2015 Running thread part four

[OhOneOhTwoOhThree]

Just saw the old thread was nearly full and didn't want us to run out

940.31

Well done on the marathon Anglaise. Incredible time.

No running for me yesterday I think I might be taking this tapering lark rather seriously

Lilli, for many people the musculo-skeletal system takes longer to adjust to the demands of running than other body systems do.
So it may just be that while your heart and lungs can cope with the amount of running that you want to do but your knee's arent up to it yet.
Maybe just back off a little with the running and replace some of it with a different low impact form of cardio for a while.

Knee stability can be improved by strengthening the muscles around the knee so strength training may help

Hi Lilliput, I second suzanne, don't increase your mileage too quickly. It is so tempting to stack up the miles when you are enjoying the running and it feels so good, but it does increase your chance of niggles/injury.
You have done some great runs there, but it sounds like you have increased your distance a lot in a very short time.
I would suggest resting and icing your knee for a few days then starting the shorter runs again maybe 3-4 times a week if that is what you were doing before. Then add maybe a mile or so to some of the runs every week but maybe one week a month keep it static with no increase. You will soon build up distance that way. There is a 10% rule suggesting that you shouldn't increase your weekly distance by more than this but I don't think there is really much scientific evidence behind it and personally I think a common sense approach to a gradual increase that suits your circumstances is a good approach.
Re blisters I rarely get these but I use compeed plasters when I do. I use Hilly twin skin socks which seem to help.

ImBrian I run with my DC sometimes, they are a bit older at 10 and 12, but started when they were 8 and 10. I aimed for a mile initially but let them lead how far and stopped early or continued on depending how they felt. I had to be firm and set a very gentle pace because they wanted to race off! We walked whenever they wanted. I usually got my own run in earlier so that I viewed DC run as an extra and wasn't chafing at the bit to get going
3 seems quite young though, I don't think mine would have managed any kind of run at that age. I might have made up a fun 'race track' course in the garden or park for them if they wanted to try running at that age. Main thing is keep it fun.
We also have some kids at parkrun who are only 5. They do take about 50 mins to get round and walk a lot but nobody minds. It is a long way for a little one if they haven't run much before though.

Whoops, sorry for huge long post
8.2 sunny but windy miles this morning. First daffodils are out! I love daffodils, they are such cheery, happy flowers
1298.3

ImBrian you could see if there is a park run near you with a junior event which is shorter. I think you have to be a wee bit careful with children though. Athletics clubs don't tend to take them till they're 9 I think. My brother used to coach; his advice when my daughter wanted to run was to start with run/ walk, make it fun, and to try and run as much on grass as possible as it would be kinder for their joints. Don't know how much running you'll get out of the 3 year old though!

I really wanted to get out today to keep up doing 3 or 4 runs a week but have resisted. My knee is still a bit twingey so will leave it until Thursday when the group meets.
I road run and know it's not the best for joints but I enjoy the rhythm and pace of road running. I live in scotland so getting off the roads means heading into the hills.

Ours don't take them until 9 either emummy, with parkrun I think the fact that there is not pressure on time it lends itself much more to younger children though. My ds1 isn't athletic at all and he completed 5k in 45mins which isn't far off what some of our regular adults do it in, so not too much pressure.

My DD (8) goes to running/orienteering club, its more about having fun than racing. As it's run by orienteers they do a lot of map reading and off trail running which she really enjoys. I think flat running could be quite unexciting for a younger age group. I often run with the DDs on their bikes.

Fab results from the weekend, well done Anglaise, Cardiff and Edith on your amazing times, and well done Halle for keeping going, some races just don't go according to plan.

Suzanne you might find it's stability and alignment you need to work on rather than stretches, a foam roller can relieve a trigger point but it won't cure the cause of it. Hopefully your physio can get to the cause of it.

Metafit this morning, with 4 miles of intervals (hill reps) this afternoon. 1302.3

Six miles from me yesterday. Forgot to update! Currently suffering from a neck strain which is causing nerve pain in my left arm but running helps it. I only notice the pain when I stop and then have to reach for the painkillers again. Physio says this sort of injury can take 6-8 weeks to heal and I'm on about week 4 Oh well at least I can still run.

Interesting reading about running for DCs. My dd2 is quite fast and likes running and lots of other sports. As she's 13 she sometimes goes for short runs on her own but a good club could be fun for her. Haven't managed to find the right one for her age group yet but she's happy doing everything else so it doesn't really matter too much for the moment.

Well done to you marathon runners! What an achievement!

Who was it that asked about blisters? I got a huge one on Saturday after wearing new trainers and I was recommended nipple cream!! (Which I had left over from breastfeeding - not just a random item in the cupboard) it seems to have worked! Have run 5k tonight - admittedly in my old trainers And on the treadmill but still managed to run so was pleased!

**1305.4

Our maths went wrong somewhere... When I added my miles last night we were at 1309 then we dipped down to 1298 again! So I've been back and added everything from my last post again and I make it 1346.4 now. Would someone like to check that though please!

I made it 1340.4 LaughingM* but I may have missed 6 miles I'll recheck :)

Anglaise I didn't think you really needed to fuel for Hms. But maybe it's worth trying something. I also think I had too many layers on. I had to leave a top with a Marshall. Well done on your marathon you rocked.

Morning! 3.2miles from me again, including my first intervals. Felt a bit like Phoebe in Friends when I did my first sprint but then I got my posture under control. I am really enjoying the early morning runs.

Can someone please add my 3.2 once the new total is agreed?

Hi to the new people on the thread. Sounds like you are doing really well.

Wrt fueling and running distance isn't it going to vary from person to person depending on:
Glycogen storage capacity
Ability to burn fat / spare glycogen ?

guess the maxim 'train low, race high' is prob still applicable though?

Thanks for the advice, I think I'll take the 3 year old on her bike and let the older two just walk/jog to keep up.

It's club night tonight and they're adding a little biit on. Last week it was 4.5 this week 4.8, they add on
Mileage pretty slowly plus it's tradition to do your first 5 miler on the first light night then you join the main club night. I can't wait.

I agreed it's your total cinnamon so with Neeko's 3.2 and 4.2 from me this morning I get 1347.8
Off to yoga now!

13 hilly and painful miles this morning, in preparation for a hilly and most probably painful hm in just under 3 weeks! My legs are not at all happy now, but they will get a rest over the next 3 days as no more run windows till Sat now

Thanks to those who sorted out the maths.

1347.8 + 13 = 1360.8

Adding a reluctant treadmill 5 to make 1365.8.

Actually did 2.5 and gave up- then gave myself massive talking to, got back on and finished the planned 5 miles. Second half was much easier.

Still, they do say it's the miles that you don't want to do that make the difference. Here's hoping.

9.75 from me
1375.55

same level of piriformis discomfort, I guess it cant be too bad if it's not getting any worse 2 days till I see the physio

What does "train low race high" mean?

Had sports massage today and it was AMAZING!

Hip and bum pain nothing sinister. Just got to work on core strength (planks....joy of joys) and lots of squats. Strengthen those bits and that will support pelvis and hips etc. Made sense.

train with low muscle glycogen (to enhance fat burning metabolic pathways)
and race fully fueled.
Not suggesting it's everyone's best strategy but it is said to have some advantages.

Glad to hear your sports massage was worthwhile Edith :)

Ah thanks!

4 miles from me this morning. Felt really good considering I was really tired this morning and didn't feel like going out.

Saw the physio this afternoon and spent half an hour having my neck pulled about. Didn't expect to enjoy it so much. Trouble is It makes me so sleepy and relaxed and then I don't want to drive home.

1375.55 plus 4 from Orange and another 4 from me to make 1383.55

Did some major foam rolling yesterday as my hips have started niggling, meaning my IT bands are too tight.

Might do a hill session with a friend tonight but the weather's not looking too promising unfortunately.