Running into June - May 30-June 5

[colby]

Well, V, it's probably my own d@mn fault. You, smart girl that you are, ran 1.2 miles today.

Me? I ran 15 miles 3 days after my 600K. It was on my coach's training plan, yes, but it really was too much. I was cooked at 12 miles, and should have called for a ride. Instead, I sucked it up, and ran it. Now I'm paying the price.

Do a nice warmup (on the bike, perhaps) and stretch those hamstrings, calves, glutes, hips, quads! I have had on and off heel problems on my left foot that I'm still working on diminishing, and it's often that I need to stretch the backs of my lower calves from my arch to my calf more than anything else. You can get them from a good lunge (feel the stretch across your heel), then farther up by putting your toes on the edge of a step and letting your heels drop. You might be able to make 10k in a walk/run (do not heel strike!) or feel good enough for a cautious jog, but planning for a DNF is probably safest for your toesies.

I don't want to be an enabler () and you might already know what you need to do, but these stretches have made a world of difference for me when I have that nagging heel pain. I find that I have to go all the way up to my hip flexors, hamstrings, and quads, because they are so interconnected. Your body definitely would have preferred a few days of yoga to 15 miles on the feet Rolling them out after stretching sounds like a really good idea - and maybe some ice.

Most of all, hang in there! Your priorities are straight, you'll get a nice race simulation in and get a chance to get used to a swim that is not too far off the distance of the HIM swim in the scheme of things. And, a nice bike ride.

Hoping to go out and get my 45 minutes of running in here pretty soon, I have had quite a day. I won't get to go to the pool tonight, but I did get to go to my chiropractor earlier who oooh-ed and ahhh-ed about my body being in such good condition considering this last few weeks have been maximum training volume. I have never had such uneventful chiro visits. FiveFingers, I love you. I should get my Bikilas in the mail this week, I had to get the womens ones because they don't make mens in my size. I really really want to run barefoot inside of them and can't in my KSOs.

[colby]

Got my almost 5 miles in today. Toward the end I did feel the weekend's half marathon, 4:15 ride+quick run, and yesterday's 1:30 bike ride with intervals all put together.

Pictures from the half marathon (still no update to the timing):
~Mile 11: http://kmorris.exposuremanager.com/p...da_2999_23_4_5
Steps from finish: http://kmorris.exposuremanager.com/p...a0726_23_4_3_5

Both are pretty weird parts of my stride. The way the first photo was snapped it looks like I'm heel-striking but one frame forward and my fore/mid-foot would obviously hit first. The way the second was taken it looks like I'm not moving when I was actually hauling to the finish.

I do love my Sugoi skulls arm warmers though, thanks TE! - http://www.teamestrogen.com/prodSU_99920U_1.html I had a pair of the non-skulls ones that I lost at a triathlon when I threw them to the side and someone else claimed them as their own, so I took the opportunity to buy the awesome skulls version. I considered taking them off once or twice, but the wind and clouds and changing conditions made them appropriate for the whole thing. I got them so they fit close to skin, which makes the changing tent attendants hate helping me put them on at Ironman, but I really forget they are even there.

Also, the t-shirt I'm wearing is from Brooks - http://www.brooksrunning.com/product...0/Glycerin%20T - and it's really interesting. The fabric has a soft, cottony feel, but is very functional. For me, the seams in the armpits chafe way less than other more silky technical fabrics - I can go well over 3 hours running/walking in it and not have nasty red marks (even without the arm warmers to save the pits). A friend of mine and I bought them for our 12k based on style and originality (yeah, we dress alike, we're dorks) and we were surprised but happy with them. I also got the Glycerin support tank and tried it on, it's not quite as full coverage as my regular CW-X sports bra and I'm not sure I'm ready for running in it myself, but I like the way it feels (I wish the pink/purple were reversed, I got the blue/orange) so I'll at least wear it for yoga and definitely riding: http://www.teamestrogen.com/prodBR_220249.html

Worth mentioning, those Zoot shorts have seriously lasted me probably 3 years and countless miles of training. I think they are an earlier version of the TRIfit short: http://www.teamestrogen.com/prodZT_S0WTB53.html - I had bought 2 shorts on Sierra Trading Post to try out and these ones would have been worth full price. I also got my CW-X Firm Support bra off of a lucky find on Steep and Cheap and it's been great for running - worth the retail cost if you like firmer support without being super-mashy and going quite as far as the Xtra support (which must be awesome) - http://www.teamestrogen.com/prodCW_165101.html

This ends your clothing endorsement!

[rocknrollgirl]

I am sorry to hear the some of you guys are injured. I hate to even use that word. Let's say that you are...."sore". I had to learn to listen to all of those little.."you should turn around now" voices the hard way. I will wish you speedy recovery from your "soreness".

I bailed on my run yesterday. I actually bailed on my ride too. I think it has only happened one other time in the last 7 months. It so hot and humid, and we had an air quality alert.

I went to the pool as a default, and 10 mins into my swim, they pulled us because of thunder. Indoor pool, so that was frustrating. They told us we had to wait 45 mins past the last boom. I said, no thanks and went home.

So all in all I swam for 10 mins.

Oh well, today is another day and one unscheduled rest day will not sink the ship!

[Crankin]

OK, ladies. I am home from my trip and have this 5k run event staring me in the face on Saturday. I haven't run since May 17. I am tired and generally worn out from the hilly riding in Spain, as well as the walking, and traveling. I had a massage after the day we did the 10 mile climb and the therapist told me my right calf is a bit tweaked. It's not hurting, but it does feel different than the left. I think walking on cobblestones aggravated this.
I know I can run 5k, although I may be DFL. I plan to go on an easy ride today, run tomorrow, and either rest or ride Friday.
My question is: How does one warm up for an "event" that is so short? Usually, I walk for about 1/3 of a mile on my regular 5k runs. I thought about riding to the run (8 miles), but that might tire me out too much.
Help!

[OakLeaf]

Colby, cool pictures! Rockin' those VFFs.

Crankin, your trip sounded wonderful (in spite of your bike not being perfect). Nothing like a 5K to shock your system back to reality, BTDT. The general rule is the shorter the race, the longer the warm-up - since you'll be going harder right from the start. Before a 5K I'll do 10-15 minutes of very easy jogging, and throw in a handful of short bursts or strides (50-75m).

I'm still trying to get back into a routine. Taught aerobics yesterday for the first time since November, teaching two strength classes tomorrow. Today is National Running Day but it's club ride night too. Probably ride today, run tomorrow.

[Grog]

Oh no Susan, I hope your heel feels better soon. What a bummer. We don't realize how much work our feet do until they let us know that it's been too much......

Hang in there.

[Susan Otcenas]

Thanks for all the support and suggestions, ladies! I'm trying to be good about stretching. Does anyone use trigger point? A gal in my office swears by it.

It's been two days, and it's still tender on the left heel with each step. I see lots of swimming and riding in my future while this heel heals. ( ) I'm just hoping that my coach doesn't suggest aquajogging. Gal in my office had to do that for months with a stress fracture (and again this year with tendonitis) and she says it's mind-numbingly boring.

Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

[OakLeaf]

Does anyone use trigger point? A gal in my office swears by it.

Oh definitely. All the stretching in the world won't keep a muscle and fascia from knotting back up unless you release the trigger points.

The reason for rolling your feet on a spiky ball/spiky stick or walking on pebbles is to work out the trigger points in the foot muscles. My feet were FULL of them when I started. Deep trigger points in the calves can be responsible for Achilles pain, something I'm still working at as well.

Remember that it's just as important to address the cause of the trigger points as it is to work out the ones that are there. Mostly they're biomechanical - shoe fit and/or running form.

Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

I've used the green ones in the past, and they gave more support than anything other than custom orthotics.

Now.

I'm one of the ones who is SLOWLY transitioning to less shoe, and although it will take me a very, very long time, if ever, to be fully ready for barefoot, I'm a HUGE believer based both on my history and on the problems that have disappeared as soon as I started strengthening my feet and hips, and removed the orthotics.

Strengthening your feet can help prevent plantar fasciitis. Although this doesn't necessarily mean going barefoot all the time, it does mean making time for barefoot exercise - running, walking, yoga and/or targeted foot exercises.

ETA:

Here's what the Chi Running site has to say about PF.

Here's a recent piece from Running Times, suggesting that diminished blood flow from - you guessed it - wearing shoes, contributes to PF.

Also, a few weeks ago I invested in one of those ProStretch blocks, on the recommendation of a PT. You can get just as effective a stretch without one, but you do have to be more conscious of doing it safely and effectively. It's true $30 is way too much for a louzy piece of plastic , but just putting that thing behind my couch means that I get on it two or three times a day, which is a lot more stretching than I was doing before.

Good luck - and heal up fast.

[limewave]

I started to have a problem with my left heel and my doc said it was my achilles tendon. I worked really hard on stretching it the next two weeks and rolling my foot on a tennis ball when sitting at my desk. That seemed to take care of it. Hope your heel feels better soon!

I just got back from an interval workout. I have not been keeping up with my running as I had hoped. In fact, I was supposed to ride today but the weather isn't cooperating.

I'm training for a couple of mountain bike races and I've been focusing on training in my Heart Rate Zones. I transferred the same idea to my running today.

1.5 mile w/u
2 - 800 meters @ zone 3 (HR 160-168)
2 - 1200 meters @ zone 3
1 - 1600 meters @ zone 3
6 - 100 m @ 90%+ (over 185)
1 mile c/d

[Susan Otcenas]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

[OakLeaf]

Yay!

[Veronica]

That's awesome! But did you seriously think you wouldn't do your best?

Veronica

[GLC1968]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

Awesome! (I knew she'd do it! )

[GLC1968]

Colby - great VFF photos!

I have totally been blowing off my runs lately.

Last night, I forced myself to go after work. Since it was raining and I got a late start, I gave myself permission to go a shorter route. It actually worked out well because I got to take my GPS that direction and previously I had no idea how long it was (mostly paths - can't map it!). Turns out, it was just over 2.5 miles, so not bad. I was feeling a few aches and pains most likely due to avoiding running lately, so it's probably better that I went short. I've got another sprint tri on Saturday, and then after that, I'm going to be working on ramping up the distance again. I think I'll start with runs slightly shorter than 5K three times a week and work back up to my previous volume. I'm also adding more barefoot back in now that it's warming up (sort of!).

I did measure the paved path loop around the pond near my office and it's 0.33 miles. If I can avoid the goose poop, it'll be a GREAT way to condition to barefoot in a somewhat controlled environment.

[colby]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

Awesome!!!