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Phred

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Had my cortisone shots on Thursday-one in the left big toe & one in the new arthritic joint of the right index toe. My last shot was Feb. of 2010, so I got two years and over 3000 miles out of that one.

 

Sorry about your arthritic toe. Have you looked into glucosamine supplements? Unfortunately, the info out there is confusing, other than the NIH GAIT (NIH's trial study): http://nccam.nih.gov/research/results/gait/qa.htm

 

Some tweaks to your diet might help too - eating foods that are naturally anti-inflammatory (berries, omega3-rich foods (fish, walnuts, etc.), etc.) and avoiding those that are inflammatory (anything high in processed sugar, potato, etc.).

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Justin,

Try doing some repeats or speed intervals once a week. It will help you to increase your distance capability.

 

Good luck,

Joe

 

Is there any major difference between doing interval training on a treadmill and running outside?

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Yes big difference.. This is a very small sampling of examples of tm vs outside but basically you are not dealing with wind resistance , terrain changes and the outside temperature.

 

http://sportsmedicine.about.com/od/tipsandtricks/a/treadincline.htm

http://jamieatlas.wordpress.com/2009/03/07/treadmill-running-vs-outdoor-running-which-is-better-the-debate-continues/

 

I'm not a treadmill guy, I'm lucky enough to live where the really isn't any need for it except MAYBE a few days a year when it's pouring down rain. On those days if I HAVE to do something, I go to the gym and do core/balance/ stretching/trigger point massage therapy stuff.

 

I ran on a treadmill a few years years back when we visited St. Louis in January. The high for the day was -10 and there were 7 ' drifts of snow with ice underneath. After two days of trying to run in that crap I said...I surrender and went to the hotel treadmill. I made to 40 minutes and thought I'd go crazy.

 

I'm sure if I had to move back East again though, I'd probably wimp out and get a treadmill. In the winter it can be more beneficial (and safer) if you are trying to do intervals because of the ice and wind.

 

Personally for increasing my aerobic capacity I wouldn't do speedwork at your stage right now. It sounds like you're just starting out . Your muscles, tendons and ligaments aren't fully developed for that stuff. You could very easily get injured and then just say later for the running.

 

For upping your distance I would run by time not miles. You say you're running 2-3 miles now, so let's say that takes you 18-20 minutes for the 2 miles ( I don't know your pace-you could be faster or slower). I would go the 20 minutes, stop and walk for say 3-5 minutes and then see if you can run say 7 minutes more without too much strain or stress. If this feels ok, I would try and increase the frequency of this workout to maybe 4X a week.

 

20 minute run--3-5 minute recovery walk--7 minute run--with maybe a 3-5 minute cool down walk. Maybe some stretching for a few minutes at the end. This puts your total time invested around 40 minutes. As this becomes easier, reduce the walking intervals and increase the running time but don't do too much too soon.

 

I would stick with the run-walk-run until you can run at least for 60 minutes uninterrupted comfortably. This could take months-depending on your age, current or past fitness level and motivation. Don't rush it.

 

Later on you can inject a few 100 meter pickups into your routine -relaxed, not full out. Do these on a track if possible. But for the time being I wouldn't worry about the speed thing at all.

 

Running in the winter in Maine--wow you gotta be tough ! One of the great female distance runners hails from Maine- Joan Benoit-Samuelson. She has trained there her whole life--brutal cold, wind, snow, ice, summer humidity--she's amazing and an inspiration. She ran this past Boston in 2:51 at age 53 !!

http://boston.cbslocal.com/2011/04/18/ex-winner-joan-benoit-samuelson-53-impressive-in-boston-marathon-return/

https://soundcloud.com/dave-ferris

2005 NY Steinway D

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Yepp, treadmill sucks. It´s like a gig in training room. I allways prefer to move myself.

 

Today, nice 19 k run in -9¤C. About an hour and a half. Refreshing!

Don't take me serious, I'm just playing.

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Yeah, I'm not too worried about speed training--I'll save that for warmer weather. Right now, I'd like to up my distance/endurance. 2 miles is quite easy for me right now.

 

Believe it or not, there's no snow on the ground right now. I could probably do a 2-miler right now if I wanted, (gotta get some food in me first, though.) I actually did 2 yesterday so I'm probably going to focus on strength training today.

 

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Behringer DeepMind12, Model D, Odyssey, 2600/Roland RD-1000/Arturia Keylab MKII 61

 

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Hey guys - I missed a lot of these updates.

 

+1 Dave. At this point distance is more important than speed. I also support the adding of time to the run rather than distance. It's kind of a double edge sword in that, when you get faster - you go further.

 

Dave, I am sorry to hear about your toe, that really truly sucks. Knock on wood - nothing like that yet for me - but I am only 37 (BTW - if you scroll up, you will see that earlier I stated that I was 38. WTF?? I am not, as you get older I guess you start to forget things :) ).

 

I have been having a rough time starting my training for this full marathon. A lot was on my plate, and I am recovering from hand surgery (nothing serious, but I can;t play piano for a couple more weeks either) which delayed my ability to run too (the dr. didn't want me to swing my arms and 'throw blood' to my extremities. I started back up yesterday, and have to rebuild a bit of my base again. I am not too discouraged, and I still have plenty of time before my marathon at the end of May.

 

It is nice to hear that so many of you love running, and for those just starting, keep it up. It has highs and lows. Beating that 'impossible to beat PR' is a huge rush.

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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(BTW - I live in Ottawa, and have to run all winter long to get in shape for May). Part of the problem with winter running, besides the obvious (brrr) is that a lot of my running routes are trails or bike paths that are closed, or just too impossible to run on. Finding a 30K route that doesn't use a trail, or bike path, and isn't full of cars, is a bit of a challenge.
I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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Went to the gym, did quite a bit of core and back exercises. Looking forward to my run tomorrow. NOT looking forward to running in 32¤F temps, but it's gotta be done!

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Yamaha MODX7, DX7, PSR-530/Korg TR-Rack, 01/W Pro X, Trinity Pro X, Karma, MS-20 Mini/Ensoniq ESQ-1, VFX-SD

Behringer DeepMind12, Model D, Odyssey, 2600/Roland RD-1000/Arturia Keylab MKII 61

 

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Personally my favourite running temperature is about 10ºC (50ºF).

It's cool bug not cold, and I don't overheat or need as much water.

 

Today however, it's much much colder. I have a 10k (6.2 mile) scheduled and it's about -12ºC (10ºF).

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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My running bug is still intense! I have been every day this new year except I do take a break on weekends other than when there is a scheduled 5k or whatever. I've done 6 miles every day and it is getting a little bit easier each week. I need to get some new shoes and some compression shorts as I'm finding my usual exercise shorts are chafing a bit.

 

I may need to PM someone about this, but wondering if the forum has recommendations for running spots in SoCal when I come out for NAMM next week? I'll be staying in Buena Park and often drive down to the beaches. I'm thinking I could run on a boardwalk by the ocean, but curious if there are any "destinations" in the LA area? I usually make a stop in Pasadena while I'm there.

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I've got a question. I've just returned from downtown, where I have equipped myself with some running gear and assorted garments suited for physical expression. I'm going to hit the road tomorrow morning, but the question is - do I have breakfast before or after running? Please help out a newbie in this realm!
When in doubt, superimpose pentatonics.
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I've got a question. I've just returned from downtown, where I have equipped myself with some running gear and assorted garments suited for physical expression. I'm going to hit the road tomorrow morning, but the question is - do I have breakfast before or after running? Please help out a newbie in this realm!

 

I'm still a bit of a newbie myself, but I usually have a square meal the night before. Prior to my morning runs, I eat a banana and drink some water. I don't like running on a completely full stomach. After the run, I usually eat some carbs like a bagel or oatmeal along with fruit and more water.

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Nillerbabs,

Eric's suggestion about the banana is good. You need some carbs, even if it's just crackers. Coffee doesn't hurt either! And yes, you definitely want to avoid running on a full stomach. Even the blandest things can come "up"!

 

Good luck!

 

Regards,

Joe

 

 

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With regards to running and food timing, the best thing is to do what works - for you. You need fuel in you, but you also can't be too full or bloated. I do similar to Eric if I am doing a morning run. I used to get bad stitches in my side in the am, and I read that is because I wasn't hydrated enough. I haven't had that problem in a long time, but I can't recall if I did anything to change it.

 

Runs later in the day are trickier to gauge. Generally I like to wait a couple of hours after I eat before I run, and I don't eat too much for those meals right before.

 

Eric, proper shorts and shirts are important. Especially when the distances get longer. Shirts that can chafe and cooler weather makes for a pretty miserable run.

 

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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Phred,

I read somewhere you can help the side stitch go away by altering the pattern of your arm movement with respect to your legs. For instance, if your right arm moves forward when your left leg moves forward, switch it. Try it out if you get another stitch, it might help. It has worked for me.

Regards,

Joe

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...I have a 10k (6.2 mile) scheduled and it's about -12ºC (10ºF).

 

So I chickened out of this, and did it on a treadmill. Doing 10k on a treadmill is boring as heck, but I muddled through.

 

Phred,

I read somewhere you can help the side stitch go away by altering the pattern of your arm movement with respect to your legs.

 

While on the treadmill, I did not have a stitch, (I don't really get the anymore) but I tried to alternate my arm swings. I almost lost my footing and darn near flew off of the back!!! Probably something easier and butting suited for outdoor running. :)

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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...I have a 10k (6.2 mile) scheduled and it's about -12ºC (10ºF).

 

So I chickened out of this, and did it on a treadmill. Doing 10k on a treadmill is boring as heck, but I muddled through.

 

 

While on the treadmill, I did not have a stitch, (I don't really get the anymore) but I tried to alternate my arm swings. I almost lost my footing and darn near flew off of the back!!! Probably something easier and butting suited for outdoor running. :)

 

Whoa, be careful on that thing. The few times I've run on one I've noticed you really have to pay attention to what's going on.

 

Being less hardcore these days I probably would've passed on the 6 miler outside and surrendered to the tm.. Congrats on being able to stay on it long enough to do 10K. That's further then I've ever gotten on one..

 

My cortisone shots seem to have had a positive effect. I ran 8 last Sunday on the trails. The toes started hurting around mile 5 but just slowed down a bit and made sure I wasn't "up on my toes", putting the extra stress on them. I was ok after that.

 

Then did 7 on Tuesday. More a mix of asphalt, trail and tartan track. Like Sunday no post intense pain which is a very good thing.

 

I've been doing the mountain bike thing mostly and actually really enjoying it. Our weather here in LA has been outstanding as of late for biking. Wednesday I was out in the Santa Monica mountains and had a great ride. Rode out to a little past Trippet Ranch and I think I saw maybe 6 people. 3 other bikers and 3 hikers. On the weekends it's really crowded out there.

 

During the ride I came upon some overlooks that offered spectacular views of the Pacific. It made me stop, gaze out and remind myself how lucky I am to live in a place like this where in the middle of winter I'm on a bike, seemingly in the middle of nowhere with these kind of vistas but really only minutes from crowded urban areas. As much as I bitch about living in LA, it's really a special place for outdoor activities year round and an overall quality of life.

 

I covered just under 14 miles in 1:30. A lot of steep hills coming out of Trippet but after riding the Verdugo mountains around my house they don't seem like that big a deal. It was an excellent workout and I didn't feel real beat up for the rest of the day like I do with running.

 

I'll probably go the gym later on after a few of the students and then just run tomorrow and Sunday. The toes are feeling good right now so just taking it easy for a week is helping. What a concept, this rest thing... :laugh:

https://soundcloud.com/dave-ferris

2005 NY Steinway D

Yamaha AvantGrand N3X, P-515

 

 

 

 

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Sounds awesome!!! I would love to go back to LA, now that I am a runner. It would be great to have weather like that at this time of year. I went to LA once about 12 years ago, and had a great time.

 

I did yet another 10k on the treadmill yesterday. I suited up for a run outdoors, and made it 0.5K, before heading home, and driving to the gym to hit the treadmill. Some of you that live in the south may get an intense shiver (or may not even believe me) when I say what the temp was yesterday, but it was -26ºC (-15ºF). I hope that the weather gets warmer, so that outdoor runs get a little more bearable.

 

 

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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I did a 12 miler yesterday morning on the road. It was 1:51- a 9:16 average pace.. Ran from my house through the Descanso Gardens area not quite over to the Rose Bowl and back , so a lotta hills.

 

I took it easy. The toes were hurting quite a bit when I started out, I felt like a 90 year old guy trudging up that first long hill. At about the 3 mile mark, things started to settle in and I was ok. My legs feel pretty beat today, I'll probably take the day off and do the Mtn. Bike thing tomorrow.

 

-15 ?!! Forget it ! Treadmill time. I can't even comprehend that temp. In LA when it falls below 50, people are bundled up like Nanook of the North. :laugh: Yeah we are lucky and just take it for granted.

https://soundcloud.com/dave-ferris

2005 NY Steinway D

Yamaha AvantGrand N3X, P-515

 

 

 

 

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Anyone check out the U.S. Olympic Marathon trials this past Sat. in Houston ?

 

Meb Keflezighi was a surprise at first- especially after just winning the NYC Marathon just 9 weeks ago. Ryan Hall the favorite took second. I was unfamiliar with Abdi Abdirahman.

 

Shalane Flanagan, running the second marathon of her career won the women's in an event-record time of 2:25:38. Congrats to Desiree Davila who I also wasn't familiar with and Kara Goucher, whose races I follow somewhat, was third.

https://soundcloud.com/dave-ferris

2005 NY Steinway D

Yamaha AvantGrand N3X, P-515

 

 

 

 

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Anyone check out the U.S. Olympic Marathon trials this past Sat. in Houston ?

 

Meb Keflezighi was a surprise at first- especially after just winning the NYC Marathon just 9 weeks ago. Ryan Hall the favorite took second. I was unfamiliar with Abdi Abdirahman.

 

Shalane Flanagan, running the second marathon of her career won the women's in an event-record time of 2:25:38. Congrats to Desiree Davila who I also wasn't familiar with and Kara Goucher, whose races I follow somewhat, was third.

 

I saw the results on Runner's World. I'm always pulling for Ryan Hall but he always seems to fall short of the hype.

 

And Kara Goucher, what is there to say? :love:

 

I have a HUGE crush on her. It's okay because my wife knows about it! :laugh:

 

Always rooting for her. In 2009 Chicago Half Marathon she beat eveybody including all the men.

 

Regards,

Joe

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Speaking of Ryan hall, anyone seen this? It was set up in november by asics for the NYC marathon in a subway station in NYC. The idea is to show how fast Ryan Hall runs when he is racing. It's a 60ft representation of his marathon pace, that people can race.

 

[video:youtube]

I'm just saying', everyone that confuses correlation with causation eventually ends up dead.
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Well, it was very unusually warm today for southern ME--47F. What better way to take advantage of it than a nice, long 45min run!

Hardware

Yamaha MODX7, DX7, PSR-530/Korg TR-Rack, 01/W Pro X, Trinity Pro X, Karma, MS-20 Mini/Ensoniq ESQ-1, VFX-SD

Behringer DeepMind12, Model D, Odyssey, 2600/Roland RD-1000/Arturia Keylab MKII 61

 

Software

Studio One/V Collection 9/Korg Collection 4/Cherry Audio/UVI SonicPass/EW Composer Cloud/Omnisphere/IK Total Studio 3.5 MAX

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I'm jealous! It's THE MILL for me tonight.... :cry:

 

Regards,

Joe

 

Now that does sound like work... :(

 

I did a medium long run up the Verdugo Mountain trail this morning. It was just a tad under 9 in 1:35. It rained all yesterday so the air and the views were spectacular. My quads were feeling it coming down though, very steep. I'll be sore tomorrow for sure.

https://soundcloud.com/dave-ferris

2005 NY Steinway D

Yamaha AvantGrand N3X, P-515

 

 

 

 

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  • 2 weeks later...
Two more miles done today. Weather permitting, I'll be going out again tomorrow.

Hardware

Yamaha MODX7, DX7, PSR-530/Korg TR-Rack, 01/W Pro X, Trinity Pro X, Karma, MS-20 Mini/Ensoniq ESQ-1, VFX-SD

Behringer DeepMind12, Model D, Odyssey, 2600/Roland RD-1000/Arturia Keylab MKII 61

 

Software

Studio One/V Collection 9/Korg Collection 4/Cherry Audio/UVI SonicPass/EW Composer Cloud/Omnisphere/IK Total Studio 3.5 MAX

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Well, it was very unusually warm today for southern ME--47F. What better way to take advantage of it than a nice, long 45min run!

 

I'm jealous! It's THE MILL for me tonight.... :cry:

 

Regards,

Joe

lol.

 

I don't really do much running on the treadmill at the gym anymore--mostly outdoor running. I've just been doing some simple hill workouts. After approximately 5 minutes of brisk walking at 3.5MPH for warming up, I'll increase the incline to about 5%, I'll walk that for 2 minutes or so, then speed up to around 4-4.5MPH, almost a light jog, for around 5 minutes, then slow back down to 3.5. I'll increase the incline by 2.5%, and repeat the walk/jog routine--until I reach an incline of around 10-12%. Once there, I'll just alternate between walking for 2 minutes, then a light jog for 5 minutes. The main reason for this workout is to boost my cardio.

 

I've only just recently started running/working out the morning of a gig, and when I go to play the gig, I feel more energized.

Hardware

Yamaha MODX7, DX7, PSR-530/Korg TR-Rack, 01/W Pro X, Trinity Pro X, Karma, MS-20 Mini/Ensoniq ESQ-1, VFX-SD

Behringer DeepMind12, Model D, Odyssey, 2600/Roland RD-1000/Arturia Keylab MKII 61

 

Software

Studio One/V Collection 9/Korg Collection 4/Cherry Audio/UVI SonicPass/EW Composer Cloud/Omnisphere/IK Total Studio 3.5 MAX

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Well, it was very unusually warm today for southern ME--47F. What better way to take advantage of it than a nice, long 45min run!

 

I'm jealous! It's THE MILL for me tonight.... :cry:

 

Regards,

Joe

lol.

 

I don't really do much running on the treadmill at the gym anymore--mostly outdoor running. I've just been doing some simple hill workouts. After approximately 5 minutes of brisk walking at 3.5MPH for warming up, I'll increase the incline to about 5%, I'll walk that for 2 minutes or so, then speed up to around 4-4.5MPH, almost a light jog, for around 5 minutes, then slow back down to 3.5. I'll increase the incline by 2.5%, and repeat the walk/jog routine--until I reach an incline of around 10-12%. Once there, I'll just alternate between walking for 2 minutes, then a light jog for 5 minutes. The main reason for this workout is to boost my cardio.

 

I've only just recently started running/working out the morning of a gig, and when I go to play the gig, I feel more energized.

 

Gig day runs are good. One thing about running is it can give you a peace of mind you wouldn't otherwise have. Equanimity. There can be a transcendent, meditative type of effect because your mind is free. I have worked out a lot of problems, written songs and come up with ideas while running. It's one of the lesser-mentioned benefits. It's also why I don't listen to music while running, aside from the safety aspect.

 

Keep running Justin!

 

Regards,

Joe

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Speaking of Ryan hall, anyone seen this? It was set up in november by asics for the NYC marathon in a subway station in NYC. The idea is to show how fast Ryan Hall runs when he is racing. It's a 60ft representation of his marathon pace, that people can race.

 

[video:youtube]

 

Man I haven't seen this thread recently. Awesome.

Steve (Stevie Ray)

"Do the chickens have large talons?"

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