TT Running Club

“yeah, rocks, creeks, fields, weeds..... all that good stuff.

Did a cross country race Sunday morning - they do this every year it seems - best part (next to the cool course) was the Boulder Beer sponsored and donated a keg. So, yeah, Sunday morning go out and run through the woods and fields and then grab a couple of drafts!

Nice eh?

5.7 miles, partly on gravel bike path along a creek, then we crossed over the creek (wet crossing) and took off through a field, over the barbed wire fence, up the hill across the ditches and then back onto the path for the finish.

Tough course, lots of up and down climbing. Running through a weedy field with wet feet just adds an element.

The race director asked the group during the wrap up what they could do to make it more fun next year and someone yelled "plow the field!" LOL

I finished at 49:26, didn't win anything, but had a blast.”

“Excellent, Roam!! Unfortunately, with my bum foot, I've pretty much missed the XC season this year. I am planning to run after work today for the first time in over 2 months, so we'll see how that goes. I'm hoping to be able to run my home town high school alumni race on Thanksgiving, as I usually do. I'm in decent shape with all the biking I've done lately, but just haven't run.

Here's what our XC series looks like:
http://www.pausatf.org/data/2006/xcschedule2006.html”

“Check this out! It's pretty fascinating....

http://www.discover.com/issues/may-06/features/tramps-like-us/”

“very cool article.”

“I ran 1.5 miles last night, my first run since I got a stress fracture 4th of July. I sure hope that's behind me now.”

“I have a few questions for the TT runners.

What is the best way to ease into running?

The wife has been bugging me to start running for quite a while and I kept putting her off because I didn't consider myself to be in good enough shape for actual running. So the other day I was out for my walk and decided to run a bit. It was more like a lumber than a run. LOL! But I surprised myself at how well I did.

Tonight the wife and I go out for our first official run together. We went on the local bike path and walked a little to warm up and then we began running 1/10th mile-walk 1/10th mile-run 1/10th mile. I was doing fine but she was having real trouble. She's the little skinny thing and I'm the over weight ex smoker. What can she do to gain some stamina?”

“an article i read when i first started gave me advice that seemed to work for me, so I'll repeat it for you and wish you luck with it. My running has really benefitted me in a LOT of ways.

First off - forget about distances and pay no attention to your "time". However, try to maintain your effort for about 30 minutes - ie, KEEP MOVING for 30 minutes.

Start out with a timeframe that your comfortable with - say 4 minutes - run at a comfortable pace for 4 minutes, then walk for three minutes, run for 4, walk for three, etc. Then after a week or so of this, run for 5 walk for 3, run 5 walk 3, etc. Increase the time your running until you develop enough stamina to eliminate the walking breaks and there you are, your running a 5k.

It sounds like your doing something similar to this, so just keep it up - the stamina will come with time.

When i first started two and a half years ago I'd NEVER run more than a mile and had smoked for 20+ years. The first time out I about had a coronary and i only covered half a mile. That was on May 30, 2004 and in August of 04 I ran my first 5k and finished just under 30 minutes. Now, I've run numerous 5k adn 10k races along with some other stuff mixed in like stair climbs and such and i'm in the best shape of my life.

My point is that you'll make little gains each day/week if you keep at it on a steady basis. Just don't push too far too fast, its really easy to injure yourself and get discouraged.”

“Great advice Roam thanks. She was having trouble with her breathing and getting her breath. It'll just take some time I think. I'll try the time thing and forget about distance. The rout we usually walk is just over 5K miles I think.”

“Nigal, on Sam's Club site they're selling Segways in their "Sports & Fitness" section. They're advertised as "the Segway XT Cross Terrain Transporter". LOL! True story.

”

“Two pieces of advice - If you're going to start getting into this several times a week, get good running shoes.

Another way to ease into it is to get a heart rate monitor, set a threshold that you'll run to that isn't too high, you should be able to find out what that threshold should be for you on the web, or from a doctor etc... Then run til you reach your threshold, walk for a few minutes to bring your heart rate back down, and repeat for thirty minutes.”

“nigal: get a heart rate monitor. run to the level of exertion. you'll start out slow and ease your way into performance. it's as easy as it gets. i can give you some isbn numbers for some good books or i can send you some of mine if you email me an addry. it doesn't have to be an expensinve hrm. the feedback your body gives you is some of the best guidance you can get to keep you from running too hard yet still experience training effect. that's my ad for polar and i am sticking to it!”

“Congratulatons, Nigal. My wife & I started running together a couple of years ago and it's been such a huge benefit on so many levels... not the least of which is just having something to do together.
Everyone else answered most of your questions. I'd add only - start slow, and heed your body. It'll tell you when to slow down, if you listen. I learned that the hard way.”

“Aw, heck, just go out and run 'till you drop. Remember: you'll pass out before you die!







j/k - Roam's advice is basically what I'd tell ya....”

“So you kicked your own ass, le Subtil? LOL!

I think it really helps to concentrate on your breathing, and to breathe more slowly and deeply than you might naturally want to. That helps me to pace myself better, and to keep from getting a stitch in my side.”

“lyra makes a good point - i remember when i learned to control my breathing - it took a lot of practice - but just focus on trying to breathe deep and slow - don't let your breathing pace fall in line with your footfalls - this is one area where music helps.

Also - as you increase your distance - developing your upper body muscle groups - especially back and shoulder will make a big difference in your overall endurance level.”

“Yeah, I did. I just last night ran my first real run, 2 miles, after being down 4 months with a stress fracture. In hindsight, all the signs were there in huge flashing neon, but I ignored them.”

“Ouch, 2 miles after not running for 4 months would kick my ass even without an injury!”

“I say, forget the heart rate monitor...listen to your body. A good pace to start out at is when you can still hold a conversation with someone. Walk 5 min, run 5 min, or however long you can. Each time you go, increase the running times, but interval training is in my opinion the best way to work up to it. Before you know it, running will become easy, and in order to get a good workout you will have to increase your distance or speed up your pace!

Good luck!”

“I have a couple prety good pairs of trail runners but I got a nice pair of Nike that are not trail runners. What kind of monitor do you suggest? Are we talking just like one of the watch ones or do you suggest the kind that goes around the chest? And finally, are there any good web sites for beginning runners?

The wife and I went out again tonight for an hour and ran about half the time. She can't do 4 minutes solid but she did better than yesterday. I think she'll be dropping out just because of the cold. I love the cold. I came home and had a hot steaming shower and a hot cup of coffee. :)”

“If 4 is too much, the run 3 / walk 3. Its tougher in the cold, but I use one of those fleece band thingys that just covers your ears - that way your ears are covered but your head vents the heat. A lot of people like to breathe through one as well.

I've never used a heart rate monitor so I cna't speak to that.

I found some good articles when i was first starting on runnersworld.com. thats where i came up with the run/walk plan at - i believe there was a series of articles "How to Get Ready to Run a 5k" or something like that.”

“Polar's good for heart rate monitors (with the chest strap which tends to be more accurate). You don't need something with all the bells and whistles, but I'd suggest getting one with at least the option to set a range. This allows you to train within that range and when your heart rate gets too high it will alert you to slow down a little.

As an added bonus a lot of gyms now have cardio equipment that will read your heart rate from a polar chest strap.”

“I keep trying to get back in the habit of running. I haven't run regularly since running cross country in high school. The thing I used to do was really concentrate on exhaling. The air will come back in, but you've got to push out that O2.

Next week I'm going to give it another try to get back in the habit. There's a great loop around my house that's around 1.75 miles or so and has some elevation gain.”

“Its always interesting when the person two machines over has one on too though. =)

Nige, one thing I learned re Trail runners....

Their soles are actually made from a softer material and will disintegrate faster on pavement. Unless you are using them for trails they don't last as long or provide as good of cushion.”

“I'm glad embear spoke up. I didn't say anything for fear people would think I'm trolling - but forget the heartrate monitor.

The REAL reason heartrate "zones" work is because by staying in a lower "zone", you are less likely to burn out. That is why they say stay in about an 85% zone for such and such a time, etc... By limiting your heartrate, you're in effect working out less, and for a beginner that means you're less likely to burn out. It's bogus that a certain "lower" zone will help you lose weight better than a higher zone. It just means you're less likely to quit as early from burnout, so therefore since you didn't quit yet, you'll lose more weight. Burn more calories = lose more fat.

Another problem w/ the monitors is that they're distracting. As embear said listen to your body, not the monitor. They're not very accurate anyways.

Your focus should be on listening to your body and don't be afraid to push yourself. As long as your doctor cleared you for running (your heart is ok, etc.) your body is capable of pushing itself further than you'd know. That said, watch for burnout - which really means get plenty of rest and keep it interesting so you don't get bored.

One way I've found to keep it interesting is to run drills. Do the lampost to lampost sprints, etc.. Don't be afraid to take a 5 minute break in the middle of the run too. You can really get a good 2nd wind after doing that.

If you run in the morning BEFORE eating anything, you can burn up to 3x the number of calories that day! Just drink a glass of water beforehand and you'll be good to go. The key to morning runs is to get to bed early the night before.

Have fun.”

“Dude, you went out for an hour and ran half...that's running for a half-hour, that's great! Yep, I'm good at math. ;-) If you keep doing that, you'll be in shape in no time.

The thing I noticed about the couple pairs of trail runners I've had is that they soles stick out from the sides of the shoes more, for more traction or whatever...and I end up kicking myself in the ankles as I run. LOL!!”

“I was going to get a pair of my running shoes in trail runners (Brooks Adreneline-they just started making them), mainly because they're grey instead of white. The shoe store guy (running shoe store that fits athletes, etc), told me about the difference in soles. I was bummed. I hate white running shoes.”

“Yeah, that's the only reason I got trail runners, Sass!”

“Definitely agree on getting running shoes designed for pavement, your feet will thank you and it will prevent alot of ache and pain (I wear Brooks Adreneline also, highly recommended, but have someone at a store that specializes in running shoes fit you out with the right shoes).

And of course I completely disagree with moonglo on the HRM. Get one. Especially when you're starting out, it will help you not to burn out, and that is extremely important. Listening to your body isn't always enough, it's very easy to burn yourself out even when you think that you aren't doing it. And HRM's are not a distraction at all, as a matter of fact I'd say they're the opposite. It's just one more thing that you don't have to think about. You set your limits and you go out and run, you don't even think about the HRM, if it beeps you know you're pushing too hard and you slow down a bit. This way you don't have to be thinking "Am I pushing too hard, should I slow down, Am I not pushing hard enough?" The HRM will tell you. Also they are nowadays extremely accurate. I've checked mine many times against feeling my pulse rate and its always been spot on.
last edited: 11/03/06 9:15:59 AM”

“And of course I completely disagree with moonglo on the HRM.

you also disagree with embear. Let's not pick on moonglo here.

For the record, I disagree with Bison.”

“if it beeps you know you're pushing too hard

Actually if it beeps you know you've reached the preset limit on a point-in-time HR that you've made for yourself for that stretch of the run. It doesn't mean you're pushing too hard.”

“If you set the limit right it means you're pushing too hard.

I don't pick on embear, so I had to pick on you by default.”

“I'm just saying that as a new runner, you don't know your limits, so you can't possibly set the limit right. You must agree.”

“Now now boys....

Nigal, get one if you feel like thats what will help you start out. I've just never felt the need to use one. My body usually tells me when I need to stop or slow down. Of course, I have been running since high school too....”

“There is plenty of research, and corresponding recommendations, into heart rate training, so it's not a problem with figuring out what HR you should train to. And the beauty of it is, you determine what the top HR should be and you train to that HR, and as you continue to train you have to push yourself more to reach that HR. This makes your training methodical, and you're not all over the place trying to decide what is too much effort and what isn't enough.”

“... just keep in mind what it is telling you - it is telling you what you think you need to hear.

This is one time where you'll hear me say feelings should rule your decision over logic. LOL

Put it this way - watch an episode of The Biggest Loser. Especially at the beginning of the series. If those guys could set their own limits at the beginning of the show, they'd still be fat at the end of the show. It takes the trainers to tell them that they can do more than they think they can.

Heart rate zones are mathematical guestimations. Even a trainer can't tell you your (true) proper zones until they've had a chance to see you in action. I took a stress-test (heart monitoring) earlier this year. I stayed in the topmost HR zone (known as the redline zone) for about 5 minutes and could easily keep going with absolutely no problem. I was hooked up to an EKG and was monitored by a heart doctor. He had me stop b/c there was no point in continuing. If he had set my HR zones for me, I'd never improve to my potential.
last edited: 11/03/06 9:58:49 AM”

“Saying all this - if somebody wants to use a HRM, I'm all for it. If it gives them the eye candy and "goal" that they want to put on their running shoes the next time, great! Run your own run. Just take it for what it is.”

“Alright, that's it, moonglo and I are going to start making attack ads and post them on youtube, then we'll have a HRM, anti-HRM election.”

“hehe”

“I love gadgets so I may get one once I know I'm going to stick with this. I definitely needed some new running shoes because the New Balance runners I have suck. When I tried on some new NB shoes they were even worse than the ones I have. Normally I can't wear Nikes because they're too narrow but the ones I got were really great.”

“Of course the gadget factor is another big plus... What kind of backpacker doesn't love gadgets?

As a matter of fact I'm pretty sure that backpackers who work in IT are the number one consumers of gadgets.
last edited: 11/03/06 11:18:07 AM”

“I think thats the whole argument here....if you are a gadget person, you will probably get a lot of use out of a HRM. Me? Its just a distraction and more trouble than its worth. But, I dont even own a GPS ;)”

“I'm with embear on this one, but i can see how an HRM would be beneficial, plus it'd give you another state to keep track of and stats are good!

I don't have a gps either.”

“Roam, you have any races coming up?”

“Another downside - when you run w/o a shirt on the people behind you will think you're wearing a bra.”

“Nothing planned embear - I'll probably do the Colder Boulder in December though and the "Run the Register" stairclimb in Feb.

Planning on a couple of adventure races next summer though! :)”

“Hey Jimmy and other heart rate advocates. Is this a good monitor?

Polar S120 Heart Rate Monitor


Heart rate display Yes
Target heart rate zones 3
Time in target zone Yes
Average heart rate Yes
Recovery heart rate mode Yes
High/low target heart rate Yes
Heart rate memory/recall Yes
Calories burned No
Backlight No
File storage 1
PC Compatible Yes
Speed/distance No
Clock Yes
Lap timer 60 laps
Stop watch Yes
Daily alarm Yes
Countdown timer Yes
Date Yes
Water-resistance (monitor) 50 meters

It's like $75 and seems to do what i need.”

“does it store legal or letter size files?”

“That's basically the same as the one I have - it does everything I need it to do. The price is reasonable. Buy it.”

“I have also been listening to my body as well and it's saying, "WTF are doing to me?". I did about 3.5 miles the other night and ran 5 minutes/walked 3, and ran the last 12 minutes. The next day my knee was bothering me pretty badly. I'm laying off for a while and maybe just doing some bike riding until it doesn't hurt. I think I need to cut back on the running to maybe 2 miles in stead.”

“start slow - slower than you think you should. I messed up my achilles early on because I felt good running three miles and tried to jump to 4.5 or 5 too quickly.

good rule of thumb - don't increase your mileage more than 10% per week.

10% isn't much when your doing two miles at a stretch. To go from 2 to 3 is a 50% increase.”