Fall Running Thread

[rocknrollgirl]

In an effort to get some conversation going, I thought I would start a new thread.

I am in the beginning stages of an uphill climb ( literally) towards The North Face Endurance Challenge at Bear Mt New York in May, so I have been running and now I will start posting.

Right now we are doing 3 runs a week:

1 interval
1 long on our rail trail
1 trail run

I am feeling good so far. Not fast, but strong. probably from all of the yoga. I have the trail run up to an hour, and the longer rail trial run up to an hour.

We are planning on going the half at North Face in May. I wanted to do the full trail marathon, but my husband and training partner is totally not on board. So for now I am going to do the half, which is still a beast.

[emily_in_nc]

That sounds great RnR. I'd love to hear more about this endurance challenge. It sounds tough!

Of course you know I am on the injured reserve list at the moment, but I fully intend to get back to running just as soon as I am able and hope to be posting on this thread. I'll be reading anyway!

[rocknrollgirl]

That sounds great RnR. I'd love to hear more about this endurance challenge. It sounds tough!

Of course you know I am on the injured reserve list at the moment, but I fully intend to get back to running just as soon as I am able and hope to be posting on this thread. I'll be reading anyway!

Emily,
I must have missed the injury. What happened?

[emily_in_nc]

Emily,
I must have missed the injury. What happened?

Oh, I think I posted about in Thread Drift. I have a sore right Achilles tendon, or is it soleus, or both? Not sure, but it hurts walking down stairs and anything faster than a walk. It came on after I added speedwork to my running a week ago. It seems to be improving slowly, but no running for awhile. We're having a really rainy period here, so it happened at a good time, if it had to happen. I had hoped to do a local 5K next Saturday, but that is not going to happen now. :(

[rocknrollgirl]

Oh, I think I posted about in Thread Drift. I have a sore right Achilles tendon, or is it soleus, or both? Not sure, but it hurts walking down stairs and anything faster than a walk. It came on after I added speedwork to my running a week ago. It seems to be improving slowly, but no running for awhile. We're having a really rainy period here, so it happened at a good time, if it had to happen. I had hoped to do a local 5K next Saturday, but that is not going to happen now. :(

Oh, I am sorry. Had you been running consistently? I usually back off speedwork if I have had a period of inconsistency. I waited months after my surgery before adding any in.

I hope it heals quickly.

[emily_in_nc]

Oh, I am sorry. Had you been running consistently? I usually back off speedwork if I have had a period of inconsistency. I waited months after my surgery before adding any in.

I hope it heals quickly.

Thanks! It seems to be a bit better today in that descending stairs is less painful, so hopefully I am on the road to recovery.

I had been running pretty consistently. But I had recently broken my pinky toe in a vicious encounter with a chair leg, so I'd had to take three weeks off. And after starting back slowly, I'd gradually increased from 2x a week to 3x (just 3ish miles each time, though). In the interest of full disclosure, my Achilles was a tiny bit tender for a couple of weeks prior, but not enough to bother me running. I figured it was just all the stairs I have to do on a daily basis (we're in a 4th floor walkup, the yoga studio I go to 3x a week is also on the fourth floor, etc). I wanted to do a 5K event on the 24th, so my DH suggested adding some speedier intervals to last Saturday's run. I have never done speedwork in my life, and I thought it went rather well until the next morning when I woke up with the Achilles pain. I later read that a soleus strain can refer pain to the ankle and cause pain descending stairs, so it may be that rather than Achilles tendinitis.

In any event, I shouldn't have done the speedwork while I had any tenderness AND so soon after the broken toe. Lesson learned!

[rocknrollgirl]

Speedwork can be tricky. I have found that in my case ( not a life long runner. started as an adult). that it needs to be introduced very gently and with discretion. I actually do most of mine on a small hill on my road. The hill adds difficulty with me having to do too much else, and I read somewhere that the angle that your foot strikes the ground is lessened, so it can be easier on knees etc.

That being said, it is NOT something you want to do with a sore calf or Achilles.

We got a great run in today. 1:10 in the woods on hilly trails. It was 27 degrees and clear so perfect trail running weather. My legs were tired from yesterday's mt biking which was a hard session. I asked my hubs to hill all the technical trails yesterday to work on skills and he obliged. Painfully so:)

So two hard days back to back topped off with a lovely yoga session after running. Now I need to get some more calories in and grade some papers:( And vacum:( and put the laundry away:(

[emily_in_nc]

Speedwork can be tricky. I have found that in my case ( not a life long runner. started as an adult). that it needs to be introduced very gently and with discretion.

I am with you on only beginning running as an adult. I have begun and stopped running more times than I can count in the last, oh, six years, but I never seem to progress all that much before something else gets in the way and I stop, so I always seem to be starting over.

I thought I was pretty easy on my speed work, but apparently it was too tough for my achilles, since it was already just a bit tender. Lesson learned for sure. I have no idea when I'll be able to even do a slow jog again. Hopefully sometime in 2015 at least! ;-)

Glad you had such a great trail run. 27 degrees though, eeek! :eek:

[rocknrollgirl]

Glad you had such a great trail run. 27 degrees though, eeek! :eek:

See now here is where the perfect yogi parts ways....I do not do well in the heat. So I am just approaching my time of year. You will hear me gushing when it is 5 degrees outside. I am a winter girl through and through.

[roo4]

I ran 2 miles through the woods. Beautiful. It was bright and sunny for the first half of the run and then blustery and sleeting for the second part. Still beautiful.

[OakLeaf]

Emily, hope you feel better soon. Both my Achilles are a chronic trouble spot for me, and there are many things I do that help, but I've got to say, the single thing that made the biggest instant difference was switching to zero-drop shoes. I wasn't even really looking for zero-drop at the time, it's just that the only shoes actually shaped like feet are also zero-drop, and I'd had so many problems with pointy toed shoes that I switched to the foot shaped ones almost as soon as they became available, and it was a big surprise how quickly my Achilles responded. General rule, calf muscles can't function in balance if my feet are hitting the ground collapsed or crossed-up. But yeah, TMTS can be so tempting and so damaging ... heal up quick.

RnR, that race sounds like a literal bear! Have fun with your training - sounds like you're all set for the winter, between liking the cold, and having nearby trails! I'm always freezing, myself, between my Raynaud's and my asthma I really can't train below 25°F, but even more than stuff that could actually hurt me, it's just the motivation to pull freezing cold skimpy running clothes out of the drawer and strip off my usual three layers of wool and stiffen up like a board just getting ready to run when it's even in the low 50s outside, perfect weather once I get moving, but hard to get ready for when I've been shivering in the house with blue toes up until then. Bleh.


So, me ... sigh. I posted a little in Thread Drift also. The long version is, back in the summer when I decided I wasn't going to run a fall marathon, somehow my subconscious took that as permission to partay and not even really train for the HM I did plan to run. As soon as I was ready to start hitting it hard again in September, I caught a bad cold and sinus infection that took a big bite out of my fitness and training time. Then this Monday I came home with the beginnings of yet another cold, not a bad one this time, but enough to make me wary of racing considering it came right on top of the last one and my immune system obviously hadn't recovered yet.

As late as Thursday evening I was seriously considering just blowing off this morning's race, especially with cold in the forecast (a full 20° colder than anything I'd run in yet this year). But I started to feel well enough that I decided I'd paid my money, I may as well show up and just have a fun run with 19,000 of the best people in Ohio, but that I'd take it easy and not take any risks of illness or injury. So, I piled all my warm clothes together and got ready for a 4:15 a.m. reveille. :eek:

I took a gel about 20 minutes before the start, as I often do, but for some reason it just didn't sit right. Rather than run through the nausea, since I'd decided to take it easy and wasn't chasing any particular goal, I stopped twice with dry heaves. The same thing when I started to feel incipient cramps in my feet and lower legs, I backed off just enough to keep the cramps at bay. And even though I ran more than two minutes slower than my PR, those three decisions probably cost me an age group placing - third place was less than a minute off my time (and a good four or five minutes slower than third place in this AG has been for the past few years). Aaaaugh.

Really though I'm okay with it. I was true to my plan not to hurt myself, to cross the finish line in good shape to kick off training for one more go at Boston. I couldn't have known that I'd have had a shot at an award with the time I was planning to run. Just a darn it, oh well, kind of thing. :cool:

Happy fall, everyone!

[OakLeaf]

I've also got to give a shout-out to my new The North Face over-mitts. I went to REI yesterday just to get some chemical hand warmers for pre-race, and found these (https://www.thenorthface.com/shop/runners-3-overmitt?variationId=0C5) half price (not on REI's website though, must be sold out in their warehouse). Worn over just regular knit gloves, they were absolutely perfect for a half marathon in 30° weather, even with my Raynaud's. Light and flexible enough that I never felt claustrophobic or clumsy in them as I usually do in mittens; grippers on the palms so that I had no trouble taking fluids from the aid stations; and just the exact right combination of warmth and breathability. They weren't what I went into the store for at all, and if they'd been full price I very likely would've passed, but I'm so glad I found them, and I would TOTALLY recommend them at full price!


Also, is there a snot Olympics? Because if there is, I think I qualified ...

[emily_in_nc]

Glad you had such a great trail run. 27 degrees though, eeek! :eek:

See now here is where the perfect yogi parts ways....I do not do well in the heat. So I am just approaching my time of year. You will hear me gushing when it is 5 degrees outside. I am a winter girl through and through.

Yes, we are definitely yin and yang on that! Although I will say that I have been dying here running in the heat and humidity. But I am not a fan of winter. My favorite running temp is in the upper 50s to upper 60s. I am a warm-weather weenie for sure!

[emily_in_nc]

Emily, hope you feel better soon. Both my Achilles are a chronic trouble spot for me, and there are many things I do that help, but I've got to say, the single thing that made the biggest instant difference was switching to zero-drop shoes. I wasn't even really looking for zero-drop at the time, it's just that the only shoes actually shaped like feet are also zero-drop, and I'd had so many problems with pointy toed shoes that I switched to the foot shaped ones almost as soon as they became available, and it was a big surprise how quickly my Achilles responded. General rule, calf muscles can't function in balance if my feet are hitting the ground collapsed or crossed-up. But yeah, TMTS can be so tempting and so damaging ... heal up quick.


Thanks Oak! I absolutely love my Asics, and I've been running in traditional shoes for years without ever straining my Achilles. That said, I would not be averse to trying zero-drop shoes when the time comes for my next pair. I have heard that they take some getting used to, though, and can cause calf soreness at first so have to be eased into. Did you find this to be the case?

My Achilles is already feeling much better just a little over a week out, so I'm hoping it won't be one of those slow healers like I read about online.

Congrats on your HM. Sounds like you did very well given all the challenges you had leading up to it!

[OakLeaf]

I have heard that they take some getting used to, though, and can cause calf soreness at first so have to be eased into. Did you find this to be the case?


I didn't have any trouble, but I'd been wearing Lems (minimal shoes) for everything except running for at least a year before I got my first pair of Altras, so my ankles were already used to full flexion. I did start with shorter bouts for sure, but I just don't have the patience to run a quarter or a half a mile and then change shoes. :p It was more like two or three miles at a time, at first.

Glad you're starting to feel better.

[roo4]

I was sidelined by a persistant hamstring problem, but I've been doing short, slow runs on the rail trail. The weather is spectacular, the trees are gorgeous, and I wish I could be out there longer. I guess that is what dog walks are for.

[yellow]

Emily, eccentric heel drops (http://www.sportsinjuryclinic.net/rehabilitation-exercises/lower-leg-ankle-exercises/eccentric-heel-drop)have saved me from chronic Achilles issues more than once. I try to do them on a regular basis now. I have chronically tight calves from being a forefoot/toe runner that runs up mountains a lot, and this leads to a cranky Achilles every now and again.

Oak, half the battle (OK, maybe more than half) is just getting out there. Nice work.

I did my last race of the year over the weekend. Time to do something else now (let it snow!). This race was my first experience with a timed event. Originally I nuttily thought I might do 24 hours but actually got smart for once and opted for the 12 hour event. I took it pretty easy, didn't really have a goal (I went to do the race with a friend who is new to trail running and new to ultra running so I wasn't really there to race). Tiny, local event in Morristown, Tennessee. Great weather, great organization, super fun crowd, and pleasant rolling course. I ended up doing 59 miles in 12 hours. I had time for one more lap but just didn't feel like it. :p I'm pretty happy with the result considering I didn't even think or feel like I was racing. It's all about who shows up and how many show up. I won the whole shebang. I'm pretty sure that is the first and last time in my life that will happen. My friend did great--her longest run ever (and she is already talking about her next race in November). And I had a great visit to Tennessee and North Carolina. The weather was beautiful and the hard cider was tasty.

Come December I have to start thinking about running again since many of the race lotteries open on Jan 1. I'll just read about all of you running until then!

[OakLeaf]

For myself anyway, it's just as important to do the concentric (raise) phase one-legged and without hanging onto anything (fingertips for balance if needed) - that sets up good alignment in my feet and calves, that I don't get if I just get onto my tiptoes however and then try to do the lowers. YMMV.

Yellow, great work!!! Congratulations!

[emily_in_nc]

Emily, eccentric heel drops (http://www.sportsinjuryclinic.net/rehabilitation-exercises/lower-leg-ankle-exercises/eccentric-heel-drop)have saved me from chronic Achilles issues more than once. I try to do them on a regular basis now. I have chronically tight calves from being a forefoot/toe runner that runs up mountains a lot, and this leads to a cranky Achilles every now and again.

I've actually been doing these since I got injured. Google was my friend and I found this very site online! Thanks, though. They don't hurt at all and actually don't feel like I'm doing much of anything, but perhaps they are helping. We do a lot of toe raises and calf stretching in the 3x a week yoga practice I go to, tons of downward dogs (and I can always touch my heels to the floor, no problem), so I am not sure that tight calves is my issue. I think I was over-striding in my first attempt at speedwork. Coupled with the many, many stair climbs I have to do daily because of where we live, I think it was just too much.

Congratulations on your race. I can't even begin to fathom 59 miles. You are amazing!!!

[emily_in_nc]

I didn't have any trouble, but I'd been wearing Lems (minimal shoes) for everything except running for at least a year before I got my first pair of Altras, so my ankles were already used to full flexion.

I might be okay, then. I never wear anything with a heel (haven't for years) and live in flat flip-flops here. And in yoga, we do lots and lots of calf stretching. I am quite flexible there, no problem with downward dog or any of the other moves requiring full flexion.

I did a little research and saw that there are some shoes that have 4-6mm drop (my current shoes have 11mm, I also discovered), so something in the moderate range but not zero drop might be a good compromise when it's time to buy my next pair of running shoes. I have narrow feet so always have a bit of trouble finding shoes that work well for me. Current shoe is Asics GT-2000.

Thanks!

[OakLeaf]

I get a lot of benefit from focusing on the same foot placement cues that we get in yoga, while I'm running. Four corners of the feet (or three, whichever way you're used to - though for me, thinking four corners sets up better forefoot-to-hindfoot alignment rather than just letting the heel point however), suck in the arches, second toe straight ahead. It's not easy for me, trying to bring studio cueing to 90 spm, but I think that's a lot of what's helped me avoid and heal from injuries.

And when all else fails, kinesio tape in a simple wishbone pattern - I'll try to find a link to how I tape mine.

ETA - this (https://www.youtube.com/watch?v=M3nfTmAF81A) isn't exactly how I do mine, but pretty close. I would emphasize, keep the ankle in full flexion and in good alignment (not pronated or supinated) while applying it, zero stretch, and definitely round off the corners at the proximal ends too (closest to the knee), those are the ends that start coming off first.

[roo4]

Oakleaf, that sounds like a rough race, but a good attitude. A friend of mine once said that the joy and accomplishment of running races should be found in the training that leads up to the race. The race, then, becomes a surprise...hopefully a bonus on top of the training, sometimes great and sometimes not.

[OakLeaf]

Thanks! Hope your hammie heals up soon. Glad you're able to get out for a little, anyway.

[rocknrollgirl]

Just got in from the Tuesday long( ish) , easy run. Just 6.6 today on the rail trail as easy as I could keep it. My legs are pretty tired from this past w/e, so I just tried to let my mind drift away and keep on trudging. The weather was not too bad, a tad warmer than I like but no humidity and we were in the shade. My husband ran with me the whole time today, so the company was nice. Most days he warms up with me and then takes off at his own pace.

My stomach has been cranky on my after work runs, so I have been experimenting with taking a pre-run snack about an hour before. Today I wore my running pack and had water and a gel half way, and it seemed to work. At least for today. My lunch is at 10:15 am and we usually do not run until almost 4, so I think the extra crankiness is because it may be too empty.

I just got dinner in the oven ( stuffed peppers) so now it is just a matter of trying not to eat my show while I wait.

[emily_in_nc]

My lunch is at 10:15 am and we usually do not run until almost 4, so I think the extra crankiness is because it may be too empty.

I should say! I would be dying with that schedule. I have to have some sort of snack every few hours. I have pretty fast metabolism. If you had lunch at 12:15, six hours later would be dinner time (at least for many of us). Lunch at 10:15 is hard for me to imagine...what time do you eat breakfast? :D

[rocknrollgirl]

I should say! I would be dying with that schedule. I have to have some sort of snack every few hours. I have pretty fast metabolism. If you had lunch at 12:15, six hours later would be dinner time (at least for many of us). Lunch at 10:15 is hard for me to imagine...what time do you eat breakfast? :D

Emily,
I am up at 4:20 most mornings, work out or do an extra yoga practice until 5am. Breakfast is at 5. Lunch at 10:15. My schedule changes daily because I teach a lab science. But I usually have a small snack before lunch at school, and then something between lunch and the end of the day at 2:30. I try and front load if I can because eating anything before I run can cause issues. That is why I am experimenting with pre-run snacks. I have finally found something that will sit.

I too have to eat every few hours. I am a mess if my blood sugar drops. My work schedule really does not fit my body at all. ( she says 28 years later...)

So needless to say after the pm run, or cycle or yoga, I want my dinner:)

Signed,
hungry in NJ

And Yellow....my brain is still trying to process the 59 miles:)

[Crankin]

Ah, the life of a teacher.
It took me a few years to retrain my body not to want lunch at 11:08. The thing is, I still get up at 4:30- 5-ish a couple of days a week, and really, not later than 6 other days. However, I don't get to work until 9 or 10 and 2/3 days I work until 6 or 7. It's hard to go to bed at 9, when you get home at 7:30. And, it's wreaked havoc on my work out schedule. This is why I changed gyms, so I wasn't getting up for boot camp on the days I don't work. And no more after work rides. However, I do ride at 5 AM, which some think is crazy.

[BikeDutchess]

Where did I leave off? The Disneyland Half over Labor Day weekend was a blast! Cut 15 min off last year's time (remember I only just took up running last year, so there was a lot of room for improvement). Then I jetted off to visit my dad in the Netherlands for a week, and got a few short runs in there - love running below sea level! From there, things kind of went downhill. I felt puny after I got home (actually took a sick day which I haven't done in years), tried to get a long run in the weekend after I got back before I was fully recovered, but it felt horrible - no energy and my IT band started acting up. WTH? I hadn't had any IT band issues whatsoever for over a year, and that was the other leg. But I had Lake Powell coming, and was really looking forward to that one and didn't want to cancel since this was my girls' trip. I limited myself to a few short runs after that. As LP got closer, I tried to rest, foam roll, stretch and take ibuprofen with the hope I would at least finish & enjoy the race.

So race day comes around, and many, many things went right - I finally figured out the nutrition/hydration thing, the weather was fabulously cool, my clothing choices were right on, the course was gorgeous, didn't need a lot of cardio effort because it was a mostly gentle downhill course. What did not go well was my IT band - it started getting cranky around mile 4 and was absolutely furious by mile 10, when I had to concede and walk the rest of the way. If it had been a training run I would have bailed & called for a ride, and much sooner. But there was so much beautiful scenery to enjoy, and it was a fun crowd there in the back of the pack! I don't regret doing the race, but would love to do it again when I'm healthy. My knee still hurts, so I won't be running for a while. Planning on a lot of strength training this winter to build up hip and glute strength to try & address this thing.

But I can highly recommend the Lake Powell Half - fabulous race in a beautiful setting and well-organized. Only about 1300 participants this year - what a breath of fresh air after Disney (which had more than 20,000). Here's a peek at the photographer's video (https://vimeo.com/142944303).

[emily_in_nc]

Emily,
I am up at 4:20 most mornings, work out or do an extra yoga practice until 5am. Breakfast is at 5. Lunch at 10:15.

Ah, okay, that makes sense then. I am about two hours behind you on everything. :-D

[emily_in_nc]

But I can highly recommend the Lake Powell Half - fabulous race in a beautiful setting and well-organized. Only about 1300 participants this year - what a breath of fresh air after Disney (which had more than 20,000). Here's a peek at the photographer's video (https://vimeo.com/142944303).

OMG, this looks like an absolutely amazing place to run! I checked out the website and the course elevation, and I sure do like the gradual downhill-ness of it. Sorry you weren't totally healthy for it, but the scenery does look worth finishing since you were able to walk. Just lovely!

Hope you heal up quickly and thanks for the report!

[rocknrollgirl]

I was supposed to run today. I tried to run today, but my body said no....so I cut it short and walked it home. meh....sometimes it happens.

[OakLeaf]

Wow BikeDutchess, that looks spectacular. Hope your ITB heals up soon. Sounds like you've been getting plenty of excitement though!

RnR - yep, sometimes that happens. It would happen to me every day if I tried to get up at that hour of the morning! :eek: I definitely have to eat before a run, too, hope you figure out something that will sit right with your stomach.

[rocknrollgirl]

Wow BikeDutchess, that looks spectacular. Hope your ITB heals up soon. Sounds like you've been getting plenty of excitement though!

RnR - yep, sometimes that happens. It would happen to me every day if I tried to get up at that hour of the morning! :eek: I definitely have to eat before a run, too, hope you figure out something that will sit right with your stomach.

I am fine in the am, no matter what time I run. It is the after work run that kills me.

[emily_in_nc]

I'm very happy today. :) I was planning to do an official 5K today but injured myself (achilles or soleus, still not 100% sure), as I've mentioned above, right before I signed up so was not able to run for the past two weeks. :( Gradually the pain decreased to the point that the last few days I felt totally back to normal.

Now I wish I had signed up for the event after all since it was cheap (150 pesos or around $10), for a good cause, AND I would not have been DFL. :D I happened to catch the tail end of the run on my walk this morning, and there were a bunch of older local women walking with friends and chatting. They were walking slowly and just doing it for the cause or the fun of it, not to make any certain time.

The reason I am happy, though, is that I started out doing a walk this morning and was feeling so good that after a long warm-up, I tried jogging. I figured I'd go a quarter- or half-mile, but I was feeling so good (and no pain whatsoever in the achilles or calf) that I ended up running somewhere between 1 and 1.5 miles (did not have my GPS) out of my 3+ mile walk. I kept it to a slow jog and felt like I could have gone all day!

So I'll be easing back into it, but I am not going to do speedwork again for a looooong time, if ever, as that is how I injured myself. I'll just stick to my usual moderate pace and be very happy that I can do that.

[Catrin]

Sounds like it felt great Emily, glad to hear it!

[rocknrollgirl]

Well it sounds like everyone that is running is trudging right along. Emily, so glad you are feeling better.

We had a good trail run today. A bit warm for my taste and raining. My poor hubs. I wake him up at 6am on Sunday morning and prod him out of bed and into the rain, but he was great about it. We did the same trail combo as last week. The roots and bridges were a bit dodgy, but it was fun.

I had a massive blood sugar crash mountain biking yesterday. It has been happening a lot the past year, only when I mt bike. Last week I was able to push it back, but yesterday not so much. I was wrecked by the time we got home and my body temp had dropped to 94 degrees. YUK. So I was worried that I would not feel good running today, but aside from tired legs, I did just dandy.

Skipped my usual Sunday yoga. Ate a big post run breakfast, did a few hours of school work and then tool an hour nap. The dust bunnies will have to stay free range for a few more days.

[emily_in_nc]

Sorry to hear about the blood sugar crash, RnR. Sounds like you need more nutrition during and maybe before your rides, especially since you say it is happening often.

Glad the run went well, though. You are tougher than me, doing a trail run in the rain!

[rocknrollgirl]

Sorry to hear about the blood sugar crash, RnR. Sounds like you need more nutrition during and maybe before your rides, especially since you say it is happening often.

Glad the run went well, though. You are tougher than me, doing a trail run in the rain!

Easy peasy, warm rain.

[rocknrollgirl]

Skipped my short Thurs run again yesterday. It was really warm and gross. That is my story and I am sticking to it.

Tuesday however we opted for the trails instead of the rail trail. We did and out and back 5 miler. The out was sloggy. Blech. At the mid-point turn around I took a gel and about 5 mins into the return I felt like I was in a Red Bull commercial. Felt great. I was smiling, and feeling grateful to be out, and look how pretty the woods are, and no, no, I cannot take that call from the sponsors right now, I am on world record pace...step aside husband... ( just kidding, it is a joke between he and I ).

I do need to get the Thurs run squared away. We are in a long stretch at school and it has been a tough start to the year for me, I think that has something to do with my end of the week droop. But we are heading into a break next week. Time to recharge.

[emily_in_nc]

I walked and ran just a bit (1 to 1.5 miles, no GPS so I'm having to estimate) on Thursday morning, but my right side Achilles is feeling just a bit tender again, so no running for me tomorrow. It's not nearly as bad as before, stairs are fine, but when I pinch it gently, it feels tender, and I noticed it being a bit stiff at the beginning of yoga today. So it may be awhile yet before I can run more than a mile or so. We did a lot of stairs up and down to our third-floor room in the hotel we stayed at Mon-Wed, and they were rather steep, so I am hoping that's what has it tweaked again and not running.

[rocknrollgirl]

I got out for a good trail run yesterday, just under 7 miles. Solo run this week, my husband was mt biking with some of our riding buddies. Normally we ride on Sat and do our longer run on Sunday, but I have a saddle sore, for lack of a better term, and so I opted not to go ride. It also gives him an rare opportunity to go ride with a group of guys a not have to worry about how I am surviving. I know he is not comfortable with me being off in the woods by myself, but to his credit, he did not say a word.

It was SO beautiful yesterday morning. Crisp, like 27 degrees or so, and I was actually in the woods before sunrise, so I got to see it come up through the trees. I was going to take a picture, but that required taking my pack off. I did get a picture of steam rising off the lake when I was done. Very pretty.

I did pretty well, just ran my own pace, added on a mile. I got up and did a few easy miles on the road this morning to work out a few stiff corners, and I will head off to gooey yoga this morning to stretch.

[Crankin]

Nice picture, Rocknroll.
I am envious of everyone running. I so want to be a runner, at least on a moderate basis, but my body rebels. I even bought some nice trail running shoes, because I like it better than road running. But, even that hurts my hips and mildly affects my knees.

[yellow]

Beautiful, RnR. That is the perfect temperature. Fall running is so lovely.

I love running in the woods solo (well, here we don't really have woods; more like occasional groves of trees interspersed with rock outcrops and oak brush fields). I have no idea what hubs thinks about it. I feel safer out there than I do when running in urban areas.

This was from a run a couple of weeks ago (this area is now covered with snow). Happy fall! More pictures, ladies! Where do you run?

17837

[BikeDutchess]

Gorgeous running photos!

[rocknrollgirl]

Beautiful, RnR. That is the perfect temperature. Fall running is so lovely.

I love running in the woods solo (well, here we don't really have woods; more like occasional groves of trees interspersed with rock outcrops and oak brush fields). I have no idea what hubs thinks about it. I feel safer out there than I do when running in urban areas.

This was from a run a couple of weeks ago (this area is now covered with snow). Happy fall! More pictures, ladies! Where do you run?

17837

Yellow,
That is beautiful. Solo running in that country would cause heart palpitations around in this house. I understand my husband's concerns, there is a story behind it, so I do not let it bother me, as long as he does not try and stop me from going. Normally he is with me so it is not an issue. But we have talked about it, we acknowledge his concerns and I do my best to try and quell his concerns. Short of not going. He would not ask and I would not acquiesce. Well he might, but he knows I would still go:)

Remind me to tell you all the mountain lion story some time.....

[emily_in_nc]

Nice picture, Rocknroll.
I am envious of everyone running. I so want to be a runner, at least on a moderate basis, but my body rebels. I even bought some nice trail running shoes, because I like it better than road running. But, even that hurts my hips and mildly affects my knees.

I feel your pain. Every time I get to running on a regular basis, something seems to happen to thwart it. From a bad cold with cough to a broken toe to my current Achilles issue, sometimes it seems like it's just not meant to be. My knees and hips have been good, but my feet are giving me fits! I'm not giving up, though. I'm stubborn like that. :D

[emily_in_nc]

Absolutely gorgeous photos, RnR and Yellow. I would be happy to run in either of those settings! I'm running in a very different kind of place that looks like this:
17838

It's pretty, to be sure, but there's a lot of landmines (dog poop) from unleashed dogs running around, and it's hot and sticky. Last winter when we were here I ran mostly at the track, but there is NO shade there, and at least this MUT has quite a few areas of shade at the time I run (mornings).

[rocknrollgirl]

Absolutely gorgeous photos, RnR and Yellow. I would be happy to run in either of those settings! I'm running in a very different kind of place that looks like this:
17838

It's pretty, to be sure, but there's a lot of landmines (dog poop) from unleashed dogs running around, and it's hot and sticky. Last winter when we were here I ran mostly at the track, but there is NO shade there, and at least this MUT has quite a few areas of shade at the time I run (mornings).

Holy cow that looks hot. No shade at all.

[emily_in_nc]

Holy cow that looks hot. No shade at all.

Oh, I took this photo later in the day. I can't remember why because it's from last year -- probably doing a bike ride? When I run at around 7:30 am, there is a lot of shade because the sun is low in the sky. Also, on many parts of this path, there are buildings on the right side that provide shade.

That said, it is still very warm even with shade. It's usually in the upper 70s when I head out around 7:30 am, and the humidity is very high since it's highest in the morning. The humidity would be a little lower later, but there'd be less shade and more heat, so I continue running when I do.

[rocknrollgirl]

So I am off from school this week. I did a short run yesterday morning on the rail trail. My second favorite place to run if I cannot be in the woods. I kept it short and easy because we are signed up to race on Sunday, a 10k trail race with lots and lots of punchy, rooty climbs. My right calf is barking at me, so I ran a little and stop to stretch and ran a bit more and stretched. It was tough to baby it because I felt good otherwise and just wanted to go, go, go. Perhaps it is a blessing in disguise holding me back a bit for Sunday. I really hope it settles down before the race. I hate racing with a niggle.

[Catrin]

Good luck on Sunday and have fun!

[emily_in_nc]

That's a beautiful rail-trail, RnR. I hope your cranky calf will be happier during your race.

My Achilles is still not 100% but is a lot better than it was, so I am doing just a little running a couple of times a week after a long walking warm-up. Tuesday I ran close to 2 miles out of my 3-mile walk, so that was good. Not even wearing my GPS as I don't want to think about speed or anything. Just enjoying the cardio and taking it slowly.

[rocknrollgirl]

That's a beautiful rail-trail, RnR. I hope your cranky calf will be happier during your race.

My Achilles is still not 100% but is a lot better than it was, so I am doing just a little running a couple of times a week after a long walking warm-up. Tuesday I ran close to 2 miles out of my 3-mile walk, so that was good. Not even wearing my GPS as I don't want to think about speed or anything. Just enjoying the cardio and taking it slowly.

I just got in from testing the cranky calf waters and it seems to have calmed down. At least on flat roads. So if I behave and talk nicely to it I may just be good to go for Sunday. I am glad your achilles is feeling better.

[rocknrollgirl]

Survived my trail race today. It is a tough course. Punchy climbs and descents with lots of roots. It is a state park so they built stairs on lots of the steep climbs and I am not sure if that is better or worse for short legs. I was slower than last time I raced it, but I knew that would be the case. But I ran a solid race and none of my niggles bothered me. I did come home with a very sore instep on my right foot. Not during, started barking after. Not sure what that is about, but it feels like the meaty part of the foot so I am sure it is just trail weary.

I have not seen the full results yet, so I have no idea how I stacked up to the rest of the runners, not sure I care too much at the moment.

[emily_in_nc]

Yay, RnR, you did it! Hope the instep thing doesn't bother for long.

[rocknrollgirl]

Foot felt fine yesterday. So back to normal. My legs were a bit tired day after and my stomach is always a bit wonky day after. So all is normal. I am going to try and do a slow easy recovery run today. On to the next one!

[emily_in_nc]

Good, RnR!

I'm healed from my Achilles problem, I think. I haven't been using a GPS lately because I get too competitive with myself when I do, but I managed to run farther today than I have since I got injured -- maybe 2.5 miles? Plus a mile or so of walking. No pain. I'm making sure to take it slow and easy. I'll probably start using the GPS again Thursday if I don't have any after-effects from today.

[rocknrollgirl]

Good, RnR!

I'm healed from my Achilles problem, I think. I haven't been using a GPS lately because I get too competitive with myself when I do, but I managed to run farther today than I have since I got injured -- maybe 2.5 miles? Plus a mile or so of walking. No pain. I'm making sure to take it slow and easy. I'll probably start using the GPS again Thursday if I don't have any after-effects from today.

Em,
Glad to hear your Achilles is better. I hate having niggles. I got in a nice 4 mile recovery run yesterday. It was raining so I had the rail trail to myself. Only passes 2 other people. Legs felt ok, stomach was blechy, but that happens sometimes when I run in the afternoon. it will get better as the weather gets cooler. it was pretty sticky yesterday for running and I was over dressed.

[rocknrollgirl]

Finally got last Sunday's race results. I placed 5th out of 26 in my age group. Not too bad. If I had run the same time as three years ago, I would have been in second place. Something to work on for next year. I was a min/mile slower. I knew I would be. I was a trail running beast ( well as beastly as an old, slow middle of the packer can be) last time I did the race. Time to find that beast again:)

I got out for another easy, rainy 4 miler yesterday, feeling pretty good and recovered in spite of 2 really hard yoga classes this week. Ready for tomorrow's longish trail run. Ok...off to work I go, time to impart knowledge of noncyclic photophosphorylation to a herd of very smart teens.

[emily_in_nc]

That's really good RnR! And the fact that you raced faster before, I'm sure you can get that back!

I'm running about 1 min/mile slower now since my Achilles injury. Really taking it easy but just very glad to be running again. Yesterday I did wear the GPS, and out of my 3.5 mile total, I walked the first .75, then ran 2.5, then walked .25. Felt good! Just happy to be back at it and not even thinking about speed at all. :-)

[Crankin]

I actually ran a little today, and nothing is hurting! After yoga, everything (hip, SI, groin) felt good. My intent was to hike on the trail that you can access from my neighborhood. So, I changed my top, kept my capris on, but I did not change into my trail running shoes, just kept my regular shoes on. Got down my driveway, and the urge to run just "overtook" me. Ran down the hill, with a short walk break on the uphill), onto the flat part of the trail. Didn't want to get my nice shoes all mucked up, so I decided to run up to the point where I can hike up a very steep incline, back to the street. This is a trail that I have only gone up or down on, on snowshoes. It is not the same one I have described as being steep. It's even steeper! But, shorter. I ran up as long as I could, started hiking, and actually had to stop for a sec. for a breath. The place where it intersects with the other side, which I usually go up, is probably 20% grade. You can see the street, but it is still a steep climb to it. Just as I crested the top and stepped down onto the street, I was thinking of walking back to the house (it's downhill from here) when a guy on roller skis was coming up on me. I guess peer pressure made me run to my mailbox. Then I walked up my driveway.
No idea how far, I'd say about 2 miles, maybe 1.75. I'm letting myself believe going up that climb counts for more. Will stretch more, use heat on my SI and hope all is well tomorrow. I am going to a conference, so I will be sitting for 8 hours.

[emily_in_nc]

Good going, Crankin! I am sure that was some strenuous running, with the hills. I have an almost dead flat path to run on here, just a slight bit of grade. I like it, though, as I seem to be so injury-prone, and running hills, up or down, would seem to make injuries more likely. Hope you don't have any bad after-effects. Just don't do too much, too soon, since you haven't really been running. I have made this mistake before. I am trying to avoid yet another injury by not doing that again!

[Crankin]

I don't see a lot of running in my future. But, I often find myself running in the shoulder seasons of fall and spring.
Woke up this morning with my right SI screaming, but this happens quite a bit. I didn't sleep well last night, but got up and did 20 minutes on the treadmill. Combination of walking, hill walking, and running. I did all of my stretching and foam rolling; now at the conference, and I am stiffening up. It's boring, too.

[rocknrollgirl]

Good Job Crankin!! Sounds like an awesome trail. Sorry about the screaming SI joint. Mine gets cranky sometimes too so I sympathize.

We our longish trail run this morning, just under 8 miles, 90 mins, all single track, mix of hills and twisties. I felt pretty good considering my legs were tired from racing last w/e and from yoga this week. I am working on my nutrition so I took a gel at 35 mins and half a honey stinger waffle 30 mins later. Both sat well. So I consider that to be a win. My stomach is the worst.

I was pretty pumped when I got home. Got cleaned up, ate, did some chores and then we headed out to shop at REI and Trader Joe's. At about 2:15 pm in REI it was like somebody flipped a switch. I looked at Chris my husband and said, I am going down like a stone. I got SO sleepy. So we wrapped it up and drove on home. Now I am ready for a glass of wine and some dinner. And the couch:)

[emily_in_nc]

Sounds like a great trail run, RnR. I know that feeling of suddenly just being dead tired. Shopping does it to me, especially after physical exertion. I hope you get some good rest and maybe take a day off to recover tomorrow?

[rocknrollgirl]

Sounds like a great trail run, RnR. I know that feeling of suddenly just being dead tired. Shopping does it to me, especially after physical exertion. I hope you get some good rest and maybe take a day off to recover tomorrow?

I just did a 30 min recovery spin on the trainer and I am going to an easy yoga class at 10:30, so all easy active recovery today.

[emily_in_nc]

I miss the Sunday restorative yoga practice I used to go to in Belize from time to time. On a rainy day like today, that would be perfect. Our studio does not have weekend practices. :(

[emily_in_nc]

Finally, my first three-mile continuous run since my Achilles strain. Taking it slow and easy to avoid stressing the Achilles (10:54 pace) but felt good. It was a beautiful morning, the first nice one we've had in awhile -- it's been rainy and gloomy for days and days.

[rocknrollgirl]

Hi guys!
Got in 2 solid runs so far this week. Tues and Thurs. Both days I had a window of time after about 30 mins where I felt absolutely fantastic. Could be that it is cooling off a bit, could be that I took it really easy with yoga the days in between. Not sure, but I will take it! Tomorrow is my lonish trail run. Looks nice and cool so I am excited to go.

I think I am going to back my yoga down a notch while I am increasing my running for my race in May. That may mean practicing at home during the week and only taking a group class on w/e for a few months.

I love my studio, but as you well know, that class is at the whim of the instructor. For example last week I went to an All Levels cool class. Normally challenging but doable. Well the instructor made it "all about balance day." The whole class was lunging, no hands, standing on one leg, lots of warrior III. So not anything I can't handle, but not the best for letting your legs recover between running workouts. My legs were so tired after.

Home practice will allow me more control over time and difficulty. Just for a few months.

[emily_in_nc]

I struggle with this too, RnR. Since I'm not racing, I'm hanging in there, but the yoga practice I go to is pretty exhausting on the legs, so with running, I am not sure if the two mesh all that well. Normally I go to yoga MWF and run TuTh and sometimes Saturday before I volunteer at the dog rescue place. I only ride my bike on Saturday, short to the dog rescue, and longer on Sunday, because of the traffic and very limited routes. I have a feeling my running would be better without yoga, and I even wonder if my Achilles problem is due to yoga and not running, which I originally thought. It is still tender, and I occasionally feel a twinge in yoga but not while running.

So, I'm not sure what to do. Since it's so much cheaper to pay by the month for yoga, I hate to go less, and it is so good for my flexibility, especially my back and hips that really need it, as well as upper body strength, which I also really need.

I guess for now I'll just keep on keeping on and see how things go over time.

Glad you're having some good runs! I finally ran a continuous 5K (unofficial) plus walked another couple of miles yesterday, and it was tough mostly because of the heat and humidity. We are having summer-like weather right now and just waiting for the next Norte to bring it down a bit. I also ended up with a blister on my toe...ugh. I wore toe socks, so that must have been the problem since I haven't been wearing those. It's always something!

[rocknrollgirl]

Just got in from my "long" trail run. We did just under 8 miles. Same as last week. We were joined by a friend for the first half. He is going through a bitter divorce, so he ran behind me and I just let him talk it out. I did not add much to the conversation except and an occasional snot rocket and a reminder that he did not ask for what he is going through.

Second half was a bit brisker pace, just focusing on pacing and nutrition, and not shuffling my feet when I get tired. That is a recipe for disaster.

So a solid training run. I need some more food and a good stretch before I start to wrangle the dust bunnies.

[emily_in_nc]

Good going, RnR! I would love to be able to run 8 miles someday. But not in this climate!

It was another sultry morning -- we are having summer in November here. I managed 2.5 miles of running, which was fine, because I don't have much time on Saturday morning. After my run, I have just enough time for a quick shower (today a sponge bath b/c our water was out!), breakfast, change into bike clothes, and ride up to the dog rescue, where I volunteer on Saturday mornings. Was glad to find that the toe blister didn't bother me, nor anything else other than the humidity -- gak! :eek:

[rocknrollgirl]

Got in a great 5 miler yesterday. Legs are feeling more recovered since I have backed off yoga. That being said my husband's separated shoulder has healed enough to resume mt biking so that will now get added into the mix. So I will just have to keep on eye on my weekends.

[emily_in_nc]

Sounds good RnR!

We had a "cold" (make that cool and blustery, for here) front come through, and yesterday it had just stopped raining when I got out for my morning run -- 5K miles at a gentle pace. It sure was easier with clouds and cooler temps! Tomorrow looks like more of the same, though we may see some sun; we'll see. I plan to get out for my own personal "turkey trot" before feasting later in the day. :D

[rocknrollgirl]

Oh what I would not do for a "cool front". It is so ridiculously warm here right now. Probably 25 degrees above normal. It is just not right. Blech. Anyway. We got in 8.5 on the trails today. My legs were tired from mt biking on Thursday so the entire 1:35 mins was an exercise in separating mind and body. I was pretty shot by the end.

About an hour after we were home, showed and fed, we both realized that if we did not get up and move, the couch would suck us in. So we went out and ran errands for a few hours. I am sure my legs will be tired tomorrow.

[emily_in_nc]

Oh what I would not do for a "cool front". It is so ridiculously warm here right now. Probably 25 degrees above normal. It is just not right. Blech.

Somehow I doubt you'd be very impressed by our cool front. The main thing it did for us is bring the dewpoint down from 79-80F to 69-70F. The temps are somewhat lower too, but still 70 to low 80s, but the lower humidity makes it feel so much better. Hope your temps will cool down soon!

I did 3.5 miles running (plus more walking) on Thanksgiving and 2.25 miles running (a little faster) plus more walking today. I am pressed for time on Saturday mornings so have to keep it short, so sped it up a bit and didn't seem to have any issues with my Achilles. Happy about that. I am definitely enjoying being back to the running 3x a week, but next week we're traveling, so I'll only get in one run (Tuesday).

Congrats on your 8.5, RnR; that's great!

[rocknrollgirl]

Thanks Emily, and good job to you. It sounds like it is coming along. Running takes patience. Slow and steady you go.

I was going to do a 30 min recovery run this morning, but it is raining and since I don't "have to" why get wet? So I think I will eat, grade some papers and go to yoga in a few hours.

[rocknrollgirl]

I got in three solid runs this week. Monday and Thursday 5 each on the rail trail and yesterday we did an hour trail run, but hard. We had just done 3 weekends of building on the long trail run, so we decided a step down week was probably in order. My foot that I had surgery on last year is barking at me. I feel like it is fighting the orthotic in the shoe. I have an appt with the doc that did the surgery on Wed. It would make sense, the device was made pre-surgery to help correct the problem I had surgery for. It is not the same foot.

[rocknrollgirl]

I went to the foot surgeon yesterday. I always bring all of my current running shoes with me, so I had a 3 pair of shoes dragging along. I called the collection, the old ones, the wrong ones and my trail runners. he is a HUGE doc for all of the big runners in the area. Olympic athletes, professional athletes, the whole deal. So everyone is always dragging theirs shoes with them.

I pulled them all out, he takes one look at my current shoes and says....What the heck you doing in those? That is WAY too much shoes for you. No wonder your orthotics hurt.

So the good news is my foot is fine. The bad news is I need to ditch my current shoes and go back to my Brooks Ghosts. Lucky for me I found a pair on sale last night. He is also making me another pair of orthotics, so bad news that I had to shell out big bucks for those. He is out of network so I have to pay up front and then fight like crazy to get money back.

Even my surgery, I had to pay a huge chunk up front, and then BCBS deemed it medically unnecessary and we are still fighting to get money back.

But if that is the worst of it, fine. Merry Christmas to me, new orthotics. And I did not resign up for yoga, so that balances out.

[yellow]

RnR, I hate it when a pair of shoes just doesn't work out. I usually turn them into garden shoes. I have many pairs of garden shoes:p

I have not run a step since the 12 hour in mid-October. I have a wee problem that I decided I would just let mellow by taking a break from running. I just started doing some longer (30-minute) walks this week and once I can do these without pain then I will start to run/walk again. It's ski season so once we have a consistent base for skating, I suspect that will take up the bulk of my exercise time. I also got some new backcountry ski gear this year (Merry Christmas to me!) and hope to try out SkiMo. Lots to keep me occupied.

I did sign up for one race next year (in June) but that might be it. I am considering some big life changes and might not have the time and energy to train like normal. Still working through it all.

[emily_in_nc]

We just got back from a week-long trip, so today I did my first run in just over a week. Nice little 5K. Temps are a little cooler now, so that makes running more pleasant; plus it was overcast (yay!) Was sad to see when I finished that my left shoe has sprung a hole in the mesh above my middle toe area. These shoes (Asics) are only four months old, and I don't run that much, so I think they should be more robust than this for $125. Sigh.... :(

When we get back to the states, whenever that happens to be (spring or summer), I need to look for a different style that won't spring a hole in the top. My last pair of Vasque trail runners did this in both shoes rather quickly (6 months or so, can't recall), but at least those were a discontinued model I'd purchased on Ebay, so I hadn't invested quite as much.

Glad your foot is okay after all, RnR, but bummer on the pricey orthotics!

[rocknrollgirl]

RnR, I hate it when a pair of shoes just doesn't work out. I usually turn them into garden shoes. I have many pairs of garden shoes:p

I have not run a step since the 12 hour in mid-October. I have a wee problem that I decided I would just let mellow by taking a break from running. I just started doing some longer (30-minute) walks this week and once I can do these without pain then I will start to run/walk again. It's ski season so once we have a consistent base for skating, I suspect that will take up the bulk of my exercise time. I also got some new backcountry ski gear this year (Merry Christmas to me!) and hope to try out SkiMo. Lots to keep me occupied.

I did sign up for one race next year (in June) but that might be it. I am considering some big life changes and might not have the time and energy to train like normal. Still working through it all.

I would love to do skimo. When we retire in a few years, it will be to the mountains and it is the first thing on my list of cool new sports. I am a good downhill skier and a pretty good xc skier, and I like to go fast, so chug up and fly down sounds perfect to me.

[rocknrollgirl]

Got in a 9 mile trail run today. We ran our usual route in reverse, which is harder. My foot felt good, which is a relief. My new road shoes are coming on Monday. I kept looking down at my garmin today today and saying to myself, self, this is too fast for your long run, but once I settled into the pace I was stuck there. Oh well. I guess misbehaving for one long run will not sink the ship.

So all in all a good day.

[emily_in_nc]

Nice job, RnR! Glad you had a good run, and since you've been doing 6-8 mile trail runs, I doubt you'll suffer any ill effects.

I missed my run this morning. This is the morning I'm pressed for time since I volunteer at the dog rescue at 9 am. This morning I had a sick dog myself -- lots of poop clean-up was involved (thank the gods for tile floors!) I'm also a bit off on time as we had to "spring forward" an hour after being in another part of Mexico last week, so I am having a harder time getting up in the morning.

Perhaps it is just as well -- I am very sore from yoga yesterday after over a week off because of our trip, so I am not sure I would have had the best run anyway.

[rocknrollgirl]

Well, my new shoes came Monday. I ran in them yesterday. Much better. I have one tiny sore area on th outside of my foot still, but I no longer feel like my shoe and orthotic are fighting it out. So a nice post work 5 miler to start the ball rolling in my new Brooks.

[emily_in_nc]

Ran + a little walking 3.35 miles total yesterday. SUPER humid, hot and sweaty morning. Just not fun. I am ready for our next Norte, as I really struggled with this one. I believe we're supposed to get the next cool front Friday, which means one more sweatfest for tomorrow morning's run.