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<p>Hi everyone!</p>
<p>Guess most of you are still out running long today.</p>
<p> </p>
<p>Hope that 14 miler went OK, HF!</p>
<p> </p>
<p>Glorious morning here..... just above freezing, but sunny. DH has a hockey tournament, but I beat him out of the driveway to see if I could catch the trail group for an early morning run.  Got to the trail head and drat, 4 cars there but no waiting runners... I must have missed the start..Oh well, must get myself on the email distribution for this group.  10 miles in total, with a few stops to chat with various friends.  Felt terrific.</p>
<p> </p>
<p>Time for a shower......</p>
<p>TTFN</p>
 

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<p>Nice run Heme - thanks for starting us this weekend.<br><br>
HF - how was the run?<br><br>
I'm happy with today's effort.  Ran 14 miles total in 1:48:40      Ran 4 mile warmup; 4 X 1 mile intervals with 1/2 mile recoveries; and then finished with around 4 miles to make 14.  Goal was to run 1/2 mp pace which I'm guessing at 6:30 per mile come Dec.   Ran 6:27, 6:31, 6:32, and 6:42   All had some pretty good wind and the last one was about 1/2 into the wind.  Temps mid 50's and fairlyl high humidity.<br><br>
Our club has a "burn it to earn it" run about once a quarter.  We meet at different restaurants and then all have breakfast together after we complete our runs.  No guilt.  Today we started and ate at a German bakery on the island.  Pretty good food.</p>
<p> </p>
<p>Going to try and run 3 ez tomorrow so legs won't feel trashed Monday.</p>
 

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<p>OMFG! Just in. Took 2.5 hours. Fingers too cold to type. I will <span style="text-decoration:underline;">not</span> add miles on by backtracking on the rolling hills route any time soon again - that was <span style="text-decoration:underline;">too</span> hard! Rt pyriformis and lower leg were unhappy the whole way. Rt upper back spasm came back with a vengeance during the run. Had to run most of the way trying not to move my arm since that made it worse. Rt leg gave up in the last 2 miles; confess some Lurching was required to finish. I might need <span style="text-decoration:underline;">two</span> rest days instead of one to calm things down and I don't know how to decide if it was a worthwhile effort. Sure hope so.</p>
 

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<p>10, 14, and 14--Nice.  Sorry it was such a pain , HF.  Just 7.5 M here, but on a beautiful cold calm day.  I even managed to get my shirtless mile in for the month.  Blueberry pancakes with the running group afterwards.  Most of these folks will be at the White River Marathon for Kenya (AR) next weekend to cheer on the pancake hosts as they finish their 50th state.</p>
 

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<p>...mornin' guys//..........34min poolrun yesterday, 30-min trailrun today,,,,,,</p>
<p> </p>
<p>our company did Didley-Squat''</p>
<p>except for</p>
<p>eating and drinking......at which they were quite adept</p>
<p> </p>
<p>did get to check out the</p>
<p>local state park,</p>
<p><a href="http://www.state.tn.us/environment/parks/BurgessFalls/" target="_blank"><span style="color:#810081;">http://www.state.tn.us/environment/parks/BurgessFalls/</span></a></p>
<p> </p>
<p>trails were</p>
<p>still in good shape</p>
<p>in case ks wants an easy hike</p>
<p>before their Marathon.</p>
<p> </p>
<p> </p>
<p>..................good running guys.........</p>
 

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<p>Beautiful place Tom.  Is that closer to Nashville or Knoxville or...............?   No hiking before but hopefully after.</p>
 

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<p>...well,</p>
<p>this one is actually IN Cookeville........</p>
<p> </p>
<p>one of my favorites is on exit 268 between us and Nashville....... EdgarEvins StatePark....</p>
<p>.<a href="http://state.tn.us/environment/parks/EdgarEvins/" target="_blank"><span style="color:#810081;">http://state.tn.us/environment/parks/EdgarEvins/</span></a></p>
<p> </p>
<p>it's one</p>
<p>of 7 places ON EARTH with a unique type of fossill</p>
<p> </p>
<p>but</p>
<p>it's a VERY tough and uneven hike on slabs of rock</p>
<p>and</p>
<p>you can only see the fossils if the waterline is down.</p>
<p> </p>
 

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<p>Speaking of fossils........I see one in the mirror every morning.</p>
<p> </p>
<p>(((HappyFeat))).......not sure what pyriformis is, but it doesn't sound nice.</p>
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<p>"Long run" of 6 miles this morning, giving me 18 miles for the week....FO how'd you do?? ETA: Congrats, FO, you got there first <span><img alt="icon_salut.gif" id="user_yui_3_4_1_8_1321211828210_160" src="http://files.kickrunners.com/smilies/icon_salut.gif"></span></p>
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<p>In the last 10 days since I've started running again, I'm still experimenting with what shoe / insert combination seems to work best, i.e., most comfortable / least pain. So far, it's my older trail shoes (350 miles) with either the superfeet inserts or the modified spenser insert (both over the counter, the spenser being far more rigid than the superfeet). My newer trail shoes (225 miles) don't feel as good, maybe too long on the shelf before I bought 'em. And I don't like the metatarsal pad inserts at all, in fact I've given up on them. I'm thinking now that the custom orthodics <span style="font-weight:bold;">may</span> be the way to go. Since I've ALREADY paid for 'em, I sure hope so.</p>
 

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<p>It must be the week for piriformis issues!  A friend and I are feeling your pain, HF.  Historically, cycling seems to ease that problem so I went out for my favorite 30 miles.  I pedaled along the valley to the gap seperating the Blue Ridge from the Appalachians.  There I find a 4 mile climb at 6% grade and I felt the offender the entire way up.  I kept wiggling on the saddle until I found a position which eliminated any discomfort.  I was a little underdressed for the descent, but happy to have enjoyed the view one more time.</p>
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<p>There is always so much to get done at this time of year.  Leaves and storm windows were my other focuses this weekend.  Everything has it's own importance and maintaining balance seems to be very satisfying.</p>
<p> </p>
<p>I so enjoy reading all of your posts!</p>
<p> </p>
<p>E</p>
 

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<p>Hi all - sitting on an icepack to get the pyriformis to stop twinging so I can go out and split firewood. Then the final coat of paint on the cabinet doors to finish that up, followed by yoga, barley soup making, ...and there's always "the list" if I have time left over!</p>
<p> </p>
<p>Here's a picture of the pyriformis muscle, Johnny. The best way I've found for treating it when it flares up is to sit/roll around on a tennis ball to get the cramp to release and also ice packs to reduce inflammation. There are a number of good stretches to do too. I periodically have this come up, always on the right side. I haven't figured out what the trigger is...other than I've been slacking on the yoga.  Am re-comitting to THAT for the umpteenth time!</p>
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<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/105837/width/220/height/289/flags/" target="_blank"><img alt="piriformis220.jpg" class="lightbox-enabled" data-id="18357" data-type="61" src="http://www.kickrunners.com/content/type/61/id/18357/width/220/height/289" style="; width: 220px; height: 289px"></a></p>
 

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Discussion Starter · #12 ·
<p>HF, have you tried the pigeon pose stretch.  Really good for stretching out the hips, especially the pyriformis.  <a href="http://yogaheals.wordpress.com/2010/02/11/stretch-like-a-pigeon/" target="_blank">http://yogaheals.wordpress.com/2010/02/11/stretch-like-a-pigeon/</a></p>
<p>Definitely one of my favourites.</p>
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<p>Nada for me today... except yard work... raking the leaves, putting away the pots, cleaning up the hosta leaves.</p>
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<p>My right achilles/calf (same one I tore in the spring) is giving me some grief in the wake of yesterday's LR.... felt like it was on the verge of cramping up thru the night.  Guess I should take it easy for a few days, then get back on the strength routine.  Nah...that's not going to happen..... where's the Naprosyn?</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Hemerocallus</strong> <a href="/t/75670/weekend-runs-and-such-11-12-11-13#post_2019532"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>HF, have you tried the pigeon pose stretch.  Really good for stretching out the hips, especially the pyriformis.</p>
</div>
</div>
<p>Yes ma'am I have - tonight in fact during my yoga workout - that <span style="text-decoration:underline;">is</span> a good one - feeling better now.</p>
<p> </p>
<p>Hope your calf/AT calms down overnight. Did you ice it?</p>
<p> </p>
<p>I never got the soup made - had salad for dinner instead.</p>
 

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<p>Great long runs on Saturday everybody.</p>
<p> </p>
<p>Round 1 goes to FO</p>
<p> </p>
<p>The EdgarEvins with 11 miles of trails looks the most inviting TW</p>
<p> </p>
<p>This morning I went to run one of the three Marshall Mangler races north of Pittsburgh named after a nearby lake and the creature that may get you if you aren't fast enough on the trails.  Out of the 8k,22.5k and 50k options, I decided to do the middle distance.  By my calculation it equals close to 14 miles.  I got there to register and had the option of getting a race shirt or saving 10 bucks.  It looked like a great shirt, but compared to the 70 I have hanging in the closet, I chose to save the money.  After I registered, I looked at the maps of the races and noticed that instead of 22.5k, the map said 25k.  Upon further inspection of the aid stations and the mileage between each, it added up to 16.25 miles which was printed at the very bottom.  My race magically got 2.25 miles longer.  Since the 50k started an hour before us, I went back to my warm car hoping it would be a little warmer outside than 36° by the start of my race.  We were down in a valley and it was quite a bit cooler than I thought it was going to be.  I decided to do a mile warmup and took off the way our course would go.  After a couple minutes, I was huffing and puffing up a huge hill eventually walking some until I got near where the 50k runners were crossing the road about 4.5 miles into their race.  I made my way back down the hill and a few minutes later was ready for our start. </p>
<p> </p>
<p>The race director told us to go and I thought I may have been in the 8k as fast as everybody started.  I tried to count how many were ahead of me but lost count.  It wasn't long before that big hill tempered everybody's enthusiasm.   Once we made it to the top on the road, we jumped on the golf course and went up a little more.  We ran on the grass a little and finally got on single track.  I had passed a few people on the hill but their enthusiasm came back and I soon had runners passing me.  I had gotten a better count of runners ahead of me and with the ones passing, I was in 17th place a couple miles in.  The course had really flattened out for a while but was now a series of small ups and downs.  I started having a problem with runners speeding up on the downs but really slowing down on the ups and I would run up to them but have to slow my pace.  After a couple miles of this I was getting a little frustrated when I tripped on something because I couldn't see far enough ahead of me.  That really ticked me off so I waited for the next opening and sprinted through the high brush jumping over a fallen tree until I had passed 4 runners so I could run unobstructed.  We finished the golf course loop and crossed the road to head down a trail which would lead to the other side of the park that was much hillier.  One of the runners passed me back but with the downhill, he got far enough ahead it didn't bother me.  Once we got down the hill, we crossed the road and started up a huge steep hill that was 20% elevation for a while.  The runner that had been getting in my way had passed 4 other runners going down the hill so when we started up the hill, I passed all 5 and hammered up the hill to get as much space as I could on them.   Once at the top, I had clear running and about another 10 miles to go.  Every so often I would catch another runner and I passed a few of the slower 50k runners.  Nothing much happened until the aid station at 11 miles.  The trail didn't go exactly by the shelter and if you wanted to stay on the course, you had to take a left turn.  If you wanted water, you had to take a right turn and  run about a 100 ft to the shelter and back.  I didn't realize this and when I got to the junction, 3 guys were standing there pointing  towards the shelter.  I took a right, flew by the shelter, and as I was crossing the street asked which way to go.  I saw a trail right on the other side and when I got there I could go left or right.  I took a right but instantly knew it didn't look right as the markings on the trees were different.  As I turned around to assess the situation, a young guy came sprinting towards me and led me back down the trail.  It seems the guys at the junction might have been telling the runners which way to go but with my headphones on, I could only go by which way they were pointing.  My headphones costing me a minute seemed like a good tradeoff to listening to AC/DC during the race.  During my small detour, a runner I had passed earlier was now back ahead of me so it took me a few minutes to run him down again.  I finally got done with that loop and the only thing left was to make my way back up the hill on the trail and then coming screaming downhill on the road to the finish.  I did have to walk about 30 seconds on a real steep portion and I could feel my calves getting ready to cramp up but I made it to the finish in a little over 2:13.  I was 6th place so I asked if I could see the race tickets of the other 5 to see if I was first master.  I wasn't as a guy I recognized the name of finished 3rd overall.  Just as I turned around,  I saw the guy that had been sprinting past me during the first part of the race was already finished!!  That was the same guy.  I told him he had to have taken a wrong turn but he thought I must have run extra because he had 15.7 miles on his garmin.  He didn't realize the race was over 16 miles.  Eventually, they had quite a few runners finishing from the wrong way and figured out where they were taking the wrong turn but didn't seem to be doing anything about it.  It was marked correctly so if the runners followed the flags, they wouldn't have taken the wrong turn.</p>
<p> </p>
<p>I stuck around for the awards and they gave that guy 3rd overall anyway.  When I went to get my glass for 1st master, I told the race director again that he didn't run the whole course and he said he already knew that so it looks like they aren't going to do anything about it.  Of course this is the beauty of trail racing.   My totals for the day were 3 falls, 1 wrong turn, running 2.25 miles more than expected, and getting knocked down at least one place in the standings!!</p>
 

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<p>Rip, I hope the frustration has faded and you feel the sense of accomplishment you conveyed in your report.</p>
<p> </p>
<p>Piriformis issues and ignoring them were what took me off the road for over 6 months several years ago.  I was on the verge of an avulsion fracture at the point where the piriformis attaches to the pelvis.  That's was forced me back into the pool and then onto a bicycle because I could not run.  The sciatic nerve can also be irritated and contribute to the pain.  Physical therapy included the good stretches you are already doing and lots of core strengthening.  A leg length discrepancy can also contribute to recurrence and something as simple as a heel lift can help.  A foam roller was also very helpful.  If I stop running, use the foam roller, and take some ibuprofen I'm usually back on the road in a week.</p>
<p> </p>
<p>I'll try a short run this afternoon.  If that' truns out to be a fail, I'll put the bike on the trainer and spin through a couple of television shows.</p>
<p> </p>
<p>I hope you all have a great week full of good runs and little pain.    </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ripvanracer</strong> <a href="/t/75670/weekend-runs-and-such-11-12-11-13#post_2019541"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>...</p>
<p>Round 1 goes to FO</p>
<p>...</p>
</div>
</div>
<p> </p>
<p>Johnny, do you want to go double or nothing?  Fair warning: I have a Half planned for this Saturday.</p>
 
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