Beginning to Run Thread [Archive] - Women's Cycling Discussion Forums

Catrin

07-27-2013, 02:39 PM

Am I the only one here just starting to get into running? I suspect that I am not...so a "beginning to run" thread seemed a good idea. I am experimenting with trail running and my goal is to condition my body so I can run reasonable distances on the trail without injuring myself. While it isn't designed for trail running in particular, I am adopting the Couch - 5K approach. While I CAN run 400 meters without stopping, perhaps 500 if I really pushed it (on the track), I can only do that a couple of times before I am DONE.

Today I laced up my trail shoes a couple of hours after Yoga class, and walked 15 minutes to my local trail. I tried to stick to running 2 minutes and walking 3, but of course the terrain has something to do with those splits. I've a really tight heel cord (currently working on that - just need to work on those sliding surfaces), and I will only run uphill if there aren't many obstacles and if my knee isn't hurting. I play it by ear, and try to focus on keeping my head up while scanning the trail in front of me. I am also trying to keep from swinging my shoulders back and forth as I've read that isn't a good thing to do, and to keep my feet beneath me, to not "stretch out". I don't care about distance or speed right now, just trying to build up my tolerance for running.

Cardiovascular-speaking I seem to be fine even if I've not been riding this year as I would like. My body parts start hurting before my breathing becomes a problem - and I credit THAT to the high intensity group training I've done for the last year - a year ago I couldn't even run 100 meters.

I've noticed that my various body parts don't start hurting until about 20-25 minutes into my run/walk split. So my current goal is to stick as much as I can to that 2 minute run/3 minute walk until I can do that for at least 30 minutes without anything hurting. When I can do that I will consider changing the split and/or increasing the time. There are a couple of trail events in my area with shorter distances that sound like they might be fun, and I may consider them next year, but I've a long way to go before I consider it a possibility.

Advice is always appreciated, and if there are any other beginning runners - trail or pavement - add your voice to this thread :)

hebe

07-31-2013, 12:40 PM

I'm very happy to see this thead! I'm on week 4 of the nhs version of c25k (UK healthcare). I'm running sometime on road, sometime off road. Absolutely loving it, though trying to take it easy as I have thyroid issues. I'm not having breathing or aching issues, but I do keep an eye on my heart rate as asthma inhaler plus thyroid tend to raise my heart rate fairly fast. I would love to get to the point of running 3-5k a couple of times a week. I have noticed that it's giving me nice strong leg muscles for cycling, which is a bonus.

TrekDianna

07-31-2013, 04:37 PM

I used to run quite a lot during my time in the Army (no surprise) but when I got out I vowed not to run again. For some reason, after 15 years, I decided that I missed it so I am starting over again. I view myself as a beginner. I used the C25K and then went to the 13.1 trainer -- we'll see what happens.

Catrin

08-01-2013, 11:17 AM

The only real problem I seem to have is with my left heel cord, where the tendon goes over the calcaneus. I suspect it is an issue of seriously tacked down soft tissue that doesn't allow the tendon to slide properly and I am working on that. Some days I notice this less than others - has anyone had a problem with this and found a way to deal with it?

I've a late morning to the office tomorrow, so will likely go for a bit of a trail run/walk before. I've become a wimp and won't ride unless it is at least 65 and it is supposed to be colder than that in the morning. In AUGUST!!!

Catrin

08-02-2013, 06:49 AM

I gave my heels and calves some tough love last night with a foam roller - and could certainly tell the difference afterwards. No running until I can go a couple of days with no heel-cord tightness. All I need is to put an already tight tendon under too heavy a load trying to trail run... The solution seems pretty obvious given the aftermath of my treatment last night! Tight calves (and shins) are also part of this, of course. Hamstrings and quads are fine and indeed my hammies are super-flexible :)

OakLeaf

08-02-2013, 07:04 AM

has anyone had a problem with this and found a way to deal with it?

Chronic issue for me too.

Sounds like you've got the calf part covered, don't forget to release the fascia in your feet too. Roll them out on a spiky ball or spiky stick, or walk on pebbles. Hurts so good.

Strengthening is the other half of prevention. Nothing helps my Achilles like one-legged calf raises. Do them barefoot since the point is to use all the muscles of your feet and calves in good alignment. Use a light touch for balance - fingertips on a wall or a chair back. Progress to doing them no hands. Static stretching afterwards, again making sure to target as many of the muscles as you can. Here are some more foot exercises (http://www.runnersworld.com/injury-prevention-recovery/foot-arch-reset?cm_mmc=Facebook-_-RunningTimes-_-Content-HealthInjury-_-FootArchReset) (don't forget to follow the link for the Phase 1 exercises too).

With your history of foot surgery, you might just be stuck with foot and ankle alignment issues. Something to ask your chiropractor about, I'd think.

Catrin

08-02-2013, 07:31 AM

Oakleaf - thanks for your comments. I keep meaning to ask my chiro about that, but currently my shoulder has top billing and I forget :) I will check out the exercises on the link you provided.

The MobilityWOD website'Supple Leopard book has some good information on heel/calf work, and I also have Brian McKenzie's book on Crossfit Endurance (he focuses on Running/Cycling/Swimming mixed with Crossfit workouts. I think he has some foot work in that book as well. He also has some excellent videos online that address beginning running and trail running.

I know some appear to insist that trail running is more advanced than pavement running and it isn't the best way to start - but I just can't tolerate running on the pavement.

OakLeaf

08-02-2013, 08:13 AM

I know some appear to insist that trail running is more advanced than pavement running and it isn't the best way to start - but I just can't tolerate running on the pavement.

Well, from the POV of someone who doesn't run trails at all but has an opinion on everything whether I know anything about it or not :rolleyes: :p - I think it's an excellent place to start.

I think trail running IS more "advanced" than pavement, in the sense that it requires more balanced strength in all the stabilizer muscles that can get neglected running on pavement. So, if someone like me decided to up and run the same distance (or even the same duration) on trails that I do on pavement, I'd be almost sure to get an injury.

But if you start on trails, and start slow and easy as you're doing, you never develop those bad habits and muscle imbalances. You build all the muscles and reflexes together. I say go for it. But what do I know.

Catrin

08-02-2013, 08:26 AM

That was my conclusion as well Oak :) I am unsure that what I do can be called running anyway. I jog a bit, walk a bit, rinse and repeat.

I AM avoiding the treadmill outside of my group training sessions. While it is more comfortable running, I don't think it is doing me any favors for trail running. I will do intervals on the track when I get a wild hair to run solo inside.

Catrin

08-03-2013, 11:42 AM

I wanted to ride today but my neck was being overly cranky...and our coach asked us to put a long and slow effort this weekend within a target heart rate zone for some time period between 30-90 minutes. I knew that wasn't going to happen on the bike, so I tied on my trail running shoes. My goal was to put in at least an hour of some combination of trail running/hiking with a particular average heart rate. I went to a different trail than I've run before and decided to focus on how my knee/heel felt rather than any formal timed split between hiking/running.

I had a great time! I hit my goal of 60 minutes, and also hit my desired heart rate average (120). I wish I had thought to take my camera, I ran by some gorgeous lake over-looks at the top of the ridge. At the end of the ride my calf was a bit tighter than when I started, but knee and heel was no worse than at the start. I focused on heart rate more than how fast I was running - really it was a slow jog - I don't care about speed right now. I will take it!

Hoping to take an easy ride after my Funday Sunday group workout tomorrow - if I've anything left afterwards!

hebe

08-06-2013, 06:12 AM

That sounds lovely, Catrin. I watch heart rate too but don't bother with speed. Trail running was my first exercise love, I absolutely love it. I prefer trail shoes for off-road and normal running shoes for on pavement, apart from that I don't really differentiate between the two.

I'm on week 5 of couch to 5k this week, the week that will apparently see me doing a non-stop 20minute run at the weekend! Onwards and upwards :)

hebe

08-11-2013, 02:50 AM

I have done my 20 minute run :D It was fine, but I'm taking an absolute rest day today, no cycling and nothing more energetic than baking bread and walking to the paper shop.

Catrin

08-11-2013, 03:01 AM

Sounds good Hebe :) I was actually able to ride yesterday - and decided that was enough for my knee for one day. I've noticed that when I am not riding regularly that my knee gets more cranky - so hopefully I can tolerate more riding. I think that will help my knee to be happier when I am trail running. Depending on how hard we hit it this morning at my workout I may do some trail running late afternoon or after dinner - at least get my 30 minutes in.

GLC1968

08-12-2013, 12:03 PM

I've been occasionally posting in the other thread as I 'learn' to run again, but I am really starting at the beginning as well.

I'm signed up to do a 1/2 marathon in October and it's a little too soon but I'm just going to have to do the best I can between now and then. This is an auto re-sign up from dropping out last year, so if I don't do it, I lose my entrance fee. Considering how much $ I lost last year in lost entrance fees, I feel like I have to at least attempt this one!

I've been occasionally running 1 or 2 miles all summer but two weeks ago, had to get more regular in my attempts. The first week, I raced a 5K (stupid, but whatever) and ran my 4 mile 'long' run on the weekend. Last week, I did a mid-week 3 mile run and then 5 miles this past Saturday. I'm sooo much slower than I was before my injury but at least my foot is not bothering me.

This week, the goal is two mid week runs and my 6 mile run on Sunday. Considering that we'll be kayaking all week, we'll see if I can do this. I hope to find some trails to run on one of the islands where we will be camping on Thursday or so.

While trail running might be technically harder, I find it much easier on my body than road running. I can trail run for multiple days in a row, but throw in a road/pavement/cement run and I need a day off to let my joints, feet and muscles recover! Plus, trail running is usually more interesting so time seems to go by faster.

Catrin

08-12-2013, 03:22 PM

I agree GLC, trail running doesn't hurt as much and is more interesting :) If I could just persuade my heel to stop complaining...

Yesterday we played a sprinting game in my Funday workout - it was a relay race but to make it more interesting one group were "zombies" and while we were both running the same direction, the zombies goal was to catch someone from my group. I literally have NEVER run that fast in my life, and I think I must have been hitting the basketball court pretty hard for my heel was very p'ssed off for the rest of the day. Today my quads are even sore - sprinting ALWAYS makes me hurt for a day or two. Deadlifts, back squats, box jumps, whatever - other activities rarely make me sore but sprinting is very consistent that way.

Dogmama

08-15-2013, 04:25 AM

Glad to see this thread. My neck has been bad lately & I'm getting a lot of numbness in my hand. Cycling long distances aggravates it, so started running just last week!

I'm an on-again-off-again runner. I took at Chi Running class several years ago and try to focus on a mid foot strike. That seems to help my cranky knee and hip.

Weather is my biggest challenge right now. It's 5AM and 83 degrees.

GLC1968

08-15-2013, 03:52 PM

I'm really trying to remember my Chi running techniques myself, Dogmama!

I ran 3 miles on Tuesday afternoon and it was significantly less dreadful than the last time I ran that route a little over a week ago. Either I am improving, or it was just the cooler weather (or maybe both?!). Tonight I'm supposed to do another 3 but I'm doing my "long" run for the weekend tomorrow afternoon instead of on Saturday, so I might skip tonight's run (or make it really short).

I'm having issues with my right quad. At first it was the inner quad muscle and I couldn't figure out a way to stretch it. Now that one seems fine and I'm having issues with the outer muscle on the same leg. I've never had quad issues...ever. And why only one leg? This IS the leg that was non-weight bearing for so long last year, so maybe it's from that? Weird.

rocknrollgirl

08-16-2013, 03:22 AM

Hi Guys,
just doing a drive by. Congrats to all of you for lacing up those running shoes again. Just remember that consistency is key, be patient and have fun. It will get better quickly if you stick with it.

Catrin, I have a friend that is a PT, and her suggestion for heel issues is to try one of those simple inserts you can buy at the drug store. There are several different types. They are inexpensive, fit in multiple types of shoes and usually do the trick. My hubby is having a heel issue right now and I got a Dr. Scholl's gel heel thingy for him. He said he felt a difference right away. Worth a try. My PT friend says that even a tiny lift can alleviate issues.

Catrin

08-17-2013, 09:55 AM

It was a hard call between trail running and riding this morning, but I decided to hit the trails. My goal was at least 45 minutes at a light jog on the trails, running more than walking, and to target an average heart rate of at least 125. I succeeded on all but that last one, while I spent 32 minutes in my middle heart rate zone, my average HR was only 119. I think this means my body is adjusting, but I wasn't running fast at all. I was running a split (on average) of 2-4 minutes and walking 1-2 minutes at most. I wanted to run longer than I did but one of my calves started bothering me so I called it good and walked back to my car.

Rocknrollgirl - thanks for the suggestion! I don't think the problem is actually in my ankle/foot. I THINK the problem is my posterior tibial tendon and where it wraps/inserts - I've noticed this same problem in one way or another since my heel osteotomy/ ankle ligament repair/reattachment and am taking measures to address it. Some serious calf, heel cord, bottom of the foot, dorsiflexion and anterior tib work should help this. I AM pleased to note that after my 45 minutes on the trail this morning it wasn't worse than when I started. I suspect I needed PT after the surgery and it wasn't even suggested at the time, but that is water under the bridge. I am currently working on all related soft tissues and focusing on NOT walking like a duck.

I AM pleased with how my heart rate behaved, and it was a pleasure to run in the woods. My neck/shoulders also felt better than after 45 minutes on the bike :(

Have I mentioned how much I love my Brooks Cascadias? I feel so...stable as far as traction is concerned :)

Catrin

08-25-2013, 03:44 PM

I tried to have someone take a video of my running today with the Coach's Eye on my phone. He was successful, but I can't see how helpful it can be as I think it is too blurry. Perhaps my video taker was too far away as I've found this very helpful with looking at my form for front squats.

I spoke with my coach today, who admittedly doesn't coach running and he won't tell me anything because he is afraid he will tell me wrong because this is outside of his area of expertise. He did give me a couple of exercises to focus on that will hopefully help me to use my legs properly in running. Apparently a lot of people want to run with straightish legs...who knew? I also have Brian McKenzie's "Power Speed Endurance" and have been watching some of his beginning to run videos.

EDITED: video removed - it wasn't very helpful anyway and I've found a LRS who has free video gait analysis available...

Crankin

08-26-2013, 03:43 AM

Catrin, you are making me think about running again.
But, I haven't even been riding enough this year...

Catrin

08-26-2013, 03:50 AM

Catrin, you are making me think about running again.
But, I haven't even been riding enough this year...

The riding problems, and increased tolerance for track running, were both involved in getting me more interested in running. Since posting that video yesterday I've learned there is a LRS who has free video gait analysis available and I am thinking I want to take advantage of that. I just want to make certain that I don't have some major correctable fault in my stride that is contributing to that problem with my left foot like swinging my leg out or something. I've been doing some work meant to increase the mobility in that foot which seems to be helping :)

Also, it is a lot quicker to get ready to run than it is to ride. Two of my sleeveless jerseys serve well for running ;)

Catrin

08-27-2013, 12:57 PM

If I can get a decent night's sleep tonight, I think I might hit the gym in the morning for some long and low jogging. The point is to stay in my 2nd heart rate zone for 60 to 90 minutes, which almost sounds like active recovery after this morning's workout. We will see, it depends on how well I sleep.

indysteel

08-27-2013, 01:25 PM

Catrin

08-27-2013, 02:24 PM

Catrin, are you planning to jog continuously for 60-90 minutes? IMO, that's a lot to bite off for a new runner. I had to build up for quite some time to even get to 60 minutes, and I don't think I'm atypical. Remember that you need to give your muscles, joints, ligaments, etc. time to adapt to running or risk an overuse injury--even if your form is otherwise good.

Yikes, I wasn't detailed enough. I meant to jog a bit, walk a bit. I can jog 400 meters without a problem so my goal is to do that - then walk long enough to rest my legs/let my HR go down a bit. Basically what I do on the trail but on the indoor track outside of the 90+ temps this week. I will listen to my body regardless. There is no way I can run continuously for even 20 minutes right now - but I've gone up to an hour of mixed run/walking without significant repercussions. I will be paying close attention to my heel.

indysteel

08-27-2013, 02:42 PM

Catrin

08-27-2013, 02:55 PM

Hmmm; even if you do 3 minutes of running, i.e. one lap at roughly a 12 minute/mile pace, followed by 3 minutes of walking, that still amounts to 45 minutes of running over 90 minutes. Maybe I've just had to be super cautious, but I think that may be too much for where you are. Obviously, you are in the better position to judge how you feel, but I know from personal experience that an overuse injury from running can develop rather quickly.

hmmm, good point. I will be cautious and shoot for 45-60 minutes rather than 90. I have done that on the trail so that should be ok - especially as there are no hills on the inside track :) If I need to cut it short then I will! I do tend to want to bite off more than I should...

Catrin

08-28-2013, 08:35 AM

I wound up not going this morning...Wednesday is between my two killer group training sessions so I've a rule that I can only workout on Wednesday IF I am not sore/fatigued from Tuesday AND I have had a GOOD night's sleep Tuesday night. I woke every hour on the hour...sigh...so no exercise this morning. I will do this Friday afternoon if I don't ride very early Friday morning.

Catrin

09-02-2013, 12:20 PM

We had a special workout today for Labor Day that was nothing short of epic. The last section of the workout included quite a few 50 meter sprints, I lost count. Lots of exercise before and after each sprint but the running was far from as a painful as it once was. My heel was no worse at the end than the beginning so apparently all of the work I've been doing to that calf and heel is helping :) I must also say that I wasn't all that concerned with actually sprinting, and was just running. I had just completed something like 35 fast deadlifts and 70 box jumps (7 sets of 5 deadlifts + 10 box jumps and that wasn't the beginning) - no way was I going to really sprint. I've another session tomorrow morning and want to be able to move :o

It's been too hot to run outside but I hope to hit the trail at least once this week.

OakLeaf

09-02-2013, 01:41 PM

Doing great Catrin!

One tip on the video ... I don't have the expertise to comment either, but it was hard to see much from the angles in the clip you posted. The way they do it in the ChiRunning workshops is in a circle with the videographer in the center. Start with your back to them and run the radius so they record you straight on from the rear, which will show your hip stability - turn and run the circle while they pivot in place and record you from the side, which will show your posture, foot strike and hip rotation - then turn and run towards them while they record you from the front, which will show your arm swing and shoulder stability.

Catrin

09-02-2013, 01:55 PM

Catrin

09-06-2013, 05:49 AM

Planning a trail run tomorrow morning :) while my left heel/ankle will likely never feel like my right the mobility work I've been doing has had a significant impact. I will go to a mtb trail in a new park and see how things go! Hopefully I will have a good followup report

emily_in_nc

09-06-2013, 09:09 AM

Hope you had fun, Catrin! I may give running a go again this fall, especially when it gets too chilly for me to feel like riding. I am not a big fan of riding in cold weather, nor am I a fan of running in hot weather. But running in cold weather (as long as not too cold), I can handle. We shall see -- it's been almost a year since I've run at all. My last run was October of 2012. I just lost my running mojo in Belize and couldn't get it back.

Catrin

09-21-2013, 01:01 PM

With all of the traveling I've been doing for my mom I've not run outside of group training since the first week of September. I wanted to ride today, but my hip flexors are still TIGHT from the 1,700 miles of driving in an 8 day period, though they are loosening I didn't think it wise to choose an exercise today that won't help that...so when it was time to take an exercise break from my apartment packing activities I chose to lace up my trail running shoes.

I cut back on the time and in the end only ran 20 minutes - but the vast majority of that time was actually running rather than walking :) A slow pace, and when my body started complaining I stopped. I had hoped to keep my heart rate in the middle zone for the run but I wasn't apparently running fast enough, or the terrain wasn't challenging enough to get it there. I consider this a GOOD sign that my body is starting to tolerate this better. Tomorrow I will hit the gym and do some strength-cardio-metabolic work - and I will ride sometime in the next couple of days. Lovely afternoon for a run, even if it wasn't a very long one. I DO think that is the longest I've ever run however, at any speed!

emily_in_nc

09-22-2013, 07:18 AM

Catrin

09-22-2013, 02:52 PM

That's great, Catrin! My heart rate is always very high when running even on the easiest terrain, so running always feels a lot harder than cycling. I think you have good potential if you were able to run 20 minutes without your HR getting too high. Shows you can probably run a lot more as your body becomes more tolerant of it. When you first start to run, it takes time to get the tendons/ligaments etc. used to the motion, so it's best to increase time/mileage slowly anyway.

Agreed! I know I've a "wonky" knee, so that is even more of a reason to take this slowly. I've noticed, however, when my coach has had us suddenly do major sprinting that it was never my knee that troubled me but other things. Riding has always been good for that knee but perhaps smart trail running will be good for it as well!

My HR barely got over 120 which really isn't in what I consider my training zone (125-145), so that was good. Time will tell! I am now more thankful that my Sugoui MidZero and AmFib tights don't have chamois ;) Well, the latter is more for just hiking and riding, with my asthma I don't see lots of outside running in cold temps.

Crankin

09-26-2013, 09:02 AM

We did ascending run laps with little weights in the parking lot at the gym this morning. Did 3-8 laps for each set.
I felt good, but I do better when I can see the end!

Catrin

09-27-2013, 05:50 PM

We did ascending run laps with little weights in the parking lot at the gym this morning. Did 3-8 laps for each set.
I felt good, but I do better when I can see the end!

Ascending in number of laps, weight or both?

Crankin

09-28-2013, 04:52 AM

Ascending in laps. We started at 3 and went up to 8.
When I got my ACE certification (back in the olden days; I was in the first group to do this) we were taught never to do any impact aerobic moves with weights. I use 3 lb. ones, while everyone else uses 5 and 8s. I really don't see the point, but I do it. I did notice that all, including the very fast tri-athlete, were running slower than usual.
However, I do enjoy the evil one's class a lot more when she does stuff like this, and more cardio, in general. She always praises me during these segments, but it's almost like she's saying, "Oh look, the old person can actually do something better than the others."

Catrin

09-28-2013, 08:38 AM

The weight part is interesting, my coach won't allow us to run with them. I doubt my neck and shoulder would appreciate that.

Crankin

10-03-2013, 02:19 PM

I ran 3 miles today. By default. Got to the gym and there was a note on the door that the class was cancelled. Now, at 5:30 AM, when it's 60 degrees out in October, I want to be outside. I drove home (only 4 miles) and went out. I had on my hi viz vest and my blinkie, but quickly realized I should have worn my headlamp. My street has streetlights, but not closely spaced. However, once I got down the hill, I went into a flat (!) neighborhood of cluster homes, off of my neighborhood, where every house has 2 of these big lights in front. Plus, the sky was lightening and by the time II started the return, it was getting light. I felt really good and ran the whole way, with 3 maybe 10second walks. I even ran up the hill. I was probably doing an 11 minute mile, but I was running.

emily_in_nc

10-03-2013, 06:12 PM

Good job, Crankin!

We've been riding so much lately (and hiking, on our recent trip to the Dakotas) that I haven't even thought about starting to run again, but I might once it becomes too chilly to get motivated to ride. That hasn't happened yet. :)

Crankin

10-04-2013, 02:10 AM

I generally run in the fall (Nov.-Dec.) before it snows and late winter/early spring. But, I find it too hard to run, even 2 days a week, and do the amount of riding I like to do. And that doesn't even count going to boot camp. We'll see. I already have hardly any miles on the bike this year, so I suspect I will be doing some running over the next couple of months.
I'm a little sore this morning, but not the worst. I may be riding with Hirakukibou later, but on the other hand we may just go to lunch! I may lobby for the latter.

Catrin

10-04-2013, 03:31 AM

Good job Crankin! I am looking forward to being able to run that far without having to walk :) Then again, it doesn't really matter if I DO have to walk - I need to keep telling myself that. You know me, I expect perfection out of myself even at the beginning even if it is impossible :rolleyes:

Tomorrow I will either ride or trail run, we will see. I've a group challenge from our strength and conditioning coach to take care of today that has to do with the rope machine...

Crankin

10-04-2013, 04:41 AM

We voted on the lunch. I am weighing whether I will ride to do errands or just get in the car... I have a sore spot, not quite a blister on my bunion area from yesterday. I guess it's because I didn't lube up my feet with body glide, but since I had my Tekko socks on, I didn't think it would be that much of a difference. I do feel like I need to spin out my legs, but unless I leave right now, I'll be rushing to get back, shower and meet Hira.

Catrin

10-04-2013, 05:05 AM

Have fun at lunch Crainkin, hope that sore spot resolves easily. I never tjoigjt about usinf body glide on my feet, but it isn't as if I am running long distances on the trail.

Catrin

10-07-2013, 04:02 PM

Had the hardest run of my life yesterday in my Funday conditioning group training. We did the following:

Run 1 mile in 30 seconds run/30 sec walk
Partner - one partner runs 200 meters while the other does squats, ball slams and TRX rows - until another mile.

So 1.5 miles ran in total - and it was HARD! This was inside on the track - but I did it and really am not very sore today!

Catrin

10-09-2013, 12:14 PM

I am actually considering a night trail quarter marathon adventure race at the end of Jan :D :eek: I've got to be nuts to be considering this....but the trails are the ones I currently run. I do have cold air enduced asthma so the weather will play a role. We will see!

So I need to start hitting the trails more often and continue to build my tolerence for running on dirt!

Dogmama

10-09-2013, 01:50 PM

Would wearing a woolen mask - or some such thing - help your asthma?

Catrin

10-09-2013, 03:26 PM

Would wearing a woolen mask - or some such thing - help your asthma?

I do have a wool balaclava...I've not tried to run in anything like that but that is an idea. I also have a thermal cap that I've worn under my helmet. I suspect that some of my thermal gear will translate. My warmest tights are my PI AMFibs but I can't imagine wearing something that substantial while running, though I do also have MidZero tights that would be fine.

Unsure how well a mask might help - but that is something to experiment with!

Crankin

10-09-2013, 04:51 PM

The mask might help a lot, Catrin. Remember, though that you really don't need such heavy clothing when running. I've learned this the hard way.

Catrin

10-09-2013, 05:35 PM

The mask might help a lot, Catrin. Remember, though that you really don't need such heavy clothing when running. I've learned this the hard way.

I will experiment carefully with this - for sure. I certainly don't need to get over-heated in the cold! Hopefully I can get away without having to really spend much of anything, between gym and riding I've already half a closet filled with fitness related clothing :o I will see if there is a better option as far as a mask is involved, and there is certainly time. I need to focus on building my running tolerance. I can only think that since the Planet Adventure race is in the same park that I ride and run in that it can only help me. Knowing that makes a night run less intimidating - and knowing Indiana we could have everything from 50 degree temps to snow/ice and zero degree temps. Regardless of what happens, preparing for this will be fun ;)

Crankin

10-11-2013, 11:14 AM

I ran again this morning, despite stating yesterday I would never run again! Did the same route, except I went the other direction around the cul de sac at the turn around point. I felt better than Sunday, ran more of the route, including the big hill. I took 3 walk breaks, 30 sec., 20 sec., 10 seconds. I am slow, but I can run for longer time periods, so that's what I do. I think having DH with me Sunday was too much.
Nothing hurt, except my heel, and I really don't know why it is hurting. It's a mild discomfort, not pain and it's fine when I stop. My back was a wreck when I woke up, but I did the stretches I am supposed to do 3x a day and it's better.
I bought myself a new pair of running capris today, for motivation.

Catrin

10-16-2013, 11:49 AM

For some reason riding just doesn't seem to be doing it for me right now...so am planning on trying some trail running this weekend. The thing is, morning temps will be high 30s-40s.

How do you dress for those temps? I am thinking my mid zero tights, wool socks, and a wool base layer under a technical light jacket. Does that sound like too much? I know I don't need as much as if I were riding...I will have my inhaler just in case.

Crankin

10-16-2013, 11:58 AM

I would wear a light wool base layer with a medium weight or light weight jersey. If it's in the 40s, no jacket, maybe a vest. Thirties, well, it depends on you... you can always tie a jacket around your waist. I prefer to use a base layer and varying thermal levels of half/ quarter zip running tops for cold weather, rather than a jacket. Thirties will have me in thin wool gloves and some kind of head cover. I might start with them in the 40s. but they will be off before long.
You have to experiment. And I don't wear the same wool socks for running as i do riding. I have Tekkos for running, which I can wear riding (and I wear at the gym), but the Smart wool riding socks are too thick for me, for running.
I am jealous. I tried running today, even though I knew I shouldn't. My lower back is a wreck from my weekend of doing too much. I rested yesterday and it was better, but even though I only ran up and down my street (2.3 miles), and walked up the hill, I am in some pain. Have taken Advil twice and came home for an hour to use the heating pad, which usually helps. I need to see the PT, but too lazy at this point, as I can only go there on Thursday mornings. I hope i am OK for my boot camp tomorrow.

lph

10-16-2013, 12:54 PM

It's been just around 5-6 deg C on my last morning runs, which is low 40's. I've noted down the following: below 10 C/50 F, light/mid-weight wool jersey (Icebreaker 200 w/quarter zip recently) and full-length running tights. Below 5 C/40 F add (paper-thin) cycling wind jacket and thin wool hat. 0C/32 F add thin wool gloves (liners) and thin cycling vest. I carry a small hipbelt, though, since I semi-run-commute, so I always have somewehere to stash small items when I start to heat up.

I like wearing a jacket because it's very easy to pull off, usually I can pull it off and stash it while still running.

OakLeaf

10-16-2013, 01:20 PM

That wouldn't be too much for me at all. I'd be wearing long sleeve wool under the jacket, too. The jacket has vents and/or doesn't flop too much with the zipper partly opened, yes?

I would also want some pretty significant gloves (but then, I have a touch of Raynaud's - I'd be wearing my Ibex Kilo II gloves) and a cap, hopefully a cap that's compact enough to get shoved into a pocket if it gets too warm.

Catrin

10-16-2013, 04:11 PM

Thanks for the tips, I will have to experiment and see what happens. I won't be too far from my car so I can switch things around if necessary.

Crankin

10-17-2013, 03:03 AM

Well, I went to boot camp this morning. My back is stiff and I modified some stuff, but I'm in less pain than yesterday. We didn't really do a lot of running, more jumping and weights. So... tomorrow is going to be raining in the AM, when I am free, so I am going to try another run, as I won't be able to ride. I think I will drive to run in the center of town, where it's flat. I can look at the nice Victorian homes and generally motivate myself more without the hills.

Catrin

10-17-2013, 05:45 PM

Sounds good Crankin, hope it goes well!

I checked out the running clothing at TE and was very interested to note that PI Amfib tights are also being sold to runners, I had wondered how well they might work for cold weather running! I had wondered if they might be a bit too confining. Then I remembered that my Amfibs were always more comfy than my Midzero tights on the bike.

Trying my best to not spend money on colder weather running gear, I've a broad range of jerseys that I figure I can wear over my smartwool base layer. I DO need some thin wool socks for running in but I think that is all I really need...at least for now.

Crankin

10-18-2013, 03:08 AM

I think I will be skipping the running today. Sigh... I am going to do a slow ride with a friend, since my work appointment got rescheduled. My back is really stiff/hurting on the one side that is the culprit. I've been ramping up the exercises from the PT, but I may have to see him to get out of this cycle.
Catrin, everything I wear running can also be worn for the gym or hiking, x country skiing, or just walking. Except for the socks, it all does double duty.

Catrin

10-18-2013, 03:23 AM

Crankin - I hope your back feels better soon! That is good to hear about being able to do double duty with everything. It will depend on how cold my asthma will tolerate running if I will need to get a thermal running jacket. My thermal bike jacket is something like 12 sizes too large - it would literally fit 3 of me. That is fine for the bike since I use a hydration pack, but not so much for running.

I had something kind of freaky happen earlier this week related to riding - I may not be riding for a period of time until I get over it - just plain terrified to ride right now. I am SO scared to ride that I think that very fear will cause a problem related to second guessing myself and flinching in traffic. WHAT happened doesn't matter, but I need time to process/deal with it. It isn't like I am able to go on nice long rides anyway right now. So I will focus on what passes for trail running for me and my gym work until I deal with this. At least I've a trainer at home to go along with my Jungle Gym ;)

Catrin

10-18-2013, 01:22 PM

Our coach had assigned us some cardio "homework" so I decided to fulfill it via trail running :) 30 minutes of slow paced running at 2 minutes running/2 minutes fast walk. I am VERY pleased to report that my heel cord is only very mildly aggravated, my knee and Achilles in the other leg are just fine! This time I decided to run all the uphills that fell in my running splits rather than wimping out and walking them, and that went well. I am not talking about very long climbs. My average HR for the entire 30 minutes was only 125, right at the bottom of what I consider my training zone. Felt fine afterwards..and I must admit that lately I've been walking far less than that but he wanted us to put in equal times of less than max effort and something closer to resting.

Catrin

10-25-2013, 07:15 PM

I dropped by an LRS today that does free video gait analysis on a treadmill. They confirmed that I do have a neutral stride and the Brooks Cascadias another LRS sold me are a great choice for me. They also showed me the Brooks Ghosts should I decide to get a road running shoe for gym work. Nothing wrong with trail shoes on the road, but of course that will cause them to wear more quickly. I think I need shoes for work before I can justify yet another pair of fitness related shoes... :rolleyes:

Anyway, it was nice to have that choice confirmed, though as good as the Cascadias feel I knew they HAD to be the right choice!

Hoping to hit the trail tomorrow, but since they are calling for winds from 25-30 mph tomorrow afternoon I might head to the gym and do some track work instead. I really want to run in the woods tomorrow however so it will have to be pretty bad to run inside tomorrow. I was really heartened by my trail run last weekend, easy and no repercussions :) I think it is time to start adding a bit of distance and start to track it. If I am going to do a quarter marathon in January then I need to SLOWLY start adding distance, and I do mean slowly...

The LRS noted that one of my feet "toes out" a bit when I run, they said it can either be a tight hip or a leg length discrepancy. It IS the side where my hip is the tightest, so I will continue working on it.

Crankin

10-26-2013, 04:09 AM

Catrin

10-26-2013, 04:14 AM

I ran yesterday for the first time in 10 days. I wanted to go on the trail, but the beginning is full of wet spots and logs, which really slow me down, so I opted for the street. Not that I go fast there! I am sore, but I did my stretching when I got home and this morning, as well as taking a bath in Epson salts. I also noticed a callous developing near my bunion and my feet just feeling not right. I think i need new running shoes; they are 2 years old. They don't look worn, as I mostly use them at the gym, but I have gone through 3 cycles of running for 3-4 months at a time. These shoes (Mizunos)are really perfect for me, so I will get the same ones. Thinking of getting a pair of Aisics cross trainers for the gym work, but I am concerned that the toe box will be too narrow.

I've a narrow heel and wider toe box - you might like the Brooks Ghost if a neutral shoe works for you. Not that Brooks has me on their payroll but their shoes are the best things my feet have felt in 54 years! Glad to hear the Mizunos work for you - I did like mine a lot at first, it may be that I just wore them out much more quickly than I expected.

Crankin

10-26-2013, 12:35 PM

My back/lumbar is killing me today, and I feel really beat up. I think I need to get myself fixed before I try running any more... I was feeling pretty good after 2 days of complete rest before yesterday, but I am worried that this won't resolve by x country ski season, where I wear a waist pack. I still do a little running and other jumping at the gym, in class, so I still need new shoes. I was just thinking that I might have to stop class for a couple of weeks and just go to spin class and lift weights, but I will let some more time go by. No matter how much I *want* to run, I can't let it interfere with riding or skiing, or at this point, anything. I suspect my bike crash also messed up my body, although the immediate injuries healed quickly, I haven't been the same, since.
I took a brisk 2 mile walk today, which was fine, until I started going up the hill. Just a little pulling feeling, but it stopped. But, walking isn't enough for me, unless it's more like a hike.

Catrin

10-26-2013, 02:06 PM

Crankin - I hope you feel better soon and can sort this out! I know it has to be frustrating.

I am starting to think that I am sandbagging, if not, then it is time to start pushing this a bit I think. This was the first time I used tracking software, I used the Endomondo app for android. I figure I can't start adding distance to prepare for my January quarter marathon if I don't know how far I am running.

My focus right now is still conditioning, not speed or distance, but things have REALLY changed! I ran 38 minutes, only walked ~7 minutes of that. Ran right at 2 miles, was surprised to see I climbed 324 feet, I wouldn't have thought it to be that much, I was in a pretty flat part of the park. I had NO problems with calves, hamstrings, hip, nor heel-cord tightness and only very minor knee complaint. I felt pretty darn good afterwards - so I think it is time to start pushing myself a bit - though will have to be careful not to push too hard. Still focusing on keeping my feet beneath me, my elbows close to my body, and my head/neck straight while still scanning for roots and other obstacles.

I love the combination of green leaves and fallen crunchy leaves in this picture. Not much of my route today was this straight and flat, it was just the only time I thought about taking a picture.

I am starting to think my body is taking to this more quickly than it did mountain biking...

16755

Catrin

10-28-2013, 09:13 AM

My trail run felt great Saturday, as reported. Yesterday our coach started our usual Sunday conditioning workout (after an intense warm-up) with an 8-minute run on the inside track. That was fine, I didn't really have to stop - but my cranky knee was starting to hurt at the end. Unsure why - if it was still feeling the trail run from the day before or if I shouldn't do more than 400 meters or so at a time when I am not on the dirt.

All feels fine today - and of course that 8-minute run was just the start of the "main course" yesterday.

Catrin

11-16-2013, 11:57 AM

Due to being ill, and the weather last weekend, I've not been able to do any trail running for three weeks! I changed that today. Since it's been so long since I've been able to hit the trails, and I am still conditioning my body to this new activity, I decided to limit it to 2 miles. That was my goal, but I didn't quite make it :( I shouldn't have been surprised since I've not run outdoors for so long and we've not done any running recently in my group training sessions. I did 1.57 miles in 24 minutes...but that included walking time, a bathroom break and a water stop. I didn't walk much at all - and I stopped when my Achilles started hurting a bit. I had micro-tears in that tendon 4 years ago so I do pay attention to it.

Since that terrible bladder infection, I still have to take more...breaks than before so that wasn't a surprise. I ran far more than I walked, so I will take it. If I could figure out how to get my running app to stop when I stop that would help get a better idea of my overall time.

Catrin

12-28-2013, 06:51 AM

Temps breaking 50 this afternoon WITH lots of sunshine - time to break out my trail shoes :)

I am wondering about what to wear. It will be 48-50 when I hit the trails. I don't want to overdress but I do get cold easily. I am thinking about my MidZero tights (lightest weight tights I own), knee high socks, smartwool base layer and my convertible light-weight jacket. I can always remove the sleeves from that if I need to do so.

Does that sound like too much? Dressing for outdoor temps is very individual as some of us tolerate colder temps better than others. I will be walking/running, and as I've not done any trail running since the end of Oct/first of November I wont be pushing it hard so I suspect a little warmer isn't a bad idea.

BTW, I bought new Brooks Ghosts version 6 yesterday for gym work so I can devote my trail shoes (Brooks Cascadias) to, well, trails. Hopefully having the two pair will make both of them last longer.

Blueberry

12-28-2013, 07:14 AM

I FINALLY GET TO RUN!!!!!

Did a 1 mile 1/2 walk, 1/2 run under the watchful eye of my PT on Thursday. I get to go out today on my own! Have new running shoes I love (Pearl Izumi EM Road N2 - a compromise as I really prefer minimalist, but my PT has limited that). I also have new walking shoes (Mizuno Ferus) - more minimal, so I'm happy, but enough support to keep my PT happy!

skhill

12-28-2013, 07:32 AM

Catrin

12-28-2013, 07:34 AM

Yayyyy Blueberry - that is awesome! Congrats on the new shoes as well :) I LOVE my Brooks, they are the best things that have EVER been on my feet. Apparently I've a "very" neutral stride and my high arches really appreciate the support. I've tried running in more minimal shoes but those hurt...

Catrin

12-28-2013, 08:04 AM

Catrin, I'd be in shorts with a lightweight long sleeved shirt, and wool socks and mittens. You're right, it's very individual! We're headed to 50 too, and I'm thinking of a bike ride, if I can decide what to wear...

I didn't think about mittens, thanks! Since I might be walking more than running (we will see), I will go with the tights. Even on the bike I wear tights in temps <60 and sometimes up to 62 depending on how overcast/windy it might be. I am really looking forward to it! Drinking my second cup of coffee for the day, allow the temps to warm another 30 minutes, then headed out. Recording "McHales Navy" on my DVR and will finish watching it when I get home.

VeganBikeChick

12-28-2013, 09:30 AM

I love my Brooks Ghosts! Only shoe I'll run in. The Brooks rep encouraged me to try Ravennas & I returned them within the week. You don't even know you have them on :)

Catrin

12-28-2013, 09:48 AM

I love my Brooks Ghosts! Only shoe I'll run in. The Brooks rep encouraged me to try Ravennas & I returned them within the week. You don't even know you have them on :)

I am looking forward to wearing my Ghosts to my usual crazy group conditioning workout tomorrow as it will be the first time I've worn them. There is normally some running involved :) I LOVE my Cascadias for trail running. The store rep said I could use the Ghosts for light trail running, but that isn't what I bought them for. I feel the Cascadias more aggressive soles provide more traction on the trail and it feels like they also provide a bit more ankle support. With my foot surgery that is a good thing.

I just got in, ran/walked 1.67 miles. Not bad for not doing any trail work since the end of October - it just isn't the same as running on the track at the gym. My knee never complained once (yayyyyy), and my tight heel cord that sometimes complained loosened up. The only reason I stopped when I did was my left hamstring started complaining, and it is still complaining a bit. I wasn't fatigued at all. Unsure why the hammie complained...unless it has something to do with the cooler temps, I've not been exercising outside at all. I do not believe that trail running is near as hard on my body/legs as what I do at the gym - at least not the easy trails I was on today. Pretty flat terrain, only about ~750 feet of climbing and descent. Only a few sections with roots and those were muddy enough that I walked them.

Considering I was up to 2 miles before my body started complaining before winter weather hit, I am not going to complain. I had a very slow pace but did spend a bit more time running than walking. I split it up depending on how my body feels as I think that is more important than choosing some arbitrary amount of time to run/walk (and then trying to keep track of the split). 16.2 minute pace, but that was with walking, it will be interesting to see how much I can shave off that as I can walk less and run more ;)

My clothing choices were spot on for the temps! Even with the tights I was pretty cool starting out, but warmed up. I never felt the urge to unzip my convertible shell or to remove the sleeves. Very glad I had gloves!

Catrin

01-12-2014, 10:01 AM

Finally got in a decent run in my new Ghosts - and they rocked! I don't know what a "decent" mile pace for a beginner is, but I managed to run a mile at my gym after our crazy Sunday Funday workout in right at 12 minutes. For me that is indeed a record. It is still interesting to see how much harder it is to run on a non-trail surface. My heart rate is higher, and it takes more will power to keep going when running on an inside track. There was some walking involved of course, but tried to keep that at a min. My hammie was just fine with everything!

Blueberry

01-12-2014, 01:30 PM

I'm in the ~13 minute a mile range (my plan still has me at 1/2 walking, 1/2 running) - so I would say that's a fine pace.

It has been a week since I ran, and I did a hard (for me) trainer workout yesterday and walked ~4 miles with DH before running. Oof that hurt! Having trouble dressing for running - at 55 wore short sleeves and capris. Arms were a bit chilly - but if I had worn long sleeves, I think I would have been too hot.

Catrin

01-12-2014, 01:50 PM

Thanks Blueberry, I had no idea how to look at that number. Not that I am all that concerned about it for now, and it is interesting how much harder it is to run a mile (ran more than walked, probably walked about a quarter of the distance) inside on a rubberized track over soft trails. I won't even consider running on pavement, that just isn't for me. That one mile inside got my heart rate much higher than the trail and I was certainly done after that mile. I seem to last longer on trails, or else I am better at the walk/run mix when I am out in the woods by myself...

BethHarpring

01-23-2014, 02:54 PM

I'm going to start running this summer too-
hoping that i would get the body I want before summer ends...

Catrin

01-23-2014, 03:44 PM

I was pleasantly surprised today! Last July I bought a pair of Brook Cascadia trail shoes and LOVE them. So much, in fact, that last month I bought some Brooks Ghosts for the gym so I can reserve my trail running shoes for, well, trail running. For some reason I picked them up yesterday and looked at the soles, and found that several of the 'cleats' (for lack of a better name) had simply disappeared! It looked like someone had taken a knife and excised that portion of the sole beneath the ball of my foot - very odd indeed. I took them back to my LRS today and walked out with a brand new pair at NO charge - and they aren't cheap! I was hoping for a discount at best, certainly not a free switch. The new shoes are happily tucked away in their box until it is warm enough for me to consider hitting the trails in them. Whatever it was, was quite obviously a factory defect, but I still thought that was a very nice thing the LRS did in this case.

TrekDianna

01-26-2014, 08:46 PM

Catrin

01-27-2014, 02:11 AM

I got a new pair of Brooks Ghosts also (I am generally a trail runner, but have been doing a lot of running on a bike path at lunch time with a co-worker). I like them so far. They are giving me the arch support that I seem to need on blacktop that I don't need on the trail.

I love my Brooks, both the Cascadias (trail) & Ghosts. I wish I COULD tolerate running on pavement but it just hurts too much. Woods are more scenic anyway ;)

Catrin

02-05-2014, 05:32 AM

This is a small milestone, but it IS a milestone :) Yesterday after my group training session, I decided to do a little light running as yesterday we focused on form and didn't have time for metabolic work. For the first time I was able to run for a half-mile without stopping! It took about 5 minutes, and I crossed the AT threshold for about half of that but I actually felt pretty good with no complaints from my hamstring. My body is accustomed to longish periods of time of anaerobic work anyway.

I felt like I could have done at least 200 more meters, but it was time to hit the showers for work. I've long been able to run further on the trail without having to break, but this is the first time I've been able to run on the track for that long without a break. This bodes well for the trails once they thaw out and things warm enough for me to get out there!

roo4

02-05-2014, 08:21 AM

Nice milestone, Catrin!

Catrin

02-06-2014, 06:04 PM

I spoke with one of the coaches at my gym who also trail runs and mountain bikes. She is going to put together a training plan for me to help me be ready for my 5K trail run on May 31 :) Thankfully this particular trail running event is on some of the same trails that I once was able to ride with my gone-but-not-forgotten Jamis. I am REALLY looking forward to the day when I can run the trail on which I received my neck injury that keeps on giving 2.5 years later. Repeat engagement, and it is a beautiful trail. It will be nice to be able to see it from a different perspective! It is a 5 mile out and back, not a loop. It connects to another trail that connects to...and so forth :)

Catrin

02-11-2014, 11:47 AM

I was able to do it yet again today - so there has been some good changes in my running conditioning. After my usual group training session this morning where I had a personal record in deadlifts, I was able to run for a half-mile at the end of group without stopping. Not saying it was fast or anything, it took me 5:10 to run that half-mile, but I could have gotten in at least one more lap I think. I didn't want to push my hamstrings after heavy deadlifts. So my "fluke" of being able to do this the other day wasn't a "fluke" after all!

I meet with the coach at my gym to get my training plan Thursday morning, and she isn't even charging me. I just need an idea how to proceed so I don't push things too fast.

A long time ago, I posted here that I am not a "runner". Well, that seems to have been inaccurate :) I may always be in the fast turtle division, and I will never attempt to run on pavement, but it gets me back in the woods and that is all that matters! Can't play with heavy weights and kettlebells all of the time!

skhill

02-11-2014, 11:54 AM

Way to go, Catrin! No fluke at all!

Catrin

02-11-2014, 05:01 PM

Still amazed I could do that after 185 pound deadlifts and other crazy stuff. My cranky hamstring is still happy with me :)

Crankin

02-12-2014, 03:15 AM

I am so happy for you! Don't do too much!
I am hoping by the time summer comes, I can try running again. Like you, it will only be on the trails.

Catrin

02-12-2014, 03:31 AM

I am so happy for you! Don't do too much!
I am hoping by the time summer comes, I can try running again. Like you, it will only be on the trails.

Thanks Crankin, and I am trying very hard to keep everything balanced without progressing too quickly while getting 2 or 3 days rest weekly (I alternate weeks with 2 days and weeks with 3). I normally do extra lifting on Saturdays (mainly deadlifts and squats), but since we are focusing on max lifts (which for me are the same two lifts since I am not allowed to go overhead) during my group training this month I am doing other things on Saturdays, like interval metabolic training instead.

Looking forward to seeing what my training schedule will be like that I get tomorrow! She is starting it with where I am, and I already know that she will program only 2 days of running a week, at first.

I don't know why it is my uninjured hamstring that tends to complain when I try to ramp up my running too quickly, and not the one I tore a couple years back that you might remember...when Knotted basically bribed me to persuade me to get to the doctor :o I do listen however, and there have been a few days when I didn't run at all because that hamstring started complaining from the start. It is up high, by the insertion point.

OakLeaf

02-12-2014, 03:57 AM

Very nice Catrin!

Yeah boy, for such big stonkin' muscles, it's hard to get into those little hamstring attachments, isn't it? I'll be on the foam roller and even the 6" ball and everything will feel fine, maybe find a couple of little spots with the 3" ball, and then one of my therapists will just barely put their finger up in there and it'll be like YEOW!! :o

Catrin

02-12-2014, 05:29 AM

I hear you Oakleaf! The interesting thing as I can't seem to quite hit that portion of my hammie with any of my tools. Guess it is time to address it with the LaCrosse ball for a bit of tough love. It IS complaining a bit today but I DID set a deadlift PR yesterday...

Catrin

02-13-2014, 07:27 AM

I received my running training plan this morning. She is starting me pretty slow and only 2 days a week for awhile, but that is probably a good thing. I want to improve my conditioning, not do too much, too fast and wind up with overuse injuries. Again.

So far, this is the first time in 4 years that I've not spend Jan-March in physical therapy :) Tired at throwing good money at my shoulder/neck without results and there is nothing new! Woot!!!

Catrin

02-21-2014, 06:34 AM

Yesterday we did stair sprints at the end of our group training going session so I skipped the running I was going to do yesterday. I will do that instead this afternoon when I swing by to pick up my new 14 KG kettlebell for my tiny home gym.

On tap for today is a 4 minute run. Coach convinced me that I should back down and ramp more slowly. She has me ramping it up fairly quickly, she just wanted to start my training at a lower level. I am all about avoiding overuse injuries this year!

Catrin

02-23-2014, 01:35 PM

Did my prescribed run after our crazy Sunday Funday workout this morning. While my hammie was a bit tight before I started, and that didn't change, it didn't get worse. I DID cut back a bit since the hammie didn't seem to want to loosen up. Between the stair sprints on Thursday, a LOT of squats and kettlebell swings yesterday, and our usual craziness this morning, I think that was a good call. I do feel better every time I run though, now if I can just keep the right balance of work to rest and avoid over-use injuries as I build my conditioning for the spring :)

Really looking forward to hitting the dirt in my trail running shoes for the first time this year! I am planning on taking my bike with me for a 20 minute victory ride afterwards! If I must limit myself to very short rides then I must - but I will find a way to celebrate those short rides :)

Crankin

03-02-2014, 12:30 PM

Nice, but cloudy day today. DH not feeling that well, so I ventured out to do a run/walk.
I started with Week 4, Day 1 of Couch Potato to 5K, the only reason being that I lost the page with the first 3 weeks of the plan. Basically I did 5 min warm up, 3 minute run, 1.5 min walk, 5 minute run, 2.5 minute walk and then repeat the 3 min run/90 sec walk/5 minute run. Felt great until the second 5 min run, when my lower right back got a little cranky, but no spasms, or real pain. The last 5 minutes were also uphill. Not the big hill, but enough of a hill. I find concentrating on holding my core in and deep breathing helps. I had .99 mile to get back to my house when I was done (only a cyclist would know that), which allowed me to walk up the big hill and then I ran for another minute between the top of the hill and my house. I stretched a lot, used the foam roller, and the heating pad and feel pretty good.

Catrin

03-02-2014, 02:00 PM

Sounds great Crankin! We had "warrior cardio" week this past week in group and I wont run after that. This week I will start back where I was, I usually do my run "training" after my group training sessions. Usually that is fine, but not the last week of the month. I think I've a 6 minute run on tap for Tuesday, then on Thursday a couple rounds of "run three minutes, walk 1". Glad you are feeling better after the run!

As for me, I did a 500 kettlebell swing workout this morning, and I think some foam rolling is going to be part of my evening ;)

emily_in_nc

03-02-2014, 05:26 PM

crankin, I didn't go back and re-read the thread, but for some reason I was remembering you saying that you were done with running due to all the problems it caused you. What made you decide to try again?

Crankin

03-03-2014, 08:56 AM

Maybe because I am stupid?
Seriously, I have been going to Pt every wk or 2 wks since November. I took a couple of weeks off in Dec., and since my ski trip on 2/12 I am trying to see how I do. Been trying to stand up every chance I get, but, it's hard. Doing my stretches, some days, more than others. I guess what I am trying to say is that I've only had one day of what I'd call severe pain in a month and that was one of the days I was Nordic skiing and we were slogging through ungroomed snow. I've found heat works a lot in keeping it relaxed.
Had to sit in an uncomfortable booth in a restaurant last night; but no pain in the morning. I went to boot camp, where it was stiff, but I stretched and used the heating pad before work and it's ok now.
I just want to do little runs when I feel like it; maybe more on the trails in the summer.

emily_in_nc

03-03-2014, 03:27 PM

Maybe because I am stupid?

Not stupid! Just stubbo^H^H...persistent -- that's it. :rolleyes:

I hope it works out for you and that the pain will go find someone else to pick on -- not another TEer, tho, of course!

Catrin

03-05-2014, 11:54 AM

Yesterday after a butt-kicking group training session that featured everything from sandbags to trapbar deadlifts to kettlebell cleans, I felt good enough to take on my prescribed running for the day from my training plan. After all of that work it seemed cheating to only run 6 minutes and walk 5, but that is what my plan called for so that is what I did. Slow, yes, but it felt fine and for the first time my HR didn't break 150 :) So improvements continue - yayyyy!

emily_in_nc

03-05-2014, 06:13 PM

Good going, Catrin!

Catrin

03-06-2014, 09:33 AM

I just did the same 6 minute run after my group session this morning, and considering we finished with a metabolic 'finisher' that consisted of a 4 minute bear crawl (hands on sliders, so perhaps more of a plowing motion), I felt pretty good about that. I am also getting really bored with running on the track inside - and I KNOW I can run a lot further on the trail than I can on the inside track. 50's this weekend - though plans will likely keep me too busy for any trail running :(

Catrin

03-24-2014, 03:43 AM

The weather didn't cooperate with my trail running this weekend, not with cold-air induced asthma :( So I ran inside again at my gym and chose to hit the treadmill. THIS time, however, I chose to run first, not after a hard workout and my body seemed to have responded to that. My left hammie was much happier with me, so that tells me I probably should continue that trend if I choose to run at the same time I've an intense workout. Granted, my workout Saturday was lighter than usual, but I was focusing on how my hammie felt while running and for the rest of the day.

Walked 5 minutes, ran 7, walked for 5 more minutes on the track. No problems going for that time, though my speed was only between 4.5 and 5 mph. At my level I don't think that unreasonable and I am still focusing on increasing my running tolerance without injury. This week I've a couple of timed repeats for my first run of the week, and for the second I've a 10 minute run on tap. My plan plan still calls for only running twice a week, but that is going to change in a couple of weeks.

My trail run event is on May 31, I would like to be able to run the full 5K by then, but I won't cry if there is some walking involved. Hopefully I can practice the hillier portions of the route before then, but if this winter weather continues...but it HAS to stop sometime, yes?

Catrin

04-12-2014, 01:00 PM

I FINALLY was recovered enough from my recent bad asthma bout to break out my trail shoes. I was able to do other things (even with the cough) but I've been unable to run at all in the past few weeks. That changed today :cool:

I didn't want to over-do things, so I went back to what I should have done the week I got sick - which called for a 5 minute walk warmup, 3 splits of 3 minutes of running with 1 minute walk, then a 5 minute cool-down. I had intended on going through that cycle two full times but that didn't happen. The first "set" felt fine, and I know I can run more than 7 minutes at a time without stopping so the 3 sets of 3 minutes each were not taxing at all. Then I took the 5 minute walk and prepared to do it again.

I completed the first round of 3 minutes but noticed my legs were getting fatigued. Considering it was my first run in 3 weeks I thought it wise to call it enough for the day. I was pleased to note that my left high hamstring was just fine, unlike previously. Apparently that hammie really needed a few weeks rest to recover :o

I also noticed that I am getting bored with those same trails. They aren't very long, and apparently I am covering more distance than I realized on those 3 minutes of running. My Endomondo phone app had a little problem with GPS acquisition, but I think I ran a bit over a mile not counting the walking. It is time to expand my horizons, I think if I were on a different set of trails I probably would have run longer - though that may not have been the best idea.

I did break down and buy a Nathan waist hydration pack at the LRS for which I had a gift certificate. THIS (http://www.ebay.com/itm/Nathan-Sports-hydration-waist-pack-EUC-22-oz-5-oz-bottles-pocket-bungee-/171297282522) is the only one I could find online so it must be a discontinued model. I really like the horizontal orientation of the bottle, it felt supportive and not sloshy at all. It also gave me more confidence about just getting out there and trying different directions without worrying about getting too far from the water bottle in my car.

Unsure what the little "nutrition" bottle is for, gel perhaps? I DO like SKRATCH (http://www.competitivecyclist.com/skratch-labs-exercise-hydration-mix-slb0001?CMP_SKU=SLB0001&MER=0406&CMP_ID=PLA_GOc014&mv_pc=r101&mr:trackingCode=469D09DA-1BE9-E111-9B44-001B21BCB944&mr:referralID=NA&mr:device=c&mr:adType=pla&mr:ad=45815728785&mr:keyword=&mr:match=&mr:filter=65628456585&origin=pla&mkwid=sXETVQPv4_dc|pcrid|45815728785&gclid=CLHr0rvs270CFYsWMgodfEUAEg), perhaps it would be useful for a concentrated mix for longer runs - but I am not running long enough to worry about that right now. That is the only product of that type I've found my body and stomach will tolerate, especially in warmer temps. I might be able to do jerky and dried cherries on the bike, but I don't think that will work for running. Also like SaltStick.

Anyway, the run felt good - and I was excited about actually being able to get out into the woods.

4ish weeks to my Dirty Girl Mud Run, and I've a 5K trail run/race (HAH) on May 31. I don't think I will die ;)

BikeDutchess

05-12-2014, 09:33 AM

After many years of swearing that I would never, ever, ever run because running just hurts...I was inspired by two coworkers to sign up for the Disneyland Half Marathon this upcoming Labor Day weekend. A moment of temporary insanity. It was my plan to just walk the entire thing (as coworker #1 had done, only 4 months after getting a coronary stent), with the only goal to finish within the 3 1/2 hour time limit. But as I was starting out with my training, I looked into the Jeff Galloway training program which was on the Disney website. And I thought - surely I can run for 10 seconds at a time, as he suggests for beginners. Plus his training program only has you training only 30 minutes two days a week plus a longer run on the weekend. I should be able to combine that with cycling. So I modified his schedule to work around some cycling events, bought some good running shoes & sports bras, splurged on a Forerunner running watch, and off I went.

I dabbled a bit in Feb/March, and it took a couple of weeks before I felt that running (even 10 seconds at a time) wasn't just painful work. I also had to work through some IT band issues after an intense cycling weekend in March (resolved with hip strengthening exercises suggested by my son who is an athletic trainer), and got on a regular run training schedule by April. I am enjoying this much more than I ever expected! My regular training "runs" are now at 15 sec run / 45 sec walk intervals, and I'm probably ready to increase the run portion. My average pace is certainly not going to break any records, but it is very gradually getting a little faster and on target to comfortably finish the Half within the time limits. And... (drumroll)... I did my first 10K this weekend! Since it was literally all downhill, I was able to do a 30/45 interval consistently (until the very end when I picked it up a bit). I finished in 1:09 (11:14 pace, yay for the downhill!) and felt good (not wiped out) at the end. What a blast that was!

So, a new fan of the Galloway run-walk-run method here! :) I hope I can keep up the training throughout the summer (heat is an issue for me) and finish the Disneyland Half. It's fun to have a new challenge!

Catrin

05-12-2014, 05:31 PM

Sounds like you are having fun! I, on the other hand, keep getting complaints from my hamstring. I think it is due to an ankle flexibility problem as little else bothers it. Giving it a rest for now, and while I am still going to do the Dirty Girl Saturday, I will probably just walk the 3 miles rather than run it. I and my event partner are determined to have fun :)

Scrappy

05-13-2014, 01:43 PM

Wahine

05-13-2014, 08:05 PM

I am just getting back into running (jogging really) after 2 ACL/Meniscus surgeries in the last 15 months. Like you Catrin, I'm finding that my body hurts more than my lungs which is actually sort-of a nice surprise. Patellar Tendon and TFL pain on the surgical side are the issue. A tendon strap was a HUGE help, as well as massaging the TFL while jogging. It appears that the medial quadracep muscle is very weak and causing my foot to rotate out to the right (duck foot) irritating the TFL and pulling the patella to the outside. Bottom line, long slow process and taking it easy with a break or a brisk walk other day is helping rather than hurting.

Cheers and Tally Ho!
Scrappy

The muscle imbalances you are describing here are really common. Yes your inner quad is certainly weak, working on that will help. What also helps is getting your hips doing what they should be. This article (http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips) is a bit long but is a really good explanation of what hips things you might need to work on. I really like the way he talks about recruiting your glutes at push-off by thinking about getting "goosed".

BikeDutchess

05-14-2014, 08:53 AM

That article was really interesting, Wahine, thanks for posting.

Scrappy

05-18-2014, 05:22 AM

Thank You Wahine. I have been practicing the pushoff this week as well as turning my right foot inwardly. The combo seems to be helping a bit, the discomfort has now shifted to the outside of the knee. Sigh..

Catrin

05-19-2014, 03:09 AM

Very interesting article!

Wahine, if you see this, is it reasonable for me to assume that ankle inflexibility can cause hamstring issues upstream? I had MAJOR foot surgery in 2004 - ankle ligaments were either torn or so stretched that they were like noodles (my ankle could do tricks you only see in cartoons) and they did a calcaneal osteotomy to correct a congenital problem with how my foot hit the ground. While it took roughly 1.5 years to fully recover and to be able to walk without thinking about it, that ankle is and remains a bit inflexible. Considering everything that isn't a surprise. Frankly I had NO idea what I was getting into with that surgery as far as recovery - which is good as it was very much needed.

I am wondering if this is the case since running is the only thing that causes issues with that hamstring, and only if I run regularly - oddly enough trail running takes longer to cause the problem if it has had time to calm down. Considering all of the other crazy things I do without symptoms I just don't think there is an actual hamstring injury.

Wahine

05-22-2014, 07:51 AM

Very interesting article!

Wahine, if you see this, is it reasonable for me to assume that ankle inflexibility can cause hamstring issues upstream?

Yes. People with poor ankle flexibility tend to have problems at push-off. This does 2 things, makes it harder to use your glutes properly and shifts your contact points forward. What I mean by this is the initial contact with the ground is too far out in front and the push-off occurs too soon and not far enough behind the body. In this type of stride, the hamstrings get over-used pulling the body forward over the forward foot at initial contact. There is a shift in where your overall forward movement comes from, making it come more from your hamstrings pulling you forward (kind of) instead of it coming from your glutes pushing you forward.

Catrin

05-22-2014, 08:01 AM

Yes. People with poor ankle flexibility tend to have problems at push-off. This does 2 things, makes it harder to use your glutes properly and shifts your contact points forward. What I mean by this is the initial contact with the ground is too far out in front and the push-off occurs too soon and not far enough behind the body. In this type of stride, the hamstrings get over-used pulling the body forward over the forward foot at initial contact. There is a shift in where your overall forward movement comes from, making it come more from your hamstrings pulling you forward (kind of) instead of it coming from your glutes pushing you forward.

Thanks Wahine, I am going to have to think about this but I understand what you are saying. I am going to experiment again with trail running on Sunday and I will see how things go. I have noted that it takes much longer to bother me on dirt. Given the source of my ankle inflexibility, is there really anything I can do to help this? I do a ton of ankle mobility work that has, over time, helped both my ankle and calf out a lot. I will also also try to be mindful of just where that left foot is striking in relationship to my body.

Catrin

05-24-2014, 12:48 PM

Tried some trail running today. Between walking/running I covered 1.56 miles in 23:54 minutes...which is really bad but I wasn't doing it for time. I had a deep tissue massage a few hours before and I wasn't about to push things. Hamstring complained at first but it got over it as I started (after warming up) by walking/running 1 minute each. Then my running split gradually increased. But THEN my cranky knee got, well, cranky. It is prone to do that if I've not run for awhile.

During the deep tissue massage she found some adhesions in my foot and found a quite tight IT Band - she said my hammie wasn't all that tight. So back to work on foot, calf, and IT Band. I know what to do and I've been backing off on that since I've not been running much lately. There at the end my knee wasn't complaining near as much so am not really concerned about it - it was just complaining because it was having to do a little work.

The deep tissue massage was very interesting, never had one before. She had a tool to work on adhesions with and what she found in my shoulder wasn't unexpected. What WAS unexpected was how effective she was with some of my neck stiffness/soreness. She was very, very careful with my neck but the results were nothing short of amazing. Pity I can't afford to see her a couple times a month! Now I am off to pour some Epsom salts into a hot bath :-)

Wahine

05-24-2014, 08:12 PM

About ankle ROM restriction. It is typical to have ongoing restriction after the type of ankle injuries and surgeries described but by continuing to work on mobility, you will maximize your situation and really, if you have 50% or more of your original ROM, it shouldn't limit your running.

Good job on your run today. Keep up with the massage if you can.

Catrin

05-25-2014, 03:56 AM

Thanks Wahine, the information is appreciated. I DID have some high hammie aching last night as I was relaxing on the couch, so will keep working on mobility. This is just something that I will always have to do and that is ok! Movement > No Movement! She also told me my rhomboids on my "bad" side are pretty much scar tissue, most of her work was in that area. I need to figure out how to fit her in my budget!

BikeDutchess

08-09-2014, 11:28 AM

An update on my run/walk progress: I was doing pretty well keeping to my training plan until I hit some 9+ mile long runs, when my left hamstring started protesting. Luckily my son was home for a visit soon after that and could evaluate me. He said there didn't seem to be any injury, just overall weak hamstrings, and gave me some strengthening exercises. At the same time I also asked my personal trainer (who is a great runner and also coaches runners) to assess my running form. She gave me several form pointers, including advice to shorten my stride even more (getting at what Wahine wrote about shifting the contact point) and focus on softer landings. It is amazing what a difference just these few tweaks made! I got through my next long run without having to resort to limping the last few miles. My last long run was this morning, just shy of 12.5 miles. My goal for Disney is still to finish within the allowed time of 3.5 hrs, with a stretch goal of 3 hours. If I can maintain the same pace I did today, I'll squeak in a fraction of a second under 3 hrs. Let's hope the lower altitude and flatter terrain will help offset having to deal with the crowd of 12,399 other runners. I'm getting excited about the event!