October 2015 Running Challenge
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Everyone is doing such a great job keeping up with their runs and posting. I'm behind despite all efforts but have some long runs planned. Hopefully I can make it up!
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1/10 – rest day
Okay, I hope you don't mind but I need to gloat!
With shin splints in one leg, my physio and I have been working on my stride etc and stretches for over a month. I was worried about pushing through with shin splints but he said it was worse for me if I were to stop running and rest as my muscles are weak and as long as I ice, compress and take it easy, I should keep running.
After Wednesdays 3.5km run, my shin was pretty tender. I have been doing stretches and resistance exercises at home between runs and massaging my legs after icing, rolling and wearing my compression sleeves during and after runs. Sounds like a bit of work, I know.
Today I tried something different. I turned my distance audio cues on my phone app off completely and instead, told the app to give me 5 minute audio cues. So every 5 minutes, I was told how long I had run.. 5, 10, 15 mins etc.
I jogged at a slow, steady pace.. Slower than usual, bent my knees a bit more and didn't worry about trying to land on my mid-foot for a change.. Just ran how my body felt it should.
I went up hills, down hills (I did find my shin hurt a little going down, only because gravity was forcing me to go faster than I wanted to)..
One thing I did notice, about slowing my pace right down was that I wasn't bobbing up and down as much as I usually do. I felt I was moving more like someone you see run a marathon (I am far from being a marathon runner, but hopefully you know what I mean
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My last 5km time was 37 minutes.
Today, I ran 5km in 40 minutes.
Not that that worries me.. I just find it interesting - I slowed my pace and finished 3 minutes slower.. BUT I AM PAIN-FREE!!!!
And the greatest thing of this.. Isn't even the fact that I ran 5km.. It's that my body felt so good that I could have kept going! I was on the verge of trying for an extra 1-2 km but thought I'd better not push my luck
I am absolutely over the moon!!!!! A BIG thank you to everyone for your inspiration and kind words!
That is great news. Yes, slower but longer works out great when you are building a base. Glad you are working with a physio and they are giving you a good overall plan. As far as the bobbing up and down, one thing that helps with that is a slight forward lean from your ankles. As shown in this video (tip #1):
https://www.youtube.com/watch?v=VyjyewP6_i8
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10/1 - 8 miles
10/2 - 5 miles
10/3 - 5.1 miles
10/4 - rest day Allen's son is in the Nat'l Guard and was supposed to jump yesterday. We were headed there when they cancelled the jump
10/5 - 10.1 miles
10/6 - 5.1 recovery miles
10/7 - rest day
10/8 - 6.6 miles of hilly hills
not big hills just rolling up and down and up and down
10/9 - 5 miles my first mile I thought was crappy because I thought my watch said 10:50 and it felt like 10:50. Turned out it was 10:05 which I didn't realize until I pushed harder and my next split was 9:47. Ended up with a 9:49 pace... so happy especially after dancing too much and too late at the Miranda Lambert concert last night!
10/10 - 5 miles - 9:55 pace don't know what's gotten into me. Ran with Skip who is home from Disney.
10/11 - 5.1 miles
10/12 - rest day
10/13 - 11.1 miles (yes I want my .1)
66.1 of 120 miles
Run felt good this morning, 58 F with 100% humidity but it was more fog than heat. I was so happy with this run my first mile was 11:16 and my last 10:22. I did pretty much negative (or same) splits the whole run.0 -
@jorocka LOVED reading about your HM. I see nothing wrong with your Jersey celebration yell, in the pictures you can see exactly where you saw your time! We need to see a finisher picture with your medal sounds interesting. The bag piper sounded insane how cool is that. I agree that no one, short of SonicDeathMonkey, looks good while running, he's just Mr. Running GQ. Sounds like the whole HM experience was fantastic, can ask for more than that.
@msf74 my literary talent comes from years of reading smut novels
@shanaber I need to keep my mind occupied on rest day, hence the goofy pictures. ha ha!
@safricachick welcome!!!
@7lenny7 it's awesome to see you lowering what you know you can do the half in, you are going to kill it. Mine is the 14th of November
@kstar_lee I think @karef said it all about the shin splits I hate that they are giving you such a hard time
@patrikc333 cool on seeing the fox. Enjoy Amsterdam! People with running cars is my pet peeve. Skip has asthma and like you is sensitive to the gas fume smell. She complains when cars go by when we are running and I don't even notice it. Perhaps growing up with a auto mechanic for a Dad and working on race cars my whole life killed my gas sensor ha ha! I really hate when you are sitting outside at a place eating and someone pulls up and runs the car and sits there....hey I'm eating here shut that off.
@kristinegift - nice change up in the route today, sounds lovely.0 -
kristinegift wrote: »
All in all: 62 mile week, thanks to a HM and a long run in the same 7 days. My lower back is sore, my feet hurt, and I am totally exhausted, but this was a weekly mileage PR by about 7 miles! Moved today's long run from Sunday to Sat so that next week is only 44-48 miles, so hopefully I'll be feeling fresh for the Baltimore HM next weekend!
Outstanding job. Good luck next weekend.So quick up date. We are alive. I'm feeling a little pulverized and my stomach is now giving my grief... But I crossed the line around 1:58. I did a happy dance... Okay it wasn't a hair dance. It was a straight end zone fist pumping F+++KYESSSSS kind if reaction. Super happy e are done. Very happy I accomplished my goal.
Pictures and more later!
Woot woot! Great job!!!
Way to go @7lenny7 on your 18 mi rails to trails run.
@Somebody_Loved - I actually like running in the rain too.
I laughed so hard @skippygirlsmom when I read that your car got too close to FF. hahahaha
Pretty pictures @mwyvr
Way to get 2nd & 5th woman in your race @MamaMollyT Lovely family.
Good luck on your race next weekend @gabbo34. For what it is worth, the heat adds to your training. Yes you have to go slower, but once it gets cooler out, you will feel the improvement big time.
Good luck @patrikc333 on your marathon next Sunday. Trust your training!
Sorry to hear @Elise4270. Take it easy until you get the official green light.
LOL at "Gravitational Matress". That's a new one for me @juliet3455
Welcome @LunaStar2008 & @suzu_2 & @SAfricaChickSo I'm not really sure what to do here. I took three days off last week because of shin splints, woke up the next day fine, ran, and shin splints are back again. I've been following C25k and did week 6 day 2 on Saturday. Is this program going too fast for me? Could it be my shoes? I don't know but this is really frustrating because I don't want to mess up my running schedule. I'm the type that will quit if I have too many days off. I don't want to quit!
MTD - 20.3
Try running slower maybe? If you suspect your shoes, bring them into a specialty running store and have them do a gait anaysis for you. That is where they watch you run on a treadmill and analyze your running form and sugggest shoes for you. Also, here is a good video for stretching those shin splints. Good luck.
https://www.youtube.com/watch?v=lc3haRNn-5I
Welcome aboard @sybabe351 hr 58 minutes and 7 seconds!!!!
And no sh**tting on myself!!
DOUBLE WIN WIN!
CONGRATULATIONS!!!!!!! Enjoyed your race report and triple WIN for free beer and nice bling.
OK! I think I am caught up with everyone? :-)
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Date Miles today. Miles for October
10/1 6.6 miles - 6.6
10/2 6.75 miles - 13.35
10/3 22.1 miles - 35.45
10/4 REST DAY
10/5 10.75 miles - 46.2
10/6 10.5 miles - 56.7
10/7 6.6 miles - 63.3
10/8 10 miles - 73.3
10/9 6.75 miles - 80.05
10/10 3.88 miles - 83.93 <<< Warrior Dash
10/11 REST DAY
10/12 10.25 miles - 94.18
10/13 10.5 miles - 104.68
WRH Brueggers Bagel Grp Run: Tempo Tuesday -- Total: 10.5 miles in 1:30:10 Warm-up: 1.5 miles in 13:11 at 8:45 // Workout: 9 miles in 1:16:59 at 8:33 OA, tempo 1st 2 miles then steady state the next 3, then recovery, then 8x 30 sec strides, then cool down Splits: 1) 7:12 2) 7:20 3) 7:44 4) 7:51 5) 7:45 6) 9:52 7) 9:22 8) 9:20 9) 10:27
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So I'm not really sure what to do here. I took three days off last week because of shin splints, woke up the next day fine, ran, and shin splints are back again. I've been following C25k and did week 6 day 2 on Saturday. Is this program going too fast for me? Could it be my shoes? I don't know but this is really frustrating because I don't want to mess up my running schedule. I'm the type that will quit if I have too many days off. I don't want to quit!
MTD - 20.3
Hey there Loooong time shin splint sufferer here! *waves*
My personal advice would be to find a physiotherapist who specializes in running injuries. I have learnt not only brilliant stretches from mine (google: calf stretch, achilles stretch and outer hamstring and hip stretch).
He has also shown me the pressure points where I get most of my pain and how to reset the muscles with a few short squeezes of the muscle - This needs to be shown to you personally though as you can have anterior or posterior shin splints - or something else.. So best to be sure before you prod around too much!
I know a lot of people say that you need to rest. Rest for a few days, by all means. If it hurts to walk after a few days, I would honestly get to a physio and get checked out just in case. I haven't known anyone personally to go through it, but I have read that some unlucky runners end up with little fractures in the shin if it's gone too far without treatment etc. Not saying that's what you have.. but if it hurts to walk and you are feeling unsure, best to get it checked!
I like to massage my calf muscles with the palms of my hands too.. I find it gives some relief.
I have a foam roller and a little spikey hand-held massager - these are great tools to run alongside the shin to help loosen up small areas of the muscle (you can use a tennis ball too!)
I wear compression sleeves on both legs every time I run (sometimes for an hour or so the morning after I run too).. I only get shin splints in one leg, though I cannot speak highly enough of the support these give my legs! They hold all the muscles in your lower legs tight so the calf muscles don't move around too much, while still allowing good blood flow and support - They make your legs feel like feathers!
After each run I do my physio stretches (search up on yoga exercises for runners too - there are some great stretches and make all the difference!)
Then I ice my legs with the compression sleeves still on... and after my shower I massage my calves and shins with Deep Heat muscle relief ointment.
My legs feel like a million dollars after all of this.
I have to add too, I slowed my pace down by a LOT and since doing this, the shin splints are nearly non-existant! By doing this I have doubled my running distance and nearly 100% pain-free. Just something else to look at maybe.
But first, please see a physio.. I'm lucky in that mine was diagnosed as shin splints - because my left calf muscle was still weak.. He said I just had to work on strengthening the leg muscles some more, take it slow.
He did however (and every person with shin splints will say something different, depending on why they have shin splints).. that the longer you rest, the pain will go away.. but if it is something to do with muscles or if you are doing too much too soon, running to fast etc.. the shin splints will only come back after each rest.
Best to rest while it is very sore.. but get to the bottom of it
Nice write-up. Yes stress fractures are a real thing. I have 3 people in my running group who are currently dealing with a stress fracture in that area. I hope that is not the case for @kstar_lee
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skippygirlsmom wrote: »My car got too close to Fleet Feet today and I had to buy this trail shoes LOL Skip liked them too, so we will be twinning.
Montrail Mountain Masochist III
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10/3 2.91
10/4 5.16 (8.07)
10/5 3.21 (11.28)
10/7 3.12 (14.4)
10/8 3.29 (17.69)
10/9 3.00 (20.69) power walking on the treadmill after PiYo
10/10 rest day
10/11 12miles on the bike with the hubby. Been over a year since I have gotten on my road bike. Not counting these easy miles for my total. I'll do my long run in the morning. Time for some football.
10/12 a few miles on the bike running errands.
10/13 3.52 (24.22)
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skippygirlsmom wrote: »My car got too close to Fleet Feet today and I had to buy this trail shoes LOL Skip liked them too, so we will be twinning.
Montrail Mountain Masochist III
heh- truth0 -
I'm in it for 45
October
Oct 03 - 6.0mi
Oct 07 - 6.8mi
Oct 10 - 5.8mi
Oct 13 - 9.9mi
2015 500mi
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The importance of sleep for runners:
http://www.runnersworld.com/health/how-to-get-better-sleep-as-a-runner?cid=soc_Runner's World - RunnersWorld_FBPAGE_Runner’s World__Health_Running Tips
Shin Splints in Runner's World:
http://www.runnersworld.com/tag/shin-splints?cid=soc_Runner's World - RunnersWorld_FBPAGE_Runner’s World__Health_Injuries0 -
And the first thing I read is:Status Update: Late night last night. Still managed to get up at 4, knock out an 18-miler, and get the kids to school on time.
Except for getting the kids to school, that was me Saturday. I know I need to get more sleep than I'm getting, that's for sure. I'm planning on forcing myself to get decent sleep the week before my half. Many that will get me in the habit of getting more sleep.
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I mentioned that my long run Saturday was on a Rails-to-Trails type trail. Here's a link to the Rails-to-trails conservancy. Click on your state (US only) and you can see how many trail and how many miles of trails are in your state. Links below that may have stories on the trails.
They also link to TrailLink for maps, but I believe you have to be a paid member to actually see the map. I prefer to do a Google search for the trail map.
http://www.railstotrails.org/our-work/united-states/0 -
Thanks for all the words of welcome! Appreciate it!
Date Day Miles MTD
1-Oct Thu 5.58 5.58
2-Oct Fri 5.46 11.04
3-Oct Sat 4.08 15.12
5-Oct Mon 4.25 19.37
6-Oct Tue 5.12 24.49
7-Oct Wed 5.0 29.49
8-Oct Thu 3.48 32.97
11-Oct Sun 1.79 34.76
12-Oct Mon 6.15 40.91
13-Oct Tue 5.08 45.99
Goal for Oct: 100 miles
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@stoshew71 I love the find your greatness video! New running shoes always makes me happy 0
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@7lenny7 - I run and walk on our Rails to Trails here in CT
They are super popular here for walkers, runners and cyclists.0 -
@Stoshew71 and @skippygirlsmom - thanks for looking out!0
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@SAfricaChick excellent—100 miles! maybe I will do that next month
@Stoshew71 beautiful pictures and i enjoyed seeing your Facebook and reading about your story! Also, thanks for all the videos, excellent. I watched most of them and practiced what they suggest. absolutely important.
@kstar_lee i am not an expert by any stretch, but i have to say, while I was doing c25k, I did run too fast initially and that caused many problems. try to go slower—follow the program but when it calls for running, do that at a slower pace. Also, shoes absolutely proved important.
@JoRocka congrats on your run. You sound like you had a great time.
@kareF the advice on injuries is excellent. i will use much of it, thanks.
@shanaber does not seem like humidity is slowing you down
@patrikc333 another fox? wow. a couple of years ago we had a family of foxes living under my work building (i work at a university) and campus community put a fence and signs to protect them. it was such a beautiful couple of months with the adults and pups playing around. Can’t wait to hear about your trip to Amsterdam.
@MamaMollyT you seem to be doing great yourself
@skippygirlsmom wow, 100% humidity. that might be a deal breaker to me!
10/1 4.75 -- I would like to do 6+ miles in the coming days, so, am resting tomorrow!
10/2 rest day
10/3 6.51 -- first 10k, longest run (time), and farthest run (distance)
10/4 rest day--this was a horrible day, could not get any exercise done and felt miserable
10/5 no running, but good elliptical workout
10/6 5.53 -- excellent run. the weather was cool and crisp, my muscles cooperated and all went well
10/7 3.11 -- recovery run? that's what i thought of this one. felt good though!
10/8 5.61 -- very good run.
10/9 3.11 -- a little over 9 minutes mile pace!
10/10 rest, the elliptical hour
10/11 5.00
10/12 rest, great elliptical session
10/13 6.52 — very nice run: farthest I went since i started running; fastest 10K (well, second and faster at 10:33 per mile.
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1/10.......rest day
2/10.......rest day
3/10.......3.0 km
4/10.......3.0 km
5/10.......rest day
6/10.......2.0 km
7/10.......3.5 km.........left shin very tender
8/10.......rest day
9/10.......rest day
10/10.....5.0 km.........slowed pace & ran pain-free and longest distance for the first time!
11/10.....7.5 km
12/10.....rest day
13/10.....rest day
14/10....10.0 km !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! woo hooooo!!!
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34 / 40kms Total Run Distance0 -
Lots to catch up and I don't have time tonight to read through so I will get to it tomorrow
Had a good but hot and humid run today - cooler weather is on its way though!!
I am off to dinner and a concert with a friend - going to be a late night. I am happy I ran today so I can have a rest day tomorrow!
Date.......Miles......Total
10/01.......8.45........8.45 - +Strength Training
10/02.......0.00........8.45
10/03.......6.12......14.57
10/04.......4.47......19.04
10/05.......5.39......24.43 - + Agility
10/06.......4.70......29.13 - + Strength Training
10/07.......0.00......29.13
10/08.......5.12......34.25
10/09.......7.57......41.82
10/10.....10.90......52.72 - Early long run
10/11.......0.00......52.72 - Dog beach Sunday, a little walking, a little running. Hot even on the beach
10/12.......6.29......59.01 - + Agility
10/13.......6.16......65.17 - + Strength Training
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10/1 8.25 treadmill run at just around 12:00
10/2 3.75 treadmill run at 11:28
10/3 rest
10/4 3.0 @ 12:03 outside
10/5 unplanned busy busy "rest" day
10/6 5.25 @ 11:40 on the treadmill, plus strength training
10/7 6.0 @ 12:05 on the park trail (and 2.5 walking to and from school/warm up/cool down--not counted)
10/8 rest
10/9 5.25 @ 11:14 on the treadmill, plus strength training
10/10 rest
10/11 4.5 @ 11:49 on the park trail, just a nice, enjoyable run on a beautiful Sunday morning
10/12 4.0 @ 12:00 on the treadmill, nice and easy
10/13 3.5 @ 10:48 on the treadmill, plus 20 minutes rowing machine instead of weights (changing things up!)
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Okay- finally getting to pictures!!! of which I took many.
The place we stayed!
Breakfast!!
Pre- runsmiles!!!
OMGHERRRRRRDDDDDDD WE"RE REALLY DOING THIS!!!!
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Top of the hill (observation tower in Antietam) a mother trucking bagpiper- seriously- mile seven- MADE MY RUN!
Post run pizza sandwich! yes- there are 2 slices- cheese sides together- it was just easier that way!
OMGHERD WE"RE DONE!!! WE DID IT!!!
With our tickets combined!!! We got a pitcher. Totally worth it.
we may have been drinking that night over dinner
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coffee anyone?
looking down THE hill
looking back up you can just see the elderly couple at the top on the right.
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No run Today - but I did do a 7.5 km Hike Checking out a new Rough Woods Trail I was exploring. Unfortunately it ended at a swamp so no way to make a Long Loop Running circuit out of it. Hate Back Tracking - just seems wrong. Group Run tomorrow so I will get back out on Thursday to check out another Area - Trail System that has potential to build a new Running Route.0
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October goal 75 miles
10/1 big fat...REST day
10/2 3.15
10/3 4
10/4 7.55
10/5 rest
10/6 4
10/7 4.14
10/8 snorkel 3 hours
10/9 rest
10/10 6.17
10/11 lazy
10/12 3.25
10/13 5.68
Total 37.94
Ticker is my goal for 2015 and accumulation to date:
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https://www.youtube.com/watch?v=yMZB8X4CG6E
https://www.youtube.com/watch?v=WYP9AGtLvRg
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