<p>It means only fish and shellfish - plus all the usual vegetarian food items. Who knows - I may have misspelled it!</p>
<p>I’m really dreading the 5k. I am a slow starter and my leg is hurting but it’s an incidental goal - seems silly not to do it!</p>
<p>Sabaray, if I could run a 5k with zero training and sore hip after 20 years of not running, you can do it! Yes you can. 
If it is a big race, everyone will start slow. Just geezer and chick someone and call it mission accomplished! </p>
<p>Sabaray, I may have missed what kind of run you signed up when it comes to the 5K’s, but I really did find the Color Runs, as cheesy and non-serious as they are, to be a good intro / motivator. Because you could see into the distance and say - ok, I’ll make it to the yellow. Ok, I’ll make it to the pink. Ok, I’ll make it to the blue. And before you knew it you were done. It was a friendly, accepting “party” atmosphere which is just what scaredy-cat me needed. You may not be as scaredy-cat as I was Have fun!!</p>
<p>It’s our local 5k as part of First Night festivities - literally just registered, probably 300 runners. PG - when the thread started my goal was to do a 5k - it’s taken a bit but I’ll be able to say I did one in 2014- along with a half, a 10k and a full. There must be a blue moon or something!</p>
<p>You did awesome on your marathon sabaray!</p>
<p>I am back in the saddle…bike saddle that is. 
Back to my recumbent as I try to get back in shape. sigh…</p>
<p>We’ve missed you, NMinn! </p>
<p>I kept checking in…just wasn’t posting. Ordered my new Hoka’s. I am trying to stay in shape as H recovers and begins therapy after his back surgery. Talk about something to motivate you! Yikes! </p>
<p>“our local 5k as part of First Night festivities - literally just registered, probably 300 runners. PG - when the thread started my goal was to do a 5k - it’s taken a bit but I’ll be able to say I did one in 2014- along with a half, a 10k and a full. There must be a blue moon or something!”</p>
<p>Well, I’d have to add it up but I think I’ve done something like a dozen 5K’s, which maybe I can string them together and claim a marathon!! LOL!</p>
<p>NMinn- Welcome back! </p>
<p>On the Hokas. The Conquest has a completely different feel than the Bondis. I find them too firm, actually. I don’t hate them, but I prefer the other models… The Bondi 3s are on sale everywhere since the 4 is being released. Running Warehouse has some good deals (you can find further discount if you search for coupon codes) and I think roadrunnersports has them reduced, too.</p>
<p>sabaray- Thanks again for this thread. AND- you will be fine in the 5K. Don’t start too fast- it can be very miserable if you do. Just keep picking it up, and it’s over REALLY fast compared to half or full!</p>
<p>I literally won’t be able to go out too fast - my first steps are super painful right now. I want to go check out some Brooks and see if those are a better fit. I tried lacing my shoes differently to see if they offered more support and it sort of helped, but not a huge amount. It’s not a shin splint, more centered around the inner ankle. Just annoying is all. </p>
<p>Sabaray, would a brace help alleviate the discomfort? </p>
<p><a href=“No results for Cep cep rx ankle brace | Zappos.com”>http://m.zappos.com/cep-cep-rx-ankle-brace</a></p>
<p>I swear by cep products, and I wore their knee braces during my last 2 races mostly “for good luck.”</p>
<p>Looking at my schedule… Trying to fit a marathon into it. The race in Newport looks pretty good timing wise right now…</p>
<p>Ditto - missed you NMinn!!!</p>
<p>Me too, NMinn!</p>
<p>I want to be in it for the long haul, so for me “super painful” would mean rest… Chilly but dry weather today. I’m going to have to get out there!</p>
<p>Newport is beautiful, BB - you should do it! That would be a great trip. </p>
<p>Good idea on the brace, too - just ordered it. </p>
<p>Fell off the exercise wagon for a few days here, but did a 5 mile walk this morning with a friend, and then more tromping around our urban area with H and another couple. Tomorrow morning my “workout” will be getting my car in for service and waiting around for it to be finished. Then in the afternoon H and I are headed to Stowe for some skiing and other shenanigans. I grew up on skis, so it’s not that I don’t enjoy it – it’s just that you pay a crazy amount of money for the privilege of standing in long lift lines. We meant to bring our snowshoes for variety, but forgot them at the beach. </p>
<p>Something about forgetting your snowshoes at the beach makes me smile.</p>
<p>Did it! Hit 1300 miles with a 2 mile run on the Landis tonight. This was an ambitious goal for me when I set it just after Thanksgiving, so I’m proud of myself. There was no real reason to do it, but I guess I just felt the need to set a goal and accomplish it. My log on runningahead congratulated me.</p>
<p>Yay to 1300! </p>
<p>Thanks for the Welcome back! </p>
<p>Starting slow but got 6.5 biking miles and 1 walking mile in today. Twenty minutes on weight machines. Knee feeling ok but icing as a precaution.</p>
<p>H is surprised at how little he is moving at work. I am glad I got him a Vivofit for Christmas. ;)</p>
<p>Abasket, MOWC’s comments about spinning are absolutely spot on. She hit just about every point I would have made. There are 2 things that I would add. First, don’t be intimidated by the apparent intensity of spinning classes. The beauty of it is that you have total control over your ride by regulating the resistance and if necessary, also your leg speed. I have been in spinning classes with nationally ranked racers along with casual fitness exercisers who all coexisted very well in the class. Good instructors recognize that everyone’s ability levels may be different and as long as you are making a good faith effort to follow along with the class, no one is going to care if you don’t turn that resistance up another quarter turn. As to the cross over benefits with running, cycling and running are very different patterns of movement putting very different demands on your legs, hip flexors, hip extensors and lower leg compartments. One obviously is also load bearing and the other is not. While there is a common element of cardio conditioning, the heart rate responses with each are also very different and different heart rate training zones often apply. The best illustration of the reality of the different demands of each is reflected by triathletes who must train with both running and cycling in order to be competitive. From a fitness perspective, they are a great complement to each other but from a sports training perspective, the principle of specificity of training applies.</p>
<p>Pizzagirl, hovering, is just bio-mechanically wrong. The position of standing with your butt shoved back way to the rear of your saddle and your arms as far forward as possible with your trunk extended puts you in a position where your pelvis, hips, angle of your femur and tibia are all out of whack as you put added stress on your lower back to maintain the position. As MOWC also notes, the so called “jumps” up and down to a fast repetitive count breeds lousy form and increases the risk of injury. One of the ways I judge whether a spinning instructor knows what they are doing is based on the presence or absence of jumps in a class. All that a “jump” should be is a single transition from a seated to a standing position and back down.</p>
<p>Coincident with this discussion, I will be getting my spinning instructor’s certification on January 17. It should be a fun day. I’ll be getting it through Mad Dogg, the founding organization for “Spinning” which is a trademarked name. Unless a facility uses Mad Dogg certified instructors on Spinning certified bikes (currently made by Star Trac, used to be made by Schwinn), a facility can’t call its program “Spinning” and must use a generic term like indoor cycling.</p>