Moving right along January 3rd-9th

[Susan Otcenas]

5.5 miles outside yesterday (a "make-up" run for the run I skipped on Saturday )

6 miles on the treadmill at this gym this morning, doing some tempo work at target heartrates. Tough, but fun in it's own weird, sick way.

On New Year's Eve, I did the First Run 5K with my friend Jill, at midnight. (in sparkly dresses!) She's not a regular runner, so this was a challenge for her. I ran a half step behind her, so she wouldn't feel like I was pushing her. Finished in 29:57. 9:38/mile. I was so proud of her! As for me - last year I ran the Shamrock 5K in March in 30:33. 9:48/mile and it was a full-on effort. This run was actually really easy for me. I'm felt like I could have gone 9:30/mile or even a little less, as I really felt like I was just cruising and was able to hold a conversation with Jill. :-) Oh, and it was the day after my 9 mile long run. Guess I'm getting faster!

Added up my December mileage and saw I did 95 miles last month. Feels pretty decent for December.

[Jolt]

Today I had to pick up a few things from the grocery store and decided I'd make that trip my run for the day (the store is about two miles away). I ran there and ended up walking back since my backpack ended up getting kind of heavy and most of the way home is uphill. Still, it was nice to combine exercise and errands during a season where biking isn't so practical.

[Urlea]

Haven't been able to access the forum for the past few days, not sure if it's my browser or not. Either way, it's good to see that you ladies are starting the year off well! Lots of ambitious upcoming races too, I'm excited to see how everyone does!

Bitterly cold -18F temps didn't keep Maggie & I from our first long run of the year a stellar 16miles Saturday afternoon. I was able to video several sections along the way which will some up most of my feeling/thoughts of the run so I won't be long winded here. Video is on my blog.



It was a really decent run, we had fun & managed to spend a good deal of it comfortable. Vasaline kept my cheeks from getting frostbitten and making a pocket between my mouth & the face warmer/balaclava to warm the air before it hits my lungs worked beautifully. Freezing water has been a huge issue this winter, but wearing my hydration pack under one of my two jackets worked great this time. The hardest part is actually the pavement and stiff shoes. It's harder on the joints making me watch my form a lot to make sure my foot-striking isn't hurting me. I'm used to doing long runs on trail or moving off the paved path onto grass beside the sidewalk in town to limit impact but that's all under at least 3ft of snow. That said, I'll adjust. I did last year.

In other news, my first ultra (a 50k) of the season is May 15th! It's a beautiful course on terrain I used to hike through as a teen. I didn't run back then so I'm curious to see how it will be to run it.

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.

Lime Don't be to hard on yourself about the recent race. 1:04 is a very respectable time and I have no doubt you'll get your pace back!

[rocknrollgirl]

Well I felt pretty studly with my 40 min trail run in 27 degree weather, with headlamps until I watched that video!!!

Urlea.....You fargo girls are tough! I have camped in those temps and skied in those temps, but I have never run in those temps. Rock on ladies!

[Jones]

Ladies, you amaze and inspire me, thank you.

I ran 8 miles Saturday but my calf cramp came back and this time I think I may have pulled a muscle. So this week I am really taking it easy. Ice, heat, massage and rest.

[Becky]

I ran outside for the first time in over a month today! I tweaked my IT band again while running in shoes on the treadmill last week. (Running barefoot on the TM doesn't cause knee pain.) I was pretty paranoid that the evil monster was back, less than 2 weeks before a race. I did 2 miles, being careful to really listen to my body, and had no ITB pain

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....

[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.

[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!

[colby]

Bitterly cold -18F temps didn't keep Maggie & I from our first long run of the year a stellar 16miles Saturday afternoon. I was able to video several sections along the way which will some up most of my feeling/thoughts of the run so I won't be long winded here. Video is on my blog.!

Brrrrrrrrr!!! Talk about snotsicles (not that there were any in your picture)! Way to tough it out. I'm impressed.

[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.