Once again, time for a new thread!

[Bike Chick]

Lime and Winding, I'm in the same boat as the two of you. I don't know what I did in the race, but my right achilles tendon started aching right after the race. I rested last week and was feeling better until I rode my bike Saturday and it flaired up again. I tried to run this morning (couldn't wait to get out there) and pain shot straight up my right quad into my hip. I couldn't run it out and walked 1 mile and came home. How pitiful!

I'm back in the pool though and planning to do a sprint tri at the end of the month if this leg heals up.

Good luck on your run in the morning, Susan, and to the rest of you with upcoming races. You are posting some awesome times! Wow!

[OakLeaf]

BikeChick, FWIW, I'm making progress on reducing the Achilles problems when I run - not completely there yet - but I've completely eliminated it on the bike by learning not to plantar flex my ankles when I pedal (along with lowering the seat a couple of millimeters at a time as I learn). It's been a long process of changing my biomechanics on the bike, but it's really paid off.

Take it easy and work on myofascial release...

[Bike Chick]

BikeChick, FWIW, I'm making progress on reducing the Achilles problems when I run - not completely there yet - but I've completely eliminated it on the bike by learning not to plantar flex my ankles when I pedal (along with lowering the seat a couple of millimeters at a time as I learn). It's been a long process of changing my biomechanics on the bike, but it's really paid off.

Take it easy and work on myofascial release...

Thanks, Oak. I'll take your advice. I had to pedal "toes down" the second half of the ride Saturday to alleviate the pain. I'm scared to death of a tear if I stretch it too much then I'll be out for the season so I'm babying it right now.

I've been using the roller twice a day and doing hamstring, quad and it band stretches. Those seem to help. Is that what you mean by myofascial release?

[OakLeaf]

I've been using the roller twice a day and doing hamstring, quad and it band stretches. Those seem to help. Is that what you mean by myofascial release?

Yep. For Achilles problems, work the calves, both gastroc and soleus. For me, it's easier to get into those muscles with something smaller than a foam roller - rolling pin, Stick, baseball, small nubs on a Thera-Cane, the opposite knee.

Also I'm finding that rolling out my feet with a spiky ball or stick (or walking on pea gravel) helps with the Achilles pain, too - that's what they usually recommend for plantar fasciitis, but all those muscles and tendons kind of interconnect at the heel. I can work my feet while I'm sitting at the computer - easy. And they were just full of trigger points.


If it doesn't bother your knees, you might try lowering your saddle a little bit right away. Couple millimeters at a time. It felt to me like it just helps make a better connection between my knees and my heels when I pedal, rather than using my calves.

[skhill]

Today was an easy 5 miles. Well, not really easy... It felt like I had a headwind almost the entire way, and guess what-- I did. Confirmed by checking with the weather channel; 8mph SSE when I started, and 12mph WNW at the end.

There are partial results from last weekend's 5k up, and it looks like I missed out on winning my age-group by all of 2 seconds. 2 bloody seconds!!! If I'd realized that woman right ahead of me was in my age group, I could have found those 2 seconds, no doubt, but she looked a whole lot younger than 35 (but then I've been told I don't look almost 40, so....) Lesson of the day: always try to pass that next person up ahead of you at the end....

[GLC1968]

I ran near my office last night. My husband was meeting me at 6:30 for dinner, so figuring on getting out of work at 5:30, I had plenty of time to scope out the area. I ride from here all the time, but this is my first run in the area and there are a LOT of MUP pathways that I'd never take my bike on but that are going to be great for running. I also learned pretty quickly that just because there is a road, that doesn't mean that there is a sidewalk! Oops!

Unfortunately, as usual, things got in the way and I was late leaving. I didn't leave until just after 6, so I called my H and told him that he was going to have to wait for me. Due to all kinds of stupid problems, I had no GPS, no watch, no HRM and no real idea how far I was going. I took my cell so that I'd have a clock (and for emergencies, of course) and used that to gauge when I had to head back. I think I did somewhere in the range of 2.5 miles just based on time.

The BIG deal was that it was not only really, really enjoyable...but I certainly could have gone further. I don't think I have EVER felt disappointed for cutting a run short...but I did last night. I may have turned a corner!

If so, now I need to work on both my consistency and my distance....I think I've finally conquored the dread-factor.

[Susan Otcenas]

The BIG deal was that it was not only really, really enjoyable...but I certainly could have gone further. I don't think I have EVER felt disappointed for cutting a run short...but I did last night. I may have turned a corner!...I think I've finally conquored the dread-factor.

WooHoo!! Welcome to the dark side.


As for me...

The alarm went off at 3:45 a.m. and I was out on the road at 4:15. 15 miles, 2:38:18 elapsed (10:33 per mile) avg HR 150.

I felt GREAT between miles 6 & 9. Miles 9-12 were good. Mile 13-14 were managable but tough. I was really fading by mile 15.

But, I survived it and am tickled to have averaged 10:33 per mile.
MY LSD runs are usually closer to 11:00.

Susan

[Veronica]

That's awesome Susan! I am SO jealous. :-)

Veronica

[Crankin]

Ack, the dark side keeps calling me.
It's 50 degrees and raw, spitting drizzle all day. I didn't want to do my group ride in this. I had lots of errands to do, getting ready for my trip and my last day of my internship is tomorrow. Met a friend for lunch and then decided, OK, I have to get serious. So, I did a 40 minute interval run/walk, on the treadmill. I did fine, but running at 6.0 at a 3% grade almost did me in.
I'm good now, but sure my hip will pay for it tomorrow!
I want to keep it easy before my cycling trip, although I have a ride to lead Saturday.

[Bike Chick]

Great job, Susan! I would love to do 10:33 for one mile!

[WindingRoad]

Susan you amaze me! I don't think I could motivate myself for that amount of time.

As for myself, I did 5 miles with a friend today, she pushes me which is helpful when I'm feelin' lazy like I was today.

[Jolt]

"Long" run today on a flat easy trail. Just over an hour, estimated distance about six miles. My upper abs feel a little sore--guess I worked those core muscles!

[Susan Otcenas]

Susan you amaze me! I don't think I could motivate myself for that amount of time.

I listen to talk radio. Keeps my mind engaged. It really doesn't feel like 2.5 hours until the last mile or so when I am SO ready to be done!

[OakLeaf]

See Susan, you'll be training for that marathon in no time.

I'm fighting off a cold, so I'm skipping my run today. Better to be a little stiff than have it go down into my lungs. I think I'm going to be okay... plenty of black elderberry, contraband Zicam, and honey/vinegar tea - feeling better than I did yesterday.

[limewave]

4.5 mile recovery run in the rain.


I'm already dreaming about my running goals for next year's 25k.