10.26 Tuesday

ksrunr · Oct 26, 2010

4 miles ez this morning in new pair of NB 759. I am running like a slug.
 
Cavewoman pictures gladly accepted on this thread. Bet Lab and many of us had similar fantasies <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif">
 
TW and roller skates? That's a dangerous combination.

Pink · Oct 26, 2010

Good Morning KS and all who follow!
 
{sluggish ks - not that I would ever call you a slug!}
Hope your kankles are healing Dove!
 
Running form . . . I am definitely an overstrider and I am trying to work on that but not sure what the best thing to start on is . . . Any suggestions? There's a lot about increasing your stride rate or leaning forwards from your ankles slightly. I'm also working on trying to use my core stomach musles and slightly tucking my hips under since I am having lower back issues, but then I notice I'm out of breath and not breathing normally. <img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" style="width:15px;height:15px;" title="">
 
Anyways . . . 6 miles in warmer than usual temps here today.
 
Enjoy!

tomwhite · Oct 26, 2010

...ok pink//........you know the rules: No Thinking while you Run.......
 
I fixed
my back problem by keeping a more straight up body position, might be worth a shot.
 
also, softer surface if possible
 
 
ks//......Danger is my Middle Name..
 
<a class="spoiler-link H-spoiler-toggle" href="#">Warning: Spoiler! (Click to show)</a><div class="spoiler-hidden">
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 ...which
would actually be BETTER than my real middle name..
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=========
 
22min poolrun,,,,,,,followed by first of two WeightTrainingDay sessions
 
 
.................good running guys..........

Hemerocallus · Oct 26, 2010

Morning, KS and Pink!!
 
{{{{ KS's sluggishness}}}}}
{{{{{Dove's cankles}}}}}
 
Pink, I've found myself concentrating on lightening my foot strike (especially on the trails) by remembering the mantra I heard from SS.... "fast little feet!!" Which I always giggle at, since my feet are huge size 10's.
 
The cold I've been dodging finally found me late yesterday and settled in for a stay, so this morning took it easy in spin/core class.
 
Have a terrific day, everyone!

Spareribs · Oct 26, 2010

When I want to run a bit lighter I remind myself to pick my knees up. Of course this quickens your stride, which in turn will make you breathe harder, but I do this when I feel like I am running lazy.
 
6.6 miles and very comfortable too, my longest since TCM and no issues at all with my weird knee. Pretty happy about this. Spareribs

Dove · Oct 26, 2010

Ankles have reappered, but feet still look like puff-balls. I managed to get my shoes on and walk a few miles at snail pace just to move around a bit. 
I want to thank Opie and Jeb one more time for being such great friends. Im sure i would have dropped after the 4th loop had they not been there. We shared a once-in-a-lifetime adventure that we will never forget. 
Have a good day everyone. I'm heading to the pool to lounge in the sun. Life is good. Enjoy the gift.

OrangeMat · Oct 26, 2010

Pink, when you're doing that core-and-tuck awareness thing (which I do quite diligently), could you be compressing your upper chest and ribs area as compensation? I am constantly reminding myself to breathe more fullness and length into my intercostals (the rib muscles) in order not to have sacrum pain (don't ask), but I've never had issues with my breathing. It sort of makes sense: if you keep the lung-space open, you won't have to fight to inflate it.
 
Heh, just another example of what I call the push-me-pull-you syndrome of good alignment. Guess that's why I don't find running boring, there's always something I need to keep tweaking!
 
8.5 miles on legs o' lead today. I kept on waiting to feel warmed up, thinking this sluggishness was sure to pass soon. Nope. But hey, I got it done, that's all that counts. Tomorrow's another day (and most likely a rest day, at this rate!).
 
Have a good day, all.

mcsolar99 · Oct 26, 2010

12mi ez 8min/mi.
 
pink, getting my cadence up to 180-ish helped to stop my overstriding. djsteveboy's constant beat mixes helped me... i'd pick a medium distance run during the week, listen to a high tempo music mix (175+ bpm) and focus on not dropping a step for the 8-10 mile run. after a couple of months it was easy to just focus on getting my cadence higher w/o the music. still, it's great to get a 180-185 bpm song on my earbuds, especially late in a run... i hit repeat three times at the end of my run today to stride in sync with a 182bpm song from miles 10-12... helped bring me in feeling better.
 
re; form... running with a faster cadence made me stop leaning forward, helped me tuck my butt in, and helped to strengthen my core. when i get tired i lean forward, stick my butt out and overstride. doing 50 crunches a couple of times a week helps my lower back tightness... and stretching my hamstrings after a run helps too.

Opie · Oct 26, 2010

You're welcome, Dove! I forgot to tell you, I heard Caballo Blanco was also a pacer. I don't know who his runner was, but someone said he was out there, without a shirt on, wearing sandals. It makes sense since he gave a talk there last year promoting his Copper Canyon run.
 
You're a beast, mcsolar.
 
My foot feels fine. My IT bands are very tight but I'll probably go ahead and do an easy run after work, then stretch them out.

irunmike · Oct 26, 2010

There are no slugs here, just disciplined recoverers.
 
Ribs - I'm glad that you're glad!
 
2 mi w/u and then 6 at tempo - 7:56 avg pace. This was a speedy w/o for me in unusually warm temps for this time of year - low to mid 60's.
 
I'm just making sure my footfalls are not out front, my knees always have a slight bend and I'm trying to pull the front foot back before it strikes the ground and then push off with the hammies and glutes. And don't even ask me if I breath in during my backswing or forward swing. That'll really screw me up.

OrangeMat · Oct 26, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by irunmike <a href="/forum/thread/70832/10-26-tuesday#post_1957402"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
And don't even ask me if I breath in during my backswing or forward swing. That'll really screw me up.</div>
</div>
Are we talking golf or running here? <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title="">

ksrunr · Oct 26, 2010

OM +1

Pink · Oct 26, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by OrangeMat <a href="/forum/thread/70832/10-26-tuesday#post_1957331"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> Pink, when you're doing that core-and-tuck awareness thing (which I do quite diligently), could you be compressing your upper chest and ribs area as compensation? I am constantly reminding myself to breathe more fullness and length into my intercostals (the rib muscles) in order not to have sacrum pain (don't ask), but I've never had issues with my breathing. It sort of makes sense: if you keep the lung-space open, you won't have to fight to inflate it.
</div>
</div>
I guess I was thinking I was having breathing problems due to trying to tighten lower abs and since I use them to breath, how do you do both? But I might also be compressing upper chest, there's nothing up there to expand anyways <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">.
 
mc - I've been wondering if you increase your stride rate, how do you do an easy run?
 
irun - also trying to keep knees slightly bent and not trying to reach out.
 
I think I'm falling apart!

Pie Jones · Oct 27, 2010

one foot in front of the other and breathe
 
duct tape and super glue
 
puff ball ankle girl is tough
 
that's all

Opie · Oct 27, 2010

Awesome 3-mile run! Compression socks, stretching & foam roller afterwards. Now I can finally eat. By the way, SS, the Ethiopian food in Tempe yesterday was perfect!

mcsolar99 · Oct 27, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Pink <a href="/forum/thread/70832/10-26-tuesday#post_1957427"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
 
mc - I've been wondering if you increase your stride rate, how do you do an easy run?
 
</div>
</div>
 
you guessed it... my stride length has dropped during my recovery runs by a lot. what's particularly funny is doing a short recovery jog between intervals with a high cadence... think 3" strides...
 
there's a trade-off of course... my stride length has dropped, but during an ez run my cadence is more like 170 than 180... but i think i'm staying above my old cadence which was closer to 155-160.

Labduck · Oct 27, 2010

3 mile recovery run - a real recovery run at the right pace and everything! 27:01 (9:00/mi). Followed by a bunch of stretching and 10 minutes in the hot tub. Feel tons better after.
 
My cadence is the same from 12:00/mi to 6:00/mi. Always 180 steps per minute. I don't feel like my stride length is that much different, although it probably is. Just the amount of time that my feet are not touching the ground is noticeable to me.

ripvanracer · Oct 27, 2010

My stride rate when I get going is close to 200....on the eliptical<img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title="">.
 
After two hard days, I set the resistence down a notch and kept the intensity to a reasonable level. The heat and humidity was still getting to me by the time I got my hour in.

10.26 Tuesday

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