THE......Definitive Runner's Thread!

[vcackerman]

Welcome to 2013! So what are your goals for this year? Once I can kick this virus, I'll be planning my year but my initial thoughts are:

- 750 miles
- Injury Free
- 2 marathons
- Get back to 2:10 half marathon

[ygohome]

IMG_6274.jpg

I had some calf muscle strain and knee pains after running 13 miles just after Thanksgiving. I allowed it to rest for a few weeks before running again. I also received some nice compression leggings for Christmas gift form my sister. Those leggings, along with a knee wrap really really helped.

You can see in the above graph that I started my runs out with shorter runs, but gradually increased to over 11 miles after a week. Yesterday I ran another 8 miles and tomorrow I'm going to try another 13 miles. Hopefully those calf and knee injuries were just a fluke and are behind me now.

Ben

[gs425e]

Attachment 5267543

I had some calf muscle strain and knee pains after running 13 miles just after Thanksgiving. I allowed it to rest for a few weeks before running again. I also received some nice compression leggings for Christmas gift form my sister. Those leggings, along with a knee wrap really really helped.

You can see in the above graph that I started my runs out with shorter runs, but gradually increased to over 11 miles after a week. Yesterday I ran another 8 miles and tomorrow I'm going to try another 13 miles. Hopefully those calf and knee injuries were just a fluke and are behind me now.

Ben

the compression leggings and wraps do help..as thats what i use now to get over my leg pains

[D3D]

Welcome to 2013! So what are your goals for this year? Once I can kick this virus, I'll be planning my year but my initial thoughts are:

- 750 miles
- Injury Free
- 2 marathons
- Get back to 2:10 half marathon

Good goals!

Mine are:

- Injury free as always
- 2500 miles
- Sub-20 5k (current PR 20:23)
- Sub-40 10k (current PR 41:35)
- Sub-1:30 half (current PR is 1:50:45, but I've improved a lot since Sept, should be doable at the Shamrock in March)
- Possibly run my first full marathon, might push it off till spring '14, cause there's a lil voice in my head that wants to try to BQ my first full (I've run 26.25 miles in 3:32, but that was just a crazy long run, haven't raced an actual marathon yet)

[ygohome]

This morning I ran 13.40 miles.


I ran the 13.1 mile half marathon distance in 2h:11m:51s


The entire 13.40 miles took me 2h:14m:51s

The compression leggings definitely do help. Without them I would not had been able to finish. No aches or pains during or post run, so my previous injuries have healed. I'll continue wearing the leggings on future runs though.

Ben

*edit: graph images are attached below

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Screen Shot 2013-01-11 at 2.57.34 PM.jpg

[BC02]

Welcome to 2013! So what are your goals for this year?

sub 2530 5k and run in more races(along with 405x3 squat and 500 deadlift)

[BalhamBeast]

I'm just getting back to running after an 18 month hiatus due to a foot problem (which resulted in surgery last July to remove a cyst from the ball of my foot) and achilles tendonitis. The foot is fine but the achilles can get grumbly so I have to take things easy. I've done a grand total of three runs so far: 2, 2.5 and today, 3 miles.

I was doing 10Ks a couple of years ago and did my first half marathon (a staggering 2:18 - well I pretty much was staggering by the end!) in the May before the foot pain started (which came on after a sprint session, not the half marathon itself). I've always been a slow old donkey but I enjoy getting out in the fresh air and just using the time to daydream or think things through. I missed that time immensely.

I want to get back to running 10Ks again and am even mulling over running the same half marathon in May, but I don't want to rush things in case the tendon flares up again.

[ygohome]

BalhamBeast,

Congrats on getting back into running again after your injuries and surgery.

January 2011 my Achilles' tendons and ankle areas swelled to softball size. I was worried I would never run again. My achilles never ruptured though, very thankful.

My hiatus was not as long as yours. My achilles took about 6 months to heal. I just had to carefully monitor their condition, if I saw them swell or feel sore then I'd take time off again for them to heal. If I rushed/pushed it too hard too fast then I'd actually set myself back as I had to wait for the tendons to heal again.

So, just watch those tendons carefully. Sounds like you are doing really good. I never thought I'd run again, but that was needless worry... I can run further now than I could before my injuries.

[BalhamBeast]

Thanks, it's encouraging to hear that. Happens I'm friends (not close friends but I know him because we're both members of the European Coaster Club - fellow adrenaline junkies) with a guy called Stuart Cosgrove who is a former Mr UK and was Dorian Yates' physio (true story). Anyway, Stuart lives up in the North West whereas I'm in London so he's not my physio, alas, but he recommended eccentric training and laser therapy. I found a local physio who did laser therapy and had a few sessions with her and I do the eccentric training most days. My gym just got a couple of V-Plates (like a Power Plate) and I do it on there. I found it pretty helpful and the tendon went from being chronically inflamed (it's thickened now - probably permanently) to just mildly grumpy at times. Funnily enough, the tendonitis started after I stopped running (because of my foot), so perhaps the running was actually keeping it strong. I'm a part-time PE teacher so I'm on my feet a lot during the days I teach, especially when it's netball season and I have to referee. I think the sideways shuffling I do around the court seems to aggravate it more than actual running - I noticed that when I do jumping jacks as well.

[ygohome]

Sounds like you've got a good doctor with good instructions. I had to let my tendons heal in their own sweet time, is what my doctor told me anyway. Just standing up would cause pain. I can't imagine having to stand all day, especially as a P.E. teacher with an achilles tendonitis. After the swelling went down and I didn't have to use cam boots and cruches any longer, I slowly began using treadmill to walk. Just walking on cement/paved surface would cause the tendons to ache again. So the treadmill for me was great way to get back into it. It took awhile before I could walk on pavement for more than a mile. Whenever I over did it, the swelling would return. Eventually I got to running on pavement, but my times were very slow and I couldn't go more than 2 or 3 miles.

*Edit: not sure if this photo will show up, but it is of my ankles after they began to swell. Actually, all of my tendons (wrists, knees, etc) began to swell too.


My tendonitis started after I had pneumonia. I was given high dosages of Levaquin antibiotics for about a week. Weeks later, my ankles began to swell. I was told (after the fact) that the Levequin antibiotics are known to cause tendonitis, particularly in the Achilles and can even cause them to rupture. But today, I have no problem running. I ran a half just last week and I've run 8 miles yesterday and 10 miles again today. My times are not what they were when I was in my 30s, but I'm actually running longer and further now which I'm very happy being able to do.

[ygohome]

slow but steady 10 mile this morning in dense fog. 1hr 40min.

[BalhamBeast]

You're brave running in that. I haven't run since last week due to snow. I've seen a few hardy (stupid?) types running through it but in London, anything but fresh snow tends to melt down to slippery slush and then freeze hard and frankly, I am not risking my dodgy ankle on that, thank you!

[ygohome]

yeah, the fog required me to be extra cautious. I usually run in the direction the traffic is going, but that morning I ran against traffic so I could see if cars are coming and quickly step onto the side grass. Visibility was not good at all. There is no snow in Houston Texas so I didn't have to worry about that. I don't think I've ever run in snow before. The only time I lived in a snowy climate was about 12+ yrs ago and that was before I began running.

This morning there was no fog. Me and my nephew walked five miles in 1hr 20min. He is 21 and just getting into fitness exercising. We've been watching the strongman competitions on TV and I think that is what motivates him to get into shape.

Have a good week and hope your ankle heals soon.

[BalhamBeast]

Ankle is healed but it has been sprained multiple times so I have to be careful on slippery surfaces and avoid wearing heels and so forth. I really need to get it assessed properly but it took me a year to get my foot seen to (in terms of waiting for referrals and appointments) and I don't really feel like going through all that again so soon.

On the plus side, the thickening of my achilles seems to have died down a lot. I was told that it would be permanent, so that's really good news.

[D3D]

Woohoo, snow!!! I've been waiting for my first snow run. 8 miles last night while it was snowing and 9 miles today on the snow covered trail, great runs! Definitely a good workout.

[ygohome]

Woohoo, snow!!! I've been waiting for my first snow run. 8 miles last night while it was snowing and 9 miles today on the snow covered trail, great runs! Definitely a good workout.

Cool! congrats. the cooler air definitely allows me to run further. denser air (more oxygen) i guess. any special running shoes or gear you use when running in the snowy weather? Just curious cuz I've never run in snowy conditions before.

[BalhamBeast]

Snow running does sound fun, but as I mentioned above, the type of snow we occasionally get in London doesn't last long before it's icy slush (at least on the pavements).

I managed to run a little over three miles yesterday. In terms of CV fitness, I really haven't lost much. I'm quite slow but that was always the case. I have always struggled to get under an hour in a 10K. However, I have to be careful to build up the muscular endurance slowly and not just add mileage because my heart and lungs can deal with it. It's the legs, and calves in particular, that are my weak link right now.

Anyone got any tips for helping improve that? (Obviously I lift at the gym - that's my main thing. I just happen to like running 10Ks on the side).

[gs425e]

today i went to the gym prior to running............ooh big mistake..i had no energy to run further than 2 miles...
..i guess gym and running should be done on seperate days...

[BalhamBeast]

Or get the run in first. But suffice to say, a long run (or swim or cycle) will make it hard to go balls out in the gym as well.

[gs425e]

Or get the run in first. But suffice to say, a long run (or swim or cycle) will make it hard to go balls out in the gym as well.

thats a good point....on my interval running days..i could do some on the running machine i suppose...
does anyone to heavy squats to help with leg strengh..?

[thepainter5]

.....i guess gym and running should be done on seperate days...

If at all possible seperate the two sessions by just a good carb loaded meal and all will be fine.

[D3D]

Cool! congrats. the cooler air definitely allows me to run further. denser air (more oxygen) i guess. any special running shoes or gear you use when running in the snowy weather? Just curious cuz I've never run in snowy conditions before.

Just wore my regular running shoes, but it was fresh snow, no ice, so it wasn't bad. Some loss of traction, so I just slowed down a bit. Definitely felt it in my quads afterwards, almost like hillwork.

Snow running does sound fun, but as I mentioned above, the type of snow we occasionally get in London doesn't last long before it's icy slush (at least on the pavements).

I managed to run a little over three miles yesterday. In terms of CV fitness, I really haven't lost much. I'm quite slow but that was always the case. I have always struggled to get under an hour in a 10K. However, I have to be careful to build up the muscular endurance slowly and not just add mileage because my heart and lungs can deal with it. It's the legs, and calves in particular, that are my weak link right now.

Anyone got any tips for helping improve that? (Obviously I lift at the gym - that's my main thing. I just happen to like running 10Ks on the side).

Frequency is what improved my running. Part of the endurance buildup is conditioning your legs/feet/joints to the pounding, increased frequency will help with this. When those 3 milers become easy and you're doing them 4-5 days a week, then I'd look at increasing the mileage. Of course at some point you've got to figure out how much you want to improve your running over your lifting, there's only so much time in the day (at least that's my problem and part of why I haven't started lifting yet, I'm very much hooked on running and run 8-9 hours a week at the moment).

[BalhamBeast]

Oh I'll never be running that much. I trained for a half marathon with one run a week. Most I'll run is twice and one of those will be a sprint session. I'm a lifter who sometimes runs, not a runner who lifts, and I'm good with that.

[BalhamBeast]

I ran about 5 miles this morning. I'm pretty pleased with that given that I've only been back running a month. There's a local 10K on the 3rd March - think I should go for it?

[JRT6]

Oh I'll never be running that much. I trained for a half marathon with one run a week. Most I'll run is twice and one of those will be a sprint session. I'm a lifter who sometimes runs, not a runner who lifts, and I'm good with that.

Same here.

[thepainter5]

Oh I'll never be running that much. I trained for a half marathon with one run a week. Most I'll run is twice and one of those will be a sprint session. I'm a lifter who sometimes runs, not a runner who lifts, and I'm good with that.

I ran about 5 miles this morning. I'm pretty pleased with that given that I've only been back running a month. There's a local 10K on the 3rd March - think I should go for it?

From what you said up ^^ there, it seems a no brainer that you go for it.


I have my 1st half of the year a week from today and while it won't be my fastest I am looking forward to it. I haven't ran as much as I should have but after finishing last year of with all of the races in 9 weeks I chose just to run for fun not time. I'll have to decide how many races to run this year after I get my shift rotation as I may not be in town for many of my favorite races but my oldest daughter is asking me to commit running with her for her 1st marathon this summer.

[RunnerKristy]

Hello everyone! So happy to have found this thread. A little background on myself: I started running in 2010 on a fluke. I had lost about 40 lbs and needed a workout that I would stick with to lose the remaining weight I wanted to lose. I happened to stumble upon some information on a group 5k training class and decided that it sounded like something that would keep me accountable. What I never expected was to fall in love with running. Now it is my passion.

2011 and first of 2012 I was running 5ks almost every weekend. Summer and fall last year I started training for a half marathon. Was up to running about 35 miles a week when I injured my IT band 1 week before the half marathon I was scheduled to run. Heartbreaking to say the least. I have tried to run a couple of times but the hip pain is too much and my dr has said I have to just give it time to heal. So I have been pretty much benched since Oct and I have missed it so much. Thankfully I'm now beginning to be able to run without pain so I'm ready to slowly build back up. Feel like I'm starting from ground zero again as all my endurance is gone. I think one factor that largely contributed to my injury is that I didn't do any crosstraining. I always found an excuse not to and preferred to just go run. Well I have learned my lesson so this time I am committed to doing a good mix of running, weight lifting, and core training so I have a well balanced body.

[JRT6]

Welcome on board. If you avoid machines and benches you'll get all the core work that you need.

[thepainter5]

Hello everyone! So happy to have found this thread. A little background on myself: I started running in 2010 on a fluke. I had lost about 40 lbs and needed a workout that I would stick with to lose the remaining weight I wanted to lose. I happened to stumble upon some information on a group 5k training class and decided that it sounded like something that would keep me accountable. What I never expected was to fall in love with running. Now it is my passion.

2011 and first of 2012 I was running 5ks almost every weekend. Summer and fall last year I started training for a half marathon. Was up to running about 35 miles a week when I injured my IT band 1 week before the half marathon I was scheduled to run. Heartbreaking to say the least. I have tried to run a couple of times but the hip pain is too much and my dr has said I have to just give it time to heal. So I have been pretty much benched since Oct and I have missed it so much. Thankfully I'm now beginning to be able to run without pain so I'm ready to slowly build back up. Feel like I'm starting from ground zero again as all my endurance is gone. I think one factor that largely contributed to my injury is that I didn't do any crosstraining. I always found an excuse not to and preferred to just go run. Well I have learned my lesson so this time I am committed to doing a good mix of running, weight lifting, and core training so I have a well balanced body.

Cross training for muscle balance is definitely an important part of being able to run regularly without injury. Welcome to the thread and please join in often.

[gs425e]

why do i get some aches in my upper arms and shuldes when running for more than 10 ins...ive tried different arm positions ...but to no avail...!!