SOSH Running Dogs

I have been getting back in as well. I have a question that maybe is more appropriate for TBLTS, but thought I would try the runners first. One of the real problems I have with running is that I develop soreness in my shoulders. This happens on a treadmill, on soft surface (dirt track), on asphalt. It is uncomfortable to the point of distraction and sometimes the pain is sharp. I realize this is probably an issue with my shoulders and not my running but was wondering if others have had similar issues and if there was anything to adjust that might help. I have tried different strides to not much avail, although it is hard to make sure I am staying with a new stride because it is easy to slip into habits.

Also, any recommendations for getting faster? On a treadmill I have been doing run/sprint intervals but it hasn't seemed to help my on street running. I realize noone cares about my speed other than me, but I care. I know some people have success by increasing distance and then dialing up the speed on shorter runs but I'm not really looking to add distance at this point.

Smas - I have a friend who has shoulder issues when running. He eventually traced it to a muscular problem in his upper back, ended up working it out with massage and exercise/strength training. I would have a massage therapist or physical therapist look at it. Often pain like this is muscular in nature and can be addressed with simple therapies.

Speed is simple in concept but hard in practice. The basic idea is that if you want to run faster, you have to run faster. Going longer and then trying to go faster at shorter distances is inefficient and much less effective than incorporating speed work in your training. If you want to add speed, you should make at least half your run workouts speed-drill-based. Tempo runs, fartleks, intervals of various times, distances and intensities, and plyometrics in the gym are the most effective way of getting faster. The hard part is maintaining the intensity of higher speeds in the drills, as well as doing enough speed drills to have the desired effect; you need to get your heart rate at or above VO2 max for as much time as you can stand it. The more time you spend in this HR zone the faster you will get. Would be happy to help you out if you'd like.

Not as accomplished as the majority of the posters here, but wanted to share in the event others at SoSH are also doing some of the same things I am.

Iit's been a year since I started taking my fitness seriously for the first time in my life. February 2011 I started taking Boot Camp classes with an indie trainer in NYC (Bonstar Fitness). Two 1-hour sessions a week. I'm also granted access to her outdoor classes in Central Park a la carte because I'm a loyal customer, so from March-November I take advantage of those when I can. I also do my own "homework" via my Blink Fitness membership ($20/month no frills gym near Washington Sq. Park).

I've gotten in terrific shape as a result of the regimen and I've gained about 8-10 pounds of muscle over the past year while staying lean, fitting better in clothes etc, and while I had been a pretty good eater, am eating much better than I thought possible. [As a former South Beach dieter who lost 45 pounds seven years ago, I've kept that weight off but realized this past year that I never have been in truly healthy, fit shape until I started paying more attention to food journaling, steady cardio/exercise, and getting enough protein each day].

This year I wanted additional goals to keep committed to the classes and not plateau, so my resolution is training for and running (3) 5K obstacle races in 2012.

I've signed up for two of the three races already: one is a Spartan Race in NY on Sunday, June 3 with about a dozen other bootcampers. The other is the zombie-themed RUN FOR YOUR LIVES on Saturday May 5 in Amesbury, MA (no NYC-area event being held). For the last I may do a Rugged Maniac in the summer/fall, or another Spartan when it comes back around in September.

If any of you have done obstacle-based races, sharing any tips or experiences you've had would be appreciated.

Finally, I wanted to share this new app for iPhone and iPod that's an excellent health-and-fitness app with a twist for those of you who get bored to tears while on the treadmill at the gym (me, me, me), or are a just fatigued with your own monitors and want a change of pace.

Zombies, Run! isn't a trainer app with structured workout. It takes your standard run and bookends them with 17-minute audio episodes from an original storyline set in a post-Zombie apocalypse. In it you are "Runner 5" and each workout is a "mission" where you scavenge, explore, and outrun zombies. After each song that plays on your iTunes, you are given another snippet of plot. It's like listening to Lost or The Walking Dead while you run.

As a separate casual gaming component, your time and distance spent running allows you to automatically gain items you "find" while on a mission. Weapons, ammo, fuel, food, clothings, and clues/easter eggs that advance the narrative. When you finish, you go back to "base" where you drag & drop all acquired supplies into the different areas of the compound to level them up and gain more population in the stronghold.

The secret sauce to the app is the strong storyline, which really keeps you coming back to learn more about what happens next. Plus, zombies.

Kremlin Watcher said:

Hyannis Half-Marathon: 1:49:55 or thereabouts. Very pleased with this result considering that about 75% of my training thus far this season has been on the bike. Gives me a lot of optimism for the upcoming season. Only about four minutes off last year's PB with significantly less training.

Click to expand...

Sweet run, Kremlin.

Lots of factors contribute to gaining speed, in no particular order:

-Adding muscle. If you run enough, you'll eventually get faster because you'll get stronger;
-Losing weight. You gain 2 to 3 seconds per mile per pound lost. Drop 20 pounds and you'll shave 13 minnutes off your half marathon time without doing anything else;
-Intervals. Most good running schedules include speed work, interval runs, and long slow runs; and
-Distance. Long slow runs will help you in shorter distances.

My run this morning : 8.71 miles. Tough hill to start. 30 degrees and a mix of rain and snow

I wish it had been a little clearer ; usually it's quite a spectacular view

That's beautiful man. I can't wait for Memorial Day and to read your post about becoming a marathoner. It's a really special day.

Nice shots Jerry, makes me almost wish I wasn't an urbanite.

Thanks for the advice guys. Just so we all understand, I'm not trying to even be competitive within my age or anything like that. I'm just of a mentality such that goals help me work. I did a little 5K yesterday and PR'd with 30:30 which shows you my speed. In my defense (?) I weigh ~240 lbs. and my legs muscles are more built for cycling, since that is what I do a lot of. I do think that one thing I need to rectify is a heart rate monitor. My old ones finally broke down and I was going to wait until they got the bluetooth ones up to good review level and pair to my phone, but now I'm thinking I should just get a new one and not rely on the phone (I'm going to want it when I start really cycling again in a month or so anyway). That will help me with pushing my cardio a bit, and at least then I will know if my legs are behind or my cardio is.

I have done Fris's exercise to deal with shin splints and I have been trying to get to a toe strike (ironically? I find toe strike easier to maintain at higher speed, but i can't maintain that speed long), and at least now I don't feel like my legs below the knees want to shatter after running a few miles, so that's a big step up and maybe this time I can stick with it a little better.

Goals help us all. If you wanted to, I'll bet you could shave 3 to 5 minutes off your 5k time by this fall.

Smas - the one thing that I have found to be most important in setting up a training plan for success is to have as concrete a goal as possible. It doesn't really matter what it is, as long as it is specific and achievable. Right now you're running around 10-minute miles. What do you think a realistic goal is for you for a 5K? 9:30 miles? 9:00? Faster? Having something specific to shoot for focuses you on working out more effectively, especially if you have a concrete date by which you want to achieve it. So, for example, if you want to do a 5K three months from now at a 9:00 pace, you can work backward from that date in setting up a training plan, knowing that on that date you need to be able to run 9:00 miles. A week before that, you should pretty much be there. Two weeks before that, you should be close to that goal. Three weeks before that, maybe 9:15 miles. And so on. I find this approach of planning backwards really helps me set and achieve milestones in a very effective way.

And by the way, cycling has lots of benefits for running. If you cycle a lot, your running should improve. The opposite is not the case, however; running has almost no benefits for cycling (other than general CV fitness).

Also, forefoot striking on the run is, speaking generally, faster and more efficient than heel striking. Keep it up and you should see some speed gains.

Kremlin,

You've mentioned your approach to speed before and I would definitely be interested in hearing more. I may be the only one fixated on speed in this forum. I'm finally getting close to pre-injury training times although the fitness is not all there after 3 months without running and the distances suffers. Nonetheless, if you care to share I'm listening.

Cheers

Kremlin Watcher said:

Speed is simple in concept but hard in practice. The basic idea is that if you want to run faster, you have to run faster. Going longer and then trying to go faster at shorter distances is inefficient and much less effective than incorporating speed work in your training. If you want to add speed, you should make at least half your run workouts speed-drill-based. Tempo runs, fartleks, intervals of various times, distances and intensities, and plyometrics in the gym are the most effective way of getting faster. The hard part is maintaining the intensity of higher speeds in the drills, as well as doing enough speed drills to have the desired effect; you need to get your heart rate at or above VO2 max for as much time as you can stand it. The more time you spend in this HR zone the faster you will get. Would be happy to help you out if you'd like.

Click to expand...

Three things:

1. Congrats to all who have finished and/or PR'd races recently. I get so caught up in Daily Mile that I forget to check this thread.

2. I disagree with the notion that increasing your distance won't help you get faster. In fact, the opposite is true. There isn't just one way to get faster.

3. My biggest advice to anyone training for a half marathon is to do a long run of 14 or 15 as your longest run. I can't fathom running a half marathon after peaking at 10 or 11 miles. Completing a 14 or 15 mile run makes the last couple miles of the race much easier (mentally and physically) and you'll find that it's not only easier to finish, but it's easier to finish really strong.

rbeaud - check your pms.

Sass - it is true that you can get faster by running longer distances in training for shorter races. My point is that it is an inefficient way to get fast and requires significantly more volume than speed work, and higher volume is the most common cause of injury for runners. This is a physical fact, and has to do with the way your body becomes fit. When you run long and slow, your muscles, nervous system and energy pathways become conditioned to run at that pace. Your muscles do get fit, but get fit to contract and relax at that level of intensity. Your motor neurons become conditioned to fire the muscles at that level of intensity. And more importantly, your energy pathways and your body's ability to process lactic acid (VO2max) become conditioned to work at that level of intensity. If you then try to run faster in a race, all of these complex systems are being asked to do something they're not used to. Now, for a 5K that isn't such a big deal; the human body can do just about anything for 20-30 minutes on willpower alone. So yes, you can train for a 5K by running long and slow, then tearing it up on race day. However, at the longer distances, it just isn't practical for most people to train at the volumes needed to have the desired effect on speed. Trying to run a half-marathon or marathon at a pace, say, 30 seconds a mile faster than you run in training will usually result in a bonk sometime in the second half of the race, primarily because your body just isn't used to running at that level of intensity. Your energy pathways are not conditioned to supply you with sufficient glycogen because you haven't trained them at that level of intensity, and you can't process the lactic acid because you haven't trained your body to do it. There really isn't any debate about this point among coaches and trainers. Speed work is vital to train your the body's physiological systems to function at higher levels of intensity. It also helps keep volume down, which can help prevent injury. I prefer to run long and slow (I'd run 10-15 miles a day if my body could stand up to it), but the physical fact is that speed work is vastly more effective at building speed than long, slow runs.

The secret sauce to the app is the strong storyline, which really keeps you coming back to learn more about what happens next. Plus, zombies.

Click to expand...

So i'm guessing based on your descriptive recap it's worth the $8 bucks?? I usually don't splurge for many iphone apps but the combination of zombies and actual running is quite intriguing. Eh, i'm going to give it a whirl regardless. Hopefully they do integrate with Runkeeper at some point as i think i did see that mentioned.

I think today i'm officially setting my goal. I've been up and down with my running over the past 6 months so i guess it's time to make a commitment. I'm hoping to run the ING Hartford Marathon this fall which will would be my first full marathon. So the journey begins I guess.

Kremlin Watcher said:

If you then try to run faster in a race, all of these complex systems are being asked to do something they're not used to. Now, for a 5K that isn't such a big deal; the human body can do just about anything for 20-30 minutes on willpower alone. So yes, you can train for a 5K by running long and slow, then tearing it up on race day. However, at the longer distances, it just isn't practical for most people to train at the volumes needed to have the desired effect on speed. Trying to run a half-marathon or marathon at a pace, say, 30 seconds a mile faster than you run in training will usually result in a bonk sometime in the second half of the race, primarily because your body just isn't used to running at that level of intensity. Your energy pathways are not conditioned to supply you with sufficient glycogen because you haven't trained them at that level of intensity, and you can't process the lactic acid because you haven't trained your body to do it. There really isn't any debate about this point among coaches and trainers. Speed work is vital to train your the body's physiological systems to function at higher levels of intensity. It also helps keep volume down, which can help prevent injury. I prefer to run long and slow (I'd run 10-15 miles a day if my body could stand up to it), but the physical fact is that speed work is vastly more effective at building speed than long, slow runs.

Click to expand...

I mean, I don't disagree with this. But when I say that increasing distance is one way to get faster, I don't mean that runners should exclusively run long and slow and hope to race much faster. I've run faster half marathons since I started marathon training in 2010 and one of the reasons is that I increased the distance of many of my runs. Of course, my training doesn't only consist of long and slow runs; I also do track work and tempo runs to prepare for the faster, shorter races. The best racers are well-rounded runners who do a variety of runs each week. I just took exception to the idea that distance doesn't play a role in increasing speed.

I also didn't want the newer runners to think that slowing down their runs to train for a longer distance would make them slower overall when that really isn't the case. When I trained for my first marathon (after spending 3 years of doing nothing but half marathons and shorter races), I was so worried that all of my speedwork would go out the window and I'd lose my speed. Even though I heard otherwise, I needed to see it for myself.

I've done speedwork and tempo runs ever since I started running in 2007, but I've been able to go much faster during both of those ever since I increased my distance. You can't debate that running 15 miles at a slightly slower, more relaxed pace increases your stamina, which is crucial to building speed. I think this article is a pretty good breakdown on how to get faster and become a more well-balanced runner.

http://www.time-to-run.com/training/articles/blocks.htm

Any SoSH people in the New York area interested in running, cycling, swimming or triathlon - I will be at the Sun Multisport World Conference and Expo this Saturday, held at Columbia University from 10:30-4:00, booth 403. This is a great conference and expo for athletes of all kinds, with seminars, classes, and exhibits covering all things endurance-sports-oriented. I will be there as a sponsor and will be demonstrating my company’s new web site.

For more information on the conference, check out their web site: http://www.multisportworld.com/NYC.htm

We’re doing the same show in Boston at the end of the month as well.

No polite way to do say this so I'm just going to throw it out there : the chafing in my crotch is out of control. Where my leg meets my body is sore all the time. Body Glide seems to help when I'm running although I'm thinking of switching to Vaseline because it's cheaper. I'm worried that I'm too damp downstairs and thinking about Gold Bond powder after my shower. I'm also contemplating switching back to regular boxers from boxer briefs to get some air.

Any thoughts? (Other than ""Gross")

24JoshuaPoint said:

So i'm guessing based on your descriptive recap it's worth the $8 bucks?? I usually don't splurge for many iphone apps but the combination of zombies and actual running is quite intriguing. Eh, i'm going to give it a whirl regardless. Hopefully they do integrate with Runkeeper at some point as i think i did see that mentioned.

Click to expand...

According to the ZR twitter feed, users are saying that ZR runs at the same time with Runkeeper going with no issues. I don't have Runkeeper so can't confirm.

Jerrygarciaparra said:

the chafing in my crotch is out of control. Where my leg meets my body is sore all the time.

Click to expand...

This happens to me a lot. The best solution I have come up with is to use a lot of Body Glide (or Vaseline or whatever) and wear really tight compression shorts that I pull up really high so that it limits skin-on-skin contact. Best I can do.

Jerrygarciaparra said:

No polite way to do say this so I'm just going to throw it out there : the chafing in my crotch is out of control. Where my leg meets my body is sore all the time. Body Glide seems to help when I'm running although I'm thinking of switching to Vaseline because it's cheaper. I'm worried that I'm too damp downstairs and thinking about Gold Bond powder after my shower. I'm also contemplating switching back to regular boxers from boxer briefs to get some air.

Any thoughts? (Other than ""Gross")

Click to expand...

The only solution is to use more body glide. Be liberal with that stuff. If it's raining on marathon day, put it all over your feet. Also, try wearing what you're going to wear for your marathon on your 20 mile runs. Sometimes, you won't chafe 12 miles in but you will be cut by 18 or 19.

This happens to me a lot. The best solution I have come up with is to use a lot of Body Glide (or Vaseline or whatever) and wear really tight compression shorts that I pull up really high so that it limits skin-on-skin contact. Best I can do.

Click to expand...

I found some Adidas compression shorts that seem to work pretty well. They don't have the normal frontal entry hole either which seems to limit the amount of fabric from seams. Obviously it's a bit harder to take a leak when needed but limiting the chafe is higher on the priority.

W5d2 on Couch 25k really kicked my ass today, the running was OK but I think I tweaked something. Didn't feel like doing it tonight but went downstairs any way, immediately felt a few twinges in my ankle and knee but decided to run through it and felt great midway through the first run. 2 minutes into the final cool down I needed to stop because I could feel my quad start to cramp up.

Once I got off the treadmill the same ankle and knee started throbbing and took a few ibuprofen and an hour later I can still feel it.

Once I got off the treadmill the same ankle and knee started throbbing and took a few ibuprofen and an hour later I can still feel it.

Click to expand...

Better? Do you do the ankle circle thing before and after runs? The one where you use the whole range of motion of the ankle. It also helps stretch the six or seven muscles attaching your knee to your ankle (i think).

Signed up for my first 5K today - The Pursuit of The Holy Grail in Epping, NH. I have zero expectations going in except that the beer will be good at the finish line.

So, i pulled the trigger. Just signed up for the Athens, Marathon. No, not Georgia....THE Athens marathon.

From everything I have read this is a fabulously organized event, satisfying finish and brutal course. basically its a 20 mile up hill run, then down hill the last 6.

Figure mind as well make the first marathon the original......Its in November, so plenty of time to actually find hills to run in Delaware...

Whoa, that is badass.

I was planning on taking today off but who knows when it'll be sunn amd 55 degrees again?

Thanks for the good advice on my chafing problem everyone

Any one else doing or have done the Falmouth road race? I'm thinking of working that into my training.

Jerrygarciaparra said:

No polite way to do say this so I'm just going to throw it out there : the chafing in my crotch is out of control. Where my leg meets my body is sore all the time. Body Glide seems to help when I'm running although I'm thinking of switching to Vaseline because it's cheaper. I'm worried that I'm too damp downstairs and thinking about Gold Bond powder after my shower. I'm also contemplating switching back to regular boxers from boxer briefs to get some air.

Any thoughts? (Other than ""Gross")

Click to expand...

Are you wearing normal (cotton) boxers under your shorts? If so, that's your first problem. Anything cotton is going to retain sweat, which will lead to chafing. At the very least, you want to make sure whatever you're wearing is synthetic. I'd also second a compression short underneath. Nike (disclaimer, that's who I work for) makes a great 2-in-1 short that has a lighter weight "compression" lining, and I'm sure all of the other brands make something similar as well.

It's a pretty good rule to avoid natural fibers, especially as a base layer. They retain too much moisture and create all sorts of problems. The one exception I like is wool, but still not as a base. Liberal use of Body Glide/Lube should help as well, in running, and in general.

Also - ibrewbeer - that is one awesome race. I'm planning on my first marathon this year as well, and if I wasn't a coward (and poor) I'd have to think about that. Good luck!

24JoshuaPoint said:

Any one else doing or have done the Falmouth road race? I'm thinking of working that into my training.

Click to expand...

I have done Falmouth twice, very fun race, it fills up early and can be very crowded so be prepared for that. Can get hot but right by the water so usually bearable.

Gunfighter 09 said:

Just finished the LA Marathon in 3:58, slower than I wanted, but under 4.


Full Marathons fucking hurt.

Click to expand...

Way to go Gunfighter! That four-hour barrier is quite an accomplishment. Great job. 3:30 is next, right?

Gunfighter 09 said:

Just finished the LA Marathon in 3:58, slower than I wanted, but under 4.


Full Marathons fucking hurt.

Click to expand...

Great job!

Right on gunfighter!!!

Great job!

Gunfighter 09 said:

Just finished the LA Marathon in 3:58, slower than I wanted, but under 4.


Full Marathons fucking hurt.

Click to expand...

Congratulations! That's a great first marathon.

Gunfighter 09 said:

Just finished the LA Marathon in 3:58, slower than I wanted, but under 4.


Full Marathons fucking hurt.

Click to expand...

Congrats, you should be very proud. Now you know what the experience is like and what you can do differently.

Any trail racers around?

My wife has been a runner for years (has somewhere between 10-15 marathons under her belt), but I finally started running a couple of years ago to help keep me in shape for hockey and life in general. I've run a handful of 5 and 10K's, and did 1/2 of the VCM in Burlington last year. I've found that I run significantly better on trails; I have more fun as well. I'm going to try to run this trail race series this summer which culminates with a marathon, should be fun.

Because I coach hockey in the winter, I generally take the winter off from running (Thanksgiving-March), so I'm just getting going again. Anyways, I didn't know where people did their trail running (I've started exploring the Fells a bit- I live in Somerville), and if anyone could recommend some good places.

Gunfighter 09 said:

Just finished the LA Marathon in 3:58, slower than I wanted, but under 4.


Full Marathons fucking hurt.

Click to expand...

Eff yeah! Awesome effort.

Two questions:

1. Seems like all the rage these days is about striking mid-foot. Is there a way to figure out where I'm striking? I think my natural gait has me striking midfoot. I run pretty quiet and realize when I'm heel-striking towards the end of a tiring run as I can hear the clop-clop. It would be nice to know for sure though.

2. My typical run is 3-4 miles. Sometimes around mile 2.5 I get a pinching pain deep in my trapezius muscle. It's halfway between the top of my shoulder and neck, and then straight down; almost as if it's behind the collarbone. My hunch is it has sometime to do with my arm posture, although I do try and move them back and forth instead of side to side. Is this a common running issue with a postural fix, or is it more unique to me? I don't wear headphones when I run, so it's not from the uneven weight of carrying an ipod.

Bongorific said:

Two questions:

1. Seems like all the rage these days is about striking mid-foot. Is there a way to figure out where I'm striking? I think my natural gait has me striking midfoot. I run pretty quiet and realize when I'm heel-striking towards the end of a tiring run as I can hear the clop-clop. It would be nice to know for sure though.

2. My typical run is 3-4 miles. Sometimes around mile 2.5 I get a pinching pain deep in my trapezius muscle. It's halfway between the top of my shoulder and neck, and then straight down; almost as if it's behind the collarbone. My hunch is it has sometime to do with my arm posture, although I do try and move them back and forth instead of side to side. Is this a common running issue with a postural fix, or is it more unique to me? I don't wear headphones when I run, so it's not from the uneven weight of carrying an ipod.

Click to expand...

1. Have someone watch you, preferably on an outside surface, or failing that on a treadmill, at your normal speed. If the first thing to hit the ground is your forefoot, then you have a forefoot strike. If the first thing to hit is more or less the entire foot (a flat landing), then you are a mid-foot striker. Heel first, heel striker. And yes, running is beset by fads, which you should ignore; the most important thing about your gait is comfort. Whatever strike you have, if you are comfortable and not getting injured, keep it up. And yes, for many people beginning to extend themselves who do run on the mid or front foot, reverting to a heel strike is common as fatigue sets in. Just concentrate on maintaining your gait as you fatigue and you'll soon be able to maintain it. But comfort and injury prevention are the primary considerations when thinking about your gait.

2. Not unique and can be dealt with. There are many things that could cause pain in the upper back/shoulder area. Short of going to a doctor, I would look at the following:
- when you run (or walk or stand still) are your shoulders horizontally even or uneven?
- when you stand still with your weight evenly distributed, are your iliac crests (the highest pointy part of your hip bone) horizontally even or uneven?
- do lean forward or backward when you run?

For these three questions you can have someone look at you running, walking and standing still to make the judgments. If you are not symmetrical (and many, many people are not - I'm terribly skewed to one side), then one possibility is that one side of your upper back is compensating for that asymmetry by working too hard to stabilize your upper body. If this is the case, it can be addressed with stretching and strengthening the opposing muscles, and focusing on running with better body symmetry, with a slight forward lean.

- are your hamstrings/glutes/calves/IT band tight during and after runs?
- do you experience any unusual or very noticeable muscle/joint tightness during or after runs?

If you have issues like tight hammies or glutes, or an IT band issue, your body compensates by making other muscles work harder to balance the asymmetry, which in turn puts pressure on other areas, like your back. From the tips of your toes to the top of your head, everything is in fact connected, and a seemingly small problem like a slight bilateral asymmetry can manifest itself in a sever upper back pain (this happened to a good friend of mine).

My recommendation would be to have someone look at you run for symmetry, then adjust your posture accordingly if asymmetry is noted. If your arm motion is reasonably straight, then that motion should adjust naturally to the posture change. I would also spend some time in the gym on basic core strengthening exercises and light stretching to work out any muscle tightness issues that may be contributing to the problem. You run with your whole body; think about keeping it symmetrical to keep the amount of pressure on both sides of the body, from top to bottom, as even as possible.

Thanks for the thoughtful post KW

Regarding 1, I've never had any serious injuries from running. That includes training for the Disney half marathon during a cold winter. Sometimes my hips get sore when trying for longer distance, but I've never had tendinitis or other strain type injuries. It seems logical to stick with what is comfortable, but I wasn't sure if I should focus on gait more due to the recent trends.

Regarding 2, I used to be much more imbalanced. I battled mid back pain last year and visited an ortho who said my pelvis was rotated causing my shoulders to be uneven. Visits to a DO straightened things out, but perhaps the occasional shoulder pain is all related. I wasn't sure if it was that or running posture. I tend to lean more forward than back when I run. I have very tight hamstrings by nature which I think led to a lot of the initial imbalance. I've tried addressing it through yoga but they remain unusually tight. Any recommended stretches?

Even though I've been running for about 2 years now I hadn't done a 5K until today - Pursuit of the Holy Grail in Epping, NH. Time was 23:03 which is probably the best pace I've had in a run before. There wasn't a lot of uphill in the race which I think helped my time. On the flip side, it was kind of humbling to finish right behind a couple of grade school kids battling it out to the finish line.

Bongorific said:

Two questions:

1. Seems like all the rage these days is about striking mid-foot. Is there a way to figure out where I'm striking? I think my natural gait has me striking midfoot. I run pretty quiet and realize when I'm heel-striking towards the end of a tiring run as I can hear the clop-clop. It would be nice to know for sure though.

Click to expand...

If you can't get someone to watch you as KW suggested, a treadmill and a camera are the best way. Another would be to go on a short barefoot run - if you're a heel striker, you'll know it quickly, and then you'll see the difference as you naturally adjust.

Great job, Jim! I've gotten pretty fast over the years but I still get beaten by kids. Just makes me wish I'd started running before I was 26.

Bongorific said:

I've tried addressing it through yoga but they remain unusually tight. Any recommended stretches?

Click to expand...

Bongo - fortunately, the hammy is the simplest major muscle to stretch effectively. And yoga isn't necessarily the best way to do it. It can be, but many people overdo it in yoga, which can have the opposite effect, as well as put too much pressure on the joints.

I recommend the following stretches for the hamstring:
- standing on the floor or a mat, bend at the waist and slowly reach for the ground with both hands. Once you touch both hands, slowly walk your hands out while trying as hard as you can to keep your heels on the ground. Keep the heels on the ground until you can't any more, then keep walking the hands while keeping the legs straight until you are in a plank position. Do a push-up (just for the hell of it), then walk the hands back toward the feet, keeping the legs straight and touching your heels to the ground as early as you can. Once your hands are at your feet, stand up slowly. Do this 5-10 times per session.

- from a standing position, do a front lunge with one leg, keeping the back leg stationary. Keep the foot of the outstretched leg flat on the ground. From the lunge position, try to touch the instep of the outstretched foot with the elbow of that same side. Really lean into this stretch - it's going to work you hammy, your glute, and some of your quad and adductor muscles on that side. Single greatest leg stretch I know. Do 5 per side each time.

- stand with feet about shoulder width apart, maybe a little less, slightly pigeon-toed. Squat down and grab the front of your feet with your hands. Slowly (SLOWLY!) lift your butt up (i.e. keep the body bent at the waist) until you are fully extended, still holding onto the fronts of your feet. You may or may not be able to extend to a fully straight leg; if you can't, just work up to it. Go down and up like this slowly 10 times per session. This is not only a good stretch, but you can measure your progress by how straight you can get your legs as you progress.

Important to keep in mind about stretching is not to overdo it. Muscles need only as much flexibility as they require to function properly and without injury; you don't have to be super-gymnast flexible. It is more important to work the fascia and the adhesions in the muscle than to make yourself too flexible. In this sense, muscles are like bungee cords: stretch them too far too many times, and they break or tear. Get as flexible as you need, but no more.

Good luck.

Quick heads up for anyone in the NY area. NYRR just opened up registration for the Brooklyn Half Marathon. It's supposed to be a great race - lots of fun, fairly easy course. It books up quick (or it had in the past, they're expanding the field to 15k I believe), so jump on it early if you want to do it. NYRR

Got my Vermont City Marathon info booklet in the mail yesterday.

I'm really doing this? I'm starting to get nervous.