Running 11/22/09 - 11/28/09

[indigoiis]

HI! I raced my trail run today - 8 miles - I did it in 1:20. I am very happy with this time. It was a hard race despite the nice weather and the fairly flat course... I just need to work on my cardio so I can get more comfortable with pushing myself. I also saw two girls in VFFs and wished I had mine. Went up to my knees in mud at one point. I was tired by mile six and my knees were killing me. The last half mile is on pavement and I just cruised, but the whole time was heavy breathing. That was discouraging. Then I saw the clock and realized I was doing okay. The lady behind me passed me in the chute. She had been behind me the whole run! HEY!

A fun run, a great trail, and definitely taught me that there are some things I need to work on. And next year, I'll race it in the VFFs. Acorns be damned!

Anyone else race today?

[redrhodie]

Way to go, Indi!

[OakLeaf]

Yay Indi! That's a great pace on the trail!

I blew off my run again today in favor of yard work. :( Tomorrow, I swear.

[Jolt]

Nice race Indi! Wish I could have been there racing instead of cooped up inside at work on such a nice day...

[katluvr]

Congrats Indi! Great race! 1:20 on a trail run--you go girl!!

So Sunday was my 12 miler. Haven't hit this distance since Feb of this year (last half marathon). I did all the reading about not just doing a long slow distance, but work on running some at race pace. My last coach had me increase my pace as I ran. However, Sunday was about getting the mileage. I felt OK considering how sluggish I have been this week. Usually 6 - 9 miles are my tough miles and once I get to 9...then I just get back into a good rhythm. Not necessarily the case this time.
Overall it was OK. I had a few moments when I pushed to pick up the pace.
My overall avg pace was 11:16. That is 1 minute slower that my goal MP. That being said, that is where I wanted to be for this run. Next Sunday is just 10 miles AND d/t the holidays I am switching runs around so I'll have "rest" day on Sat. Maybe w/ fresher legs I can push more. So I'll plan to do the latter miles closer to goal MP.

Did the standing in pool post run. Pool temp is in the 70's. NOrmally I would never get in it. But it does feel good and I think it is helping!

Oh did I say it was MUGGY and warm for a Nov. run! Waiting on "cool" front to move in....so stuck w/ humidity! That is Florida for ya!

Happy running week!
kaci...good luck on your 1/2 marathon on Turkey Day. I, myself, am just doing at 5K Turkey Trot (and trotting is what I'll be doing, no real running!:D)

[kacie tri-ing]

hehehe trotting is fun too! I am excited, mostly because it is just a fun event. Expo is wednesday, and those are always fun to look at all of the great stuff!

I only have one run left this week, and it is an easy 5 miler.

Congrats on the trail race! I love trail races!! Your time was great too!

[OakLeaf]

Last week I said it was good to be in mileage building mode again.

Then I had to start doing it. :eek::rolleyes: I finally realized this morning that I'd been slacking off because I was actually scared to try 14 miles in the hills. Time to just put on my shoes and go.

14.1 mostly in a light drizzle, with anywhere from 1750 to 2300 feet of climbing. Even ridewithgps, which seems generally pretty darn accurate but tends to smooth out the steepest hills, credited me with a max grade of 21.9%, and there were several hills nearly as steep. :eek::eek: In keeping with my plan to slow the pace of my long runs, I averaged 11:35 and just cruised up the hills rather than trying to attack them.

I've actually been doing well with my new gel formula of 1 part blackstrap molasses to 3 parts barley malt syrup, plus a pinch of sea salt and water to dilute it enough to flow. Today was I think the fourth time I've tried that formula and it's working well. As the runs get longer, I might get some Endurolytes powder just for some extra calcium and magnesium. I almost pulled apart one of my calcium/magnesium capsules and threw it in this morning, but I was afraid it would be really chalky tasting.

I did something to my right thigh cycling on Saturday - feels like a mild strain of the vastus intermedialis near the proximal head. It really didn't bother me running, but when I went to stretch afterward, yikes! Slathered on the Traumeel and hoping for the best.

[Veronica]

My knee is finally beginning to heal. It's been 4 weeks since I messed it up on my trail run. I did 2 miles on the treadmill today before my trainer session and actually jogged some - 1 minute intervals only, at a really easy pace. But I'll take it.

January 3 I start my training plan for my next 70.3. For a while I was concerned I would not be healed up. But now I'm starting to see the light at the end of the tunnel.

Veronica

[colby]

Great race, indi! :D And great progress, everyone. :)

I did 8 or 9 miles yesterday, my plan called for 10 at marathon pace but I was in Seattle for the MLS Cup and we had planned to walk around the city so I shortened it to the 8 or so. The treadmill only let me do 60 minutes, so I had to remember where I left off and start again. I did not go any slower than a 10 minute mile except to eat and drink, which I can do when I'm running on pavement but do NOT like to do on a treadmill. The first 5 miles were at 9:10, the last 3-4 miles closer to 10 - I am not acclimated to indoor running temperature and felt very hot (heart rate was also high for that pace). It felt surprisingly short.

And now we count down.... :)

[indigoiis]

Oak, wow! 14 miles on hills! I bet you got into that nice groove, too, where time gets syrupy and the brain chatter gets quiet and you just flow. Well, I hope you did anyway. ;)

Veronica - My knees killed after my trail race Sunday. I took Monday off and now they feel better. I may run today - do you think I should hold off? They are not hurting right now (but of course I am at my desk.) Hmmm...

Colby - yay! Pre-race excitement!

[Veronica]

Veronica - My knees killed after my trail race Sunday. I took Monday off and now they feel better. I may run today - do you think I should hold off? They are not hurting right now (but of course I am at my desk.) Hmmm...


Take it easy and see how it goes.

I had all sorts of issues after my run. My quad was really tight just above my knee so that it hurt to squat down or cross my legs for yoga. Inside under my patella would swell up and be sore to the touch. When I tried to run it would feel like my bones were all colliding and I would have a sharp shooting pain... not pretty. It would hurt so badly at night it would wake me up. I think running down long 25% grades was not wise... but the race really made me feel good about my ability as a runner and gave me some confidence, so I'm still I glad I did it, even though it's been four weeks...

I haven't been to the doc, so I don't know what I did to it. I suspect that it was more than one injury. But it's responding to rest, ice and elevation.


Veronica

[katluvr]

I got a headlamp to help me with my "in the dark" running.
Even thougth I am in a "urban" neighborhood w/ street lights, it gets very dark and people drive like crazy!

[katluvr]

Ok, so just 5 minutes ago I was outside and it is about 78, very overcast and muggy as all get out! No breeze. I was already thinking--ick, not fun to run in this evening. So now it is raining (it has been forcasted but in FL ya never know!). So I don't want to try and reshuffle this run, as I have already shuffled things d/t the holiday and travel and all.
So if I decided to not run and cross train by putting the bike on the trainer...would an hour on the trainer be worth while? Or do I bite the bullet and take my chnages and run--possibly in the rain? (It may even stop by the time I get home).
K

[indigoiis]

Kat, I did the same thing at lunch - it is raw and cold here, overcast with a little rain - I just thought to myself that one more rest day will not hurt me. I did a half hour of core exercizes this morning and that's that. I'll run tomorrow.

I think it's okay to do the bike on the trainer. Or go for a walk. Or do some pushups, or carry lots of laundry up and down the stairs, or put some music on and dance!

[katluvr]

I DID go to gym and work out today...so that counts.

I like the idea of "dancing" I could even do that w/ wine!

Actually it is only 4 PM here and VERY dark....like it is nightime. Much darker than normal this time of night. I'll do something! I'll just have to be creative on getting the mileage in. (Add a mile here or there!)

My bike has not been on the trainer for a while, maybe it is time to get reacquainted!

I just posted this then looked out...it is pouring rain now! Bummer!

[Veronica]

I actually kind of like to run in the rain if I'm dressed appropriately - makes me feel tough. :cool:

Veronica

[zoom-zoom]

I'm new to cycling, but have been running for almost 4 years. Today I marked 1700 miles run in 2009. My goal for the year is 1750, but 1800 will probably be closer to my actual mileage--woot!

Next year I'm scaling back on the running, but with the cycling I don't think I will notice. I'd kind of like to do 1500 miles of each...but as much as I am loving the bike, it may end up being closer to 1200 on foot and 1800 in the saddle. :D

[katluvr]

Zoom---that is awesome!
I never really have tracked my yearly totals. But I plan to really see how much training I do for my marathon...add up the total miles and hours just to see the accomplishment.
Of course it will be no where close to yours!

[Jolt]

I actually kind of like to run in the rain if I'm dressed appropriately - makes me feel tough. :cool:

Veronica

Same here--sometimes that's kind of fun, especially on a trail. Today's run was half an hour around the neighborhood--it wasn't raining, but it was wet since it rained earlier. Mid-40s temps and wetness are not a good combination for wearing VFFs, even the neoprene bootie version with Injinji socks. However, I need to figure out something different for the Teva water shoes for colder weather--they slide around on my feet too much with just the one pair of socks, and it throws me off a little.

[colby]

Sigh... coming down with something, so I slept in rather than doing my 8 miles today, then had to take my doggie to the vet for some bump removal and x-rays so it was too late by the time I got done. Packed up my stuff to run at work but I felt kind of crappy all day, so I decided to just let the body rest rather than risk it. Tomorrow is supposed to be a day off, but I may do at least 3 miles just to keep moving if I don't feel like doing all 8. Thursday 6 miles, which should be totally doable.

Still counting down... whatever this is is all in my sinuses, so I think it'll be gone within the next day or so.

[katluvr]

Colby...rest! And feel better soon.

So I DID run after all. By the time I got home the rain had stopped and it was actually a bit cooler (so LOW 70's).
I was afraid ti would rain so went out withou iPod, Garmin and wore older shoes (the ones I just replaced).
4 miles done. No rain. Took me about the usual time.

Now today is another story...lots o' rain in forcast, we shall see!

K

[indigoiis]

uuuuuuuuuuugggghhhhh SO hard to get out of bed in the morning these days, right? Well last night I put out a top and leggings at the foot of my bed so I would have no excuses, and when five o'clock rang, I thought, "What does a fireman do?" (I don't know why this works but it does) and I got up and got dressed and got out.

It was lightly misting, my knees didn't hurt, and I did 3.8 miles. I feel great right now. How do I remember to do this all the time? Sigh. WHY IS IT SO HARD TO GET UP AND GET OUT? LOL. :D

[indigoiis]

Is anyone doing the Hyannis marathon, half or 10K? I just signed up for the half. 02/28/10 http://www.hyannismarathon.com/

[colby]

uuuuuuuuuuugggghhhhh SO hard to get out of bed in the morning these days, right? Well last night I put out a top and leggings at the foot of my bed so I would have no excuses, and when five o'clock rang, I thought, "What does a fireman do?" (I don't know why this works but it does) and I got up and got dressed and got out.

That's awesome. What does a fireman do. I am SO going to remember that. :D

[divingbiker]

Did a 5k turket trot in DC this morning. And I did my best ever, even in the crowd!

34:09, 10:53/mile. This is my first time to average under 11 minutes/mile. Very happy!:D:D:D

Then I rode my bike home, so I've burned 1200 calories today, which will help offset Thanksgiving dinner.:D

[OakLeaf]

Great job DB! I'm jealous.

My quad is healing very nicely, but not so well that I thought it would be a good idea to race today. So, no turkey trot for me (no turkey, either ;)), but an easy jog tomorrow. A firefighter would've ignored a mild muscle strain I'm sure, but oh well. :p

Happy Thanksgiving everyone!

[colby]

Did a 5k turket trot in DC this morning. And I did my best ever, even in the crowd!

34:09, 10:53/mile. This is my first time to average under 11 minutes/mile. Very happy!:D:D:D

Then I rode my bike home, so I've burned 1200 calories today, which will help offset Thanksgiving dinner.:D

Nice job!! :D Happy Thanksgiving indeed!

Walked the dog in a 1.5 mile loop, then ran my 6 miles at around a 9 minute pace - I didn't really watch the clock, but it felt right. My brother followed on bike ;) This is the last run until Sunday, but I'll be doing a fair bit of city walking the next couple days.

Enjoyed the burned calories in field roast, stuffing, yams, mashed potatoes, carrots, mushroom sauce, a dinner roll, and small piece of pecan pie. Nom nom nom!

[roadie gal]

Congrats to all of you who did hilly, long runs!

Yesterday I did 6.5 miles with a bunch of hills around my neighborhood. The roads are kind of tricky right now, with patches of ice and the sand that they put down during the last storm. I had to tippy-toe down a couple of dicey spots. But overall it was a nice run.

[OakLeaf]

In recent years, first snows have been a dismal affair, just enough to turn the skies grey and everything else into a mucky mess.

So it was a treat to wake up this morning to light flurries that were actually sticking. I've whined and complained plenty here about not being a morning runner, but it was just so beautiful that I knew I had to get out in it before it warmed up and everything turned into a mucky mess.

My leg is still healing - I'm icing it right now, which is saying a lot since I'm not a big fan of ice - but I really needed a run after three days on my butt and everything I ate yesterday, so I just took it easy for 4.5 miles.

I'm just so grateful I got to run in such beautiful snow today. :)

[kacie tri-ing]

Congrats on your 5K diving biker! Heal up everyone hurting!

I ran the Atlanta half marathon yesterday. Last year, my time was 2:20, and this year I was 1:53!!!! I feel like I am having one of those "running breakthroughs." I feel like I am coming back from my last injury stronger and better prepared to really be faster! Yippie! I still giddy from yesterday!!!!!

[OakLeaf]

Wow, way to go Kacie! Looking forward to a full race report!

[divingbiker]

Wow, Kacie, fantastic!

I can't believe I did this, but I just signed up for a 10K in March that guarantees finishers a spot in the Marine Corps Marathon next October (it sells out fast).

Still lots of time to back out, but right now, that's the goal.

Oh no, what am I thinking?!:confused::rolleyes:

[pfunk12]

I never post here because I never run :). But I ran today. This is huge for me because I have back problems and since September of 2008, I have probably run 10 miles - total. But today was one of those days where I really couldn't justify getting on a bike. I'm leaving in a few hours on a trip to Mali and I was busy getting ready so I thought - why not go for a short run, de-stress, and see how it goes? I have no idea how far it was (it was NOT far :)) but I ran for 25 minutes. IT WAS SO HARD :D. I can bike for 60, 80, 100 miles...but running is difficult. You should all be proud of yourselves for pounding the pavement or hitting the trails like you do!

[Becky]

DH and I were at my parents for Thanksgiving. They live in a somewhat rural area, with lots of narrow shoulder-less roads, so I drove to the local Masonic campus to run. It was in the high 40s and misty and foggy- absolutely beautiful!

A great location, nice weather- it should have been the perfect run. Unfortunately, I just couldn't hold onto good form and find a smooth rhythm :( Only did 2 miles before my hip and knee gave up. I ran the last 50 yards back to the car in my stocking feet, and it actually felt better than running in shoes.

I'm trying to remind myself that there's no such thing as a bad run, just a learning experience. I will definitely run there again though. 6 miles of paved trails, lightly traveled roads, and beautifully-manicured grounds.

[kacie tri-ing]

Ok--race report from the Atlanta Half Marathon :D

Woke up bright and early, and DH brought me to the chilly starting line.

Last year, I ran this race with a friend as I was training for my marathon. I remember how sore my legs were from longer runs the week before. It was her big race, so I ran with her and had a great time. We finished in 2:20.

This year, I had no time goals, though I was tempting myself to break 2 hours. I knew my running was improved, but I didn't know how much. My coach decided not to give me a time goal, but just to run how I felt.

This course is a little deceptive if you don't know it. The first six miles are a net downhill (even though it is rolling), and the last half is all net uphill (though still some rolling). Many a good runner friend has had a hard time with the last half of this race, because you are already tired when you start the trek back up.

I started the race feeling pretty good. I was averaging under 9 minute miles (which is faster than I had intended). I kept looking at my watch and telling myself to slow down, but I was feeling so good. I kept reminding myself of the last half of the race, but I just couldn't make myself slow down. I brought an apple cinnamon hammer gel and a vanilla gingerbread gu with me. They were fun flavors to convince myself that I was celebrating thanksgiving while running!

So the last half of the race comes along, and I just pushed my way up the hills. I slowed down a tiny bit, but my pace ended up around 8:40 per mile (ish). I had a few pangs in my achilles which slowed me down some, but I never felt like I was struggling too much.

I am just so surprised with how much I have improved. I never even imagined running a mile in under 10 minutes, let alone a half marathon!!

I have been pretty sore the past couple of days, and I have asked very little of my poor legs. I will try out a run/walk today to see how they feel, and a ride tomorrow.

I saw my coach yesterday, and he was incredibly excited. I must say that I think that losing weight has helped me speed up. Less to carry up these hills! All in all, I finished with 1:53: Ok--I am trying to attach some pictures! The first is pre-race excitement, and the last ones are by the olympic rings after the race.

[Veronica]

Awesome job! What great improvement.

Veronica

[colby]

Wow, Kacie, that's so awesome!! Congratulations, you should go celebrate. That's huge! :D And inspiring, as I count down to race day... 21 hours ;) Finishing fighting off some crud that I hope doesn't slow me down.

[OakLeaf]

Great job Kacie! And good luck Colby!

[kacie tri-ing]

Wow, Kacie, that's so awesome!! Congratulations, you should go celebrate. That's huge! :D And inspiring, as I count down to race day... 21 hours ;) Finishing fighting off some crud that I hope doesn't slow me down.

Go Colby!!!! Sometimes that "crud" makes you slow down long enough to be really rested for race day. I can't wait to hear about it!!!

[zoom-zoom]

That's awesome. What does a fireman do. I am SO going to remember that. :D

Me too! :D

Kudos to all who were good about their workouts this weekend. Me...not so much. Visited my brother out-of-state and we couldn't work up the mojo to go out on Thanksgiving day...it was dreary, cold, and windy as heck. Yesterday we puttered along for 3.4 miles. I don't like running in his subdivision. It's house after house after house...they all look the same. No trees. I much prefer running in my little BFE community with trees and a variety of buildings of all ages and architectural styles.

[zoom-zoom]

Oh, and holy moly, Kacie...that is a HUGE PR! :eek: VERY nice! :D

[tribogota]

calf muscle injury, right leg, on and off for last 2 months, so coach said no running until january, not sure how I feel about that.:o

[Deborajen]

Reading everyone's reports is so inspiring! Congratulations Kacie! That's an incredible improvement. What is it about races - you look at your watch and tell yourself to slow down, but you just speed up? The body just does what it wants to - and what it's trained to do, and what it's capable of.-- Good luck, Colby. Show that crud who's boss.

Well, I did a 5-mile easy run. I'm working on 5 or 6 miles or less distances and trying to work on my Chi technique and will just see what I can do with that over the winter months. Belly breathing is still the toughest, but it helps.

[Becky]

Well, I did a 5-mile easy run. I'm working on 5 or 6 miles or less distances and trying to work on my Chi technique and will just see what I can do with that over the winter months. Belly breathing is still the toughest, but it helps.

I'm happy to see another Chi Runner here! I've been working on it for about a month now, trying to find the solution to some nagging IT band issues in my left leg. It seems to be helping, although I still have some pain. Too much too soon? Who knows....

I did ~3.3 trail miles today, and only had hip pain during the last 15 minutes, so I guess that's an improvement :o

[colby]

Hey Team TE Runners,

Thought I'd check in. I didn't fight off the crud in time. Chased the 4 hour pacer for 11 miles, then couldn't get my heart rate or head to feel safe so I slowed down and raced my own race - my head still hurts an hour after the race, and I really think had I kept pushing I might have actually passed out. Finished riiiight around 4:30, which was my A goal anyway! The 9 minute pace felt really good, it was a little frustrating that my head and heart disagreed.

Next time ;)

[OakLeaf]

Way to go Colby! Good job listening to your body... and great time anyway, wow! Hope you feel better soon.

[jesvetmed]

Congratulations Kacie and Colby!
Smart choice, Colby -- sounds like if you'd pushed it you likely woulndn't have finished. 9 minutes is something to be proud of! (At least for me! ;))

[Urlea]

Last week was the first week in nearly a year that I had to take the entire 7days off from training. Was sick in bed with 100.7 fever, headache & after going to the Dr. to get some help I got pretty ill from side-effects of the prescription given. Needless to say it wasn't fun. Thankfully I am back to normal now and ready to log some miles!

My running buddy called me on her way to the LRS to tell me that she was ready for some new shoes. I figured with winter coming on the trail shoes I had been delaying getting might be on sale so I asked her to look while she was there to see if they were. Turns out I was right, I am now the proud owner of green Mizuno that only cost me $47! I've probably run over 100 miles of very muddy/wet trail in my standard Mizunos, so I am excited to try actual trail shoes out... once I've caught up with the work I wasn't able to do over the holiday.

Nice job getting your miles in last week, ladies! Colby & KC those are impressive results at your races!!! Well done! :D

[Jolt]

I'm happy to see another Chi Runner here! I've been working on it for about a month now, trying to find the solution to some nagging IT band issues in my left leg. It seems to be helping, although I still have some pain. Too much too soon? Who knows....

I did ~3.3 trail miles today, and only had hip pain during the last 15 minutes, so I guess that's an improvement :o

Are you using a foam roller on your IT band area? Sometimes what you think is IT band pain is really coming from trigger points in your outer quads (vastus lateralis). If you use the foam roller and it hurts, that means you have trigger points that are at least part of your problem. Check your TFL (tensor fasciae latae, muscle on the outside front of your hip) as well--trigger points there can make your hip hurt and can make your IT band tight since the TFL is the major muscle that pulls on the IT band. A big high-bounce ball is good for rollling out trigger points there.

[Becky]

Are you using a foam roller on your IT band area?

Oh heck yes! IT band, TFL, vasti lateralis and medialis, glutes, and even the hip flexor. I'm definitely finding trigger points all over my upper left leg. I've also "borrowed" the dog's rubber ball for massage work, much to his dismay ;)

I love the foam roller, but I think I need something firmer. Has anyone tried the Grid (http://store.tptherapy.com/The_Grid_Revolutionary_Foam_Roller_p/tpt-grd.htm)? I sent it to DH as a Christmas idea :D

[OakLeaf]

I love the foam roller, but I think I need something firmer.

FIRMER??? :eek::eek::eek: omg...

How about a steel rod? Cast concrete?

[Becky]

FIRMER??? :eek::eek::eek: omg...

How about a steel rod? Cast concrete?

LOL! No, I'm not *that* into pain :D However, I can feel that my ~2 month old roller is breaking down already, and there are some spots (about halfway up the outside of my thigh, but to the inside of the IT band) that it's not releasing. I guess they're either too deep or too tight for the roller :confused: So I've been looking around to see what else is out there, and that Grid thingy caught my eye.

By the way, how cool is this? :) http://www.gwc.maricopa.edu/class/bio201/muscle/leg1.htm

[OakLeaf]

Oh, that's WAY cool! Thanks for the link!

All it needs is a set of cutaways for the deep muscles (says the gal who's about 98% sure it's her vastus intermedialis that's nearly healed, but still has no idea how she strained it...).

But I'm definitely going to spend some time exploring that site's other anatomy tutorials (link at the bottom of the page).

[katluvr]

I am way behind on posting. VERY busy weekend and so far busy at work (darn it!)

Turkey Trot: Plan was to walk/run with friends. But one friend was not feeling very well so they planned to walk. I could not justify sacraficing 3 miles of training for a walk. So they said--go on. And I did! So weaving in and out of the crowd and continuously passing folks resulted in a 30:36 finish time. Not to shabby. I was very pleased w/ my time.

On Friday I did an 8 mile run. I was at my folks. They are more central FL so I had some rolling hills in the neighborhood. So it was cool and a bit hilly adn I had a great run. Smidge under an 11 min mile. So that is still in my training ranged.

Kaci---awesome job to finish under 2 hours. (My dream!!)
Colby--so sorry you had the crud. I know you would of had an even more awesome finish. But even sick you make your "goal".

Off to update this weeks running thread...:)