Moving right along January 3rd-9th

[skhill]

I did my first ever treadmill run this morning. It wasn't all that bad, really, but I was kinda glad when my 30 min were up and I had to let the guy who was waiting have his turn. I was suprised to find it easier to run straight and steady when I cranked up the speed to something faster than what I normally run outside.


Driving somewhere to get some exercise, though-- how decadent!

[Jolt]

I did feel some fatigue in my upper quad, just to the inside of my hip, and near the crease of my leg. Is this my TFL muscle that I'm feeling, and could this be the cause of my ITBS? Perhaps this means I'm overusing the TFL and not using the glutes enough....

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

[Jolt]

Driving somewhere to get some exercise, though-- how decadent!

I know, isn't it ridiculous when you think about it?

[limewave]

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

I saw a lot of "barefoot" runners at our New Year's day race. It was about 20 degrees out, lots of snow and ice. They were wearing what looked like could be seal skin toe socks.

I think these were it:
http://www.barefootrunner.com/2009/0...ngers-classic/

[Becky]

That does sound like you're describing the TFL, and your hypothesis about overusing it/underusing the glutes is probably right on. For running outside when it's cold, I'd suggest very minimal shoes to replicate as best as possible the barefoot running form. Not quite the same as actually being barefoot, but still helps.

Glad to hear that I'm on the right track I'm working on strengthening my glutes, but i'm not sure what I should be doing while running to ensure that I'm using "enough" glute. Any suggestions?

I've been wearing race flats lately and, while they're definitely not barefoot, they allow me more sensation of my foot strike than anything else I've tried thus far.

I put my name on a VFF KSO waiting list at my LRS today I am soooooooooo excited to get those shoes!

[Jolt]

Glad to hear that I'm on the right track I'm working on strengthening my glutes, but i'm not sure what I should be doing while running to ensure that I'm using "enough" glute. Any suggestions?

I've been wearing race flats lately and, while they're definitely not barefoot, they allow me more sensation of my foot strike than anything else I've tried thus far.

I put my name on a VFF KSO waiting list at my LRS today I am soooooooooo excited to get those shoes!

I wish I could be more helpful with specific form tips, but here are some general ones at least: forefoot or midfoot should land just before heel (to absorb shock and allow the springiness of your calf muscles to contribute to propulsion), foot should land under rather than in front of the body, and you should feel the work coming mainly from your hips rather than feeling it in your quads/hamstrings. Also, make sure you're not leaning back--you should be upright or leaning slightly forward (but not too far or you'll end up using more quads than you should). Your cadence should be about 180 steps/minute. As far as the racing flats, those are probably a decent choice if they don't have any elevated heel. I've been running in Teva Proton water shoes for the cold weather and they work pretty well (I still don't like them as much as the VFFs, but it's too cold for those right now) and have the added advantage of being compatible with Stabilicers Sport for slippery conditions.

[Karma007]

Oh you guys are good....I love the frozen eyelash pics! Dog and I went out and decided to try some new territory. I was feeling stiff, and the fog makes my joints scream, so it was 50-50 walk run. We meant to go 3-4 miles. 4 1/2 miles later we headed in to breakfast. A good start to the day!

[katluvr]

Hi all!
Been away from the computer (meaning I was NOT at work).
So instead of posting in last week's and this week, I'll summarize what I have (or have not) done.

So I was supposed to run 7 miles w/ hills on New Years Day. Well, even though I celebrated REALLY early on New Years Eve...seems I over did the bubbly (w/ no food in the tummy) and was not feeling the best on New Years Day. So I decided to move that run to this week and do my long run on Sat. instead of the usual Sunday.
So as you are all freezing your butts off (including other body parts) we down here in Florida are experience a bit more winter that we like!
Anyway Sat. was better that Sunday, so good thing I headed out for my 20 miler that day.
It was 40- 50's but sunny. (Alright to some of you that is downright balmy!) I quickly shed my outer layer. I knew I was feeling a bit "overwhelmed" by the 20. I knew I did 18 the previous week, but something about 20. So I kept my pace down. I knew I was slower, but kept plugging along. It was that darn mile 14 that bogged me down. So I started to "scheduled" run/walk. (4:30 run/30 sec walk). Problem is that never has worked for me. I struggled to mile 16 and then took a long stretch (off the watch). I was determined to finish. My calves were cramping (I think I never really had that before). But then I did my run a mile then walk ratio. That is what works. So I got into a grove (slow as it was) and finished. Finished in 3:48 (so about a 11:30 min mile.) Goal was to do it in under 4 hours. So I did that. I have this weekend of lower mileage (1/2 marathon w/ a friend at a much slower pace), then I'll tackle my 22 miler the following weekend. Oh and I have decided I need to add my endolytes (sp?)and maybe even some accelerade. I do that when I bike and I think at these distances I need more "stuff". Oh the other thing that kept me going is I ran the 20 mile loop I normally bike. So the distance that many of my friends can't imagine biking is the distance I ran! So I did pretty darn good.
Yesterday I did my hill run. ONly 6.5 miles and repeated the bridge 6 times. I was slow, but it was a challenge. It also got colder as I ran. I mean it is downright cold here. (Yeah, I know).
I am scheduled for 5 miles tomorrow. But just started the new job and hours a bit different and less flexible. So it is either a dark and very cold AM run, or a dark and very cold PM run. Wish I had that gym membership now! I may even "pay for a day" at my old gym just for a chance at the treadmill!

Urlea...I thought of you this weekend, I think it was Friday or Saturday that the Today Show reported NEG 34 degree in Fargo! I don't own enough clothes to handle that!

Keep warm everyone!

K

[Bike Chick]

bikechick Welcome to the frosty eyelash & eyebrow club & nice run! It isn't as bad as it looks, is it? After a while I forget the ice is there.

You are right Urlea. It's really not that bad and it's very invigorating. It took me a minute to figure out why my eyelashes were sticking together when I blinked.

I went to the gym to run tonight. Won't do freezing and dark. Week one of HM training--3 miles on treadmill.

[OakLeaf]

17 for me today. I was struggling toward the end and I kind of think it was indirectly because of the temperature - my gel was so stiff that I wasn't getting enough out of the flask. It happens whenever the temp drops below 50 or so, but it's more of an issue the longer I run. Urlea, besides your being just generally amazing, how do you manage nutrition at those temperatures?

Anyway, so 13 miles in, at a busy intersection in front of all sorts of cars, I managed to trip on the ice bumps in the wheelchair cut (why in the world are there ice bumps in Florida???) and went flying. I knew the cars were there, what I didn't know until I got up to dust myself off is that there was another runner right behind me - a guy tapering for Disney next weekend. How humiliating!

Anyway I jammed a couple of fingers but otherwise fine. Don't know if I'm going to ride tomorrow though - just generally been feeling a need for more recovery time.

[Grog]

Grog, I feel your pain. Well sorta... my knee has been acting up and it irritates the hell out of me and makes me push harder. I know I should rest it but I am training for a half in Feb as well and don't want to lose any days. I also have a cold. I wore running shoes today for the first time in a month and I hated it, and I think it made the knee worse. My times certainly weren't any better (4.18 miles in 43 minutes, a few hills but gawd...) Back to scuba booties tomorrow.

How did I think you were Colby in my previous post? Sorry about that. (Hello! to Colby nonetheless)

I hope you get better soon.

What does it feel like to run in scuba booties??

[limewave]

A very slow and painful 4 miles for me today. Here's to hoping tomorrow goes better when I do 7 . . .

[Urlea]

Pretty busy start to the week, but I was finally able to get out for a run. After much grunting I managed to fit Injinjis into my VFFs, the complete lack of barefoot running was bugging me so I was determined to make it work & it did. There are no words to express how amazing it felt to feel snow under my feet like that it's almost plush & silky. It was 10 above so my feet didn't get chilled at all. Pace reflected how happy I was to VFF run again 3.5mi @ 8:10 which in the winter is pretty stellar for me. (Becky, I have the KSO model. They rock.)

Don't worry, it's no bigfoot... it's just me!

Oak- In answer to your fueling question I do two things. Stiff gel can be a really pain so Hammer Gel gets put into a flask then watered down (hot water) & placed upside down in my hydration pack pocket.

Then I do what I affectionately call Perpetuem Bombs. Two scoops of the powder w/ about a half shot-glass of water mixed together and poured into the point or one of the corners of a plastic sandwich baggie then ziplocked & tied closed. Kind of like you do for frosting cakes. When it comes time for the Perpetuem (I take it every 7mi.) you just bite off the tip & squeeze the bulb to get it to come out. HTH!

[limewave]

Urlea--that is a great picture

I'm off for a 7-miler. My hip is a little out of alignment and I got about 30 minutes of sleep last night . . . DD decided to wake her baby brother up in the middle of the night to play I'm hoping the run will be invigorating and not draining.

[Urlea]

Lime Ugh, only 30 minutes of sleep? That exhausts me just to think about it. I'm not sure how you Mommies manage it all. Huge kudos for getting out there & training anyway, that's beautiful determination. Hope you have a great run!