Off-Topic

ran a 10k yesterday in the columbia triathlon. did well in the swim, but got killed in the bike. brutal hills that i wasn't prepared for. i had nothing left for the 10k run, which had more brutal hills. my pace was 12:46 in the run (in the rockville pikes peek 10k a few weeks ago i ran a 9:30 pace).
awesome race though, now i know next yr to train on hills.

yah there were a few hills around centennial lake, the worst hills though were in the neighborhoods around carillon dr and century dr. i walked up all of them. i'm plagued with leg cramping (quads, calves). i do everything- load up on carbs, electrolytes, etc. but as soon as i hit the 3hr mark, i keep getting cramps in my legs. never fails.

as for the lake, they actually almost cancelled the swim portion due to elevated levels of bacteria since it had been raining throughout most of the week. but the sunday levels were within normal limits and the swim was a go.

I have about a 5 1/2 mile loop in Rock Creek that I do a few times a week. Almost all trails and has good elevation changes. I duck into the park at CT. & Calvert in Woodley Park and pick up the trail not far down the hill. Head up into Dumbarton Oaks, come out and cross over Wisconsin and pick up the Whitehaven trail. Take that up through Glover Park, down through the back of Glover Park in the woods and come up just near Foxhall and loop back into the woods and double back all the way to CT. & Calvert. There are lots of off-shoots that you can make a lot of the outbound and inbound different by taking different routes.

Just signed up for the Odyssey 24 hour Adventure Race. We have a 4-man team. Did the Rocky Gap AR last fall and the Greenhorn Sprint this Spring. This one should be fun with night running.

This link shows the trails I'm talking about...

I finally attempted to transition from 15 miles a week on a elyptical (with decent resistance) to running outside on pavement. Not good. The first day I ran 5 miles and was really sore (knees were fine). The second run, also about 5 miles- a week later, my knees felt like they were giving out (ligament issues).

Not sure what to do. I wasn't that tired after the 5 mile runs, but I was really sore and knees banged up (I am 6' 4"). Any suggestions?

Also reevaluate your form, having something like a really pronounced heel strike can be really detrimental to your knees. Changing your form may be difficult for really experienced runners but for the < 30 mile a week crowd you shouldn't have too many issues. Maybe others can chime in who are more experienced but a slightly overpronated mid heel strike I think is ideal. I'll try and link some articles when I have some time.

Also go to a dedicated running store (Roadrunner Sports, Charm City Run, Falls Road Running Store, etc.) and get fitted for top quality shoes. Do not skimp on shoes or inserts if you need them.

When you buy running shoes you should know if you over pronate or under pronate and you should know which of these catergory of shoes is for you: stability, stability plus, neutral, neutral plus, motion control, motion control plus. If you don't know then you are basically hoping to make a lucky guess when trying to buy the correct shoe. There is nothing more important in running than having the correct shoes on your feet. The cost is worth it.

Reiterating what was already mentioned, the one of the biggest causes of injury in running is doing to much, too soon. A sure fire way to get patella or achilles tendonitis, shin splints or metatarsalgia. This is why people start training for half marathons and such months in advance. You slowly and gradually add on the distance in a planned way.

I bought my shoes and inserts at Roadrunner. There is a 90 day return policy for the shoes and inserts. I am not sure how they do business.

Thanks for the tips. Next time I run, I'll start with 2 miles, not 5 miles. I'll add 10% distance each week.

Anyone get any running in during this awful, awful heat? Suffering through summer races?

I have a couple short races coming up - the JPM Corporate Challenge 5K with people at work and a 5 miler on fathers day - building back up slowly to my second half in August. The heat in NYC has been brutal.

Just got some great news: accepted into the NB test program again!

New shoes for free for a couple of months!

For those who don't know about these things (other shoe companies have them, but I've never been selected), it's worth signing up. All you've got to do is fill out a few evaluation forms. Terrific deal.

W4e, explain to me why none of these roads in the West End have sidewalks?

I ran it - great tech shirt, best one NYRR has given since I've been running their races. i'm now 7 races into my 9+1 for entry into next year's marathon. You running any others this summer? I'm doing the Cystic Fibrosis 10K and the Bronx Half in august.

Rob (or any other Baltimore area Terps), did you run the Baltimore 10 this past weekend? I did...third time running it and I always forget how hilly the end is. It's a nice race but it will never be a PR race for me.