DFW Running Club!!

poorbabe

Morning everyone. Thought I'd pop in for a little while even though I'm supposed to be busy working :shhh:

Doing a 7 mile easy run at lunchtime. Should take me 80 mins, according to my schedule but I'll speed it up a little as I don't want to stay too late making up the time at work

Has anyone found that they sniffle a lot more since they started training for whatever race they are targetting? I'm an allergy/i.e asthma sufferer and I've noticed since I started my marathon training my allergy has worsened. I mean, my nose always drips when I'm running - wouldn't be me if it didn't :rolleyes:, but once I stop I sneeze quite a lot and if there was a cool breeze as well it's more than likely that I feel as if I'm coming down with a cold :cool:

Having had a chat with my doctor a few times about this during the year, I'm now trying the following: a daily antihistamine and two shots of nasal inhaler in the mornings followed by the final two shots soon after a run. I only use the asthma inhaler for hard sessions like speed/hills and club races. Easy and long distance runs are fine as I do those at slower paces so my breathing isn't too difficult.

I'm hoping this will settle down once I've done my marathon in December so I can at least drop the antihistamine, but I think the inhalers will be needed during the winter season.

becky_rtw

Hi Poorbabe,

Hope the lunch run goes well! 80 mins is a good time for 7 miles!!

Which marathon are you doing in Dec? Sorry you may have said but I missed it...

I get a sniffle as well when running but not afterwards, maybe some of the other asthama sufferers have some tips for you.

RichOneday_2

sallyx wrote: »

Thanks Rich, actually now I am back home I feel great and much more on a buzz than normal!
Oh I know I meant to ask you the other day. Can you give us some wise words on stretching before and after running?

Not wise words, no, I don't know any!

But I can tell you that a full stretching routine is essential for the major muscle groups. Once you do a proper stretching routine and can feel the 'before and after' difference you will not want to run without proper stretching again!

As a general principle, a muscle will allow a certain degree of elasticity. However, this is limited while at rest, and a sudden over-extension can easily causes tears.

A muscle needs to be slowly stretched to its maximum extension (but not to the point of straining) and then held. It should feel tight and continue to feel tight until around the 40-45 secs mark. At this point the muscle, in effect, gives in and then allows a much greater degree of elasticity.

The range of exercises which should be followed as a minimum are:
1. Pulling each knee up to the chest and holding.
2. Pulling the ankle right up and into the buttock area and holding.
3. 'Pushing the wall down' - one leg straight and the other bent and then switching after feeling the muscle relax.
4. Touching the toes and holding.
5. Backward lean with hands supporting lower back and hold.
6. Sidewards lean and hold.

Then a series of rotation exercices:
1. Hips - 'Hoola Hooping' Very small circles to start then increasing. Both directions.
2. Ankle rotations - both directions.
3. Neck rotations - both ways.
4. Trunk rotations - both ways.
5. 'Helicopter' arm rotations - both ways.

And once you've done all that you can go for a run!

Becky may be better able to advise with her gymnastic background.

becky_rtw

RichOneday wrote: »

Becky may be better able to advise with her gymnastic background.

:rotfl::rotfl::rotfl:

I'm rubbish at stretching - I just do my old gym routine which is probably totally useless for running:rolleyes:

I always make sure do a hamstring one where by I put one leg in front of the other and bend the back knee, keep the front leg straight and lift up the toes (gosh please be careful thats a rubbish description) and afterwards do a slow roll out of the back from touching toes to standing, but otehrwise pretty much what he said. I also do my feet as I tend to get very deep seated cramp in the arched bit on longer runs, but I tend to do them after a bath just roll the foot over the toes and around the ankle joint.

Um is that as clear as mud :rotfl:

notapenny_2

Bit later than usual - been reading the 'preparing for winter thread'! Starting to get that after run 'high' now oh dear please dont let me become an addict!! The lovely greyhound walkers said I was staring to look better this morning................not quite sure what they meant by that!!! Can't believe I've achieved 3 mornings running of approx 1 mile distance each - when I started just over 2 weeks ago I could hardly run 30 strides!!!

Rich stretching exercises - has no-one noticed 'touch your toes and hold'? or is is just me that hasn't done that for years..........?!!!:eek: Mind you as I've discovered anythings possible!

Sally and HWGA I cant function if i'm not in bed by 9.00pm!!

Poodlecrazy

Morning all! :j

Well week is going pretty much to plan, spent a couple of hours dancing last night and did a spin and training session with kettleballs and all sorts of wierd stuff after. Apparently really good for core strength, but at the moment I'm just walking like a penguin so not so sure!!:rotfl: Went swimming the night before as well, find it really hard work due to my less than perfect style, but all good training I guess.

Well done to everyone for remaining motivated on their runs. Awful weather does nothing to encourage me:o .

I still haven't heard from teh LM peeps yet, but it is early days.

I am currently on a weight loss mission and as I have no 'big' races planned for a while am going to try to stick to long steady runs simply to burn the weight off. Also minimal carbs which means I am really hungry. Ah well :rolleyes: it'll be worth it in the end I'm sure.

I'm sure I read somewhere that simply losing a few KG will make you faster a good few minutes as well - am I right Steve or is that just wishfull thinking??

RichOneday_2

Poodlecrazy wrote: »

Morning all! :j

Well week is going pretty much to plan, spent a couple of hours dancing last night and did a spin and training session with kettleballs and all sorts of wierd stuff after. Apparently really good for core strength, but at the moment I'm just walking like a penguin so not so sure!!:rotfl: Went swimming the night before as well, find it really hard work due to my less than perfect style, but all good training I guess.

Well done to everyone for remaining motivated on their runs. Awful weather does nothing to encourage me:o .

I still haven't heard from teh LM peeps yet, but it is early days.

I am currently on a weight loss mission and as I have no 'big' races planned for a while am going to try to stick to long steady runs simply to burn the weight off. Also minimal carbs which means I am really hungry. Ah well :rolleyes: it'll be worth it in the end I'm sure.

I'm sure I read somewhere that simply losing a few KG will make you faster a good few minutes as well - am I right Steve or is that just wishfull thinking??

Absolutely right!

Look at it the other way - if someone piled a load of weight into a back pack and made you wear it, do you think you could run without it affecting your times?

Lose 10% of your weight and your times will automatically improve by just over 10% regardless of other training improvements.

becky_rtw

RichOneday wrote: »

Absolutely right!

Look at it the other way - if someone piled a load of weight into a back pack and made you wear it, do you think you could run without it affecting your times?

Lose 10% of your weight and your times will automatically improve by just over 10% regardless of other training improvements.

I find it so much harder to run when my rucksack is heavy...its one of the annoying things about running in the week on the way to work, but its good training for the weekend runs I suppose:o

Poodlecrazy

RichOneday wrote: »

Lose 10% of your weight and your times will automatically improve by just over 10% regardless of other training improvements.

Yey! :j :j

RIght well the grand plan over the next month is to drop from 66KG to 60KG which should held with the times, not to mention the fitting into Christmas dresses! By my calculations that would mean I would sail under my 25 min target for a 5K which I am due to do in December...

Idiophreak

Hmm...I don't really *do* stretching when I run...

I make a couple of half-arsed attempts at a couple of leg stretches while I'm waiting for the GPS to get signal, but then I just set off - always do the first half mile gently though to let things warm up (if that counts?)