The Running Thread - 2016

[baxter24]

ATTQOTD: I don't do any type or workouts with weights but know I should. I think I am going to start/try some basic yoga stretching on one of my off days. Never been flexible and it hasn't seemed to improve with age at all.

 

[CheapRunnerMike]

I raced my final triathlon of the season this past weekend, recap is over on my journal. It was a great end to the season and I'm now looking forward to getting back to more of a run focus...I've been feeling a bit disconnected from running lately so pretty excited to really hit it again

 

[Anisum]

I'm a big advocate for custom training plans. Why? Because I believe strongly that (relative fitness training pace) X (time) is the most important factor for choosing a training plan. So a single plan may not work perfectly for everyone because maybe the mileage isn't right for your pace, or the mileage isn't right because of your availability on certain days of the week. That's why I offer my services to help people come up with custom plans based on what they feel is available in their life. They've got 3 days or 4 days or 5 days... Or 20 min or 30 min or 150 min... Whatever they've got I try to work with to fit in my "rules" to make a plan that puts them in the best position to succeed based on their training plan desires. So once you get to the point you might be ready to start training for Dopey 2018 send me a PM. I can type up a plan for you based on your desires free of charge. If you choose not to use it, it won't hurt my feelings. It's just another possible plan you could use like any other commercially available plan.

The thing I see happen the most (this is not a comment about anyone I've made a training plan for on here) is people have their easy/hard split setup appropriately. Life gets in the way and effects the training plan. Most people will choose to cut the easy day and keep the hard days. Why? Well the hard days elicit the benefits. But doing this moves the 80% easy/20% hard split to more hard and less easy. This imbalance leads to a higher risk for injury. So, typically my suggestion is to cut the hard day if you have to skip. Yes, you'll reduce the benefits of the week's training, but it's better to enter race day undertrained by a touch, then injured because you cut too many easy days (and I'm not trying to suggest this is you, just merely a suggestion when evaluating a plan). Same thing happens if you move a hard day. It could be that two tempos were 7 days apart. It takes the body approximately 5 days to completely receive the benefits and recover from that workout. So if someone were to alter the training and move the tempos to 5 days apart in a single week in now puts that person at a greater risk for injury. Those specific muscles used in the tempo run may not be completely recovered and pushing them again too soon could lead them to become overly damaged.

You provide lots of good information and its definitely given me a lot to think about. I will be sure to PM you when I'm ready.

 

[CherieFran]

ATTQOTD: I do a very wimpy free weight arm workout. It's maybe 5 minutes but I try to do it every day along with foam-rolling and stretching. It's probably not helping too much, but I figure it can't hurt.

 

[LSUlakes]

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

Todays QOTD is from a fellow poster on the board as well as yesterdays. Thanks to both of you for the suggestions. If anyone else has a question they would liked asked, feel free to send it to me via PM.

ATTQOTD: I have the stick roller and use it on occasion. It is one of those hurt so good things. Not exactly how effective it actually is but I do feel better a little while afterwards. Could be up there with compression socks...

 

[Dis5150]

ATTQOTD: Nope to this one too. I have only used The Stick once, after Princess, because my daughter brought it with her to Disney. I have nothing.

 

[Barca33Runner]

Not sure if anyone here has seen the video Disney made for "Gumbo", but it is in no way even near a gumbo. lol It has come to my attention that the video has been pulled off of YouTube, but some folks from the south decided to have a little fun with it. Just incase you have seen the original video, Disney's Gumbo is not what we do is Louisiana. Here is a funny video expressing my fellow Cajuns fellings towards it.

The presence of Kale, Quinoa, low-fat low-sodium chicken broth, etc. make it seem like this was an attempt at a "healthy" gumbo, clearly a questionable premise. I think the humorous rebuttal is well-earned.

Then again, I'd need to know whether the purveyors of this video put ketchup on their hot dogs before being able to trust their culinary acumen.

 

[LSUlakes]

This week we have the following folks with races:

17 - @SueInBoston - Salem Wicked Half Marathon (NG/ N/A)
17 - @NurseRunner - USAF Half Marathon (3:10:00 / N/A)
17 - @foxontherun15 - USAF Half Marathon (NG / N/A)
17 - @mrsgryphon - Gulf Beach Half Marathon (2:12:09 / N/A)
17 - @surfde22 - Stillwater Log Run 10 Miler (NG / N/A)
17 - @jhorstma - Dulles Days 10k (59:59 / N/A)
17 - @Slogger - Dulles Days 10k (55:00 / N/A)
18 - @michigandergirl - Lake MI Credit Union Bridge Run 10 Miler (1:48:00 / N/A)
18 - @Anisum - Run the Vineyards Fall Trail 8k (59:59 / N/A)
18 - @CherieFran - Navy Air Force Half Marathon (1:50:00 / N/A)
18 - @dis_or_dat - Half Moon Bay Half Marathon (1:42 / N/A)

If you would like to revise your goal or no longer able to run the race, just let me know and I will make the adjustment. Good luck to all of you and safe travels to and from the race! I look forward to hearing how the race goes!

 

[LSUlakes]

The presence of Kale, Quinoa, low-fat low-sodium chicken broth, etc. make it seem like this was an attempt at a "healthy" gumbo, clearly a questionable premise. I think the humorous rebuttal is well-earned.

Then again, I'd need to know whether the purveyors of this video put ketchup on their hot dogs before being able to trust their culinary acumen.

The gumbo cookers of the south or by no means hot dog experts. But we do gumbo well! I did read it was a healthy gumbo, but gumbo is not meant to be healthy. There is good reason why Louisiana is near the top ranking for obesity in this country. We know how to cook and none of it is healthy for you, but its good for the soul.

 

[CheapRunnerMike]

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

Like a lot of others I assume, I roll once something hurts. My RMT is always harping at me to roll and I really have no excuse not to as I do like it a lot (in the John Mellancamp Hurts so Good sort of way). I have a Trigger Point roller and it is awesome...I also have their smaller travel sized roller which is great for destination races like Disney. I focus on the IT Band mostly but will mix in as much of the legs as I can especially if there's a trouble spot.

This week we have the following folks with races:

17 - @SueInBoston - Salem Wicked Half Marathon (NG/ N/A)
17 - @NurseRunner - USAF Half Marathon (3:10:00 / N/A)
17 - @foxontherun15 - USAF Half Marathon (NG / N/A)
17 - @mrsgryphon - Gulf Beach Half Marathon (2:12:09 / N/A)
17 - @surfde22 - Stillwater Log Run 10 Miler (NG / N/A)
17 - @jhorstma - Dulles Days 10k (59:59 / N/A)
17 - @Slogger - Dulles Runway 10k (55:00 / N/A)
18 - @michigandergirl - Lake MI Credit Union Bridge Run 10 Miler (1:48:00 / N/A)
18 - @Anisum - Run the Vineyards Fall Trail 8k (59:59 / N/A)
18 - @CherieFran - Navy Air Force Half Marathon (1:50:00 / N/A)
18 - @dis_or_dat - Half Moon Bay Half Marathon (1:42 / N/A)

If you would like to revise your goal or no longer able to run the race, just let me know and I will make the adjustment. Good luck to all of you and safe travels to and from the race! I look forward to hearing how the race goes!

Good luck folks!

 

[Ariel484]

And what is a great way to keep your core, pelvis, and glutes strong and stable? Yoga!

You missed my weekly yoga plug, didn't you?

Namaste y'all!

 

[ZellyB]

So I went to PT today for my nerve and the guy watched me run to see if that was making things worse. He told me I crossed my feet when I ran and that it can cause IT issues which he said I have along with the nerve problem. Does anyone have experience with this? He told me to use the lines on the road to practice a wider stance and try to strengthen my hips. He also said I'm landing to hard on my heels and to try to soften it. I feel like I don't even know where to begin with that one lol. Any help would be appreciated!

I don't have much advise about the crossing feet, but one thing you could try for the heel landing is running stairs. I found that it forced me up on my toes to run up the stairs and that translated when I was running into getting more up on my mid-foot rather than my heels. It was also good for hill training.

 

[ZellyB]

ATTQOTD: I have both a foam roller and a stick. How much do I use them? Pretty much never until I am hurt. Cause I'm smart like that.

 

[Barca33Runner]

The gumbo cookers of the south or by no means hot dog experts. But we do gumbo well! I did read it was a healthy gumbo, but gumbo is not meant to be healthy. There is good reason why Louisiana is near the top ranking for obesity in this country. We know how to cook and none of it is healthy for you, but its good for the soul.

Was just being a little tongue-in-cheek about the "you're doing it the wrong way" food culture with the hot dog/ketchup comment. Totally agree that there is no reason for healthy gumbo to exist (moderation) and I don't question the Louisiana gumbo expertise.

 

[Ariel484]

For anyone looking to try yoga...Runners World has a section with some short videos. If you have a studio near you, though, it's a good idea to go to a class so your form can be corrected (if need be): http://www.runnersworld.com/tag/runners-world-yoga-center

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

Almost never...just when I feel sore. Oops!

 

[opusone]

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

I use both. Foam roller usually for glutes, hamstring, and calves. Stick usually for thigh, hamstring, and calves. Some overlap, but I think the stick is easier to get a specific area and foam is better for entire muscles. I am inconsistent in my use. When I have an ache or pain, then I am better about being consistent.

 

[camaker]

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

I have both a stick and a Trigger Point foam roller. The foam roller gets a lot more use, though. Since my hamstring tear, I tend to get knots of soreness deep in the muscle belly. The roller is great for working those spots out when they occur. I'd say I use in once a week or every other week or as needed. I use the stick much less frequently on muscle groups that are nearer to the surface and are susceptible to its limited depth, usually the calves on an as needed basis.

 

[FFigawi]

QOTD: Do you foam roll or stick roll or use both? If so, how often, what areas, etc?

I use a foam roller regularly, probably not every day but certainly 4-5 days a week. I focus on my calves and my hamstrings and will hit my shoulders and lower back after my long rides on the trainer. My weekend afternoon ritual is basically climb into my recovery compression gear, roll out the tight spots, and fall asleep on the couch.

 

[bellrae]

Okay, was supposed to be doing a half on Sunday morning, but have switched to the 9km instead (weird distance I know) due to my uncooperative IT Band. Physio appointment Friday for any final tweaks, and I will taking walk breaks if the pain fires up again. Haven't run further than 5kms since i did the injury in July, so this will be a test in the lead up to Wine & Dine about what my limits are. Fingers crossed!

Am a little excited - the race is in Sydney, Australia and they are shutting down the Sydney Harbour Bridge - we get to run right over it

 

[dis_or_dat]

ATTQOTD: I have a foam roller, but I don't know how to use it. I should probably look that up.