Hakuna Matata - August Days and Nights!!

[Goofyin08forErica]

Hi Teammates!

Sorry about being MIA last week, but work got in the way! Will have to go back and read the posts that I missed later.

Yesterday did 4 miles. Today I did 10 miles with Dave!

Connie: I will be posting last weeks miles in a few minutes!

Erica

 

[windwalker]

As Erica said we had a nice 10 miler LSD today. It was 80 degress when we started and 87 when we finished so not to bad, about the same temps as Disney in January the last couple of years. Although I think taking some warm clothes might be in order this year, just a feeling. In 2006 in was below freezing and I just have a feeling it will be cold again at least a few days while we are there.

I had a nice surprise in my mailbox today. When I did the race last saturday they didn't have the trophy or prize money I won. So I got a check from the city of Franklin today for $65, my $50 prize money and the trophy I didn't get. They were short a lot of the awards. Poor planning or trophy store.

Denise we will try to find some time to walk together in January. You and Mark are doing awesome but a few tweeks will do wonders:

To start with remember arm swing more to the back, the walk stride is more in back than the running stride. In running you run by raising and lowering your knees in frount of you, walking does not.

You should have the feeling you are taking short little steps since that is what you see when you look down. Imagine you are walking down a flight of stairs.

Your feet should be leaving footprints in a straight line. Walking on the white line in the road will help. The stride starts from the hip so you should feel your hips rotating forward each step. Your foot swings around to the front so it will land on the white line.

You should feel at first like you are walking stiff legged since you are not pumping your knees up and down but swinging your leg and foot from the hip to land in the front in a straight line.

Now when you are going down hill keep the stride from the hip and keep your feet hitting the ground in that straight line. Think, arm swing to the back, hip rotating forward to bring the leg and foot around to land in the front and pull that forward leg back under you with the knee straight.

Hope that helps.

Walking Panda

 

[wellesleyprincess]

Dave, that does sound like a nice surprise. A bizarre running goal of mine is to win or place in something that involves a prize other than just a trophy.

I was feeling better today, so I went for a 3.25 mile tempo run. 27 minutes, roughly an 8:30 pace. I don't but my running mentality has been down recently. I feel like my training runs have been stuck around 8:30 for a while, and while during the run things feel right as soon as I start cooling down I feel I could have gone faster. I think part of it was my last race was so close and my normal training schedule keeps getting shifted around with various other things.
I have a race on saturday at 7 am (meaning have to be there at 6:30 am) and it's my last small town race for a while. I think part of the reason this has training has been tough is that I have been knocking a minute or more off each race time and I just don't see that happening this time. My last race was 25:30 and I'd really love to see something in the 24s (I'd love a 24:45, 8 minute mile pace) this time but I'm not sure if that's realistic.

Thanks for listening to my head games.

Jennifer

 

[Lynn G]

Good Evening Team!

Scott and I worked on the basement this weekend, it rained steadily for 2 days - very unlike Wyoming!!! Today I got out for a 6 mile walk - yesterday I did a short 3 miles - and I went for speed - and did go about a 30 sec/mile faster than my normal walks! I did run more than usual. Todays walk was slightly slower than average. I am still trying to deal with the recently chip-sealed road, it bugs me more each time I walk on it!

Dave - the guest room is done, it is just full of boxes that we have not been able to unpack yet because we have no place to put the stuff until the rest of the basement is finished

Erica - congrats on the 10 miler!

Have a great night!

 

[Villains_Rock]

Hello all! Just a quick one again this morning. I'm already running late for work and it'll be a busy two weeks since we have to cut all of the paperwork for all of these early retirements and temporary leaves. The good new is that none of our "front line" employees lost their jobs here in Cleveland!! Yay for Continental!

Training is ok. Still feeling a burning knee during and just after my LR. I think it's an ITB issue. I see some people wearing a small black band on their knees sometimes at races. Are those something to help ITB syndrome? Anyhow, I'm ramping down for my trip. Next Monday is 12 miles and then another 8 mile LR on Saturday...because we leave on the 31st for WDW!! I just really hope that I can bring myself to get 2-3 short runs in while we are there. I'm an "after coffee" runner so it'll be hard to get the coffee at 6 when the beverage station opens, get 3 miles in, shower and get ready and still make rope drop. I'm not going to stress about it. It's not like I'll be on a couch the entire time. I'll be walking all day!

Jennifer - Glad you are feeling better!

Dave - Yay for surprise money!! An insurance claim went through with my late grandpa's estate and I got $100 surprise money last week. It's always nice to have a little something "bonus" in your pocket! Besides you EARNED that!!

Vicky - The shoes were great. They were a little faster and had some rubber "nubbies" on them that gripped the road. I ran at a faster pace than I was trying for. I've put them up at race shoes for now though. The guy at my store said I should run one or two LRs in them first before the half next month to get used to how they feel since they don't have as much cushion as I'm used to.

Connie - I second Margie in the laundromat idea! Glad they got the MRI done...have you gotten the results yet?

To the rest of you...hope everyone is having a great August! January is just around the corner!!!

 

[wdw4us]

Good Morning.

So nice to hear from everybody.

Dave, I did try to concentrate on my stride while going down hill, seemed ok I didn't have the urge to jog.

Scott and Lynn, I don't envy you the reno work, I have to ramp things up here due to wedding plans come October, you know those pesky details, clean, curtains, etc.

VR, your correct to get in your miles while at WDW and not to stress about the rope drop, all will be there when you arrive not matter what time it is!

Race Walkers - Live event for the Olympics will be broadcast at between 12-2 am on Weds.on CNBC - I have the DVR set and I will get up early to watch it on Friday AM. I have my final PT that morning so I'll have to fast forward it .

Well it's getting late and I still have to make myself presentable in this morning heat. Mark and I were up way before dawn and did our 5 miles, as we finished we saw the sun rising - it was quite beautiful and I leave you with this, one of the songs that I rely on when I need an extra push. I found the audio file as a commercial for Anthem but you know - it all works out. Enjoy the video -work hard and DREAM!

denise

http://www.vidilife.com/video_play_951445_The_Itallion_Stallion.htm

 

[windwalker]

Denise, I watched the video. The way Rocky trains and the way I train have a lot of similarities. I try to make a lot of things a workout instead of chores. Like push mowing the yard or doing house work. The more I can do manually instead of using the machines the better. If you remember that was a resolution for me and a suggestion to others. So far it's working out very very well.

Yesterday I did a 10 mile walk with Erica but then came home and push mowed the yard so total time working my muscles was 4.5 hours. I'm doing the workouts that way where I do some walk training and go imediately to another exercise using different muscles but still continous activity.

Eva, are you using a stick or rolling pin on your ITBand?

Lynn, you and Scott are sure putting in the work on your house, I bet you have saved a fortune doing the work yourself.

Walk/run/rest/love strong everyone.

Walking Panda

 

[bunnyfoo]

Good morning everyone! I stayed up "late" to watch the men's triathalon last night. It was pretty exciting and we had a Canadian in the lead group! He made a sprint for the finish and was in the lead for a little while but was beaten by the Germans... I'm happy that we got a silver!!

Eva - That's great news about the shoes! Have you tried a foam roller? I was talking to my PT last night. He actually suggested that I start using one even though I don't have any hip or knee issues right now.

Denise - I'll watch the video when I get home. It's blocked at work.

Dave/Erica - 10 miles! That's awesome! DF and I are still working up to 5 miles.

Jen - Glad to hear you're feeling better! It seems like you have a race every weekend. I hope you're able to finish in the 24s!

Scott/Lynn - Sounds like there's a lot of hard work going on over there! Any new pics of the renovations?

Have a great Tuesday everyone! I'm off for my morning coffee

 

[windwalker]

Vicky, I cheering for the US and the Canadian athletes. Home team and lots of good friends from North of the border.

We are off soon to take Erica to the dentist for her deep cleaning. It will be interesting since she will be sedated. Not sure what our day will include after that.

Pixey Dust and Panda Hugs to our buds in Florida fighting the storm.

Denise in the judged walking events they put judges on the turns and the downhill portions of the course. Even the pros get out of control on the steep downhill portions.

Have an awesome day everyone.

Walking Panda

 

[Scott H]

Just a quick stop mega busy at work,

Dave has $$$$$ drinks are on him, and at Disney prices that is about one drink for us to share. LOL OK I will hold the water fountain button for you all.

Almost have the counter tops in on the bar tonight should get the edge done and be ready for grout wed night. Will post some pics. Need to cut 28 book case shelves. That might wait for teh weekend.

Keep up teh good training. I did get up early and get in a 4 mile run this morn at a sub 10:00 pace, ok 9:56 but sub 10 LOL.

Later , be good

 

[windwalker]

Good morning Scott, remember we will be marketing so we can have beer and mixed of our own while we sit around the pool some evenings and just have to pay the higher cost for beer at the Epcot showcase for our beer laps around the world. Or in your case the burbon laps.

I'm looking forward to working with Lynn on her walking. We can meet early at the boardwalk and do some training there.

Hope your hard work is fruitfull.

Walking Panda

 

[wdw4us]

I’ve changed the original post because I was wrong on the time. The race is Thursday morning so we need to tape/dvr it on Wed’s night at midnight on CNBC. I can’t stand the time difference, I wonder what London will be like.

denise

 

[bunnyfoo]

I’ve changed the original post because I was wrong on the time. The race is Thursday morning so we need to tape/dvr it on Wed’s night at midnight on CNBC. I can’t stand the time difference, I wonder what London will be like.

denise

I think London is about 5 hours ahead of us so I think a lot of the events might be on while people are at work.

 

[Villains_Rock]

OK...not to sound dumb, but if my knee hurts, what would a roller do? And where do I roll it? My pain is on the lower outside of my kneecap. Kinda feels like a burning sesnation. To be honest I don't know if it's ITB or not.
-Eva

 

[Lynn G]

I'm an "after coffee" runner so it'll be hard to get the coffee at 6 when the beverage station opens, get 3 miles in, shower and get ready and still make rope drop.

That is what chocolate covered expresso beans are for!!! Seriously, I bring them to my races, because I do not want to drink coffee before a race, but do want the caffeine!

EVA - Although my knee problems are "runners knees", I still use a stick on my IT band, as kind of a preventative measure. I sure do not need another knee problem! I think the roller massages the IT band, which, as I understand it, runs from the hip to below the knee on the outside of the leg. I'm sure that the more knowledgeable here can confirm or provide better info on this.

Dave - will be looking forward to the walking lessons, Scott is always up early on trips, as well as at home, so I will just get up with him for those morning walks!

I will get some pictures of the counter tops after we grout them, then Scott can post them.

Today is a cross training day, started out on a short loop (1.25 miles) with the dogs, ended up walking 3 miles, both because today was the first day in a long time that my knees were not killing me, and because I wanted to watch the sunrise - I had to keep walking forward for that because when I turned around to go home, the sun would be behind me. We have really nice sunrises here on the plains! Then I got out for a 9 mile bike ride - my longest yet! My neighbor just called and asked for help loading boxes into a trailer- she is moving - so I will also get some weight lifting in today also!

Have a great day - off to get some weight training in!

 

[bunnyfoo]

OK...not to sound dumb, but if my knee hurts, what would a roller do? And where do I roll it? My pain is on the lower outside of my kneecap. Kinda feels like a burning sesnation. To be honest I don't know if it's ITB or not.
-Eva

I think the idea behind the foam roller is to losen your muscles which may be cause the ITB. My PT had me try a couple of them yesterday, really (really) uncomfortable but I can see how they would work.

I was skimming posts today so I missed the part where you mentioned the pain was lower on your kneecap (sorry 'bout that). Try Googling patellofemoral pain syndrome, maybe you have that and not ITB. My doctor initially thought I had ITB but when I went to my chiro he said it was a mild case of runner's knee.

Do you have someone (a PT, RMT or a chiro) who can do A.R.T. or a sports massage? ART did wonders for my knee pain - although it seems it was my lack of core strength was the cause of my knee and hip problems.

 

[windwalker]

OK...not to sound dumb, but if my knee hurts, what would a roller do? And where do I roll it? My pain is on the lower outside of my kneecap. Kinda feels like a burning sesnation. To be honest I don't know if it's ITB or not.
-Eva

Eva, I use a rubber rolling pin that I bought at Target for $4, or you can use a stick and do the same thing or a foam roller which is uncomfortable becasue you can't control the pressure.

Anyway, have you ever had a sports massage? I'm going to make this super simplistic so even I can understand it. When a massage person does the massage they press thier thumbs firmly against the muscle and then pushes long ways down the muscle as though they are pressing water out of a straw my flatening it as they go along. What they are doing is breaking up deposits of lactic acid which is the waste left over after muscles do hard work.

You can do this same thing with the rolling pin or stick by pressing it firmly against the muscle and rolling it up and down the muscle, breaking up the lactic acid deposits. Doing this is not going to affect knee pain if pain is in the knee, but if it's a tight muscle that is pulling against the knee then this will help.

I had a pain behind my knees, I assumed it was either a lower hamstring or an upper calf that was the problem. It turned out to be an ITB that was tight and swelled half way between my knee and my glutes. The tight muscle was pulling against the back of my knee causeing the pain.

Using the roller everyday is ideal, but it's not something I remember to do more than a couple of times a week. I will be getting a stick at the next expo at Disney since it looks dorky using a rolling pin on your muscles before a race. The stick marathon size is the one I'm going to get.

http://www.runningwarehouse.com/descpage-STMARA.html

Anyway back to business. If the pain is your knee then rest and advil for a few days hopefully will take care of it. I wouldn't run for a couple of days to see if it will go away. It won't get better running on it. Just my opinion.

Walking Panda

 

[Scott H]

That is a good price on the stick, we sure like our, and will try to pick up a travel one at DL 1/2.

Counter tops should be ready for grout tomorrow night, also got the shelves ripped.

Later,

 

[windwalker]

That is a good price on the stick, we sure like our, and will try to pick up a travel one at DL 1/2.

Counter tops should be ready for grout tomorrow night, also got the shelves ripped.

Later,

Scott remember we get another 15% off that price.

Thrifty Panda

 

[Steffwalks]

Hi everyone!

I posted a wonderful post yesterday, but it apparantly got lost in cyber space. There is some forum out there wondering who I am and who I am talking to and what the heck I am talking about!!

Julie - On one more mile running website there is t-shirt that says "Will run for beer!" Seems like a perfect fit, to me!!

I have the original stick and the travel stick. I never pack the suilcase without at least one of them.

Eva - When you figure out what that pain is your having, tell Katwalks! She is having the same type of pain and even been to the orthopedist. It is still a mystery. Hers only hurts when she doesn't want it too.

Scott and Dave and Julie - I buy you all to a beer, but you gotta come here.

Scott and Lynn, the basement is come along. My garage gym is on hold. But I have the cool clock I bought up. It's a splat!

Well, I was given a choice today at the doctor's office. I could try more prednisone and not use my arm for the next month on the slimmest of chance that a healing could be affected or I could see an orthopedist for surgery. I am seeing an orthopedist!