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Re: Hip injury

guest — Sat, 18 May 2013 03:35:56 GMT

Here's a video that is a pretty good illustration. (I don't subscribe to everything he says but there is a lot of good info presented.)

http://www.youtube.com/watch?v=zSIDRHUWlVo

You have to get a little over 2 minutes into it to see it slowed down. Note how his foot plants almost directly under his hips (the right foot more than the left). Also note the knee is slightly ahead of the ankle. As opposed to overstriding where the foot lands well in front of the body and the ankle is ahead of the knee, often with the knee straight or even locked.

http://www.google.com/search?q=%22overstriding%22&lr=&hl=en&as_qdr=all&tbm=isch&tbo=u&source=univ&sa=X&ei=MfWWUZLwNaHN0gHf5YDAAw&ved=0CEIQsAQ&biw=1366&bih=609#imgrc=akWxG130lXgS0M%3A%3BOyIpeAJxNVokcM%3Bhttp%253A%252F%252Fzero-drop.com%252Fwp-content%252Fuploads%252F2011%252F06%252Frunner1.jpg%3Bhttp%253A%252F%252Fwww.letsrun.com%252Fforum%252Fflat_read.php%253Fthread%253D4577323%3B885%3B768

As for your tight calves - have you changed your running to land more midfoot or forefoot (say, instead of heel striking)? That generally causes increased stress on calves/achilles and leads to soreness/tightness. It eventually goes away as your lower legs get used to the change. The problem is you may end up injured in the meantime. I imagine such a change might change stresses on your feet as well, possibly enough to cause soreness.

Spring Training Plans - Half Marathon anyone?

guest — Sat, 18 May 2013 03:01:17 GMT

The slower pace is only for your long run, and it will make it easier to go, and increase, the distance. (Same for run/walk). That you are so tired by mile 9 or 10 is an indication that your pushing the pace on your long runs. Remember that your long run pace should be slower than your pace on shorter runs and definitely slower than you expect to run in the race. I usually take walking breaks during my long runs, but when it comes to the race, I run. One thing you can do during your race (10-miler and half) is to take advantage of the water stations to get a short walking break. It can provide just enough of a change to make the race more managable.

Help! Should I run a 10K tomorrow??

guest — Fri, 17 May 2013 13:23:37 GMT

I would be more concerned about the foot and possible re-injury. You should be able to go the distance, even after a couple weeks off. You can always walk if need be.

Spring Training Plans - Half Marathon anyone?

guest — Fri, 17 May 2013 04:09:18 GMT

Try slowing down a little on your long runs. Go another 15 - 30 seconds per mile slower. An alternative is to do them run/walk, maybe 5 or 6 or 8 run to 1 walk.

Re: 16 May - Thurs

guest — Fri, 17 May 2013 02:34:06 GMT

I ran something between 6 and 7 miles this evening. I ran to the high school track (1.5 miles), did 3 X 800 and 2 X 400, then tried a different way home. Which didn't work very well. I didn't get lost, it just wasn't as direct as I thought it would be.

Hip injury

guest — Thu, 16 May 2013 15:50:21 GMT

That's the problem with hip pain. There are only about 83 things that could be causing it (rough estimate). I don't have the answer but I hope the docs can help you and it's not a labral tear or anything that requires surgery. On a slightly different topic, heel striking may not have been your problem - overstriding is more likely - planting your foot in front of your body instead of under it. And the problem with changing your running technique is, well, it changes how you run - stride, foot plant, stresses on your feet, ankles, calves, knees, thighs, hips, everything. If you want to continue on that path, approach the change with a great deal of caution. It's too easy to get injured. Good luck with healing and getting back to running.

Trying to get to 9 min mile

guest — Thu, 16 May 2013 03:49:32 GMT

MegaDan88 and justamaniac offered pretty good advice and you would be wise to adjust your training plan to something along those lines. What you're doing now is not really good training technique and carries too much chance of injury and even overtraining. (Imagine that, overtraining on 15 miles per week.) The dry heaves are a dead giveaway. That should not be happening on any regular training run. You can have just as much fun and avoid the dry heaves with a more targetted training plan. A little reading on training techniques might also be worthwhile. Here is one good source: http://www.mcmillanrunning.com/tips

14 May - Tues

guest — Tue, 14 May 2013 16:02:23 GMT

Core, then 6 miles including 9 hill repeats. Pretty good run.

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

guest — Tue, 14 May 2013 15:59:11 GMT

Yes, you finish uphill! It's not a huge hill, it just arrives at mile 26 (almost exactly). The race finishes at the Iwo Jima Monument, which is on a rise. You make a left off the main drag, head straight up the hill for a couple hundred feet, then turn right and go around the hill (still up though) to the finish. You also run past the hill just after the start (on your left), so you can get a look at it to get an idea. Take a look here: http://www.flickr.com/photos/9139017@N05/6239649546/. It gives you some idea of the hill, though it's looking in the wrong direction.

Re: 12 May ~ Sun

guest — Mon, 13 May 2013 22:26:01 GMT

Sunday - managed 4 easy miles. It just wans't a good day for me. There are bound to be better days ahead.