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

[poohbear8]

TiggerAllie, I don't know if they would be helpful or not, but you might look at Walmart in the workout section for either a head wrap or neck wrap. I don't know what they are called, but my store had them near the tape and jock straps. Both the head wrap and neck wrap have the crystals in them that you soak in cold water before you wear them. They soak up the water and are supposed to keep you cooler when you wear them. We found them in visors years ago and they were wonderful to wear at the beach. I used to wear it while I was laying by the pool. Once the water evaporates, the little beads get hard and small again until you soak them again. They can be used over and over. I'm heading there tomorrow, so I will try to check the name of them.

 

[annmarieda]

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.

That all makes sense. I must admit though... I hate that your long run vs. short run shoe swap makes sense too. I like my shoes, and have hard time switching. When I first decided I was in this... I bought 2 different pairs of shoes... with the idea I am sure to like one over the other. Then another pair I wanted to try went on sale... and well.. I LOVE that one and it is all I have been running in. I tried to go back to one I had first been using and it just felt too heavy...and so I am only using the one. Now... as for the third pair... well, it sits in the box still. I imagine some day i will use it.

 

[PrincessV]

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!

I hear ya - the FL summer sun is B R U T A L! If I'm running in the morning, I'm out the door by 7am, though I keep trying for 6:30, and run shaded routes. Weekdays, I don't go out until 7p or later, when the sun's low enough to fall behind trees and buildings. It helps enormously! I'll also second Cripey's suggestion of a visor - I can't stand having sunglasses on, but the visor is critical.

I tried to go back to one I had first been using and it just felt too heavy...and so I am only using the one. Now... as for the third pair... well, it sits in the box still. I imagine some day i will use it.

Any chance you can exchange the ones in the box for a second pair of the ones you love? If you bought from a running store, they might be willing to work with you in order to gain your future purchases.

 

[AnotherPrincess]

3 months from today!

 

[annmarieda]

Any chance you can exchange the ones in the box for a second pair of the ones you love? If you bought from a running store, they might be willing to work with you in order to gain your future purchases.

I had thought of exchanging... but have not yet got around to it. Each time I think I should really do it, I stop and think.. "but what if those are THE best shoes for me" I am kinda a shoe (of all kind) hoarder .

 

[niclodn]

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)

I'm another big fan of Mizunos! I have 2 pairs of the Wave Rider 15 (and also tried on at least 15 different shoes before deciding on these!) that I alternate. I am anxious to try out the Enigmas, but at $135 its hard to justify buying new shoes when my current ones aren't even close to being worn out yet...

 

[poohbear8]

I got an email today about the ToT and it says the villain bash goes until 4:00am! I'm not sure I can run AND play until 4:00am!

 

[TiggerAllie]

I got an email today about the ToT and it says the villain bash goes until 4:00am! I'm not sure I can run AND play until 4:00am!

Awesome! I'm not sure how I'm going to get enough sleep and check-out on time Sunday morning! Maybe we can sneak a slightly later check-out, but work will come very early Monday morning!

 

[sumlee]

I got an email today about the ToT and it says the villain bash goes until 4:00am! I'm not sure I can run AND play until 4:00am!

Wow! 4am! So cool! :: I wonder if I will be able to keep partying that long. I sure hope so! The next day (Sunday) we will be getting on a cruise, so I intend to spend the entire day just relaxing (sleeping) by the pool!

 

[freepixie]

OK folks, who has any knowledge of "runner's knee"?? I think I got it, and need some help!

I was supposed to run a race this morning but I cancelled, and I'm cancelling the one this week on the 4th of July, my knee just is not up for it

Planning to take this week off - I'm going to hit the pool and do some laps - going to skip out on Zumba too which will KILL me to not dance this week I'm resting it, icing it, elevating it, am I missing anything?

Also going to talk with my friend who is a trainer on strengthening my quads - from my research I think that is what is causing all this mess for me - but do you all know any good ideas on how to strenghthen the quads?

 

[cewait]

OK folks, who has any knowledge of "runner's knee"?? I think I got it, and need some help!

I was supposed to run a race this morning but I cancelled, and I'm cancelling the one this week on the 4th of July, my knee just is not up for it

Planning to take this week off - I'm going to hit the pool and do some laps - going to skip out on Zumba too which will KILL me to not dance this week I'm resting it, icing it, elevating it, am I missing anything?

Also going to talk with my friend who is a trainer on strengthening my quads - from my research I think that is what is causing all this mess for me - but do you all know any good ideas on how to strenghthen the quads?

If in fact you have runner's knee you are right on. Give it two weeks, not one and ice 2-3 times a day. The only thing missing here is compression. It will help the knee feel better while healing.

Now, if it is not better, get to a doc and do not try to self diagnose. Hopefully your trainer will tell you the same. The only person really qualified to diagnose something as complex as the knee is a doctor. The good news about your self treatment is that it is not contra-indicated for most injuries.

Finally, the working on the inner quads should occur for every runner as well as the glut/ham complex. You need to learn to run off the back of the legs if you have patella femoral syndrome.

 

[cewait]

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.

That all makes sense. I must admit though... I hate that your long run vs. short run shoe swap makes sense too. I like my shoes, and have hard time switching. When I first decided I was in this... I bought 2 different pairs of shoes... with the idea I am sure to like one over the other. Then another pair I wanted to try went on sale... and well.. I LOVE that one and it is all I have been running in. I tried to go back to one I had first been using and it just felt too heavy...and so I am only using the one. Now... as for the third pair... well, it sits in the box still. I imagine some day i will use it.

Folks, I want to clear up a point of confusion.... running shoes will NOT look worn out when the need replaced. The only sure way to judge shoe replacement is to keep a log like Cripey said. Running shoes generally last 300-500 miles. I have been reading where a few styles are lasting longer, but withhold judgement on those shoes until I see something other than anecdotal info.

The other newbie thing here is that one should head to a running store for their first pair of shoes. A running store does not include Footlocker, Dick's, Academy or wally World. A running store will look at your height, weight, arch, gait and old pair of running shoes then give you a few pair of shoes to try. Ask about the kind of shoes you are being fit in (stability, cushion, etc) so you understand where they are placing you in the range of styles. Start you log on the day you purchase your running shoes.

Running shoes should be reserved for running inly. No trips to the store, out to the mall, etc. The shoes need time to recover between runs. Also, especially in the summer, a second pair of shoes is helpful. It will allow the foam to recover and allow the shoe to fully dry.

Hope this helps.

 

[freepixie]

If in fact you have runner's knee you are right on. Give it two weeks, not one and ice 2-3 times a day. The only thing missing here is compression. It will help the knee feel better while healing.

Now, if it is not better, get to a doc and do not try to self diagnose. Hopefully your trainer will tell you the same. The only person really qualified to diagnose something as complex as the knee is a doctor. The good news about your self treatment is that it is not contra-indicated for most injuries.

Finally, the working on the inner quads should occur for every runner as well as the glut/ham complex. You need to learn to run off the back of the legs if you have patella femoral syndrome.

Thanks coach! I promise to get to the doctor if it doesn't clear up - but from everything I have read, it sounds just like runner's knee.

Is it OK to swim laps around the pool while I'm not running?

 

[cewait]

Thanks coach! I promise to get to the doctor if it doesn't clear up - but from everything I have read, it sounds just like runner's knee.

Is it OK to swim laps around the pool while I'm not running?

Most definitely as long as no pain is involved.

 

[freepixie]

Most definitely as long as no pain is involved.

Hitting the pool tomorrow then!! Thanks again so much!!

 

[poohbear8]

Awesome! I'm not sure how I'm going to get enough sleep and check-out on time Sunday morning! Maybe we can sneak a slightly later check-out, but work will come very early Monday morning!

I think I read during the Princess 1/2 in Feb. that some people were asking for a late checkout. I would look into it!

 

[AnotherPrincess]

So today as part of my short long run, I did a little over a mile of hills. It was part of a gravel mountain bike trail. In that mile there were 6 what I would call fairly decent hills. Is that a good amount of hills for hill work if I'm using this as a strategy to improve pace? I'm just not sure what's enough.

 

[cewait]

So today as part of my short long run, I did a little over a mile of hills. It was part of a gravel mountain bike trail. In that mile there were 6 what I would call fairly decent hills. Is that a good amount of hills for hill work if I'm using this as a strategy to improve pace? I'm just not sure what's enough.

Hills on any run are great! THough I would not attack the hills on a long run with the same vigor as I would on a shorter weekday run. Reason? There are two goals for the two types of runs. The longer runs are all about endurance while the weekday runs are about strength and speed.

All that aside, it's hard to judge hills from qualitative descriptions. That's OK. I am thinking that these hills were tough for you from what I read and bet that you pushed fairly hard. Rather than look at a distance for hill work, lets look at time. A great hill will take you a good 2 to 10 minutes to climb where you can push an effort of 8-9 out of 10 for the entire hill.

If one of your hills today were like this, I would claim that hill for a mid week workout. To start with, warm up for a good mile as you run out to the hill. Once there, push up the hill at an effort that would allow you to only say 1-2 words per breath. Try to run up for at least 1-2 minutes. Once you hit the top or your time, turn around and jog lightly back to the start and re-attack. Do 2-4 repeats in the first week and add each week.

Hope this makes some sense

 

[AnotherPrincess]

Oooookayyyyy, that makes perfect sense! Yes, at least one of the hills fit that description. I was trying to just run them at my normal interval pace without letting them slow me down. I can see I did it all wrong. I can also see how doing it the right way can build strength and, thus, speed. Now I'm questioning if I've been training the right way for the past 8 months and if that's why I'm seeing little progress with pace. I don't think I've been doing the short runs right. I'm starting with a coach for 8 weeks next week so hopefully she can help me figure this out.

 

[poohbear8]

Coach, I'm following Jeff's plan and doing short runs on T/Th and my long runs on Sat. Should the hills be part of the T/Th runs (I usually run over 2 miles on the treadmill) or should I add in as an additional day? I am using his 1/2 marathon app now, since it has the "turn around at the 1/2 way mark" and for it he has a walk day in there plus T/Th short, and a long. I walk my dog 2 miles every week day, so I have the distance in there, I'm just not sure how to add in the hills.