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
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01-10-2013, 08:07 AM #5671
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01-10-2013, 09:27 AM #5672
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
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01-10-2013, 02:07 PM #5673
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01-10-2013, 06:40 PM #5674
- Join Date: Jan 2011
- Location: Virginia, United States
- Age: 49
- Posts: 136
- Rep Power: 313
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)-Dave
"To those who dare to jump into the void...
you owe no explanation to those who stand by and watch"
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01-11-2013, 11:29 AM #5675
half marathon
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
Screen Shot 2013-01-11 at 2.57.21 PM.jpg
Screen Shot 2013-01-11 at 2.56.28 PM.jpg
Screen Shot 2013-01-11 at 2.57.34 PM.jpgLast edited by ygohome; 01-11-2013 at 01:08 PM.
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01-12-2013, 02:00 PM #5676
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01-13-2013, 01:22 AM #5677
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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.Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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01-13-2013, 09:39 AM #5678
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.
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01-13-2013, 02:29 PM #5679
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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.
Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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01-15-2013, 02:37 PM #5680
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.Last edited by ygohome; 01-15-2013 at 02:45 PM.
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01-20-2013, 06:18 PM #5681
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01-20-2013, 09:56 PM #5682
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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!
Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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01-21-2013, 09:37 AM #5683
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.
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01-21-2013, 10:36 AM #5684
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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.Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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01-26-2013, 03:59 PM #5685
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01-26-2013, 11:32 PM #5686
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01-28-2013, 09:34 AM #5687
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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).Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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01-28-2013, 09:41 AM #5688
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01-28-2013, 09:44 AM #5689
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01-28-2013, 09:50 AM #5690
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01-28-2013, 10:03 AM #5691
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01-28-2013, 10:48 AM #5692
- Join Date: Jan 2011
- Location: Virginia, United States
- Age: 49
- Posts: 136
- Rep Power: 313
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.
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).-Dave
"To those who dare to jump into the void...
you owe no explanation to those who stand by and watch"
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01-28-2013, 11:31 AM #5693
- Join Date: Oct 2012
- Location: London, -, United Kingdom (Great Britain)
- Age: 56
- Posts: 1,037
- Rep Power: 1736
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.
Current log: http://forum.bodybuilding.com/showthread.php?t=149169243
Now cutting!
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02-03-2013, 06:30 AM #5694
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02-03-2013, 09:12 AM #5695
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02-03-2013, 11:23 AM #5696
- Join Date: Jan 2009
- Location: Vancouver, BC, Canada
- Age: 64
- Posts: 1,133
- Rep Power: 1762
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.
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02-03-2013, 06:37 PM #5697
- Join Date: Jan 2013
- Location: Tennessee, United States
- Age: 49
- Posts: 1
- Rep Power: 0
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.
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02-03-2013, 06:59 PM #5698
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02-03-2013, 07:31 PM #5699
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02-05-2013, 06:05 AM #5700
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