The February 2016 Running Challenge
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February goal 80 miles
2/1 3.8
2/2 4.17
2/3 bad life day
2/4 4.00
2/5 3.82
2/6 preparing a Superbowl Luau
2/7 hosting a Superbowl Luau ( @shanaber : we went thru nearly 2 gallons of MaiTai....but there is still enough left for you to come have one....and still a bit of kalua pig and turkey!)
2/8 sick
2/9 4.02
Total 19.81
I'm old, and forgetful, and not that computer savvy. Please know that I read every post, and am cheering you on, or sympathizing ( @Virkati and @skippygirlsmom and @moyer566 ....) but by the time I read them all, and get to the end to post an update, I can't remember most of who did what!
Upcoming races:
3/20 Big Island International 1/2 marathon
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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runner_girl83 wrote: »I promise I will pep up soon - I just feel a little down about this mornings appointment though..
Met with the Podiatrist this morning.. It looks like I haven't got shin splints!
I'm treating this as a bonus, of course.. The rest isn't really to be celebrated, though it's a step forward.
I have left hip instability, locking and hyper extending both knees to control it. I have opposite pedal mechanics in run vs. walk (significantly pronated in running) to control the internal knee rotation. I need to strengthen my left glute to support mechanics, need to wear neutral shoes for walking, pronated for running only. No running over 10km at max
as extensive physio is required before I can try for long distance.
No Half Marathons in the near future (not running anyway!) .. On the plus side.. Went to Athlete's Foot and picked out a nice pair of Brooks Vapors ($240).. Good stability shoe with arch support (what the POD recommended).. Told the guy I couldn't afford that... And he pulled out a pair from last season for $140!!! Even let me layby them! Bit upset about no HM ... I still plan on run/walking the HM I planned next month.. Just have to find the money for physio now
@runner_girl83 So glad you have some answers, although I understand your disappointment about not being able to run as much as you want. I love that you can see the positives, too, i.e. no shin splints, and a great deal on shoes. Good luck with the physio. When I went to see a physio with pelvic joint pain after baby no.5 (my pelvic ligaments were loose, my ab muscles weren't working right, and I was trying to run 3 times a week), he was fantastic! It was only about $50 /half hour session, and he gave me exercises to do in between appointments. I only saw him once a month, and had maybe 5 sessions, tops. (That was 7 years ago, so maybe sessions are a bit more expensive now). Best of luck!0 -
I think what upsets me is I have friends who buy the cheapest of cheap shoes and can run in them trouble and pain-free.. Others who go and get fitted for shoes, run out of the store and never look back.
I've just tried to get to the bottom of things for so many years I feel a bit mistrusting I guess. So many physios telling me so many different things. The Podiatrist did play back my walking & running video from the treadmill and I just can't believe how terrible I look while running! My knees actually lock together and it looks like I'm about to fall flat on my face with every step! I'll include some photos from the past few months as examples.
You can see in this photo - My left knee comes in and touches the right knee on its way through
Cost of physio is another thing I am concerned about. I'm still at home full-time with my youngest. I can't afford much physio at all.. It costs $80 per session and my physio doesn't offer 30 minute sessions unfortunately. My husband constantly has a sore back from work so I push him to go to physio when we have the money for it. Will just have to try and get in next fortnight and work on the exercises for as long as I possibly can I think until I can afford to go again.
Aside from all of this.. Does anyone here have a pair of Brooks Vapors and how do you find them?0 -
skippygirlsmom wrote: »@elise4270 can't wait to get the shirts, they are awesome! Thanks again for mailing them out. Skip wants your cat so you'll have to drop him/her in our box.
Aw! She's my baby. She's only 7 months old. Best cat ever. She loves to play chase. Does the drive-by jump up and tag you thing. So cute. Never scratches. And just too freekin' smart to be a cat. How many cats can you tell to go pp, and they hit the litter box?
I bet they'd love each other. Her name is Noodles.
@skippygirlsmom If Skip wants a cat. We have 2 that I am trying to get rid of. Serious enquiry. We have 4 in the apartment when we are only allowed 2. One of the extra's was a stray in our complex that Emily took in when I said no. The second, her friend that lives in Arab was getting rid of their kitten and Emily snuck her home without our permission. Apparently mom has grown fond of them and isn't pushing Em to get them new homes.
Isn't that wonderful?! I always got shot down when I said no to pets. After we took in a Stray kitten born and left on our porch (after we already had two, a bird and a dog) fostered 9 new kitten's that the neighbor handed out to different kids in the neighborhood, and I gathered up, then had a couple older strays die in our home. We decided enough was enough. So we are nearly official empty nesters, as far as kids and pets go!0 -
2/9 3.84 miles. Total is 14.52----1/3 of the way to goal.0 -
Tonight's run was a wonderful run! 7.3 miles, all at tempo pace.
I switched my tempo runs to Tuesday nights to try to keep up with the young punks in the Winter Warrior group but to no avail. I kept up for about a half mile, but it was soon apparent I couldn't keep up with their 7:30 pace. I did, however, average a 8:36 pace for the entire run!
I log my runs on Strava and it keeps track of your PR's for multiple distances, not just in races, but in any run. On this run I hit PR's for the 1/2 mile, 1K and 10K, and got my 2nd best time in 4 other distances.
After the run it was back to the store to enjoy a post run beer and some good fellowship.
41 out of 140 miles so far. Still on target to reach my goal, particularly since I expect my long runs to be longer than suggested. I'm going for 16 trail miles this Saturday, in spite of the bitter cold that's expected.
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Ahhh @runner_girl83 - so sorry about having to give up your HM plans! At least you now know what is going on and can move towards fixing the issues!
My run today went well. I got out my old running shoes and went in them (ASICS Gel Kayano 19) and no numbness in my foot. I could feel that there was little to no cushioning, but at least I could actually feel my foot!
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Finally had my first full speedwork session tonight following my post marathon recovery period coming to an end (as I decided to stick with 1 day/mile of recovery time rule).
I ended up doing three 15 minute threshold pace intervals (@ 7:15/mile), with a minimal 90 second recovery, and a reasonably long warm up/cool down. The intervals felt OK, but I noticed my shoes were rubbing into my ankles by the end, and the extra super-bowl & vacation weight was slowing me down. Next race is in 10 days (a local 15k) so I'll need to figure out an interim diet strategy as I'd like to shed a pound or two by then, and get back down to racing weight for my ironman 70.3 coming up in 9 weeks.
2/1 - 4 miles (up/down part of Park City mountain through 2 feet of powder)
2/2 - 5.5 miles
2/3 - 1 miles (pre lift warmup)
2/4 - 10 miles (7 mile tempo run + 3 recovery)
2/5 - 5 miles
2/6 - 10 miles
2/8 - 9 miles
2/9 - 12 miles (w. 3x15 min @ threshold pace)
Total: 56.5 miles
Goal: 180 miles
Remaining: 123.5 miles0 -
Hi everyone! I'm Nikki, and I'm a complete newbie. I just found this challenge and I love how flexible it is! I'm starting a little late, so I'm going to set my goal at a very conservative 20 miles (walking mostly) for the remainder of the month.0
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01/2….11.22
02/2….3.64
03/2….6.43
04/2….2.22
05/2….0.00
06/2….6.26
07/2….8.08
08/2….2.32
09/2….5.48
10/2….strength day
Goal : 45.65 / 180 km
Kickstarting glute and hip strengthening exercises. Really not sure when I can get to the physio so hoping the few youtube videos I’ve come across will help a little! I can't afford to sit around and feel sorry for myself! I have walking and running commitments to meet!!
Any exercises you can share that target the glutes, hips and knees that might help? I will walk for the rest of the week as much as possible.. Hoping to do 10k on Saturday (Run 5, walk 5) for the I Love Running virtual!
Races:
Jan 9th – New Year (virtual) 10km 1:11:58
Jan 30th – Park Run 5km
Feb 6th – Park Run 5km
Feb 13th – I Love Running 10km
Feb – Run For Mental Health 100km
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Noooooooooo! I've woken up with a cold today and Mrs whatang has banned me from running. 0
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Thanks @9voice9 , they're a good bunch at the club, really nice people and they're all so encouraging.
@Wendy1Fl - Absolutely. We WILL get there. I found the group because my partner isn't happy about me running in the dark evenings on my own, so I thought with a group there would be safety in numbers and give me the chance to run during the week after work through the dark months, but it turned out to be so much more than just that. The coaches are great, really motivational, and help immensely with instruction on posture etc. Maybe you could find one in your local area? I'm really enjoying it, even if it is a bit tough, but then it wouldn't be a challenge if I found it easy. 0 -
Welcome! We're glad to have you ('cause that means we can get another addict in the fold!)nikkiplaysx wrote: »Hi everyone! I'm Nikki, and I'm a complete newbie.
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Please know that I read every post, and am cheering you on, ...) but by the time I read them all, and get to the end to post an update, I can't remember most of who did what!
^^^ I'm with you! I sometimes try to have a Word doc open on the side and start making notes. Then something happens and I have to just get out and post!
@runner_girl83 - Sorry about your news. I was astounded to read the shoes were $240! Glad they found a last season pair. You could start looking online to see if you can find the $240 pair for cheaper before these start wearing out. I think I have pretty good form (well, according to the "good form running clinic" people I do), but I still manage to wear out my shoes in <300 miles.
Haven't been to my spinning classes in a long time and finally got to go last night. It is really a great cross training for running. The place I go is really a place for tri-athletes to train so sometimes people take off running right after the bike.
Feb 1 - 4.27
Feb 2- repairing/recovery day.
Feb 3 - Strength training 4.5 miles
Feb 4 - rest
Feb 5 - Strength training
Feb 6 - 34 mile bike ride
Feb 7 - 13.1 HM - New PR 2:18:57!!!
Feb 8 - 3.05 mile recovery run.
Feb 9 - 1 hour spinning class
3/3 Orlando City Soccer 5K
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The Half Marathons can always wait. There will be plenty more of those. Now you will have the opportunity to properly prepare for those future half marathons though, and be a happier runner overall!runner_girl83 wrote: »I promise I will pep up soon - I just feel a little down about this mornings appointment though..
Met with the Podiatrist this morning.. It looks like I haven't got shin splints! I'm treating this as a bonus, of course.. The rest isn't really to be celebrated, though it's a step forward.
I have left hip instability, locking and hyper extending both knees to control it. I have opposite pedal mechanics in run vs. walk (significantly pronated in running) to control the internal knee rotation. I need to strengthen my left glute to support mechanics, need to wear neutral shoes for walking, pronated for running only. No running over 10km at max as extensive physio is required before I can try for long distance.
No Half Marathons in the near future (not running anyway!) .. On the plus side.. Went to Athlete's Foot and picked out a nice pair of Brooks Vapors ($240).. Good stability shoe with arch support (what the POD recommended).. Told the guy I couldn't afford that... And he pulled out a pair from last season for $140!!! Even let me layby them! Bit upset about no HM ... I still plan on run/walking the HM I planned next month.. Just have to find the money for physio now0 -
I would probably try a short recovery paced 1 miler just to test it out on two consecutive days. If both go off without a hitch then maybe try something a little longer.Hey I got a stupid question! I promised myself I could run tomorrow, but the knee isn't 100%. It probably 60-75%. But running doesn't hurt. I can almost walk without a limp. Tomorrow I'll be 9.88 miles behind schedule. That's a critical distance. Been off it sun-tuesday..
But, if I would do it, that probably means it's wisest to NOT do that.0 -
My go to exercises for glutes/hips(core) are:runner_girl83 wrote: »Any exercises you can share that target the glutes, hips and knees that might help?
clamshells
leg lifts
side leg raises
bam bams
squats (I tend to do squat jumps more often now)0 -
2/1: 6 miles with Joe to Go crew
2/2: 5 miles
2/3: 7.5 miles
2/4: 8.2 miles (am), 6 miles (pm) with the Thursday crew
2/5: Rest day (hallelujah!)
2/6: 9.5 miles with the Saturday crew
2/7: 18 miles LR
2/8: 6.1 miles with Joe to Go crew
2/9: Rest day
2/10: 7 miles speedwork (am)
It was snowing this morning, and there was a black ice warning, so I traded my easy 5 for tomorrow's speedwork; I figure I might as well get in a good speed session if I'm stuck on the 'mill anyhow. Did my strength ladder again, kept to the same 5k, 10k, HM and marathon paces as last time. The final 10k and 5k bits were intense(ly hard) but the workout felt really good. I've been diligent about doing core work 3x a week, and I can tell a big difference in my general stability/not loosey-goosey feelings during speed sessions.
I'm sorry to read about so many injuries plaguing the group this month! Hope you all recover soon!
@Elise4270 Re: your knee: If it's not 100%, I wouldn't recommend running on it. But if it were me, I'd ignore that advice and go out for 1-2 miles to test it because I'm overeager I've just learned from past experience not to mess with knees when they feel wonky. A few years ago, I fell and crushed a band in my knee and I didn't run on it for 1-2 weeks.
@runner_girl83 Can you go to physio for one session and then get exercises to do at home? I haven't been to a PT for 8-10 years (I used to have really bad problems with my hips coming out of alignment because I have "loose" tendons and ligaments, allegedly), but I still do a lot of the exercises she gave me to keep things where they're meant to be.
Upcoming races:
4/3: Caesar Rodney Half Marathon
5/1: New Jersey Marathon0 -
I'm going for 75 again. and try to get back up to 13 miles on weekend runs
1-personal training episode. so sore
2-nothing, not feeling well
3-slept in. still not feeling great
4-see above, and then transmission cracked
5-car hunting
6-car hunting
7-4.75 miles. I added hills to my treadmill work out. oh the suck
8-nothing
9-i was on the way to the gym. because it was icy i didn't want to run outside. so icy, i hit a parked jeep with my 2 day all new to me car. no gym for me
10-yoga tonight. a little sore from the accident, but i'm really concerned about the race this weekend. I've not been able to train like I'd like to due to flares and accidents. I'm not sure how I'll do
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run
Feb 13-21 Puppy Love Virtual Run 10k
?Mar 14-Great Pi Run?
?Jun 11-Rock n Sole 5 or 8k? honeymoon might interfere
June 19th through Sunday, July 10th SHE Power Virtual Half
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@runner_girl83 here is my list from my PT:
Clamshells
Stretch (everything)
Swiss ball exercises
Nerve glides
Band walk
Bird dog, bear crawl, inchworm
I really like the standing on one foot throwing/catching a weighted ball.
Most places understand the financial burden and will work with you. Maybe you can meet once a week and do at home exercises.0 -
@WhatMeRunning @kristinegift (idk if i missed anyone?) thanks for the advice. I'm trying to discern how much is superficial pain from the abrasion, and what may be warning pain.
I got new shoes in the mail yesterday (like Christmas with all the boxes, but think they'll go out today. I still can not get USPS online to accept payment to print labels, may try stamps.com or just let the postal folks do it.). So, new shoes, gimpy knee... Torture. Think I scored on these new shoes, Merrell BOCO trail. They are tough! Unlike my human knee.0 -
@WhatMeRunning @kristinegift (idk if i missed anyone?) thanks for the advice. I'm trying to discern how much is superficial pain from the abrasion, and what may be warning pain.
I got new shoes in the mail yesterday (like Christmas with all the boxes, but think they'll go out today. I still can not get USPS online to accept payment to print labels, may try stamps.com or just let the postal folks do it.). So, new shoes, gimpy knee... Torture. Think I scored on these new shoes, Merrell BOCO trail. They are tough! Unlike my human knee.
That's such temptation! Stay strong! Your knee should be good to go in a day or two, I hope! It sucks to be out due to a trauma/sudden injury instead of a well-earned one 0 -
Was sick the past few days and finally got going again this morning. Had a good run and ran the furthest I have in almost a year.
![exercise.png[\img]](http://tickers.TickerFactory.com/ezt/t/wVVwFiu/exercise.png[\img])
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Just did a bit of walking, added 1.85 KM
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Hey I got a stupid question! I promised myself I could run tomorrow, but the knee isn't 100%. It probably 60-75%. But running doesn't hurt. I can almost walk without a limp. Tomorrow I'll be 9.88 miles behind schedule. That's a critical distance. Been off it sun-tuesday..
The coach in me says to give it rest. But the runner in me says go for it.
Rule of thumb, if you cannot keep good form or sharp pain exists, then stop immediately.
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2/1-3 slow miles + lots of yoga
2/2-5.4 miles+ strength training
2/3-7 miles
2/4-rest day
2/5-3.6 miles hill sprints +strength training
2/6-6.3 miles
2/7-12.2 miles
2/8- 3.3 easy miles + yoga
2/9-4 miles speedwork on treadmill+yoga
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Date Miles today. Miles for February
2/1 7.55 miles - 7.55
2/2 7.4 miles - 14.95
2/3 4.5 miles - 19.45
2/4 7 miles - 26.45
2/5 REST DAY
2/6 16 miles - 42.45
2/7 REST DAY
2/8 10.5 miles - 52.95
2/9 7.5 miles - 60.45
2/9 3.2 miles - 63.65
2/10 6.4 miles - 70.05
Upcoming races:
UAH Spring Road Race 8K - 3/6
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/25
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02/09 3.25miles - found it hard after the break
02/09 3.25miles - same route, much better 30 sec faster
7 done of 30miles0 -
runner_girl83 wrote: »I think what upsets me is I have friends who buy the cheapest of cheap shoes and can run in them trouble and pain-free.. Others who go and get fitted for shoes, run out of the store and never look back.
I've just tried to get to the bottom of things for so many years I feel a bit mistrusting I guess. So many physios telling me so many different things. The Podiatrist did play back my walking & running video from the treadmill and I just can't believe how terrible I look while running! My knees actually lock together and it looks like I'm about to fall flat on my face with every step! I'll include some photos from the past few months as examples.
You can see in this photo - My left knee comes in and touches the right knee on its way through
Cost of physio is another thing I am concerned about. I'm still at home full-time with my youngest. I can't afford much physio at all.. It costs $80 per session and my physio doesn't offer 30 minute sessions unfortunately. My husband constantly has a sore back from work so I push him to go to physio when we have the money for it. Will just have to try and get in next fortnight and work on the exercises for as long as I possibly can I think until I can afford to go again.
Aside from all of this.. Does anyone here have a pair of Brooks Vapors and how do you find them?
Yeah, your hip is over adducting with a bit of medial rotation on the right side.
If you read my blog on bio mechanics, that would make total sense. :-)
http://therunningstan.blogspot.com/2016/01/running-biomechanics-primer.html
I think others provided some good glute and hip exercises. Also, when you run, try to imagine that you have a quarter squeezed between your butt cheeks that you are trying to keep there in place. This forces you to engage your core muscles and glute muscles which need strengthening.
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