Asphalt Junkies Spring 2013 - Closed (Page 17)

If you're having trouble picking up the pace it's likely because your body is telling you don't need to go faster and you shouldn't.  This is especially true since you haven't gotten all of your muscle development back following your ACL reconstruction.  Don't rush running faster!  It will come in time, you just need to learn to be a little patient.  I know how you're feel however, I have been in those same shoes and it is sometimes a great struggle to keep my pace slow. 

Reality is, I am trying to slow my runs down right now myself.  I have dealing with plantar fascitiis for a couple of months and I have been really tempering my desire to run more than I am ready for.  I also would like to run 5 times a week but my foot isn't likely to put up with that much running right now.

Slow running is probably the best thing you can do for your body.  I suggest you develop a strong running base of at least 20 miles a week  and carry that base for at least 2 months before you consider speed work.  Then, once you have gotten that base you still should not do much faster running.  I feel 1 speed workout a week is enough to provide benefits and minimize the risk of injury.  Keep with the plan to run slow and trust me on this. 

Jeff, could you post the page that used some time ago to discuss the benefits of slow running?  I am certain this will benefit many of the people within the group and it will do me good to read it again myself.

So um, I don't think there are sweat glands around the eyes?  I wonder if it would be okay if you were to run with goggles???  Sweat can't run down into your eyes that way! Hey you run so early in the morning that no one would see you anyway... 

This may be the best way for you to get some WO's in.................

................If you do this you HAD BETTER take pictures!  And post them here and on facebook! 

Karl congrats on finishing the Thanksgiving to New Years running challenge. It's good to hear you are not having the IT issues as well. I also appreciate the strength training workout. You are right on all points, I have lost a lot, I am very sore after doing any ST workouts and I am keeping the weight/resistance low so I don't kill myself. I know the soreness will pass but man I feel like I am starting all over again.

My voice is getting better although it is still quite hoarse.  Hopefully it will be fine in the next couple of days.

About the elbow(s - plural really), I don't think I've been as careful as I should be which isn't helping my situation.  It is amazing how many everyday movements use the tendons of your elbow!  Cooking (using the knife, picking up pots), washing dishes, doing laundry, opening doors, writing, typing, picking things up, etc etc!!  I guess on the bright side it's not throbbing...  Also I don't think I did any good by lifting weights (upper body).  When I did the movement of weights I didn't feel the elbow so I figured it would be fine, but the next day it seemed to be slightly worse so I'm guessing that could have added to it.  Although really I feel it's hard to tell since I feel like I'm constantly irritating it with random things I do everyday...

Happy New Year, Junkies! 

Again, I get busy for a couple of days and there's so much to catch-up with!  I love an active group! The pup pics and stories are so adorable and I'd LOVE to get another dog, preferably one I could take on training runs, but we've decided against adopting anymore fur babies. We have two dogs, one of which is gravely ill  with lymphoma and congestive heart failure, so she's getting all the love we have to lavish on a pet right now. My 17 year old cat died in May '12, and now one of our 13 year old  dogs is ill....it just hurts so darn much when they pass, hence our decision.

Here are my numbers from 2012:

 Oh, and I'm right with everyone who suffers headache when discontinuing diet sodas. However, I have cut back substantially and I do feel better. I plan to quit them altogether this year, but slowly. 

Out of curiosity, what made you go vegetarian? 

The workout limits imposed by my wife really hurt me in 2012... especially the bike ban... ha!  Biggest goal right now is to regain that cycling fitness.

2012

Bike - 76mi (5hrs)

Run - 393mi (59hrs)

Swim - 24700 meters (9hrs)

2011

Bike - 981mi (58hrs)

Run - 555mi (80hrs)

Swim - 97268 meters (35hrs)

Well, I've kinda been vegetarian most my life. Grew up in India being vegetarian, then started eating pretty much anything when I was studying in Germany but I never quite got used to it. So given an option, I tend to go veggie - I do eat eggs/yogurt/diary etc so that helps. Sorry for such an unexciting response  It was definitely not due to a revelation or something like that one fine day - more a matter of convenience.  

haha I asked because when you mentioned your vegetarian-ness earlier it sounded like it may have been a change that was made after having not been a veg.

After college I got out of the "habit" (if that's what you call it) of eating meat.  And today, while I do still eat meat, it would not be unusual for me to go days without eating meat... I do think it is more of a convenience factor nowadays.  Meat takes too much time (and effort!) to prepare!

Junkies- 

HAPPY NEW YEAR!

Just doing a quick check-in. Since we are on vacation in Cali, I do get scolded if found on the computer. Everyone is watching football so I thought I would seize the opportunity.

Quick recap on this morning's Half Marathon:

I posted a short race report.

My IT Band tightened up on mile 4. The run consisted of three loops on the bike path. Each loop coming back caused discomfort on my right knee, I know the bike path is uneven and am wondering if the ground was lower (drainage) and therefore I struggled with each lap? Once my knee tightened up I concentrated on running easy and enjoying the scenery. Perhaps I should have stopped all together, but I could not bring myself to do that.

Around mile 9, my body ran out of fuel. Flying cross country the day before, not getting much sleep the two nights prior and not eating/fueling enough caught up to me - I know that is exactly what happened. I didn't beat myself up about it though. The mere fact that I flew across the country with two little munchkins and basically had a 22 hour day on 3 hours sleep and still made it to the race location to run 13.1 miles, is more than many would consider doing.

My total run time - 2:06:56.

I am not sure why I didn't think to suggest these exercises before?  But try these......

Place your arms in front of you with your elbows locked out for both exercises. 

First one:  Straighten your fingers out and raise your fingers as high as you can and as hard as you can.  Hold this position for 15-20 seconds and repeat 3-5 times.

Second one:  Straighten your hands out in front of you again then make a fist with your hands in a neutral position.  Now bend your hands down toward the floor as far as you can. Hold this position for 15-20 seconds and repeat 3-5 times.

Try doing these as many times as you like and think to do them for at least a week and see if they help with the pain.  If they haven't helped a little by the end of the week begin to apply a little pressure to the stretch by using another object such as a table.  To do this you would simply place your finger tips on the edge of the table for the first stretch and press forward allowing the wrists to be flexed slightly more than your own strength would allow.  He same type of stretch would be applied for the second stretch only using the back of the hand, at about the knuckles.

Samantha, are you taking glucosamine with Chondroitin and msm in it.  The orthopedic dr said EVERYONE past the age of 40 should be taking it.  I know you are not near that age but you are very active.  It takes about 2 weeks to tell a difference.

Also the exercises Dirk just posted are excellent.  Also, please remember to ice it down.

Ingredients and these are approximations:

2 - cups of oatmeal

1.5 cups of lowfat peanut butter

1/2 box of dark brown sugar

1 teaspoon baking powder

1 teaspoon of cinnamon

2 tablespoons of vanilla

6 scoops of vanilla protein powder

6 egg whites

1/4 cup of honey

milk to make to desired consistency

Mix all together and bake at 325 until done

Everything in here is healthy except the brown sugar.  You may want more or less of various ingredients depending on your taste.

Remember these freeze very good.  You can take them right out of the freezer and eat; or microwave and they are like right out of the oven.

Note: no flour is used.

You can substitute chocolate protein powder and cocoa to make chocolate cookies.

These cookies are really good, high in protein and carbs from oatmeal and brown sugar and honey.

doesn't sound to me like a joint issue, I think its more of a tendon issue.

Karl what brand of glucosamine do you buy? Thanks for the recipe!

I finally got my Garmin speed/cadence sensor to work! So I did the spinnervals threshold test on TR. Now I feel a little sick to my stomach LOL. My legs felt fine during the workout but my HR was way up there for me on the bike - 180 was the highest I think.  I have numbers, I don't know what they mean but I have some none the less . At least I will have a platform to work from now. My 20 min test - FTP 176, LTHR 163. 

Now I guess I should pick a plan.

Glucosamine

• The compound glucosamine exists in healthy cartilage. It is an important  component in the body's ability to make proteoglycans and glycosaminoglycans  (GAG's) which are compounds of cartilage. Normally, as the body moves, cartilage  is worn away and reshaped. At rest, it resumes its normal shape and restores  itself. If glucosamine levels are low, the repair process is slowed down.  According to the Pain Clinic, taking glucosamine supplements can increase the  body's production of proteoglycans and GAG's dramatically and improve the  natural repair process.

Chondroitin

• Chondroitin is actually chondroitin sulfate and is one of the  glycosaminoglycans (GAGs). Molecules of chondroitin sulfate blend with proteins  to make proteoglycans. Proteoglycans are essential to all connective  tissue  in the body such as cartilage, ligaments and tendons. Chondroitin supplements  appear to increase the hyaluronic acid, an important part of the synovial fluid  which is what lubricates joints. It also decreases pain and  swelling.

• MSM, which is methyl sulphynol methane, is a natural sulphur compound.  Sulphur is a fundamental mineral used by the body to maintain the immune system,  balance hormones, control the activity of enzymes and promote healthy joint  function. Some research implies MSM can improve the flexibility of joints, while  minimizing pain and swelling. It is thought to be able to reduce and soften scar  tissue  and break down calcium deposits while improving  circulation.

Effects

Glucosamine chondroitin MSM improves the consistency of the synovial or  lubricating fluid in joints. It reduces the swelling in the joint and decreases  the associated pain. It enhances the body's ability to repair cartilage and  other connective tissues and improves flexibility. The effects of the three  supplements working together is greater than if only one or two compounds were  taken.

This is just a cut and paste from the internet but this is basically what the dr told me.  When I was having so many problems with my elbow, he gave me a shot of cortizone in the tendon of my elbow and told me to start taking the glucosamine...forever.

It may not work for you, just a thought.

Dina, congrats on the biking...lol

As far as brands, I get whatever is on sale.  We normally get coupons for 25% off a CVS drug stores if ya'll hve them up there.  It does get expensive but I have gotten it at the vitaminshoppe which is on-line and in town.  Any pharmacy has them just be sure they have the 3 ingredients.

Again, I am not recommending it but I use it....but I'm old too!!!