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The CAG Runners Thread (all experience levels welcome)


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#301 usickenme

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Posted 25 March 2013 - 05:58 PM

good job bhk.


After 2 successive decent runs, I think I am finally over this cold that plagued me for a week. Ready to get after it again.

#302 dmaul1114

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Posted 25 March 2013 - 06:03 PM

Got selected in the Peachtree Road Race on July 4th. Guess most people do since it's like 60,000 people (think it's the biggest 10k in the US), but I had a friend not get in last year.

Hope it's not too hot, was in the 90s last year.

#303 usickenme

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Posted 25 March 2013 - 07:05 PM

Cool man. Yeah it's the biggest. Bolder Boulder is #2 with around 50k.

**just checked and like the Bolder Boulder, Peachtree has some qualifying times. Looks like I could've made it in the Top Seeded Masters wave.

#304 neocisco

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Posted 26 March 2013 - 05:40 AM

Got selected in the Peachtree Road Race on July 4th. Guess most people do since it's like 60,000 people (think it's the biggest 10k in the US), but I had a friend not get in last year.

Hope it's not too hot, was in the 90s last year.


Good luck, I've been told it's madness the morning of the race. And that early start time, ugh. I guess it beats the additional 15-20 degrees it would be just a couple of hours later though.

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#305 tgk2044

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Posted 26 March 2013 - 12:15 PM

good job bhk.


After 2 successive decent runs, I think I am finally over this cold that plagued me for a week. Ready to get after it again.


Did you train much while sick? I've got some nasty chest congestion going on, and am curious if I should just rest, run the same distance at a slower pace, or back off total distance. I've got a half marathon coming up in a month, so I don't want to get set back too much.
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#306 usickenme

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Posted 26 March 2013 - 03:11 PM

Did you train much while sick? I've got some nasty chest congestion going on, and am curious if I should just rest, run the same distance at a slower pace, or back off total distance. I've got a half marathon coming up in a month, so I don't want to get set back too much.


I totally backed off. I ran about 1/2 my regular weekly mileage and at the slower end of my pace (No fast paced workouts). I also took 2 extra days off.

I probably would've taken more time off If I didn't have some races coming up too.

#307 tgk2044

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Posted 26 March 2013 - 05:45 PM

I totally backed off. I ran about 1/2 my regular weekly mileage and at the slower end of my pace (No fast paced workouts). I also took 2 extra days off.

I probably would've taken more time off If I didn't have some races coming up too.


Thanks for the advice. I'm shooting for under 1:40 for the half, so hopefully I don't get set too far back or anything. I figured I'd ask you, since it seems we have a slightly similar training idea.
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#308 usickenme

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Posted 29 March 2013 - 06:18 PM

yeah! nailed my workout today..

4.5 miles in 27:18 (6:04 pace).

1 mile warm up/ cool down on either side of the run

#309 frostybroc

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Posted 29 March 2013 - 07:04 PM

Question, I would like to start running, is Couch to 5k a worthy program to start with? Any one here have an alternative? What are your views on the Nike Frees shoes for running?

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#310 tgk2044

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Posted 29 March 2013 - 07:15 PM

Question, I would like to start running, is Couch to 5k a worthy program to start with? Any one here have an alternative? What are your views on the Nike Frees shoes for running?


Running shoe brands seem to be brand specific per runner. If you can find a brand that fits your feet well, then it's hard to go wrong. Nike seems to fit my feet (I'm tall and skinny, with long and narrow feet). I hear Mizuno and I believe either Aasics or Saucon fit the typical shorter build persons' feet. I've never worn a Nike running shoe that I didn't find to fit my style though.
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#311 bhk

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Posted 29 March 2013 - 10:05 PM

Question, I would like to start running, is Couch to 5k a worthy program to start with? Any one here have an alternative? What are your views on the Nike Frees shoes for running?


I'm currently in week 6 of couch to 5K. I've found it to be a good program. My main piece of advice to work on your endurance first. The point of the program, to me, is to get your endurance high enough so that you can run for 30 straight minutes. You can always get faster later.

#312 jsmc

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Posted 29 March 2013 - 10:12 PM

Managed to finally get outside and run twice this week. Started off with only two miles each day. I've been doing the elliptical all winter so it definitely was a bit of an adjustment. Still, it's nice to be back to running outside.

#313 usickenme

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Posted 31 March 2013 - 03:26 AM

Question, I would like to start running, is Couch to 5k a worthy program to start with? Any one here have an alternative? What are your views on the Nike Frees shoes for running?


here is an alternative plan.... http://www.runnerswo...ram?page=single

Not everyone wants or needs to do a 5k. Couch to 5k programs are good but I know a few people to stop once they run their 5k. I like goals in the more "I want to run X times a week for X minutes"


If you are just starting out, you have to remember the Free is designed to mimic barefoot running. What this means, it is designed to allow greater movement and try to get you to land not on your heels. If you find yourself heel striking in Frees, you will be in for a world of hurt. If you can adapt, they will promote good running technique. My biggest issues with the Frees is they are somewhat pricey and won't last as long as other shoes.

#314 dmaul1114

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Posted 02 April 2013 - 12:26 AM

Been crazy busy with work etc. so didn't run at all last week.

Got an easy 3 miler in this afternoon to take a break and get eased back into things.

Distance: 3.00 mi
Time: 26:49
Avg Pace: 8:56 min/mi
Elevation Gain: 56 ft
Calories: 371 C


I wouldn't go with any kind of minimalist shoes when starting out running. You have to have good form and some strength in key muscles/connective tissue before using them is the recommendations I've seen--and even then you need to ease into them with short runs and build up as there are more muscles/tendons in the feet etc. that need to get used to it. Personally, I stay away from them as I have some structural issues in my feet and need decent support to run pain free.

I'm a big fan of Brooks shoes personally. They've felf the comfiest to me of the brands I've tried in running stores. I had the Ghost IV's and the wear patterns showed I pronated some so I went with the Ravenna 3's the last go around and I've loved those so far.

#315 usickenme

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Posted 02 April 2013 - 05:22 AM

I wouldn't go with any kind of minimalist shoes when starting out running. You have to have good form and some strength in key muscles/connective tissue before using them is the recommendations I've seen--and even then you need to ease into them with short runs and build up as there are more muscles/tendons in the feet etc. that need to get used to it. Personally, I stay away from them as I have some structural issues in my feet and need decent support to run pain free.

.


that was my initial thought but if someone doesn't have any preconceived notions about form, then a shoe like the Free should help develop proper technique.

There is an adjustment period for running in minimal shoes but 95% of that is because people have been running in regular shoes for years. IF you don't have that, you could, in a sense, kill two birds with one stone and adjust to running AND less shoe. Plus it's not like you are going to be doing a ton of miles in them.

The danger is if you continue to have bad form (heel striking) even with a minimal shoe; that is a ticket to injury.

#316 dmaul1114

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Posted 02 April 2013 - 01:03 PM

Seems like the research is pretty mixed on whether heel striking is bad though. With some finding it is, and others that it doesn't seem to matter and it's other problems with form, posture, weak muscles in hips or core causing instability in the legs leading to knee injuries etc. So it seems to me to be a pretty open debate with a lot of rhetoric as some are very passionate about minimalist shoes and mid foot striking after that Born to Run book came out, while others focus more on other elements of form and having people just do whatever foot strike feels natural for their normal gait etc.

I'm pretty good about mid-foot striking myself as I was trying to do all I could form wise after having some sore knees when I first started running. That did help, but I think it was more just building strength from running and doing some yoga stretching and foam rolling after runs that helped the most on that front.

But again, minimalist shoes will always be out of the question for me since I have those foot issues (structural problem that podiatrist said will likely lead to arch tendon snapping at some point--but nothing to be done about it really) and thus need a decently supportive shoe and would probably need orthotics if I wanted to log serious miles.

#317 usickenme

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Posted 02 April 2013 - 02:42 PM

I agree the debate. I guess what I what I was getting at is that while heel striking may not be bad...heel striking in minimal shoes is.

and the research is pretty clear that it is a less efficient way to run.

#318 dmaul1114

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Posted 02 April 2013 - 04:36 PM

Oh yeah, absolutely on that. Heel striking in minimal shoes is a terrible idea.

#319 Strell

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Posted 02 April 2013 - 04:39 PM

Ran 8 miles on Saturday. It took forever (1 hour 19 minutes), my feet hurt like hell after, and my legs are still sore, but I see it as a huge accomplishment. That's the longest I've ever run in my life, and certainly the longest I've run since starting back up last summer. Given all the stupid crap that's happened since the beginning of this year that has disrupted running, I'm pretty happy with having completed that. Recovering pretty well also, as I think I can go back on the trail tomorrow and force a quick, shorter run.

I wanted to run a marathon by the end of this year, but I don't know how feasible that is right now. At the worst, I'm thinking I can go for a half marathon. Not giving up on the original goal though.

Taking stock overall, when I started getting back into things last July, it took 43 minutes on my first run to complete the 3 mile course with a lot of bouts of walking. Now I can run 5 miles in 42 minutes, and the 3 mile in 25-26 minutes. So there's definitely been some progress.

I've started back into weight lifting too. Nothing major right now, but enough to build some muscle and get upper body stuff going.


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#320 usickenme

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Posted 02 April 2013 - 05:41 PM

alright Strell...Keep it up.

I manages to survive my 15.25 miler today. 2 hours.

#321 Strell

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Posted 04 April 2013 - 02:27 PM

Did a weight workout on Tuesday night - mostly upper body, but some leg stuff to try and work out some of the remaining soreness and stay loose.

Went out last night and ran a 24:50 5K. Finally broke the 25 minute mark. Really happy with that.

Soreness continues today, but my legs feel pretty good over all. I doubt I'll do anything else before Saturday; maybe some extremely light elliptical stuff. Unsure of how far I'll go on Saturday - I know I need to reserve that day for longer runs, but given that I'm just now venturing beyond the 5 mile mark, I don't want to over extend and potentially hurt myself. ,

Otherwise, feeling really good about everything right now.


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#322 usickenme

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Posted 04 April 2013 - 04:01 PM

I signed up for a 5k this weekend. It starts about 1/2 mile from my house. I love neighborhood races. Would love to dip under 18

#323 Temporaryscars

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Posted 05 April 2013 - 12:25 PM

My running has taken a hit. My left hip just hurts like hell, makes it hard to even walk. Maybe I'm running too much? I skipped on Wednesday to give it time to heal but it didn't seem to heal much. I can't tell if it's my running shoes, my running method or if I just have something medically wrong with my hip.

I'll still run my mile today even though it's completely awful, but I'm debating whether or not I'll do my six miles on Saturday. I really hate to skip it, but maybe not as much as almost an hour's worth of pain.

The whole thing is kinda bumming me out.



#324 usickenme

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Posted 06 April 2013 - 05:16 PM

DAMMIT! So close to getting my goal 18:01 (5:48.7/ mi).

I was running down the homestretch watching the numbers click up. I thought I might have it but couldn't get to the finish. I really slowed down too much in the last mile.

#325 Strell

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Posted 07 April 2013 - 02:10 PM

9 miles yesterday in 1:26:20. Didn't feel near as bad as I did a week ago when I did 8.


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#326 tgk2044

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Posted 07 April 2013 - 03:40 PM

My running has taken a hit. My left hip just hurts like hell, makes it hard to even walk. Maybe I'm running too much? I skipped on Wednesday to give it time to heal but it didn't seem to heal much. I can't tell if it's my running shoes, my running method or if I just have something medically wrong with my hip.

I'll still run my mile today even though it's completely awful, but I'm debating whether or not I'll do my six miles on Saturday. I really hate to skip it, but maybe not as much as almost an hour's worth of pain.

The whole thing is kinda bumming me out.


If it's hurting so bad that you're in pain walking, I'd honestly take at least a week off, and just make sure to stretch it out a few times a day. Look up exercises to stretch out your hip flexors. If that doesn't help, then your hips might be displaced, and you would probably need to seek help with that.
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#327 usickenme

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Posted 07 April 2013 - 03:47 PM

I skipped on Wednesday to give it time to heal but it didn't seem to heal much.



if you hip hurts that much you shouldn't really be skipping

#328 bhk

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Posted 07 April 2013 - 04:11 PM

DAMMIT! So close to getting my goal 18:01 (5:48.7/ mi).

I was running down the homestretch watching the numbers click up. I thought I might have it but couldn't get to the finish. I really slowed down too much in the last mile.


I know you fell just short, but that's still a great time. nice job.

#329 neocisco

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Posted 07 April 2013 - 05:52 PM

if you hip hurts that much you shouldn't really be skipping


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#330 usickenme

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Posted 13 April 2013 - 04:02 PM

whoa forgot how hard it is to run after a day of work.

10 k "tempo" run in 38:56