I have been trying out my various run pullovers to see what works for me. The temp was about 53F when I left the house and it was partially sunny. Once again, I was too hot but the circle mesh side and under arm panels are very helpful at helping me keep cool. I've come to a couple of conclusions: black tops are bad when the sun is out, black tops are kind of boring when it comes to pumping you up for a workout (but good for street wear), I love a front zipper to help control cooling, I really need to buy more Swiftly LS or find an older Team Spirit or Run: Silver Bullet LS type tops for mid-50s weather.
The C25K Week 3 workout is 5 min walking warmup followed by 90 sec run, 90 sec walk, 3 minute run, 3 minute walk which is supposed to repeated twice. When I first did this workout on Thursday I was really dying during the three minute run portion but by end of the second interval I felt good enough to tack on two more intervals. I made the mistake of running down and then back up a hill for the last one. That bothered my ITB a bit which I then made much worse by going to spin class on Friday. Spin class usually involves a lot of out of the saddle transitions which really bothers my ITB and I ended up sitting for the last third of the class. I've been babying my ITB for the last two days. I got a foam roller which really helps and today I felt pretty good for my Day 2 workout. Running three minutes was much easier. I ended up doing five intervals in all and running for five minutes during the last long run. I made several changes for this run. I took smaller steps (that was part of my problem on Thursday). I tried to stay on as flat a road as I could - I live in the hills so finding flat areas is challenging. I also tried to run on asphalt only and I made sure to roll and stretch as soon as I got home. I hope my ITB doesn't flare up. It doesn't bug me at all when I run but starts to bother me a few hours afterwards. I truly believe spin is what sent it off the deep end last week. My other favorite teacher teaches tomorrow but I will probably skip class or go before class and do a seated, low resistance workout on my own. I'll see how I feel in the morning. I have to say I was expecting the worst before my run this morning and I was very surprised at how good my knees/legs felt and that I wasn't dying during the longer run portions like the last time.
6 comments:
Love your looks of the day! I have been running off and on over the past 14 years and have found a few guidelines to follow. I live in Texas, so I get plenty of hot and plenty of cold! If it is 50 or above I always wear shorts or above calf crops with a crb and half zip pullover. Within the first few minutes I am warm enough and can always just wear the tank if need be. If it is 49 or below I wear crops with a long sleeve top, low 40's and I add gloves. For the 30's I wear inspire crops or tights, long sleeve top and pullover. I add gloves and ear warmers. I have the LS swiftly, turn around, run free pullover and several running jackets from lulu, but I do find their tops keep me very warm. I still grab my target or Nike half zips when I know the extra lulu warmth won't be necessary. Hope that helps and good luck with your training!
I have the black energy pullover, hands down my favourite Lululemon piece of all time. I have the white one too.
The LS Swiftly is a good run top. You can put a CRB under it so you can have a cooler "layer" underneath.
I run at night so I need those pullovers. Warmer nights I wear a short sleeve Swiftly underneath and cooler nights the LS Swiftly.
I hope the IT band gets better. Running is really difficult when you first start. It will get better.
Do you have any trail surfaces you can run on? Dirt, crusher fines? Getting off any kind of pavement will really help. (I am the ITB advice-giver from the other post...I can't help it, I've been there!) Making your strides shorter and quicker is a GOOD call. Cross training is essential, but perhaps change up from spin class if it is a known trigger. You have mentioned that you haven't been much of a yogi in the past, but now may be a great time to join a yoga basics class. Or search for a "Yoga for Runners" or "Yoga for Athletes" class. All will help with the stretching and building muscle around those joints.
I agree, dress to be cold at the start of your run.
As for the ITB, make the foam roller your best friend.
Good luck with your running...
Another piece of unsolicited advice (feel free to ignore) - you will decrease your chances of injury if you follow the plan and don't run extra because you feel good. You should end your workouts feeling good and like you have more in the tank. By tacking on extra intervals and extra minutes of running you are increasing your mileage/time faster than your body can adapt, even if it feels good at the time. This is especially true as we age! You're more likely to make it to the race start (and finish!) line without injury if you trust the plan and stick to it.
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