January 2018 Running Challenge

Sorry I missed the December Challenge, but I spent the past couple of days catching up with everyone by reading the December Challenge thread.

Not sure of my goal for January yet - I did survive my half marathon at the St Jude Memphis Marathon Weekend. It was tough for me - which I knew it was going to be because I was short on training.

While I was out of town for the half marathon, my husband decided to was a good idea to get another two guinea pigs, so we have three.

It snowed here in South Louisiana - last time that happened was nine years ago.

I must have been good this year because underneath my Christmas tree was a Garmin Forerunner 235 - still getting use to all the features.

Question: Starting on Sunday the weather here in South Louisiana will be in the low 40's for the high and low 20's for the low. I am a morning runner, so I will be running next week in 20 F weather. I usually just layer clothing- base layer, running pants and long sleeve running shirt. I have a thick headband that I wear for my ears and forehead. Do I need anything else to combat the weather?

It is going to be sunny most days, just cold. So I will not have to worry about freezing rain/snow/sleet/etc.

Most of my runs are on the road.

Upcoming races (Question marks are races not yet registered for):
Q50 Resolution Run - 01/06/2018 - ?
Louisiana Marathon Quarter Marathon - 01/13/2018
Mardi Gras Mambo 10K -02/17/2018
OLOLCH Amazing Challenge 5K and 10K - ?
Q50 Races Sunset Gulf 3/24/2018 -?
BIG EASY BIG HEART 5K 7/21/2018 -?

Elise4270 wrote: »

7lenny7 wrote: »

January Goal - Recover from ITBS and continue strengthening my glutes.

I have the same diagnosis. Although I wasn't smart enough to discern that the mild knee pain I has was ITBS. I just figured it was mechanics and would work out after the first surgery.

Do you have a glute strength regiment you can point me to or share?

I have a post op PT schedule I look to start. Since I gave up on running/biking, I think I can actually tolerate some exercises. Like single leg balance on the foam pad. Triangles. Donkey kicks. Planks.

I was nearly certain my knee pain was my lateral meniscus but the Doc said that the most likely culprit was my IT band. Now that I've researched that issue, I'm certain he's right and I don't know how I didn't figure that out myself (other than not having years of med school behind me). I have a PT appointment to start on my glute revival, but not until January 20th because I'm willing to wait for the top running PT in the local area. I'm not willing to wait on my rehab, though, so I'm taking my butt muscles into my own hands (until I can put them in the PT's hand) and star doing something now.

There are hellalotta glute routines out there and I was overwhelmed with the information and trying to get it narrowed down to something that would actually be useful. I was talking to a local friend of mine who once dealt with a similar issue and saw the same PT that I'm scheduled to see. He sent me the packet of info she sent him and I'm using that.

The whole packet includes foam rolling, stretches and exercises.

Exercises include:

• Glute Bridges (2 legs to start, progressing to 1 leg)
• Bird Dogs
• Clam Shells
• Side-Lying Hip Abduction (I call this a single legged scissor move)
• X-band Walk
• Assisted One-legged deadlift
• King Deadlift
• Two-legged Eccentric Squat on a Slanted Board
• Single-leg Eccentric Squat on a Slanted Board

I've only done the first 4 so far as well as some Fire Hydrants and Wall Sits. The packet really stresses doing these with good form so some of them I'm waiting until after I see the PT so she can guide me.

I fell victim to holiday laziness in December (only 45 miles instead of 60). January will be a welcome refresh! Goal is 50 miles for the month and adding more targeted speed and agility training. I really want my 2018 half times to be under 2 hours.

Upcoming races:

• St. Pat's 10k Run - Mar 10
• National Women's Half Marathon - Apr 29
• Army 10 Miler - Oct 8
• Richmond Half Marathon - Nov 10

MNLittleFinn wrote: »

@PastorVincent every time I see your "I must hate myself" comment about running that 50k after your marathon, I laugh a little... if you hate yourself, what does my running say about me???

You slowly repaying yourself for the sins of your youth?

bride001 wrote: »

Question: Starting on Sunday the weather here in South Louisiana will be in the low 40's for the high and low 20's for the low. I am a morning runner, so I will be running next week in 20 F weather. I usually just layer clothing- base layer, running pants and long sleeve running shirt. I have a thick headband that I wear for my ears and forehead. Do I need anything else to combat the weather -?

Do you have gloves for your hands? If not you can improvise with using socks as mittens!

So, in looking over the weather pattern, I should be able to handle this after this arctic blast lifts back up to where it belongs.....The first week of January is probably a no go, I am not going out there below 23-25*F.
Anyway, I am still going with 200 miles and we shall see where that leads me.
*dew claws up*

@bride001 I agree with the advice already given. When I ran my first winter season, I noted the temps, what I wore, if it was dry or wet, how well it went in my running journal. That was helpful to look back at.

So I recommend starting there.

Second, if possible, as @PastorVincent suggest, be able to adjust your layers. I run a loop so I can drop back and don or doff. I know that it takes me 1.5 miles to get "hot". So if I'm cold by 2 miles, I might add a layer. Gloves, a buff, wool socks, and a Nike aeroloft running vest are my basics. I'm in Oklahoma, I imagine our weather is similar.

The vest has a pocket large enough I can put my gloves and the buff in it. It also stuffs in on itself and has a nice comfortable strap of cloth I can slip my hand under and run with it. I rarely leave my gear in the bushes. It's too expensive or I like it too much too ditch it like that.

My gloves are the liners from my Burton ski mittens. I don't ski, they're just nice and toasty mittens with the liners if it's dang cold.

Oh and I love my long wool socks. Definitely makes a difference.

So in summary, your just gonna have to pick a starting point and see how you feel, everyone is different. At 40f, personally I'm good with shorts if it's not to windy, light gloves, and a long sleeve tech shirt, ear covering if it's windy and thick wool socks. I tend to run hot. 40 is nice.

Let us know how how it goes!

RunsOnEspresso wrote: »

@Elise4270 shorts in 40 degrees? I'd be bundled up lol My blood quickly adjusted to the desert temps.

I agree with layers. I have limited cold weather running but last xmas I wore a light weigh long sleeve top, vest, jacket, a buff like thing, gloves and smart wool socks and just adjusted the gloves and buff like thing as needed.

Ya, as long as it's not windy and its at least a bit sunny. I had a run 2 winter's ago where I pulled off all of my top layer down to my bra and ran. DH was running bundled up in layers. It was low 40's. And I was after my longest distance of 9 miles. I never expected I'd be one to run hot. I'm always the one that tolerates the heat, well not running I don't.

I had the crazy idea I needed to move all my run data to nike+. So it's Friday night and I am moving 2ish years of runkeeper to nike. Not sure if I can move Fitbit. That will be another day. HAH

Then I will have all my date back to 2012 in one place. I think. I tried a bunch of Apps over the years. And before 2012 I didn't track.

I'm back to running after a long break, I'm going to aim for 30 miles this month