The Running Thread - 2018

[KSellers88]

ATTQOTD: I know you said no destination races, but I would buy a chartered plane/pilot that was available to me at any time to fly me to any race I wanted to do. I can pay for the races outside of the "money is no object" budget. LOL

Also, I was unaware there was such thing as a dew point less than 65 during the summer. Currently, at 9:35 PM, the dew point is 74 and the temperature is 77. The time of day when I normally run (around 3 or 4 PM) the T&D is always 150+ if not 160+. I completely agree that the sun beating down makes it worse. It is probably just a mental thing, but I feel like the sun just drains me even if the T&D is the same on a sunny day vs. a cloudy day.

 

[KSellers88]

So - has anyone had heel surgery? Overall in general, but more specifically to correct a Haglund's Deformity or a heel spur affecting your Achilles?

I had my final consultation on my foot that has been bothering me since before Marathon Weekend this year and his recommendation was immediate surgery with a nine-week recovery period. My other option is to continue non-weight bearing bracing with twice-weekly ultrasound treatment, but there's still a greater than 50-percent chance I'll need surgery anyway and then the nine-week recovery period.

I am tentatively scheduled to have the procedure done on Friday afternoon, but I keep going back and forth on what to do.

If anyone is curious what my most recent x-ray looks like - and what screws in my clubfoot look like! - I'm going to post a picture under a Spoiler Tag:

Spoiler: Go-Go-Gadget Robo Foot!!

View attachment 342468

I agree with everyone so far that I would probably go ahead and get the surgery over with. My thoughts will be with you for a fast and successful recovery!

 

[camaker]

So - has anyone had heel surgery? Overall in general, but more specifically to correct a Haglund's Deformity or a heel spur affecting your Achilles?

I had my final consultation on my foot that has been bothering me since before Marathon Weekend this year and his recommendation was immediate surgery with a nine-week recovery period. My other option is to continue non-weight bearing bracing with twice-weekly ultrasound treatment, but there's still a greater than 50-percent chance I'll need surgery anyway and then the nine-week recovery period.

I am tentatively scheduled to have the procedure done on Friday afternoon, but I keep going back and forth on what to do.

If anyone is curious what my most recent x-ray looks like - and what screws in my clubfoot look like! - I'm going to post a picture under a Spoiler Tag:

Spoiler: Go-Go-Gadget Robo Foot!!

View attachment 342468

I’d also suggest going ahead with the surgery now. Get the worst part of being unable to train or be active out of the way now when the heat and humidity make you not want to train anyway. You get to ramp up your activity level as the temps cool off.

My wife had heel surgery a few years back to replace a ruptured tendon in her ankle and correct a deformity in her heel bone. They actually cut through her heel bone, shifted it over, inserted a titanium wedge and secured it all with a screw. It wasn’t fun but she went from a pancake flat foot to having an arch now and she’s been able to be much more active than before. They can do a lot these days.

Good luck and hope you get back to better than normal soon!

 

[GreatLakes]

Enjoying the humidity discussion. I was on a work trip to Phoenix in 2016 and did my first ever desert run. It was only about 3 miles but right around 100 degrees and dry. I was able to keep up a pretty decent place and while hot felt good. It was a surprise and felt a bit off but it was my first "but it's a dry heat" run. It was running in an oven but so nice compared to even the upper 80s at home.

 

[CDKG]

QOTD: If money was no object what running related product or service other than a destination race would you buy.

My first thought was a newer, fancier treadmill. But, if money is truly no object, why not buy a new house in a more runner friendly neighborhood! Amazing house, amazing neighborhood (not necessarily in my current city), what's not to like!

 

[FFigawi]

I have never been a good swimmer. I wish I was. I am very scared about an Ironman because of the swim. I don’t care about the bike and I can do a marathon. I’m worried about dying in the water or zapping all of my energy in the swim and being dead for the other two legs. But, I was once afraid of the marathon and I did three of those so far. So, I still hope to tackle the Ironman and not let fear hold me back.

Swimming is normally the biggest challenge for people tackling an Ironman if they weren't swimmers as children. The goods news is that there are lots of online videos and coaching services which will teach you how to have an efficient triathlon stroke. Mechanics have changed and improved drastically in recent years, and its better to learn them without having to overcome decades of previous muscle memory.

 

[Waiting2goback]

So - has anyone had heel surgery? Overall in general, but more specifically to correct a Haglund's Deformity or a heel spur affecting your Achilles?

I had my final consultation on my foot that has been bothering me since before Marathon Weekend this year and his recommendation was immediate surgery with a nine-week recovery period. My other option is to continue non-weight bearing bracing with twice-weekly ultrasound treatment, but there's still a greater than 50-percent chance I'll need surgery anyway and then the nine-week recovery period.

I am tentatively scheduled to have the procedure done on Friday afternoon, but I keep going back and forth on what to do.

If anyone is curious what my most recent x-ray looks like - and what screws in my clubfoot look like! - I'm going to post a picture under a Spoiler Tag:

Spoiler: Go-Go-Gadget Robo Foot!!

View attachment 342468

I haven't had that particular surgery but mine was very close to the heel. I would say if there is greater than 50% chance of needing surgery anyway don't delay it and just get it done. My only other advice is to not get too wrapped up in their timelines. My doctor told me it would be a three-four week recovery before I could start working out again, not running but being on my feet and starting to build strength. My surgery was 7/26/16 and I didn't even return to work u til November and didn't start running until January of 17. Needless to say, it was more than 4 weeks.

Swimming is normally the biggest challenge for people tackling an Ironman if they weren't swimmers as children. The goods news is that there are lots of online videos and coaching services which will teach you how to have an efficient triathlon stroke. Mechanics have changed and improved drastically in recent years, and its better to learn them without having to overcome decades of previous muscle memory.

I know I can do it John. When the time comes to start training for it I know there are many resources out there. I am turning 45 soon so I still have time. While it is scary, running has taught me there isn't anything I can't do if I decide to put in the effort. I don't know that my ankles will allow for the full Ironman so that's why I am shooting for the 1/2, but I figure that's nothing to sneeze at either.

 

[Waiting2goback]

 

[OldSlowGoofyGuy]

Swimming is normally the biggest challenge...

My first day in the pool was a learning experience. It started off with a wardrobe malfunction. My swim trunks fit fine a couple of weeks ago, but yesterday they were too loose and I felt in danger of losing them the whole time. (They must have grown because I'm not shrinking!)

I started off with kick drills. I could barely generate any propulsion using just my legs. I could feel that my ankles and feet were too stiff. I expect to be sore today from it.

Moving on to swimming: I didn't have goggles, so I couldn't see where I was going, but how hard can it be to go straight? Wrong, I'd bump into the wall every 20 feet.

To make matters worse, there's a guy in the lane next to me, cruising like a nuclear submarine, no wake, no noise, just easy forward motion. I, on the other hand, looked like a paddle-wheeler taking on water.

I can see that unlike running, there's a lot more technique involved in swimming. Almost anyone can walk/run, at least for a short distance. Swimming, not so much. I gained some empathy for beginning runners who are frustrated at there fitness level.

Back to the pool today with goggles and new swim trunks and lowered expectations.

 

[Dis5150]

So - has anyone had heel surgery? Overall in general, but more specifically to correct a Haglund's Deformity or a heel spur affecting your Achilles?

I had my final consultation on my foot that has been bothering me since before Marathon Weekend this year and his recommendation was immediate surgery with a nine-week recovery period. My other option is to continue non-weight bearing bracing with twice-weekly ultrasound treatment, but there's still a greater than 50-percent chance I'll need surgery anyway and then the nine-week recovery period.

I am tentatively scheduled to have the procedure done on Friday afternoon, but I keep going back and forth on what to do.

If anyone is curious what my most recent x-ray looks like - and what screws in my clubfoot look like! - I'm going to post a picture under a Spoiler Tag:

Spoiler: Go-Go-Gadget Robo Foot!!

View attachment 342468

I agree with the others. If it was me I would do the surgery as soon as possible and start on the road to recovery sooner. Also agree with @camaker to do it now while it is ridiculous hot/humid and you don't want to be out there anyway! Then, in October, when it is cooling off, it will feel so much better to go out and train again.

 

[FFigawi]

My first day in the pool was a learning experience. It started off with a wardrobe malfunction. My swim trunks fit fine a couple of weeks ago, but yesterday they were too loose and I felt in danger of losing them the whole time. (They must have grown because I'm not shrinking!)

I started off with kick drills. I could barely generate any propulsion using just my legs. I could feel that my ankles and feet were too stiff. I expect to be sore today from it.

Moving on to swimming: I didn't have goggles, so I couldn't see where I was going, but how hard can it be to go straight? Wrong, I'd bump into the wall every 20 feet.

To make matters worse, there's a guy in the lane next to me, cruising like a nuclear submarine, no wake, no noise, just easy forward motion. I, on the other hand, looked like a paddle-wheeler taking on water.

I can see that unlike running, there's a lot more technique involved in swimming. Almost anyone can walk/run, at least for a short distance. Swimming, not so much. I gained some empathy for beginning runners who are frustrated at there fitness level.

Back to the pool today with goggles and new swim trunks and lowered expectations.

A great resource

https://www.triswimcoach.com/

 

[PCFriar80]

So - has anyone had heel surgery? Overall in general, but more specifically to correct a Haglund's Deformity or a heel spur affecting your Achilles?

I had my final consultation on my foot that has been bothering me since before Marathon Weekend this year and his recommendation was immediate surgery with a nine-week recovery period. My other option is to continue non-weight bearing bracing with twice-weekly ultrasound treatment, but there's still a greater than 50-percent chance I'll need surgery anyway and then the nine-week recovery period.

I am tentatively scheduled to have the procedure done on Friday afternoon, but I keep going back and forth on what to do.

If anyone is curious what my most recent x-ray looks like - and what screws in my clubfoot look like! - I'm going to post a picture under a Spoiler Tag:

Spoiler: Go-Go-Gadget Robo Foot!!

View attachment 342468

I had heel surgery a few years ago to remove a calcium deposit that was impacting my achilles. The deposit was slightly smaller than a golf ball and was putting so much pressure on my achilles that it wasn't properly being stretched pre/post runs. I was booted for 6 weeks. The surgery was June 15th and I was on a bike by August 1st. During August, my biking was supplemented by short walks [less than 1/2 mile]. I checked my records and my first run was on September 16th for a mile. Slowly built up from there and ran the Disney 1/2 marathon in January of the following year. My longest run in December was 7 miles, but I was still able to complete the 1/2 in 2:26.

 

[LSUlakes]

QOTD: I'm looking for different type of speed work ideas these days. So for todays question I want to ask you to tell us about your speed work routine. How often you do them, different types, which ones you hate to do but feel good about after doing it.

ATTQOTD: I do not have much to add to todays answer. I know of a few that I could do, but looking for new ideas. My least favorite is probably 800m repeats. So brutal with the distance and pace! Last night I ran 6 miles on the TM. While my watch did not really pick up on the pace difference over the 6 miles I did the following. Mile 1 was set at 6.4 mph, I increased my speed by 0.1 each mile. The last mile was ran at 6.9 mph. These arent really crazy fast speeds but I kept me from getting comfortable in a certain pace and teaching me to push towards the back end of the run. For anyone wondering, according to the chart I found online the first mile was 9:23 and the last 8:42.

 

[rteetz]

QOTD: I'm looking for different type of speed work ideas these days. So for todays question I want to ask you to tell us about your speed work routine. How often you do them, different types, which ones you hate to do but feel good about after doing it.

I don’t do much speed work at all. I need to change that probably. This QOTD might help me.

 

[Miranda]

Does anyone with the Garmin Vivoactive 3 have problems with the altimeter?

I noticed at Beach to Beacon, the course profile is listed as:

Elevation

• Start altitude is 50 feet above sea level
• Finish altitude is 25 feet above sea level
• Highest point on the course is 100 feet above sea level
• Lowest point on the course is 20 feet above sea level

But my Strava activity looks like this:

The general shape is right, like the ups and the downs look like they are all in the right place, but it's just off by like 150 feet.

The Garmin instructions say it should be automatically calibrated if you wait 30 seconds after the GPS signal is acquired before starting the activity, but I turned it on and acquired the GPS a good 15 minutes before the race, so it should have had plenty of time to calibrate?

 

[Princess KP]

ATTQOTD:
I don't have a speed work routine, which is why I would like a coaching service (my answer to yesterday's question). I'll be taking notes on everyone else's answers today.

 

[kleph]

Does anyone with the Garmin Vivoactive 3 have problems with the altimeter?

I noticed at Beach to Beacon, the course profile is listed as:

But my Strava activity looks like this:

The general shape is right, like the ups and the downs look like they are all in the right place, but it's just off by like 150 feet.

The Garmin instructions say it should be automatically calibrated if you wait 30 seconds after the GPS signal is acquired before starting the activity, but I turned it on and acquired the GPS a good 15 minutes before the race, so it should have had plenty of time to calibrate?

you have to enable the elevation correction in the activity itself. i looked around quite a bit and it seems this is not a setting you can permanently set. you will need to do it for each individual activity. (my forerunner 35 did it automatically)



i believe there is also an elevation correction option for each activity in strava as well.

 

[Chasing Dopey]

QOTD: I'm looking for different type of speed work ideas these days. So for todays question I want to ask you to tell us about your speed work routine. How often you do them, different types, which ones you hate to do but feel good about after doing it.

Since I've been doing Hansons plans the last few races, and their base mileage plan over the summer, it feels like I've done them all! (Once the next plan starts, there will be one speed day and one threshold day each week.) I've done Fartleks, repeats, strides, progression... it's all good. I used to really enjoy the speed work as a break from the easy runs, which were such a slog for me. But as I've gotten faster this year, I enjoy the easy runs more and the speed work a little less. Maybe I'm just getting older.

 

[BuckeyeBama]

QOTD: I'm looking for different type of speed work ideas these days. So for todays question I want to ask you to tell us about your speed work routine. How often you do them, different types, which ones you hate to do but feel good about after doing it.

My speed workouts:

All of these start with a 1 mile warmup run at my half marathon pace and end with a one mile cool-down run at my half marathon pace.

30/30 intervals - Run at sub-5k pace for 30 seconds, run at normal pace for 30 seconds - build up to 20 then move to:
60/60 intervals - Run at sub-5k pace for 30 seconds, run at normal pace for 30 seconds - build up to 20 then move to:
400m intervals (1/4 mile) - run at 5k pace, active or passive recovery for the same amount of time as the run portion took - build up to 10 then move to:
800m intervals (1/2 mile) - run at 5k pace, active or passive recovery for 2 minutes - build up to 10.

I also do Fartlek runs and 1 mile intervals. I mix Fartlek runs into every training cycle. I only run mile repeats when I have progressed to half mile intervals in my training cycle, and only when training for a marathon.

I really love all speed workouts when it is warm outside. I hate them in the cold - especially on really cold days.

 

[Miranda]

you have to enable the elevation correction in the activity itself. i looked around quite a bit and it seems this is not a setting you can permanently set. you will need to do it for each individual activity. (my forerunner 35 did it automatically)

View attachment 342614

i believe there is also an elevation correction option for each activity in strava as well.

Wow, thanks! That's really irritating! You apparently cannot set it in either Garmin or Strava in the app either, only in the browser. And I have Garmin set to auto upload to Strava anyways, so I wouldn't be able to adjust it before it goes there.