The Running Thread - 2016

[michigandergirl]

ATTQOTD: I usually walk for a quarter to a half mile before and after each run. I always spend at least 10 minutes stretching after every run. I would like to get better at doing more on race days. I should include some dynamic stretching beforehand, and I'm not always good about stretching after my races because by the time I get home, I'm just too tired or want to get in the shower right away.

 

[DopeyBadger]

So, how far in advance of the race do you finish your warm-up run such that you are not starting over on the anaerobic pathway issue when the gun goes off? I ask because I usually try to complete my warm-up run about 15 minutes prior to race time, but I don't have a good reason for this.

My understanding of warm-ups prior to race day is that they should start no sooner than 60 minutes before the race starts and finish no later than 15 minutes prior to the race. This gives you a window of 45 minutes to finish your warm-up.

 

[ebradley23]

ATTQOTD: I'm a girl, so I consider putting on a sports bra as my warmup. For real, it can be a struggle depending on the type.

I'm really awful at both. I take it easy my first mile, so I guess I could consider it a warmup. Cool down is pretty much non-existent.

 

[croach]

AATTQOTD: Well right now I'm using a coach so I do whatever he has on the plan for warm ups/cool downs. Could be distance, could be time. When I'm on my own, I'm not that great about warm ups but I've survived to this point. I do try to do some dynamic stretching prior to races but rarely before a training run.

 

[Princess_Nikki]

I don't do much of either. For a cool down I might walk down my street for a minute for two but that's about it.

Lol yeah that's about what I do too.

 

[LSUlakes]

Got a Disney question for yall. Have any of yall did the oyster/pearl thing at Japan in the world showcase? Would you recommend it? What happens to the oyster?

 

[rteetz]

Got a Disney question for yall. Have any of yall did the oyster/pearl thing at Japan in the world showcase? Would you recommend it? What happens to the oyster?

I have never done it but have heard very good things about it. I not sure what happens to the oyster but I would guess they just get rid of it.

 

[Miranda]

My mom and I have done the oyster thing it a few times in the past. I think they just toss out the oyster, although it has been probably 20 years since we did it last. I think we both have 2-3 pearls sitting in plastic baggies somewhere... we didn't really have anything we wanted to do with the pearl, we just liked opening them up and seeing what was inside.

 

[DopeyBadger]

Got a Disney question for yall. Have any of yall did the oyster/pearl thing at Japan in the world showcase? Would you recommend it? What happens to the oyster?

We've done it quite a few times. We enjoy it and have gotten relatively lucky in the pearls we've gotten (black, silver, and gold; even a double pearl once!) My wife made a necklace from hers (the double gold pearls) and we're getting a pearl for every trip to Disney for our daughter to make a pearl necklace out of. I've got no idea what they do with the oysters afterwards. I'd say the more expensive part of the experience is choosing a jewelry piece which I believe a local jeweler may or may not be able to do for cheaper. It's a fun experience.

 

[Kathymford]

ATTQOTD: Warm-up depends on my run. If I'm following my MOOV for a speed/sprint workout, it has a built-in 5 minute warm-up. I usually walk, the first 2 minutes, jog for one minute, and walk it out until the app tells me it's time to go. I don't turn on Strava until I go.

When I'm on my own, I'm terrible. My warm-up is usually the walking I'm doing while I'm turning on various devices and getting my headphones to fit right. Also, I usually use shorter intervals for the first mile of my run as I find that it takes me at least a mile for my body to accept what I'm telling it to do.

The most interesting part between the aerobic and anaerobic pathway is that even though the aerobic is used mostly during slow running it takes about 6 minutes of running before it can be used.

And now what I just said makes total sense.

My cool down is usually just the walk back to the house/car. Sometimes I'll do some static stretching if I can already feel that my quads are tight.

 

[Princess_Nikki]

Got a Disney question for yall. Have any of yall did the oyster/pearl thing at Japan in the world showcase? Would you recommend it? What happens to the oyster?

Yes I did! I got an awesome one and had a ring made out of it. Felt uber bad for the little guy; pretty sure they toss the oysters. Too much contamination at that point to feed to guests I would assume! Of course, I eat steamed oysters by the dozen like they are going out of style, so lol I guess I only felt bad wasting it.

 

[derekleigh]

QOTD: How much do you warm-up and cool-down? Is it distance based or time based? When you give a time for a run, does it include warm-up or cool-down? If so, are they significantly different from the "performance" part?

For training runs, warm-up is included in total mileage. For races of short distances (1 milers - 10ks) I do some warm up, like .5 - 1 mile. Anything longer, generally I use the first mile or so as warm up.

Normally I just keep moving post run. But for races, a mile or two cool down is done.

 

[alexce]

Recently I am working on a dynamic stretching routine and finish my runs with a static stretching routine.

I do this - a series of warm-up dynamics stretches and then I usually sit and stretch after. Plus maybe a half mile cool-down walk. I usually go out fast though - impatient (as someone else up-thread said too).

 

[Slogger]

QOTD: How much do you warm-up and cool-down? Is it distance based or time based? When you give a time for a run, does it include warm-up or cool-down? If so, are they significantly different from the "performance" part?

What is this warm up and cool down that you speak of?
These terms are not in my vocabulary.


......Honestly I never did any type of warm up or cool down unless you count going back to bed after a long run.
But with this new training plan that I started this month, I start and end each run at a significantly slower pace for 1/2 or full mile.

 

[BuckeyeBama]

ATTQOTD, My warmup is P90X. My cool down is a walk of .1 miles for every mile run, up to a 1 mile max. During that walk I do some leg shakes and knee lifts to really get my legs flushed out. I do not stretch anymore. I have lost more time to injuries suffered from stretching than all other causes combined. For me, stretching is evil.

 

[Waiting2goback]

I have that book! It was kind of overwhelming to me at first, and I had a little trouble getting into it. I want to try it again though.

It's a lot of information for sure.


QOTD: In my mind I am still 18 years old so I don't do a lot of things wisely, like warm ups. I walk about 100' and then I start running. My cool down is better but that's because I am tired and sweaty. It is all included in my mileage and it is part of the reason my pace is so much slower for training runs.

 

[keahgirl8]

QOTD: How much do you warm-up and cool-down? Is it distance based or time based? When you give a time for a run, does it include warm-up or cool-down? If so, are they significantly different from the "performance" part?

I warm up for 3 minutes and cool down for 3 minutes in training. I do not count it in the overall mileage. This is how Jeff Galloway's training apps are, so it's all I've ever really done. I should probably stretch more though. In a race, there is usually a bit of a walk to and from the car. In the corral, I usually run in place, or jump up and down a little, just so that I am not running on cold legs.

So, how far in advance of the race do you finish your warm-up run such that you are not starting over on the anaerobic pathway issue when the gun goes off? I ask because I usually try to complete my warm-up run about 15 minutes prior to race time, but I don't have a good reason for this.

I actually don't do a warm up run. Like I said, I just use the walk to the corral and then make sure I move around a little bit once I'm in there.

ATTQOTD: I'm a girl, so I consider putting on a sports bra as my warmup. For real, it can be a struggle depending on the type.

I'm really awful at both. I take it easy my first mile, so I guess I could consider it a warmup. Cool down is pretty much non-existent.

That is a fact! This is why I don't wear that over the head kind.

ATTQOTD, My warmup is P90X. My cool down is a walk of .1 miles for every mile run, up to a 1 mile max. During that walk I do some leg shakes and knee lifts to really get my legs flushed out. I do not stretch anymore. I have lost more time to injuries suffered from stretching than all other causes combined. For me, stretching is evil.

I think I would not be running after P90X. lol I have actually heard that about stretching. You have to be careful what you do when your muscles are cold.

 

[disneydaydreamer33]

ATTQOTD, My warmup is P90X.

Ugh that sounds miserable lol I would have a hard time wanting to run after that kind of workout!

 

[Hazelon]

My warm up is suffering through a half mile of crazy shin splints because I don't do a proper warm up most of the time. My cool down is better because I don't really do an out and back runs, I do out and wander back ones. So, I normally have plenty of time to let my heart rate down and my body readjust on the back end.

 

[Keels]

Just signed up for a 12-week "summer" race series with a local run club. Starts next Thursday night! 12 weeks of a 5K every Thursday night - it's going to be fun, but it's also going to be HOTHOTHOTHOTHOT. I'm hoping that helps my conditioning, though, so ... bonus?

The guy that runs this run club was also the chairman of our local big Marathon Weekend and he does quite a few other smaller events. I'm going to start working with him for local run events (planning, communication, execution) in an effort to get a feel for what goes into organizing races (I'd love to do this for a living one day!) - and in exchange, he's going to coach me once a week in speed/track workouts.