Official inaugural Tower of Terror 10 miler thread. September 29, 2012

[miker1251]

I need some advice on how to manage side aches. I notice if I drink much before I run I get a BAD one. Also, as I have been increasing my distance they are becoming more frequent. Am I just pushing too hard? Not going into the run hydrated enough?

Todays run... I went 4.28 miles in 53 minutes... including the warm up and cool down time. Obviously not quite where I want to be...but getting there I just think I was doing better today before my side ache really kicked in and want to figure out how to manage it. Running is new to me. Prior to signing up for the ToT 10 miler I was very inactive.

TIA

It sounds as if you are experiencing side stitches. Runners World has a good article about them and how to prevent (http://beginners.runnersworld.com/2009/08/how-do-i-get-rid-of-side-stitches.html). As always, if the pain continues or gets worse, see a doctor.

 

[PrincessV]

He was kind enough to run the first mile with me last night (probably just to count how many F-bombs I could drop)...I was doing 3 and he was out for 4...he took off at my walk break and caught back up with me for my last half mile or so and encouraged me for those last few minutes. And all I wanted to do was punch him

I'd be ready to punch him, too! I seriously don't know how you do it - I think our heat is bad and then see what you and some friends of mine in TX deal with... so much worse!

So should the hill be my workout or just a part of it?

I make mine part of a short run, but I also have a temperamental Achilles that needs to be babied. I do around a mile in a local park, then go over my hill (bridge, actually - we don't have many hills!) once or twice, and finish whatever's needed to get to 3 miles. I think it depends on your hill height and length, too - my bridge is tall enough to allow tall sailboats to pass underneath and almost a mile in length, so twice over is quite a workout.

On the days I don't run, what can I do that won't stress my legs?

I stick to non-impact strength work on my non-run days. Yoga, pilates, ballet, walking, resistance band, etc.

 

[AnotherPrincess]

Question about hill work: will a hilly gravel trail suffice?

 

[DisneyRunner2009]

Just checking in with a ten mile run, today. I got out at 6:30 am, before the heat kicks in for the next few days.

Question about hill work: will a hilly gravel trail suffice?

Yep, that should be fine. I like to change up my running surface, as to avoid overuse injuries.

 

[poohbear8]

Just checking in with a ten mile run, today. I got out at 6:30 am, before the heat kicks in for the next few days.

Good Job!!

 

[Cripey]

My trainer just emailed over my running schedule leading up to ToT...it "officially" starts on monday, but I'm still trying to get some mileage in this week to hopefully further acclimate myself to the heat that is upon us. I have several weeks of 3-mile-monday's so I may give myself a break and head to the gym for some of those while they last just to get out of the sun. I can't seem to stand any more than 3 on a treadmill though.

Did anyone else see that runDinsey posted the shirt design for the W&D half yesterday...I wish they would post ours!!!

 

[UGAFan0829]

For those of you who train using intervals, I'm curious as to how you maintain your endurance for straight running. I should finish up C25K this week and plan to start training for ToT next, but since I'm using intervals that call for a very short amount of running, I'm worried that I'll lose my endurance for being able to run 30-45 minutes straight. Someone else suggested I find a different training plan, but I don't know what kind I would use. Anyone have any feedback on this?

 

[annmarieda]

For those of you who train using intervals, I'm curious as to how you maintain your endurance for straight running. I should finish up C25K this week and plan to start training for ToT next, but since I'm using intervals that call for a very short amount of running, I'm worried that I'll lose my endurance for being able to run 30-45 minutes straight. Someone else suggested I find a different training plan, but I don't know what kind I would use. Anyone have any feedback on this?

I too just finished up the C25k... and I was a bit stumped. Even starting with the current day on the ToT schedule (for beginners) it seemed like I was going to step back if I even went to the 30/30 interval. I gave it a bit of thought and ended up continuing on with the same program to the 10k with the idea that I would make sure I was getting the long runs in on the weekend like planned. Funny thing though...thus far all the miles have been pretty dead on with the C25k. My last run was over 4 miles... so by sat, I think that I should hit the scheduled 5 miles.

 

[annmarieda]

It sounds as if you are experiencing side stitches. Runners World has a good article about them and how to prevent (http://beginners.runnersworld.com/2009/08/how-do-i-get-rid-of-side-stitches.html). As always, if the pain continues or gets worse, see a doctor.

Thanks so much! That was a perfect read! I will try that next time.

 

[PrincessV]

My understanding of intervals as used in the Galloway fashion is that taking the walk breaks early and often increases endurance. The idea isn't to boost speed, but to go the ever-increasing distance and do so without feeling dead at the end. My experience has been that I can do much longer run intervals with fewer and shorter walk breaks for a shorter distance, but in order to go long more comfortably I make the run intervals shorter in duration and the walk breaks more plentiful.

Here's a real-life example:

Last night, I did 2.5 miles taking a 30-sec walk break at the end of mile 1, end of mile 2, and somewhere in the last half-mile. Avg. pace wound up being 12:16/mile.

Last week, I did my longest distance yet, 7+ miles, doing 1:00run/:45walk intervals from the start. By doing the walk breaks early on, I had plenty in me at the end to skip some walk breaks in the last few miles and finish strong. Avg. pace was 12:46/mile, with my pace during the run intervals in the 10:00-11:00/mile range and walk breaks in the 14:00-15:00 range.

 

[wellesleyprincess]

Just realized today is the 90 day mark! 3 months to ToT!

 

[poohbear8]

My understanding of intervals as used in the Galloway fashion is that taking the walk breaks early and often increases endurance. The idea isn't to boost speed, but to go the ever-increasing distance and do so without feeling dead at the end. My experience has been that I can do much longer run intervals with fewer and shorter walk breaks for a shorter distance, but in order to go long more comfortably I make the run intervals shorter in duration and the walk breaks more plentiful.

Here's a real-life example:

Last night, I did 2.5 miles taking a 30-sec walk break at the end of mile 1, end of mile 2, and somewhere in the last half-mile. Avg. pace wound up being 12:16/mile.

Last week, I did my longest distance yet, 7+ miles, doing 1:00run/:45walk intervals from the start. By doing the walk breaks early on, I had plenty in me at the end to skip some walk breaks in the last few miles and finish strong. Avg. pace was 12:46/mile, with my pace during the run intervals in the 10:00-11:00/mile range and walk breaks in the 14:00-15:00 range.

Thank you for the examples! I have been reading books, websites, and watching You Tube videos and finally am starting to understand this whole running thing!

I stopped by the running store last night to inquire about what type of shoes I might need soon since my knee has been bothering me. Much to my surprise, they suggested a new shoe and said I no longer need the stabilizing shoe they suggested years ago when I had PF. I am not 100% sure I love this new shoe, but was kind of happy I had "worn" out a shoe. I can finally say "I am a Runner!"

 

[PrincessV]

Just realized today is the 90 day mark! 3 months to ToT!

Oh my, it is!!!

Thank you for the examples! I have been reading books, websites, and watching You Tube videos and finally am starting to understand this whole running thing!

My pleasure! I've been training for distance only since this Jan., and I'm finally starting to see in action all of the stuff I've been reading and watching, too. It's neat to have moments when I think, "OH! So this is what ______ meant about _______!"

I can finally say "I am a Runner!"

That you are! Out of curiosity, what did they switch you to? Even having found my "perfect" shoe, I'm endlessly fascinated by running shoes and their technology. Really, I could read shoe reviews for hours, lol!

 

[annmarieda]

Thank you for the examples! I have been reading books, websites, and watching You Tube videos and finally am starting to understand this whole running thing!

I stopped by the running store last night to inquire about what type of shoes I might need soon since my knee has been bothering me. Much to my surprise, they suggested a new shoe and said I no longer need the stabilizing shoe they suggested years ago when I had PF. I am not 100% sure I love this new shoe, but was kind of happy I had "worn" out a shoe. I can finally say "I am a Runner!"

Now...worn out? What do you mean exactly. I am so new to running, but I have heard this said before... but am not sure what it means. Surely not trashed and need to go in the garbage. Just... not comfy to run in any more?

And on a side note... I used some of the techniques in the article that was suggested to me... and voila, no side ached today. It was about 10 degrees warmer today than what I have been running in and sunny... but I still managed to go a little farther in the same amount of time. Thanks again for the article miker1251!

 

[Cripey]

Now...worn out? What do you mean exactly. I am so new to running, but I have heard this said before... but am not sure what it means. Surely not trashed and need to go in the garbage. Just... not comfy to run in any more?

You should periodically check the bottom of your running shoes for wear...once the tread in any area looks worn away, it's probably time to start looking for new ones...and you should keep a tally somewhere of how many miles you have on your running shoes. I have a little dry erase board on my fridge where I keep a running total of the mileage on my shoes. I've read many different mileages that are considered the most you should have on a pair of shoes...anywhere from 300-500...I assume that number will be different for each runner depending on the types of surfaces they run on, their weight maybe, brand of shoe, etc.

And, while I'm on the subject...it's always been suggested to me that it's ideal to have more than one pair of running shoes at a time. One pair to use for shorter runs and another for long runs only. Once my short run shoes reach their max mileage (which is normally determined by hip pain for me ), I get a new pair to use for long runs, and what I was using for long runs I start using for my short runs. This way, the long run shoes are always the ones with the least amount of mileage and the most amount of tread and cushion left in them...which I certainly appreciate on a longer run.

If you aren't sure if the shoes you have now are "worn out" just take them in to a local running store and someone there should be able to check the wear on the bottom and suggest an approximate amount of miles they may have left on them for you (and they can normally tell you if you have good running form too just from looking at the wear pattern on the sole)...and from there you can get in the habbit of keeping track of the mileage on your shoes.

 

[poohbear8]

Years ago I had PF and was tested and put in Brooks Ariel, since they said I over-pronated. I managed to get the PF cleared up, but it came back a year or so later and I switched doctors. This one suggested physical therapy and sent me again to the running store who put me in Asics 2100 series. (I'm not sure which number I started at, but it goes up by 10 each year). I learned that the shoe they put you in when you are healing/doing physical therapy could be different than the one you would be in when you are healed. (I didn't know that)

I have been PF free for several years now, but stayed in the Asics 2160 when I got new shoes in Nov. I used them for my C25K training, ran the Royal 5k in them, and have been using them to train for the ToT. The warning sign that something wasn't right was my knee was bothering me when walking the dog and running. Though I don't have the milage on the shoes (and they look brand new still), the lady at the store said that since I am not overpronating anymore, the combination of the stability shoe and the shoe wearing down could be causing the knee pain. I'm sure the extra 10 pounds I have put on since Feb, when I was already overweight has added to the pounding the shoes have taken.

After trying at least 8 different shoes, I finally settled on Mizuno Wave Enigma. I struggled to make a decision, since the neutral shoe felt lighter and more flexible than the stability shoe I was used to. In the end, though I did like the "familiar" feel of the Asics 2170, I took a chance on the Mizuno, a brand I have never had.

I ran on the treadmill today and loved them! There was no knee pain and overall, they felt comfortable right out of the box. The are expensive little shoes, but I figure I have 2 races coming up now and if the feet are hurt, I can't run, so I just told myself it is an investment! (and I will search for sales for the next pair)

Having two pairs, one for long and one for short runs makes a lot of sense. Which pair do you use to run races in then?

Princess V, what is your perfect shoe? I also like to see what others "love" in their shoes.

 

[Cripey]

Having two pairs, one for long and one for short runs makes a lot of sense. Which pair do you use to run races in then?

I always use my long run pair for races since they have less wear on them...and since I run in different places with different terrains on the weekdays vs. the weekends, my long run/weekend pair are always sooooo much cleaner. Confession...I'm a rule breaker too! I wore a pair of shoes for Tinker Bell half that had less than 5 miles on them!! I know, sooooo many people say DON'T DO IT but, they were like the 5th or 6th pair of the same shoes I had been running in for the last couple of years...and I was pretty sure I wasn't going to have any problems. Thank goodness I was right! Honestly, I've never had any trouble with any of my running shoes right out of the box. People always talk about a "breaking in" period, but I feel like with the shoes I wear (Asics Cumulus) they feel the best in the first month BEFORE they start to break in. I guess I'm just backwards

I also didn't mention that once a pair of shoes has worked it's way through my long run and short run rotation, I demote them to cross train days...like if I'm just in the gym using weight machines or whatever...and once they finally get booted from that, they go in a corner of the closet to either be donated or used at a Warrior Dash/Mud Run type of event. I always have to make sure I buy a different color so I don't get them all mixed up!!!

 

[TiggerAllie]

I've decided-- even more than the heat, the sun is really what is getting to me on these summer runs. Running in the shade when it's in the 70s or 80s is fine, but once I get out in to the sun I just wilt! My track workout today was a bust because the track itself was so hot from the sun it smelled funny. I guess I'm back to running at dusk or looking for cloudy days, but this is going to make the long runs hard, because even full sun at 7:30 AM is rough for me.

 

[Cripey]

I've decided-- even more than the heat, the sun is really what is getting to me on these summer runs. Running in the shade when it's in the 70s or 80s is fine, but once I get out in to the sun I just wilt! My track workout today was a bust because the track itself was so hot from the sun it smelled funny. I guess I'm back to running at dusk or looking for cloudy days, but this is going to make the long runs hard, because even full sun at 7:30 AM is rough for me.

It is SO draining, isn't it?!?! Do you wear a visor/hat or sunglasses? I know they can't help you with the temps, but I've read that if you can wear one of those, to prevent your eyes from squinting and face from scrunching up, it helps. It said it had something to do with when your eyes squint, it triggers like a stress response in your body, which of course is not a comfortable condition to be working out in! Might be worth a shot on any days that you can't help but be out in the sunlight.

 

[PrincessV]

I learned that the shoe they put you in when you are healing/doing physical therapy could be different than the one you would be in when you are healed. (I didn't know that)

I didn't know that either - that's really interesting! Thx for sharing

After trying at least 8 different shoes, I finally settled on Mizuno Wave Enigma...
I ran on the treadmill today and loved them!

Ooo, I LOVE Mizunos!

Princess V, what is your perfect shoe? I also like to see what others "love" in their shoes.

Well, it took going through a gazillion different shoes over the past 6 months, but I've settled on this line-up for now:

For running, nothing else: Mizuno Wave Inspire 8. I overpronate on one foot due to scoliosis, so I need some stability, but not too much or it screws up the other leg. I also have freakishly narrow heels, an Achilles that needs a ton of support and ballerina feet that require a flexible-but-stable mid-foot design. So far, the Inspire is hitting all points. I have two pairs in different colors and alternate every other run with them, so they wear evenly and I always have a dry pair, since I'm doing a lot of running in the rain here in FL.

For walking: Asics Gel Phoenix. It turns out I strike closer to mid-foot when running and hate how Asic's heels stick out in the back. But they're perfect for walking, so I kept those after deciding they were no good for running.

For theme-parking, errand-running, etc.: Mizuno Wave Nexxus and Mizuno Wave Precision. The Nexxus was my previous walking shoe and I'll totally get them again when the Asics wear out; I like the flexibility of Mizuno better. But they're worn out enough that I only wear them to do errands now. I ran a race in the Precisions and wound up with all sorts of issues because they let my forefoot move around too much. BUT, they're seriously comfy and perfect for short walks and lots of standing, so they go to WDW now.

I really want to try the Wave Elixir, but can't rationalize yet another running shoe purchase, lol!