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Daekyras
05-24-2015, 04:35 PM
Hey guys,

I've been suffering from a knee injury for the last while but got the go ahead from my physio to start training again.

I am getting old. Some would say very old! It's about time I gave up on football and ju jitsu as the impact and twisting aren't going to be good on the old joints.

I'm just wondering if anyone here on the boards would be in to athletics or running in general? I have two goals in mind and am wondering which is the most realistic to try and achieve in the next year as they are kinda on the opposite spectrum to each other:

Goal 1: local 8k race. The current record is 26mins. My best time is 31. I want to beat the record...

goal 2: Dublin marathon in under 3 and a half hours. My current best for a marathon is 3 hrs 54 mins.

My current level of fitness is good- a few weeks back in casual training will get me to very good. Then the two events take place in October so can only train for one. Which is most achievable??



I

Davian93
05-25-2015, 04:30 PM
Honestly it depends more on your body. Marathons are extreme endurance events while an 8k is an almost anaerobic event given the far shorter distance involved. It's just at that cusp between short sprint type events like a 5k and longer distance events that tend to start at the traditional 10k and up.

Personally I'm a cyclist and I am built for long endurance...when I was a runner, no matter how hard I trained, I could never break the 5 min mile barrier but I could keep that pace up for 3-4 miles no problem and probably keep up a slightly slower pace for longer events like the 10k.

So I'd say, it's wholly dependent on your body and physiology.

Good luck on either you choose. Just offhand, I'd say the 8k improvement is much larger than the improvement you're aiming for in the marathon...closer to a 20% improvement compared to around 10-11%. That alone makes me say the marathon is probably more achievable.

yks 6nnetu hing
05-26-2015, 01:37 AM
I don't have much to add to what Dav already said - it depends a lot on your body and how it works.

I do have a question though: anyone here that's into fitness and balance excercises? I've apparently screwed up my knee again and I need good balance excercises to get it working again. I got it to an almost painless level about 2 years ago but then work got busy and my gym routine slipped (plus, I had to change gyms, the new one is better in all aspects except they don't have an in-house physio consultant). I used to do one-leg squats and leg presses, balancing on the balance pad and avoiding anything to do with jumping...

The problem is a muscle in my calf that's sitting wrong, pulling on the other muscles incorrectly, thus making the knee hurt if I've been doing lots of walking (I don't run. my boobs don't let me. hurts like hell) and the entire leg is weaker than the other one, which then makes the muscle pull even more etc etc.

Terez
05-26-2015, 02:16 AM
I managed to quite smoking and do some running for a while last year. Then I started smoking again, so I had to quit. yks, I managed to find a sports bra that actually held them in place. It was tight and uncomfortable and terribly difficult to put on, but it worked.

GonzoTheGreat
05-26-2015, 03:00 AM
yks, at a guess, I would suggest cycling, possibly with a low gear so that you depend on speed more than power. But that may or may not help in your case, so you'll just have to try it yourself.

yks 6nnetu hing
05-26-2015, 03:29 AM
yks, at a guess, I would suggest cycling, possibly with a low gear so that you depend on speed more than power. But that may or may not help in your case, so you'll just have to try it yourself.

I've actually been cycling more than usual lately and it hasn't had a positive effect on the knee. As far as I can tell it's not had a negative effect either, so at least that's good.

Overall though, cycling for sport is not my thing. I don't know why, my body just gets three times as exhausted with *supposedly* the same required effort. When my knee's good, I can walk and hike quite successfully, or use the rowing machine which also requires lots of leg action, rather high impact too.

Nazbaque
05-26-2015, 06:21 AM
Try tiptoeing repeatedly, yks. That's an exercise that focuses more on the calf as the moving joints are in the ankle. Once you've warmed up the muscles lie on your back and lift your leg up with your knee bent, then rotate your knee and ankle. Try to get your leg in as many positions as possible without moving your thigh. This will loosen up the muscles. After that stretch your calves. Try squating on your good leg while the other is straight to your side, then rotate your hips so that you are facing the straight leg, then move back. These excercises should help your muscles realign. If it doesn't work, you should probably see a doctor about it.

Davian93
05-26-2015, 06:49 AM
I don't have much to add to what Dav already said - it depends a lot on your body and how it works.

I do have a question though: anyone here that's into fitness and balance excercises? I've apparently screwed up my knee again and I need good balance excercises to get it working again. I got it to an almost painless level about 2 years ago but then work got busy and my gym routine slipped (plus, I had to change gyms, the new one is better in all aspects except they don't have an in-house physio consultant). I used to do one-leg squats and leg presses, balancing on the balance pad and avoiding anything to do with jumping...

The problem is a muscle in my calf that's sitting wrong, pulling on the other muscles incorrectly, thus making the knee hurt if I've been doing lots of walking (I don't run. my boobs don't let me. hurts like hell) and the entire leg is weaker than the other one, which then makes the muscle pull even more etc etc.

I'd say go see a physical therapist or kinesiologist. When I was rehabbing my back injury, that helped me out alot on learning what to do, how to do it and more importantly, what movements I should never ever do. I also did a consult a couple years ago with a cycling specialist and it did wonders for my form on the bike. Even little things like how to grip the handles and the exact correct tuck form made a huge difference...especially on longer rides. A lot less pain, a lot more endurance and better speed in general due to a much better form all around. It was well worth the money spent.

Daekyras
05-26-2015, 07:26 AM
I'd say go see a physical therapist or kinesiologist

A 100 times this.

I have been injured so many times playing soccer and Gaelic that I have made friends with my physios!

As a younger lad I thought it was better to just wait it out and let myself heal but the older I get the more i have realised professional help is best.

For example, due to a poor boot choice(cleets in the states) I actually suffered fallen arches when I was 28. THey were a nightmare. Went to Physio who told me the cause and recomendded a specialist who did all sorts of tests which I loved as a physicist and sorted me with new shoes, boots and trainers and a complete exercise plan.

Took only a month to nearly completely reverse the problem. These things can be pricey but are monumentally helpful.

Dav, am I right in remembering you hurt your back in a ladder based accident??

P.S first run is tonight. I will bore you all with the details afterwards. Gonna be "that" guy for next few months!!

Mort
05-26-2015, 10:14 AM
I could never break the 5 min mile barrier but I could keep that pace up for 3-4 miles no problem and probably keep up a slightly slower pace for longer events like the 10k.



Wow, you had some great running times there. Under 40 min on a 10K? That's huge. I don't run personally but I have a few runner friends who thinks 43-45 min runs are great.

Davian93
05-26-2015, 10:43 AM
Wow, you had some great running times there. Under 40 min on a 10K? That's huge. I don't run personally but I have a few runner friends who thinks 43-45 min runs are great.

My best 10K time was just over 40 min. Many, many years ago sadly. I do not ever run now...too much pounding. My best 5K time was around 16 min. Not a great runner by any means but when I was young and weighed nothing, it was fun.

Edit: Mind you, I wasn't a real competitive runner...this was strictly when I was all motivated and stuff in the army.

Davian93
05-26-2015, 11:08 AM
Dav, am I right in remembering you hurt your back in a ladder based accident??


Sort of. I was unloading a 5-ton truck with my squad (I was an NCO at the time). We had all the tent bags for a GP Medium tent (a big army tent basically) to unload. It was super hot and one of my squad member's hands slipped on the bag from the sweat/moisture and I went off the back of the truck with the bag of tent poles on top of me. I landed on my back and head and was knocked out cold. I basically destroyed 3 discs in my lower back and I have severe stenosis as well. I woke up a couple days later (I was in and out but have zero memory of the fall or those days) I was luckily wearing my kevlar helmet so I only suffered a concussion instead of a more serious head injury. It took a long time to walk normal again and it took years more of PT and rehab to be in good shape without significant pain. I took up cycling again a few years back because its one of the few things I can do that doesn't really hurt and I loved it when I was younger anyway (Lance Armstrong and Greg LaMond before him were huge heroes of mine at the time. I remember seeing Lance win the Philadelphia International Challenge back in 1993 which was huge. We always attended that race back then and that was a great year all around for the race. A shame Lance turned out to be an utter POS, eh?

Daekyras
05-26-2015, 11:24 AM
Sort of. I was unloading a 5-ton truck with my squad (I was an NCO at the time). We had all the tent bags for a GP Medium tent (a big army tent basically) to unload. It was super hot and one of my squad member's hands slipped on the bag from the sweat/moisture and I went off the back of the truck with the bag of tent poles on top of me. I landed on my back and head and was knocked out cold. I basically destroyed 3 discs in my lower back and I have severe stenosis as well. I woke up a couple days later (I was in and out but have zero memory of the fall or those days) I was luckily wearing my kevlar helmet so I only suffered a concussion instead of a more serious head injury. It took a long time to walk normal again and it took years more of PT and rehab to be in good shape without significant pain. I took up cycling again a few years back because its one of the few things I can do that doesn't really hurt and I loved it when I was younger anyway (Lance Armstrong and Greg LaMond before him were huge heroes of mine at the time. I remember seeing Lance win the Philadelphia International Challenge back in 1993 which was huge. We always attended that race back then and that was a great year all around for the race. A shame Lance turned out to be an utter POS, eh?

This is in no way connected to the topic but I am just checking mails before leaving the office and read that.

When do we stop having heroes?

I love Football and growing up I Idolised footballers like Maldini and Zidane. I still love football but to me they are just athletes who are good at what they do.

I can't even remember the time when I stopped doing this. Here is a great example- 1993, Mike Tyson is baddest man on the planet. I was shocked and appaled that one of my heroes got arrested.

2015- Jon Jones, a legit super athlete, gets arrested and stripped of UFC title and I just shrug and accept it. (I even laughed a little at a racist joke with that as the theme.)

I wonder why we change?

Anyway, will be going for an 8K at half seven local time so hopefully I can post back later about a decent time!

Khoram
05-26-2015, 12:14 PM
Yks, what you need are wall squats. Doing both regular wall squats and single-leg wall squats will help you strengthen your legs without putting undue stress on your calves and knees. I have a sliced meniscus in both of my knees, and wall squats are some of the least impactful exercises you can do. You will need to balance it out by working on your hamstrings, too.

Yoga is also extremely helpful.

Daek: What do you mean "That guy"!? Are you referring to me and my posting of my time spent doing P90X? :p

Hmm... Maybe I should start posting about working out again. XD

If you want info on running, I would think Crispy's the one to ask.

Nazbaque
05-26-2015, 12:26 PM
This is in no way connected to the topic but I am just checking mails before leaving the office and read that.

When do we stop having heroes?

I love Football and growing up I Idolised footballers like Maldini and Zidane. I still love football but to me they are just athletes who are good at what they do.

I can't even remember the time when I stopped doing this. Here is a great example- 1993, Mike Tyson is baddest man on the planet. I was shocked and appaled that one of my heroes got arrested.

2015- Jon Jones, a legit super athlete, gets arrested and stripped of UFC title and I just shrug and accept it. (I even laughed a little at a racist joke with that as the theme.)

I wonder why we change?

Anyway, will be going for an 8K at half seven local time so hopefully I can post back later about a decent time!

To answer this ponder what a hero is. Someone you admire. Someone you would like to be like, though you might not actually work at it. As one gets older the demands grow more complicated and sooner or later reality steps in. You start to see the difference in having a great ability and being an admireble person. It becomes clear that honour is more important than glory. Unfortunately the world of sports doesn't offer many ways to be seen as honourable. In fact it's quite the reverse.

Mort
05-26-2015, 04:16 PM
Unfortunately the world of sports doesn't offer many ways to be seen as honourable. In fact it's quite the reverse.

The other team is not honorable, your team, if you have one, is though.

Khoram
05-26-2015, 04:23 PM
The other team is not honorable, your team, if you have one, is though.

And the acts of the individual, whether on or off the ice (field/pitch/diamond/etc.) can be honourable or dishonourable.

Nazbaque
05-26-2015, 05:22 PM
And the acts of the individual, whether on or off the ice (field/pitch/diamond/etc.) can be honourable or dishonourable.

You see that's just it. They never do things that are honorable. At best they merely refrain from doing the dishonorable. It's the winning that matters not how you played.

Daekyras
05-26-2015, 05:50 PM
Daek: What do you mean "That guy"!? Are you referring to me and my posting of my time spent doing P90X? :p

Hmm... Maybe I should start posting about working out again. XD


No, not you Khor. :) P90X? sounds extreme!

I meant that I would be "that" guy that is completely fascinated by his own activity that he thinks other people will care.

Which leads me to the following:

Holy Hell! I completely miscalculated how hard that would be. Felt like quitting after only 2k. Felt like I hit a wall at 5k.

Granted, its the first day back out after a long lay off but....damn!

Day 1 8K: 47mins. (And thats not being harsh on myself. I felt every second of that time and couldn;t have done it faster tonight)

Its a long road back to anything even approaching my goals.

I'm beginning to see how easy it can be to get discouraged by this sort of thing.

Davian93
05-26-2015, 06:11 PM
That's a totally respectable starting point...FWIW.

You'd be a Group 2ish runner in the Army right now. Not bad at all.

The fun part of running (or any physical exercise) is that the pain eventually doesn't get any worse and you realize that and are able to keep going.

I went for a ride after work today...wicked hot out but still did okay regardless. Great way to blow off some steam after a day at the office. I normally commute to work on my bike for that reason but today I picked it up at the shop after a tune-up so I drove in.

Crispin's Crispian
05-26-2015, 08:43 PM
If you want info on running, I would think Crispy's the one to ask.

That's a totally respectable starting point...FWIW.

...

The fun part of running (or any physical exercise) is that the pain eventually doesn't get any worse and you realize that and are able to keep going.


Not sure I'm the expert, but I am doing my 3rd marathon this weekend. Honestly, a 31 minute 5K is way faster than I've ever been. I think you would kill my marathon PR, which is a measly 3:48.

So, I think Dav is spot on with the effort required to achieve your goals. If you can run anywhere near a 31 minute 8K now, you can really improve your marathon time. I don't know if you can hit 3:30, but I wouldn't be surprised at all.

Really, the question is whether you want to commit to the time investment. A typical marathon plan will have you running 50-80 kilometers per week, with a long run of 2.5-3 hours most weeks. Can you do that?

And my next question is...how far apart are the two races? If they're two weeks apart, I think you should do both (assuming it's not cost prohibitive). Doing that, you'll want to prioritize the marathon because of the time/distance/recovery involved, but you may be able to PR in both races just because of the training.


For YKS, if you can get to a point where jumping doesn't hurt, you might consider it. Plyometric exercise is actually really good for your stability. But if it's your calf that's somehow screwing up your knee, stretching and quadriceps strengthening are the way to go.

But again, I'm not an expert. More like a nerd. ;)

Khoram
05-26-2015, 08:51 PM
No, not you Khor. :) P90X? sounds extreme!

I meant that I would be "that" guy that is completely fascinated by his own activity that he thinks other people will care.

Which leads me to the following:

Holy Hell! I completely miscalculated how hard that would be. Felt like quitting after only 2k. Felt like I hit a wall at 5k.

Granted, its the first day back out after a long lay off but....damn!

Day 1 8K: 47mins. (And thats not being harsh on myself. I felt every second of that time and couldn;t have done it faster tonight)

Its a long road back to anything even approaching my goals.

I'm beginning to see how easy it can be to get discouraged by this sort of thing.

That's exactly what I did. People were kind enough to put up with my posting every day - it DID help keep me motivated. :p If you have free time, I started a P90X thread cataloging all my pains, my gains, and oeople's reactions to my complaints. ;)

Having never really run before, I had tried a while back (after having been working out for a while) to run the 5 km that is really the minimum for starting Basic in the CF. I managed to keep going, and finished in about a half hour - around 32 minutes? Now, having not run too much before, I wasn't really pushing myself - I wanted to make sure I could get through it non-stop first, before trying for any speed. I was pleasantly surprised that, even though I was essentially only doing a ten-minute mile, I was able to keep it up. And the ten-minute mile is within the range for somebody of my age in the military, so it all worked out. :D

yks 6nnetu hing
05-27-2015, 01:56 AM
Yks, what you need are wall squats. Doing both regular wall squats and single-leg wall squats will help you strengthen your legs without putting undue stress on your calves and knees. I have a sliced meniscus in both of my knees, and wall squats are some of the least impactful exercises you can do. You will need to balance it out by working on your hamstrings, too.

Yoga is also extremely helpful. You know, it's weird. The knee was acting up again because I'd been doing a spring clean i.e. regular household chores - you know, vacuuming, gardening, tidying etc; but then for like half a day long. And then the next day my knee decides to punish me. So yesterday I went to the gym and tried to remember some of the excercises I used to do specifically for the knee. First up were one-leg presses. I put them a little bit difficult at 30 kg (per leg), because the point is to exercise the muscles while keeping the knee stable... and halfway through I hear this quiet *click* and all of a sudden the knee is like "LET'S DO THIS THING". No discomfort, no pain... afterwards too.

For yoga, granted, I haven't done a lot of it (mostly because I really don't like group lessons), but I always found it mostly good for the torso, particularly the back and shoulders, and no impact whatsoever on the limbs. I dunno, maybe I was doing it wrong.


For YKS, if you can get to a point where jumping doesn't hurt, you might consider it. Plyometric exercise is actually really good for your stability. But if it's your calf that's somehow screwing up your knee, stretching and quadriceps strengthening are the way to go.

But again, I'm not an expert. More like a nerd. ;)

the jumps always frustrate me because I'm shorter than normal so either I have to improvise the plateaus which then end up being unstable; or I'm doing stuff that's actually outside of my range. I'm reminded of a high school gym class where we had to do long jump with no acceleration; aim was to jump longer than one was tall. I was one of the few ones who actually passed that aim with a very good margin (I do believe that might have been the only A I ever scored in HS gym class), still though, I didn't even pass the average in absolute numbers.

Bit of a side-track but about a year ago everyone at work had to do a sea survival training and the only thing I simply could not do was hoist myself from the water into the rescue boat. Because my thigh bone simply is not long enough, I couldn't get my knee high enough to hook it over the rim. So, if we're ever in a ship wreck, someone's gonna have to pull me in.

I mean, most of the time I'm quite comfortable being me; and being short sometimes has its advantages as well. But then all of a sudden something happens that really makes me feel disabled. Oh well, life goes on I guess.

Daekyras
05-27-2015, 06:29 AM
.

I mean, most of the time I'm quite comfortable being me; and being thatt sometimes has its advantages as well. But then all of a sudden something happens that really makes me feel disabled. Oh well, lifoes on I guess.

I feel your pain. I'm 5'10". Not super short now but, not to sound arrogant, I'm well built. this means that I'm in a hight weight class for ju jitsu now and for boxing when I was a kid. When I was 14 I was 5'3" and I fought a 17 year old who was 6 feet tall and my weight. I got hammered.

Even now when I play football a few extra inches would make the game a helluva lot easier. In ju jitsu when I'm on my back in guard I find it hardto throw my legs up for triangles etc.

Daekyras
05-27-2015, 06:31 AM
I feel your pain. I'm 5'10". Not super short now but, not to sound arrogant, I'm well built. this means that I'm in a hight weight class for ju jitsu now and for boxing when I was a kid. When I was 14 I was 5'3" and I fought a 17 year old who was 6 feet tall and my weight. I got hammered.

Even now when I play football a few extra inches would make the game a helluva lot easier. In ju jitsu when I'm on my back in guard I find it hardto throw my legs up for triangles etc.

So many spelling mistakes. Silly Samsung phone.

yks 6nnetu hing
05-27-2015, 06:38 AM
So many spelling mistakes. Silly Samsung phone.

you also did a very interesting quote job. made me go back and double check my own post :p

But, back on topic, for your training, are you going to adjust your nutrition as well? if so, any specific plans yet?

Daekyras
05-27-2015, 06:50 AM
you also did a very interesting quote job. made me go back and double check my own post :p

But, back on topic, for training, are you going to adjust your nutrition as well? if so, any specific plans yet?

Haha, I just spotted that. The phone has a cracking on the screen so it is suffering from "oversensitive mousepad" syndrome and jumps the cursor around unexpectedly.

I am looking into changing my diet slightly. I'm relatively healthy but a few of my friends have recommended less protein and more carbs if I'm doing running training. I did a couple of marathons in my twenties but never really thought about running as my sport of choice until injuries started being hard to recover from!

Crispin's Crispian
05-27-2015, 10:59 PM
I am looking into changing my diet slightly. I'm relatively healthy but a few of my friends have recommended less protein and more carbs if I'm doing running training. I did a couple of marathons in my twenties but never really thought about running as my sport of choice until injuries started being hard to recover from!

Check out "Racing Weight" by Matt Fitzgerald. Lots of good info and recipes for athletes.

Davian93
06-10-2015, 06:50 AM
I'm just gonna assume that Daek shattered an ankle while out for a training run and doesn't want to tell us.


I signed up for a Century Ride (100 miles) in August that fights hunger or something (for the kids, baby, for the kids). Mainly its just to go for a ride (for me) and get a nice jersey but I'm sticking with the "for charity" thing when asked publically.

Daekyras
06-10-2015, 07:28 AM
I'm just gonna assume that Daek shattered an ankle while out for a training run and doesn't want to tell us.


I signed up for a Century Ride (100 miles) in August that fights hunger or something (for the kids, baby, for the kids). Mainly its just to go for a ride (for me) and get a nice jersey but I'm sticking with the "for charity" thing when asked publically.

ha, I wish I'd shattered an ankle cause then I wouldn't have muscles screaming at me every time i move two inches!

My training has gone quite well. Last night was two weeks in- My 8k time was 42mins. So took 6 mins off in two weeks. I also took an inch off my waist!

The problem I am having is over exertion. Im trying to vary the exercise and the distance i'm running but on a day when i'm only doing three Kilometers I find myself pushing myself to run fast. Silly when that is not the point.

And my rest days from running have coincided with friendly football games with good friends thwt I couldn't really miss. I am probably over doing it a little.

I also made a mistake on my dates: the 8K race is 7 weeks from friday. I thought it was in september.

So my plan now is to train for marathon and make the 8k competitive a part of the training- IE time not a factor. Just run that as fast as I can but not have a goal time.

I didn't post as i was worried about spam bombing the boards!

edit: 100 miles bike ride? fair play Dav. My ass would be complaining too much to sit in the saddle that long!

Nazbaque
06-10-2015, 11:05 AM
ha, I wish I'd shattered an ankle cause then I wouldn't have muscles screaming at me every time i move two inches!

You know I'm pretty sure that's wrong.

As for the other bits, make it a mental challenge to control the impulse to push yourself. Discipline goes both ways. Try meditating. And post away! It's too quiet around here anyway.

Davian93
06-10-2015, 11:16 AM
You know I'm pretty sure that's wrong.

As for the other bits, make it a mental challenge to control the impulse to push yourself. Discipline goes both ways. Try meditating. And post away! It's too quiet around here anyway.

I do the same thing riding...even when I tell myself I just want to take an easy ride, I end up hearing a split time in my ear and going "fvck that, I need to be faster." and fall into the trap.

Pacing is huge in cycling so you can easily burn yourself out if you start off too hot...but that's really tough when you're hearing your split time or seeing your MPH/KPH.

GonzoTheGreat
06-10-2015, 11:22 AM
Pacing is huge in cycling so you can easily burn yourself out if you start off too hot...but that's really tough when you're hearing your split time or seeing your MPH/KPH.
All it takes is a bit of planning and the will power to stick to that. As an aside: if you think that your bicycle computer is showing KPH but it has switched to MPH because its battery is almost dead, that makes reaching your target (and staying on it) a bit harder.

Davian93
06-10-2015, 11:30 AM
All it takes is a bit of planning and the will power to stick to that. As an aside: if you think that your bicycle computer is showing KPH but it has switched to MPH because its battery is almost dead, that makes reaching your target (and staying on it) a bit harder.

"Sweet, I'm going 25 MPH, I'm kicking ass today...oh wait, that's KPH"

fdsaf3
06-10-2015, 04:07 PM
Yay, a thread I can participate in. :)

Couple of quick things since it seems like the broad points have been covered:

* As far as running goes, I'd be happy to talk to any of you about my experiences going from a non-runner to a runner. I just completed my first half marathon last weekend, and I'm definitely going to do a full at some point. I firmly, 100% believe that 99% of people can complete a marathon given enough time, proper training, and support.

* Calf pain/leg issues are a huge problem for runners. It seems like people have their own ways to mitigate the problem. My personal routine is to foam roll, then use some sort of self massage tool like The Stick for hard to massage muscles like calves.

* The mistake I see runners make time and again is that they don't go slow enough, especially when starting out. Fast times are a function of mileage moreso than form. Obviously that's not true for the fastest people in the world, but for the other 95% of us it is. If you want to get faster, you have to train slower. It's counterintuitive, I know, but by training slower you build a mileage base and can then transition into running shorter distances at faster times.

Check out the Running Order of Operations (https://drive.google.com/file/d/0B3TYR3d9S1s1dFpwa3E4NmZfOW8/view) for more info.

Khoram
06-12-2015, 11:07 AM
Yay, a thread I can participate in. :)

Couple of quick things since it seems like the broad points have been covered:

* As far as running goes, I'd be happy to talk to any of you about my experiences going from a non-runner to a runner. I just completed my first half marathon last weekend, and I'm definitely going to do a full at some point. I firmly, 100% believe that 99% of people can complete a marathon given enough time, proper training, and support.

* Calf pain/leg issues are a huge problem for runners. It seems like people have their own ways to mitigate the problem. My personal routine is to foam roll, then use some sort of self massage tool like The Stick for hard to massage muscles like calves.

* The mistake I see runners make time and again is that they don't go slow enough, especially when starting out. Fast times are a function of mileage moreso than form. Obviously that's not true for the fastest people in the world, but for the other 95% of us it is. If you want to get faster, you have to train slower. It's counterintuitive, I know, but by training slower you build a mileage base and can then transition into running shorter distances at faster times.

Check out the Running Order of Operations (https://drive.google.com/file/d/0B3TYR3d9S1s1dFpwa3E4NmZfOW8/view) for more info.

I hate foam rollers SO much. Granted, it feels amazing afterwards, but actually using it is the epitome of torture. :(

Davian93
06-12-2015, 11:58 AM
I went out for a great ride yesterday after work. Not long at all, only 16 miles but I kept up a terrific pace the entire way and really pushed it on the ascents trying to work on that part. Up out of the saddle really pumping on each hill to keep the pace and always pushing the rest of the time.

My heart rate was way up in the cardio range the most of the way...felt great. Definitely not a pace I'd attempt on a long ride. I hit a personal best on one of the sprint segments of my route so that was fun...shaved 13 seconds off my last best time for that short segment.

Davian93
06-13-2015, 12:46 PM
Did a 50 km (31 mile) ride this morning...climbed 2500 ft in elevation which was fun as always.

Great day for a ride though...just perfect weather in the low 70s and very little wind.

GonzoTheGreat
06-14-2015, 03:00 AM
Did a 50 km (31 mile) ride this morning...climbed 2500 ft in elevation which was fun as always.

Great day for a ride though...just perfect weather in the low 70s and very little wind.
Good question for little kiddies: how many and which systems of measurement was Dav using here?

Daekyras
06-14-2015, 03:13 AM
Good question for little kiddies: how many and which systems of measurement was Dav using here?

The only system that counts- good old fashioned 'murican system. Don't try and force your rules on us boy. Ya hear me?

Davian93
06-14-2015, 02:18 PM
Another day, another ride. This time was 52 km (32 miles). A good bit more climbing today though...3500 ft of climbing today which was fun.

Actually had a faster pace today too by .5 mph which impressed me...especially given that I started off really crappy and didn't really warm up until around mile 4-5.

Davian93
06-14-2015, 02:29 PM
https://s-media-cache-ak0.pinimg.com/736x/0a/a7/6a/0aa76a0de1fef0fff95dc55a5f28b231.jpg

Honestly, for weather applications, F works better anyway as this scale shows. For most temperatures we will ever experience, it provides a more accurate reading without going to decimals which suck. "Its 78 degrees today" sounds much better than "It's 25.5 degrees today".

Nazbaque
06-14-2015, 04:55 PM
https://s-media-cache-ak0.pinimg.com/736x/0a/a7/6a/0aa76a0de1fef0fff95dc55a5f28b231.jpg

Honestly, for weather applications, F works better anyway as this scale shows. For most temperatures we will ever experience, it provides a more accurate reading without going to decimals which suck. "Its 78 degrees today" sounds much better than "It's 25.5 degrees today".

C makes most sense. If it's below 0 it's cold if it's above it's warm. As for feet I personally find it hilarious that Americans hold on to something based on the body measurements of a European monarch. They may have their independance but they still kiss those feet.

Davian93
06-14-2015, 06:38 PM
C makes most sense. If it's below 0 it's cold if it's above it's warm. As for feet I personally find it hilarious that Americans hold on to something based on the body measurements of a European monarch. They may have their independance but they still kiss those feet.

Damn right...we're not gonna kiss no meter or centimeter, that's for true!!!



I have zero issues using either metric or imperial as I know and understand both systems fine...but then I'm intelligent and educated and not the typical American. We used metric exclusively in the Army with zero issues because that's the NATO standard. I will use metric when I ride because that's what UCI uses for the most part unless its an American broadcast but I also think in MPH/Miles too so go figure. I do tend to think Fahrenheit is more useful than Celsius for weather for those reasons (its simply more accurate for the type of temps we normally experience) but I have zero issue in a foreign country when it comes to using Celsius.

It's really not an issue to me if America just used both systems...we already do in a lot of ways anyway.

Daekyras
07-01-2015, 06:25 PM
I, stupidly, went for a run during the day today ( I was off work) when I usually run around 8 or 9 in the evening.

So I went out at about 2pm and it was hot. About 26C. That was not pleasant and I managed to get sun burn on the top of my head.

So not only am I not as fit as I should be I am now thinning up top. Awesome.

Davian93
07-01-2015, 07:44 PM
Running in weather when you're not acclimated can be super rough even when you're in great shape.

Khoram
07-01-2015, 07:55 PM
Yeah. Any running in hot weather is awful, no matter how active or fit you are.

Daekyras
07-01-2015, 08:03 PM
Yeah. Any running in hot weather is awful, no matter how active or fit you are.

I usually would have avoided it but the chance to run with a friend came up so I thought that would be fun as my sessions are usually very solitary. Listening to science/movie podcasts can get old quickly.

The heat was an unexpected issue as I spent years playing football and it never really affected me. I imagine because that is a series of sprints. But it was like carrying weights today. Made it hard to breathe easily.

Still- kicking around the forty min mark for the 8k now.

Davian93
07-01-2015, 08:05 PM
Yeah. Any running in hot weather is awful, no matter how active or fit you are.

Yeah, I remember taking a PT test one time in Bosnia when I was stationed there. We did it at 4pm and it was probably 90+ F outside. I got serious heat exhaustion/heat cramps on the 2 mile run portion (hardly a long distance to say the least). The 100% time for 2 miles for my age at that time was 13:00 or less. I normally cruised in around 11:30-12:00 with no issues ever. I think I ran it in around 18:00 and I ended up throwing up all over the place at the end. I got an IV afterwards and felt like shit for a couple days. I reran it that weekend (as I had actually failed the running portion of the test). Difference was we did it at 6 AM and I was right back in my normal time range with a max score.

Heat + Running = Sucks

Khoram
07-01-2015, 08:09 PM
So you should train in the heat, is what you're saying. ;)

Daekyras
07-01-2015, 08:09 PM
Yeah, I remember taking a PT test one time in Bosnia when I was stationed there. We did it at 4pm and it was probably 90+ F outside. I got serious heat exhaustion/heat cramps on the 2 mile run portion (hardly a long distance to say the least). The 100% time for 2 miles for my age at that time was 13:00 or less. I normally cruised in around 11:30-12:00 with no issues ever. I think I ran it in around 18:00 and I ended up throwing up all over the place at the end. I got an IV afterwards and felt like shit for a couple days. I reran it that weekend (as I had actually failed the running portion of the test). Difference was we did it at 6 AM and I was right back in my normal time range with a max score.

Heat + Running = Sucks

That's an impressive time for two miles. Especially with gear. Damn. Even at my peak I'd have struggled to match that in combat boots.

Forget "struggled"! I just would not have matched that!

Davian93
07-01-2015, 08:11 PM
That's an impressive time for two miles. Especially with gear. Damn. Even at my peak I'd have struggled to match that in combat boots.

Forget "struggled"! I just would not have matched that!

Oh no, we ran in PT clothes (t-shirt and shorts and running shoes basically). No gear. With gear, that would have been much, much harder to achieve.

Daekyras
07-01-2015, 08:15 PM
Oh no, we ran in PT clothes (t-shirt and shorts and running shoes basically). No gear. With gear, that would have been much, much harder to achieve.

Phew- I was starting to get inadequacy issues there!
That's still an impressive time you were doing Dav. Sub six min miles are no joke.(considering I'm currently averaging 8!)

Davian93
07-01-2015, 08:16 PM
Phew- I was starting to get inadequacy issues there!
That's still an impressive time you were doing Dav. Sub six min miles are no joke.(considering I'm currently averaging 8!)

I was 20 years old and ran every day. Ah, to be young.

Khoram
07-01-2015, 08:21 PM
I was 20 years old and ran every day. Ah, to be young.

Yeah... I really have to start running.

If the military ever calls me, I'm gonna have a hell of a time doing the running portion, even though I know I can run the 5k in the allotted time. *sigh*

Daekyras
07-01-2015, 08:25 PM
Yeah... I really have to start running.

If the military ever calls me, I'm gonna have a hell of a time doing the running portion, even though I know I can run the 5k in the allotted time. *sigh*

Does Canada have compulsory service?

What's the allotted time? And could you get out of it because of your irish/scottish/German background?

Khoram
07-01-2015, 08:51 PM
Does Canada have compulsory service?

What's the allotted time? And could you get out of it because of your irish/scottish/German background?

No compulsory service, but I applied last June. I had my interview in March, and I have to be sent off for more testing (for the aircrew selection process).

If I do get in as a pilot, like I want, the first contract will be nine years. And then 6, and 5 (if I remember correctly).

Nazbaque
07-02-2015, 03:02 AM
So you should train in the heat, is what you're saying. ;)

Oh you wouldn't believe the arm muscles you can build up with frequent masturbation.

Khoram
07-02-2015, 06:45 AM
Oh you wouldn't believe the arm muscles you can build up with frequent masturbation.

In THE heat. Not in heat, Naz. XD

Daekyras
07-15-2015, 10:46 AM
Went out with two buddies last night. Running, not drinking. Shame.

Anyway, with the added competitive spirit we all finished in 35 mins. I am delighted with this.

I won't be runningo the 8k in n a record t I me in a few weeks but I am happy that fitness is coming back.

I did feel like I may have held the lads back but that pushed me to keep going when I was practically exhausted. I don't know if everyone feels this way but I hate the idea of other people slowing down out of pity for me!

Thanks to everyone for the advice on here. It has been very helpful. :)

Daekyras
08-02-2015, 05:34 AM
Hey guys- had my race last night. I came home in a respectable 32 mins and 18 seconds.

Was delighted. And also felt like dying. It is mad how hard you push yourself when there are people there in front of you. When someone went to pass me I just found that extra gear and pushed harder.

I did not win (or even come in top 10 as I was 12th) but I was the first of the locals home so that was good. I might even keep up rhe training and try for the marathon again.

funny story- my friend finished behind me in 37 mins. I asked him what happened and he responded with: a girl with a very nice bottom was in front of me at the start so I jogged about three steps behind her the whole way. Haha.

Davian93
08-02-2015, 06:55 PM
My charity ride/race is on Saturday. I feel I'm pretty much ready. I did a 42 mile ride this morning where I set record times on all my preset courses within the loop I did for that distance...felt really good at the end too. I'll hit my indoor trainer tomorrow, ride outside Tues, Wed, indoors on Thurs, a light ride on Fri and the full century ride on Sat morning. Should be peaking on Sat if everything goes right.

I have another charity ride on Sept 12th for spinal cord injuries...another century ride there. My goal there is to shave as much time off this Saturday's ride as I can (and raise money for paralyzed people obviously). Should be nearly 1,000 cyclists in that ride as its a big deal.

If anyone feels like donating to the VT Food Bank (Next Sat's ride) or the spinal cord one, feel free to IM me and I'll forward you the link. No pressure at all (why I'm not posting it here obviously) but if you're in a giving mood of course. Both are great charities that really help people out.

Davian93
08-02-2015, 06:56 PM
Hey guys- had my race last night. I came home in a respectable 32 mins and 18 seconds.

Was delighted. And also felt like dying. It is mad how hard you push yourself when there are people there in front of you. When someone went to pass me I just found that extra gear and pushed harder.

I did not win (or even come in top 10 as I was 12th) but I was the first of the locals home so that was good. I might even keep up rhe training and try for the marathon again.

funny story- my friend finished behind me in 37 mins. I asked him what happened and he responded with: a girl with a very nice bottom was in front of me at the start so I jogged about three steps behind her the whole way. Haha.

Great job!

Davian93
08-10-2015, 01:20 PM
100 miles (161 km roughly) in 5 hours, 24 minutes.

Not the greatest pace on earth but it was a good ride. Basically fell off my bike and couldn't walk at the end of it so there was nothing left to give.

Daekyras
08-10-2015, 02:50 PM
100 miles (161 km roughly) in 5 hours, 24 minutes.

Not the greatest pace on earth but it was a good ride. Basically fell off my bike and couldn't walk at the end of it so there was nothing left to give.

That's amazing dude.

How does the donation thing work? Do I put it in your name or is it a flat contribution system? I can kick a few of your American bucks to a good cause. :)

Edit: just realised you said to pm you!

Davian93
08-11-2015, 07:49 PM
Sent you the link...thanks again.

The ride was utterly exhausting. But it was a great day and the feeling afterward was awesome. That very special type of exhaustion and the endorphin kick was great...and it was a huge confidence builder for me as a rider to be honest. I wasn't sure if I could hang as well as I did and I didn't feel ready at all going in but once I got up to pace and was in the zone, I powered through.

Next big one is 12 September. I want to ride at least 400-500 miles between now and then to get ready including at least a couple of 70-80 mile rides in the last two weeks leading up to build endurance. I have a much better appreciation of how to maintain during the ride than I did before.

Today is the first day I haven't ridden since last Wed and the 2nd off day since I got back from PEI on 27 July. Legs are pretty burnt out.