January Thaw... 1/8 through 1/14 runs!

[Wahine]

Wow, seems like everyone is doing really well. Hills, runs in nasty weather, new distances. Cool.

And Grog, I use this thread for acountability too. I just look at it and say, you better do something today so you can post.

So I ran 3.27 miles in 30 min on the dreadmill. We're in the middle of a winter storm and the roads are a mess. Running on the sidewalk is out of the question because when they plow the roads all the snow ends up on the walk. Usually this is no big deal because it all melts in a day. Not this year. We've got tons of snow. I think I might go snow shoeing this weekend.

[tattiefritter]

Silly as it sounds, I need to practice running downhill. There is a half-marathon coming with more downhill than up, which for me is a bad news because I can pass most people on the way up... but get passed by everyone on the way down. That will be my goal for the next month.

If I'm running on tarmac I find running downhill surprisingly difficult - think its the impact and the lack of obstacles, get me offroad though and I love it and fly downhill like an idiot jumping over stuff and arms flailing, on one of my trail races I flew past almost everyone on the downhill enough that only two people caught up with me on the flat where I slowed right down, I put it down to my MTBing background. I'm doing a lot more road hills now so hopefully that will improve. Talking of hills did just over 5 miles with the club last night on a good route with a mixture of hills, some long and gradual some short and steep I really enjoyed it. It actually stopped raining last night and it was a good night for running. The wind has also died today so I'm heading out at lunchtime for whatever I feel like doing also breaking out the Noo Shoooes.

[OakLeaf]

I need to practice running downhill.

That's one place where the Chi Running method is immediately obvious. Big, big torso rotation, keep your legs underneath or behind you, midfoot strike, and I fly down hills with like no impact at all.

And +1 on the accountability, this thread has definitely been good for me that way.

[Grog]

That's one place where the Chi Running method is immediately obvious. Big, big torso rotation, keep your legs underneath or behind you, midfoot strike, and I fly down hills with like no impact at all.

I'll be thinking more about my torso next time I run downhill though - I have been taught to gently bend it forward (along the hill's incline) but not to rotate it.

The thing is: I need to run downhill for 2 miles at a time, on a 5% incline. Gravity does take its toll, and no matter what I do I still have to stop my weight at every step. I was amazed to find out yesterday that my downhill pace was 2m45s/km (whereas my pace for the whole run was 5m30s/km). Still, lots of people are passing me. Maybe I'm a downhill-weenie on the run! (I'm not at all on the bike.) I guess I need to progressively re-train for that....

[Kimmyt]

Have you thought trying to add some leg strengthening exercises to your training? I'm not sure it would work, but my thought is that if you did exercises that focused on strengthening the legs that the impact wouldn't be as hard to take. It's kinda like skiing bumps, running downhill is very high-impact, so you try to strengthen your muscles to support your legs during those impacts... not sure if it would work, maybe some squats and dead-lifts and those knee exercises....

[Deborajen]

I did four miles on Sunday but nothing more this week. I've had "the crud" since Tuesday evening - sore throat, cough, plugged up ear, fever, and the worst fatigue I've had in a long time. And of course, we're having really nice weather -

Well, hopefully I'll have some energy over the weekend. I don't want to overdo it and relapse, but a walk in the fresh air sure sounds good.

Deb

[Grog]

Have you thought trying to add some leg strengthening exercises to your training? I'm not sure it would work, but my thought is that if you did exercises that focused on strengthening the legs that the impact wouldn't be as hard to take. It's kinda like skiing bumps, running downhill is very high-impact, so you try to strengthen your muscles to support your legs during those impacts... not sure if it would work, maybe some squats and dead-lifts and those knee exercises....

That's a good exercise. Perhaps I should start doing squats when I brush my teeth again.

Anyone with specific suggestions for this?

**

In the meantime, I went for a tempo run with my sweet partner this morning. Slow 10 minutes warm-up, then a pretty tough 20 minutes (85% effort and perhaps 90-something % on the last 5 minutes of that), and then a light jog to get home (another 10 minutes). Boy! was that painful - I ran way too hard for a tempo run - but it was fun in a way. I was planning to do intervals tomorrow but I don't think it's such a good idea anymore.

So my next run should be Sunday's 18.5 km.

[Shiraz]

I am so sore from restarting weights and lunges, I can hardly get out of my chair! My daughter talked me into going to the gym and took me through the weight machines (barely any weights, mind you). My behind and legs are so sore!! I met with a trainer today and we did upper body and abs. I can't wait to see how I feel tomorrow I have forgotten how sore you are when you start up.

I have only ran a few miles this week. Our roads are solid ice and we have had terrible weather. Sunday I ran with my daughter outside so a slow icy 7 miles and a core strength ball workout, Wed only 2 miles than the WEIGHTS, Thursday eve 5 miles of speed work on the treadmill. Today walking half mile and than upper body wts. We are planning on trying to run tomorrow.

Even thought the roads are terrible and the skys are gray I need every little bit of sunlight that you get from being outside. I struggle from Dec - March from lack of beautiful light. I need to get some of those special lamps.

[Wahine]

That's a good exercise. Perhaps I should start doing squats when I brush my teeth again.

Anyone with specific suggestions for this?

The major muscle groups you want to train are your glutes, quads and tib anterior for downhilling. Lunges are good, squats are good, step downs are very functionally specific. Skipping rope helps you get used to landing on your forefoot and the impact.

Here's a suggestion:

3 sets of skipping to fatigue (for me at the beginning of a season that's only 1 to 1.5 min) with a good 45 to 60 sec rest between sets.

50 reps (25 each leg) of "uber curtsies" - explained below.
Wall squats using a ball - 3 sets of 10 to 30 reps
Toe taps in sitting - 3 sets to fatigue.
Lunges - 3 sets of 10 to 30
Step downs - 3 x 5 to 15

All of these exercises are body weight only and you're shooting for 3 sets of 30 on the harder ones because it'll build muscle endurance. That's what you need for longer downhill runs.

You should never have knee pain with any of these. If you do, stop.

Uber curtsies = Curtsie but in stead of only stepping back a foot or so, step back until you're almost in a full lunge but remember that a proper curtsie has you crossing the mid line with the leg that steps back. The more you cross over the more work you'll get out of your glut med. But be careful to make sure you line your knee cap of the front leg over the second toe as you bend it. This is very important for ALL weight bearing leg strengthening that involves bending the knees.

Toe taps = sitting, keeping your heels on the ground tap your toes, play with the speed but try make them quick/clean movements.

Step downs = Stand on a step and step down with one foot very slowly, focus on knee alignment and keeping your pelvis level, ie don't let the stepping side drop towards the ground. Only go as far down as you can without comprimising form. This is a tough exercise that works on control and balance.

[Grog]

Wow! Thanks Wahine! I've printed that and will try it today.

I don't quite know what a curtsie is but I think google will help me there in the meantime.

Thanks!!!

[Wahine]

Wow! Thanks Wahine! I've printed that and will try it today.

I don't quite know what a curtsie is but I think google will help me there in the meantime.

Thanks!!!

What!! You're a good Canadian girl Grog. It's what you do when you meet the Queen. Oh wait, aren't you from Quebec originally? That explains it.

[Wahine]

http://www.youtube.com/watch?v=zXxAr...eature=related

It's not great but helps.

If you search Curtsy on Youtube, you'll get a bunch.

[Grog]

What!! You're a good Canadian girl Grog. It's what you do when you meet the Queen. Oh wait, aren't you from Quebec originally? That explains it.

From Quebec indeed!

Hehe I was thinking of "curtsy" as an exotic yoga position that I had no clue about.

I assume that I should be on my toes on the back leg, right? 'Cause when I do it with my heel down I do get a stretch but no glute work.

[Wahine]

I assume that I should be on my toes on the back leg, right? 'Cause when I do it with my heel down I do get a stretch but no glute work.

Absolutely. Sometimes I do this exercise with a lightish (10 lb dumbbell) in the hand on the same side as the leg I'm stepping back with. As you step back reach the DB out in front. It actually helps with balance and alignment but makes the exercise more muscle work rather than co-ordination. I call this version, "The Brier." Now, as a Canadian Girl, if you don't get that one I might have to come up to Vancouver and bomp you on the head with a curling stone.

[Grog]

Now, as a Canadian Girl, if you don't get that one I might have to come up to Vancouver and bomp you on the head with a curling stone.

Ouch! Okay, I'll do my best to avoid that cruel (and rather unusual) punishment.

Will report!