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#4938311 - 08/03/10 02:10 PM Re: Running/Cardio Thread [Re: Silock]
ChittyChittyGangBang Offline
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Will have to try a roller.
Not sure what's caused it. Mild strain maybe....
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#4938379 - 08/03/10 02:29 PM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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whatever you end up using just stick with it. the time to use a foam roller is not when you're already injured, but before you ever get injured.


think of it as preventative...
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#4939320 - 08/03/10 08:42 PM Re: Running/Cardio Thread [Re: Sirbeefhead]
Sirbeefhead Offline
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so I finally got a garmin training watch, the 305 (was on sale at amazon for 143 with the HR monitor).

well... the 3mile course that I thought was 3 miles turns out to be only 2.91 - dirty fuckers.

ran the route today in 26:32 - by no means Kenyan speed but the fastest since coming off my 6 month hiatus 3 weeks ago.

the 2hr half marathon in October is in my sights again!
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#4939947 - 08/04/10 07:37 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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How was your stamina? Just wondering cause I have a 4 miler on the 14th. Hoping my calf heals by then...

Edited by bladeofgrass (08/04/10 07:39 AM)
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#4940119 - 08/04/10 09:39 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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 Originally Posted By: bladeofgrass
How was your stamina? Just wondering cause I have a 4 miler on the 14th. Hoping my calf heals by then...


it was good, but I went out too fast per usual.

your calf will be fine for a 4 miler on the 14th provided you do some stretching and foam rolling.

take a couple days off too - you don't want to make if fully cramp or it'll take a while to loosen up.
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#4940258 - 08/04/10 10:10 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Yeah, I do the same.... and end up sucking wind later.

I've done some mild stretching but it stills aches....

I havent run since it happened last Thursday.
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#4940372 - 08/04/10 10:48 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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 Originally Posted By: bladeofgrass
Yeah, I do the same.... and end up sucking wind later.

I've done some mild stretching but it stills aches....

I havent run since it happened last Thursday.


RICE is your friend right now then - Rest, Ice, Compression, Elevation

get an ace bandage and wrap your calf tightly (not to the point of cutting off circulation, but strong enough that you feel the compression). Then elevate it on a coffee table / pillow on top of a gallon ziplock filled with ice. Keep it up for 20 min on / 20 min off three times. Try to do this at night.

also take an aleve once in the morning then again at night, 12 hours apart, for a few days to get on top of any inflamation that might be in the muscle.

then in the morning do some good stretching.

There are two muscles groups in your calf, and 9 times out of 10 people only stretch the gastroc, not the soleus.

#4 and #5 on this site show you how to stretch both of them: http://www.halhigdon.com/15Ktraining/Stretch.htm

here's another site with other good running stretches: http://www.runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching/484.html
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#4940408 - 08/04/10 11:01 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Will give this all a shot tonight. Thx for the heads up.
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#4958376 - 08/12/10 06:42 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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feeling like I am finally getting back into the groove, and the cooler temps are helping. I fucking hate running in heat/humidity.

ran 4.5 miles at an 8:54 average pace last night and it felt good.
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#4961086 - 08/13/10 07:17 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Heat suck but the humidity just kills any hope for a decent run for me.

Went out last night for an easy run just to see how the calf was. Did 2.5 miles in 23 mins. Still have a lingering pain.... not 100%. And on Sat have a 4 mile race.... Not sure if I should even bother.....
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#4961498 - 08/13/10 09:58 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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you'll be fine, just don't push it too hard. have you been doing everything I said above? RICE, stretching, etc?
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#4961557 - 08/13/10 10:16 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Yep and it's much better than before, just not back to normal.
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#4961590 - 08/13/10 10:25 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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 Originally Posted By: bladeofgrass
Yep and it's much better than before, just not back to normal.


yeah, it's not an overnight fix, but running will help it too - 4 miles is not too far, just take it slow and if you have to stop halfway and stretch it
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#4961604 - 08/13/10 10:29 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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I think that how it happened in the first place. I usually dont stretch or warm up for a run or after... just start running.
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#4962007 - 08/13/10 12:41 PM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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stretching before isn't really all that important, unless you're running in cold temps. Even then a slow mile up front is enough of a warm up.

but it's critical to do some stretching afterward - you'll recover better and drastically reduce your chance of injury.


try to make it a point to spend a good 15 minutes stretching after you run. Hold each stretch for 20-30 seconds. Try to do it soon after you run.

It's also a good idea to stretch in the AM if you have problem spots. Start with a little movement (active stretching, like swinging your legs front to back and side-to-side across the front of your body) then do some passive stretches.
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#4963479 - 08/14/10 09:36 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Sooo i did it. It was humid as balls and the course was full of rolling hills. My calf started to ache about a mile or two in. Finished 4 miles in 35.45.
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#4963749 - 08/14/10 02:25 PM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Cheesegoggles Offline
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Fuck me. After about two weeks off due to a bike wreck and trying to run in shitty heat and humidity, I'm a good 40 seconds per mile slower than I was before my wreck. I was supposed to run 9 miles today and called it quits after 5. I'll do a few extra miles in the morning.

This sucks though. I was really progressing nicely for my first half marathon in September. I think I'll get in shape to finish, but sub 2 hours may be out of the question now.
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#4965515 - 08/16/10 07:08 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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 Originally Posted By: bladeofgrass
Sooo i did it. It was humid as balls and the course was full of rolling hills. My calf started to ache about a mile or two in. Finished 4 miles in 35.45.


Nice work man! Just stay on top of the stretching and you will be 100% before you k ow it.
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#4965517 - 08/16/10 07:11 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sirbeefhead Offline
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 Originally Posted By: CheeseGoggles
Fuck me. After about two weeks off due to a bike wreck and trying to run in shitty heat and humidity, I'm a good 40 seconds per mile slower than I was before my wreck. I was supposed to run 9 miles today and called it quits after 5. I'll do a few extra miles in the morning.

This sucks though. I was really progressing nicely for my first half marathon in September. I think I'll get in shape to finish, but sub 2 hours may be out of the question now.


If it's your first half don't go out with a time goal. If you set a two hour goal but you don't hit it you'll be bummed that you missed your target and forget all about the fact that you just ran farther than you probably ever have before, which is an accomplishment all on it's own.
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#4965534 - 08/16/10 08:04 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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[/quote]
Nice work man! Just stay on top of the stretching and you will be 100% before you know it. [/quote]

Scratch that, my actual time was 34.44. Guees I didnt pay attention crossing the line. Not tooo shabby. In other news, legs sore, story @ 11.
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#4965552 - 08/16/10 08:36 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
slowpoke Offline
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I ran 2 for 20:30 friday night. 5 weeks ago i couldnt even run 1 lap without feeling like my heart was going to explode.

My trainer gave me a new running program and i started it last night. My 880's are about 4:30, that is the baseline. I can't wait to see what we get them down to.
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#4965610 - 08/16/10 09:21 AM Re: Running/Cardio Thread [Re: slowpoke]
Sirbeefhead Offline
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 Originally Posted By: bladeofgrass
 Quote:

Nice work man! Just stay on top of the stretching and you will be 100% before you know it.


Scratch that, my actual time was 34.44. Guees I didnt pay attention crossing the line. Not tooo shabby. In other news, legs sore, story @ 11.


most important question - did you remember to stretch after the 4 miles?


 Originally Posted By: slowpoke
I ran 2 for 20:30 friday night. 5 weeks ago i couldnt even run 1 lap without feeling like my heart was going to explode.

My trainer gave me a new running program and i started it last night. My 880's are about 4:30, that is the baseline. I can't wait to see what we get them down to.


that is awesome man! definitely good progress. It's a great feeling when you go from run/walk mode to full on run for a couple miles. Keep it up!




I did the longest run of my training so far on Saturday - 8 miles in around 1:16 - right hip is a little sore, but it felt good overall. got the half coming up in 7 weeks so baring any injury I should do just fine. Mid-week runs are creeping up to the 5 mile distances, and the long runs on the weekends will be building up to 11 miles between now and the race.

It's nice to be excited about running again.


are any of you guys on dailymile.com?
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#4965712 - 08/16/10 10:21 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Nah. I should really start tracking my mileage.....

Yep I stretched but not very long.
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#4965727 - 08/16/10 10:25 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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get on dailymile and I'll be your friend :-)

damn you for not stretching enough! do it man, you gotta stay on top of it or it'll ruin your running
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#4965789 - 08/16/10 10:53 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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I know. \:\(

I'll give dailymile a look see.....
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#4966056 - 08/16/10 12:22 PM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sirbeefhead Offline
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when you sign up just be my buddy here - http://www.dailymile.com/people/MattA

it's a great site for motivation
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#4969122 - 08/17/10 02:34 PM Re: Running/Cardio Thread [Re: Sirbeefhead]
Sir Ironpool Offline
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Funny how when you run alot, you get faster. \:D


Last night (the day after my race) I went out and did a 10k in 54:45. That's a pretty big improvement for someone who used to average 10 minute miles.

Even better is the fact that I can now do a 25:00 5k.
_________________________

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#4969130 - 08/17/10 02:38 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sirbeefhead Offline
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a wise man once said the only way to run faster is to run faster...
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#4973690 - 08/19/10 08:07 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
ChittyChittyGangBang Offline
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Getting ready for a 5k in 2 weeks so I went for a quick run last night after work. Knocked out 2.5 miles in 19.23. Was going to try for 3 even, but calf started up again so I called it.
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#4976288 - 08/20/10 01:18 AM Re: Running/Cardio Thread [Re: ChittyChittyGangBang]
Sir Ironpool Offline
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Had a fantastic brick workout tonight. Ran 2.7 miles down to the bay where the wife and kids met me with my wetsuit, and I did a mile open water swim.

Run time was 21:37 or 8:00 pace, which is the fastest I've run in pretty much forever. Swim was great too...did the distance in 29:00.
_________________________

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#4976547 - 08/20/10 08:52 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Cheesegoggles Offline
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Was supposed to run 6 miles last night. Probably ran about 5.25 - not sure since my Nike+ decided not to work, but I know I did not run long enough to cover all 6 miles. Just didn't feel 100% and more than likely that was because it was about 90 degrees out.

I need to get back to running in the morning - I always feel so much better when I do it first thing.

Hopefully going to get in 9 or 10 miles tomorrow. Three weeks to my first half marathon.
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#4976580 - 08/20/10 09:00 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sirbeefhead Offline
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cheesey - which half is it?
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#4976621 - 08/20/10 09:14 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
Cheesegoggles Offline
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Chicago Rock & Roll Half on Sep. 12
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#4976685 - 08/20/10 09:46 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sirbeefhead Offline
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good times! I hear the RnR series are a lot of fun.
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#4976790 - 08/20/10 10:17 AM Re: Running/Cardio Thread [Re: Sirbeefhead]
Cheesegoggles Offline
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 Originally Posted By: mrbeefhead
good times! I hear the RnR series are a lot of fun.

Oops. I take that back. Its not the RnR. I knew that but had a brain fart. The RnR was earlier this month.

http://www.chicagohalfmarathon.com/
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