Running week of St. Patrick...

[indigoiis]

Hi all... ran 7.87 today, nice run in the rain with no pain. Yay! Anyone racing today?

[colby]

Ran about 5 with the dog and the other 8 or 9 by myself. GPS was measuring speed, but not distance, so I don't actually know. I also have a map, but no distance measurement. :P Based on speed and adding warmup/cooldown, it was somewhere north of 14 total. I wish Google Earth/Maps/something had an easy way to take my route and turn it into distance as a backup for when the GPS is being stupid. It did this once before, then worked great for a few weeks. Frustrating. Might be time to complain to Polar or dig in their forums.

Haven't ran in regular shoes in 2 weeks, this is my longest run in FiveFingers to date. My calves are not sore, but my left ankle is still giving me trouble, when I stretch it feels like it wants to adjust back into place but just won't (more stretching is in order). Last time I ran 12 in shoes, though, I hurt way more. Also, I seem to have come to a compromise with my right foot and re-learned a little about running with even pressure across my toes/forefoot, as my callous is NOT tender like usual and the skin between my first/second toe wasn't as irritated. All things I can take to running in shoes, when that time comes again (I assume it will, though I don't know when).

At the end of my run, I definitely felt like jogging on grass, which felt oh so good (never feels good in shoes, I don't know why... lack of connection between feet and brain with shoes inbetween?). I probably had 2-3 miles on concrete, somewhere around 1 on grass for cool-down, the remainder on asphalt. I can really feel the difference between the different materials. I'm sure I "knew" in shoes, too, I just didn't consciously notice it. Anyway, my feet didn't hurt as much as they did when I did 12 miles in the FiveFingers a few weeks ago, it was more of a muscle tiredness (especially glutes and hamstrings) that led to the grass jogging, and it was my cool-down, so it felt warranted.

So, I've got a 12k planned first week of May and will probably run a half marathon later that month (my normal long run right now is 12-14 and will be 16-18 by then), which I plan on doing in the FiveFingers unless something unexpected happens. As for Ironman... I am going to wait and see. I have 3.5 months to decide. I'm interested to see how it feels once I start doing long distance bricks.

Lots of shamrock runs today... though I don't know if there was one here. I had trouble getting up at a decent hour as it is thanks to the DST change so it's probably best I didn't race. ;)

[OakLeaf]

I wish Google Earth/Maps/something had an easy way to take my route and turn it into distance as a backup for when the GPS is being stupid.

mapmyrun.com - as long as you know where you went, you can use it to get your distance. If you were on trails, almost always you can go to the satellite/aerial view and zoom in close enough as nevermind. (And since Google Maps added bike paths, those are now included in the "follow roads" option.) If you actually have a readable .gpx but for some reason your software won't tell you the distance, you should be able to import it into SportTracks.


I've come to the conclusion that the callus on the outside of my left foot is a tailor's bunion. :(:mad: Small and I hope to keep it that way, but not sure whether it'll keep me from running barefoot on hard surfaces. It's definitely pretty painful right now if I try to jog across the road to beat traffic, coming back from a barefoot beach run. But I'm still toughening up my soles all around, so maybe that will get some cushioning too. Still haven't tried on any VFFs yet, but I've decided I'm going to whenever I get around to it.

Anyway - long run on tap for me today, not sure how long I'll go considering I seemed to have lost so much fitness over the last couple of weeks, but planning to try for 20.

[Susan Otcenas]

Yesterday I ran Portland's Shamrock Run. 5K, 8K, 15K options. I chose the 15K, which also features a big climb (500 ft + of elevation gain, though I've seen cumulative estimates upwards of 1000 since the course rolls quite a bit as it climbs) up Terwilliger Blvd. Basically, it climbs/rolls for a good 5.5 miles, loses most of it's elevation by mile 8-8.5 and has a flat finish to 9.4 miles.

I had an *amazing* run. My overall goal was sub-10:00min/mile, or a total time under 1:34. Had I been thinking straight, I would have hit my lap timer at each mile marker so I could know all my splits. As it was, I kept a few numbers in my head.

5 miles at 51:50 (pace 10:21)
8 miles at 1:19:50 (3 mile pace 9:19 - overall 9:59)
9.4 miles @1:31:38 (1.4 mile pace 8:43!! :D - overall 9:45)

8:43!! Holy moley, I never would have thought I could run that pace, for that distance, after already running 8 miles. I was definitely maxed out. My anaerobic threshold is at 170, and in the finishing stretch I glanced at my HR monitor and saw 171. :eek:

Anyway, I'm thrilled. For me, it was good affirmation that my training is paying dividends.

In 2 weeks I will run the Fort Vancouver 10K. I ran it last year as well, so I'll have a direct comparison on that course for year-over-year improvement. I'm really looking forward to it!

[GLC1968]

I did my 3.2 mile training run yesterday. I actually ran most of it (had to flat out stop at one point because I ran out of shoulder and the cars were not cooperating) but I did walk for about a minute just after the half way point. I told myself that I would run all hills - non-negotiable. And I did.

My CV was fine at my chosen slow pace, but my hipflexors were bothering me as I topped out the last hill. Gotta work on those...

Overall time was 38 mins, so I've got some work to do before May to meet my goals for the tri.

[OakLeaf]

Way to go Susan! Great job. (If you import your track into SportTracks, you can see whatever splits you like. ;))

I got my 20 in but it was a struggle mentally and physically.

So I figured today was the day to try an ice bath again. Not sure how long I was able to leave my legs in it - should've had a clock - but it wasn't any more than five minutes, and now my fingertips are numb, where I had frostbite as a kid. I don't have hypothermia like I did the last time I tried an ice bath, though. :rolleyes:


The other thing I'm dealing with is my usual post-long-run upset stomach. It doesn't seem to matter what I use for fuel on my long runs, I can force down a recovery snack when I first come back, but once an hour goes by, forget about eating much for dinner. It can't be good for me. (Plus, the f*rting isn't much good for anyone around me, either. :p) Anybody have any suggestions?

[Susan Otcenas]

The other thing I'm dealing with is my usual post-long-run upset stomach.

Stomach as in stomach, or stomach as in intestines?

I rarely have stomach issues, but intestinal distress? Yes, sometimes. I find that what I do *before* the run affects my intestinal happiness more than what I do during/after. (As in, I need empty bowels to have a good run...)

[OakLeaf]

Stomach as in stomach, or stomach as in intestines?

I rarely have stomach issues, but intestinal distress? Yes, sometimes. I find that what I do *before* the run affects my intestinal happiness more than what I do during/after. (As in, I need empty bowels to have a good run...)

Both, really. Nausea, no appetite (and it's not hyponatremia either, which gives me those symptoms, because I'm really careful about replacing electrolytes during my long runs, and it's gone within 24 hours, unlike hyponatremia which will linger exactly as long as it takes me to figure it out and slam a few liters of sports drink :rolleyes:).

Bowel contents are usually minimal - I usually get pretty gassy, though not always (thinking back, it seems that that's related to the fructose content of my fuel, and one of the reasons I do best with Hammer Gel. Today I mixed it with honey, silly me). No significant pain or cramping, and no diarrhea. TMI yet? ;) But I always get the nausea and loss of appetite and a bit of roiling intestines when I'm up over 18 miles or so. Only after, never during.

[Susan Otcenas]

Loss of appetite is NEVER a problem for me... :o

Have you ever worked with a sports nutritionist? Since it seems to only happen on your longest runs, it seems to me that it must be something that you're either deficient in to start with, or not replacing as fast as you use it.

I hope you figure it out!

I'd like to figure out how to be LESS hungry after my long runs. Put me out there for 2 hours, and I want to eat my left arm the rest of the day.

Susan

[colby]

Nice run, Susan! :D

Usually an upset stomach after running or cycling for me means that I ate the wrong thing - before I started or while exercising. It feels like gas is compressed in my stomach and anything I eat goes on top of it, and I feel nauseous. Until the gas leaves my system, I don't want to eat. Usually takes a couple of hours after I finish exercising before I stop feeling nauseous and can eat again. I'll also get it if I eat the wrong thing while exercising at a higher heart rate - low rates and I can eat anything, but up into the right zone for me and the wrong food is trouble. I, too, have to stick to hammer gels, I can also tolerate accelerade.

I've had it with higher fiber cereals/foods before exercise, candy bars (like a fun size snickers) before/during exercise, and gu chomps/clif shot bloks by themselves (if I alternate chomps/gels it's better, but something about the chomps at higher heart rates just gets my gut). There's definitely an exercise timeline factor, too, if I exercise for 90 minutes to 2 hours I can tolerate a lot more than 2-3 hours and up.

[Bike Chick]

I ran 7 miles on Sunday..........that's the my farthest run ever!

[indigoiis]

Way to go on your longest, BC!
I ran four this morning with DH, no pain and a good run... I just hate being so slow on the long uphill going home. I just have to not think about it, ahh guess!

[kacie tri-ing]

I have been neglecting my posting, but NOT my running :p

I have been ramping up (and now tapering down....though when in the middle of IM training, it barely feels like a taper) for the ING Atlanta Half marathon. My biggest run was 15 with the last 8 miles at 8:10 pace. My other longer runs also had tempo for the last chunck between 8-8:15 pace. I really want to do well. It is going to be a hilly course, and I want to do it in around 1:45, which feels INSANSE to be going for, but I have put the work in, so hopefully it will happen!

I had some intenstinal distress on my last 10 miler saturday. I agree that if I have something in there that needs to come out, it just gets in bad shape for the whole run....never ever fun!

Happy running!

[Veronica]

Must be something in the air because I felt like crap on my run yesterday too.

Veronica

[limewave]

After 3 bad runs in a row and a ruptured cyst last week . . .

Today's Run:
1 mi WU
4 x 1600's at 9:29 pace
800's between
1 mi CD

I actually managed to do my pace :) It felt really good to be back on game.

[nico demouse]

3 miles today. Our bike path finally melted enough to run there instead of on the road. So, this was my first trail run of the year. Well...by trail I mean multipurpose path, but...it sure is more woodsy and enjoyable than running in the residential neighborhoods. I'm glad winter is on its way out.

[OakLeaf]

Wow Kacie, you're so... freakin'... fast...

Lime, so your doctor agreed that's what it was? I don't know anything about cysts, is that it, or do you have some recovery ahead of you? Anyway, sounds like you're doing well!

[Aggie_Ama]

I have been running but not posting. Only a little over a week until the half marathon, I have a feeling I will be slow. Don't know why, I just think I will be. I am okay with it, I have trained well but my job is really stressful and when I am stressed I eat so I am a chunky monkey right now. I am confident I can run all 13.1 miles minus walking for water stops.

Tonight I did 30 minutes around my neighborhood which is hilly, my half marathon is mildly hilly so it was good practice.

[Crankin]

I made the decision to stop trying to run... it really makes my hip/back worse. It's killing me to do this, but when the back starts affecting my riding, I have to do something. I console myself with the fact that I can walk a 14-15 mile mile and it gives me something different to do on my "rest" days from riding.
I never thought I would like running so much, since I am slow, but I have to preserve my old body.

[OakLeaf]

(((((Crankin))))) Hope you don't miss it too much. :( Sounds like you know what you need to do for your body and you've got plenty else to stay active. Don't be shy about posting your walks/hikes if you like, this is the running/walking subforum.

[Red Rock]

Crankin sorry to hear about your recent situation. I have had a fear of running for many years since I did cross country in high school without a coach! I had to figure it out on my own. I am at least going to give trail running a try.

As far as my trail running goals go...I walked 3.5 miles yesterday on a multipurpose trail path in town. I was amazed at how my body felt. I thought it was going be harder than it was since I had not done much walking. Oh, I also did this in my chacos. I have rub spots from the straps but otherwise I feel ok. I kept reminding myself I was walking on the beach.
I am going to try to walk or light jog on one day and ride the next to create variety. We will see how it goes.

[yellow]

Well, tomorrow is the one month "anniversary" of my surgery. I'm still on the no bending/no twisting/no lifting anything heavier than 10 lbs restrictions. I should be able to start PT in about 2 weeks, after the next xray confirms that the bone is growing like it's supposed to (I hope).

So in the meantime I'm walking, usually 3x a day but some days only 1x. This week my daily totals have been between 3.5 and 4 miles. I'm hoping to be able to start walking on the trails maybe next week. At this point I'm still not comfortable driving, so I'm just sticking around home.

Yeah, I'm cranky that I'm getting out of shape but, you know, my "this will be worth it in the end" mindset seems to be working. I'll get back at it eventually. We'll see how well the positive attitude continues to work as the weather improves!

[Susan Otcenas]

Ran 13.1 miles this a.m. As nutso as it is, I really love running at 4:45 in the morning. There's zero traffic, it's peaceful, and I love accomplishing so much before going to work.

Hopefully I burned more calories on the run than I consumed during our St. Patty's Day potluck at the office! :D

Susan

[OakLeaf]

Wow Yellow, you're doing great! Keep healing. :)

[Crankin]

Oy, it's bad enough I stopped running. Now I have a really bad cold; yesterday I felt pretty good in the middle of the day and it was 66 degrees out! I went for a mild, not fast 2.3 mile walk in my street clothes and sneakers and apparently I should not have. Tried to follow the "above the neck rule," in that my chest doesn't hurt and it's definitely all in my head.
By the time I got home from class last night I was really a mess and sorry I had walked and gone to class. I stayed home from my internship today, as I had no sleep last night and I am sure the clients don't want a therapist sneezing all over them!
It's so nice out and I am lying in my bed....

[Aggie_Ama]

((crankin)) Get some rest and get better quick!

I just got my last week of training for my half marathon, I can't believe it is already here. I am so excited I can hardly stand it. :)

[OakLeaf]

Amanda, I'm so excited for you! I know you'll do great. :D :D

As for myself... :rolleyes: I let the tiniest little things get in the way of my workout. Again. Came home from yoga, had time for a little run before the fence repair person came, but blew it off, then he called to re-schedule and I still didn't go, and now DH wants to go shopping and out to eat...

So, I repeated to myself three times, "Anything's better than none at all," which is a REALLY difficult thing for me to understand, and went out for 1.75 miles barefoot. Getting longer, getting stronger...

[hammertime]

let's see what did I do this week...

6 miles on Sat, 5 miles on Wednesday... and tonight I'll probably run 6. I usually like to get in 4 runs a week, but with my crazy job lately, it's hard to get home and get my exhausted head to the gym:rolleyes:

Racing season is coming up... I should probably do a few 5k's. I haven't run races in a few years... but between the years of 2002 & 2005... I must have run 100's, LOL. It holds a good memory to me:D

[Bike Chick]

5 miles yesterday............I'm tired. The mileage is increasing and I'm getting slower. I figure if I can walk through the water stops I can make it through this half-marathon.

[hammertime]

5 miles yesterday............I'm tired. The mileage is increasing and I'm getting slower. I figure if I can walk through the water stops I can make it through this half-marathon.

yes bikechick, you can walk through the water stops :) For my first marathon, I ran with a pace group... ane we walked every water stop. Not everyone is an advocate of this... but who cares, LOL!!... if it's what you gotta do to get to the finish, then by all means:D

You'll do great... just go at your pace... and you'll finish!! When is the race?, and where?

[indigoiis]

Ran 3.79 college hill grinder yesterday evening, a nice workout. No ankle pain. Riding today so no running til tomorrow.

[nico demouse]

Ran two miles yesterday. I've been doing this about once a month and tracking my time. I cut 34 seconds off my last time, so I was pretty pleased with myself! I'm still slow -- but faster than I was!

[OakLeaf]

BC, you can definitely walk through the water stops. Just show the same consideration to those behind you as you would if you were slowing or stopping on a bicycle. Signal your intentions and be aware of traffic behind you. And remember that, especially late in the race, people behind you may be fatigued and maybe not paying as close attention as people in a paceline might be, either.

But one thing I really found valuable was entering a small and inexpensive 10-miler about two months before my first half, not really racing, JUST for practice drinking water from aid stations.

When it came to the actual race, I was really, really, really glad I had that practice. There's definitely a technique to drinking quickly out of a cup while you're breathing hard, which you will probably be even if you're walking. (The usual method is to pinch the cup to make a spout, tilt your head and pour the water into your cheek. Then you can swallow between breaths.)

[kacie tri-ing]

Thanks! :D I hope to be fast when it counts! In my race on sunday.

Of course, when you are tapering for race week, every thing goes wrong:p I got a nasty charlie horse in my calf, and it is still sore today. before my marathon, I stubbed my toe, and it hurt terribly for days. That must be in my murphy's laws of running.

Good luck racing/running this weekend everyone!!

[skhill]

Crankin, you're not the only one who's sick. I'm not sure if it's a bad cold or a mild flu, but it's in 60 degrees and sunny out and I can't breathe through my nose... I did run yesterday while sick (just 2 miles), took today off, and as long as I don't feel too awful tomorrow, I'll try to get in 8-10 miles. But if I still feel as icky then as I do now, no way....

[Jolt]

It's almost 70 degrees and sunny here today so I decided it was a good day for the first barefoot trail run of the season. It involved more walking than running during the hour or so I was out there, but still felt great. There were a couple sections of the trail that had deep mud (past ankle depth) hidden by dead grass/straw on top, so those were interesting to walk through and when I came out it looked like I was wearing brown socks!

[limewave]

I skipped my run to go mountain bike today.
;)

[colby]

I ran yesterday, was supposed to be mile repeats, so I took the dog with me for my warm-up and first mile repeat, which I thought would be about she could handle. My husband was supposed to pick her up. Turned out he got busy working from home, and I ended up taking her with me the whole way. She's recovering from an injury and hasn't been running for a while, and she's stubborn. :p The first mile was awesome! I wish running with her was always that great. The next 1/2 mile was an easier jog. Then, we started the next repeat, and made it probably 1/3 mile before she had enough. She was panting, stopped to lie in the grass. We jogged again, she stopped again. So... I walked. We walked 14 minute miles for about 10-15 minutes, then jogged for a while, and lo and behold my husband appeared. ;)

I told myself "something is better than nothing" and as long as I'm "on" more days than I'm "off" I'm still benefiting. One day does not ruin an Ironman, unless perhaps you fall and break your leg or something. ;)

Had a massage on Thursday, too, it was interesting. I have only ran in the FiveFingers for about 3 weeks. He said that my posture was more centered, I was lighter on my feet, and my hips looked more relaxed. I did yoga this morning (Gaiam Yoga for Athletes - good hip/hamstring/back/core opening). Ahhhhhhhhh.

Sunday, warmup, 5-6 miles observing cadence/lean/stride on flats, then 5-6 miles on differing terrain, then cool-down (so, probably about 14 miles). I'm going to Boston next week including the weekend, which should make training fun.

[hammertime]

did 7 miles on the treadmill tonight... it felt awesome!! it actually took me 5.5 to get warmed up, LOL!! I planned on 6, but then at 5.5... I decided to go for 7. It's been a while since I've run that far on a dreadmill, LOL.

Maybe I'll try to find a 5K race somewhere this weekend...

[Bike Chick]

Just finished an 8 mile run............the longest distance yet. I feel great. Gonna eat and then crash on the couch and watch some basketball!

[OakLeaf]

Good luck tomorrow Kacie!

I did 7.6 today. It was quite a bit warmer than it's been so I didn't really push the pace - it was mainly to get some miles down, and also a test whether I could swallow Endurolytes capsules while running. Result: I didn't choke myself, but I was absolutely TERRIFIED that I would. Those pills are very light and a hard breath could suck one right in. :eek: I'm going to try it again, but next time I'll get a mouthful of water first and float the pills on top...

It was nice to get some sun on my arms and legs finally! :)

[Jolt]

Ugh. I went for another barefoot trail "run" today and it did NOT go well. No matter what I did, it was painful. Maybe two days in a row is too much this early in the season after wearing shoes or at least socks all the time for the whole winter. It also doesn't help that I have a bit of a bruise on the bottom of one foot from a root yesterday...it's in a spot that wouldn't touch the ground if I were running on pavement but does when on soft surfaces (like the soft dirt section that felt so nice to run on yesterday but hurt today) or places where things are sticking up. Anything that came in contact with that area HURT and that made it hard to relax which made the whole run/walk suck.

[colby]

Good luck tomorrow, kacie!

[kacie tri-ing]

1:46:46! A 7 minute PR on a very hilly half marathon! YIPPIE! I was hoping for a little less, but perhaps underestimated the course some. That is 8:09 pace, and I am really really happy with it. The half I ran on thanksgiving day (only a few months ago!) was over 1:53, so I am thrilled. It really felt like a good race effort.

In my ironman training, this has been a real turning point that I have been focusing on. I have been working hard in these indoor cycling sessions that my coach runs, and I have been moving towards a PR at this distance in the race. We finished the 11 weeks of sessions thursday, race was today, and now I have a recovery week followed by a build until my two tris in May/June...then the final build towards my ironman. It really feels like I have finished phase one of three for the big day in august. I am healthy (thank goodness, because I am prone to trouble in my hips!), and I accomplished my goals for this phase! Now a quick recovery, and back to it to build up for tri season!!!!!!

Can you tell I am a little giddy after the blueberry pancakes/eggs/coffee I just inhaled?!

Happy running! :D

[Veronica]

That's fantastic!

Veronica

[OakLeaf]

Way to go Kacie!!!!

[colby]

1:46:46! A 7 minute PR on a very hilly half marathon! YIPPIE! I was hoping for a little less, but perhaps underestimated the course some. That is 8:09 pace, and I am really really happy with it. The half I ran on thanksgiving day (only a few months ago!) was over 1:53, so I am thrilled. It really felt like a good race effort.

Way to go, kacie! :D Great work. Hopefully a sign of good things to come.

[Aggie_Ama]

Wow Kacie you are so speedy, congrats!