Brat's Fall 2005 Commitment

[CF-OC_gal]

Originally Posted by pierini

Are you following a specific training plan? If so, are you able to post it. I'd like to understand the progession of that plan.

Any idea what your maximum HR is? How does 163 bpm feel to you?

The plan I am following is playing "catch-up" to the people in the Learn to Run (LTR) class at the local Running Room Store. I wanted to go for 5k training but I was behind in conditioning and their classes had already started. They suggested I join in their "free running" sessions (pre-planned timing and GPS measured routes) for LTR on Wed and Sun then try and get in 1-2 other practise workouts on my own.

When I joined I think they were at 3 min runs and 1 minute walks. They increase the run by one minute per week until you can do 2x 10 minute run without stopping with a 1 minute walk break. Then you are ready for the 5K training class.

If you pay and run for all the sessions then you get a weekly lecture on how to train and access to all the benefits and support from the website. The 5K training ends with an actual 5K run that is happening in the city at that time.

RE: Heartrate
Last january when I did a predicted VO2 max I was on a stationary bike and had my HR and blood pressure monitored as the load was increased at 4 min intervals. I was asked for perceived difficulty at that time and the technician did pay attention to my breathing (I make a lot of noise and breathe hard when my iron is low). The test is usually ended at a rate of 152 bpm or in my case a somewhat hard level.

163 bpm is perceived as hard for me. I could talk through it but with short pauses every few words. Reaching into the 170's on every interval it starts to get pukey and not fun.

[CF-OC_gal]

Sept.15 Workout

TOD: 9:30pm

7 Tiger Moves - 5 reps with 30 sec. hold on last one.

Run: 3x 6min. run /1 min. walk + 2 min run
Total: WU/run/CD - 45 min.
HR @ 158 during run

Started to actually fatigue my quads just the slightest bit.

[CF-OC_gal]

I've having problem pains at the tie in at the upper leg and torso crease. The left side is worse than the right and sitting makes it worse. I think it might be from the running. I can't seem to hit it with a stretch.

The trials and tribulations of a runner. Like all nuisances in life, it will pass. I believe the U.S. Marines say "pain is weakness leaving the body", or something like that.

I've learned that pain is my little secret, whereas before I used to like to boast about my pain, like a little trophy on my fireplace mantle.

Don't be like alot of manic runners and go out and run with the injury, although I believe, if it is possible, that a brisk walk might be helpful.

[CF-OC_gal]

Actually rest with a cold pack on it and a blanket on me last night and a movie did more than I thought it would. Here I thought my knees or ankles would act up again if I started running. (Have had a terrible 3 days of fatigue and shortness of breath from low iron.) I brisk walk everday with my dog regardless.

I tend to be like this, 2 steps foreward 2 steps back, 5 steps forward, one step back.... There is nothing linear about the path I take.

I did make the most beautiful boat tonneau and bow cover of this summer though yesterday. It was slick!

[ajarvis]

Was it your hip flexors that were bothering you? If I do more distance one week, or do more intense runs then I get tight hip flexors, ITband and if not stretched out can be painful! The best stretch I've found for hip flexors is on the ball. It's the only time I've really felt the stretch. If you think that may be it I can try to find the link...

[CF-OC_gal]

Originally Posted by ajarvis

Was it your hip flexors that were bothering you? If I do more distance one week, or do more intense runs then I get tight hip flexors, ITband and if not stretched out can be painful! The best stretch I've found for hip flexors is on the ball. It's the only time I've really felt the stretch. If you think that may be it I can try to find the link...

You'll have to help me on that one I haven't a clue of what you mean or the the ball exercises you are refering to. All I know is that my leg was feeling like it was 300 lbs and "pulling" on the front where it ties in (that neat little bow that shows up at the top of the quad with low body fat). It's better today anyway.

I googled IT band and the results showed a knee problem.

[ajarvis]

The way you described it made it sound to me the hip flexors:
http://www.fitstep.com/Advanced/Anatomy/Hip_flexors.htm

To stretch it out:

http://www.uscg.mil/hq/g-w/uscga/ser.../hipflexor.htm
This one here is pretty much the one I meant, but I do it on the ball not a chair:

http://www.drbackman.com/psoas-muscle-stretch.htm

Also if you turn your shoulders slightly in the opposite direction of the leg you are stretching you'll feel the stretch a bit more.

My IT band gave me knee, hip, and ankle problems. But that wasn't in front of my hip it was on the side. Everything was real tight. Hip flexors is what it sounded like to me. The pain does go away because (as far as I know) it's basically DOMS. I find I have to stretch it out though otherwise it always feel tight.

[CF-OC_gal]

Thanks so much for that link. : I'm almost certain it's the top of the quad now not the bottom of the hip flexor. It can't hurt to do this stretch at all. Doing this (lunge) strtech out I feel the soreness start at the crease and shoot down the quad of the back leg with a more intense stretch.

Like I said, it's feeling better.

[ajarvis]

Your welcome Glad it's feeling better!

[rufiedog]

How is your running going Brat. Looking forward to an update

Dan

[CF-OC_gal]

I'll be back at it after I get my iron back up. I've been hyperventilating just to get enough air some mornings and late evenings this week. Another 3 or four days and I should be good for training again over the next 3 weeks.

(don't ask - it's 'cuz I'm too female).

Right now my mind is more ready than my blood system.

[CF-OC_gal]

AS of yesterday I was still fighting to breathe deeply enough to feel like I had taken a complete breath. Not much use in running when I can hardly do daily activities without stopping for air.

My annual is next week. Hopefully if it's low iron it will show up in my blood test again.

I look forward to your return. A physical rest is a wonderful time to ratch up mindfullness fitness activities.

[CF-OC_gal]

Well went for my check-up today. Without getting into the details that are really too personal, suffice to say that my hunches/instincts were right. Need to get my blood tests done and I'll have the complete picture. I've requested (for the 2nd time) minor corrective intervention. It was really nice to have been given real attention and the kind of consultation that only regular relationship building can offer. (My weight was identical to the last visit 18 months ago!) I did get a tetnus booster today. I never remembered them being so lingering painful!

I'm getting bored though. Not sure what to do yet. Things are really coming back to life on the career end too, the kind of stuff that takes priority. Oh and I get to take my vacation to NM in Dec! Whoo hoo.

BTW that stupid hip sorness was due to the crappy seating I have at both my computer and my sewing machines. Someday I'll get the ergonomic seating that I deserve!