Winter Running Thread

[rocknrollgirl]

RnR, hooray for aggressive, goal-oriented rehab plans and the most stable pelvis in your race!!

Oak I am glad to hear you say that. I was worried that he was pushing me pretty hard, but they all keep commenting that I am pretty strong and need to be pushed a bit. He is doing stuff I recognize from when I had PT years ago for and IT band issue like monsters and clam shell, but I have been cheating when I was doing those exercises at home and his form corrections are kicking my butt, literally. My glutes are sore today. The only thing that is really new, new is that stability pad.

So I did get to run today. They told me I could if I halved my distance, no hills and no sprints. So our rail trail is pretty clear of snow and I went and did a very easy 5 milers this morning. Aside from my glutes being sore I felt pretty good. The PT said I should do the clam shells and monsters at home, but I am so sore today. Maybe I will do them later and just cut my sets down.

I started to get a little freaked out about lost trail time until my husband reminded me that if you are an East Coaster...everyone's trails are snowed in. That did make me feel better. If we lived someplace that we could cross country ski, or ski mo I would just switch to that, but our trails just get crappy. Deep frozen foot prints. Very tough to run on. Not too many people with snow shoes around here to pack the trails dowm

[OakLeaf]

Glad you've been able to run a little. Sounds like miserable conditions out there, and more coming in tomorrow.

Got any tips for doing the clamshells? I've always wondered about the hip and knee angles, but my PT never corrected me. I know how much difference that kind of stuff makes - like how the figure 4 stretch is so much deeper when the contralateral knee is at 90° -

So I dragged myself out of bed and ran that half this morning. Ironic thing, half the reason I signed up is because DH and his cousin had made a noon lunch date, so I knew whatever I did I'd have to get it done early-ish, but cousin had to cancel after I'd already signed up for the race. Anyway, conditions were pretty good, 45° and overcast, very little rain, there was wind but it was mostly a crosswind, the only negative about the weather was the unavoidable puddles, so my feet got wet right away. Another 2d place in AG, which I really was not expecting, the fast gals had come out for this race in the past, but not so many of them today.

I still cannot understand drinking beer at 9 a.m. when you're going into hypothermia ... but there were plenty of people taking the free beer on offer after the finish ...

[Crankin]

Good job, Oak. Yeah, beer at 45 degrees and rainy, after running 13 miles does not seem like a recipe for recovery. A few years ago when I was running in the early spring, it seemed I only ran on days I wouldn't ride, as in 45 degrees and rainy.

[Pax]

Way to go, Oak!!

Beer makes you not care that it's 45 and crappy.

[rocknrollgirl]

Glad you've been able to run a little. Sounds like miserable conditions out there, and more coming in tomorrow.

Got any tips for doing the clamshells? I've always wondered about the hip and knee angles, but my PT never corrected me. I know how much difference that kind of stuff makes - like how the figure 4 stretch is so much deeper when the contralateral knee is at 90° -



I still cannot understand drinking beer at 9 a.m. when you're going into hypothermia ... but there were plenty of people taking the free beer on offer after the finish ...

I do not get the beer at 9am thing either. Actually not even after a race. Blech.

So clamshells. I always did them propped up on my elbow with my knees folded 90 degrees to my hips and my feet 90 degrees to my knees. He has me do them lying all the way down on my side. Head on my outstretched arm and leaning in. Not holding on to anything. Knees at more like a 120 degree angle, feet more forward and heels flexed hard. Made a big difference.

Same with the monster walks. Slight change in form and ouchy.

[OakLeaf]

Thanks. I'll try them.

[emily_in_nc]

Great job, Oak! I could not have run in that cold.

I did a 3-mile run today in sunshine and wind, temp around 58-61. Quite nice! Trying to work back to where a 5K distance is easier again; I've been so erratic in my running lately that it's still a bit of a struggle.

[OakLeaf]

Nice, Emily!


Really, what we had yesterday was the kind of weather that it's tough to motivate for a training run, but near perfect for a hard effort once you're out there. Probably a good thing I ran the race on that level, too, because sticking to the training book and doing 15 miles easy pace, I might have sat around procrastinating until the sun came out again this morning.

[rocknrollgirl]

So more tales from the PT front.

Yesterday's session included adding lunges onto the stability pad. They did add another exercise, an extension with a straight leg. That was no bueno, so I stopped. I did wonder briefly yesterday that they were pushing me too hard, but I trust they know what they are doing. Aside from muscle fatigue, nothing hurts from an ut oh stand point while I am doing it. Just sore muscles day after. And the PT does pay 100% attention while I am updating him. For example when he asked me yesterday how I was feeling and if I ran over the w/e and how did it feel he was very attentive. So I must trust.

So perhaps on the other side of this I will be much stronger ( and have a really nice butt from all of these exercises). The question is, does a period of less running in the middle of training derail the train, or sink the ship as it were. Before the hammie cried stop, we were almost up to time and distance necessary for our upcoming May 1st trail race. The last time we did this race in 2013, most of our long training runs were around 2 hours. Hopefully between that good solid 2 month training block and what I can put in after my leg feels better will be enough to have a decent race. And by that I just mean enjoy the race without having to worry every 2 mins if my hamstring is going to hold up.

Worst case scenario, I can change my distance up until the day before the race if I have to and drop down. I have already found another trail half about 6 weeks after the May 1st race in case I do have to drop down and feel like I still want to run a longer race before summer.

And onward we trudge. Keep on running ladies! We have bitter cold coming so I will have some chilly stories for later in the week!