCrash]

Originally posted by antibling
have you goofballs heard of muddy buddy (http://www.muddybuddy.com/)

i can do the biking part but that's about it :D probably have about 7 months to train

Muddy Buddy was FUN :)

http://www.bayarearidersforum.com/forums/images/threads/000/185/856/2886754-mb17.jpg

[stan23]

I just got back from my local running shop, and after an hour of fitment, I am now the proud owner of the !Asics 2120 (http://www.asicsamerica.com/newrelease/newrelease_gt2120.htm) running shoe!

The pro had me bring in my old pair of shoes, asked me a bunch of questions -- then watched me run.

He fitted me with a bunch of shoes, and described the difference between stability and cushioning. Each shoe I put on, he had me run in them and do a comparison on my old shoes.

The first 'pro' shop I went to was not as thorough.

I am very happy and I can't wait to run tonight

[zx6roxy]

Congrats on the new shoes:thumbup

Running will definitely be THAT much more enjoyable with properly fitted shoes;)

[MrCrash]

I can't get to asics.com right now, but it sounds like the 2120s have more stability than the 2110s?

That might just be my next shoe :)

[Atak Kat]

Originally posted by CityBikeMike
I can't get to asics.com right now

Try http://www.asicsamerica.com

-ak-

[zx6roxy]

Sweet, thanks Joel!

[stan23]

Originally posted by CityBikeMike
Muddy Buddy was FUN :)

http://www.bayarearidersforum.com/forums/images/threads/000/185/856/2886754-mb17.jpg

Mike,

I was just reading about the event and it looked like a blast! Thanks for sharing the pics.

[Atak Kat]

Anyone up for an early Christmas morning run?
I was thinking maybe Sawyer Camp Trail (http://www.bahiker.com/southbayhikes/sawyercamp.html) on Skyline/San Mateo.

It'll be a C pace run. :laughing

-ak-

[zx6roxy]

Hmmm.....what time Joel?

How far?

I was thinking of doing a 6-8miler on Christmas morning:)

[Atak Kat]

Between 6-7am.

6-8 miles sounds good to me.

[MrCrash]

What kinda pace per mile is a "C" pace?

[zx6roxy]

Originally posted by Atak Kat
Between 6-7am.

6-8 miles sounds good to me.

:wow

I forget that your "morning" starts at 4am:p

[Atak Kat]

:laughing

I actually slept in this morning. ;)

Up at 4:45am and in the pool at 5:15.
Swam for about 30 minutes and then a spin class right after.
My transition time sucked since I took a shower between the pool and bike. :laughing.

-ak-

[zx6roxy]

^What no running?:laughing

I haven't swam in almost 2 months:wow...I will definitely get back into it within the next couple of weeks.

And now that the days are starting to get "longer" again, I will be at AP in the mornings after the holidays.

[Atak Kat]

Originally posted by zx6roxy
^What no running?:laughing

I'm running this afternoon. :p

I will be at AP in the mornings after the holidays.
Did they finally get rid of that bite-happy seal?

[zx6roxy]

Originally posted by Atak Kat
I'm running this afternoon. :p

Did they finally get rid of that bite-happy seal?

I'm gonna squeeze in a run this afternoon before I head out this evening:p

I've been told that the sealion visits the lagoon from time to time.....but people are no longer 'on the menu':laughing

[stan23]

I took my new kicks for it's maiden run last night. I did a 4 miler, but my right knee started to bug me. I dunno if it's the shoes. The left leg felt very fresh.

The one thing I noticed is that I got 1/2 size bigger shoe, and it fits kinda loose.. like my heal lifts up from the shoe moreso than before. (it was recommended that I get 1/2 size bigger)

I'll run again tonight and see whats up.

[m_asim]

Originally posted by stan23
I took my new kicks for it's maiden run last night. I did a 4 miler, but my right knee started to bug me. I dunno if it's the shoes. The left leg felt very fresh.

The one thing I noticed is that I got 1/2 size bigger shoe, and it fits kinda loose.. like my heal lifts up from the shoe moreso than before. (it was recommended that I get 1/2 size bigger)

I'll run again tonight and see whats up.

Stop at the first sign of tightness/pain in the knee. Don't try to tough it out like I did.

[stan23]

I wouldn't exactly call it pain or tightness. Just not as fresh as the left leg. I didn't want to risk it, so I stoped at 4 miles.

Tonight, i'm doing weights, so i'll give me legs a chance to rest.

[Atak Kat]

Originally posted by m_asim
Stop at the first sign of tightness/pain in the knee. Don't try to tough it out like I did.
+1. A little ice on the knee right after the run helps too.

-ak-

[scratchpad]

Originally posted by stan23

The one thing I noticed is that I got 1/2 size bigger shoe, and it fits kinda loose.. like my heal lifts up from the shoe moreso than before. (it was recommended that I get 1/2 size bigger)

I'll run again tonight and see whats up.

I am no professional so if someone knows better than feel free to chime in.

The 1/2 size bigger should not be the problem. In everyday shoes i wear a 10-10.5 and my running shoes are 11.5 and i do not have the problem of the heel lifting. It appears to me that you may have got sold on the newest, latest and greatest technology for a high price. How many different pairs of shoes did you try on? Did you go into the store and ask to try on the Asic's GT series and stay focused on them because everyone here recommends them? Your foot is different than somebody elses. I'm sure the Asic's GT series are top of the line shoes, however, they may not be for you.

When i first got fitted for running shoes i tried on about 12-15 different pairs of several different brand names and models. I walked in them, took a short jog in them and took my time asking questions and feeling the shoes out. I went with the shoe that fit my foot and category, additionally, the one that was the most comfortable. I ended up with the Brooks Adrenaline GTS 6. At the time it was by far the best shoe for me. Prior to these shoes i was getting weird little pains in my ankles, knees, etc. which have all gone away.

So how did your second run in them go?

[stan23]

Originally posted by SWETNGBLTS
I am no professional so if someone knows better than feel free to chime in.

The 1/2 size bigger should not be the problem. In everyday shoes i wear a 10-10.5 and my running shoes are 11.5 and i do not have the problem of the heel lifting. It appears to me that you may have got sold on the newest, latest and greatest technology for a high price. How many different pairs of shoes did you try on? Did you go into the store and ask to try on the Asic's GT series and stay focused on them because everyone here recommends them? Your foot is different than somebody elses. I'm sure the Asic's GT series are top of the line shoes, however, they may not be for you.

When i first got fitted for running shoes i tried on about 12-15 different pairs of several different brand names and models. I walked in them, took a short jog in them and took my time asking questions and feeling the shoes out. I went with the shoe that fit my foot and category, additionally, the one that was the most comfortable. I ended up with the Brooks Adrenaline GTS 6. At the time it was by far the best shoe for me. Prior to these shoes i was getting weird little pains in my ankles, knees, etc. which have all gone away.

So how did your second run in them go?

I went to a running store that sold no specific brand. The employee analyzed my run, and brought out 5 pairs of shoes for me, he had me run in each pair alternating with different shoes for my left and right foot for a more direct comparison.

I blindly choose the Asics, as they felt the best for me.

I did not know Mike and Roxy had Asics as well, until I revisited this thread.

My 2nd run faired better, but I will still keep looking for shoes as I know it is a trail and error process and I hear it's best to alternate your running shoes.

[scratchpad]

Originally posted by stan23


My 2nd run faired better, but I will still keep looking for shoes as I know it is a trail and error process and I hear it's best to alternate your running shoes.

When you tried on the shoes was your heel lifting in them then? There's also different heel sizes on each shoe. Narrow, medium etc. Try a different sock, maybe that'll help. Good to hear that the second run went better. Keep pluggin away.

[Atak Kat]

Anyone wanna go for a run New Years Eve/Day (Sunday or Monday)?

No preference.
Any time, any place, any distance.
I just want to get out, run, and have some fun. :)

-ak-

[zx6roxy]

I'm not exactly sure how my training will pan out this weekend....

I'm running this evening after I get off work....6-8miler

tomorrow a 9-10miler in the morning....depending on how I feel when I get up...maybe more than 10, maybe less...we'll see...

Depending on how far I run tomorrow will determine Sunday's distance, IF I run at all...

I definitely wanna run on NY's morning......*crossing fingers* that I don't get too hammered the night before:laughing

[VTRweasel]

Holy crap, :shocker

This is a real thread?

I saw the originator of the thread and thought "Stan's starting a water drinking thread"

Good for you bro, keep it up :thumbup

[General Alcazar]

You could take lessons from Dean Karnazas. He is totally insane!! Ran 50 marathons in 50 days. :wtf

http://www.wired.com/wired/archive/15.01/ultraman.html


http://www.wired.com/ly/wired/wired/archive/15.01/images/FF_124_ultraman1_f.jpg

[zx6roxy]

^I read the article on a Runner's World issue a few months back.......:loco

[cheezy]

RUN FORREST RUN! (or did someone already say that.)

[stan23]

come on Jim. Give me some credit. This thread is real. Matter of fact, I ran to the Wednesday night P&W meet from my Grandma's house 3 miles away.

The last two days, i've been stuck at home with a stomach flu, I feel like crap, but hopefully, i can run tonight or tomorrow. We'll see.. I haven't eaten in 24 hours!

[zx6roxy]

So who here ran on New Year's day?:confused

I managed to squeeze in a 4miler in 30 minutes

This week: 44miles

Next week: recovery week (22 miles)

Less than 9 weeks away.....

Who here is still doing Napa?

[stan23]

I have not run in 6 days due to a stomach flu issue.

Tonight will be my first night back on the run (and a beautiful night it will be!)

[zx6roxy]

Aw, that sucks. I'm hoping you've been hydrating yourself.....

[Atak Kat]

Originally posted by zx6roxy
So who here ran on New Year's day?:confused

I had a nice 6 miler on New Years day.
16 weeks until Big Sur. :banana

Hope you're feeling better Stan.

-ak-

[zx6roxy]

^those 16 weeks are going to fly by.....

I have a feeling my prerace jitters are gonna kick in the 3 weeks before::green

:laughing

[stan23]

Originally posted by zx6roxy
Aw, that sucks. I'm hoping you've been hydrating yourself.....

I usually go through a case of bottled water every week or so. but I got smart, and got myself a brita water filter.

Still cranking away... those avia's are working out well. I love 'em.

[MrCrash]

Anyone interested in a warm up run on January 14th?

http://www.pctrailruns.com/Angel_Island_New_Years.htm

[Atak Kat]

Maybe.

Which distance did you have in mind?

[MrCrash]

I'm up for any of em. I figure the longer runs will be a good warmup for Wildflower with all of the climbing.

Do you have any preference?

[stan23]

Not to be a wuss, but I don't think I can make the Napa Marathon. There is just not enough time for me.

I was doing 10-mile weeks 2-months ago, and I just don't think I have the time to 'jog' a marathon in 5 months time. I'm still gonna train for one, but i'm thinking more like late summer. Sure I can jog half and walk half, but what's the point? I want to jog the whole thing.

[zx6roxy]

From the words of my friend Joe:

"Give your body time to rest and heal . . . training for a marathon is no joke, especially the punishment that you put your body through . . .
Seriously, who in their right mind, would want to run 26 miles just because . . "

Take your time Stan, listen to your body.

[Baptistro]

Stan, I just signed up for the SF marathon, it will be my first. The marathon is on July 29.

I am still recuperating from a fractured tibia so it's all eliptical for me for the next few weeks (no impact). After that, doc says he will be releasing me to try running and see how the impact will affect the left ankle.

If I can run as soon as February, I think I'll have enough time to train properly.

I'm also still recuperating from the shoulder surgery, so upper body workouts are out for the time being as is swimming.

I'm committed to quitting smoking and to run this marathon with my dad. Hopefully I'll be able to surprise him. He's been an inspiration, having run half a dozen marathons in the last three years. He's 64 now and just started running at 61.

Sign up for the SF marathon and we can give it a go together.

I've been doing 10 minutes of stretching pre cardio, 20 minutes on the elliptical at between 75-80 rpm, with a 5 minute cooldown at 55-60 rpm, with a 10 minute stretch afterwards. I ran in HS and college for ultimate frisbee, and swam competitively in HS, so I stretch religiously.

Anyone know the accuracy of the distance given on these machines? I'm supposedly doing approximately 2.8-3.1 miles in those 25 minutes.

I need new running shoes :(

[stan23]

Originally posted by Baptistro
Stan, I just signed up for the SF marathon, it will be my first. The marathon is on July 29.

I am still recuperating from a fractured tibia so it's all eliptical for me for the next few weeks (no impact). After that, doc says he will be releasing me to try running and see how the impact will affect the left ankle.

If I can run as soon as February, I think I'll have enough time to train properly.

I'm also still recuperating from the shoulder surgery, so upper body workouts are out for the time being as is swimming.

I'm committed to quitting smoking and to run this marathon with my dad. Hopefully I'll be able to surprise him. He's been an inspiration, having run half a dozen marathons in the last three years. He's 64 now and just started running at 61.

Sign up for the SF marathon and we can give it a go together.

I've been doing 10 minutes of stretching pre cardio, 20 minutes on the elliptical at between 75-80 rpm, with a 5 minute cooldown at 55-60 rpm, with a 10 minute stretch afterwards. I ran in HS and college for ultimate frisbee, and swam competitively in HS, so I stretch religiously.

Anyone know the accuracy of the distance given on these machines? I'm supposedly doing approximately 2.8-3.1 miles in those 25 minutes.

I need new running shoes :(

Bap, that's very inspirational.. I will keep the SF marathon in mind. I can most likely make that one.

[JoneZ]

pussy, join it

[Atak Kat]

stan, only you will know when you're ready. take care of yourself.

Bap, I'll add that SF Marathon as a 'maybe'. Sounds like fun. Congrats on kicking the habit. I know from personal experience it's not easy. It took at least two attempts with me.
Nothing like abusing your body from one habit for another. ;)

Mike, I'm also sitting on the fence on that that Angel Island Run, but I'm leaning towards 'yes'.
The 25 km sounds like it'll be a fun warm up as long as the cutoff is like 4 hours. :laughing

-ak-

[zx6roxy]

I'm a maybe for that Angel Island run....I will keep you guys posted;)

[scratchpad]

Originally posted by Baptistro

Anyone know the accuracy of the distance given on these machines?


I'm also curious about this except i'm interested in the treadmill accuracy. I would imagine the incline would be accurate but the speed and mileage is what i'm questioning. Anybody in the know?

[zx6roxy]

It really depends on the treadmill. I find that treadmills differ in their calibrations. So, I just run by effort and time. Some treadmills I run faster on than others.

Your perceived effort is much more important than what a digital readout is telling you. Even if the pace is accurate, some people find running on the treadmill either easier or harder than running outside, for a variety of reasons. Even mental boredom can make treadmill running seem harder. If you feel like you’re running hard enough, or if you feel like you’re running too slow, you probably are.

In general though, to reproduce the effort level required outside, it’s a good idea to have the incline set to 1%

Give some thought to getting a pedometer. They are inexpensive & great for measuring distance through new areas. I checked its accuracy by running a specific distance & compared it to the cars odometer.

Next wear the pedometer on the treadmill for a workout & compare the distance reading on the treadmill with that on the pedometer.

[davis8]

Wow...I just found this thread. Just reading this thread made me feel healthier. You guys are an inspiration. I WILL start running again (but definitely no marathons).

Thanks,
Davis

[stan23]

Originally posted by zx6roxy
It really depends on the treadmill. I find that treadmills differ in their calibrations. So, I just run by effort and time. Some treadmills I run faster on than others.

Your perceived effort is much more important than what a digital readout is telling you. Even if the pace is accurate, some people find running on the treadmill either easier or harder than running outside, for a variety of reasons. Even mental boredom can make treadmill running seem harder. If you feel like you’re running hard enough, or if you feel like you’re running too slow, you probably are.

In general though, to reproduce the effort level required outside, it’s a good idea to have the incline set to 1%

Give some thought to getting a pedometer. They are inexpensive & great for measuring distance through new areas. I checked its accuracy by running a specific distance & compared it to the cars odometer.

Next wear the pedometer on the treadmill for a workout & compare the distance reading on the treadmill with that on the pedometer.

Treadmill running is definitely easier (no wind resistance) but very boring. I can top out on a treadmill at 50-minutes before I get bored to death.

Outdoor running is much harder on the joints (you will definitely feel more tired after running outdoor) but I think it's a much better workout. I used a pedometer before, but I found out my cheapo one I got for free wasn't all that accurate.

What I did was drive around my running trail and I that is how I assessed the distance... Pretty ghetto, but I only run on one trail, so that is how I know. I now have a handheld GPS unit, so it is much easier to keep track of distances on trails I have not run before. Not only that, I can see how my pace is at the begining of the run vs. the end of the run. I can take all this data and adjust accordingly.

On a side note, anybody like running on a track? There's this public track in Campbell that's pretty cool. Lots of folks run there on any given night.

[zx6roxy]

Try using www.mapmyrun.com ;)

I've been using it to map out my longer runs

As for track running, I do it 2-3 times a week to work on my speed/intervals.

I do 6-mile intervals.

1 mile warmup and 1 mile cooldown.

Basically its 6 1-mile intervals......with 2 to 3-minutes of recovery in between. I typically feel like :green by the 4th or 5th mile:laughing

Or I do a mixture of 400m and 800m intervals.....with 1-2 minute recovery

Tracks are nice when you don't wish to run very far but still obtain the mileage....unless you get bored running in circles ......

[stan23]

Thanks for the link Roxy. Looks like I handicapped myself earlier for not realizing a site like this exists. :-)

The one thing I wanted to ask about track running..

Say, i'm at your typical track; 4 revolutions/mile.. I often ponder how destructive it is on my ankles when doing long distance running. Say I do 8 miles in one sitting, That means I am doing 32 laps going the same direction. It must put more stress on my ankles making the same left turn, no?

The track I run at, says you can only go counter-clockwise, and you would look like a tool if you went clockwise.

Any opinions?

[zx6roxy]

It's an unwritten law of the universe that runners must run on a track counter-clockwise, rather than clockwise. This means that for the person who trains excessively on the track, ITBS (Iliotibial Band Syndrome) will almost always strike in the left (inside) leg, because the left tensor fascia lata and its bands must control a greater deceleration of adduction than the right (outside) hip.

I run in the clockwise direction every other session spent on the track---I certainly hope I don't look like a tool:laughing

I began having issues with my left knee and IT band the more I ran on the track. I was told that running in the clockwise direction would alleviate these symptoms, and it did.

[stan23]

Originally posted by zx6roxy
It's an unwritten law of the universe that runners must run on a track counter-clockwise, rather than clockwise. This means that for the person who trains excessively on the track, ITBS will almost always strike in the left (inside) leg, because the left tensor fascia lata and its bands must control a greater deceleration of adduction than the right (outside) hip.

I run in the clockwise direction every other session spent on the track---I certainly hope I don't look like a tool:laughing

I began having issues with my left knee and IT band the more I ran on the track. I was told that running in the clockwise would alleviate the ankle and IT band symptoms.

Thanks again for the info.

:cool

[zx6roxy]

ITBS is a common cause of knee pain in runners, bicyclists, martial artists and dancers. It is characterized by sharp or burning pain on the outside (lateral) side of the knee, thigh or buttocks.

What is the ITB and what does it do?
The ITB is a wide, flat ligament like structure that runs down the side of the thigh from the side of the hip (iliac crest) to the lateral part of the bone just below the knee (tibia). It provides stability to the outside of the knee and helps control inward motion of the thigh. The ITB is not attached to bone as it passes between the femur and the tibia. This allows the ITB to move forward and backward with knee flexion and extension.

The function of the ITB is to slow down or decelerate adduction (movement toward the midline of the body) of the thigh during walking or running. In other words, the ITB stabilizes the thigh and prevents unnecessary side-to-side motion. "This adduction occurs about 90 times per minute per leg as you run and almost 22,000 times during a four-hour marathon! No wonder the ITB sometimes complains!" (1)

What causes ITBS?
ITBS is believed to result from recurrent friction of the iliotibial band (ITB) over the bony prominence just above the lateral portion of the knee. With ITBS, the bursa often become inflamed, causing a clicking sensation as the knee flexes and extends. Over time, inflammation actually diminishes and scar tissue (adhesions) develops from the repetitive tearing of the fibers of the ITB. Because of the build-up of adhesions, the ITB becomes congested and tight with greatly decreased blood flow. This causes a further build-up of congestion and the process continues.

Running (2)
1. Running on slanted surfaces (runners who run with the traffic tend to have ITB troubles in their right thigh because that leg must travel a greater distance each time it hits the ground) or run track (the counterclockwise running causes ITBS in the left thigh because the ITB must control a greater deceleration of adduction in the left hip.
2. Too much downhill running.

[Baptistro]

wow, Rox, you're a wealth of information :)

Let's talk pedometers.

My dad got me a fancy pedometer thingie that does heartrate monitoring, etc.

Now, since I am just beginning running, I don't think I have my running stride down yet, and the distance calculations are based on the length of your stride. Is calibration of these things actually pretty simple, or am I right in spinning my wheels?

[stan23]

Originally posted by Baptistro
wow, Rox, you're a wealth of information :)

Let's talk pedometers.

My dad got me a fancy pedometer thingie that does heartrate monitoring, etc.

Now, since I am just beginning running, I don't think I have my running stride down yet, and the distance calculations are based on the length of your stride. Is calibration of these things actually pretty simple, or am I right in spinning my wheels?

I set one of those up for my ex-gf and it was not all too accurate for her since her stride varies as she runs.

Handheld GPS dude :nerd

[MrCrash]

Originally posted by stan23
Handheld GPS dude :nerd

It's fun uploading the data to MotionBased:

http://www.bayarearidersforum.com/forums/images/threads/000/185/856/2905534-bk-run.jpg

[Baptistro]

Originally posted by stan23
I set one of those up for my ex-gf and it was not all too accurate for her since her stride varies as she runs.

Handheld GPS dude :nerd

Never looked into it.... any insights? I'd want one that is pretty light as I don't like carrying anything when I run, not even an ipod.

[stan23]

Originally posted by Baptistro
Never looked into it.... any insights? I'd want one that is pretty light as I don't like carrying anything when I run, not even an ipod.

http://www.gpspassion.com/forumsen/topic.asp?TOPIC_ID=69673

Well, I use it for EVERYTHING.. My car, motorcycle, bicycle and now running. It's not the smallest thing. A little bigger than a deck of cards, but it is very robust.. You can set it to pedestrian mode and it will ignore 1-way streets and freeways, expressways, etc.. I just set a route, and follow it. I have my headphones hooked up to it, and I just listen to mp3s (yes, it plays mp3s) and when the appropriate turn comes up, It will tell me by muting the mp3 for a second.

You can also record your run, and with it you can purge data, such as speed, time, max mph, distance, etc.. I use this data to try to balance out my runs. I don't want to go too strong in the beginning and taper off in the end.

Best of all, @ $200, it was a much better deal than an ipod.

[Baptistro]

hmmm, very interesting.... any recomendations? Or should I just get off my ass and research it myself? :laughing

[stan23]

Originally posted by Baptistro
hmmm, very interesting.... any recomendations? Or should I just get off my ass and research it myself? :laughing

I like the unit I have since It serves many purposes outside of running. It was cheap, good build quality and has saved me time again and again.

You're more than welcome to check it out next time I see you...

but I will be honest, unless you don't mind lugging something around while you run, it may not work for you. Personally for me, I just hold it in my hand.

[MrCrash]

Originally posted by stan23
but I will be honest, unless you don't mind lugging something around while you run, it may not work for you. Personally for me, I just hold it in my hand.

I've been using a Garmin 305 for the past six months. It doesn't play mp3s, but I love the compact size of the unit and the data charts I can generate with the software.

http://www.garmin.com/products/forerunner305/gallery/pt-forerunner305hr-LG.jpg

The 205 has many of the same features as the 305, but without the heart rate monitor. I've seen them new on eBay for under $200.

[scratchpad]

Originally posted by zx6roxy
It really depends on the treadmill. I find that treadmills differ in their calibrations. So, I just run by effort and time. Some treadmills I run faster on than others.

Your perceived effort is much more important than what a digital readout is telling you. Even if the pace is accurate, some people find running on the treadmill either easier or harder than running outside, for a variety of reasons. Even mental boredom can make treadmill running seem harder. If you feel like you’re running hard enough, or if you feel like you’re running too slow, you probably are.

In general though, to reproduce the effort level required outside, it’s a good idea to have the incline set to 1%

Give some thought to getting a pedometer. They are inexpensive & great for measuring distance through new areas. I checked its accuracy by running a specific distance & compared it to the cars odometer.

Next wear the pedometer on the treadmill for a workout & compare the distance reading on the treadmill with that on the pedometer.


good stuff