Running into the New Year! Week of New Year's.

[michelem]

So, I'm not really starting this thread out correctly (SHOULD be starting it for today, Sunday January 4), but I don't see that a weekly running thread has been started for a couple weeks, so thought I'd do it this way so people can post about their New Year's runs. Hope that's okay! :o

Anyway, for me, my DH had another week off work before going back tomorrow, so I had more time than usual even though I had to work most of the week. Tuesday, December 30, I did a "Body Sculpting" class at the gym after work. YIKES! I hadn't done any type of weighted workout since the summer (unless you count push-ups). So, my "run" on the treadmill afterward didn't last too long -- just 2.5 miles at 6.3-6.9mph.

New Year's Eve Day, the sun came out in the afternoon, so I left work a little early to do an outdoor run. Did approximately 7 miles on a neighborhood trail. By the time I was heading back home, the fog had rolled back in and it was heading back down into the 30's. BRRRRR! Even though the temp isn't as cold as what some of you are dealing with, the damp fog makes it seem extra cold to me.

That's it for running last week so far. Did a Boot Camp Class at the gym on New Year's Day (more weights!) and then set the bike up on the trainer for indoor rides on the 2nd and 3rd. Oh, did an Interval Step class at the gym on the 3rd as well (actually, just did the weighted intervals as I couldn't get the hang of all the step moves).

Today I am hoping to get back out for another 7-8 miler on the trail if it warms up some! It's in the mid-20's this morning and that's too cold for me for running (yes, I'm a weather weakling).

Hope your New Year's runs are off to a great beginning! I look forward to reading about your adventures. :)

[Veronica]

I ran to the kitchen to get some apple pie. :D

Veronica

[Veronica]

I have a light that Thom clips on my back when I run in the morning. I usually wear a wool bike jersey, so he uses the pocket. We got it at a pet food store and it's suppose to go on a leash.

I run in my neighborhood, so I don't worry too much about being seen. Not too many people are out and about at 5 AM. I just watch for back up lights.

The apple pie was really good.

Veronica

[jesvetmed]

Too much pie for me lately!

I tried to run on the 2nd... pulled my left calf muscle about 2/3 of a mile into it. It was on ice, and I'd injured the same area mildy just a week or so earlier doing the same thing - -running on ice and snow. I have a feeling I'll be resting it a lot more than working it this week.

I'm angry now -- I don't think I'll make this 1/2 marathon on the 17th at this rate, and it's my week off this week, so I could have done a lot of running! MAD MAD MAD.

[OakLeaf]

Well I'm glad someone started this thread because I just had the nicest run today!

I blew off the club ride today because I'm trying to train for a 5K in three weeks and I really want to run it at least a minute quicker than I did last year. If I'd have run yesterday as I was supposed to, I'd have ridden today, but after two hard runs and two hard rides in the four days prior, then a Pilates class (mainly for social value, but there was a bit of a workout there) and a GREAT yoga class yesterday morning, I was just sore all over and couldn't motivate to do any cardio.

So I did my "long run" today, and I'm pretty sure it's the first time I ever felt like I could run easy, keep my heart rate down and still be running. Okay, jogging, but it counts as running since it was slow on purpose right? :p What counts as a "long run" for me was only 10K, but I just can't believe how good it felt. :)

Intervals on New Year's Day after a social bike club cruise.

One day next week I'm going to finally do that ladder interval workout that's been languishing in my GPS for weeks. :o

My reflective gear is an Amphipod Xinglet, and if it's cold, a hi-viz yellow PI knit cap (not reflective, but screaming bright).

Syndi & Jes, hope your injuries heal fast.

[alpinerabbit]

I've been running 4 times since Dec. 24th, really good for me considering I'm still cautious - each around 40 minutes, and one really long with a long climb and some running on snow.

Today I had a thai massage, my christmas present to myself. it was amazing.

[yellow]

Ahhh...massage. Apple pie. Nice running. New shoes. :D

I wish fast healing for those who are injured or not feeling well!!!!!

Lessee...I'm squeezing in some runs but am mostly taking advantage of the snow. I figure classic XC is equivalent to running with an added upper body workout, so I'm substituting that for running when I can. Skate skiing is so different...I think I just need to consider that cross training (FWIW, skate skiing is WAY easier for me than fast and efficient classic skiing as long as I don't mess up on the wax). I ran a few times last week (Mon and Wed on snow, Fri on the dreadmill) and skied Tues, Thurs, Sat, and today. I was going to take a rest day today but it is SO NICE out! Plus it's cold, and I love these bluebird days. I looooove winter!
http://smileys.on-my-web.com/repository/Love/hearts-018.gif

I'll rest tomorrow! Maybe.

[kacie tri-ing]

12 miles today....but my Disney Marathon is a week from today! AHHHHH! I am super nervous! Think good and tapering type thoughts for me this week. It is hard to imagine a week of 3 mile runs AND going back to work. I might have to get a stress ball :-)

[spindizzy]

Yellow - I'm with you - I too love winter :):):)! Have had an easy month training-wise. Time to get back at it. Had a beautiful short run yesterday - 6.1k in 30 min. Works out to 4:52/km pace...hope I can keep it there. (and maybe improve some....)

[Deborajen]

Did three miles of easy running today. Since the last two days were beautiful (in the 50's) we played golf and walked the course Friday and Saturday, then I used today for running since I get hot no matter what the air temp is.

Kacie - good luck on the marathon next week. And hang in there with the taper. Sounds like you're well prepared - it'll be a fun race!

Deb

[michelem]

Oh! I just love reading everyone's reports. :)

Syndirelah, Let us know how the new shoes + Superfeet work for you. I had New Balance 767's (a couple models/years down from yours). Without the Superfeet, there was not enough arch posting. With the Superfeet, too much. So, I had to switch out to neutral shoes (rather than motion control) with the Superfeet -- perfect! We're all different though. So, I'm just curious to hear how they work for you.

jesvetmed, I'm sorry to hear of your injury. :( Try not to be too hard on yourself. If you end up having to do a 1/2 at a later date, remember the training you've already done for this one won't go to waste. And, you'll have more fun if you're not fighting aches and pains. I'm TRYING to respect my body where it's at each day (rather than where I want it to be), but I understand it's still disappointing/maddening when it doesn't perform to expectation. :(

OakLeaf, Sounds like you've had a lovely week, with yoga to boot! I need to get back into that . . . I always feel better when I practice, and I need to remember that! Thanks for the reminder. :)

alpinerabbit, I've not heard of Thai massage. Can you give a description? Any kind of massage sounds like a great gift to yourself! :)

yellow, Wow! You've certainly been active! I tried downhill skiing once years and years ago and hated it. However, I got a chance to try x-country skiing several years later and like that much more. Do you live in an area where you can ski this much all the time, or were you in a vacation spot this past week?

kacie tri-ing, Oh! Taper week! I worked all that week as well. It actually helped me keep my mind off my marathon worries as we were very busy that week. Remember that nutrition and sleep are super important this week. Just because you aren't expending as much energy doesn't mean you should skimp on your carbs, water, and sleep. I promise you that you will not be able to sleep well the night before the race (and will probably be getting up super-duper early), so getting plenty of solid sleep in the days leading up to the race is extra important. I'm very excited for you and can't wait to hear your race report! :D

spindizzy and Deborajen, Thanks for sharing your reports as well. Isn't it great to have beautiful run days? :)

Although the morning started out super cold in the mid 20's, it warmed to a high of about 50 by mid-afternoon. So, I went for a 7 mile-ish run on the neighborhood trail again. The sky was clear and barely a breeze. Beautiful. Lots of people, dogs, and children on the trail, so I tried to stay to the side on the gravel as much as possible. I had to poop the whole way, but I think that made me run faster so I could get back home! :rolleyes::o:eek:

If anyone uses podrunner podcasts (www.podrunner.com), I heard on my latest download that the site may be coming down. DJ Steveboy says that if ever there was a time where you were thinking of downloading some of the free tunes, you better do it now. I love that all of the mixes are set by bpm's. I use the ones between 176 and 180 bpm's, but there are slower ones as well.

Here's to a great week everyone! :D

[Crankin]

I snuck in another treadmill run/walk as a warm up for yoga. After 3 days of x country skiing I am pretty sore, but I was able to do 3 intervals of 3 minutes of running at 5.5 to 5.7 mph. I know that's incredibly slow for most of you, but my only goal is to be able to run a ten minute mile for 5k right now. I only had 20 minutes to run/walk, so the rest of the time I walked at a 3-5% incline at 4 mph.
Cycling seems to be taking a backseat now because I am trying to take advantage of winter for the short time it's here.

[Jolt]

I snuck in another treadmill run/walk as a warm up for yoga. After 3 days of x country skiing I am pretty sore, but I was able to do 3 intervals of 3 minutes of running at 5.5 to 5.7 mph. I know that's incredibly slow for most of you, but my only goal is to be able to run a ten minute mile for 5k right now. I only had 20 minutes to run/walk, so the rest of the time I walked at a 3-5% incline at 4 mph.
Cycling seems to be taking a backseat now because I am trying to take advantage of winter for the short time it's here.

Hey, if you get to be able to run ten minute miles for 5k you'll be at about the level I am, and I've been running a lot longer! Goes to show I'm just not built for speed (you've seen me ride...). I went for the usual half-hour neighborhood run this evening, and there were a couple of stretches where the snow wasn't cleared. At least there wasn't a bunch of black ice though (except along the sidewalk on my street). I just picked up a book, Conditioning for Outdoor Fitness, that I am planning to use to design some strength training workouts that will help with the things I like to do and therefore be something I will be more likely to stick with (I just don't really like lifting weights so it's hard to get me motivated to do it) and help prevent injuries.

[Urlea]

Last week was a flop for me. Didn't get a single run in. It was snowing, then it was cold and then I was out of town where the conditions were pretty much the same only difference being that it was about 10mph more windy. But I did go snowboarding on Saturday & the Saturday before last. :) It was -8 and probably -20 with the windchill, but still a lot of fun!

Started off this week strong (it took a lot of coaxing just to get me out the door though, busy day at work) anywho, went 7.4 miles. Was only planning to go 5, but it felt good & I ended up having to take a different route home to avoid a one block section that was too busy with rush hour traffic to run on the road. I'm still trying to figure out their plowing strategy here with the sidewalks, it makes no sense so far. :p Big long stretches of clear sidewalk and then a block or so that isn't cleared at all along the same road. *shrug*

Next week I'll be in Japan visiting family and plan to run there. My only concern is getting lost & not being able to read road-signs. Any suggestions? I wonder if www.Mapmyrun.com works in other countries?

From the looks of it all of you are still getting out there. Good Job!! :D

*Hugs* to those struggling with injuries. That can be so frustrating. Here's a to a quick recovery!

[Crankin]

Jolt, that book sounds good. I am just petrified that running will wear on my knees and that is why I am going really slowly. The last time I did any running at all was in 2003-2004 and I had terrible groin issues. But, so far, so good and it isn't bothering my cycling injury spots (IT band). I have to start running outside, but I have to estimate my speed by time, since I don't have a GPS. I have a 3.2 mile route I usually walk, but I will have to use the uphill to my house as a cool down at first.
I am not built for speed, either. But, I am trying to do intervals as I know they help increase fitness.
Maybe in the spring we can run together.

[Jolt]

Getting into it slowly is definitely a good idea. Have you made sure you're in the right shoes? That can make a difference too. And if you've had IT band issues (even if they weren't from running), be careful about doing too much downhill running too soon and make sure to stretch that area thoroughly.

[emily_in_nc]

Crankin, your speed is just fine! I am happy with a ten-minute mile, and I've been running for nearly a year now. In Chi Running, the author says that speed is the last thing to work on (after form and endurance), so I am taking his advice to heart -- I don't ever plan on winning any races; I just want to be fit and healthy and keep my heart and circulatory system in good working order. Even "slow" running will do that just fine! And John "The Penguin" Bingham has done amazing stuff running at a slower pace, including many marathons.

Today I finally got back to the gym after a 2.5 week break over the holidays. Ran 3.25 at a 5.5 mph pace. I purposely took it easy since I wanted to ease back into it after time off. Over the holidays I did take lots of walks, pulled plenty of lines (on our sailboat), and did a little Pilates, but no "hard" cardio, so it felt good to sweat today!

[Crankin]

Yes, I learned about the pain of running downhill when I first moved to my house. So, I have the perfect situation: walk down the hill as a warm up for 1/2 of a mile and walk back up the same hill as a cool down.
Jolt, my shoes are fine. I bought a pair of good shoes back in 2003 and then in 2006 I replaced them with the same ones. God, I am having a mental block, but I went to the running/sports store that is in Chestnut Hill because I got a $100 coupon when I did the Seacoast Century. After trying on several other brands, I settled on the same ones. They haven't been used much, except for some walking on the road in the good weather. Usually I walk in my trail runners in the winter or if I am hiking in the local woods in the summer.

[OakLeaf]

I wonder if www.Mapmyrun.com works in other countries?

It works in Italy... and just out of curiosity I looked, and there are maps for Japan as well, including routes that people have uploaded.

Do you have a GPS you can upload the routes to? I would worry about not being able to read signs, too! Sounds like great fun! My sister spent two years in Japan on a postdoc and loved it.

[Jolt]

No running for me today since I ran yesterday. I did some of the exercises from the new book along with a few other glute exercises since I know that area needs work. Might be sore tomorrow...

[Grog]

Went for 20 minutes in the snow/slush/rain/ice.

Sort of fun.

[OakLeaf]

I did that ladder workout I'd been saving, only it turns out when I entered it into my GPS I left out the rest after the 1:00 interval, and it was beeping at me to go right into my :30 interval without any rest. Twice, since there were two repeats down the ladder. :mad::rolleyes: Oh well. Fixed for next time.

I didn't feel especially strong during the workout, but it wasn't too bad, and I've felt really great all day. :) I suppose I ought to try harder to drag myself out for a run in the morning more often instead of stewing about it all day. :rolleyes: But there is that little problem with the tides if I want to run on the beach....

[OakLeaf]

Oh yeah, also when I was running yesterday, the understanding finally came to me of how brifters work! :D

I don't remember now, but it must've been in a meditative state during one of the recovery segments, because I wasn't running the intervals hard enough to have visions. :p

It doesn't make me feel any more confident about trying to rebuild one, but it's a huge step of understanding from where I was yesterday morning...

[Jolt]

I went to the Y and ran on the treadmill today since the weather was so rotten here. The inside-back of my left knee started bugging me so I wrapped up after 15 minutes on the treadmill. Then I went to the indoor track upstairs and ran barefoot for about 5 minutes since that was a little experiment I wanted to try. It felt really good and for some reason I went a lot faster than I normally run. However, after I finished stretching I went down the stairs to leave the building and felt a twinge in that @#*! left IT band area with each step down! Really fairly mild, but I am not a happy camper!! I think the treadmill running is probably what did it given that this is when I was having discomfort during the run (shame on me for not getting off it and onto the bike or something as soon as that started). So now I am taking Aleve and icing to bring down any inflammation, going over the entire left leg with the Stick to try and loosen up anything that needs loosening up (I'm wondering if something on the inside is tight--it did seem that way when I stretched tonight--and that's why the inner part started hurting first and then that was pulling things out of alignment and aggravating the outside), rolling on a ball on the floor for the TFL to keep it loosened up/get rid of the trigger point it seems to have, stretching, going back to doing my glute exercises daily, and taking a few days off before I attempt to run again. This is frustrating. I thought I had beaten this but maybe not quite yet. And the fact that the discomfort starts on the inside/back of the knee is strange. Anyone have any more tips?

[kelownagirl]

I'm back it again. Been running off and on all fall but now I'm 'in training again. January's goal is simply base training. 3 runs a week. 12-15km total. One long run every 2 weeks. Long for me is anything over 5km. ;)

[Urlea]

Ran a little over 5 miles before 6:30 this morning with the running group.

Good news is I was able to stay within 50-75ft. of the 7mile group this time (either I was the only 5 miler or they were behind me) until they split off into a different residential loop. After that group split it was a little harder knowing the pace I was running, but overall it was decent. :)

Jolt- Sorry to see that you had a painful run. I don't really have much advice, but to take it easy & try not to get discouraged. You will beat this.

[Jolt]

Well, the good news is going down stairs does not hurt today so I think the aggravation last night was pretty mild (plus I have been icing and taking Aleve just to be safe). Basically I am throwing everything at it that I can think of. I'm thinking it is a matter of stretching things and getting the glutes stronger (and maybe retraining myself to use them more) so they do their share of the work; I can feel that the left glutes don't seem to be activating as much as the right and I think that is why I have had the problem and why I still just feel "lopsided". Maybe some rollerblading (at a rink, of course) would help with that, along with the exercises I'm doing from PT. Looks like I need to put some junk in the trunk (which on me would be a good thing)! Tonight I will be swimming--one of the other lifeguards at the Y where I sometimes work is doing swim workouts twice a week for whoever wants to participate. It will be sort of like being on swim team again.

[Jolt]

Ouch!! Maybe I should stay off the indoor gym track...did you alternate directions, or was the whole run going one way?

[Crankin]

Hit the treadmill again today. 31 minutes, 2.54 miles including warm up. I was able to run consecutively for 5 minutes at 5.5, 4 minutes at 5.8 (twice), and 2 minutes at 6.0, with another minute at 6.0 after a walk interval. The walking was done at 4.2, some at a 3% incline. I was wiped... it's like I have never exercised a day in my life.
Then, I made the mistake of going to a "Core and More" class. I've been to this a couple of times, always with a different instructor. It's 30 minutes and I thought it was a good thing most of the things are done in a lying down position so the others can't really watch. Plus, it's right in the middle of the fitness center. Today's instructor used lots of props and did so many reps I wanted to kill her! The other students all looked older than me (60's) and in worse shape; I had to modify a few of the abs things because it hurts my neck to do abs work with my neck unsupported.
I feel fine now, knees and groin still OK with the running, but I will sleep well tonight. I am looking forward to spin class tomorrow as I know I won't feel like keeling over!

[Deborajen]

Syndirelah, I did the same thing a year and a half ago. It was the first time I'd run on the track and I did 6 miles. Took a break every 15 minutes to drink some water and shake my legs out but it wasn't enough. I know other people who run on the track all the time and don't seem to have problems - I guess not everyone can do it. :(

Deb

[OakLeaf]

Tempo run today. I hit the lap button at my turnaround point without thinking, so the GPS thought I wanted to start my cooldown and stopped monitoring my pace. So I finished the run as a HR tempo run, just keeping an eye on it, and as it turned out, it actually worked out pace-wise too. The distance wound up being a bit shorter than I wanted, but oh well. It felt like a good workout.

[Urlea]

Hit my goal of 20miles this week and beat it by .5 :)

Ran 8miles today and felt mostly fatigued during it making my pace slow. Not sure why. It wasn't a bad run, but not great either. Glad I got one last run in before Japan.

Figure I will take Monday off so that I'm not stiff for the 24hrs of travel we'll have between planes & trains Tuesday.

Keep up the running ladies!! :)

I'll be sure to post on my Japan runs when I get them in. (if I don't get to lost.)

[emily_in_nc]

I ran three times this week (normally I'm lucky to get two runs in). Two were on the treadmill, and one was a trail run as I was working from home and it was actually a warm January day - bliss! I got in about 10 miles total (each run was 3 to 3.5 miles). Unfortunately my left knee is barking a little today for the first time in ages (not really sure why, it was fine during all the runs and after them), so I am taking the weekend off from running and just doing trail walks. If my knee is pain-free, I'll try the treadmill again Monday at the gym.

[Tri Girl]

I'm just getting back to running after about 6 months off. I started marathon training last week and it's been going well.
BUT...on Friday, a kid at recess ran right into me sprinting as fast as he could (he's 11). He knocked me down and injured my knee... my bad knee that was injured 3 years ago and had finally healed. :mad: I'm icing and resting it, but it's terribly tender and sore. It's the outside of the left kneecap. Any advice on how to help it along?

[Crankin]

Well, a few years ago I had a large lump appear on my knee, with lots of pain, about 5 days after my very first bike crash. The ortho doc thought for sure I needed surgery for some terrible thing, but an MRI showed it was just a bruise, so he drained the blood that had built up. It felt very much like you described. Beside the icing, elevating, and Advil, I did a lot of gentle quadricep stretches. At first, I couldn't bend the knee very much and walking up and down stairs was painful, but the stretching helped a lot. After about a week it was much better and I was riding again after 2 weeks. It might take longer to be in "running' shape, though.

[kelownagirl]

Did an 'almost 5k" today. Still icey and snowy here so I'm running slooooowwwwwllllllyyyy...

[Tri Girl]

Thanks, Crankin. I'm hoping it's just bruised. Walking hurts so I know running will be out for a week or so. Hopefully the RICE therapy will work. I just got done having carpal tunnel surgery, so I'm not real fired up about going to another doc. :)

[OakLeaf]

Ouch TG, hope it's just bruised and that it heals up soon. :(

I did my longest ever run today, 7 miles. :D Plenty slow, but it felt fine even though I ran on mostly asphalt (wanted to get it done in the morning even though it was high tide). The concrete sidewalks didn't feel too good on my knee, but it was fine on the asphalt.

[Tri Girl]

Congrats on your longest run ever, Oakleaf. 7 miles is a loooong way on foot. Running on the beach sounds so nice, but it also sounds like a lot more friction than running on pavement.

[emily_in_nc]

Crap -- seems I overdid it a bit this week running three miles on rolling trails after doing nothing but walking over the holidays for a few weeks. I have a definite pain on every step above my left knee. DH said it was quadricep tendinitis, which I looked up online, and danged if it doesn't sound exactly like that. I've been icing like crazy today, but the web site I read says to take it easy for FOUR TO SIX WEEKS!!!! :mad: :( :mad: :( :mad: :(

Has anyone else had this? Does it really take that long to heal!? And if so, would putting my bike on the trainer and pedaling with minimal/no resistance be an alternative to running for aerobic activity in the meantime? I don't have access to a pool but I have to get some cardio!

Sigh..........

[Jolt]

Emily--

Sorry to hear you're hurting--what a bummer!! Along with what you're already doing, I'd check for trigger points in the quads if I were you. It's possible your pain could just be coming from something like that as opposed to a tendinitis; if that's the case you can most likely get rid of the pain yourself by massaging the trigger points a few times a day. Is there any swelling or redness in the area? That would be one indication that something really is inflamed. As for your question about the bike, I'm not sure about that. Also not totally sure as far as how long quadriceps tendinitis takes to heal; all I know is anything with a tendon takes a while to heal because they don't have much blood supply. Hope you feel better soon--I know how rotten it is to be injured (still working on coming back from mine and making sure it doesn't happen again)!!

[emily_in_nc]

Jolt - thanks so much for the reply. I am not sure exactly what you mean about trigger points. The "area" (for lack of a better word) is still hurting with every step today, though less than yesterday. I lifted weights in the gym today and avoided all quad exercises and cardio.

And no, there is no swelling or redness in the area, just pain on walking.

Thanks!
Emily

[OakLeaf]

I am not sure exactly what you mean about trigger points. Get a foam roller or a "Stick" and you won't need any more explanation. :rolleyes:

I'm serious. You will feel them. Trigger points in the quads are pretty difficult to self-massage with your thumbs just because the muscles are so large and the trigger points tend to be deep, but either of those is a good tool for getting at them.


- Oak, who can self massage the multiple trigger points in my calves just fine with the opposite knee :eek:

[Crankin]

Today was the day i was going to try out my new running skills outside; it's 30 F out and according to the forecast, we might not see that again for 10 days or so. On Sunday, as I was driving home from our snow shoe, I developed a sudden and throbbing pain in one of my bottom teeth. It stopped for awhile, only to return yesterday. I tried x country skiing yesterday AM, with the thought it might take my mind of the pain; no go. The skiing was great, but today I woke up with it hurting enough to call the dentist. I am going in tomorrow to see her, so today is a rest day, which I sort of need, because it's been 8 days since I had a day where I did nothing. I might try and go to the gym tomorrow before the appointment, but it's sort of making my whole face hurt.
Jolt, I got that sports conditioning book you mentioned. It's very thorough! I hope you're feeling better.
Emily, believe me, the foam roller works wonders! My son had one he had left from PT when he was racing. Something made me say, "keep that" when we moved a couple of years ago. I am glad I did.

[rocknrollgirl]

Emily,
Proceed very carefully. I overdid it last year at this time and ended up with tendonitis from hell for months and months and months.....

Taking a week off now will not sink the ship. Pushing through may cause you a long injury. Nip it now......

Ice, ice, ice.....stretch, and ice some more. Foam roller good, stick good.

I would not try to do anything until the pain goes away. You will survive without a few days of cardio. Trust me.....

PM me if you need any more info

Ruth..

Reigning Queen of All Things Tendonitis.....

[Jolt]

Well, today was better--no issues this workout. I went to the Y and ran 15 minutes on the treadmill, concentrating very hard on maintaining good form, and didn't have a problem (kept it to 15 minutes to be safe--focusing so much on keeping proper form is hard!). Then I did 15 minutes on one of the bikes, then ran barefoot around the track upstairs for a little more than 5 minutes. Actually, I didn't do most of it around the track--there were people walking counterclockwise and I am trying to do more clockwise to keep the stress off that left IT band and balance myself out, so I went down to this walkway that goes around above the gym and mostly ran there. Plus, I don't know what it is about that track (maybe just the fact that it's steeply banked which invites one to accelerate into the turns) but it makes me want to just fly! I was somewhat surprised the people on the track didn't comment on the fact I had no shoes on.

[emily_in_nc]

Get a foam roller or a "Stick" and you won't need any more explanation. :rolleyes:
I'm serious. You will feel them. Trigger points in the quads are pretty difficult to self-massage with your thumbs just because the muscles are so large and the trigger points tend to be deep, but either of those is a good tool for getting at them.

Interesting, thanks! My pain is NOT in my quad at all, though. It's *right* above the kneecap, at the closest point to the patella in the circled part of this picture:
http://www.itendonitis.com/quadriceps-tendonitis.html

I can press on it and feel the pain. Just wasn't sure if that was a "trigger point" or not. There is also a small, button-size point of pain right on the patella itself, slightly to the inside of my knee. Strange.

rnr, not to worry, I have been a complete slouch this week. Running is out of the question, and even walking other than casual walking around the office and parking lot (can't avoid that) doesn't feel good. I am still feeling pain on every step. I am icing when I can, taking ibuprofen, and just in general taking it easy. I have no plans to attempt running or even fitness walking until the pain is completely gone, and then stopping immediately if it flares back up.

I've had injuries before and realize I have to give it time to heal. I'm just mad at myself for ending up injured when I've been so careful. I just came back too quickly after the holidays without even realizing it.

I'm still doing upper body weights, Pilates, etc., but I hate not working my heart.... :( And I don't think this is just going to be a week -- I'm afraid I won't be able to do cardio for a month.

Thanks for the helpful support!

[OakLeaf]

Trigger points very often refer pain to the tendons associated with the muscle. VERY often. Actually, according to one of the standard references, the trigger points associated with pain at the quadriceps tendon (http://triggerpoints.net/hip.frame.htm) can be clear up near the hip on the rectus or the adductors; or in the middle part of the vastus medialis.

My new trigger point book (http://www.triggerpointbook.com/index.html), highly recommended by several TE'rs and quickly becoming one of my favorite books aka masochist toy. :rolleyes:

No, seriously, I didn't realize that the pain in my Achilles tendons that has plagued me for YEARS was coming from clear up in the big calf muscles... but it sure is going away now that I'm working on those trigger points.

[Aggie_Ama]

Went for a 2.4 mile run last night. I haven't ran since November when I came down with bronchitis, it felt refreshing. It is weird that I have lost weight but feel so out of shape. I was targeting a run I thought was in April but they moved it to March and I just realized DH has a mountain bike race. That stinks.

It is very deserted at the running path right now, kind of nice and kind of creepy. I made it at dusk last night but it was dark at the end of my run. The fire station keeps their doors closed since it is chilly and the kids are no longer playing football and baseball. Maybe I can get DH along when his cracked rib heals.