Manic Mondailies (14/05)

[kleph]

got a ton of sleep and gorged yesterday so i felt good and ready to go.

it was a rare sunny day here in lima so i waited a bit later to head out, 9:30 or so, in order to enjoy it.

1 km warmup
20 min stretching
45 min running (about 8.1 km)

still not running for distance, just getting the time in. great run tho. felt strong, had a good time and lots of quality bunda on the malencon.

[Glompbot]

I was going to start kickboxing this week, but now I'm planning a running route (keeping to back streets) around newtown.

[kleph]

start slow. here is how running expert hal higdon suggests starting out...

"focus your attention on time rather than distance or pace... start to jog gently, on a smooth or soft surface if possible. jog until you're somewhat out of breath, then begin to walk. resume jogging when you feel comfortable, walking again when necessary... set as your goal 15 minutes of combined jogging and walking."

then take a day off and repeat the day after. take day four off and run again on day five. skip day six and day seven and you've got week one down. do the exact same thing for two weeks. your goal is to maximize the amount of time you are running/jogging. that's it. don't even worry about distance or speed.

and then start adding three minutes to your running time every week from week three on. by july you will be running 30 minutes each workout.

[Glompbot]

Oh, haha, i was planning on just walking it (planning 4k) this month :)
Need shoes before I can run.
Then i'll start walking-running it
on off days i'll probably do aquaaerobics at the pool (off days will probably be weekends)

[dwarfthrower]

30 minutes over 5.26km burning 527Cal this morning. Getting a bit too easy, I've been running 5+ km 30 minute sessions for a while now so I think I'll be looking to ramp up to 45 minute runs over the next couple of weeks.

Boxing tomorrow, so there should be a nice mix of jogging, medium pace and sprint work mixed in with some skipping and lunges to keep the legs busy.

[Glompbot]

I've just plotted out a 1k walk.
I'm starting tonight... armed with audio books (on my ipod - who knew those lanyard headphones would come in handy) and a hoodie.

Starting NOW (will post when I get back for time)

[Glompbot]

back... FUCK, i took a wrong turn and only went 800m

*edit* fuck me my shins were fucked about 3/4 of the way in.

I'll do the whole 1k as soon as i've had a rest.

[dozer]

anyone under 50 without a medical condition who cant walk a k needs to find out why.

[Glompbot]

Shin splints, i've got a high arch and use the outer part of my foot too much. Plus i'm too flexible so tend to not place my foot on the ground properly.

stamina wise I could walk further, i'm a bit red, but barely puffed.

I just did the full k and a bit
[07:17 PM] Frecklebum: WALK PART 2 STARTS NOW... using this as a timer. Cyas
[07:31 PM] Frecklebum: back

[Glompbot]

Well, not my fault you live in the bloody blue mountains!

ok
attached is my 'walking' path.

http://www.fivefootdemon.org/pics/walkingtrack.jpg

[Veeedka]

Well, not my fault you live in the bloody blue mountains!

ok
attached is my 'walking' path.

http://www.fivefootdemon.org/pics/walkingtrack.jpg


How long is it?

Start jogging it... Just see how far you can go while jogging.

You'll find you can go much further than you think, if you push yourself 'til your muscles really burn... It's good for them, really! :)

[kleph]

sapia, really, go slow. don't set a distance just set a time. aim for 15 minutes however far that takes you. the minute you add distance to the equation you start thinking speed and that is the worst thing you can do now. veedeka is right, start by jogging. walk portions of it if you must.

part of this is not just 'getting in shape' but 'getting your body ready to get in shape.' you clearly already know you are succeptible to shin splints because of your stride, pushing yourself too hard at first is just asking to come down with them big time.

your muscles and tendons need a bit of time to re-adjust to the stresses you are asking of them. they also need to 'remember' how to run correctly. don't rush them. the shin splints are a sign you did so. on the up side, as you get them going you'll find your endurance is slowly gaining as well.

the two main suggestions i would make outside of the running is get thee to a shoestore and buy a pair of shoes that address this running gait you have. given that problem, id say look around for a store that does footstrike analysis to get exactly the shoe that addresses it. this is the number one thing you can do to address shin splints.

second, keep up the gym work. focus a bit more on quads since these bad boys are the engine that works the running machine. the gym is also a good place to work on endurance and cardio strength.

[Benwah]

Ran my regular lunchtime work route with my work running pal Mark, beaut day for it 40 mins running at a fast jogging pace all up and a load of stretching and calve raises at the end as prescribed by my physio.

Feeling pretty okay at the moment not in serious training mode for a bit yet but good to keep the base up and keep my legs 'honest'

[Glompbot]

Nah, not going to the gym anymore.

I set 1k because I know its a distance I can walk at a reasonable pace (its 15 minutes pretty much perfectly) and the shin splints only hit me towards the end... When they stop I'll push further.

[kleph]

also, try running on as soft a surface as possible. grass if you can find it.

[Glompbot]

I hate running on grass, too slippery and too uneven.
I prefer running where I can see.