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^ what kind of PT regiment do they put you on after a fusion like that? Serious question - I'm very interested on specifics if you have time to share here or via PM.

[Edited on July 18, 2012 at 7:22 AM. Reason : new page!]

7/18/2012 7:22:17 AM

Disney is having a "flash sale" on registration for their January races if anyone is interested. It only lasts until noon tomorrow and it's still expensive but if you've been on the fence it might be good to check out

http://www.rundisney.com/

8/14/2012 12:04:37 PM

Anyone deal with plantar fasciitis? I've had some soreness for about a month. It tends to hurt when I walk and lift my foot off the ground, but. A little worse this week. But during runs, it fades 1/2 - 1 mile in, and comes back if I do 10+ miles.

I've been to a PT a couple times and am doing a few exercises - rolling it on a golf ball, calf stretches with a band, started to sleep with a strassburg sock. Set that really tight and did a 20 min nap before a run; best run I've had in weeks. Is there anything else I can/should do?

8/22/2012 11:14:55 AM

are your shoes (regular everyday shoes and your running shoes) giving you the right kind of arch support?

8/22/2012 11:17:19 AM

iheartkisses booking my flight down to Disney for the marathon today

9/2/2012 8:53:06 AM

Bought a new pair of shoes today! I got the saucony guide 5s

I think my old shoes were leading to some knee pain (maybe IT band) while runninglonger distances so hopefully that will go away. I'm sad though cause I only got a little less than 400 miles out of them. The guy at the lrs thought they looked like I ran closer to 600

9/2/2012 9:07:56 PM

i thought it was old knowledge that running is fucking stupid. while it is of course what your body is made for, it is olso only supposed to last for 25 years.

9/3/2012 5:54:35 AM

^^^^ Probably not - my shoes are more neutral. Moved up to the Brooks Pure Flows a few months ago from more minimalist shoes (Inov8 155s and Vibram Bikilas)

Been doing some arch exercises and rolling a golf ball along my heel. It comes and goes now. I think I've compensated by rolling a little more on the outside of my foot to avoid the pain - last Sunday I couldn't put weight on the foot for half the day

9/4/2012 3:13:59 PM

Anyone run with zensah calf compression sleeves? I wore a pair the first time and could hardly get through my miles (I'm also PMSing so that could be a contributor) my cardio system felt so taxed and my calves felt much more fatigued which is exact opposite of what I wanted. And now post run, my right calf hurts, which is NOT normal for me. Anyone have problems like this?

I should have left well enough alone, but a friend recommended it to offset soreness.

This pain when walking better go away I have my first half marathon on the 16th

9/8/2012 1:21:25 PM

I find them to be better if I use them after I run, not while I'm running

9/8/2012 1:51:47 PM

whoop whoop just signed up for my first half! November 4 Rex Healthcare Half. I can easily run over 7 miles now so I checked the race schedule table to make sure I would have enough time to train between now and then and it was the perfect amount of time so I signed up.

anyone else running this half?

9/9/2012 10:04:49 PM

10.5 miles in Umstead (Mill Loop, Lob Lolly, and Reedy and some of Turkey) in 1 hour and 24 minutes!

9/10/2012 9:36:57 AM

pulled an 18 miler in as part of my marine corp marathon training. longest i've ever run. 2.5 hours, including my stops. brutal, but the weather was gorgeous.

side note, i did my first half marathon in about 2009, and thought i would die, finishing in just a bit over 2 hours. walking hurt for a week afterwords. no pain today after that 18.

the human body is truly an amazing machine. for those who haven't read it yet, born to run will inspire.

9/10/2012 10:17:06 AM

Wish I ran Sunday. Did a 14 miler Saturday morning and it was stupid humid. Was sweating before the first mile. After 13 miles had to do a walk mile because my right foot pretty much shut down :/. Time to see the PT again.


^ Currently reading through Tread Lightly. Forgot who recommended it but it seems pretty solid.

9/10/2012 10:50:09 AM

Quote :

"Wish I ran Sunday. Did a 14 miler Saturday morning and it was stupid humid."

This was me this weekend! Except I didn't do 14 miles I had a 5K saturday morning and the humidity just killed it for me. It was just awful and then I decided to just force myself to get 5 more miles and I completely unraveled. That's when I got that terrible calf pain and I decided to just throw in the towel for the day. The next morning I woke up and it was gorgeous and I was pissed at myself for not waiting to finish my miles for Sunday.

but hey, the calf pain is gone and at least I got my race meltdown out of the way already and I can coast thru my half marathon next weekend with no problems, right?!

9/10/2012 10:56:26 AM

8.3 on Sat
http://app.strava.com/runs/21266773

Doing the Rock 'n' Roll Half-Marathon in Denver on 9/22, 8.3 is my longest (and only my 6th training run), 10 miles hopefully next weekend than taper down

What's the consensus on what people use for tracking? (for Android)

-Garmin Forerunner? (I sometimes use this)
-Endomondo
-Runkeeper
-Softrace
-Strava
-Runstar
-MapMyRun
-runtastic
-My Tracks (Google)

[Edited on September 10, 2012 at 11:02 AM. Reason : ,]

9/10/2012 11:01:00 AM

^^ Nice. I've heard you can adapt to the humidity but I have not all summer. I can adapt to the heat but even mid 70s humidity was killing me.

^ I really like the Forerunner, because I really don't trust phone gps for accuracy on runs. It's okay in general, but Sprint had weak signal everywhere, and Verizon it usually screwed up if I went to random places.

9/10/2012 11:31:59 AM

I used the Garmin forerunner 305 for my biking and running until I lost it a couple weeks ago . Strava is awesome, too, although I never did upload any runs there.

9/10/2012 11:33:35 AM

So far, after 16 months of using it, I still love RunKeeper

http://runkeeper.com/user/Minka

9/11/2012 1:03:07 PM

I use mapmyrun because I was already a member from using it on my iphone a few years back, and I am too lazy to find a new site. It's not great, but it works enough I guess. (though I did recently ask about it in this thread, and did not get nearly as thorough of a response )


Came in here to poast: ^ how's that calf pain doing? try rolling + icing yet?

[Edited on September 11, 2012 at 1:14 PM. Reason : .]

9/11/2012 1:13:38 PM

I've been stretching and using my hand to massage it. I'll get some mineral ice on the way home from work. This is really annoying. I'm positive now that it's the sleeve. I went for an easy run last night and afterwards I felt a little soreness in my calf so I put on the sleeve and within an hour it went from feeling slightly weird to really, really, really hurting. Now it's aches whenever I just walk somewhere. So I'll continue to stretch, ice, and massage it. I need to figure out where to get a foam roller

9/11/2012 1:38:09 PM

I'm consistently getting sore on the outside of my left ankle after I run more than 4 miles or so.

It's a new development and I don't think I've changed stride at all. I replaced my shoes thinking they were just worn out and it's still an issue with the new ones.

Ideas?

9/11/2012 1:42:54 PM

If you have a local run shop, they should certainly have a foam roller. Also consider using a stick - I just picked up one because it's small enough to take with me (to, i dunno, philly for a race )

I've seen them at sports authority type places as well. But get on it fast! We're five days away


^have you tried icing after runs? I know it doesn't help mid-run, but it could just be a temporary overuse sort of pain. I'll get some aches on my left ankle in that spot, but it's normally fine after stretching and icing.



PS: Epsom salt soaks are cool too. I like it bc my feet are beat to hell lately, but supposedly they can give some relief for aching legs.


[Edited on September 11, 2012 at 2:00 PM. Reason : .]

9/11/2012 1:48:12 PM

I'll give it a shot. Thanks.

9/11/2012 1:54:01 PM

will do! Do you think I should worry about having to rest it in time for Sunday? My plan was to run M, T, and Th, but I think I should not run today and just rest it instead

9/11/2012 2:00:30 PM

If it were me, I'd absolutely rest it. As it is, I am toning it down quite a bit (4mi today, at most 2 on Thurs, and rest Fri & Sat).

If it's really bothering you right now, I'd work on stretching it thoroughly, rolling it, and icing it. Then if you feel okay by thursday, try a light run, followed by the same routine.

9/11/2012 2:03:27 PM

I'm sorry your compression sleeve is causing problems, Minka. I've used them for a few years now (2XU, not zensah) for long distances and post-run recovery, and they've been great for me. I know they are supposed to be tight, but maybe yours is a little bit too tight? I don't know exactly how tight is too tight, but that's the only thing I can think of that would cause them to actually cause problems, as long as you aren't wearing them too high on your calf.

9/11/2012 7:17:09 PM

I'm having horrible, horrible need pain when I flex my left knee at or past 90 degree. Sharp, shooting pains like something is being caught between my patella and another bone. I'm worried that maybe I have some loose cartilage or something. I squatted down to get something from under my desk at work yesterday and just about started crying.

Oddly, it doesn't really bother me when I run, but damn does it hurt just out of the blue when I move it the wrong way. I may have to finally bite the bullet and go see an orthopedist about my knees. Getting old sucks.

9/11/2012 11:20:26 PM

so I've been getting my fat ass back into shape. since last december, I've lost 30 pounds and have a target of another 25 lbs. I was using a precor machine all summer at the gym and recently transitioned to the treadmill. I can do a 5k at a 10 min mile pace (and couple probably run more, but I don't want to push myself too much too soon).

I'd like to do the DC rock & roll half in mid march.

i haven't gone back through the 25 pages of this thread, but does anyone have good programs/regiments for getting from a 5k to a 13.1? I have 6 months and 2 days to get there and want to do it under 2:30

9/14/2012 10:16:35 PM

The typical answer is check out Hal Higdon's plan.

Works well for most people.

http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

9/14/2012 11:58:04 PM

Here's my Half Marathon training schedule (of which I would not recommend):

week 1 - 2.8
week 2 - 2.8, 5.5
week 3 - off
week 4 - 3.7,4.5,8.3
week 5 - 4.1, 10-something (I run long run tomorrow)
week 6 - off (1/2 marathon on Sat.)

ran my 4.1 yesterday at 8:41/mi pace which i'm pretty happy with. now if i can motivate myself for the distance.

lol.

[Edited on September 15, 2012 at 12:17 AM. Reason : .]

9/15/2012 12:16:06 AM

Yeah, there are tons of good plans online for training for both a half and a full marathon. Honestly, unless you're just horribly, horribly out of shape doing a half marathon in under 2:30 shouldn't be an issue. You realize that's barely above walking speed, you're looking at doing 11 minute miles there.

I literally rolled out of bed after not running for 3 months and did a half marathon in just a hair over 2 hours. I felt horrible for large portions of it, but I made it through.

As long as you put in some decent mileage building up to it you'll be fine. That's really the key, cardio isn't that significant an issue, it's just conditioning your body to the actual mileage that you have to work on.

[Edited on September 15, 2012 at 8:16 AM. Reason : sdfsf]

9/15/2012 8:12:04 AM

@goalielax: I'll second the Higdon plans. I've been doing a slightly modified version of the novice one Bobby Light linked already. You've got plenty of time, so make sure you take advantage of the whole six months.

9/15/2012 10:16:47 AM

Man, my last post really makes me sound like a prick, not at all what I was going for, was more trying to say that anybody can do a 1/2 marathon if they're willing to put in the time.

Build up the mileage and you'll be fine, you'll also probably surprise yourself with the time. Holding a 10 minute/mile pace is completely realistic and that will put you at 2:11 minutes.

9/15/2012 10:25:02 AM

meh, I didn't think it makes you sound prickish.

thanks for the feedback - that higdon plan is exactly the kind of info I was looking for. i need something like that to keep me going - running is as much a mental challenge for me as a physical challenge.

9/15/2012 10:51:27 AM

Would recommend 4 runs / week (3 short / 1 long). Would recommend intervals one day just to get a different kind of run, just don't go too crazy.

If you have the time get your running form checked out at least once - its not that expensive and it can save you. From my perspective, I had a really bad technique that I could get away with on short distance runs, but as I got into high mileage, it completely surprised me during my first half.

There's an overwhelming amount of material out there, but basically find an easy plan and do plenty of runs. Try to listen to your body and don't push yourself through 'real pain' (tired pain is fine but if something starts to hurt, don't chance being off your feet an entire week)

9/15/2012 1:48:27 PM

so besides never running a long distance like a half, I have also never weight trained specifically in conjunction with running. I know it's endurance training, so lower weights and high reps are better.

who has thoughts on what muscle groups are best to target (besides all of them) and/or what type of exercises to do?

very much looking forward to this in march

9/19/2012 9:54:52 AM

The answer is all of them. But if you're bent on just focusing on one "part" specifically, go for the core muscles. If you have a strong core, you're on the right track to great fitness. And it will help with just about every exercise/sport.

9/19/2012 10:04:43 AM

^ ditto. In addition to core, if you are looking to isolate, do plenty for your hips/legs/back. I have had back problems, and strengthening through squats and lunges is what's really helped me return to a regular routine.

But you should really go for a balanced, full-body strength regiment.

9/19/2012 2:33:04 PM

^crossfit

It helped with my time too with increased strength and endurance. Went from 12/13min mile down to 9:something.

9/19/2012 2:50:59 PM

Core (Pilates or whatever) is nice. Running involves the entire body, and core stability goes a really long way to keeping your hips from doing terrible things. I've taken pilates classes in the past, and they are filled with old women, but it works.

Yoga is really good if you get tight and have trouble stretching it out. Doing p90x Yoga once a week and that loosens me up more than most of the stretches I'm sloppy on or half-ass after a long tiring run. It's a 90 minute video but the hard yoga is under 30 minutes of it. 30 minutes of Balance and the rest is warmup/cooldown/light ab work. Just doing the vinyassa sequence

^^ What core exercises do you do? I'm sick of my pilates video and never do it anymore :/. When I goto my chiropractor one of my hips is about half an inch higher than the other, but that could be from terrible chair posture. (I will sometimes sit cross-legged in my chair or cross a leg)

9/19/2012 4:02:11 PM

not looking to limit anything. just looking to see what best practices are out there from those who have gone before me.

9/19/2012 4:36:13 PM

xfit has been really helping me with my running too.

9/19/2012 4:38:54 PM

I haven't raced in over two years, but have a couple of races planned for late october and early november i'm excited about. I've been running consistently for 12 years, i'm just one of those people who tend to not race very often at all. Now that i'm on the other side of 25, i'm motivated to start racing regularly again and get the PRs down before i'm an old man.

The last two months have gone well, with the last two weeks at 89 and 96. This is my last week of base building, probably a little over 100. After this week i'll keep it in the 90 range and start adding the track workouts and tempos. I'm just going to pick a random 5k at the end of next month to see how sub-15 pace feels before I set any direct goals for the next six months. For so long i've just been running for the hell of it, but its nice to be excited to run every morning again, feel like i'm in high school again.

9/19/2012 4:49:25 PM

With that kind of mileage are you looking at a marathon or half?
I felt good hitting 60 mpw last week, hoping to bump it up to 85 in the next month. My speed has been really bad lately so I'm hoping to just hit a 36:00 10k and a 1:20 half this year.

9/19/2012 7:47:57 PM

Good god.

What's your running schedule look like for the week?

9/20/2012 9:49:35 AM

I may run a marathon in the spring, but for now i'm just trying to build up the miles and get a good base. Now i'll drop it down a little and add the faster workouts. So i'll probably do a few road races and then run indoor track. Might try to run a marathon somewhere in february or march, but i'd like to run track races in the spring as well, march-july.

I ran a marathon back when I was 20 (i'm 28 now) and it went horrible. I was overconfident and thought I could run under 2:30 off of mostly talent. I bonked bigtime in the last 6 miles and ran 2:42. So i've been away from the marathon for a long time.

I'm planning to run short stuff for the next two years with maybe one or two marathons, and then in 2015 i'll really go after the marathon. My lifelong goal was to qualify for the olympic trials, and they've lowered the qualifying time to 2:19, so its going to be tough, but if I can stay healthy I think its doable.

My schedule is pretty simple in general. I do faster workouts or tempos on tuesday and friday, a long run (18-22) on saturday or sunday, and the other days are run at moderate to relaxed pace for 12-16 miles. Sometimes I do doubles where I run 8-10 miles in the morning and 8 or so in the evening, but a lot of the time I just end up running 15 miles in the evenings. The key, which took my stubborn self a long time to accept, is to not run "hard" more than 3 times a week, if not 2. So I don't go all out very often, even in workouts, which makes sense for most sports.

9/20/2012 2:20:37 PM

what about boston?

9/20/2012 2:42:31 PM

Is anybody else wait listed for Shut-In Ridge?

9/20/2012 3:08:37 PM

So my 10 training runs actually helped. Finished the Rock'n'Roll 1/2 Marathon in Denver at 2:04:13 (9:29/mi), about 5 seconds faster than my Myrtle Beach 1/2 Marathon I ran 7 years ago. I'm happy with that.

9/22/2012 4:29:31 PM