I'm not sure how you train to go fast on distance. You can't really push that kind of hard when you have to think an hour or hours ahead. At the same time if you have energy to sprint at the end and don't feel awful you probably could've stepped it up more.

Also people do races for fun and aren't pushing themselves to crazy pain. Some people will go balls to the wall and tryhard on a Disney or Vegas course, but then what's the point of doing those if you head up early and are a hermit not having fun until postrace, or going in to race and then flying right back out. (People do this, I do not understand)

3/31/2013 11:54:33 PM

Registration just opened for the Raleigh Rock & Roll half (April 13, 2014), they have an april fools day special sale for $55

http://runrocknroll.competitor.com/raleigh/register

I guess I'll go ahead and register for a race more than a year away

4/1/2013 10:22:21 AM

I got bugged to sign up today. At least its a cheap run.

Better get them hills in!

4/1/2013 3:33:33 PM

any of you runners use the CEP shin compression sleeves or another brand of compression sleeve?

4/5/2013 10:46:10 AM

I've been using the CEP compression socks, mostly with recovery. I've gone on a few runs with them and they seem to really hold up well and minimize my shin splint pain in my lower left leg during runs. Plan to use them on the Cooper River Bridge Run 10k tomorrow morning despite my lingering pain.

I've been running several miles every third day since then & rest/ice like crazy in between. I signed up for the run over a month ago when I wasn't having as much pain, so I figure I can just suck it up and tough it out for this one last run before I give my body enough rest to finally recover.

4/5/2013 10:52:22 AM

My week 4 jump was hell. By the end of it my lower back was starting to hurt. I haven't run since but I think I'll pick it back up next week. I'm so out of shape.

4/5/2013 10:59:41 AM

^^do you use the actual sock or the heavier shin/calf sleeve?

4/5/2013 11:02:32 AM

this week has sucked for me as well.

I have a mild strain in my right ankle So I've been icing and resting it. There's still some pain so I haven't ran on it since I tried Monday night and that was a disaster. It hurt way too much. This is the same pain I had last June in my left ankle and I said to take time off.

I feel like I was just starting to make some major progress and now I hurt my ankle. So on the list of things I need to focus on strengthening I'll have to add Ankles

4/5/2013 11:03:08 AM

^^The socks. I have a different brand sleeve I got from Academy that I also use. It's not nearly the quality of CEP or covers as much of the leg, but it works well for runs.

4/5/2013 11:05:50 AM

^^ How'd you sprain it?

May be worth looking into aqua jogging. It's supposed to keep you from losing a lot if you have to take time off. I have a floater that wraps around the waist, but ended up getting lucky with my injury and not trying it.
http://pfitzinger.com/labreports/water.shtml


I ran a half mile in my loafers (to the canes game when it was raining), and my shins are sore. My shins almost never get sore :/

4/5/2013 1:24:51 PM

i'm wondering if i should invest in new cleats to help alleviate my shin splints. I have insoles in my current pair, but they are low top cleats. would mid or high tops with better ankle support help? especially now that i'm playing multiple times a week.

4/5/2013 1:35:43 PM

I think it's from a number of things. I really ramped up my running--after having a busy fall season I declared a vacation from running to rehab my IT band for most of December and only did 18 miles for the month and then once January rolled around I got back on track and did 55 miles, then 64 miles in February, and 97 miles in March.

Just to note last November I did 62 miles, so I thought I wasn't ramping up that much. but I guess I did a lot more miles than my body was really ready for.

It was a little tender and I pushed it all Sunday and Monday moving to a new place.

And my shoes have about 380 miles on them. Which I don't think is a lot but maybe it is. I'm an under pronator (supinator) so I wonder if my shoes are shot and aren't giving me enough shock absorption. I've been wearing the Saucony Guide 5s

[Edited on April 5, 2013 at 2:00 PM. Reason : strain not sprain]

4/5/2013 1:58:49 PM

I supinate as well. Seems to wreck havoc on my feet and my left knee caves in slightly (doing one legged squats with resistance to try to correct it).

Yeah I switched to my old shoes. Pure Flow 2s sucked - I ran the full in my Pure Flow 1s that I was supposed to throw away a month ago. Still using them. I'm giving the 2s one more go this weekend, but if they don't work out they're fired.

4/5/2013 4:10:57 PM

I tried the Guide 5's, they look great on paper, but after one or two runs I experienced acute pain in my calves, shins... I think they'd be great for lighter ( =<170lb ) mid/forefoot strikers though.

I used to run in Mizuno Inspires, but switching to Brooks has taken my running to another level. The ride doesn't feel as responsive compared to Mizuno's but after the runs I feel less pain and recover faster

4/5/2013 11:37:55 PM

I use CEP but it's probably just for the placebo effect

4/5/2013 11:38:52 PM

What are some other triangle running areas that rival Umstead in quality?

4/6/2013 1:18:59 PM

Crabtree Creek - mostly flat but some areas have some moderate/short steep hills. It connects to a lot of things - you can get to art museum (and Umstead) and shelly lake, and big boss brewery is ~half mile away.

Tobacco road is nice if you want a fairly linear trail. I usually start in the Cary entrance with the bathrooms. The trail runs on a very subtle slope. Downside is no running water anywhere.

Lake Johnson is a pretty nice and busy trail. 3mi paved and 3mi unpaved side. The paved side has a nasty set of hills for ~1 mile. I've heard Umstead's Turkey Creek is worse

Lake Pine is a 2 mile paved trail off 64/lake pine. Mostly flat, scenic, and a bunch of turtles hang out in the lake.

4/6/2013 2:28:29 PM

Finished the Bridge Run about 2 1/2 minutes better than last year. Time was 52:29 & didn't manage to stop at all. I was very surprised I was able to manage that given the lingering pain in my lower left leg. May have even improved on that time if we didn't go to the bars in Mount Pleasant last night & actually slept for more than 2 hours. Other than that, the weather for the run was PERFECT!

4/6/2013 7:41:36 PM

Well after last week's speedbump, I'm happy to report I just re-finished Week 4 Day 1. No major pain and was able to finish the last run set with a little effort. I'm glad I took a week off and I'm even gladder I didn't use it as an excuse to give up.

4/8/2013 1:08:56 PM

^^ Were you wearing any State gear? I saw tons of it on Saturday.

4/8/2013 1:33:31 PM

Just a pair of black NC State shorts during the run. If I run it next year, I'll probably wear more red.

Hanging out in Charleston always makes me wonder why I didn't consider going to school at CofC or want to live there. Almost mindblowing how there are so many hot chicks! I may consider trying to just move there at some point and work from there 3 days/week, then drive to Columbia for the other 2 days.

[Edited on April 8, 2013 at 1:44 PM. Reason : ]

4/8/2013 1:37:29 PM

^^^^^
Lake Johnson has been my go-to for as long as I can remember.

But yes, Turkey Creek may be the most challenging I've ever run.


I'll check out the others you listed soon, thanks.

4/8/2013 2:52:06 PM

^^

You from SC? I grew up near Wilmington...so I got my fill of hot beach girls growing up...but I definitely agree with you...especially if you grew up in SC.

I'm engaged...and it can be a daily struggle to not go back to the single life.

4/8/2013 3:06:40 PM

Lived in MB for middle/high school. Applied to CofC & Clemson in addition to State, but I really needed to get away and State had the major I wanted. I had only visited Charleston once prior to applying and really had no idea what it all had to offer. Knowing what I know now after having visited several times, it'd be hard pressed to pass up. But I have a gf too and I can really see how tough it is.

4/8/2013 3:18:28 PM

All the pollen (allergies) have just killed me the last 3 weeks. Running has gone from 5-8 mile runs at a solid 8-8.5 minute pace...to barely making it a mile without a wheezing, mucous fit.

4/8/2013 4:17:27 PM

Allergies crippled me last year - antihistamines stopped being effective. Finally saw an allergist and got shots. Got a shitload of shots (induction phase, it sucks), but otherwise it's supposed to be monthly for a few years. Most insurance covers the shots completely, and had to co-pay the first visit for allergy test.

3 weeks of shots and I could breathe through my nose again. After awhile I snotted up less on normal runs, but I am snotting up a bit now. :/

4/8/2013 4:34:17 PM

Actively focused on controlling my breathing this run and I breezed through it. Holy hell what a difference that makes.

Mild Achilles pain in the left foot though, I think i'll go to an actually running store and get fitted for some actual running shoes since it appears as though I'm sticking with this (I was looking forward to my Friday run *during* today's run )

4/10/2013 2:52:00 PM

After a week off (weather, my phone dying, life, etc.) Week 5 day 1 complete.

Running at dusk is nice, cool, but the street I run on is hilly as fuck. Killed my pace but I didn't stop.

4/18/2013 8:57:26 PM

Nice. Not many places that aren't hilly. And it'll stay stupid hot (past midnight) in the summer.. no escape.

Last minute charity entry in the tar heel 10. No death hill split time though . I'd be ill-prepared for sprinting up a nasty hill though.

I've been working on arm swing. Been using http://www.youtube.com/watch?feature=player_embedded&v=mjClr7VoVSw as a reference minus the bands. Really helped with general economy. I was rotating and pushing arms forward.

4/18/2013 11:48:02 PM

I had my second run since my ankle injury yesterday. Mild fatigue set in as I was finishing up. I thought maybe all the cross training I did would offset that since I wasn't allowed to run for two weeks, but it didn't. I got through it and I have until May 5th until the Broad Street 10 miler. After which I'll focus mainly on my training for a half in June.

I feel like my body is betraying me by getting injured whenever I'm doing really well with training. I'd like to blame that with having the first 28 years of my life filled with laziness but I know it's because I've made poor choices what it comes to my training plans, like not incorporating enough strength and weight training and not being consistent or ramping up so many miles in such a short time... yeeeeeah not the best of ideas....

4/19/2013 11:00:12 PM

Quote :

"ramping up so many miles in such a short time"

That's probably the one you should really blame running injuries on

4/19/2013 11:03:19 PM

watch out for bombs

4/19/2013 11:54:06 PM

^^^

An injury / being sick will impact you after its 'over'. Try to make your distance goal but at a slower pace. Be realistic with what you think your body will take at the moment. I'm stubborn with getting to a race even with setbacks, but have had to jump ship on unrealistic finish times.

Have your injuries been acute or something that builds up with run form? If its the latter seriously find a coach. I've had major injuries every 6 months to a year come up and have had my form looked at. As frustrating as injuries are at setting me back (I'm looking at you plantar fasciitis), my form was a disaster and it was good in the long run. (Har)

4/20/2013 10:45:22 AM

Week 5 day 3 complete! 20 minutes nonstop and I feel great! I was kind of worried about jumping from 8run/5walk/8run to 20 minutes straight but it wasn't bad at all. Felt like I could keep going.

4/23/2013 2:35:36 PM

Took 3 months off from real running (Knees were killing me)...did 7.1 miles on Glenwood/St.Marys/Hillsboro/Oberlin at about an 8:30-8:45 pace...was doing great til I tripped on the sidewalk and went flying into a rose bush. Tore my leg up pretty bad and jerked my back...ahh, the joys of running!

4/24/2013 2:21:52 PM

^ Hah! I tripped on Boylan last winter.. can't even say I tripped on anything just decided to fall over

Looking into the triathlon world.. good god bikes are texas. Got reamed from taxes this year and a friend is getting married, and I broke my garmin watch yesterday. Think it might break my bank

4/24/2013 2:32:27 PM

More embarrassing b/c the homeowner and her dog saw...and she freaked out b/c I was all bloody...

4/25/2013 4:22:04 PM

Ah bummer. At least the dog won't tell anyone! My worst was randomly taking off on a sprint to finish up a run, and falling 40 feet later right in front of an old lady.

I'm trying out I'm getting plantar in my left foot this year.. right one last year sigh. Actually trying to ice it down this time.

4/25/2013 9:35:01 PM

Quote :

"Looking into the triathlon world.. good god bikes are texas."

Coincidentally, this is the exact moment my triathlon career ended.

4/25/2013 9:37:12 PM

Woo, I actually made it 5K distance in my 30 minute run/walk! 3.11 miles in 33 minutes. (I know it's not super, but it includes 15 minutes of walking so I think my run pace is pretty good). Once I'm done with this "Couch to 5K" app I'm going to switch to a generic pedometer that I can toggle when I start/stop running instead of including the warm-up and cooldown.

4/26/2013 10:24:21 AM

nice job man. Once you can run 3 miles consistently, you will see your mileage gains (if you want) go up quickly.

4/26/2013 11:09:33 AM

Probably so, once it gets really hot I'll probably stop running at lunch and run after the kids are in bed at night so I could run longer. Right now I'm really hurting for time since I need to get back to the office and get a quick shower.

Shit I had no idea I would enjoy running this much.

4/26/2013 11:19:20 AM

Grats on the 5k! I ran my first 5k at that pace.. that's pretty good for a run/walk.

You can get acclimated to the heat but it will slow you down.

If you can get some time between work and home, there are plenty of PM run clubs that are fun/social. The majority of people there run a 3 at all paces. Nog's is the most popular but there are less crowded ones.

But getting to 3 is great. There are a ton of goals / other things you can do from there

4/26/2013 1:03:40 PM

Ran my first 5k last weekend and made it without any walking (which was my biggest goal). My time was 30 min exactly, which was what I wanted. First couple miles I did in just under 10 min pace, but the last mile was into the wind and of course I was tiring a bit.

Now I just want to get used to running that kind of distance consistently and then increasing my pace slowly. Not too interested in running much further. I get bored.

4/26/2013 1:06:35 PM

Nice.. speed is definitely an option too. I'm working on speed this year and some cross stuff. I completely neglected my upper body.

I can't explain how running longer distances is fun, it just ends up blurring. The miles sort of melt away.

So another way to help on pace / keeping consistent is doing different types of runs.
Trackwork (laps with rest between) or fartleks (run 2 mins fast / 1 walk/jog) are good for speed. Doing 1/4 mile repeats / walks down a big hill increases both endurance and speed. They also let you adapt to the mostly hilly trails in the area. They should wear you out, but in a different way so its kind of neat to look forward to. Don't overdo it or injuries will start to pop up

4/26/2013 1:18:03 PM

Week 6 Day 2 done!

4/30/2013 1:51:26 PM

3 more weeks!

5/1/2013 10:15:15 AM

If any of you runners wanted a Camel-Back, what models would you choose? I need a b-day gift for my wife, and she mentioned she wanted a camel-back.

5/2/2013 9:03:35 AM

She wants it for running?

I have a 100oz MULE model, but I use it for hiking/long mountain bike rides. I wouldn't want even the smaller capacity models hanging on my back.

For running, she is better off with a fuel belt http://www.amazon.com/FuelBelt-4-BB-Bottle-Belt/dp/B002OLWX7Q They are much more comfortable for running because the weight is on your hips, not your shoulders. To be honest, though, even that is overkill unless you are doing some marathon training. On any runs less than an hour and a half, you will get plenty of hydration just drinking before and after the run.

5/2/2013 9:18:31 AM

It helps me to have water on my 40 minute runs because I may have some mild asthma (I was on an inhaler years ago) and little sips keep my airways moist.

I use this: http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds/handheld-thermal-lite-20oz

It also has a small pouch for my car key so I don't have to have that thumping around in my pocket.

[Edited on May 2, 2013 at 9:44 AM. Reason : .]

5/2/2013 9:44:09 AM