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Running

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  • StarmanStarman Icrontian
    edited Jul 2011
    _k_ said:
    What do you mean toe-heal? You shouldn't be rolling your foot as you land.
    Could you explain how to land, then? I've never had any training for running or anything. Just the instruction, "go run."
  • TushonTushon I'm scared, Coach Dallas Icrontian
    edited Jul 2011
    Yeah, i'm also curious as to what you mean by toe-heel. I hope you mean forefoot striking, not that you are rolling your foot backwards while striding forward.
  • TushonTushon I'm scared, Coach Dallas Icrontian
    edited Jul 2011
  • _k__k_ P-Town, Texas Icrontian
    edited Jul 2011
    Generally when someone says heel-toe or toe-heel that means they are making contact with their heel and forcing their foot to roll all the way to the toe, or reverse. Do not do this.

    There is not A correct way to strike, have your foot hit the ground, but there is one thing that is important to help form, efficiency, and help prevent(not stop) injuries. When your foot makes contact with the ground it should be directly under your knee if you are using a mid or forefoot strike, if you are using a heel strike then your leg should be rather straight when you make contact.





    Generally everyone will tell you to use mid or forefoot and avoid heel but one or the other has not been proven to be better. I always recommend mid because of the way your foot is built and operates, but it comes down to your preference. People naturally change strikes with terrain and how they are feeling.

    My check list while I am running consist of this. Head up looking at the sky or down the trail, shoulders back and relaxed, pump with the elbows but relax the hands at the wrist, back arched and self erect, breath deep to the bottom, drive with the knees and let my feet strike below them, kick the heels.
  • StarmanStarman Icrontian
    edited Jul 2011
    Ok, I'm gonna have to figure out how to do this. I'll get back to you with my results.
  • LazarusXeroLazarusXero Illinois Member
    edited Jul 2011
    ok... so this last weekend was the BIG WEEKEND... The Tough Mudder... For those who don't know me or have heard the stories, I've been training for this for a while. I started P90X last August and have been doing it fairly regularly until about May of this year. Let me just say that it made a HUGE difference in my general health, but this is about running, so I digress...

    In March of this year I ran my first 5k. It was a big step for me because I had never put together 3 miles non-stop before this. Not even when I was in high school (16 years ago). I felt good after it, but I didn't have a crazy desire to keep running. 1) it was still too cold for me in the morning, and 2) I was still a disciple of Tony Horton. But I was looking around for some crazy adventure to take around that time and found the Warrior Dash. I told my buddy about it and he said that if I was going to do something really crazy, look up Tough Mudder.

    At first sight, I was hooked.

    So my goal was to run the Tough Mudder. Not to win (I'm a pragmatist), but just to finish. I told my workout buddies about it and they all signed on. In fact, by the time we went, I had a team of 6 (two girls and four guys). But the problem was that the Mudder was 10 miles long. Again, 5k (3.1 mi) was the longest I had ever run before. So, in May I began my long training. I downloaded a 1/2 Marathon training schedule and essentially each week I would run Tues, Thurs, Sat and Sun with Saturday being my long run. Each week the long run would increase by 1 mile.

    Well, long story short(er), I did the training and my longest run was 12 miles and I finished the Mudder. It was not easy. I'm broken, battered and scarred, but I made it and I have the headband to prove it. I'm also going back next year for more suffering...

    But, to digress a second time, I guess the big reason I am getting into running now is that it is a solitary sport that you only rely on one person, yourself. I've never been one for team sports and the fact that I will only have one person to blame at the end of the day is good. That, and I don't know many people that can actually run 13.1 miles staight and I consider this a personal accomplishment. Before this year, I've never been able to do it, but now I can. I love the idea of being able to train for something and persevere through pain and agony to come out at the end and accomplish something you've never been able to do before.

    But why am I sticking with it? I have more goals in mind and I need to keep training for them. Next year I want to run a 50k (31~ mi.) and I have an eventual goal to run a 100 mi. ultra-marathon. Why? For no other reason to feel pride in the fact that I was able to run 100 miles. Again, not many people could say that, but if I am able to one day, I have a good story to tell...

    So for me, the goal comes first... then the path to the goal... then the celebration in achieving the goal... then the creation of a new, more difficult goal... and so on...
  • LazarusXeroLazarusXero Illinois Member
    edited Jul 2011
    8 miles this morning. 9:50 avg/mile. Not a bad run, but considering I took the last week off to recover from the Mudder, I'm not surprised I was a little slow.
  • StarmanStarman Icrontian
    edited Aug 2011
    I paid attention to my running, and no, I'm not rolling the whole foot. I just never really noticed the difference between the way the foot lands in running and walking, so I said "toe-to-heel." So that's good, right?
  • LazarusXeroLazarusXero Illinois Member
    edited Aug 2011
    Was supposed to do 12 miles this morning with a cousin, but he pushed it off til tomorrow. So lying in bed at 6:00am this morning I had to decide between Minecraft for several hours or to try to get 3 miles in at a minimum...

    10 miles later, I feel great. And Minecraft is still here waiting for me!! :)
  • LazarusXeroLazarusXero Illinois Member
    edited Aug 2011
    10 more miles down this morning. I don't know if I like stacking these long runs together like this. I'm glad tomorrow is my day off. 2 weeks until my first 1/2 marathon!
  • _k__k_ P-Town, Texas Icrontian
    edited Aug 2011
    I love stacking long runs back to back. I put two or three long runs in the middle of my week. It just feels right for me.
  • LazarusXeroLazarusXero Illinois Member
    edited Aug 2011
    Ok... so I have officially ran my first 1/2 marathon this morning. Much to my surprise, I felt really good at the end. I compare this to my first ever 5k finish earlier this year when I wanted to vomit, tear off my legs, curl up into a ball and weep.

    But today was different; I finished in what I considered a respectable time of 1:52:15 which comes out to be a 8:35/mi pace. Just last week I timed myself and ended at 1:59:30, so I think shaving off 7 minutes wasn't too shabby.

    But now the fun begins... On October 29, I run my first ultra-marathon (50k) and I am getting into the tough training now. For the next 6 weeks, each long run increases by 2 miles from 16 miles this coming weekend to 26 miles which will be the longest run before the actual event.

    Will I make it? Will I finish? I have no clue. I'll give it a shot, but considering that before this year I had yet to run 2 miles consecutively, I think I've done ok so far...
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Aug 2011
    Did my first 5k race on Sunday, Marrell Bare Foot 5k. It was a lot of fun.

    I was excited to see that I definitely run faster when I have people to chase so I did it in probably my fastest time ever 21.20. I finished in probably around 20-22nd and I was one of 30 of 100+ total racers that actually did it barefooted so I was happy with that.
  • WagsFTWWagsFTW Grand Rapids, MI Icrontian
    edited Aug 2011
    That's awesome! Congrats! How sore were your feet afterwards?
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Aug 2011
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Sep 2011
    Oh, how sore? Not very.
  • pseudonympseudonym Michigan Icrontian
    edited Sep 2011
    LazarusXero said:
    Ok... so I have officially ran my first 1/2 marathon this morning. Much to my surprise, I felt really good at the end. I compare this to my first ever 5k finish earlier this year when I wanted to vomit, tear off my legs, curl up into a ball and weep.

    But today was different; I finished in what I considered a respectable time of 1:52:15 which comes out to be a 8:35/mi pace. Just last week I timed myself and ended at 1:59:30, so I think shaving off 7 minutes wasn't too shabby.

    But now the fun begins... On October 29, I run my first ultra-marathon (50k) and I am getting into the tough training now. For the next 6 weeks, each long run increases by 2 miles from 16 miles this coming weekend to 26 miles which will be the longest run before the actual event.

    Will I make it? Will I finish? I have no clue. I'll give it a shot, but considering that before this year I had yet to run 2 miles consecutively, I think I've done ok so far...
    You are a sick, sick man ;D

    Good luck!
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    pseudonym said:
    You are a sick, sick man ;D

    Good luck!

    Going for 16 miles this morning... yeah... it's a sickness
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Sep 2011
    Laz you should come do the Fifth Third Riverbank run in Grand Rapids. I'm going to do the 25k. Its in May.
  • PreacherPreacher Potomac, MD Icrontian
    edited Sep 2011
    LazarusXero said:
    Good tips, thanks. I also use RunKeeper for the iPhone ...
    Another big upvote for Runkeeper.

    Seeing Rex run sub 5 min miles in XC guilted me into running more than the standard Navy 3.0 mile a year club. We've done a Warrior Dash which was a blast and I plan on doing a Tough Mudder, but that long distance stuff looks a wee bit extreme for me.
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    MAGIC said:
    Laz you should come do the Fifth Third Riverbank run in Grand Rapids. I'm going to do the 25k. Its in May.

    I'll keep that on my list for next year. The hard thing is going to be keeping in shape during winter, but 25k isn't too bad; just about 16 miles I believe. I'll be running until November, then I'll join my company's gym and do 3-5 miles a couple times a week to keep going through Dec to March. Then in March I'll start hitting the trail again and start putting on the miles.

    I did 18 miles this morning and have a 20-miler next Saturday. While I'm really proud of getting all of these long runs accomplished, I'm getting to the point where I want this 50k to be here and done. These runs are getting silly. I was going for 2 hours and 55 minutes this morning (the weather reading was 94% humidity when I left the house). And after each one, I'm just super exhausted... I just can't ingest enough calories during my running days anymore.
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    Preacher said:
    Another big upvote for Runkeeper.

    Seeing Rex run sub 5 min miles in XC guilted me into running more than the standard Navy 3.0 mile a year club. We've done a Warrior Dash which was a blast and I plan on doing a Tough Mudder, but that long distance stuff looks a wee bit extreme for me.

    Just so you know, that was the exact thing that scared me about the TM too (aside from the electricity, fire, water, and complete and utter failure), but the running wasn't too bad. You'll find that if you start in the 3rd or 4th heat for the day (about 9:40 or 10:00am) there will be a line before a majority of the obstacles. That means a good rest break. Ours was 10 - 12 miles long (estimates differ) and it took us 3-1/2 hours to complete. To put that in perspective, I just ran 18 miles in 3 hours. So you have approx. 1 hour of just waiting around time in the race which sounds like a lot, but it's needed.

    They also have a cute little sign at the 5k point that says, "WARRIOR DASH FINISH!!!! Too bad you signed up for the Tough Mudder. You still have 7 miles to go!" :) I thought it was funny.
  • PreacherPreacher Potomac, MD Icrontian
    edited Sep 2011
    Thanks, LX. It's the running that gets me. I did SERE school and other military schools that inflict pain/discomfort/sleeplessness to train us. Just need to get myself in a more regular work schedule...4 miles tomorrow!
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    20 mile training run tomorrow morning... Only about a month and a half til the 50k... I don't think I'll have enough training time... :(
  • _k__k_ P-Town, Texas Icrontian
    edited Sep 2011
    Training for a 50k is the same as for a marathon. You got this on lock, remember all you have to do to win is finish.
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Sep 2011
    Do what you can, then when the day comes... just run. It's probably not going to kill you, probably.
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    the 20 miles was probably my best long run (>13.1 mi.) I've had yet. 3:11:00. Stayed well hydrated, no walking (except for water/gatoraid stations) and pulled off a negative split with the first 10 miles at 10 min/mi and the second 10 miles at just over 9 min/mi.

    W00T!!1!

    This coming saturday is 22 miles, the week after is 24 and then the last long run before the race is 26 miles on Oct. 8th.

    Almost there!
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Sep 2011
    That's great man, nice work.
  • LazarusXeroLazarusXero Illinois Member
    edited Sep 2011
    Finished up 22 this morning... 3 hours 27 minutes... only 2 more long runs before I can taper... Nice weather today though... started at 50F and ended at 58F.
  • CantiCanti =/= smalltime http://www.youtube.com/watch?v=y9K18CGEeiI&feature=related Icrontian
    edited Oct 2011
  • LazarusXeroLazarusXero Illinois Member
    edited Oct 2011
    Well folks... my running season has come to a close. I finished my first ultra-marathon today (50km - 31 mi). My final time was 5 hours 24 minutes which is an average of 10:27/mi. Considering I had never ran a standard marathon, I also made sure to note the time I crossed 26.2 miles. This was 4:27 or 10:12/mi.

    This year has been interesting. I didn't start it with a goal of even doing any of this. I started running so I didn't make an ass of myself during my Tough Mudder and from then I continued training to see what I could push myself to do. So this year I can officially write the book on "Couch to 50k".

    I'm glad I'm done.

    Can't wait til next year. :)
  • _k__k_ P-Town, Texas Icrontian
    edited Oct 2011
    See you at Western States 100. ;)
  • MAGICMAGIC Furniture City, Michigan Icrontian
    edited Nov 2011
    LazarusXero said:
    Well folks... my running season has come to a close. I finished my first ultra-marathon today (50km - 31 mi). My final time was 5 hours 24 minutes which is an average of 10:27/mi. Considering I had never ran a standard marathon, I also made sure to note the time I crossed 26.2 miles. This was 4:27 or 10:12/mi.

    This year has been interesting. I didn't start it with a goal of even doing any of this. I started running so I didn't make an ass of myself during my Tough Mudder and from then I continued training to see what I could push myself to do. So this year I can officially write the book on "Couch to 50k".

    I'm glad I'm done.

    Can't wait til next year. :)
    That is very cool man, congrats.
  • LazarusXeroLazarusXero Illinois Member
    edited Nov 2011
    MAGIC said:
    Laz you should come do the Fifth Third Riverbank run in Grand Rapids. I'm going to do the 25k. Its in May.

    I just got the news and unfortunately, I won't be able to run the 5/3 Riverbank in May. For some reason, my sister wants me to see her graduate from college and the ceremony is the same day... :mad2:

    But if there is another race or 1/2 marathon I would definitely consider it...

    I am putting together a team for the ToughMudder in Minnesota next year though... that would be the next weekend (May 19/20)... you're welcome to join the team if you want!! (this is open for other Icrontians too!!)
  • LazarusXeroLazarusXero Illinois Member
    Ran 5 miles on Christmas Eve and then 3 this morning... definitely very cold outside, but it feels good to be back outside... I have definitely noticed a huge drop off in my endurance as I haven't run since my 50k, but I'm getting back into it again... I have signed up for a ~250mi relay race for June, so I need to keep up with it, but even though it sounds terrible, I'm not too worried about it... in a 12 person team, each person only runs three legs, which is about 15 miles across a 30 hour time frame...

    http://www.ragnarrelay.com/race/chicago
  • _k__k_ P-Town, Texas Icrontian
    Stayed up for New Years this time instead of sleeping, went and did my Saturday run during the year end.
  • _k__k_ P-Town, Texas Icrontian


    Items like these make me feel something. I just want to be there and experience, nothing else matters except to keep moving.
  • LazarusXeroLazarusXero Illinois Member
    It was 67F this afternoon when I got home and I just had to get out and run again. I've been out 3 times in the last week for small runs (3-4 miles) but it felt awesome to be back on the trails and roads again... Next week is my first 5k of the season and soon training will begin for the year... I decided to sign up for Chicago's marathon as well as the Tough Mudder and the Ragnar Relay... going to be a busy year!
  • _k__k_ P-Town, Texas Icrontian
    Necro. Who is still running? I am posting my runs to Runkeeper and Garmin Connect, unless my watch decides not to pick up a signal. If anyone is interested in creating a group let me know.
  • CantiCanti =/= smalltime http://www.youtube.com/watch?v=y9K18CGEeiI&feature=related Icrontian
    Weather is nice so I started running again this week. I went out Wednesday and Friday for about 3 miles.
  • PreacherPreacher Potomac, MD Icrontian
    Still running three times a week for about 7-8 miles a time. I am also on Runkeeper. I'd love to run more, but old legs are only happy with every other day.
  • CrazyJoeCrazyJoe Winter Springs, FL Icrontian
    I need to get back on it. I started Taekwondo three nights a week (MWF) and running in between would definitely help with my endurance during that.
  • LazarusXeroLazarusXero Illinois Member
    I'm starting it up again... Got 4 more weeks of P90X2 and then I'll be running full time again (5 days a week)... going for broke this year... I'm posting my runs on Garmin Connect and on my FB page.
  • PreacherPreacher Potomac, MD Icrontian
    My goal is a Tough Mudder this fall. I love running, but I need to augment it with weights, calisthenics, and other activities.
  • TushonTushon I'm scared, Coach Dallas Icrontian
    My goal is a Tough Mudder this fall. I love running, but I need to augment it with weights, calisthenics, and other activities.
    Did you see the TM workout? PDF (they do have weight exercises, but mostly body weight IIRC, leaving work now, so I'm not going to check)
  • PreacherPreacher Potomac, MD Icrontian
    I saw it, Tush. Thanks.
  • TushonTushon I'm scared, Coach Dallas Icrontian
    Okay. I'm partway through the 100 pushups program then going to start TM training. I'm also aiming for a fall TM, but I need to go back to my podiatrist soon
  • AnnesAnnes Alexandria, VA Icrontian
    @preacher are you running the TM in the DC area?
  • JBoogalooJBoogaloo So, it's all dream, right? Icrontian
    Okay. I'm partway through the 100 pushups program then going to start TM training. I'm also aiming for a fall TM, but I need to go back to my podiatrist soon
    Are you talking about that hundredpushups program? The six week deal?

  • TushonTushon I'm scared, Coach Dallas Icrontian
    Okay. I'm partway through the 100 pushups program then going to start TM training. I'm also aiming for a fall TM, but I need to go back to my podiatrist soon


    Are you talking about that hundredpushups program? The six week deal?

    yes
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