The Running Thread - 2016

[BuckeyeBama]

QOTD: Do you do any weight-training and, if you do, when? Do you weight-train on easy run days or strictly cross-training days? If you do it on running days, do you lift before or after your run?"

P90X 4 days/week - Mon, Tues, Thurs, Fri. My longest runs are on Saturday and Sunday, so no weights then. I have a double run on Wednesdays, so no weights then. As my mileage has ramped up, these have become maintenance sessions, so same intensity but fewer reps. Not trying to get bigger or stronger - just trying not to have my body wither away with all of the mileage that I am running. I am a very solid 185 pounds, but if I stopped doing P90X that would quickly drop to 160 pounds. I have no desire to be that small again.

 

[FFigawi]

QOTD: Do you do any weight-training and, if you do, when? Do you weight-train on easy run days or strictly cross-training days? If you do it on running days, do you lift before or after your run?"

Not right now. I did a fair bit of weight training leading up to my half-iron in April, but since then, it's been all swim, bike, and run. When I did lift weights, I would do so whenever my coach added them to the schedule. She would mix them into both swim and run days to avoid overloading any one particular muscle group all the the time.

 

[PrincessV]

ATTQOTD: I do an hour of body-weight-bearing yoga, Pilates, or circuit training with hand weights every week; not all on the same day - one per day, 2x per week. Those are non-running days - when I wasn't distance training, I doubled up and did ST, yoga or Pilates in the mornings, 1-2 mile runs in the evenings. I was in the best shape of my life back then! I was also a decade younger, so...

 

[The Expert]

ATTQOTD: I do a weight work out with a trainer once a week, usually on a non-run day. I've been doing it for 7 years now and it's amazing! His process is slow reps at a heavy weight for 60 seconds, slowly working up the time each week until I can do 120 seconds, then he ups the weight and goes back to 60. It fatigues the muscles without building bulk, and has been amazing for my metabolism.

 

[Chaitali]

I take body pump classes at the gym on non-run days. Generally 2 times per week. Sometimes it just ends up being once per week if I can't get to the gym twice and then the second workout ends up being some sort of weight training at home.

 

[Miranda]

I got really far behind on the thread. A few questions of the day that I can remember...

Training Plan - I am currently following the Higdon HM3 plan for my fall HMs. I have been struggling with it for the past week or so and have skipped a few runs (but not the long ones).

Running Store - Nearest one is about 10 miles/15 minutes-ish away called Runner's Alley. They are a local chain (3 locations) but they were recently (within the past year I think?) bought by Marathon Sports, although the branding has not changed.

Fuel - I use gels, primarily Huma brand. I have also used Honey Stinger and Untapped (maple syrup). I also use Nuun tablets in my water bottle during hot weather (cherry limeade flavor with caffeine).


My race this past weekend (8K) did not go well. I was shooting for sub 1 hour. Last year I ran this race in 58:42 and earlier this spring I ran a 57:42 in a different 5M/8K race. My training this year has been all over the place, though. Up until the last week or so, I had been very consistent with my current training plan that started the first week of August, but then I completely fell off the rails last week. I did my 8 mile run on Labor Day weekend. It wasn't pretty but it got done. But then spin was canceled on Monday for the holiday, and yada yada yada, I didn't end up doing anything (other than walking) all week. So, on Saturday I was really ready to go but my body was just all out of sorts. I could tell it was going to be a struggle fest like a quarter mile in. It was really humid and I was really hot, even though I didn't expect to be. It was a 5pm race, so just about the warmest part of the day, but the temps were only in the 70's... but the humidity was pretty high. I went out too fast, I was breathing too hard, my HR was through the roof the entire race. Strava tells me I spent 75% of the race in Z4 and 23% in Z3, and gave me a suffer score of 221. Anyway, that all added up to a really disappointing 1:01:35, thanks to a ton of walking in the second half of the race.

I was feeling really fat (I've gained about 10 lbs or so over the past year) and sad and sorry for myself after that, but then this morning I had a pretty good 4 mile run that went really well and made me feel better about my running. Except that I screwed up the stats on it because I stopped for over 2 minutes trying to figure out where the alert noise was coming from in my phone, it was like the text message noise, but I had no texts, and I didn't know if someone was trying to text me and it was an emergency or something. I finally figured out it was a missing child alert coming from my local newspaper app, but by the time I was getting the phone out of my sparkleskirt, the banner across the top was already gone. Anyway, I forgot to pause my Garmin during that 2 minute debug session and that stop totally blew my rhythm and I took some extra walk breaks after I started back up. Thankfully I was almost done at that point, so it was just my last 3/4 of a mile that got screwed up.

 

[cavepig]

ATTQOTD - I do light hand weights 2-3 times a week including squats & lunges with them (think Bob Harper type exercises). I haven't been as good on the squats & lunges part as I have in the past.

 

[michigandergirl]

ATTQOTD: Strength training has been very sporadic for me in the past and currently is non-existent during marathon training. I do yoga a few times a week and that keeps my muscles strong & supple, but I realize I should be adding specific strength days to my regimen. I think that will be a goal for this winter when I don't have any goal races.

 

[Deffenm]

ATTQOTD: I do not yet but would like to. I have a hard enough time just getting my miles in right now.

 

[DVCFan1994]

QOTD: Do you do any weight-training and, if you do, when? Do you weight-train on easy run days or strictly cross-training days? If you do it on running days, do you lift before or after your run?"

ATTQOTD: I know I should but currently don't. I am struggling to just get my runs in at the moment.

Sorry for getting to todays QOTD a little late folks. Had some car issues this morning that have me running behind. Its just one of those days....

I love weight training. I did not do much over the summer because of my different schedule, but usually I do two light to medium workouts per week and one day I do a heavier weight strength class at the place where I have gone to physical therapy when injured. They individualize the workouts to each person, changing/modifying exercises based on his/her injury history and sport of choice. I get lots of dead lifts and rear lunges because I have lazy glutes and its a good rehab for the hamstring injury I had in June and few squats because I am already overly quad dominant. This class tends to be heavy weights, like suitcase carries at half your body weight or more. I have learned that I can only lift after running, not lift then run, and generally it is best if I don't lift on days between runs. After the heavy weight day, I usually only do an easy cross training or a total rest day.

The best stretch of running with the least injuries I've had started at this time last year up until Avengers IGC. Then I did a runners world core/hip/glute workout twice a week after runs and the strength class once each week. It really kept me healthy.

 

[Ariel484]

ATTQOTD: not right now. Yoga for me.

 

[roxymama]

ATTQOTD: I pick up 40 lbs frequently...until my daughter wants to be put back down. So put me in the "I should, but don't" camp.
This is going to sound terrible, but I got really big arm muscles in college from rowing and when they deflated...they stayed big but soft and its one of my insecurities. I've always worried about bulking up too much...but have been too lazy to look up or make the effort to try any lean muscle stuff. I know lifting could really help with the core.

Oh and I love yoga too...but haven't had much time to add it in. Maybe I will start yoga-ing this winter again once our (hubby & I) run schedule lightens.

 

[camaker]

QOTD: Do you do any weight-training and, if you do, when? Do you weight-train on easy run days or strictly cross-training days? If you do it on running days, do you lift before or after your run?"

None for me, either. I've got enough fitness time invested in my running right now. On days when I have free time I use it to get in rounds of disc golf or play Ultimate frisbee.

 

[Miranda]

ATTQOTD: I used to do BodyPump but it doesn't really fit into my schedule that well. I run on Tu/Th/Sa, spin/RPM on M/W, and then IN THEORY do yoga on some combo of Su/M/F. I don't run at the gym, so I can't double up Pump with the Tu/Th runs. I could double it up with the M/W RPM classes, there is a Pump class right before each, and maybe I will over the winter.

I had big grand plans to use yoga for strength this year. I used to do yoga at my gym, but the class times were abysmal and it is just annoying to get up there. It's a 7 mile trip with a lot of lights so it could easily take 15-20 min just to get there and then get all ready for class. So, in January I joined a private studio for more class time options and convenience. The studio has 3 locations and one of them is a 3 mile straight shot from my house in the town to the south. The town that has the state university in it. Which means the class times became severely reduced between May and just this week, and I was totally not expecting that. There were still a lot more classes than at the gym, but the main class I was going to was one of the ones canceled for the summer, and to be honest, I just didn't make the time to go to the others or to travel to one of the other locations (the main location is about 10 miles in the city to the south with an extremely poor parking situation), so I've been sitting on an unused yoga membership.

My Sunday class is BACK this week, though! I like to go to the Sunday 4pm class for beginners because the day after my long run I mainly just want to stretch and the later afternoon class is a nice way to wind down the weekend. Then I can make my way back to the Monday and/or Friday evening classes, too. Monday is another beginner class, Friday is a regular class with an instructor known to be a little tough. I'll probably skip his Friday classes until after fall race season is over.

 

[rteetz]

QOTD: Do you do any weight-training and, if you do, when? Do you weight-train on easy run days or strictly cross-training days? If you do it on running days, do you lift before or after your run?"

Yes I do weight train. I actually like lifting better than running and have been lifting since middle school when I started playing now football. Some times I'll lift on days I run and sometimes I will lift on rest days. It depends on my schedule.

 

[Waiting2goback]

Hello, I took a couple of weeks off from posting because I felt like I was dragging people down with my mood. I had my follow up doctor's appointment today and I am afraid my mood will not be improved.

I had my X-ray to make sure the bone is fully healed and it is not. I can still put weight on my foot now, so I can be done with my crutches. I have to wear my walking boot all the time though. I was hoping to be able to ride my bike (I bought a bike trainer) but I can't do that for another 2 weeks. I questioned why I can't even do that and she showed me the X-ray and where the bone was still not healed. So, I have to go back in another 4 weeks for another X-ray and if all goes well then I might be able to return to work in November. I can start PT, which I scheduled. I told her my whole foot hurts, as does my right knee. She said it is all normal. My knee hurts from carrying all my body weight for 7 weeks, it will be fine once I start walking. She said the pain, and swelling, in my left foot are normal. She told me I can except my left foot to hurt for at least 6 months and the swelling will last a year. She is just the nurse practitioner. I felt like saying, "Listen lady, you and the doctor better get on the same page because he told me 3-5 weeks and I'd be fine. He never told me any of this stuff. "

I have been doing P90X workouts, just the ones I can do with upper body for now. It is helping but I need some cardio for regain my sanity. This is dragging me down big time.

To answer the QOTD I never did weight/strength training before. I just ran and rode my bike. I have such a different perspective now that I am missing all of this so much. I started following some really fast runners on instagram for motivation and they ALL do serious strength training (These people are all BQ's and most run regular sub 3:00 marathons). It hit me, if my goal is to qualify for Boston I need to start taking this more seriously. So, I will be adding in consistent yoga, stretching, and strength training once I am cleared to do so. It will not only help me get to Boston but help reduce risk of injury. I can't do this again. I need to keep my body strong. I also need to lose this extra weight to have less wear and tear on my ankles. The NP told me we have no idea how your ankle will do once we can resume normal activity. Excellent, thanks for the encouraging news.

I have also been reading my heart rate training book I bought and there is TONS of info in there. I will be working on my Zone 2 training once I can get on that bike. When I can run freely, and pain free, I want to hit the ground running hard so me and my bike will be fast friends for the next 6 months.

 

[WhereInFlorida]

I am a very solid 185 pounds, but if I stopped doing P90X that would quickly drop to 160 pounds. I have no desire to be that small again.

This is the greatest weight loss plan ever, stop exercising 4 days/week and you can drop 25 lbs

 

[RunDisneyDad]

ATTQOTD: I do some lighter hand weights (higher reps, lower weight) and core work which is focused on helping with my running.

 

[BuckeyeBama]

This is the greatest weight loss plan ever, stop exercising 4 days/week and you can drop 25 lbs

Yeah, but if I lose 25 pounds of muscle it means that I have to eat less.

 

[BuckeyeBama]

Hello, I took a couple of weeks off from posting because I felt like I was dragging people down with my mood. I had my follow up doctor's appointment today and I am afraid my mood will not be improved.

I had my X-ray to make sure the bone is fully healed and it is not. I can still put weight on my foot now, so I can be done with my crutches. I have to wear my walking boot all the time though. I was hoping to be able to ride my bike (I bought a bike trainer) but I can't do that for another 2 weeks. I questioned why I can't even do that and she showed me the X-ray and where the bone was still not healed. So, I have to go back in another 4 weeks for another X-ray and if all goes well then I might be able to return to work in November. I can start PT, which I scheduled. I told her my whole foot hurts, as does my right knee. She said it is all normal. My knee hurts from carrying all my body weight for 7 weeks, it will be fine once I start walking. She said the pain, and swelling, in my left foot are normal. She told me I can except my left foot to hurt for at least 6 months and the swelling will last a year. She is just the nurse practitioner. I felt like saying, "Listen lady, you and the doctor better get on the same page because he told me 3-5 weeks and I'd be fine. He never told me any of this stuff. "

I have been doing P90X workouts, just the ones I can do with upper body for now. It is helping but I need some cardio for regain my sanity. This is dragging me down big time.

To answer the QOTD I never did weight/strength training before. I just ran and rode my bike. I have such a different perspective now that I am missing all of this so much. I started following some really fast runners on instagram for motivation and they ALL do serious strength training (These people are all BQ's and most run regular sub 3:00 marathons). It hit me, if my goal is to qualify for Boston I need to start taking this more seriously. So, I will be adding in consistent yoga, stretching, and strength training once I am cleared to do so. It will not only help me get to Boston but help reduce risk of injury. I can't do this again. I need to keep my body strong. I also need to lose this extra weight to have less wear and tear on my ankles. The NP told me we have no idea how your ankle will do once we can resume normal activity. Excellent, thanks for the encouraging news.

I have also been reading my heart rate training book I bought and there is TONS of info in there. I will be working on my Zone 2 training once I can get on that bike. When I can run freely, and pain free, I want to hit the ground running hard so me and my bike will be fast friends for the next 6 months.

Patience. My foot still aches me from time to time from my break last November, but I am running 50 miles per week. Don't let them get you down. You are strong. You will be just fine.