View Full Version : The Running Thread
Pancho Villa
08-05-2012, 08:36
I am thinking there are a few runners out there. Let's get a thread going where we can prod each other to do better and log our workouts.
Please be gentle, some of us (me) are fat and out of shape.
Today: 2 miles in 18:14, logged with Noom on my smart phone. Outside, sidewalk jogging, barefoot.
jackthewall81
08-05-2012, 09:35
Barefoot? Dang, good job.
Anyone running the Georgetown-Idaho Springs Half Marathon (http://www.gtishalf.org/) this coming weekend? I'll be there, my first half-marathon.
O2
I am thinking there are a few runners out there. Let's get a thread going where we can prod each other to do better and log our workouts.
Please be gentle, some of us (me) are fat and out of shape.
Today: 2 miles in 18:14, logged with Noom on my smart phone. Outside, sidewalk jogging, barefoot.
I'm not a runner and I'm gaining sympathy weight as my wife is due in a month but why barefoot?? I've thought about running but haven't yet[Dunno]
Bailey Guns
08-05-2012, 09:51
Running? That's why God invented the internal combustion engine...or couches...so man wouldn't have to run.
I ran x-country in high school. Glad I grew outta that.
That is about my pace recently Pancho. I've always wanted to try barefoot, but only done so on the treadmill (which DESTROYS your feet by the way). Are you wearing Vibrams or anything?
Anyone running the Georgetown-Idaho Springs Half Marathon (http://www.gtishalf.org/) this coming weekend? I'll be there, my first half-marathon.
O2
I was there last year!
In my car, trying to find a gap in the runners to park at the range for the IDPA match. ;)
Pancho Villa
08-05-2012, 10:05
That is about my pace recently Pancho. I've always wanted to try barefoot, but only done so on the treadmill (which DESTROYS your feet by the way). Are you wearing Vibrams or anything?
I had a pair of vibrams, but they weren't hard enough for me; I accidentally tore them up once tripping on some uneven concrete. Now I just go straight up barefoot.
I'm not a runner and I'm gaining sympathy weight as my wife is due in a month but why barefoot?? I've thought about running but haven't yet
Used to get tons of nagging injuries, hip/knee soreness etc after a 4-6 mile run. After moving to minimalist shoes and then barefoot it has all gone away. Now my running muscles get sore, but no aches and pains.
Supposedly it's a more natural gait and your body adjusts to it much easier. I have no idea about the science behind it; I just know it works for me.
HoneyBadger
08-05-2012, 11:22
I had a pair of vibrams, but they weren't hard enough for me; I accidentally tore them up once tripping on some uneven concrete. Now I just go straight up barefoot.
Used to get tons of nagging injuries, hip/knee soreness etc after a 4-6 mile run. After moving to minimalist shoes and then barefoot it has all gone away. Now my running muscles get sore, but no aches and pains.
Supposedly it's a more natural gait and your body adjusts to it much easier. I have no idea about the science behind it; I just know it works for me.
Barefoot is ballsy. I wear a $50 pair of Fila shoes that are a combination of the Vibrams and Nike Frees. I like them a lot. I used to run as much as 60 miles a week, but now I usually do between 10 and 20... Lifting has been more of a priority for me in the past year. Since Christmas I've gained 35 lbs of muscle.
2008f450
08-05-2012, 11:35
3.5 miles at about 30-32 mins. i run that M-Thur. Friday rest then long run Saturday anywhere from 5-8 miles. Rest Sunday repeat.
HoneyBadger
08-05-2012, 12:35
3.5 miles at about 30-32 mins. i run that M-Thur. Friday rest then long run Saturday anywhere from 5-8 miles. Rest Sunday repeat.
Here's some free advice for ya, take it or leave it [Tooth]
That's a pretty good schedule. It's good that you have a longer day and some rest days built in. You should do some speed work on one of your days in the middle of the week: either run your 3.5 miles as fast as you can, or bring the mileage down and run it as fast as you can. This will really help your overall times and will help your running all around. It also helps to keep things from getting boring and it gives you some goals if you don't already have some in mind. Keep it up though, it sounds like you're doing better than about 90% of society!
I used to be an amateur bodybuilder when I was in my 20's until I got married and we had kids. After 10 glorious years of holding down the couch, I'm just beginning to work off the chub. Lifting used to provide me with all the fat burn that I needed when I was younger but I need the cardio combined with it nowadays. I just got home after my 2.5 mile 20 minute treadmill session.
I work a 4/12 schedule so getting to the gym M-F is an mf'r for me. I usually try to squeeze in a Wednesday work out along with a Friday and Sunday. I'm currently saving up for a treadmill so I can get a couple more miles in during the week.
Speedwork is for sure the thing I am missing most in my runs. I miss running with a group because it was easier to do different stuff all the time than it is alone.
Pancho Villa
08-05-2012, 17:15
Whereabouts do you live Irving? I'm in DTC. Maybe we could get a gun-friendly running group going.
spittoon
08-05-2012, 18:25
100 yard dash and i puke a mile i think i would die i would like to try and start again walk a 1/8 run a 1/8th but only if there was a cold beer at the end ha .That is the problem[ROFL1] I should have learned last year the boys ran the ridge after some elk. and well i am out of shape i lack motivation until i look in the mirror. so here starts a journey [Tooth]
Good idea, I jog 3 or 4 times a week 2 or 2 1/2 miles, 9100 ft alt. I can use some motivation.
spittoon
08-05-2012, 19:07
dam at that alt you need a ox tank [ROFL1]
I'm trying to get some running in before hockey season and I'm pretty sure that I have compartment syndrome.
Whereabouts do you live Irving? I'm in DTC. Maybe we could get a gun-friendly running group going.
I live up in Thornton now. We used to have a running group around Lakewood. I drive from Thronton to DTC every day during the week and really try to avoid that drive on the weekends. Heh. I run with my cousin right now, but even with set days, we still have a hard time running at reasonable times.
Pancho Villa
08-08-2012, 09:26
2 miles in 20:17.
In my defense, I was encumbered:
http://img189.imageshack.us/img189/2026/hybhg.jpg
Seriously, pushing that turned the smallest hills into calf-burning torture zones. I think this baby is going to be good for my workouts.
kanekutter05
08-08-2012, 09:28
I ran to the bathroom and back during a commercial break while watching the US women's beach volleyball match last night...I think it may have been close to a personal best [Beer]
Pancho, I bought a $15 cheapy running stroller off Craigslist a few years ago, and would push my daughter just before she turned 1 year-old. It is definitely a bit of a different run while pushing something. The balance is something you don't really think about until you are holding onto something. I used to do the 4-mile run with her in that, and she would just fall asleep.
Pancho, I bought a $15 cheapy running stroller off Craigslist a few years ago, and would push my daughter just before she turned 1 year-old. It is definitely a bit of a different run while pushing something. The balance is something you don't really think about until you are holding onto something. I used to do the 4-mile run with her in that, and she would just fall asleep.
Good way to p/u chicks.[Coffee]
Except for the part where you are sweaty and out of breath. You approach a lady sweaty and out of breath without a stroller full of baby, and without running attire, and you are getting a face full of mace.
Most importantly, I would never look at another woman, ever.
Pancho Villa
08-08-2012, 15:14
Good way to p/u chicks.[Coffee]
Seriously. Grab a cute baby and you are a chick magnet. I'm thinking of renting the little one out to single guys; she should make all her expenses for the birth + upkeep in about 6 months.
Pancho Villa
08-10-2012, 19:22
3.2 miles in 30:34. I'm back up to my normal distance; now it's back to getting back to my usual speed and doing it 4-6 days a week.
Fentonite
08-10-2012, 19:51
I had a pair of vibrams, but they weren't hard enough for me; I accidentally tore them up once tripping on some uneven concrete. Now I just go straight up barefoot.
Used to get tons of nagging injuries, hip/knee soreness etc after a 4-6 mile run. After moving to minimalist shoes and then barefoot it has all gone away. Now my running muscles get sore, but no aches and pains.
Supposedly it's a more natural gait and your body adjusts to it much easier. I have no idea about the science behind it; I just know it works for me.
Hmmm. I used to run a lot (it was kind of "encouraged" in the Corps), but after two knee surgeries, back surgery, and ruptured Achilles tendon repair, I get way too gimped-up if I run. I really liked trail-running though. I'm not tough enough to run barefoot, but you've got me thinking about those queer-looking toe-shoes. Thanks for the thread, good idea!
Delfuego
08-10-2012, 19:57
I'm trying to get some running in before hockey season and I'm pretty sure that I have compartment syndrome.This will not help.
The only training for hockey is beer drinking [Beer]
Some of the best players are know are fat and slow... maybe a little biking will help. Hockey is mostly played between the ears. Go work on your hands instead...
Pancho if you want someone that would slow you down (I hate running) but I need to do more of it... I'm in Englewood and wouldn't mind joining up on say a tues/thur.. the only problem is my schedule is chaos at best.. so I never know when/if I could do it..
Running is the bane of my existence! I hate it as if it were a liberal!
I did recently get a pair of innov-8 195's, which are very minimal shoes that I seem to like running in better than running shoes.. but they're great for crossfit, even though I need some oly shoes. [Weight]
I think I can do 3 miles in 30m. Last time I did 3 miles we did squats and I was doing 3x5 @285.. then ran 3 miles in 33:07.. talk about hating life. [Stooge]
Pancho Villa
08-10-2012, 20:41
Hmmm. I used to run a lot (it was kind of "encouraged" in the Corps), but after two knee surgeries, back surgery, and ruptured Achilles tendon repair, I get way too gimped-up if I run. I really liked trail-running though. I'm not tough enough to run barefoot, but you've got me thinking about those queer-looking toe-shoes. Thanks for the thread, good idea!
If you're interested in the science behind it, and also a really neat story, pick up "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen" by Christopher McDougall. He was a runner who kept injuring himself in running shoes and also a journalist. His doc one day told him that humans just weren't designed to run; being stubborn and getting paid to find interesting stories anyway, he went in search to see if this was true.
One of the more interesting things to come from this is the earliest form of hunting, called endurance hunting. Our ancestors would literally just chase a deer or elk or whatever until the animal collapsed from exhaustion, and then just brain it with a stick or rock or whatever.
Check it out. These guys have shoes but ancient man did not, and our old hunting technique was apparently to run our prey to death:
http://www.youtube.com/watch?v=826HMLoiE_o
Fentonite
08-10-2012, 22:57
If you're interested in the science behind it, and also a really neat story, pick up "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen" by Christopher McDougall. He was a runner who kept injuring himself in running shoes and also a journalist. His doc one day told him that humans just weren't designed to run; being stubborn and getting paid to find interesting stories anyway, he went in search to see if this was true.
One of the more interesting things to come from this is the earliest form of hunting, called endurance hunting. Our ancestors would literally just chase a deer or elk or whatever until the animal collapsed from exhaustion, and then just brain it with a stick or rock or whatever.
Check it out. These guys have shoes but ancient man did not, and our old hunting technique was apparently to run our prey to death:
http://www.youtube.com/watch?v=826HMLoiE_o
Cool story. Kinda makes sense. Some other scientist made shoes based on how africans' feet ran through the sand (MBT, or "Masai Barefoot Technology"), but they were big clunky boat shoes, not minimalist at all. I think I'll try it (the minimal toe shoes, not chasing elk). Just for grins, check out the big ass running shoes that guy is wearing at 3:09 in the video! Thanks for this info!
Pancho Villa
08-13-2012, 07:59
2 miles in 18:14.
Was gonna do 3.2/5k like before but got a "Cora pooped the bed" text at about 1.8 miles, so I wrapped it up and got home quick-like to do some laundry.
The wonders of being a dad.
Do you guys do laps, or out and back? I really dislike laps, so I just try and design a loop of the distance I want to run. Once you start getting over 3 miles, it helps to make courses that go near your origin more than once in case you need to wrap it up like Pancho.
2008f450
08-13-2012, 12:43
Do you guys do laps, or out and back? I really dislike laps, so I just try and design a loop of the distance I want to run. Once you start getting over 3 miles, it helps to make courses that go near your origin more than once in case you need to wrap it up like Pancho.
My daily run is a loop. But for my long runs i go out and back. kinda forces me to do more miles when i look down and see I went 4 miles out. Have to do 4 miles back then.
Pancho Villa
08-13-2012, 13:49
Do you guys do laps, or out and back? I really dislike laps, so I just try and design a loop of the distance I want to run. Once you start getting over 3 miles, it helps to make courses that go near your origin more than once in case you need to wrap it up like Pancho.
I just run on the sidewalk, start as soon as I get out of the apt complex and I have various "stop and turn around" points from 0.7-2.75 miles out, for a round trip of 1.4 - 5.5 miles.
This one I was doing a 1 mile out/in and was just going to go back out a little over halfway and turn around to make it 3.2 miles. But yeah I need variety, a single small loop will drive me nutters.
ghettodub
08-13-2012, 14:39
Not running, but exercise related. Went and hiked to Hanging Lake this weekend. It's an ass-kicker, but a great hike and awesome exercise.
Pancho Villa
08-20-2012, 20:48
3.21 miles in 30:19.
Holger Danske
08-20-2012, 22:00
on the treadmill now. wIfes ipad fits the book holder so i can read coar15 and exercise at the same time. fast walk and typing is a challenge at the xsame time
Pancho Villa
08-24-2012, 19:56
3.21 miles in 30:46, but this time I was pushing the baby along.
Jesus christ I felt like dying at the end of that one.
We just did Devil Dash last Saturday. It was no Tough Mudder, but it was still pretty fun. I hung back with my wife in the beginning, then decided we'd both have more fun if I just ran ahead. I'd like to do it again and run the whole way. I know I can get a much better time. I'd post pictures, but the website they are on wants over $8.00 for a small DIGITAL copy. Bwahahaha, they can keep it.
If you go here, the video that plays is from last year, but is for sure the Colorado track. www.DevilDash.com
Can I get some input on Vibram Five Fingers please?
There are a few models on sale at Dardanos and I'm trying to decide between the original, and the Flow. The Flow model has a neoprene top that is supposed to for colder weather.
http://www.dardanos.com/men/Vibram-FiveFingers
Can I get some input on Vibram Five Fingers please?
There are a few models on sale at Dardanos and I'm trying to decide between the original, and the Flow. The Flow model has a neoprene top that is supposed to for colder weather.
http://www.dardanos.com/men/Vibram-FiveFingers
I had a pair and I couldn't get used to running in them. Just didn't feel right. I do like the minimalist shoes though. Love innov8's!.. you can find them on sale at zappos for 80 ish a pair.. love the 195s to run in.. and i hate running..
They've got a few other kinds of minimalist shoes as well. I tried on the Vibrams and they are different for sure. The only barefoot running I've done is on my treadmill. I can only go about 3/4 of a mile before my feet start to develop TERRIBLE blisters from the rough rubber tread. I like how it feels to be barefoot though.
EDIT: So which model did you have, and what did you end up doing with them?
They've got a few other kinds of minimalist shoes as well. I tried on the Vibrams and they are different for sure. The only barefoot running I've done is on my treadmill. I can only go about 3/4 of a mile before my feet start to develop TERRIBLE blisters from the rough rubber tread. I like how it feels to be barefoot though.
EDIT: So which model did you have, and what did you end up doing with them?
It was a couple years back.. but if i recall it was the ones they had for running. can't tell from their website what is was cause none of them sound like the old description. I honestly don't know wtf happened to them lol
I moved a couple times.. so no telling.
If it was a couple of years ago, it might have been the original model. The one thing I noticed was that I could definitely feel how hard the ground was in the Vibrams, so I wouldn't be wearing them around just for the heck of it. That's not at all what they're made for, so I don't think that will be an issue.
Beprepared
09-16-2012, 08:07
I run my fat ass 1-2 miles barefoot, then put the Five-fingers on for another 1-2 miles (still adjusting to full barefoot). The problem I see with Vibrams, most people I see still walk heel toe when not running.
josh7328
09-16-2012, 08:38
Do you barefoot/vibram guys run on the balls of your feet only? I can't imagine my heel slamming into pavement with every step feeling good. I've never tried barefoot/vibram running.
johngraves2
09-16-2012, 08:45
I'm trying to get some running in before hockey season and I'm pretty sure that I have compartment syndrome.
I had that in my caves. All 4 compartments. The test is soooooo painfun! My test results were off the charts and i needed to get into surgery ASAP. the surgery and recovery were easy, the test to see if i had compartment syndrome was the worst part!
johngraves2
09-16-2012, 08:50
Anyone running the Georgetown-Idaho Springs Half Marathon (http://www.gtishalf.org/) this coming weekend? I'll be there, my first half-marathon.
O2
way late reply but I was there. I did ok. wasn't too happy with my time. what did you get? I finished with a 9.03 mile pace. But i did have to stop at the bathroom half way through to drop a load. Hot port-a-poty while sweating equals really really sweaty when you are done.
Ran a lifetime personal best 5K this morning at 24:15. Not fast by runner standards, but ok for a 46 year Clydesdale.
Rucker61
09-16-2012, 11:40
Do you barefoot/vibram guys run on the balls of your feet only? I can't imagine my heel slamming into pavement with every step feeling good. I've never tried barefoot/vibram running.
That's the whole point. You shouldn't heel strike with barefoot shoes. I use the Vibrams and a method called Chi Running. I don't follow any of the metaphysical crap they talk about, but I found the method easy to learn and follow. Ran a half-marathon last spring and have another this next spring to train for.
Yeah, heel striking while in Vibrams or barefoot is a great way to ruin your body. You HAVE to run differently, but I've found that you do it automatically just by being barefoot. Even around the house with no shoes on I find myself on the balls of my feet. I wish I could say the same for my wife and daughter, but they couldn't walk quietly if they tried.
Ran a lifetime personal best 5K this morning at 24:15. Not fast by runner standards, but ok for a 46 year Clydesdale.
This is late, but congratulations on your time. I think that is probably around, and less than, my personal best for that distance.
Tonight I ran in the Vibrams outside for the first time. I did a bunch of reading, and the consensus seems to be that doing Too Much Too Soon is what gets people injured, so I ran 1.2 miles. On Sunday I ran 2 miles on the treadmill, then 1 mile on the treadmill on Monday. By today I was feeling much less sore, kind of that level of soreness where you know you are ready to go again and you'll loosen up during the run. The run started out pretty awkward because my calves were still more tight than I anticipated (from those treadmill runs), and I was running on the balls of my feet too much in the beginning. Eventually I found that a good midfoot strike is comfortable and I don't have to fake a sprinter form the whole time.
Running outside is definitely different than on the treadmill. I had a few awkward steps here and there, but nothing damaging. About half way through the run I could feel the muscles in my lower back working. I think that is from holding a specific form to make sure I was running correctly. Overall it went well, and I still ran about as fast as I usually do. It is noticeably more easy to maintain proper form and foot strike going up a hill than it is down a hill. I ran on 100% concrete sidewalk and asphalt street, and was not worried at all about it being too firm of a surface. I stepped on a few rocks here and there, and while you quickly take the weight off that foot, you don't suffer any injury so you recover from the misstep right away. Finally, even though I can still hear my feet landing, it feels like the loudest part of the run was my pants swishing and my heavy breathing. I kind of felt like a fat, clumsy ninja running around my neighborhood at night.
Okay, another update. I've now put 24 miles on the Vibrams. I HATE walking in these shoes. Almost everyone I've talked to about them said that they don't run in them, but they like to walk in them. I am completely opposite. I wore them for a day of being a tourist walking around Glenwood Springs, and messing around at the pool, and I've never had my feet hurt so badly. I had to take an entire week off from running just to heal. It wasn't necessarily my heels either, but more the balls of my feet. I can't describe it any more than that it seems like when walking, I spend too much time on every part of my foot, and it is like grinding my feet into the pavement with every step.
Running in them is completely different. I really prefer to run in these shoes over my Saucony Stabil 6 stability shoes. They are so much lighter, and I like the way that I can feel the surface I am running on. When running, I'm not as light and bouncy on the balls of my feet like I thought I would be. In fact, do a solid mid-foot strike and it sounds like I'm slapping the pavement every step. If someone was running next to me, they'd probably cringe the whole time, but strangely it does not hurt.
I've been running at least 2 miles at a time in them, but never more than 3 miles (this is because now I run at lunch during work and just don't have time for anything longer). I can't quite run 5 days in a row though. By day 3, my calves are very sore. It feels like I've done 100 reps of weighted calf raises. If you have skinny calves, this is the exercise for you!
Honestly I've let myself go. Even going fat I've found it hasn't effected my endurance. I can still run a mile at 7.5 MPH on a treadmill.
Me too! I'm MUCH fatter than when I first started running. Surprisingly, I'm able to run faster now than I was before. I don't understand it all. I feel like I'd be super speedy if I lost the 20 pounds I've gained since I started running a few years ago.
I run about 3 times a week (I know, should be more - but there's drinking to be done...). When I run outside, it's usually about 3 miles at a light jog. Inside on the treadmill, I don't go for distance - just time. I'm a huge believer in sprinting/HIT. I do cycles of 1 min at 6 mph, 2 min at 7 mph, and 1 min at 8 mph, then 2 min to cool down and repeat.
Beprepared
12-04-2012, 09:10
I HATE walking in these shoes. Almost everyone I've talked to about them said that they don't run in them, but they like to walk in them.
I agree. I almost only run in my Five fingers. Made the mistake going to school with a mere 20lbs of books on my back, that sucked, had a hard time not heel striking. Most people I see walking around in these are pounding their heels, makes me cringe.
Been doing c25k for a year. Adjusting my pace up to 8mph mostly treadmill until I get comfortable with the pace. The girlfriend doesn't like me running outside much since someone tried to mug me this spring.
Rooskibar03
04-05-2013, 19:42
Bringing this tread back instead of starting new. So a few of us at work have taken up a "biggest looser" contest and I'm starting to run again. When I say again its been a few years since I ran, and even then it wasn't a lot.
So the question for you runners. What should be my focus: time, distance, speed? I'm two weeks in and I'm up to the point I can do a full mile (sad I know) around 11 minute pace. After that I've got to slow to a walk for a while before I can do another half mile and then back to a walk till my heart-rate comes down.
I can do 3-4 miles in roughly 40-50 minutes. Not really looking to be some bad ass distance runner, but would like to work up to a 10k nonstop and continue to loose weight in the process.
Any advice?
The non fatties need to help us fatties get up and lose weight. Pick a park and exercise.
Rooskie, I've found that if you focus on a different one the things you listed, each time you run, all those things will improve. If all you do is long slow runs, you'll only make yourself a long slow runner. Someone told me that once, and I've found it to be true. For me personally, I NEED to run with other people to put variety in my pace; if I don't I'll just run at what is comfortable all the time.
coccw has a good simple technique to start with. Go to a track and sprint the straights and cool down around the curves.Any kind of fast andslow run is great for teaching your body to recover. Don't forget to run on hills.
Rooskibar03
04-05-2013, 21:35
Good advice. I've never thought to run with anyone for fear of slowing them down or killing myself keeping up. My Nike plus watch has interval settings, maybe it's time to explore those.
Definitely use the interval settings. Don't worry about running with other people too much. They may be at home sitting on their butt if they aren't running with you.
Currently been back in the running game. Also been trying to get to they gym. I have a nice pair of running shoes my wife bought me. They are awesome.
Rooskibar03
04-05-2013, 22:22
Good shoes were a game changer for me. I went to Boulder running and they have you run on a treadmill and record it. I pronate something fierce and needed supportive shoes and inserts but it was a whole new ball game when I got that sorted out.
Good shoes were a game changer for me. I went to Boulder running and they have you run on a treadmill and record it. I pronate something fierce and needed supportive shoes and inserts but it was a whole new ball game when I got that sorted out.
+1 on Boulder Running Company. That's where I went and it made the world of difference. It was cool to watch how I ran with my old running shoes vs. the new ones. Shoes are the key.
I am the same, for running shoes I need a lot of support. Despite that, I've still been some what successful with barefoot running.
johngraves2
04-05-2013, 22:52
What everyone has said. Do a whole lot of everything. During the week I run long distances, 6 miles monday, 4 wednesday, 6 friday a little slower than my race pace (i do any thing from a 10K to a half marathon try to do races around a 7:30 mile pace now). On the weekends I might go to the football field and run sprints or run a stadium. The key is to mix it up with long slow stuff sort super fast stuff and medium distance good speed. Sometimes I might slow it way down and run 10+ miles on a weekend but two days later try and do a really fast medium distance run.
One thing that I have found that helps me is hills, but I run up them really hard and back down really hard, going easy on the flat areas. Going down I really focus on opening up my stride and gliding down the hill. For some people this is hard because they do not have the leg strength to support their heavier bodies and this puts a lot of stress on the legs and ankles. I am a big guy and after taking time off from running i have to ease back into this mode of running or else it really hurts my legs and they just feel too unstable.
I would say i have the desire to run and am just recovering from more ankle issues (rolling them at work). after a month of getting back to it, it has come back quickly, in a few weeks i should be back to my normal running self. But for those just starting it takes a lot of time. Months and months to become a good runner.
Last advice, on days off, or days you don't want to run, ride the bike, can be stationary at the gym or one outside. It works the muscles very similar to running but not as difficult and with less impact stress. Really use the bike to help increase your endurance. You should be able to ride for twice as long as you can run.
There were two things in particular that helped me improve the most.
1) Army Runs. Get a group of people, at least 4, at most 10, and all run single file around a park, lake, whatever. The overall pace for the whole group is slower than usual. The person at the back of the line sprints to the front of the line. Rinse and repeat. Your recovery time is just however long it takes for it to be your turn again. On a 2 mile run, you'll end up doing 20 or more full on sprints.
2) 300 meter sprints. Anyone can sprint for 100 meters, at almost any level of health. 300 meters is a whole different ball game. Look up the FBI training program and see what the time is supposed to be and shoot for that. It was very difficult for me to get under 58 seconds. I can't remember if I ever got to 55 seconds. When we were doing that, we'd go on a run, and do at least 2, 300 meter sprints at the end. We'd sprint down, then walk back. I didn't recover all the fast and would usually have to stand around for a few minutes as well.
Bringing this tread back instead of starting new. So a few of us at work have taken up a "biggest looser" contest and I'm starting to run again. When I say again its been a few years since I ran, and even then it wasn't a lot.
So the question for you runners. What should be my focus: time, distance, speed? I'm two weeks in and I'm up to the point I can do a full mile (sad I know) around 11 minute pace. After that I've got to slow to a walk for a while before I can do another half mile and then back to a walk till my heart-rate comes down.
I can do 3-4 miles in roughly 40-50 minutes. Not really looking to be some bad ass distance runner, but would like to work up to a 10k nonstop and continue to loose weight in the process.
Any advice?
You should consider some "Galloway Method" running. You alternate running and walking, usually on set timed intervals. You might start off with running for five minutes, walking for three, and work your way up to 5/1.
I'm hoping to go for a run this evening around 6:45 at the Broomfield common's open space, next to Paul Derda, if anyone wants to join me. Send me a PM. I'm just looking to do a nice jog around for an hour. Slow enough that we can still talk :)
Here's a short video I made on Saturday of me running down Barr Trail.
http://www.youtube.com/watch?v=AcY4ru6b-Uk
hurley842002
04-08-2013, 12:54
I've been meaning to start running at the park over on 112th and Colorado, but my partners always seem to back out, so I end up doing cardio at the gym.
Caithford
04-08-2013, 14:12
I had a pair of vibrams, but they weren't hard enough for me; I accidentally tore them up once tripping on some uneven concrete. Now I just go straight up barefoot.
Used to get tons of nagging injuries, hip/knee soreness etc after a 4-6 mile run. After moving to minimalist shoes and then barefoot it has all gone away. Now my running muscles get sore, but no aches and pains.
Supposedly it's a more natural gait and your body adjusts to it much easier. I have no idea about the science behind it; I just know it works for me.
Good for you! Unfortunately for me, it beats up my tendons too badly. I'm not flexible :(
EDIT: Sorry this could be read sarcastically. It's not meant to be, but rather to be positive encouragement!
How was that run last night Sawin? We ran about the same time as you and it was cold!
Rooskibar03
04-09-2013, 12:31
I don't know about Swain but when I left work at 430 I was GTG for a run. By the time I got home and changed the temp dropped 20 plus degrees and the wind was horrible. I put in two miles that felt like 5.
How was that run last night Sawin? We ran about the same time as you and it was cold!
I actually missed it. I went to meet a guy to pick up some more silver (I have good timing), and we got carried away chatting. It doesn't look like I'll be going today either!
I was going to show up there Sawin, but I have a hard time being timely.after.work.
Rooskie, same here. I'm stuck at only.being.able to knock out 2.5ish miles in the barefoot shoes before I get sore.
Inconel710
04-09-2013, 12:48
I ran 3.1 miles in Fila Skeletoes last Saturday. Vibrams are too narrow for my boat paddle shaped feet. Only thing I don't like about the Filas is the toes seem to be wearing already and I'm less than 30 miles into them.
Meant to go running this morning, but...:D
Slowly working my distances back up since switching to the minimalist shoes. I may have to go Cody Lundin someday and toughen my feet up for true barefoot running.
I never have a problem with my feet, it is always my calves. Usually my calves are very sore the next three days, and nothing else. I don't know if it is because I haven't run a lot since last year, but today my quads feel a little sore as well. That usually only happens when I do full on sprints. Last night was my first time running barefoot with another person as well.
Rooskibar03
04-09-2013, 13:03
Guess I'm lucky not to have any feet or leg issues. I'm just overweight and have no stamina. My heart rate get really high pretty quick so I've got to slow up and let it come down. Before bumping up again.
I know it will come down over time but man I'm outta shape. On another positive I headed back to the gym today to start working on strength again.
I don't have any issues other than my body getting used to barefoot running and working different muscles. Landing midfoot when you are used to heel striking is like doing hundreds of weighted calf raises. Well, at least for me it is.
Update on barefoot running. I've found that my calves being very sore after running seems to be a symptom of me just being a lazy runner. I regularly run with as little effort as possible. In barefoot shoes, that means lifting my legs as little as possible and only my calves are required for that. I've recently found that even if I do a normal run (5k), and run it lazy like normal, as long as I take the time to do some sprints after, it works my entire leg enough that I don't feel extremely sore in my calves over the next three days. In fact, I feel normal sore all over my body like after a good work out, and recovery is much quicker and more pleasant. Finally, until recently, at least one calf would really start to burn after about 2.5 miles. Doing these sprints and really putting some effort into a run seems to have cured that, and now I can run the full 5k without feeling like I'm hurting myself.
As of today, I've logged 49.2 miles in these shoes on runs that I've tracked and mapped. That does not count any of the messing around I do after I turn off the run log on my phone. So total miles are well over 50. I also found that for regular lazy jogging, they don't have to be very tight, but if you plan on doing any sprinting, you have to tighten them up or your feet will slip and slide all over the place like you are running on loosely fitted banana peels.
It's that time of year where we realize that summer is about over and we haven't done anything. We're looking to do a Mud Run 5k.
Last year we did Devil Dash up in Lyons, CO. You don't get muddy until the last couple hundred yards and the only difficult obstacle is the huge hill.
We're looking at trying the Mud Brigade up in Loveland instead. Looks a lot more muddy.
Anyone have a recommendation? Tough Mudder is what I'd like to do, but I haven't exactly been preparing for it; nor do I know when it is. I think I missed it this year. We are looking for a wife friendly mud run I guess.
ETA: 63 miles in barefoot shoes. I think after 100 miles I'll get a pair with some lugs on the soles. There is no way I could do a mud run in them because I couldn't make it up a single hill.
BigNick73
08-25-2013, 21:32
ETA: 63 miles in barefoot shoes. I think after 100 miles I'll get a pair with some lugs on the soles. There is no way I could do a mud run in them because I couldn't make it up a single hill.
Lugs are good for dirt but watch em on pavement. I've got the vff trek sports and love em hiking and decided to try them running (week 2 or 3 of c25K) and found the lugs create some hot spots, right at the base of my big toes where there's a ridge from the lugs. Pretty certain they'd blister if I'd stayed in them longer. Don't notice it at all on dirt.
Hmmm, interesting. Thank you for the heads up.
kawiracer14
08-26-2013, 09:30
I now have the joy of getting numb feet three miles into any run regardless of which shoes I wear/how I lace them. I've been back to Road Runner Sports twice to try out different shoes to no avail. I'm trying to not be a lazy and go see a foot specialist but for some reason being lazy always wins out.
Makes for a tough Triathlon when 1/2 through the run you can't feel your feet.
That being said, I'll likely be biking and not running tonight.
Interested to find out why your feet go numb. That would certainly be uncomfortable.
kawiracer14
08-26-2013, 11:40
Interested to find out why your feet go numb. That would certainly be uncomfortable.
Its incredibly uncomfortable. I have very high arches and they are further back than a "traditional" foot so I would imagine that the shoe is cutting off circulation to the foot.
BigNick73
08-26-2013, 12:04
Its incredibly uncomfortable. I have very high arches and they are further back than a "traditional" foot so I would imagine that the shoe is cutting off circulation to the foot.
Have you tried shoes that don't have any arch support?
Trout Hunter
08-26-2013, 12:28
Just getting back into running. Anyone try doing intervals for a quick work out/weight loss?
I try to do every other session as an interval. ( Right now treadmill is the most convenient) . 4 min warm up at 5.5 mph then a 2 min cool off walking pace. Then 10 sprints in sets of tow like this,1 min sprint ( Usually 9.5-10 MPH) 1 min walk (low 3 MPH) 1 min sprint then 2 min walk repeat. After this a 4 min cool down. Usually takes me 32ish min depending on tweaks. But Is usually good for 3-3.5 miles. Last time I pushed these 3 times a week for 2 months I shed 30lbs with 0 diet change.
As a matter if fact, I just upgraded to Endomondo Pro just so I could get the interval training on the coach. I'm pretty excited as I know interval training is where it is at.
Kawiracer, go slow if you end up trying barefoot shoes.
BigNick73
08-26-2013, 13:20
Just getting back into running. Anyone try doing intervals for a quick work out/weight loss?
I'm in week 4 of c25k and that's what it is. It just gradually ups the running portion over time. Today was a 3min run, 90 sec walk, 5min run, 2.5 min walk, repeat.
Trout Hunter
08-26-2013, 13:42
Ill have to look into that. Mine I got from a running mag 4 or 5 years ago. I read some of the posts on the barefoot. Ill add my 2 pennies that it flat out works. I don't do barefoot 100% of the time but did go to minimalist shoes and adjusted my stride from a heal to toe to short stride ball to toe and the lower back and knee pain i used to get from running on anything other than grass disappeared within a couple weeks. Also for guys starting don't jump into it too quick. Most of the research I did recommend easing into it to develop callouses and to build the ligaments in the foot up as they most likely weren't up to par for the change from heavily cupped heal supports in most running shoes to no support.
kawiracer14
08-26-2013, 13:48
Have you tried shoes that don't have any arch support?
I've tried pretty much all the different types of support in shoes - no help thus far.
Ran the interval program tonight. Pretty happy with it. I know if I do it more it will improve my running/fitness blah blah blah. My question is, what is a good way to integrate interval training? I usually run 3 times a week tops. Do I do Monday and Friday Interval with a longer run on Wednesday? Only interval on Wednesday? All intervals for one week, then none the next week? What do you running experts say?
I forgot to mention that I recently ran 5 miles in the barefoot shoes, so consider myself fully integrated into them.
I just did my first ever run/jog/walk. Holy hell im out of shape and my legs hurt. It was fun running alone with music on. I dont know how far but it was close to 40 min. I need to get in shape.
I'm too paranoid of people/animals/cars sneaking up on me to run with music. When I did, I would leave one ear open. Congrats on such a long work out.
strm_trpr
09-05-2013, 23:05
I have recently started to get back into running. It has been about 5 years since I seriously ran. I have been utilizing the Zombies run app and zombie 5k app and they are fun because the allow your music to play in the background but still give you training and motivation.
Is that the one where you are running from zombies and going on missions to gather preps? Then every once in a while you have to run from a horde until it tells you that it's safe, thus getting interval training as well.
Ran 3 miles today. Felt great, probably go at it again tomorrow. [Flower]
Jeffrey Lebowski
09-06-2013, 08:59
I now have the joy of getting numb feet three miles into any run regardless of which shoes I wear/how I lace them.
That being said, I'll likely be biking and not running tonight.
Its incredibly uncomfortable. I have very high arches and they are further back than a "traditional" foot so I would imagine that the shoe is cutting off circulation to the foot.
This used to happen to me years ago. I can't explain it either. Then I tore my meniscus, had a surgery to rip all that loose cartilage out of there, and I didn't run for about 5 years.
As part of a bike race I was doing, I had to do a half marathon, and I basically "trained" by relying on bike fitness and I ran 3 miles once / month for 3 months. (Yeah).
It got me back into running. I don't do barefoot or vibram, but I started with the NB Minimus line (back then it was actually the 101s).
For marathons I run in the Kinvara line. Being "off" for years allowed me to become a forefoot striker since I didn't have habits anymore - and those shoes definitely force the issue - but I haven't had that numbness thing since. :shrug:
FWIW, I did go to RR and BRC for the video treadmill years ago too. They said I pronated more than anyone they'd seen and put me in these uber clod-hoppers for fat walkers. They just about destroyed my back in a mile, so I returned them and gave up. I don't really believe in the over/under pronation thing anymore (well, I think it exists obviously) - I believe in trying shoes until you find what is right and working on body mechanics. And also going slow in increasing mileage (despite what I did above).
Wish I could help!
strm_trpr
09-06-2013, 11:13
Is that the one where you are running from zombies and going on missions to gather preps? Then every once in a while you have to run from a horde until it tells you that it's safe, thus getting interval training as well.
Yeah the Zombies Run app is like that. it has random zombie hordes that will chase you and force you to run faster. It is fun. The zombie 5k is by the same people but it is a 5k trainer with pure interval training.
Beprepared
01-10-2014, 08:34
Does anyone have any experience with compression calf sleeves? I just got mine for my very modest barefoot treadmil runs. They feel good, stay comfortable, and seem to help with my poor veinous flow. One run behind me, another coming up. I don't see myself needing the benefits for long distance runners, they do feel good so far.
Jeffrey Lebowski
01-10-2014, 08:50
Does anyone have any experience with compression calf sleeves? I just got mine for my very modest barefoot treadmil runs. They feel good, stay comfortable, and seem to help with my poor veinous flow. One run behind me, another coming up. I don't see myself needing the benefits for long distance runners, they do feel good so far.
I have a couple pair, have only used them for recovery after a run. Never used them during a run, but you see it.
The ones I have are both 2XU.
Actually, what I wear them for more than anything is airplane rides to prevent clots, all that.
Jeffrey Lebowski
02-19-2014, 09:41
Hopefully, this is going to be cool. I'm sure several of you have read the book.
Even if you aren't into running, the story is pretty amazing. Running is actually one of the least interesting things about it, which is remarkable given his feats.
http://www.youtube.com/watch?v=M48tvsfpIew
Anyone run with a dog? We recently got a dog and I've been running with her, but just a bit. She's 8 months old and I feel like I have to build up her stamina if I want to take her on any longer runs (5K+). I know she can run with me for at least a mile, at a pace that is faster than if I'm running anything longer than a mile. Any advice would be welcome.
Also, let's bump this thread as I'd like to see some updates from members about some of the stuff they were doing when they last posted in this thread.
Jeffrey Lebowski
08-11-2014, 09:20
What kind of dog?
I've had my boxer up to around 8 miles, but we really try to stick to around 5 given the anatomy of her face.
What kind of dog?
I've had my boxer up to around 8 miles, but we really try to stick to around 5 given the anatomy of her face.
Just saw this. She is a Black German Shepard/Black Lab. I've run her up to 2.3 miles. I'm usually pulling her toward the end, which is weird because even in the beginning when I'm fresh, she only has to trot to keep up with me. I do LOVE that when I do take her for a run, she just crashes for the rest of the night when we get home.
Anyone want to do a 5k, 10k or Half Marathon in Trinidad?
It will be held on November 22, 2014, starting at 0800.
This should be enough time to be able to do a Couch 2 5k training program.
PM me for more info.
Jeffrey Lebowski
10-15-2014, 17:45
Just saw this. She is a Black German Shepard/Black Lab. I've run her up to 2.3 miles. I'm usually pulling her toward the end, which is weird because even in the beginning when I'm fresh, she only has to trot to keep up with me. I do LOVE that when I do take her for a run, she just crashes for the rest of the night when we get home.
Yeah, that'll do it. :D
Holy hell, a 5 year-old just ran a 5k in 24:08!
http://www.runnersworld.com/general-interest/five-year-old-runs-2408-5k-to-shatter-single-age-record
Five-year-old James Reed ran 24:08 at the Hoofin’ for Habitat 5K October 18 in Duluth, Georgia, to set a pending single-age world record by a whopping two minutes and nine seconds. In the same race, his sister Lauren set a pending Georgia state record for 9-year-olds, breaking the 15-year-old record by one minute, nine seconds, and running 20:52.
Not only is that faster than me, but my dog literally could not do this, as she is done by 3k. Simply amazing.
Wanted to report that I've been successful on getting the dog to run a 5k straight now. I figured out that she was so excited in the beginning that she was pulling and wearing herself out in the first click. Once I can get her calmed down and next to me, she can troop along for the full distance just fine. I have more work to do with her as she tends to ruin my first 1k lap time, and her weaving all over the sidewalk doesn't help much for the rest of the run either. While I'll run without her if I'm trying to break my personal record, we run well enough together that for most runs she is just fine.
Speaking of records, my fastest ever 5k (I've got records back into 2012) is 26:00. I've run a 26:03 and a 26:04 this year. The lower time I did by accident and had no idea I was that close. I'll make sure to beat it this year!
Jeffrey Lebowski
12-04-2014, 08:08
Nice!
So I've been running to my workout .75 mi, at an easy pace, then blasting home .75 mi at a pace much faster than I'm used to. I switched up the route so I can actually do a full mile there and back. The difference in time is usually around 1 minute faster on the way back when I'm really trying.
Well today I had the bright idea of doing the easy run there at the .75 mi distance, and going the full 1 mi distance back, while still trying to run a negative split. Turns out this is a very difficult thing for me to do, but glad I still tried it. My pace on the way back was still 1 min/mi faster, but I wasn't even close to matching the short run time, let alone beating it. I think I'll keep trying this, and see if I can get the times to be under a minute in difference.
Jeffrey Lebowski
12-07-2014, 19:29
Well, you're running 1/3 farther on such a short distance, so that is tough to negative split. [Coffee]
Are you running intervals? That's basically what you are teetering into. $0.02
I must confess after my last marathon (Mid-Sept), I've run all of 6 miles in two 3 miles sessions. There are some good reasons for this, but I'm so close on a major milestone for the year, but I'm not even interested.
Cycling has gone way up since then, though.
No intervals, I'm using these negative split runs in lieu of that. My other running consists of somewhat fast 5k's and relaxed 10k's. Those short runs are to and from crossfit type of workout. Those workouts have really helped running by providing anaerobic workouts. It has been working too, because my relaxed runs keep getting faster as baseline average pace keeps increasing.
Jeffrey Lebowski
12-08-2014, 18:24
That's working.
I just have surgery for a very deviated septum. I'm excited to start trying to do some distance running once it heals up. Ive always had trouble breathing even though I was fairly fit and a non-smoker. Could never understand it so I'm hoping this will allow me to do 3-5 mile runs comfortably at some point.
I just have surgery for a very deviated septum. I'm excited to start trying to do some distance running once it heals up. Ive always had trouble breathing even though I was fairly fit and a non-smoker. Could never understand it so I'm hoping this will allow me to do 3-5 mile runs comfortably at some point.
Didn't Brandon get that surgery a couple years ago. I can't do anything without breathing through my mouth and I don't know people only breath through their nose during intense activity. Good luck and hope it works out for you!
Didn't Brandon get that surgery a couple years ago. I can't do anything without breathing through my mouth and I don't know people only breath through their nose during intense activity. Good luck and hope it works out for you!
Yup, he did. Yeah I've heard for running its good to breathe in through the nose, out through the mouth. I assume that only pertains to distance running and not high intensity sessions. All I know is I basically had no air travel through one side of my nose. That whole "breathing through a straw" type situation.
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