Running week 5/11 - 5/17

[Susan Otcenas]

Happy Monday!

Yesterday was a total rest day after Saturday's triathlon. But this morning, I was back on program. May is "8 mile month" for me in my preparation for October's half marathon. I mapped out an 8.35 mile run course, which I did this morning in 1:28. I walked for 1.5 minutes at the 55 minute mark to drink some water and eat a Gu. Other than that, I ran the entire time. Now that my runs are getting longer, I think I'm going to need that short walk break to make sure I can take in some calories. I have a Gu immediately before starting, but otherwise, its 8-10 hours after any other calories. Anyone know how much of your liver glycogen gets used up while you sleep? I'll need to go look that up...

Susan

[Crankin]

I went on a 4 mile trail run today, my first time running in the woods. I loved it, but I was very cautious about where I was planting my feet, so my time was much slower than my usual slow! I went to Estabrook Woods, which is a privately owned set of trails, about 3 miles from my house. Much of it is owned by Harvard and there's all kinds of ecological zones in there, birds, and just plain beautiful scenery. The main trail is the only trail I really feel comfortable mountain biking on, so that's where I ran. It's an out and back trail, with trail heads at both ends.
The way out is a minimal 1-2% grade most of the way. Mostly it's flat, but there are rock gardens and a stream crossing. And there is a new log down across the first mile of the trail. I did walk in a few spots where I thought I might lose my footing, but next time I will be able to pick up the pace. I did stop and rest for a minute at the turn around point.
As I got back, I was at 3.8 miles, so I decided to run past my car, along the grassy edge of the street. There was an older couple (70s-80s?) coming up a little hill on their bikes. They were riding old Raleighs and he was wearing a button down shirt and Dockers! He had to get off and walk. When I turned around, they were near my car and they asked me if I was going to run to Boston, since I was running faster than they were riding ;). I laughed my head off, since these are probably the only people who would say this to me.
I will definitely be doing this again. No blisters in my trail runners, which I have had for many years, but usually use them for local hiking.

[Veronica]

That sounds like a lovely place to run. I think I'd like trail running, but everywhere nearby has serious hills - it's where we mountain bike and no shade.

Veronica

[yellow]

Way to go Susan and Urlea and Indigoiis in last week's races! Who is racing this week??? SJCzar and anyone else?

Last week was one of those "wow" weeks for me. It was the biggest mileage I've completed in quite a while (59.5 miles) and at the end of the week I felt absolutely fabulous. It's spooky. I went for quality, not quantity, but the quantity was still above my target. Today is a rest day and then...the 2-week taper begins. :)

Crankin, one of the wonderful things about the trail running community (well, most of it) is that there isn't much discussion about pace. Also, walking (with purpose) is acceptable, as is stopping to rest/fuel/whatever. Your pace varies so much with terrain that keeping track of an average and comparing that to others' is kind of a moot point. I occasionally note my average pace as a gauge, but that's about it. I know there are lots of folks out there who love to run for speed, and there are some of them in the trail running world, but for the most part, it just doesn't matter. :D

[Jolt]

Crankin, congrats on the trail run! Beats the heck out of running on the roads, doesn't it? I did a trail run (well, run/walk, since I am pretty much starting from square one) today myself. It was definitely better than the last one. I am experimenting with running to music that is 180 bpm (or 90) to help me keep the proper stride rate. It does seem to help, although I may need to tinker a bit with my playlist and take out a couple of songs that seem to encourage stomping! I still need to concentrate on touching down lightly (and wearing the VFFs definitely helps in terms of feeling the difference!) though--the quick turnover helps but doesn't totally fix that issue. The good news is, no ITB pain--hopefully I'll be able to keep it that way!

[jesvetmed]

I got in 8.25 miles on Sunday evening! It was actually a really nice run -- not too much pain, and a decent time (for me :rolleyes:). Probably my best feeling run in a long time. And got it in just as a storm was rolling in , which was actually pretty cool as the winds picked up and the air changed.

[Crankin]

Thanks for the good words on the trail run. I plan to go again on Thursday, before I go on a ride with a friend who is a new and slower rider. I'll probably go back to the same place and add another little loop, which might get me to five miles. I am trying to think about other trails to run on, that won't be too rooty, etc.
And Veronica, yes, I have lots of great places to run or ride that are pretty much in walking distance from my house. That's why I love living here.

[kacie tri-ing]

Hello!

I got my x-ray last week, and it did not show any stress fractures in my hip:D:D

I got an mri this morning so the doctor could get more information, and I will find out this afternoon the diagnosis on my hip. I am really really really ready to be running again!!! I have kept up my training for the Kansas 70.3 in swimming and biking, but the diagnosis with decide for me what I can/will do with the running.

I saw a guy yesterday who does active release therapy, and I was amazed by how much looser my hip felt after working on areas totally different from my hip. Anyone else use that?

Cross your finger, good thought, and prayers that I don't have any beginnings of a fracture in my hip. If I don't, I can get back to my running pretty soon!!!!

Keep up the great running! I am loving reading everything still!

[Urlea]

Oh man, reading all your run reports really makes me want to get out there & run again!!!

The good news is that my legs seem to be repairing at a better rate than I expected considering how hard the marathon was on them. :D Thursday morning is the group run & I'm thinking I will try to run/walk 2-3miles if I can. Mostly walk. It'll be a lot of fun to exchange race experiences if nothing else!

Kacie- Glad to hear there are no stress fractures! I hope you are able to get some helpful info from the tests so that you can move forward. Will be thinking of/praying for you. I am really looking forward to hearing about your running journeys once you are able to start up again!

Yellow- What race are you tapering for? I seemed to have missed that.

[indigoiis]

I have not run at all yet this week as I am a train leader for bike to work which means I have to bike in from the halfway point each day... and sometimes back again. It's kind of cooking the legs.

Friday is Bike To Work Day where I will do the full 60 round trip... so I don't want to do too much before then (other than cycling.) So maybe this weekend...

[kacie tri-ing]

:D:D:DThe doctor just emailed me and said that he did nto see any stress fractures or stress reactions (be beginnings of a stress fracture). Now, he is sending it to the radiologist, just to make sure there is nothing there. The doc wants me to keep biking and swimming, but not running yet :mad: For some reason, I just wanted them to call me and tell me to do whatever I want to do :cool: yeah right, I know. He also wants me to do PT. Hopefully not for too long!!! I am ready to be running again!!!!

Thanks for the good thoughts and prayers :p It is really good news, and I am trying to be excited, but I am not yet thrilled because I am not totally cleared yet!

[Jolt]

:D:D:DThe doctor just emailed me and said that he did nto see any stress fractures or stress reactions (be beginnings of a stress fracture). Now, he is sending it to the radiologist, just to make sure there is nothing there. The doc wants me to keep biking and swimming, but not running yet :mad: For some reason, I just wanted them to call me and tell me to do whatever I want to do :cool: yeah right, I know. He also wants me to do PT. Hopefully not for too long!!! I am ready to be running again!!!!

Thanks for the good thoughts and prayers :p It is really good news, and I am trying to be excited, but I am not yet thrilled because I am not totally cleared yet!

Good news! Hopefully you'll be back to running again soon--I know how crummy it is to have to take time off!!

[spindizzy]

Yellow- nice mileage.

Kacie- fingers crossed there is nothing wrong.

Urlea- You take it easy and rest those legs. You have another big race to prepare for.

Me - I did speed work at the track. (800m, 600m, 400m, 200m, 100m) X4 at prescribed HR zones for each distance. I'll be lucky to get sleep tonight - my legs are fried!! Hot epsom salts bath with a cold shower :eek: chaser is on the agenda.

[jesvetmed]

Kacie: Sounds like great news. Heal fast!
Spindizzy: That sounds like one huge workout. Rest up after that one!

I skipped my run this morning, in lieu of cleaning up the house a little. Thought I'd get to it later -- didn't happen. I swam, but no run. Why don't I learn that I never "get to it later"?! Maybe I can squeeze it in tomorrow.

Heal up everyone!

[Susan Otcenas]

Tempo workout on the treadmill this morning.
1mi @ 5.5mph
4mi @ 5.9mph
1mi @ 5.5mph
.35mi walk to cool down
total elapsed time = 70 minutes

My legs are fried. After Saturday's triathlon, Monday's 8.35mi long run, yesterday's swim & today's tempo workout, my quads are definitely talking to me! Usually it's my calves that get tired first, but not this week.

Kacie - Maybe this is a no news is good news moment? It must be very frustrating though. Perhaps a few PT sessions will do the trick. I hope you're able to get out there soon!

jesvetmed - I have that problem with my Tuesday morning swim. I don't know why, but if there's one workout I bail on, it's the Tuesday morning swim. I always tell myself I'll do it in the evening, but truthfully, I only manage to accomplish that about 1/2 the time. Yesterday morning, sure enough, I bailed on the swim. Fortunately, I *did* manage to make it to the pool for an hour last night, so it worked out in the end.

[Jolt]

Yet another trail run/walk today, to enjoy the nice weather! I was out for about 1.5 hours but only 20 minutes or so was running (interspersed with walking breaks). Getting better but still some work to do!

[Urlea]

This morning was my first real post-marathon run. If felt so good to be out there again even though it was a brisk 35 degrees! I kept with the 3miler group most of whom had run the full marathon so our pace was nice & slow. Despite wanting to run the whole 3mi. with them I fell back about 1/2 way through to start giving myself walk breaks.

Like you said Spindizzy I do have another big race coming up & need to train smart in the limited time I have left.

My legs have been recovering surprisingly well. So I'm really encouraged by that. :D Woohoo, I can run again!!!

Overall I'm just excited to get back to training in general. Swimming & a short easy spin on one of the trainers @ the gym felt decent yesterday. I think next week I will feel confident enough to start training on the road-bike again. Right now I'm worried my quads will give out on me while I'm locked into my pedals.

Anyway...Keep running ladies!! Way to go on the speedwork!

[Crankin]

I went trail running again today; it was not my best run, but I forced myself to go. Of course the rain predicted to start tonight started as soon as I opened my front door, to put my Garmin out to synch up. I decided to go anyway, since I figured once i was in the woods, I would be protected a bit. Plus, it's about 10 degrees warmer than my last rainy run.
My lower back/hip is getting progressively stiffer as I run longer distances and my left neck is wacked out, too. I have an appt. Monday to see my rheumatologist, who has pretty much decided I don't have Fibromyalgia. Well, my goal is to get a scrip for PT and to avoid telling him I've been running:rolleyes:. He will yell at me, as he's a slightly overweight guy my age, who is a cyclist. And he tells me to swim or "ride 5 miles." Since I can barely swim that's not going to happen.
Anyway, the run was slow and I felt stiff all over, although I have found going to yoga before running helps me immensely. All was fine until I was about 3/4 the way down the out part of the out and back. I hit a rock straight on and went flying, landing splayed out in the middle of the trail! Thankfully, no real damage. My left knee has some reddish abrasions, but arnica should take care of that. After I made sure no one saw me (it was empty), I continued on to the end, rested at the turn around for a couple of minutes and headed back. I didn't do the extra loop I intended to do, but I felt better on the way back. I ended up running 3.5 miles, at an 11:50 pace, about 1:20 slower than my last run on the road. I did walk again on the rock gardens, etc and took a few more walking breaks than normal.
I probably won't run again until Sunday or Monday; will be riding tomorrow and Saturday.

[yellow]

Crankin, it takes me at least 30 minutes to warm up. I know that it takes other runners far more talented than I at least that much time as well. Go easy on yourself. Walk more if you need or want to. Remember to keep it positive and fun!

Urlea, it's a 50k here in Utah. It's the first year for this event. I'm looking forward to it as it's in an area that is not normally open to the public. I just hope it isn't 90F. Could be based on the pattern we're looking at for the next week. :eek: If so, well, it'll be a nice, long hike (although there is a time limit...)

I had a 2-hour beat me up massage today during which she worked only on my legs and hips. Could have gone another hour on my calves alone. OK, I exaggerate. But they are really inflexible these days. I'm blaming it on jumping rope and box jumps. We'll see how they feel on my long run tomorrow.

[Crankin]

Yellow, you reminded me that next week I am going to schedule a massage at the massage therapy school that I discovered is 3 miles from my house! It's only 25.00 for a student to do the massage, but, something is better than nothing.
I actually feel less stiff today. I don't know if it's the yoga or the run. My hamstrings are killing me, though. I guess the 30 mile ride I am doing later will work that out!

[SJCzar]

Thurs. was my 5 mile tempo day. The last run before Sunday's HM. Very enjoyable. Maybe I can almost start to think of myself as a runner (although a slow one).

My daughter, the super swimmer in the family, has been making sure I get to the YMCA and swim laps. We went last night and again this morning. I was satisfied to just do my 400 meters and another 100 with the kickboard and head to the hot tub but she wouldn't let me get away with that. 3 more laps before I could hit the tub. I made the mistake of saying that since I take less breaks, and we get done sooner, we could sleep in a little later next time. Oh no way - she told me that it just means that we'll get there early still but I'll just have to swim more laps. Wait ... who's the parent here and who's the child? I guess at least I'll feel more prepared when that first sprint tri of the season rolls around next month.

I'm very excited about the weekend's events. I'm going to a few pre-race talks on Sat., pasta dinner, and then hopefully a good night's sleep at the hotel. There were some bad days while training where I thought I'd never be able to run 13 miles but surprisingly now I feel fairly well prepared. We're even bringing our mountain bikes along with the hope that we'll have enough energy afterwards to go do a few loops on the local area trail. Sounds like a good idea in theory but .... we'll see.

[Jolt]

I had what started out as a pretty good run today, until I tripped on a rock and went sprawling in the dirt. Oops. I found out in that incident that my homemade herbal bug repellent concoction is a dirt magnet! Then later, walking back along the trail, I almost stepped on a snake--at a glance it just looked like another root and then it wiggled, and I realized it was a garter snake in the middle of the trail (and it slithered off to avoid getting stepped on). Good thing I'm not afraid of snakes or I would have flipped out!

[yellow]

SJCzar: have a great race! :D

[roadie gal]

I've been afraid to post about running because I thought I'd jinx myself. But I've actually been able to run for about 3 weeks without an injury!!

I think I *may* have solved the problem. I've been trying to run more forward on my feet. I'd read about Chi running and Evolution running and thought I'd try it. But I had to do it on my own since there aren't any classes or instructors within 100 miles of me. I guess I was too far forward... or something... because I've been getting injured since I've been doing it. So I moved my weight back a bit. I'm not heel striking like I was, but I am letting my heel hit the ground. And I'm running pain free!

Yesterday I ran for 40 minutes on the road without a hitch. Yay!

[spindizzy]

And I'm running pain free! Yay!

Yippee!

It is hard to change your foot strike. I thought I was striking mid-foot until I studied some of the pictures from my last race. Changing my foot strike has kept me running knee-pain free for a couple of years.

Good for you for doing it on your own!

[Jolt]

I've been afraid to post about running because I thought I'd jinx myself. But I've actually been able to run for about 3 weeks without an injury!!

I think I *may* have solved the problem. I've been trying to run more forward on my feet. I'd read about Chi running and Evolution running and thought I'd try it. But I had to do it on my own since there aren't any classes or instructors within 100 miles of me. I guess I was too far forward... or something... because I've been getting injured since I've been doing it. So I moved my weight back a bit. I'm not heel striking like I was, but I am letting my heel hit the ground. And I'm running pain free!

Yesterday I ran for 40 minutes on the road without a hitch. Yay!

Excellent! I hear you on trying to work on form without any kind of coaching etc.--it's hard! As far as the foot strike, I'm pretty sure you're supposed to let your heel touch--the fore/midfoot comes down first and then the heel touches down lightly (at least that's what I have been doing). It just shouldn't hit hard. BTW, how is Evolution Running? Is it worth getting the DVD? I heard about it and was looking at the website and it looked pretty good.

[roadie gal]

Excellent! I hear you on trying to work on form without any kind of coaching etc.--it's hard! As far as the foot strike, I'm pretty sure you're supposed to let your heel touch--the fore/midfoot comes down first and then the heel touches down lightly (at least that's what I have been doing). It just shouldn't hit hard. BTW, how is Evolution Running? Is it worth getting the DVD? I heard about it and was looking at the website and it looked pretty good.

I got the DVD. I think it's more helpful watching it than trying to read about it. The idea of landing fore/midfoot does make sense.

[kacie tri-ing]

Ok, I am posting carefully (don't want to jinx it!)...I ran a mile without pain:p

I am going to PT and to see the guy who does ART again this week....hopefully I will be able to slowly add to my miles again (still doing plenty of miles in the water and on the bike).

I have totally decided to let go of the Kansas 70.3 (unless someone wants to do a relay with me...takers...takers??), and look forward to the 70.3 right here in GA in september. I am settled with that idea now, even though it doesn't make me happy....

I am just happy to have run a mile without pain!!

Can't wait to hear about races/runs from this weekend!

[divingbiker]

Did my second-ever 5K this morning, and improved my time by 30 seconds. Still slow as molasses in January, but I managed a sub-12 minute/mile pace this time.

I just love the environment of races, and am going to try to do at least one each month into the fall.

[skhill]

I'm so excited!!! Ran 55 minutes this morning; that's a new longest for me (but I haven't figured out the distance yet). And I felt great afterwards, until about half-way through mass later this morning when my stomach started growling (I did eat...) and my calf started cramping (damn kneelers).

The other cool thing today was that I finally got up the gumption to run in the slum just to my south. At 6 am, the prostitution market is shut down for the morning, thankfully, and I only encoutered 2 falling-down drunks... Still, I'm thinking of getting some pepper spray if I decide to run there often....

[OakLeaf]

Yeesh, I have been such a slug this week. :(

Honestly I might not have run today if DH hadn't woken up two hours after I'd had breakfast, and decided to fix us a mess of blueberry pancakes. :p With those in my belly, I had to run.

Did the same loop I did last week, 8.3 miles, unbelievably I ran it a little bit faster @ 10:18.

The trouble with depression is that the disorder itself makes it so hard to do what I know I need to do to get through it. :( Great runs all you gals and good to hear the recovery's going well. Thanks for the inspiration. :o

[SJCzar]

My half-marathon on Sunday was really fun. I faithfully followed a 16 week training program leading up to the race and I think that really gave me the confidence to go into the event feeling totally prepared.

There was close to a total 10,000 runners doing the marathon, half-marathon, and a 5K (which started a half hour earlier). Because of the amount of runners the pace was a bit slow going out for the first mile or so but after that people seemed to be able to get into their zone.

The spectators in Green Bay were really enthusiastic. They were very supportive with their signs, words of encouragement to all the runners, boom boxes blaring upbeat music, and bands along the way. The event was very well organized and there were plenty of rest stops.

I made all my goals. First - enjoy every minute of it. Second - don't walk at all (except for while drinking at the rest stops - I have not perfected drinking while running yet). Lastly - keep the overall pace under 11 minute miles. I had to keep slowing myself down because I was running faster and was afraid I would wear myself out for the last few miles. I never did feel too tired out so I probably could have run a bit faster but I was more concerned about having fun and ending the race on a positive note. I really wanted to be able to think of it as my favorite race ever - which it was. It was much easier to stay motivated for 13.1 slower miles then it has ever been for me for a faster paced 5 K run.

One of the coolest features of the race was being able to run through the player's tunnel out into Lambeau Field to take a lap around the track. The sound system was cranking and the stands were filled with people. After that it was back outside the stadium to the finish line in the parking lot.

Now that the half-marathon was such a postive experience my running buddy and I are already thinking about training for a full marathon in the fall .... but perhaps that's just the after-glow of a fabulous day and the reality of the commitment of that many miles will sink in first.