(Long and Less Long) Runs - 2/12 to 2/18

[KSH]

Well, I got sick last Thursday. So, I missed a few of my miles last week.

I am taking today as a rest day as well. I have to get back on the workout regime tomorrow.

My coach has me scheduled for the following:

MONDAY
OFF

TUESDAY
swim workout #1B
3 mile easy run

WEDNESDAY
Spin Class

THURSDAY
3 mile easy run

FRIDAY
swim workout #2B

SATURDAY
25 mile ride (easy effort, road)
3 mile easy run (within 30 minutes of finishing ride)

SUNDAY
5 mile easy run

TOTAL MILES: 14

I am a little worried about the mileage though. The most I have ever run in one week is 10-11. I told him about my concern... I am waiting for a reply.

Also, I typically ride on Sundays. Going to be hard to ride and run 5 miles.

[yellow]

KSH, I'm not a triathlete and thus can't react to your schedule with any useful wisdom, but my feeling is, when you're running, you can always walk a little bit. Not for a long time, just enough to give you mind a break. When I was younger I NEVER allowed myself to walk...but now I walk all the time, up that little hill, to that next fencepost, whatever. I don't walk for long periods, maybe 30 seconds or so, but it really helps me get through.

Life was what it is last week so I really didn't get to run much. My total last week was 10.5. This week won't be much better, so I did a long run today knowing that I may not be able to get out much later in the week. We got a leeeeeeetle bit of snow last night (about 1") so I was able to run a good segment of the trail here in the 'hood (6.5, plus the road approach to and home from, for a total of just over 10 miles). Thing is, it had warmed up earlier in the week, so it was 1" of fresh on mud. :eek: The uphill portions felt like running on sand. But I was the first person to lay tracks for the first 3 miles or so--though it looked like the deer had a party on a portion of the trail-- and the sky was blue and the temp was perfect, in the mid 30s. I'm always amazed that I can be right there, above the city, and be so totally isolated in a beautiful place. It'll be a mud fest again by this afternoon, so I'm glad I got out.

[KSH]

Hey Yellow, you can comment. You run! Being a triathlete or not... running is running... right?

Well, my goal has been to run without walking. Yes, I know I can walk... and trust me, I take full advantage of that in a race! :D

I have to say though, it almost hurts me more to run and walk... versus to just keep running. It's like the pain really settles in when I stop running and it's hard to get going again.

Hey, 10.5 is more than I did last week! So, great job! Happy to hear you got out and ran today before your busy week kicked in.

[Kimmyt]

Alright ladies. The goal this week is 6 miles, since I won't be running this weekend. Maybe I will attempt to get out on Sunday, but I can't guarantee since I'll be skiing at the Pokies.

I got a new pair of running shoes WOO! They are featherlite and oh so purty. Hopefully they feel okay when I test them out tomorrow.

My knee has been feeling stiff recently, hoping it is nothing to worry about...

[Wahine]

TOTAL MILES: 14

I am a little worried about the mileage though. The most I have ever run in one week is 10-11. I told him about my concern... I am waiting for a reply.

Also, I typically ride on Sundays. Going to be hard to ride and run 5 miles.

KSH - The way I calculate it you'll be running a minimum of 3 miles more than before. That's slightly more than a 25% increase in your mileage. That's a little more than I typically recommend. My rule of thumb is 15%, 20% increase is maximum. Having said that you can increase by more in one week, you just can't do it chronically or you're setting up for injury. Also, it's going to be tough to run on Sunday after your brick on Saturday.

So may advice to you is to be very alert on your run on Sunday. Cut it short by a mile if you have to and walk as much as you want, (keeping in mind that walking may not be the best option for you). You may even dicide to walk the whole last mile if you're not doing well.

Good luck this week. You are capable of getting it done! :D

[KSH]

Wahine, thanks for the input and the advice. I think I may try to spread the miles for Sunday out over the week. I also think I will skip swimming this week.

So, far my mileage each week has been inconsistent at best. Here is what I have for 1 month:

Jan 1-7/ 5 miles
Jan 8-14/ 10.75 miles
Jan 15-21/ 7.50 miles
Jan 22-28/ 2.50 miles
Jan 29- Feb 4/ 11 miles
Feb 5-11/ 3.5 miles

Yea, looking at that screams, "DO NOT RUN 14 MILES THIS WEEK!", if you ask me. I'm not an expert... but I think sticking close to the 10-11 mile mark is probably the safest decision.

[Tri Girl]

Only managed 2 runs last week (still nursing that sore quad), a 3 mile and an 11 mile. Not exactly what a running coach would consider great (or smart)training, but it's working for me. All I know is that if nothing else, I need to get a long run on the weekend in prep for the marathon in 4 weeks (already bought the plane ticket and paid the entry fee so I'm doing it come h*ll or high water- could be both since it's by the ocean :p ). This week I hope to run 2 days during the week and a 15 miler on the weekend. We'll see... :rolleyes:

Great job out there ladies!

KSH your running is coming along so nicely! I'm so impressed with your progress! Just thinking of how far you've come in the last 6 months is seriously impressive!!!!!

[KSH]

Hey TriGirl... running 2 runs... but one of them being 11 miles... with a hurt quad... is impressive and maybe a little nuts. :p

I ran 5.25 miles in 57 minutes (10.86 minute mile) on the treadmill at lunch today.

I figured out that after 3 miles, it all starts to blend together as I get a little loopy.

[Tri Girl]

I figured out that after 3 miles, it all starts to blend together as I get a little loopy.


LOL! Soooooo true.... :D

[rocknrollgirl]

Hill intervals today..in the sleet and hail...yee ha!

We did 8 repeats on a hill. Total run 3.5 miles.

[btchance]

Last week I only got in 5.5mi. Not intentionally, but life got in the way. But hey, I can count that as a rest week, right :p

Anyway, I ran 3 miles today. My goal is to get 11mi in this week since I've been doing 9-10 on average. My general schedule is this

Monday - off
Tuesday - swim morning, run 3 miles afternoon
Wed - on call = no work other than "putting on the catchers mitt" as a friend likes to call it (I'm doing ob)
Thurs - swim and pilates
Fri - bike 1 hr, run 2miles
Sat - run 6mi very easy pace
Sun - bike 25 easy

Friday, Sat, Sun are interchangable days based on which days I can get out on. The brick I can tolerate to do inside, the LSD run and bike I can't stand to do.

[colby]

Back in the game with 4 miles today. :) Last week I was out all week at a conference standing all day and eating late. Even though we started our mornings at 9:30 or 10:30, I just couldn't muster the energy to get out and run (or head to the gym for a swim).

I'm thinking of doing a 3-4 days a week running plan, with 2-3 days of other stuff and one day off (Mondays). Really I think I should just get a trainer to at least consult with and lay out a "plan" with, but I have this thing about money and not really being a "real" athlete... mental blocks. Anyway, my off days will right now be spent with the bike and pilates/yoga until I muster the courage to get back in the pool and rebuild my swimming base.

Springtime, here I come... enjoying winter on weekends and missing the light fluffy snow we had in January, but looking forward to the street cleaners wiping away the sand so I can ride my bike :)

[KSH]

Really I think I should just get a trainer to at least consult with and lay out a "plan" with, but I have this thing about money and not really being a "real" athlete... mental blocks.

Well, here is how I see... the "real athletes" are in perfect shape and know what to do... us "amature athletes"... we need HELP!

So, get a trainer! We aren't pro's, we need help... nothing wrong with that. :D

[emily_in_nc]

3 miles running + .4 miles walking on the treadmill today after work. Felt tired (had a hard trainer ride last night so maybe not quite recovered), but did it. Every little bit helps, right!? :p

Emily

[rocknrollgirl]

So maybe my short stink on the trainer the other night was somehow a message from the powers that be. Before that I would have thought....

pffttt...45 mins on the trainer.....NOW I say...oh my...45 mins on the trainer. no wonder her legs are tired!

[Kimmyt]

OK, I feel MUCH better about myself right now! After taking the beginning of this week off due to weather and aches/pains, I ran at the gym today during lunch. 2 miles at a good pace, and while my knee ached a bit during my slow walk wu (wtf?) when I was running it felt great!

Also got to try out the new choos.... I heart them, they are so light and purty and they feel GREAT!

[KSH]

Ran 3.50 miles, in 39 minutes at an 11:08 minute mile pace.

It was a slow run... and honestly, my lower legs hurt so bad this morning, it was hard to walk to the bathroom.

It took all the will power I had to get on that treadmill and run through the constant pain (level 3 on a 1-5 scale). After 2 miles though, I knew I could just press on, so I did.

[emily_in_nc]

So maybe my short stink on the trainer the other night was somehow a message from the powers that be. Before that I would have thought....

pffttt...45 mins on the trainer.....NOW I say...oh my...45 mins on the trainer. no wonder her legs are tired!

Thanks! :rolleyes: And it's all in how hard you push it too -- my trainer ride Tues. was hard -- lots of out of the saddle, lots of zone 3 heart rate pushing, lots of high cadence spinning, very little recovery time. And I'm not a runner, really; this is only the third or so time I've run three miles in my life, so it's still a big accomplishment for me. I decided to take today off from all things cardio- and leg-oriented and just do a light upper body lift + ab workout after work. Tomorrow night, I'll be hitting the trainer again -- let me at it!!! :D

Emily

[Wahine]

Were you all worried I haven't been running? LOL.

Tues - Hill workout, 6 x 2min hills in Z3 to Z4, total mileage 6.16. That was a toughie. Big efforts.

Today - 45 min run as part of a brick. So, thanks to RnR I was shamed into riding outside even though it was raining like crazy. I did my bike hill workout and at the turn around, where I should've been able to haul azz back home, the wind kicked up, gusts up to 40 mph, headwind :eek: :eek: I got back to work and had a 1:50 transition to the run, into the wind. Total run time 45 min and only 4.64 miles. I was soaked to the core and pretty miserable. At the turn around the sun came out, (even tho it was still raining) and the wind was at my back. Then I turned a corner to head to the clinid. At that moment I was blessed with a beautiful rainbow. A perfect arc over the Gorge. In the end it was all worth it.

For some reason, I'm kinda tired. Think I'll hit the hay.

[btchance]

I ran 4.5 miles today. I did it at a pretty easy pace since it is freezing (31*) and my asthma goes nuts with the cold. I was originally planning on getting on the dreadmill, but the bright sunny day outside lured me into it. Put on some layers and went for it. Since there was no wind, I acutually never got cold. I wanted to do more, and my body was all for it (I actually went past my spot where I normally start cooling down without even realizing it), but the test next week dictates some actual studying, and alas, the common sense in me won out. Tomorrow is supossed to be snow/freezing rain, :eek: so I'll definately be inside if that one happens.

[rocknrollgirl]

No run for me today. I came home from school early with a fever. BLAH...darn kids with their germs.....I have not had a fever in years.....BLAH.

[yellow]

No run for me today. I came home from school early with a fever. BLAH...darn kids with their germs.....I have not had a fever in years.....BLAH.
I hear ya, RNRG. I had not had a cold in probably 4 or 5 years until TODAY. I felt it coming on yesterday but was in denial. Unfortunately, that didn't work. And, unfortunately, it was beautiful this evening and would have been a good one for a run...BLAH is right! :mad:

[btchance]

I did an indoor brick today; 1.7mi before spin class (1:10 long) then .5 afterwards. All running at a 10min/mile pace, keeping my HR 1/2 in zone 1, 1/2 in zone 2 through the entire workout. And it actually worked for once - my average HR was 154, which is right a the transition between zone 1 and 2. I'm up to 9.7mi for the week (If I'm adding correctly, which is always doubtful :rolleyes: )

[Wahine]

OK - I got my long run done with some help from my friends. :D :D

13 miles of solid running then 1 mile of run walk to meet up with DH at the laundromat. Pretty proud of myself. Thought about my sisters cheering me on, the whole time.

Now my calves hurt and I need a beer.

Total mileage for the week: 24.78 miles. Not bad.

[emily_in_nc]

OK - I got my long run done with some help from my friends. :D :D

13 miles of solid running then 1 mile of run walk to meet up with DH at the laundromat. Pretty proud of myself. Thought about my sisters cheering me on, the whole time.

Now my calves hurt and I need a beer.

Total mileage for the week: 24.78 miles. Not bad.

Awesome, Wahine. I can't imagine. I will be rejoicing if I can ever make it to four miles (at one time), then five?!?!

You totally rock in my book!

Emily

[alpinerabbit]

Keep going Wahine!!


5-6 k hilly run near my parents' house in this type of landscape,

http://www.pr2.de/content/pics/App_Marklin_mit_Santis_Print_web.jpg

with this bizarre view:

http://www.sengers.ch/vaud/festival-ballon/DSC_7404.jpg

The bizarre part being that this was rising from behind the hill, right where the monastery stands.
http://www.reiserat.de/img/reiserat/ch_no_st_gallen_gallus.jpg

sort of like a Magritte painting

http://james.istop.com/magritte/balls.jpg

[rocknrollgirl]

ok..you guys need to bust be outtta here. Ya come home early from school with a measley little fever, and everbody acts like it is the plague. Nurse Ratchet...aka as DH would not even let me go for a walk this morning even though I am feeling better and my fever is gone. I can even breathe.

help!!!!

I bargined to behave today if I can go for an easy run tomorrow. So today I get to get dressed in nonworkout clothes and go shopping. Blech! Oh well, I feel a stop at the Sporting Goods store coming on, a new swimsuit perhaps.

SAVE ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ruth

( ps , I think I heard my mt bike Gidget snickering at me this morning. Pathetic)

[Grog]

with this bizarre view:

http://www.sengers.ch/vaud/festival-ballon/DSC_7404.jpg


This is hilarious AlpineRabbit!!!

All (!!!) there will be on my long run this morning is... a crashed small Boeing on the beach! (They're filming something...)

[KSH]

AlpineRabbit... WOW what a view! So cool!


Well, I ran 3.25 miles after a 25 mile bike ride yesterday. Total miles for the week: 12.


Great job to all the hardcore running ladies out there! Week after week we are all rocking it!

[Wahine]

Alpine - That is totally surreal. I think I would've gone home wondering if I was in severe glycogen deficit and hallucinating. Man, what a beautiful place.

Ruth - I'll be right over. Not to bust you loose though, to handcuff you to DH so you can't do anything you shouldn't today. It's called tough love.

Emily - I was once a "OMG I could never run around the block" kinda girl. My older brother (that I worshipped) got on this kick about hard bodied women. So I thought I should be a hard body because that was attractive. I was about 18 at the time. I started to run and do weights, alternating days. Eventually I worked up to 3 miles and said that was it, I'm not running any further, this is painful. Then I met DH and life was irrevocably changed. I think he regrets the part he had in turning me into an adreneline junky. Now he's an Ironwidower. It takes little steps and we all have to start someplace. Just remember, you're out there doing more than 90% of the population. Good for you!!

A little picker upper for those of you who stuggle with running:

One of most tought provoking things I have ever heard come out of an athlete's mouth was something I overheard at Ironman Canada, at the finish line, sometime around hour 16. A pro athlete was discussing the race with a friend and the friend wanted to go back to the hotel. The pro said she wanted to stay and watch the last athlete come in. The friend asked why. She said that the last ones coming in are the real athletes. As hard as she had to work, they had to work way harder to finish and they had to do it for 8 hours longer than she did.

It's true. It's not important how fast or how far. It's about effort and my hat goes off to anyone who's out there making an effort. We're all athletes.

[KSH]

The pro said she wanted to stay and watch the last athlete come in. The friend asked why. She said that the last ones coming in are the real athletes. As hard as she had to work, they had to work way harder to finish and they had to do it for 8 hours longer than she did.

That is so true! *Wipes a tear*

Great story, thanks for sharing!

[alpinerabbit]

Alpine - That is totally surreal. I think I would've gone home wondering if I was in severe glycogen deficit and hallucinating. My thoughts exactly - really disconcerting. Glad I knew what I had had before, nothing illegal so rub your eyes and "get it".

[Shiraz]

Hi All,
You are motivating me to keep at it. I ran 8 miles slow....we are having a lot of wind (25mph). I feel like I was was beat to death. I am learning to use my Garmin and boy does it tell the truth! No more rounding up if you know what I mean!
I need motivated to start my weight lifing again. Anyone struggling?

[Deborajen]

A little picker upper for those of you who stuggle with running:

One of most tought provoking things I have ever heard come out of an athlete's mouth was something I overheard at Ironman Canada, at the finish line, sometime around hour 16. A pro athlete was discussing the race with a friend and the friend wanted to go back to the hotel. The pro said she wanted to stay and watch the last athlete come in. The friend asked why. She said that the last ones coming in are the real athletes. As hard as she had to work, they had to work way harder to finish and they had to do it for 8 hours longer than she did.

It's true. It's not important how fast or how far. It's about effort and my hat goes off to anyone who's out there making an effort. We're all athletes.

It's always so good to hear these things. A lot of people give up on sports activites because they don't feel like they're "good enough." Like the Nike ads say - "Just do it." Sometimes a person coming in way behind everyone else - but finishing on sheer will and determination - that's impressive. Wanting it that bad - that beats cruising through something because "you can."

I ran 6 miles yesterday on trails at the park. Also did 3 miles on the treadmill earlier in the week. Just got new running shoes - sweet! :) My feet had been starting to get a little sore after running, but not since the new shoes.

Keep up the great work everyone! You keep inspiring me. ;)

Deb