January 2017 Running Challenge
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Going on day 4 of no running and I feel like I'm going crazy. I just want to run I had my MRI today and now I wait until Thursday to hear the verdict. Best case scenario: the stress fracture has already started to heal and I can start back to running with some slow, low mileage runs. Worst case scenario: I have a pretty bad stress fracture and will be in a boot (or crutches) and out of running 3-4 months. Most likely scenario: active stress fracture that will need 4-8 weeks rest. I'm preparing myself for the worst but hoping for the best.
In order to help preventing a fellow runner from a sidelining injury, I'm posting the following runner's knee exercises for @BeeerRunner . I'm posting them here in case others can benefit from them as well. Disclaimer: I am not a medical professional, just sharing exercises that have benefited me in the past. If you are experiencing pain in your knee(s), go see your doctor
It is my understanding (that was explained to me by my PT) that runner's knee is caused by the muscles you use to run becoming stronger than the other muscles in your leg, thus pulling on your knee cap and causing it to shift along with pain. Now, this may have just been an individualized explanation specific to my case. Additionally, these exercises may have been (probably were) picked to strengthen my specific muscles that were weak. The exercises below (there should be 8) were intended to strengthen the weaker muscles in order to balance things out. The exercises that involve a resistance band are supposed to be done standing on the leg of your injured knee. Also, sorry for the dirty paper...it's been hanging on the side of my fridge for 2+ years.
Now off to catch up on the rest of the thread.
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January Running Totals (miles)
1/1 – 10.39 warmup, 7.5 mile race, cool down
1/2 – 2.12 easy cross country
1/3 – 8.58 warmup, tempo intervals
1/4 – 5.01 easy
1/5 – 5.99 warmup, speed work, cool down
1/6 – rest day
1/7 – 16.59 warmup + Winter Warrior Half Marathon
1/8 – 7.62 easy on indoor track
1/9 – 6.51 easy
January total to date – 62.81
Nominal Challenge Goal – 225 miles
Real Goals: Train toward Boston, working 3 Freezeroo races plus Winter Warrior Half into the training plan. Avoid injury.
Today's notes – The wind was from the south today, which means no new snow off Lake Ontario. I got out to run in the heat of the day, at 23º F (-5º C) with 16 mph wind. As is fairly typical, I was cold while thinking about going out to run, but fine when I actually got out there. Today's experiment was the race hat from Winter Warrior. It is lighter than the last 2 years' race hats, and it turned out to work well on today's run. It was too warm to wear the Winter Warrior hat from 2015 or 2016:
The training assignment says "easy," and 6.5 miles was the tentative plan. I saw that the shoulders had been plowed, though there was still packed snow on some of them. No problem, I was wearing the Peregrines. Ran a familiar start of a route, then some ad hoc around the neighborhood to adjust distance, and a bit past my driveway to make 6.5 miles. Early on, I was channeling my inner 8:00 pacer, which is good because I'll be pacing 8:00 on Saturdays for the next training session. Mile splits today came in at 8:00,7:58, 8:00, 7:44, 7:46, 7:33, and a 7:31 pace for the last half mile. Hmm. Not as controlled as I might like; but the HR says I spent 2 seconds in Zone 3, 19:23 in Zone 2, and 30:19 in Zone 1. The graph shows HR peaks that coincide with the 2 little hills in mile 3. Good enough for an easy run. My glutes and tensor fascia latta that grumbled a bit after the half have quieted down. My left calf muttered a bit, but less than yesterday. Do some good stretching, take care of things, try to stay healthy.
In other news, FedEx came today and brought a couple things I won't wear for another 14 weeks:
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 10K) (Webster, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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01.01.17 - 15 m. LR
01.02.17 - 10 m. - This weeks goal is 55 miles.
01.03.17 - 9.1 m. TM 6 M + 5K.
01.05.17 - 9 m. TM w/ incline.
01.06.17 - 10 m. TM. 9:10 pace.
01.07.17 - 8.1 m. TM 5 M + 5K.
01.08.17 - 8.8 m. incl 2x5K's.
01.09.17 - 11 m. TM @ 8:35 pace. - This weeks goal is 60 miles.2 -
@bmelb1 I know I'm a little late to the game in responding, but I think it's really unfair to advertise a running clinic the way they did and actually turn out to be more of an advanced running club. I'm really glad that they are refunding you the money. I also find it odd that they don't have other runners your pace that are interested in the same clinic. I wonder how many others have been in your situation as well.
@Orphia Congratulations on the 10k PR!
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@OSUBuckeye Thank you so much! Before I saw this, I did some of those hip exercises with the tubing tonight.
I hope you get good news from your MRI results. At least you can also swim in the meantime, but I know you just want to run.0 -
Love these monthly challenges!
My January Goal: 30 miles!
1/7/17: 6 miles3 -
Forgot to post my monthly challenge goal. After failing to meet my goal 2 months in a row, I am staying with the 50 mile goal for this month and at least one in outside per week.
1/1......rest day Happy New Year!
1/2......6 miles...pace 12:30.
1/3.....work
1/4.....Jillian Michaels Banish Fat Boost Metabolism, Classical stretch
1/5......3.72 miles on treadmill @ 12:14 pace, average heart rate at 88% max.
1/9.....3.87 miles on treadmill at 11:45 pace, average max heart rate st 85%.
Total...13.59
Goal...50 miles0 -
_nikkiwolf_ wrote: »@Orphia Congratulations on the great 10k time!!
Don't ever move to my corner of the world if you are disappointed about the lack of a medal - I've only got medals for 2 out of 9 races last year, it just doesn't seem to be very common here to give medals to anyone except the age group winners.
If the 9.9km are because Strava "smoothed" off some corners and it bothers you too much, you could try fixing it with SNAP. Otherwise, what you ran in reality counts more than what Strava thinks
Thanks for all that, @_nikkiwolf_
Has anyone else used SNAP - Strava Needs a Polish?
@patrikc33 17 miles yesterday, 10K today, Japan tomorrow... you're incredible!! Have some ramens for me!
@Joanna2012B Hope your chest cold clears up quickly.
@7lenny7 Don't get me started about Garmin and calories! I've been trying for 4 weeks to get it to give me feasible calories for walking! I do lots of walking, and it gives me half what Fitbit did.
@lissadecker You're making such great progress! I haven't done a lot of events. But I still have my Strava stats! I also keep a folder with plastic pockets of running memorabilia. Every event or milestone, I print a photo, and/or map, and/or file away a keepsake. Medals are kept separately. I love my folder.
@RunsOnEspresso In my 15 months of running, I've noticed a trend. I've pulled out of at least 2 events I thought I was too ill for, only to be fine the next day. Taper crazies are a real thing! My brain makes me freak out over minor problems and makes them seem like imminent death!
@OSUbuckeye906 Glad you got the MRI. Good luck, sweetie!
Haven't run for 2 days since I really pushed it doing my 10K PB on Sunday, so had a nice rest. Can't wait to run again in the morning!
I was interviewed and photographed by the local paper today, for an article about parkrun!5 -
MNLittleFinn wrote: »Morning non-functional check in. Achilles/calf feel about 90% today. Also, got referral for PT should hear from them by the end of the week. Go figure, I start feeling better and then get the referral. Still going to make thr appt when they contact me. I figure it's good to get checked out even if I'm feeling better.
Planning to try a 1-3 mile run tomorrow. Plan is if I feel any pain, I stop and walk. I'll be starting early enough that I could walk most of it and still be done on time. Hoping rest and icing has taken care of it, but we'll see. Seeing thr PT will be a big help I think.
go easy ...dont over do it ..i have had about 6 months of recurring issues because i started back too soon0 -
RunsOnEspresso wrote: »I posted this on Facebook but haven't gotten much response yet. Maybe you all can help? And just to note, my appetite and energy level are back today. I'm still taking it easy but am doing some small stuff around the house. Only problem may be going back to work Tues-Fri.
I have been training since this summer for my first marathon next weekend. Last Saturday I came down with a cold which turned into a sinus infection on Wed night/Thurs morn. I have been trying to rest, eat, and hydrate. I still have a cough and some stuffiness. My energy level is low. I have difficulty breathing just walking around (yay ashtma). Do I skip the marathon? This would be my first year missing PF Changs since I started racing. So I'm feeling extremely sentimental. I am also a little sad that if I don't do it I miss out on making the giant 4 year metal (I have the first two, this would be #3). What are your thoughts?
I am just so torn as to what I should do. I want to do the marathon but if I'm not 100% and I can't finish it would be worse than not doing it. Argh!
please just take one day at a time, your health is more important, i have had to skip races and its painfull for sure but there will be more races and other challenges. this would be an easy week for you without hard training, you have done the work so just wait ....wait ...wait and you might feel 100% by the weekend1 -
@OSUbuckeye906
Have read your Runner's Knee post and looked at the diagrams. Thanks for posting this! And I hope your injury clears up soon.
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It looks like this is an unplanned cutback week. I have a project at home that I need to get done and I've promised to get it done before I run again. What the heck was I thinking!! I may have to bring my running gear to work and get in some treadmill miles over lunch.
Saturday or Sunday I need to take my son back to school in Milwaukee. I hope to find a trail somewhere between here and there were I can stop and run on the way back.
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I can't believe today is the 10th already. Beautiful run in 50F weather. I have to really go overboard when the weather is nice praising it and being thankful so that I have the right to *kitten* non-stop for the hot six months of the year.
1/1 - rest day (recovering from stomach virus)
1/2 - 40 mile bike ride
1/3 - 4 miles
1/4 - 4.1 miles
1/5 - rest day
1/6 - 5 miles
1/7 - 4 miles
1/8 - 5 miles
1/9 - 4 miles
1/10 - 4.1
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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@OSUbuckeye906 - I pray it's the best news!
@MobyCarp - love the delivery you got!
@MNLittleFinn - saw you ran on Strava! How was the achilles?0 -
1/1 rest. Colds suck
1/2- 5.23
1/3- 4.03
1/4- 4.01
1/5- 5.0
1/6- 4.0
1/7- Rest calf/achilles pain
1/8- recovery from calf/achilles pain
1/9- rest/recovery from calf/achilles pain
1/10- 2.01 YAY!
Total: 24.28
Monthly goal: stay healthy and continue base building to start marathon training at the end of the month.
Nominal mileage goal: 140 miles.
today's notes: I decided to take a test run today, no HRM, no pace alerts, just running, no distractions so I could concentrate more on how my calf and achilles felt. Both felt pretty good, I'm feeling like they are like 90%.
One thing to note, I go WAY too fast when I'm not concentrating on my pace. First mile was 9:04, and second was 8:40. Good news, I guess, that my leg held up to those paces. More info I'll be able to give the PT I guess.
Also, I'm pretty much officially not going to meet my mileage goal for the month, Oh well, it was just a number, getting/staying healthy for when training starts on the 29th is the most important part.
@ddmom0811 Thanks for asking!3 -
Tiny steps towards the goal (I'm really time poor at the moment)
Sunday 1.91 miles (did a quick sprint before going out I could have stayed in bed but decided not to!)
Today 2.32 miles (only had a 30min lunch break today so had to get it done quick)
24.02 miles to get to goal. Hoping to get 2 more in this week - the long run being on Sunday...5 -
@bmelb1 That's great news about getting your money back!
@MNLittleFinn Glad to hear that your calf and achilles seem to be getting better, but I agree with @zipsterj in making sure you take it real easy...it can be all too simple to do a little too much too soon and cause bigger problems.
@OSUbuckeye906 I hope you get good news on Thursday. Thanks for listing those exercises; I recently bought some resistance bands for this very reason.
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Today's run was the first of three days of back-to-back longer runs (for me), so I took it real slow and steady. The last thing I want to do is wake up tomorrow morning thinking "Well this ain't happening...today's run can just kiss my sweet little kitten".
01 - 5.21 miles
02 - 5.60
07 - 5.56
08 - 5.60
10 - 10.71
Total: 32.68 / 75
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@MNLittleFinn Glad to hear that your calf and achilles seem to be getting better, but I agree with @zipsterj in making sure you take it real easy...it can be all too simple to do a little too much too soon and cause bigger problems.
Rodger that. It's going to be all easy running until I start marathon training, just enough to stay loose. Today was an aberration, I just have a real hard time going slow enough without a reminder. Tomorrow I'm going to attempt a longer run, but I'll set my pace alert and make sure to keep it in the slower end of the E range.
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@MobyCarp - Nice gear!! Is it typical to pre-order your jacket? I guess I thought I would get it at the expo. Will they be available there or should I not count on it? Also, I just now realized that this year's race falls on Easter weekend. I don't think that's going to go over too well with the family!1
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Morning gang!!!
1/1: Walked 15K+ steps
2/1: Walked 15K+ steps
3/1: 3.52 kms (Wk1 D1 C25K) + 30 mins yoga + 10 mins Squat Challenge + 5 mins Tabata HIIT
4/1: 3.54 kms (Wk1 D2 C25K) + 30 mins yoga + 7 mins HIIT
5/1: 3.54 kms (Wk1 D2 C25K – repeat) + 30 mins yoga + 14 mins HIIT
6/1: 3.63 kms (Wk1 D3 C25K) + 30 mins yoga
7/1: Walked 16K+ steps + 4 hours of cleaning (post paint job)
8/1: Walked 15K+ steps
9/1: Walked 16K+ steps + 2.5 hours of cleaning (post paint job) - Had to fast for a medical app't in the morning, so no usual workout
10/1: 3.55 kms (Wk2 D1 C25K) + Strength Training (Day 1 of 30 Day Challenge) + 30 mins yoga
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