| Author |
Topic: Raleigh, NC runners!!!! |
runramy
Cool Runner |
 posted Dec-01-2005 12:27 PM
  
Probably for the same reason I do. I KNOW that poor stretching habits probably led, at least partially, to my injury. I even knew when I first started experiencing pain, that I should stretch more. I'm lazy.For xtraining - huzzah for swimming. I've been 3 times in the past week, Friday, Monday, Wednesday. I'm debating about tomorrow. It makes me laugh at my fitness. I used to swim competitively (granted, I wasn't good, but I was on the team). Now I do 1800 yards in 45 minutes and proudly claim it. I also like to race the other people in the pool. I think I'm more competitive than I thought. But I also need to be careful and not overdo it right now, but work back into my swimming fitness.
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RunBobaluRun
Cool Runner |
posted Dec-01-2005 04:32 PM
Same problem with stretching. I'm very inflexible and do little to improve it. Gottagetfaster, do you have a set of streches you will do at the end of each run?Bob
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Gottagetfaster
Cool Runner |
posted Dec-02-2005 10:43 AM
I have started stretching my hamstrings, IT Band, hip flexors and groin. I tend to stretch my calfs in the mornings and evenings while brushing my teeth - and yes, my wife looks at me like I have lost my mind when I am stretching while brushing.
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runramy
Cool Runner |
posted Dec-02-2005 12:27 PM
Ha ha, my sister in law works out while brushing her teeth! If she doesn't have the room to do squats and leg raises, she can't brush her teeth!Oh, Mike is 3rd in the Male 19-24 category for the Grand Prix. Yay!
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Gottagetfaster
Cool Runner |
posted Dec-02-2005 12:40 PM
Great job Mike.
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RunBobaluRun
Cool Runner |
posted Dec-02-2005 06:17 PM
Umstead Trail Marathon sold out! Any one signed up?Bob
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runramy
Cool Runner |
posted Dec-05-2005 10:23 AM
No.  Though the Ultra is in April, right? I would really like to volunteer for that one.OK, I need some reassurance. From what I can tell, things should progress fine with recovery. I have enough time to train for a Memorial Day marathon, right? I'm panicking and psyching myself out.
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Gottagetfaster
Cool Runner |
posted Dec-05-2005 10:28 AM
I am passing on the Umstead Marathon this year.My son and I volunteered for an aid station of the Umstead Ultra last year and we had a blast. We are hoping to volunteer again this year. Amy, is there anyway you can do any pool running while the stress fracture heals? I know of a few runners who were able to do that to keep up their cardio. Of course, I understand that the may have lost a large part of their sanity at the same time. ------------------
My Profile
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runramy
Cool Runner |
posted Dec-05-2005 11:13 AM
Well, I always advise other people to do pool running, but I myself hate it. I'm hoping to be back on the road by mid-Jan, at least part time. I had also planned to take off most of December anyway, post Mistletoe (which sounds, from race reports in the Boomers, like it was a great race).I'm trying to be in the pool 3-4 days a week. I started out as a swimmer in the first place, so I'd rather swim laps than run in the pool. Do you think the cardio benefit is comparable? This is my gameplan:
Swim laps 3-4 days a week through December
Pilates class once a week
Yoga class 1 or 2 times a week In January, with clearance from el doctor, run one day a week, gradually adding days and mileage as instructed. Throughout that time, I'd continue with the crosstraining and stretching classes.
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Gottagetfaster
Cool Runner |
posted Dec-05-2005 02:37 PM
Amy,Sorry, but I have no idea how swimming compares to pool running to keep your cardio up. I tend to swim like a rock, so don't get much cardio benefit. I would assume that swimming is certainly better than doing nothing and I would guess that swimming hard enough to get your heartrate up has to be a good thing. Is using an eliptical trainer allowed by your doctor or would that put too much stress on the fracture? Good luck with the recovery and just keep telling yourself that you some time off is a good thing and you will come back stronger than before.
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runramy
Cool Runner |
posted Dec-05-2005 03:12 PM
His guidelines of acceptable activities was along the lines of, "don't do it if it hurts."A few weeks ago, the elliptical hurt. So, I use that as an excuse to not do it. Mainly, it's really hard so I try to avoid it. I'm a big wuss.
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RunBobaluRun
Cool Runner |
posted Dec-08-2005 10:50 AM
Had a really cool run Tuesday night. Traveled to Detroit and missed my morning run, so when I returned in the evening I stopped at Umstead Park Reedy Creek Trail east gate entrance on Trinity/Trenton road and ran the length of Reedy Creek Trail by moonlight. Wow what a thrill going through the park at night. It was pretty cold, and when I got to the wooden bridge I almost slipped because it had ice on it.Training for Umstead going full blast. Starting to feel the affects of the increased mileage. Bob
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Xyzzy
Member |
posted Dec-08-2005 01:38 PM
I just started running a week ago. I live near the Falls River/Bedford area and I'm 35y/o. I have no clue what I'm doing but hope to learn a lot. I'd like to replicate the times I used to run when I was in the Army a long time ago. Right now I'm just running 5km a day. If anyone wants to meet up for a slow run I have a flexible schedule but I rarely drive anywhere so I just run in the neighborhood, usually in the late morning. I have a fairly serious cycling background so cardiovascularly the running is very easy but my knees and feet are not used to it yet. I broke the sesamoid bone in my foot last year so I'm taking things real slow right now. Anyways, I'm glad I found this thread. I've never been to this site before but a Google search pulled up this thread.--
Mike (Xyzzy)
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Gottagetfaster
Cool Runner |
posted Dec-09-2005 10:40 AM
Mike,Welcome to the board. It sounds like you are taking the right approach by starting slowly and letting the non-biking parts develop. Bob, how are you feeling now that your miles are increasing? Are you still running lots of run in Umstead?
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RunBobaluRun
Cool Runner |
posted Dec-10-2005 11:11 AM
My goal is to run the long run in Umstead--I have so far met this goal. My plan is to run one of the medium long runs in the middle of the week in Umstead later in the training cycle, which would give me two runs in Umstead each week. And yes they will all include North Turkey Creek Trail, which is the most challenging. I have 17 miles to run tomorrow, and I have not decided that I will run this in Umstead. My left ankle and tendon from the lower calf is tight and I have found it to loose flexibility during the long runs--the hills make this even tougher. I have noticed that I have lost speed with the increased miles. I find it tough to hold a half-marathon pace for any length of time. Even a marathon pace is tough with the Umstead hills--so I have been piddling along at a slow pace. My goal is to stay injury free. As far as a time goal, last year I did 4:40, so I want to beat this. I would love to finish with a ten minute/mile pace average so 4:25 is a number I am shooting for that so far I'm not sure is possible. My first 20 mile run is about three weeks away--so I'll know more about my ability by then. Bob
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RunBobaluRun
Cool Runner |
posted Dec-11-2005 10:58 AM
Well I decided to run the 17 miles on the ATT instead of Umstead to give some relief to my Achilles tendon. I feel pretty good. I was able to hold a steady pace just under 9:30 minutes/mile through the run. Let me tell you running the ATT sure does feel good after running Umstead. If my ankle and Achilles tendon seem OK, I'll run a mid-week run in Umstead and resume my long runs there.I think I found the key to better endurance...get enough sleep. I have done well this week getting 8+ hours sleep over the last four days and my running really has improved. See you on the trail. Bob
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RunBobaluRun
Cool Runner |
posted Dec-15-2005 10:02 AM
Anybody running in the rain today? I'm taking the day off.Bob
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Xyzzy
Member |
posted Dec-15-2005 03:36 PM
quote:
Anybody running in the rain today? I'm taking the day off.
I love running in the rain. I went out earlier this morning.
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RunBobaluRun
Cool Runner |
posted Dec-16-2005 11:09 AM
Good job Mike. For me, I enjoyed the run this morning. Bob
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Xyzzy
Member |
posted Dec-16-2005 03:04 PM
Since I just started running I've had a lot of inner knee pain (pes anserinus area) but in the last day or so the pain has left so I think I'm over the big hump. I wear a metronome which helps because it keeps my turnover at 180. Any time I run "normally" (lower turnover) I get a lot of knee pain. I think over time my natural turnover will match the metronome. I use a high cadence on the bike, too.It sure was nice today. I really overdressed. I've lost 9 pounds since Dec 1st. For some reason running really burns off the weight for me. I usually cycle 15-20hrs a week and have a hard time managing my weight. Right now I am only running about 3.5hr/wk. Running does seem to kill my appetite, unlike cycling.
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Gottagetfaster
Cool Runner |
posted Dec-16-2005 05:25 PM
Xyzzy,How/where do you wear a metronome while running? This is the first I have heard of anyone doing this. I try to count my stride when I run on the TM, but I have a very hard time getting up to 180 unles I am running fast.
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Xyzzy
Member |
posted Dec-16-2005 08:48 PM
quote:
How/where do you wear a metronome while running? This is the first I have heard of anyone doing this. I try to count my stride when I run on the TM, but I have a very hard time getting up to 180 unles I am running fast.
It goes in your ear. If you want to try it stop by sometime. I love it.http://www.korg.com/gear/info.asp?a_prod_no=MM-1&category_id=5 I set it to 1 beat per second and then run a "waltz" step. RLRLRLRLR and so on. It cost under $25.
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jaysoffian
Cool Runner |
posted Dec-20-2005 01:48 AM
I guess if you have an mp3 player you could record a metronome beat and play that. Or you could mix a metronome beat over your music ... that would probably be a bit odd though.What kind of pace do you run at 180 bpm? My natural stride rate is about 165 - 170. Even when doing 8 minute miles I find trying to run at a rate of 180 to be awkward. Just wondering how long it takes to adjust I guess and whether you can run this rate even at slower (up to 10 minute mile) paces. j.
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Xyzzy
Member |
posted Dec-20-2005 01:52 PM
quote:
I guess if you have an mp3 player you could record a metronome beat and play that. Or you could mix a metronome beat over your music ... that would probably be a bit odd though.
You could probably do that. I don't wear an iPod or anything like that. I find an actual 180BPM tick to be too fast. Even 90BPM is awkward. 60BPM is just right. quote:
What kind of pace do you run at 180 bpm? My natural stride rate is about 165 - 170. Even when doing 8 minute miles I find trying to run at a rate of 180 to be awkward. Just wondering how long it takes to adjust I guess and whether you can run this rate even at slower (up to 10 minute mile) paces.
My normal pace is 9-10min/m and I have no problem with 180. Sometimes I even catch myself running at a higher cadence. I've only been running since the 1st and it took me maybe 2-3 runs to get used to it. I'm nowhere close to 8min/m yet. My best so far is 27:20 for 5K. Earlier this month it was 29:15 so I guess I'm making a bit of progress. My 2006 goal is < 20min. Dunno if that is possible though.BTW, in "Lore of Running" it mentions that the natural cadence you run is most likely the most efficient cadence for you. Running economy is arguably the most significant area that can be improved. So if running 180 is too awkward for you it may be best to stay with what works. I'm a new runner so I figured I'd train at 180 to develop the muscle memory and stuff now instead of trying to change it later after I have 1000s of miles built up at a lower cadence.
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RunBobaluRun
Cool Runner |
posted Dec-26-2005 02:00 PM
What is worse than having to run 18 miles in Umstead? Running 18 miles in Umstead in the rain! Boy what it takes to train for a marathon!My first 20 in this training cycle is next Sunday. After having been beat down by the 18, I'm getting worried what 20 will do to me. See you on the trails. Bob
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