I do run, run, run..I do run,run. L & LLR's June 11-17

[kelownagirl]

OK, I didn't run today, but I had a good song idea for a thread title.

Run? I can barely walk. So if you run for 26 minutes at 95-99% maximum HR, how long before your legs stop hurting?

[Wahine]

Congrats on your race KG. That's awesome. I'd guess that your legs won't stop hurting for at least 3 days, based on what you posted. Ice water baths help. Or just go stand in Lake O. for 20 min, it should still be cold enough to do the trick. Glacial fed lake would be better though.

I like the new titles for the thread.

No running for me today, 2 races this weekend. Quads and calves are very tired. Must rest...zzzzzzzz

[alpinerabbit]

I ran yesterday on tired legs, rest day today. Tomorrow I'll hook up with my work mate who wants to run for lunchtime, it's gonna be hot and I'll let her set the pace and I'll get to try out my brand new water belt. Then another 10K group run on Wed.

[kelownagirl]

Ice water eh? Brrr... I was hoping you'd say I should sit in my hot tub. :P So hot isn't good?

Congrats on your race KG. That's awesome. I'd guess that your legs won't stop hurting for at least 3 days, based on what you posted. Ice water baths help. Or just go stand in Lake O. for 20 min, it should still be cold enough to do the trick. Glacial fed lake would be better though.

I like the new titles for the thread.

No running for me today, 2 races this weekend. Quads and calves are very tired. Must rest...zzzzzzzz

[chickwhorips]

OK, I didn't run today, but I had a good song idea for a thread title.

caught my attention and i liked it!!!!

your so creative!

[Wahine]

Ice water eh? Brrr... I was hoping you'd say I should sit in my hot tub. :P So hot isn't good?

Hot's OK. But ice is better within the first few hours of the race. Keeps the inflammation down. If you're just tight go ahead with heat. You're probably just as well off at this stage anyway.

[kelownagirl]

caught my attention and i liked it!!!!

your so creative!

Well you give me hope CWR - I was worried that the younger ones might not know the song...

[yellow]

I agree with the new thread titles. Fun! (In the background: everybody making mental lists...)

I haven't been running much lately, much to my chagrin. I had a weekend of "compromise": a long steep hike on Saturday with DH (which turned out to be very fun-saw the rattlesnake, a gopher snake, and about 30 horned lizards) and a long got-lost-but-had-a-blast mountain bike ride with an injured-can't-run friend on Sun. But I ran today after work:5 easy miles on the trail here in the 'hood with a running friend that has been down with an injury for a few weeks. Nice run, nice company. Went for a 3-ish mile walk with another friend after that.

I'm afraid I won't be able to get back into the swing of running again for a while since next week I'll be riding my mountain bike from Telluride to Moab! But I'm hoping to get at least one more run in this week...I hope.

[KSH]

HA! HA! Great title! I love it!

RUN
31m
3.00 miles
10m 20s /mile

Ran at the track before my swim. It was so hot! But I kept going!

Good run. No side cramp.



SWIM

50m
3000.00 meters
1m 40s /100 meters

Swam after running.

W/U- 200 swim/200 kick/200 pull

10x50. 5- IM, 5 Free fast. Alternating

5x300- 100 easy/50 fast/100 easy/50 fast

100 CD

[kelownagirl]

I agree with the new thread titles. Fun! (In the background: everybody making mental lists...)

Here are a couple.....

Run - Ghostface Killah
Keep on Runnin' - The Cat Power
Run Into Flowers - M83
Running' Away - Sly & The Family Stone
I'll Come Running - Brain Eno
Miles Runs the Voodoo Down - Miles Davis
Run Like Hell - Pink Floyd
Roadrunner - The Modern Lovers
Run Through The Jungle - Creedence
Run That Body Down - Paul Simon
Run - Faust
On The Run - Pink Floyd
Time Is Running Out Fast - James Brown
Running' with The Devil - Van Halen
Run of the Miller - George Harrison
Running to Stand Still - U2
Hit It Run - Run DMC
Runaways - XTC
Sun, Gun, Run - Boredoms
Johnny Hit and Run Paulene - X
Running Up That Hill - Kate Bush
f**k and Run - Liz Phair
Long Distance Runner - Fugazi
Run - Snow Patrol
Run - Cog
Running Out of Time - Hot Hot Heat
Run Baby Run - Garbage
Keep the Car Running - Arcade Fire
Run like a Villian - Iggy Pop
Run Riot - Def Leppard
Free to run – Gomez
Gonna run U over – Coda
The men who ran away from the circus – Karma County
On the Run – Pink Floyd
Pigs that ran straight away into the water, Triumph of – The Mountain Goats
Born to run - Springsteen
Jogging - Yelle
You Are A Runner And I Am My Father's Son - Wolf Parade
Finish Line - Yellow Card
Eating Up The Bitumen - Travis Sinclair
Out Of The Races And On To The Tracks - The Rapture
Don't Come Running To Me - The Greenhornes
Long Distance - Nizlopi
All The Roadrunning - Mark Knoffler & Emmylou Harris
Fast Runner - Dorian Hatchet
Jog Along Bess - Vashti Bunyan
Runnin' with the pack (Bad Company)
Run baby run (Sheryl Crow)
Fox on the run (Manfred Mann)
Running (No Doubt)
Running Scared (Roy Orbison)
Running Against The Wind - Bob Seger Band
Take the Money and Run.................Steve Miller Band
Run Up, Get Dun Up........................Da Banggaz
Who Can I Run To?.........................Xscape
I Run NY Freestyle..........................Jim Jones
Make A Run For It...........................Hit The Lights
Running Away................................Delta Goodram
Beer Run.......................................Bob and Tom Show
Run Fay Run...................................Isaac Hayes (Kill Bill Soundtrack)
Run To You....................................Bryan Adams
Run Into Flowers.............................M83
Devil Running.................................John Butler Trio
One Last Run..................................Nickleback
Runaway Boys - The Stray Cats
Run Devil Run - Jenny Lewis
Running Down A Dream - Tom Petty
Running The World - Jarvis Cocker
Running With Scissors - Ben Lee
Running Water - Daniel Johnston
Runnin Blue - Boz Scaggs and Band
Run Rabbit Run - Flanagan & Allen
Run - Frenzal Rhomb
Run - Cog
Shoot The Runner - Kasabian
Run To Me - The Bee Gees
The Long Disatnce Runner...............................Promoe
The Long Distance Runner...............................Fugazi
The Loneliness of the Long Distance Runner.......Iron Maiden
Runawy.......................................................Linkin Park
Run Fat Boy Run..........................................Nine Pound Hammer
Run It.........................................................Chris Brown Race Against Myself.....................................The Offspring
Running on Ice............................................Billy Joel
Runaway....................................................Cartel
Run to the Water.........................................Live
Running......................................................Evermore
Runaway....................................................Live
Run By Night...............................................Midnight Oil
Running Underwater.....................................Killing Heidi
Running on Faith..........................................Eric Clapton
Runaway Girls.............................................Australian Crawl
The Runaway.............................................. Something corporate
Run........................................................... Snow patrol
Charlie......................................................The Red Hot Chili Pepeprs
Running With The Devil...............................Van Halen
Band on the Run - Wings
Run Like Hell - Pink Floyd
Run on - Moby
Running To Stand Still - U2
Keep The Car Running - The Arcade Fire
Run ............................Spiderbait
Born To Run.................Springsteen Run to Paradise............Choirboys
Hit and Run..................Jo Jo Zep and the falcons
Run to the hills..............Iron Maiden
Running up that Hill........Kate Bush
Run Run Run..................Velvet Underground
Run Thru the jungle.........Creedence Clearwater Revival
Runaways.......................XTCRun for your Life..............BeatlesRun.................................Jimmy Barnes (What is a running playlist without Barnsey or Chisel)
Run On............................MobyLost and Running..............PowderfingerFox on the Run.................The Sweet
Band on the Run................Wings
The Distance.....................Cake

[beetle]

KG - OMG how long did that post take to write???????? Great list. I would download a bunch to my ipod but it seems that it has stopped working after I got rained on during my run/ride on Sunday. I had high hopes the water may not have bothered it as it has already survived a trip through the washing machine

I seem to have copied KSH today. Ran 5km (30m) at the gym before my swim. I cut my session short to 2200m as was in a rush to get out of the pool and home for pizza.

[Tri Girl]

Don't have anything to post about running (haven't yet this week) but I LOVE the title (..."somebody told me that his name was Bill...day do run, run, run, day do run, run...") Now I have that song in my head (a good one to have). My dad listend to 50's/60's "oldies" all during my growing up years, so I know all those oldies and goodies. So many great songs from that era.
You're so clever!!! And wowzer- that list is amazing (and a little scary- "F*@k and run"? really?)!!!

[kelownagirl]

Oh good heavens, I didn't type all that. I'm just good with google and cut and paste.

[chickwhorips]

I was worried that the younger ones might not know the song...

Are you kidding? I now have it stuck in my head.

[Wahine]

This is a question someone asked me elsewhere and I thought it would be useful here.

Wahine - Can I ask you a question about my aching legs? It doesn't bother me that much because I know they'll feel better in a couple of days but I am just curious - is this just normal pain for working so hard? Or does it just mean that I am not in good enough shape and maybe should have run slower? Is it ok to have my HR up so high for so long?


So the key to this question is how hard was this person running? The only way to know the answer is to know what this person's lactate threshold is. This can be done with a VO2 max test, or it can be simulated with the help of a friend on a track test.

I would guess that this person was running above their lactate threshold. When you do this you are expending more energy than you're body can produce with aerobic metabolism and you will produce lactic acid. Without flushing the lactate out after the race, there will be inflammation and painful tension in the muscles the following day. That's one theory anyway. The other theory is that the pain has nothing to do with lactic acid and that the pain and inflammation comes from small tears in the muscle fibres. I think it's a combination. So what can you do to ease it...

1) Flush the system out by walking after the event or going for a light spin for 20 to 30 minutes

2) Replace the glycogen lost in the muscle, have some protein and make sure your vitamins, (esp vit C), are up to snuff. Your body needs this stuff to repair the damage.

3) Drink lots of water. Potassium and calcium are key to preventing cramping.

4) A cold water bath within a few hours of the effort. You can use heat later.

5) Gentle stretching for a minimum of 20 sec each muscle group, no bouncing.

To prevent it, run at an effort that you know your body can sustain more easily. But that's not usually the point of a race. Good hard efforts are excellent for building strength and speed, especially as we get older. The difference is that as we age we need longer recovery between efforts. That goes for rest periods between intervals and rest between hard workouts.

Finally, the more base training you have, the easier your body will handle a hard effort run. But keep in mind that anyone, no matter what their training is, is going to be sore after a really hard effort race.