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I took you guys' advice. I was feeling almost there this morning, and programmed the workout into my watch - which polls heart rate variability, one measure of recovery, for the first few minutes, and it said I was OK to go - but after two miles of warm-up I still felt kind of borderline, so I bailed on the workout and just did 14 easy. Thanks for helping me feel like it was the right decision. :)
14 miles is EASY!?!?! LOL, guess you can tell I'm not a runner ;-)
14 miles at easy pace is WAY easy when the prescribed workout was for seven of them to be three 2-mile threshold pace repeats, plus one more single mile at threshold pace.
Distance doesn't make someone a runner or not a runner, either. I wonder if Usain Bolt has ever run 14 miles at a time, in his life. :)
Good. Stay on the path...you know your body better than anyone.
The PT wants me to try and run up a hill this weekend. Hmmm.....
14 miles easy???
Does not compute for me. But good, glad it worked for you, Oak! I will be happy if I can say "3 miles easy" one day. Right now it's still 3 miles, hard. ;-)
I figured it was something like that, I'm just amazed at the idea of actually running that far... :-)
There have been times when I've been amazed at BIKING that far :-)Quote:
Originally Posted by Catrin
OK, so updates from the world of my glutes.....
Went to PT Wed. and it seems all traces of my "bad behavior" from over the weekend are forgiven. The PT said a few more days of walking around pain free and he will cut me loose. It makes sense because I feel like I have maxed out with it. I can do everything he is giving me at home at this point. I think lots and lots of one legged stability stuff and lots and lots of lunges are in my future.
I can continue with the ART and Graston and just do the rehab at home. Speaking of Graston, the chiro did it on my hip on Monday and ouchy, so I asked her to wait to do it again lest I end up with a gigantic bruise.
So I did a flat 5 miles on the rail trail last night, aside from VERY sore glutes, everything felt fine. I am going to try some flatish trail again tomorrow. They want me to try and run a hill or two to see where I am. I have a route planned that has some incline and one small hill. I will let you know how i make out.
Fingers crossed....
Good luck, RnR. Sounds like you are coming along!
I rode MWF this week, ran on Tues., and plan my next run for Sunday. Thurs. and tomorrow are long walks (utilitarian).
Update from yesterday's trail run.
Things went great. I avoided all of the big hills and got in 6.5 miles. Took it nice and slow. I let myself slow down, probably a minute per mile slower than normal and just relax and run. I kept waiting for my glute to start hurting, but it never came. Feels fine this morning. I just got done doing all of my PT exercises and lifting. So mayyyyyyyyyyyyyybe, I am rounding the corner and if I stay patient and smart I will toe the line for my intended distance on May 1st.
PATIENCE......
Yay RnR!! So glad things are looking up for you. Fingers crossed.
Friday morning I was feeling nice and rested from my easy week. Then the chiropractor got into everything with his Graston tools and thumbs and yikes I'm still sore. No bruising at all, which surprised me, but my transversus abdominis and hip rotators feel like a week's worth of planks. Lots of work on the feet and lower legs too, which aren't very sore, but I really notice the difference in mobility.
Marathon pace run today, which is the workout I'm the most comfortable with ... laundry hung, drag self out ...
Quote:
Originally Posted by OakLeaf
I feel better after the Graston too. Although I did skip my appt on Friday afternoon because I wanted to be as fresh and unbruised as possible going into yesterday's run. I will ask her to hit my hip again tomorrow. AND, I get to have a massage tomorrow too.
Have a good run today Oak!
Glad the Active Release and Graston is working for both of you! I generally can't handle Graston - it tends to inflame my arthritis too much but it's good to find out what works for you.
Rooting for both of you and have fun running!
YAY, RnR! Very happy for you. :)
I ran 3 miles this morning on a lovely day. For some reason I was about 30 sec. slower on each mile than on Tuesday; not sure why. But I felt decent and nothing hurt, so I guess that's a successful run. It really never gets any easier, though, but I've only been managing to run 2x a week lately, so that probably has a lot to do with it! Guess I'll just keep on truckin'.
Quote:
Originally Posted by emily_in_nc
I can only speak from my own experience, but it did not get easier for me until I was able to string together long periods of consistent running 3 days a week. And still there are days that just feel hard. It will come, keep trudging along.
I'd say my experience is the same. Not only as far as frequency, but in terms of percentage of total mileage - I'm never not tired at the end of a run that's more than around 30% of my weekly mileage - and I never get the feeling of active recovery, when I'm fresher after the run than before, unless I've gone less than 15%. That's true for me no matter what my weekly mileage might be at any particular time.
Got it done yesterday - and had kind of a funny experience. Three or four miles into my warm-up I passed a guy doing a run-walk, and after we both stopped for water at a little park, we chatted for a little bit before I re-passed him. I usually run later in the day than most of the local marathoners, so while I'll see them at shorter local races, I don't often see them on the road. This guy, turns out, is an ultra-runner, just a couple of weeks off a trail 50K, out for a shake-out run. We chatted for a little and I went on. Then about five miles later, not long after I'd started my race pace segment, we passed each other in opposite directions on a boardwalk. Six or seven miles after that, we rounded the same corner in different directions. It cracked us both up.
Thanks for the feedback. I was starting to feel better running when I was managing to get 3 runs a week in consistently in Mexico. But that hasn't happened for a long time for various reasons, so I am not surprised that the same meager distance seems harder (and I'm slower) than in the past. Just gotta keep plugging away! On the plus side, my riding is going better since I am doing more of it. Been getting in two or three 30-35 mile rides weekly, and that fitness seems to come back pretty fast for me (vs. running, which has always been much more difficult for me).
I just pulled the trigger on my plane tickets. Sh*t just got real. :eek:
It was extra hot today and crazy windy, so I was really glad that my workout today was shorter intervals that I could do on a pretty sheltered street. Did a circuit of the bridges for my warm-up and got my face sandblasted! I get tomorrow off, then Friday should bring me to my first 50-mile week of this cycle, always a milestone for me. Not a lot of mileage for marathon training, but it's what I can handle. I'll blame it on my age. :cool:
Where are you staying this year?
I'll PM you.
Got it..
Ok...hmmm....catch up time.
Monday I did a slog, I mean an easy run and then went to PT where they had NO sympathy that I had done all my exercises at home the day before. After PT I had a massage at the clinic. The massage therapist was excellent, but took no prisoners, and got into my glute with her elbow. So Tuesday it was a bit sore.
Wed I was back for my final round of PT which went well, and had chiro after. The chiro was super aggressive in her stretching of the injured glute and it was a bit sore yesterday. And not in a good way. That dissipated during the day and I was able to run after work, but I could feel a little tug on the inclines. Dand it.
So now I am ready for everyone to BACK OFF MY GLUTE and take my PT matters into my own hands. I am taking a full rest day today and will try my trail run tomorrow. Hopefully they have not reawakened the beast and all will go well.
I think between PT at home and the foam roller and less aggressive ART, I will continue to get better.
Oooh, elbow to the glute, RnR, I cannot imagine! :eek: That does sound aggressive!
Finally had a good run today. First time I've made it for the full 5K distance with no walking (after a walking warmup), and my time was faster than it's been in awhile (since Mexico) as well. I think the weather helped as it was cool (upper 50s), breezy, sunny, with low humidity. Helped my mood and seemed to help my running as well, or maybe I've finally done enough runs lately to start feeling a bit better. Yay!
That is great, Emily!
i got out for my first run/walk yesterday in at least 3 months. It was a gorgeous, sunny 60 degrees! So good to be outside. If only the nice weather would stick around.
Seven miles on the trails this morning. No issues. I could have kept going, but I am trying to be smart about increasing my distance post injury.
I was a bit concerned after the chrio on Wed. But I did not have any issues. Stayed off the big hills again and took it really easy, which is hard. It feels better mentally to run hard and push. I was going to add another 1/2 mile on next week, but my husband thinks that it might be wiser to hold steady at 7 miles next week and try a few of the smaller hills. Makes sense. Same distance but a bit harder.
I forgot this funny moment from this morning. I stopped at about 45 mins to grab a gel and I got my gloves off andd got it open. Got the whole thing in my mouth and went to wash it down....hose on my hydration bladder is frozen solid. It was 18 degrees out. I should have blown any excess water back into the bladder before I started and I forgot, So now I am gagging down a gel with no water. My hubbie had a hand held, but he had already moved off and was too far down the trail to call back.YUK. I finally gave up and stuffed as much of the hose down the front of my shirt as possible, hoping that middle aged thermonuclear body heat would defrost it. It took about 15 mins, but it finally warmed up enough to get a drink.
Noe to self.....get the water out of the hose!
Oh brrr/yuk/brrr. Glad you're feeling better and getting back to strength!
First 20-miler of the cycle yesterday, and the whole thing felt like a slog. Not exactly sure why. It was a beautiful day, not too hot, not much wind, but I started off sore from yoga and bodywork (elbows everywhere! You get an elbow, and *you* get an elbow... !) and just never loosened up. By the end of it my biomechanics had completely fallen apart. Bleh. Got it done, I'm not excessively sore today, though it feels like I'm having a little bit of kneecap tracking issue.
Funniest thing I saw yesterday was some people teaching their little dog to skateboard. "Push push push" (walk with one paw on the back of the board) then "hop on" for a little ride. :D
VBC, yay! Welcome back to the roads, hope the weather stays amenable for you!
Seriously, what is with the elbows lately.Everyone needs to keep their elbows to themselves and out of my glute. I am going to kinda put my foot down today and speak up if we start heading in an overstretch direction.Quote:
Originally Posted by OakLeaf
Sorry you had a slog. I hate when that happens and I am sure I have a few in my not too distant future.
Naw, I need the elbows. Whenever I see a new massage therapist I tell them to bring a pair of pliers and a sledgehammer, it's really not far from the truth.
Hope we're ALL finished with slogs for a good long while.
Just got in from trail running, did just under 9 miles. Felt good the entire time except for a hot spot on the bottom of my one foot. I had my old orthotics in and my feet got wet. Even though I had wool on, it may have just been a bad combo. I took some nice pics, I will post a few. The sign made me laugh this morning, I just muttered no kidding as I was hitting the bridge in question
Beautiful photos RnR. Reminds me of the wooded area where we used to live when it would snow. Great job on the 9-miler!
My runs are coming around. I'm back to doing a few unofficial 5Ks per week, no more stopping to walk, and my speed is coming back. Just getting my time under 10 minutes/mile again and feeling better. Temps have been perfect (for me) for running, which means 60s at the time I go. It's supposed to be warming WAY up this coming week, though, so I will have to get out much earlier on the days I run.
Glad your running is going well!!
I've really been struggling with the threshold-pace workouts. Some days it's been because it's been extra hot on those days, and those are the workouts that bring me closest to overheating - long segments at a high heart rate. But having to bail on those means that I'm not in the shape I should be for the days when it's cooler. Hope it doesn't mean anything ominous for race day. Marathon pace workouts have been going well. Sunday was a 14 mile race pace segment plus warm-up and cool-down, I hit all my numbers, hardly had to stop at all to cross the street, and never hit the drawbridge when it was up. Yesterday's T-pace workout, not so much. Bleh. Just have to keep the M pace workouts in my head as evidence that I *can* do it.
Good going, Oak! It's definitely been a lot warmer lately. This morning I did my run at 8 am (early for me) to avoid the worst of the heat. It helps that my runs, including warm up/cool down walking and stretching, take less than an hour start to finish. I know you're doing super long runs, and that is difficult in the heat/humidity/sunshine.
Quote:
Originally Posted by emily_in_nc
We are suffering here as well. It went from 19 degrees last Saturday to 73 yesterday afternoon. No time to acclimate. The trees are blooming about 6 weeks early so the allergies have started as well. Not pleasant at all. I really, really hope it is not hot on race day.
When I rode on Wednesday, it was 77 at the end. I was wiped out. It was a fast ride for the beginning of the season, but, I get a certain horrible feeling from heat exhaustion, that can happen when it's not even that hot. I need lots of time to acclimate. The one 5K I ran was in 98 degree temperatures. No wonder my time of 34 minutes sucked.
34 minutes is an extremely respectable time in 98 degrees! Yikes :eek: !
So this was a week of testing out my recovery. Tuesday we did a short trail run, but ran all of the hills I have been avoiding. No issues. Today we ran long and added in all of the hills I have been avoiding, no issues. A hair over nine miles on the trail and no problems with my glute or hamstring. And I went into the run very fatigued from lifting this week. I am starting to realize that it may not have been caused by running hills, but by a combination of running hills, and doing my long runs too fast. I think all of the hard work the past 7 weeks is paying off, and my legs and glutes feel strong. So maaaaaaaaaaybe, just maybe I will come out on the other side of this injury stronger.
RnR, that's great! Keep getting stronger. :)
It's been another up and down week for me. A lot of figurative running around last week left me tired. And with the bodywork from last week and the week before, I'm getting to the point of some major breakthroughs on some very old injuries and imbalances, like stuff that goes back to high school. Which on one level is spectacularly great, but on the other hand is changing my biomechanics in ways that aren't necessarily the best thing to do five weeks out from a race. :rolleyes: Came time for Sunday's T-pace workout on another very hot day, and I just didn't have it in me. I dawdled and procrastinated away the morning, thought I might just modify the pace a bit, but stupid Garmin Connect was down and my watch doesn't let me edit workouts on the watch itself. As I told my DH, it wasn't that I was really feeling terribly beat up, it was just, if I could go another day without someone (including myself) beating me up, that would be great. So, I just did the mileage at an easy pace, and even that kind of beat me up.
Monday I took completely off. Normally I'd bike to yoga early-early and do a little recovery run before class. But between the time change and some worrisome soreness in one Achilles tendon, I just took a rest day. Drove down to the wildlife refuge to check on the bald eagles' nest and see what else we could see.
Today was even hotter, and my scheduled workout was intervals ... and it went fine. Hit all my numbers, and I don't feel excessively spent now, even with the heat. One thing I did, that I've been doing on most interval days, is to do my warm-up, then come back home for a quick ice water and a gel, then go back out to do my intervals on the MUP just across the road. Today I also set out an ice-cold wet towel in my little cooler. I'm pretty sure that's what let me complete the intervals successfully. Yay.
The only weird thing now is that my right ankle, the one that the Achilles isn't bothering me, is just sore. I'm pretty sure what's going on is that at least some of the ankle immobility I've had, actually comes from the hip and thoracolumbar restrictions that we've been working on. So all of a sudden my ankle is moving in ways that my muscles aren't used to supporting ... that's the ankle I sprained several times years ago, though it's been very stable for at least the past 10 years. Going to be keeping an eye on it and having some targeted conversations with the LMT. And definitely keeping on with the single leg raise/lower and balancing work that I've been diligent about *after* my Achilles started bothering me. Sigh.
Ugh. My ankle is still sore. I'm pretty sure it's "only" iffy ligaments, but I made the mistake of asking Dr Google, and now I'm worried that it might be the talus cartilage. I was planning on getting a little jog in this morning to make up for skipping Monday, but wound up deciding it was probably a bad idea. The really frustrating thing is that everything else feels really good and I'm jonesing for a run. I put a brace on it to do the vacuuming and laundry this morning and it didn't get any worse, so at least that's something.