[Pink]

<p>15:53 Eastern Time and no Sunday thread?</p>
<p> </p>
<p><strong>Very nice races yesterday and some very nice PR's!</strong></p>
<p> </p>
<p>Erika - I know what you mean about the lower back pain and foot pain due to nerves.  I've been dealing with it for a while.  It started off just on longer or faster runs, but now, I can't even finish an easy 6 miler without it bothering me.  Rest up now!  A very impressive PR on that course!</p>
<p> </p>
<p>Well, I eventually got to the doctor's this past week...  He said I could still do my planned marathon and back off the pace or just switch to the half if I didn't like the idea of possibly not being able to finish it . . . but I do start PT tomorrow . . .</p>
<p> </p>
<p>So, the decision - what to run today?  If I stick with a LR, then I still could do the whole.  If I didn't run long today, then I would just run the half.  But at this point, I have so many miles invested and they are not fast ones, so why run the 1/2 slow?  Might as well try the full slow and maybe PT in the next 3 weeks can help a little bit to get through it.</p>
<p> </p>
<p>20.5 miles, done.  Not as long as I would have liked for my last LR, but was trying to be a tiny bit conservative.</p>
<p> </p>
<p>Sorry for all the babbling . . .</p>
<p> </p>
<p>Hope you are all enjoying your Sunday!</p>

 

[choovie]

<p>Good afternoon, Pink. Nice 20 miler!  Tough decision for you to make about what to run.</p>
<p>Congrats to Erika on her race!</p>
<p> </p>
<p>Nice start to the daily -- where is everyone?</p>
<p>I ran a half marathon this morning and managed to squeeze out a course PR by about 2 minutes so feeling pretty pleased. This is my 3rd time to run this half. These splits are pretty consistent for me until the bitter end when I started to come undone. Official time 2:11:19. I would've been happy with 2:15. The winning time for women was 1:18. It was a beautiful morning for a run with starting temps at 39 and very foggy but it's wall-to-wall sunshine now.</p>
<p> </p>
<p>My Splits:</p>
<p>9:51</p>
<p>9:46</p>
<p>9:46</p>
<p>9:51</p>
<p>10:08</p>
<p>9:59</p>
<p>9:51</p>
<p>10:06</p>
<p>9:53</p>
<p>10:06</p>
<p>10:06</p>
<p>10:33</p>
<p>10:20</p>
<p>8:23 (.12)</p>
<p> </p>

 

[Paul]

<p>Most runs are "good runs", but occasionally you get a "not so good run". That pretty well describes todays long run. Everything was fine until around mile 15 when the big yellow orb got to me along with the humidity. I just wilted and had to take a walk break. After that walk break, I never was really able to get going again. Took another walk break at about 17.5 miles, when I was still walking at mile 18, I pushed the button on the Garmin and just walked the final 2 miles back to the car. I think yesterdays 5K must have zapped me more than I thought it would.. The next long run will be better, I'm sure.</p>
<p> </p>
<p>Paul</p>

 

[Hemerocallus]

<p>Hi Pink!</p>
<p>Yes, it is awfully quiet in here.</p>
<p>Nice 20.5!  Hope the PT helps.  What marathon are you looking at?</p>
<p> </p>
<p>Congrats on that big PR, <strong>PluggingAlong</strong>!! <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" title="">  Nice pacing!</p>
<p> </p>
<p>WTG on the bridge run, <strong>Laura</strong>... I would have been totally intimidated by that!</p>
<p>Way to tough it out to another PR, <strong>Erika</strong>!  You are one amazing lady to keep it going thru that! <img alt="" src="http://files.kickrunners.com/smilies/occasion14.gif" title=""></p>
<p> </p>
<p>ETA:  Excellent pacing on that half, <strong>Choovie</strong>!!  Congrats on the PR!</p>
<p> </p>
<p>Today was my last long run before the 25K Run for the Toad in 2 weeks. ...... 15 mostly single track trail miles thru the Oak Ridges Moraine in about 3:05.... my longest solo run ever.  Experimented with using gels along with my usual Gu Chomps and made sure I had plenty of fluid (dropped 2 bottles at the 5 and 10 mile road crossing point).  I was achy and tired by the end, but I can't say anything really hurt.  The knee only twinged a few times and my ATs stayed quiet, so I'm pretty happy about it!</p>
<p> </p>
<p>Good running everyone!</p>

 

[Opie]

<p><strong>Paul</strong>, I was worried about you in that heat.  I remembered a not-so-good run we had at Draper.  More good racing, <strong>choovie</strong>!</p>
<p> </p>
<p>My original plan was for 6 miles today, then I thought go for 7 with a progression at the end.  I ended up (on the treadmill this afternoon) with a compromise, 5 mi. easy then 1.21 mi. moderate.  Something symbolic about that 10k distance.  Should have worn bandaids so I almost screamed in pain in the showers.  TMI?  Well, Ladbuck & I have that in common when it comes to bloody nipples.</p>
<p>eta-easy pace about 10 and moderate 9:11.  I tried to run by feel but that can be hard on the treadmill with all those numbers.</p>

 

[gobi]

<p>Plugging Along - HUGE PR !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Nice one indeed. Can relate to what you mean about age groups I raced today and finished 35 from 200 yet was 18th Vet.</p>
<p> </p>
<p>Great long runs going on</p>
<p> </p>
<p>Just got my hands on a power metre so looking forward to seeing what happens when I am climbing in the Alpes.</p>
<p> </p>
<p>Have fun everyone</p>

 

[Sans Souci]

<p>Heh, <strong>Pink</strong>, you're no babbler.  I'll show you babbling!  Try engaging the glutes and see if that changes things (yeah, the $100 bill trick).  MT reminded me of this, so I guess I'm a bit of a slack a$$.  Add me to the Club of Nervy Toes.  Metatarsal lift is helping with that.  Way to tough it out, fren.</p>
<p><strong>choovie</strong>, I'm not surprised with your course PR.  You've been running well.  I'm <em>really</em> happy to see this.  1:18 is killer!</p>
<p><strong>Heme</strong>, I ran with you for 3:05 too!  Good work on practicing race day nutrition.  Sounds like it worked well.  Yip! on the non-achiness.</p>
<p>Now I've got to go see what a power metre is, <strong>Gobi</strong>.  What kind of race?</p>
<p>WTG, <strong>Plugging</strong>.</p>
<p>Indeed, TMI, <strong>Opie</strong>.</p>
<p> </p>
<p>21.7 miles steady in the pouring rain/drizzle/sunshine.  Saw the Beer Miler several times, so I made sure my glutes were engaged <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title=""> and had the quick, light turnover he often reminds me to do.  Happy with this effort after yesterday's gentle hill repeats.  Practiced with a half gel every 20 minutes, race day clothes.</p>

 

[gobi]

<p>Sans - sprint triathlon with an open water swim.</p>
<p> </p>
<p>Power metre is so I can train more effectively on the bike</p>

 

[Pink]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/70201/sunday-9-19-2010-really#post_1946680"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Heh, <strong>Pink</strong>, you're no babbler.  I'll show you babbling!  Try engaging the glutes and see if that changes things (yeah, the $100 bill trick).  MT reminded me of this, so I guess I'm a bit of a slack a$$.  Add me to the Club of Nervy Toes.  Metatarsal lift is helping with that.  Way to tough it out, fren.</p>
<p> </p>
<p>21.7 miles steady in the pouring rain/drizzle/sunshine.  Saw the Beer Miler several times, so I made sure my glutes were engaged <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title=""> and had the quick, light turnover he often reminds me to do.  Happy with this effort after yesterday's gentle hill repeats.  Practiced with a half gel every 20 minutes, race day clothes.</p>
</div>
</div>
<p><br>
Nice run SS!  Royal Vic?</p>
<p> </p>
<p>Now, how does one engage the glutes?  MB posted a link a while back I kept for "sensory" cues . . . One was to keep the navel to spine which I have been trying to do - but then still keep breathing . . . Then another one was this :</p>
<h4>Butt Squeeze</h4>
<p>    In the instant before your foot makes contact with the ground, contract the muscles in the hip and buttock on that side of your body and keep them engaged throughout the ground contact phase</p>
<p>    of the stride. This proprioceptive cue will enable you to maintain greater stability in the hips, pelvis, lower spine and perhaps even the knees as you run. It will also minimize wasteful</p>
<p>    (asymmetrical) long axis rotations.</p>
<p> </p>
<p>Can't seem to do this while running . . . To get through today's run I just squeezed my whole stomach, butt and hip area for the last half trying to tuck in my bottom under to help minimize movement/pain. </p>
<p> </p>
<p><br>
 </p>

 

[Sans Souci]

<p>Pink, we might as well start juggling dancing bananas while doing that butt squeeze, eh?  Yes, that's exactly what I mean.  I've tried that too and can't seem to coordinate it.  Instead, I think of my old PT's advice:  imagine there's a $100 bill between the cheeks and that we must squeeze them in order to keep it there.  A strong core should help with the rotation as well.</p>
<p> </p>
<p>Try doing that butt squeeze when you're walking.  Exaggerate the movement while you carry through with the stride on the unsupported leg, with the foot following through and up to your butt.</p>
<p> </p>
<p>I should have said I use more of an arch lift that takes the pressure off the metatarsals.</p>

 

[Tamster]

<p>I popped in this a.m. and saw no thread started yet, but didn't have anything to start it out with.</p>
<p> </p>
<p>not much for me. Went on a Wine Walk (fundraiser at a local vineyard) but due to heavy rains all day yesterday and thru the night, they had to shorten the 3.5 mi walk course, to about 1.5 miles. but I did sample some nice wines today. {hiccup}</p>
<p> </p>
<p>now I have around 100 tomatos that I going to run thru the vegetable strainer. wish I had some more wine to dfrink while I am watching the maters get juiced.</p>

 

[evanflein]

<p>Wow, light day today. Hey Pink, I had a serious bout of sciatica last year... cause of my first DNF (at Boston) and since then I've been very wary of anything "nervy" or "tingly" so yesterday had me on notice, for sure.</p>
<p> </p>
<p>What marathon are you training for SS? Is it RVM?</p>
<p> </p>
<p>As for the "glute squeeze," I've found that tightening the glutes really does help with the uphills. Maybe not so much the long steep 2 mile hills... but the shorter ones and longer upgrades. I think that's been key to my better runs this year.</p>
<p> </p>
<p>I took the day today to get caught up on stuff around the house, and spent a few hours out in the berry patch, picked about a gallon+ of lowbush cranberries. Beautiful day, hardly wanted to leave the trails. But I did, and went to my sister's to see her flowers and stuff. Beautiful dahlias! She cut a few for me and I came home to make dinner. Nice day. Didn't miss running one bit.</p>
<p> </p>
<p>I'll run a little tomorrow though, but just cuz I won't have anything else to do at lunchtime since DH will have my car.</p>