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Losing weight, getting healthy, and getting moving

guest — Tue, 21 May 2013 01:22:20 GMT

Everybody's metabolism is different, which is why there is no single answer. But in a broad stroke, you are doing all the right things: you are moving and you are watching what you eat. Don't worry about situps - just keep moving.

For what it is worth, it took me forever to run a mile without walking, so don't worry about it. Everytime I went out I would just challenge myself to run just a few feet further before I walked. And the crazy part is that you burn almost the same amount of calories walking as you running - you just get it done a little faster running... Thus why it is simply important to be moving. If riding a bike feels better and more fun, then go do that... just remember that you have to ride twice as long to burn (more or less) the same amount of C's when riding a bike vs walking/running.

The second part is obviously watching what you eat. Manage those two things, and barring any weird metabolic nuances, you will see progress.

DONT GIVE UP !!!

best of luck,

-bill

http://runningthrutime.blogspot.com

Trying to get to 9 min mile

guest — Wed, 15 May 2013 23:50:19 GMT

My personal experience as well as with other runners is that the dry heaves come from over-exertion. And as MegaDan88 mentions there could be other factors involved such as hydration or nutrition.

But I'm thinking that the real clue is that you are able to recover very quickly, which is usually the case when one pushes oneself really hard for a short period of time. I'm betting that you are sprinting or at least running as hard as you can for the last bit of the course. The net result is that your body is sucking every ounce of energy it can find, not to mention oxygen, and if you are not in stellar shape, your body is going to punish you with side affects (like the dry heaves). The good news is that the human body does recover from situations like this really well - as you have discovered.

Regarding getting a little faster, I think that the core component is doing intervals once a week. A routine that I've used is to run easy (warm up) for 1/2 or 1mile, then run hard for 1/4 mile, recover for a 1/4mile, and repeat this 5-6 times or more. This seems to wake up the "go faster" muscles. Over time I've noticed my times getting better (but I'm also at an age where I'm simply not going to improve speed-wise much more). I'm told that I shouldn't do speed intervals more than once a week - I don't know why.

Hope that this is helpful!

-bill

http://runningthrutime.blogspot.com

Re: A hill at the very end of the MCM?

guest — Wed, 15 May 2013 23:28:50 GMT

Thanks for the reply's lenzlaw, BOSNPM, and skypilot77; forewarned is forearmed... I just remember that when I ran Chicago and I came up to that final corner and saw the ramp up to the park/finish line and thinking "you have just got to be kidding me...!" I had been fighting leg cramps since mile 23 and did not want to walk (especially that last 1/4 mile). But you are right, the volume of encouragement that spectators provided was incredible - there was no way that I was not going to run that last little bit.

thx,

-bill

Re: A hill at the very end of the MCM?

guest — Tue, 14 May 2013 16:48:10 GMT

Ok - I see it now - Ugh.

I found a better elevation chart as well, but your description is what nailed it. It looks like a ~70ft rise over about 1/4 mile (from the Jefferson Davis Hwy to the finish more or less). Not too bad, although I know it will feel worse that it looks after 26 miles. I don't want to walk up that hill, so I'll work on making sure that I've got the legs to finish running. I'll try to get down there this weekend or next so that I can eye-ball it.

Thanks again,

-bill

http://runningthrutime.blogspot.com

A hill at the very end of the MCM?

guest — Tue, 14 May 2013 15:36:02 GMT

I've heard about a hill at the end of the MCM course? I'm not familiar with the area and a look at the course elevations don't show much for elevation changes, so what's up with this hill just before the finish line that I've been hearing about? Is this just bogus talk?

For the record, I'm ok with hills, just a little less so after 26 miles... Thanks for any info. I'd rather be forewarned and prepared.

-bill

http://runningthrutime.blogspot.com

How to train for a half marathon?

guest — Wed, 08 May 2013 03:12:37 GMT

I'm an ex-Michigander - I just left Ann Arbor a couple of months ago.... I remember those ugly winter runs and loved the release of spring.

I understand what you mean about the way typical training schedules are set up. I'll use a training schedule as a guide and modify accordingly. But note that there is some sanity to why those plans are set up the way they are: they help prevent us from injuring ourselves from overtraining, and to get us to run a sufficient number of miles.

One of the first things that I would recommend is to pick an event. Set a target so that you have a date and a goal to work towards. Don't just run a bunch of miles and then decide "ok, I think I can run a HM" for example. If you are wanting to run a HM, select one, and then establish your plan to run it. Your training will be better focused and you will be better committed to the task.

In my short running career, and at the ripe age of 56, I have figured out what works for me and I'll share it below with you. Just please remember, everybody's needs are different, so modify as necessary:

- during a "running base period", i.e. more than 18 weeks prior to a long event, I like to run at least a couple, maybe even three 6-10 miler's per week. This helps me build up a nice endurance base. And oddly enough, I really enjoy the runs.

- I always have a rest day before those longer runs.

- I will always do a short "shake out" run the day after a long run, usually 2-3 miles and not care about the pace.

- I pick one day during the week to do hill repeats or some kind of speed work. This is usually 3-4 miles.

- I run no more than 5 days a week.

- If my life/work schedule permits me to do more than one really long run (15+miles) that week, I'll only run 4 days that week.

- I make sure that my schedule has a nice taper in there so that my legs are adequately rested for the big day. For a HM or more, I'll hit my max long run 3 weeks out, cut that long run in half 2 weeks out, then cut that again by 3/4 one week out, and then do only 2-3 slow miles 3 or 4 times the week of the event.

- On rest days I try to do something different that is not running and is non-impact. Cross training, so to speak... bike, swim, stairs or stairmaster, maybe some plyometrics... sometimes I just walk.

- But as the miles build up, sometimes rest days need to be just that: "rest days".

So what I do is take all of the above and then with a typical training plan as a guide, literally map out what I want to accomplish running-wise for each week up to the date of the event. For example, I will be running the Marine Corp Marathon in October and I have then next 24 weeks planned. I'll adjust the plan as necessary as things happen (life, work, kids, etc.), but the important thing is that it gives me specific goals to hit every week and focuses me on the end goal.

Good luck - and pick an event and have fun with it !!

-bill

http://runningthrutime.blogspot.com

How to best relieve hamstring tension while running

guest — Tue, 07 May 2013 16:45:17 GMT

I have a problem with tight hams. When running distances in excess of 8 or 9 miles this sometimes becomes a very uncomfortable problem.

I'm looking for recommendations for how to relieve this tightness.

Among the recommendations that I've received in the past are:

- modify my stride on a regular basis, i.e. don't get stuck on the same stride/kick/pace. (sort of helpful)

- run backwards every mile or so for a few yards (very awkward and I'm not sure that it helps)

- try different shoes (I have experimented with various, not much luck there)

- make sure to stretch and warm up prior to the long run (I do this religiously without fail - tightness remains)

- rub the back of the hamstring (an up or down motion) to make relieve the tension point (kind of works)

Any other ideas?

thx

-bill

http://runningthrutime.blogspot.com

Newbie runners over 50

guest — Tue, 07 May 2013 16:29:21 GMT

How weird - I just commented on another poster (laserjones16) who turned 53 and is starting to run....

I started running at 52. I ran my first half marathon at 53 and at the time felt it was an impossible thing. A marathon to me was like going to the moon - not going to happen. But I did - I ran my first marathon (Chicago) at 54 and had an incredible experience (my goal was to cross the finish line vertical and preferably running - I wound up finishing right in the mid pack).

For me, running has been a great release. I feel better, my cardio-health is substantially better, and I lost 20+ lbs that I didn't realize I had to loose. I've met interesting people and I've learned a lot.

Good shoes, socks, and goals really make it work.

But be careful - I overdid it in my un-educated exuberance and wound up with various (temporary) injuries. Listen to your body. At least in my case, if it hurts, it's going to be a problem if I don't take care of it (i.e. I've learned to NOT run through the pain - it's hurting for a reason).

Have fun, train smart, and don't stop or get discouraged (it took me forever to run a continous mile without having to stop - but I did it).

-bill

http://runningthrutime.blogspot.com

50+ and getting my groove back

guest — Tue, 07 May 2013 16:13:30 GMT

Go for it and don't stop. I started running at 52, I'm 56 now, and it's been great. I ran my first ever marathon at 54 (Chicago) and had an awsome experience.

When I started runnning it was horrible - I couldn't run 1/4 mile if my life depended on it. It took a long time before I was able to run a full mile without stopping, but I did it. In the meantime I lost 20 lbs, and I don't miss them. I feel better, I eat better, my cardio-health is better.... it's all better.

But in fair warning, I have gone through a whole slew of injuries, mostly because of stupid enthusiasm and not knowing anything. 2012 was a disaster for me running-wise, but now I'm a bit older and hopefully a little wiser.

I've learned to buy good shoes from people that know about running, good socks, hydration and fueling, chiropractors and massus's. My biggest lesson has been to listen carefully to my body - at this age (at least in my case), if it hurts, it's going to be a problem if not taken care of.

Good luck - have fun! Make it a challenge!

-bill

http://runningthrutime.blogspot.com

Torn Calf

guest — Thu, 25 Apr 2013 21:16:32 GMT

Response to Ninerman72 re how long between the injury and running the HM's... It was 6 weeks before I could (would) attempt to run - which is an eternity to a runner. But my doc was emphatic about my not wanting to re-tear the scar tissue. So I listened and then restarted my programs. PT really helped me accelerate my training. Once I started running again I did the first HM 5 weeks later. My first runs were very cautious, very low miles, no hills. Ice, elevation. I saw my PT regularly and he worked my calf well. My last 3 weeks were hard, but good. My time sucked for the first HM, but I was being careful, and my second HM, two weeks later was worse - it was incredibly hot and humid, and again, I did not want to break something.

-bill

http://runningthrutime.blogspot.com