Sports & Fitness The Running Thread (All Abilities)

Discussion in 'Living Room' started by Propagate, 28th Jun, 2017.

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  1. Heinz57

    Heinz57 Well-Known Member

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    Not specially made. About $300 a pair though
     
  2. Propagate

    Propagate Well-Known Member

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    Had a hit out in the wind, cold and rain this morning. Steady 12k, not super fast but watched form. 90% pavement 10% trail and no hip & back issues! Kept good form and watched the pace. Need to build the strength and endurance back up now, I was pretty tired by the end, but it's only the second run of any real distance since getting over the Flu, and I'd only just built up to any sort of regular 10k plus distances right before getting crook, so pretty happy.

    Had a ripper couple of Yoga sessions Monday & last night, really seeing improvement in the flexibility now, especially around the hips. Yoga again tomorrow then maybe an easy short run Friday and get a long trail run in Sunday, (might squeeze a spin out on the bike on Saturday if the weather picks up). The race at the weekend got me excited to ride again.... here's another shot of my ugly mug (they posted the official race photos this morning).

    Instagram post by Numbnuts • Sep 6, 2017 at 4:51am UTC

    Happy Days.
     
  3. Ace in the Hole

    Ace in the Hole Well-Known Member

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    How bad do you guys hurt after running?

    My training's probably a bit different to most here as I train for sprints, but wonder how much you hurt after finishing a tough workout?

    My most painful sessions are repeat sprints with short rests.
    Like this morning I did 3 sets of 5 x 100m sprints with 45s rest between reps, 6 mins between sets.
    The first 2 sets were ok, but last few runs on the last set really hurt.
    The most painful parts is when it's over and I'm gasping for air and it actually really hurts so bad just to breathe for the next few minutes.

    I wonder how the elite runners really feel after a big effort in a tough race.
    Some of them fall to the ground in exhaustion, but some just stand there, walk it off and don't look like they're hurting at all.
    It's hard to know what they're really feeling like inside.
     
  4. Propagate

    Propagate Well-Known Member

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    Hurt as in painful, or as in nothing left, seeing stars and want to puke but ok after you've calmed back down? @Ace in the Hole

    I've pulled my pace right back in the long runs and it's helped immensely with recovery. I was pulling up sore and in pain after every run, either feet, hips, back, calves, something always hurt for days afterwards. Now though, I'm pulling up fine aside from some calf soreness still that lasts maybe a day. I ran a 12k trail run this morning at conversation pace and pulled up with just the usual sore calves. I feel like I could go run it again though.

    If I do a fartleks session though, or some sprint climbs racing on the bike then it's all I can do not to throw up at the end. I'm usually doubled over waiting for the blood to get back up to my head and get the breathing under control whilst the legs stop screaming from the lactic acid. Is that the kind pain/hurt you mean?
     
  5. Ace in the Hole

    Ace in the Hole Well-Known Member

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    In the case of my last running workout, it was neither lactic acid burn of nausea feelings, but more just really heavy breathing once it was over.
    It hurt to breathe, not sharp pains, but just hard to breath fast enough to get the oxygen in.
    I suppose you could compare it to having to blow up as many balloons as possible in a few minutes, it would be tough work.
    I have to just kneel in a crouching position and struggle to get the breaths in.
     
  6. Propagate

    Propagate Well-Known Member

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    I guess being so lean you've a huge amount of muscle mass relative to your weight, pushing that to it's limits in sprints would need an inordinate amount of oxygen to replenish?

    When I sued to lift, if I went hard on the leg press machine I'd have to stay doubled over for up to 5-10 minutes at times as as soon as I tried to stand I would literally start to black out, the big legs sucked robbed all the oxygenated blood until the lungs could catch up so there wasn't enough oxygen rich blood to get pumped up to the brain when I stood.

    If it's just rapid breathing and doubled over getting trying to get enough air in I don't think I'd be too concerned, but if it's actual pain in your lungs during that then that could be a sign of pushing a bit too hard and doing some damage to your lungs? I think I'd see a specialist sports doc if that's the case, just in case. Or maybe back off the end of the sprint just slightly?
     
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  7. Propagate

    Propagate Well-Known Member

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    Did anyone get a nice run in, or some weekend training?

    I think I may have overcome the hip issue by continuing to watch the form, as soon as I start to speed up my stride wants to open up and I put the fore foot too far forward, the hip instantly starts bugging me. So, I have to watch that form and get my speed up with technique and increased cadence. Bit annoying as I've gone backward a little in pace splits, but the up side is I'm running longer distances and pulling up with no real issues at the end, (other than a bit of obvious tightness & soreness).

    I'll put in a few ore weeks of steady away stuff, increasing distance a little each time then I'll start working on upping the cadence to gain some speed.

    Couldn't resist taking advantage of the nice morning yesterday, so went out and ran west-to-east on the 2 Bays trail, 12k all up from the bottom Hyslops Road (nice hill climb to warm up on!) then a magic trail tun down to Boneo Road.

    Backed it up this morning with a 14k pavement run in pretty ordinary wet and windy conditions.

    That's the first time I've backed up a decent length run 2 days ina row, feeling good, calves are pretty tired and soles of feet a little sore, but all up feeling like the base strength is getting where it needs to be.

    I'll either do an easy one Wednesday or start the fartleks again, depends how I feel as I want to run 2 bays again this weekend if the weathers nice, only I want to up the distance and go out and back starting at Boneo Road, see if I can push it out to 20k give or take.

    Hope everyone had a good weekend.
     
  8. paulF

    paulF Well-Known Member

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    @Ace in the Hole , most probably your cardiovascular system is not up to the effort yet and will improve in time. Another thing might be that your rip cage and diaphragm muscles are not used to this much contracting and hence hurting but again, they will adapt in time.

    You might want to rethink not doing cardio runs as they have a detrimental effect on your cardiovascular system which in turn will allow you to work harder/recover quicker on your faster explosive workouts. I'm on the opposite side of the fence on this one. I need to incorporate HIIT(or maybe fartleks) into my usual schedule to improve my 5km and longer runs speeds.

    There is a lot more into breathing than getting air in. It' actually two processes , ventilation(breath in and in breath out) and respiration(exchange of gases) and cardio work can really help with the latter.
     
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  9. Ace in the Hole

    Ace in the Hole Well-Known Member

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    This seems to be the case, it only happens when I do multiple short sprints with short rest between reps.
    Yes, my cardio system is not very well trained.
    I think you are correct about my rib cage and diaphragm muscles not being used to contracting so much, as that is exactly what it feels like.
    It's not excruciatingly painful and I can breath without restriction, but the rib cage area does hurt to breath for a while.
     
  10. marty998

    marty998 Well-Known Member

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    Bugger - did the Sydney Half today. On track for 1:57 but with 3.5k to go cramped severely in both calves, and then both quads too :( It was full on spasms too, not the nice kind that you can just say "shut up legs" and keep going.

    So embarrassed about walking all the way from Barangaroo to the finish... I lost 12 minutes and literally 1000 places in a field of 7,500. Everyone was so nice with so much encouragement and all I could do was shrug my shoulders! I wanted to jump into Circular Quay by the end of it.

    Not even close to being out of breath which made me sad. So much advice given today - more water, less water, more salt, less salt, more electrolytes, plain water... magnesium seems to be the one everyone agrees on.

    What can I do to avoid breaking down again, if aerobic capacity is not a problem for my desired finishing time?
     
  11. Propagate

    Propagate Well-Known Member

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    Good effort though @marty998 , it's a long way. I've no advice on cramps, I don't seem to suffer them as yet (never did on the bike either).

    What's your normal distance runs look like? Was this a big step up or are you used to putting in these sorts of k's? Could it have just been that it was a big jump up from where you're used too?

    I've only attempted 21k twice before, both times I fell apart somewhere after 12k and was in real strife by the end (walking a lot of the last few k's), then being ruined for weeks afterwards. So I backed my distances right off and slowly built them back up.

    I ran a 20k trail run yesterday with 400+ meters of climbing, all on singletrack and finished in 2:06 (Two Bays Trail, out and back). The wheels came off at 18.5k but only in that I simply ran out of fuel, I was starving and my legs just said nope, need fuel now. Other than that I pulled up fine at the end, no cramps, no niggles and no soreness today. A massive different from the absolute wreck I was the last time I tried 20k.
     
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  12. marty998

    marty998 Well-Known Member

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    Yeah big step up for me... my "training" if you could call it that has been limited to mostly 5k Parkruns on Saturday morning. Occasionally I'll do a longer 6-10k run, but given my pace is a fair bit slower for the HMs I didn't think I'd have too much to worry about in terms of muscle cramps. Anyway, live and learn.

    I just gotta get off the work treadmill and get out for some long runs. Pulled up pretty well today so that's positive, 2 hot showers yesterday really helped.
     
  13. Propagate

    Propagate Well-Known Member

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    I'd suggest slowly building up your distances over a few months then @marty998 . Some people have an innate ability to just go out and run till they run out of stem and pull up fine, for me it's taken 9 months to get to yesterday.

    I felt like I was going great early on as my engine is good from so much cycling, but I just kept getting ahead of myself, going too hard, too far when I hadn't build a good foundation. I was continually injuring myself.

    The last time I tried 21k I was a mess at the end, wrecked my hip and couldn't walk and took weeks to get back to being able to run more that 3k without my hip giving out.

    Once it started to come good I just watched my speed, kept it a bit slower than what I'd built up to but really concentrated on form and slowly built this distances up over weeks. Got back up to being able to run 10-12k twice a week in comfort, (still working but not trashed at the end).

    I try and get in two runs of 12-15k per week now with one short "speed" day of around 5-7k but putting some efforts in there to slowly get the overall speed up as we go. That seems to be giving me a good base, my plan now is to up the 12-15's to 15-17's twice a week then every couple of weeks put in a 20+, slowly increasing each of the long sessions over the next few months to get to marathon distance for February.

    I think I could run 30k now if I really wanted to, but it would not be pretty and as a new runner I've learned the hard way this last 9 months about listening to my body and not pushing too hard. The gains are coming, and it's bitter to get them slowly rather than pushing too hard too soon and risking injuries. That's not to say I wont do something stupid again or hurt myself again, but I seem to have found a formula that's working for me at the moment.
     
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  14. paulF

    paulF Well-Known Member

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    Good effort indeed @marty998 but unfortunately with running there is no shortcuts. Stick to the 10% rule and you will get there in one piece and most importantly with a much stronger/capable body. Remember, running is much more than just cardio and it is very hard on the body so rest adequately otherwise risk continues injury.

    As for cramps, it can be magnesium or dehydration. In regards to dehydration that's easily and quickly fixed but magnesium takes time since most of it is in your bones and takes the body a while to store/lose it's magnesium reserves from memory.
     
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  15. Colin Rice

    Colin Rice Mortgage Broker Business Member

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    Used to do a lot of road work in my amateur muay thai boxing days but the knees dont appreciate it anymore so its brisk walking and weight training that works for me in my middle age haha!
     
  16. MTR

    MTR Well-Known Member

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    On a side note......If anyone is going to USA make sure you stock up on running shoes, currently in US can not believe how much cheaper.

    MTR:)
     
  17. Propagate

    Propagate Well-Known Member

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    Send some over!
     
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  18. MTR

    MTR Well-Known Member

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    LOL, I already have a list.

    Good thing is US shoe size same as Australian shoe size, unlike clothing.

    Now let me tell you about cars, in Australia we are paying perhaps 30-40% more for vehicles, US much cheaper, this one is all about the tax... damn it
     
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  19. Propagate

    Propagate Well-Known Member

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    Yeah, I've have a few mates over there, the price of the big pick up's and the nice new style muscle cars is ridiculously cheap compared to similar (or import versions) over here.
     
  20. Propagate

    Propagate Well-Known Member

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    Had a ripper run on Saturday morning, albeit very tough going.

    Parked at Boneo Rd Bushranger Bay Car Park and ran up the Two Bay Trail to Main Ridge, then carried on and followed the Two Bays Trail right through to Dromana plus tacked a little on the end to run up to the extraction point at the cafe...

    Furthest run to date and most climbing by far at 23.6k all up and over 600 meters of combined vertical ascent.

    The back half though Seawinds was very tough, I had no idea it would be that steep, even the down hill sections were brutal being that they were very steep and very rocky so you were braking the whole time, that was tough on the knees.

    Great scenery though, I had a ball.

    Pulled up surprisingly OK at the end, don't get me wrong, I had NOTHING left and had to walk/jog/walk the last road k's as I was spent.

    Was fine by the time I got home and pulled up great yesterday, but tired today though (always seems worse the second day?).

    Rest week then see what the coming weekend brings.

    All in all, very pleased with progress and amazed how well I pulled up afterwards. The last time I tried 20k (and on the flat) I finished in a mess and was a few weeks before I could run properly again.

    If anyone's interested, here's a 3D map flyover from my run on Saturday, great website, it links to Strava and when you finish your ride or run it generates a 3D map for you and imports your photo's from Instagram that were taken during your activity.

    Relive 'Brutal Trail Half Marathon. Toughest thing I've ever done!'

    Hope everyone else had a good weekend? Anyone run anywhere interesting?

    Tone.
     
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