imj0257

iTrader: (1)

Sweet. I don't even know what a good or expected time for a mile is. I just don't know how people can run a steady pace of like a 5:30 mile during a 5 or 10k or even a marathon .

'06 Arctic

Oh I know, the elite runners that try to win these marathons are disgusting with how fast they are. I can't imagine running a sub-6 minute mile let alone a sub 6 pace for 26.2 miles. Hell, I'm hoping i can keep a 9 minute pace for the half

'06 Arctic

Any good remedy that you guys have found that works for shin splints? My shins started to act up again here after a training run I did on Monday.

Ran with my co-worker like we have for the past month or so. He is running the full Pittsburgh marathon. We did a fast tempo run and I kept pace with him when I really shouldn't have. Pushed a little to hard to quickly and shins started acting up since then. Going to put them in an ice bath tonight and rest until Sunday. Any advice appreciated.

dallison

i have an appointment next thurs. to set something up for my knee. I don't have the same sharp pain anymore. It's more like a nagging all the time pain after i run.

My times are good but i can't go on like this.

It seemed like if i stay under 2 miles it isn't too bad. BUt once i try to get 3-4 miles, it hurts.

I ran a race last week or the weeke before and ran 4 miles in 28 minutes. Not my fastest but not bad. It started to hurt during the run and it never went away.

we will see

'06 Arctic

Ugh, that blows. I can't wait for Sunday so I can run this half. I think I am going to take the following week off to help some of these little aches heal.

dallison

you feel like you have trained well?

incredulous1

i know this may seem a bit late, but have any of you guys tried soaking yourself in an epsom salt bath? i've had shin splints for such a long time, but after continually taking those baths once a week, the shin splints have gone away. im sure it works with pains in other areas.

'06 Arctic

Surprisingly I do. I didn't really follow any plan which I kinda regret, but I did mix up my runs between speed, tempo, and long runs. I'm been averaging around 26 MPW for the last month or so with long runs of 10, 11, and 12 miles the past three weeks. So looking back at it, I feel like I'm pretty prepared.

I'd really like to break the two hour mark. I am running with a co-worker who is running the full marathon so we are going to pace each other up to mile 10 where the two courses split.

Euro, I haven't soaked in Epsom salt for a long time, but have heard it does work. May need to do that here before the race.

dallison

i'm glad you feel good, i am sure you will do well this weekend

GoDucksCLSPride

It sounds like you're a runner so forgive me if I'm pointing out the extremely obvious but have you ever been professionally fitted for running shoes? My roommate is a marathoner and Im just your average 9 min mile crappy weekend runner with nagging shin splint issues. I've always ran in expensive Nikes thinking they were expensive so they must be good. He knows I complain of shin splints and finally convinced to to go get evaluated and fitted at a runners boutique. I went in the the dude had me run around while he watched my stride. He determined that I overpronate and would fair much better with anti-pronation shoes. Ever since then, it's been like night and day. i havent had shin splints yet since owning these shoes and my mileage went for strugling for 1.5 to running 3 miles without pain. I now run about 10-15 miles a week with no pain and have lost 25 pounds since buying these shoes last December.

If you havent been fitted, the shin splints could be your shoes hindering your stride.

This link explains in better detail what correct shoes have done for me.
http://www.sportsinjuryclinic.net/cy...al/pronate.htm

subinf

I've taken a few weeks off. Too busy with school and traveling. Going on a long, long run tonight to start the make up period.

kneedragger87

^ Same boat here. I just got back from a 4 mile jog... Really feeling it. :wheeze:

dallison

good luck today. hopefully it won't rain much.

'06 Arctic

Hey, thanks for the heads up man. Actually, I just started running in November! That was the first thing I did though. I went to the local Fleet Feet store and got fitted there. I think the shin splints came more from my running form then anything else. Great work on losing the weight man. Keep it up

'06 Arctic

Thanks dallison. Weather was pretty much perfect. Slight overcast and mid 50's. It did start to ran right at the finish for me. For the marathoners it rained on them a good amount, but then stopped. My official time was 1:56:20 Met my goal of braking two hours. There is another one in October here. Going to try to break 1:50 there.

dallison

that is a great job and i am sure tough as hell to do

'06 Arctic

Thanks again. It was pretty tough. I definitely gave it all I had without completely selling out and collapsing at the finish1 Still had enough to give a good kick to the finish line. I think I am now hooked. I've found a healthy way to feed my competitive desires.

incredulous1

man i should try running a half marathon or something. longest distance race ive done was a 2 mile, but that is still too short. =(

RyeCL

half marathon = 13.1 miles

'06 Arctic

yep, it was interesting to see though that my Garmin said I ran 13.28 miles. I know it is a little bit off as i started my watch at what I thought was the official starting line. It wasn't. It couldn't have been more than 20ft off though. I'm guessing the rest is the % error the GPS has? I can't imagine I ran that much further when passing people.

subinf

I apparently enjoyed myself a little too much abroad. I have a lot to catch up on.

dallison

arctic, how you feeling today? are you sore?

'06 Arctic

My quads are still a little tender, but no where near as sore as they were on Monday, everything else feels pretty good. Somehow I got a pretty good blister on the outside of my left foot which is still healing. I think I had my shoe to tight. But I am going to run the un-timed Race for the Cure this weekend for a little recovery.

I am really surprised how much the few inclines/declines the race had tore my quads apart. I made the mistake when training of doing my long runs on basically flat paths. Big mistake. The race had a good amount of elevation changes (most were pretty slight though) that my legs were not prepared for.

I found a Spring training plan from Hal Higdon that I am going to do before the 12 weeks training starts for the next half. This plain actually includes hill intervals so i'm sure that will help a lot.

How's your knee been feeling dallison?

dallison

it seems like you are doing pretty well.

I am going to the dr tomorrow. I am demanding that they do something. Either a scope or surgery. I have increased my mileage to 4 miles and i still get the pain. Now i get it at around 2 miles and not the .7 miles as it occured before.


So i will see when they will schedule something for me. As long as i can run the ing philly distance run in sept.

'06 Arctic

Good luck at the Dr today. Hopefully they are able to do something to relieve the pain.

dallison

they gave me a cortisone shot today. i was told to run atarting this weekend and go back on the 18th to see the progress. I am doubtful but we'll see what happens and how long it lasts. I am thinking that they will just be masking the problem.

dallison

the injected area hurts like hell today. We'll see if it still hurts on monday. I hope i can get a couple days of running in this weekend

'06 Arctic

My dad had a few of them for a heel spur that he had a few years ago. As you said, I think they just mask the true problem also. But I've never had one so can't really speak from experience. I also remember my dad saying that it did hurt like hell the day after but after that the shot would last for a month or so and he would be pain free. Hope you feel good this weekend. Going to run in an untimed 5K on Sunday to get back into the groove again here. I am fearing the first mile, I can just tell that I am going to be stiff as hell from taking this week off after the half.

dallison

let me tell you, so far so good.

I ran 3 miles of track workouts and .75 mile warmup/cooldown

The 1st four laps, i sprinted the straightaways and jogged the corners.

the next four laps i ran four 400 meter runs. These kicked my ass.

the last four laps i again sprinted the straightaways and jogged the corners.

i felt good afterwards, my knee didn't hurt but maybe my brain was imagining that there should have been some pain.



Today, i ran with the 16 year old neighbor who runs track. I think he runs with me to humor me.

We ran 4 miles in 27:12, a 6:50 mile. It felt faster, but i know i can get down to 6:20 or 6:30 in a race at some point.


I don't know how much of the cortisone shot is helping me, but i feel great as of right now.

now if i can keep this pace for a half..... i hope to finish in 1:30-1:35

'06 Arctic

Good to hear the knee is feeling good If you didn't have any pain doing speed work, you should be good. Here's hoping the shot actually fixed something and the pain is gone for good. Good luck on the half. I am going to run another one here in Pittsburgh in October. I am actually going to train for this one (include speedwork, tempos, etc.). I really want to shoot for a 1:45, but would be happy breaking 1:50. I am going to do some casual running this week then start a spring training program next week. When is the half Dallison?

dallison

i think it's sept 20th

westas2

Just found this thread and just started running about a month ago - never ran before, was a smoker when younger so avoided running at all costs.

I have 3 kids and was always tired and just needed to do something for myself to be active (other than chasing the kids). I run 2 miles every other day, been having some shin pain, but so far so good. I am running a 5k on Sunday - first ever race of any kind, really looking forward to it. Glad I found this thread, good info. You guys are fast, I'm running 9 minute miles right now, but when I started I was running 13 minute miles....

dallison

^ that's a great start and excellent improvement. Just keep at it and increase mileage very slowly.





I felt a very small discomfort in my left knee today. so hopefully i can run to get it to hurt so i can show it to the dr.

It is barely noticeable but when you know your body(not the mizouse knowing your body) you can tell it something is not right.

dallison

enjoy the 5k, sometimes competition can get you going in the right direction.

incredulous1

competition pushes you and gives you that adrenaline rush. i love it.

'06 Arctic

Great job. Good luck on the 5k and as Dallison said great improvement I had some shin pain myself when I started. I actually still do. I've found that they get sore the most after I do a fast run. One thing i've found that really helps is giving them an ice massage once you are done.

westas2

I've been icing them after each run lately, it feels much much better.

I'll post my 5k time on Sunday. Hoping for 31 minutes. I know I can do 2 in 18, so that give me an extra 3 minutes for the last mile.

dallison

I am confident that you can get it done in 27-29 minutes. If you don't do it this race then your next race you will accomplish it.





I'm going to vermont in october and there are a couple races i may check out when i am there.

westas2

Check this out.....
http://www.gmap-pedometer.com/

It will automatically calculate the distance of any route you want to take. When you find the start point from your run, click start recording and then double click to mark each point of your run. I tested a few of my routes that I clocked in my car and it seems pretty accurate. Pretty neat to try out different routes and see what the distance is....

dallison

i'll have to look into that more.

I use the training log at www.runnersworld.com

You can store your routes and they have a map that can store them for you. I store all of my runs there so i can go back and check my progress.