January Running: starting the New Year on the right (and left) foot

[katluvr]

So I missed running the 2nd half of December, but made it out today for 3.4 miles. Just a little jaunt to get in the groove again. Warm and mostly sunny today, very nice day after many gloomy wet days, but cold front dipping into FL, my run tomorrow will be a bit chilly (for me).
Happy 2014 running to everyone!

K

[OakLeaf]

Bridge repeats yesterday, ugh. I got a new Forerunner 620 for Christmas (ooh! aaah! more data!), but I'm still figuring it out, so I managed to scr*w up the first repeat. Not the most auspicious start to the New Year, but oh well.

Four easy miles plus drills today. Tomorrow I get a day off and oh man am I feeling like I need it.

[Catrin]

Sounds like a great start, both of you!

[TrekDianna]

I decided that as a resolution, I would challenge myself to at least one mile per day for the month of January. So far so good :)

[katluvr]

So "winter" hit FL. It was in the 40's for my run this AM. I don't dress for running in those temps much so was not sure what to wear. I went out to test the weather in just capris and a long sleeve top. Felt a bit to chilly so added another layer on top. Well that top layer didn't last til mile 2! I did 6 miles, a bit of a stretch on mileage since I have not been running for a few weeks. But I did it! I have a 10 K and 5 K on the 18th, so I felt I better get the distance in. I big kudos to all you that run in the cold temps (much colder than this) all the time! And for those of you that bike in this temperature. My friends are bailing on me for biking tomorrow AM since it will be 40s and windy again!

K

[skhill]

My first run of the new year was on the 2nd, on the treadmill. Too cold. Today I was planning on going back to the treadmill, but I decided it'd be too cold for even that. 5F, can you believe it? The roads looked slick so I went back to a warm bed instead.

And it's supposed to be even colder next Monday and Tuesday mornings. Brrrr So I'm definitely running tomorrow, even if it's a Saturday on the treadmill.

[katluvr]

skhill,
So my chilly 40-50's would be quite nice for you, huh? I really don't know how anyone runs or even lives with that cold!

K

[skhill]

Katluvr, and this is Kentucky! It's not supposed to be this cold! Oh how nice to be out and about in 40F...

I made it to the treadmill at the gym. Chugged away for 5 miles. When I was there on Thursday morning it was unusually full; this morning it was deserted. Kinda nice. It's warmed up, btw, it was 19F when I got home.

[jusdooit]

Got in my first run of the new year today. About 4.5 miles. Have my first half marathon next Saturday, and I am completely undertrained for it. Hoping the adrenaline will carry me through.

[Catrin]

Got in my first run of the new year today. About 4.5 miles. Have my first half marathon next Saturday, and I am completely undertrained for it. Hoping the adrenaline will carry me through.

Good luck and have fun!!!!!!!!!

[Blueberry]

Oof. I ended up taking a couple of days off that I had not intended (total of 4) due to moving furniture, moving to a smaller storage unit (woohoo) and weather (didn't want to run on legs that were already tired). Did my little 1/4 walk, 1/4 run, 1/4 walk, 1/4 run tonight and it HURT (and there were small walk breaks in the 1/4 mile runs)! Still - thankful I get to do it, and that I can. I KNOW it will get better (my cardio does not seem to have translated at all). It's just gonna take a long time!

Might have to miss Tuesday too (23 is awfully cold for me!).

[OakLeaf]

My coach wanted me to do some barefoot strides on the beach, injuries permitting, so I gave it a try yesterday ... didn't work out so well. I started getting a sharp pain in one Achilles after three, and that was enough to make me blow the rest of them off. I iced it deeply, kinesio taped it and it's feeling much better now. No run today (but some pretty strenuous yoga), 13 tomorrow and I'm pretty sure the Achilles will be fine for that (touch wood).

Jusdooit, good luck!!!

[TrekDianna]

I did 2.5 miles on a trail in the bright sun, but cold temps. I'm trying to break in the new puppy to running and getting him to stick with me instead of wandering off down every deer trail. It was pretty good today since I had along one of the older dogs (kept it short).

[emily_in_nc]

We're staying in a condo complex with a nice gym this month, so I have done a couple of walk/run interval sessions on the treadmill. Since I haven't run in over a year, I started slowly with just 2 miles total. First time was 3/4 mile run, 1.25 mile walk; and today I did a full mile run alternating with walking periods. Feel pretty good for just getting back to it, but I'm taking it slow, just 5.5 mph for the walk, 4 mph for the walk portions.

[OakLeaf]

My ankle was fine for today's slow 13. Stupid HR strap chafed a big line across my chest and when I got home I discovered my watch had never even picked it up. :mad: Don't know why it didn't receive, but I do know I'm going to have to figure something to keep that sharp edge from chafing. Ow.

[katluvr]

I'm a wimp! It's in the 40's but also cloudy, dreary and windy--I just didn't want to go outside. Did 3 miles on the TM housed in the garage. Why is it so much harder on a TM? I can't hold the pace I know I can on the road. Is it because it is constant? I probably vary my pace much more. I just don't know. My TM is pretty new so I think it's pretty close on being correct (speed wise that is). So it ended up being more of an interval workout. But it's done!

K

[tulip]

Today was my first day of the Couch-To-5k program. 20 minutes alternating walking and running...the hardest thing was getting out the door.

[emily_in_nc]

I'm a wimp! It's in the 40's but also cloudy, dreary and windy--I just didn't want to go outside. Did 3 miles on the TM housed in the garage. Why is it so much harder on a TM? I can't hold the pace I know I can on the road. Is it because it is constant? I probably vary my pace much more. I just don't know. My TM is pretty new so I think it's pretty close on being correct (speed wise that is). So it ended up being more of an interval workout. But it's done!

K

I find the treadmill easier than running on the road. Interesting how we're different!

[OakLeaf]

Treadmill, ewwwwwwwww.

I'm feeling pretty good about the 8 x 600 meters at 5K pace I did today, especially since I got out earlier than normal because of my schedule. I headed out with a minimum of mental flouncing and whining and pretty much nailed all the intervals.

Now, about this 5 mile tempo run I've got on the schedule for Saturday ... :eek: ... that's the one I'm *really* dreading.

[yellow]

kat, my experience with the dreadmill is the same as you--it's painful and seems so much more difficult than running outside. And it makes my already cranky back hurt. I ran on the dreadmill on Monday and hated every moment; it makes me feel like I am completely out of shape (rather than mildly out of shape, which is closer to reality). To be fair, I hate running on pavement almost as much, but not quite. I ran on a trail on old snow yesterday and trail in ~ 4" of fresh snow today. Both days were much better than Monday, even though today's run was the hardest outdoor run in recent memory (probably because I was the first person on most of the trail :p ).

I'm already fantasizing about running on dirt again, though. I might need to take a trip to the dry desert to do some of that in February.

[Helene2013]

I love my treadmill. I am not allowed to run much due to knee injuries (overused) and this is why my PT said to get myself a bike as it is easier on my joints. Running outside may be too risky for holes, slipping, etc (especially being winter).

I can be on treadmill for an hour and loving every minute of it. But I am well equiped too. I have virtual running videos that are amazing and challenging. I have a huge sound system with the best music to run (at least for my taste), etc.

I do not run full throttle but more like fast babysteps to avoid the heavy pounding. I can't allow myself to injure my knees again. This seems to work well so far. The pounding is also absord by the rubber/pounce of the TM floor. I'm not afraid of twisting an ankle, etc. So my confidence is running is much stable and enjoyable then outside. I have no pain vs running outside.

I do intervalls of running, hiking (I can do 10% grade) and walking. All good to me. Especially with being inside, no need to worry about the crappy weather we've had in the past month (cold, deep cold, freezing rain, over snow, then freezing rain again). I put on shorts and t-shirt and ready to train and hop into shower as soon as done. No waste of precious time. :)

[skhill]

It's the boredom that gets to me on the dreadmill. The right music helps, but sooner or later I'm just mentally done, usually well before I'm physically done. It's also always too warm for my tastes there at the gym. So I tend to do a lot of short but fast runs on the treadmill, trying to get some benefit before I'm too fed up.

I haven't run since last Saturday. It was warm enough this morning outside, but there's enough lingering ice on sidewalks that I decided to head to the gym for the treadmill. But when I started the car, the check engine light came on and I drove to the mechanic instead. Tomorrow, I swear I'll run somehow...

[emily_in_nc]

Call me crazy, but like Helene I enjoy the treadmill -- did it for years at the work gym. I think for me it's because I can use my music, which makes the minutes fly by and gets me out of my head. I go into a zone and just run without thinking about the fact that I'm hurting, bored, or too hot/cold. I don't do well on hills and have a hard time running in either hot or cold weather, so the treadmill, being in a climate controlled place, and with a pace and incline I can control, works for me. I am always nervous about cars when I run outside with earbuds/music, but not so on the treadmill. I do like running outdoors when the temperature and environment (i.e. few or no cars, or non-hilly trails) is right, but seems like those times are few and far between.

We're staying in a condo complex this month that has a gym, and I've been doing walk/runs on the treadmill every couple of days. The weather hasn't been good for cycling (rainy and foggy), so it's good to get some cardio in, even though it's only 30 minutes. I hadn't run in over a year so am starting back slowly. Looks like tomorrow's going to be a great day for cycling, so I'll be on the road instead!

[yellow]

:p

Apparently the dreadmill originated in prisons. (http://http://mentalfloss.com/article/12275/treadmill-originated-prisons) Now I understand!

[OakLeaf]

Hahahahaha! Now if we were grinding fresh flour that would make it worthwhile. Straight from the treadmill to delicious baking!

So, I got my tempo run in. It was really hot and humid, my schedule didn't let me run earlier (and I'm not sure it would've helped anyway, earlier in the day it was 75° and 90% humidity, instead of the 80° and 70% I ran in).

I was pretty intimidated by it, but DH gave me the BEST pep talk before I headed out. He goes, "It's just feet vs pavement. And feet always win. You know how you know that? Look at any marble or stone staircase that's been used for years. Feet win."

One mile warmup, five miles at goal race pace (so, the last mile was 10 sec/mile slow, it's what I had in me), five minutes of dry heaves and seeing spots, 6 x 100m strides, and I am DONE for today and really looking forward to a nice SHORT and easy 10 miles on Monday. :) It's supposed to be cooler then, too.

[Catrin]

I've a question that came to me this morning, and while I will be asking my coach, I am very curious to hear what you ladies think.

I like deadlifting. Let me rephrase that, I LOVE to deadlift - it really doesn't matter which style, I just love to it. I am also working, again, to build running-related conditioning for trail running this year. This morning I was torn between deadlifts and running...and I came down on the side of deadlifts. I've been having a few issues with a hammie that troubles me when I run, so I decided that I probably shouldn't do both activities on the same day especially since I normally mix up regular style and RDL. I don't go THAT heavy, currently I am about 10 pounds over my body weight, I hope to get higher at some point but the number isn't my goal.

Anyone have an observation on mixing the two activities? I just figure that since both impact the posterior chain that I shouldn't run more than a brief sprint or a couple hundred meters - not the 30 minutes I had in mind (run/walk mix). I will likely do that tomorrow. Just wondering if I am over-analyzing things - but am trying to avoid over-use injuries from taking on a new activity (trail running).

Oakleaf, you rock woman, that sounds great! You also are in much warmer climes than I thought, good for you!

[skhill]

I ran! Outside, even! Last week was a total of 2 miles, so it's been a while. 3.75 miles, with a stiff headwind for the first half and tailwind for the second half. I'm committing myself to run at least 3 miles a day every day this week, trying to get back in a routine. Looks like a lot of it will be treadmill miles, given the weather forecast. So ready for spring...

Maybe I should sign up for our terribly hilly late March half marathon, to force me to get on a solid running schedule. But it's really miserably hilly, with a scary downhill. So I don't know.

[katluvr]

Perfect running weather this AM. Cool, probably about 60 but mostly sunny. I had 7 miles scheduled and I did them, a bit slow but no walking. I accomplished what I set out to do and felt pretty good. So that makes it a good run!

K

[TrekDianna]

I've been running a 5k with two co-workers every work day since the beginning of the month. We take weekends off from running. We're pretty relaxed and run during lunch.

[OakLeaf]

Catrin, the dry heaves and spots weren't actually in my training plan :rolleyes: and coach wasn't much happier about them than I was. Our weather has been just as variable as yours, in a higher temperature range. Tuesday morning it was 32° and we were covering sensitive plants. Saturday was that. Sunday it never got above 62°, which was great, too bad it was my day off running! Today was humid but only in the low 70s. So that's why I wasn't acclimated to that heat on Saturday. Haven't been able to acclimate to anything. Welcome to the new world ...

I had fun today with my new toy though. I'd kind of written off the running dynamics on my new Garmin 620 as something that was mostly fun to look at, and possibly over time I'll be able to see improvement in the values, but not something I'd use in realtime. I was still feeling kind of depleted from Saturday, and as I said, my plan for today called for not only slow but also backing off the mileage a bit, so it was a good day to work on form. First off I just worked on keeping my cadence up even though I was running slow, and I've been improving there. But then after I stopped for water I decided to put the running dynamics screen up and tried to keep my vertical oscillation under 8 cm, and here's what happened:

16884

I'm actually pretty surprised that I was able to put the realtime feedback into practice so readily. Yay.

[Catrin]

Oh my, I obviously skimmed through your post faster than I realized, I didn't get THAT at all :eek: Glad you are ok! Have fun with the new toy, that sounds like fun :)


Catrin, the dry heaves and spots weren't actually in my training plan :rolleyes: and coach wasn't much happier about them than I was. Our weather has been just as variable as yours, in a higher temperature range. Tuesday morning it was 32° and we were covering sensitive plants. Saturday was that. Sunday it never got above 62°, which was great, too bad it was my day off running! Today was humid but only in the low 70s. So that's why I wasn't acclimated to that heat on Saturday. Haven't been able to acclimate to anything. Welcome to the new world ...

I had fun today with my new toy though. I'd kind of written off the running dynamics on my new Garmin 620 as something that was mostly fun to look at, and possibly over time I'll be able to see improvement in the values, but not something I'd use in realtime. I was still feeling kind of depleted from Saturday, and as I said, my plan for today called for not only slow but also backing off the mileage a bit, so it was a good day to work on form. First off I just worked on keeping my cadence up even though I was running slow, and I've been improving there. But then after I stopped for water I decided to put the running dynamics screen up and tried to keep my vertical oscillation under 8 cm, and here's what happened:

16884

I'm actually pretty surprised that I was able to put the realtime feedback into practice so readily. Yay.

[katluvr]

The weather is crazy! I know I am lucky not to deal with cold and snow but as a Floridian I miss my sunshine! I work a variable schedule and since I worked this weekend I was off yesterday and today. So these are my "running days". Best days to get good runs in. Also, I hope to see sunshine! It was beautiful yesterday and I did get my long run int. Today it's pouring down rain. We just can't seem to string a couple of good days together! Cold front coming in and by this weekend for my race it'll be 40-50's, so I guess that's pretty good for a run (as long as sun shines). All this whining is because today I'll have to do my workout/run on the dreadmill!!

[skhill]

Outside again, 2 days in a row! But my Garmin screwed up somehow (or I screwed up my Garmin, more likely). The route I took is a smidge under 5 miles, but the gadget says it was 4.53 miles. Oh well, no big deal. It was in the upper 30s, and I was overdressed and ended up pushing up sleeves and taking off the mittens. A week ago today it was -5 and windy so it's wonderful to be able to overheat today!

Katluvr, 50ish and dry sounds like heavenly race conditions! Have fun!

[GLC1968]

OMG, I need help. I cannot seem to get back into running!!

I really haven't run regularly since my last half in mid-Dec. I don't know if I just needed a break, if I am going through a lazy period (I'm not doing much of anything active at all) or if I just am unmotivated now that my next race isn't until April. Of course, April is fast approaching, so I need to get off my rear.

I think I've run maybe 6 or 7 times in the last month... UGH! I was on such a roll, too...

Any hints or suggestions for how to get back into a grove once I've fallen out of one?

[roo4]

GLC1968, I find that following a training program helps eliminate one point of decision. Doesn't matter if you write it up yourself or download one from the interwebs. That way, I look at the schedule and it says to run 30 minutes (or whatever) on Friday. Well, ok then, off I go. As opposed to thinking that I maybe should perhaps do some running this week. 6-7 times in the last month isn't that bad; it's almost twice a week. Shrug it off and get out there. :)

[rocknrollgirl]

Hi Guys,
I have been out of the loop for a few weeks because I keep getting hit with one thing after another. Over the holidays my SI joint went out and seized my lower back. My chiro thinks that the fall off my mt bike in Dec pushed it out enough to make everything just clamp down. So on Dec 30th I went to see him in really bad shape. As part of my treatment, no running or cycling. At that point I was fine with it because I could not even use the bathroom let alone think about riding. He said I could walk. Which I did, a lot.

Ten days later just as he was getting ready to clear me, a case of sniffles blew up into a severe case of viral laryngitis. So bad I had to go on steroids. Along with it came a hacking, irritated cough. Terrible stuff.

Ten days later, still not completely recovered, I had a coughing fit so bad a school yesterday, that the nurse forced me to go back to the Urgent Care and...wait for it...wait for it... bronchitis. Now I have antibiotics. ( not completely convinced I need them, it is a tough sell with me}

So yeah, stuck in the house....again. They told me at school that if I showed up today they would beat me.

I AM SO OVER THIS......sorry, small pity party. This is the longest I have gone in six years without exercising. Last week I did not care because I felt so, so awful. Now I am getting cranky. But the nice doc did say ( after I begged) that I could go out for a walk to get some fresh air. I have hardly coughed at all this morning, so it is improved from yesterday. So positive thoughts.

Now GLC, I am in the same boat. I do not even know how to reboot my routine. I was eyeballing my first Xterra race at the end on April. I swear I am half tempted to get out a really easy sprint tri training plan and start back on that. Almost like a reverse taper or something. I am figuring it will take me at least 2-3 weeks to get my strength back after I get cleared to train.

Ok, so I am done complaining. Big Picture not the end of the world. I will get better, and soon. A lady I work with, last Friday her hubs went out to the end of the driveway to get the paper, slipped on black ice, hit his head and has no brain activity. Just like that. So Big picture, I will take my bronchitis.

[yellow]

Oh, RnR, I feel for ya. I ended up with a bad flu Dec 23, which became the won't-go-away hacking cough. I was stubborn and skate skied through the end of the flu and into the coughing phase, which I probably shouldn't have but I kept telling myself I was fine. I finally backed off but I am still not fully recovered; I am most definitely lacking in strength and energy. The biggest problem for me is that I've become so used to "resting" that I am having a really hard time even wanting to go out (and walking here isn't an option without getting in the car and driving somewhere higher elevation; we are in a very bad pollution inversion cycle and going out in it bothers my already unhappy lungs--and I can't be bothered to drive that far anyway). I am pretty sure I left my motivation somewhere in eastern California, or perhaps near Reno.

I just made a big payment to my running coach for the next 6 months. I am hoping that might call some of my motivation back home. I start back on a real schedule on Monday. It will be interesting, to say the least.

[rocknrollgirl]

Yellow,
First of all....sorrrrry. OY.

Anyhoo, funny you say that about the resting part. My hubs and I were out for a walk the other day and he said the same exact thing. Between the weather and me being injured and sick he has not been out much either. He said he feel like he almost needs a 65 degree day to be excited to get back out there. Now he has some version of what I have and more OY.

And as my doc reminded me yesterday, slowly start back, SLOWLY. ( this was after I asked her if I could exercise this weekend. Hey it was worth a shot. You should have seen the look on her face. Priceless.)

[Crankin]

Be careful, ladies. When I was much younger (40?), I had severe case of the flu. Fever of 104, a week off from work. This was sometime in March. I started coughing terribly after the worst symptoms went away, and the cough, and the subsequent weakness, etc had me down until the beginning of May. I was very fit then and had to give up teaching at the gym for 8 weeks. I eventually started back by swimming and walking, but it was a long road. I wish I could say I learned my lesson, but I try very hard to rest now when I *know* I should.

[OakLeaf]

Amen to that, Crankin. When I was 29 or 30 I had a sinus infection that lasted 11 weeks because I just would not stay off my bike. I wound up finally having to take a week not only off riding but off work too, before I got better. (And during that week I managed to run a red light and T-bone someone else's car ... thankfully no one was hurt. But exhaustion was probably one of the reasons that happened.)

So, everybody rest and take care of yourselves!! Getting back into the routine will happen when you're ready, I believe in your ability to to that. :)

I'm on perma-sore already and there's a long way to go until race day. Just thank goodness the weather has cooled off here. Still working on speed development and trying not to get too concerned about how quickly I'll have to be building up the long run distance. I hired the coach, now my job is to trust him. :cool: Six mile tempo run tomorrow.

[rocknrollgirl]

Be careful, ladies. When I was much younger (40?), I had severe case of the flu. Fever of 104, a week off from work. This was sometime in March. I started coughing terribly after the worst symptoms went away, and the cough, and the subsequent weakness, etc had me down until the beginning of May. I was very fit then and had to give up teaching at the gym for 8 weeks. I eventually started back by swimming and walking, but it was a long road. I wish I could say I learned my lesson, but I try very hard to rest now when I *know* I should.

I really think I am rounding the corner today. I have not coughed at all. I am hoping this is the beginning of the end of it.

[Catrin]

Resting is hard even when we KNOW we should do it! Wishing all the best for everyone with injuries and illnesses right now, hang in there.

I am having a small problem with one of my hamstrings complaining when I start running. I don't push it to hard, and it is up high, near the insertion point. This is NOT the same hamstring I injured a gew years back that some will remember. It is more of an ache rather than pain, and I do stop when I see it is settling in for the duration. I suspect tight muscles as the underlying culprit. Anyone have this problem and found a solution? I do have a two 5K off-road events coming but not until May.

[emily_in_nc]

I have been getting back to a little treadmill running this month since we're staying in a complex with a gym. I haven't run indoors or out for over a year, so I'm taking it slowly. Today I did 3.5 miles total, 1.5 of that was running at a slow 11-minute mile pace, and the rest walking on a slight incline. It was nice to do that after a 40-mile ride yesterday and have nothing hurt!

[katluvr]

First race (technically 2 of them) of 2014 and first race in my new age category (50-54 and darn those women are still fast!). It was chilly, 50 and WINDY but it was sunny. Bad part was 20-25 minute delay due to a motorcycle cop getting hit by a bus on the race route. Weather was fine for running but not for standing around. First race the 10 K. I'm not really up to speed but I did set my sites on a 1:06 time and I did it! 1:06:24 if we must be accurate! Had about 30+ minutes to stretch, walk around and try and stay warm before the 5K. I took this one easy and had no goal set but to finish. Took small walk breaks at each mile. The wind was wicked when it was in your face. So race weekend #1 of the many upcoming races now complete. I'm pretty satisfied today. ITB is a bit angry but it always likes to remind me it's there!

Everyone...hope you get well. Take it slow and easy. As for losing the running bug...I find myself there often and planning races (even short ones just for fun) help.

K

[OakLeaf]

Nice work Kat! Congrats!

Hope the motor cop will be okay. What a thing to happen today when so many of us were out running MegSMiles (https://www.facebook.com/events/489458451159627/). :(

Six mile tempo run, plus warmup and strides for a total of 7.5. I'd been pretty well dreading it after last week, but the weather was SO much cooler, pretty much perfect for running. It was hard but not horrible.

[skhill]

Good job, Kat! There are several blindingly fast women in that age group here, and I'm hoping for a sudden increase in speed in about 7 years now!

It was all of 15F this morning so back to the treadmill. It should have been a long run but I honestly don't have the mental fortitude for that, so just 5 miles. And I learned a valuable lesson: it's good to pack the gym bag the night before, but not good to put it in the car. My shampoo was frozen solid, and shoes and socks were painfully cold to put on.

Maybe I'll run outside tomorrow, if it's as warm as predicted. In hope of staying healthy I'm avoiding running outside in frigid temps. Still have to walk the dog though, and have been bike commuting as long as it's at least 20F.

[bluejellybean]

Ran 6 megsmiles first thing in the morning. It was dark, peaceful and quiet. Thought of everyone taken by drunk drivers...

[rocknrollgirl]

I get to exercise today! Our mt bike group is going to do a super easy local ride, very flat, so my husband and I talked it over and decided I am well enough to go. I have not coughed in 3 days, and I am feeling very, very much improved. Everyone knows I have been sick so we are going to take it easy. The guys all did a hard group ride yesterday so they go their fix. I will report back.

[yellow]

Have a good ride, RnR.

Hubs and I had a very nice run yesterday on a snow covered (packed) road. We are (once again) in a pollution inversion cycle in the Salt Lake Valley (ick), so we went up to Park City to run. Gorgeous up there, no smog, and my lungs were much happier. 8 slow miles, with a few walk and stretch breaks (I am still dealing with the high hamstring garbage a little and it was a pretty nice day to just scan the hillsides for elk). My hamstring is a little cranky this AM so I am going to take a day off, although I really want to go skate ski given that we are quickly losing our cover; the skiing is what has kind of fired up the hamstring again, though :(

[Catrin]

The pollution inversion doesn't sound like fun, glad there is somewhere you CAN go. Your comment about the high hamstring problem caught my attention, are you doing anything for that outside of not running? I am dealing with a bit of that right now myself. It is getting better, and I try running occasionally 0 getting further and further before it starts acting up so it seems to be working itself out. I am doing some hip mobility work to help encourage this to pass so I can get back to my running conditioning work.


Have a good ride, RnR.

Hubs and I had a very nice run yesterday on a snow covered (packed) road. We are (once again) in a pollution inversion cycle in the Salt Lake Valley (ick), so we went up to Park City to run. Gorgeous up there, no smog, and my lungs were much happier. 8 slow miles, with a few walk and stretch breaks (I am still dealing with the high hamstring garbage a little and it was a pretty nice day to just scan the hillsides for elk). My hamstring is a little cranky this AM so I am going to take a day off, although I really want to go skate ski given that we are quickly losing our cover; the skiing is what has kind of fired up the hamstring again, though :(

[yellow]

Catrin, I typed a big long response and then my internet crashed and I lost it. I will paraphrase it here.

If your hamstring pain is new and not the result of trauma, then I suspect that it will resolve on its own if you don't run or stretch it for a while. Once it's not hurting, have your trainer show you some hamstring specific strengtheners. Don't stretch an angry hamstring. Just don't.

I think my case is a little different in that I have high hamstring tendinopathy (aka rotten tendons, according to my doc) that mostly stays at a specific pain level. I use one of these (http://www.rumbleroller.com/massage-balls.html), massage it, and do some strengthening exercises that my PT gave me. I choose to keep going with mine, and thus far have not used cortisone (I quit using NSAIDS late last summer). Mine is the result of a hamstring tear at the end of July 2012, which I injured 2 more times in 8 months. For the most part it is manageable, although I did take a couple of months off of running in the fall to give it a break (didn't seem to make a difference, though). It hurts a little when I run but mostly when I sit on it and it is often painful in the morning. I usually ice it right after running if I can. In other words, I do what I can to keep it from getting worse. I did PT for months last year and it had no effect (extremely frustrating). At least it didn't get worse! Skate skiing currently seems to be making it angrier than running, which was not the case least year (last year skate skiing was really all I was doing since I reinjured it in Oct '12 and Jan '13).

It's an odd injury, and I suspect everyone reacts differently to different treatments. Give it a few weeks.

[VeganBikeChick]

Ran 3 mi for megsmiles yesterday. It was on the dreadmill but still worth it.

[GLC1968]

I'm glad to see you are feeling better, RnR!
Great race, Kat!
Catrin and Yellow - take care of those hamstrings!!

I actually ran yesterday! A real run...not a little 2 mile jaunt on the treadmill just to say I did something. It was 40F and dry with some sun peaking through, so I went out with a plan to just run. No training plan, no target pace. I was thinking I'd do somewhere between 6 and 8 miles since those are my favorite routes but when I hit 1 mile and my left foot (not the injured one!) started twinging on me, I made the decision to keep it at 6 miles.

Funny enough, I was at 5.5 mile when I realized how good I felt and how enjoyable the run had been! I'm still glad I did just 6 (6.3 actually) because I'm starting a new training plan today and I didn't want to get ahead of myself. I think that perhaps...I'm BACK! :)

[yellow]

GLC, welcome "back"!! I started my new program today, too. I haven't missed the spreadsheets but I am looking forward to the structure again (and not having to think about what I am going to do on any given day). While there is snow, my coach has me skiing on two days that would normally be running days (as long as I ski at least 40k total those two days). I think this will help ease my transition back to real training.

I had another nice run on the snow-covered road that hubby and I ran on Saturday. Air is too crappy in SLC proper so I had to get in my car (and add to the problem) to drive up the canyon to run. Finished by headlamp. Quite lovely. Ski by headlamp tomorrow :D

[Catrin]

Hope everyone is feeling better soon! There seems to be so much going around, on top of all of this 'lovely' weather (harumph, mumble, grumble)

After my group training today I attempted 2 sets of a 400 meter light jog. In between I walked 200 meters. My hamstring was ok with it, which is a good sign since I did a heavy conditioning workout yesterday that included, among many other things, 24 body weight deadlifts.

[tulip]

Trudging along with my Couch-to-5k plan. I found an app that tells me when to run and when to walk, and that makes things a lot easier to keep track of.

[rocknrollgirl]

I survived my outing and even got in a short run. I am feeling much, much better. Now we just have to survive the " end of the world" snowstorm. For heaven's sake.

[emily_in_nc]

Did 4 miles on the treadmill today -- about 1.75 miles of that was running. I used the "interval" program which automatically changes between a walking and running speed every 1.5 minutes or so. Really works for me as I would not be disciplined enough to do that on the road, especially without music. With all my favorite tunes and a set program, I do very well. I know most people hate the treadmill, but it works for me. :-)

[katluvr]

Didn't run yesterday as I had to spend about an hour at my oral surgeon then followed by 4+ hours at my dentist. I actually feel pretty good today. Swollen...I look like a "Whoo" from "Whooville"! No real pain as long as I don't smile. It's a bit chilly here but couldn't miss out on a run on a day off. Kept is easy and did 3 miles. We have quite a chilly north wind that was in my face when I started but it was nice when I turned around and headed back home!

K

[skhill]

Yesterday was 5k on the treadmill. The snow was just starting as I headed over, and the drive home was interesting! I tried to go this morning but my car wouldn't run and it was too damn cold to walk to the gym to run on the treadmill, even though it's less than 1.5 miles. Might make it over later today, even though I hate running in the p.m.

[OakLeaf]

Kat, glad you're not in too much pain - hope everything heals up quick. RnR, glad you're feeling better!

4 x 1200 today. The last three weeks' speed day has been the same total distance done in progressively longer intervals - 8 x 600 two weeks ago, 6 x 800 last week. Today was pretty much all I had in me.

While I was warming up I passed a guy hanging out by a bus bench. He said hi and then pointed out a bare tree and asked me, "Does that look like a bird to you?" I had to turn around and look at it. "I guess it's kind of that shape, yeah," I said - the branches sort of formed an outline of a bird with folded wings. "Okay," he goes, "I wasn't sure." Pretty stoned for 9:30 in the morning! :cool:



Catrin, I haven't even watched this (http://running.competitor.com/2014/01/video/med-tent-how-to-heal-a-hamstring-strain_35367), but saw it and thought of your hamstring injury. Hope you and Yellow are both feeling better.

[GLC1968]

Yesterday was a pace run - 5 miles with 3 at 9:47. I didn't think I'd be motivated to do it on the treadmill, so I did it immediately after work from the parking lot. I had daylight for the first mile or so and then not so much! I also didn't have my watch display set up optimally and I was running without my glasses (as usual). I realized as I entered the first pace mile that I had no idea what I was doing in terms of speed. I ended up just guessing my pace based on RPE and this morning when I uploaded the data, I found out that I did 9:48, 9:49 and 9:44. Woohoo! I don't think I could have done any better even if I had a huge pace clock following me. ;-)

[OakLeaf]

Holy moly GLC, nice work! I can't get that close with a watch constantly beeping at me.

Five mile recovery run this morning, and for once it actually felt like recovery. Yay.

[emily_in_nc]

That's great, GLC -- you are a rock star!

[rocknrollgirl]

We got out for about 3 miles yesterday. It was cold. Really cold. My brain wanted to go longer, but I am trying to be smart and take my time increasing my distance after being sick and injured. Tomorrow I think we are going XC skiing, so that will take the place of my run. I am slowly getting back on track.

Stay warm out there.

[yellow]

RnR, I told hubs yesterday that I am DONE with the cold (and it's not nearly as cold here as it is where you are). We went for a run in the evening and, damn, it's cold running on the snow-covered road after the sun goes down. I almost turned around about 10 times in the first 2 miles because I was so damn cold.

I love winter, but I would be lying if I said I wasn't looking forward to running on some dirt.

[GLC1968]

Hmmm, I feel kind of bad for posting this, but I had a delightful run at lunch today. The sun was bright, it was about 43F and it was sooo nice to get out of the office! I only did 2 miles per my plan, but man...I didn't want the run to end. It literally took some willpower to not do another loop! A rumbling stomach helped to turn me towards the building, but I LOVE wonderful runs like that!

[Catrin]

Hmmm, I feel kind of bad for posting this, but I had a delightful run at lunch today. The sun was bright, it was about 43F and it was sooo nice to get out of the office! I only did 2 miles per my plan, but man...I didn't want the run to end. It literally took some willpower to not do another loop! A rumbling stomach helped to turn me towards the building, but I LOVE wonderful runs like that!


-43 and you enjoyed running in it???!!!! You ROCK :)

All joking aside, it was good to read about your run, and good to know that the entire world isn't locked in this Arctic chill. I think that running at 43 would be far more pleasant that riding at 43...less clothing required :)

I've been trying to avoid the dreadmill at my gym, but once I get my HR zones from the VO2 max test Monday, I think it is time to move my conditioning efforts to the dreadmill so I can mix up the incline and pace more easily. At this point we will be above freezing in MAY, and I've a little 5K run/mud obstacle run in mid May and a 5K trail run on May 31. If I wait until I can run on the trails I won't be ready.

[Crankin]

Our trails are so icy, that if you aren't snow shoeing, you need Ice Spikes.

[Catrin]

Our trails are so icy, that if you aren't snow shoeing, you need Ice Spikes.

I suspect that is the case here as well Crankin. We keep getting snow accumulation, sub-zero temps and when the temps don't get below zero the wind chill falls far below it. Tuesday morning they say the air temp will be around -10 here...and I won't have the luxury of staying home that day. Today I finally broke down and went to ****'s Sporting Goods to buy new gloves, none of my others are up to these temps and I've a 3ish block walk from parking garage to office. I spent $30 on these gloves (http://www.dickssportinggoods.com/product/index.jsp?productId=4371806&camp=CSE:GooglePLA:4371806:8376364:OUTERWEARACCESSORIES-&gsidynamic=GooglePLA-_-OUTERWEARACCESSORIES-_-OUTERWEARACCESSORIES-_-SKU-8376364), although mine are black, not pink. I am pretty sure they are the warmest gloves I've EVER had, though it is odd getting used to the fact there are no 'fingers', but of course that keeps my hands warmer. Makes driving feel a bit odd...but I can deal with it to have warm hands :) I've almost been in pain this week, my fingers have gotten so cold in that 3 block walk and I had good gloves on! Not good enough for these temps, and it doesn't help when they tell us on the news that it is warmer at the South Pole on that particular day!

I AM looking forward to eventually being able to take my brand new Brooks Cascadias out of their box and introducing them to the trails :) I posted about how I was lucky enough to get a brand new pair for free in my "beginning to run" thread. I've found my LRS for sure!

I just noticed the forum starred out the name of the sporting goods store where I found my gloves. That is a hoot!

[Crankin]

Those look similar to my my Cabellas, which I wear for nordic skiing. I have tried to wear them driving and it's pretty awkward.

[Catrin]

Those look similar to my my Cabellas, which I wear for nordic skiing. I have tried to wear them driving and it's pretty awkward.

I didn't notice any real problem driving or shifting with them, just things like picking my keys up off the floor when I dropped them. Basically they are my
"anti-frostbite" gloves when conditions are too severe for my other gloves. I TRIED to find non-mitten gloves that were in the same category, but apparently Di*ck's thinks that all women have very short fingers. At least the brands they carry do. They did have a brand that would have worked that were fingered, but I am NOT paying $70 for a pair of gloves :eek: and I couldn't even if I WOULD. If I had that much to burn I would get that $75 shearling hat from my favorite little shearling goods supplier in Vermont ;)

Amazing how poorly my expensive Gore wind-blocking gloves perform in these temps - though if they were large enough for me to fit them over my wool gloves then it might make a good combination. Sadly...they aren't.

[OakLeaf]

Seven mile tempo run today, plus warmup and strides. Unlike GLC, my splits wobbled across a 16 sec/mile range WITH the aid of my watch. Sigh.

I passed another runner about a mile and a half from finishing, and he's like, "Slow down! Slow down!" I said back, "I can't, it's my tempo run!" :D

I got it done and all of it within the target range, but it was very challenging. I am really hoping for a recovery week next week ...

[Crankin]

I did a 3 mile run/walk, despite just having had my PT "unstick" my psoas (or something near it). Whatever I did at the gym 10 days ago has really worsened my lumbar issue, so I am going to stop trying to run. Really. The back is not happy now, despite doing all of my correctives earlier. Off to do more now. I will have to live through you ladies, as I guess I am just not built to run.

[rocknrollgirl]

We did a snow ride today about an hour south of here. They had less snow from ths weeks's storm, and it has been so cold that the snow has stayed nice and fluffy, so it was not icy at all. It is funny that when we left the house it was 20 degrees and felt warm compared to the past few days. All in all, I would rather have this than hot and humid. I was so quiet in the woods my husband said it felt very like a zen ride. Even the group was pretty quiet.

[emily_in_nc]

4 mile walk/run on the treadmill yesterday -- about half and half with intervals.

[GLC1968]

Oak - that's funny! I always wonder what other runners are thinking of me when I'm running at a speed that is clearly a challenge for me!

Today was an amazing run. I did 8 miles, which is my favorite route anyway, but on top of that, it was a spectacular day for running. Mid 40's, dry, bright sun, no wind... such a joy! I also stuffed my face full of food yesterday, so I my glycogen stores were well topped off and I could totally feel it. I was strong all the way to the end and I had to make myself stop running (even then, it was at 8.2 miles!). I need to file this feeling away for all the runs yet to come that I'm sure will totally suck. ;)

[yellow]

GLC, I think you nailed one of the fundamental issues a lot of women have with running (and other activities that require a high energy expenditure): they don't eat enough. It's a struggle to figure out how much to eat to fuel running and reconcile that with whatever programming each of us has in our head (and even harder if one is trying to lose weight). I am very sensitive to trying to keep my weight at a maintenance level, but I will often not eat enough. I'm getting better about eating foods with good fat and not freaking out; for years I ate too little fat of any kind. And there is no doubt that I run much stronger when I've had several days of good, balanced eating. Most importantly, in the fall I discovered that I run really, really strong the day after moderate red wine consumption. It was not a one-time experience! :p

Hubs and I ran out on the island in the Great Salt Lake today (Antelope Island). Conditions were sketchy but manageable; lots of old snow, ice, and some mud and it looked like the bison have been having parties on the trails (big bison foot holes everywhere). It was slow going, which was good. I don't need to be running fast these days. We saw a huge herd of pronghorn, probably 70-80 animals. Very beautiful. And we saw a grand total of one other person on the trail. I love running out there.

[VeganBikeChick]

Had a beautiful 3 mi run today outdoors. I've finally discovered that instead of all-out stopping when it gets too tough, I can just slow down & plod along. It doesn't have to be full-bore or not at all. I think I live up to being an Aries in that respect:rolleyes:

[GLC1968]

GLC, I think you nailed one of the fundamental issues a lot of women have with running (and other activities that require a high energy expenditure): they don't eat enough. It's a struggle to figure out how much to eat to fuel running and reconcile that with whatever programming each of us has in our head (and even harder if one is trying to lose weight). I am very sensitive to trying to keep my weight at a maintenance level, but I will often not eat enough. I'm getting better about eating foods with good fat and not freaking out; for years I ate too little fat of any kind. And there is no doubt that I run much stronger when I've had several days of good, balanced eating. Most importantly, in the fall I discovered that I run really, really strong the day after moderate red wine consumption. It was not a one-time experience! :p


Yellow - I know exactly what you mean. Over the past 6 months, I've been diligently tracking my food, eating an incredibly nutritious and well balanced diet and being very, very consistent about it. BUT, I've spent a lot of that time in a deficit (intentionally as I'm working on losing weight). I've all but (temporarily) given up on recreational biking because I just don't have the energy stores to recover after a hard effort (like a hill). But running hasn't been too much trouble, mostly because I just don't run very hard. That said, I have now done two longer runs that have come after a day or two of really over-eating both calories and carbohydrates and the difference in my ability to stay strong for extended periods is remarkable. I'm really looking forward to the point where I'll be happy to maintain my weight (and eat more!)...for performance.

[skhill]

I haven't run since last Tuesday, but walking enough to make up for it. About 10 miles in at least ankle-deep snow on Saturday to get where I needed to go and then to get my dog her needed exercise, it left me more tired and sore than running that distance would.

Might get to the gym for a date with the treadmill later today, or might not. We'll see.

[yellow]

Damn, ladies. SIX PAGES of posts for a month in the middle of winter is awesome. Cold? Snow? Rain? Pshaw. We keep going (even if it is the dreadmill or a slow ambulation forward).

[TrekDianna]

As of my lunchtime run, I have logged 100K this month. Not bad since I had not done any running since I got out of the military and swore not to run again (1996) and last summer.

[emily_in_nc]

Yet another treadmill run/walk -- 45 minutes on a chilly, windy, gray day on North Padre Island. High of 45 in the morning and getting colder from there. One of the three really icky days we've had here this month. Can't complain!

[rocknrollgirl]

We got out for 4 miles yesterday. It was about 15 degrees. We decided to try or rail trail and it was a frozen lumpy mess. We probably would have been better off on the trails. We got another 4 inches of snow last night and I have a delayed opening today. I think I might walk to school. I only live a couple of miles away and it is all neighborhood. The hubs does not like the idea but since when has that ever stopped me!

[katluvr]

Sunday I did a 5K trail run. It's a pretty technical trail for these flatland areas. Its a mountain bike trail with lots of rollers and turns. I had fun. My overall time wasn't great but met an old friend there and we ran together. I never run with anyone...I seem to have a pace that is steady but slow, don't catch those fast ladies and pass the people that started out to fast and then turn to walkers. Anyway I had a fun time running with a running buddy and I do love that trail. Today (my day off) it is rainy and chilly (but not like the rest of the world). I don't know how you all still get out there. I guess it is what you get use to. I"ll be running in extreme heat and humidity again this summer! I plan to hit the TM again today. I did 30 minute walk with high incline yesterday and I feel it in my calves today!
So I have a question...I have lots of workout equipment, bike trainer, TM, free weights, bands, boss...but lack motivation to push myself. I have always hated gym memberships and normally waste that money. I do feel that I may need a group activity to push myself. Even if I plan a workout here at home, I don't think I push myself like I should. I really have to get this weight off and I know part of it (a big part) is my diet. But I also feel like I need good hard workouts and not sure what to do. Looking to get motivated and find better ways to push myself! Advise?
K

[Crankin]

Well, I exercised totally at home for 2 years, while I was in grad school, except for one summer of yoga classes at a studio. I have a trainer, a treadmill, some weights, a ball, yoga dvds, and a winter cycling training program, that has lots of fucntional fitness/weights stuff. It was OK, I didn't gain any more weight or lose fitness than usual, but I did start to miss the group peer pressure. Mind you, I get most of my exercise outside, through riding, hiking, winter stuff. So, I joined a cheaper gym and go mostly for the "boot camp" classes. Occasionally, I go to a spin class or a yoga class. I think going to these boot camp classes 2 days a week has made me a lot stronger, and introduced me to new kinds of stuff. Some I could (and do) do at home. If you can find a DVD with these types of exercises, it might help, if you want to do it at home.
I am pretty disciplined, but it is much easier to cheat doing it at home. I allow myself to give in a lot more when I am riding, than at the gym! I need to get back to doing more group rides.

[OakLeaf]

Maybe pick up a training plan, kat? Working with a coach now, is a whole different mental trip from being self-coached. I think you could still get a lot of the motivation and remove a lot of the stress just by having *something* external tell you what your workout for the day was going to be.

I did videos at home for a few years in the '90s. It was finally the boredom that got to me. Having a stack of videos only helped so much. I'd smart off to the video instructors, parody things I knew were coming up, and it still only did so much to relieve the boredom. It just got to the point where I could not do it any more, and that's when I re-joined the gym.

GLC and Yellow - interesting discussion about fueling. I've honestly found that in the short term it's just about the carbs, laying down plenty of glycogen. If I go to the movies and scarf an entire box of candy, I'll run stronger the next day than I will the day after a nice clean dinner of fish and greens ... :rolleyes: Not that I scarf candy every day, or that I don't feel the benefits of good nutrition. But as far as raw, short-term performance results, I really notice that. I've been thinking back to the few months I had anorexia after I hit puberty. I really don't know why it didn't set me up for a lifetime of eating disorders, or how I was able to get past it without help. But you've got me thinking that it was about the same time I discovered sports. I *didn't* have a conscious realization or decision that not eating was hurting my performance, as obvious as it must've been to my coaches and teammates. But I think maybe it helped me realize that my body was good for something besides being loathed.

Anyway ... just a little recovery run plus some drills today, and tomorrow's my day off. That gives me 137 miles for January. I'd been feeling like my mileage was kind of light, but I went through my logs, and it's actually in line with what I've done when I've been training for past spring marathons. The difference is just that I haven't been cycling. I miss it, a little, but I'm working plenty hard. On to February.

[yellow]

<3 Food <3 The perfect ultra running trifecta of foods: Pringles, potatoes, and pop tarts. Truly an amazing combination. :p You could throw peanut butter (or almond butter) in there, too (quadfecta?). I have a friend who started eating avocados during ultras, just dip a spoon in and eat it. I might try that this year. Any excuse to eat avocados.

This is my 2nd week back on a "real" schedule although I am easing in to it. Did a progression run tonight and it was fine. I was afraid of it but I survived!

[katluvr]

So I had a couple of good days with some increased activity (mixed things up a bid) and cleaning up my diet. I had to go back to my oral surgeon yesterday and had a bit of unexpected "re-work". I ran the day after my procedure last week and ended up with a LOT of unexpected swelling, not sure if the two are related but decided to skip the run today. Of course it is drizzling ran and only 50 (too chilly for me!) so that would of not made for a nice run anyway.

Interesting discussion about carbs and running. I probably have a pretty heavy carb diet...not sure I ever really can tell what helps or hurts my running. I do run better on fresh legs. I can go a week without running and then put in a longer than normal run and that usually is when I feel best.

K

[rocknrollgirl]

Hello Ladies,
We got out Thurs for another 4 miler. It was "warmer", in the upper 20's so it did not feel too bad at all. I still feel really slow, but I was out for 3 weeks so I have to be patient. it will come back. I am not racing for 12 weeks so plenty of time to get my snap back.

This morning we are heading out for a snowy mt bike. I am going to try and sneak another short run in either later today or tomorrow after my pool workout.


And very interesting discussion about food intake and running performance.

[Crankin]

I also find the food discussion interesting, albeit, as applied to cycling or nordic skiing for myself.
I need to not restrict myself when doing longer or hard rides, particularly, multi-day things. I always get a very noticeable craving for carbs just before a ride, even when I've had a decent breakfast. It's like my body knows what's coming. I don't restrict the carbs at all on cycling/ski vacations, but sometimes I do on one day rides. It never pays. I often don't eat enough when I ride, so I have learned.
But, it's not uncommon for me to gain 2-5 lbs. after a hard ride. Since my weight has gone up, overall in the past 2 months, I am strugling with what to do on my upcoming ski trip. Part of these trips is the eating... I am not eating simple carbs, just stuff I rarely eat.

[skhill]

I logged all of 32 miles for January-- EEK! Damn glad I'm not doing a long race this spring. This has been the most severe winter since I've been running. While I have barely run, I have been regular with strength training for the first time ever, and I'm walking plenty. I've also somehow dropped 3lbs (maybe the change of routine? extreme cold?).

It's time to get back into a running routine, if I want to keep my streak alive in our St Pat's day 3k. Every time I've done that race, I've finished in the top 5 in my age group.