Autumn Running Week of Sept. 22

[limewave]

I'll start the thread this week

I had a great 5k run this morning at 5 AM. About half way in, another runner turned on my route. She was about a block ahead of me and running at a slightly faster pace--she made a great carrot. I finally caught her with 1/4 mile to go, just when I wanted to start cooling down.

It was great to be running again. It was the first run since I twisted my ankle 8 days ago and since I found out I was pregnant. I only felt nauseated during the cool down.

I love running in the fall.

[Grog]

Oh yeah, the Fall is here too!

I will be running on Tuesday and Friday morning, and a long run on Sunday. My long run will probably hit 11 K (as flat as possible). I don't control the agenda on the weekday runs, but it should be 5 to 7 K max.

Thanks for getting the run ball rollin'.

[michelem]

Congrats on getting back out there, limewave! I'm glad your ankle didn't give you any trouble and that you were able to enjoy yourself.

Grog, I'm looking forward to reading about your runs this week! It's supposed to heat up here into the 90's again this week, but cool down into the 80's again next weekend so I'm glad about that!

Sunday, September 21 was my longest run ever (and I didn't fall this time!). 18 miles or so (I say, "or so," because it may have been slightly longer since I got turned around on two separate occasions and then had to backtrack). Had to stop once to use the "facilities" about an hour into it, once to ask directions, and once to get more water. Also ended up walking about 1/4 - 1/2 mile or so toward the end . . . the uphills at the end really killed me. The course was mainly downhill sidewalks for the first 3.5 miles, then gently rolling paved MUT (I tried to stay on the dirt shoulder as much as possible) for about 11 miles, and then the 3.5 back uphill this time on sidewalks.

I was REALLY REALLY hurting the last 3.5 miles of this one. Last weekend's run was hillier, but I didn't hurt. My butt and right hip really hurt during the latter part of this run. My feet and ankles were killing me when I got home and took my shoes off. Today it is my right hip (from the hip flexor around to the butt). I did some body rolling on the hamstrings, quads, and ITB's last night.

Even thought I took Thursday-Saturday off (well, I did my pushups and also did a lyrical dance class on Friday night), my right quad was still quite sore when I headed out Sunday morning (from my over-ambitious Wednesday night two ballet classes followed by treadmill speedwork). I'm thinking I have some kind of muscle imbalance on the right side. My new health insurance doesn't have a physical therapist within 100 miles of where I live though . . . so, if it doesn't get better soon, I think I'm going to have to bite the bullet and pay out of pocket.

I'm worried 'cause next weekend's long run calls for 20 miles. I just don't know if I can do it without hurting myself . . . maybe I'll have to find a flatter place to run. They gentleman who is giving me training advice is out of the country until early October . . .

Oh, also learned that eating something before going out is NOT a good idea for me. Normally I don't eat anything before going out, but I figured that since I'd be out for 3 hours or so I should eat something beforehand. Had a piece of whole wheat toast with about 2 tbs. almond butter and some raisins on it, about 1-1/2 hrs. before heading out. I felt kind of nauseous for the first hour and then had to poop! Luckily, that was right around when I arrived at the only toilets on the route. (sorry if that is TMI). At that one hour mark I drank about 10 oz. of water. Over the next two hours I drank another 30 oz. of water and 20 oz. of Accellerade. It wasn't all that warm (55 when I headed out and 70 when I returned), but it sure felt humid in the earlier part of the run.

Also, I find it really hard to eat anything for about 3 hours after I run. I'm thirsty, but not hungry at all. So, yesterday, I tried something different that worked pretty well. Got in the door and downed about 48 oz. of water flavored with organic unsweetened lemon juice and stevia. Then showered, etc. And then I made a smoothie with about 1 cup of organic soymilk, 1 cup of blueberries, 1 cup of strawberries, 1 scoop of ground flaxseed, and 1 cup of water. By that time I guess I'd been home for about an hour, so I still wasn't within that 15-30 min. window, but better than usual. I sipped on that for about 15 minutes or so and it wasn't as daunting as eating something solid.

Do any of you have a hard time eating within that 15-30 minute window? If so, how do you deal with it???

[limewave]

Do any of you have a hard time eating within that 15-30 minute window? If so, how do you deal with it???

I used to get up early to eat oatmeal, go back to bed for 60 minutes, then get up and run. By the time I got dressed and everything, 90 minutes had passed since I ate. That seemed to work well.

And after those really long runs, I wouldn't want to eat right away either. I usually had to wait an hour or so and then I had to eat slowly with little bites. I think as long as you are getting something in your system within 2 hrs, you should be good.

At this point, it's better to take a week off than to risk injuring yourself. I did the same thing while training for Chicago. I had a large, painful cyst that grew on my foot after I did my 18-miler. My doctor said I would need surgery. Instead, I took a week off and it went away. I never got in my 20 mile training run, 18 was the farthest I did--and I still had a successful marathon.

Do you go to a chiropractor?

[tattiefritter]

Do any of you have a hard time eating within that 15-30 minute window? If so, how do you deal with it???

Yes, particularly after running so I drink my calories. I take a recovery drink and mix it when I'm finished and drink it straight away. It took trying a few to find one I didn't mind too much as they are not always particularly nice tasting. I get my appetite for solid food back about an hour after I finish.

I did just under 6 hilly offroad miles again today after work! I realised as I was setting off form my car that I was heading out on the same loop where my psoas started giving me trouble and sure enough it was in danger of cramping up in exactly the same part of the run this time. It is short downhill gradient on tarmac only about half a mile in. I think I am running a bit too fast as I wasn't properly warmed up, I slowed down in time and it only grumbled a little for the rest of the run. The light is fading fast though, 7pm and very gloomy, pah!

I will look through my training notes as I had problems with this before but managed to solve it, I bet it involves "core work"

[michelem]

Thanks for the food suggestions. 90 minutes before didn't work for me, so I think I need to go back to foregoing before-run eating. Drinking the smoothie seemed to work pretty well . . . maybe I'll have to force myself to stink a little longer before showering so I can drink it first . . .

No chiropractor coverage AT ALL (not even out-of-network coverage) with my insurance; and no in-network physical therapy providers within 100 miles. Sigh . . . I HATE this new insurance! I'm paying loads more ($100 per month for me and hubby as opposed to $50 per month with the old insurance) and so far the only in-network provider we've found is over 20 miles away (dermatologist for hubby's skin cancer). The joys of working for an organization headquartered in a different state . . .

But, it's important so, like I said, if this doesn't get better this week, I'll find someone and pay out of pocket.

Hope your psoas clears up soon, tattiefritter!

[spindizzy]

I'll start the thread this week
It was the first run since I twisted my ankle 8 days ago and since I found out I was pregnant.

Congratulations limewave!

Did 6.0k/30min yesterday.
I too love fall. It is my favourite time of year.

[limewave]

I did a 4-4.5 mile run. Felt pretty good. I wish I would have gone first thing in the AM. I waited until my lunch break and it was an unseasonable 78 degrees. It was very hot, which is something I need to be concerned about now.

My goal is to be running about 15 miles a week.
M--3.2
T--4.25
W--Bike
R--3.2
F--OFF
S--6.5-7 miles
S--Bike

TOTAL: 17-18 miles
(Should everything go as planned)

[Grog]

Evil me, or rather evil sore throat, lack of sleep, and just plain tiredness this morning that made me decide not to leave home an hour ahead to get a run with my training partner (who lives near my workplace).

I'm disappointed because I wish I was running more, but right now I just can't tax my body, I totally need it. (And my brain, too.)

[limewave]

I think I over did it on my run tonight. I'm not feeling very well. Time to rest and put my feet up for the rest of the night. I think I'll take a day off tomorrow.

[emily_in_nc]

I think I over did it on my run tonight. I'm not feeling very well. Time to rest and put my feet up for the rest of the night. I think I'll take a day off tomorrow.

Oh gosh, limewave, do take it easy! Can't take any chances.... Hope you're feeling better soon!

[tattiefritter]

Limewave, look after yourself! The early stages of pregnancy can really take it out of you. I have no first hand experience but two of my exercise mad friends have recently given birth and they struggled a little at the start of their pregnancies but cut back the intensity for a while and got along just fine.

I did about 6 hard and fast (for me) miles with the club last night. There didn't seem to be that many of the slower group around and we managed to somehow find ourselves tagging on with the next fastest group so the pace was harder and as I was one of the slowest I didn't get the rest breaks I normally have waiting for people. They also kept seeking out hills to run up at warp speed, I was ragged at the end. It was great fun

I had also cycled there and had to cycle back, it is just over 7 hilly miles each way and lets just say the ride back was not the fastest ride I've ever done but my legs felt much better at the end of the ride than they did at the end of the run. People did offer to give me a lift home but I declined. Not sure I'll ride every week though!

Also got some new shoes for the mudfest cross country races this winter - a pair of very red Walsh fell shoes (too red, they need covering in mud pronto), they look a bit like climbing shoes with lots of studs on the bottom, very fast looking just a shame their going on my slow feet

Some people do a lot of offroad running in these type of shoes but they look a bit minimalist to me. They do look like they'll cope with the mud way better than my current shoes but not sure I'd want to run too far in them, will see how I get on at the races with them.

[limewave]

Tattiefritter--your new red shoes sound fun! I'm curious how you do with them, keep us updated.

Last night I did 4 miles. I was running with a friend and pushing DD in the baby jogger. DD was really talkative which raises my anxiety level. I'm trying to talk to her while I run plus she asks for a drink, then a snack, then her drink, then her blanket . . . you get the idea. And it was 82 degrees out!

I could tell the last block that I wasn't feeling well. I should have walked, but it was only one more block. Next time I will definitely walk

I spent the rest of the night in the lazy-boy watching all the season premiers, sipping on soda water and slurping soup. I know, it's strange, but I'm pregnant.

Today I am feeling much better. And reminding myself I must take it easy.

[michelem]

Well, I finally got around to calculating my target pace for each of my workouts and, boy, my two mid-week workouts have just gotten a lot tougher! Tuesday night, I did "speed" intervals, but slower than target ('cause I had not yet calculated). After calculating, my tempo run last night ended up faster than Tuesday night! Not sure how I'll do on my speed interval night next week as the tempo run was such a challenge! In fact, I had to take a couple short walk breaks throughout the tempo run. Also, got some gastro distress and had to run to the potty after about a mile-and-a-half! (At least I ran there, right?).

Sunday, I am scheduled to do 20 miles. My dental hygienist was telling me how she's going to be pacing an ultra-marathoner this weekend, so I asked her if she knew of a good physical therapist . . . she's not done p/t, but gave me a referral to a good massage therapist, who she says is very good at "diagnosing" muscle probs and such. So, I have an appointment scheduled for Monday evening.

Keep up the good work everyone! And, limewave, please listen to your body. Hope you feel much better soon, Grog. Tattiefritter, post pics of your new shoes -- they sound fun! And, spindizzy, hope you continue to enjoy fall . . . oddly enough, the first day of fall and we saw a spike in temps and now we're still in the mid-90's. At least I'm not in Phoenix anymore where I'm sure it's still in the 100's.

[Grog]

Be gentle on yourself (or, rather, yourselVES!), Limewave!

Ah! I did run this morning. Thanks for the thought, Michelem!

It is SO wonderful to run in the fall. I left my house on my bike at 7:10 a.m. after speed-changing a flat tire that I had forgotten to change the day before (10 minutes, not bad!) and pretty much sprinted my way to the meeting point with my running partners. I got there a tiny bit early, instead of late, which made me happy enough. I pleaded for a 5K on the trails instead of going down to the beach (because at the end we'd have to come back up!).

The trail was just gorgeous. Whereas at my place it was sunny when I left, at the park it was just a little foggy, as it often is because this is a high point and near the ocean. Cool air (around 10C) and soft trails make the perfect running morning. That's definitely THE thing I miss from living around there.

I'll aim for a 11 K run on the weekend.

Cheers!