March 2020 Monthly Running Challenge

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  • LoveyChar
    LoveyChar Posts: 4,336 Member
    edited March 2020
    What about using stairs to build up quads? Up, down, up, down. I'm not talking about as a substitute to actually running hills, but in addition to. And I'm taking about a full, hot, heavy, intense stair workout.
  • LoveyChar
    LoveyChar Posts: 4,336 Member
    @ContraryMaryMary Sounds like a great way to spend the morning and nice job even if you don't necessarily like your time!
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    LoveyChar wrote: »
    What about using stairs to build up quads? Up, down, up, down. I'm not talking about as a substitute to actually running hills, but in addition to. And I'm taking about a full, hot, heavy, intense stair workout.

    Yes, anything that makes you stronger... makes you stronger. :) I take that as an axiom.

    The "Law of Specificity" applies of course - that is if you specifically want to get better at hills you need to specifically do hills. The farther you get from that, the less effective the training.

    Things like treadmills on an incline (or the ones that can also do a decline), stair machines, leg lifts and so on can support hill running, and help you, but in general, nothing makes you better at doing a thing like doing that thing does. :)

    So, do not be afraid of doing supporting exercises (you can make an argument it is a good idea even), but ALSO do hills if you really want to get good at hills. Also if you do not have many hills around you, things like stairs (running up and down them) are a good option. If you have a stadium or bleachers in your area, they work well.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    LoveyChar wrote: »
    What about using stairs to build up quads? Up, down, up, down. I'm not talking about as a substitute to actually running hills, but in addition to. And I'm taking about a full, hot, heavy, intense stair workout.

    Absolutely! The more flights the better. Excellent way to build up the quads, particularly going down the stairs for the eccentric contractions. I use the stairs at work for this.
  • eleanorhawkins
    eleanorhawkins Posts: 1,659 Member
    7lenny7 wrote: »
    LoveyChar wrote: »
    What about using stairs to build up quads? Up, down, up, down. I'm not talking about as a substitute to actually running hills, but in addition to. And I'm taking about a full, hot, heavy, intense stair workout.

    Absolutely! The more flights the better. Excellent way to build up the quads, particularly going down the stairs for the eccentric contractions. I use the stairs at work for this.

    Hmmm... it hadn't dawned on me until I read this that I am having a lot more quad issues (tightness and DOMS after squats and tougher runs) since we had squatters move in downstairs, which made me start using the lift instead of the stairs so I don't have to walk past their front door.
  • quilteryoyo
    quilteryoyo Posts: 6,542 Member
    Glad the run went well @emmamcgarity ! Do you have a HM in mind, or just want to get back up to running that distance?
  • SassyBelle070707
    SassyBelle070707 Posts: 37 Member
    @Scott6255 I felt the same. Not really motivated today! But those are the best days 😁 so glad we both chose to stick to it.
  • LoveyChar
    LoveyChar Posts: 4,336 Member
    @polskagirl01 Very nice! And congratulations to your son ❤️!
  • LoveyChar
    LoveyChar Posts: 4,336 Member
    @quilteryoyo You work two jobs, play tennis, travel and run! Maybe it's just that, probably, and hopefully you're not getting sick. Take a breather...good movies and throw your kicks up.

    @7lenny7 There was a man who ran the entire Austin Marathon with his dog. Couldn't believe it, mid to high 70's but the dog showed no signs of struggle. Husband asked me how he got away with it and I told him there were thousands of people packed together and dog would be easy to slip in there and I doubt any or many questioned him about pooch. I don't think it's typically very humane to do it, though, for that long because dog can't tell you he's not feeling well until he drops or staggers. But it happened and I would be willing to bet dog and man finished.
  • TheMrWobbly
    TheMrWobbly Posts: 2,541 Member
    Congrats on both your result and your son's @polskagirl01

    Looking forward to your HM @SassyBelle070707
  • quilteryoyo
    quilteryoyo Posts: 6,542 Member
    Thanks @LoveyChar . I'm hoping I'll have more energy tomorrow. I did take it fairly easy today.
  • Scott6255
    Scott6255 Posts: 2,570 Member
    @polskagirl01 Terrific race, for you and your son! Congratulations to you both 🎉👏
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    LoveyChar wrote: »
    @polskagirl01 Very nice! And congratulations to your son ❤️!

    Definitely! Well done! Splish splash!
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    bearly63 wrote: »
    I am enjoying living vicariously through all of you and your runs!

    I got the call yesterday from the doctor re my MRI results – he left a long message. Short version – stress fracture due to “bone insufficiency” in my femur. Will heal in 8 weeks and need to get another bone density scan. I almost feel like he called the wrong person. But I meet with him on Tuesday where I will confirm it all. I do have osteopenia but my scan a year ago showed it had slowed down and I am being really consistent with vitamin D with K, and focusing on weight bearing exercises yada yada.

    So….I want to heal properly, prevent future issues and not gain back on my 18 pounds of hard earned weight loss. All without running. A helluva challenge. That will be the focus of my convo on Tuesday. Until then, I guess its slow walking, maybe cycling, maybe elliptical. And a vodka soda with extra lime ! Cheers to the weekend y’all 🍸

    I am guessing that they will be canceling the CAP 10K race here in ATX since they just cancelled SXSW. Hopefully just a postponement. I really hope that they don't cancel UT Austin Graduation in May. That will bum me out.

    _______________________
    March - Goal 65 miles,unless I’m sidelined
    Race: Cap 10K ATX - April 5th

    3/1 -7 miles - ouch😆
    3/2 -Yoga
    3/3 -Strength training/cycle
    3/4 – Cardio Medley – Rower,Stairstepper,Bike,Elliptical
    3/5 – 6 mile walk
    3/6 – Strength/PT circuit, cycle
    3/7 – 2.7 mile walk/ Power Yoga

    __________________________
    Total Run/Walk Mileage: 15.7

    Oh my! I was not expecting stress fracture from what you described. Hopefully he can give you ideas on how to stay active safely. Lots of prayers headed in your direction!
  • quilteryoyo
    quilteryoyo Posts: 6,542 Member
    bearly63 wrote: »
    I am enjoying living vicariously through all of you and your runs!

    I got the call yesterday from the doctor re my MRI results – he left a long message. Short version – stress fracture due to “bone insufficiency” in my femur. Will heal in 8 weeks and need to get another bone density scan. I almost feel like he called the wrong person. But I meet with him on Tuesday where I will confirm it all. I do have osteopenia but my scan a year ago showed it had slowed down and I am being really consistent with vitamin D with K, and focusing on weight bearing exercises yada yada.

    So….I want to heal properly, prevent future issues and not gain back on my 18 pounds of hard earned weight loss. All without running. A helluva challenge. That will be the focus of my convo on Tuesday. Until then, I guess its slow walking, maybe cycling, maybe elliptical. And a vodka soda with extra lime ! Cheers to the weekend y’all 🍸

    I am guessing that they will be canceling the CAP 10K race here in ATX since they just cancelled SXSW. Hopefully just a postponement. I really hope that they don't cancel UT Austin Graduation in May. That will bum me out.

    _______________________
    March - Goal 65 miles,unless I’m sidelined
    Race: Cap 10K ATX - April 5th

    3/1 -7 miles - ouch😆
    3/2 -Yoga
    3/3 -Strength training/cycle
    3/4 – Cardio Medley – Rower,Stairstepper,Bike,Elliptical
    3/5 – 6 mile walk
    3/6 – Strength/PT circuit, cycle
    3/7 – 2.7 mile walk/ Power Yoga

    __________________________
    Total Run/Walk Mileage: 15.7

    Oh my! I was not expecting stress fracture from what you described. Hopefully he can give you ideas on how to stay active safely. Lots of prayers headed in your direction!

    ^^^ This! Hope it heals quickly and you can find some sort of exercise you are able to do until it does.
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