January Thaw... 1/8 through 1/14 runs!

[OakLeaf]

I need to practice running downhill.

That's one place where the Chi Running method is immediately obvious. Big, big torso rotation, keep your legs underneath or behind you, midfoot strike, and I fly down hills with like no impact at all.

And +1 on the accountability, this thread has definitely been good for me that way.

[Grog]

That's one place where the Chi Running method is immediately obvious. Big, big torso rotation, keep your legs underneath or behind you, midfoot strike, and I fly down hills with like no impact at all.

I'll be thinking more about my torso next time I run downhill though - I have been taught to gently bend it forward (along the hill's incline) but not to rotate it.

The thing is: I need to run downhill for 2 miles at a time, on a 5% incline. Gravity does take its toll, and no matter what I do I still have to stop my weight at every step. I was amazed to find out yesterday that my downhill pace was 2m45s/km (whereas my pace for the whole run was 5m30s/km). Still, lots of people are passing me. Maybe I'm a downhill-weenie on the run! (I'm not at all on the bike.) I guess I need to progressively re-train for that....

[Kimmyt]

Have you thought trying to add some leg strengthening exercises to your training? I'm not sure it would work, but my thought is that if you did exercises that focused on strengthening the legs that the impact wouldn't be as hard to take. It's kinda like skiing bumps, running downhill is very high-impact, so you try to strengthen your muscles to support your legs during those impacts... not sure if it would work, maybe some squats and dead-lifts and those knee exercises....

[Deborajen]

I did four miles on Sunday but nothing more this week. I've had "the crud" since Tuesday evening - sore throat, cough, plugged up ear, fever, and the worst fatigue I've had in a long time. And of course, we're having really nice weather -

Well, hopefully I'll have some energy over the weekend. I don't want to overdo it and relapse, but a walk in the fresh air sure sounds good.

Deb

[Grog]

Have you thought trying to add some leg strengthening exercises to your training? I'm not sure it would work, but my thought is that if you did exercises that focused on strengthening the legs that the impact wouldn't be as hard to take. It's kinda like skiing bumps, running downhill is very high-impact, so you try to strengthen your muscles to support your legs during those impacts... not sure if it would work, maybe some squats and dead-lifts and those knee exercises....

That's a good exercise. Perhaps I should start doing squats when I brush my teeth again.

Anyone with specific suggestions for this?

**

In the meantime, I went for a tempo run with my sweet partner this morning. Slow 10 minutes warm-up, then a pretty tough 20 minutes (85% effort and perhaps 90-something % on the last 5 minutes of that), and then a light jog to get home (another 10 minutes). Boy! was that painful - I ran way too hard for a tempo run - but it was fun in a way. I was planning to do intervals tomorrow but I don't think it's such a good idea anymore.

So my next run should be Sunday's 18.5 km.

[Shiraz]

I am so sore from restarting weights and lunges, I can hardly get out of my chair! My daughter talked me into going to the gym and took me through the weight machines (barely any weights, mind you). My behind and legs are so sore!! I met with a trainer today and we did upper body and abs. I can't wait to see how I feel tomorrow I have forgotten how sore you are when you start up.

I have only ran a few miles this week. Our roads are solid ice and we have had terrible weather. Sunday I ran with my daughter outside so a slow icy 7 miles and a core strength ball workout, Wed only 2 miles than the WEIGHTS, Thursday eve 5 miles of speed work on the treadmill. Today walking half mile and than upper body wts. We are planning on trying to run tomorrow.

Even thought the roads are terrible and the skys are gray I need every little bit of sunlight that you get from being outside. I struggle from Dec - March from lack of beautiful light. I need to get some of those special lamps.

[Wahine]

That's a good exercise. Perhaps I should start doing squats when I brush my teeth again.

Anyone with specific suggestions for this?

The major muscle groups you want to train are your glutes, quads and tib anterior for downhilling. Lunges are good, squats are good, step downs are very functionally specific. Skipping rope helps you get used to landing on your forefoot and the impact.

Here's a suggestion:

3 sets of skipping to fatigue (for me at the beginning of a season that's only 1 to 1.5 min) with a good 45 to 60 sec rest between sets.

50 reps (25 each leg) of "uber curtsies" - explained below.
Wall squats using a ball - 3 sets of 10 to 30 reps
Toe taps in sitting - 3 sets to fatigue.
Lunges - 3 sets of 10 to 30
Step downs - 3 x 5 to 15

All of these exercises are body weight only and you're shooting for 3 sets of 30 on the harder ones because it'll build muscle endurance. That's what you need for longer downhill runs.

You should never have knee pain with any of these. If you do, stop.

Uber curtsies = Curtsie but in stead of only stepping back a foot or so, step back until you're almost in a full lunge but remember that a proper curtsie has you crossing the mid line with the leg that steps back. The more you cross over the more work you'll get out of your glut med. But be careful to make sure you line your knee cap of the front leg over the second toe as you bend it. This is very important for ALL weight bearing leg strengthening that involves bending the knees.

Toe taps = sitting, keeping your heels on the ground tap your toes, play with the speed but try make them quick/clean movements.

Step downs = Stand on a step and step down with one foot very slowly, focus on knee alignment and keeping your pelvis level, ie don't let the stepping side drop towards the ground. Only go as far down as you can without comprimising form. This is a tough exercise that works on control and balance.

[Grog]

Wow! Thanks Wahine! I've printed that and will try it today.

I don't quite know what a curtsie is but I think google will help me there in the meantime.

Thanks!!!

[Wahine]

Wow! Thanks Wahine! I've printed that and will try it today.

I don't quite know what a curtsie is but I think google will help me there in the meantime.

Thanks!!!

What!! You're a good Canadian girl Grog. It's what you do when you meet the Queen. Oh wait, aren't you from Quebec originally? That explains it.