Ultrachick
Morning Everyone! Good job at your race Joe! Start working the butt! If you have a strong butt, you can go far! Seriously! Specifically I think exercises that strengthen the glute medius are key. Clam shells, side leg lifts, single leg squats, lunges, walking sideways with a rubber tube/band around your ankles or standing on it wrapped around the arches of your feet so that when your finished the backside of your hips/outside edge of your butt, however you want to look at it, are burning! Strong glute medius also helps get rid of IT band issues.
Free advice from Coach and Strength Conditioning Specialist Kelly! I'm only throwing this plug in because I'm available for new coaching clients!
I'm doing OK. Got my taxes done-woohoo! The gov't is paying me back now! Training is going well. I broke my 5 week 20 mile min. long run streak by running 11 miles on Sat and only 12m on Sunday. My left heel is talking to me and i was tired from some late nights and early mornings. Spent some time with Jack to see if we can slowly start to work towards getting back together.
Off to start this weeks psych class homework-see if I can stay ahead of the ball this week....Cheers!
Kelly
Top 'O the World!
Hey Everybody!!!
Loads of reading to catch up...not a lot of writing time avail, up till today....taking advantage of the toddlers' playing comfortably in the 'not-so-muddy-anymore-backyard!" to chat a bit....
CONGRATULATIONS LESLIE & JOE!!! & Good Luck this wknd Ev!!
Excellent race & report Les! strangely enough, I can wrap my brain around doing 50 miles...maybe because I work some of these races & chat with what I perceive to be "real people" doing incredible things...some of these heroes are in their 60's & 70's, which maybe puts a bit of an ego spin on things....I just know that at this point in my life I don't really have adequate training time to see if I could do 50 miles & how long that might take!!!
I'm sorry your race didn't go exactly as hoped for, Joe! I think I can 2nd everyone else's input + focus on your opening quote....the right parts of your race are still very kewl!
Ev - there's lots of information online about trigger point therapy...& several locations have "kits" - I haven't researched them all....no time!?Sounds like Jim may have found a reasonable one. Application of heat & massage also helps to "diffuse" the TP. ... Also, a significant # of massage therapist have trigger point training - although, not all know how to correctly use it!
Been busy closing up the ski season around here....some days were crazy busy @ the spa, & some were a dead standstill! BUT! me & one of my spa buddies, who also runs, took advantage of the dead time & unusually warm weather to get a few runs in this week...Ahhh, Springtime in Colorado! Sunshine on the snow is brilliantly blinding! The river is running - & me beside it , in capris, tech T & sunglasses - the smells of the day fill my senses - new blooms - hyacinths & crocuses, restaurants smells & woodsmoke...folks dressed in shorts & flips on the same path as those in ski gear heading for the gondola! Now, personally, I thought it a bit warm for so much gear, especially on closing day!! ~So did many others! Costumes, or lack thereof.... covered the hills. I was down to lighter wgt snow pants, a bright green tech jacket, ball cap & sunglasses. It's very liberating riding in such lightweight gear! Conditions were just a tad on the faster side of mashed potatoes. puuurfekt Spring skiing/snowboarding conditions on the Mary Jane side of Winter Park one.
yesterday!! ~ felt just a bit too good not to play a little hard! Closing day also brings about one of the biggest parking lot parties of the year w/one BIG tailgate going on @ the bottom of the Challenger lift - complete with live band & bonfire going aaallll day! (+ copious amts of alcohol, of course!...) then, @ 4pm, as many as can make it up to the top of C lift, gather to close the season (we had a cpl hundred)...everyone who thinks to, carries beers, flasks & such with them for a toast, chairs arriving @ the top are bombarded with snowballs until the last chair arrives....some of the snowballers keep it up going back down the run...which was the most crowded that run was all day! ... on the crosstraining side of things, I got in 7or 8 good quality, longish runs & amazingly, my foot seems to feel better for it! Apparently that is some good quality calf work that I should've maybe been doing a bit more of this Winter. hmmpf! although ~ riding as hard as we do, most of the rest of my body felt a little achey this morning! sooo, did a little 5 miler w/Mairead to shake things loose & other than needing a good 2 day nap, I'm feeling pretty good just about now..... 6 wks out to the Bolder Boulder!
jfa
Hey busy bunch around here. Taxes and running .Strong butts. Spam and skiing on mashed potatoes.
Just looked at the final tally from Sat's race and turns out I did better than I thought. 4:09:09 which is four mins faster than Garmin (?) , and good for a 2 min PR! Yea baby! Out of 12 peeps running the full, I came in 5th.
My plan now is to hit the hills. Summer means more trails and I have a trail race in 2 weeks.This is not like the other trail race I ran. Some of this goes through parts where there are no trails. You can see it here. I'm only doing the half, should be fun.
Ev-sounds like you have a nice patient plan .Hope the temps stay down for you.
Jim- keeping fingers crossed for a good planting.Good running for you.
Kelly-thanks for the ideas, that's what I have in mind. Hit the leg machines at the gym today for a start.
Cindy- does this mean you have some free time now? Is "free time" even in your vocabulary?
Leslie- a little late but I like your new avatar.
Yea, Joe!!! Congrats on the PR!!!!!
I copied Kelly's butt strength exercises. Will start to include them in my own strength training regimine.
Did 30 min of stationary biking and 40 min of strength/core. Don't feel like I did a whole lot in the strength training category, so it's time to reassess. Kelly's exercises will help. And will they give me buns of steel??
My boss ran me crazy today getting ready for a couple of big meetings tomorrow. This case is a mess, as were the piles of paperwork we've both been ignoring for awhile. Oh well. Also spent 2 hours at the dentist with my mouth wide open while she prepped me for a crown. No dental insurance = expensive crown.
Off to do a couple of hours of transcription ~
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Leisure or free time, is a period of time spent out of work and essential domestic activity. It is also the period of recreational and discretionary time before or after compulsory activities such as eating and sleeping, going to work or running a business, attending school and doing homework, household chores, and day-to-day stress. The distinction between leisure and compulsory activities is loosely applied, i.e. people sometimes do work-oriented tasks for pleasure as well as for long-term utility.[1] Distinction may also arise between free time and leisure. For example, criticicism of consumer capitalism by the Situationist International maintains that free time is illusory and rarely free and instead, economic and social forces appropriate it from the individual and sell it back to him as a commodity in the form of leisure.[2] Leisure studies is the academic discipline concerned with the study and analysis of leisure.
uhhh, nope! stolen moments, but no "Free Time"
Queen of 3rd Place
Joe - a-HA - so you did get a PR! And with nasty wind and a troublesome hip, at that. I'll add to the others comments by saying massage has really helped me with this or that ache & pain, but it took awhile to find someone decent and it's not free like strength work or stretching, but I think it has it's own niche.
Leslie - spam Blech
Kelly - sounds like things are looking up for you with running and other life stuff!
Ev - countdown time...
Cindy - good times for closing day up there! Mammoth has announced they plan to keep the slopes open until July 4!
Hi to everyone else!
Started feeling more normal just in time for my trail run - OMG that was hard! I'm gimping around like I just ran a marathon! 1700 ft of climbing and 2200 ft of downhill in 11 mi - I need to do more of this! Oh, and the pizza was good, too. Somehow I can barely walk today, but could trot along for a 6 mi run.
http://connect.garmin.com/activity/30463965?sms_ss=gmail\nshared
Ex runner
flatland mountaineer
Woo Hoo Joe you did get yor pr after all !!
Kelly a refund thats cool!! nice running also!
Cindy from personal experience your skills are better than any tp kit.
Leslie you ultra runners gotta have buns of titanium, forget about steel . BTW I have a full mouth of crowns to replace the Billybob teeth I had before.
Arla you must be doing better to do that big trail run in. That elev gain/loss will get you every time. I did that backcountry ski course in Jan, I was more physically tired than any of my races.
Might get started planting tommorow, another America's dirtiest jobs day today cleaning out a 6000 gallon fertilizer tank. Thank goodness I figured out a way not to have to get inside it. Saturday Lynda and I cleaned our seed tender of 3 bushels of rotten sprouted smelly maggot infested seed wheat with pry bars, bare hands, air hoses, leaf blowers clump by rotten clump. Locked up the motor on our Polaris sportsman checking fields this month so traded it off for a 4 wheeler sit down RZR that Lynda picked up at the big town after she got her hair cut (used for work but fun stuff). She is taking dad to the drs tommorow. He has really come around with a little tough love and 1000 miles and 4 drs. My crazy well armed friend from a previous post is helping me tommorow. Some how I need to sneak in a little 2-3 miler recovery tommorow.
trip report for Ev, I am so bummed I let work get in the way and miss this one with my buds.
http://www.rmnpforums.com/forums/topic/19260-an-aimless-wander-led-by-grannyheart/page__pid__239706__st__15&#entry239706
laters jc
MTA local gal ran a 3:02 at Boston yesterday. 97 th overall woman. She is 27, well trained, dedicated and picked her parents well. Nice job Lauren.
The whole world said I shoulda used red but it looked good to Charlene in John Deere Green!!
Support Ethanol, drink the best, burn the rest.
Run for fun? What the hell kind of recreation is that? quote from Back to the Fut III
And there you go! Congrats on another one under the belt!
Ultra.....you deserve a rest from those 20s. Good luck to you.
Mtn.....sounds like a blast! And your description of sprintime in the Rockies....woodsmoke....one of my favorite smells and I love the sound of the word too. Reminds me of a lyrics from a James Taylor tune.
"Warm summer night on the copperline, slipped away past supper time. Woodsmoke and moonshine, down on Copperline."
Now Arla and Joe are doing trail runs. See what you've done Les?
Jim.....glad your dad is coming around. Maybe you and your friend can get in that run....tell him to leave the heat at home! Thanks for the link about RMNP. I need to be reminded of what I'm missing out on. I left a reply.
Nice trail race Arla. That looks like a beautiful place to run.
Great mountain pics too Jim.
While they are not the size of yours out west, here's a taste of what's up for me a couple of weekends from now:
Joe - Just a few rocks to climb over?
Arla - A 10-15 min soak in a cold tub of water will work wonders on those legs. Did you guys go up there above Fresno? I think I've told you this before, but we used to do camping vacations up there all the time, and my grandpa was stationed through PG&E at Wishon (sp?) Lake for a few years.
Jim - I was eating when I started reading about the maggots, etc. Thank goodness I wasn't eating rice! Re the crown - I don't mind the crown, just the cost associated with it since I don't have dental insurance. Ouch!
Ev - The Spam thing Shorty made wasn't bad. We had an appetizer pizza once that had brie, apricot jam, and salami. It . . . was . . . wuuuunderful. I'm sure that's where he got the idea of the Spam thing. I may enter this contest next year. I already have a few ideas bumping and around in my head.
Cindy - Thanks for the definition!
I got in 5 miles this a.m. in 48 min and some change. Yesterday I felt like my strength training was only so-so? Well, my butt and upper hamstrings are telling me something different today! If only my stomach muscles were groaning in the same manner.
Jim - incredible pics, and beautiful weather too, I know you're sorry you missed that one, especially if that included the dirty job day (that really does sound awful). Glad to hear your dad is coming along - that must be a weight off you, even if it was a tough road.
Ev - hope the time off is doing good things for your legs. It's always hard to figure out how much rest vs. gentle workouts you need, but someone around here said better to err on the side of too little.
Joe - are you kidding - you have gorgeous mountains and backcountry, I truly enjoyed my years exploring those areas (mostly on two wheels). Plus you get to run around without worrying about mountain lions - cats are so damn sneaky! BTW just got my Feelmax running shoes (the Osma), should be able to try 'em tomorrow. The previous pair was too small, I kept feeling like I was gonna lose another toenail.
Leslie - You probably know how to shop for trail shoes - any hints? There's not much in stores to actually try on. Yes we were just above Fresno, but much lower than Wishon - heck Wishon (I assume you mean the reservoir) is nearly 7000 ft, it's still deep under snow and they are having more right now!
Easy 5 dodging raindrops today.
Blew off my short recoveriy type runs since Sunday's LR as good weather and log work days lessened my motivation but probably helped heal some parts, so not a bad thing. We were planning of getting an early start planting today our first day but showers rolled in and JD tech and I worked till 9 pm on a puter glitch on my tractor. This morn we awoke to foggy very wet condtions so will have to wait for this to burn off to roll. Soooo no excuses not to get my butt out there today and got 5 in with a tempo portion.
Joe looks like some wicked terrain to race in. Just don't fall in those rocks, I am still fighting my broke finger and hyperextended thumb from my CA rock wreck.
Arla if you have narrow feet take a look at La Sportiva's (wide feet look elsewhere!). Some low to the ground minimalistic models if you choose.To me the sportivas are grippy and feel stable(but clutzes like me can still fall in them), about all I wear in the mtns but sure Leslie has some good ideas.
Hoping this fog burns off soon.
jc
Hey there 40's! Just a drive by posting here, but wanted to say hello and wish Ev well in his race this weekend!
Got work, friend and car issues this week, so not much time on my hands. Still getting out for the daily Katy romps though.
Later gang
...kin I do that too? ~ got 5 Mairead miles in before lunch...may yet need to get her knee MRI'd dammme!
Got the word just a bit ago that my BIL, who has been battling brain cancer, passed today....they're here in CO....phone calls & waiting going on now...