November 2018 Monthly Running Challenge
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Hey guys, guess who's coming to the states in about 5 months for a visit! Atm going to be in LA, Pennsylvania, and DC! Possibly may make to San Francisco on the way back. Omg im so excited!13
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youngcaseyr wrote: »Questions for people who do running streaks and/or regularly run more than 10 miles/day: how do you prevent overuse injuries? How do you handle sudden soreness or discomfort that lasts longer than a week? How did you build up to running that distance regularly?
Thanks in advance for your replies!
Sudden soreness is a sign (to me) to either back off the mileage and/or slow down. If I try and push through it, I'm simply risking making things worse which usually translates to a much longer recovery time.
As for how I built up my mileage, I slowly built up from a starting point of running single-digit distances three times per week. From there, I increased the mileage (remember, no more than a 10% increase in mileage per week) until I was running at least three 10-mile runs per week, and finally moved up to 3 half marathon distances per week before deciding to cut back the mileage a little and increase my runs to five times per week instead.
Now, any mileage increase is generally due to faster-paced running and not from increased running time. It's taken me almost two and half years to get to this point, and to help avoid injury, I initially focused on running form a lot until it became second-nature. I also made sure to keep my runs easy. I've still had my share of injury, and I try to learn from them to reduce the odds of it happening again:- was it sheer bad luck and could happen to anyone?
- is my diet lacking in any area?
- am I too fatigued and losing my form?
Of course, what worked for me may not work for others, but in general just take it easy and slowly increase the mileage and you should be fine.
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Yesterday's run was in the rain; it was a faster-paced run at an average of 7:32 min/mi, but not a full tempo-paced run...I knew that would be the price for Friday's hard effort, which is why that run won't happen again until well after race day.
Today was a recovery run in what I would call the first real cold snap of the season for this area. Obviously no where near as cold as the temps seen up in the northern states, but at 30F and with a wind chill that took the "feels-like" down to the teens, it was time to add a few more layers. The first part of the run was pleasant, with a brisk pace helping to pump the blood around. Then I met up with the group, and by group I mean one person...every one else bailed and figured bed was more appealing. By that point, it felt like the temps were dropping further, so we picked up the pace a little. After we had finished, I looked at the time and there was still time to get a little more distance in, so I ran a little more before heading back to the office.
Tomorrow is supposed to be a little cooler still, with temps dropping down to 24F and a real-feel of 17F, but it should be a faster run so it shouldn't feel anywhere near as cool as today felt.
01 - 14.71
02 - 22.16
05 - 15.66
06 - 14.90
07 - 13.09
08 - 13.52
09 - 26.21
12 - 15.68
13 - 16.13
Total: 152.06 / 300 miles8 -
Brr, people! 3.75 miles in 33 degrees with light rain and wind. I don't think I ran in temps under 40 more than a handful of times all last winter, usually it would warm up by midday. It might even snow tomorrow! Memphians lose their tiny minds in the snow. Today we had the park entirely to ourselves except for one professional-looking lady cyclist who called out, "At least I'm not the only person who's insane!" "We're all mad here!" my husband replied.
Theoretically we did speedwork today but when I went to look at our data it seems we sucked. Not used to the cold I guess. Our various paces were about a minute slower than expected except for our easy warm-up mile, which was too fast because we were trying not to freeze.
In other news, I might yet live through a week of house guests. Older people don't sleep enough, they only need about five hours a night, so we stay up late playing cards, then they wake up at the crack of dawn. But yesterday's rest gave me a bit of a recharge.5 -
@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.3 -
rheddmobile wrote: »@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.
ah I always forget about the insurance issue over there. To be fair, here I think they will do xray first, then maybe a nuclear medicine study, and then MRI, unless you are a professional athlete. All on the government. But its all triaged by a orthopaedic surgeon, no just rocking up and booking an MRI, and waits are LONG (4-6 months) generally. unless you can prove it was an accident.
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youngcaseyr wrote: »Questions for people who do running streaks and/or regularly run more than 10 miles/day: how do you prevent overuse injuries? How do you handle sudden soreness or discomfort that lasts longer than a week? How did you build up to running that distance regularly?
Thanks in advance for your replies!
I am in my "off-season" right now so not running as much, but come January you will see my miles start to climb (assuming I can get out! New job has made that much harder)I often run three or more over 10 mile days in a row and add 1 or 2 long runs on top of that. In my off season, I try to be happy with getting out 3 times a week and get 1 or 2 half marathons or greater distances in.
The difference between me and like 90% of this thread is I have built up to where I am over the last 15 YEARS. When I started I could not WALK 20 feet without getting out of breath. It took many years for me to get to the 5k is reasonable level (now, its way too short LOL).
So, my point is for people at my level of endurance, 10+mile runs multiple times a week is not overuse so there is no overuse injury. People like @AlphaHowls are even a level beyond me. If I tried to jump from where I am right now to her level with no incline I probably would get hurt.
The real secret to prevent injury (not counting tripping over empty air and the like) is to know your real limits and work within them. Push yourself, yes, but not to an extreme.
The common rule of thumb is no more than 10% distance increase per week, and have a cut back week every third or fourth week. Tweak this to match your time, body, and etc. Or the best plan really is to just find an already built running plan that lines up with your goals and use that as your model.
Finally, DO NOT COMPARE YOUR SELF WITH OTHERS. Seriously, just do not do it. There is no happiness there, just work on being a better you.
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PastorVincent wrote: »youngcaseyr wrote: »Questions for people who do running streaks and/or regularly run more than 10 miles/day: how do you prevent overuse injuries? How do you handle sudden soreness or discomfort that lasts longer than a week? How did you build up to running that distance regularly?
Thanks in advance for your replies!
I am in my "off-season" right now so not running as much, but come January you will see my miles start to climb (assuming I can get out! New job has made that much harder)I often run three or more over 10 mile days in a row and add 1 or 2 long runs on top of that. In my off season, I try to be happy with getting out 3 times a week and get 1 or 2 half marathons or greater distances in.
The difference between me and like 90% of this thread is I have built up to where I am over the last 15 YEARS. When I started I could not WALK 20 feet without getting out of breath. It took many years for me to get to the 5k is reasonable level (now, its way too short LOL).
So, my point is for people at my level of endurance, 10+mile runs multiple times a week is not overuse so there is no overuse injury. People like @AlphaHowls are even a level beyond me. If I tried to jump from where I am right now to her level with no incline I probably would get hurt.
The real secret to prevent injury (not counting tripping over empty air and the like) is to know your real limits and work within them. Push yourself, yes, but not to an extreme.
The common rule of thumb is no more than 10% distance increase per week, and have a cut back week every third or fourth week. Tweak this to match your time, body, and etc. Or the best plan really is to just find an already built running plan that lines up with your goals and use that as your model.
Finally, DO NOT COMPARE YOUR SELF WITH OTHERS. Seriously, just do not do it. There is no happiness there, just work on being a better you.
What @PastorVincent said...3 -
November goal: 75 miles
11/1: 4.1 miles
11/4: 8 miles
11/6: 4.2 miles
11/7: 4.6 miles
11/8: 3.1 miles
11/10: 3.2 miles Wags & Whiskers 5K - 1st place female/3rd overall
11/13: 4.1 miles
31.3/75 miles completed
Today I ran 4.1 miles. It was really cold this morning ~26F with feels like temps of ~19F. And it was not much warmer at lunch so I ran after work. It was still ~43F with feels like 33F and kind of windy so it was still pretty cold for me. I'm really not a fan of cold weather. I'll complain about the heat, but really the cold bothers me more. I kind of dreaded the run all day, but it was a really good run and I just had fun and was so glad I did it. I guess sometimes just getting out the door is all you need. I ran home from my office and looped through the park and the cemetery to get 4 miles since it is only about 2 miles if I ran straight home. The sun was shining which was nice. And the cold wasn't too bad. My route was a little too shady which is ironic because I am usually trying to find the shadiest route. And when I got home my ears were kind of hurting. I still haven't quite figured out what I need to wear when I run in the cold, but overall it was ok. I do want to get some sleeves and I just haven't found the right ear covering yet. The toboggan I wore on today worked better for me on Saturday but not as well today. Tomorrow will be cold again, but should be nice at lunch so I am going to try to run on my lunch break.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run - PR 29:43.5, 2nd place AG
11/10/18: Wags & Whiskers 5K - 30.05 official time - 1st place female/3rd overall6 -
November goal: 75 miles
11/1: 4.1 miles
11/4: 8 miles
11/6: 4.2 miles
11/7: 4.6 miles
11/8: 3.1 miles
11/10: 3.2 miles Wags & Whiskers 5K - 1st place female/3rd overall
11/13: 4.1 miles
31.3/75 miles completed
Today I ran 4.1 miles. It was really cold this morning ~26F with feels like temps of ~19F. And it was not much warmer at lunch so I ran after work. It was still ~43F with feels like 33F and kind of windy so it was still pretty cold for me. I'm really not a fan of cold weather. I'll complain about the heat, but really the cold bothers me more. I kind of dreaded the run all day, but it was a really good run and I just had fun and was so glad I did it. I guess sometimes just getting out the door is all you need. I ran home from my office and looped through the park and the cemetery to get 4 miles since it is only about 2 miles if I ran straight home. The sun was shining which was nice. And the cold wasn't too bad. My route was a little too shady which is ironic because I am usually trying to find the shadiest route. And when I got home my ears were kind of hurting. I still haven't quite figured out what I need to wear when I run in the cold, but overall it was ok. I do want to get some sleeves and I just haven't found the right ear covering yet. The toboggan I wore on today worked better for me on Saturday but not as well today. Tomorrow will be cold again, but should be nice at lunch so I am going to try to run on my lunch break.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run - PR 29:43.5, 2nd place AG
11/10/18: Wags & Whiskers 5K - 30.05 official time - 1st place female/3rd overall
I love my half buff for slightly cold ears. I also have a full merino buff for colder weather, and a fancy running headband from Columbia which has a foil lining. For really cold weather I have a fleece balaclava to go over the other thing. In general I can't stand having something on the top of my head, so a band like the buff works well.3 -
Today I ran 4.1 miles. It was really cold this morning ~26F with feels like temps of ~19F. And it was not much warmer at lunch so I ran after work. It was still ~43F with feels like 33F and kind of windy so it was still pretty cold for me. I'm really not a fan of cold weather. I'll complain about the heat, but really the cold bothers me more. I kind of dreaded the run all day, but it was a really good run and I just had fun and was so glad I did it. I guess sometimes just getting out the door is all you need. I ran home from my office and looped through the park and the cemetery to get 4 miles since it is only about 2 miles if I ran straight home. The sun was shining which was nice. And the cold wasn't too bad. My route was a little too shady which is ironic because I am usually trying to find the shadiest route. And when I got home my ears were kind of hurting. I still haven't quite figured out what I need to wear when I run in the cold, but overall it was ok. I do want to get some sleeves and I just haven't found the right ear covering yet. The toboggan I wore on today worked better for me on Saturday but not as well today. Tomorrow will be cold again, but should be nice at lunch so I am going to try to run on my lunch break.
When I first read this I thought those were negative temps. I was like DANG she one tough cookie running in NEGATIVE 43 degrees!
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@rheddmobile Thanks! I'll have to look into that.
@PastorVincent No. I don't think I would leave the house if it was that cold. Just a wuss from Texas who isn't used to going outside in cold weather. 😁 I honestly don't know how some of y'all run in the cold temps you run in. I think 14F is the coldest temp I ever remember.5 -
W4D2 of c210k. Accidentally took too many rest days in a row. Partially because I misplaced my inhaler, and exercise triggers my asthma. I'm hoping to maybe snag some new running shoes on black friday, so maybe a pair of trail shoes is in my future.
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rheddmobile wrote: »@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.
ah I always forget about the insurance issue over there. To be fair, here I think they will do xray first, then maybe a nuclear medicine study, and then MRI, unless you are a professional athlete. All on the government. But its all triaged by a orthopaedic surgeon, no just rocking up and booking an MRI, and waits are LONG (4-6 months) generally. unless you can prove it was an accident.
Wow! I called on a Monday, had my first appointment and xray Tuesday, MRI and consultation with the surgeon Wednesday, and surgery Thursday.
I just got the bill for my surgery today. $6800 total, after insurance I'll pay $650. I'll gladly pay that for what I received.
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rheddmobile wrote: »@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.
ah I always forget about the insurance issue over there. To be fair, here I think they will do xray first, then maybe a nuclear medicine study, and then MRI, unless you are a professional athlete. All on the government. But its all triaged by a orthopaedic surgeon, no just rocking up and booking an MRI, and waits are LONG (4-6 months) generally. unless you can prove it was an accident.
Wow! I called on a Monday, had my first appointment and xray Tuesday, MRI and consultation with the surgeon Wednesday, and surgery Thursday.
I just got the bill for my surgery today. $6800 total, after insurance I'll pay $650. I'll gladly pay that for what I received.
Yes, it'd be much the same here if you use your private insurance. What @avidkeo is talking about is the free public health system.1 -
ContraryMaryMary wrote: »rheddmobile wrote: »@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.
ah I always forget about the insurance issue over there. To be fair, here I think they will do xray first, then maybe a nuclear medicine study, and then MRI, unless you are a professional athlete. All on the government. But its all triaged by a orthopaedic surgeon, no just rocking up and booking an MRI, and waits are LONG (4-6 months) generally. unless you can prove it was an accident.
Wow! I called on a Monday, had my first appointment and xray Tuesday, MRI and consultation with the surgeon Wednesday, and surgery Thursday.
I just got the bill for my surgery today. $6800 total, after insurance I'll pay $650. I'll gladly pay that for what I received.
Yes, it'd be much the same here if you use your private insurance. What @avidkeo is talking about is the free public health system.
I understood that, I'm just amazed at the difference.
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Saw the podiatrist and sadly she thinks it is a probable stress fracture of my 2nd metatarsal. It is swollen and was very sore when she manipulated it. She showed me some abnormality in the bone on the x-ray that is only apparent on that bone and said it is indicative of a stress fracture. She will take another x-ray in 3 weeks to confirm but in the meantime I am in a boot/shoe thing for those 3 weeks and no running for at least 6 weeks.😢 I am very sad to be missing out on Fall and Winter running... hopefully the cool weather sticks around until February!
@avidkeo - my daughter is a pediatrician, just finished her residency. So exciting to be coming over this way! Will you be in Los Angeles or Louisiana? If Los Angeles what part?
@lkpducky - I thought the humidity would be better here when we got home but it is worse than Reno and Boise! Are you near the fires and/or getting smoke? I am in the OC and was surprised to be getting smoke and ash here especially with the winds blowing mostly from the east.
@rheddmobile - it depends on the 'older' people... I am getting to be one of those and I don't function well without 8 or even 9 hours of sleep. DH too, although he goes to bed early and gets up early and I tend to go to bed late and sleep later...
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So i got out and did 13k this morning. I have one more run, 5k on Friday, before my big day. And yes this is MY big day because I've been building to this all year. and I just found out we get medals! Didn't know that. so excited.
Today's run was great, much better than yesterdays, I think I'm starting to prefer longer runs, 8k minimum these days. though 13k before work is a bit of a challenge, I was up at 5 instead of 5:20. and I kept my pace slower. Still not as slow as it should be but slower. oh well. Rest tomorrow, and I will rest, probably go for a gentle walk and stretch/roll in the evening. will see.
Hang on a minute..... you mean the medal wasn't the whole reason you signed up for it? lol
I even agreed to pay an extra € or so to have my time lasered onto my medal. The idea being it will always be cherished as my very first real live race medal (I have a couple from virtual races) and in yeras to come I will be able to look at the time on it and laugh my head off at how slow I was (or cry over how fast I used to be.....)
So excited for you, can't wait to hear how it goes, I know you're going to rock it!
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rheddmobile wrote: »@sarahthes - I have been told that an MRI is better for a suspected stress fracture unless it is a significant break it won't show up on an x-ray. That said my doctor ordered an x-ray too and it was negative but they called it inconclusive. My daughter said the x-ray was 'pointless'...
@shanaber yep x-ray is pretty much pointless, MRI is good, or nuclear medicine scan are also good. is your daughter a radiogrpher/radiologist?
X-rays for suspected stress fractures are mostly pointless, true, but... if you DO happen to spot an obvious stress fracture you can save the couple of thousand dollars for the MRI, which makes it worthwhile depending on your insurance.
ah I always forget about the insurance issue over there. To be fair, here I think they will do xray first, then maybe a nuclear medicine study, and then MRI, unless you are a professional athlete. All on the government. But its all triaged by a orthopaedic surgeon, no just rocking up and booking an MRI, and waits are LONG (4-6 months) generally. unless you can prove it was an accident.
Wow! I called on a Monday, had my first appointment and xray Tuesday, MRI and consultation with the surgeon Wednesday, and surgery Thursday.
I just got the bill for my surgery today. $6800 total, after insurance I'll pay $650. I'll gladly pay that for what I received.
@ 7lenny7 Oh your situation would have happened as quickly here. We have a kind of universal insurance for accidents and injuries, and yours would be covered under that. It's a great system most of the time, but stress fractures are difficult to diagnose and really the only real treatment is rest. Yours requires urgent surgery or it doesn't heal properly. Oh and wouldn't cost a cent.
Or what @ContraryMaryMary said. We kinda have two systems, public system and ACC.
ACC is like a private provider that covers any accidents and injury - so long as you can say "on this day st this time, this happened that caused this injury". If you are covered by that all your treatment an happen privately and generally happens really quick. I got an MRI scan of my shoulder after my car accident really quick for example.
Public system is for everything else, so arthritis and need a hip replacement, public system. Because its public money it's all triaged and done on need, so if you can hang on for years you go on a waiting list. Time for MRI can be months in this system if its not urgent. Anything urgent is seen within days or hours.
Not perfect but you don't have to worry about coverage, or hospital networks etc
At least that's the "basics" lol.6 -
eleanorhawkins wrote: »So i got out and did 13k this morning. I have one more run, 5k on Friday, before my big day. And yes this is MY big day because I've been building to this all year. and I just found out we get medals! Didn't know that. so excited.
Today's run was great, much better than yesterdays, I think I'm starting to prefer longer runs, 8k minimum these days. though 13k before work is a bit of a challenge, I was up at 5 instead of 5:20. and I kept my pace slower. Still not as slow as it should be but slower. oh well. Rest tomorrow, and I will rest, probably go for a gentle walk and stretch/roll in the evening. will see.
Hang on a minute..... you mean the medal wasn't the whole reason you signed up for it? lol
I even agreed to pay an extra € or so to have my time lasered onto my medal. The idea being it will always be cherished as my very first real live race medal (I have a couple from virtual races) and in yeras to come I will be able to look at the time on it and laugh my head off at how slow I was (or cry over how fast I used to be.....)
So excited for you, can't wait to hear how it goes, I know you're going to rock it!
Thanks, nope didn't know till today bahaha. I may be wrong but I think medals. Are fairly new here... @ContraryMaryMary? I know when I did my first half, in 2011, there wasn't medals then.0
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