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SOSH Running Dogs

Discussion in 'General Sports' started by Catch Me Bruno, May 27, 2007.

  1. MB's Hidden Ball

    MB's Hidden Ball Member SoSH Member

    Messages:
    1,630
    Thanks. So I use Garmin connect but I don’t see the temp listed on any of the data screens; it’s on the map display but nowhere else. I probably need to adjust the settings if I want to see it listed.
     
  2. TallerThanPedroia

    TallerThanPedroia Civilly Disobedient SoSH Member

    Messages:
    12,000
    No, the map is where I get it from. I've been using my own spreadsheets since I started running long before I even had a watch, so the data I posted above is from one of those. I input it all manually.

    Which is how I know I'll be running my 15,000th mile before the end of the month!
     
  3. MB's Hidden Ball

    MB's Hidden Ball Member SoSH Member

    Messages:
    1,630
    Got it; thanks.

    Congrats on the speedy recovery, and congrats on mile 15,000!
     
  4. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

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    14,304
    Incredible! I should try and ad everyone on the Strava.
     
  5. TallerThanPedroia

    TallerThanPedroia Civilly Disobedient SoSH Member

    Messages:
    12,000
    I'd say I'm back :)

    Didn't tell anyone I was doing this, except my girlfriend who drove me me to Hopkinton and acted as a mobile water stop. Wasn't quite sure I'd pull it off in this heatwave. Screenshot_20180729-123558~2.jpg
     
  6. MB's Hidden Ball

    MB's Hidden Ball Member SoSH Member

    Messages:
    1,630
    Goddamn dude. Congratulations!
     
  7. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Wowee! Awesome mate!
     
  8. TallerThanPedroia

    TallerThanPedroia Civilly Disobedient SoSH Member

    Messages:
    12,000
    These are my tempo runs from the last several summers. I always run in the morning so they're pretty comparable, though I did used to get up a bit earlier a few years ago. That wouldn't help much this summer, as even at night we're staying above 70:

    Tempo Temps.png

    On the plus side, I haven't screwed up my right leg for the third summer in a row, so I've gotten a ton of workouts in.

    Still:

    8e3f471c058d30531457543c676ee456a52bcc70.jpg
     
  9. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Our last two summers have been unbelievable to run in. December and January have been crushing. There was a day last Jan when I had to get like 30km in and I got through 9 and had to sit in the shade for twenty minutes, not because of heat stroke or illness, but because it was like running in molasses. That day was 36c. They say it makes you stronger for cold conditions on race day.
     
  10. TallerThanPedroia

    TallerThanPedroia Civilly Disobedient SoSH Member

    Messages:
    12,000
    Okay, I'm pretty proud of this bit of nerdery. I took all the runs since the start of 2014 (pretty much after I became "fast" and my fitness has always been within a certain range since then) for which I have HR data, 724 in all, and did a regression analysis to come up with a formula to predict my speed based on distance, average HR, and temperature. Then I expressed the difference with actual speed as a percentage.

    I had four outliers. At the top were three one-miles races (the Martin Richard Mile). At the bottom was Mount Washington. Those make sense, and if I could easily throw elevation in here I'd probably get an even tighter fit. Still the R2 was 74%, close enough.

    I graphed the rest, and it really does seem to track well with my own thoughts about where my fitness is. Peaked in Spring 2015 just before my PR at Boston. Not quite as good as I thought that summer when I overdid it at Chicago. Had leg trouble in the Summers of 2016 and 2017 which hurt my fitness, and since then I feel like I haven't been able to get back into my best shape. I thought I was getting close this spring, and then of course you can see where my friend pneumonia came in. But you can also see how I've come back from that. And I did this because I'm suspicious that I'm approaching that Spring 2015 level again, but it's hard to tell because it's been so damn hot and I can't directly compare runs because of the heat difference. But this tells me I'm not imagining it.

    [​IMG]
     
  11. Dummy Hoy

    Dummy Hoy Angry Pissbum SoSH Member

    Messages:
    5,663
    I always forget how hardcore peeps in this thread are. More power, I’m just not a runner. I can and have (and will) but it’s always a bit of a battle, tho fun as hell when I catch a groove.

    Anyways- I popped in to see if anyone else was running Falmouth on Sunday? I live in town, so I feel compelled to do it on principle. Weather looks like it’s going to be beautiful (low 70s, dropped humidity), so I might enjoy it this year. Last year was like running in pea soup- just brutal.

    Anyone else in to enjoy this gorgeous and eventful race?
     
  12. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

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    14,304
    Hah, not that hard core for all of us. I've been rehabbing my achilles and doing little runs here and there and am only really starting to get in form. Back to doing 40 to 50km a week and have the Coastal Classic race next weekend which is a pretty great 30km run along the sea cliffs south of Sydney. You get a mix of trail and road runners and that's always interesting; the road runners complain it's too hilly (it's not that hilly but there's a few km of beach running here and there) and the trail runners complain it's too fast (the single trails have been replaced by duckboards) so you get some interesting pacing.

    After that, I don't have an 'A' race in mind. Feels weird, by this time I've usually known what I'm aiming for. I'm going to do a 4 day stage race in 12 months exactly through the Outback, but that's a long way off. I'm assessing what I can fit in later this year or early next year. When I deliberately didn't sign up for anything I wanted to get rid of the training for an event pressure, but now I actually feel a little bit adrift without the race in the distance.
     
  13. bohous

    bohous Member SoSH Member

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    2,546
    Shoe question.
    I recognize I'm a bit out of my league in this thread but could use some advice. I've been running fairly regularly for about 2 years now and I try to do 3 miles 2-3 times a week and not really looking to push it beyond that. Lately I have been dealing with some knee soreness after my run. I've been running in Brooks Launch 3 for a while now and, although entry level runners, they have been great for me but ready to be replaced. These shoes have a relatively large 10mm heel drop, which some quick Googling tells me might be contributing to my knee pain. I know shoe fit is a very individual thing but looking for recommendations on a zero drop shoe (or if i should even be considering going to a 0). I'm fairly big guy (6' - 185ish) and I still like a good amount of cushion and not looking to go minimalist. I've been poking around at these Altra Torin 3.0 which seem to check the boxes and hoping my local REI has them in stock to try on. Anything other features or specific shoes I should be considering?
     
  14. d.ro.ho

    d.ro.ho Well-Known Member Silver Supporter SoSH Member

    Messages:
    89
    I am also a bit out of my league in this thread, but I’m on my second pair of Saucony Kinvaras. They are not all the way to zero but certainly less drop than a conventional running shoe. Having tried a more minimalist shoe for a while before (zero drop, no cushion), I find these to be a nice compromise. They encourage forefoot striking but have some cushion for when your form slips.
     
  15. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    If you're getting pain in your knee then it's most probably your technique, not your shoes. It's likely you're overstriding.

    Go to a physio - you've probably got ITB inflammation. Look back a few pages - it's what I did 3 years ago. You need to work with them on how to overcome it. It will not go away with rest, or new shoes. But it is easy to overcome, with the right support.

    There's nothing wrong with high drop shoes. While the high drop can be associated with ITB that's because high drop is more commonly associated with heel strike which can be associated with over striding. Low drop otoh is more commonly associated with achilles strife because it is generally for runners with a tighter stride and punishes calf over-reliance.

    But that's kind of "I know what I'm doing wrong" territory which sort of comes with the pain of having been through it.

    I wear 3mil drop trail shoes and adore them - the Hoka Speed Instinct 2 which they've just fucking discontinued, like Hoka always do - and no issues at all. I recently switched out my last road shoe, the New Balance Zante with a 6mil drop to the Saucony Freedom ISO with a 4mm drop after the UTA50 (and enjoying a no-work two weeks off). My calves were rock hard and on the roads my achilles couldn't handle the lower drop and they exploded. I'm now three months later and only really starting to log long runs and hills. It wasn't the shoes fault but the drop messed me around. It's the first pair of shoes I was in agony in; I went back and grabbed a pair of the new Nike Pegasus 35's and they had a 10mil drop. They are marketed as an achilles friendly shoe. I actually hate Nike's road shoes but they're getting a really good rap right now and I have to say they're a brilliant low, slow long run shoe. And 10mil is huge in my mind but they're easy to run in.
     
  16. THE Stolen Base

    THE Stolen Base lurker

    Messages:
    48
    @bohous
    I love my Altra Torins. I am about the same size guy as you. I am a forefoot striker and have a wide foot. The wide toe box and high cushioning make for a very comfortable run. I am currently on my 5th pair of Torins.
     
  17. bohous

    bohous Member SoSH Member

    Messages:
    2,546

    This is great stuff, thanks. I think you are probably correct that I'm overstriding. I never really considered my technique but I know that I'm a heel striker and sounds like something I should work on. It also makes sense because as I have gotten more comfortable with my distance/pace I have begun pushing myself a little harder the last 1/2 mile or so which I often do by taking longer strides opposed to just speeding up my cadence. My usual route also has an optional shorter route that includes a pretty significant up and over hill and I know that coming down is putting a lot of impact on my knees. Might need to rethink this route.


    Popped into REI last night and tried on the Torin Knit 3.5. They are slightly different than the ones I linked to but unfortunately they ran short in my size and sizing up was sloppy. I tend to have the same issue with most New Balance shoes. I'm looking at Topo Athletic Ultrafly now. They have similar design to Altras with the wide toebox but are norrower in the middle and a 5mm drop, which seems like a good compromise. I know it shouldn't be a deciding factor but I also dig that they are a Framingham based company.
     
    #3317 bohous, Aug 24, 2018
    Last edited: Aug 24, 2018
  18. Spelunker

    Spelunker Well-Known Member Gold Supporter SoSH Member

    Messages:
    5,086
    Like the Freedoms (which, granted, is a newer line) Kinvaras are a 4mm drop.
     
  19. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    re: technique, downhill is generally bad for ITB because most people overstride going downhill and heel strike even if that's not their normal running style. So you don't need to avoid hills, just remember to land high cadence under your body rather than reach out with your foot and land on heels. That's also a quad shredder. Uphill fucks your achilles for the obvious strain reasons. So yeah if you're going fast down the hill, just try to land quick and mid rather long and extended. But I reckon you should just get a running check with a physio before you do damage anyway, they'll be able to help you immediately.
     
  20. Joe Sixpack

    Joe Sixpack Well-Known Member Lifetime Member SoSH Member

    Messages:
    3,779
    What Syd said.

    Slow, short strides on downhills. People too often get into the mindset of trying to hit a certain time or pace on a familiar run. There's no need to. Just keep it slow. Use the downhill for recovery.
     
  21. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    There's a lot to that 'familiar' run comment too, Joe's spot on. The more you do the same run the more you lock in to muscle memory on it and you run lazier and, often, too fast. I do it all the time. It's hard to complain about my normal route home from work which includes a run across the harbour bridge, around the opera house and then through the gardens along the harbour. But the problem is you try to race yourself and even if you're 'taking it easy', as Joe says you try to start hitting paces whether you're trying to or not. I try to only do that run once a week even though it's so gorgeous.
     
  22. bohous

    bohous Member SoSH Member

    Messages:
    2,546
    I never time myself on casual runs. When I push it down the home stretch it's more "running out the tank" than trying to hit my time, but I suppose the same advice applies.
    In a couple of months most (if not all) of my running will be on the treadmill. This makes it a little more difficult to ignore my time, but does give me the option to force myself into a steady pace.
     
  23. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Why, because of winter?
     
  24. bohous

    bohous Member SoSH Member

    Messages:
    2,546
    Yes. I really hate running in the cold. I'll push it as long as I can to be outside but once the air stings, I'm hitting the gym. I tend to mix in stationary bike more in the winter as well.
     
  25. Joe Sixpack

    Joe Sixpack Well-Known Member Lifetime Member SoSH Member

    Messages:
    3,779
    I do 80-90% of my running on the treadmill from November through March.

    I can do either cold or dark on their own, but not in combination. Those 5am runs in midwinter are just brutal. Great time to catch up on TV shows while running on the treadmill. On weekends I'll typically still run outside if it's not snowy or icy.
     
  26. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Man that's tough. I do a lot 100 to 110 runs that kill me over christmas, but have never tried to run in that sort of cold!
     
  27. rbeaud

    rbeaud Member SoSH Member

    Messages:
    292
    Everyone has a pet peeve, I'm sure. Nonetheless, I've found running in the cold to be acceptable after the first 2k or so when the body generates heat. Layers, a balaclava, gloves and I'm all set. Even worked for me running the Dettah Ice Road in -30C weather! The one annoyance is fluids for long runs. I made an Icee of my mix on a subfreezing January training run. Having to pull the bottle top off to chew my mix was annoying. lol. Winter ground cover sucks though...then it's off to the elliptical if I can't avoid the dreadmill.
     
  28. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Did the Coastal CLassic a couple weeks ago. An unbelievable run, I'd put it on the top 1 per cent most beautiful runs you could ever consider. Very hard, too, for 30km where at least 8 of it - including the last 4km! are on loose sand. Had a great run, achilles seems to be behind me. I'd never run the whole thing as a race, nor added the last bit before, so wasn't sure what to aim for. The elites were all gunning for 2.30 to 3 hours so I figured 3 to 3.30 would be a good result; ended up 3:19 so pretty happy. But, like I said, achilles stayed loose and no residual issues.

    So I signed up for a half marathon this weekend. Haven't done an official half for aaaaaaaaaaaaaages. My PB unofficial was in the marathon on the same course 12 months ago; I looked at my watch at the 22kms mark and I was at 1:37 and thought 'oh, hey, 1/2 PB'. So this sunday I'm feeling pretty good and I guess I'd like to try and do 1:36.30.

    I have no idea what to expect out of it and am treating it like a fast training run. Should be a good time.
     
  29. Preacher

    Preacher Well-Known Member Gold Supporter SoSH Member

    Messages:
    1,498
    It was great weather for Berlin. I finished but it was tough. I didn’t have a big enough base of miles. This last year hasn’t been very good as far as training and injuries go. And then I would take too much time off coming back. Just a bad year, really more like 15 months or so since I moved. Anyways, completed the world marathon majors so I actually got two medals yesterday. Time to pack up and head home.
     
  30. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

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    14,304
    That's amazing - congrats!

    I did the half on the weekend and PB'd by 15 minutes. Did 1.32 which to me felt like flying.
     
  31. Spelunker

    Spelunker Well-Known Member Gold Supporter SoSH Member

    Messages:
    5,086
    Congrats!
     
  32. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    Signed up for Margaret River Ultramarathon. It's a fifty miler so not quite 100km yet. But I've never been over to West Australia and Margaret River is primo wine country - the race starts at a winery, makes its way along the western coast, through wineries, then finishes in a winery.

    And a looooooooooooooot of sand running along the beach.
     
  33. FlexFlexerson

    FlexFlexerson lurker

    Messages:
    56
    After several years of running exclusively outdoors, I'm not making an effort to embrace the treadmill (at least as winter is upon us here in the Rocky Mountains). It's been great to work on consistent pacing and get much more micro in terms of adjusting pacing/incline/etc. for training purposes. It's still not exactly providing what I love about running (being in the great outdoors) but it's not bad to keep me from getting rusty when there's 5 feet of snow on the ground in November.

    Want to take a stab at my first marathon in the next year or so.
     
  34. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

    Messages:
    1,188
    Ironman Arizona this past weekend. Great race. Ran a sub 4 hr marathon (barely) to finish in just under 12 hours. Awesome venue. Amazing energy on the course. The three-loop bike course was cool because the pros were zooming by every so often (as they lapped me). Gonna try for a BQ this upcoming year and do 2 Half Ironmans in 2019. I may be back for a full IM again in 2020. Hope everyone is recovering and getting ready to run next season!
     
  35. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

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    Well done! Sub 4 after all that work already is incredible.

    Racing season ending here for summer, when it's too hot - last real official race this Sunday, a 30k trail run on a tough course, then it's two months of hot and humid training, then allt he ultras start in February.
     
  36. TallerThanPedroia

    TallerThanPedroia Civilly Disobedient SoSH Member

    Messages:
    12,000
    Great work!
     
  37. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

    Messages:
    1,188
    Thanks fellas...appreciate it. Recovering now...trying not to get fat. Training for Shamrock ½ marathon starts in 2 weeks. Looking forward to reading about everyone's season!
     
  38. SydneySox

    SydneySox A dash of cool to add the heat SoSH Member

    Messages:
    14,304
    I came across the biggest snake I've ever seen - like, ever, not just outdoors or in a zoo, fucking ever - last week on a sandy trail in the Royal National Park south of Sydney.

    Came around a bend, playing stick-stick-snake, every Australian trail runner's favourite game, and thought "Oh is that huge shiny black log a ... yep... it's moving."

    It was about 15m ahead and I slowed, then stopped as it unfurled. It was at least 2m in length and thick and I swear the thing I remember apart from its head lifting so it would be at my knee level was that the blackness of its scales was so dark, so black, it seemed to grab all light around it, and the scarlet of its belly was so red...

    Anyway, Red bellied black snakes aren't aggressive, just highly venomous, and they'll only bite if you startle them or step on them, sort of like I would have if it had been resting just AROUND the bend instead of in the middle of the track. It was overgrown bush on either side of the 1m track. It slowly eased off the trail, as they're supposed to, and I was left to continue. If it had been a Brown snake I'd have been in real trouble, they're the ones that actually kill people and they often refuse to move away, and when they do that, if you make any move at all towards them they'll go after you.

    I couldn't turn around and go back the way I came because I'd actually only 2 minutes leapt over a small brown snake next to a rock I jumped off on a downhill. I didn't see it till I landed past it, and it was no threat but I certainly couldn't go back that way.

    Taught me a good lesson, never go trail running NO MATTER the length without my support shit. I was just doing loops of this track and a beach (Jibbon beach) as sand training about 2km from our holiday house. I normally carry a bandage and phone with me (at the least) no matter where I go because they're so useful for like 90 per cent of trail running mishaps. But because I was close, and it was 95'f I went out in singlet and shorts. If I'd been bitten my options were to walk in high heat 2km back for help which is the worst thing you can ever do with a snake bite, or sit in snake-town on a trail waiting for potential runners or bushwalkers to find me.

    I got back and picked up a beer and absolutely inhaled it.
     
  39. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

    Messages:
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