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The CAG Runners Thread (all experience levels welcome)


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#361 usickenme

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Posted 10 May 2013 - 05:39 PM

Forgot to mention joesnewbalanceoutlet.com has $1 shipping (until may 12) and great deals in shoes in general

#362 jsmc

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Posted 10 May 2013 - 06:17 PM

Really happy with my progress the past few weeks.

On average, I'd probably run around 2 miles a day 3 or 4 times a day. I'm now up roughly 4 miles a day 3 or 4 times a week, with an additional smaller run once on the weekends. I know it's not nearly as much as most of you guys do, but I feel like it's progress.

Posting in this thread has sort of reignited my interest in running.

#363 Lieutenant Dan

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Posted 10 May 2013 - 07:04 PM

So what apps are you guys using? I've tried out Runkeeper, Digifit, and MapMyRun. I was using MMR for awhile but I've gone back to Runkeeper.

#364 usickenme

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Posted 10 May 2013 - 11:25 PM

for records. I simply use iCal on my computer/ phone. For runs, I use Nike+ with my watch.

I used Run Calc to calculate paces/ times for races.

#365 jsmc

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Posted 10 May 2013 - 11:40 PM

MapMyRun at the moment.

#366 dmaul1114

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Posted 11 May 2013 - 01:07 AM

I have a Garmin watch and just upload it to the Garmin Connect site.

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#367 dmaul1114

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Posted 11 May 2013 - 03:35 PM

Solid 5 mile run this morning.

Distance: 5.00 mi
Time: 44:59
Avg Pace: 8:59 min/mi
Elevation Gain: 161 ft
Calories: 604 C


On another note, I keep forgetting to mention I've been trying "rhythmic breathing" on runs after reading this article in Runner's World.

It's basically the notion of breathing in rhythm so that you aren't always exhaling on the same footstrike (left or right) as when you exhale you lose core stability--thus exhaling on the same side all the time can leave that leg more prone to injury.

It's basically doing something like inhaling for 3 strides, then exhaling for 2 strides so that the exhales alternate foot strike sides. I'd been going with the 3:2 ratio, but tried 4:3 today and that seemed to work a bit better for my current pace/fitness level. Just upped it to 3:2 on some hills etc.

There's also a book (that article is adapted from) that I picked up, but haven't started reading yet that has more details and several training plans for different distance races etc.

http://www.amazon.co...=running on air

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#368 dmaul1114

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Posted 13 May 2013 - 05:22 PM

This morning's run:

Distance: 3.02 mi
Time: 26:41
Avg Pace: 8:49 min/mi

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#369 madcyantist

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Posted 13 May 2013 - 06:11 PM

My last race was nov 2011. It was a half and I completed it in 1h52m. I've been injured ever since and have not ran since then. Had surgery 12 weeks ago and am finally running 2 miles every other day or every other third day (my adductors still a little tight). Nice to see some other runners here!

Btw I am on DailyMile and Endomondo if anyone wants to friend.



DISTANCE 2.57 mi
DURATION 27m:31s
AVG. SPEED 10:43 min/mi

Edited by madcyantist, 14 May 2013 - 01:14 AM.
Trail Run


#370 dmaul1114

dmaul1114

Posted 15 May 2013 - 09:57 PM

Just hit the treadmill today as it was 85+ by the time I was able to run.

Distance: 3.00 mi
Time: 26:22
Avg Pace: 8:49 min/mi

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#371 blindinglights

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Posted 15 May 2013 - 10:52 PM

I've been following usickenme's advice (not perfectly though -- life happens) for a while now. I've definitely seen improvement, so I just wanted to say thanks. :applause:

My workout today was primarily focused on swimming/weightlifting, but I managed to hit a quick run afterwards.

1.5 miles
9:49
~6:33 pace
2011 Completed Games
2012 Completed Games



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#372 dmaul1114

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Posted 16 May 2013 - 02:52 AM

Grabbed some new running-related gear over the past few days.

These socks are awesome (though pricey): http://www.brooksrun...h.K5prHCYN.dpbs

Got them for $13.50 a pair with free shipping from www.runningwarehouse.com. I have some issues with blisters and foot pain sometimes, so I don't skimp on shoes or socks.

Also grabbed a new foam roller--The Grid: http://www.amazon.co...rid foam roller

Should have got that one to start with as I was interested in it, but opted for cheaper plain one. The grid is much better than the plain one I bought last year that's already breaking down some (softer spots). Much firmer and the grid textures help a lot. It also shouldn't break down since it's a layer of hard foam around a hard plastic pipe.

Last, finally invested in water bottle with handstrap since it's getting hot and I'm not a big fan of wearing my water belt that has two 10oz bottles: http://www.amazon.co...ap water bottle

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#373 usickenme

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Posted 16 May 2013 - 04:07 AM

I've been following usickenme's advice (not perfectly though -- life happens) for a while now. I've definitely seen improvement, so I just wanted to say thanks. :applause:

My workout today was primarily focused on swimming/weightlifting, but I managed to hit a quick run afterwards.



Hey you're welcome!

#374 dmaul1114

dmaul1114

Posted 16 May 2013 - 03:33 PM

Got an ok 4 miler in this morning. First 3 miles were solid, 4th was a struggle with walking some hills as my legs were pretty dead from running on consecutive days for the first time in a couple months and running on an empty stomach this morning.


Distance: 4.00 mi
Time: 37:06
Avg Pace: 9:17 min/mi
Elevation Gain: 72 ft
Calories: 481 C

Mile 1- 9:07
Mile 2- 9:04
Mile 3- 8:58
Mile 4- 9:58

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#375 berzirk

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Posted 16 May 2013 - 05:48 PM

Solid 5 mile run this morning.

Distance: 5.00 mi
Time: 44:59
Avg Pace: 8:59 min/mi
Elevation Gain: 161 ft
Calories: 604 C


On another note, I keep forgetting to mention I've been trying "rhythmic breathing" on runs after reading this article in Runner's World.

It's basically the notion of breathing in rhythm so that you aren't always exhaling on the same footstrike (left or right) as when you exhale you lose core stability--thus exhaling on the same side all the time can leave that leg more prone to injury.

It's basically doing something like inhaling for 3 strides, then exhaling for 2 strides so that the exhales alternate foot strike sides. I'd been going with the 3:2 ratio, but tried 4:3 today and that seemed to work a bit better for my current pace/fitness level. Just upped it to 3:2 on some hills etc.

There's also a book (that article is adapted from) that I picked up, but haven't started reading yet that has more details and several training plans for different distance races etc.

http://www.amazon.co...=running on air


Interesting. Back when I used to run a lot, I just did that breathing by fluke really, and noticed I wasn't getting winded as easily. Throughout my life, I have backed my way in to a some good best practices for a host of things.

I just got a Forerunner 10 watch, and adore it...then promptly broke a toe at Jiu Jitsu. It'll be a few weeks before I can get going again, but the watch is going to force me to be honest with myself on pace and distance, and not just best guess it, which I started doing when I got less serious with running. "Yah, that felt like an 8min mile"-was probably 9:30.

Using Garmin Connect, and really like it too. I'm about 30 pounds heavier than I was when I was running a lot (through lifting and intentional weight gain, not laziness), so I had to fight off some cramping when I first got started due to lack of conditioning, perhaps slight dehydration from creatine consumption, and getting used to moving the new mass. Plan on putting some miles in once the foot it healthy. Great thread.

#376 usickenme

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Posted 19 May 2013 - 06:25 PM

I ran my half marathon today. I was pretty happy with the effort considering I wasn't feeling great yesterday (sore throat).

But I am pretty pissed that the course was .1 mile short. It really threw me off as I was pacing by mile markers. The second mile was .9. To me that is the #1 thing a race has to get right (with correct timing being 1B)

My "adjusted" time was 1:24:12 (6:26 pace)

#377 dmaul1114

dmaul1114

Posted 21 May 2013 - 01:48 AM

Solid 5 miler this evening.

Distance: 5.00 mi
Time: 44:00
Avg Pace: 8:48 min/mi
Elevation Gain: 128 ft
Calories: 605 C

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#378 bhk

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Posted 21 May 2013 - 03:27 AM

I finished couch to 5k last Saturday. Now to get faster...

#379 Rumors

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Posted 21 May 2013 - 10:10 AM

for records. I simply use iCal on my computer/ phone. For runs, I use Nike+ with my watch.

I used Run Calc to calculate paces/ times for races.


Do you use the Nike watch? I've heard a lot a mixed things, good amount of criticism too

#380 dmaul1114

dmaul1114

Posted 21 May 2013 - 03:53 PM

When I shopped around for a GPS watch (ended up with a Garmin Forerunner 405) that the reviews for all of them are fairly mixed.

It really that some people just expect a lot out of them--most any of the GPS watches are going to be fine if you just want to track time, pace and distance.

Most of the griping comes from people who want to see more info on the screen, use the workout program feature to do intervals etc. as some watches are better or worse than others on those fronts. Some comes from unreasonable expectations for a tiny GPS to pick up the signal right away rather than usually taking 5 minutes or so--I don't see the big deal there as you should be walking for 5-10 minutes to warm up some before starting running anyway. My watch usually has signal about the time I walk the 5 minutes or so to the park where I start my runs.

And there are some technical issues some watches have that affect some users and not others. Like my Garmin 405--it has a touch bezel you use to switch between menus, modes, screens etc. that doesn't work if it or your fingers are wet with sweat. Doesn't affect me at all as I only want the screen that shows time, pace and distance up when running so I just lock the bezel when running anyway. But it is an annoyance for people who want to switch screens or modes while running/working out--i.e. people doing jogs mixed in with interval training who need to switch modes etc.


Long story short, any of these GPS watches will be great for the average person who just wants to track pace and distance. But they have some quirks that may annoy people with more advance usages or who are pickier than me with their gadgets.

I went with the Garmin 405 mainly due to the wireless syncing with the computer to upload data to the web site. It comes with a little thumb drive sized USB stick you put in your computer and then the watch will automatically upload data from your runs to the Garmin Connect site when it comes with in 10 feet or so of the antenna. Other watches like Nike just have USB cables and you have to plug in to upload. Minor inconvenience, but was enough for me to go with the Garmin over the Nike or other Garmin models. The Nike watches are nicer looking though, and I believe their website tracks more info or displays it better than Garmin's per some reviews. I don't care about much other than having a log and being able to quickly copy and paste run summaries though.

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#381 berzirk

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Posted 21 May 2013 - 07:37 PM

Put in my first "good" run of the spring. Broke my toe a week and a half ago, but wanted to test it out, so I went to a local highschool with an artificial turf field and just ran on the inside of the track. It felt amazing. Minimal pain, minimal swelling. In the past I have developed severe shin splints, but this turf running is going to become my new go-to move. Absolutely loved it. Only a couple miles, but my last two laps were sub 8min, and for not having run for about 9 months, I'll take that.

On the topic of running watches, my Garmin Forerunner 10 has taken maybe 60-90 seconds to get a signal, but that seemed very reasonable. I have been thoroughly impressed with the watch, and love the Garmin Connect reports and data playback. I got a deal on it for $109, and I feel like even at the list of $130 it's a great watch.

#382 usickenme

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Posted 22 May 2013 - 03:43 AM

Do you use the Nike watch? I've heard a lot a mixed things, good amount of criticism too


I really love it but there are issues...

Pros:
-Good size and feel. Many times after a run I will simply forget to take it off. Feels like a regular watch. Not so with other GPS watches I've had.

-The GPS isn't always on. You start it for runs you want to track. This is great for battery life.

-The USB interface it built into the watch band. No annoying cables or cradles.

-Nike+ is pretty cool. It has achievements and challenges that could be a motivator for some.

-The web interface make is really easy to customize.

-You can use a Nike+ pedometer thing with it, I never have.

Cons:

-The screen only displays 2 fields of data at once. The main was displays distance but you have to switch the second one if you want to go from pace, to overall time, to actual clock time

- The pace is terribly inaccurate. It has never been close.

-The stopwatch is flaky. You have to do a lap by tapping the top of the screen. It doesn't always register a tap.

-you have to create an account with Nike+. It has some good information but the site never seems to remember my password...even when I click "remember"

Neutral.

--Accuracy- I once wore my garmin and Nike+ on the same run and both had the same distance. It generally is a little short on runs but no different than other GPS watches I've had.

-Linking to a satellite. Again similar to other GPS watches I've had in the amount of time it takes. Some days a few seconds, some days a few minutes.

-there is always some inspirational message when you finish a run like 'Way to get out there'. Sometimes it is cool but 90% of the time....it doesn't do much for me.


I got mine by winning a race so price wasn't an issue but It is well worth the $150 you can find it for.

#383 Rumors

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Posted 22 May 2013 - 04:24 AM

Yeah I sifted through a bunch of the amazon reviews but a lot of the complaints seemed to come from some pretty competitive runners.still on the fence though. Not really sure I need it

Also

10 miles
79 minutes
7.6 mph
1300 cals

#384 usickenme

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Posted 22 May 2013 - 04:34 AM

Yeah I sifted through a bunch of the amazon reviews but a lot of the complaints seemed to come from some pretty competitive runners.still on the fence though. Not really sure I need it


it's definitely good if you want to up your commitment to running. And much better than apps.

#385 dmaul1114

dmaul1114

Posted 25 May 2013 - 08:55 PM

Forgot to post my easy run from Wednesday (was sore from 5 miler Monday and lifting Tuesday so didn't pay attention to pace at all).

Distance: 3.00 mi
Time: 27:20
Avg Pace: 9:07 min/mi
Elevation Gain: 151 ft
Calories: 370 C

Hope to get back out tomorrow, had a stomach bug Thursday and Friday and have been catching up on work and chores today.

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#386 usickenme

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Posted 26 May 2013 - 01:02 AM

I took 5 days off after my half marathon....I ran 6.7 miles today. Felt decent

#387 usickenme

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Posted 29 May 2013 - 01:23 PM

if there is any interest I do a podcast about running. It's 50% my training and thoughts/ 50% on elite running news.

The Dump Runners Club https://itunes.apple...d654633469?mt=2

#388 madcyantist

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Posted 29 May 2013 - 02:05 PM

Could someone recommend a good foam roller? I've been using a 5" diameter PVC pipe from Home Depot for a long time but I'm wondering if one of those foam rollers with 'grips' would be better?

#389 usickenme

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Posted 29 May 2013 - 04:00 PM

I use the Tiger Tail. It's great for specific areas. http://www.tigertailusa.com/

I also use a black foam roller like this. Use only high density foam to get the best results.

http://www.amazon.co...ACK FOAM ROLLER

#390 madcyantist

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Posted 29 May 2013 - 04:03 PM

I use the Tiger Tail. It's great for specific areas. http://www.tigertailusa.com/

I also use a black foam roller like this. Use only high density foam to get the best results.

http://www.amazon.co...ACK FOAM ROLLER


Thanks for the foam roller link. The tiger tail looks similar to the marathon stick. Have you used ' the stick ' and if so how do they compare? I own the marathon stick and I use it strictly on my quads, IT band, adductors, hammies, and calves after every run. My post-run ritual is: 1) The Stick, 2) Myrtle Routine, 3) PVC Pipe Rolling, 4) Static Stretching, 5) Beer