SOSH Running Dogs

[pedro1918]

I ran the Army Ten Miler yesterday as part of my Marine Corps Marathion training. I ran with a couple of friends and we had agreed to run at about a 9:00 pace. However a strange thing happened, as we all felt great ran much faster than expected. I finished with a 8:05 pace and I feel like I still had another untapped gear. It was a great day to run, sunny and cool, and the energy of the crowd felt great. I can only hope for the same next weekend.

While I realize that Boston isn't going to happen for me in 2011, I'm still hoping to hit that 3:20 qualifying mark. It will take everything coming together just right, and then maybe add some divine intervention, but I'll give it a shot.

 

[underhandtofirst]

I ran the Army Ten Miler yesterday as part of my Marine Corps Marathion training. I ran with a couple of friends and we had agreed to run at about a 9:00 pace. However a strange thing happened, as we all felt great ran much faster than expected. I finished with a 8:05 pace and I feel like I still had another untapped gear. It was a great day to run, sunny and cool, and the energy of the crowd felt great. I can only hope for the same next weekend.

While I realize that Boston isn't going to happen for me in 2011, I'm still hoping to hit that 3:20 qualifying mark. It will take everything coming together just right, and then maybe add some divine intervention, but I'll give it a shot.

That's amazing you were able to run at a pace 1 min/mile faster than you expected. What kind of paces are you running in your regular workouts? I just made the BQ mark on a perfect day.

 

[pedro1918]

That's amazing you were able to run at a pace 1 min/mile faster than you expected. What kind of paces are you running in your regular workouts? I just made the BQ mark on a perfect day.

I'm usually faster than both of my running friends, so 8:05 wasn't too much of a strectch for me.

In my work outs, I'm usually in the 8s/mile. If I'm going 16 (or so) miles or more, I'm usually in the high 8s/mile or low 9s/mile. Earlier last week I was running 5-6 miles in the 7s/mile. I ran a 10K in the spring in 7:00/mile flat. I'm doing a conservative 5 miles tomorrow and Thursday and then 2-3 on Saturday pretty darn slowly.

 

[underhandtofirst]

I'm usually faster than both of my running friends, so 8:05 wasn't too much of a strectch for me.

In my work outs, I'm usually in the 8s/mile. If I'm going 16 (or so) miles or more, I'm usually in the high 8s/mile or low 9s/mile. Earlier last week I was running 5-6 miles in the 7s/mile. I ran a 10K in the spring in 7:00/mile flat. I'm doing a conservative 5 miles tomorrow and Thursday and then 2-3 on Saturday pretty darn slowly.

If you ran a 10k in sub 43 then you may be in the right ballpark to run 3:20. How many miles per week do you run? How many 17+ runs do you have? The more miles and long runs you have the slower your 10k can be and still be able to run 3:20. My summer consisted of a 2x17, 18, 3x19, and 21. I was running around 40-45 per week with a high of 48. The overall average pace of my months starting in July were 8:18, 8:12, 8:08, 8:06. Most of my runs were faster or slower than those paces. I tried to stay away from low 8 pace as that doesn't help my lactate threshold and it causes more stress than I need. Not that 8-8:10 min/mi is very hard, but a lot of those miles will cause some fatigue.

 

[pedro1918]

If you ran a 10k in sub 43 then you may be in the right ballpark to run 3:20. How many miles per week do you run? How many 17+ runs do you have? The more miles and long runs you have the slower your 10k can be and still be able to run 3:20. My summer consisted of a 2x17, 18, 3x19, and 21. I was running around 40-45 per week with a high of 48. The overall average pace of my months starting in July were 8:18, 8:12, 8:08, 8:06. Most of my runs were faster or slower than those paces. I tried to stay away from low 8 pace as that doesn't help my lactate threshold and it causes more stress than I need. Not that 8-8:10 min/mi is very hard, but a lot of those miles will cause some fatigue.

It sounds like we are in the same ballpark. I was 40-45 for the most part with a high of 49. I did alot of hills and track workouts. It looks like you ran one more 17+ than I did. I'll be surprised if I get 3:20, but I don't think it's out of the question. I think 3:35-3:40 is probably a little more reasonable. I need to be careful about a quick start. Pacing myself early is usually my downfall.

 

[underhandtofirst]

It sounds like we are in the same ballpark. I was 40-45 for the most part with a high of 49. I did alot of hills and track workouts. It looks like you ran one more 17+ than I did. I'll be surprised if I get 3:20, but I don't think it's out of the question. I think 3:35-3:40 is probably a little more reasonable. I need to be careful about a quick start. Pacing myself early is usually my downfall.

That's a pretty wide range from 3:20 (7:36/mi) to 3:35 (8:12/mi). Have you done any long marathon pace workouts to test yourself? The 10 miler you did is a pretty good indication that you should be able to handle 8:05 for the full 26 if you felt the pace was easy. Three weeks before my race I ran 19 miles, 2@8:30, 16@7:30, then 1@8:45. I may have lost some fitness with injuries in the last 3 weeks, but it was a good indication that I could handle 3:20 pace.

 

[pedro1918]

Well, no divine intervention for me. 3:48:40. The "unreachable goal" reamined unreachable, but overall I'm pleased. I was doing very well up until 20 or so, just like last year, but things fell apart for me on that damn bridge. I had a pain in my side that stayed with me the rest of the way and my quick staret that feared (and predicted) hit me at the end. I'm still excited that my time was 8 minutes better than last year and I'm already looking forward to the next one.

Maybe the National Marathon in March?

 

[underhandtofirst]

Well, no divine intervention for me. 3:48:40. The "unreachable goal" reamined unreachable, but overall I'm pleased. I was doing very well up until 20 or so, just like last year, but things fell apart for me on that damn bridge. I had a pain in my side that stayed with me the rest of the way and my quick staret that feared (and predicted) hit me at the end. I'm still excited that my time was 8 minutes better than last year and I'm already looking forward to the next one.

Maybe the National Marathon in March?

Congrats on your race. How did your splits go? You were concerned about going out too fast.

 

[sass a thon]

3:48:40.

Congrats! That's a great time. And an 8 minute PR!

 

[Kremlin Watcher]

Well, no divine intervention for me. 3:48:40. The "unreachable goal" reamined unreachable, but overall I'm pleased. I was doing very well up until 20 or so, just like last year, but things fell apart for me on that damn bridge. I had a pain in my side that stayed with me the rest of the way and my quick staret that feared (and predicted) hit me at the end. I'm still excited that my time was 8 minutes better than last year and I'm already looking forward to the next one.

Maybe the National Marathon in March?

That was a nice run - it always feels great to get better. Well done and best of luck in your next one. The National Marathon looks like a nice race. Everyone raves about Marine Corps, and the course looks pretty flat.

 

[pedro1918]

Thanks folks. I'm even happier a couple of days after the fact.

Here are some times, straight from the MCM website:

5K: 24:21
10K: 49:24
15K: 1:13:40
20K: 1:38:13
Half: 1:43:44
25K: 2:03:14
30K: 2:29:41
35K: 2:59:33
40K: 3:34:11
Finish: 3:48:40

 

[underhandtofirst]

Thanks folks. I'm even happier a couple of days after the fact.

Here are some times, straight from the MCM website:

5K: 24:21
10K: 49:24
15K: 1:13:40
20K: 1:38:13
Half: 1:43:44
25K: 2:03:14
30K: 2:29:41
35K: 2:59:33
40K: 3:34:11
Finish: 3:48:40

You were on a nice consistent 3:25 pace through 25k/15.5m. Those mid to upper teens can be tough to keep the pace because you're not really near the finish so you dont really know how much to push the pace as youre getting tired.

From 35k and on looks like a real tough time, although you rebounded a little for the last mile even with the uphill. Your splits remind me of my 2nd marathon when I had some arch problems in both feet from mile 18 on in. I went from 7:45 to near 9 min pace and just couldn't go faster.

You can definitely build on your good run up to 16,17,18. You were so consistent with your splits it says to me that the pace was not a problem and something else slowed you down around 18. Congrats on your PR!

 

[pedro1918]

...although you rebounded a little for the last mile even with the uphill.

The 3:50 pace runner passed me! I was determined to stick with that guy because at that point I wanted at least 3:50. Although I knew he had crossed the start line a little before me.

You can definitely build on your good run up to 16,17,18.

Any suggestions?

Thanks.

 

[Traut]

The 3:50 pace runner passed me! I was determined to stick with that guy because at that point I wanted at least 3:50. Although I knew he had crossed the start line a little before me.



Any suggestions?

Thanks.

I'm a lot slower than you but from all I read and am told the best way to build endurance is to run hard at the end of your long training runs. For example if you're doing 18, do 14 slower than pace, and the last 4 at or slightly ahead of your goal pace.

 

[underhandtofirst]

The 3:50 pace runner passed me! I was determined to stick with that guy because at that point I wanted at least 3:50. Although I knew he had crossed the start line a little before me.



Any suggestions?

Thanks.

yeah, ignore the pain.

Well depends on how you slowed down. Here are some items I've picked up over the years that have helped me run faster. I've also learned not to run every training run hard. I run either very fast or slow, and try to stay away from just over MP as that just wears you down and doesnt help your LT that much. The Jack Daniels program helps pinpoint the optimal paces to run each workout.

Carbs:
You may want to review how you carbo loaded prior to the race. My last two marathons have been successful by going nuts with the pasta, bread, rice for 3 days before the race. You ended up gaining 1.5-2 lbs because the carbs help you retain some water, but it gives you the extra fuel for the race.

Lactate Threshold (LT):
Tempo runs are really helpful in holding your pace for a long time. They help build mental toughness you need to keep going when your legs want to stop. I fully credit following the Jack Daniels running formula for allowing me to run as hard as I did this year. Your LT is the pace at which your body is unable to flush lactate from your legs faster than you create it and you cant keep up the pace. This isnt oxygen debt, that's an even faster pace. Your LT pace is a bit faster than your half marathon pace. Daniels' book gives you a table to help you target the correct pace. As you run your race your HR increases at the same effort level. If your LT is very high you can keep running without going over your LT. You need to run just below you LT in training to help train your body to flush out lactate at faster paces. These hard runs also help make MP seem really comfortable. Daniels' program turns many medium and long runs into tempo runs by including LT intervals of 5-20 mins with 1-2 mins of recovery.

Long Runs:
Make sure you have a few runs of 17+ miles, preferably 2-3 at 20+.

Marathon Pace runs:
These are confidence boosters. Some plans do a lot of them, my plan called for 3. The first was 2 mil warmup, 12 at MP then 2 cool down, the next two were same warmup/cooldown with 15 miles at MP. If you can hold the MP while training you're in good shape to run well.

 

[Mooch]

First time posting on this thread.

I'm running my second marathon (of the year/ever) this Sunday in NYC. I ran Disney in January (3:44) and I'm hoping to break 3:40 this weekend. I trained much harder this time around - PFitz 18/55. Most of my long runs in the past month were at/under 8:30 pace with a really strong 18 miler at 8:10 pace along the way.

 

[Traut]

Good luck Mooch. That's a great 18 miler. You're going to break 3:40. Enjoy the run and report back.

 

[underhandtofirst]

First time posting on this thread.

I'm running my second marathon (of the year/ever) this Sunday in NYC. I ran Disney in January (3:44) and I'm hoping to break 3:40 this weekend. I trained much harder this time around - PFitz 18/55. Most of my long runs in the past month were at/under 8:30 pace with a really strong 18 miler at 8:10 pace along the way.

Mooch, welcome and good luck. I used the PP 24/55 plan in 2008 and it worked very well. I actually liked his taper very much. If you can handle 18 at 8:10 pace and it was comfortable then you should be ok. Be careful not to go out too hard because you feel so strong.

 

[pedro1918]

Good luck to Mooch and all NYC Marathoners tomorrow. Run your race.

 

[Traut]

First time posting on this thread.

I'm running my second marathon (of the year/ever) this Sunday in NYC. I ran Disney in January (3:44) and I'm hoping to break 3:40 this weekend. I trained much harder this time around - PFitz 18/55. Most of my long runs in the past month were at/under 8:30 pace with a really strong 18 miler at 8:10 pace along the way.

How'd it go?

 

[Mooch]

Killed it.

3:35:53. PRd by almost 9 minutes and ran a 7 second negative split.

 

[underhandtofirst]

Congrats. Good to see your race result matched up with your training. Negative splits in a marathon are a real rush because you are passing so many people. I look forward to reading about your future successes.

 

[pedro1918]

Nice work Mooch!

 

[sass a thon]

Killed it.

3:35:53. PRd by almost 9 minutes and ran a 7 second negative split.

Damn, that's impressive. Congratulations!!

 

[Traut]

Killed it.

3:35:53. PRd by almost 9 minutes and ran a 7 second negative split.

I'll say you killed it. How hard was it running NYC. How long did it take for things to open up? How long before you could hit your pace and feel comfortable without dodging people.

 

[Mooch]

There were parts of the race early on where it was fairly open but most of the time, I was constantly dodging people to get ahead. Especially the final 6 miles or so, I must have passed hundreds of runners who were slowing down and hitting the wall.

My pacing per 5k:

5k - 8:14
10k - 8:10
15k - 8:16
20k - 8:16
25k - 8:25
30k - 8:04
35k - 8:17
40k - 8:09
Last 2+k - 8:15

I'd bet that between the tough headwind most of the day, the crowd traffic and the general course difficulty, I could have broken 3:30 on a fast, flat, open course. I'm going to make a big push to try to BQ next fall.

 

[Traut]

There were parts of the race early on where it was fairly open but most of the time, I was constantly dodging people to get ahead. Especially the final 6 miles or so, I must have passed hundreds of runners who were slowing down and hitting the wall.

My pacing per 5k:

5k - 8:14
10k - 8:10
15k - 8:16
20k - 8:16
25k - 8:25
30k - 8:04
35k - 8:17
40k - 8:09
Last 2+k - 8:15

I'd bet that between the tough headwind most of the day, the crowd traffic and the general course difficulty, I could have broken 3:30 on a fast, flat, open course. I'm going to make a big push to try to BQ next fall.

Awesome splits. You were in control the whole time. What races are you thinking about for your BQ?

 

[Mooch]

Something "easy". Maybe CIM in December next year. Or possibly Steamtown.

 

[GregHarris]

Killed it.

3:35:53. PRd by almost 9 minutes and ran a 7 second negative split.

Awesome job. You are slightly ahead of my own goal. Hope to hit 3:30 for the National Marathon in March. (current sitting at 3:45)

 

[ILikeIke]

I’m going to run my first 5K this Saturday. I began exercising toward the end of March and have since lost around 70lbs. Although I am still moderately overweight (210-215, 5’9”) I feel like I’m in good shape considering my size. I typically run for an hour, 4-6 days a week. Generally, I run between 7-8 miles, and although my speed varies, I mostly average an 8:30 mile. I switched to the treadmill a couple months ago to save my knees, so I’m not quite sure what to expect this weekend. I would be extremely satisfied with a time of 24 minutes. However, I am planning on starting off slow, so I am thinking a time of 26 mins might be more realistic. Ideally, I will pace myself at around 8:45 for the first .5 to 1 mile and then see how I feel. My fastest 5K treadmill times were 3 6:56 miles in the middle of a 7-mile run. Just wondering what sort of experience to expect going from the treadmill to outdoors?

 

[ILikeIke]

My first 5K Turkey Trot this morning was a total blast. I felt great the whole way through. My time was 22:56, which I was very happy with. I was by far the fastest fat person there, which is always important to me. I started off with a nice and easy pace and passed people the whole way through. My last mile was sub 7 mins which was something I was hoping to do. I was amazed by how much running in a group of people psyched me up and helped me to forget that I was actually running.

 

[sass a thon]

My first 5K Turkey Trot this morning was a total blast. I felt great the whole way through. My time was 22:56, which I was very happy with. I was by far the fastest fat person there, which is always important to me. I started off with a nice and easy pace and passed people the whole way through. My last mile was sub 7 mins which was something I was hoping to do. I was amazed by how much running in a group of people psyched me up and helped me to forget that I was actually running.

Congratulations on a pretty awesome first 5K! That's an incredible time.

 

[bosoxsue]

My first 5K Turkey Trot this morning was a total blast. I felt great the whole way through. My time was 22:56, which I was very happy with. I was by far the fastest fat person there, which is always important to me. I started off with a nice and easy pace and passed people the whole way through. My last mile was sub 7 mins which was something I was hoping to do. I was amazed by how much running in a group of people psyched me up and helped me to forget that I was actually running.

Great job! And I'm willing to bet that weight will be melting off if you keep at it like this. I'm a treadmill runner, too. I can tell you after my first 5K, I felt like I had been run over by a truck the next day. You don't realize how "nice and comfy" (as my smart-ass elite runner friend calls my treadmill) your usual surface is until you've run a few miles on asphalt.

Meantime, I have a strained calf muscle I insist on running through and am looking at the Manchester race Thursday. Hope I don't end up stopping at that makeshift bar halfway through, Traut!

 

[underhandtofirst]

My first 5K Turkey Trot this morning was a total blast. I felt great the whole way through. My time was 22:56, which I was very happy with. I was by far the fastest fat person there, which is always important to me. I started off with a nice and easy pace and passed people the whole way through. My last mile was sub 7 mins which was something I was hoping to do. I was amazed by how much running in a group of people psyched me up and helped me to forget that I was actually running.

An outstanding race! I've read in a few places that you gain 1-2 seconds per mile for every pound you lose. Maybe that is a little fact that can help you set future time and weight goals. If you were cranking out a sub 7 min mile late then you definitely can go lower right away. Finishing strong like you did is one of the most fun parts of racing. Most runners go out hard when they feel good and fade.

 

[Traut]

I'm going to be chairing a running portion of our 2011 SoSH Jimmy Fund Drive. I have some ideas. We'll see what I can pull off but I'm excited. Stay tuned, I'm going to need your help.

 

[smastroyin]

Hey all,

I want to add a running program of some sort to my life for the winter. I really don't like being cold and I don't want to spend (right now) the $800+ in gear it would take for bike riding to be comfortable and safe (e.g. tires) sub 40 degrees. Also once there is any weather the roads around here will suck for riding, etc. Basically, I need cardio that I can do by just leaving my front door. So, last week I started with just the C25K program. I am in pretty good cardio shape from biking so I have advanced up to week 4. 1, 2, 3 were too easy and I didn't feel like I was getting a workout, but I clearly need a program to ramp up. My goal is to be able to run a 10K by my birthday, next April. Now here come my issues.

1) High impact. Even with running only about a mile every other day my knees are not happy. I do still carry a lot of weight, and beyond that one issue I have is that I don't have a lot of level ground to work with given the way my streets are laid out. I could drive 1/2 mile and then have a really nice place to run along a flat and on packed dirt instead of pavement, but it feels stupid to me to get in my car to drive 1/2 mile to get to a place to run. How much of a help do you guys think it would be to ditch the hills until my body really gets used to running? I'm talking grades from 3 to 12 degrees. I got a full fitment at a running store so I'm not really worried about my shoes being a problem. Any other strategies to avoid the knee pain?

2) I have exercised-induced asthma which nowadays really only triggers when it is cold and dry. Anyone have anything similar? It sucks to lose control of your breathing even though your heartrate is doing fine. I can carry an inhaler. I haven't had a script in years but I suppose I could try to get an albuterol script or just use Primatene.

I have considered switching to a treadmill at the gym instead of running outside, but of course one of the advantages of running is that you can be outside and see things and not being completely bored out of your fucking skull like I am when I am on a treadmill.

Any advice would be appreciated.

 

[Traut]

Smas, good for you. The couch to 5k program is great. You'll be able to do a 10k by April. As someone who used to stop running because of knee problems, my advice is to go to a running store and get fitted for proper shoes. Decent running shoes will run you between $75 and $125 but they're necessary. I used to have problems with my knee. I went in and got fitted at a running store and 1300 miles later I don't have any issues with my knees.

Don't drive a half mile. Walk it. Walking is good cross training and an excellent way to get loose.

 

[Kremlin Watcher]

1) High impact. Even with running only about a mile every other day my knees are not happy. I do still carry a lot of weight, and beyond that one issue I have is that I don't have a lot of level ground to work with given the way my streets are laid out. I could drive 1/2 mile and then have a really nice place to run along a flat and on packed dirt instead of pavement, but it feels stupid to me to get in my car to drive 1/2 mile to get to a place to run. How much of a help do you guys think it would be to ditch the hills until my body really gets used to running? I'm talking grades from 3 to 12 degrees. I got a full fitment at a running store so I'm not really worried about my shoes being a problem. Any other strategies to avoid the knee pain?

...

I have considered switching to a treadmill at the gym instead of running outside, but of course one of the advantages of running is that you can be outside and see things and not being completely bored out of your fucking skull like I am when I am on a treadmill.

Any advice would be appreciated.

Smas:

Can't help on the asthma but I had really painful knees during and after running for years. I was so frustrated at the pain that I considered quitting running, which I absolutely love. After a bunch of research I came upon two things that have helped me tremendously, one of which I absolutely recommend, the other one you might want to just give it a think: 1) midfoot/forefoot strike gait; and 2) barefoot.

The mid/forefoot gait was the key for me. I had been a heel-strike runner forever, and that gait was sending all of the shock of the foot strike straight up into the knees and hips, which was the problem. The midfoot/forefoot strike has you landing on the front part of the foot, where the force the landing is absorbed by your feet (which are surprisingly elastic), your achilles and your soleus muscle. A study done at Harvard last year demonstrated that the midfoot/forefoot strike actually reduces leg injuries. If you are a traditional heel-strike runner you should do some research on the midfoot/forefoot strike. There are two specific commercial courses that teach it (Chi running and Pose running), or you can do it yourself. It means you really change your running style and posture entirely, but I have found it to be both faster and more comfortable, and I don't get injured anymore.

Barefoot running (or running in Vibram Five Fingers) is something to consider as well. I have converted to barefoot and love it. But it's not for everyone. The main advantage from my POV is that running without shoes forces you to focus on perfecting your technique and to use your body's natural shock absorbers rather that a heavily padded shoe. Barefoot geeks claim that the more padding you have in the shoes, the more likely you are to run with poor technique and get hurt. It's hard to recommend it because it is a difficult transition, but now that I have converted I love it.

And if you are a cyclist but want to continue working out in the winter, why not try a bike trainer. You can pick one up on eBay pretty cheaply. Put it in front of the TV, put the bike in it and you can have really effective workouts with a trainer.

For what it is worth, I try to stay off treadmills as much as possible. I seem to get minor tweaks and pulls and strains on those machines - there's something unnatural about running on them. Stay outside - just bundle up.

Good luck. Hope this is helpful.

 

[steeplechase3k]

I just signed up for the Portland (Oregon) marathon. It is on October 9th.

I just have started training for it mostly with just lifting weights right now, but I used to run a lot. I ran cross-country and distance races (mostly the 3000 m Steeplechase) in track through college. However this was about 10 years ago, and over the past year I discovered that I had Hodgkins Lymphoma and then underwent almost 6 months of Chemotherapy (the marathon is a few days less than a year after the last day of chemo I had).

I'm also planning on running on a team in the Hood to Coast Relay in August, but that is only 3 legs of 5-7 miles (over about 30 hours)...

I know pretty well what to do for training, but I'll probably check in here along the way...

 

[smastroyin]

Thanks for the advice guys. I will definitely look into some of those things.

After my last "run" I now have major shin splints. I think I am going to try and stick to level ground until I can build up these muscles. I am hoping this doesn't set me back a full week. But, after the 90 mile drive home from my parents last night, I could barely walk. Definitely splints, the pain starts about halfway up the shin and goes up to the knee. Perhaps I was misdiagnosing myself and the top of the tendons have been the problem rather than the knee itself. I found some exercises and stretches online that will hopefully help out.

I was fitted at a running store and got a shoe recommended to me for my gait and they fit extremely well. So I don't think it is the shoes. Although if I continue to have problems perhaps I can get another recommendation.

Kremlin, I don't use a bike trainer because of the aforementioned boredom. Also I don't really have a good place to put it.

 

[bosoxsue]

Well, if misery loves company, I pulled my nagging calf muscle at about mile 2 in Manchester yesterday. I (stupidly?) finished the race and now can barely walk. The thought of not being able to run for a while is killing me.

As far as shin splints, it's important to follow a couch-to-5K kind of plan like Traut recommended and not deviate. Too much of a mileage increase and you're destined to get them. And I hate to say this, but the treadmill has always been kinder to me as I have upped mileage than the road.

 

[Rough Carrigan]

Thanks for the advice guys. I will definitely look into some of those things.

After my last "run" I now have major shin splints. I think I am going to try and stick to level ground until I can build up these muscles. I am hoping this doesn't set me back a full week. But, after the 90 mile drive home from my parents last night, I could barely walk. Definitely splints, the pain starts about halfway up the shin and goes up to the knee. Perhaps I was misdiagnosing myself and the top of the tendons have been the problem rather than the knee itself. I found some exercises and stretches online that will hopefully help out.

I was fitted at a running store and got a shoe recommended to me for my gait and they fit extremely well. So I don't think it is the shoes. Although if I continue to have problems perhaps I can get another recommendation.

Kremlin, I don't use a bike trainer because of the aforementioned boredom. Also I don't really have a good place to put it.

Smas. Some time back, Frisbetarian posted a trick to deal with shin splints that I've tried and it has been terrific for me. You could send a message to Fris and ask for him to send you his shin splint cure. It goes something like this. Stand a foot from a wall, lean slightly forward toward the wall and, while keeping your heels on the floor, tap your toes 10 or 15 times with your toes pointed directly toward the wall, then slightly inward then slightly outward.

For, most of 2 decades, I would run every other day and sometimes more frequently but I was always stopped by shin splints. Always. I would really get in a groove, running farther and faster and then enjoying it so much that I would start running more frequently. And then I'd get shin splints and I had to stop.

Fris's trick cured that for me. I wish I'd read it 20 years ago.

 

[pedro1918]

I just signed up for the Portland (Oregon) marathon. It is on October 9th.

I just have started training for it mostly with just lifting weights right now, but I used to run a lot. I ran cross-country and distance races (mostly the 3000 m Steeplechase) in track through college. However this was about 10 years ago, and over the past year I discovered that I had Hodgkins Lymphoma and then underwent almost 6 months of Chemotherapy (the marathon is a few days less than a year after the last day of chemo I had).

I'm also planning on running on a team in the Hood to Coast Relay in August, but that is only 3 legs of 5-7 miles (over about 30 hours)...

I know pretty well what to do for training, but I'll probably check in here along the way...

Good luck,steeplechase.

I just signed up for the National Marathon in DC this March. I am using a training program that will prepare me for 3:30. I'll do my best to stick with it and once again shoot for my Unreachable Goal.

 

[sass a thon]

I'm also planning on running on a team in the Hood to Coast Relay in August, but that is only 3 legs of 5-7 miles (over about 30 hours)...

Ahhhh, I am so jealous! We tried to get in with two different teams and both were denied. I hope to have better luck in 2012. I'm dying to do this race. Can't to hear all about it.

 

[sass a thon]

Hey all,

2) I have exercised-induced asthma which nowadays really only triggers when it is cold and dry. Anyone have anything similar? It sucks to lose control of your breathing even though your heartrate is doing fine. I can carry an inhaler. I haven't had a script in years but I suppose I could try to get an albuterol script or just use Primatene.

Welcome to running!

I've also got exercise-induced asthma. It is worst in extreme temps: bitter cold and high humidity are awful. However, the good news is that I am 100% convinced that taking up running has improved my lungs and lessened my asthma. I have an albuterol that I used, in the beginning, before every run. But I've always had an issue with inhalers and I'd prefer not to be dependent on it. So, over time, I tried to use it less and less and these days I almost never even touch it. I'm convinced that running has strengthened my lungs to the point where only a full-on sprint makes me uncomfortable these days. I should point out that I still have bad days where it just feels like my lungs are tighter than usual (high humidity and cold) but my asthma is nothing like it used to be. By the way, make sure you are practicing patterned breathing while you run. Learning how to breathe changed everything for me; it was literally the difference between not being able to run around the block and training for a marathon.

edit: oh, and get yourself over to Daily Mile and the SoSH group. That site is pure awesome and even though I train with a supportive group here in Dallas, it's made training even more enjoyable.

 

[steeplechase3k]

Ahhhh, I am so jealous! We tried to get in with two different teams and both were denied. I hope to have better luck in 2012. I'm dying to do this race. Can't to hear all about it.

I'm really excited, I have 2 options, one that is in and another that may get in.

My mom first ran in HTC over 20 years ago (I think it was the 3rd or 4th time they did it) so I've known about it for years, ahd have volunteered about 5 different times.

 

[Bongorific]

Thanks for the advice guys. I will definitely look into some of those things.

After my last "run" I now have major shin splints. I think I am going to try and stick to level ground until I can build up these muscles. I am hoping this doesn't set me back a full week. But, after the 90 mile drive home from my parents last night, I could barely walk. Definitely splints, the pain starts about halfway up the shin and goes up to the knee. Perhaps I was misdiagnosing myself and the top of the tendons have been the problem rather than the knee itself. I found some exercises and stretches online that will hopefully help out.

I was fitted at a running store and got a shoe recommended to me for my gait and they fit extremely well. So I don't think it is the shoes. Although if I continue to have problems perhaps I can get another recommendation.

Kremlin, I don't use a bike trainer because of the aforementioned boredom. Also I don't really have a good place to put it.

I sometimes suffer from exercise induced asthma as well, particularly in cold/dry and hot/humid weather. As sass mentioned, training in those conditions will definitely make your lungs stronger and your asthma will trigger less frequently. I still use albuterol when I need to. It works best if you use it a few minutes before your begin running.

Try Fris' tip for shin splits. I do something similar when I get them at the beginning of each ski season. Like the asthma, they should get better as your body adjusts to the training.

Kudos to investing in a quality pair of running shoes and going to a running store. It makes a huge difference. Did the running store mention if you are flat-footed? Are you using any type of footbed? Even though most running stores are very good at picking out appropriate running shoes, it's sill important to pay attention to joint issues. Feet are very uniquely shaped and there is some trial and error beyond an initial fitting to see what works best for you. Give it some time, but you may need some type of insole to support your arches, whether it's something simple like SuperFeet (which I use), or a custom footbed.

I'm with Kremlin: limit your treadmill use. I think it provides an unnatural feel and I end up weakening an ankle or knee on it far more often than running outside. It gives an inaccurate sense of your true running distance as well. If you're going to exercise indoors, you're probably better off using an elliptical or bike. But unless you can't stand the cold, stay outside. It's much more enjoyable to breath fresh winter air than some sweaty, hairy-backed jabroni next to you on a gym machine.

Sign up for any running clubs or road races in your area. It's a great way to meet people and learn to run better. There are always a fair share of hotties.

 

[bosoxsue]

Wow, so many of you are down on treadmills. I love my Landice. When you've got kids around and can't escape for long runs on the road, there is nothing like a good treadmill setup (yes, I mean the TV above it) to get your workout in. While I love running in races to keep the competitive juices flowing, I must say that my legs appreciate it more when I use the treadmill. It's the asphalt that feels more unnatural to me.

And psychologically, at least for me, when the temp with wind chill here is about 5 degrees, there is no way to cop out when the basement is not horribly cold.

Can anyone tell me about the Daily Mile? I'm not familiar with that. Is it sort of like an online running log?

 

[Kremlin Watcher]

Wow, so many of you are down on treadmills. I love my Landice. When you've got kids around and can't escape for long runs on the road, there is nothing like a good treadmill setup (yes, I mean the TV above it) to get your workout in. While I love running in races to keep the competitive juices flowing, I must say that my legs appreciate it more when I use the treadmill. It's the asphalt that feels more unnatural to me.

And psychologically, at least for me, when the temp with wind chill here is about 5 degrees, there is no way to cop out when the basement is not horribly cold.

Can anyone tell me about the Daily Mile? I'm not familiar with that. Is it sort of like an online running log?

Daily Mile (www.dailymile.com) is basically a facebook for runners but it also has a function for keeping track of your runs, tracking races, finding fellow athletes nearby, etc. I'm not a big fan of social media, but love Daily Mile. Really helps keep me motivated. Takes about a minute to register and is easy to use.

 

[Traut]

Hello Running Dogs. I just finished up a phone call with the Jimmy Fund for our 2011 SoSH Jimmy Fundraiser. Needless to say, I'm pumped.

This community has changed my life. I'm grateful for all of your advice and support over the years. Expanding our circle to the Daily Mile has helped motivate me and improve my running. I feel that as a group we share in each other's successes.

My plan is to expand our circle and to fight cancer while doing so. What we're going to do is to make October SoSH Running Dogs month where as many SoSHers as possible run a race for the Jimmy Fund. We can try and target a central race like the Boston Half Marathon where a group of us would try and do that. The Jimmy Fund should be able to guarantee us bibs for people who raise $500 or over. However, we all live different places and all have different goals. No matter what race you choose, we want you. I, for one, am unlikely to do the BAA half in October because I'm planning to run the Twin Cities Marathon so that'll be my race for the Running Dogs.

But we're going to get a virtual team page where anyone who is interested will get a personal page and fundraising page so that any race you choose will work.

What I'm looking to add is a team in training type program to this. On Monday, I'm going to ask people to make a fall half marathon their New Year's resolution. I want people who don't think they can do it. Perhaps people who have never run before. With 10 months between goal and race - we can and will get everyone who commits to the finish line of a half in October. No doubt.

If you are reading this, I'm asking you to play a core role in the success of this program. We need virtual coaches. Please PM me if you are willing to help mentor someone who is new and may be unsure if he can do this. We could work together to devise individual training programs for people based on where they are with their fitness.

I'm asking for your help and of course, I'm asking you to run for the SoSH Running Dogs next fall. I'd love to get SoSH running shirts made. This is a great cause and a great way to approach fundraising.

Help out. Change a life.

Send me a PM if you're interested in helping out.