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12/29/2010 1:13:52 AM

Every reasonable review I read about the Newtons said if you're already a good runner with a decent forefoot strike then you'll get nothing out of them.

If you're able to put in long runs without them but heel strike, then they may help your economy.

If you're just a casual runner, you won't get anything out of them.

12/29/2010 2:51:41 AM

This is what annoys me about drivers from my experience running:

They pull up to an intersection to turn right and don't look right.

Then, they pull up to make a left and don't look right.

So, pretty much drivers don't look right when they are creeping up to an intersection anymore. Yesterday, I was on a long run and came to an intersection and had the right of way to cross (i.e. the little white man was flashing), but some car trying to pull a right on red had to hit the ABS breaks because they didn't look for peds and almost ran into me!


/rant.

1/8/2011 2:35:57 PM

Yeah that's definitely a constant problem. For the most part I just run behind the car if they're pulled up past the normal stop point (which they usually are).

1/8/2011 4:04:35 PM

got my run on this morning with my new underarmour face mask

made it not so bad to be out running in the weather

1/8/2011 4:23:03 PM

Yeah, that's a huge problem in LA and any other place with a lot of blind alleys and small side streets. Best advice I've got is to run on the sidewalk on the right side of the road when you can, so that you're crossing the left side of an intersection first and giving cars more opportunity to notice you. Still sucks though, I've nearly gotten hit a number of times too.

1/8/2011 4:55:26 PM

Quote :

"They pull up to an intersection to turn right and don't look right."

This is exactly what happened to my wife in February. She got hit, and the car ran over her legs and broke her ankle. I can tell you I don't give ANY drivers the benefit of the doubt anymore when I run.

1/8/2011 7:15:34 PM

^ ouch very sorry

1/8/2011 8:10:29 PM

My first marathon this season is coming up on January 30 and my goal marathon on Feb 20.

Trying to ramp up to 50 miles per week.

Here is what I did last week.

Mon -- 2 miles easy
Tues -- off
Wed -- 6.5 miles hard
Thurs -- 3 miles easy
Fri -- 10 miles hills
Sat -- 3 miles easy
Sun -- 13 miles hard.

Feel free to post your workouts here!

1/11/2011 11:35:35 PM

I could use a running coach to assist me in running better/faster/further. Anyone available?

1/12/2011 4:46:33 PM

Are there any popular trails close to your area? One thing to do for free that I would recommend is to hit up a loop or trail that is popular within the local running community and try to keep up with the faster runners. This is a good thing to do for starters.

What is your level now and what are you trying to do?

1/13/2011 8:21:57 PM

I run short and slow (about 930 pace for about 3 miles is the best I can do).

I'd like to run long and fast, about 730 pace for 5+ miles would be awesome.

The closest place I can think of like that would be umstead.

1/14/2011 8:31:18 AM

^ I really liked Lake Johnson when I was living in Raleigh.
And I think running form has a lot to do with getting your time down. I notice that a lot of people run "heavy" and really pound the pavement which is extremely inefficient. Posture is a big key too. I think there are a few articles on Active.com that talk about running more efficiently which include drills, I'll see if I can dig some of them up.

Starting a 3 race series this weekend that starts with a 5k. 6k is next weekend and then an 8k at the end of Feb. Right now there are only 4 people in my age group.
http://www.mudinyoureye.kalerunning.com/index.html

1/14/2011 9:08:01 AM

Is it inadvisable for a beginner to run everyday?

I so want to do the KKC, but I am nowhere near being able to run 4.5 miles.

1/14/2011 10:50:25 AM

I wouldn't advise running everyday even if you aren't new. You'll set yourself up for injuring by doing too much too early.

And I wouldn't think of the KKC as a 4.5 mile run, but rather two 2mile runs. I would split into 1/3s, 20 min for each segment, which makes your mile pace to around 10min/mile which isn't too bad. You would be suprised how much you can recover even if you are scarfing down 12 doughnuts.

[Edited on January 14, 2011 at 11:14 AM. Reason : .]

1/14/2011 11:13:47 AM

^^Try this. You only run 20-30 min/day 3 times/week. This plan should get you in good enough condition to complete the KKC.

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

1/14/2011 11:54:11 AM

Yeah, I definitely would never run every day to train for a 4.5 mile race. (I'm training now for my first marathon and only running 4 days a week.) Also, a general rule of thumb is not to increase your weekly mileage by more than 10-15% from week to week, to avoid increasing the risk of shin splints or other injuries.

That's probably not too critical at this point with the KKC coming up so soon. If you've never been much of a runner, I'd probably start trying to run twice a week. Something like 2 miles this weekend, then running every 3-4 days, increasing the mileage by half a mile each time, would get you to 4-4.5 miles by Feb. 5th.

1/14/2011 1:06:31 PM

Even the most serious/elite runners may not run every day, and if they do they will almost always take an "easy" day or 2 where they are running around an 8-9 minute pace.

1/14/2011 2:48:58 PM

anybody racing this weekend?

1/14/2011 4:23:41 PM

anyone know of a track to run on?

1/15/2011 8:16:04 AM

^^ Just got back from a 5K this morning 21:13 in the freezing cold

1/15/2011 9:27:36 AM

good time man, congrats.

I finally broke down and got a windbreaker and some gloves.

1/15/2011 3:53:34 PM

i started that couch to 5k plan posted a few posts above...

i think i started it at the wrong time of year though b/c it is so cold my ears, nose, and chest started burning big time... i need to start that in the spring when it warms up

1/15/2011 6:13:02 PM

^ look into a neck gaiter the can cover your mouth/nose/ears in the harsher temps/winds. There is an under armour one that we've mentioned here a couple times that is great, but it is a full hood.

(There are cheaper gaiters that don't come overhead that would help you out just as well.)

It isn't necessarily the case for everyone, but I find it much easier to get into the swing of a running routine in the colder seasons then transition into the heat.

As for the plans (like couch to 5k), anybody interested might like to browse through http://www.runnersworld.com/community/forums/. They have some really great advice regarding routines, training, and beginner plans.

1/15/2011 10:56:59 PM

Yeah, the couch to 5K plan is awesome... but i was already in pretty good shape so it was easy for me to do.

someone who hasn't ran in a LONG time and is seriously out of shape would still have a hard time doing the first week's routine.

1/16/2011 8:04:20 AM

2 miles, 18:30

One of the longest runs of my life.

I really want to like running, but it's just so damn painful. I have no aerobic capacity. After half a mile, I'm gasping. My mouth/throat is filled with mucus. My ankles start to hurt. If I go further, it's only the result of tolerating more pain. Anyone else experienced this and gotten over it?

1/16/2011 4:30:21 PM

^
I thought that Paleo diet you're on was supposed to be the shit...apparently it just makes you not able to run.

1/16/2011 4:33:06 PM

Haha. I was eating like crap up until a few weeks ago. Regardless, that has shit to do with starting endurance.

Oh and by the way, there is an adaptation period of 2+ weeks when shifting from a high carb to low carb (high fat) diet (paleo or otherwise) where you're likely to see a dip in performance.

[Edited on January 16, 2011 at 4:37 PM. Reason : asdfasdf]

1/16/2011 4:33:52 PM

Quote :

"I really want to like running, but it's just so damn painful. I have no aerobic capacity. After half a mile, I'm gasping. My mouth/throat is filled with mucus. My ankles start to hurt. If I go further, it's only the result of tolerating more pain. Anyone else experienced this and gotten over it?"

Yeah I get the mucous thing as well, I tried some breathe right strips and that helped some.

1/16/2011 4:36:02 PM

looks like you're starting off too fast, like i was

I don't usually feel like running until about the 2nd mile is done, so just keep at it

also, i take water along on my runs to sip along the way

When i started running, April 2009 or so, i felt like i couldnt run more than a 1/4 mile before walking, even then, it was slow as crap (~12:00 pace)

I kept at it and did my first half marathon in October last year, in under 2:30:00

I just got back from a 1:30:00 run about an hour ago, 9.3 miles (personal best in time/distance so far)

you can do it, just start out slower and you should do a lot better

1/16/2011 4:42:22 PM

Quote :

"looks like you're starting off too fast, like i was"

you're probably right. I just figured it wasn't worth it going less than 10:00/mile

1/16/2011 4:55:42 PM

^ worry less about speed for now. It may seem silly to run at an 11 minute pace, but if it allows you to last for 3-4 miles, you will find the experience much more rewarding. Starting slow allows you to focus on other matters (breathing, stride, etc..) Once you can run a few miles without issue, you will find that your speed will start improving.

Moral of the story: don't try to run 2 miles at an 8 minute or less pace if you can't run at least 3-4 miles yet.

1/16/2011 6:09:58 PM

i know exactly how you feel, believe me

i want to run consecutive miles under 8:00, myself, but you gotta realize you have to crawl before you walk

if you really want to get your pace down, after a 5 min warmup, do sprint intervals for 30 minutes a couple of times a week
(i.e. run 200 m repeats at the pace you want to be at, then back it down to a 10 or 11 min mile until you can do it again, rinse and repeat for 30 minutes)

or try 40 seconds on, 20 seconds off for 20 minutes

you will get faster

1/16/2011 8:35:15 PM

Quote :

"I just got back from a 1:30:00 run about an hour ago, 9.3 miles (personal best in time/distance so far)"

Great job H8R! I ran 8 miles in an hour and 28 minutes. First time I ever ran that far/long. I have a half marathon in March. And I definitely agree with folks on the "you want to run fast but you have to factor in distance." I'm kind of the same way but I just keep telling myself when I run, its not about speed right now, it's about finishing.

1/16/2011 8:48:26 PM

Thanks Cass! Nice job on your 8 miles, too!

1/16/2011 10:58:58 PM

Did 20 miles yesterday, and as usual, my legs started to stiffen up big time at mile 18.

How do I break this wall that I hit on distance runs? Nutrition, extra long runs?

I would like to get it in at least about 23 miles before my legs start to stiffen up.

1/17/2011 1:30:40 PM

Since you actually used the word "this wall" and said 18 miles, this maybe?

http://en.wikipedia.org/wiki/Marathon#Glycogen_and_.22the_wall.22

Quote :

"Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns rapidly to provide quick energy. Runners can store about 8 MJ or 2,000 kcal worth of glycogen in their bodies, enough for about 30 km/18–20 miles of running."

If so, maybe you'd benefit from either refueling some glycogen or adapting yourself to running (figuratively) on fat.

[Edited on January 17, 2011 at 2:01 PM. Reason : asfasdfadsf]

1/17/2011 1:59:42 PM

^ yeah, good find. I should have started doing my long runs earlier than I did this year.

[Edited on January 17, 2011 at 3:52 PM. Reason : bh]

1/17/2011 3:51:05 PM

Quote :

"After half a mile, I'm gasping. My mouth/throat is filled with mucus."

I have a huge problem with this. I have been to doctors and everything. The only thing that prevents it is getting a good 5 minute brisk warm-up before starting my run. I have to be careful to stay disciplined because usually around 3 minutes of warm-up I feel good to go, but 1/2 mile later I am dieing. I think good advice is to warm up and keep your pace slow for the first couple of weeks.

Also, I use nose spray before most runs. That seems to help open my breathing.

1/17/2011 4:35:48 PM

^ This is pure speculation, but how much water do you normally drink? It sounds conceivable that this could be related to hydration. Typically when you start doing aerobic activity, your sinuses clear out a little bit, so a lot of people get a slightly runny nose when they run. Maybe if you're not well hydrated, you get thicker mucous and congestion rather than a watery, thin consistency.

1/17/2011 4:42:19 PM

I usually drink about 1.5-2 Liters a day. I never thought that hydration could be a problem. I will try to drink more, hopefully it helps. Thanks for the suggestion.

1/17/2011 4:53:58 PM

Hmmm... I drink plenty of water before going on a run, but I don't like to carry any with me.

I am pretty stuffed up in general. One thing I need to do is go completely dairy free (it has a big effect on mucus for most people), but to do so I'll need to quit drinking coffee first... I've tried half a dozen times

The mucus really sucks. I get this bubble in my mouth and it's fucking gross.

1/17/2011 6:54:45 PM

^that happens to me sometimes but it usually just passes as the workout progresses.

1/17/2011 8:53:55 PM

upon reading this thread i got the under armour ninja mask and ran with it last night.

i felt so warm and comfy

thx tww

1/18/2011 8:11:53 AM

Yeah I've really enjoyed mine. As expected, I can't breathe out of it all that great but I just take breaks with pulling the face part down and putting it back up.

1/18/2011 10:40:04 AM

Fuuuuuu. Registration is full for KKC 2011.

KKC 2012, HERE I COME

1/18/2011 1:12:51 PM

^really?! FUUUUUUUU indeed.

1/18/2011 1:13:45 PM

According to wikipedia, they hit some physical barriers at about 6000 people in the last couple years. I ran in 2008, there were 3000 people, and I thought it was a clusterfuck then. Took about 5 minutes to get donuts.

1/18/2011 1:27:10 PM

anyone use the nike+ chip and running watch? i'm having a bitch of a time calibrating mine, wondering if anyone can help me out

1/19/2011 7:34:37 PM

^
I do. Just recently calibrated mine once I got a pouch for my shoes (I don't wear Nike shoes). It was .6 miles ahead...so while I liked what the Nike sportband said as far as distance went, I knew it was wrong. What problems are you having?

1/19/2011 8:25:16 PM