Moving right along January 3rd-9th

[indigoiis]

It sounds like everyone got some great running in over the holidays! That's awesome! I didn't run as much as I would have liked because I got sidelined by a cold. I was visiting friends in Brooklyn last week, went out for a run, got 1.5 miles in and tripped on a sidewalk. I am not used to sidewalks - especially the slate kind that reach up and grab you! Tore a hole in my favorite tights, too. So because of the head cold I took the next few days off. Ran 5 yesterday with DH, it was about 18 degrees and snowing and very windy. I ran in my scuba booties again - I really love running this way, "nearly" barefoot but not anywhere near cold. Today is my strength/stretch day so I have Pilates tonight. How about you all?

[Veronica]

Today is the first day of official training for my HIM on May 23. I ran 3.25 miles this morning. It's the most I've done since I injured my knee in October.

Tonight is yoga. Tomorrow more running in the AM, personal trainer session in the PM. Wed. more yoga in the AM and bike trainer in the PM. Thursday is the same as Tuesday. Friday is a rest day. Saturday/Sunday one day will be bike trainer and one day will be an outside ride. And I'll get in another yoga session on the weekend too.

Veronica

[skhill]

Sunday-- 2 miles, in 6 F. BRRR! But it marked 12 weeks until my half-marathon, so I felt the need to get out there and run. It wasn't that bad, really; I was a bit too warm with a tailwind, and a bit too cold with a headwind.

Monday-- a very slow 4.5 miles, in 15 F with snow falling. I had no stamina at all. It might have been due to lack of sleep (my cats were quarelling all night long over who got to be under the covers with me) or due to giving blood last Friday. Or the wind and cold and iffy footing. Or maybe all the above!

I'm thinking it's time to look into joining a gym... There's a Y just 1.25 miles away, with all the amenities (like heat)!

[kacie tri-ing]

Veronica! Exciting! I hope your injury continues to feel good!


So DH and I went on a week vacation to Austin, because we had never been. It was a great time, and I got some great runs in. I signed up for the resolution run 5K in Austin, and I PR-ed 24:09, and I got 2nd in my age group (and got this really cool purple geode for a medal!). So fun!!

Today is the official first day of my Ironman Training!!! Yikes! Today is just strength training, but it still feel like a big deal! I am so excited about the whole journey! I am sure that there will be lower times, but right now, and I just excited about it!

[Susan Otcenas]

5.5 miles outside yesterday (a "make-up" run for the run I skipped on Saturday :o )

6 miles on the treadmill at this gym this morning, doing some tempo work at target heartrates. Tough, but fun in it's own weird, sick way.

On New Year's Eve, I did the First Run 5K with my friend Jill, at midnight. (in sparkly dresses!) She's not a regular runner, so this was a challenge for her. I ran a half step behind her, so she wouldn't feel like I was pushing her. Finished in 29:57. 9:38/mile. I was so proud of her! As for me - last year I ran the Shamrock 5K in March in 30:33. 9:48/mile and it was a full-on effort. This run was actually really easy for me. I'm felt like I could have gone 9:30/mile or even a little less, as I really felt like I was just cruising and was able to hold a conversation with Jill. :-) Oh, and it was the day after my 9 mile long run. Guess I'm getting faster! :)

Added up my December mileage and saw I did 95 miles last month. Feels pretty decent for December.

[Jolt]

Today I had to pick up a few things from the grocery store and decided I'd make that trip my run for the day (the store is about two miles away). I ran there and ended up walking back since my backpack ended up getting kind of heavy and most of the way home is uphill. Still, it was nice to combine exercise and errands during a season where biking isn't so practical.

[Urlea]

Haven't been able to access the forum for the past few days, not sure if it's my browser or not. Either way, it's good to see that you ladies are starting the year off well! :) Lots of ambitious upcoming races too, I'm excited to see how everyone does!

Bitterly cold -18F temps didn't keep Maggie & I from our first long run of the year a stellar 16miles Saturday afternoon. I was able to video several sections along the way which will some up most of my feeling/thoughts of the run so I won't be long winded here. Video is on my blog.

http://i304.photobucket.com/albums/nn187/RLphotoND/Random/EDSC00015-smaller.jpg

It was a really decent run, we had fun & managed to spend a good deal of it comfortable. Vasaline kept my cheeks from getting frostbitten and making a pocket between my mouth & the face warmer/balaclava to warm the air before it hits my lungs worked beautifully. Freezing water has been a huge issue this winter, but wearing my hydration pack under one of my two jackets worked great this time. The hardest part is actually the pavement and stiff shoes. It's harder on the joints making me watch my form a lot to make sure my foot-striking isn't hurting me. I'm used to doing long runs on trail or moving off the paved path onto grass beside the sidewalk in town to limit impact but that's all under at least 3ft of snow. That said, I'll adjust. I did last year.

In other news, my first ultra (a 50k) of the season is May 15th! It's a beautiful course on terrain I used to hike through as a teen. I didn't run back then so I'm curious to see how it will be to run it. :)

bikechick Welcome to the frosty eyelash & eyebrow club & nice run! It isn't as bad as it looks, is it? After a while I forget the ice is there.

Lime Don't be to hard on yourself about the recent race. 1:04 is a very respectable time and I have no doubt you'll get your pace back!

[rocknrollgirl]

Well I felt pretty studly with my 40 min trail run in 27 degree weather, with headlamps until I watched that video!!!

Urlea.....You fargo girls are tough! I have camped in those temps and skied in those temps, but I have never run in those temps. Rock on ladies!

[Jones]

Ladies, you amaze and inspire me, thank you.

I ran 8 miles Saturday but my calf cramp came back and this time I think I may have pulled a muscle. So this week I am really taking it easy. Ice, heat, massage and rest.

[Becky]

I ran outside for the first time in over a month today! I tweaked my IT band again while running in shoes on the treadmill last week. (Running barefoot on the TM doesn't cause knee pain.) I was pretty paranoid that the evil monster was back, less than 2 weeks before a race. I did 2 miles, being careful to really listen to my body, and had no ITB pain :)

I did feel some fatigue in my upper quad, just to the inside of my hip, and near the crease of my leg. Is this my TFL muscle that I'm feeling, and could this be the cause of my ITBS? Perhaps this means I'm overusing the TFL and not using the glutes enough....

[colby]

Veronica! Exciting! I hope your injury continues to feel good!


So DH and I went on a week vacation to Austin, because we had never been. It was a great time, and I got some great runs in. I signed up for the resolution run 5K in Austin, and I PR-ed 24:09, and I got 2nd in my age group (and got this really cool purple geode for a medal!). So fun!!

Today is the official first day of my Ironman Training!!! Yikes! Today is just strength training, but it still feel like a big deal! I am so excited about the whole journey! I am sure that there will be lower times, but right now, and I just excited about it!

Congrats on your PR/medal! Awesome!! :D

And, welcome to the rollercoaster.

[colby]

Bitterly cold -18F temps didn't keep Maggie & I from our first long run of the year a stellar 16miles Saturday afternoon. I was able to video several sections along the way which will some up most of my feeling/thoughts of the run so I won't be long winded here. Video is on my blog.!

Brrrrrrrrr!!! Talk about snotsicles (not that there were any in your picture)! ;) Way to tough it out. I'm impressed.

[Grog]

Sorry about your sidewalk adventure, Colby :( Looks like you've recovered happily.

You are all so inspiring.

I did something really stupid last week and now I'm paying the price. I was frustrated with the weather and went for a tough workout on the bike trainer, pushing some big gears a lot of the time. Then I did a track workout the next day. Then another run in the following days. Sunday I had to go 13 km for my long run.

I was doing okay, although a bit sore, for the first 3 km until I turned a corner to go "uphill." I say uphill but it's really a mini-incline, not even 2% slope. My left leg was NOT happy. In-house doctor (my husband) has diagnosed a strain of adductor longus, i.e. my groin area, left side.

It just became worse and worse while running, and the pain shot higher if I took a walking break and started running again. I had to walk a mile on the way to work this morning and it was quite unpleasant.

The pain was bothersome, but I was above all mad at myself - and still am. I have just started thinking about doing a marathon in May (I'm currently training for a half in February) and there I go stupidly hurting myself, overdosing on leg exercises during the holidays. How dumb. If I only ran on flat ground, it would perhaps be okay, but there is nowhere flat to run around here.

I'm supposed to run almost 50 km this week. I don't know if that's going to happen, or why. :( :( :( Really frustrated.

[Crankin]

I am getting jealous reading all of your posts. I think I'm ready to start running again. My back and hip are still up and down, but I've had a few pain free days. Some days riding or x country skiing actually make it feel better.
I guess I have to start from square one again, which was really slow to work up to my pretty slow speed of a ten minute mile. I did a little test on the treadmill last weekend, where I walked on an incline and ran for 3 three minute intervals at 5.8 mph. No pain or injuries, so I guess this is where I will start.

[indigoiis]

Grog, I feel your pain. Well sorta... my knee has been acting up and it irritates the hell out of me and makes me push harder. I know I should rest it but I am training for a half in Feb as well and don't want to lose any days. I also have a cold. I wore running shoes today for the first time in a month and I hated it, and I think it made the knee worse. My times certainly weren't any better (4.18 miles in 43 minutes, a few hills but gawd...) Back to scuba booties tomorrow.

[skhill]

I did my first ever treadmill run this morning. It wasn't all that bad, really, but I was kinda glad when my 30 min were up and I had to let the guy who was waiting have his turn. I was suprised to find it easier to run straight and steady when I cranked up the speed to something faster than what I normally run outside.


Driving somewhere to get some exercise, though-- how decadent!

[Jolt]

I did feel some fatigue in my upper quad, just to the inside of my hip, and near the crease of my leg. Is this my TFL muscle that I'm feeling, and could this be the cause of my ITBS? Perhaps this means I'm overusing the TFL and not using the glutes enough....

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

[Jolt]

Driving somewhere to get some exercise, though-- how decadent!

I know, isn't it ridiculous when you think about it?

[limewave]

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

I saw a lot of "barefoot" runners at our New Year's day race. It was about 20 degrees out, lots of snow and ice. They were wearing what looked like could be seal skin toe socks.

I think these were it:
http://www.barefootrunner.com/2009/03/review-vibram-fivefingers-classic/

[Becky]

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

Glad to hear that I'm on the right track :) I'm working on strengthening my glutes, but i'm not sure what I should be doing while running to ensure that I'm using "enough" glute. Any suggestions?

I've been wearing race flats lately and, while they're definitely not barefoot, they allow me more sensation of my foot strike than anything else I've tried thus far.

I put my name on a VFF KSO waiting list at my LRS today :D I am soooooooooo excited to get those shoes!

[Jolt]

Glad to hear that I'm on the right track :) I'm working on strengthening my glutes, but i'm not sure what I should be doing while running to ensure that I'm using "enough" glute. Any suggestions?

I've been wearing race flats lately and, while they're definitely not barefoot, they allow me more sensation of my foot strike than anything else I've tried thus far.

I put my name on a VFF KSO waiting list at my LRS today :D I am soooooooooo excited to get those shoes!

I wish I could be more helpful with specific form tips, but here are some general ones at least: forefoot or midfoot should land just before heel (to absorb shock and allow the springiness of your calf muscles to contribute to propulsion), foot should land under rather than in front of the body, and you should feel the work coming mainly from your hips rather than feeling it in your quads/hamstrings. Also, make sure you're not leaning back--you should be upright or leaning slightly forward (but not too far or you'll end up using more quads than you should). Your cadence should be about 180 steps/minute. As far as the racing flats, those are probably a decent choice if they don't have any elevated heel. I've been running in Teva Proton water shoes for the cold weather and they work pretty well (I still don't like them as much as the VFFs, but it's too cold for those right now) and have the added advantage of being compatible with Stabilicers Sport for slippery conditions.

[Karma007]

Oh you guys are good....I love the frozen eyelash pics! Dog and I went out and decided to try some new territory. I was feeling stiff, and the fog makes my joints scream, so it was 50-50 walk run. We meant to go 3-4 miles. 4 1/2 miles later we headed in to breakfast. A good start to the day!

[katluvr]

Hi all!
Been away from the computer (meaning I was NOT at work).
So instead of posting in last week's and this week, I'll summarize what I have (or have not) done.

So I was supposed to run 7 miles w/ hills on New Years Day. Well, even though I celebrated REALLY early on New Years Eve...seems I over did the bubbly (w/ no food in the tummy) and was not feeling the best on New Years Day. So I decided to move that run to this week and do my long run on Sat. instead of the usual Sunday.
So as you are all freezing your butts off (including other body parts) we down here in Florida are experience a bit more winter that we like!
Anyway Sat. was better that Sunday, so good thing I headed out for my 20 miler that day.
It was 40- 50's but sunny. (Alright to some of you that is downright balmy!) I quickly shed my outer layer. I knew I was feeling a bit "overwhelmed" by the 20. I knew I did 18 the previous week, but something about 20. So I kept my pace down. I knew I was slower, but kept plugging along. It was that darn mile 14 that bogged me down. So I started to "scheduled" run/walk. (4:30 run/30 sec walk). Problem is that never has worked for me. I struggled to mile 16 and then took a long stretch (off the watch). I was determined to finish. My calves were cramping (I think I never really had that before). But then I did my run a mile then walk ratio. That is what works. So I got into a grove (slow as it was) and finished. Finished in 3:48 (so about a 11:30 min mile.) Goal was to do it in under 4 hours. So I did that. I have this weekend of lower mileage (1/2 marathon w/ a friend at a much slower pace), then I'll tackle my 22 miler the following weekend. Oh and I have decided I need to add my endolytes (sp?)and maybe even some accelerade. I do that when I bike and I think at these distances I need more "stuff". Oh the other thing that kept me going is I ran the 20 mile loop I normally bike. So the distance that many of my friends can't imagine biking is the distance I ran! So I did pretty darn good.
Yesterday I did my hill run. ONly 6.5 miles and repeated the bridge 6 times. I was slow, but it was a challenge. It also got colder as I ran. I mean it is downright cold here. (Yeah, I know).
I am scheduled for 5 miles tomorrow. But just started the new job and hours a bit different and less flexible. So it is either a dark and very cold AM run, or a dark and very cold PM run. Wish I had that gym membership now! I may even "pay for a day" at my old gym just for a chance at the treadmill!

Urlea...I thought of you this weekend, I think it was Friday or Saturday that the Today Show reported NEG 34 degree in Fargo! I don't own enough clothes to handle that!

Keep warm everyone!

K

[Bike Chick]

bikechick Welcome to the frosty eyelash & eyebrow club & nice run! It isn't as bad as it looks, is it? After a while I forget the ice is there.

You are right Urlea. It's really not that bad and it's very invigorating. It took me a minute to figure out why my eyelashes were sticking together when I blinked.

I went to the gym to run tonight. Won't do freezing and dark. Week one of HM training--3 miles on treadmill.

[OakLeaf]

17 for me today. I was struggling toward the end and I kind of think it was indirectly because of the temperature - my gel was so stiff that I wasn't getting enough out of the flask. It happens whenever the temp drops below 50 or so, but it's more of an issue the longer I run. Urlea, besides your being just generally amazing, how do you manage nutrition at those temperatures?

Anyway, so 13 miles in, at a busy intersection in front of all sorts of cars, I managed to trip on the ice bumps in the wheelchair cut (why in the world are there ice bumps in Florida???) and went flying. I knew the cars were there, what I didn't know until I got up to dust myself off is that there was another runner right behind me :o - a guy tapering for Disney next weekend. How humiliating!

Anyway I jammed a couple of fingers but otherwise fine. Don't know if I'm going to ride tomorrow though - just generally been feeling a need for more recovery time.

[Grog]

Grog, I feel your pain. Well sorta... my knee has been acting up and it irritates the hell out of me and makes me push harder. I know I should rest it but I am training for a half in Feb as well and don't want to lose any days. I also have a cold. I wore running shoes today for the first time in a month and I hated it, and I think it made the knee worse. My times certainly weren't any better (4.18 miles in 43 minutes, a few hills but gawd...) Back to scuba booties tomorrow.

How did I think you were Colby in my previous post? Sorry about that. (Hello! to Colby nonetheless)

I hope you get better soon.

What does it feel like to run in scuba booties??

[limewave]

A very slow and painful 4 miles for me today. Here's to hoping tomorrow goes better when I do 7 . . .

[Urlea]

Pretty busy start to the week, but I was finally able to get out for a run. After much grunting I managed to fit Injinjis into my VFFs, the complete lack of barefoot running was bugging me so I was determined to make it work & it did. There are no words to express how amazing it felt to feel snow under my feet like that it's almost plush & silky. It was 10 above so my feet didn't get chilled at all. Pace reflected how happy I was to VFF run again 3.5mi @ 8:10 which in the winter is pretty stellar for me. :D (Becky, I have the KSO model. They rock.)

http://i304.photobucket.com/albums/nn187/RLphotoND/Random/55127731b.jpg Don't worry, it's no bigfoot... it's just me!

Oak- In answer to your fueling question I do two things. Stiff gel can be a really pain so Hammer Gel gets put into a flask then watered down (hot water) & placed upside down in my hydration pack pocket.

Then I do what I affectionately call Perpetuem Bombs. Two scoops of the powder w/ about a half shot-glass of water mixed together and poured into the point or one of the corners of a plastic sandwich baggie then ziplocked & tied closed. Kind of like you do for frosting cakes. When it comes time for the Perpetuem (I take it every 7mi.) you just bite off the tip & squeeze the bulb to get it to come out. HTH!

[limewave]

Urlea--that is a great picture :)

I'm off for a 7-miler. My hip is a little out of alignment and I got about 30 minutes of sleep last night . . . DD decided to wake her baby brother up in the middle of the night to play :p I'm hoping the run will be invigorating and not draining.

[Urlea]

Lime Ugh, only 30 minutes of sleep? That exhausts me just to think about it. I'm not sure how you Mommies manage it all. Huge kudos for getting out there & training anyway, that's beautiful determination. Hope you have a great run! :)

[OakLeaf]

Urlea, I love that picture! :D

[GLC1968]

Urlea - LOVE that photo! I'm sure it's freaking a few non-barefoot-runners out. It totally looks like some crazy person was out running barefoot in the snow!!

I haven't run since last week, but my last one was 12/18 run/walk and managed 2.35 miles in that time. Tonight it's back down to 10/20 and then it goes back up to 12/18 on Friday. I cannot wait until the run minutes surpass the walk minutes on my plan!

[Susan Otcenas]

Just shy of 7 miles this morning. Wasn't carrying any nutrition and got a bit hungry by the end, but otherwise it was a good run.

I passed a Chevron gas station on my way out and back. It was around 5:30 a.m. on the way out, so it wasn't busy at all. The gas station attendant was jogging laps back and forth between the pumps. Made me wonder if he was a) bored b) training or c) trying to stay warm....

[colby]

Yesterday I did a hard 30 minutes after a 15 minute warm up, basically a test to find approximate LTHR (max HR-20, more or less). It was hard, but the running felt so much more natural than it did last year, I was honestly surprised. I was able to maintain a higher heart rate/faster pace for longer without feeling like I wanted to give up. The last 5 minutes were pretty brutal, but I never felt lightheaded and I was able to push myself to a more appropriate/uncomfortable pace/rate without flipping off the treadmill or negotiating "5 fewer minutes" or "I'll just approximate".

I can't run as fast on the treadmill as I can on dry land. Maybe the temperature gets to me. I guess if I was training for a warm-weather marathon, I'd spend more time at the gym (yuck). I hear that a lot of people can run FASTER on the treadmill, but this concept is foreign to me.

[Becky]

I can't run as fast on the treadmill as I can on dry land. Maybe the temperature gets to me. I guess if I was training for a warm-weather marathon, I'd spend more time at the gym (yuck). I hear that a lot of people can run FASTER on the treadmill, but this concept is foreign to me.

Me either! I was just having this conversation with a running friend yesterday. She swears that the TM is easier for her, but every outdoor run I've done (which hasn't been many lately!) has been faster than my indoor times.

Personally, I think that this is a good thing- makes me feel like Superwoman when I do get outside :)

[kacie tri-ing]

I agree with you two about the treadmill...I did a slow 6 on it last night...

Because i spent my tri "off season" running, my legs were so happy to be running last night (they have been really sore already in my first week of IM training! Mostly from an increased strength workout and group indoor cycling class!). Hopefully I will be able to get outside for my saturday run/workout.

LOVE those pictures ulea! I can't even imagine, though down south, we have had a rough week (for us!).

Happy running!

[Jolt]

Yet another errand run/walk this morning--4 miles total (probably about half running, half walking). I must look sort of goofy running around town on errands with my bright yellow backpack!

[katluvr]

So I got home last night...it was dark and cold and I was scheduled for a 5 mile progressive run. Good news...I did not ditch the run, just cut it down. Headed out for a 3 miler and just thought I would try and run "fast"...so keep myself feeling a "bit" uncomfortable. Not all out, just not easy. So I wore long running tights, long sleeve dry weave but heavier weight top and a sweatshirt. Knew the sweatshirt would not breath, but wanted to be warm. Also wore gloves and stocking hat--and head lamp! So did get warm and sweated under teh sweatshirt, but otherwise it was "cold". Weird to get so warm under the clothing but still be "cool/cold". I guess it was low 40's when I left. I could see my breath--not something I experience much in FL.
Didn't wear garmin, but overall time was 31:34...so not fast, but not slow.

I AM doing the Disney half...and although it is not a race for me but helping a newbie runner I REALLY wish I was NOT doing it. When I did it in 2006 it was like 38 degrees and you have to be out there by 4 AM!!! I do know now what to "bring" and need to get my "throw away clothes" ready. I am just really bummer and really wish I did not have to do it. I mean being out in the cold 2+ hours before the race and knowing I'll be "running" (or walking) for 3+ more hours in the cold...just not looking forward to it. I need to get my "happiest place in the world" mentality here quick!

I'll be heading out Friday AM for a run before heading to Disney...suspect I'll be wearing my long pants again!.
yeah, I know these 30's to almost 50 is not that bad for most of you, but still freezing my "you know what" off!

Stay warm!!

[colby]

I AM doing the Disney half...and although it is not a race for me but helping a newbie runner I REALLY wish I was NOT doing it. When I did it in 2006 it was like 38 degrees and you have to be out there by 4 AM!!! I do know now what to "bring" and need to get my "throw away clothes" ready. I am just really bummer and really wish I did not have to do it. I mean being out in the cold 2+ hours before the race and knowing I'll be "running" (or walking) for 3+ more hours in the cold...just not looking forward to it. I need to get my "happiest place in the world" mentality here quick!

I'll be heading out Friday AM for a run before heading to Disney...suspect I'll be wearing my long pants again!.
yeah, I know these 30's to almost 50 is not that bad for most of you, but still freezing my "you know what" off!

Some people do the garbage bag, which is unattractive, but surprisingly insulating - maybe throw that on on top of your old cozy sweatpants and sweatshirt ;)

I would definitely do that last run outside in the cold - it will help when the day comes and you are better off than all those people who retreated to the gym when the temps dropped, and now have to go outside and run in 30-50 degree temps rather than 60-80 degree temps!

Maybe when you get there you'll get a little swept up in the event itself. That happens to me - by picking up my number, I feel a little more committed, a little more likely to give myself the pep talk. If not, maybe this run isn't for you, and you should go spend your day riding tower of terror or something. ;)

And, you will be running, not "running". ;)

[OakLeaf]

I waited until midday to do my intervals, 9 x 1 minute. I'm a wuss about cold, too.

I still don't really know whether sprint intervals are doing me any good. Somebody posted something from Dr. Gabe Mirkin on another message board, recommending 30-second intervals, so I figured I'd give the 1-minute intervals another chance. Thirty seconds is not even enough to start suffering! But then again, maybe that's the idea... to really get to the bottom of your lungs without worrying about where the rest of the interval might be coming from. :p Who knows!

Anyway, yoga yesterday did wonders loosening up my hip. I don't know what I'm doing that's making my obturator lock up, but I've got a line on a PT and hopefully will be able to get in to see him before too long. Also, finally looking at what was left in my gel flask from Tuesday (most of it) made me realize why the last few miles were such a struggle! I'll try Urlea's suggestions about cold-weather fueling and hopefully that will help.

[colby]

Me either! I was just having this conversation with a running friend yesterday. She swears that the TM is easier for her, but every outdoor run I've done (which hasn't been many lately!) has been faster than my indoor times.

Personally, I think that this is a good thing- makes me feel like Superwoman when I do get outside :)

Whew, glad I'm not the only one. :D

Today I did hill repeats. Last week was week 1 of my training plan which was just acclimating. This week is not just acclimating. :p It started with my LTHR tests on the bike and run, added strength, intervals on the bike, and today (steep) 8x60s hill repeats. I am beat (tomorrow's my day off). That 8th hill repeat... OMG. My legs felt like I was running uphill in wet cement! It was also 18 degrees and windy as all get out, but thanks to running "into" the hill I was mostly protected (the wind was coming "down" the hill, more or less, but not until you got either close to the top or close to the bottom). I had my dog for company, she enjoys hill repeats more than regular runs or intervals (and they tire her out pretty efficiently, too).

Been having some heel pain (scared of plantar fasciitis) - my chiro looked at it and touched things and poked different places to rule out plantar fasciitis itself, and did determine it's actually my calcaneous (heel bone) and related muscles out of alignment/angry. I iced the area once this week and have been doing daily stretches that have helped, will go back to icing later.

[zoom-zoom]

Ugh...10 miles entirely on snow-covered roads. It was a good call donning the Yaktrax. But that sucked. Needed to be done, though. Last long runs was 2 weeks ago and the weather is only going to be worse in the coming couple of days.

Is it Spring, yet? :o

[Bike Chick]

Oh Zoom, you are so good. We got a 4" snow last night and I opted for a 2 miler on the treadmill this evening. Ugh! The wind chill is -2 out there right now and is going to get colder.

The Snowman Shuffle 5k is scheduled for Saturday and the low is supposed to be -1. I don't know if I'm gonna tough it out or not. Question for you ladies: What shoes do you wear running with snow on the ground? And I'm not going to follow in Urlea's footsteps and take mine off ;)

[zoom-zoom]

The shoe choice is a hard call. I would say trails, but I have one pair of NB Gore-Tex trail shoes that I bought for Winter running last year...and they are the WORST pair of shoes EVER on snow/ice (the only falls I have ever had were all in those shoes). But my Mizuno Wave Ascends are really fabulous...almost as good as regular road shoes with Yaktrax.

Have you ever tried screw shoes (http://www.skyrunner.com/screwshoe.htm)? I don't know anyone who has tried this and not loved the results. I have several pairs of shoes I should have DH "screw" for me--including those Gore-Tex NBs.

[OakLeaf]

Colby, do you roll out your calves regularly? My Achilles trouble is all about trigger points mostly in the soleus, but some in the gastrocs also, and supposedly it's closely related to heel trouble and plantar fasciitis. I've got to go super deep to get into mine. Stretching doesn't do a thing for them.

[Urlea]

Way to be brave this week ladies! Looking at the weather map of the country I think everyone is enduring temps that are just a little too cold for our liking right now. But we're still running! :D

8.8 miles today. Hadn't planned on that distance was thinking more like 6miles if I could stand it in the -8F & -34 windchill from 25mph winds. Definitely the coldest weather run I've ever done because of that windchill, but thankfully I wasn't miserable during it.

With the snow that fell during our mini-blizzard 98% of the sidewalks were under too much drifted snow to run on so I stuck to roads. Trying to route myself through new neighborhoods to get the mileage I was hoping for. It went well for the most part & I was able to be partially blocked from the wind a lot of it. However I accidently took a wrong turn in one of the neighborhoods & it took me to a dead end, so I got to run some extra mileage finding my way back so that I didn't have to run on a very busy street to get home. :p Got home in time to shower & head out the door for Brazilian Jiu-jitsu class. So tired, but that class is awesome for recovery because it really stretches out sore muscles & tendons.

All things considered, it was a decent run. A lot more comfortable then I expected it to be & my pace wasn't all bad. Some days it's better to brave the elements then to think all day about the run you didn't do, today was one of those days for me.

Bikechick When I'm not in barefoot running shoes I wear Mizuno trail shoes on the snow & I have never fallen running on snow/ice.

Jolt Had to laugh at your post. I stopped at the grocery store before heading home during my run the other day. I'm one of those who's face gets red when they run (especially in the winter.) People looked at me so strange & the cashier told me he thought I was crazy for running outside. It was just the most convenient way to get groceries that day. At least we are being "green" right?

As to the treadmill slowness: other than the fact that they give me shin splints from h*ll & I feel like a hamster, I also never ran as fast on them. I think the ability to vary pace when I need to outside makes the difference. No adjusting a machine to do that is really nice.

[rocknrollgirl]

6 mile trail run for me yesterday. My legs were really tired from mt biking the night before so I gave my self permission to walk the hills and take a walk break every 5-6 mins. It worked out great. It was a balmy 36 degress which feels really warm right now!

Short run planned tomorrow after my swim.

[Crankin]

I ran on the tm last night, for the first run in a long time. I did a miniscule 30 minutes on the cardio program, level 1, which seemed too slow for the walk intervals, so I bumped it up. However, when it got to some of the run intervals, the speed was 7 mph, which was too fast, so I had to set it back to 6 mph.
My DH told me he loved this program, but I would rather control the intervals on my own, using the manual function. I was fine running at 5 mph, and was breathing hard at 6 mph, pretty much the same as always. Now my hips are really sore, along with some hamstring ouchiness. Some of it is from x country skiing on Wednesday, so I took an Advil and hope to stretch it out on the trainer today.
I keep going back and forth with whether I am going to continue running, but I like having something I can do in a shorter time period. And, I like running outside when it's cold out. OK, not the kind of cold you ladies are describing (we rarely have that), but when it's in the 20's-40's. Motivate me, please...

[Becky]

Crankin- Nothing wrong with doing 6 mph! I'm lucky to see that on dry land, and never on the treadmill. I'd launch myself off the back in a blaze of glory! I keep telling myself that it doesn't matter how fast or how far I go, as long as I'm doing it and without re-injuring myself. (Gosh, it's hard to be that patient!)

If you like running outside when it's chilly and have the clothing to do it comfortably, then why not? It doesn't hurt to mix things up a little, even if cycling is the main sport.

[Bike Chick]

Crank, I think it's hard any time you start something new but it's also great to mix it up and do something in addition to cycling. I've only been running about a year off and on and don't do over 5 mph on the treadmill and certainly don't run that fast outside. There are days that I feel invigorated and others like yesterday that I have to force my way through it--but I'm moving and not sitting on my duff on the couch. It also makes the winter go by faster. Take it slow and hang in there.

[Crankin]

Thanks for that message, Becky. The ten minute mile seems to be my limit, although I never really pushed myself. I was so proud of myself for actually running 4-5 miles last year, until my back started acting up. I felt lucky that I had absolutely no shin or knee problems because I started so slowly. As in cycling, I seem to be more of an endurance person than a speed person.
I have a big cycling trip to Spain in the middle of May. Right now I'm doing some serious (for me) indoor training for that and I hope to be out on the road by March 10th or so. Although I usually get outside on the bike by then, I need to do longer distances, earlier in the season than usual. Running fatigues my body in a way that sort of interferes with cycling, so that's my issue. I can continue running 2 times a week, with no ill effects, but then I never improve. Cycling is my first love, and although I'll never be as fast as I used to be, I don't want to hurt when I am riding.

[Becky]

Wow, that sounds like an awesome trip! Post pics, okay? :)

I'm not surprised that running is more fatiguing than cycling. I experience the same thing. Are you building in some rest days?

I guess it depends what your goal is when you run. Is it to be a better runner, or is it to cross-train so that you can be a better cyclist? If it's the latter, then I don't see anything wrong with only running a couple of times a week, just to mix things up a little and use some different muscle groups.

(And I totally agree with everything that Bike Chick says too!)

[indigoiis]

Crankin, I'm with you. I'm all about endurance over speed. I don't get bored during long runs or rides (I have heard other people often do.) I have a pretty hyperactive imagination and while that limits me somewhat in "the real world" it keeps me busy on runs and rides.

I am jealous of your trip to Spain! Of course I would do more eating than riding.

So, I still have this nagging cough and did not run the past two days. My feeling is, why chance making it worse, and then I'll REALLY lose training. So I am taking it easy. But I miss it. And I miss the bike. I saw a guy riding home along route 3 last evening, standing up on a long hill that I never stand on, and I wanted to stop and cheer for him. Soon enough I'll be out there again. I just have to be patient and get better!

[Crankin]

Indi, you are doing the right thing. There have been too many times when I pushed through the illness and I ended up with something really bad.
I am running I guess to do something different, as it seems the older I get, the more my body adapts to what I am doing. So, it really is for cross training, but there is a little part of me that is competitive enough, with myself, at least that wants to improve.
I am taking rest days. One day of complete rest and one that's an easy walk, spin, or just yoga or snow shoeing on easy trails right now.
The trip is to celebrate my 30th anniversary, which was actually in December. It's 10 days of the tour, with 8 days of cycling and 2 walking days. We are spending 3 days in Seville before the tour and 3 days lying on the beach in Malaga after. And believe me, i will be doing plenty of eating. No restrictions on food when I am doing this kind of trip.

[zoom-zoom]

Urlea, it's runners like you and friends of mine in Canada who get me out the door on days when I want to hop on the "nowhere bike" and stay in my warm house. Whenever single-digit windchills seem bad I remind myself that I know people who are running in FAR worse conditions...and it makes me harden the f*** up! :D

[Bike Chick]

Urlea, it's runners like you and friends of mine in Canada who get me out the door on days when I want to hop on the "nowhere bike" and stay in my warm house. Whenever single-digit windchills seem bad I remind myself that I know people who are running in FAR worse conditions...and it makes me harden the f*** up! :D

I agree with you, Zoom. They are my motivation not to wuss out.

Crank, what a wonderful trip! Be sure to tell us all about it when you get back and post your pics!

[colby]

Colby, do you roll out your calves regularly? My Achilles trouble is all about trigger points mostly in the soleus, but some in the gastrocs also, and supposedly it's closely related to heel trouble and plantar fasciitis. I've got to go super deep to get into mine. Stretching doesn't do a thing for them.

Thanks for the advice, I think I will have my husband roll everything out with the stick for me. I have been stretching, but it just doesn't go deep enough - it relieves the stress briefly (it does feel better) but doesn't remove it. My chiro was "stretching" that area and asking if I felt it, I said no, and he said I'd have to do it, he couldn't get deep enough into the muscles. :p A good downward dog with heel presses does feel good, but I think I need to go to the next level. I'm wondering if there's something in that system I need to strengthen, too.

[limewave]

After my last run, on Weds, I had to put a halt on the training b/c of some odd medical things. First, I had intense chest pains on my left side at mile 2.5. The pain gradually decreased after I stopped running. I ended up walking the rest of the way. THEN, I got home and my kidney's started bleeding (see Health thread).

The chest pains scared everyone, even my doctor. Fortunately, while she was giving me an exam and feeling my chest (that sounds dirty), she noticed something unusual. My rib had popped out of place!!!! I'm starting to feel like a medical freak. Seems like there is something new wrong every other day.

Anyways, she said I have no excuse and I better get my butt out there and running. Which I plan to do. 2 miles tonight. 6.5 tomorrow. Supposed to be 8 degrees in the morning, can't wait.

[Grog]

*Gentle hug* to you, Limewave.

[zoom-zoom]

Lime, I'm glad your doc has given you the all-clear! Phew! :)

[Jolt]

45-minute trail run/walk on packed snow today. I felt SLOW--not sure if it's because of doing less running lately or because running on snow is a little harder work than on bare dirt. Now I have to get ready for my very first night shift ever--clinical starts tonight and my placement this semester involves some nights, which I have never done before. Fortunately the hospital is just down the street, so I won't have to deal with traveling a long time when I'm tired at the end of the shift.

[OakLeaf]

Mile repeats x 3. I wasn't looking forward to the damp and cold, but I reminded myself of the weather some of you are having to deal with!

I'm seeing a PT on Tuesday for my feet/hip/everything :p He comes highly recommended by my LMT, so I'm hopeful for some good insights and strategies.

[spindizzy]

Good luck Oak!

Jolt..nights aren't so bad..when you're young. When I started having trouble sleeping in the daytime, I knew it was time to get a "day" job.

My short run today was positive balmy compared to last week (-30C, lots of wind) today it was only -9C, wind about 20km/hr. But bright and sunny. Did 5.5k in 30 min - a 5::25 pace. My focus over the last few months has been the bike - I've managed to keep my run pace relatively the same.

[zoom-zoom]

5 miles in SUNSHINE...aaaahhh...26ºF with 19º windchill...quite comfy. Looking forward to warmer temps next week so that the roads will be clear and I can ditch the Yaktrax for a while.

[Grog]

Ah!

After last Sunday's painful run, with my strained groin muscle, I rested all week, even restricting fast walking, and went on the trainer twice (what torture when you can't even stand up to pedal!). I ran across the street twice to catch a bus and it was painful both times, but yesterday I jogged just a few meters to see how it would feel and it seemed fine. Sort of.

So I went out for a jog today. I decided before going that I would alternate running and walking for 1 minute each, for 15 minutes, and keep my stride as short as I could, being careful to always land my feet below my hips and not to stretch forward.

It went well! I ended up going for 20 minutes. Running was uncomfortable but not painful, as long as I kept my stride short.

So tomorrow I'll go for longer, maybe 45 minutes, but with the same walk-run routine. I won't push it. I'll treat next week as a rest week, but still run.

I'm getting excited about the prospect of signing up for a marathon. Has anyone here ever done the Capital City Marathon in Olympia, WA?

[indigoiis]

Yay Grog! I also rested a few days this week due to a cold. I did 3.6 today with my DH on a very big hill route. I used my VFFs and it was a great run! About 20 degrees F here.

[Crankin]

Good luck with your schedule, Jolt. I can't imagine having to work at night. How is this going to impact your job at the nursing home?
You must be getting close to finishing, though.
I am in a weekend class this weekend; holistic approaches to pain and stress. It's an expressive therapy course and I don't know one person in it. Plus, half of the students are undergrads. Not sure how that happened, since it's a 600 level class. So, while dealing with the weirdness of being out of my little cohort of counseling psych friends, I am learning some cool things to use with my clients. But some of this is a little too "out there" for me. She's teaching us some yogic breathing that makes me feel like I'm suffocating. Guess I won't be using that with clients.
No exercise today. I am sore all over from running, a hard trainer workout , and skiing. Will be running on the TM tomorrow, hopefully before I go to class.

[rocknrollgirl]

We did a 30 min trail run today after I worked out in the pool this morning. My hair was still a bit damp and froze a little, but other than that it was a nice run. I think it was about 20 degrees and a bit windy, but nice in the woods.

Mt biking tomorrow

[Urlea]

Been pretty tired today, didn't sleep the greatest last night, probably because I was excited to run this morning. :) Late last week Maggie found out about a few ultra runners in our area doing group runs together & we were able to join them today for 16miles of a moderately hilly long-run out in the country.

Having never met them before & with all three of them being male I wasn't quite sure how it would go. Could we keep up? Will they be annoyed by anyone talking? What if I have to toot? Can I still video blog my run? Stuff like that.

After the first few miles though I was having a blast!! Such a great group of guys, quite conversational & our paces were matched relatively well.

Around mile 10ish one of the guys was starting to lag a little bit. I just assumed he was getting low on hydration or fuel so we took a short walking fueling break. He mentioned it was the meds giving him troubles & went on to tell me he has Hodgekin's Lymphoma. I was shocked to find out here he was running 16miles in -13F only a few days after having CHEMO! I'm still having a hard time wrapping my mind around how much passion he must have for running to work through it all. Wow.

Anyway, we ended the run having gained 3 like-hearted comrades. I am looking forward to more treks with them. It's nice to have more ppl to run w/ and others navigating instead of just me. :D

Grog Glad to hear you are healing well & easing back into it!

[Jolt]

Good luck with your schedule, Jolt. I can't imagine having to work at night. How is this going to impact your job at the nursing home?
You must be getting close to finishing, though.


I'm actually no longer working at the nursing home--got laid off last month b/c they were reducing the number of beds so had to cut staff. Bummer, but on the other hand it leaves me that much more time to focus on school. So, that isn't an issue with scheduling for clinical. Just this semester and then I will be graduating and taking the boards to become certified as an Acute Care Nurse Practitioner (and then hopefully being able to find a job in a timely fashion...without having to move too far if I can help it). As it turned out last night I was only there for the first half of the shift b/c things were so quiet after the first few hours that my preceptor said I might as well take off.

[Crankin]

Wow, you are almost done, Jolt. I actually know a few people that have been hired at MGH.
I ran for 25 minutes on the TM at 6 AM. It was an interval program, with some walking, but considering the time, I felt OK.
Gotta go into my class now.

[Grog]

Urlea, I love your reports.

When my brother was a kid he had bone cancer in his leg, and a few of the bones in his leg were replaced by metal prosthetics. (They are inside, all you can see are scars and 25 years later now he's just fine.) Anyway, he had pretty heavy duty chemo for many many months, those were the early 1980s and chemo was a lot harsher back then. Basically, he would spend Thursday through Sunday in the hospital vomiting, he actually would start to get sick on Wednesday from the anticipation. Yet, as soon as he came home Sunday afternoon he'd jump on his bike and ride in endless circles in our driveway. (We had a farm, thus a huge driveway.) It was the best thing on earth for him. I recall that the doctors disapproved of that at first, and then they wisened up and realized that the energy and feeling of normality he got from riding his bike were worth the risk of a fall.

Running is probably keeping that same feeling of normality for your running friend. My thoughts are with him and I wish him the best. It's not a very good disease to have, but he seems to be in the right spirit to fight it. I hope all goes well. Chemo is an awful thing, but probably better than the alternative...

[katluvr]

As usual a little behind on posting...
Friday I had a 5+ miler. It was 1 mile warm-up/easy then 3 X 1mile of tempo w/ 1/4 mile recovery and then cool down.
Weather was cool...but sunny. I had a REALLY good run. Ended up with 5.5 miles and in 57 mins. Pretty speedy for me. My tempo pace should be about 10...but just can't seem to run AT that pace. Mostly about 9:30 - 9:40. So I just went with it cuz I felt good. That was the best I have felt for running in a while. I was pretty darn happy w/ my total time/avg pace and how I felt running at tempo.
Saturday I ran w/ my friend--first time runner for her first 1/2 marathon. Trust me if it was NOT for her I would of not ran. It was the Disney 1/2 and the weather was miserable. And you have to be out there in the open cold for HOURS before. I wore more layers than I have ever worn knowing I would be running slower than my normal pace and that we might end up walking. It was a good thing, too. I was cold. So we have real winter in Florida. It was sleeting at the start. That wasn't' so bad cuz at least I was not wet. BUt it turned to drizzle. My jacket did a good job keeping me dry. But even w/ my running gloves on my hands were so cold they hurt really bad. But she finished! I know it was tough on her...but man being out there in that weather for as long as I (3:23) was and not really "heating" up...I was miserable. I sure hope my marathon day is not like it was today (Sunday) as Disney. Actually it wasn't as bad. It was colder for the start...29 degree, LOTS of wind so def a wind chill, but the sun did come out today, so hopefully that helped some.

Here's to a new week of running!

[colby]

Damn, kat, that sounds chilly. Someone on my Facebook friends list was visiting family in Florida for the new year and was commenting about how cold it was, too. We're running in the 20s here, too, but we signed up for it by buying a house in the NW ;) Way to hang in there, though.

[Bike Chick]

Did a 3 mile run yesterday in the SUNSHINE!!! It was 17 degrees but it felt great to be outside.