Just starting

[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.

knee is not hurting at the moment, but it hurt pretty bad all night and this morning before run. After the first 3 miles of morning run the went away. I know I will be hurting tonight after I go to bed. I am tapering 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 core strength enough. Do I need to cut down 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" onclick="window.open(this.href);return false;
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. pain is on the inner side of knee. On 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 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 first sub 10 minute mile. I think I will try to see if maintain that over the distance Saturday. I think shortening 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 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 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 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!

[Fygle]

Congrats on pushing past the 10 min mark! 9 min mark next!

[fitoverforty]

Good luck on your 5K tomorrow!! GO EDGAR!!!

[EdgarHF]

I received this email today from the company running tomorrow's 5K.

WEATHER ALERT!

Based on the current weather forecast, we are expecting a cold start to the race on Saturday morning. Temperatures at race time will likely be around freezing and then climbing into the 40's by the end of the event. Fortunately, the winds will be calming and the day should be sunny.

While you may be quite comfortable while running, please dress appropriately for these cooler conditions. After the race, there is still the post-race party to enjoy and it is important to have dry, warm clothes to change into. Please make use of the gear check at the start/finish area.

Warming stations will be available along the racecourse. School buses will be staged by 39th Street and McCormick Place will be open if you find yourself too cold to continue. Runner pick-up services can help you return to Grant Park. We will also have re-warming facilities at Grant Park for emergencies.

I am really nervous about tomorrow's 5K. First, will I be able to make myself do what I am capable of doing. Second, now that I have done three 5K races I know what to expect and that is to suffer for about a half hour and then great about myself as long I know I put out 100 percent.

I am commiting myself to go back to strength training at least 2 times a week. This knee problem, which I think is getting better, has taught me a lesson. And it is better to learn the lesson now than next summer in the midst of marathon training. Sunday I will make a training plan and schedule. running schedule will go on as usual.

[fitoverforty]

I am really nervous about tomorrow's 5K.

Try not to be nervous. Believe in your abilities - they won't let you down.

I have done three 5K races I know what to expect and that is to suffer for about a half hour and then great about myself as long I know I put out 100 percent.

Exactly how every runner feels I think. Just think of it like...this is just the next 30 minutes of life - I can do this!
I don't know how 30 & 40 degree weather feels like in Chicago area, but down here in Texas - that is perfect racing weather! If you have a long sleeve Cool Max shirt or Polyester shirt that wicks moisture that would be ideal. Shirts with 100% cotton are not the best choice, since they hold all the sweat in them and just get heavier as you run, then get you chilled after you are done. I've seen runners wearing shorts with long sleeved shirts in races at that temp - just whatever you feel comfortable in. Remember to warm up a bit before the race, a slow jog, shake out your legs a bit, keep moving to keep warm. And then just toe up to the line and go for it! You will do great! I can't wait to hear your race report.

[EdgarHF]

I did not even come close to goal today in 5k. The race was a 15k/5k and there were 30,000 people in today's races. I do not know the breakdown of how many did the 5k and how many did the 15k. All said 5k was so crowded it was a bottleneck for most of the frist two miles. I started in the 9 minute pace corral and for the first mile we could only move at a 10 minute pace. The worst part was there were walkers lined up in the 8 and 9 minute pace group. At about the 2 mile mark there were 2 idiots walking side by side. I kept on having to break pace. By the last mile when things opened up and only a little I was exhausted. I really wanted to break the 30 minute barrier and I did not even come close. unofficial time is 33:10. That is the time recorded on Garmin. The official time will be posted on the web tomorrow. If I would have known I had no chance at 30 minutes. I would have run the 15k. After all griping I feel good about myself. It was not too many months ago I could not bend over to pick up a pencil. I am signed up for first 10K on thanksgiving. I have no plans to race hard on that one. I am just going to enjoy that run. Since it will be first 10k any time I record will be a PR.

[fitoverforty]

Great job Edgar! I know it can be frustrating at those large races when everyone gets bunched up and you can't run your pace. And I especially hate the walkers who don't start at the very back, get in the runners way - and then insist on walking 5 across. I don't mind walkers being in the races at all, just not up in the runner's area where they get in the way. Some people are actually there to race!
Like you said, look at where you were not long ago, to where you are now....you make me laugh when I hear you gripe about the "walkers" - when not long ago you couldn't have walked a mile, now you are running 7+ miles!! You've come a long way - and have earned your "runner's stripes" - be proud of yourself, and know that it is only just the beginning of your running journey - with many more races to come! I'm excited for you.
Great picture too!!

[EdgarHF]

official results (not as bad as I thought):

Your Time:

33 min 27 sec
Pace Overall Age Group
10 min 46 sec 4520 of 12702 43 of 109 1669 of 3148

I was in the front half except for the gender catagory. I was in the first half of the men in age group.

[Bonnie]

Fabulous progress