That should do the trick, just make sure you don't use too much. Then the tension will be to easy. Sprays work really well and are easy.

Thanks, Judson. Although making it too easy would be nice right now!
:-)

always stretching. I try to, and am better about it here than at school. Our gym has a nice loft specifically for stretching -- I took a nap there once :)

He's more flexible than a HS cheerleader.

Come on it's true...

we were all stretching in front of the fireplace at Brian's house, I think I remember Chris G. calling Steve "Gumbi".
Flexibility is a good thing!

Yes, I've tortured a few people from the club with my stretching routine (ex. - before Boston '04). The routine has changed with time as my injuries come and go and I concentrate on different body parts. I like to keep flexible and stretch at least once and often twice a day. The verdict is not out yet, whether stretching prevents injuries (which I've had plenty) especially for running. Although you don't need a lot of flexibility to run fast, I like my flexibility in my day-to-day life, too. Yoga really helped when I first started a routine of stretching. I'd recommend taking a few classes to a least get a few ideas to build a routine. Finally, instead of being a couch potato at night when chilling-out in front of the TV before bed, I get out my yoga mat and styrofoam blocks and give my body a good stretchin'.

Keep running!

I have a huge purple elasticky band, probably 4in X 3ft, that I loooove. Those big fitballs are good for stretching out your back (and for bounching on!)

5 inches of snow covering my car when I got out of the pool this morning, slippery roads driving from there to the gym, freezing rain now. Lucky.

I know my reaction to days off is probably a little extreme (I remember my mom telling me once that I am too emotionally dependent on running/swimming for my own good) but does everyone else get even a little antsy too, or do you guys actually enjoy days off?

When I take a day off usually the family stays out of my way. I know when I'm tapering the same thing happens. As far as I can figure, it's just like going through withdrawal from some drugs. Lock yourself in a room. After a couple of weeks it goes away, but there still is a craving.

When I'm 40 years old and cannot run anymore because my knees will be shit, they will have to lock me up.....

that 40 is old, were you?

I like my rest days. I need my rest days. I can relax and enjoy them, knowing I will be back at it tomorrow. Plus, I have a massage scheduled for tonight.

I had one scheduled for today too, but the nasty weather has cancelled it for me :(

I was simply saying that when I'm 40 I will be a cripple. My great grandmother lived over 100 years old and looked great even then. So no 40 isn't old, but 100 mile weeks for another decade and I will be crippled. But it's ok, you all can run around Eagle lake with me and my electric Wheelchair. Plus I've got ice baths that have to add on another year.

Just think me sitting in a wheelchair going through running withdrawal...

I thought about at least taking a cold shower after my madness this morning.

and then

I took a nice, hot, long shower, followed by a few minutes in the sauna.

It felt better than an ice bath, at least.

We have plenty of grass here, considering it's a city. Today was a nice run through golf courses and parks and on the lake path. We realized we were going to be late for a team meeting so we didn't get to do the intended 12, probably about 11.5. Our coach lets us pretty much dictate our own mileage as long as we follow his general layout of recovery day, easy day, or what have you. Afterwards I did abs and lifting. After that I took a nice long ice bath, 15 minutes or so in 40 degree water. There were water jets in it too that I didn't know about when I used the ice bath thingy before. After the ice bath I took a long hot shower. Both felt good in their own way, one for my achey legs and one just because it was warm.

your slippers! Very cute.

Like Amy, I schedule a massage for one of my rest days each month.

Sometimes I don't take a full rest on my rest day. I may still go for a walk with the dogs or go ice skating or do some yoga. But if I do some kind of exercise on a rest day it is always of very low intensity.

is a good way to describe it.

I always feel very tired on rest days -- despite the chemical energy they use, running and swimming are psychological energy for me. I can go go go all day but when I stop, it feels like I just crash. Rest days are more exhausting to me than long workouts are!

but these days I'm finding a regrettable ability in that area. Like today, I'm much too OK with not working out.

I find that good training begets good training, down time encourages more down time. Inertia I guess. Since this is planned down time I know I shouldn't be alarmed, but I always have a nagging doubt that I'll ever be able to really get going again. Maybe that doubt is healthy, but it can be annoying.

I'll send you a little obsessive-(compulsivity) and we'll both be where we should be!

We all are a little crazy.

I try to work out almost every day. However, even my rest days I work in something, like ab work, light arm dumb-bell, physical therapy exercises or of course, stretching. When I do take an occasional true rest day, I try to focus on a project ... such as work on the house, in the garden or some other project. If I let myself, I would be grumpy, but I try to redirect my energy. Example - The Saturday before Boston last year, I cleaned my car and changed its oil (a rare event).

Keep running!

As long as you are aware that you'll be going through a grumpy period, then you can prepare for it, especially while tapering. But when injury strikes, what then. Have a plan of action. No one wants to get injuried, but make up a plan and set it aside just in case it happens.

My plan of action is simple.

1. Find what the injury is.
2. Find out how it was caused. (shoes, weak muscle, over training)
3. Find out how to fix the problem(new shoes, strengthen muscle)
4. What can be done until problem is fixed(X-training, rest,ice, heat)
5. What can be done to prevent the injury from happening again.
6. finally, not to whine to others(too much) since it's simply negative energy and gives off bad vibes. I got injuried, I was stupid and overlooked something, I need to be positive and olve the problem.

Simple.

Everyday we run, bike, swim, whatever and beat our bodies up and then when they break, we get mad. But understanding why they break is key, get mad later.

I'm sorry :(

...you should know is that he doesn't imply. If he thought you were whining, he'd flat out tell you. What he listed above is no more and no less than the conversation he has with himself -- more regularly than anyone might imagine.

I feel better now :)

I was simply implying that I do my share of whining and I know being negative while everyone else is trying to be positive is not helpfull. So I try to be as positive as I can.

So today we've learned two things. That I will be a cripple by age 40, which isn't old, and that I am a whiner, but try to be positive.

I know a few people who never take rest days. Not me! My bones need a little break, usually one day a week. But I can't honestly say I enjoy my days off, and admit to feeling the same restlessness and crankiness that some of you describe. The worst thing is coming here to the website on a non-running day and reading all about what everyone else is doing. Now that's torture!

I'm still glowing from the swim and forgot about the rest of my little 'triathlon' today. 30 min spin (got to the gym late due to icy roads), 50 min 'lliptical, and 30 min lifting and abs.

Half of today, all of tomorrow, and then I can RUN

I agree with Don. If someone (with the rare exception) is not running when you are 40+, it is due to a lack of motivation rather a physical inability to do so.

Granted it may not be at the same intensity and definately not with the same ability as a 20 y/o.

Kevin

I see women in their 50's, 60's and 70's who are running who didn't participate in any sports until later in life. They are just discovering their "atletic selves" so they are infinitely better than they were in their 20's. Our own Sub3ChrisG just keeps getting faster in her 40s than at any other point in her life. To be a life long runner it's important to treat your body with respect (or ice baths) and to have multiple goals and measures of success. A new PR year after year isn't attainable but there are millions of other private victories and achievements runners enjoy every day at every age. Personally, I don't have a shot at first in my age group until I'm in my 50s or 60s so I am aiming for longevity.

That is my strategy as well! I figure that if I keep healthy I'll get to the podium on a regular basis when I'm in my 80's !! For now I'm completely happy with being healthy enough to do what I love to do and with my personal cycling and running goals.

I am the same age as Joan Benoit Samuelson. However, my ego can handle placing second to her when I'm 75.

Seems like a sound strategy. In fact, it worked for me in the past. I got first in age group in 10 mile race a couple of years ago in Orrington because I was the only one in my age and gender! Don't know where you ladies were, but thanks. I got a cool piece of granite for my award.

there are very few 18 year olds who run marathons :)
Swimming on the other hand, is highly competitive for 18-22 yr olds, as that is when most female swimmers peak. Darra Torres and a few other women are exceptions to the rule.

In 2004 I won my age group for the Breakaway 5K in Old Orchard Beach. It was a steady downpour for the whole morning that year. This year, great weather and a bunch of fast women (not floozies just fast)showed up to run in the sunshine. The winner's time was 2-3 min. faster than my best effort but I still have my green fake marble scary shark plack (or placque, what's on your teeth?) from my monsoon run.

I would definitely run in a monsoon for the chance to win a green fake marble scary shark! Can you post a picture?

As soon as my India wandering daughter returns with her digital camera. I will get it on here. Aesthetically, it's so bad it's good, somewhere beyond hideous, lies truely inspired.

I used to take a day off every week. Last June I started running every day and my times have since come down dramatically. I beat my high school 5k cross PR by 38 seconds in the first 5k of an 8k. Granted this was concurrent with a significant increase in weekly mileage and also under the program of a new coach, but running every day is a part of that program unless you feel like taking time off after a season is over.

...but I'm definitely a six-day-a-week guy. I don't look forward to rest days but I definitely use them and don't feel bad resting, although I do notice that the runs the day after a rest day are harder until I'm well warmed up.

I think that after going through years of injuries, I'm just superstitious about maintaining any habits that have served me through relatively long training intervals without damage.

On the other hand, more miles will make you faster and it's hard to argue with the success and longevity that Steve Reed's had -- I'm guessing he was the guy in the newspaper article that DT mentions.

I get about one day off every 6 weeks or so. But I do get one easy day a week. Monday's are my easy day when I just run one run and run it easy. That's enough rest if I do it right to recharge my system for another week.

And personally I don't like weeks. It limits you too much. I like cycles of at least 10 days, and some up to 20 days. That way everything you need to do can fit into those time spans.

it was not Steve Reed.The runner I was referring to was not a local guy.Buff Manila wrote the article.Was around a year ago.Steve Reed is very impressive though.That is where I aspire to be in this sport when I'm in my late 50's. Dave T.

I'm more of a 6 day a week guy. Through the season I benefited when I was doing 6 days as opposed to 7 (although, not completely off from anything...i would still be active somehow) Unfortunately, I raced too much this summer thus always needing that off day. Constantly setting PR's is addictive and i even had a spell where I ran 3 races in 6 days during the middle of this last summer. I did well, but I think the long-term effect was a burn-out at the end of my XC season this fall.

Dr. Steve Reed is something else, nicest man you'll ever meet as well as a physical marvel.

10 with some lap swimming after...I lost count...but i swam for a good 45-50 minutes. And then of course...a good nap.

Photos from Disney are finally up on my image gallery I believe.

-Chris

physical marvel is right on.I paced Steve Reed at a 5K in Exeter,NH this past fall knowing as long as I was near him I would have a decent time and it did indeed pan out. Dave T.

...See more in Chris's image gallery

Isn't it interesting how training varies based on individual needs.In fact in my three years racing that has been the biggest obstacle creating or attempting to create the practice routine that extracts the most out of my ability.Like everyone I keep experimenting. Dave T.

Hip fractures are damn near the worst injury you can get. But you've been running for a few decades and am sure you'll keep going.

Judson said you had the same injury as what I'm getting over. After running 3 marathons on the injury and a couple rounds of physical therapy, I realized the only way to get rid of the injury was to stop running (brain surgeon deduction). So, after Boston I didn't run at all (except once a week 1-2 miles on the treadmill to assess how much pain I was in). A good and only measure to determine whether you are getting better.

Fortunately, I'm a member of a gym at work that gives me cross training opportunities -- elliptical trainers, recumberant cyclers, rowing machines and stair machines. All these didn't seem to irritate my injury. I was able to maintain my aerobic level of conditioning by doing 45 min. of aerobic 5 days a week and then an hour to an hour & 1/2 once a week. I was trying to mimic an easy marathon training program of aerobic effort. I used about 8 min. of hard aerobic as an equivalent to 1 mile of running. To keep things interesting I used the same ellipitcal machine and the same workout (20 min.) and recorded the calories I burned. I would try to PR my calories burned on each hard workout day.

Even now (1 year and 4 months from initial pain) I'm careful and after a long run I can feel the injury area. I try to limit my speed and effort. I've also taken up JC's ice bath theory which really seems to work.

Good luck and there is light at the end of the tunnel.

Keep running (or it's mile equivalent)!

elliptical minutes, Judson took so long in posting you got in before I could put in my time. Did some core work and stretching too.

Sorry, miss Autumn