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The weather is a little cool this morning; it was -7°F when I fed them breakfast so I had to keep them in for the second day of the last three (we had over a foot of snow on Wednesday). If things warm up enough by noon I'll shoo them out of the barn and watch them cavort around the pasture in the snow.
Regarding LSD, I've been keeping it really long, really slow, and really out of doors (snowmobile trails and such), and last week I was rewarded with several personal bests:
So much for old man Winter!
Hello everyone..... here's an update.....
Yesterday ( 2-9-14 ) I ran my very first half-marathon. Shipo, i thought about your advice up until 5 minutes before the start of the race. When i got there i was a little nervous and was really considering not running. I decided to run after all and was going to run as you suggested ( alternating running and walking ) at a slow pace. Once the race started i got into a very comfortable pace and I wanted to at least run the first 6 miles all the way and then implement the running and walking. Long story short... I ran the entire half-marathon with a time of 2:29:44..... at the end I was feeling very accomplished and glad it was over.... I'm really proud of myself. Next race...... 5K in March..... Keep Running Keep Living!!!!
J. Gilberto Rodriguez
San Juan, Tx
Go jgilrdz27...congrats on your 1st half Mary...many many more..and you have every right to be proud of yourself...bask in the glow of self accomplishment...or something
Shipo: Great mileage. I just want to get up to 5 miles again. and I will I am sure. My knee is feeling better and better, still some stiffness and virtually no pain. I have only walked a little up and down my drrt road and so far so good. We have no snow mobile trails here but after watching the Olympics a little snow could be fun. It would be nice for running and the horses would love it though they are both Florida natives. Hopefully I can start seriously walking soon and the Y is on my radar for Saturday
LSD and no injuries
Wow, great news about your knee; I'm pulling for you.
I've had to keep the horses in for a few extra hours both yesterday and today, which in turn means extra stall duty. Tomorrow we're supposed to get something like 18" of snow, and given that we're up high compared to the rest of the area, we usually get more than forecast, so it looks like they may end up staying in all day.
I really want to start this progrm, but I feel I have to get in shape before I even start. I've given myself until 3/16 to get in shape enough to even begin. By then (I hope) the spring thaw will have started and I won't have to worry about snow and ice.
Am I over thinking this?
Thanks for any advice you all can give.
Hi Katie and welcome. When I first started it took me 3 days to take the first running step. I would stick my foot out then just say "nope" . I finally jogged for 1 minute and felt like I had run a marathon..AKA tired and proud. As long as you can walk 30 minutes you are ready, Repeat any days or weeks that didn't feem OK and let us know how you are doing.
Shipo: Stall duty huh? That'll keep you humble, and work up a little sweat. How much snow did you get....Knee doing fair. No pain yesterday but tday really stiff. All I did was a little house work.
About 2 years ago, I was at 320 and was thinking the same thing "I need to lose some weight before I can start running." But a runner told me to just start and do what I could. I did, and within a few months I was up to 2 miles. After being on the shelf with some ankle injuries (and general self-doubt and laziness) last winter, I got off my *** again a year ago next week and ran a half marathon last October - still weighing 280. There really is no trick except starting, keep trying and listening to your body. Last year, I never ran two day in a row. Now I am starting to do that. But if my knees start hurting, I will stop it.
After getting back into if for about 3 weeks, I am back up to 4 miles on treadmill and chomping at the bit to get out on roads when the weather breaks.
Best of luck with whatever you decide.
Also, Great work by CynceRN and Shipo. Glad to see JGR pull off the half. I have heard a lot of great things about crossfit, but I am concentrating on running and need to fully rehab a rotator cuff injury before I can do it. I plan to keep running halfs every 3-4 months through Memorial 2015, then do a 90 cycle of crossfit.
After being on the shelf with a ankle injury for a few weeks and laziness for a few weeks more, I got cracking again mid January and finally popped my treadmill cherry. This week I am running on 4 mile, 2 - 3 miles and a 2.5. I plan on increasing the long run a mile a week and the short runs more slowly and none of the shorter runs will go longer than 6 miles. I am keeping a really slow pace with a 1% incline. I am also doing some general strength training and a little stairclimbing. No calf or leg presses. Bikram Yoga once a week.
I am hoping to be down to 250 (from 280) by June 1 for a HM. And to do the Detroit International HM on Oct 19 weighing 220.
Spartan: Sounds like a great plan. In general the knees are better than a few weeks ago and much better thana month ago, much less pain but persistant stiffness, particularly after sitting. Can't swim right now because my precious old Jeep needed brakes some kind of pricey oil seal and sparl plugs so I have $167 to get through until a week from tomorrow and need about $90 of that to feed my horses. So no extras right now. I am contemplating a long slow walk on Saturday, Maybe try out my new treking poles and try to convince myself it's wilderness.
Keep running sounds like you are doing great and hopefully I will be out there doing my 5 mile trails again in a few months.Do you live in the Detroit area? That is where I was raised. Graduated from Kimball HS and Wayne state university. I like the weather here in Florida much better. Spounds like you may have gone to Michigan State. I started there but could save money going to nursing school closer to home. Enough history..Run Run Run
Shipo: Did we lose you in a snow bank? Hope everything is well and you are racking up lots of LSD
Katir: Did you start yet? Keep us posted. We are a very supportive bunch.
How do I become a member of this group?
My name is Lisa. I'm soon to be 50, weigh 268 at 5'10". I had been running/walking (wunning) off and on but then got out of the habit a few years ago. I would like to get back into some kind of physical activity, but there is a MAJOR hinderance. I have arthritis in both knees with the left being worse than the right. I'm looking at knee replacements in a few years in fact.
Hi Lisa, Welcome aboard. Nothing to do to join except to start posting
Sorry to hear about your arthritis. I deal with that myself. In fact I'm just finishing up a particularly painful bout with my achilles brought on by my arthritis. ( Psoriatic... more about that in a minute) The first thing I would say is talk to your rheumy. Most likely they will tell you running is impossible but you can push. the big question you really need answered is if you run will it cause injury. If he/she says "No, it will probably just be uncomfortable/painful but won't actually damage anything." then you can make the decision on how much discomfort you can stand. (Obviously, is they say running will cause increased damage, and possible hasten your surgery, then it's a totally different story.)
If you have access to an elliptical machine, they are a great way to get the aerobic benefits of running without the joint stresses. Either way, I'm sure your doctor will tell you what mine said, once you start dropping a few pounds, everything gets easier on your joints.
The other option I personally encourage is to explore barefoot running. I know it seems counter intuitive, but trust me, do some reading. Although I rarely run truly barefoot, mostly in my vibram Five Fingers, the one thing that barefoot running does is force you to run gently. You learn to minimize the impact forces and what little you do experience is absorbed by your muscles instead of your joints. There are hundreds of stories you can find of people with arthritis, even full knee and hip replacements, who began running again after discovering barefoot. There are some great studies available as well.
As for me, I've finally gotten back to running, did 20 minutes on Friday and 25 minutes this morning at a lazy 4.5 MPH speed on the "dreadmill." For those few who might remember me here's the update....
The achilles still hurts. I did 2 months of 3X/week Physical therapy which helped a lot with what turns out was significant loss of strength and flexibility after 6 months of favoring that leg. Which is great. But as I said, still hurts and still has a big lump in the tendon. My doctors and PT are confident it's not damaged, just inflamed. So I was given the green light to resume exercise. basically it appears to be another lovely side-effect of my Psoriatic Arthritis... I get the Psoriasis, of course, plus a little treat called Reynaud's Syndrome, and now this swelling of the tendons and Enthysitis, swelling of the tendon sheaths. Lucky me! LOL
My Rheumy switched me to a new med, Humira, about a month and a half ago, so hopefully that helps push some of the new symptoms back into remission.
Until then, I've decided that I can handle the pain, and as long as I leave time to ice after my runs, and remember to do my stretches 3-4 times a day, I should be able to manage.
Great to see this thread still trucking along. Hope to get to know you all some as I start pushing forward yet again!
And then I let it all go again. More "restarts" than I can count but I haven't given up hope or trying yet. So who knows what's possible.
How does barefoot running effect pronation? I tend to over pronate quite a bit, which of course, hurts the inside of my knees. (maybe THAT'S why they hurt when I run...)
I'm seeing a ortho doc this coming Friday to see what options I have. Of course, the weight is an issue and I"ve been told "drop some weight and the knees will feel better"...you nailed that one! Right now, though, I feel the knee pain prevents me from doing much of anything. Ah, we'll see....
Good for you for runing again! Slow and easy on that achilles.
I have a question-how does the Raynaud's influence the running? Is it the lack of circulation? The cold? BTW-I really don't have to worry about the cold...I live in Arizona!
The Raynaud's doesn't affect the running per se, just another one of the darling side effects of the PsA, although I do have to move inside to the treadmill maybe a little sooner and I start running with gloves a little earlier in the fall. I suppose it makes it harder to feel "warmed up" before a run, .. but nothing substantive.
As for for barefoot and pronantion, I'm not a doctor or Biomechanics expert but I've talked to several to them.
Here's a link to a great study done by Harvard a few years ago http://barefootrunning.fas.harvard.edu/index.html
You can also look up any research by Dr. Irene Davis http://pmr.hms.harvard.edu/pages/45/194/
I've attended lectures by both of them and running clinics with Dr. Davis.
The general opinion is that a lot of those diagnoses are not really in play when you run barefoot ( or in the bareoot form) Most people (over 75%) running in shoes stride out far and strike with their heels. It's what was "taught" since the term Jogging came into existance. This exerts tremendous impact on your joints with a huge braking force every stride. When you run barefoot, or at least incorporate barefoot into a portion of your training, you learn not to stride so far, keeping your landings under your hips and on your forefoot. You run much more gently, completely eliminating the impact forces on yoru joints and absorbing the power into those springy muscles. They get sore, but they don't get injured
The overriding theory is that it doesn't make sense to try and force every different body to run or move the exact same way. You learn how to run gently in the way that is natural and comfortable for your body and it stops getting injured. I was diagnosed with a "significant" over-pronation only of my left foot, but since I started barefoot I have no back pain, no knee pain and no hip pain when I run. (Withing limits... people with severe skeletal deformities or injuries may well need orthotics and braces etc. of course)
It isn't for everyone, but it resonated with me and it works for me. And I save a ton on shoes
And then I let it all go again. More "restarts" than I can count but I haven't given up hope or trying yet. So who knows what's possible.
All I can say is, when considering barefoot, do your research. Here is a good place to start (particularly Table 1), http://bjsm.bmj.com/content/48/5/349.full
There is a lot of supposition, myth and misinformation around barefoot, heel striking and over-striding, some of which Wideguy has mentioned. There is also a great deal of recent research on shod vs. barefoot, providing relatively unbiased information. Many conclusions contradict what is assumed by barefoot proponents. The same can be said for striking forefoot, midfoot, or heel. All of these have positive attributes and negative attributes. It comes down to figuring out which works best for you (i.e. running pain and injury free).
To make things clear, I have done some barefoot running and I enjoy it and I feel it has certain benefits. I am a heel striker in shoes but I do not over-stride (the two are not one and the same and were never "taught"). But contrary to the advocates' beliefs, I continue to heel strike barefoot (which turns out to be a not-so-good-thing) and I run as gently one way as the other (a matter of technique, not shoes or barefoot).