TT Running Club

“I'm out of the club for at least a week, possibly more.
Thought I'd stress fractured my foot but it turns out it's tendonitous of the peronium longus or something, (The tendon that runs from the outside of your calf to the bottom of your foot, on the outside). So I'm out of work, can't walk or run and am having a difficult time finding stuff to do while sitting down. I guess it's time to start working on my abs, lol. Got some fine prescription anti-inflamatories. Cross your fingers and hope I'm back on my feet by next Monday.
Birch is going for a trail run today and I'm green!”

“Aaack!!! I hate to hear about injuries - stop it, will ya'?!

Don't forget the ice: Fill paper cup with water. Freeze. Peel off top 1-2 inches of paper. Massage sore area with ice cup.”

“Hope you heal up quick, Sass!”

““I'm gonna try to keep it on the roads once I get to CO. Are there any issues with breathing cold air? Seems like it would just be an adjustment just like any other environmental factor (like humidity).
Roam Around

Yeah, I noticed that when I was in interior AK this past Febuary the few runners I saw had some sort of mask that covered their nose and mouth. I asked someone what is was and they said explained when it hits around 20 below many runners use a mask or rig their clothing to allows them to breath in the warm air from their chest and neck.”

“The mask covers mouth and nose and helps "pre-heat" the air. Really cold air does nasty things to the lungs.”

“as chicagomark said the air is preheated through the mask but most importantly the air is moistened,cold dry air is rough on lungs.

I went out and did my first trail run in sometime. I ran 5.4m in 42:37 it was awesome!!! I saw a hawk loads of squirrels (red,gray and fox) some cardinals too,no other runners.

I tried out my spanking new shoes too a pair of Vasque Velocity trail runners. They are by far the lightest running shoe I've ever owned but the lightweight wasnt from lack of padding in thr sole. Lots of mesh so the shoe is very cool (my feet overheat quickly)a higher then normal collar which was nice to keep debris out, very good overall fit and traction like its nobodies business. The Rocks,damp roots,sand,gravel and soggy leaves were no big deal, not one slip even on the fast gravel downhills. Bar none my best pair of trail runners ever. They will NEVER see my treadmill or roads, they will be used for hiking though.”

“BM, I have these small, fairly thin (2 inches thick) ice packs that came with a bottle bag when our little one was born. They fit just right under my foot. Icing twice a day.
Thanks SG!”

“Sounds good, Sass - heal up quick!


Had my chiro appointment on Monday, so I haven't run since Sunday, as planned. Today I'm back at it. 30k race on Sunday (http://www.rungoldmedal.com/clarksburg.html), although I'm treating it as part of my training, so I won't really taper or anything for it. Goal is to run the first 13.1 at or maybe a little faster than marathon pace, then just jog in the last 5.5 miles. The race starts at 10AM, which I like better, although the marathon will start at 7, so I won't be getting practice doing that early morning thing.”

“Wish me luck in the 30k race this Sunday! BowlderSon says he is going to try the 5k event - his first 5k, so he will get a PR!! Heck, it's my first 30k race, so I'll get one too!”

“Bowlderman, run like the wind!”

“I ran like the wind, all right - a very light and smelly breeze.

I started off just as planned, nice and slow, then hooked onto a perfect pack of runners for my goal - it was the elite 60-year-olds, one of whom I know pretty well. My plan was to run the race like a half marathon time trial (in a minute or two under 1:30, i.e., consistent with what I want to do in the marathon in 3 weeks), then jog the rest of the way in. So here I am clicking along with these guys: here are my splits for the first 6 miles: 6:49, 6:38, 6:52, 6:45, 6:48, 6:44 = an average of 6:46 per mile. Then I started to poop out and just couldn't stay with them. I averaged 7:06 for the next 4 miles, then it seemed like rigor mortis set in. Can't quite understand it, having this happen at only 10 miles. I admit it's possible I might not be able to do the marathon in under 3, but I would think I could average a little under 7:00/mile for 10 miles without crashing and burning. So I ended up at the half marathon mark at 1:32. More important, though, is that even at that time I was completely toasted. I successfully jogged in from there as planned, but now am rethinking the marathon idea. If I don't have a major turnaround in the next 2 weeks, I'm cancelling.

On the plus side, BowlderSon ran his first 5k ever (it started after the 30k, though, so only BowlderGal got to watch him). He did an incredible job!! His time was 25:29 (8:12/mile), and he finished 68th out of 176 people!! He was 4th place in the 12 and under age group (woulda finished 3rd in the 15-19 group) - 2 12-year-olds and a 10-year-old beat him (he's 9) - so missed scoring some hardware by one place....
last edited: 11/14/04 6:29:50 PM”

“BowlderGal took a few photos....”

“Congrats to BowlderSon!!

Don't cancel the marathon. You can do it!!


I haven't run since my half. The first two weekends, I was still having the knee pain. That subsided last week. But, things have been far too hectic to find time to run. Hopefully I'll get out next weekend.”

“well, I don't think i'll be in any 20 below weather - if i am, i'll just stay the hell indoors! LOL

I'll see how it goes in the cold morning air tomorrow am.”

“Cameron rocks! I can't wait until Abby can race with us. She's asked three times to do a "venture race" with me. =)

I ran half a mile yesterday (felt sooooo good on the lungs) and immediately called the Dr's office. One more week of total rest (am allowed to swim and no resistance cycling) and then an MRI if no improvement.
This stuff is really bumming me out. Birch and I are signed up for a winter race in about a month and I should be training hard instead of sitting on my bum.”

“Birch - I see the info on the winter trail running series you mentioned was finally posted. Looks like fun. I might do it, too.”

“Good deal, I am really looking forward to the runs. I am especially looking forward to the fact that there wont be loads of road runners attending. Which means that I may actually do well LOL. I cannot compete with real 31 year old runners, but I can compete on trails.”

“Good for you birch - show those road wussies what you're made of!

Just back from a lunchtime workout. I did a 4-mile tempo run, hoping to hit my marathon pace and hoping to feel comfortable doing that. Oops. Ran the first mile in 6:30, 2nd in 6:37, and couldn't recover to run any faster than 7:00 for the last two. Quads are still sore and stiff from the 30k.

I entered the run in my spreadsheet running log, and, lo and behold, I surpassed 1,000 miles of running today! I had already hit 1,000 "all-purpose" miles (bike miles converted to running equivalent, etc.), so it was nice to reach this for the first time in a few years....”

“Bowlder, I can realte to the sore quads. I have been lifting weights again (quite light) and feel it when I run. I know it'll go away but in the mean time the adjustment is hard. I too just broke 1000 miles the other day, feels great!”

“congrats on the thousand mile mark you guys!”

“congrats. 1000 miles in how many weeks/month?
that's pretty good no matter what, but I am curious.

Added mine up and I am at around 750 or so. but trust me...not weeks. lol

now this thread reminded me that I still have to go running. only a couple miles tonight though...going right now. :)”

“i started my regimin again this week - the cold air takes a little getting used to. It's not been REAL cold yet (not below 30) but its such a vast change from what I'm used to and it sorta hurts my lungs. I'm taking it easy to get acclimated. The elevation doesn't seem to make much difference - i'm only at about 4800 feet.”

“That's year-to-date, Gem....”

“Gem, my total is year to date also.

I played hooky today and did a fan-frickin-tastic 9.2m trail run. I snuck away as if I were working and was an the trail at 715, about the time my co-workers would be heading out to the field to work. It was drizzling and in gthe low 40's. It had rained most of the night (more drizzle so it was really wet) nad it was quite gray.

The route I ran is prolly my fav trail run, lots of hills some are really challenging a few nice long down hills too. I saw a few squirrels and spooked a nice big bodied 4 point buck. I beat my time goal by 34 seconds,80:24. I wish I lived closer to the trail....”

“Birch, have you been to the gym lately????

Where's the trail at?”

“You made me curious, so I added up my miles.
and I'm at 727.7 so far. It's been a lot of fun, too.”

“Geeze you guys, that's awesome!!”

“Smiley, I have been at the gym. I pretty much wrap it up about 6am though. I imagine that when I am done showering that you are prolly getting changed, out schedules are a few minutes off. I will be there sat morn early and then back to mon/wed/fri. Sorry about not crossing paths, I actually called you the other day for this very reason LOL.

The trail I ran was at Island Lake, the blue mountain bike loop.”

“LeSubtil, wanna come down for the winter trail run series?”

“Birch, I didn't show up until 6:15 on Monday, and just a bit earlier on Wednesday. Haven't made it there since. Going after work today.

My goal is still 4x a week, in the morning. Its tough getting up , though!”

“OK, so I want to know what you all recommend for an upper body workout to help my running. I kinda hate using the machines at the gym (I don't think they're made for petite people) so I use free weights mostly.

I've been doing pushups, but what else???”

“Hey Smiley! At the gym where I work out (24-Hour), the machines can all be adjusted for different sizes of people. Unless you really don't like machines, you might want to check with the gym's staff first to make sure there isn't some adjustment that will make the machine fit you. Otherwise, I would get a few sets of hand weights and figure out a program for yourself. You can easily do bicep curls, tricep curls, pec flies, etc. Again, someone at your gym should be able to make sure you are doing them correctly. One thing I notice a lot of people do with free weights is they tend to swing them into position instead of lifting them. I think if they are doing that, then it's an indication they are using weights that are too heavy - just make sure you are using the muscles that you are supposed to be working!”

“Bowlder, I adjust the seat, the backrest, etc. and (I'm thinking about the fly machine) my short little arms just aren't long enough!

I"m pretty good at making sure I'm not using momentum to lift weights. If anything, I probably end up with too little weight.

I can't find a good exercise for my triceps. I do "kick backs", leaned over, one arm on a bench for support, and elbow pinned to my side. I can get my muscles to do a bit of work, but most of the time it doesn't feel like much. I hate the french press - one of my elbows "clicks" with every lift. Creepy feeling.”

“With hand weights, I will hold them straight up over my head, then lower them straight back behind me with my upper arm continuing to point straight up, then raising them to the "touchdown" position. However many reps works....”

“Aw crap! Still out of the club, have to have an MRI. 2-3 more weeks off work, to start. Thank God I pay for disability insurance. No more running for a long time. =(”

“Sass! This is no good at all! Get well! Sending healing thoughts your way - mmmmmmmmmmmmmm....

PS: You can still be in the club, even though you're injured....”

“Smiley,

the tricep extensions bowlder described work well. What day is your next workout? I will stay late when I am done and walk you through some various upper body stuff if you'd like.”

“Thanks Boulderman, that cheers me up a bit.

I'm really surprised at how much I'm missing my runs. I never ever would've believed anyone had they told me two years ago that I'd be broken up about having to take some time off from running. It's adictive.”

“Hang in there Sass - hope you heal up and hit the road soon!

I think I'm starting to get accustomed to the cold air in CO. Planning on entering a Turkey Trot race in Loveland on Thursday!

Oh, almost forgot: my favorite race name that I've found so far for Thursday is the "Panicking Poultry 5k"

lol
last edited: 11/22/04 9:14:07 PM”

“Birch, I was planning to go every morning this week, but now I"m sick and completely exhausted. I slept 10 hours last night, and could probably sleep another 6 right now. Maybe I have mono.... (just kidding!)

I'll get back with you, maybe Friday, or next week Birch.”

“Sass, sorry to hear that you are out of commission for a while. Hope everything turns out ok.

Of course the bright side is the more play time with Abby, seeing Birch more and being on TT which is priceless...lol”

“Sass, when I was injured for an extended time, I found the "upper body ergometer" at the gym, otherwise known as the "arm bike." If you go to a gym, see if they have one of those. If you don't, maybe consider joining one for a while.

Smiley, it's pretty common to need more sleep when you're working out regularly. That's one thing I noticed when I was injured a while back - I had some trouble sleeping. Not any more!”

“Bowlder, I've been working out for 5 weeks. I thought it was supposed to give you more energy!

Besides, yesterday I had several coughing fits and I can feel a sore throat coming on. I typically feel wiped out when I get sick, so I'm guessing this is it. I'm boning up on the zinc, Vitamin C and echinacea.

Sass, sounds like you'll be in the pool a lot. Hope the MRI doesn't show anything too serious!”

“BM, going to focus on the weights alot more and get some lap swimming in. I don't think there are any arm bikes at the gym.”

“I started feeling like a cold was coming on last Friday, so I totally OD'd on Vitamin C and echinacea. It worked! I felt fine on Saturday....”

“I had a fantastic 5K run Saturday in Bad Axe. Took 1 full minute off of my PR and beat several (normally) faster friends. Got a 23:34.
I credit the intense speed skating workouts twice a week.
Also had our first speed skating meet Sunday. I managed to stay upright, not embarrass myself, and took fourth in my age division (ok, so it was 4th out of 4)”

“You didn't have to tell us that. ;) Congratulations on two good races.”

“Here's where I'm going to be Thanksgiving morning (I recommend right-clicking and saving this 30+ MB file locally, then watching it with MediaPlayer or whatever):

Aack - I had a link here, but it doesn't seem to work. I'll see if I can find a picture or something somewhere....

This will the the 32nd annual (+/-) Turkey Trot, of which I've run about 10 or so. You have to be student, faculty, or alumni of one of the high schools in the city where I grew up to run. Sometimes they get some pretty awesome runners out there. It's always good to see my old coach - yeah, he's still coaching! 2.95 miles of hellaciously hilly terrain - I love it!
last edited: 11/23/04 2:36:16 PM”

“Good luck BowlderMan!!!”

“Well, our club's resident meteorologist (meteorology prof at local university - he's the one who published Snow Dude's tornado photo) has just announced his first guess at a forecast for my marathon in 9 days. Rain, wind, and cool temps. The rain would actually be OK with me - I seem to run well in the rain. The wind would be a bummer if a headwind, which is what it was the couple of times it has stormed for this race before. However, a tailwind might be kinda nice, huh? Cool temps would be good, too....”