Oh, runners!! Where are you?

[Natasha]

Hi!

We haven t had a running thread going for a little while, so I thought I would start a new one.

Nothing to report here - I haven t been running but have become the Queen of Cross-Training. http://www.cookinglight.com/bbs/tongue.gif We do what we can, I guess.
How about all of you? Gina, how are you feeling these days? Emily? Susie? hhcowgirl? Laura? Kim? Bern? Everyone I m forgetting? C mon...someone out there must have something to share with the group http://www.cookinglight.com/bbs/wink.gif

[Laura]

Actually I just got back from my run, and felt very good. I was rather surprised since I hadn't been running much this week (did bike 3x though - when I did my triathlon this was my weakest area.) I ran for 45 minutes on the treadmill. I started out pretty slow but by the end I was doing a fairly strong pace. One question though. Do any of you ever wonder about the accuracy as far as speed/distance. When I run a 10 minute mile on the treadmill it seems faster than when I do one outside. And it seems to vary from treadmill to treadmill. Should I not worry about it and go for distance? Just wondering what you all thought.

On a separate note, I did the knee raises for the ab workout that Natasha suggested. They imitate the movement that I get from the roman chair but easier because you are not lifting both legs at once. It was good for balance though as well so they have been added to the routine. How is everyone else?

[Natasha]

Laura,

That s great about your strong run. As far as the accuracy of treadmills, yes, I do think sometimes that they re not necessarily accurate. Bob Glover, a famous running coach, says this about treadmill running. It touches on your questions about treadmill speed and accuracy:

Running on a treadmill is somewhat different from outdoor running. First, it feels like you re running much faster than the control panel indicates. The treadmill s belt pulls your foot beneath you, adding to your sense of increased speed. But not only do you feel like you re going faster, it requires less effort. About 7 percent less energy is required, equivalent to running a slight downhill, to run on a flat treadmill rather than a flat road. Why? You don t face any air resistance because your body is not moving forward, nor do you encounter headwinds. When your foot strikes the moving surface there is less braking action than on stationary surfaces. The treadmill does some of the work for you: You don t need to push off as hard as you would on a road surface.

Since you can run a given pace easier on a treadmill, you must run slightly faster to keep your effort consistent - about 15 to 30 seconds per mile on a flat treadmill compared to a flat road. As an option to running faster on the treadmill to equal outdoor effort, increase the incline 1 or 2 percent. Note that the pace per mile as indicated on computerized machines may be inaccurate. As long as you are exercising at the same perceived exertion or heart rate, exact pace isn t important. Don t trust their mileage indicators either. Instead, estimate mileage by elapsed time.

[Emphasis added.] http://www.cookinglight.com/bbs/smile.gif Sorry, fellow lawyers - couldn t help it.

BTW, I have also noticed that different treadmills are different. Some are easier; I think maybe the belt is looser from more use. Also, I used to use one treadmill that sometimes made my right leg hurt. As soon as I figured out the connection, I stopped using it.

Time to get back to work. http://www.cookinglight.com/bbs/eek.gif

[This message has been edited by Natasha (edited 01-14-2001).]

[Star]

Hey there runners! I went for a nice 6.5 miler today. Felt good, even on the icy sidewalks. It has been taking a little convincing lately to get myself out the door in this cold weather though! But once I'm done it feels great. I'm not a fan of tread mils, but I congratulate all of those who can run on them! Happy trails!
Diona

[Mary Ann]

I set out for a 30 minute run today, and it felt so good I ended up going 40. I love it when that happens http://www.cookinglight.com/bbs/smile.gif

Great running weather here in ATL--mid 50's and partly cloudy. I used to run in the winter when I lived in Michigan, so I know what a lot of you are up against.

Anyone else?

[hhcowgirl]

Natasha--thanks SO much for the treadmill article. I am in such a funk these days because the weather has been so bad here that I have not been able to run outside since before Christmas. So I feel like the treadmill is my secodn home, but I am just so much less motivated/entertained that I don't accomplish much (i.e., pushing myself further or faster, etc.) (law school has rubbed off one my punctuation apparently too) that I am just pleased to be getting it done. Can't wait for the weather to turn around so I can get back on my feet again--no pun intended!!

As far as any running "news" to share, I got back from a pretty grueling ski trip a week ago and was feeling a little sore--I heeded Emilycat's advice to go for a run and stretch my limbs rather than holing up with a book on my couch or something, and it was great advice. Any soreness I had suffered went away almost immediately. SO once again, thanks Emilycat!!

Tha only other thing I have to report is that for some reason I was especially fatigued/unmotivated this weekend--do y'all think that is because I, unfortunately, drank a lot more alcohol than I am proud of/intended to on Friday and Saturday nights? Do you think that could have a huge impact on my workouts? Let me know your feelings. Happy running! I may try to go outside tomorrow morning, cross your fingers for me on the weather.

[kwormann]

Well, Ill tell you, it has been aweful this weekend. We are visiting friends in Tucson, and I cant get my breathing right....could it be the altitude Im not used to? I wne with my friend (who has run for years) and we ended up just walking hard for 4 miles because I couldnt go on running!

Kim

[emilycat]

Kim,

I don't know what the altitude of Houston is relative to Atlanta, but several years ago, I went to Arizona for a week and breathing while running was so difficult! I loved the dry air, as opposed to running in the dreadful SE humidity, but without the moisture, it was noticebly more difficult to breathe...and I'd been running for several years already. So don't sweat it; the change of environment could definitely be the cause of the problem. Good for you for keeping it up while traveling! http://www.cookinglight.com/bbs/smile.gif

Emily

[Gina O]

Well, not much running has been going on here because of the IT band syndrome. It has been 10 days since I last ran, but am thinking I am going to give it a try today. Up until Saturday, my knee was still hurting despite doing the stretching. I plan to just go out, take it really easy, and see how it goes. I signed up for a 5K on Feb 4 in KC (this is the one I mentioned that is run completely underground). I had originally planned on doing the 10K version but had to back off that after the injury.

Still feeling pretty confident about being able to do the marathon, I need to be running 7-10 miles by mid-June, so that is what I plan to work toward after I am sure my knee is okay. Gina

[BernK]

I'm training on hills at the moment for a race next month (8 Miles). I hate the thoughts of doing hills but I am getting a lot of satisfaction out of going up one more hill each week. It's great when I get to the top. I'm doing some biking and kick boxing too. I finally started back swimming this week after 2 months. That felt great, i was still able to do my half mile which was a pleasant surprise. Anyway everyone keep up the good work.

[Kerri]

Hello! I ran my first 10K saturday. When the gun went off it started pouring and I got totally soaked, but I finished. My time was 1:00:12. My goal was to finish in under an hour, so I was a little disappointed, but my halfway time was 30:20 and the second half I played a lot with my speed so I have some ideas for next time.

I also bought new running shoes. I went to a place that specializes in shoes for runners and what a difference from the places in the mall! My quest for a new sports bra did not go well. Apparently in the sports stores in the mall, they don't sell workout clothes anymore so I am not sure where to get good sports bras. Any ideas? Thanks!

[emilycat]

I already mentioned this in the HLSG thread, but I'm starting Boston training this weekend with a 16 miler, so I'm getting really excited about that...I'm actually looking forward to all the tempo runs and hill workouts!

Kerri, where do you live? In Atlanta we have a fabulous store called Galyan's, and you can find anything and everything that exists in sports apparel. If you're not too wary of ordering things, I would visit www.athleta.com (http://www.athleta.com) and www.title9sports.com (http://www.title9sports.com) -- they have a wonderful selection of workout clothes. Good luck!

Emily

[hhcowgirl]

Also, www.lucy.com. (http://www.lucy.com.) GREAT for sports bras, of all shapes and sizes (and for me that means EXTRA SMALL). http://www.cookinglight.com/bbs/smile.gif

[SusieO]

Hello! I was travelling this past week, but did manage an 8-mile run on Sunday. I'm going for 12 next weekend, working towards a half-marathon in two weeks.

I have a sort of embarrassing question: does anyone have a chafing problem? After my last run I ended up with a giant sore on the inside of my upper arm. This has happened before, but not recently. Any suggestions for preventive measures?

Gina and Natasha: hang in there and feel better!

[Gina O]

I realize that I am at the point of needing medical attention, but for reasons that I do not understand and what I know are too complicated to explain (okay the basics: just before I changed jobs I had to change plans, then changed jobs to the same plan, confused paperwork, ect) therefore, at this moment I do not have a medical card.

As most of you know, I have conclusively dianosised IT Band Syndrome. I have read every word ever written on it (I think) most of which is contradictory, btw. My frustration is this... I have spoken (or typed) with two runners that have also experienced this.. Emily and my sister and both managed to "run through" it. Why does mine seem so much worse? When it starts hurting within 2 minutes it gets to a point that I can barely lift my leg and pain radiates through my lower leg along with the pain at the knee. And, it remains achy for several days post running. I have run outside, on a banked track and on treadmills and it has bothered me on all. When I get back next week, I will see my Dr. and ask for a referral to a specialist who is a runner, and most likely he will find one for me (my doc is fabulous), but does anyone have any thoughts, ideas, words of wisdom, advice between now and then? I guess my biggest question is what should I be doing right now? I stretch, but should I do more? Can I cross-train? Should I continue to try to run and stop as soon as it hurts then ice? Should I try (unlikely I will be able to)to run through it? I am beginning to feel like a fat, lazy slob having not really only run about 5 times since xmas. http://www.cookinglight.com/bbs/frown.gif Gina

[hhcowgirl]

Have you ever tried the elliptical trainer? It mimics the motion of running but w/o the impact. Also, IMO, it is really fun! Whenever I am injured that is how I crosstrain and the sports medicine guys I go to say it is great.

[emilycat]

Gina,

I actually didn't run through it at first...for the first 2 or 3 weeks, I race-walked and cycled on my road bike....the low impact didn't bother my knee. After it started to get a little better, I just stretched and iced it a lot, and took 4 advil before each run.

[Natasha]

Gina,

Don t worry, and don t feel like you should be running. From what I ve heard and read (and Emily s experience with it seems to confirm this), you should not be running in the early weeks of ITB friction syndrome (ITBFS). I would just stick with low impact for now. You can still get a good cardio workout doing low impact activities, and continue to strengthen your legs for running (including focusing on some muscles that aren t worked as much when you run, so that s a plus). Also, if you re like me, you can use it as an excuse to do upper-body stuff like weights and abs more regularly.

Bern,
Good for you - hills are fantastic!! I used to dislike the idea too, and could not get myself out to run them without a group, but then I learned to enjoy hill training. It s one of my preferred running workouts, actually.

Susie,
Sorry to hear about the chafing. Here s some info for you; hope it helps.

QUESTION

When I do a long run, I get very sore nipples (I am male, 47 years old). On my last run, they got sore and at about 18K they started to bleed, and are still sore 2 days later. Is this unusual? How do I prevent it from happening?

ANSWER

Your discomfort is very common among runners as they increase their mileage. The chaffing is caused salt in your perspiration. At longer distances, we sweat longer and often you will notice this sweat and salt on your face, etc. The salt can cause chaffing in the nipple area, under arms, under thighs, and for women, along the bra line.

A lubricant like vaseline will help. Wearing Coolmax material rather than cotton can be beneficial. Cotton retains sweat and salt, whereas Coolmax transports the sweat to the outer layer where is can be evaporated.

For severe cases or for nipples that are currently chaffed, use a liquid product like Second Skin which is a liquid bandage. These products cover the injured area with a thin, breathable coating which allows the area to heal and protects from further injuries.

-------

And here is more info:

Remedies: Remove the source of friction--try different clothing in different cuts or different fibers. Avoid cotton, because it stays wet; synthetics are better. For chafed thighs, short Lycra tights may minimize friction. Women whose sports bras cause chafing should look for one with flat or covered seams.

Apply petroleum jelly or talcum powder to the sensitive areas to prevent further irritation, or cover the chafed spot with a bandage. (Also, look for special lubricating products formulated not to stain clothes, often available at specialty running stores.) When your nipples are the rub, try a Dr. Scholl's product called "Corn Cushions," which offer good protection from friction and peel off easily after your run.



[This message has been edited by Natasha (edited 01-17-2001).]

[Gina O]

Hey all! Thanks for all the advice, I think I am going to try walking until I get back from Vegas. I am not sure about the eliptical trainer... in one of the many articles I read it said that anything that mimics running can aggravate it. They look so cool though, would love to try it sometime. Gina

[SusieO]

Thanks for the great info, Natasha!

Gina, when do you leave for Vegas? Have a great time!

[Natasha]

Hey Emily,

Let us know how that first Boston-training long run goes (or was) this weekend!

Cheers,
Natasha

[emilycat]

Hello, all!

I hope everyone's running (and cross-training for the injured among us http://www.cookinglight.com/bbs/wink.gif ) is going well!

Natasha, I had a bit too much fun Saturday night (i.e., I still felt nauseated last evening), so the 16 miler I had planned for Sunday didn't go. So I did it this morning, and it went great! The weather here is perfect (lower 40's, Carolina blue sky) so that, of course, added to the enjoyment.

Gina and Natasha, how are your recoveries coming?

Emily

[Kerri]

Another runner injury for me...

I have shin splints! I think I ran too hard at my 10K last week in crappy shoes and it was just too much. I have read everything on runner's world on this and I think that happens a lot. I have been cutting back, icing my legs, and I got new shoes, but it is surprising how quickly I became frustrated and down by it. Natasha and Gina, you had my sympathy before, but now you really do! I am trying to be patient and to learn from this instead, but it is really hard. YUCK!

I know we have discussed shin splints before, but if anyone has anything else to add, that would be great!

[Natasha]

Kerri,

My sympathies! Hope the problem gets better soon. I will let you know if I think of anything to add about shin pain. I hear you about frustration - running is so addictive that you do miss it when you can t run for a little while...

Emily,

Your run sounds perfect. Good start for your training! http://www.cookinglight.com/bbs/smile.gif