SWBKRUN -CLOSED DUE TO TRAINING (Page 19)

Amazing to read everything by everyone.

2011 for me

1. Completed my first Sprint Triathlon. Almost quit 200 yards into the swim but didn`t Massive side stitch on run but finished and went on to compete in another one.

2. Completed my first Half Marathon in Detroit (ran in both US and Canada same race same day)

3. Started RUNCK with a friend here in town and managed to help over 60 people in my community learn to run this year and help change peoples lives to a new healthy outlook and accomplish their first 5k race.

Misses.

Never got my weight below 208lbs Goal was to be under 200.

My first sprint was a valuable lesson. Bloody nose 100 yards in. Then bad tracking horrible swim. I freaked out a bit on the swim in my own head. But pulled it together and had a Great bike ride. Then for some reason a side stitch as soon as I started the run. Got home after race.. oh ya I didn`t drink a damn thing on the bike.. hmm dehydration is a .

In my opinion, I didn`t really miss anything. It was a year of firsts.. I took it in stride and learned a lot.

2012 Detroit HM again.

Signed up for Cedar Point Rev3 HIM... Who is in with me on this...

Happy Birthday Deb

From one frozen Canadian to another ( ok I just got out of my hot tub and I am warm)  but I darn near slipped in the snow and ice on my deck.

Happy birthday Deb!

Mike_D - 2011-12-29 7:29 AM Big day today -- I ran for the first time in nearly 8 weeks. I've been rehabbing a knee injury, and doing a run/walk slow ramp up. I hit the road at 4:15 AM today, and did a slow, but steady 5k. Ran the whole distance, and felt great to do it. Also realized my run fitness is awful, but all in good time. Knee still feels great, and no issues. I'm going to keep the slow approach and ramp up intensity over time to be sure all is well. But its  a great feeling knowing things are on track.  

Ah, another fellow early morning runner.  What's wrong with us.  I love running at 5am. 

Take the knee recovery very slow.  I had knee surgery in Nov 2010 and I tried to come back to quick.  It set me back a few months by not letting my knee heel.  My PT was furious with me.  If you continue to have knee issues, I recommend Vibrams shoes (5 toe shoes).  I started running in them to get my normal gait back.  Once I felt that I was back to my normal running style, I switched back to my normal running shoes.  Knee issues cause your gait to be off and you start compensating.  The Vibrams will keep your running form in check. 

Good luck. 

Terped on purpose!!!  

jslacker - 2011-12-29 7:42 AM

Mike_D - 2011-12-29 7:29 AM Big day today -- I ran for the first time in nearly 8 weeks. I've been rehabbing a knee injury, and doing a run/walk slow ramp up. I hit the road at 4:15 AM today, and did a slow, but steady 5k. Ran the whole distance, and felt great to do it. Also realized my run fitness is awful, but all in good time. Knee still feels great, and no issues. I'm going to keep the slow approach and ramp up intensity over time to be sure all is well. But its  a great feeling knowing things are on track.  

Ah, another fellow early morning runner.  What's wrong with us.  I love running at 5am. 

Take the knee recovery very slow.  (snip) 

LOL.  When someone finds out I'm up that early and running - outside - I'm usually told rather quickly I must be insane . But, its the only time I can really get out to do it. Work starts early, and evenings are family time. But I love the stillness of the early AM, and I've always been a morning person. So I lace 'em up and go.

Slow is the only way I'm approaching this. Going to ride the bike tomorrow and see how that goes. First time in nearly 2 months. Just a slow steady spin.

That is often where it manifests itself.  Lateral side which is an attachment point for the ITB.  Have you checked your TFL lately.  If it's tight it can cause pain/issues all the way down the chain.

Now a question for you. How do you clean your carbon frame?  I have the useless RU up here on a CT and it is DUSTY with a little dried sweat for good looks.

I feel such an affinity for your sweet RU that has been abandoned at your lake house.  I use a washcloth with a little bit of warm soapy water which I squeeze out to wipe it down.  Then follow that with a dry washcloth to wipe away any wetness.  I hope this is an accepted method of cleaning the bike.

I loathe spots on my shiny black frame but I never bought that darn sweat thong thingy that Doug told us about.

IT band issues are no fun.  The IT band actually goes from your hip all the way down to your shin.  It is along the outside of the leg and pain usually starts in the knee but can go all the way up to the hip.  The IT band gives your knee stability. 

What you can do to help.   RICE (Rest, Ice, Compression, and Elevate).  But I hate when people tell me to rest anything.  Foam rollers work wonders but it hurts.  I am also a big believer in ice baths.  They are terrible but work.  I suggest getting in an empty bath and fill up with cold water.  Do not try and get in a bath tub that is already full of cold water.  That sucks.  I usually have clothes on to keep me warm and a coffee. 

Things to avoid.   Track workouts or sloped roads.  Uneven surfaces cause the IT band to work harder.  Also, are you a heavy pronator?  If you are, this leads to IT band issues. 

Take an anti-inflammatory. 

Reduce your mileage.  Try running less days a week but make each workout count.  Don't run miles just to get miles in. 

A compression knee brace will also help.  This will help stabilize your knee. 

Stretch after each workout. 

Ok, I am off my soapbox.  Good luck

No racing here.  Good luck to those that are racing!

Accomplishments:

1 - Completed my first half iron distance tri

2 - Completed my first marathon

3- More running miles in 2011 than any other year (thank you marathon!)

Misses:

1 - missed my time goals in both the HIM and Marathon.  HIM due to an upset stomach on the run (walk!) and marathon mostly due to missing some key runs due to travel for work.

2 - fell off the training wagon horribly in quarter 4 - some due to work and life getting in the way, some due to lack of mojo

Have the housekeeper take care of it for you!

edited to make it more PC

That is exactly where my problems are.  Outside of knee down around the front under the knee cap.  Keep those puppies stretched out and hopefully your knee pain will go away

Got a swim in today and it felt good.  I've been feeling off in the pool lately, so it was a nice change for things to feel like they're clicking.

Question about a running niggle: Twinges on the inside of the knee.  Any idea what the cause could be?  It's not pain, and it's not even a regular thing.  Just the occasional niggle, so I'm paying attention to it.  Anything to watch out for?

1. Finalization of my girls adoption.

2. First Mountain bike ride on a real mountain with on a dirt and rocky trail. Going up was hard. Coming down was kinda scary.

3. Lots of bike rides with my girls, Nephews and Brother in Law. And bike events with family.

Misses

1. slow healing ankle

2. No Tri races.

Tiana

I have found gloucosimine and condratine (sic) help a lot. The pain is not bad and has been getting better, hence the ability to run more. December is going to be my best month of running in 2011,. Go figure. I have done ice baths and that is how I do them. I plan on using my TP roller and doing other itb exercises. My wife suffers from this so she is going to give me some of those.

Suzy, Kim advice is fine, andy good cleanser will work. Heck Windex works. Just take care around the cable openings.

And, yes, as Kim mentioned you all should get a sweat cover for your bike. I enjoy mine as it has a pocket for the remote and one for my glasses.

If its intermitten medial pain, you can probably rule out Meniscus damage or tendonitis.  I know this is a silly question but does the pain come on when the weather changes?  If it does, you might have some arthritis.  I'm not sure of your age but if you are under 40, probably not a concern.  It might be just some ligament strain from overuse. 

Once again, I am a big proponent of compression and ice baths.  

If it doesn't hurt while running or after a long run, I would just watch it and make sure it doesn't get worse.

I use to take ?gloucosimine too but then got lazy as the knee started feeling better.  I thought the Gloucosimine helped. 

My biggest problem was that I shifted my gait.  I was a forefoot runner and after I hurt my knee, I started heel striking that caused my knee to absorb more shock from the pounding.  It didn't help that I gained about 20 lbs after my surgery from the lack of running. 

I had IT band issues three years ago when I went from a casual jogger (always less than 5 miles) to doing my first half marathon.  It made my right knee sore on the outside.  I bought a knee strap like this (it wasn't the exact one), and started stretching it daily something like this .  After a few months I kept the strap in my pocket and put it on my knee when it started hurting during a run, then eventually stopped using it all together.  Whenever it starts to twinge, I start stretching it again.

I had a niggle on my left knee today for the first time.  I ran through it and it went away.  

Niggle, that's fun to say (in my best Buddy the elf voice).  Love that movie :-). 

PSA -- Sportsbasement.com is having a ridiculous sale on tri shorts & tops right now - as low as $20 on some items. I caved in and bought some yesterday. Lots of sizes/colors available, too.

Not affiliated with them at all, just a heads up to save some $$ on new gear.

This article does a reasonable job of explaining IT Band syndrome.  As the article states, it is often those little musles we don't train (e.g. glutes) that cause the issue in the first place.  Off season is a perfect time to strengthen the ignored parts of the body.  Sissel plate or BOSU ball or even yoga--warrior/tree poses can work wonders in a very short period of time.