February 2019 Monthly Running Challenge
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Here's a good article about the why and how of warming up and cooling down
http://extramilest.com/blog/how-to-warm-up-and-cool-down-for-running/
While this is the way I warm up and cool down I must admit that I don't do it nearly as long as the 15 minutes each he suggests. I might walk to the end of my block then spend 3 or 4 minutes getting to pace, or I might start running from the end of the driveway.
And cool down? Half of a block at most.
I always have a HR spike at the beginning of the run. This weekend I have a 12 mile run planned. I'm going to draw out the warm up to see if I can get a nice gradual ramp up of my HR, and see if I can feel a difference. It should help get rid or reduce the suckyness of the first mile or so.
Good advice. I should probably follow it some day. Seriously.6 -
February 1st: 2.8/40 miles
Anyone have any tips for hip pain? It's only on my right side every time my foot makes contact with the ground while running & sometimes walking. I'm trying to complete for hip specific stretches but was just wondering if there were more things I could do.3 -
PastorVincent wrote: »Here's a good article about the why and how of warming up and cooling down
http://extramilest.com/blog/how-to-warm-up-and-cool-down-for-running/
While this is the way I warm up and cool down I must admit that I don't do it nearly as long as the 15 minutes each he suggests. I might walk to the end of my block then spend 3 or 4 minutes getting to pace, or I might start running from the end of the driveway.
And cool down? Half of a block at most.
I always have a HR spike at the beginning of the run. This weekend I have a 12 mile run planned. I'm going to draw out the warm up to see if I can get a nice gradual ramp up of my HR, and see if I can feel a difference. It should help get rid or reduce the suckyness of the first mile or so.
Good advice. I should probably follow it some day. Seriously.
It can be tough when you're short on time. If you have just an hour, that's half your time on the warm up and cool down. Only 10 minutes of walking though, so perhaps not as bad as it sounds.
My goal for my long run this weekend is to prevent a heart rate spike and just gradually ramp it up.
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February 1st: 2.8/40 miles
Anyone have any tips for hip pain? It's only on my right side every time my foot makes contact with the ground while running & sometimes walking. I'm trying to complete for hip specific stretches but was just wondering if there were more things I could do.
@Fitatelo sorry to hear that you're having hip pain! I don't have anything to offer for help unfortunately.1 -
PastorVincent wrote: »Here's a good article about the why and how of warming up and cooling down
http://extramilest.com/blog/how-to-warm-up-and-cool-down-for-running/
While this is the way I warm up and cool down I must admit that I don't do it nearly as long as the 15 minutes each he suggests. I might walk to the end of my block then spend 3 or 4 minutes getting to pace, or I might start running from the end of the driveway.
And cool down? Half of a block at most.
I always have a HR spike at the beginning of the run. This weekend I have a 12 mile run planned. I'm going to draw out the warm up to see if I can get a nice gradual ramp up of my HR, and see if I can feel a difference. It should help get rid or reduce the suckyness of the first mile or so.
Good advice. I should probably follow it some day. Seriously.
It can be tough when you're short on time. If you have just an hour, that's half your time on the warm up and cool down. Only 10 minutes of walking though, so perhaps not as bad as it sounds.
My goal for my long run this weekend is to prevent a heart rate spike and just gradually ramp it up.
I do the cooldown. I do not have a lot of choice about that. Otherwise, a shower is pointless
But most times I am tight on time making the first 1-2 miles of the run the warm up. 2 -
February 1st: 2.8/40 miles
Anyone have any tips for hip pain? It's only on my right side every time my foot makes contact with the ground while running & sometimes walking. I'm trying to complete for hip specific stretches but was just wondering if there were more things I could do.
@Fitatelo sorry to hear that you're having hip pain! I don't have anything to offer for help unfortunately.
My Sensi used to say "I have a sword and can fix that" but I am not sure that is really helpful.
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February 1st: 2.8/40 miles
Anyone have any tips for hip pain? It's only on my right side every time my foot makes contact with the ground while running & sometimes walking. I'm trying to complete for hip specific stretches but was just wondering if there were more things I could do.
Does it hurt in the front, back or side?
Back- dig around for a tender point likely around the greater trochanter. Or perhaps center of the butt cheek. If it is, investigate the piriformis muscle. It might need some TLC.
Side- itb and or trochanteric bursitis. Nasty thing to have. Check for tenderness over that bursa.
Front- uh, probably not painful with push off. But if it is might massage around the psoas, could be tight but i suspect you have some back pain too.
If you have pain that circles the hip joint, it could be something that a doc needs to investigate.
Just my once over advice. Easiest thing for me to do is massage around to pinpoint the culprit.
See a PT. Most of them are very helpful. Best of luck with it. Keep us informed, i always like to hear how other manage injury.5 -
I'm thinking my February goal will be 75 miles & really stick to a plan for strength training. On my non-running days I tend to say I'm too busy and "I'll do it next time" so I need to work on that for sure.
Upcoming races:
2/9 - Steve Cullen 8k
3/16 - Lucky Leprechaun 7k
4/27 - Brown Deer 10k
6/9 - Manitowoc Half Marathon
8/3 - Arbor Rock Trail Run - distance undecided
8/17 - Madison Mini Half Marathon7 -
I'm adding my stair climbing goal for February.
My goal is 600 floors for 6000 feet. This is only counting stair climbing for the sake of exercise. It does not count stairs I'd take anyway.7 -
WOOHOO!!! I'm in for Feb! No mileage goal except for to stay on plan and avoid injury. I've been rehabbing like heck since September when I tore my labrum and I am finally cleared to train again! I'm limited to running 3x per week, but that has opened up an excellent world of cross-training for me.
Also, I was selected to run with Team Celiac in the NYC Half Marathon in March. My daughter has Celiac and lives in NYC, so for this to be my first (real) race post-injury is super exciting. I think I'm going to do a 10k in a few weeks to ease my way back into racing but I could not be more excited to be back in this thread!
Fridays are rest days for me, so it's a little anticlimactic, but tomorrow I get to do 9ish or so miles!
02/01 - REST14 -
In for 140 this month.9
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February Weekly Miles
GOAL: 130 miles
02/02 -
02/09 -
02/16 -
02/23 -
02/28 -
TOTAL: 000.00 miles
I barely squeaked in my goal last month... just over 142 miles for a goal of 140. This month I will peak the first couple of weeks, then a small taper before my HM race the 1st Sat of March.
This week I was able to manage a short TM run and then swapped my Wed/Thu routines so that I did a gym workout on Wed and my Tempo run on Thu to avoid the really cold temps (for us). I think the coldest on Wed was -5F with -23F wind chill. On Thursday when I ran, it was 7 with a -6 wind chill, which wasn't too bad... still my coldest run of the year, but glad I made the adjustment. Of course, that ended up putting back to back speed sessions in and my legs are definitely feeling it, but will make sure and run easy for my long run tomorrow.
Have a great weekend and good luck to this weekend's racers!04/21/18 - 4:20:27 - Marathon (My 1st) - Garmin Marathon, Olathe KS
2018 RACES
06/02/18 - 1:10:12 - 7.7 mile - Hospital Hill - Kansas City MO
08/18/18 - 23:04 - 5K (PR) - Gardner KS
10/06/18 - (Rained Out) 5K - Jared Coones Memorial Pumkin Run - Olathe KS
10/20/18 - 1:57:04 Half Marathon - Kansas City Marathon - KC MO
11/22/18 - 27:59 - 5K - Turkey Trot - Overland Park KS (1st race with my son)03/02/19 - Liberty Hospital Half Marathon - Liberty MO (Heartland 39.3 Series #1)
2019 RACES
04/13/19 - Rock the Parkway Half Marathon - Kansas City MO (Heartland 39.3 Series #2)
05/11/19 - Running with the Cows Half Marathon - Bucyrus KS (Heartland 39.3 Series #3)
06/01/19 - Hospital Hill Half Marathon - Kansas City MO
??/??/19 - Garmin OzRun Half Marathon - Virtual Run (Date conflicted with Heartland #2)
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February 1st: 2.8/40 miles
Anyone have any tips for hip pain? It's only on my right side every time my foot makes contact with the ground while running & sometimes walking. I'm trying to complete for hip specific stretches but was just wondering if there were more things I could do.
@Elise4270 had some good questions and advice. I will add that foam rolling can be a great benefit or grab a tennis ball to pinpoint where that pain is at to really massage that. Flossing can also be good, but I feel like you really need to know what you're doing with that. For my hips, I also like doing the pigeon yoga pose to stretch that.
Good luck!5 -
Re: warm up and cool down, I checked that out and discovered I actually do something right! I have a certain place I walk to (where there's a busy road to cross that I usually have to wait for a gap in traffic) before I start running, that takes me around 6 minutes. And I run slowly pretty much the entire time I run, so that is ok too. Finally I suck at calculating my routes and ALWAYS end up finishing however far I intend running that day at least a mile from home, so get a good cool down walk too lol.
Random (loosely related) question I was pondering while running this morning. For those who track the mileage on your shoes manually, do you count the distance covered on warm up/cool down walks, or just the distance you actually run? For someone who walks very little I guess it won't make much of a distance, but for me (and especially at the moment in recovery mode) I am probably walking as much, if not more, than I'm running in my shoes... it's still wear, if not as strenous? Opinions?
Got my run in this morning, but had to stick to the dreadmill because it was blowing a gale and raining hard and sideways. Running in the rain, yes please, running in strong winds with rain blowing sideways, *kitten* that. This was week 4 day 2 of C25k, so not all that tough, but the rain meant I couldn't open the window by the treadmill without flooding the house and for some reason I struggle with overheating and feel like I need more air if I run without some air circulation. Oh well, got it done and I'll be able to get outdoors on Sunday.
1/2: C25k W4D2 + stretching/flexibility workout.
As I'm typing I just remembered I haven't done my mandatory calf raises today... off I go!5 -
You guys I'm so excited to do this today!9
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Does anyone know how to sync their apple watch with MFP0
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for like mileage and calorie count?
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3.2 miles this morning then circuit training with PT. Circuit training was primarily upper body/core focus as she knows I have my long run tomorrow. Planning on 16 miles tomorrow, with wife picking me up as I reach that destination. Then off to shower, lunch and matinee out with her . Good luck to all racing this weekend, looking forward to reports when posted.
“Yes, I am round. Yes, I am slow. Yes, I run as though my legs are tied together at the knees. But I am running. And that is all that matters.”
John Bingham11 -
Apple watch usersDoes anyone know how to sync their apple watch with MFP
Found this group for you @smarziii0
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