2015 Running Thread Part Two

[Tiredemma]

.... apologies for lack of original title

4 miles tonight

1378.35

5.1 from me today, ran to school, then joined madthing3 running round the school field with running club then a slightly longer route home. Managed to include some small hills. Def a set day tomorrow.

I have been looking at rollers but no.idea what to do with them. Am making sure I stretch after a run now but other than a vague achiness some days I seem to be injury free, tough wood.

Hope the shockwave treatment works anglaise and that all other sore calves/injuries get better asap.

Now to get changed and showered, I grabbed my running kit that I wore yesterday for today's run and I stink!

Anglaise, you are probably right. Feels like an itch that needs to be scratched though....

I think you are doing the right thing in sitting out the 10k. Hope the shock wave treatment continues to work.

Family - I find that I use the roller like a post run or workout massage. Sore spots are eased much better than just be stretching. Having said that I have never tried ice, so that might be better! My worst bits are always my quads and my piriformis, closely followed by occasional ITB issues. I find it really relaxing and if I do it straight after a run, quite effective.

foam roller is also very good for increasing pain tolerance :o

it gets less painful the more often you do it, so something must be happening.

I dont think they come with instructions, but who needs instructions when you've got youtube

I was just looking at youtube!

I like the look of one for my upper back. I have scoliosis and get pain in and around my right shoulder blade. Sometimes I look for a good crack, as it were. I went to a chiro for a while but he was useless.

3.25 lunchtime miles from me. That together with the 5.1 down thread brings us to 670.35

That was 5madthings's 5.1,sorry, am on my phone.

that sounds wise anglaise, hope it all does the trick

am also calculating damage to my running powers and having the odd wave of 'ohmygod it takes AGES to heal' but am happier with a clearly laid out set of 'and then this, and if that doesn't hurt move on to next step' rather than being told x weeks off

I will find ways to amuse myself but in future (apart from the 50k forest thing) am sticking to half marathons, I only had to THINK about those long runs and the medial head of my gastroc (or whatever it is called) tried to kill itself

5madthings the session I had last week of the hammer drill shockwave treatment was fantastic - it made such a difference. I hope the next few sessions do the trick. It is really painful, but very effective. Highly recommended to anyone else with similar problems.
Action I know how you feel with your marathon itch, but a HM is not insubstantial at all, do that and then do a marathon the next month!
Polly I've never really been injured before so it has been eye opening. It is quite a common injury and lots of my club friends have been able to offer advice and encouragement so that has been really helpful. Otherwise I'd probably be back running...far too soon for the tendons to properly heal. I'm quite enjoying the extra long dog walks instead, as is my border collie.

Suzanne - yes to pain tolerance. There are some days I hit a sore spot and both cry and scream at the same time I have to always remember to breathe. Mind you, I was stretching my hamstrings with a band at pilates this morning and it nearly happened then too. Good job my pilates teacher is a runner, I think he understands.

Anglaise. Yes, I will crack on with the HM. Now that I have almost covered my distance with long runs, I think I want to really work on speed. All this long slow running has made my running slooooow. I seem unable to complete a good old 4m tempo run.

cinnamon you asked about the Asics shoes. Well, I tried them for the first time on Friday and didn't find them all that comfortable - they seem to come up slightly bigger than the Brooks and I felt like my right sock was getting rucked up inside the right shoe. I wonder if I need to lace them tighter. Did I dream it or did you have a different shoe-lacing method? [sieve-brian]

Thanks Suzanne and Actiongirl for info re foam rollers, I might get one ( birthday coming up and DH looking for ideas). I haven't really been troubled with sore or achy legs for a long time. I do some stretches after a run but rarely before. I only ice my Achilles after most runs and increase that to 3-4 times a day during flare ups.
Actually, after my very first hm I sat in an ice bath as I had heard it was good for reducing post run pains. It was bloody awful. I think it did help but I've never thought the pain was worth it since!

Actiongirl I know what you mean about the itch to run a full m. I've never done one but have done quite a few halfs and during training I always get enthused about upping the ante. After I've finished the hm though I am always ready to stop and can't imagine that only being halfway with the rest still to go .
( I am thinking about doing our local one for a landmark birthday next year though....)

Ooh I just rollered on my calves (they are my weakest bit, always tight) and they feel a bit looser already??
Is this actually real or a trick of my mind?

Also my feet keep cramping. Really often. Anyone got any tips? I'm roller ing them a bit with a tennis ball

I remember when I was pregnant, being told to massage my middle toes to stop cramps.. That and make sure you are not deficient in electrolytes such as potassium or magnesium which I believe can cause cramps. I think rolling with a ball should help too. I can always feel the benefit from rollering, glad it is helping.

Family - did you race your HM or just do it at a comfortable pace?

Thursday. Try standing on a cold floor for cramp in your feet. I find massaging the tops of my feet helps too.

Half of our downstairs is slate tiles Neeko so that I can do

Thank you too action I'll have a look into eating a bit more something that isn't a banana.

action bit of both really! I'm not very good at pacing or running technically. I have a tendency to set off way too fast and in my first two I had to walk bits near the end. I now set off comfortably and keep in a reasonably comfortable zone although it is faster than I would normally run, I think the adrenaline and being with other runners does that.
I often clock someone who is running about the pace I want to go at and shadow them, that keeps me a bit slower early and mid race and if I feel I have plenty left I speed up for the last few miles. My usual times now are 1:44- 1:50 although I was just over 2:00 in earlier ones.

I don't have any running knowledge or background though, not in a club, just trying out what works for me.

Yes originalpiratematerial, that was ages ago so not such a bad memory! It was my nike's which were a bit slippy so the guy isn't he shock recommended making a loop at the top and lacing through that. Will try and find a Google pic :)

Try that :)

re shoe lacing techniques:
I am waiting for these lumpy laces to be delivered and I shall report back

A very lacklustre 10 miles from me this morning makes 680.35

Aggressive shouldn't you have a few days of rest after your trail race? 10 miles is a long run to do just a few days after a 44km race!

Family wow that's a really fast time!!

Lacing technique is a rabbits ear if that helps with the google search.

I completely forgot to say, I managed my 11mile run without a GI issue! On Saturday I mainly ate meat and croissants. I had no decaf drinks, no veggies or fruit or nuts. It was wonderful when I got back from my run and could spend the day eating fruit and veg and cashews!

However I did get awful cramps again in the last mile. I sucked a few jellybeans but didn't swallow them and I also had some water mixed with high juice that I left on a branch for the return leg. I wonder if it was the water hitting my system or the sugar that caused it? Either way it doesn't bode well for me to refuel if I ever do a marathon

Oh I did also have to wee three times maybe that saved me from GI distress instead!

Maybe that's the answer action!

I just thought I would have a go at the foam roller thing while I wait for mine to be delivered. With a rolling pin . I feel like I have beaten myself with a steak tenderiser. My calves only ached a bit before - now they hurt. Twat.