December 2017 Running Challenge
Replies
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@amymoreorless My ankle looks like yours only more purple. I tried to stand on it when it was numb and I buckled, but you have inspired me to go to the doctor rather than self-diagnosing myself. I am still going to work, using a high-top rebok shoe, and it has been helping keep it stable. However 12 hours on my feet are taking its toll. Have you been going to work? Anyway, I am glad that it will be better in a week. It will go fast.@amymoreorless My ankle looks like yours only more purple. I tried to stand on it when it was numb and I buckled, but you have inspired me to go to the doctor rather than self-diagnosing myself. I am still going to work, using a high-top rebok shoe, and it has been helping keep it stable. However 12 hours on my feet are taking its toll. Have you been going to work? Anyway, I am glad that it will be better in a week. It will go fast.
@ereck44 The doctor is probably a good idea if it is the same tendon that I am having issues with. From what I have been reading online, if you don’t take care of issues with that tendon, it can eventually cause big problems down the road. I went to work today —- but on crutches. My ankle is way more swollen now. Like grossly swollen - I touch my ankle and the finger indent stays because of all the swelling. Ewwwww. I hate being old.
Thanks for the kind words everyone. Hopefully this will resolve quickly with no weight bearing, ice, and anti inflammatories.1 -
12/1 - 3.1
12/2 - rest day
12/3 - 3.1
12/4 - 3.1
12/5 - 3.25
12/6 - 3.25
12/7 - 2
12/8 Unwanted rest day!
12/9 - .75 (sprints)
12/10 stationary bike
12/11 - 1.25
12/12 - stationary bike
12/13 - stationary bike
12/14 - stationary bike
12/15 - 2.5
12/16 - stationary bike
12/17 - stationary bike
12/18 - 2.5
24.83/80
I ran in the old gym again. Boring compared to running outdoors, but it's too damn cold in Downeast Maine. I did enjoy the complete lack of hills, which led to a near-record pace of 12.01 min/mi (30.03 overall time). Some walkers stayed, so I had fun passing them like they were standing still. Not many people are slower than me!
If you see stationary bike, that means I had no access to the gym and it was too damn cold out.
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23 miles/50 mile goal
A little behind this month. I blame the cold, but have been enjoying the warm breaks in weather. I also have been focusing less on mileage and moreso on increasing my speed ahead my 5k next month!
During my first-ever 5k back in June 2015, I ran it in 38:00, which I was happy with at the time! Before training, I had never really run over a mile before without stopping for a breather so it was quite a big deal for me to finish.
This next one, I'm going for a personal best of under 33 minutes. It's a little conservative but certainly a challenge. Lately, I'm averaging 10-11 mile pace over 2-3 miles, but closer to 9:30-10 if I run only a mile. I'm not in it to race anyone, of course!
As a newbie runner, I asked my dad to register me for 5ks as a Christmas present, because I didn't have the guts to sign myself up. Lol.
He signed me for two 5ks --- and one 10k! super nervous but after this upcoming 5k on January 20 in Chicago, I'll start training for the 10k. Can't wait!!
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Count me in for 55
12/02 - bike: 3.3mi
12/04 - SooperMoon Bridge run, 13.3mi
12/08 - Coffee run, 1.0mi
12/09 - bike, 3.3mi
12/12 - Commute run, 10.0mi
12/18 - Commute, 8.8mi
39.7 so far...
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LaurenFOB2301 wrote: »23 miles/50 mile goal
A little behind this month. I blame the cold, but have been enjoying the warm breaks in weather. I also have been focusing less on mileage and moreso on increasing my speed ahead my 5k next month!
During my first-ever 5k back in June 2015, I ran it in 38:00, which I was happy with at the time! Before training, I had never really run over a mile before without stopping for a breather so it was quite a big deal for me to finish.
This next one, I'm going for a personal best of under 33 minutes. It's a little conservative but certainly a challenge. Lately, I'm averaging 10-11 mile pace over 2-3 miles, but closer to 9:30-10 if I run only a mile. I'm not in it to race anyone, of course!
As a newbie runner, I asked my dad to register me for 5ks as a Christmas present, because I didn't have the guts to sign myself up. Lol.
He signed me for two 5ks --- and one 10k! super nervous but after this upcoming 5k on January 20 in Chicago, I'll start training for the 10k. Can't wait!!
Your Dad rocks!!2 -
LaurenFOB2301 wrote: »
He signed me for two 5ks --- and one 10k! super nervous but after this upcoming 5k on January 20 in Chicago, I'll start training for the 10k. Can't wait!!
Second the comment that your Dad rocks!
So your are running the F^3. I’m doing the half...confident that you will achieve a PB as the sooner you finish the sooner you warm up from the freezing temps and likely brutal lake shore wind chills.
Good luck!3 -
Thanks for the kind comments about my illness last year!
I can't remember who recommended the snowdealsnow socks but I got some and I love them. It's nice having warm ankles.
Today was supposed to be a gym day, but tomorrow is supposed to rain all day so we swapped days. 5k, still shaving time off our personal best - down to 33:50 now, with a long pause in the middle for traffic so probably at least fifteen seconds faster. The best part is that last time we did 5k in 34, it felt really hard - what you might call race pace - and this time was more like "comfortably hard." Challenging but didn't feel wrecked afterwards. Our splits were right on eleven minutes, with a 9 minute mile pace for the last tenth. We walked about two miles before and after.
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Tried for a short recovery run this afternoon. My legs were not happy so I did a 'walk a block, run a bit, rinse and repeat'... Hoping to get in 5 miles tomorrow. Work is starting to get crazy again with travel already being booked for after the 1st. As much as possible I want to stay to my running plan and schedule so I can hopefully run Surf City better (not necessarily faster) than the race this last weekend.
Date........Miles.......Total
12/01......5.24........5.24 - Sleeping, running and wine tasting!
12/02......2.60........7.84 - Dog park
12/03......6.00......13.84 - more sleeping, running and wine tasting!
12/04......0.00......13.84 - Driving
+ Agility
12/05......4.37......18.21 - Birthday Intervals + Strength Training
12/06......0.00......18.21
12/07......0.00......18.21 - +Strength Training
12/08......5.41......23.62
12/09......4.45......28.07
12/10......0.00......28.07
12/11......5.34......33.41 + Agility class
12/12......3.13......36.54 - +Strength Training
12/13......0.00......36.54 - Sick
12/14......4.00......40.54 - Still sick but ran anyway and then Strength Training
12/15......0.00......40.54 - Drive to San DIego
12/16....13.10......53.64 - Holiday HM #5!
12/17......0.00......53.64 - Much needed rest
12/18......3.09......56.73 - Short recovery run + Agility class
My completed and upcoming races. Let me know if you will be running them too.
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon
02/04/18 - Surf City Half Marathon
07/22/18 - San Francisco 2nd Half Marathon2 -
12/01 - Intentional rest day
12/02 - Run Santa Run 5k - 22:11 PR!
12/03 - 13.5 miles @ 9:24
12/04 - unplanned rest day
12/05 - 10.1 miles @ 9:21
12/06 - 10 miles @ 9:24
12/07 - Strength + 7 miles @ 9:14
12/08 - Nada
12/09 - Nada
12/10 - Nada
12/11 - 11 miles @ 9:53
12/12 - 9 miles @ 9:53
12/13 - Nada
12/14 - 10 miles @ 9:17
12/15 - Nada
12/15 - 11.5 miles @ 9:08
12/16 - Nada
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
02/10/18 - Valentine's Day 15k
03/17/18 - Shamrock Shuffle Half Marathon
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)
2020 - Disney World Dopey! (if can raise funds)0 -
Tonight was booty day. And let me just say... lunges are the devil's exercise. Two types of lunges, 15 reps on each leg for 4 sets. That's way too many lunges
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@RunsOnEspresso -Lunges are terrible... as are split squats... add in an extenuating wonky ankle circumstance and as I told trainer guy-we have officially found something I hate worse than burpees... split squat and lunge failures this week actually helped keep me from chickening out and cancelling dumb doc appointment.... also, just fair warning - I had leg muscles I didn’t remember I had sore for like 3 days, let alone the usual culprits, so I wish you luck with any possible doms0
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Dec goal 100 miles
Dec 1.........0 miles.......MTD 0
Dec 2.......13 miles.......MTD 13
Dec 3.......10.7 miles....MTD 23.7
Dec 4.......5.3 miles......MTD 29
Dec 5.......5 miles.........MTD 34
Dec 6.......2.2 miles......MTD 36.2
Dec 7.......0 miles.........MTD 36.2
Dec 8.......3.2 miles......MTD 39.4
Dec 9.......10.2 miles....MTD 49.6
Dec 10.....11.1 miles....MTD 60.7
Dec 11.....0 miles.........MTD 60.7
Dec 12.....2.4 miles......MTD 63.1
Dec 13.....4 miles.........MTD 67.1
Dec 14.....0 miles.........MTD 67.1
Dec 15.....0 miles.........MTD 67.1
Dec 16....,3.2 miles......MTD 70.3
Dec 17.....14 miles.......MTD 84.3
Dec 18.....3.1 miles......MTD 87.4
Only 3 miles this evening, but unfortunately not time for much more than that during the week.
@LaurenFOB2301 I third the sentiment that your dad rocks. And I bet once you start training for the 10k you will really see improvement in your 5K times. That is how it was for me at least. I am sure you can get your goal of 33 min already if you are running 10 min pace in training as your adrenaline will push you beyond your training pace. Good luck.0 -
5K this morning
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From the other side, if you're wearing a chest light and coming toward me in the dark you look like the headless horseman. I might be more inclined to get out of your way than I would be from just common courtesy.
The other week driving home from work down a country lane with no pavement, I saw two very bright lights on my side of the road coming towards me. The only reason I realised they were two runners was because the lights were bobbing. I saw the lights before the reflective vests, but it did make me wonder about running on the same side as, and towards the line of traffic.
Running update - none. Failed on any run at the weekend, due to a head cold. Got up early for a run today, but have sat in bed with a cup of tea nursing my nasal passages and trawling through the thread instead.0 -
Got another short run in last night. It was dark and I have to admit very busy with other runners on the road. Due to the darkness I chose a short run where there are a lot of streetlights plus wearing a running light on my arm.
Was a lovely run, Did feel the previous 6km in my legs but not overly so
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amymoreorless wrote: »Okay, checking out the running challenge this month. I might possibly have a peroneal tendon tear? (tendon that runs behind the ankle) If the swelling does not go down by Wednesday I have a referral to a orthopedic specialist.
Non-weight bearing with stupid crutches for at least one week.
If you need me, you can find me sitting on my couch, icing my ankle, and throwing an epic pity party.
Good luck everyone with all of your December running adventures. I hope everyone has a wonderful holiday.
@amymoreorless
You should read this from the creator of "RICE".
http://www.drmirkin.com/fitness/why-ice-delays-recovery.html
"Why Ice Delays Recovery
When I wrote my best-selling Sportsmedicine Book in 1978, I coined the term RICE (Rest, Ice, Compression, Elevation) for the treatment of athletic injuries (Little Brown and Co., page 94). Ice has been a standard treatment for injuries and sore muscles because it helps to relieve pain caused by injured tissue. Coaches have used my "RICE" guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping.
In a recent study, athletes were told to exercise so intensely that they developed severe muscle damage that caused extensive muscle soreness. Although cooling delayed swelling, it did not hasten recovery from this muscle damage (The American Journal of Sports Medicine, June 2013). A summary of 22 scientific articles found almost no evidence that ice and compression hastened healing over the use of compression alone, although ice plus exercise may marginally help to heal ankle sprains (The American Journal of Sports Medicine, January, 2004;32(1):251-261).
Healing Requires Inflammation
When you damage tissue through trauma or develop muscle soreness by exercising very intensely, you heal by using your immunity, the same biological mechanisms that you use to kill germs. This is called inflammation. When germs get into your body, your immunity sends cells and proteins into the infected area to kill the germs. When muscles and other tissues are damaged, your immunity sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Inflammatory cells rush to injured tissue to start the healing process (Journal of American Academy of Orthopedic Surgeons, Vol 7, No 5, 1999). The inflammatory cells called macrophages release a hormone called Insulin-like growth Factor (IGF-1) into the damaged tissues, which helps muscles and other injured parts to heal. However, applying ice to reduce swelling actually delays healing by preventing the body from releasing IGF-1."
More at the link.
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December goal: Keep kicking at Zumbro training
Nominal mileage goal: Let's say 120?? I really don't know. Going for like 70% trail
12/1- 7.2
12/2- 8.2
12/3- 9.5
12/4- 5.8
12/5- REST
12/6- 6.5
12/7- REST
12/8- 8.4ish
12/9- 9.1
12/10- 6.6
12/11- REST
12/12- 4.1
12/13- 6.6
12/14- 4.9
12/15- SW-LJ Rest day
12/16- 6- ugh, so slow
12/17- 8.1
12/18- REST
12/19- 7
Total: 98
Today's notes: Legs felt heavy this morning. I didn't sleepso well last night and it showed. pace on the repeats was slower than 2 weeks ago when I did repeats (7:29 vs 7:11 pace). Of course, there was some fresh, now quite packed snow on the ground, and there were 7 repeats this week and 5 last time, so there is that. legs feel OK, now, but I'm starting to feel my weak areas.
Have a Runderful day everyone!
2018 races
3/28- END-SURE 50k
4/13- Zumbro Endurance Race 100 Mile
5/19- Superior Trail 25k (Lottery)
7/8- Afton 50k???
9/8- Superior Trail 50 mile (Lottery)
10/xx Wild Duluth 50k? 100k?3 -
@Orphia That's interesting on the ice/inflammation/healing.
I have been given a cryo unit to keep swelling under control post surgery. Apparently, this is common in hip/knee surgeries. I could only assume that controlling the swelling may minimize tissue damage.
Perhaps there's more to this icing business. Sometimes it's good, sometimes it's unwarranted.
I'm open to more info if anyone has anything to share.0 -
I have nothing to add to the incing business but I have to say @Elise4270 the cyro unit sounds fascinating!0
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RunsOnEspresso wrote: »I have nothing to add to the incing business but I have to say @Elise4270 the cyro unit sounds fascinating!
I have a co-worker that had knee surgery, he used in in the hospital. He said it really helped with swelling. It's a portable ice bath that has ice water circulating through a pad that velcros on. *Shrugs. I'm just gonna do what the doc says.
I wonder if swelling impedes circulation? IDK. I rarely ice anything for fear of nerve damage.
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RunsOnEspresso wrote: »I have nothing to add to the incing business but I have to say @Elise4270 the cyro unit sounds fascinating!
I have a co-worker that had knee surgery, he used in in the hospital. He said it really helped with swelling. It's a portable ice bath that has ice water circulating through a pad that velcros on. *Shrugs. I'm just gonna do what the doc says.
I wonder if swelling impedes circulation? IDK. I rarely ice anything for fear of nerve damage.
Well, even the linked article says SOME iceing is okay and desirable to control swelling.1 -
PastorVincent wrote: »RunsOnEspresso wrote: »I have nothing to add to the incing business but I have to say @Elise4270 the cyro unit sounds fascinating!
I have a co-worker that had knee surgery, he used in in the hospital. He said it really helped with swelling. It's a portable ice bath that has ice water circulating through a pad that velcros on. *Shrugs. I'm just gonna do what the doc says.
I wonder if swelling impedes circulation? IDK. I rarely ice anything for fear of nerve damage.
Well, even the linked article says SOME iceing is okay and desirable to control swelling.
Thanks. I skimmed the article. Didn't wanna get caught on the net so early in the day.2 -
Date Miles today - Miles for December
12/1 5 miles - 5
12/2 14.5 miles - 19.5
12/3 REST DAY
12/4 8 miles - 27.5
12/5 9.5 miles - 37
12/6 4.25 miles - 41.25
12/7 10 miles - 51.25
12/8 4 miles - 55.25
12/9 REST DAY
12/10 10 miles - 65.25
12/11 8 miles - 73.25
12/12 10 miles - 83.25
12/13 5 miles - 88.25
12/14 10 miles - 98.25
12/15 4.75 miles - 103
12/16 15 miles - 118
12/17 8 miles - 126
12/18 REST DAY
12/19 10 miles - 136
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29 << 4:09:59
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
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Decided to do a long run - 8 miles. The only problem was the hills! Mile 7 was awful - it was mostly uphill and had to walk a lot. The temps were in the 30s so I liked that at least!
12/1 - 1.5 miles #RWRunStreak Day9
12/2 - 43 miles cycling + 1 mile #RWRunStreak Day10
12/3 - 40 miles cycling + 1 mile #RWRunStreak Day11
12/4 - 3.1 miles + Strength Training Glutes W3-A - #RWRunStreak Day12
12/5 - 4 miles #RWRunStreak Day 13 + strength training W3B
12/6 - 2 miles #RWRunStreak Day 14
12/7 - 1.3 miles #RWRunStreak Day 15 + strength training W3C
12/8 - 4 miles #RWRunStreak Day 16
12/9 - 7 miles! #RWRunStreak Day 17
12/10 - 1 mile #RWRunStreak Day 18 + Glutes W4A
12/11 - 3.11 miles #RWRunStreakDay 19
12/12 - 2 miles #RWRunStreakDay 20 + Glutes W4B
12/13 - 3 miles #RWRunStreakDay21 + arms
12/14 - 3.5 miles #RWRunStreakDay22
12/15 - 1 mile #RWRunStreakDay23 + Glutes W4C
12/16 - 3 miles — 1 mile each in GA, SC, NC #RWRunStreakDay24
12/17 - 4 miles #RWRunStreak Day 25
12/18 - 2 miles #RWRunStreak Day 26 + Glutes- W5-modified
12/19 - 8 miles #RWRunStreak Day 27
Daytona Beach HM - 2/4/19
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@katharmonic Wish you were closer. I need one of these peeps right now. I have one for swimming and she's great, but I would love a running, I need out of my own head person. I haven't been out to run since Track night last Thursday. I am hoping that my hubby is serious about getting the treadmill he has talked about.katharmonic wrote: »
Short but nice run tonight while catching up with my friend (first I type fiend). Turns out she's been struggling with a lot of anxiety and stress, and has realized that it's worse because she hasn't been running. So, I told her I am on call for anxiety relief running at any time. I definitely get the same benefit, so it's a win for both of us.
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@RunsOnEspresso -Lunges are terrible... as are split squats... add in an extenuating wonky ankle circumstance and as I told trainer guy-we have officially found something I hate worse than burpees... split squat and lunge failures this week actually helped keep me from chickening out and cancelling dumb doc appointment.... also, just fair warning - I had leg muscles I didn’t remember I had sore for like 3 days, let alone the usual culprits, so I wish you luck with any possible doms
@hanlonsk YES. All this. Muscles I didn't know I had from track workout last Thursday. Did some yoga last night and feel better, but still sore. Yike.1 -
6 miles in 65 minutes on the elliptical. Over 100 for the month and feeling good. On the ice issue, what my PA told me is that immediately after exercise of injury ice for comfort and to reduce inflammation.(not prevent or eliminate) Later for healing "heat" as is will increase bloodflow.
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12/1 - 5 miles. Still loving the warmer than average weather!
12/2 - 5 miles.
12/3 - Busy / rest day.
12/4 - 5.15 miles. This weather is nuts! It was 63° at 4:45 a.m.
12/5 - 4.75 miles. 35° temperature drop in 24 hours...Brrr!
12/6 - 3.5 'mill miles, then upper body weights / abs.
12/7 - Unplanned rest day. Didn't sleep...ZZZZZ
12/8 - 3.5 on the treadmill, then weights and abs.
12/9 - 4.5 windy miles.
12/10 - 3 'mill miles, then extremely short upper body weights.
12/11 - 5 miles.
12/12 - Rest day.
12/13 - 5 windy miles.
12/14 - 5 miles. Colder by 15° than yesterday, but way more comfortable because no *kitten* wind!
12/15 - 4 miles. Shorter than usual because my wife wouldn't stop talking so I could get out the door to run
12/16 - Unplanned rest day. Just lazy.
12/17 - Another rest day...still lazy...and a bit hungover
12/18 - 5.1 miles.
12/19 - 5 miles.
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@RunsOnEspresso - Amen!! Lunges are the worst (or best, depending upon your perspective)1
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@hanlonsk @seanevan10 @karllundy I basically collapsed before my last set of exercises but rose to finish the workout. Lunges are part of my program so I am used to them. I'd just prefer more squats/deadlifts to lunges. Surprisingly, not too sore. It might hit me tomorrow. LOL1
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