RUNNERS May 29 Tuesday

Hi Karin,
I am in major rush mode today and haven't had time to check in (Hi everyone, I'll be back tomorrow after I finish mega-pile-max-etc today).

My two cents: definitely replace the shoes.
Maybe you need a shoe with more support?

Make sure you are really thoroughly stretching your glute muscles or actually these help me: I sometimes do this in sequence: Oblique stretch, supermans, lower abs work, glute stretch, hamstring stretch, quad stretch, calf stretch. Hold stretches until you really FEEl yourself start to loosen up.

I had a hip injury and have a lot of things I do to manage chronic low-level pain. I am getting custom orthotics made, but find the stretching, floor work and not overdoing it really helps. Also, sometimes I use heat instead of ice and then stretch.

Maybe when you go back to running your regular week's schedule, go back to gravel and then once a week, keep adding asphalt portions to your run to build up or acclimate to the new surface.

but if don't feel better -- see a doctor......
This article may also be interesting....
http://www.runnersworld.com/article/0,5033,s6-78-0-0-2861,00.html

Barb
:) :)
 
I'm sure others will have great suggestions for you...I don't use heat when my hips hurt acutely -- only to manage the low-level chronic part of it.

Ice is a good thing. but I've been amazed at the pain relief I have gotten with stretching....

Do you have a Bryan Kest yoga tape ???
Cathe's basic stretch tape has a good series of stretches for running, I think it's segment 1 and same with stretchmas Seg. 1

-Barb
 
Ok, now I need some help. I just read the artilce that Barb mentioned above and it seems to me that I have an it band injury. Actually I mistook it for a knee injury except mine has a burise near it. I kept looking at it and looking at it and now have come to realize through the article that I have an injury. I'm so upset about this. It began about two weeks ago after the 5k when I was going down a steep hill. I just thought that I jammed it or somthing. It feels fine just tight and sore. Does anyone have any other suggestions for me other than rest. I know that is what I need to do so tomorrw I will not run. Then I don't have to much running planned this week with the 5k Sunday. Today's run did go fine just that it is still sore and bothersome. Should I ice it on and off. Also why do you think there is a bruise there? Help. I'm completely mad that I have this now. I thought I was being so carful plus I am a consistent stretcher.
karen

www.picturetrail.com/karenvictoria
 
Hello everyone,

Today was P90X Chest and Back (finally! :)) and Ab RipperX. Many thanks to the wise one who suggested doing the ab part first. I should probably do PlyoX too, but I doubt that will happen at this point. Good news, the extra weight that had me down last week is gone! I wanted to shake things up so I got DH to join me in South Beach this past Sunday. So far so good for me, but dh, who lives on pbj's, gave up yesterday. :) It's okay. I had been thinking about it for awhile and slowly weaning myself from bread so it's been fine for me, but dh wasn't in the same place mentally.

Judy, 6 miles of hills sounds really tough! WTG. Hope you had fun golfing today.

Wendy, sounds like your getaway was fun. I could sure use a massage
:p . Great job on your workout too! 5.5 mph is still in the sprint category for me, and I know I can't maintain it for 25 minutes straight yet.

Marcia, good luck at weigh in and enjoy those windows! :)

Laura, glad you're feeling better.

Christine, hope you enjoyed whatever workout you decided to do.

Shelly (aka bionic woman :))enjoy your rest day today!

Carole (Super Carole), can I borrow that cattle prod for my DH? We have a few projects here that need some attention. :) Enjoy your recovery, although so far your recovery would be a really tough workout for me!

Jess, it must be great having a running partner to keep you company and help with motivation.

Karen, get well soon vibes being sent your way. ~~Go away itchy throat~~

Mattea, sounds like you had a good run today. Hope your dh is better in time for your race.

Hello to Sarah, Elaine, Kristi, Karin, Thomasina, Barb, Gayle, and Cathy!

Have a great day everyone!
Pamela
 
Hey there Pamela.

How long have you been running? It's been since mid March for me so about 2.5 months. I started out at 5.0 but realized that it was actually TOO slow for me...it was not a "comfortable" pace for me. 5.5 is better. :) You do primarily treadmill running? Have you headed outside yet?
 
Be careful with the IT Band injury Karen. I know they don't always hurt, hurt, but if you go out for a run thinking all is well, you can be 2-3 miles into the run and WOW! Suddenly the stupid thing feels like it's exploding. It took mine a good 3 months to heal, and a good six months to get full flexibility back (about the same amount of time it took my sprained ankle to heal - come to think of it). I would take a full two weeks rest off of it. *holds up hand against inevitable protest* I know, I know - that sounds like a lot, but it'll be worth it, believe me. Then move slowly back into activity, and pull back on any that hurts. I wore a brace that's about an inch thick and wraps below the knee - that seemed to give me the most support. And I'm not one for sitting still too well - which is how I know about the 2-3 miles into the run thing - but seriously take it easy coming back. If you must run - dirt only for a while, and short distances. I actually found IMax 2 easier than LowMax because of all of the pivoting in LowMax. So, experiment slowly when you start back, and ice your knee every time you exercise. And if you don't feel improvement in two weeks, see a doctor. A lot of things feel like an IT Band injury, but require different treatment.
 
Karen,
I would ditto what Christine said. The injury I had all the PT for was ITB and some other stuff with my hips, but it originally started with the hallmark knee pain. The hip pain came later.

But It was entirely preventable had I not refused to rest from running or other activities that didn't allow proper healing. I wasn't running near th mileage I am now (though my mileage now is something Carole can do while sleeping...;) but I digress), and the warning signs were all there and because I didn't think I was doing too much, I didn't stop and then as Christine said "Wow" or what Tony Horton would say? "Blam?" No that's someone's nickname.

But that's just my story. I'm not a doctor by any stretch, but I agree that if you don't see improvement, it's time to see a real sports medicine doctor. Maybe it's something different for you -- but being careful seems to always be wise. We only get one body to work with and it's good to protect it while you build it up....



Barb

:) :)
 
Hey Cheetahs— :)

Wendy—I have heard iTrain being mentioned—is that an iPod workout? How does that work exactly? You just download it and go? You guys have me intrigued about BC now…Cathe should have a frequent shopper’s card.

Marcia—it’s also a rest day for me—at least from running. I plan to get in GS Legs in just a few. Good luck @ the weigh-in. Sometimes you can be pleasantly surprised by the scale if you’re working out hard.

Laura—glad you’re feeling better!

Christine—I know that feeling…I wanted to bag GS BSB after yesterday’s run, but I forced myself to do it, and of course, I did feel better afterward. I like mentally overriding my body like that! Makes me feel strong.

Jess—I can’t avoid the hills where I live, either…they ARE a killer but so beneficial. Like you, I’m gonna beat the heat tomorrow with a 5 am run.

Karen—hope you can shake that scratchy throat. Do you do your yoga at home or in class? For your ITB, I would recommend ice massage every night and anti-inflammatories. Rest if you need to. (This is what my doctor advised me two weeks ago for a fascia problem in my calf.) I agree with the others--if this doesn't go away in a week or so, make the appointment. Also, you might want to check out the Runner’s World injuries forums if you don't already head over there…I always see lots of info on ITB.

Mattea—I know what you mean. I was soaked after yesterday’s run, too. I followed it up with GS BSB and during the concentration curls, my elbows kept slipping off my legs. It’s pretty brutal here in Jersey.

Karin—I would say you gotta ditch those shoes ASAP! Get thee to a Fleet Feet and spare no expense to get the right kicks!!

Pamela—congrats on dropping a few lbs. That's always a great feeling!

Judy—6 miles of hills…wow! Rock on!

Carole—What’s TLT? Enjoy your recovery…sounds well-deserved. I’m in awe of 19 miles. Never went beyond 13.1 here.

Everyone else: have a great workout and/or rest of your day!
Cathy :)
 
Thanks girls on the info on the it band. I'm icing it now even though it does not bother me right at this moment nor did it bother me running this morning. It's after the fact. Now with an it band injury is it directy next to the knee or a tad lower than the knee. Mine is about an inch below where the knee bends. That is why I wasn't sure if I hit it with the bruise and all of if it is in fact and it band injury. What I have been reading says to bend at 45 degrees and see if it hurts. I can bend my leg all the way back to my butt but I feel minor pulling in that spot. So is this in fact what you think may be an it band injury or did I hit my leg and forgot about it.

Now for laying off the running. Does the mean completely or reduce my milage. I was planning on taking a recovery week or two after Sunday's 5k with half the milage, no long runs and maybe 10 miles of total running all together. I would normally do about 25 miles in one week. I was going to run twice and then mix in Imax 2 as well.

Also on another note. This may be a tab personal so please don't be offened. I got a yeast infection. This is the second one I ever had in my life. Now I read this evening that the tight exercise shorts I have been wearing may be to blame and that I need to change to running shorts that have dri fit or cool max. Plus it has been super hot. So now that it is done and over and reading these things in the womens book of running. I attributed the yeast infection to the clothes and sweat. Do you think possible this is the cause or just a fluke thing that occured to me.
karen

www.picturetrail.com/karenvictoria
 
Karen,
I don't have any personal experience with ITB, so I probably can't help much there in terms of pinpointing where or what the pain is exactly.

I do know from my AT problems that in terms of cutting back, you really just have to listen to your body. If you're having pain, take a rest day in between runs...if that doesn't help, take two rest days, and so on. But of course, if it persists beyond a week or two (without help from rest/ice/ibuprofen), don't hesitate to see your doc. I was dumb and kept running through the pain and it wound up costing me much more later!

Re: the yeast infection...yes, I think it's entirely possible that the intense sweating from working out could be contributing to your problem. I usually still wear cotton underwear under my running shorts (even though it has that coolmax built-in panty) and I haven't run into a problem, but I make sure to get showered and changed as soon as my workout's done. If you're sitting around in your wet clothes, it's not good. I did pick up two pairs of the UnderArmour underwear during ski season this past year and think they're great. I want to buy a few more--but at $20 pop, they're cutting into my Cathe DVD funds! :)

~cathy
 
Thanks Cathy, I think that is some good suggestions. Like I said maybe two in my life ever had i had one. I think it was defiently the tight shorts with the sweat. I ordered the Brooks Energy Shorts the other day off the web posted in the open discussion. I'm glad I did that now. Usually i like the tight shorts because my underwear doesn't move. But I rather have underwear that moves them this any day. I'm off to ice the knee. Thanks
karen

www.picturetrail.com/karenvictoria
 
I survived my bootcamp class tonight and boy was it hot in there. I take them at our local YMCA mattea and wendy. I love the class. Its always something different and its very tough. Tonight at the end of class she made us all run a mile. Like I said it was very hot in the building,no airconditioning, but I thought, I need this since I havent ran since saturday and everyone else really wasnt happy about running . Tomorrow morning I plan on getting up early and running. Icant wait to get outside and run!!

karin you definately want to invest in some good running shoes, they are worth it!! take it from someone who hates to spend more than 50.oo on a pair of shoes but I learned the hard way, blisters, sore knees etc.... I bought nike shox and love them. wouldnt run without them.

jess isnt it great to find some who loves to run ! It has been almost a yr since I starting running with my friend marci and I have gotten faster since I started running with her. I so enjoy the days we run together and she has taught me so much. when you find a true running buddy its so nice. I use to run with a girl before marci and all she did was wine about , I 'm not in the mood to run or I dont know if I am gonna run that far today, etc.... it brings you down and ruins your runs. so when i met marci and she never complains , she loves to run, it was so great!!!


sounds like carole,karen and everyone else had good workouts yesterday and today. you ladies, how do you find time to do it all?


talk with everyone later!!
 
well I just ordered the garmin forerunner 301. I hope I like it but the good thing is I know with walmart that if I dont like it after 30days I can still return it. Last gadget I ordered online had a no return policy after the 30days. I think it sometimes takes at least that long for you to get to know how something works for sure. I hope I am not wasting my money this time. But I am excited to have something that automatically tells me pace,distance etc...


hope everyone has a nice day!!
 
"Wendy—I have heard iTrain being mentioned—is that an iPod workout? How does that work exactly? You just download it and go? You guys have me intrigued about BC now…Cathe should have a frequent shopper’s card."

Hi Cathy.

Yes, go to www.Itrain.com and pick your work out. You can listen to short clips of all of them. Purchase what you want and then download on to your computer first. Once it's on your puter, it's yours for life. You can then download it onto an Ipod or MP3 player whenever you want to and you have a portable work out!:) I like the ones I have a lot. Makes for a nice change...like having a trainer there with you at the gym. I find them to be challenging and motivating!}(
 
I realize it's a bit late for my check-in but I was really busy today and this is the first I've had a chance to read through today's thread.

I am so tired.... I did PUB and hill repeats this afternoon and they were tough. I think I'm worn out from the 10K I ran on Sunday.

Judy, I definately prefer to do weight work before running. I just don't have the energy after running to lift much, especially after a 6 mile hilly run..

Wendy, I'm happy to see your running is coming along and progressing nicely.

Marcia, Gopher to Badger, huh? What's behind that name? Enjoy the windows.

Laura, Glad you're feeling better and will be getting back to running tomorrow.

Christine, Hope you were able to muster the energy you needed to get a great workout today.

Shelly, 5 miles followed by The Viper???? Good Lord, woman!!! I believe you and Carole are cut from the same mold.

Carole, I've got a couple of the TLT workouts but have never used them. Which ones are your faves? I've got a Susan Harris workout where she uses the stability ball and one of the Tracy Long ones. I'm too lazy to go downstairs and see which ones they are.....

Jess, It's good that you found someone faster to run with to challenge you!

Mattea, Cute t-shirt alteration. Check out usatf.org. You can enter your route and they will give you the distance. You can save it and also search for others.

Karen, Take care of the ITB. I believe Sarah has some good stretches for that in her pic trail.

Karin, with an "i".... New shoes, new shoes, new shoes!!!! Way to go on you first 10K. I didn't notice if you answered my ? yesterday: In the pic you posted was that an actual picture of the stadium filled up for the Boulder Boulder?

Barb, Hi Barb.... how are ya? When's your 1/2?

Pamela, I *always* do core first. I find that I am less inclined to blow it off that way.

Hi Cathy!!

Talk to you all tomorrow!
 
Elaine - good job on PUB and hill repeats. No wonder you are tired. I just did PUB for the first time on Sunday. All I can say is OUCH! I just wanted to answer your question about the BB. Yes, in the picture all of those spectators are there for the BB. It's amazing isn't it? This race is a really big deal here and I guess that picture kind of illustrates that. I'll have to go back and see how your 10K went this weekend (I was kind of slacking with my lurking this weekend), even though I know without even checking that you did a great job.

Also, I just wanted to say that I did go out tonight and get new running shoes. Though I am taking today off completely with the hip issue and a fried upper body. Tomorrow is a travel day and I am hoping to get in a treadmill run, but don't know.

Karin
 
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