[Dang3r]

My best 5k time was 24:somewhat and I was mid 20th, thats now not in closer range for me

[Lady Jane]

Originally Posted by Dang3r

My best 5k time was 24:somewhat and I was mid 20th, thats now not in closer range for me

Keep it up! Good showing!

[UncleWede]

Originally Posted by Lady Jane

Keep it up! Good showing!

Translation: when he was in his 20s he ran that pace.


I did 6km last night, just over an hour I just went for a stroll, never actually ran.

[Dlpfcb]

Well so many Ultra Marathons in the books this year its time to kick it up a notch. Next Saturday I have a 52.5 mile race or double marathon with 11k feet of vert. Gonna hurt but I will let you all know how it goes.

[UncleWede]

Originally Posted by Dlpfcb

Well so many Ultra Marathons in the books this year its time to kick it up a notch. Next Saturday I have a 52.5 mile race or double marathon with 11k feet of vert. Gonna hurt but I will let you all know how it goes.

A guy that painted my bike STILL wears his 24hour buckle, 100 miles, only one kidney

[Dlpfcb]

Originally Posted by UncleWede

A guy that painted my bike STILL wears his 24hour buckle, 100 miles, only one kidney

That's awesome! That's the next distance on my list. I am considering the Salt Flat 100 Mile race in Salt Lake City. Wanted to do it last year but got injured.

[Dang3r]

This was no run but an exhausting march, 200km in 4 days, you have each day time between 5AM and 5PM to achieve the distance on four different trails. March take place since more than 100 times in Nijmegen, Netherlands and is a very big event. Did it twice to get the ribbon with crown and had trained month before the start.
I remember some guys with cancer or other partly war injured marchers, participants from around the world, best after show party ever.

[SpartanGA]

you guys do any hip flexor exercises or specific stretching? I am having major patella tendon issues and my PT says its my hips, not my knee (cause and effect). I usually use a rubber band at home to do the exercise, but today used that goofy machine at the gym that I thought only girls used. hahaha. but it burns and really helps.

[JP10]

Hour run today, longest run of my life to be honest. Beautiful day so just kept going. Clocked 7.7miles, had a lot more in me, but wife wanted me home haha. Starting running again last Monday, progressing pretty quick back towards where I was. Work and other things got in the way unfortunately. But I'm trying to get back after it'

[overcoil]

Originally Posted by SpartanGA

you guys do any hip flexor exercises or specific stretching? I am having major patella tendon issues and my PT says its my hips, not my knee (cause and effect). I usually use a rubber band at home to do the exercise, but today used that goofy machine at the gym that I thought only girls used. hahaha. but it burns and really helps.

stretch before and after every run,
I use stretches from Meb Keflezighi's book, stretches I see figure skaters do and stretches I see on Seth DeMoor channel.

I do hip flexor loosening up exercises - where you stand and lean against something and sweep one leg at a time thru a 100 degree (or whatever) arc side to side for a ten rep then and also do the weeping motion back and forth ten times each leg. Also do a lot of squat stretching.

But I think my constantly switching and alternating neutral shoes is very beneficial to knees, ankles and hips.

[SpartanGA]

Originally Posted by Caravaggio

stretch before and after every run,
I use stretches from Meb Keflezighi's book, stretches I see figure skaters do and stretches I see on Seth DeMoor channel.

I do hip flexor loosening up exercises - where you stand and lean against something and sweep one leg at a time thru a 100 degree (or whatever) arc side to side for a ten rep then and also do the weeping motion back and forth ten times each leg. Also do a lot of squat stretching.

But I think my constantly switching and alternating neutral shoes is very beneficial to knees, ankles and hips.

I cannot agree more with hip flexors. I didn't and my knees paid for it.

[Agall1985]

Originally Posted by Caravaggio

stretch before and after every run,

Gold words. I always do

[W///]

I started running at the beginning of COVID. Started from scratch and was just doing 1 mile at a time.

2ish years later, I'm at about 20-25 miles a week, but the injuries are starting to slow me down even though it wasn't an issue in the beginning. I'm struggling on and off with IT band on the right side. It usually only pops up after 12 mile or so run, or when I reach weekly goal of 25ish miles.

I know I need to be doing strength training, but I also do stretch before and after runs. I actually stretch about 3-4 times a day.

Any tips on how else I can help this issue along? I do want to reach 1000 miles total for the year, so the weekly miles are not supposed to come down for the rest of the year.

[SRod321]

Anyone here experience extensor tendonitis?(pain on top of the foot like the base of the ankle)
I've had a weird experience with it. I've had it since march/april, it comes and goes. Somedays, even walking is tough because it's a nagging pain, other days, it's fine. Been practicing RICE with the exception of compression and it's gotten better. It still comes and goes but it's gotten much better lately. Just wondering if anyone's had experience with it and how long til you were back at 100%?

[cotmfk]

Originally Posted by W///

I started running at the beginning of COVID. Started from scratch and was just doing 1 mile at a time.

2ish years later, I'm at about 20-25 miles a week, but the injuries are starting to slow me down even though it wasn't an issue in the beginning. I'm struggling on and off with IT band on the right side. It usually only pops up after 12 mile or so run, or when I reach weekly goal of 25ish miles.

I know I need to be doing strength training, but I also do stretch before and after runs. I actually stretch about 3-4 times a day.

Any tips on how else I can help this issue along? I do want to reach 1000 miles total for the year, so the weekly miles are not supposed to come down for the rest of the year.

When you run more (as you are doing - good job!), any muscle imbalances/weaknesses/etc. that you have will start to show their faces. Good for you for stretching. As you said, you do need to do some strength work to help build up the weaker muscles or correct the imbalances. That really helped me out.

The other thing that really helped me out was shoes. I kept getting shin splints and other nagging injuries until I started trying out different shoes. I learned that I pronate when I run (it's a specific way the foot hits the ground as you run). Once I figured that out, I got shoes specifically for that type of running pattern. I haven't had shin splints since. Hopefully something like that can help you out as well.

Originally Posted by SRod321

Anyone here experience extensor tendonitis?(pain on top of the foot like the base of the ankle)
I've had a weird experience with it. I've had it since march/april, it comes and goes. Somedays, even walking is tough because it's a nagging pain, other days, it's fine. Been practicing RICE with the exception of compression and it's gotten better. It still comes and goes but it's gotten much better lately. Just wondering if anyone's had experience with it and how long til you were back at 100%?

I have had that before (a few years ago now - maybe 2016?). Unfortunately, I don't recall what I did specifically to help out with it. I believe it actually was one of those things that went away on its own as I increased the amount of running I did. It was about 3 - 4 months until it was gone for me. Best of luck to you.

[cotmfk]

Originally Posted by cotmfk

Here is my (recent) running history in terms of distances:

2013: Goal 100 miles (FAIL)
2014: Goal 100 miles (HIT)
2015: Goal 250 miles (HIT)
2016: Goal 365 miles (HIT)
2017: Goal 500 miles (HIT)
2018: Goal 750 miles (HIT)
2019: Goal 1000 miles (HIT)

I was super excited about the 1000 miles in a year in 2019. I know there are people out there who run A LOT more than that, but as you can see - only a few years ago I couldn't make it 100 miles in a year.

2020 Goal is 1200 miles! Super excited to take this on.

Anyone else?

I wanted to update this from a couple of years ago:

2020 was really tough for everyone. Obviously panda happened. It actually gave me more time to run, though - because for a few months (maybe 3 -4), work was really slow, so I worked on trying to get a bit ahead for the year. I used running as a distraction from what was going on in the world and personally. I peaked just under 130 miles in a month in May 2020. Unfortunately, I herniated a disc in my neck in mid-July 2020. It was a weird experience. I was just running on the treadmill, normal pace, not doing anything different or weird. Somewhere in the run, felt a SUPER SHARP pain in my neck. I almost fell off the treadmill. So, I obviously had to take some time off from running. I ended up coming back a bit too fast because I really wanted to hit my goal for 2020 - I took 3 weeks off from running. I started getting back into it, and ended up having fits/stops/starts for the rest of the year because I didn't let myself heal properly. But, I ended up hitting the 1200 for the year goal. I finished with about a week left in 2020.

Since I wasn't fully healed (and I knew it), I took that week off and didn't add to 2020 totals at all. I also took all of January off. I think I ran maybe once in Feb. I started trying to come back in March. My neck was actually better at that point. I was doing strength work - both for running and my neck - during the time away from running. Long story short, I ended up hitting 700 miles in 2021. I had no goal for the year as far as distance. My only goal was to be able to run pain free again. I am happy to say that I hit that goal.

For 2022, I'm working on running 1000 miles. For me, I think 1000 miles per year minimum goal is good. I'm on pace to hit that (a little behind, but not too far to catch up). If I do, I think my goal going forward will be to hit the minimum 1000 per year and supplement that with some speed goals. For example, I ran a 21:20 5k earlier this year. So, maybe in 2023, my goal will be to hit under 21:00 in the 5k or something like that. This is the time of year that I start trying to think of goals for the following year - and use that as motivation to help me hit the current year goals.

2013: Goal 100 miles (FAIL)
2014: Goal 100 miles (HIT)
2015: Goal 250 miles (HIT)
2016: Goal 365 miles (HIT)
2017: Goal 500 miles (HIT)
2018: Goal 750 miles (HIT)
2019: Goal 1000 miles (HIT)
2020: Goal 1200 miles (HIT)
2021: No Goal - Ran 700 miles
2022: Goal 1000 miles - We'll see...

I was super happy to hit my goal in 2020 - 100 miles per month average! That's something I thought was totally unobtanium before. Especially since I was such a FF and wasn't even able to do 100 miles for the year in 2013. Crazy change for me. I'm so much healthier now - both physically and mentally. Running has done a lot for me and my life.

[W///]

Originally Posted by cotmfk

I wanted to update this from a couple of years ago:

2020 was really tough for everyone. Obviously panda happened. It actually gave me more time to run, though - because for a few months (maybe 3 -4), work was really slow, so I worked on trying to get a bit ahead for the year. I used running as a distraction from what was going on in the world and personally. I peaked just under 130 miles in a month in May 2020. Unfortunately, I herniated a disc in my neck in mid-July 2020. It was a weird experience. I was just running on the treadmill, normal pace, not doing anything different or weird. Somewhere in the run, felt a SUPER SHARP pain in my neck. I almost fell off the treadmill. So, I obviously had to take some time off from running. I ended up coming back a bit too fast because I really wanted to hit my goal for 2020 - I took 3 weeks off from running. I started getting back into it, and ended up having fits/stops/starts for the rest of the year because I didn't let myself heal properly. But, I ended up hitting the 1200 for the year goal. I finished with about a week left in 2020.

Since I wasn't fully healed (and I knew it), I took that week off and didn't add to 2020 totals at all. I also took all of January off. I think I ran maybe once in Feb. I started trying to come back in March. My neck was actually better at that point. I was doing strength work - both for running and my neck - during the time away from running. Long story short, I ended up hitting 700 miles in 2021. I had no goal for the year as far as distance. My only goal was to be able to run pain free again. I am happy to say that I hit that goal.

For 2022, I'm working on running 1000 miles. For me, I think 1000 miles per year minimum goal is good. I'm on pace to hit that (a little behind, but not too far to catch up). If I do, I think my goal going forward will be to hit the minimum 1000 per year and supplement that with some speed goals. For example, I ran a 21:20 5k earlier this year. So, maybe in 2023, my goal will be to hit under 21:00 in the 5k or something like that. This is the time of year that I start trying to think of goals for the following year - and use that as motivation to help me hit the current year goals.

2013: Goal 100 miles (FAIL)
2014: Goal 100 miles (HIT)
2015: Goal 250 miles (HIT)
2016: Goal 365 miles (HIT)
2017: Goal 500 miles (HIT)
2018: Goal 750 miles (HIT)
2019: Goal 1000 miles (HIT)
2020: Goal 1200 miles (HIT)
2021: No Goal - Ran 700 miles
2022: Goal 1000 miles - We'll see...

I was super happy to hit my goal in 2020 - 100 miles per month average! That's something I thought was totally unobtanium before. Especially since I was such a FF and wasn't even able to do 100 miles for the year in 2013. Crazy change for me. I'm so much healthier now - both physically and mentally. Running has done a lot for me and my life.

Thanks for your feedback. I guess I'll need to do what I already know.

On top of trying to reach 1k miles for the year, I'm committing to run my first marathon in January, so it's imperative that I take care of myself as much as possible. I've been talking to my nutritionist and trying to take care of that part as well. In 2021 I just ran to train for my first races (5k, 6k, 10k...) and managed to run 780 total. I have to say, my goal to run 1k miles came from this thread, and probably more specifically from your post.

Needless to say, I've jumped into hobby head first and it's been one of the best things I've done in my life. I've never been healthier at 37 years old and much mentally tougher. We'll see what happens next year, while I absolutely love running and it's not more or less an automatic thing for me, I do want to venture into maybe becoming more of a triathlete, so increasing the mileage might not be possible just from a time perspective.

[overcoil]

Originally Posted by W///

Thanks for your feedback. I guess I'll need to do what I already know.

On top of trying to reach 1k miles for the year, I'm committing to run my first marathon in January, so it's imperative that I take care of myself as much as possible. I've been talking to my nutritionist and trying to take care of that part as well. In 2021 I just ran to train for my first races (5k, 6k, 10k...) and managed to run 780 total. I have to say, my goal to run 1k miles came from this thread, and probably more specifically from your post.

Needless to say, I've jumped into hobby head first and it's been one of the best things I've done in my life. I've never been healthier at 37 years old and much mentally tougher. We'll see what happens next year, while I absolutely love running and it's not more or less an automatic thing for me, I do want to venture into maybe becoming more of a triathlete, so increasing the mileage might not be possible just from a time perspective.

Recently in a video it said better to run for time than it is to run for miles.

Perils of learning anything on YouTube and great runners use weekly mileage.

They pointed out if it takes over three-hours in one session to reach your mileage that may not be beneficial.
For myself + three-hour runs were often what I needed to reach my LONG RUN DAY.

Just something some might find helpful.

[SRod321]

Originally Posted by cotmfk

I have had that before (a few years ago now - maybe 2016?). Unfortunately, I don't recall what I did specifically to help out with it. I believe it actually was one of those things that went away on its own as I increased the amount of running I did. It was about 3 - 4 months until it was gone for me. Best of luck to you.

Thanks,
I took a hiatus from running for a while, I couldn't even walk without feeling discomfort. It got to a point that I was compensating and walking funny. Started elevating it as I iced it and it seems to have done the trick. The pain started to subside within a matter of days, and I can finally walk without any pain or discomfort. I jogged a few times briefly with my dog just to test it out and so far so good. Gonna start running regularly again once I get to texas. Hope to be back to my normal cruising pace by the end of october hopefully sooner.

[cotmfk]

Originally Posted by SRod321

Thanks,
I took a hiatus from running for a while, I couldn't even walk without feeling discomfort. It got to a point that I was compensating and walking funny. Started elevating it as I iced it and it seems to have done the trick. The pain started to subside within a matter of days, and I can finally walk without any pain or discomfort. I jogged a few times briefly with my dog just to test it out and so far so good. Gonna start running regularly again once I get to texas. Hope to be back to my normal cruising pace by the end of october hopefully sooner.

How frustrating! Sounds like you're on the other side of it now though.

Enjoy running in the Texas heat and humidity!

[cotmfk]

Originally Posted by Caravaggio

Recently in a video it said better to run for time than it is to run for miles.

Perils of learning anything on YouTube and great runners use weekly mileage.

They pointed out if it takes over three-hours in one session to reach your mileage that may not be beneficial.
For myself + three-hour runs were often what I needed to reach my LONG RUN DAY.

Just something some might find helpful.

It always depends on your goals. The body does get more efficient the more you run. You will burn less calories per mile if you are running a lot of distance. You also burn more calories per mile running fast (or doing HIIT workouts, etc.).

In order to run a fast 5k (just an example race distance, use whatever distance you want), you have to have a base number of miles in training. Some people say that for a 5k, that's 20 miles per week. Those 20 miles come from doing a mix of speed work and distance work. One long run per week (8 miles plus), a sprint workout (sometimes 100s, sometimes 400s, sometimes ladders, etc.), a tempo run (running a quick pace for a sustained period of time), plus "recovery runs." Just by accomplishing those different types of runs, you will hit a good amount of miles per week.

For me, I feel that I have that base established now (with the goal of running 1000 miles per year), so now I'm going to start incorporating some specific time goals in there. I need to sign up for some races too....

(EDIT: I agree with the premise that 3 hours to get the distance run in is probably too long!)

[JP10]

Hernia slowed me down as I took a few months off - just a small tear and no pain. Doc said I'd be fine without surgery. With that said I've been staying away from lifting for the time being and just have started running again within the last month.

Legs are getting stronger - feeling pretty good in all. Clocked just shy of 30 miles Monday through Friday this week. Topped it with a 7.5mile run this morning, about an 8min/mile pace. May go for a marathon if this keeps up, we will see. Only thing limiting my distance right now is time because I need to go to work, don't think I'd have any issue with hitting a half marathon as of current.

Going to keep on pushing on. Continuing to get lighter so that is definitely helping the progression. My runs this week:
Monday 6mile - slow pace, 8:15 or so just to start the week
Tuesday 5mile - faster pace, around 8, felt a little bloated
Wednesday 6 mile - slow pace, 8:15
Thursday 5 mile - picked it up, right around a 7:30
Today 7.5mile - about an 8min mile pace throughout, little less.