Running Gag - Week of 2/16-2/22

[OakLeaf]

Okay Solo, you won't be very near me then. But it looks like they're forecasting beautiful weather! Enjoy your stay and hope you get to run on the beach!

[solobiker]

Thanks!! I have not been down there in about 7 years. My parents are snow birds. They spend their summers in NW NY and their winters in FL.

[kelownagirl]

Jes, in the meantime until you get a Stick, I've been doing a trick I learned from the trigger point book. You can get into your calf muscles pretty deeply with the opposite knee. Either sitting in a chair or reclining on the floor, draw the leg you're working on along the opposite knee, working from the ankle toward the knee. You can go side to side a bit whenever you hit a trigger point. The weight of your leg creates enough pressure to get all the way into the deep muscles. According to the book, six to 12 strokes constitutes a treatment, that should be repeated several times a day. It's working really well for me.

That sounds like it might be good for my shin splints. Gonna try it. Thanks!

[yellow]

Aw, y'all are very sweet thinking that the weather might have contributed to my time lag but I don't think that was it. I was most definitely undertrained. But I learned from it and will make sure it doesn't happen for the next one. (But if winter stays around, I could have a little problem with choosing the running shoes over the skis).

Had a lovely easy run on snow-covered trail today. Now THAT'S my kind of running. Cold. Pretty sunset. I am going to miss winter when it goes away.

[eclectic]

Yellow - I am glad someone is going to miss winter when it is gone - no one around here is going to. We have all the snow and no mountains to go w/ it

Oak - that trigger point book looks really good! for more things than just running. I use trigger points to get rid of tension headaches.
Where in ND did you used to live?
I am going to research ladder intervals - I think I would like those too.

Urlea - I drove past an out door runner last night (either a friend of mine or a coworker - couldn't tell because of the face mask and they are built the same) He was running on the street - I don't know how he did it. It was compacted snow broken up over ice. I could see his feet slipping. Definately NOT for me! I am too old to have bones heal quickly and properly

I DID it I got my 6 mile run done. Using the rolling pin on my calves did the trick - I was able to run faster for longer. I ran on the tread mill for 3 miles then needed a bathroom break - switched to a better treadmill when it opened up and did 2.5 on it and needed another br break. I finished the last .5 on the track. I did the 6 miles 7 minutes faster than last week. I was able to hold a 12 min mile for 5 miles. I weenied out a little on the last mile but still did it in about 12.5. The first 4 wern't bad at all, #5 was a little tougher, I had to dig inside to get 6 done - that is why I switched to the track - better scenery

Not fast by any means but faster than I was doing. Maybe there is hope for me after all. All I am aspiring to is a 10 min mile - I would be very happy w/ that but I have a long ways to go!

I got up and swam this morning - because it was less than 10 hours since I ran, I weenied out and wore zoomer fins to baby my legs. but it was all good - I still got in and "got 'er done!"

[Urlea]

Wow, active thread this week. Great job ladies!!

I am one of those that will miss winter once it is gone too. Although I am looking forward to being able to ride again. My bicycle is lonely. The outdoor pool is also a lot nicer. Perhaps if I lived in New Zealand I could have the best of all seasons at once?

Did my usual 5mile loop with the Thursday running group this morning. It was back to sub zero temps which meant packing on the layers again. Thankfully the wind was minimal. The only thing that got a little chilled was my face & that's because I was trying hard to keep up with the ladies in front of me and I feel my face warmer puts my oxygen intake at a disadvantage so I ended up wearing it around my neck not actually on my face.

I may have dipped below a 10min/mi which for me is pretty good! I can't be 100% sure of my time because there was a news crew there taping us for a segment this morning & we started a little late. My watch also freezes when it is this cold. So, I estimated high and that put me at 10 flat.

Eclectic As to the outdoor runner you saw last night, I can relate. You learn to shorten your gate when running on icy surfaces so that if one foot slips the next one is quickly planted to keep you upright. I've still had a few near wipes. It definitely sounds icier in your part of the state though.

Btw, you are doing an inspiring job with your training!


You ladies have me curious about the rolling pin idea. It sounds like it would work well. So far any soreness is dealt with by soaking in a tub with epsom salts & then using a massage ball (it's like the roller ball on a ball point pen, but much larger and without the pen part. ) that usually works, but having something that covers more surface area might be nice.

Sorry to those of whom are struggling with work & the economy. Hopefully running can be a good release of the stress for you as well. 5,000 people got laid off at my husband's work-place a few weeks ago & we are still unsure if that will come our way. It has definitely made me rethink my list of races. I will have to cut several out to save the cost of entry fees & travel. My Sweetie decided to spoil me with race registrations for my Valentine's Day gifts, how cool is that?

[Jolt]

A grand total of 10 minutes on the dreadmill at the gym today, after finishing my lifeguarding shift. I stopped early because I was having a few twinges in that outer left knee area and the dreadmill is torture anyway, and besides I knew I would be swimming tonight and getting a workout anyway. I think it's just the vastus lateralis this time--it didn't feel quite like my ITB pain and didn't hurt at all going down the stairs afterward (good sign). Time to get rollling and stretching again...I'll bet the reason it started to misbehave is because I slacked off on that for a few days and didn't move around much (I was sick at the beginning of the week).

[rocknrollgirl]

Hi All,
I just did a 30 min recovery run, and tried to take it easy. Sometimes I swear it hurts more to go slowly. Go figure.

Anyhoo, my legs were tired from this week's training, but DH went with me and I just focused on quick turnover and good posture.

Got my leg exercises done when I got home, stretched and I am now icing.

Off tomorrow..and I feel like I need it.

[Wahine]

Sometimes it is more difficult to go slowly. It depends on how your form changes when you slow down. It might be beter on your easy days to run at a comfortable pace but walk 1 minute for every 9 running, or even walk 1 min for every 5 min running.

I haven't run this week. Too busy and I've been skate skiing. Must. Get. Back. To. Running.

[rocknrollgirl]

Sometimes it is more difficult to go slowly. It depends on how your form changes when you slow down. It might be beter on your easy days to run at a comfortable pace but walk 1 minute for every 9 running, or even walk 1 min for every 5 min running.

I haven't run this week. Too busy and I've been skate skiing. Must. Get. Back. To. Running.

I feel like I plod when I try to go slowly. Running feels best to me with a very light step and quick turn over. I guess I could try to do a quick turnover more slowly?

But it would probably make more sense to do a walk/run combo. I did that last week on my "long run" because I just added a third day in a few weeks ago and I am trying not to over do....if you can believe that!

[OakLeaf]

Y'know, I've been really aware of how Chi Running has helped my knees, and combining it with some of the things I'm learning in Yoga is definitely helping me improve my form in many ways, and I'm pretty sure it's helping me get faster.

But I hadn't thought about how the one-legged drills and such actually let me run more slowly when I want to. A couple of years ago I doubt if I would've been able to maintain the 10:40-11 minute pace I use for my long runs, now, without completely battering my hips, spine and shoulders.

[eclectic]

Urlea - does DH work in this state or the state next door? I haven't heard of any massive layoffs in our state but I haven't been reading the news regularily so could have missed it.

I didn't think our state was having any big layoffs considering our economy - but I suppose, if it is a company dependent on outside interests. Also I think for the first time the western half of the state is in better shape than the east just because of the oil activity, but that could all change if the price of oil drops anymore.
Also the city you live in never seems to be a part of our state anyway but closer to the neighboring state.

Back to running
your DH is a sweetheart to do that for you for Valentine's day

[OakLeaf]

I got in what I could this morning, which wasn't much on the running front.

Run to the gym (1.4 mile, mostly just warming up)
Pilates class
Tempo run home (very brief re-warm up then 1.1 mile @ 8:19)
Yoga class
Massage (which is why I couldn't just run this afternoon)

Ahhhhhhhhhh


Now, just laundry since I just realized I don't have a pair of clean cycling shorts for tomorrow... they'll have to dry indoors overnight.
I can't miss another ride because every time I miss a day, CrazyCanuck passes me in mileage on BikeJournal. Darn it!


PS Eclectic, I was in Solen, ND in Sioux County for my first two years of high school. I take it you're in the western part of the state?

[Crankin]

Well, it's been a no run week for me, after I just got started. My snow shoe last Sunday wiped me out, after 2 consecutive days of running. Then, I had a blister from the snow shoeing, too. That is almost gone, thanks to swift treatment.
My fibro symptoms are flaring up, and really annoying things, too. It's so discouraging, Eclectic, I don't know how you do it. I did go to spin twice this week, rode my trainer once, along with 2 yoga classes. So today, after waking up with a pretty bad case of "going," I decided to at least walk outside, because I wanted to use my new el cheapo Garmin. I just came back from my neighborhood loop, walking a 14.3 pace. Since that includes some significant hills, I am happy. I may run at the gym tomorrow, since it is going to be rainy/snowy.
Well, I refuse to give in, although my doctor keeps telling me to slow down...
Won't happen.

[emily_in_nc]

Wow, oakleaf, you are amazing! The massage sounds wonderful after all that.

Today I did a short trail hike (3 miles or so) with DH and pup in the morning, then Rodney Yee's "Yoga for Athletes" tape this afternoon. My knees are still feeling a little cranky, so no running since Monday. I'll try again this coming Monday.