Just starting

[fitoverforty]

Sorry about your knee Edgar. Give it a rest. You just did a 7 mile run on Sunday, and then a 4 mile run today - it may be a bit sore from that.
How many miles do you have on your current running shoes? 300 miles is about the average limit - then it's time for new ones. You might think it would take a long time to get that many miles - but it comes quicker than you think. Do you have more than one pair so you can alternate them each time you run?
Not sure if you do - but try not to wear your actual running shoes for any other activities - keep them just for running.
Are you stretching after running - especially after 7 miles?
Just some things to look at to see if it might be time for new shoes, or a change in surface (switch to dirt or trails - stay off of concrete if at all possible), or making more time for slow, thorough stretching after your run.

[EdgarHF]

I have been extremely busy at work over the past week and I will be pressed for time for at least another week. I am still squeezing in my running. I lost another pound putting me at 215. I did another 7 miler. I felt stronger this time.

Time: 01:35:39
Distance: 7.00 mi
Elevation Gain: 17 ft
Calories: 923 C

Timing
Time: 01:35:39
Moving Time: 01:33:27
Elapsed Time: 01:35:39
Avg Speed: 4.4 mph
Avg Moving Speed: 4.5 mph
Max Speed: 20.9 mph
Avg Pace: 13:39 min/mi
Avg Moving Pace: 13:20 min/mi
Best Pace: 02:52 min/mi

SpeedPaceElevation
Elevation Gain: 17 ft
Elevation Loss: 31 ft
Min Elevation: 579 ft
Max Elevation: 593 ft
Laps 7
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 01:35:39 7.00 13:39

[Noosk]

wooohoo! brilliant going on the 7 miler!

[Boss Man]

You are no longer just plain old Edgar. You are now Edgrrrrr

[EdgarHF]

Work is still hectic. My life will go back to normal Wednesday when I get off pager duty. Lost 2 lbs on my weigh in putting me at 213. I did an eight mile run this morning. I Garmin website is screwing up today so I can not post the stats.

[Boss Man]

At least it didn't screw up to the point where you ran 8 miles and got lost.

Ooops, this doesn't look familiar. It must be the rough part of town. Even the gun shop's got security guards outside .

[fitoverforty]

213

eight mile run

Go Edgar!! Mileage going up - weight coming down - AWESOME.

[EdgarHF]

Finally off pager at work, I was still able to make a 17 mile run total for the week. Thats the most I have done in a week. I am going to taper the coming week in order to rest my legs a bit for a 5K race on Nov 6. I will try to catch up on reading journals over the weekend.

[EdgarHF]

Another 2 lbs lost on todays weigh in. That puts me at 211. Two more pounds and I dip below obese on the bmi charts. I know, I know, I should ignore those charts but they are out there and it bugs me.

My knee is not hurting at the moment, but it hurt pretty bad all night and this morning before my run. After the first 3 miles of my morning run the went away. I know I will be hurting tonight after I go to bed. I am tapering my mileage this week because I have a 5k race coming up Saturday. I am avoiding speed work because of the knee. I am a glutten for punishment so I am still going to try for a PR Saturday.

Now, what do I do about the knee? I bought a new pair of running shoes last Monday so that may help. I also think I am paying for not working on my core strength enough. Do I need to cut down my mileage? I really like those longer runs.

I ran six miles today, but at a slow pace. I am afraid of making the knee worse.

Time: 01:28:54
Distance: 6.00 mi
Elevation Gain: 25 ft
Calories: 726 C

Timing
Time: 01:28:54
Moving Time: 01:26:40
Elapsed Time: 01:28:54
Avg Speed: 4.0 mph
Avg Moving Speed: 4.2 mph
Max Speed: 12.2 mph
Avg Pace: 14:48 min/mi
Avg Moving Pace: 14:26 min/mi
Best Pace: 04:53 min/mi

SpeedPaceElevation
Elevation Gain: 25 ft
Elevation Loss: 30 ft
Min Elevation: 579 ft
Max Elevation: 594 ft
Laps 6
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 01:28:54 6.00 14:48

[ArtzyJen]

I know what you mean about the obese scale.... I am borderline on the BMI charts... within 1% of Obese and I'm so ready to be rid of that! It is great to find another runner on here too! I am training for the 15k race of the Tulsa Run next year. (I did the 5k this year). And I'm hoping to be able to actually do a half marathon by then too- since I've got a year and after just two months of running I'm up to running 4 miles non-stop.

[fitoverforty]

It may be Illiotibial Band Syndrome - a common runnner's injury coming from either overtraining, running too many miles before the body is ready, & inadequate cooldown stretching. It is not so much from running fast, as it is from running too far too soon.
http://running.about.com/od/commonrunni ... a/itbs.htm
Leg strengthening exercises, reduced mileage, thorough stretching afterwards.
And yes...core work is vital to improve your running.

[Boss Man]

Strengthening the Knee would be good. You may have incurred something called Patellofemoral Syndrome, also known as Runners Knee, Secretaries Knee, Housemaids Knee, Chondromalacia Patellae, (Chondro means Cartilage, Malacia means softening).

If there is mild grinding sensations with the Knee and it feels like there is slippage of Cartilage to the lateral / outside part of the Knee, than it could be PFS.

Strengthening of Areas like the Quad muscles could help.

Also as Cartilage contains Hyaluronic Acid, such a supplement may be of therapeutic benefit to you.

[EdgarHF]

Thanks for advice everyone. My pain is on the inner side of my knee. On my non-running days the knee is stiff and sore until I move around a bit. It hurts the worst when I am trying to sleep. The pain goes away a mile or two into a run and feels good for hours after the run. Once I go to sleep I wake up in the middle of the night in pain. This is NOT going to stop me from running!!!! Tomorrow I will shorten my run to 3 miles. Wednesday I will go to the gym and get back to strength training.

Bossman, what supplements should I be taking?

[EdgarHF]

I was going to just do an easy 3 miles today, but when I got to the running path I decided to push the first mile to give me an idea what pace to run Saturday's race. I was able to do my first sub 10 minute mile. I think I will try to see if maintain that over the distance Saturday. I think shortening my run Sunday helped the knee. It doesn't seem to hurt as bad today, but then maybe I am just getting used to the pain.


Time: 00:36:13
Distance: 3.00 mi
Elevation Gain: 21 ft
Calories: 423 C

Timing
Time: 00:36:13
Moving Time: 00:35:49
Elapsed Time: 00:36:13
Avg Speed: 5.0 mph
Avg Moving Speed: 5.0 mph
Max Speed: 8.7 mph
Avg Pace: 12:04 min/mi
Avg Moving Pace: 11:56 min/mi
Best Pace: 06:52 min/mi

SpeedPaceElevation
Elevation Gain: 21 ft
Elevation Loss: 26 ft
Min Elevation: 579 ft
Max Elevation: 594 ft
Laps 3
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 00:36:13 3.00 12:04
1 00:09:34 1.00 09:34
2 00:13:55 1.00 13:55
3 00:12:43 1.00 12:43

[fitoverforty]

I was able to do my first sub 10 minute mile

Woo Hoo! Way to push yourself Edgar!

I think I will try to see if maintain that over the distance Saturday

If you feel you can, then go for it! On your next pre race run (maybe Thursday?) try holding that pace for 1.5 to 2 miles don't be afraid to push yourself even further.
The week of a race I try to run 2 to 3 days of that week, but resting on Friday - no running the day before a race. And I try to make all the runs a little quicker, just being aware of a faster foot turnover, and then at least one of them I try to run the race distance at race pace - to get my body used to moving faster, breathing harder, working harder. Give your legs a full day to rest, even two, if you prefer - but what you did today was perfect - pushing yourself, going faster, mentally envisioning how you will race on Saturday.
I have a running friend who is in his 70's now, about 7 years ago he and I were training partners, he has been a great mentor to me, and he always said "there is no such thing as pacing yourself in a 5K...just toe up to the line and when the gun goes off you haul a$$ til you cross the finish line!" He doesn't race anymore, but in all those years we raced many a 5K, and I have never beat him in a 5K race! I came within 30 seconds once. And at that time it was my fastest 5K ever - 23:16 - i even won 1st place female finisher - and still I could not run down his old arse! LOL!
Best of luck to ya for the race!