That's a very nice picture of the hawk, Fred. It looks like you can see some juvenile white feathers.
Our computer modem went down a few days ago and we just got it replaced. On Tuesday's 4 mile run I experienced pain so severe that it was all I could do to finish the run. I've been to a sports massage therapist, and she confimed that it's likely an irritated inflamed nerve in the butt (gluts). Thanks Ribz for your recommended exercises via email. It's strange---I hardly felt it at all on Sunday's run, and it felt fine on Monday when I took the day off from running.
Wed. I walked three miles. Yesterday, I ran one to see how it felt. It felt good to be able to run, and the pain was minimal. I walked another 1 1/2 miles. Today, I had to get an aerobic workout or I feared my husband was going to find out very soon what it's like to live with someone who needs to run, but can't (I don't think it would be pretty.) So, I ran one mile on the treadmill and another mile and a half on the street in between bouts of walking. I did a pool run for 15 minutes, and swam hard for 1.5 miles (25 minutes).
If it's an inflamed nerve Sierra, then go to the pdf and see the "press up" exercises, similar to cobra in yoga. The idea here is that you gently bend the spine backwards, to compensate a bit for the fact that we all tend to curve the spine forward as we sit at keyboards at work or play sports or drive a car. This alters the conformation of the disks between our vertebrae, from which the nerves emerge and run down to the sciatic nerve. I do that exercise every day, ten of them slow.
Today I did no exercises however, as I generally go lazy one day on the weekend. 4.4 easy miles, which gives me my 40 for the week. I think after next week (chicago), I am going to start moving my mileage up a bit. Spareribs
Hi Ribs, KS, Fred, Simon and everyone--
Thanks Ribs. I'm going to start those stretches today. The sports therapist seemed to think it was the nerve, based on her pressing down in that area. I suspect that I may have gotten this injury from that backpack my husband and I did several weeks ago. I read that the nerve can become inflamed if the hip is suddenly contorted. That's exactly what happened on the trip
I had crouched down and unbuckled my backpack on a narrow trail over a steep hillside to help my dog over a log. My pack slipped off and started downhill. I reached around to grab it in that seated position, and pulled the heavy pack (it had a gallon or so of water in it) one handed up the slope. It was just after this trip that I started to feel the injury. Not that it matters too much what caused it-it could have been overuse too. Did you stop running completely for a while when you had your injury? The SP didn't think I'd need to--she said to test it out and manage it. I'm uncertain what to do.
What is Chicago, Ribs? Is it a half? A good 40 mile week for you.
Correction! Yesterday's swim was 1,200 meters (not 1.5 miles). Today's swim was 1,600 meters (about 35 minutes), and I did 34 minutes of pool running. Pool running is interesting. At least it mimics the movements of running. That's good. For some reason I didn't think I'd move much but you do "run" the length of the pool, which makes sense given your legs are pushing you through the water. I'll walk the dog today for another 2 miles. I tried running on the treadmill but I could feel the injury so I stopped.
Sierra - Hope you get healed up. Ribz actually workds once or twice per year. I suspect Chicago is going to give him a trunk load of money for his brilliance.
10.65 miles this morning at 9 mpm pace. My running partners were good company this morning if not fast. And it was just brutal hot at 6 a.m. 55 miles this week is good for now.
Two of our best running friends are marrying tonight. The day will be bitter sweet as her father passed away this morning. He lives in Mexico.
have a good day all.
Thanks KS. I'n hopeful if I cut back and take care of this, it will go away fairly soon (crosses fingers). A couple married last night on the hill overlooking our home. We heard a "and congratulations to Mr. and Mrs......" over a loudspeaker and didn't know where it was coming from for a moment. How bittersweet that would be for your friend, to marry just after her father dies.
Simon, I feel lucky to live near the coast. I like the mild weather and the smell of the ocean. It's funny, though, that I ended up living about 20 years on the coast---I'm really an inland and mountains gal. I grew up in sight of the Sierra and if I lived away from the ocean I don't think I'd miss it. I ended up at the coast because of my work. Although I like the sea, it doesn't pull at me like the mountains, deserts, and prairie landscapes do. As a girl, we spent every vacation at the coast. When we finally took a trip the mountains (to Yosemite for the first time), I felt like I was home.
2.25 miles jogging on the treadmill (12 mm). I ran until the pain the hip became more pronounced, then stopped. Then, 10 minutes on the spin cycle. I wanted to see if I'd feel the hip on the cycle, and I didn't. Then, 30 minutes of pool running in intervals, 2 minutes fast, two easy. That made the time pass pretty quickly. I don't find it boring so much as it feels like I'm not working hard enough. The intervals did help that, though. My pulse was about 100 bpm for the fast intervals. Not very high but not bad. What I do like about pool running is that you can close your eyes. I use the aquafloat---I think it would be hard to keep your form without it. 800 meter swim after that (again, about 100 bpm pulse), and then another 1 mile on the treadmill at 11:30, which felt OK.The treadmill feels softer than I know the road would feel on my hip right now, so for the time being, I'll stick with that. I never thought I'd love a treadmill, but I'm glad for it.
I hope everyone's having a good weekend.
I did 10 today but my goal was 13. I was doing my "wave run" and it all went well until my 4th mile at HMP and I just couldn't get the legs working, so I finished that (9th) mile and jogged another and called it a day. From here on out I will not point out, nor complain about heat, but I am not yet adapted. My wife and I started at 6 a.m and it was very warm from the start.
She on the other hand, persevered through 15 miles! I was so proud of her. Everyone back at the clubhouse kept saying, "What is she training for?" Well, she isn't training for anything really, but she is determined to get better.
Sierra, KS said it right. When I am traveling it's because I am working, and clients pay my mortgage, undeserving as I am. I work 5 days in the Chicago area this week, and given where banks are this year I am grateful to be in a hotel tonight on Father's Day and on my son's birthday, happy to make a buck when I can. Spareribs
Wednesday - 8 miles slow
800 warmup, 8 miles @ "tempo", 2.5 mile warmdown, 63F and 78%
I bonked on the tempo at the end.
AM 800 warmup, 3 times a mile hard with a 2 minute jog., 1 mile warmdown, 61F and 93%
I felt really good, so I let my legs go at whatever pace they could handle.
Saturday - 6 miles easy, 70F and 94% - I felt terrrible.
Sunday - 18 miles easy, 68F and 78% - burnt.
Monday - 7 miles easy, 61F - 5 miles with Bill.
I think that I am gaining fitness or speed by doing a long run every week. Too bad I didn't think of this before.
I'm getting a little bit of PF from running 2 to 3 hours, but I can see the gains. Last week I could have
accelerated in the 19th mile, so the body is adapting.
When I was 33-34 I ran 25 milers all the time, but I was probably overtrained a lot.
It's hard finding the right balance.
Nice workouts Fred. Just wish once in a while you'd put some times down. Your humidity rates are getting close to S. TX.!! This morning only 77 degrees but wetness at 94%. Usually there is a breeze or even strong wind to help with cooling. Today not a whisper of wind of course. 5.75 miles avg 7:30 on the nose so we'll call it a brisk run. 1st mile 8:55 and last full measured mile at 6:53. Got down to about 6:20 the last bit before deciding to cool down last 1/4 mile. Will run an easy 4 miler tonight. Tomorrow can only run in the a.m. so we shall see what happens. Will probably do some fartlek and then a hard tempo Thurs nite. Really want to runa strong 4 mile race on the 4th.
have a good day all. Get all you can get Ribs.
ksrunr: How you doing?
ksrunr: sure is quiet around here
ksrunr: I know; but I'll keep you company
ksrunr: how's your running going
ksrunr: ok, ran 10 miler in the hills this morning. 1-6 progression 8:32 to 7:21. Then stopped for a small gatorade. 7-10 progression 7:51 down to 6:55. It was about 78 degrees and 90% wet. Shoes were squeaking from being wet.
ksrunr: Hope I didn't miss the rapture!!
KS you are supposed to have a conversation with yoiurself while you are running (alone).
Not much to report this week, shortened my mid-week run a little last night as it was pretty hot and sweaty. Have also had some pf tenderness which I put down to the toe-off when running faster. I have two pairs of work shoes, one has good arch support, the other very little, i am thinking that wearing the pair with less support may strengthen that area of my feet. Any opinions?
My son is making noises about training for Comrades in South Africa next year. This will be after his university year is over, and he would combine it with visiting his sister. He is not built like a distance runner, more like a weight lifter, but has run a couple of marathons and though not fast he is pretty tough. Certainly an experience if he does it!
I would encourage your son to run Comrades. If I had the time and monies to run that race: I would. This last race my friend Don (71 y.o.) ran it for the first time and beat the 11 hour time for the medal. He says he won't remove it and take it to the grave with him. He has run ultras all over the world and really doesn't know why he'd never run it before. He wants to take a group back next year from CC.
Hi all--KS, when you're shoes squeek from the dampness, that's some humidity. Sounds like you had a good 10 mile run. What is the four-mile race you're training for? It's starting to warm up here and soon it's going to be hot.
My workouts this week have been a jumble of various exercises, though I did get in a few runs. One day was an 1,800 meter freestyle swim (one minute break every 800), with 30 minutes of pool running. On another day, a 1,200 meter swim. I also jogged a mile in the morning in my work clothes at work (just to see how I'd feel). Felt OK. In the afternoon, I ran 3 more miles on the treadmill (little hip tenderness).
After talking two ibuprofens one afternoon, I had a virtually pain-free run (I was in heaven), and went 4 miles on the dirt track. My form, though, is off
I'm shuffling so as to not irritate the hip. The flat dirt or TM feels the best. I'm going to stick with this track for a while. The next day (Thursday), I took an Advil and tried a 4 mile run at work. But, the ground on most of the course (through dirt ag fields) is uneven and the nerve felt inflamed again. I finished the 4.2 miles. Friday, I wanted to take it easy with my hip, and walked 2.5 miles (on all the days last week I walked at least 40 minutes each day and have been stretching the glut muscle and doing core training), swam 1,200 meters freestyle, and 8.4 miles on the spin cycle at my club. I felt like I got a good workout on the spin cycle plus the swim. To approximate the feeling of a run I have to do something that works my legs (not just the swim)the spin cycle is good for that, and there's no pain at all. But, there's no substitute for running. Yesterday, an instructor at my fitness club talked up cross-training and I could see he felt I was behind the times when I told him that when you love to run, that's all you want to do.
Good day all.
Hi all. I had my birthday this month and qualified, at least on age, to post on this thread...anyway I thought I would peak in and say Hi.
Ribs, and Sierra, a lot of folks must be following your stories for inspiration, and it is always cool to follow an elite like KS
As for me, a total noob, but I thought you might enjoy the lamest mid-life story of all time (I think only a runner could appreciate it): to celebrate my semi centennial I decided to set the treadmill for exactly five point zero miles instead of the three miles that I usually do. I figured even if I injured my knees well you only go around once.
Turned out ok because I had taken a rest the day before (hm a well planned impulse, well I warned you it was lame). In fact it felt so good I did the same thing again after another easy day. So now I have a new weekly schedule for a while
Happy belated b'day to bob the nerd. I must say of all the handles I have seen here and all the possible names one could choose I can't imagine why you picked that one. We had a guy on runningahead who called himself "uglymanwithbeard". I couldn't figure that one out either. But whatever you call yourself, we are happy to have you, and nice job on the 5-miler.
I am back from Chicago and making what KS calls "a trunkload of money" and it's good to be home. Chicago wasn't that much cooler than TX. They were having a heat wave and whining about it all week as it was in the low 90's. I ran 5 miles easy every day but one, when I just did 3.3 after work, so while I didn't have a big week in terms of mileage, I did run while I was there. I may race tomorrow, just for something different.
Today I jogged/walked 2.4 as I had the dog with me and she wimped out at 3/4 of a mile. I told her she could become a specialist at the 1200 meters but she just looked at me as if she didn't know what I was talking about.
Speaking of dumb dogs,
A guy is driving around the countryside and he sees a sign in front of a broken down farmhouse: "Talking Dog For Sale."
He rings the bell and the owner opens up and tells him the dog is in the backyard, so the man goes into the backyard and sees a nice looking Labrador retriever sitting there.
"You can talk?" he asks.
"Yes, I can." the Lab replies.
The guy recovers from the shock of hearing a dog talk, he says "So, what's your story?"
The Lab looks up and says, "Well, I discovered that I could talk when I was pretty young. I wanted to help the government, so I told the CIA. In no time at all they had me jetting from country to country, sitting in rooms with spies and world leaders; because no one figured a dog would be eavesdropping on them. I was one of their most valuable spies for our country for six years running."
"But the jetting around really tired me out, and I knew I wasn't getting any younger so I decided to settle down. I signed up for a job at the
airport to do some undercover security, wandering near suspicious characters and listening in. I uncovered some incredible dealings and was awarded a bunch of medals. I got married, sired a few puppies, and now I'm just retired."
The man is amazed. He goes back in and asks the owner what he wants for the dog.
"Ten dollars," the guy says.
"Ten dollars? This dog is amazing! Why on earth are you selling him so cheap?"
"Because he's a liar. He never did any of those things."