FAAHHHK. My left IT band is super serious that it suddenly doesn't want to be normal anymore. Super frustrated. Took the weekend off, rolled out the hip/leg a few times, felt fine - no longer hitting super painful tight spots. I'd planned to run 11 miles today before the snow hit, was not even remotely possible. I was fine until about 2 miles when started getting some warning twinges outside the left knee, and then boom, crippling pain and limping at 2.5. I would hate being injured a little bit less if I had some indication that this would happen before I'm 2+ miles from home. Channeled my frustration at being stuck so far from home in 17 degree weather into some low-7:00 pace intervals alternated with walking - faster pace felt much better than easy pace. Now it's majorly inflamed though, hurts to put weight on it.

 

PT appointment scheduled for 8 AM Saturday (my usual group run time   to start getting to the bottom of it. Looking up the touted Myrtl routine, foam rolling, and popping anti-inflammatories until then.

Yup... ITBS sucks... been there and done that.  Though I had to hobble back on a summer day so no freezing issues.

Keep in mind ITBS is caused by something - roll it work it out and then find out what the underlying issue is.  In my experience and my case it was linked to a weakness in the core.  Weak core or un-engaged core while running allows the hips to rock side to side. Rocking puts strain on the IT band, couple that with any unevenness in the surface or your stride and BAM something will give - often times the IT or knee.

Long term suggestion is to tighten your abs while you run. 'pull your navel to your spine' as my coach always reminds me.  It will engage your abs, stabilize your hips and help you to run more upright.

Here's a question for people who like to race 5k's. I will be doing my usual Tuesday intervals tomorrow, 5 days before a race. I have been doing them at ~5k pace, increasing repeat distance weekly. Last week I did 4x1200's, so this week I would ordinarily move it up to 3x1600's. Is that too tough a workout this close to a race?

 

I might end up blowing off the race anyway, they are forecasting temps in the single digits + some wind, which is just stupid. (Also chance of snow on Thursday.) I don't know how you dress for that and try to run fast at the same time.

Depends on what you want - unless it is a goal race I have started to train through everything.

Granted that is a large hurdle to mentally overcome.  ie: why race unless you can do your best.  I still have some mental issues with it.

As far as 1200s - all of my plans indicate a 4x1200 5 days prior to the goal race.  Pace is Daniels 'T' Threshold pace.  (page 53 in Daniels 3rd ed.)  ie: comfortably hard - should be able to hold it for 20-30 min in training.

And that ^ is for goal races.  Non-goal races I don't even think about it (much)

Regarding how do you dress?

It rarely *Rarely* gets that cold here. but when I ran in 20F with 20mph winds (gusts to 60) and wet nasty sleet. I was in racer back + shorts, sleeves gloves and beanie.

Likely in your conditions I would do the same.  however for warmup I would have a couple of longsleeve cotten shirts over which I would keep on until 1 min prior to race start.   I would freeze my ass off, maybe even ditch my beanie.  But I know I would be back in under 20 min to put on all my warm shit. (which I would asap hot and sweaty or not)

 

Thanks for the input. That was one of my thoughts anyway - cutting it back a bit. I am bitching about the conditions, but if I show up it will be with PR in mind.

It is all about the training.  I have been setting PRs lately during training...

I do have to admit though, I have a professional coach that is doing his best to beat sense into me.  (Racing sense)

It's snowing!!!! I cannot wait to hit the trails tomorrow morning, it's going to fun!

Hah - took the doggie out for a spin today.

7 miles at a 6:55-7:10  temps in the mid 60's bright sunshine - just gorgeous!

Took a couple of minute break at 3.5 miles and let her dash into/ through a pond. (shes a Lab/ ridgeback mix) and after she was rip raring to go.

I had to hold her back at a 5:40 pace for damn near half a mile before she finally settled back into the 7 min range.

Phew, I just went through the 5 pages of comments.

Easy 5 miles.

Now I'm gonna check what the weather predictions are for Seattle this coming weekend and next week, look on the Internet to see if there are nice running spots in that city, and see if my hotel is anywhere near those nice spots. Otherwise I'll have to hit the belt for the first time in my life. It would be about time I try that, but if there are nice running spots, I'll probably pass on the belt, again.

 

Hah - took the doggie out for a spin today.

 

7 miles at a 6:55-7:10  temps in the mid 60's bright sunshine - just gorgeous!

 

Took a couple of minute break at 3.5 miles and let her dash into/ through a pond. (shes a Lab/ ridgeback mix) and after she was rip raring to go.

 

I had to hold her back at a 5:40 pace for damn near half a mile before she finally settled back into the 7 min range.

Dang that is fast lol.

Jeez...if we ever FE in the future...I want you to walk at least 50 yards in front of me! 

OMG, LMAO!

 

OMG, LMAO!

Quoted for emphasis!

hope you're doing well Lilly!

hope you're doing well Lilly!