Saturday 1/5 Runs

millbot · Jan 6, 2008

{{ksDW's shin}} 
I appreciate the well wishes and the tips from the AT veterans. This is a new one to me. 
I knew I was pushing my limits the last two weeks of 2007. My mileage was up, and my log says that I struggled during my long runs, which I usually find challenging but enjoyable. Live and learn. 
Peter, I walk a quarter mile before and after each run. I'll try extending my cooldown. 
mc & Dave, I use the balance board a couple times a week. What exercises do you do?

Labduck · Jan 6, 2008

Econo creates a new onomatopoeia: glurpy! I know exactly what that sounds like. 
Rest day for me, although I'll probably do some core stuff to get some VRAA points. I have a feeling Team R is not going to do very well. Our supposed "Titanium Badass" is whining about being unable to run due to an ingrown hair... <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"> 
Botboy, take care of that AT!

choovie · Jan 6, 2008

Hello all. 
Smart move stopping your run Millbot. 
My running friend and I saw a bald eagle perched in the top of a giant cottonwood tree today. We stopped to gaze and then watched it fly away. Very cool. 
I'd rate today's run a mere 5 for quality but a 10 on camaraderie. She was coming off the flu and I didn't feel 100% myself. In fact, I had stomach trouble at Mile 9 even though I hadn't eaten a thing for 15 hrs. 
10 miles total 
43 degrees

mcsolar99 · Jan 6, 2008

goofyguy: pf chang marathon, 13 jan. 
ksrunr: grrr, don't ya just hate it. but if a pal got it, it's hard to stay grumpy. 
dave: 1:27:30 exactly for the half split. then whatever. 
millbot: i do 20 reps front/back; 20 side to side; then 20 full rotations clockwise; 20 counterclockwise. takes me about 5 minutes total... was doing one set in the morning and one at night, but now just one every couple of days. i try to not let the board edge touch, but get as much range as i can. also i keep my feet closer to the center of the board now, decreasing the lever arm and increasing the burn. still can't do it with my eyes closed though...

CassadAAmius · Jan 6, 2008

millbot, the balance board I am thinking about is something like <a href="http://sissel-online.stores.yahoo.net/sisbalboar.html" target="_blank">this.</a> 
I stand on one foot, with the balance point sort of under the arch, and grab a table or chair for support. Then I do 20 rotations CW and CCW, on each foot. Really good for the hip, ankle, and plantar fascia. 
Lately, as an alternative, I have been using this squishy-pad thing, also known as a <a href="http://www.power-systems.com/nav/closeup.aspx?c=8&g=1670" target="_blank">CorDisc</a>. I balance on one foot, without support, for 3x1 min each side. As a more difficult variant, you can try doing one-legged squats from this position, tossing a medicine ball from hand to hand, or circling it around your waist. 
I am coming to realize that these one-footed strengthening and proprioceptive exercises are really important. After all, you spend most of your running time on one foot, and during the foot strike the force is about 150% of your body weight.

RunsTheBitterroot · Jan 6, 2008

Hi Folks! Mike hope the achilles starts healing soon, smart to cut it short, and good move on not racing this time. Fantastic run today mcsolar, good luck on your last fast one. Thanks for starting peter, nice run! 
Having some of the turkey soup that just won't go away. Cooked down a smoked turkey carcus and made a fantastic turkey noodle soup with some locally made egg noodles. Been eating this for 3 days now. 
Went down to Bob Wards and bought some snow shoes, Atlas 1025's and some collapsable poles that I can carry on my runs and allow me access to the trails so that I can continue running trails and the backcountry. The backs are tappered and curved up, plus stainless steel toe and heel crampons. I was skeptical about running in these, but my skeptisism proved unwarranted. Tried them out and they are great traversing, on the flat, and up and down. I don't know that the poles are that helpful as I seem to be able to run with or without them easily, though it does tend to take a bit more strength and gets the hr up a bit more. I might go for a half hour tonight on them. These don't drasitcally change my form and I know they will contribute to my running and may bring me into the spring stronger than ever. No more health club!!! 
Good Runs all, Larry

Opie · Jan 6, 2008

Had a good come-and-go running party at the river trails this morning. Paul and I got there about 10:00, then were joined directly by Laurie, our Cowtown relay partner, then Laurie and I stopped and Paul went on to run with some other buddies. I did 9.28 miles, right on pace at 10:10 because I told him, and then both of them, to SLOW DOWN. Perfect temps so tech t-shirt and shorts. 
Econo, I know what you mean except I always run slow on trails, glurpy or not.

tomwhite · Jan 6, 2008

....thanks dave//......that was VERY educational...... 
----NOT----

WillRunForBeer · Jan 6, 2008

fan-freaking-tastic, Dave!

Road hawk · Jan 6, 2008

Glurpy I love the word. 
4 miles today high forties. Expecting to run in short sleeves tomorrow.

hup · Jan 6, 2008

tomwhite - I've been doing the same dance since 1972. It was bad than and continues to be bad. I have most of the moves in Dave's video down pat <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Nice to see some of our formerly injured crew getting back out. The rest of us need to remember that when one person comes back it's not necessary for someone else to take his place on IR. 
I dropped my PU off for an oil change this morning, then rode my bike home, went for my run, and finally rode back to pick up the vehicle. About 6 miles total on the bike, 9M running with 8 x strides. 
We're in between storms now, I'm headed out to clean up in the yard before the next one hits tonight. 
Take care all 
hup

rosecoloredglasses · Jan 6, 2008

One of the kids in my son's grade died last week. I remember this kid because he was clever and witty and respectful. I used to substitute teach a few years ago and had him in class when he was in middle school. After middle school the kids go to different high schools and he went to the across town. 
Any time a kid dies, it's sad, I know, but I feel particularly sad for this kid because it seems as though he was misdiagnosed. A few weeks earlier he was in the ER and his chest pain was diagnosed as muscle spasms. 
Who would expect a kid to have a heart attack? I feel sorry for the family and for the medical team. 
Here's the story, it tells of this boy's death and another child who was shot and killed at a party. <a href="http://www.dailypress.com/news/local/williamsburg/dp-news_studentdeaths_0104jan04,0,6035446.story" target="_blank">http://www.dailypress.com/news/local...,6035446.story</a> 
1400 
53 F 
6 miles running 
half mile walking 
Earlier today: 
0830 
35 F 
3 Veta walking miles

riley0003 · Jan 6, 2008

I don't understand what you mean about doing "rotations clockwise and counter clockwise". Can you explain a bit more? 
I have used various types of squishy pad things too. Even soft foam or a bosu would also work well. My PT guy always recommends using them. We have some at my gym and I regularly humiliate myself on them. I tend to topple sideways like a weeble. 
As a longtime sufferer from PF, and in a valiant attempt to prevent more calf issues, I'd really appreciate your advice! Trying to get back on track..... 
Susan

Rindaroo · Jan 6, 2008

Rosie - how sad {{hugs}} 
Last time I tried to run, I couldn't at all - so just walked.. so frustrating. Oh well, today is another day & a better one. In the meantime, I realized I was overdo on the meds refill, so 2 days into new meds such a difference <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Today I did 2.85 miles on the treadmill, 1 mile walk, 1 mile run, .75 run/walk of .25 intervals walk/run/walk & some cooldown. 
I have to go back & check out the yoga stretching moves, I have problems with tight hips/hammies/calves & some of the yoga poses do seem to help quite a bit. But have to be careful on the upperbody though - upperbody is extremely weak & why I do the pt exercises.. so sometimes I do those poses for stretching with only the legs parts.

Sans Souci · Jan 6, 2008

It might be useful to start a thread on warmup routines as well as rehab exercises while they're still fresh in the minds of the injured. I do a lot of the same exercises as Dave; I've built up to the point that I don't use assistance with the one-foot w/b stuff, just fight for balance, and really try to isolate the exercise so there is barely any motion but the ankle is doing a lot of the work. 
oldguy, condolences on the death of your BIL. Rose, that is a sad story. 
(((millbot's AT))) 
choovie, nice LR. I heard an eagle today. 
20 years, Anac? We need to send out a dance troupe and get you on the floor! 
Labduck! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
The Tapering Marathoners are gonna rock the casbah! 
Skosh and glurp, FO and Econo! 
Hi, FF and Aija! 
10 minutes warmup exercises 
1 mile walk w/u 
4.78 miles @ 8:36 pace w/ Corgi stop, avg 137 
1 mile walk c/d 
10 mins stretch 
Hope the Mustang family haven't been blown off the mountain. Lotsa snow but WINDY! Now to make millbot's borscht. ETA: Listening to <a href="http://www.cbc.ca/quirks/archives/07-08/jan05.html" target="_blank">Quirks and Quarks</a> on the radio this morning. Physicists do have quirky (ha!) sense of humour. I think I got maybe two of the "jokes." <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">

ksrunr · Jan 6, 2008

I have a feeling Team R is not going to do very well. Our supposed "Titanium Badass" is whining about being unable to run due to an ingrown hair... <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"> Titanium <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> There aren't enough smilie faces for that one. 
AA - I know not to store it up but would have spent it to help out the Orlando economy. I know Disney's about broke. Good to see you could run a couple miles. I just went to swim and got in 600 measely yards thinking "I hate swimming" all the time. 
Choovie - What about that avatar? 
Labduck - I have no idea what you said about glurpy and such. 
Millbot - Careful; that's what put me out 3 months in a boot. 
Rose - that is a sad situatin for sure. No parent ever expects their kids to die before them no matter what age. 
emcee - you better go better than 2:44:59 or some old fat man like me will sneak up on ya. My race doesn't have a 3 hour pacer so I've decided to run 6:50 till I pop and then see what happens. Should be plenty of people to work off of. 
Old Guy - sorry for your loss. No good time to lose someone but remembering it by a holiday will be challenging. Reminds me of a M*A*S*H* episode where they tried to keep a wounded soldier alive so he wouldn't die on Christmas day so his family wouldn't remember Christmas that way. They moved the clock up 2 hours so "he made it" to Dec. 26th. 
Hello roadhawk 
My aren't I chatty? Bye

Opie · Jan 6, 2008

Ks, nothing wrong with being chatty. I like the idea, SS. Your suggestions were so helpful to me, especially the heel walking.

mcsolar99 · Jan 6, 2008

geez, missing a lot from daveinaa... congrats on the run... plus i almost snorted pineapple chunks out my nose reading your sig line... 
ks... i'm gonna get beat by chubby old guys for sure. but my plan is to start slowly, so they pass me early. plus there is a women's olympic qualifier pace guy, and apparently the race is offering $500 for each woman who can qualify, so i'm gonna get spanked by a bunch of fast chicks too. ah well... 
i had some revelation about why i do all this stoopid racing... it's just to help satisfy my 70 y/o ego. no one will really care how well race next sunday, except the 70 y/o mc. d@mn you 70 y/o mc! all this work and sweat and stress just so you can sit in your rocking chair and think back to "the days"... well, i hope by that time you're too senile to even remember it...<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
...ok, they're strapping on my straight-jacket again. laters...

rosecoloredglasses · Jan 6, 2008

Old Guy, 
I am sorry that I posted my sad story without reading page 1 first. I am sorry to hear about the loss of your brother-in-law. 
My condolences, may your return to running be therapeutic.

Dirt the other white meat · Jan 6, 2008

Hey Rosie....sorry to hear about that kid, so sad!! 
Was suppose to be windy and rainy this morning, but it was dry and calm during my 10. Now they say tomorrow is suppose to be windy and rainy...maybe Hup is hogging it all.... 
Nice run Solar... you are ready to rock n roll at Rock n Roll 
This is tomwhite......<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
This is tomwhite at a dance.....<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Mike

Saturday 1/5 Runs

millbot

Labduck

choovie

mcsolar99

CassadAAmius

RunsTheBitterroot

Opie

tomwhite

WillRunForBeer

Road hawk

hup

rosecoloredglasses

riley0003

Rindaroo

Sans Souci

ksrunr

Opie

mcsolar99

rosecoloredglasses

Dirt the other white meat

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