Autumn approacheth...running w/o September 8

[Aggie_Ama]

I would! I mean it might hurt but it should be fun.

[michelem]

Hey Limewave,

Here's my two cents on doing the 1/2 on Sept. 20. I would say run for as long as you can and then do NOT be afraid to walk the remaining miles. Last year I did my first 1/2 and my longest previous run was 8 miles. I pushed myself to complete the entire 13.1 even though I was hurting quite a bit in the last few miles and I really paid for it. I could barely walk for some days and it really turned me off to running for quite a while. This year I've been gradually upping my mileage and did an EASY 13.15 last weekend. Not even a little bit sore afterward or in the days following. Anyway, whatever you decide, I suggest that you do it to have FUN and don't keep running if you feel pain.

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Only two runs this week, but GOOD ones (finally)!

Tuesday night treadmill: 1 mile warmup, 2 miles MP, 1 mile LT, 2 miles MP, and 1 mile cooldown. Took just about an hour.

2 ballet classes on Wednesday.

Thursday pushups and other upper body/core stuff.

This morning I did my usual 8 mile loop (surface streets and paved trail, rolling). I tried something new and used a Podrunner (www.podrunner.com) podcast download at 180bpm (translates to a cadence of 90 footfalls per foot per minute). AMAZING!!! While the music is kind of annoying (techno stuff), I couldn't believe the difference in my run -- I guess keeping my cadence consistent whether uphill, downhill, or flat really made the difference. I wasn't breathing as hard, didn't get any stitches, my legs didn't ache at all . . . in fact, I didn't feel like I was working as hard as usual and this made me wonder . . . BUT, when I got back home and looked at the clock, I had cut 10-15 minutes off my time! CRAZY!!! I am really excited about this. I was taking much shorter strides than usual.

Anyway, off tomorrow and then on Sunday I'm going to do a long run with a local club for the first time. They have a 5 mile, 10 mile, and 18 mile option and I think I'm going to do the 10 and then tack on the extra 5 loop at the end to equal 15. That's where I'm at on my schedule and I'm afraid to bump it all the way up to 18 too soon. Besides the fact that this is a hilly route and I'm not used to that yet. AND I don't want to keep anyone waiting at the end. The training coach said he'll meet with me afterward to give me advice and stuff.

So, I'm about a month-and-a-half out from the 4 Bridges 1/2 and a little less than 3 months out from the CIM. I never thought I'd EVER say that running could be enjoyable! (I STILL think cycling is the BOMB though!).

[yellow]

Ran an "easy" (as in not much steep climbing) trail today. Goal was to run for 3 hours. I hurt enough that I called it after about 2:40 and 16+ miles and about 2000' of climb. For the life of me, I can't figure out why this hurt so much more than last week's long run of 14 with 4400' of climb (and descent). I could not get into the ice bath fast enough.

(OK, I'm not used to running on pavement and today my route had about 3.5 miles of paved surfaces...maybe that's why my a$$ is so tight and sore. )

[limewave]

Thanks for all the encouragement everyone!

Unfortunately, while I was doing a trail run yesterday, I rolled my ankle and twisted it pretty good. It's very swollen. I'm afraid running is out for awhile. Not sure how long it takes for sprained ankles to heal . . . Hopefully not too long.

[ASammy1]

Hey Limewave!

In my experience as a former ballerina, sprains hurt worse than a break, but fortunately heal quicker.

Keep ice on it for 10-15 min every half hour and keep it elevated. This will help to reduce the swelling. After the swelling goes down, I like to alternate heat with the ice. This will help keep the ankle loose and alleviate some of that "stiff" feeling you get from the ice.

Good luck and keep us informed!

Andrea

[Deborajen]

Did 5 miles today. It was windy but otherwise cool and nice. Hadn't run since last weekend - between bad allergies and bad weather, it ended up being a rest week. Felt good to get out again.

Deb

[luvmypwds]

Three runs this week - 35 min on Monday, 45 min on Wednesday, and 35 min Saturday while pushing 50 pounds (jogging stroller plus my one year old!).

[limewave]

Hey Limewave!

In my experience as a former ballerina, sprains hurt worse than a break, but fortunately heal quicker.

Keep ice on it for 10-15 min every half hour and keep it elevated. This will help to reduce the swelling. After the swelling goes down, I like to alternate heat with the ice. This will help keep the ankle loose and alleviate some of that "stiff" feeling you get from the ice.

Good luck and keep us informed!

Andrea

I've been icing and elevating all day. Still quite swollen, but its gone down some. Fortunately I get to work from home for the next couple of days.

How long does one usually refrain from training after one of these? It's feeing better. I have limited rotation back . . .

[ASammy1]

It depends on how bad the sprain is and it sounds like yours is pretty bad if you are still swollen a day and a half later. I would refrain from strenuous stuff for at least a week. You don't want to reinjure yourself. Sprains are very susceptible to reinjury. If you are feeling antsy, concentrate on upper body and core exercises.