westas2

5k was a blast. Ended up finishing 28.58. The guy that one was in his 50s and finished in under 18 minutes.

imj0257

iTrader: (1)

Fuck. I sprained my ankle last night during a soccer game . I'm doing my best to ice it as often as I remember to and I am wearing an ankle brace to support it a little. I hope it heals enough it 2 weeks cus that is when the next season of soccer starts.

Anyone have advice how to make it heal faster? So far I know of icing it, keeping it elevated, and pretty much trying to stay off of it as much as possible (which means I can't do any running for a while now )

incredulous1

damn, what a fast dude
pretty much what you said. just give it time and you'll be fine.

invisiblewar

Any tips for a newb? i want to run but i find myself giving up early on and my ankle that i sprained last year starts acting up. theres a park by my house that if you run around it, it comes out to about a mile, i think im going to start there and time myself.

I need to take some weight off, Ive put 10lbs on in the last few months

westas2

I am by no means an expert, but I also have bum ankles. I run in an ankle brace and ice after each run, seems to do the trick for me. Maybe read up on the Pose method, that has helped with my shin pain.

imj0257

iTrader: (1)

I dunno if where you run has a concrete trail or grass, but if you run on grass it takes some of the pressure off your knees and a little off the ankles imo. Also make sure you have decent running shoes .

Tip: Instead of going in a loop, is there a long trail that goes for several miles and then back? If so, do the trail instead of a short loop because if you do the loop and feel like quitting then you know you only have a little more to go and you are done. But if you lets say run 1 1/2 miles in one direction then you know you can't quit because you have to go 1 1/2 miles back the same way.

invisiblewar

I havent really looked up any trails but Ill do that, my friend wants to go on the treadmill but i think thats why i despise running so much

imj0257

iTrader: (1)

yea the treadmill imo makes you not want to run just becau seyou are indoors and its so....boring. its definitely better to get outdoors

invisiblewar

also another one of my problems is i get really really bad shin splits, my friend told me that if i get them i should keep running and theyll eventually go away but i dont know if i want to believe that

'06 Arctic

http://www.runnersworld.com/channel/...-0-0-0,00.html

Check out this site on Runner's World. It has a lot of information for beginning runners. The most important thing to do is not start out to fast or you will injure yourself. You need to build up a base first. I good way to do this is the run/walk combo. You run for a given time or distance then walk to recover then start to run then walk, etc. This will help your body (ankles) adjust to the stress that they will feel from running.

'06 Arctic

Great time man. Crushed your goal. I did the same thing in my first 5K. Keep it up and you will be amazed how much you can knock off your next 5K time.

invisiblewar

thanks, i do take short walk breaks in between and its nice to know that i should be at first, my friends keep telling me that i shouldnt take a walking break at all

westas2

I try grass every now and then to help my shins but I end up rolling ankles if it's not even ground.

+1000
Can't stand the treadmill, I will run outside all year round from now on.



Thx - I'm already looking into another one in June.

dallison

great time! i knew that you would hit your mark. Build miles and speed slowly. It is VERY easy to want to go too fast and too far too fast.

westas2

Thanks - any updates on the knee? When do you see the doc next?

dallison

no real issues yet. every once in a while i get a little pain. i go tomorrow morning to see another dr in the same facility.

i ran 5 miles after work and the knee hurt a little from 2.5-3.5 miles. i expect that i may feel some aches, but we'll see

dallison

saw the dr this morning. He says everything seems normal and doesn't see any issues. He says that it looks like the pain i was having was where the muscles come together at my knee. Most likely the pain started around sept when i ran a 1 mile downhill race.

I expressed my concerns with cortisone and he says that it would be ok to get another in the future so i can get the half done in sept.

If i can get that race done and still have issues i'll take off 3 or 4 months to let it heal up.

but until then

I am hoping to run a 5k on memorial day if i am home.

westas2

Cool, glad to hear about the good news.

'06 Arctic

Great to hear it is nothing serious Dallison.

dallison

yesterday i ran a hill workout. I did a 1.2 mile warmup. I stretched for a couple minutes and began a 110 meter sprint up a steep ass hill.
The hill is about 1/2 mile long but i have a stretch that i like to use.
I would sprint the 110 meters in 25-30 seconds @ 90-95%. i would then walk down to the start and then rest for 10-15 seconds and repeat. In all i sprinted the hill 8 times. Then i ran back to the house.


It is an ass buster of a hill. i hate hill workouts, but they are so very necessary.

imj0257

iTrader: (1)

^ That sounds like a great interval training workout. And yea hills are killer, even going up just once!


I haven't been on a run since last week since I tweeked my ankle but looking forward to a 5 miler after work today; I feel so lazy!

dallison

i would take care of that ankle. now is a good time to be lazy and let it heal.

imj0257

iTrader: (1)

Yea you are right. I am moving my foot/ankle around a little bit sitting here at work and I can still feel certain points with mild pain. I know if I were to make a sharp turn or go on some uneven surface it would .. not be pleasant. I will rest it a little while longer. I just have that feeling where I am lazy and need to be active to get out and run and stuff. Oh well I guess a long weekend of drinking and no working out will help.

dallison

most likely i will go out for 12 miles tomorrow.
There is a coarse at my inlaws that is 6 miles on a gradual downhill. I'll run the 6 miles down and 6 miles back.

westas2

12 - yikes.


I ran a pretty good 2 miles last night. 1.2 good hill climb and then down hill home - feeling the burn today.......

dallison

i bet your calves hurt like hell

westas2

Yep, definitely a little sore today. Plus it was 80 degrees, lately I've been running in the 60's b/c we haven't warmed up around here. It was nice change to run in the heat, took some extra effort.

'06 Arctic

ugh. my lazy ass really needs to get going again. I haven't down much running since my Half besides a 5k that I did as a recovery run. I have cross trained riding my road and mountain bikes though. I am going to have to find time this weekend to go out at least once then a few times next week. The week after I'm on my honeymoon Might take my GPS with me.

dallison

did you get married yet, or is that coming up soon. You know you need to have the obligatory i'm getting married thread.

'06 Arctic

Nope not yet, wedding is next Saturday. I will have to remember that. I am probably going to go for a run before the wedding I think it will help calm any nervous energy I may have.

invisiblewar

well since i first posted here its been raining nonstop so i really havent been able to run, i have been at the gym playing basketball but today is a bright and shiny day.

I went to the park down the street and barely got a mile in because my shins hurt so bad. I read up on stretching them and did exactly that but im thinking it may be the shoes I have. Ive had em for a good 2-3 years now and am gona go get me a new pair hopefully thatll help a bit. I know that i am probably going to have some pain for just starting to run but i could literally see my shin throbbing

dallison

i ran 11.6 on sat. 6.2 downhill and 5.4 uphill. I thought i was gonna die. my abs still hurt.

incredulous1

yeahhh.. definitely time to switch. shoes should last around 350-400 miles on average.

westas2

I like the rain, I put in some of my best times in the rain b/c I want to get out of the rain! Give the shins a break for a few days and see how it goes.

subinf

I've started doing more trail running. Forgot how much fun it is.

invisiblewar

well i tried again as last night and made myself go alot slower and stretched out way more, plus i started by walking for a few minutes in get the blood in my legs moving a bit. I got them but they were bareable. I still want to get some new shoes but dont have the money currently which sucks because there are some sales right now on some nice asics i had tried on

'06 Arctic

What size do you wear?

imj0257

iTrader: (1)

yay was able to run 3 miles yesterday and ankle didn't hurt. it only hurts a little when i go on an eneven surface, or if i cut...like one would do doing shuttle sprints

invisiblewar

11's

'06 Arctic

Eh, i got a pair of Brooks Ghost 9's that are practically brand new. Probably have like 40 miles on them. The footbox was a little to wide for me and I was getting blisters consistently on the same part of the sole of my foot. They are a 10 1/2.