Running, Anyone...?

[Norseman]

Change it, I dare you

[GeezerSteve]

I am unmoved by your taunting

back to the subject matter: I hung out at the Cascade Crest 100 Mile finish line Sunday. Fun seeing some old ultra buds, some of whom I haven't seen in 10+ years. Congrats to the finishers!

[Norseman]

Knee is ok? On track with ROM, etc?

[neufox47]

This should probably go in the Gimp forum but I don't think anyone really looks there this time of year and you runner types probably have better answers anyway. I've never really been a runner but I want to be. Historically, I would start running with no real plan and quickly hurt myself, a couple years would go by and I'd repeat the process.

Fairly recently I've started running consistently with a proper plan to work up to running distances very slowly. The plan was to intentionally build up slow enough that I didn't injure myself. All was going great, I was 6.5 weeks into my program and doing half hour running sessions with plenty of walking worked in for warm up/cool down and the odd short mid run break. I'd made it 6 weeks without anything that even resembled an injury. Then half way through a run my calf started hurting. It got worse and I cut the run short.

A quick google search indicated that it was most likely a calf strain and it's a common running injury. I iced it, took two weeks off with some bicycling and walking at the 1 week point that went well.

Yesterday all seemed fine so I decided to go for a gentle run to see how it felt. I got about a mile from the house and it started hurting again, I walked a little and tried to run a little more but it just got worse and worse so I stopped and walked home. Now I feel like I'm right back to where I was two weeks ago, limping around, in pain...

The pain is isolated to a small area on the inside of my calf. How do I fix this? I know; rest, foam roll, do some light strength excercise to rehab, but that's basically what I did and one day out and it's re-injured. This has been the story of my entire life as it relates to running and it's just unacceptable! Historically I would have shrugged it off by saying running sucks anyway and I'm just not meant to do it but I'm motivated now, and I want to have that habit of running a few days a week year round.

I'm open to any and all advice.

I’m guessing you are older, so.

My advice, treat running as a sport not something you do to get in shape. Before you start running again, figure out if you have any severe mobility issues and fix them, develop some endurance without running, practice running very short distances (20 yds) with good form, increase your distances gradually, focus on form. As you start running, do not continue to run if your form breaks down. You can run as part of your workout but not for your workout for the first 6-9 months.

[Buke]

...a PT aint gonna help heal a calf muscle strain.

I'm sure you're right about that. And yes, I obviously didn't rest long enough.

I managed a leisurely bike around around Stanley Park and most of downtown vancouver along with about 10 miles of casual walking over the course of a weekend with my wife on our anniversary a week after the injury with just slight soreness. Then I gave it another week of effectively total rest coupled with lacrosse ball/foam roller work. I felt basically 100% before I gave running another try. Damn thing is right back where it was 2 weeks ago.

I'm hoping a good assessment from a PT can give me some direction about not just how long to rest but more importantly figure out why a 38 year old who's moderately active and not grossly obese can't run for 20 minutes after 6 weeks of slow, careful training without getting injured. That's been the story of my whole adult life. I'm done chalking it up to "I'm just not a runner". I'm never going to be Kilian Jornet or Francois D'Haene but I'd love to get to the point where I could run a marathon in the next year or so and start mixing in some trail running/fast hiking.

[carpathian]

I'm sure you're right about that. And yes, I obviously didn't rest long enough.

I managed a leisurely bike around around Stanley Park and most of downtown vancouver along with about 10 miles of casual walking over the course of a weekend with my wife on our anniversary a week after the injury with just slight soreness. Then I gave it another week of effectively total rest coupled with lacrosse ball/foam roller work. I felt basically 100% before I gave running another try. Damn thing is right back where it was 2 weeks ago.

I'm hoping a good assessment from a PT can give me some direction about not just how long to rest but more importantly figure out why a 38 year old who's moderately active and not grossly obese can't run for 20 minutes after 6 weeks of slow, careful training without getting injured. That's been the story of my whole adult life. I'm done chalking it up to "I'm just not a runner". I'm never going to be Kilian Jornet or Francois D'Haene but I'd love to get to the point where I could run a marathon in the next year or so and start mixing in some trail running/fast hiking.

If you getting I injured has always been the case , maybe you just have bad form and don't realize it.

I've always considered myself to be a 'good runner' in one form or other since child hood. Then I started digging around all these youtube videos on run/bike/swim technique just a few months ago

Holy smokes ! Apparently I'd been doing it wrong the whole time. !

Check out 'chi running' . And learn to feel the perpetual falling forward they describe.

https://m.youtube.com/watch?v=H26liWMDH8U

[Dantheman]

I was off any running for a while due to a pretty gnarly shin laceration biking. Got out for a nice mixed run/hike/scramble. Quads are sore today.

[carpathian]

It took a solid week to recover from that half marathon 2 weeks ago. Felt pretty light on the feet coming into this race today after more rest days then usual.

They called the race a 'heavy 10k' which turned out to be 7.3 miles. So 10k PR focus shifted to solid min/mile pace effort.

I was able to jump into the lead and hold 5:30/mi pace right until 4 mile mark then paved trail went from flat to hilly. pace slowed to 7:30/mi but I stuck with it and ended up with time of 44 min. or a 6min/ mile average. And the course record because it was an inaugural race with only 30 ppl entered ,, lol

A real 10k 2 weeks out... I'm enjoying this flat land stuff and not getting distracted with vert.

[Rossymcg]

I'm sure you're right about that. And yes, I obviously didn't rest long enough.

I managed a leisurely bike around around Stanley Park and most of downtown vancouver along with about 10 miles of casual walking over the course of a weekend with my wife on our anniversary a week after the injury with just slight soreness. Then I gave it another week of effectively total rest coupled with lacrosse ball/foam roller work. I felt basically 100% before I gave running another try. Damn thing is right back where it was 2 weeks ago.

I'm hoping a good assessment from a PT can give me some direction about not just how long to rest but more importantly figure out why a 38 year old who's moderately active and not grossly obese can't run for 20 minutes after 6 weeks of slow, careful training without getting injured. That's been the story of my whole adult life. I'm done chalking it up to "I'm just not a runner". I'm never going to be Kilian Jornet or Francois D'Haene but I'd love to get to the point where I could run a marathon in the next year or so and start mixing in some trail running/fast hiking.

i had this problem, i played/trained/practiced tennis alot, then bang out of nowhere patella tendonitis, then shin splints, then calves like you, i was sent to a gait clinic and saw a physio, it was all down to my bio mechanics and compensating due to lack of anlke mobilty(i sprained my ankles many times) weak glutes, tight calves,
lots of deep tisue massage to my plantar fascia, calves, thighs and hip muscles, mobily exercises and stretching, orthotics
it was hardwork and boring keeping on top of it.


Sent from my SM-G930F using TGR Forums mobile app

[I've seen black diamonds!]

Feeling pretty good today after 20 miles last night. Slower than I expected but single track at night can be slow I guess. At least that's what I'm telling myself. Tired but not sore today.

As far as staying healthy goes, I've learned that if I don't lift weights and run a lot, I will get injured. I don't do heavy squats or deadlifts any more, but lifting keeps my shit in order. If I don't, my left glute medius and left calf become the weak links, my form breaks down, my hips start twisting to one side, and something gets fucked. Also, after long flights and drives I need to be very deliberate about warming up, cooling down and stretching.

Took me about 5 years to get comfortable with more mileage, and the first two years were really just a series of fuck ups. After a 50k in October I'm going to start playing around with more speed work. Carpathian's 5:30 miles have me wondering how much faster I can get if I shift my focus. Shooting for Sub 20 min 5k this spring. I'll probably need to lose some weight to pull it off.

[Viva]

I'm going to start playing around with more speed work.

Speed work is key if you really want to improve at any distance. This is something that I did not appreciate enough early in my racing years.

...my left glute medius and left calf become the weak links

Hill work did wonders for my calf strength. Plantar fasciitis was a real problem for me until I strengthened the lower legs via more hill running, especially uphill.

Took me about 5 years to get comfortable with more mileage, and the first two years were really just a series of fuck ups.

HAHAHAHA..... Yeah, I can write a book on my first five years of running. But by the time year 5 rolled around, I was doing okay.

[I've seen black diamonds!]

Wanted to see what a 5:30 pace felt like on my morning fartlek so I pinned it for a couple half miles. It felt fast. I struggled to run smoothly under 5:45ish. Second try was actually better than the first. Everything loosened up a bit. I'm looking forward to some indoor track time this winter and the next step in my midlife education in running.

My dog was impressed with my effort. She was like, "Are you telling me that you're not slow as fuck?" I was thinking how much easier it would be if I dropped 10 lbs, but hell, I eat pretty healthy already and don't drink much. I'd probably need to count portions. I've done it before and it worked, but it wasn't fun.

I'm running with a younger, lighter, faster friend tomorrow evening. 7.5 miles, 1600 vert. If I can hang on heading up the hills I'll reward myself with a double IPA at the local brewery.

[OldLarry]

Banged out 16 in the heat and mildly hung over the other day. Was supposed to be 18 but phone (strava) died and I turned around too early on an out and back. :/ feel like I’m kinda on target for Toronto I guess-

[hutash]

Got in a short 4.5 mile run before my daughters wedding Saturday. Really struggled, but figured it was from wine at the rehearsal dinner. Two miles in it finally dawned on me that Denver is not at sea level. Did you know running at five thousand feet it harder then sea level?
Who would have thunk it.

I still blame the wine, because of its mental impairment though.

[4matic]

Good work Old Larry. Solid

[Cruiser]

Got in a short 4.5 mile run before my daughters wedding Saturday. Really struggled, but figured it was from wine at the rehearsal dinner. Two miles in it finally dawned on me that Denver is not at sea level. Did you know running at five thousand feet it harder then sea level?
Who would have thunk it.

I still blame the wine, because of its mental impairment though.

Congrats, Hutash!

[hutash]

Thanks, I got to admit it was kind of cool.walking her down the aisle.

Of course the best part was getting to ride the carousel.

[carpathian]

Ha! That is awesome I gave you some numbers to shoot for! I love how when you see a number and at first it might seem unattainable then after a week or a month or a year you hit it and it was easy... Well not easy , you've become adapted to the pain.

I tell my wife this stuff and she is like that sounds fun, honey

Just yesterday I did my first official speed work out in 20 years.

5x 400ish at 1:00. ( couldve been 350 . Then 5 x 400ish on slight hill @ 1:15

I love the way flat running times are so standardized and we can hear numbers and have an idea what that means versus mountain running races and random vertical or distances

[I've seen black diamonds!]

Damn, I tried hard chasing my buddy up the hills today. I was huffin and puffin like a choochoo train, but I just couldn't keep up. Granted, he's 15 years younger than me and ran competitively for a while, but I thought maybe if I was willing to suffer enough I just might hold on for dear life. Turns out he's in much better shape than last time I ran with him in the spring. Looks like he's cut back on the cheeseburgers. Pretty inconsiderate if you ask me. Great workout though.

Congrats, Hutash. You look surprisingly dignified for a man sitting on a dog. I remember my first run after I moved to CO. I was like, "WHAT THE FUCK IS THIS BULLSHIT!"

[Cruiser]

I moved to the Denver area from sea level when I was in my mid 20s. Was fairly fit at the time and I honestly think it took me about 3 months to feel comfortable going full tilt at this altitude. Crazy how much difference 5k' makes.

[carpathian]

Full disclosure: I went and google earth measured my 400s I was doing the other day... 290 . But know I know where the actual 400 and 800 are lol

[thefortrees]

Finished a half marathon this morning @ 7:20/mi. Missed my goal pace by a long shot, which was 7:04/mi. Definitely need to change some things up. Still fairly happy though - last year my 13.1 pace was 8:10/mi. Always good to see progress, but I gotta work harder and smarter...

Still got 7 weeks til the full marathon, so I’ve got some time to focus on speed work.

Carpathian - It may take me a year or two, but your finish times are motivating me to stay the course. I’ll be right up with you before long

Also, I switched to Altra Escalantes and zero drop 3 weeks ago... I’m loving the feel of a flat shoe. Took some transition time but my stride is so much more comfortable in these things.

[I've seen black diamonds!]

Linked up some trails I hadn't connected before. It was good. Legs were still sluggish from a hard run Wednesday. Took it easy and snapped some pics. Wildflowers where amazing but the color is all washed out in my photos.















Funny how pictures get worse the further you go. Toward the end I tried but to take a picture of some cows and missed all but one cow.

[I've seen black diamonds!]

Also, the race I'm running with a fried in October in PA got moved from Saturday to Sunday. It's he race director's fault, apparently, as he failed to noted that he was told by someone running some park that he could not have the race the same day as a youth pheasant hunting tournament. Seriously. My flight home is Sunday evening. If I'm fast enough I'll have time to take a shower before heading to the airport. Nice work guy.

[fool]

Did my first 100 last weekend. Woof - still feeling it, but good race overall. 23:45 for 100miles with 20k climbing (and 20k descending). Had an awesome crew, three great pacers, and my fueling, resting, and pacing all went well. Seems like it will take a while to recover from it - still a bit hard to walk, pretty lethargic overall, and stomach isn't back to full size yet - but happy I did it, and wouldn't be surprised if I do one again (though it was much easier to train for given my amount of vacation this summer).