Staminist Forums - Running Forum

Running Forum: Mountain Madness BC Runners Coronavirus Survey

Skye — Wed, 06 May 2020 14:46:42 -0500

Got this in the mail, passing it along...

Coronavirus Update and Request to Our Runners
Like all of you, we are hard at work adapting our business to the new realities faced by our society as we deal with the challenges of this pandemic. Collectively race directors from across BC have been collaborating to look at ways to successfully return to racing as we find a "new normal" and we are looking for some help from you!
The link below will take you to a short 10 minute survey that will allow us to better understand the impacts that have been felt by our British Columbia racing community, our partners and our sponsors. We are also using the survey to gauge the concerns that racers will have about returning to racing and are seeking any feedback you may have about what might make you more comfortable and confident in returning to the trails and community that we all love.
Click here to enter the survey:
https://docs.google.com/forms/d/e/1FAIpQLSfiRg_E7SgL6eaDCEZVShj9692Ocq2XlfZcV83hvf00hi5niw/viewform ^ CLICK TO REPLY

Running Forum: 25% on sports nutrition for your help with a 5 minute survey!:)

Kathybeeh — Wed, 06 Nov 2019 22:06:08 -0600

Hi everybody! For a university project, we're working together with a high quality sports nutrition company. We'd appreciate your help with our 5 minute survey to help understand how to best optimize sports nutrition for training and competition. After completion, we will provide you with a 25% discount code.
Thank you! ^ CLICK TO REPLY

Running Forum: Camo Run for Veterans/Indy 5/20

David2 — Wed, 17 May 2017 11:10:05 -0500

So proud to be able to support our Vets and their families overall heath.
#TransdermalCO2Delivery ^ CLICK TO REPLY

Running Forum: Mayo Clinic on high Intensity workout x resistance training

David2 — Thu, 16 Mar 2017 17:34:33 -0500

Does anyone any thoughts they are willing to share on this? That high-intensity aerobic workout paired with resistance training can maximize overall health? ^ CLICK TO REPLY

Running Forum: Research Study: Health Related Quality of Life Male Athletes

es15535 — Fri, 02 Dec 2016 16:26:05 -0600

https://www.surveymonkey.com/r/H6DLWQN ^ CLICK TO REPLY

Running Forum: Sinister 7 (Relay) Race Report

slee — Tue, 12 Jul 2016 01:52:24 -0500

This past weekend I had the pleasure of running a leg of the Sinister 7 100 mile trail race, leg 5 of 7 to be precise. Sinister 7 takes place in the Crows Nest Pass in Alberta.
This was my first time attending an ultra event of any type, and it was pretty amazing. The organization was excellent and the people at the event were very friendly. My training leading up to the event was less than stellar. I knew that one of my team mates had slacked off on training, and that rubbed off on me. In the future, if I run another relay, I need to focus on myself rather than paying attention to what the people on my team are doing. My longest run had been ~22k with ~750m of elevation gain, which sounds good, but I had been shirking my mid week runs and generally not training hard.
This was my first relay race, running one of the later legs made knowing my precise start time impossible. So I grazed throughout the day, having an elk burger that one of my team mates brought for lunch, and waited as the first four runners completed their legs.
I started leg 5, 29.6 km with 763m of gain, at 5:30 pm. The sky had been looking rather ominous before I started and the wind was howling through the transition area. As soon as I began running I knew this was going to be a tough one. I could feel the altitude in my lungs, and my HR was at hovering at about 170 on the flats, which is about 20 bpm above where it normally is. To compensate for the altitude I ended up walking even the shallowest incline. The leg started on dirt road/ATV path, then split off to follow an undulating track under some high tension lines. After climbing 180m in 10k from the start, the track veered off the power line and the real climbing began. The next 1 km saw a climb of 100m and over the next 20 km the inclines were up to %45, at 1500m above sea level. My lungs were burning for quite a while. I swapped places with a soloist for a bit, with him overtaking me on the ups and me passing him on the downs. The last 10 km was generally downhill and my knees started to ache. I'm pretty sure this was related to my low training volume. I walked a fair bit of the last 5 km which was a gradual ascent. The final 500m dropped 50m into the transition area, and I had a great sense of accomplishment as I handed the timing chip off to my next team member.
Overall, it was really great to run in an ultra event. Everyone who passed me on the trail (and there were many of them) offered great words of encouragement which I gave right back. This race cemented my preference for trail running over road. I like the smaller crowds and the supportive atmosphere.
Next up? I will probably to a 25k on Orcas Island at the end of January followed by the Diez Vista 50 k in April. I also plan on doing some speed work in the fall. I hope my team wanted to do the Sinister 7 again next year, as I feel there is so much more I could bring.
https://www.strava.com/activities/638029736/overview ^ CLICK TO REPLY

Running Forum: Hypoxic Training and Leadville 100 Pacing

Skye — Fri, 05 Feb 2016 16:01:07 -0600

Really interesting video on training for events at high altitude, strategies for pacing, and look inside the kinds of things they do at the High Altitude Training Center.
CTS Athlete Rebecca Rusch is no stranger to altitude. She's won the Leadville 100 four times and is a 6-time World Champion. As she prepares for a new adventure on Kilimanjaro she's spending time in the High Altitude Training Center (HATC) at the US Olympic Training Center in Colorado Springs with her coach Dean Golich. Here she talks about the rationale behind her time in the HATC, and how it applies to athletes getting ready for the Leadville 100 and other events at altitude.

If you're interested in more discussion of training methods for high altitude events, this article over at Carmichael Training might be of interest:
Do Altitude Training Masks Work for Endurance Athletes?
"The short answer to the question of whether you should invest in an altitude training mask is: No. But, as with so many things in sports science, there’s more to the story because there can be benefits to exercising in a hypoxic environment, they’re just not the ones you normally associate with altitude training."
Are you training for a high altitude event? How are you training and what's your pacing strategy? ^ CLICK TO REPLY

Running Forum: Oh My God, What Have I Gotten Myself Into?

slee — Sun, 06 Dec 2015 12:22:26 -0600

I've bitten off a pretty big spring/summer season:
Vancouver Marathon on May 1st
Relay team entry into the Sinister 7 on July 9/10.

I'll be running leg 5 for the relay, which consists of ~30km of trails with 2500" of elevation gain.
I think my endurance will be good after training for the marathon, so I'll most likely take a week off of running then hit some event-specific training up until the relay.
Another option that I'm contemplating is signing up for a 10k trail clinic in March, helping build strength for the marathon while leaving my Sundays open for long runs. ^ CLICK TO REPLY

Running Forum: 2015 Beer Mile World Championships

slee — Sun, 06 Dec 2015 11:20:40 -0600

The 2015 Beer Mile World Championships took place on December 1st in Austin, Texas, and the world record fell once again. The new record, 4:47.0, was taken by Lewis Kent, who is now the only Beer Mile Pro in the world. He also holds three of the top six beer mile times.
The rules for the beer mile are pretty simple. Drink four beers, at least 355 ml and 5%, and run 4 laps. No shotgunning and no wide mouth cans.
It's good to see Canada rule such a prestigious sport. ^ CLICK TO REPLY

Running Forum: New features for runners in GoldenCheetah 3.3

Skye — Wed, 02 Dec 2015 17:13:05 -0600

The best free training analytics software is out with a new version. Loads of new features and fixes!
New running features include Daniels VDOT and Threshold Pace estimation tools & Stryd Power Meter support

WE ARE PLEASED TO ANNOUNCE THE RELEASE OF GOLDENCHEETAH VERSION 3.3
It is available for download from the GoldenCheetah.org website
http://www.goldencheetah.org/index.html#section-download
The user guide and wiki explain the new features.
https://github.com/GoldenCheetah/GoldenCheetah/wiki
There is a video tutorial describing the new features.

Major new features
Sync across PCs via Dropbox cloud storage
Sync via local folder, thumb drive, Google mounted drive etc
Added Daniels VDOT and T-Pace tools for Running
User Formulas
Restful API Web-Services for integration with R,Matlab,Orange,Tableau etc
Support FE-C trainer
Monark ERG Support
Support Stryd Power Meter for Running
BSX Insight 2 support
Ambit SML import support
RLV Support, playback to riding speed.
Video Overlays in Train View
SportsPlusHealth upload support
Backup and Autobackup
Better swim workout support incl. lap workouts
SrmRideFile: v9 support (SRM PC8)
Add new language support: Chinese(Traditional)
GPL v3 License
Severe Bugs Fixed
Fix 3DP file import 'hang'
Joule GPS+ import issues
Checkbox metadata fields not saved, ^S save errors
Fix GPU battery drain on Mac OSX
Fix HR > 8 Zone Crash
Fix 'Fix Elevation' SEGV
Fix Interval Search SEGV on High Power
DataProcessor 'Auto' runs on import only
Fix Memory Exhaustion on Mass Import/Sync
Fix SEGV when sharing activity on Strava with no internet
Fix IntervalNavigator SEGV
Fix SEGV LTM Edit
Minor new features
Delete multiple workouts
Configure CP and FTP separately
FixSmO2: Add a tool to remove anomalies in SmO2 data
Recognise more Garmin devices based on FIT SDK
Fix Freewheeling Tool
Added W'bal Work In Zone Metrics
Add W'bal Zones - Time above CP
Added Autoimport Stealth/Background Mode
TrainMode - Use Multimedia Keys
Fix Speed from Distance tool
Delete Athlete now supported
Settings stored in athlete folder config directory
Bugfix merge of hrm and gpx
Mass update metadata with set, isset and unset commands
Add a Derive Distance tool (from GPS position)
Read R-R data from polar hrm files
Add User parameters for Bike Weight and CRR to Power Estimation Tool
Multiple fixups for DataFilter expressions and precedence logic
LTM Filter for a curve
Rename Route ^ CLICK TO REPLY

Running Forum: How to avoid hypothermia when trail running

Skye — Mon, 23 Nov 2015 20:38:29 -0600

It's the time of year where temperatures plummet, and the danger of catching a chill or something more serious is very real.
Starting to feel clumsy and confused? Did you have the shivers, and then they stopped? Hypothermia is defined as body temperature below 95F or 35C, but the risk of falling down, getting lost, or injury is much higher even in the pre-hypothermic state due to loss of coordination and compromised decision-making. Even in fall, spring, or summer it can be a danger, when the warm sun can lead you to dress very lightly, and especially at higher altitudes.
These conditions increase a runner's risk factors for hypothermia:
* High altitude - due to thinner air
* Night time - makes you sleepy
* Bad weather or fast changing conditions
* Unfamiliar terrain - getting lost or spending longer than expected without adequate gear
* Calorie deficit - by insufficient fuelling or GI distress
Recognize the symptoms:
* Shivering
* Loss of dexterity
* Stiff and unresponsive limbs
* Feeling dizzy or light headed
* Increased urination
* Nausea
* Drowsy or dull
* Blurred vision
Don't put your faith in being able to "just run through it" or "go faster to keep warm" - that might work for one or two factors, but if multiple things go wrong you can easily get into trouble.
* Be realistic about your fitness level
* Acclimate to the conditions
* Take more food & water than you will need
* Take extra layers
* Put on extra layers early
* Run with a partner
* Make sure someone knows where you are!
For more information, tips, and stories read Feeling Frozen in Trail Runner Magazine.

Short link http://stamini.st/avoid-hypothermia-running

^ CLICK TO REPLY

Running Forum: Taking ibuprofen before running

CPTips — Thu, 19 Nov 2015 15:29:07 -0600

Not only do we now have a number of studies that indicate that ibuprofen "for prevention" is ineffective, it may actually be harmful.
Athletes who'd popped ibuprofen pills before and during an event displayed significantly more inflammation and other markers of high immune system response afterward than those who hadn't taken anti-inflammatories. Even though the long term effects are unknown at this time, it is hard to believe that this activation is without potential to cause harm.
My response would be the same as that of an editorialist in British Journal of Sports Medicine who nicely summarizes the current thinking. "There is no indication or rationale for the current prophylactic use of NSAIDs by athletes, and such ritual use represents misuse."
Bottom Line - There are no short cuts to avoid the muscle pain associated with over exercise, a discomfort which can put your performance at risk.
The only proven strategy is:
1) Warm up before you push it.
2) Work from a good training base - and ramp up slowly.
3) If it hurts, listen to your body and take a few days off - or exercise a different set of muscles at the gym.
More info in this article: For Athletes, Risks From Ibuprofen Use
"Many active people use the painkiller ibuprofen on an almost daily basis. In surveys, up to 70 percent of distance runners and other endurance athletes report that they down the pills before every workout or competition, viewing the drug as a pre-emptive strike against muscle soreness.
But a valuable new study joins growing evidence that ibuprofen and similar anti-inflammatory painkillers taken before a workout do not offer any benefit and may be causing disagreeable physical damage instead, particularly to the intestines." ^ CLICK TO REPLY

Running Forum: Avoiding post-workout binge eating

Skye — Tue, 17 Nov 2015 15:33:33 -0600

When I'm training regularly I get a voracious appetite, one that has me consuming far more calories than I've expended. One of the ways I try to trick my brain into feeling satisfied is portion control, a topic this article in Trail Runner Magazine covers in depth How Should Runners Handle Portion Control?
The main points to consider:
* A portion is a subjective amount of food, one that has grown in size and calories
* A serving is a specific amount of food established by the USDA (the one you find on the nutrition label)
* Are your goals to maintain, gain, or lose weight? Set a calorie goal and track what you eat.
* Listen to your body's hunger and satiety cues. Are you a fast eater? Slow down - and give the "full" signal time to get to your brain
* Starving yourself early in the day usually leads to binge eating later
* Small, healthy, frequent meals are better than a few large meals
* Big effort days need a big meal to recover - but remember to adjust on your rest and recovery days
* You don't have to deny yourself treats, just don't go crazy
One really simple thing that helps me is to eat from small plates and small bowls. It seems ridiculous, but it really does help reduce portion size and it feels like you've had plenty to eat. It also slows you down, and gives you a chance to think if you're full or not before going for that second or third helping.
Tracking calories is a pain, but with new apps like MyFitnessPal that have a huge database of foods (and a barcode scanner for prepackaged food) it's become a lot easier. Most people tend to eat similar foods over and over, so you only have to count calories for a while before you'll have a good idea of where you're at without having to get out your phone.
How do you control your appetite when you're training? Let us know in the comments below. ^ CLICK TO REPLY

Running Forum: Looking forward for the next marathon race.

RogerLeviathan — Tue, 03 Nov 2015 02:36:21 -0600

I was not able to join the Vancouver Marathon Race because of my schedule. I plan to join for the next year and manage my time well for the event. I need to have training program for half marathon as well so that I can finish the race with no injury and body pain. I just want to know how much time or days to allocate for a training program. ^ CLICK TO REPLY

Running Forum: Backwards running... reversed

Skye — Tue, 27 Oct 2015 21:10:43 -0500

What happens when you reverse footage from the 2010 UK Backwards Running Championships? Creepy and hilarious:
^ CLICK TO REPLY

Running Forum: Hip Pain - Greater Trochanteric Pain Syndrome

CPTips — Thu, 20 Aug 2015 15:49:37 -0500

A friend recently mentioned she had developed a new hip pain which was a worse with walking and was particularly annoying as it was waking her up at night (particularly if she was lying on her right side). Timing wise it started after a strenuous bicycle tour (fairly hilly). And she admitted that in retrospect her training was a little light.
This is a nice summary article - if you ignore the mis-titling. Greater trochanteric pain syndrome is also often misnamed trochanteric bursitis. However it is more than an inflammation of a specific fluid filled sac (bursa) in the hip area. Rather it reflects inflammation or injury to ANY of the tissues that lie over the bony prominence (the greater trochanter) at the top of the thigh bone (femur). Tissues that lie over the greater trochanter include muscles, tendons, strong fibrous tissue (fascia), in addition to bursae.
Physical Therapist's Guide to Greater Trochanteric Bursitis
It is more common after strenuous walking or running, but can occur with any overuse of the hip including cycling and swimming.
And interestingly, it is more common in women.
There are multiple approaches to treatment which reflect both the fact that this is a constellation of injury syndromes (not just a single muscle group) as well as the fact that there is no single best treatment for any of them. Anti inflammatories and limiting repeated injury while waiting for the normal healing process to take place are key. Deep tissue massage or a roller self applied to the lateral thigh and hip area to stretch out the muscles can be helpful as well.
But the moral of this story is that the possibility of this injury could have been minimized with adequate training. So when you are planning your own trip, adventure, or century ride, it is worth putting in the training miles. ^ CLICK TO REPLY

Running Forum: Training and competing in the heat

CPTips — Wed, 05 Aug 2015 11:55:02 -0500

Posting this article in the Running Forum, but it's equally applicable to any endurance sport in the summer, especially cycling.
I recently had a personal encounter with the effects of riding without adequate acclimatization to the heat. I train in the Pacific Northwest (Seattle) but was riding in the Sierras in California. On day 2 of a multi-day ride I had my first cramps (ever) while on the bike. Quad cramps that almost kept me from finishing. It was 95 F, we were climbing Emigrant Pass (8000 feet), my gloves were white with salt, and I'm sure I was not drinking enough. Fortunately they had electrolyte powder at the next rest stop, and I took 10 minutes to drink a couple of water bottles or rehydration fluid. And I slowed down.
Lesson learned. As I read this newly published article, it definitely resonated. I'll quote a few pertinent sentences. (The URL follows for those that would like the full text with some training parameters).
Points to Remember:
Only training in the heat will do the trick. "Although regular exercise in temperate conditions elicits partial heat acclimatization, it cannot replace the benefits induced by consecutive days of training in the heat."
It will take 1 to 2 weeks for maximum acclimatization. "Most adaptations (ie, decreases in heart rate, skin and rectal temperature, increases in sweat rate and work capacity) develop within the first week of heat acclimatization and more slowly in the subsequent 2 weeks.... [even trained athletes] may require 6–10 days to achieve near complete cardiovascular and as much as 2 weeks to optimize aerobic performance (ie, cycling time trial) in hot ambient conditions."
Hot and humid is more stressful than hot and arid. "Although scientific support for this practice is still lacking, it may potentially be beneficial for athletes to train in humid heat at the end of their acclimatization sessions to dry heat to further stress the cardiovascular and thermoregulatory systems.
If you are going to a hot climate, it may be time to move the trainer into the sauna. "Athletes who do not have the possibility to travel to naturally hot ambient conditions (so-called ‘acclimatization’) can train in an artificially hot indoor environment (so-called ‘acclimation’)."
And finally, hydration is essential. Even though I have quoted a few studies that suggest hydration is too highly stressed, if you are not hydrated, and are not sweating, the effects of heat are multiplied. And you need to take salt (electrolytes) as well as plain water.

Before training and competition in the heat, athletes should drink 6 mL of fluid per kg of body mass every 2–3 h, in order to start exercise hydrated.
Athletes training in the heat have higher daily sodium (ie, salt) requirements than the general population. Sodium supplementation might also be required during exercise.
For competitions lasting several days (eg, cycling stage race, tennis/team sports tournament), simple monitoring techniques such as daily morning body mass and urine specific gravity can provide useful insights into the hydration state of the athlete.
Adequately rehydrating after exercise-heat stress by providing plenty of fluids with meals is essential. If aggressive and rapid replenishment is needed, then consuming fluids and electrolytes to offset 100–150% of body mass losses will allow for adequate rehydration.
Recovery hydration regimens should include sodium, carbohydrates and protein.

British Journal of Sports Medicine: Consensus recommendations on training and competing in the heat ^ CLICK TO REPLY

Running Forum: One minute exercise to improve arm effeciency

Skye — Wed, 24 Jun 2015 18:27:28 -0500

I've been using this thoracic spine extension exercise on my foam roller, it improves posture and helps to make your arms more efficient while running. Seems to definitely be helping, and only take a minute!
^ CLICK TO REPLY

Running Forum: Vancouver Marathon Race Report

slee — Mon, 04 May 2015 11:35:34 -0500

https://www.strava.com/activities/297674941[/strava]
This was my first marathon, and it was quite a nice sunny day for it.
Breakfast consisted of 6 shots of espresso from a moka pot with whipping cream and a smoothie consisting of banana, yogurt, protein powder and blueberries. I also consumed a couple of glasses of water and a couple of salt pills.
I got to the start area about 30 minutes before start time, checked my bag and headed to my coral.
The first eight kilometre were fairly easy, with a general downhill slope and my muscles loosening up. After the eight km mark, there was the steepest, longest hill on the course heading up Camosun. I slowed right down on this, but maybe not enough, as my heart rate climbed a little too high. At the top of the hill I took in my first nutrition, a Coconut Cream Larabar. After the hill, heading around UBC, I was still feeling pretty good. Headed down Northwest Marine Drive,keeping a good pace but not running too fast, as I didn't want to burn out my quads. I also ate my second Larabar at this point. Running along Spanigh Banks to Locarno saw me pass the halfway point of the race, sending me into new racing territory. The stretch along W 4th, from NW Marine Drive to Alma, was my least favourite part of the course. The road was fully exposed to the sun, and there were lots of cars driving along the street, causing me to eat exhaust. After turning off 4th onto Alma, I think I was getting either getting a bit dehydrated, or an error in fueling was getting to me. I had a little bit of nausea setting in, so I backed off my pace for a little bit and sipped water from the next few aid stations, as well as pouring some water on my head.
Once the route headed off of Cornwall and onto Arbutus, I started feeling better and I was able to bring my heartrate up a little bit. Up and over the Burrard Street Bridge, which was about as enjoyable as the stretch along W 4th, so not very. After the bridge was my favourite part of the course. Down Pacific and then over to the Seawall. As I entered Stanley Park, I downed a double latte PowerBar Gel, which had a bit of caffeine in it to help me push to the end. Running the Seawall was great. I think it helps that this is my back yard, so the route was incredibly familiar to me. There was plenty of shade and a nice breeze. As each kilometre marker passed I was able to count down. I had pleny of energy and resolve for the last ten km, keeping a steady pace and not having to walk at all, apart from through the water stations. Out of the park and up Pender toward the finish, completing my first ever marathon.
Looking at my timing from the race results page, my pace dropped a bit as the race went on, but nothing too dramatic. Also, my place overall climbed throughout the race.
I would say that, overall, my training program for this event was succesful. Personal issues in the past few weeks caused me to miss a few training runs, but the base I had built up before that helped me push through on race day. Up until about a month before the race I had been eating a pretty strict ketogenic diet, but these same personal issues (a death in the family) lead to me dropping the keto for about a week, which lead to me not being able to readdapt before the race, so I was eating a lot of carbs. I'm still interested in trying to run long distances in a ketogenic state in the future.
Up next, in two weeks I start training for the Squamish Triathlon as part of a relay team. I'll be tackling the 10k running portion. After that, I think I might head back to the trails in the fall and maybe train for a 50k trail race in the spring.
I'm happy to say that I completed a marathon, and I didn't hate it.
[ig]https://instagram.com/p/2RC--fjjR4/ ^ CLICK TO REPLY

Running Forum: New superfood

Skye — Thu, 23 Apr 2015 14:50:51 -0500

If eggs are off the naughty list, and pickles help prevent cramping, is this the next superfood for runners?
You heard it here first ;) ^ CLICK TO REPLY

Running Forum: Beginner's Guide to Trail Running

Skye — Tue, 14 Apr 2015 13:27:02 -0500

I'm all about having adventures, and the simplicity of running lends itself perfectly to getting off the pavement and into the woods. While you do have to pay more attention to rocks and roots, I find it makes the time pass much faster and makes a run feel a lot less like a grind. The variation of movement engages more muscle groups, and while there is a higher risk of twisting or falling, it seems less likely to cause repetitive stress injuries. At the very least, it's a fun way to mix up your training routine!
A few tips for trail running:
- Know your route, bring a small map if needed, and tell someone where you're going.
- You will be slower on a trail, splits and pace will vary due to terrain.
- Look ahead and pick your line. Use a high cadence on uphills.
- If your run is over 90 minutes, you should eat every 20-30 minutes. Always stay hydrated.
- Make sure your shoes offer adequate grip, protection, and stability.
- If you're running near dusk, you might want to bring a headlamp just in case.
Comprehensive article by [twitter]@trailrunnermag[/twitter] for those who want to get out and hit the trails:
Hit the Dirt Running: A comprehensive beginner's guide to trail running ^ CLICK TO REPLY

Running Forum: Trail Fighter (Video)

Skye — Wed, 08 Apr 2015 21:37:04 -0500

After a successful career as a professional MMA fighter, Kyle Dietz was looking for a new challenge. Currently living in Iowa, Kyle found that new challenge as a mountain runner. His skills as a fighter were put to use as he fell in love with the trail, the mountains and the outdoors.
^ CLICK TO REPLY

Running Forum: Getting back into running

Skye — Tue, 07 Apr 2015 15:08:13 -0500

Went for my first run in a few years last night, felt really good. I've tried to get into running probably half a dozen times over the last few years, but I thinking I'm going out way too hard and too far, then I end up being sore for days and not really seeing any improvement because I'm too beat up to train regularly.
So, what are some good plans for a beginner to ramp up training? 5-6km seems like a pretty good distance for me to start. Maybe one of those "X minutes running, X minutes walk, repeat" plans would force me to slow down and not burn out. Or better by distance?
I really hate clock-watching while I exercise though, can running watches like the Ambit or Forerunner be set up to beep at you every X minutes?
Thanks for any tips/links
Skye ^ CLICK TO REPLY

Running Forum: No finishers at the Barkley Marathons

Skye — Mon, 06 Apr 2015 15:39:09 -0500

"The mountains won" - no kidding!!
None of the 40 runners who attempted to finish the 100-mile Barkley Marathons in the mountains of eastern Tennessee completed the race within the 60 hour time limit, the first time since 2007 that the endurance test had no finishers.
“The mountains won,” said Gary Cantrell, who created the event in 1986. “I was pleased with the outcome. It’s a competition between the humans and the mountains.” In 30 years, 14 out of about 1,100 runners have completed the race, made up of five loops around a mountainous 20-mile course. With a finisher rate of about 1 percent, the Barkley has been labeled by many as the world’s hardest race.
Full Story here: http://www.bloomberg.com/news/articles/2015-03-30/all-40-runners-fail-to-complete-100-mile-tennessee-mountain-race
^ CLICK TO REPLY

Running Forum: Staminist Running Club on Strava

Skye — Sat, 04 Apr 2015 16:30:57 -0500

Join our Strava club and compete with other members to get on the weekly leaderboard!
Staminist Running Club on Strava
[strava]leaderboard:130457[/strava]
* To reduce the load on Strava's servers, these results are only updated every 4 hours.
^ CLICK TO REPLY

Running Forum: The history of heart rate monitors

Skye — Mon, 30 Mar 2015 11:04:00 -0500

Timeline of Garmin, Polar & Suunto HRMs. Handy reference chart!
For all charts and full size photos by Javier Ortiz:
http://blog.zitasport.com/4478/2015/03/26/timeline-garmin-polar-suunto/ ^ CLICK TO REPLY

Running Forum: Salazar's 10 Golden Running Rules

Skye — Thu, 26 Mar 2015 19:33:35 -0500

Some wisdom from coach and former world record holder Alberto Salazar
http://www.outsideonline.com/fitness/running/Alberto-Salazars-Ten-Golden-Rules.html
http://www.nyrr.org/about-us/nyrr-hall-of-fame/alberto-salazar
In summary:

Train consistently, 4 days a week is good
Recovery is an important part of training
Increase distance gradually, no more than 10% per month
Run on soft surfaces (grass, dirt, chips) as much as possible
Train faster than you want to run in a race
Work out your whole body, including upper body and core
Get the right shoes
Pay attention to form and inefficiencies
Test your limits once in a while
Collect data so you can compare runs over time

^ CLICK TO REPLY

Running Forum: Calculating sweat rate and fueling needs

Skye — Mon, 16 Mar 2015 13:54:06 -0500

Great post on some exercise food & hydration basics over on the Training Peaks blog
http://home.trainingpeaks.com/blog/article/the-basics-of-exercise-nutrition
Food and drink requirements by workout/race duration:
(obviously you fans of the ketogenic diet won't be using this guide)
< 45 min: no carbs during, maintain hydration, some recovery carbs
1-2 hours: carbs 30-60g/hour with hydration
2+ hours: carbs 60-75g/hour with hydration
Sweat rate:
(dry body weight after exercise - dry body weight before exercise) + fluid weight consumed during exercise
divided by hours exercise = your sweat rate
Will of course vary based on weather conditions. Personally, I always under-hydrate when it's cool or cold weather. ^ CLICK TO REPLY

Running Forum: Photos from the LA Marathon 2015

Skye — Sun, 15 Mar 2015 14:49:44 -0500

Photo credits to Twitter photographers: [twitter]@luissinco[/twitter] [twitter]@yamphoto[/twitter] [twitter]@harrysonpics[/twitter] [twitter]@pfal[/twitter] ^ CLICK TO REPLY

Running Forum: Welcome New Members, Please Introduce Yourself

Skye — Mon, 09 Mar 2015 13:42:26 -0500

Welcome New Members!
We're getting lots of new members every month, so if you've been lurking and not sure where to join, scroll down and post a reply below. Tell us a little about yourself, your training, events you've done or planning to do, gear, photos, travel, general interests, etc.
If you want to jump right in, just click Start New Topic above.
Thanks,
Skye Nott
Webmaster ^ CLICK TO REPLY