Running, Anyone...?

**bodywhomper** · 04-13-2015, 09:37 AM

Originally Posted by bodywhomper

any collective thoughts on kelley starrett's new book, "ready to run"?
http://www.amazon.com/Ready-Run-Unlo.../dp/1628600098

ive been spending more time with this book ^^^, and it's been very helpful for me in working through body kinks that i get. my kinks range from my toes to my neck; they most often shows in bad issues with my lower back. the book was recommended by a physiatrist. the general goal of the book is to keep runners running throughout their life and avoiding injury.

**hutash** · 04-13-2015, 12:29 PM

Originally Posted by Big Steve

Speed cripples. Runners who try to keep running fast as they age are more likely to get crippled. OTOH, runners who slow down to jogging/shuffling pace as they age hold up very well. I know 200+ people who have run ultramarathons for years who are going strong, albeit slower.

This is what I am finding. I have slowed down, way down to try and keep my heart rate in check per articles you linked. It is driving me crazy and I can't quite slow down enough to fully achieved my calculated heart rate, but I also noticed running has become much easier and doing longer miles has been leaving me less tired and over all feeling better. Instead of struggling to complete 8 or 10 miles I find myself at the end of it wondering where the miles went.

That said, getting old sucks, I would rather run faster as my current pace is somewhat boring. I hope it improves as my cardiovascular fitness improves with the lower heart rate.

**Harry** · 04-13-2015, 01:54 PM

Originally Posted by Harry

This thread got me motivated and off my ass. Thanks everybody. Today I did the following:

Walk 1 mile with elevation gain from 7500 ft up to 8500 feet.
Run 1 mile with slight elevation loss, 8500 to 8200 ft.
Turn around.
Run/walk the 1 mile back up to 8500 ft. (About 50/50 mix)
Run the 1 mile back down to 7500 ft. (Some walking due to snow & ice).
4 miles total.

UPDATE: doing this about 2-3 times a week now. Plus skiing almost every day. My time has not really changed, and my run/walk percentage has not changed, but everyone who knows me has been asking if I am losing weight. I do not have a scale, but I must be dropping weight if multiple people are commenting. Ski season ends this weekend and I plan to up this to 4 times a week. Also I have mapped out a 6 mile loop that tops out at the same peak elevation but has much more gradual climbing. Still wearing Carhardts and my run is not much more than a shuffle.

**GeezerSteve** · 04-13-2015, 02:52 PM

Go Harry

**Cono Este** · 04-15-2015, 06:37 AM

Ive found running to be the only cardio worth my time. 2 miles on a treadmill before a 30 min weight circuit works well for me. Ive been building up the milage very slowly as I am a big guy, 225 lbs, and a swimmer who has never ran much before, but I am amazed at what some of you guys can do milage wise.

My whole goal is preventing injuries and am building distance slowly. I just dont think at my size and at 43 I want to go further than a few miles a day.

respect to you guys who can rule 10-20 miles, i must be genetically inferior.

**flyandski365** · 04-15-2015, 07:12 AM

^LOL, I'm feeling that way too right now, but I used to hammer out distances like that no problem. Taking it slow and getting back into it now. How long does it take to stop sucking?

**hutash** · 04-15-2015, 11:55 AM

Some people never stop sucking.

It is all a matter of developing the anatomy and physiology. Just like you can't jump in a pool and bang out subminute hundreds or cruise 1 or 2 miles that for some people is easy, the same applies to running. If you want to get better fast, then following a dedicated training schedule can do that in a matter of months. If you are lazy and inconsistent like me it could take a year.

Big Steve's linked articles about going slow to go fast is a good starting point, but I think anybody reasonably fit could easily do a half marathon in three months if they really wanted to. There are several training schedules to do that on the innertubs.

The secret for me is to stop half way through a run and drink good beer

**Cruiser** · 04-15-2015, 12:06 PM

^^^ Always good to be reminded of the importance of staying well hydrated during a run. Thanks hutash!

**bodywhomper** · 04-15-2015, 12:52 PM

there are/were some fairly well organized hash harrier groups in the bay area.

**Cono Este** · 04-15-2015, 02:21 PM

Originally Posted by hutash

Just like you can't jump in a pool and bang out subminute hundreds or cruise 1 or 2 miles that for some people is easy, the same applies to running.

I call that respect for what others do.

BUt some people are also just not built for the same things no matter how hard they train.

**hutash** · 04-15-2015, 05:29 PM

Originally Posted by Cono Este

I call that respect for what others do.

BUt some people are also just not built for the same things no matter how hard they train.

True, but that really applies if you are trying to be competitive. Just about anybody can run a marathon, or swim a mile with some moderate training. Running a 3 hour marathon if another issue.

I have always been a swimmer and cyclist and found those relatively easy, running I had to work a little harder at, but then there were no brew pubs near the pool.

**irul&ublo** · 04-15-2015, 05:33 PM

My business partner just finished the Wastach 100. I got to laugh as he struggled up the stairs Monday morning. But I bought him a bottle of this to work on the aches and pains.

**Cono Este** · 04-15-2015, 05:41 PM

Originally Posted by hutash

True, but that really applies if you are trying to be competitive. Just about anybody can run a marathon, or swim a mile with some moderate training. Running a 3 hour marathon if another issue.

I have always been a swimmer and cyclist and found those relatively easy, running I had to work a little harder at, but then there were no brew pubs near the pool.

I could not run a marathon if Nike sponsored me.

But I could probably still break a minute in the 100 back without having been in the pool for yrs.

**Viva** · 04-15-2015, 06:35 PM

Originally Posted by irul&ublo

...the Wastach 100.

Watchcat!

**hutash** · 04-15-2015, 09:43 PM

Originally Posted by Cono Este

I could not run a marathon if Nike sponsored me.

.

Where I haven't run a marathon (I easily did a half), I can ride a century and swim two miles, it is not that difficult. It is more about training and discipline/determination then anything else. Again, as long as you are not trying to be competitive, and more about just trying to finish.

I had never run a half, decided what the hell, and half asset trained with no plan, just got some running in, drank way to much the night before, and went out and run a sub two hour half. Nothing to be proud of, but considering the lackadaisical effort, not bad (I am 56, but a hell of a lot ligher). If you once had the dedication to be a good swimmer, and a sub 60s back says you did, you can run a marathon. Running, more then most activities, is a mental game in my experience. Anybody can run, but running well is another matter.

**char** · 04-15-2015, 10:14 PM

**seano732** · 04-15-2015, 10:26 PM

I'm seven weeks out from the Escape from Alcatraz, and my run training has been sucking ass..... Took Jan and Feb off cause of plantar fasciitis, and am def NOT feeling run ready....

**Cruiser** · 04-27-2015, 08:34 AM

Managed 13 miles yesterday morning in the rain. My dammed windstopper softshell soaked through about an hour in which left me feeling less than famous by the time I got home. But it was so nice to get out for a good run after a hectic week.

What are you guys and gals doing to aid recovery after a longer run? Do you have a routine that you follow when you get home to help minimize any soreness the next day? Ibuprofen? Cold soak? Protein shake?

**OldLarry** · 04-27-2015, 08:53 AM

In serious need of a run after no activity at all for 3 days. Makes me so tense and grouchy if feel like I might rip someone's head off for the slightest infraction. Not good-

**bagtagley** · 04-27-2015, 08:55 AM

Running on the trail will reduce soreness, but i know that's not always in the cards. After a long road run, I typically do 8-10 minutes in a cold bath. Works wonders for me, particularly the next day.

**GeezerSteve** · 04-27-2015, 09:23 AM

Cold water bath is great. Ice water bath is the gold standard, although I have rarely done it. It's nice when there's a cold stream or lake near the finish line of an ultra. Unfortunately, there is no such opportunity near the finish line of the two ultras I'm now doing each year. I'll try to take a cold water bath after my next ultra.

I ran 3-1/2 hours yesterday. 20th anniversary McDonald Forest 50K is 12 days away. A finish at Mac20 will be my 85th verified ultramarathon finish. I may have a couple more but 84 finishes to date is all I can verify. Average weigh for my 84 ultra finishes is around 240 lbs., so you skinny schoolboys have no excuse.

**Cruiser** · 04-27-2015, 09:40 AM

Holy shit Steve. That's a lot of running!

**flyandski365** · 04-27-2015, 12:34 PM

How long after a long run should you go for the cold water? When does it help most?

**::: :::** · 04-27-2015, 12:59 PM

Works best right after exercise, but still effective if you have to wait to get to a cold water source

**hutash** · 04-27-2015, 01:15 PM

Originally Posted by Cruiser

Managed 13 miles yesterday morning in the rain. My dammed windstopper softshell soaked through about an hour in which left me feeling less than famous by the time I got home. But it was so nice to get out for a good run after a hectic week.

What are you guys and gals doing to aid recovery after a longer run? Do you have a routine that you follow when you get home to help minimize any soreness the next day? Ibuprofen? Cold soak? Protein shake?

I have only run one half marathon (adding the Mammoth Half in June), but I aided my recovery by hitting several brew pubs after the race. I also spent time in an Irish pub before the race, didn't get much sleep, and hated life for the first 5 miles, so maybe not the best training plan