OT - Running

[Dave Ferris]

On Friday, I managed to finish my final "training" run before the supposed half marathon, which was 14 miles.

 

That's great Joe ! It's always a confidence booster to go a tad over the race distance before the event...unless it's of course a Marathon or you're an Ultra-runner.

 

It's kind of late in the season for that area to have a Half. Which one is it ? I hope it's at least 2-3 weeks out to give you a chance to recover in time.

 

Joe - glad to hear you figured something out for your runs. 63 minutes for 7 miles is smokin' ! It's been quite some time since I've been able to go 9 minute miles. At this age, I'd think I'd need a full body transplant.

 

Still battling the Patella Tendinitis, aka Runner's Knee. I was able to get up to 36 miles this week on 5 days. Just finished a 10 miler in 1:50/11 minute pace. As always, a lotta hills around here.

 

Been hitting the gym pretty intensely this week to strengthen/rehab that knee. So consequently those two 70 minute gym sessions and the 18 mile bike ride yesterday contributed to sort of dead legs today.

 

The knee is better but I still have a ways to go. It's a delicate balance right now between trying to keep up the mileage , yet rest and rehab it.

[Joe Muscara]

Thanks, Dave. There is no real half I was training for. My goal was just for me to do it. There's a half in October I might consider and/or the half that's part of the full marathon here in January. Otherwise, I'll have to travel north!

 

If the weather held out, I'd be doing the 13.1 distance as well on the 31st just for myself, but it's not likely. I just did a half hour run and it's 78° and 96% humidity. That was tough.

 

I'm doing Galloway Run-Walk-Run with 60:30 intervals, and I still go that fast! My running pace is pretty fast, and my walking pace is relatively quick as well. It's just the way I am. Trying to slow down my running pace doesn't work well for me. I feel like I'm "choking up" (meaning like baseball, not my throat) and that I'm tensing my leg muscles to go slower. So I just let them go.

 

Good luck with your knee. I'm glad it's one of those healable injuries vs. needing surgery or whatever.

[Dave Ferris]

Oh ok, got it. Well congrats anyway on doing 14 miles. That's a ways !

 

I read about the Galloway 60/30 intervals but maybe because I'm still half asleep, I'm not getting it. It seems a bit complicated.

 

Does that mean over 90 minutes you are running a total of 60 minutes and walking for 30 ? How do you know when to walk ? Did you keep track of elapsed time for the 14 miler, and if so what was your overall pace ?

 

I like the fact he recommends cross-training on alternate days. At the age of almost 66, I really should adhere to that , like bike or gym on alternate days. But what I should do and what is ingrained into me after all these years are two different things.

[jefsco]

I like the fact he recommends cross-training on alternate days. At the age of almost 66, I really should adhere to that , like bike or gym on alternate days. But what I should do and what is ingrained into me after all these years are two different things.

Thats what i have been trying to talk myself into doing for a couple years now. Alternate days between running and cycling.

Running is both easier and more satisfying to me though . . .

 

 

 

 

[Joe Muscara]

I read about the Galloway 60/30 intervals but maybe because I'm still half asleep, I'm not getting it. It seems a bit complicated.

 

Does that mean over 90 minutes you are running a total of 60 minutes and walking for 30 ? How do you know when to walk ? Did you keep track of elapsed time for the 14 miler, and if so what was your overall pace ?

I meant 60 seconds:30 seconds. You use a timer to tell you when to switch. He sells one, but I use an iPhone app. Lots of people have found that by using this method, their overall pace is better and more consistent. Where people who just run tend to slow down towards the end, those using this method tend to keep the same speed throughout the event, passing those who are slowing down at the end. He claims they report less injuries as well.

 

There are all sorts of ratios you can use, whatever suits you. He has a method called the Magic Mile where you time yourself on a track or a known mile to determine what pace to use, and but using some calculations what your pace should be for increases in temperature and/or distance.

 

Over 22.58 km (14.03 miles), it took me 2 hours 34 minutes, which comes out to 6:49 min/km or 11 min/mile.

[Dave Ferris]

Ok thanks for the clarification. Great job !

[Dave Ferris]

I'll be joining Jon this Sunday at the Victory trail head at Ahmanson Ranch to help celebrate his 50 year anniversary of his remarkable streak. That's right -- 50 years every day !

 

https://www.lifetimerunning.net/2019/05/profile-jon-sutherland-has-run-every.html

 

 

5 years ago

[video:youtube]

 

Jon was a rock music journalist before he became the running coach at Notre Dame HS in Sherman Oaks.

 

[video:youtube]

 

[Joe Muscara]

I'll be joining Jon this Sunday at the Victory trail head at Ahmanson Ranch to help celebrate his 50 year anniversary of his remarkable streak. That's right -- 50 years every day !

 

Seems you have to copy and paste.

 

https://www.lifetimerunning.net/2019/05/profile-jon-sutherland-has-run-every.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+lifetimerunning%2FRnpi+%28Lifetime+Running%29

 

clonkable link

[Dave Ferris]

"It" keeps you runnin'. Actually I only do chocolate. Diane baked a lemon mousse cake for the vocal group today.

 

 

Things are generally going well right now. Still wearing the brace for Runner's knee thing but more out of support then any pain.

 

Been regularly between 38 -45 miles a week, running 6-7 days a week for the last few months.

 

I've put the speed pickups on hold for the time being, they seemed to aggravate the knee more. So while it is depressing to be slowing down so much, I have to continually remind myself to look at the big picture at 66. I'm still grinding away and able to put in the miles after 42 years .

 

I won't get to 2000 miles this year because of the down time in April from the knee and then some time off from the cataract surgery in June. I'm estimating 1800 miles though with no further injuries this year..

[Song80s]

"It"

 

http://foru

Things are generally going well right now. Still wearing the brace for Runner's knee thing but more out of support then any pain.

 

Been regularly between 38 -45 miles a week, running 6-7 days a week for the last few months.

 

Ir..

 

Hey Dave, I am wayyy out of your league for running and piano work.

 

Some news here- my podiatrist fitted the feet with a custom orthotic. What a diff !

 

I just ordered a $140 pair of Hokahs- my podiatrist recommended.

 

we have major heat here in Discovery Bay. When the temp hits 90-95 degrees , that limits my distance.

 

I hope to pick up my modest distance when it cols off. My podiatrist is opposed to distance running. At least for me.

[Dave Ferris]

Greg, if I'd listened to the first podiatrist who diagnosed my Hallux Rigudus condition (stiffening of the big toe) in its early stages, 14 years and around 22,000 miles ago, I would not still be running.

 

I don't think it's a coincidence that when I started running in the Hokas - Bondi and now alternate days with the Clifton- that my last cortisone shots for my big toes were the first week of Jan. 2015. Prior to that, I was getting shots to manage the pain at least three times a year. In 2013 at 60, I was at the Kerlan - Jobe clinic five times that year for cortisone shots. Insane !

 

The condition at the last x-ray in 2015 showed a stage 4 in the left big toe and stage 3 in the right. I still feel it but as long has I cool it on intense speed work - which means getting up up your toes- I'm ok. I don't have the stability, or flexibility, in my feet to run technical, rocky single track trails anymore. My foot plant just isn't solid enough. Thus I stay on fireroads, loops of a park or the street.

 

Custom Orthotics have helped many people. I've had maybe three pairs over the years to deal with the Plantar faciitis. Eventually I weaned myself off of them though. I feel the Hoka inserts, especially in the Bondi, as being extremely supportive.

 

For me, the Hokas have saved my running. I think they are the best running shoes available today.

 

Yeah the heat ...ugh ! Runner's worst enemy. At least we don't have the humidity of the South, Midwest and back East. But the sun is a killer. We've had some ugly stuff the past few weeks in LA, but it hasn't gone on for a long time like last year.

 

I've been starting at anywhere from 5:30 AM to 6:30. I can go up 12 miles or 2 hours, even on the hot days and it's manageable. Can't start at 8 AM like in the Winter though. That's asking for trouble. I'm more sensitive to heat the older I get. I hate it !

 

You know even 3-4 miles a few times a week is great ! You can even alternate walking and running. Or do 2 miles run and then immediately hop on your bike and do 45 minutes. Great workout.

[Joe Muscara]

I was getting in some good miles until the heat started picking up here. I'm really looking forward to when it cools down (like mid to low 70s for starters!) around here so I can start picking up the distance again. Sheesh.

 

A neighbor and friend sold us a treadmill for $150 the other day. I tried it for the first time yesterday (not my first treadmill run, just the first time on this one) and I overdid it. My calves are really tight. I'll figure it out though. It may save my running in the Houston summers and other extremes when the weather deters me from running outside. Maybe I'll even be able to keep up long runs if I can stand to do the dreadmill for that long. Does anyone have any experiences or tips for treadmills they want to share?

 

I'm glad to see you're recovering, Dave.

[Dave Ferris]

if we had the room, I'd get a treadmill. You ask - why you would need a treadmill, living in one of the nicest areas, climate wise, in the US for running ? The only time you wouldn't want to be outside are the bad air days from the fires, or maybe two days a year when it rains all day.

 

1) when I start at 5:30 to 6 AM to beat the heat, the surrounding park bathrooms aren't open that early. They open at 7:15-7:30 AM and even then you can't set your watch by it. I could warm up with a mile or two at home and then do my business before heading out without the fear of being locked out a mile or two away from the house, and frantically having to look for some bushes.

Been there, done that too many times.

 

2) running on the mill at the YMCA, I can monitor and run at an even pace, on a flat surface. I know it would help my turnover.

 

3) in the PM after dinner, it would be nice to have the option of doing a mile or two just to burn a few calories and aid digestion, without going out after dark and having to carry a light. And still worry about hitting a lip in the pavement and falling (this is stuff I never even considered 20 years ago). When you get old and don't pick up your feet like you did in your 40s, it becomes a consideration.

 

4) the "junk" miles I'd use it for - I could see me putting a solid 300-400 miles a year on it - would save the body from extra wear and tear on the street/ hard surface.

 

I like the Landice L7. It feels incredibly smooth. The Woodway 4Front is the Rolls Royce at around 13K. No way I could afford or justify that.

 

[David Emm]

"Running," HA! My knees have been largely toast for "a while" now. I ride an exerbike diligently, but if running was required to escape Godzilla, I'd be one of the first to become reptilian toe jam. You're a brave lot to keep at it.

[MoodyBluesKeys]

The local Y has both treadmills and a actual walking/running track (around second story of a double basketball court), so I have the option of picking either. A/C in summer, some heat in winter. And, my particular health insurance has the "Silver Sneakers" program as part of the benefits, which the Y (and several other local places) accepts, so my only cost is driving to the place.

Even then, wife and I still walk around a circuit in the neighborhood that is about one mile. However, at our ages (78 and 77) we do between a mile and a 5K.

We do also have a moderately priced (at the time) treadmill that wound up in my shop for lack of another place to put it. Not nearly as fancy, but it does work (along with some squeaking).

 

[Joe P]

 

A neighbor and friend sold us a treadmill for $150 the other day. I tried it for the first time yesterday (not my first treadmill run, just the first time on this one) and I overdid it. My calves are really tight. I'll figure it out though. It may save my running in the Houston summers and other extremes when the weather deters me from running outside. Maybe I'll even be able to keep up long runs if I can stand to do the dreadmill for that long. Does anyone have any experiences or tips for treadmills they want to share?

 

 

I do a lot of miles on the Mill. Watch a lot of Netflix. I use it when it is inclement outside - wet, cold or hot. It's a good surface. I don't really have the patience to do anything more than 3 miles on it, so I use it just to keep a baseline fitness level. Anything long I do on my trail.

 

They can be loud, so I use the close-captioning on Netflix.

 

[Dave Ferris]

Old guy and young dog did 14 miles this morning. ð ðâ

 

Out a half mile past Johnson's Rock in Hahamunga in La Canada/Pasadena and turnaround.

 

Started at 6:40 AM, didn't start feeling the heat till about mile 9 coming back on Berkshire. Definitely old guy pace - 2:37:58, 11:17 average mile.

 

[Dave Ferris]

Doesn't happen often- only two other weeks this year - but was able to get up to 50 miles, running seven days. Six 7 milers, Mon.-Sat., and then 8 this morning.

 

Nothing over 90 minutes and done by 8:30 AM. So the heat wasn't too bad. ððâ

 

Can I do two 50 mile weeks in a row ? Check back next Sunday..

[George88]

Great running, Dave. I started a couple of years ago and have worn through a pair of NB 880s. I bought a pair of Hokas yesterday and hope to break in this week. I envy your schedule, or anyone"s schedule that doesn"t revolve around a young child.

[Cliffk]

Two great deals:

1) my ankle has finally healed from being messed up by the severely oversoft #35 iteration of the Nike Pegasus, a shoe I"ve worn religiously for years (great for walking, though)

2) I"ve been enjoying beautiful early morning runs on a road trip in the Canadian Rockies.

This is a very thankful puppy.

[Dave Ferris]

With today's 13 miler and second consecutive 50 mile week , Lacy and I were able to get to 1328.46 miles for '19. We have 100 days left in the year. We would have to average 6.7 miles a day, or 47 miles a week for the rest of the year to get to 2000 miles.

 

Hmm.. with recovery days off and barring any little injury that might come up, that might be a tad of a stretch. We'll see how it plays out. ððâ

[Joe Muscara]

I finally found my new favorite running shoe. For now.

 

When I first started running a few years ago, I started with whatever New Balance shoes I had, I think they were 860. It turns out they were stability shoes. The first shoes I intentionally bought for running were Adidas Supernova Glide 8. I loved them. Some of that was probably going from a stability shoe to a neutral one. I bought a second pair in a better color (the first were black, the second were blue) but I ruined them prematurely by getting them wet and not drying them properly. They stank. I did everything I could to get the smell out but there were still whiffs no matter what I did.

 

The next shoe I tried were the Adidas Ultraboost. I had tried them when I tried the Supernova but something seemed a little weird about them. I did like the "sock feel" though so I decided to give them another try. They were okay but I didn"t love them. When it was time for a new shoe, I went back to the Supernova. Unfortunately, Adidas changed them to the 9, and I didn"t like them at all. They felt heavy and clunky. But the 8 were gone. I couldn"t find them anywhere.

 

After that I tried some inexpensive Adidas I found at the outlet mall, and Altra Paradigm after that. I didn"t love any of them.

 

Meanwhile, Lori seemed to like the Adidas Solar Glide or whatever Solar model she got, so I looked them up to see if they were the replacement for the Supernova, which was now gone from Adidas" lineup. One review on a site that I really like (solreview.com - they seem to be more than just regurgitating press releases for affiliate links like some sites appear to do) said yes they were Adidas" replacement for the Supernova, but if you"re looking for the Supernova 4 - 8, these only have some elements of those but not all. I thought, funny they specifically stop with the 8. They seem to like the same things in running shoes that I do.

 

I poked around more on their site and found their Best Running Shoe of 2019, the Reebok Forever Floatride Energy. In the article, they said it was "spiritual successor of the Glide [8] Boost." Wait a minute! The Glide 8 was my shoe! Even better, these shoes retail for $100 and searching around, some colors are being closed out for even less. I bought a pair of red ones including tax and they were $54. Guess what? I love them. For whatever reason, Adidas" subsidiary Reebok is now making great running shoes, as good as Adidas was making a few years ago but seems to have moved away from. The only negative I see is that they aren"t readily available in stores around here. I"m going to try the local outlet mall and see if the Reebok store has them. If not, I"m going online. Either way, I"ve learned my lesson and I"m going to stock up on a few pairs. I know running shoes don"t have an infinite shelf life, but I want a few pairs in case Reebok follows Adidas" lead and screws them up with a new model I don"t like. But I know I"m happy for a few hundred more miles, at least.

[Dave Ferris]

Lacey and I did 17 miles this morning. Longest run of the year and in at least 5 years, probably more. Definitely the furthest Lacey has ever run in her life ! Ran down to the Rose Bowl via street, and down the lower Arroyo a tad, past the Aquatic Center before turning around. Cool weather and clean air, great day for it.

 

Pace was old guy plodding but kept it where it was comfortable and I knew I could finish. As usual for this area- no shortage of hills. 3:11:10 @ 11:15 pace. ððâ

[Joe Muscara]

Nice, Dave!

 

Yesterday I ran my first 12 miles in a while and it was tough. I think it's mostly because I've not been sleeping well and/or getting enough sleep lately. My legs were sore all day afterwards. But today, they feel mostly fine, so I know for sure it wasn't anything major.

 

This is part of my ramp back up to half marathon distance after losing it over the hot Houston summer. I hope to keep it up over the winter and see if I can keep it there.

[Dave Ferris]

With this morning's last run of 2019, an 8 miler, Lacey and I managed to grind out 1921.30 miles for the year. 78.7 miles short of my 2000 goal.

 

But considering a large part of April was lost to the Patella Tendonitis/ Runner's Knee issue and the reduced mileage in June because of the Cataract surgeries, it was a good year. ðâð

 

Based on the last 6 months, we're hoping to hit a little over 2100 miles in 2020, if there are no unforeseen power outages.

[Joe Muscara]

Nice job, Dave!

 

So far, this winter has been going fairly well. I run 30 minutes on Mondays and Wednesdays, and on Fridays I alternate between 10k and 13.1 miles. I'm hoping to keep it up as long as it stays relatively cool here, and hoping that by the time it starts getting hot, I'll be able to keep it up. I'm not holding my breath for that, which would be silly. Why would I run and hold my breath?

[Dave Ferris]

Lacey and I did our longest run of the year this morning. Hard to believe it's almost June and we're just getting up to 12 miles.

 

After a very good 2019, at least for me at this stage of my life, it's definitely been an *off* year. Between the time off for the left knee, precautionary time off for a chest congestion/ allergy issue -Glendale btw has the second highest covid19 reportings of any city in LA County - the recovery seeming to take longer between runs (feeling my almost 67 years) , and an overall lack of motivation , combined with the stress factor that everyone is going through.. This whole year has been a wash for me with regard to long runs and higher mileage. Listening to my body, I'm also taking many more bike days then ever.

 

Maybe I can get more motivated and rally in the second half of the year to get in some longer runs. ðâð

[George88]

Great job, Dave- pandemic or not those are great numbers.

[Dave Ferris]

 

 

Well, another year in the books. With today's 7 miler up in the Verdugos, Lacy and I totaled 1611 miles for 2020. Down from last year's total of 1921.

 

A bit disappointing but everything considered-- around 3 weeks out the beginning of the year due to a left knee problem, all the time off in August/Sept. and part of Oct. because of the horrific air from the fires.

 

And throw in just an overall blah feeling the whole year -- I still feel fortunate to be able keep things going at 67, close to 80,000 lifetime miles after 42 years.

 

No goals for 2021, other then just try to keep running. ðð

 

Happy New Year...and a much better one for all of us !

 

[Stokely]

I've had to give up on running...was feeling pretty proud of myself for working up to two miles (when I started, a half mile wasn't possible without stopping). My knee pain is just too much. I've had pain ever since major surgery and radiation 13 years ago for a tumor in my leg, and I have poor circulation in that leg due to cut and nuked blood vessels... Oddly, I can play basketball, where you can get breaks and can kind of "slide around" the court, it's just the steady plodding impact that seems to do it and it doesn't matter how slow I go.

 

No matter, I just walk fast and still get plenty tired Running definitely took more out of me (meaning, more exercise) than even fast walking but at least I'm not in steady pain (more than usual anyway).

 

If I do lose some more weight, I may give it another try, perhaps with different compression (I've worn lower leg compression ever since my surgery to prevent edema). Honestly I really should be doing swimming but I quit my gym due to covid.