September 2015 Running Challenge
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Friends: when I began running a couple of months ago, I was able to successfully deal with some pain in the knee hip area through stretching and strengthening of the muscles. Now, I need some suggestions with a different kind of pain: my left heal is bothering me. Not all the time or every time I run. But it has been bothering me to a greater extent in the last couple of days. Any suggestions for how to deal with that? Stretches, exercises? Thanks.
I'm not particularly familiar with heel pain. MIght look at rotating your shoes a bit. If you are just starting to build a running base, it could be a muscle imbalance issue,especially if you had some knee/hip pains prior- often its related. Look in to IT band stretches, clam shells, pilates/cross training/plyometrics and core strength. The heel pain could be achilles? only guess I have is shoes or pushing to much to fast. Runner's World online has an IronStrength workout regimen for runners.. Good luck!
http://www.runnersworld.com/training-video/ironstrength-workout0 -
1/9: 7 miles
4/9: 6.8 miles
6/9: 13.7 miles
8/9: 4.5 miles
11/9: 1.2 miles (felt something tear from my hamstring to just below my knee - 2 days before my half marathon
)
13/9: 13.1 miles (despite some worry about running on my dodgy leg I took it easy and managed to complete my race - yay \o/)
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@Elise4270 Thanks for the comments. I will check these today. Heel pain is on the other side of my body than the knee. So, it's probably not related. The knee and hip pain disappeared for the past three weeks. In any case, I just checked plantar fasciitis and it seems that's exactly the pain I am experiencing. I tried a couple of things they suggested and will continue to do. I think this might be related to the fact that I decided to run daily--that's probably premature and I will need to build up more muscle before doing that.
But, good news is that I am so hooked on running: something I did not imagine before. So, today, after icing my heel a bit and doing some exercises, I decided to run. I did a 5k and actually did the best time in this round of running that started two months ago: pace was 9:51/mile. (I cannot believe I did a 5K in 24:29 three years ago! I quit running after that, but back to it hopefully for a long time to come.)
9/1 rest day -- elliptical
9/2 4.2 miles -- wasn't that easy for some reason, but done!
9/3 rest day -- elliptical
9/4 3.17 miles -- that was probably the most difficult run since I've started seven weeks ago. The humidity was so defeating and soul crushing!
9/5 rest day--too hot/humid, elliptical
9/6 rest day--too hot/humid, elliptical
9/7 3.32--running again!
9/8 rest day -- no workout
9/9 3.52
9/10 2 -- decided to run two days in a row for first time
9/11 3.18 -- another day of running (three days in a row)
9/13 3:11 -- took a day off bc of heel pain (did elliptical though) -- fasted 5K: pace 9:51/mile.
22:5/50
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Completed so far:
9/1 -- 2.04 miles
9/2 -- 3.04 miles
9/4 -- 2.25 miles
9/5 -- 7.05 miles
14.38 miles completed -- 35.62 remaining to my goal of 50 miles
9/7 -- 2.49 miles walk
9/8 -- 2.53 miles
9/9 -- 3.56 miles
9/11 -- 2.07 miles
9/12 -- 8.05 miles
30,59 running miles completed, 2.49 miles walked -- 19.41 running miles remain to my goal of 50 miles0 -
@Elise4270 Thanks for the comments. I will check these today. Heel pain is on the other side of my body than the knee. So, it's probably not related. The knee and hip pain disappeared for the past three weeks. In any case, I just checked plantar fasciitis and it seems that's exactly the pain I am experiencing. I tried a couple of things they suggested and will continue to do. I think this might be related to the fact that I decided to run daily--that's probably premature and I will need to build up more muscle before doing that.
But, good news is that I am so hooked on running: something I did not imagine before. So, today, after icing my heel a bit and doing some exercises, I decided to run. I did a 5k and actually did the best time in this round of running that started two months ago: pace was 9:51/mile. (I cannot believe I did a 5K in 24:29 three years ago! I quit running after that, but back to it hopefully for a long time to come.)
Congrats on the new-best 5k time!
Re: heel pain. I had some mild Achilles problems earlier this year (April-July), and I had great success using KT tape. You have to be fairly precise in how you use it, but the KT tape site has a ton of tutorials for every muscle-related malady you can think of (including PF). I managed to more or less cure my heel problem (it's about 90% healed, I'd say) while still building from 35 to 50 mpw in July and August. Icing it, possibly using KT tape and taking a 2-3 days off during the week til you build back up to more frequent days of running would probably be a wise route of action
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9-1: 3.08 km...everything was going fine for the first 2k. First run after a very well-fed and drank vacation (seriously, a rib-eye the size of my forearm for the last dinner). 2.5k, I notice how tight my right leg feels. I loosen up my shoe and that does nothing. I started walking, and tried to pick back up but I was in so much pain I had to call my mom for rescue. Ugh.
9-4: 4.24 km...Wanted to take it slow today so as not to agitate anything (foam-rolled the sheet outta my leg the other day). Very hot, not a fun run at all. Slow paced, so slow it was on par with my c25k week 7 overall pacing which INCLUDES the 10 minute warmup/cooldown. Boo.
9-6: 5.45 km. My longest run yet! Pacing was much better than it has been in the last 2 weeks. First race is 2 weeks from today, looking good!
9-10: 2.12...treadmill running. I don't know how I'm gonna stay motivated if I'm stuck on a treadmill.
9-11: 3.83 km. Treadmill running. Blech. On the plus side I completed my first week of student teaching!
9-13: 5.52 km...new 5k best of 38:02!
24.24/65km
My first race is next Sunday (!!!) and I'm nervous but also excited. I know I'm ready and I hope I can run a 37:30, but a sub-37 would be a dream.0 -
Like lots of other people Cool and Drizzling, 9C = 50F. Was a nice run - even though I struggled - Probably due to the 11.4km run I did yesterday.
1-Sep 0 0 140km goal
3-Sep 6km
4-Sep 6km
7-Sep 7.4km
12-Sep 11.4km
13-Sep 6.5km 37.3 102.7 km to go
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01/9 12 miles
02/9 12 miles
03/9 10k
04/9 12 miles
05/9 10k
06/9 34.1k
07/9 10k
08/9 20k
09/9 20k
10/9 10k
11/9 20k
12/9 10k
13/9 39.1k
244km/400
mission accomplished, 24.2 miles done, even if still not at 100% (foot problem, bit of sickness)
and GPS was OK today, so I could relax a bit more during the training
almost ready for my first marathon, body should be ok, still working on my mind
and congratulations to all here for their achievements, I'm so glad I discovered this wonderful sport, nothing is better than the feeling of achievement after a run0 -
Date Miles today. Miles for September
9/1 10.5 miles - 10.5
9/2 6.6 miles - 17.1
9/3 9.5 miles - 26.6
9/4 6.85 miles - 33.45
9/5 20 miles - 53.45
9/6 REST DAY
9/7 10.4 miles - 63.95
9/8 10.25 miles - 74.2
9/9 7 miles - 81.2
9/10 10 miles - 91.2
9/11 6.5 miles - 97.7
9/12 21.5 miles - 119.2
9/13 REST DAY
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patrikc333 wrote: »and congratulations to all here for their achievements, I'm so glad I discovered this wonderful sport, nothing is better than the feeling of achievement after a run
Couldn't have said it better!
@ddmom0811 I'm lucky that I only live 2 miles from the beach, otherwise I would probably travel as well. Nothing better then running along the beach! Also: Tiffany necklace? I may have to look into this Nike HM!
@mwyvr A chocolate-banana bread powered run? Yum! I thinkmy run this evening was powered on Doritos. Not the healthiest
Was super lazy this morning and didn't get up early for the 10km. But there is one in the next town over in a couple of weeks, so I will definitely do that one!
I did go for my "long run" of 7 whole miles. The longest I've ran
A big loop down to the beach, along and back. I will probably cut back next week, then attempt an 8 mile the week after.![exercise.png[\img]](http://tickers.TickerFactory.com/ezt/t/wGy1FRv/exercise.png[\img])
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1-rest
2-5.03
3-5.04
4-rest/ travel
5-1.88 walk
6-5.26
7-3.43, 5.00
8-9-rest
10-2.53
11-5.33
12- 5.03
13-10.03 beast!
And now I've eaten too much....
48.56/80+
@AlexPaige Congratulations on the new PR! Sorry about the treadmill running, I'll agree ugh, daunting! I run in the heat before I hit the mill. I bet come cold rainy weather I'll get on it though..0 -
Hi all!
This month has been a bit crazy until now - I only managed two runs so far *sigh*
I haven't yet gotten around to set up a ticker. Not sure if it would make sense to set a goal for September or October anyway... But it's nice to look at this thread when I have a free moment and see that everyone else if out on the road and logging miles, keep up the good work :-)
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9.1.15... 3.04...26:30- late 10 PM run
9.2.15... 5.27.... 48 minutes: Woke up a little late- wanted to hit the road around 5:15- left at like 5:35- oh well- was worried about time due to it being the first five miler- I did okay - 48 minutes roughly- super busy yesterday didn't get a chance to update
9.3.15... 3 miles- 27- super slow- stiff and heavy
9.6.15- 3.02.... 28:56- I went ahead and shuffled my runs- workshop was to important to stress over a 9 miler and then the workshop. So Sunday- I did an easy 7:30 AM easy 3 miler- way more hilly than expecting- but no worries!
9.8.15- 8.98 @ 1:34- this was rough- it was hot and humid- It was a chips and salsa left over sprint to unlock the door and straight to the toilet. Another sweaty toilet seat end to my run!!!
9.11.15... 6.39... 55:16 felt really solid today- very disappointed I ran out of time!
9.13.15..... 10.17.... 1.31.13- longest run of the training- mostly felt good- was VERY pleased with my first 4- a stead 8 and change landing me at 34.5 minutes- which made me happy. I ran 8 miles on the flat canal dirt path and two miles on asphalt side walk- 1 mile straight up through Princeton- and you can see on my split the last mile was down hill and quick. I didn't puke- and I didn't crap myself so WINNING!
August: 66.23 of 75 miles
September 39.87 of 104.5 this seems a touch low- I think I need to go back and re-add my milage. almost half way through the month and I've only officially missed one 3 miler. HERM.
Total Half Training Mileage
144.95 of total 225
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I'll have to read everything tomorrow, just got back from lake. For those who asked Skip did good in the meet Saturday, she ran her 5K in 23:12 she cut 30 seconds off last week's time and this time is about 30 seconds slower than her PR. Like I said HUGE meet, she finished 120th, the girl who won ran it in 18:27 good night! They stop the clock at 40 mins for the girls with 229 finishing under that time so you have no idea how many actually ran. They try to keep things moving so they start the next race while the one before is on the course, I HATE that especially when they start the boys after the girls, the back of the field tends to get passed by the lead boys and I think that is a confidence killer for the girls. Plus the guys are running like 15 min 5K and are flying past these girls. I'd say they passed at least 20 girls.
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The weather was great this evening-cool and low humidity, so I had to head outside for my run. I even got it in earlier than usual, it was still light out. And it was nice to finish up and not be completely drenched in sweat and about to collapse because of the head and humidity. I got 4 miles in, at an average of 12:08 min/miles. Pretty good for me, for that distance.
9/3 4 miles
9/4 3 miles
9/6 4 miles
9/8 5 miles
9/10 5 miles
9/13 4 miles--total of 25 miles out of a 40 mile goal.0 -
skippygirlsmom wrote: »I'll have to read everything tomorrow, just got back from lake. For those who asked Skip did good in the meet Saturday, she ran her 5K in 23:12 she cut 30 seconds off last week's time and this time is about 30 seconds slower than her PR. Like I said HUGE meet, she finished 120th, the girl who won ran it in 18:27 good night! They stop the clock at 40 mins for the girls with 229 finishing under that time so you have no idea how many actually ran. They try to keep things moving so they start the next race while the one before is on the course, I HATE that especially when they start the boys after the girls, the back of the field tends to get passed by the lead boys and I think that is a confidence killer for the girls. Plus the guys are running like 15 min 5K and are flying past these girls. I'd say they passed at least 20 girls.
Wow congrats to her!! That's awesome!!!
I cosign the girls being in front of the boys being weird- I don't remember that at all in high school- that would really bum me out- and I ran varsity- it would still make me sad!!! Ah well- I'm sure they have their reasons (probably not good) but reasons none the less.
23:12 is a great time- I hope she's super proud of her self!!!0 -
Good walking day. Was my rest day, but did just a tiny jog for about a quarter mile. Almost stepped on a snake, eeek.
9/1 - 2.06 miles (walk)
9/2 - 2.76 miles (run/walk)
9/3 - 2.26 miles (walk/run)
9/4 - 2.82 miles (run/walk)
9/5 - 5 miles (walking) also kayaked about 4 miles!
9/6 - 2.16 miles (walk)
9/7 - approximately 4.42 miles. (Run/walk)
9/8 - 2 miles (walk)
9/9 - 2.46 miles (run/walk)
9/10 - 2.40 miles (walk)
9/11 - 2.34 miles (run/walk)
9/12 - 8.26 miles (walk/run)
9/13 - 3.58 miles (walk/run)
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pearshapedmum wrote: »happy birthday to me :-) the big 3-6!! a gentle 7 miles for me this morning giving a total of 27 so far and 21 more to go. i reckon i might beat my target! got my new forerunner 220 today, so cant wait for my next run to play with it.
Happy Birthday! Hope it was a great oneDichotomy1976 wrote: »1/9: 7 miles
4/9: 6.8 miles
6/9: 13.7 miles
8/9: 4.5 miles
11/9: 1.2 miles (felt something tear from my hamstring to just below my knee - 2 days before my half marathon )
13/9: 13.1 miles (despite some worry about running on my dodgy leg I took it easy and managed to complete my race - yay \o/)
Yay for completing your race!
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September goal 65 miles
9/1 3.51
9/2 3.35
9/3 rest
9/4 3.16
9/5 life day
9/6 6.19
9/7 a "I'm too darned lazy to move a muscle" day
9/8 snokeling 3 hours
9/9 3.15
9/10 3.34
9/11 3.35
9/12 rest
9/13 Hilo Bay 5k: 3.12, 2nd place in my AG ( at a finish time that Skip could have done several 5k's in!)
Total 29.17
Ticker is my goal for 2015 and accumulation to date:
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Today scouted out the tough parts of a 25km trail race I'm running mid-October. Yup, pretty tough. But not scared off.
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 088.12 km Goal: 322 km / 200 miles (27% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Sep 13 12.86 km Up up up trail run Sep 12 15.04 km MAF HR, somewhat hilly, felt good Sep 11 07.63 km Recovery run / Date run in the forest Sep 10 10.99 km Dead flat run around seawall Sep 09 ----- Rest day Sep 08 04.68 km Pushing it on the track 3x1km. I hate the track. Sep 07 07.82 km Exploring a different trail to the dog beach Sep 06 21.21 km Running gentle hills around the lake, felt great save for blisters Sep 05 ----- Life break, coaching soccer Sep 04 07.90 km UBC forest - Date Run Friday! Sep 03 ----- More of same Sep 02 ----- More of same Sep 01 ----- Life break, running an evacuation centre
View of Indian Arm (that's salt water down there) from Diez Vistas Trail; Vancouver in the distance to the west.0 -
View of Indian Arm (that's salt water down there) from Diez Vistas Trail; Vancouver in the distance to the west.
wonderful pic - wish I was there0 -
01/9 12 miles
02/9 12 miles
03/9 10k
04/9 12 miles
05/9 10k
06/9 34.1k
07/9 10k
08/9 20k
09/9 20k
10/9 10k
11/9 20k
12/9 10k
13/9 39.1k
14/9 10k
254km/400
super tired after yesterday, plus wet and dark, and it's also Monday
and it's going to rain till Thursday
not a nice start of the week0 -
Good morning everyone! ! Okay before I start this post I will tell you that I am blonde! !! I have struggled with my runs recently, I'm trying for 5 k. I was talking to my husband at weekend and he asked to look at my runkeeper app to see if he could help. Well he did! ! I've been running 4.46 Miles not Kilometres. I have actually been running 7.21 km!!! Firstly I felt quite stupid not realising, then all of a sudden felt elated! ! Today I ran 5 kilometres in just under 40 minutes and it's all up hill!! So now I know what I'm doing I am going to push for 35 minutes by the end of September! !! I know this is slow compared to some of you fantastic runners on here but I'm sooo happy. Have a great day wherever you are ☺☺☺( sorry to all you blondies )!0
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@dawniemate That's a fantastic story! What a treat to find out you've been running substantially longer than you thought.
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@dawniemate that is very funny!0
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@mwyvr you have such lovely scenery when you jog (run?). I have to wait til my miles are slightly more increased before I can actually get into the countryside. still nothing quite as good to see as that lovely lake though.
@ACSL3 thanks for the birthday wishes - I ended up with 3 birthday cakes, and with the Chinese food for dinner, I think I need to run a marathon to counteract the calories. Still, birthdays should be enjoyed :-)0 -
9.2: 1.25 - 1.25
9.3: 4.1 - 5.35
9.4: 2.4 - 7.75
9.8: 4.3 -12.05
9.10: 5.25 - 17.3
9.12: 6.1 - 23.4
9.13: 2.75 - 26.15
I'm happy with my total for the week, but I'm still behind from my slow start this month. I'm focusing on enjoying running and the challenge of upping my mileage without letting this turn into a chore. Throwing in a few short runs has been an unexpected pleasure. Sunday I ran to Starbucks by the farmer's market, treated myself to a fancy coffee while I shopped for veggies, and then had a beautiful walk home.
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9/1: Rest
9/2: 7 miles
9/3: 8 miles am and 6 miles pm with the Thursday crew
9/4: 6 miles
9/5: Rest
9/6: Brunch and walking around museums > running 6 miles in a new town
9/7: 18 miles
9/8: Rest
9/9: 10 miles
9/10: 7 miles speedwork am, 6.4 miles pm with Thursday crew
9/11: Rest
9/12: 5 mile race (set new 5 mile and 5k PRs!)
9/13: 12.3 miles
9/14: 5 miles
52 degrees to start... my knees were not happy when they had to warm back up when I got home, but coming home NOT totally drenched in sweat is a great way to start the week. Fall is approaching! FINALLY!
90.7/200
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Date Miles today. Miles for September
9/1 10.5 miles - 10.5
9/2 6.6 miles - 17.1
9/3 9.5 miles - 26.6
9/4 6.85 miles - 33.45
9/5 20 miles - 53.45
9/6 REST DAY
9/7 10.4 miles - 63.95
9/8 10.25 miles - 74.2
9/9 7 miles - 81.2
9/10 10 miles - 91.2
9/11 6.5 miles - 97.7
9/12 21.5 miles - 119.2
9/13 REST DAY
9/14 10.5 miles - 129.7
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