#8070457 - 01/31/15 01:31 PM
Re: Running/Cardio Thread
[Re: Rudi]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Any good ideas on how to go faster downhill without knees killing the next day?
How's your cadence on the downhill sections? I've noticed it's so much easier to drop my turnover on downhills, which causes more pounding on my feet/knees/legs. I have to force myself to keep my turnover high for the first 1/3 of downhill sections until things settle in. Then it sort of feels like gliding down the hill instead of striding down it, if that makes sense.
Not sure if that's what you're already doing, but if not, try to focus on keeping your turnover high (higher even than on flat ground) to minimize the force on your knees.
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#8071001 - 01/31/15 10:37 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Rudi
Member
Registered: 05/02/10
Posts: 809
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I'll try bringing my shoulders forward and increasing cadence. I think my issue is that I'm shortening my stride, decreasing cadence, and bringing my shoulders back. I'll give this a shot and see how it goes
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#8073853 - 02/02/15 06:06 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11459
Loc: The OC
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Didn't really have a goal either. But I hit 125 miles which I think is my biggest month ever. February is probably going to be even bigger providing I don't get injured (140+).
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8074216 - 02/02/15 09:57 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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My Jan turned out pretty solid: got in 4 good weeks with 3x quality days each for a total of 217 miles (my highest ever in 31 total runs). Now I've got 4 weeks of Jack Daniels stage-4 (easier than stage 3) and taper into my last half of this season at the end of Feb.
My legs are feeling a little rough, but I think that's to be expected immediately after the previous stage. The next couple weeks focus mainly on threshold/tempo runs to lock in race pace, then the taper. I'm sure after a few weeks of that I'll feel more confidence.
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#8074304 - 02/02/15 11:02 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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My Jan turned out pretty solid: got in 4 good weeks with 3x quality days each for a total of 217 miles (my highest ever in 31 total runs). Now I've got 4 weeks of Jack Daniels stage-4 (easier than stage 3) and taper into my last half of this season at the end of Feb. My legs are feeling a little rough, but I think that's to be expected immediately after the previous stage. The next couple weeks focus mainly on threshold/tempo runs to lock in race pace, then the taper. I'm sure after a few weeks of that I'll feel more confidence.
Solid work man. Yeah, the legs will definitely feel it over the next couple weeks as you continue to ramp it up, but if you take the taper seriously, you'll be ready to rock in your race.
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#8074664 - 02/03/15 09:08 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Man you hit 217 miles in one month training for a half? That's a serious amount of mileage, I hit 207 back in November peaking for a full marathon lol.
I had to do 10 miles on a treadmill on Sunday, first time I ran on one for quite some time and it was horrible, lol.
I ended January with 115 miles ran and 184 miles biked. 299.89 officially, lol.
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#8074989 - 02/03/15 11:10 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Well I was doing it at my place and watched The Other Guys while doing it. So that made it bearable. However, it being in a house in PA and the heat on was annoying. Heat would turn on and blow DIRECTLY on me! I had to open the door to the sub 30 degree air, lol.
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#8077185 - 02/04/15 12:25 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11459
Loc: The OC
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Netflix + treadmill = win. I've been able to survive up to 23 miles doing that.
The last two training sessions were productive. Finally nailed my elusive 5x1000 meter @ my 5K pace Sunday. Then did my 7.5 mile tempo run at my 10K pace last night.
My next session is honestly scaring me. An 8 miler at marathon pace, followed by a "fast" 18 miler the following day on hills. Mentally I just feel unprepared. Worried I'll either blow up or get injured. But I've been sticking to the plan so far. And I guess this session is supposed to teach me how to run when tired.
*fingers crossed*
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8078287 - 02/04/15 11:59 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11459
Loc: The OC
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Nice work man. Humble to admit I'm feeling pretty beat as well. Not 50 consecutive days kinda beat but much more tender than the last time I trained for this.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8080091 - 02/05/15 10:28 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Anybody see this and wish they had a couple grand to do it?
http://www.robkrarultracamp.com/
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#8080490 - 02/06/15 09:56 AM
Re: Running/Cardio Thread
[Re: Lividentity]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8080518 - 02/06/15 10:12 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I think for people that are newer to trail running can get a lot of out it. It is also capped at 20 people, so I'm sure they'll have no problem filling it. For someone like me that only runs roads in Florida that's a very different thing. Or if you live in a big city and want to get away, why not run with Rob Krar for a week? Perhaps you can gain his knowledge and start winning 100's? Lol.
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#8080747 - 02/06/15 11:57 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Yeah I am a good candidate, I'd just be nerding out the whole time, lol. I'm pretty sure I wouldn't even be considered a man standing next to Rob's beard. I mean it has its own Twitter account after all. I did decide to start growing a moustache though, and it looks ridiculously bad lol.
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#8080905 - 02/06/15 01:20 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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When it comes to beards, this is where I excel, so much more so than actually running.
Jan: 25 SLOW road miles on the feet, no pain Cycling: 96miles
Figure my goals are very modest for '15. Simply being able to run every week. So more emphasis on caring for my feet, less on stubbornly doing miles.
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#8081352 - 02/06/15 03:49 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Will he teach me how to grow a beard. I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) Oh, I can grow a beard, it's just that the ladies in my life (wife, daughters, Donnie) don't like the scratchiness. The ladies in my life say the same thing...and yet here we are amen brother (technically I'm only allowed the beard 6 months of the year before she dumps me tho.../balls in a box)
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#8082062 - 02/06/15 11:08 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11459
Loc: The OC
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You guys.
Whelp, I did it. Got to 20 miles in just over 3 hours with 1876 ft cumulative elevation change, according to Runkeeper. I was cruising at a mid-9 mile pace until mile 12, where training requires me to then run at my 10K pace for 3 miles. It was a huge mental breakthrough. And I now understand why many of you guys preach race pace throughout training.
Took a gel shot and salt tab every 5 miles. Stopped 3 times to refill water. Numerous stops at traffic lights. But overall I'm feeling pretty stoked.
One thing I noticed was that around mile 19 my right glute muscle began to cramp a bit. It wasn't bad but I'm worried it might get worse in those last 6 miles on race day. Calves are a little cramped but overall the body feels pretty good.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8084033 - 02/09/15 01:04 AM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11459
Loc: The OC
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Nice job guys. But I now have a horrible mental picture Stickaz.
Also, I think it's totally fine to do longer weekend mileage as long as we can hit the recommended targets for the interval/tempo runs during the week. Perhaps the other guys can chime in with their opinions.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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