TT Running Club

“Good Job le Sub!

Heard on the radio this morning about some 10K that was being led on route by a vehicle. Some cop along the way turned the car the wrong direction and they went an additional 2.7 MILES off course!

So, instead of the 6.2 miles they expected they did more like 8.9!”

“Hehe... that's funny. A lot of people trail for 10K as their first race these days and many are really able to run 10K and not a lot more... an extra 4.3K would be a big deal. Anyone with a lot of running experience would know the distance was off at 10K...”

“I ran in the Chicago JP Morgan Chase Corporate Challenge last night. 3.5 miles in a little over 34 minutes. Probably could have finnished with a better time, however when you are running with 23,000 other people, it gets a little crowded.”

“I did the SF version of that several years ago - it was pretty fun!”

“I kinda like those giant events, they're crowded yes, so your times aren't as good as they might have been, but its a lot of fun. (and there's usually lots of cute gals to follow)”

“Oh yea, I got behind a few that had hardly any clothes on. Gotta love summer time in the city.

Afterwards, we headed back to our company tent area and drained 2 kegs in about 2 hours. A fun evening all around.”

“Recovering from runners knee. I took 6 months off running save a little cheating now and then. Started running this week (so last week and the weeks prior were "0 mile" weeks).

This week (all slow 10-minute miles)

Sunday: 7.5
Monday: 4.5
Tuesday: 4.5
Wednesday: Off (Climbed)
Thursday: Off (Climbed)
Friday: 6.2

So this is 22.7 miles thus far. My knee has had no problems... no ibuprofin, ice, etc. No problems at all.

My question: My brain says to Take Saturday off, perhaps paddle for the day in the kayak.... don't ramp up the miles to fast. My heart is saying it wants to spint up and down the sledding hill or do a 10 mile run. Any opinions on this? I am leaning towards calling it a "good week" and recognizing I haven't had one of these in a long time.”

“I would go with calling it a good week. Why push it?”

“I think you are nuts to run that many miles after six months off, whether you are recovering from an injury or not, and no matter how slow you go. I say take a day or two off AND take a chill pill. Don't rush it.

:-)”

“Whoa! 23 miles after 6 months of zeroes??!!! That's even too much - you really oughtta ramp up more gradually than that....

I've finally ramped up my mileage lately -averaged about 25 miles of running per week the past 5 weeks, plus about 160-170 miles of biking (total for the 5 weeks). I plan to do a 30-ish mile ride tomorrow, and maybe some more on Sunday.”

“That's funny. I used to run 40-50 per week so a 23 mile week was like a zero to me. It still doesn't seem like much of an effort. I don't think my HRM ever got above 85% MHR all week.

I'll ride with the consensus, take a chill pill (perhaps drink margaritas instead), and paddle my kayak on the lake all weekend. :)”

“Glad to hear you are going to "just say NO!" Thats a great week for just coming back. You rush this month and you'll be down another 6 months.

Sounds like you have kept the lungs and ticker well worked in spite of the hiatus. Happy running.”

“I ran today too! i was crossing the parking lot and it was one of those situations where you think the guy behind the wheel's going 15 so you start to cross and he's actually doing 25 so you decide, "OK a-hole I'll pick up the pace for ya." and do that half run just to get out of his way.

Yeah, it was invigorating.”

“Did you huck nickels at him? That works and isnt too pricey.”

“Took the dogs out this morn. The weather was ideal about 68* light breeze, and not a cloud from horizon to horizon. I let the dogs go as fast as they wanted (or at least till I couldnt go faster). Amazing that my nearly 9 and 8.5 year dogs are still so fast. Days like this are why I run. As a bonus I ran my second fastest 4 miler this year.”

“wrapped up a 44 mile week last week but it was way too much. i am just too heavy to put in this number of miles in a week. i'll go easy this week but it was fun to remember what it was like to hold such a strong schedule. longest run was 14 miles.”

“...story of my life. desire, capacity and ability are outstripped by the harsh reality of physiology. it's heck growing old.”

“great week jimmy! Havent had one like that in ages. It sucks to out perform trhe equipment eh?”

“haha

that's a big week, i probably have never hit that - i was hitting 25 or so on average for a spell then life intervened. I've been lucky to get 15 or so the past three weeks or so.

Starting to run 3-4 miles over my lunch break now though. That'll help increase the mileage and avoid the monsoon pattern too - I don't like running in the rain.”

“Hey you two are in pretty good shape, and I am going to start a running program this week, but will only be able to do it 2-3 times per week. Where should I start mileage-wise? Keep in mind that I havent ran anywhere since track 10 years ago.”

“To start with I'd just focus on trying to keep moving for about 30 minutes - run till your 'winded' and then walk till your heart rate slows - so that you can talk comfortably. Then run again. A good goal would be to run 5 mins then walk 1, repeat. If that is 'easy' then try to go a couple miles- - if that's easy then go for three. But to start with don't worry about how for or how fast your going, just keep the feet churing for about half an hour. Once that becomes comfortable, then I'd shoot for a 5k distance (3.1 miles).

The key is to start slowly - you go out and bust a 3 mile run from scratch your liable to hurt your knees or ankles.

Get some decent shoes - at the running store or you pound your feet to death.

Stretch - hammies, calves and Achilles prior to starting and again after.

Have fun with it!”

“Roam is right on the money! One cant stress the importance of starting slowly. Muscle grows and adapts fairly quickly (high blood flow loads of nutrients) tendons and ligaments dont (very little blood flow, slow to grower, slower yet to heal).

Most everything I have read stresses that for new runners dont worry about distance or speed till you can run for 30min non-stop. Your body doesnt recoginze distance, it knows duration and intensity.

Oh and dont try to get fast and run further at the same time. Pick one and work at it. Dont increase ditance more than 10% per wk. It'll wreck ya potentially.

To repeat Roam (if I have just done so for 2 paragraphs) GOOD SHOES, dont scrimp. And strectch afterwords everytime.

Keep it fun and go with it. Running is one of the greatest things in the world!”

“Hey thanks fellers! Sounds like it makes sense to me. I'll give it a try. I'm really looking for endurance right now. That probably has more to do with the cardio thing. I'll work on speed later. For now I just want to be able to stay moving for extended periods.”

“there is a lot to be said for that... long distance running involves basically being on your feet for a long period of time. it's important to work you core muscles so your posture doesn't slump as you knock off the miles... poor posture means innefficent running.

but do start slow. read up on heart rate monitoring and do easy/hard days focusing on a % of your MHR. it's a very EASY way to get up the curve, it's motivating, and gives you a great undersanding of human physiology.”

“I run mainly to maintain and build cardio endurance for mountaineering. It works wonders for those uphill grinds. Generally do 3-4 miles about three days a week and then 6-8 miles on sat or sun.

upper body weights a couple days per week along with a good low impact cardio workout on those nights and a good core workout on sundays.
last edited: 6/24/07 9:23:39 PM”

“They aren't too bad this time but I have had them so bad I couldn't get around for a day or two. Is there any nifty trick that I can do to change my gait so I don't have this problem or do I just need to tough it out and let the muscles build?”

“it takes time... i used to get them so bad (esp running uphill) that i would cry. i kid you not. just go easy and they will become less and less frequent.”

“Also, stretch gently before and after running for prevention.”

“stretch gently?
I have been trying to stretch more agressively thinking that I wasn't doing a good enough job, and immediately after i stop walking for "cool-down" I have to start stretching or my muscles become HUGE knots. The MF'in cramps are enough to make me cry. I have been drinking all the water & gatorade I can. Maybe I need to look into potassium suplements.”

“gatorade = bad - (lots'o sugar)

look for electrolyte replacement drinks - i like Gu2O, but there are others... birch likes Cytomax, i think.

I've been running at lunch lately and I like that scheme. I'm not a morning person at all and the evenings are too hit or miss for me (can't stand running in the rain).

Lunch is perfect though - it's HOT and all, but it really breaks up the day.

Stretch afterwards for sure while your muscles are warmed up good. Don't overdo it before - never bounce on the muscle - you'll tear somthing up.”

“Hey MG, coupla things I do...first off like Roam says, something other than Gatorade (Gatorade is for ppl that THINK they need electrolytes! lol)....I use Endurox R4, but any of them will help.
Also I used to sit on my bench and stand a 20# dumbbell on the front of my shoes and do toe raises to help strengthen those muscles”

“I like gatorade isntead of water for everyday hydration. Accelerade and endurolytes for performance and electrolytes. I like R4 for recovery or some 2% chocolate milk.”

“i drink water”

“kick azz idea UP. I'll try that tonight. Thanks.

I ran again last night and I can't believe the difference in how I felt, from the first time. So much stronger, with no muscle pain. I'm working on deep even breathing, but can't keep it up for the full run yet. Eventually I get tired and relaps into the faster puffing. I know that has got to be less efficient.”

“Focusing on the breathing makes a big diff. the quick shallow breathing contributes to cramping and raises your overall level of stress.

Deep slow breathing keeps your body well oxygenated and calm.”

“I'm trying to build that right now. When I'm not running but doing the other exercises, I have been focusing on the deep slow rythm. It definately makes a huge difference. Last night I was able to go much further with less effort.”

“here's another trick - most people don't naturally exhale fully. When your sitting at work or just relaxing at home make a point to continue to exhale past when you would 'automatically' stop - focus on completely emptying your lungs, push the air out - you'll then naturally breathe deeply into your diaphragm on the inhale - repeat a handfull of times. It'll help you start to more naturally breathe deeply - it'll make you relax as well - good to do right when you lay down to sleep.

Also, when running and trying to control the breathing - focus on breathing thru the mouth AND nose - not just your mouth.”

“Just got back from a scorcher of a 4mile run. 90 and humid, ugh. Still went fast though...

another great recovery drink. Miller High Life, I will be rehyrdating most of the afternoon, cant be too safe.”

“ah!

carbohydrate replacement therapy!”

“Gonna try running tonight, but it's pizzin and pourin out there. We'll see how that goes, then I will be pounding some of birch's recovery drinks. Like the man said, "ya can't be too safe" when it comes to hydration. ;-)”

“Its 95% water mean.

I have been picking up speed lately, feels good. I am steadily running sub 8min miles. Woo hoo.”

“no running this week. light sprain from my last weekend climbing in rrg... stupid petty injury that kills a lot of things i like to do.”

“That sucks JimmySan. Hope you have a speedy recovery.

Damn Birch you're burnin it up! How many miles at a time can you keep that pace? I'm nowhere close to that, but I did have my strongest 30 minute run yet last night. It felt pretty damn good. The rain quit before I got home too so that wasn't a factor.

I'm still trying to focus on a deep slow breathing rhythm. Usually when I start off I am comfortable with four footfalls on both inhale and exhale. I can keep that up for about 10 minutes, then I start to do 3 beats, then I walk fast for 3 or 4 minutes to relax then it starts over. Do any of you use a similar rhythm?”

“Go birch GO!

I can get 8:30 miles on a 5 mile distance, around 8:15 or so for a 5k, I'd like to get faster at the 5k distance - haven't timed myself in a long time though.

Your on a good track meangreen. Keep it up. I've never really tried to count footfalls, just focused on the deep steady breathing. Do you listen to music? I used to like having tunes with a beat that was sorta agressive, nothing techno dance or anything like that, but good angry metal was always good for me.”

“Thanks Roam.
I may have to get an Ipod just for that Roam. That's a damn good point. When I ran track in HS I listened to metal while I practiced. Why not now?”

“good excuse to buy an ipod too! LOL”

“I'm gonna try to hit it again tonight and see just how long I can stay moving. I don't have to do anything for the next 4 days besides pick up the kids Sunday, so even if I completely annihilate my self it wont be a big deal. Better start poundin the carbs and water...”

“USA Track and Field is reporting a new American record in the mile.

3:46.91 by Alan Webb!

http://www.usatf.org/news/view.aspx?DUID=USATF_2007_07_25_11_20_27


WOW that's FAST!!!
last edited: 7/31/07 1:57:44 PM”

“Check him for clear.

I have been slacking as of late. I had it up to 10 miles every morning. Even ran on my vacation out to see Mickey Mouse.”

“dang dude - 10 miles per day? your like turbo runner. I'm trying to hit between 15 and 20 per week, just want to maintain a reasonable level of fitness.”