xkcd

by **el_loco_avs** » Wed Sep 16, 2009 10:47 am UTC

Hm. Anyone have any tips for running in the morning? Due to my new job I don't have time to run in the evenings anymore, which means most of the time I would have to run early in the morning right when I get up. I feel soooo much stiffer and.. well.. weaker when I run in the morning. I try to warm up and stretch more but it doesn't seem to help.

by **el_loco_avs** » Wed Sep 16, 2009 12:18 pm UTC

It feels like a muscle issue mostly. Like I've not warmed up enough. I can run fine before dinner for example.

by **Samsoneffect** » Wed Sep 16, 2009 12:21 pm UTC

el_loco_avs wrote:It feels like a muscle issue mostly. Like I've not warmed up enough. I can run fine before dinner for example.

True, but remember, you've also had lunch and ideally breakfast as well, so there's fuel in the tank as it were to run in the evening. Running in the morning, you've got pretty much nothing to run on. That being said, don't scarf down two meals worth and then run right away, but I'm sure you already knew that. :mrgreen:

by **VPeric** » Wed Sep 16, 2009 6:30 pm UTC

On the other hand, running in the morning means the fat stores will start getting used sooner - as, well, you don't have fuel ready in you. So, just go at your long-race pace and it'll be ok. And you'll get used to it eventually.

All that said, though, I still prefer evenings for running(/cycling/etc).

by **iblis.raeb** » Wed Sep 16, 2009 8:45 pm UTC

el_loco_avs wrote:Hm. Anyone have any tips for running in the morning? Due to my new job I don't have time to run in the evenings anymore, which means most of the time I would have to run early in the morning right when I get up. I feel soooo much stiffer and.. well.. weaker when I run in the morning. I try to warm up and stretch more but it doesn't seem to help.

Rub both your thigh and calf muscles with vigorous long strokes. This action will greatly warm your leg muscles with the localised attention and your entire body with vigorous motion.

Percutane is also an option to warm your legs; however, the product can be quite troublesome.

by **Izawwlgood** » Wed Sep 16, 2009 9:14 pm UTC

Friday, Sunday, and Tuesday I did 10 milers at about an 8, 830 pace. Monday and today I biked to work (25 miles round trip).

Marathons in a month so I'm a bit behind, but feeling good on those runs.

by **WholeLottaSean** » Wed Sep 16, 2009 9:55 pm UTC

el_loco_avs wrote:Hm. Anyone have any tips for running in the morning? Due to my new job I don't have time to run in the evenings anymore, which means most of the time I would have to run early in the morning right when I get up. I feel soooo much stiffer and.. well.. weaker when I run in the morning. I try to warm up and stretch more but it doesn't seem to help.

When I used to run in the morning it always helped to have some coffee/pro plus before going out

by **el_loco_avs** » Thu Sep 17, 2009 10:28 am UTC

Right now I just try to get some OJ or even coke (which i don't actually drink anymore) in my system before setting out. Just 5k runs for now. I'll try reab's suggestion tomorrow morning.

by **duckshirt** » Sun Sep 20, 2009 12:17 am UTC

Izawwlgood wrote:Friday, Sunday, and Tuesday I did 10 milers at about an 8, 830 pace. Monday and today I biked to work (25 miles round trip).

Marathons in a month so I'm a bit behind, but feeling good on those runs.

Is that Chicago?

I'm running a 10 mile race tomorrow... Last year, the race had about 500, but they're expecting 1000 this year, so my goal of finishing top 10 will be harder. I am also running a 10-mile race because my 5ks have been horrible this summer (for the first time in my life, I have been running the same events consistently slower than the previous year), and I want to see if I'm just more used to long distance races, or burned out in general. After all, this is the first year I'm not coming from a track season in the spring, but rather a long distance (25k) road race in May.

by **eekmeep** » Sun Sep 20, 2009 8:00 am UTC

Just ran for my second time since moving to Louisiana. Oh my, it is hot and humid here! (But also flat and sea level) There is something very cathartic about running and oozing like you do in this humidity. But I did really think the sea level would cancel out the heat/humidity. Not so much.

by **Samsoneffect** » Mon Sep 21, 2009 11:39 pm UTC

Alright, back to the intervals after a week off from a shin splint and a recovery week. The stats on this run, 41:39, 8.16 km. Feeling good.

by **iblis.raeb** » Mon Sep 21, 2009 11:54 pm UTC

My best run at the minute, according to Nike+, is on a ~4.43 km undulating track in 21'57" at a 4'57" pace that must become a 4'00" pace eventually.

by **Felstaff** » Tue Sep 22, 2009 5:49 pm UTC

This is mainly for my own benefit of logging improvements. When I first started running, I managed 2.2k at 10kph. Which, as anyone knows, is more of a canter than a run. But that was three months ago. And it nearly killed me. Now I can run 3.2k (2 miles) in 14:30 (~12.5kph). And my physiotherapist is trying to get me geared towards 5k running, instead of just 3.2k. (this is all done on one them fancy running machine majiggers, with the incline set to 0.0-1.0) I hate it; I like the rowing machine best (I wish they had canoeing machines, so I could at least see where I was going).

Anyway, as from today, I'm going to try to achieve a 5k run, with attempts 3-4 times per week. Edit: ha!

My results:

22/09/09: 3.5k - 17 minutes 30 seconds - Treadmill
23/09/09: 4.2k - 21 minutes 54 seconds - Treadmill
05/10/09: 5.0k - 32 minutes 00 seconds - Treadmill
06/10/09: 4.0k - 21 minutes 48 seconds - Treadmill
13/10/09: 5.0k - 26 minutes 32 seconds - Treadmill
14/10/09: 5.0k - 25 minutes 12 seconds - Treadmill
19/10/09: 5.0k - 27 minutes 48 seconds - Treadmill
Three year hiatus! woo!
22/07/12: 5.0k - 34 minutes 57 seconds - Park
23/07/12: 2.5k - 15 minutes 12 seconds - Park
28/07/12: 7.2k - 47 minutes 00 seconds - Park
29/07/12: 5.0k - 32 minutes 05 seconds - Park
02/08/12: 5.0k - 32 minutes 05 seconds - Park
04/08/12: 5.0k - 29 minutes 00 seconds - Park
05/08/12: 5.0k - 28 minutes 44 seconds - Park
Spinal injury! Ouch!
08/09/12: 10k! - 74 minutes 57 seconds - Riverside
09/09/12: 5.0k - 32 minutes 06 seconds - Riverside
10/09/12: 5.0k - 29 minutes 08 seconds - Riverside
12/09/12: 5.0k - 29 minutes 27 seconds - Riverside
13/09/12: 5.0k - 28 minutes 48 seconds - Riverside
22/09/12: 5.0k - 30 minutes 04 seconds - Selsey
23/09/12: 5.0k - 28 minutes 20 seconds - Selsey
06/10/12: 5.0k - 28 minutes 15 seconds - Park
07/10/12: 5.0k - 27 minutes 59 seconds - Park
13/10/12: 5.0k - 28 minutes 36 seconds - Park
14/10/12: 5.0k - 26 minutes 53 seconds - Park
27/10/12: 5.0k - 26 minutes 58 seconds - Park
17/11/12: 5.0k - 28 minutes 59 seconds - Park
18/11/12: 5.0k - 28 minutes 21 seconds - Park
24/11/12: 5.0k - 26 minutes 55 seconds - Park
07/12/12: 5.0k - 26 minutes 35 seconds - Park
28/12/12: 6.0k - 37 minutes 00 seconds - Riverside
05/01/13: 5.0k - 28 minutes 19 seconds - Park
06/01/13: 5.0k - 26 minutes 54 seconds - Park
13/01/13: 5.0k - 28 minutes 35 seconds - Park
19/01/13: 5.0k - 28 minutes 16 seconds - Park
02/02/13: 5.0k - 25 minutes 28 seconds - Park
03/02/13: 5.0k - 23 minutes 57 seconds - Park - Personal Best!
23/02/13: 5.0k - 24 minutes 06 seconds - ParkRun

by **Samsoneffect** » Tue Sep 22, 2009 8:11 pm UTC

Felstaff, if you go back a page, I posted a link with an interval program that's designed to get you up to 5K, or 8 or 10 when you're ready for those, maybe you'd like to check them out? That's what I'm doing to work myself up to the 10K.

Also, boosting your speed and distance that much in three months is pretty terrific, I had about the same jump. I started at one mile in 8:45, now I can probably cut 5K in around 22 minutes, and a 3K in 11:45 or so.

Also:

Felstaff wrote:I like the rowing machine best (I wish they had canoeing machines, so I could at least see where I was going).

I had to steal a chuckle at that. Maybe they should put front-view mirrors on the rowers?

by **el_loco_avs** » Thu Sep 24, 2009 7:57 am UTC

Morning runs seem to be going better. It's hard at the start but I can get a decent time going now. Quickest post-injury 5k so far. 27 mins. I'm not really pushing very hard yet though.

I need to get used to running 8+ k in the weekends or something.

by **Taiyo** » Thu Sep 24, 2009 6:36 pm UTC

This probably isn't going to be big for all your hardcore runners out there but I'm totally thrilled and just wanted to proclaim: VICTORY!

I've always hated running, probably because my entire life I'd get winded before 1/4 mile was up. I started this whole "Learn to run" program in March/April-ish and had a few setbacks from getting sick for a couple of weeks...but last night for the first time in my life, I finally ran for 30 minutes straight! (30:12 minutes 2.65 miles according to my Nike+ thing)

I am shocked! It worked! I didn't die!

It feels really weird to feel like running a 5k or 10k isn't out of reach and that maybe I could really one day run a mile in under 10 minutes (humble goals, I know). I guess I'll have to figure out what the next step is, but now I feel like I can really say "I run" without feeling like I'm faking it.

The other thing I just wanted to say is that you guys are really positive and awesome, even if I'm not in the same class, and as silly as it sounds, at about minute 22 I wanted to quit but I said to myself, "If you make it to minute 30 you can actually finally tell the xkcd guys that you made it, so you can't quit now!", so thank you! :lol:

by **iblis.raeb** » Thu Sep 24, 2009 8:50 pm UTC

Taiyo wrote:This probably isn't going to be big for all your hardcore runners out there but I'm totally thrilled and just wanted to proclaim: VICTORY!

I've always hated running, probably because my entire life I'd get winded before 1/4 mile was up. I started this whole "Learn to run" program in March/April-ish and had a few setbacks from getting sick for a couple of weeks...but last night for the first time in my life, I finally ran for 30 minutes straight! (30:12 minutes 2.65 miles according to my Nike+ thing)

I am shocked! It worked! I didn't die!

It feels really weird to feel like running a 5k or 10k isn't out of reach and that maybe I could really one day run a mile in under 10 minutes (humble goals, I know). I guess I'll have to figure out what the next step is, but now I feel like I can really say "I run" without feeling like I'm faking it.

The other thing I just wanted to say is that you guys are really positive and awesome, even if I'm not in the same class, and as silly as it sounds, at about minute 22 I wanted to quit but I said to myself, "If you make it to minute 30 you can actually finally tell the xkcd guys that you made it, so you can't quit now!", so thank you! :¡This cheese is burning me!:

Fantastic post‼...

I felt the exact same about running when starting off.

Bragging rights are a great motivator

by **Samsoneffect** » Thu Sep 24, 2009 9:34 pm UTC

Awesome to hear, Taiyo, keep on rockin'! And don't forget, that 10-minute mile, you can run a much quicker pace over that shorter distance, so that target may not be as far off as you think. I actually started the summer at an 8:45 mile, end of April, now I'm at 5:53, so you can make some huge gains in pretty short order.

As for me, decided to eschew the interval training for some speed work.

1K: 3:23.15.

by **el_loco_avs** » Fri Sep 25, 2009 10:21 am UTC

Taiyo wrote: VICTORY!

awesome! hi5!

It's all about small steps and attainable goals!

by **Felstaff** » Fri Sep 25, 2009 4:20 pm UTC

I've stopped running because a twinge in my knee didn't go away after the last attempt and now it actually hurts quite a bit. I'm going to go and get my stride filmed at some store in London, where they will be able to confirm I run like the lovechild of Hugh Grant and an ostrich (I land on the outside of my heel, and then my feet splay outwards; totally the opposite to normal people). Then they can find me a suitable pair of running shoes. Like all the physios at work have told me; injury is inevitable without proper footwear. Dammit.

by **PictureSarah** » Fri Sep 25, 2009 4:40 pm UTC

It's true. My left knee was killing me after every single run, and then I bought a new pair of running shoes, and the pain magically disappeared within 2 workouts. Made me much more inclined to run.

by **UmbralRaptor** » Fri Sep 25, 2009 8:20 pm UTC

I avoided knee pain by changing my stride, landing more on the balls of my feet. Is this good/bad, and can it help others?

by **iblis.raeb** » Fri Sep 25, 2009 8:34 pm UTC

I avoid knee pain by running long and hard enough that my body releases natural opiates that dull any pain.

by **iblis.raeb** » Sat Sep 26, 2009 1:10 am UTC

Pulled a best today at a 4'52" pace over 4.45 km according to my Nike+ wristband and a 4'53" pace over 4.44 km according to the Nike.com website displayed uploaded data... so does that mean that the wristbands display drops fractions and the web site rounds?

by **Samsoneffect** » Sat Sep 26, 2009 4:52 pm UTC

Dammit man, shin splints are back with a vengeance. Any kind of impact is at least slightly painful, and running is no way no how. So getting onto the elliptical instead, since the impact is much much lower.

Anyone have advice on how to treat shin splints? I take a rest week, but it seems to never be enough, nor does wrapping it when not in use. I'm trying to improvise ice packs since I don't have a proper one. THis is getting mighty annoying, and I have a race in three weeks.

by **Nath** » Sat Sep 26, 2009 6:50 pm UTC

Samsoneffect wrote:Anyone have advice on how to treat shin splints? I take a rest week, but it seems to never be enough, nor does wrapping it when not in use. I'm trying to improvise ice packs since I don't have a proper one. THis is getting mighty annoying, and I have a race in three weeks.

Can't help with the shin splints, but bags of frozen peas or corn make excellent, cheap ice packs. Just don't eat them later

.

by **Izawwlgood** » Sat Sep 26, 2009 7:04 pm UTC

Sophie had this question earlier;

Freeze a bunch of dixie cups about 3/4 full, and when they're frozen, peel the cup down a bit (like a banana) and rub the cube into your shins.

Also stretch.

by **3.14mp** » Sun Sep 27, 2009 4:17 am UTC

I'm a high-school xc runner, running six times a week, and competing 1 or 2 times a week.

My current PR is 22:11 for the 5k. (However, this was at the end of last season... my last race was run at 23:57.)

My goals for the remainder of the season are to break 22 minutes, and run the state meet as part of the varsity team.

Sadly, I've been feeling miserable for various reasons for a while, and I don't know how fast I'm going to be bouncing back. (Shin splints, knee pain, neck pain, back pain, and now (hopefully not, but entirely possibly) a god-awful cold.) I'm hoping that my constant ice baths will cure my shin splints, and that the possible cold turns out to be terrible allergies.

... you'll probably be seeing a lot of me on this thread. I like running far too much.

by **iblis.raeb** » Sun Sep 27, 2009 5:32 am UTC

3.14mp wrote:I'm hoping that my constant ice baths will cure my shin splints, and that the possible cold turns out to be terrible allergies.

um... slight chance that the ice baths are responsible for the cold‼

by **3.14mp** » Tue Sep 29, 2009 11:28 pm UTC

iblis.raeb wrote: um... slight chance that the ice baths are responsible for the cold‼

I only take ice baths in warm weather, and I always make sure to dry off after, but I guess that it probably didn't help. :-|

by **el_loco_avs** » Wed Sep 30, 2009 12:43 pm UTC

When I got a slight case of shinsplints when I started out I just made sure not to strain myself more... and rubbed them down a lot with something like tiger-balm.
That lessened it and it eventually faded completely.

by **spudtheimpaler** » Wed Sep 30, 2009 3:59 pm UTC

I feel obliged to point out that shin splints are one of the major reasons I doubt I will ever become a running nut, and ice baths as a cure? another damned good reason!

by **icenine** » Wed Sep 30, 2009 5:08 pm UTC

Finally got back to running again after nearly half a year of not running... schoolwork makes such a convenient excuse to slack off :oops:

I'm even worse than I was before, and will probably take it slow for now, since I have another major exam in November. I feel so lucky I don't have injuries, though.

Looking forward to it!

by **el_loco_avs** » Sat Oct 10, 2009 9:21 am UTC

Good luck with with rebuilding that fitness.

I've recently taken up Wii Fit as a way to cross-train. Some of that stuff gets pretty tough actually :mrgreen:

MY shoulders are sore

by **Izawwlgood** » Sat Oct 10, 2009 2:21 pm UTC

Marathon tomorrow

EDIT: 12 minutes faster then last year, still shy of breaking 4. Feel better then last year as well, sore as opposed to paralyzed.

by **el_loco_avs** » Tue Oct 13, 2009 10:52 am UTC

Woah. Great job man!

by **duckshirt** » Tue Oct 13, 2009 4:48 pm UTC

Nice... I was too busy last weekend to make it down to watch, but I kind of want to run it next year.

by **3.14mp** » Wed Oct 14, 2009 12:39 am UTC

sprained my ankle last week.

It wasn't too bad, so I've been walking on it for the last couple of days. I did a short run today (probably no more then 20 minutes) and it was incredibly sore. I used a compression sleeve for the first four days, but since the swelling has almost entirely stopped, I've stopped wearing it.

Anybody have any tips on how to get me back on my feet as soon as possible? It would be much appreciated! :mrgreen:

by **iblis.raeb** » Wed Oct 14, 2009 1:02 am UTC

3.14mp wrote:Anybody have any tips on how to get me back on my feet as soon as possible? It would be much appreciated!

Stay off your feet for as long as possible.

Remedial massages are great although very painful (must have a quality masseuse/masseur for remedial).

...and get plenty of sleep‼

by **Nath** » Wed Oct 14, 2009 1:44 am UTC

3.14mp wrote:sprained my ankle last week. It wasn't too bad, so I've been walking on it for the last couple of days. I did a short run today (probably no more then 20 minutes) and it was incredibly sore. I used a compression sleeve for the first four days, but since the swelling has almost entirely stopped, I've stopped wearing it.

Anybody have any tips on how to get me back on my feet as soon as possible? It would be much appreciated!

I recently sprained my ankle. It's been over a month, and it's still not 100% (but pretty damn close). Made a snapping sound, but I could walk on it right away. These things should be treated carefully; it's pretty easy to turn a few-week-long inconvenience into a life-long inconvenience. In the first few days, RICE. Take ibuprofen until the swelling goes down. Avoid serious activity, but do ankle mobility exercises and some ultra-short runs if it doesn't hurt. As you return to activity, consider taping or bracing it; I've been using athletic tape, because those braces are uncomfortable and don't provide much support anyway. Use pain as a guide for deciding how much intensity your ankle can take; if something hurts, stop.

To stay in shape in the meantime, do something low-impact, like swimming. I got back to weight training pretty soon after my injury, but took my time ramping up the intensity of my judo. I'm still taping it and being careful, but I can get thrown around now without pain or worry. No leg-locks yet, though.

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