Running out of January...1/24-1/30 runs

[Jolt]

About a 40-minute trail run (with walking breaks up hills) for me today in one of the state forests. The snow was defnintely not as hard-packed as on my usual trails so it was a bit tougher going. Lots of walkers and cross-country skiers to dodge as well! Tomorrow is supposed to be really warm here, but rainy. If that's the case, I will probably swim instead of running in slush.

[limewave]

A good 3.25 miles today with my training partner. It felt good.

[indigoiis]

Hi Jolt!
I did a nice long run with DH today on part trail, part dirt road. The trail was icy/crumbly snow but still fun to run in the VFFs although the wet parts did soak through. It was a beautiful run with perfect running temp (40 degrees and a little overcast - we're due for a soaker tonight with flooding.) Had some rolling hills but really just felt great the whole nine miles. Averaged 9:24 pace with no problems which makes me feel like it's possible I can do a sub 2 1/2 next month! Yay!

[OakLeaf]

16 miles for me in 23 mph wind (gusting to 36!). Fighting the wind on the out lap, losing its cooling effect and "ram air induction" on the way back. Can't win. :p Between the running around and the temperature variations here, I'm not acclimated to "heat" yet either (75° and humid - my last run it was barely 40°), so an AHR of 167 for almost three hours. :eek:


ETA: 12 miles to my first 100-mile month. :D I'm running a 5K next Saturday that I really want to PR, but still it shouldn't be a problem getting 12 this week... even if I have to run a couple after the ride on Sunday.

[Jolt]

Hi Jolt!
I did a nice long run with DH today on part trail, part dirt road. The trail was icy/crumbly snow but still fun to run in the VFFs although the wet parts did soak through. It was a beautiful run with perfect running temp (40 degrees and a little overcast - we're due for a soaker tonight with flooding.) Had some rolling hills but really just felt great the whole nine miles. Averaged 9:24 pace with no problems which makes me feel like it's possible I can do a sub 2 1/2 next month! Yay!

Sounds good. I'm a wimp though--haven't run in the VFFs this winter b/c I just find it too cold to have the toe separation, even without wet conditions! I'm sure the fact that I have a touch of Raynaud's syndrome has a lot to do with that. I've been running in the Teva Protons--still pretty minimal but allow for a pair of nice warm wool socks and are compatible with Stabilicers Sport if it's icy (although with good form, slipping is a lot less of an issue). I wish I could run nine miles--will have to work up to that (and I should, because it would be good training for a possible Long Trail end-to-end hike this summer). Hopefully this rainstorm we're getting will melt all the snow so we don't end up with a frozen-slush-and-ice mess when it gets cold again.

[Aggie_Ama]

I was supposed to do a 7 miler for my training but yesterday bruised my knee really bad mountain biking. With strong winds outside I finally decided to just get on the dreadmill. Ended up with 6 miles, my knee was sore most of the run so I stopped a little early but still was glad I sucked it up. I should stick to easy mountain bike trails until the half marathon is over. :o

[OakLeaf]

Just FTR, in case anyone was wondering: Nathan sent me a new hydration bladder to replace the one that sprang a leak. I had it within ten days of emailing them, and they didn't require me to send the leaky one back first.

Great customer service is another reason to love my Intensity pack. :)

[GLC1968]

Did my piddly 2.5 miles on the treadmill last night. I really wanted to run outsite yesterday since I had daylight, but it was a steady downpour all day and I didn't feel like getting THAT wet. ;) Run was 14/16 run/walk and my running intervals were 2x3min and 2x4 min. It felt good, but not as good as the 2 minutes prior to my run and 2 minutes after my run where I did it barefoot. Looking forward to someday being able to do the whole thing barefoot!

[limewave]

On schedule for this week:

Tues: 2 mi/WU, 2 mi/Tempo, 2 mi/CD
Friday: 7.5 miles easy
Sunday: 7.5 miles pace

[OakLeaf]

Today was a rest day, and actually I'm kind of sore from my long run yesterday. Stupid, forgot to put on my compression hose afterwards.

So I figured that a rest day was a good day for an experiment.

I'm most of the way through Born to Run, and emboldened by the book and by the PT's assessment that my feet aren't the problem, I walked to the beach, took off my shoes, walked not quite half a mile barefoot, then jogged back.

Wow, did that feel different.

I've got a long ways to go with the hips and calves, that's for sure. But I didn't leave any major body parts out there on the beach, my footprints actually didn't look too bad, and I'm not noticing any ill effects yet.

So we'll see...

[Pika]

running today too! I am just starting- I did my long run yesterday and so today was a "smell the roses" 30 min recovery run- I did 15 min on the treadmill barefoot ( well in socks only) and the other 15 min in my shoes- I just started to feel a "hotspot" under my big toe so that is why I finished the run with my shoes- must say that my form "felt" better with my shoes off...guess it will take some time to develop the structure to go along with the form:)

[indigoiis]

I had a very hilly 5.84 this morning with DH... we were slow for us but I think that is the hills and also, DON'T EAT A GIANT GREEK SALAD THE NIGHT BEFORE A RUN. I write that in all caps to remind myself. While it was a tasty treat after a couple of weeks of winter comfort food, it completed the overnight digestion process at precisely the most inconvenient midway point of my run! LOL.

So we averaged 10:18 mm, in the rain, me in scuba booties and the dude in running shoes. He could have taken the hills faster if it weren't for me.

Yesterday was a day off or strength/stretch and I was to go to Pilates last night but we were having a big wind/rainstorm and I just didn't want to go back out after getting back home. Barn chores were quite enough exposure for me. Tomorrow I am due for a tempo run, 40 minutes. Will likely do on the treadmill at the Y.

[OakLeaf]

Starting a mini-taper ahead of my 5K on Saturday. 4 x 400m repeats - then my hip exercises and ankle stretches. It's a beautiful day for running - sunny, dry and cool. :)


Oh, and as for yesterday's barefoot experiment: I can definitely tell I used some muscles that aren't used to working! Nothing felt bad this morning, though, which is a good sign. I'm sure the almost-15 minutes of calf stretches the PT has me doing every day helped with that. I'll try it again, but not until after Saturday.

[limewave]

Managed to get in my tempo run today.

I was supposed to do 2mi wu, 2 mi tempo, 2mi cd
But it was pretty icy and I didn't have a lot of time so it was a 1 mile warm up and cool down.

I was excited because I hit my tempo: 9:38/mile :)

[eclectic]

Wow everyone is doing so well!

What is exciting for me is I can still do 5 miles and not die! I like the run walk combo!

I snowshoed Saturday but did get a run in on Sunday
We were in the midst of a ground blizzard (40 mph winds) so I did the treadmill (not a surprise because I wouldn't have run outside anyway - too icy and I am too old to heal well)

SO I decided to mix the run/walk up a bit. I held it at 1.5 min run, 1min walk but increased the run speed incrementally.

I am far from fast but did get to 5.5mph for 15 min w/ 4.0 mph walk

I am going to head out now (reading your posts inspired me) Still cold and windy and icy so treadmill again. (will be til April I am sure)
I am going to try building the speed again every 5 min then work my way back down.

My dream is to hit a 10 min mile - some day some day some day.

[Bike Chick]

My dream is to hit a 10 min mile - some day some day some day.

I have the same dream. I'm new to running and hope to have a 10 min average someday. Don't know if I'm just too old to ever get there but it's fun trying.

First week of half-marathon training schedule.........3 miles tonight.

[WindingRoad]

Oh dear. I don't know WHAT I did but my Sunday run just about killed me. For whatever reason I had incredibly sore hips afterward, difficult to get out of my chair sore:( I went to the gym today and did a half mile walk on the treadmill then ran very slow for 3.5. I feel pretty good, still sore but comparatively speaking much better than yesterday. I've been running 7 miles with no major issues it's just so strange this one time on a short run I just about kill myself? I did ice it Monday night which seemed to help today when I got out of bed but I'm still feeling dicey.

[indigoiis]

I did a bleh 3.6 treadmill "tempo" run this morning. 39 minutes which included 4 cool down. It was very hot in the Y. I can't stand running hot!

[kacie tri-ing]

So I didn't post anything from last weekend, but I had a great 5K! A nice PR at 23:17, and 6th out of my age group of 123! Yippie! I have some longer runs this week/weekend with speedwork and I have a 10K a week from saturday.

Good luck with those hips everyone (mine are a constant focus in my life!) :rolleyes:

[OakLeaf]

Wow, great job Kacie! Congrats on the PR.

[Crankin]

I ran outside for the first time in months. Even though my Jamis was calling me, I just did not have the time to ride for an hour or more. Anyway, I surprised myself. I warmed up for 1/3 mile and then ran 2.2 miles, where I turned off my Garmin. Pace was 10:03, which is quite good for me. I continued running maybe another quarter of a mile, but it was up the big hill, so it was slow. Then I walked the rest of the way home to cool down. Total, about 3.3 miles.
My hip/back was achy before, but it's the same now. Did just a little stretching in the shower. Still trying to get down the right clothing for running. I am always too hot at a certain point in my run.

[Aggie_Ama]

I am getting my first "real" running shoes from a shop this weekend. My mom is buying them for my birthday but is concerned my old ones are worn out and I need them early to avoid injury. Is it like getting a bike fitted, I wear running clothes? I am super excited but don't know the proper etiquette, I always just go to the local big box sporting goods place. I do wish running shoes could last as long as high end bike shoes! :rolleyes:

[colby]

Oh dear. I don't know WHAT I did but my Sunday run just about killed me. For whatever reason I had incredibly sore hips afterward, difficult to get out of my chair sore:( I went to the gym today and did a half mile walk on the treadmill then ran very slow for 3.5. I feel pretty good, still sore but comparatively speaking much better than yesterday. I've been running 7 miles with no major issues it's just so strange this one time on a short run I just about kill myself? I did ice it Monday night which seemed to help today when I got out of bed but I'm still feeling dicey.

Stretch! Warm your muscles up a little bit (maybe on a bike, or some running in place, or a nice walk) and do some good downward dog, forward fold, pigeon pose, lunge/warrior poses; some good hip, glute, low back, and hamstring openers. :) Maybe you just had an off day... something not quite firing exactly right, conditions slightly different, finally hit some mileage threshold, who knows. Might do some glute strengthening too if it continues to come back.

This ends your unsolicited advice ;)

I ran yesterday, some 30s intervals, about 4.5 miles. Tomorrow, hill repeats. Mmm, hill repeats. I only run 3.5 miles or so when I do them, but they are exhausting. In a good way. :) Looks like this weekend's "long run" is 8-10 miles on Sunday.

[colby]

I am getting my first "real" running shoes from a shop this weekend. My mom is buying them for my birthday but is concerned my old ones are worn out and I need them early to avoid injury. Is it like getting a bike fitted, I wear running clothes? I am super excited but don't know the proper etiquette, I always just go to the local big box sporting goods place. I do wish running shoes could last as long as high end bike shoes! :rolleyes:

A good shop will have you run in them on a treadmill, so I'd say you want to be prepared. Maybe not entirely decked out in running gear, but comfortable clothes you can run in the same way you'd run on the street.

You could always call ahead and ask - that might help you decide on a reputable shop, too. Ask them how they fit shoes, what you should bring/wear, get to know them a little?

[colby]

So I didn't post anything from last weekend, but I had a great 5K! A nice PR at 23:17, and 6th out of my age group of 123! Yippie! I have some longer runs this week/weekend with speedwork and I have a 10K a week from saturday.

Good luck with those hips everyone (mine are a constant focus in my life!) :rolleyes:

Nice! Congrats. :D

[WindingRoad]

So the conversation about shoes make me think I WAS wearing my other running shoes which incidentally are the exact same make model of the ones I wear with no worries. Do you think you can just get a crappy pair of shoes?

Colby: Funny you mentioned the Yoga moves that's exactly what I've been doing and it does seem to be helping. Still some sore but not decrepit old lady sore any longer. :) Gonna treadmill tonight, probably try for 4 and warmup walking for half a mile before. I might even spin before, I never have issue when I do it that way.

Am I to understand then that hip twinges and pain sometimes is just part of the running experience, especially when increasing mileage?

[OakLeaf]

Understand that if you're a woman runner, and even more so if you wear shoes, it's pretty much mandatory that you do hip-strengthening exercises. Running relies so much on the large muscle groups of the thighs that the smaller stabilizing muscles (and even the large glute max) become disproportionately weak, and that can cause problems through the whole kinetic chain. Women's larger Q-angle exacerbates the problems.

I'd known for years that my hips were uneven and weak, but not how important it was to do something about it. Recently I had been having some pain in the left obturator, but my primary issues were in the knees and heels. According to the PT (as well as much of what I read), that all comes from weak hips.

[OakLeaf]

Last tune-up before Saturday - 6 x 100 m strides.

And I've got my first 100-mile month. :D The other day when I thought I had 12 to go, I'd forgotten to count the run I did last week when my watch was dead. Like I said, if it's not in the GPS, it didn't happen. ;)

A milestone.

Oh, and I made myself some iskiate this morning, and it tasted and felt good.

And Nature (http://www.nature.com/nature/journal/v463/n7280/edsumm/e100128-08.html) magazine covers barefooting this week. (Subscription required; hopefully I can find it in a local library.)

[Jolt]

Oh, and I made myself some iskiate this morning, and it tasted and felt good.


Pretty good stuff, isn't it? Looks really weird though! (I liked the description in Born to Run.)

[skhill]

This morning, I was just sitting on the couch, all dressed for my run, not really wanting to go out and brave the wind.... But then I remembered that the weather's not looking like it'll be nasty over the weekend, so I dumped a cat off my lap and headed out. Ended up doing just over 8 miles, at a 9:36 pace (take that, wind!)....


Aggie_Ama-- my local running shop has a handy basket of socks to wear if you forgot yours, and always invites customers to take the shoes out for a jog outside (they're awfully trusting! and they don't have a treadmill). Just wear something you'd be comfortable moving in, and you should be fine. Properly fitting, new running shoes are such a joy-- I was immediately able to run faster and further when I first made the splurge on decent shoes. I hope you enjoy it all!

As far as taking care of my hips goes, I've recently started a yoga/pilates fusion class, and it's good. Less of the little aches and stiffness that'd develop over the course of a longer run...

[OakLeaf]

Pretty good stuff, isn't it? Looks really weird though! (I liked the description in Born to Run.)

Crunchy limeade.

NPR (http://www.npr.org/templates/story/story.php?storyId=123031997) briefly covers the Nature piece.

[GLC1968]

Really complete review of the Nature study here:

RunBare (http://runbare.com/389/new-study-by-dr-daniel-lieberman-on-barefoot-running-makes-cover-story-in-nature-journal/)

[Bike Chick]

Got 3 miles in this evening before the snow starts flying.

[spindizzy]

Treadmill hills again last evening, this time each interval was 4 minutes long.

After CrossFit.

My gait was a tad "shuffly" today!:D

[Aggie_Ama]

Thanks for the shoe tips. I checked and the shop has excellent Yelp ratings plus use a treadmill to make sure you get the right shoes.

I did 30 minutes last night but my knee is still not well from the nasty bruise I got mountain biking. I am taking a few days off until my long run Sunday. I don't want to favor the knee because it is sore and end up having bad form and injury. It was the lamest wreck I have had mountain biking, must have just hit my knee just right. :rolleyes:

[Grog]

Good to read all of your posts!

I had three good runs this week so far, including running partway to work on Tuesday (7.5K) and back home from work (12km) tonight. I really don't like running at 5 pm, I just feel so heavy and tired, but it's an excuse to have a grilled cheese sandwich when I get home (dinner is not until later) and I tell myself that it's mental training for the last 12 km of my marathon. What the mind will believe!

[spindizzy]

Good to read all of your posts!
and I tell myself that it's mental training for the last 12 km of my marathon. What the mind will believe!

Good Girl! That is perfect mental training.

When doing those treadmill hills, I tell myself that "your legs are very strong, 4 minutes is nothing, brain..legs are strong and we're going up that hill"....and then somehow..the pain of it all is actually less.

[Grog]

Good Girl! That is perfect mental training.

When doing those treadmill hills, I tell myself that "your legs are very strong, 4 minutes is nothing, brain..legs are strong and we're going up that hill"....and then somehow..the pain of it all is actually less.

Love it!

Treadmill, ugh.

[GLC1968]

Did 6 minutes 'barefoot' last night. 2 with my new Vibram Fivefingers, and 4 completely bare - all on the treadmill. Felt great and was still very fun! My regular run will be tonight, but I wanted more 'recovery' time between barefoot runs so I did that part last night (next run, including barefoot, will be on Sunday).

I'm also wearing my VFF's today at work. I got the black Sprints, so they kind of look like odd Mary Jane's anyway. My H said that people will think I'm weird. As an engineer, that's actually a career benefit, so I'm ok with it. ;):p

[OakLeaf]

I was this close to dropping $80 on a pair of VFFs today at the boardsport/kayak shop.

Then I thought maybe four-tenths of a mile isn't quite enough for me to know whether this whole barefoot thing is going to work for me or not. :cool::rolleyes:

[OakLeaf]

Discussion of the relationship between weak hips and running injuries (with some recommended exercises):

http://runningtimes.com/Article.aspx?ArticleID=18359

[katluvr]

I have SOOOOOO missed reading and posting runs. However, I am in a real run slump! Just weeks away from the marathon and I could care less about running!
So last Saturday I wanted to RIDE MY BIKE. I had not been on it since Oct. and my bike vacation. Did a bit over 30 slow miles (w/ wind, it is FL ya know!).
So Sunday was to be just 15 miles. But I could tell that AM I was "just not into it". I did my 4 mile loop, then did a bathroom break at home, headed back out and ended up w/ just 12 SLOW miles. I mean I was "just not into it". I had to travel this week so thought I could get some "speed work" on the TM. Well....it was hot in there, I was off my reg schedule of food, rest, etc. I did some speed sets 2 days in a row, but not much mileage. So I am really low on my mileage.
Not sure what I will do this weekend. I work part the day on Sat., it is supposed to rain, I have 22 miles to do either Sunday or Monday. I am toying w/ an "easy" 7 miles on Sun and then 22 on Monday. I know I should be rested for my long run..but if I do long run on Sunday then I will need to rest on Monday....thus lose a day I could run. I just can't get my runs in on most work days now that my hours are longer and my job more "on my feet/legs".
Actually I dont' want to run. This normally happens...when I am mostly running I miss biking and then visa-versa. Just not good balancing.
And to be honest...I am wanting to be a "couch potato"--Oh NO!:D

Good job everyone and keep it up! I hope to have a good report sometime after my 22 miler. Then it is 3 weeks of taper..not like I haven't already been tapering some (just not correctly!):o

[songlady]

Discussion of the relationship between weak hips and running injuries (with some recommended exercises):

http://runningtimes.com/Article.aspx?ArticleID=18359

Thank you for the link!!!

[indigoiis]

Did 6 minutes 'barefoot' last night. 2 with my new Vibram Fivefingers, and 4 completely bare - all on the treadmill. Felt great and was still very fun! My regular run will be tonight, but I wanted more 'recovery' time between barefoot runs so I did that part last night (next run, including barefoot, will be on Sunday).

I'm also wearing my VFF's today at work. I got the black Sprints, so they kind of look like odd Mary Jane's anyway. My H said that people will think I'm weird. As an engineer, that's actually a career benefit, so I'm ok with it. ;):p

Yay! Congrats on your new feets. I love mine. I got the fever from reading posts by TE girls, and VFFs have been a miracle for my challenged tootsies.

So, I was supposed to do five today, and ten tomorrow.
My excuse: What I was going to do was just merge Thursday (was supposed to do 3) with today, and do eight yesterday, from my house down to the park and ride, where I'd left my truck with my stuff, so I could go change at the Y before a dentist appt. But it was 2 degrees and 40 mph winds yesterday so I wimped out and did a half hour on the trainer spinning away instead, then weights and stretching for another half hour, and then the Mister drove me down to the truck. I'm such a wimp. So this morning I woke up and it was still 2 degrees. I figured I'd do three. I felt like my body was made of broken pencils, it was so effing cold. But I did it.

So today my daughter and I took the bus into the city as we are seeing Avatar later on, and we left the truck at the Park and Ride that is ten miles away. My DH is coming up to the movie and so tomorrow he and I will run and get the truck, no matter what the temps.

I like this whole commute-by-run part of running. It gives the planner in me something to do.

[OakLeaf]

25:08 - a new PR, and second in AG. :)

Maybe might try another half mile barefoot later on.

[indigoiis]

Yay Oak!!!

[Grog]

25:08 - a new PR, and second in AG. :)

Maybe might try another half mile barefoot later on.

WOW! Awesome work!

[katluvr]

Oak,
FANTASTIC!

[spindizzy]

25:08 - a new PR, and second in AG. :)


A most excellent performance. Congrats!!

[Bike Chick]

That's great, Oak! Congratulations.

I had a first today. Did 4 miles on snow-covered streets. It was sunny and beautiful after the snow storm and I just couldn't bring myself to get on the treadmill. So glad I didn't and got outside.

[Urlea]

Very impressed by the 5k times you ladies are attaining, wow!! Good job! :D

Been stuck in bed most of the week with a bad cold & wisdom teeth trying to make a come-back (ouch!) so I didn't get a lot of mileage in prior to my long run today. With cough drops & kleenex in hand I joined my ultra-running comrades for 22miles of very hilly country roads. Surprisingly the cold didn't hold me back that much, a few sections there I told the hills who was boss, really good run. Video is up on my blog.

Pretty tired now & my nose is running instead of me at the moment, but figured I would update you ladies.

Happy running!

[Grog]

Been stuck in bed most of the week with a bad cold & wisdom teeth trying to make a come-back (ouch!) so I didn't get a lot of mileage in prior to my long run today. With cough drops & kleenex in hand I joined my ultra-running comrades for 22miles of very hilly country roads. Surprisingly the cold didn't hold me back that much, a few sections there I told the hills who was boss, really good run. Video is up on my blog.

Wow, you're my hero. If I had been sick all week, I would have chickened out on the 22-miler. Wow!

[Aggie_Ama]

Great job Oakleaf.

Urlea- Get better, I can't believe you toughed it out for a run.

My Mom and Dad took me for my early birthday present today to get my running shoes. It was a really cool experience and the shop definitely deserves their nearly 5-star Yelp rating. I ended up with Brooks Adrenaline GTS10 after trying about 15 different pairs of shoes. My mom also bought me a Nathan bottle to try, a running visor and some new socks to complete my gift. I am really excited about my run tomorrow!

[kacie tri-ing]

YEAH oaK!

Congrats on the new shoes Aggie!

All is well here, I had a 9 miler wednesday and a 12 miler with 4 miles of speedwork at the end yesterday. It was a little mentally painful, because I did it on the treadmill (bad weather), but I managed my way through it.

Started seeing a sports nutritionist this week to help me figure out fueling for IM training....she was awesome, and also a triathlete/runner.

Happy running!

[hammertime]

YEAH oaK!

Congrats on the new shoes Aggie!

All is well here, I had a 9 miler wednesday and a 12 miler with 4 miles of speedwork at the end yesterday. It was a little mentally painful, because I did it on the treadmill (bad weather), but I managed my way through it.

Started seeing a sports nutritionist this week to help me figure out fueling for IM training....she was awesome, and also a triathlete/runner.

Happy running!

Hey kacie... if you are still in Atlanta, GA... I know of the best 1/2 marathon mountain trail race held in May. It's up in Summerville, GA. I have gone to it 3x myself. My friend holds the race... she lives near Summervile. It's called TwistedAnkle... it's an awesome 1/2 marathon or full marathon in the mountains. You'd love it!! :D

but you must register soon, as it does fill up.

http://www.rungeorgiatrails.com/registration.html

(p.s... the website hasn't been updated for 2010 yet, but the link to register for 2010 race is there).