Runners Resource [Archive] - Page 2

kleph

17-01-2007, 08:01 AM

well, i can walk again. but it isn't very pleasant. and even though i am on the mend physically i'm still really upset over my race and falling so short of what i wanted to accomplish. probably the best way to handle that is to start preparing for another race but i think i need to reflect on where i screwed up on this one before setting a new goal.

also, i found another vid of the race on youtube. it's really basic but gives a sense of what the thing was like. just imagine the temperature at just above freezing and you will have a sense of what kind of fun it was.

0ZGxoLDSs44

kleph

20-01-2007, 01:21 PM

http://www.zgeek.com/forum/gallery/files/2/0/1/startline.jpg

twenty eight degrees farenheit. negative two celsius. fucking cold no matter which way you measured it.

i'm the skinny guy in the front there with the peruvian chullo and gloves on.

kleph

20-01-2007, 01:22 PM

and here is what was left of me 26.2 miles later.

http://www.zgeek.com/forum/gallery/files/2/0/1/finishline.jpg

stinky

20-01-2007, 04:08 PM

awww isn't that sweet, the couple behind you are holding hands for the finish line.

Thyrd

20-02-2007, 11:59 AM

I really need to find some better shoes for jogging. These ones just don't cut it and leave me with a great pani in my lower back every time I go running in them.

pinchy

20-02-2007, 12:11 PM

I really need to find some better shoes for jogging. These ones just don't cut it and leave me with a great pani in my lower back every time I go running in them.

Go to athelete's foot and walk on that sensor plate of theirs.. it measures how your ankle rolls and they reccomend a shoe based on it... I wouldn't skimp either, $200 for a good pair of running shoes every 18months is much cheaper than $10,000 worth of back problems later in life..

beerbaron

20-02-2007, 12:14 PM

asics are normally good running shoes
however, you may need to have orthodics in your shoes

kleph

20-02-2007, 12:28 PM

I really need to find some better shoes for jogging. These ones just don't cut it and leave me with a great pani in my lower back every time I go running in them.

almost every persistant problem the non-competitive runner encounters can be traced back to the shoe. most often, it is because they are running on a shoe that has no more cusion left.

if you have gotten a good shop to look at your gait and reccomend a shoe, that's half the battle. if the shoe still doesn't help you might have something a bit more subtle going on with your mechanics.

fixing my prontation issues took care of my long term ilitobial band pains. but, the massive amounts of mileage introduced me to a new little agony - the psoas muscle. this bad boy hooks the tops of your quadraceps to your spine, anchoring the lever of your hip. and if it hurts you feel it in the middle of your loin and lower back. trust me, i know (http://www.kleph.com/blog.php?v_blog_id=5&v_blog_entry_id=459).

dunno if this is what you are fighting but i'd say look at new shoes and, if it keeps up visit a chiropractor or masseuse specializing in athletics to get an assessment.

King_Crud

01-05-2007, 10:40 PM

I've up my running by another 1.1kms in April and I've finding it easy to do. The plan is to up by 1.1km (one lap of Erskineville Park) every two months. At the moment it's 5.4kms three times a week.

kleph

13-05-2007, 07:15 PM

HEAR YE HEAR YE HEAR YE RUNNING SCUM!

we are putting together a TEAM ZGEEK to run in the various events at this year's sydney running festival. we'd love for any and all a ya's to join in. bebop over to this thread (http://www.zgeek.com/forum/showthread.php?t=67126) for the details

Supreme_Cmdr

13-05-2007, 10:37 PM

Any zgeekers here suffer from Shin_splints (http://en.wikipedia.org/wiki/Shin_splints)?

I've got a seriously fucked up case at the moment and I might have to take some time off from Rugby if they don't get better soon.
I'm doing the usual ice routine and I've gotten new boots this year which are much better.
But any other tips/stories would be cool.

Benwah

13-05-2007, 11:31 PM

AFAIK It's a muscle inbalance, I do calf raises and point my toes for as long as I can stand 10 times in a row that seemed to help me when I got them.

kleph

13-05-2007, 11:56 PM

shin splints are a motherfucker. i've not suffered them, thank god, but i know lots of runners who have. they are painful, persistant and can be nigh-impossible to get rid of.

the problem is that shin splints are not a single physical ailment, it is a catchall phrase to describe a gamut of ailments that occur in a relatively large area. you might as well say 'foot splints' to describe fallen arches and heel spurs. shin splints can be any of a half-dozen problems that include stress fractures to tendinitis to nerve irritation.

as a result, there ain't any single remidy to fix 'em. in fact, if you pop over to the runner's world forums you will see that the shin splints thread (http://forums.runnersworld.com/eve/forums/a/tpc/f/678106477/m/333103969) is one of the most posted and viewed on their site. there is a lot of good info and support there so it's worth reading through.

of course the key to getting it healed up and good to go is figuring out exactly what is messing up. of course some of the most obvious answers to most leg ailments will apply here. so check and see if you need new shoes. check if your shoes match your stride. etc etc etc...

dwarfthrower

14-05-2007, 10:13 AM

On the subject of shoes, how often should one be replacing them... I think mine are coming up on about 1000km now and I'm starting to pull up a little sore. But I'm not sure whether that's my shoes losing a bit of their bounce or me running harder and for longer at a stretch these days.

kleph

14-05-2007, 10:21 AM

you are WAY past time for a new pair. most folks say four months or 500 miles (800 kilometers) is about max for shoes you run regularly in. the aches are a certain sign your footwear is pretty much ready for yardwork and thats about it.

besides, if you are training for the race in sept, you'll do better to get a new pair to start that anyway.

Glompbot

14-05-2007, 02:14 PM

I get shinsplints when I walk sometimes. Especially if I'm trying to walk faster, aparantly its because of the way my foot hits the pavement, and extending my legs further than I should.

dwarfthrower

14-05-2007, 02:26 PM

I get shinsplints when I walk sometimes. Especially if I'm trying to walk faster, aparantly its because of the way my foot hits the pavement, and extending my legs further than I should.

Sounds like a heel-strike issue... hitting the ground with your heel instead of letting the natural spring of your foot+ankle absorb the impact is like riding in a car with no suspension. Try and concentrate on letting your calves take your weight by using only the front portion of your foot. You'll probably experience a bit of soreness in the calf muscles until they get used to it, so stretching beforehand and a couple of sets of calf raises two or three times a week are probably in order.

Instep calf stretch (http://www.tinajuanfitness.info/exercises/kiss%20wall%20calf%20stretch.htm)

Calf Raises (http://www.fitstep.com/Library/Exercises/Standing_calf_raises.htm)

still life

14-05-2007, 07:15 PM

I used the same pair on and off for about 6 years....

I replaced them a couple of months ago, and I felt much much much better running right away :|

Benwah

14-05-2007, 10:13 PM

6 Years! Dude the new ones must have felt so good! I get new shoes every 3 months if I need them or not, the expense motivates me to run more too.

Glompbot

15-05-2007, 07:32 PM

Sounds like a heel-strike issue... hitting the ground with your heel instead of letting the natural spring of your foot+ankle absorb the impact is like riding in a car with no suspension. Try and concentrate on letting your calves take your weight by using only the front portion of your foot. You'll probably experience a bit of soreness in the calf muscles until they get used to it, so stretching beforehand and a couple of sets of calf raises two or three times a week are probably in order.

Instep calf stretch (http://www.tinajuanfitness.info/exercises/kiss%20wall%20calf%20stretch.htm)

Calf Raises (http://www.fitstep.com/Library/Exercises/Standing_calf_raises.htm)

haha, i had my 'step' looked at at athletes foot
I barely touch the ground with my heel at all.

kleph

15-05-2007, 08:55 PM

actually, the ball-heel stride is the footstrike most elite runners favor as it gives greater power to each step. the downside is that it requires pretty strong calves and sturdy achilles tendons. as a result, it's not an optimum approach for the beginning runner. things such as shin splints tend to be the result - as you have discovered.

Glompbot

15-05-2007, 11:30 PM

i hit the ground with the heel of my foot first... sort of... just not very much
you seem to be indicating ball then heel?

kleph

16-05-2007, 12:40 AM

this explains it better...

http://www.pponline.co.uk/forum/talk-injury/what-running-style-should-i-use

Glompbot

16-05-2007, 05:54 PM

It doesn't
i mean i get what you're saying about changing my stride
but i don't land like that.
my heel is the first point of contact with the ground, it just doesn't take a lot of pressure and the balls of my feet have all that

King_Crud

22-05-2007, 10:18 PM

Got new shoes today, so I'm back in the running. I had Asics 2110 but they got completely worn, so I've updated to Asics 2120

http://achillesheel.co.uk/images/products/Asics/m/m.2120.jpg

Took them for their first spin tonight, no problems.

Haven't been here for a while, here's the update. I had been running 4.3kms, 2-3 times a week. In April I upped it by one lap of Erskineville Park (1.1kms) so now I run 5.4kms, and with no problem. I will up my distance by one lap every two months until the bridge run, so by then I should be running 7.6kms a pop, so hopefully the 9kms run will be a breeze. I'm aiming to do it in 45 mins.

Benwah

22-05-2007, 10:20 PM

Nice ride King_Crud.

kleph

22-05-2007, 10:31 PM

i have been very happy with every pair of asics i have ever used. they are a good shoe, well made and very comfortable.

you might want to go back and look at your plan king_crud after reviewing a few training guides. there are a couple possible problems with what you are proposing.

if you have some abnormality in your pace right now you may not know it because you haven't put in the miles to incur injury. adding these major 'bump ups' to your training are asking for something like this to manifest. most training schedules urge increasing by no more than 10 percent on a weekly basis - that's a ten percent ceiling on longest run to longest run AND a ten percent ceiling on weekly mileage.

the other way to keep this issues from showing up is to give your bod a break, every three weeks or so pull back and do a substantially reduced workout. this allows your body to rest and heal as well as 'stock up' on the gains it has made. then you are ready for the next cycle of training.

planning this out is a pain although it's a lot easier if you have a very specific target race like we do here.

Benwah

22-05-2007, 10:39 PM

Talking about stuff, I gots myself one of these Geezer, bit uggo, but does the job well.

http://www.realbuzz.com/shop/product_info.php?cPath=131&products_id=695&osCsid=5bf9ac9eb0cfcf54ead3827b8a5669b5

http://www.realbuzz.com/shop/images/Ironman-Triathlon-50-Lap-N.jpg

Glompbot

23-05-2007, 06:07 PM

I have a question
Last night i waked 4k, my longest deliberate distance so far.
It was a lot easier than I thought (i got some mild shinsplints, but they don't hurt as much as they did last time I walked- i actually did the walk in a pair of boots which may have given me more ankle support???)and I did it in 40 minutes. Which is a shorter time than I had estimated it would take (since i estimated 1k = 14 minutes)

I want to know how I should take the step from walking to running...
I get my new shoes tomorrow, so I want to start getting more into gear...

Benwah

23-05-2007, 10:08 PM

'kay, well I'd say you are best off starting just with very light jogging and then walking and then jogging in 2-3 min intervals, when I very first started I followed this

http://www.coolrunning.com/engine/2/2_3/181.shtml

It's called the couch to 5K, Although given you can walk pretty fast you are probably further along than I was when I first started (pack a day smoker, and I had to stop jogging between telegraph poles!) so your not starting from the couch at all! but it's a good starter, nice and safe, and it should get you to 5K in 9 weeks so that will give you a futher 9 weeks to get to your goal.

kleph

23-05-2007, 10:27 PM

that link reminds me, i've been looking around for online running forums and the coolrunning folks are by far the most enjoyable.

the runner's world discussion forums (http://forums.runnersworld.com) are pretty big so there is a lot of good info to be had (particularly in the injury forums) but there are a TON of asshole posters. as a result, reading through casually can be unpleasant.

on the other hand cool running australia (http://www.coolrunning.com.au/forums/), who i've been exporing doing research on this race, are really pleasant to use. they aren't as big but there a number of knowledgeable people who post regularly and their attitude is very open toward everyone.

Glompbot

23-05-2007, 11:11 PM

Thanks
I'm going to stick to walking for another fortnight, until I get the new shoes.

i have had to put off buying my shoes after a bit of a mess with my finances.... (i'm in the middle of switching banks and its a bit painful)

kleph

06-07-2007, 11:54 AM

just found this handy little site - runningAHEAD (http://www.runningahead.com/) it's got a TON of running related resources like training logs, running route mapping tools and stuff.

for the current effort i'm sticking with my blog and the dead runner's society training spreadsheet (http://www.davidhays.net/running/runlog/runlog.html) to keep track of things. but i might move on to something a bit different for the NEXT race.

there are a number of other online training tools listed in this thread (http://www.coolrunning.com.au/forums/index.php?showtopic=14906&hl=) on aussie coolrunners.

wicksey

12-09-2007, 02:57 PM

well i started my c25k monday night, was a nice ride in the cool evening.

i can never get the motivation as i dont find running 'fun.'

what helped me through the first one?

http://www.podcasts.ullreys.net/

it gives you the motivation of someone telling you when to start/stop. and he has picked some good tempo'd music.

Im off again tonight after uni..

Glompbot

13-09-2007, 07:54 PM

Ooh, thanks for that
I was looking for some workout podcasts since I also lack motivation.

lizardking

13-09-2007, 08:01 PM

i purchased nike+ shoes to use with my ipod nano and it has helped me complete 250k in just over 50 runs - got my certificate from nike :) the shoes and the way nike tracks your progress online has really helped focus and motivate me to go even further with each run. they apple/nike product are very much worth it if you want to take running a little more seriously.

Glompbot

13-09-2007, 08:46 PM

Yeah
Its helping motivate me because I'm racked with guilt that i'm not running as much as I said I would :(

wicksey

17-09-2007, 12:20 PM

well ive done week 1 of the couch to 5k, looking forward to my next step up tonight after work and uni.

im exhausted from assignments so ill pretty much drop dead after the run. woo.

ive just been tracking my run on www.mapmyrun.com, that way i can get an idea of relatively flat routes around my area. i went on saturday around my gf's suburb (full of hills) and it wore me out so much more.

Glompbot

18-09-2007, 07:47 PM

I'm looking for a better running area near my house. I have a friend who runs sydney park... which I am considering.

Going for a run now on my normal route.

King_Crud

18-09-2007, 09:06 PM

I'm looking for a better running area near my house. I have a friend who runs sydney park... which I am considering.

Going for a run now on my normal route.

I run around Erskineville Park, round the back of the bowls club, through a lawn/path thing between some flats, then around the dog park. Lap is about 1.1kms and flat. Sydney Park would be good if you want some hills

Glompbot

18-09-2007, 09:32 PM

Yeah, I'd rather flat, and close to home.

Thats a good distance from home actually, would give me enough time to do my warm up walk on the way there :) (two birds, one stone etc)

I forgot to plug my nike sensor in today so tonights run didn't count, DAMNIT. means I have to run twice more this week at least.