Official 2011 Princess Half Marathon Thread - Link to new thread Post 3703!

[need_a_Disney_fix]

Where in IL are you?

Moline Where are you?

 

[cewait]

Major Right Knee Pain

I did 3 miles on Monday with my run club on sidewalks. Then yesterday my knee felt tight. By the end of the day it went from tight to pain. I can walk. But I can not do stairs. It feels like its pulling.

I did not do any workout yesterday and today is to be crosstrain/weights
and 4 miles on Saturday.

How to I stop the pain?

This Sucks

RICE
Rest, Ice, Compress, Elevate

I suggest an NSAID like ibuprofen to help relieve pain and inflammation.

You may need to skip Saturday if you have not improved - no, it will not loosen up if you just go out for a few moments to see how it feels.

I would do your weight work but be aware of pain/tightness in the x-training. Caveate that....no leg work.

If not better Monday get in with a doc.

Hopefully you are just suffering from a tweak and not an overuse issue.

Heal up

 

[Cripey]

The first rule for breathing is to make sure the upper body is relaxed. Carry yourself from your core head up, shoulders back and relaxed, hands un-clinched, chest up and face relaxed. You should be breathing from the diaphragm, not the chest. A cleansing deep breath every so often will assure this. If you need a cue try breathing in for 2 steps and exhaling for 2 steps; again deep belly breaths.

When running long or a non-intense effort you should be conversational. It may require a breath in midsentence when normally you would not but if you were running with a friend you should be able to talk about anything for most of the time. The heat this time of year may cause you to need to slow up a little to maintain this.

As far as the mechanism of nose or mouth or both let me put it this way. If you are running conversationally, you should be able to nose breath. Not you must but a good measure of being aerobic besides conversational is the ability to nose breathe…. Looking from the other side an indicator of anaerobic work is the involuntary dropping of the jaw to allow even more air into the lungs. When running in an anaerobic condition there is no way to say more than 1-2 words per breath and your jaw drops open to increase the volume coming in. All this just to give a background for the breath in through your nose cue. Do not worry about this. Do what is natural. Most runners tend to breathe through both nose and mouth. Many could not breath in through the nose no matter. As the air speed increases it chills as it passes through the narrow openings of the nose. This chill can create a histamine effect resulting in a slight running of the nose.

Go out next time with a great running posture, slow it up just a bit and take in a couple deep belly breathes every so often. Make sure you are not tensing up and just keep you mind and thoughts clear.

Maybe we should get the local group together for a local 5-10k.

thanks so much...I'll try to work on my posture and relaxing for my run tomorrow. I actually had a really good 3 miles yesterday...I was out at Memorial Park. By the grace of God it was actually quite a bit cooler and couldy and breezy yesterday afternoon and WOW what a difference it made on my run. I knew all along somewhere in there that the heat was really affecting me but the bad runs were getting to be so discouraging that I just forget and get frustrated. Also, I know I usually expect too much of myself too quickly and get discouraged when I don't see what I feel is enough of an improvement. I'm impatient and this is a slow process...bad combination! I'd love to get together with some of the Houstonians and surrounding areas for a 5K...I'm not up to a 10K just yet, but am anxious to find out from my trainer when I should be ready for one!

 

[jenelope]

I love this quote from Arthur Ludd that I read on the Runner's World site: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can." I'm working on belly breathing and try to breathe through both nose and mouth, but that quote really hammered home the point that how the oxygen gets there is less important than getting enough oxygen in. I know that my lips and mouth get less dry when I breathe through my nose, but I'm prone to allergies and sometimes mouth breathing is more efficient.

As for chocolate, I eat a 10 gram piece of Lindt dark chocolate with chili almost every day. I plan it into my calorie intake for the day and it makes a nice way to cap off a dinner mostly made up of vegetables and lean protein. Planned indulgence is one of the key elements to sticking with my diet. One 10 gram square is one quarter of the serving size listed on the package and about half what the Swedish study recommends for every other day. So, rather than having one serving every other day, I have a half a serving every day. I tend to treat alcoholic beverages the same way. If it fits into my calorie limits without eliminating foods that make up my "required elements," I allow it. But getting the right amounts of fruits and vegetables, whole grains, lean protein and healthy fats has to come first. The weight is coming off more slowly than it would be if I was stricter with myself, but I have lost an average of a pound a week since mid-January and have had no loss of motivation to continue. The best diet is the one you can follow.

 

[cantwaitvaca09]

Moline Where are you?[/QUOTE

A little south of Joliet (15 mins from Rt 66 Race Track.

 

[cantwaitvaca09]

Moline Where are you?

we are about 2 hours apart.

 

[need_a_Disney_fix]

we are about 2 hours apart.

Exactly! We moved here 2 years ago to cut our commute way down as DH and I work at the same office. I will ALWAYS be an Iowa girl!!!

 

[cantwaitvaca09]

RICE
Rest, Ice, Compress, Elevate

I suggest an NSAID like ibuprofen to help relieve pain and inflammation.

You may need to skip Saturday if you have not improved - no, it will not loosen up if you just go out for a few moments to see how it feels.

I would do your weight work but be aware of pain/tightness in the x-training. Caveate that....no leg work.

If not better Monday get in with a doc.

Hopefully you are just suffering from a tweak and not an overuse issue.

Heal up

Thank You.

I did ice it last night. Still tight. But for the 4 miles tomorrow, could I walk it on the treadmill?

I am over weight, by 30lbs. So I know that adds to the pressure on my knee.
I just don't want to side line my training. I want to finish the 1/2 more than I can describe in words.

 

[Cotillard]

The first rule for breathing is to make sure the upper body is relaxed. Carry yourself from your core head up, shoulders back and relaxed, hands un-clinched, chest up and face relaxed. You should be breathing from the diaphragm, not the chest. A cleansing deep breath every so often will assure this. If you need a cue try breathing in for 2 steps and exhaling for 2 steps; again deep belly breaths.

THANK YOU!

Been off for a few days & came back to 10 more page!Wow! You guys are all so inspiring!
I am coming in on Friday with a group of women form my town - we all have kids in school together. They are all so inspiring. Two of them did the Half Marathon this past January at WDW. One is hoping to do the race in her wheelchair. Another one ran her first marathon last month in San Francisco.
We are staying at Kidani Village at Animal Kingdom - I own DVC so it was cheaper for me to use my points. We are leaving on the Tuesday becaue the airfare was cheaper to leave then!
We walk/run almost every day- we all vary when our rest days are.
I am starting to get so pumped listening to everyone!

Some thoughts though on what everyone uses for nutrition? I am not a snack person but I know I am going to need something to nibble on while running - what can anyone suggest? I am allergic to dairy so it had to be dairy-free.
Thanks!

Arriving for the marathon on Tuesday? Lucky you

cantwaitvaca09 - I hope your knee feels better today

 

[Benducci]

Anyone else from New Jersey going?

 

[roomthreeseventeen]

Anyone else from New Jersey going?

I'm originally Jersey, does that count?

 

[cewait]

Thank You.

I did ice it last night. Still tight. But for the 4 miles tomorrow, could I walk it on the treadmill?

I am over weight, by 30lbs. So I know that adds to the pressure on my knee.
I just don't want to side line my training. I want to finish the 1/2 more than I can describe in words.

Without having a doctor look at you and it still tender I would not recommend pushing through a possible injury. Would I do it? Can't say for sure but probably not. The benefit of the treadmill would be that you could scrap the walk after 5 minutes and not need to get back to the start. The downside is that you could create additional issues with a compormised stride.

One of the toughest things for me to relay to new runners is that recovery - both from a long run and an injury - is just as important as the run. It is far more important to not push through an injury than to stay on schedule. You can run an event under trained but not overly injured.

The weight could be an issue. That is an additional 150 pounds force absorbed through the leg at each foot fall. One of the higher likelihoods here is runner's knee wher you have created an overuse injury due to a muscle imbalance. It can hurt like the dickens but is not life threatening. It can be easily fixed if minor. I would consider the doc route if this does not clear up in a week.

 

[Rupert B Puppenstein]

Major Right Knee Pain

I did 3 miles on Monday with my run club on sidewalks. Then yesterday my knee felt tight. By the end of the day it went from tight to pain. I can walk. But I can not do stairs. It feels like its pulling.

I did not do any workout yesterday and today is to be crosstrain/weights
and 4 miles on Saturday.

How to I stop the pain?

This Sucks

I would see a sports medicine doctor if I were you...or an orthopedic one. That doesn't sound a bit normal to me. Don't worry about stopping your training for now...just get it checked out. If worse comes to worse, you can always walk the half. There is no shame in doing that! Sending good thoughts your way! I just know too many people with knee issues that waited too long and a small problem got a lot bigger. So, please get it checked out.

 

[cantwaitvaca09]

Without having a doctor look at you and it still tender I would not recommend pushing through a possible injury. Would I do it? Can't say for sure but probably not. The benefit of the treadmill would be that you could scrap the walk after 5 minutes and not need to get back to the start. The downside is that you could create additional issues with a compormised stride.

One of the toughest things for me to relay to new runners is that recovery - both from a long run and an injury - is just as important as the run. It is far more important to not push through an injury than to stay on schedule. You can run an event under trained but not overly injured.

The weight could be an issue. That is an additional 150 pounds force absorbed through the leg at each foot fall. One of the higher likelihoods here is runner's knee wher you have created an overuse injury due to a muscle imbalance. It can hurt like the dickens but is not life threatening. It can be easily fixed if minor. I would consider the doc route if this does not clear up in a week.

Thank you so much.
(I can do the stairs with a basket of laundry without crying now!)
But I can still feel it.
I am taking today as a rest, maybe just dumbells & pushups.
And just see how tomorrow is.

 

[cantwaitvaca09]

I would see a sports medicine doctor if I were you...or an orthopedic one. That doesn't sound a bit normal to me. Don't worry about stopping your training for now...just get it checked out. If worse comes to worse, you can always walk the half. There is no shame in doing that! Sending good thoughts your way! I just know too many people with knee issues that waited too long and a small problem got a lot bigger. So, please get it checked out.

Thank you, I am going to chill out of a few days and see how it is,
You are right, I would rather walk the half that not start at all. And if I have to walk to the finish... AS LONG AS I FINISH

 

[dumbo_buddy]

Anyone else from New Jersey going?

close! i'm in the bronx. where in jersey are you?

 

[Rupert B Puppenstein]

Thank you, I am going to chill out of a few days and see how it is,
You are right, I would rather walk the half that not start at all. And if I have to walk to the finish... AS LONG AS I FINISH

There will be plenty of us to help you finish! I had a scare literally the day I was to drive down to WDW this year for the Princess. The night before I was on the treadmill and got off and suddenly felt this snap - not excruciating but alarming and all of a sudden got a numb feeling in my knee. I saw a doctor the next day (it was too late to see anyone other than the very busy ER) and found out it was a pinched nerve in my knee/thigh area and he gave me the okay to run anyway. Even six months later, I still have numbness but it is good to know that it wasn't more serious right away...but I know that I can walk each mile in 15 minutes so that is my backup regardless! I always have to have a Plan B for everything and running a half marathon isn't any different!

 

[cantwaitvaca09]

There will be plenty of us to help you finish! I had a scare literally the day I was to drive down to WDW this year for the Princess. The night before I was on the treadmill and got off and suddenly felt this snap - not excruciating but alarming and all of a sudden got a numb feeling in my knee. I saw a doctor the next day (it was too late to see anyone other than the very busy ER) and found out it was a pinched nerve in my knee/thigh area and he gave me the okay to run anyway. Even six months later, I still have numbness but it is good to know that it wasn't more serious right away...but I know that I can walk each mile in 15 minutes so that is my backup regardless! I always have to have a Plan B for everything and running a half marathon isn't any different!

OMG, your knee snapped right before you were to drive to WDW. I am so happy to hear it was nothing to bad. I would of freaked.

I may start to train to walk with the 15min's I am going to give it a week to see how it goes.

 

[TiffJ]

My mom & I have decided to do the Princess 1/2 in February. We are so excited. One look at the tiara medal & I was sold! She wanted to do another endurance event with me before she turns 70 (which is in March 2011) 5 years ago we decided to get off our butts & do the Disney 1/2 in January 2006. We were addicted to the bling. So we also did the Minnie Marathon & DL 1/2 that year & the WDW 1/2 again in 2007. Well then, as they say, life got in the way......

I was very involved with the WISH group then & did meets at each & every event. I know what a wonderful source of support & inspiration this group it. I can't wait to get to know you all better & meet you in January.

I am starting back at ground zero with training. I did the MFM & it worked great.

Just wanted to pop my head in, introduce myself & say hi. Happy training everyone!

 

[dumbo_buddy]

hi and welcome, tiffj!

i ran 4 miles today in 50 minutes. not bad i guess. definitely was exhausted afterwards. i took a water bottle with me and stashed it in the grass along the route (i had 4 laps to do). after the run i grabbed the water and chugged. EWW! i had ants in my mouth!! gross!

after the run we went to the bronx zoo and i ate a ton of crap. nice, nancy, nice.