06-08-2011, 01:36 PM

I don't know what y'all keep yammering on about... round is a perfectly acceptable shape!

06-08-2011, 01:47 PM

Originally Posted by evenstranger

i don't know what y'all keep yammering on about... Round is a perfectly acceptable shape!

lol

06-08-2011, 02:29 PM

Originally Posted by Razormac

Sprinting may be too strong a term, but definitely too fast a pace. I was doing 4:30 to 5:00 pace on 30 sec segments.

4:30-5:00/mile pace for 30 seconds is still a pretty good clip. I'm willing to bet that if you sprinted 100 yards...you would probably be in the 15 second range (maybe a little less). Multiply 15 seconds by 17.6 (1760 yards/mile)...and that equals 264 seconds. Divide that by 60 (60 seconds in a minute)...and that equals a 4:24/mile pace.

If my numbers are half-way accurate (that it would take you 15 seconds to sprint 100 yards)...that's equivalent to a 4:24/mile pace...and if your actual "sprinting/increased intensity pace" is at a 4:30-5:00/mile pace...that's still pretty close to your max. sprinting ability for 100 yards.

In any case...sorry to hear about the muscle pull...stay away from the "sprinting"!

- Nick

p.s. And if you did want to do a "sprinting" workout...you would be surprised how much of a warm-up you really need to do before doing the sprinting (probably more than the workout you were doing)...so I'm betting there wasn't enough warm-up (stretching, light jogging, some short accelerations, and more stretching).

06-08-2011, 03:20 PM

Originally Posted by pigoo3

4:30-5:00/mile pace for 30 seconds is still a pretty good clip. I'm willing to bet that if you sprinted 100 yards...you would probably be in the 15 second range (maybe a little less). Multiply 15 seconds by 17.6 (1760 yards/mile)...and that equals 264 seconds. Divide that by 60 (60 seconds in a minute)...and that equals a 4:24/mile pace.

If my numbers are half-way accurate (that it would take you 15 seconds to sprint 100 yards)...that's equivalent to a 4:24/mile pace...and if your actual "sprinting/increased intensity pace" is at a 4:30-5:00/mile pace...that's still pretty close to your max. sprinting ability for 100 yards.

In any case...sorry to hear about the muscle pull...stay away from the "sprinting"!

- Nick

p.s. And if you did want to do a "sprinting" workout...you would be surprised how much of a warm-up you really need to do before doing the sprinting (probably more than the workout you were doing)...so I'm betting there wasn't enough warm-up (stretching, light jogging, some short accelerations, and more stretching).

I suspect you are right on all counts:

1) I have never been a sprinter. My last actual recorded track times (by our running club in Boston) were 25 years ago, 220 in 28 sec and 440 in 62 sec (I weighed about 60lbs less than today BTW)

2) My pace is inexact because I computed it from MPH recorded by Garmin GPS (12 to 13 mph). I guessed I was in the 5 +/- range before I did the math because I still remember what that feels like and know I was significantly under a 6:00 pace

3) You caught me on this big time--no warm up (my wife was with me and asked, "Aren't you going to warm up first?"

EDIT: My plan is to see if I can do some low intensity running tonight (walking first). Tried to do it after the pull last night but couldn't due to cramping up too much

06-08-2011, 04:57 PM

Originally Posted by Razormac

3) You caught me on this big time--no warm up (my wife was with me and asked, "Aren't you going to warm up first?"

I'm sure some lessons were learned. Believe me...I get injured from time to time (either from running too far or too fast)!

Hopefully your muscle pull isn't too bad.

- Nick

06-08-2011, 07:14 PM

Here is my favorite item for sore (not fully torn, last time I actually tore anything I couldn't walk for over a month) muscles.


The Stick - Relief For Muscle Pain, Soreness and Injury

06-08-2011, 07:22 PM

Originally Posted by Dysfunction

Here is my favorite item for sore (not fully torn, last time I actually tore anything I couldn't walk for over a month) muscles.


The Stick - Relief For Muscle Pain, Soreness and Injury

Looks interesting.

Fortunately my injury doesn't appear to be too bad. I spent most of the day while at work (when I had time) stretching it and doing deep massage. By the end of the day I could walk without hobbling.
Just got back from an easy 1.5 mile run (10:00 pace) and did well. I could tell the pull was there but it never seriously threatened to lock up on me.

And, Nick, I learned what I have known for a long time, that I should listen to my wife when she wants me to dial it back.

06-08-2011, 07:28 PM

Originally Posted by Dysfunction

Here is my favorite item for sore (not fully torn, last time I actually tore anything I couldn't walk for over a month) muscles.


The Stick - Relief For Muscle Pain, Soreness and Injury

I have two of them (differing stiffness's) that I use almost every day...along with lots of other "equipment" to help keep the body limber, soreness, and injury free.

- Nick

06-08-2011, 07:29 PM

Bummer to hear that!
....really need to concentrate on your warm ups and stretching, especially when doing anything high intensity, regardless of your age.

06-08-2011, 07:31 PM

Originally Posted by Razormac

Fortunately my injury doesn't appear to be too bad. I spent most of the day while at work (when I had time) stretching it and doing deep massage. By the end of the day I could walk without hobbling.
Just got back from an easy 1.5 mile run (10:00 pace) and did well. I could tell the pull was there but it never seriously threatened to lock up on me.

That sounds great!!! Of course take it easy for a while...and don't over do it.

Originally Posted by Razormac

And, Nick, I learned what I have known for a long time, that I should listen to my wife when she wants me to dial it back.

Well...from what I understand...she didn't want you to dial it back...she was wondering what happened to the warm up! But I know what you mean!

- Nick

06-12-2011, 01:35 PM

Week 18: Starting Wt - ?, ending Wt - 212, Body Fat: 19.8%

12.3 miles total.

Mileage down a bit due to illness and injury, but I am able to run, just not as far or as fast as I'd like.

06-12-2011, 01:40 PM

Originally Posted by Razormac

Week 18: Starting Wt - ?, ending Wt - 212

12.3 miles total.

Mileage down a bit due to illness and injury, but I am able to run, just not as far or as fast as I'd like.

Hey that ending weight looks great...especially considering the "bad cards" you have been dealt lately. It's soooo easy to pack on a couple pounds when you aren't able to stay regular with the workouts.

Keep it up,

- Nick

06-12-2011, 02:00 PM

Thanks Nick,
My interest was sparked by another post on the forum so I have decided to start tracking % body fat too.

Right now using online calculator I am running about 19.8% (composite of YMCA and Army formulas). Will edit my status post to reflect this.

06-19-2011, 09:57 PM

Did pretty well with recovery from injury but lost today as a training day due to illness. My temp has been climbing all day long (currently 103 deg F) and bouts of the D word.
Oh well, I think I managed 12 miles anyway this week.

06-20-2011, 09:51 PM

Keep plugging away mate. You have been doing well being nearly 4 months since you started this thread.

12 miles is 12 miles mate. Hope recovery is quick and painless . . . .