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Running Nerds Unite

I ran the SJ 1/2 marathon today in under 2hrs, still having hip/TFL/IT band issues on my left side. I ran the last 10 miles in decent pain but I met my goal. :|
 
^^ Great job man!!
Don't push that injury though dude, you know this already ;)
 
Ran around this lake near the dorms called "Star Lake", every 2.5 laps = 1 mile. I ran 8 laps. So I did 3.25 miles this morning from 5:20am-6:15am.
Feel good, no tobacco today so far..
 
I took up running this time last year, and just as my fitness started to improve, i ripped something in my hip and took around 9 months to come good from it, and with that i did no exercise at all in order for it to improve....

I want to take up running again but i am scared that i might rip something and be out of action for a long time again :(

But then again, when the rip happened i was running on grass and i think i must have stepped into a slight hole in the ground. maybe if i stay off the grass i should be ok ...
 
Wyld 4 X said:
I ran the SJ 1/2 marathon today in under 2hrs, still having hip/TFL/IT band issues on my left side. I ran the last 10 miles in decent pain but I met my goal. :|
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well-done!

make sure you give that IT a ton of rest, ice, stretching and rolling. it'll fix itself, but only if you let it.
 
n3ophy7e said:
^^ Great job man!!
Don't push that injury though dude, you know this already ;)
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belarki said:
^^^ yeh awesome work Wyld! A 1/2 marathon is still twice as far as I can manage! :)
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double ewe said:
well-done!

make sure you give that IT a ton of rest, ice, stretching and rolling. it'll fix itself, but only if you let it.
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Thanks everyone! <3

I've been taking it easy thanks in part to work commitments but also because I know my legs need the rest. I learned some awesome stretching/yoga poses for my hip and IT band. Pigeon anyone? ;)

I may hit the elliptical tomorrow evening for about 30 mins if I am in no pain. Just something easy to help shake out the post race stiffness. Then depending how I feel Sat night/Sun morning I may go for a 7 to 10 mile run. Dont say it! I have another 1/2 marathon on Nov 15 to be ready for! :p
 
Wyld 4 X said:
I learned some awesome stretching/yoga poses for my hip and IT band. Pigeon anyone? ;)
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seriously, the release after a minute or two of pigeon is better than pretty much 98% of the things that happen in my daily life.

I may hit the elliptical tomorrow evening for about 30 mins if I am in no pain. Just something easy to help shake out the post race stiffness. Then depending how I feel Sat night/Sun morning I may go for a 7 to 10 mile run. Dont say it! I have another 1/2 marathon on Nov 15 to be ready for! :p
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if there's any way you can use an indoor pool, you really ought to consider deep-water running. it's not a lot of fun, but you maintain fitness at 95-100% and also do a lot of great things for your legs muscles (muscle-wise, you replace a single impact with the ground with constant resistance from the water). if your IT band blew up your spot 3 miles in, it's pissed off. i'm always the person ignoring the sensible advice, so i'm not sweatin' ya . . but if you can struggle through a week or two of cross-training, it'll cut about a month off your recovery time.
 
^^ Excellent advice :)

How's it feeling today Wyld??

DFRS, it's great you want to get back in to running hun! I can understand your concerns about the hip injury though, I'd be the same. What about running on a treadmill? In my way of thinking, it's more controlled than running outside, therefore reduced risk of causing sudden injury.

I took the whole week off training last week, just too busy with work to even contemplate doing anything else! It really got me down. You know when you're kinda addicted to endorphins from exercising? And you get grumpy/depressed if you don't get that endorphin high? Well, that was me last week.

Soooo ready and pumped to get back in to it this week though! I've got another triathlon this Saturday, it's literally double the distance of my first one (about 3 weeks ago). But I'm feeling good about it despite not training at all last week.

But get this! Apparently the triathlon rules dictate that you're not allowed to do the swim leg if the water is less than 14 degrees Celcius, and because the water in the lake where we're supposed to be doing the swimming leg is only 12 degrees Celcius at the moment, they're more than likely going to have to replace the swimming leg with another shorter run leg! How lame is that?! That's not a real triathlon!!

Oh well, it'll still be a good achievement nonetheless :)
 
Buuuummmp :)

So, about a month ago I tore my right quad muscle playing indoor soccer. My running/triathlon training has completely ceased :(
Fucking devestated!!
I cried for about 2 whole days after it happened cos I couldn't even move let alone walk or run.
It's slowly healing. But MAN do I have to be careful with it! I have a real tendancy (like a lot of people I'm guessing) to push myself through injuries so I can keep up my training. But not this. This one is serious shit so I have to be proper-careful :(

I've just started jogging again, as per the physio's advice, but it's more of a shuffle than anything. Anything more than a shuffle and my gait gets too long and the muscle stretches too much. It's so depressing to be shuffling along on the treadmill at like 8km/hour! Booooo. I'm gradually working up to "shuffling" longer distances, at the moment I can do it for about 1.8km (about 12 minutes) before my quad muscle starts complaining about it. Once it's gone to that level I simply cannot run/shuffle anymore. Ahhhh it's so frustrating having to be that restrictive about it!! Especially when my fitness has hardly reduced so once I've been going for about 10 minutes that's when I start to really get in the zone, and that's when I have to stop! Very frustrating.

BUT, being the eternal optimist that I am, I've come to a good conclusion about this whole ordeal. I think it's giving me the correct technique to train for marathons, which is my ultimate running goal. Until now I've always just run normally (pretty fast, long stride etc) and not had enough stamina to go for more than say 10-12km. But I reckon with this shuffling technique, with a bit of tweaking, I could run a marathon for sure! :D


How's everyone else going with their training/events??
 
This past summer I really started pushing myself running. Got my mile time down to 6 minutes. Went from struggling to do one mile, to pounding out 9 miles and still wanting more. This was about 20 pounds ago, though. Next week I'm going to get back into training with a friend of mine.

I hope to do my first triathlon in August. :)

oh, and I run with Nike Free v4's
 
glad to see this thread pop back up. perfect timing, as i'm about to get my training under way for the year.

i like to take a few months off every year for recovery and variety, so i spent nov. and dec. getting back into lifting and putting some weight on. was a really good time shocking my body and doing something different, plus 6'2" looks better at 180 than 160.

but i've been getting back on the road a few times a week lately, and i'm about to start ramping up the mileage for real in a couple more weeks. i've got a 7-8 month training cycle, so i'd like to ideally peak my aerobic training by early march if i'm aiming for races in august/september. i've got some pretty stupid goals for my training and racing, so hopefully i'll at least be able to get close.
 
double ewe said:
but i've been getting back on the road a few times a week lately, and i'm about to start ramping up the mileage for real in a couple more weeks. i've got a 7-8 month training cycle, so i'd like to ideally peak my aerobic training by early march if i'm aiming for races in august/september. i've got some pretty stupid goals for my training and racing, so hopefully i'll at least be able to get close.
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Can you talk about "ideal peak [...] in March [...] for racing in August"??

I've never really trained with specific goals in mind, and I've never seen the appeal of paying to run, so I haven't raced. I'm thinking about doing a triathlon in August though. Is there a sort of "tapering" period with running? Do you think you could give me a quick summation of your training? thanks
 
^^ It really depends on your experience and fitness, and also how much time you have to go until race day. There are hundreds of websites where you can get a training program, or even a running/triathlon magazine.

In my opinion the main points to incorporate are gradual increase of distance and intensity (obviously), and you MUST have rest days. When I'm training I'm on for 3, off for 1, on for 2, off for 1, so my rest days are Friday and Sunday.

For tri training, you can focus on either swimming or cycling in one training session but I like to always follow it up with a run straight afterwards.

Also keep in mind that you're training to race, not racing to train ;) i.e. push yourself during training but not to your breaking point. Save that for race day :)
 
Changed said:
Do you think you could give me a quick summation of your training?
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this is an abbreviated paraphrasing of what is essentially arthur lydiard's training regiment (famous new zealand coach). it essentially works (with modifications) for distances from the mile through the marathon. it's a little bit intense for your average recreational runner, but the concepts can be applied to slightly less crazy training plans.

phase 1: aerobic build-up -- the idea here is to do build your aerobic fitness as much as possible. more or less logging lots of relatively easy miles for two or three months (or as much time as you have available). i usually get up around 80-100 miles/week, but many marathoners hit 160-180.

phase 2: leg strength/turnover -- here you want to maintain your aerobic endurance as much as possible (there's a 1.5-3 hour long run on sunday during every phase), while building the leg strength and turnover you'll need for speed work later on (both for speed and for injury prevention). lots of up-hill bounding, stride drills, etc. usually 4-6 weeks.

phase 3: anaerobic build-up -- the trick here is that anaerobic conditioning will actually erode aerobic conditioning, so you don't want to spend too much time here. likewise, the extent to which you can increase anaerobic efficiency is finite (your blood pH can only get so low or so high), so you stand to gain only so much. workouts here are generally on the track, with about three miles of hard intervals spaced out with equal distance jogging recovery. 12 x 400m, 3 x 1 mile, etc. usually 4-6 weeks.

phase 4: leg-speed/racing coordination -- this phase is basically about fine-tuning both your leg speed (more or less important depending on your distance) and your racing. relatively easy speed/strength/stride work on the track, with races above and below your goal distance. usually about 4 weeks.

phase 5: taper/peak -- depending on distance and the timing of your important races, you want about 7-10 days of lower intensity training, with easy jogs and strides to keep the legs fresh and fast.

from there, you can usually get a month or two of near-peak racing fitness in.

personally, my goal races are between 800m and 5k. i use the club track season june-august for a lot of my racing experience, and am then aiming for more elite races towards the end of august. i don't do it for t-shirts or trophies or because i really like getting up early on saturday mornings -- i just fucking love to win.
 
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wow, great post.

I'm curious about the first phase. You are running ~12 miles a day, 7 days a week? This seems like an insane amount- no stress related injuries?

Do you have a job, or are you a professional athlete? I don't really have a job, and I still can't imagine running that much. Most I've run is 9 miles and I was sore for a couple days afterwards. Certainly not feeling like going for another 9 miler the next day...
 
it's a lot of miles, but it really doesn't eat up nearly as much time as some other sports. a lot of days i do 3-5 in the morning and then another 8-12 in the afternoon, which is really only about 1.5-2 hrs of running. i work and am a grad student, and i don't have a lot of time to do other stuff, but i have all the time i need for running.

my ability to handle high mileage has definitely increased gradually over the years, and came with a lot of injuries. shit's still hard, and there are weeks where i'm just tired all the time, but it's something that's gotta happen.

and i'm no professional. i win a lot of the local races i enter, but i'm more or less at the level of an average-good college runner (i'm 25, started running again at 23).
 
If anyone's thinking of running with weights I know a little about it as I used to run with a Weighted Vest; thought I'd just say that it's a pretty risky piece of running equipment to use as it puts alot of pressure on your knees and muscles in your legs and can fuck up your legs a bit if you don't have a good technique, if you try running without one after a few weeks of using one you will get crazy leg cramps while running. I used to do 16 mile runs twice a week with a 10lb vest and the main thing I noticed was my calf and thigh muscles became pretty muscular (over a period of about five months) and also strangely enough I gained alot of muscle around my lower chest, mostly around my rib cage which was a bit wierd; made my body look a little like stalones in Rocky VI..
 
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