Beginning to Run Thread

[Catrin]

I FINALLY was recovered enough from my recent bad asthma bout to break out my trail shoes. I was able to do other things (even with the cough) but I've been unable to run at all in the past few weeks. That changed today

I didn't want to over-do things, so I went back to what I should have done the week I got sick - which called for a 5 minute walk warmup, 3 splits of 3 minutes of running with 1 minute walk, then a 5 minute cool-down. I had intended on going through that cycle two full times but that didn't happen. The first "set" felt fine, and I know I can run more than 7 minutes at a time without stopping so the 3 sets of 3 minutes each were not taxing at all. Then I took the 5 minute walk and prepared to do it again.

I completed the first round of 3 minutes but noticed my legs were getting fatigued. Considering it was my first run in 3 weeks I thought it wise to call it enough for the day. I was pleased to note that my left high hamstring was just fine, unlike previously. Apparently that hammie really needed a few weeks rest to recover

I also noticed that I am getting bored with those same trails. They aren't very long, and apparently I am covering more distance than I realized on those 3 minutes of running. My Endomondo phone app had a little problem with GPS acquisition, but I think I ran a bit over a mile not counting the walking. It is time to expand my horizons, I think if I were on a different set of trails I probably would have run longer - though that may not have been the best idea.

I did break down and buy a Nathan waist hydration pack at the LRS for which I had a gift certificate. THIS is the only one I could find online so it must be a discontinued model. I really like the horizontal orientation of the bottle, it felt supportive and not sloshy at all. It also gave me more confidence about just getting out there and trying different directions without worrying about getting too far from the water bottle in my car.

Unsure what the little "nutrition" bottle is for, gel perhaps? I DO like SKRATCH, perhaps it would be useful for a concentrated mix for longer runs - but I am not running long enough to worry about that right now. That is the only product of that type I've found my body and stomach will tolerate, especially in warmer temps. I might be able to do jerky and dried cherries on the bike, but I don't think that will work for running. Also like SaltStick.

Anyway, the run felt good - and I was excited about actually being able to get out into the woods.

4ish weeks to my Dirty Girl Mud Run, and I've a 5K trail run/race (HAH) on May 31. I don't think I will die

[BikeDutchess]

After many years of swearing that I would never, ever, ever run because running just hurts...I was inspired by two coworkers to sign up for the Disneyland Half Marathon this upcoming Labor Day weekend. A moment of temporary insanity. It was my plan to just walk the entire thing (as coworker #1 had done, only 4 months after getting a coronary stent), with the only goal to finish within the 3 1/2 hour time limit. But as I was starting out with my training, I looked into the Jeff Galloway training program which was on the Disney website. And I thought - surely I can run for 10 seconds at a time, as he suggests for beginners. Plus his training program only has you training only 30 minutes two days a week plus a longer run on the weekend. I should be able to combine that with cycling. So I modified his schedule to work around some cycling events, bought some good running shoes & sports bras, splurged on a Forerunner running watch, and off I went.

I dabbled a bit in Feb/March, and it took a couple of weeks before I felt that running (even 10 seconds at a time) wasn't just painful work. I also had to work through some IT band issues after an intense cycling weekend in March (resolved with hip strengthening exercises suggested by my son who is an athletic trainer), and got on a regular run training schedule by April. I am enjoying this much more than I ever expected! My regular training "runs" are now at 15 sec run / 45 sec walk intervals, and I'm probably ready to increase the run portion. My average pace is certainly not going to break any records, but it is very gradually getting a little faster and on target to comfortably finish the Half within the time limits. And... (drumroll)... I did my first 10K this weekend! Since it was literally all downhill, I was able to do a 30/45 interval consistently (until the very end when I picked it up a bit). I finished in 1:09 (11:14 pace, yay for the downhill!) and felt good (not wiped out) at the end. What a blast that was!

So, a new fan of the Galloway run-walk-run method here! I hope I can keep up the training throughout the summer (heat is an issue for me) and finish the Disneyland Half. It's fun to have a new challenge!

[Catrin]

Sounds like you are having fun! I, on the other hand, keep getting complaints from my hamstring. I think it is due to an ankle flexibility problem as little else bothers it. Giving it a rest for now, and while I am still going to do the Dirty Girl Saturday, I will probably just walk the 3 miles rather than run it. I and my event partner are determined to have fun

[Scrappy]

I am just getting back into running (jogging really) after 2 ACL/Meniscus surgeries in the last 15 months. Like you Catrin, I'm finding that my body hurts more than my lungs which is actually sort-of a nice surprise. Patellar Tendon and TFL pain on the surgical side are the issue. A tendon strap was a HUGE help, as well as massaging the TFL while jogging. It appears that the medial quadracep muscle is very weak and causing my foot to rotate out to the right (duck foot) irritating the TFL and pulling the patella to the outside. Bottom line, long slow process and taking it easy with a break or a brisk walk other day is helping rather than hurting.

Cheers and Tally Ho!
Scrappy

[Wahine]

I am just getting back into running (jogging really) after 2 ACL/Meniscus surgeries in the last 15 months. Like you Catrin, I'm finding that my body hurts more than my lungs which is actually sort-of a nice surprise. Patellar Tendon and TFL pain on the surgical side are the issue. A tendon strap was a HUGE help, as well as massaging the TFL while jogging. It appears that the medial quadracep muscle is very weak and causing my foot to rotate out to the right (duck foot) irritating the TFL and pulling the patella to the outside. Bottom line, long slow process and taking it easy with a break or a brisk walk other day is helping rather than hurting.

Cheers and Tally Ho!
Scrappy

The muscle imbalances you are describing here are really common. Yes your inner quad is certainly weak, working on that will help. What also helps is getting your hips doing what they should be. This article is a bit long but is a really good explanation of what hips things you might need to work on. I really like the way he talks about recruiting your glutes at push-off by thinking about getting "goosed".

[BikeDutchess]

That article was really interesting, Wahine, thanks for posting.

[Scrappy]

Thank You Wahine. I have been practicing the pushoff this week as well as turning my right foot inwardly. The combo seems to be helping a bit, the discomfort has now shifted to the outside of the knee. Sigh..