The "Official" Runners thread...

@ my crossfit box, I was taught about a month ago, a gluteus exercise. It its like a stationary lunge, but placing the "rear leg" on a 20 inch box. As you lunge down, your "front leg" knee should in theory reach the ground.

When I first started doing this, I could not even more than three reps, as I had neither strenght, nor balance. One of the coaches, who is a tri-athlete, told me to work on it 3-4 times a week; as it would help with running.

Well, now I'm able to do three sets of 15 reps on each leg, and can even incorporate dumbells to the equation.


Why I'm talking about this? Well, as you get better with this exercise, you "kick back" further as you run. So it helps with increase speed and better running form.


Last night, I had a 5 mile group run. My time? 41:19. That's 8:16 splits, folks! My first sub 9 min splits at the Mile High City!

I'm back!

 

Marathon training has started up again. The heat is really adding an extra element to the training. Last night we had our track workout in 100+ temps with little to no wind. That made for a brutal workout.

 

a bulgarian split squat?

you can also do those and include a shoulder press into them for more awesome'ness


Ive gotten back into running again after I had hurt my achillies. Ive been doing strength excersises for my calves to help them from getting injured. my first 10k trail race is the 25th of this month

 

big sale on shoes right now at steep and cheap. I love my merrells and I might pick up another pair bc they are about half off right now

http://www.steepandcheap.com/steepcheap/gear-cache

 

I was told it's called a "one legged squat". Good luck on your 10K keep us posted!

 

I just looked it up, they are the same thing. but some people call pistol squats, one leg squats.

I will! I plan on doing a pre run on the course this saturday then taking it easy untill the race.

 

Sheeeet!!! that is a lot of elevation! So 4-6k of elevation is sounding good!

 

^ yeah definitely no walk in the park, but better than 7500'

had a pretty good week 38 miles 0/6.3/4.3/7.5/0/20/0- my long run being the highlight, very tough run w/ over 5000' of elevation gain- took just over 5 hours, temps went from a comfortable 60 degrees at the start, to an uncomfortable 80-ish degrees at the finish

 

Doing the Hal Hidgen 18 week Marathon program pretty soon.....been running lots of easy 5 milers in the meantime. Wondering how much size I'll lose during this journey. I'm not a big guy by any means but would like to keep as much muscle/strength as I can.

 

^ I wouldn't think too much, continue to get some strength training in during the 18 weeks

have been running early mornings the last couple of mornings w/ the headlamp (actually lamps one on the waist, one on my head) - evenings are getting shorter and by the time it cools down it's almost dark

 

First season of College XC is kicking into gear. Practice every morning at 545, Lots of tempo runs. Started a 7 mile run at 630 pace and our last mile was a 5:39

 

Completed the Calgary 'Sprint' Spartan Race this past weekend. My running partner and I did exceptionally well. We finished in the top 16% of participants for the entire weekend (7200 people). They haven't added age/gender info to the standings lists - so we can't see where we placed in that respect. But we feel we did pretty great for a couple runners in our 40's.

We've been hitting the strength workouts pretty hard - and it really showed. We didn't have any trouble with the obstacles. The Calgary event is such a good course, and great organization. Can't wait for next year.

Now it's a tight 2 and half weeks until the Red Deer 'Super' Spartan Race. It's my home town, so it'll be great to not have to travel. We're in the 'Elite Heat' for the Super - so that'll be a hell of a challenge. Then after the 'Super', it's 3 weeks until the 'Beast' in Sun Peaks, B.C. We're going to be so worn out after September - lol.

 

Congrats and Good luck this year!

Not even in my wildest dreams could I do 630 pace for 7miles let alone a 539 on the last mile.

Ahh... to be 18 again.

 

I have cut back my mileage and focused on core work outs and stretching. I feel this has really helped. I can run 10 miles comfortable at a 8:20 pace. I am thinking about doing cross fit training to tone things up. Also I am 47.

Good luck with the program!

 

Hell yea man! congrats on your run. I do very well on all the obstacles but my weak point is running. Im still pretty new to it compared to most people.
Ive got a "beast" this december that Im looking forward to.

 

Thanks, I'm just nervous/excited! Shin splints hit me this week and I'm wondering if I built up too quick in the kinvara's? How are you liking those Pearl Izumi E motion shoes? Was thinking of trying the road M3 as I need slight pronation support but more cushion for all the miles I'm going to do. The kinvara's are maybe too minimal for me at this point!

Thanks man! That's a great pace if you ask me!

 

Sublime, Im having the same problem with my Kinvara 4s. Anything over 5-6 miles my shins start to bother me. Sweet shoes, Im just gonna use them for the short races.

 

Really? Bummer! I really like how light they feel and the 4mm drop feels good but I did a couple runs in the heat and after that my shins (mostly right) have shooting pain....nerve or just tight muscles and even has a lump/slight bruise. I've been rolling, icing, NSAIDs and picked up some compression socks too. Think it's the shoes though!

 

I'm really liking my PI's, I have a pair of N1's and N2's (both the trail series)- the toe box is roomy, but the mid-foot and heel fit snugly. The outsole isn't overly aggressive on either shoe, but both seem to get the job done. The N2's have a little more protection and I use them for longer or really rocky runs. Stack height is relatively low and the drop is in the 4-5mm range, which makes them pretty nimble.

I haven't tried any of their road shoes, but from what I've read they seem to get very favorable reviews

 

good week this week 41 miles 0/7/5.5/5.5/0/18/5 highlight was Saturday's "run" (hike/scramble/climb)