Comments for The Runner's Resource

Comment on I’m hurt! The 4 Stages of Running Injuries – 30 Minute Runner by Gary D

Gary D — Wed, 18 Jun 2014 19:20:31 +0000

I have found, as I mentioned in the previous comment I made, that I only am able to run “injury free” when I do not run many days in a row. A pattern of “every other day” seems to work for me, keeping injuries and problems to a manageable level, ie not needing to skip workouts or take several days (or weeks) off. To me, it is well worth the extra effort needed to find ways to cross-train, and perhaps the ding to the ego that we aren’t “real runners” because we aren’t racking up the big miles that so many dogmatically claim is necessary to be “fast”. I am still able to run as fast on 3 days per week as i was when I was running traditional program with 40-50+ miles/wk, and I currently have no serious injury problems. The off days I spend on the bike/exercise bike and lifting weights, I feel, has also helped to balance my muscles and ward off injuries.

Comment on Update at the Two Week Milestone – 30 Minute Runner by Gary D

Gary D — Wed, 18 Jun 2014 19:12:15 +0000

You may be aware that the “10-20-30″ protocol calls for using that workout 3 times per week, and doing NO OTHER RUNNING apart from those workouts, ie- NOT doing 3 other “easy” runs per week, as you are doing. Also, my understanding of the “10 second” effort is that it is meant to be an all-out sprint, and thus, would be well above the “vo2 max” pace you are speaking about.
I would suggest to you that running on many days consecutively is the true cause of your knee pain. My experience as an adult runner is that even if the off days are run at an “easy” pace, running many days in a row tends to result in chronic injuries and problems, and that running “every other day” and doing cross training on the rest days (ie exercise bike), would likely result in an eventual cessation of your chronic running pains. Sometimes stubborness borne of a dogmatic attachment to traditional running ideas based on what work(ed) for elite/pro runners, is not necessarily helpful to amateur adult athletes – that is my conclusion based on over 3 years of testing out various running programs (with many injuries resulting from them). I currently am using the Furman FIRST program, and only running 3 days/wk myself, and it is nonetheless very challenging. I am also interested in this 10-20-30 approach, and may try it myself at some point.

Comment on 30 Minute Runner – The First 10-20-30 Workout by Gary D

Gary D — Wed, 18 Jun 2014 16:55:30 +0000

I was wondering how you programmed the Garmin for a “3 different speed” interval workout? My Garmin only seems to have interval and rest paces.

Comment on Want to Reduce Injury Risk? Increase Your Running Cadence by Casey

Casey — Tue, 10 Jun 2014 05:14:42 +0000

Thanks Darlene! I am hopeful that the PT will give me some ideas about how to clear up my injury issues. It is certainly frustrating to deal with pain when running, but hopefully I come out of all of this a better and stronger runner. Best of luck with your running!

Comment on Want to Reduce Injury Risk? Increase Your Running Cadence by Darlene

Darlene — Tue, 10 Jun 2014 04:04:05 +0000

I’m glad to hear you’re making a visit to the PT’s office. My knee injury has finally improved to back over 5.5 mile (pre-injury I was over 8). Had I not elected to get a second opinion froma sports medical physician, I’d have continued to do damage, believing I was doing all the right things. Part of my injury is due to the discovery that my right leg is 3/8″ shutter than my left. Coupled with a weak IT band and vmo, I had some real issues that are modified and clearing up. Good luck to you

Comment on Welcome to 30 Minute Runner 2.0. Let’s Do This – 30 Minute Runner by Ron

Ron — Mon, 05 May 2014 23:56:00 +0000

Casey, Thank you for the update as I have been wondering how your training has been going. In reading your recent update, I also had similar dilemma of time as I was training for a 5K; I had about 45 minutes to work with on a daily basis and ended up getting up earlier in the mornings (4am) to do my workouts and had to be in bed, the latest, by 9:30pm, as I generally get by on 6 1/2 to 8 hours sleep. You mentioned developing ‘runners knee’ whereas I had the tightening of the outside of the ‘calves’ and the peroneals and did the massages myself which I learned after several years of getting deep massages – I purchased my own deep tissue massage ‘items’ which was very helpful. I ran in a 5K over the weekend and bettered my previous time of 22:18 by running 21:29 (6:55/mile pace) which was exciting. Perhaps, or consider, getting a massage if a similar challenge develops in the future…just a thought. Ron.

Comment on I’m hurt! The 4 Stages of Running Injuries – 30 Minute Runner by Darlene

Darlene — Wed, 26 Mar 2014 17:20:30 +0000

I have regrettably trained through a serious bout of PTFS. When I finally resigned myself to seeking help, it took a second opinion to get a correct diagnosis. My most valuable tip: seek your opinion through a sports medicine specialist.

Not only was PTFS diagnosed, but I was also told part of the issue developed from a 3/8 height difference between my left and right leg (the shorter of the two and same leg I have the injury to). In addition to a stubby leg, too much speed too fast, too fast on downhill runs, and excessive training, I was also reprimanded about the limited amount of stretching it’d been doing. No, rolling-out is not sufficient.

While I was satisfied that my whole body strength training and running specific training was where I did not lack, I was surprised to discover more muscle target training needed incorporating. To that end, I now attend two sessions of physical therapy a week. Go me.

At this point, I’ve been gradually adding mileage back to my run and the PT is working wonders. Sadly, it will mean no half next month, but perhaps in May.

Comment on 4 Tips For Running To and From Work – 30 Minute Runner by Andrew

Andrew — Sun, 23 Mar 2014 21:26:55 +0000

Nice one!

Comment on 30 Minute Runner – The First 10-20-30 Workout by HappinessSavouredHot

HappinessSavouredHot — Mon, 17 Mar 2014 10:31:03 +0000

That technique sounds like it would do wonders for cardio! I do lots of interval training, but I have yet to try the 30-20-10. I will… tonight!

Comment on 30 Minute Runner – Let’s See If This Works by Casey

Casey — Thu, 13 Mar 2014 20:15:10 +0000

Thanks for the comment Ron! I just started the plan this week. I ran the first 5k last Saturday and the first 10-20-30 workout on Wednesday. I’ll talk about all of this in a series of blog posts during the next few days. Stay tuned!