Long and Less Long Runs: 3-12 to 3-18 [Archive] - Women's Cycling Discussion Forums

emily_in_nc

03-12-2007, 05:57 PM

Poor KSH...I have gotten side cramps on the treadmill if I run after eating. Other than that, no.

Did another three-mile trail run tonight. It is hard for me but a lot more fun than the treadmill. The uphills are killer, since they go on and on.... I can feel it in every muscle in my legs, and my HR eventually goes high enough that I have to walk for 15-20 seconds just to feel like a human being, but if I then start running again, I'm okay.

Like someone else posted, though, it never seems to get *easier*. :( But being outside again is great - as is the extra light after work, courtesy of daylight savings time!

Emily

rocknrollgirl

03-13-2007, 01:48 AM

Emily, keep at it. the hills used to do that to me at first. They will get easier, I promise.

Ruth

Kimmyt

03-13-2007, 05:22 PM

So yesterday I had a brainstorm.

I was planning out my weekly training and so I lifted yesterday. As I was lifting I was thinking how I would fit some runs in. I figured I'd run today after work and before the rock gym. Then I got really excited because OH MY GOD YAY DAYLIGHT SAVINGS TIME I DON'T HAVE TO RUN ON THE DREADMILL TOMORROW AFTER WORK!!!

So today after work I headed to the rock gym and ran on the trail next door. I wanted to go easy, because my thighs were screaming like they always are the day after squats and lunges. I hadn't run in awhile (almost a week and a half... but I was skiing the entire time so it's not like I didn't do anything!) so I was worried it would go rough. The first 1/2ish mile were hard. My legs and lungs were screaming. After a while I got into a bit of a rhythm though, and I really felt good around mile 2 (this is a trend for me, i've noticed at around 2 miles I always peak, then I bottom out around 3 or more again).

Ran an estimated 3ish miles, and judging by the time between when I changed at the rock gym and when I got back, I made pretty good time, about a half hour, probably less. It's funny though because I felt SO SLOW but later I passed a guy running (who admittedly wasn't doing too well) so I guess I wasn't as slow as I felt. I noticed though that I was taking smaller steps and while I didn't feel it was super efficient, i didn't get as tired as when I try to lengthen my stride.

All in all pretty good for my first run in awhile!

AND OUTSIDE YAY!

K.

emily_in_nc

03-13-2007, 05:43 PM

Emily, keep at it. the hills used to do that to me at first. They will get easier, I promise.

Ruth

Thank you, Ruth -- that gives me hope! :rolleyes: Though once it gets super hot/humid here in the summer I probably won't be able to tolerate running any more except on the treadmill in the air-conditioned gym. And riding outside, of course. Running has proven to be a fun cross-training activity for the winter for me, though! And something I never thought I could do... :p

Emily

emily_in_nc

03-13-2007, 05:46 PM

The first 1/2ish mile were hard. My legs and lungs were screaming. After a while I got into a bit of a rhythm though, and I really felt good around mile 2 (this is a trend for me, i've noticed at around 2 miles I always peak, then I bottom out around 3 or more again).

Me too...exactly! How long have you been running? I just started this winter, but mostly on the treadmill, with an occasional trail run, weather permitting. My longest run is 3.25 miles so far. Nothing like what most of these ladies do, but for me, I'm happy. :o

Emily

Grog

03-13-2007, 06:10 PM

Running seems a little hard for many this week. It's sort of comforting to me.

This morning's run was a little painful, in part due to being stiff from the triathlon - I just felt I couldn't move my legs normally - and also, I believe, because I took my birth control pill BEFORE my run. I'm always careful to take it after, and for some reason this morning I just reached out for it and it was in my mouth by the time I remembered I was getting ready to run. On an empty stomach, it seems to make me feel a little weird.

I'm sorry about the side stitches KSH, they come and go for me and I don't quite know why. I seem to have them about 2-3 times a month, usually in a row. What a pain!!!!!

logdiva32

03-13-2007, 06:12 PM

Well, I went and ran 3 miles on the treadmill today (threat of rain) in 33 minutes.

First .75 was great.

Then it all went to heck with a side cramp. It's like everytime I run these days, I get a horrible side cramp. :mad:

I try breathing deep, slowing down, stretching out, bending over and breathing out, standing up straighter when I'm running... and NOTHING seems to help. I just keep getting horrible side cramps.

The only time I get cramps is when I have not had enough H20. I usually run from 2- 4.8 miles (the airfield around my job) bad day 4.8 in 42ish, good day 40 min or less. H20, H20, H20....

Kimmyt

03-13-2007, 06:41 PM

Me too...exactly! How long have you been running? I just started this winter, but mostly on the treadmill, with an occasional trail run, weather permitting. My longest run is 3.25 miles so far. Nothing like what most of these ladies do, but for me, I'm happy. :o

Emily

:) Same here.

I just started this winter, and I've done a few 4-miles, but usually broken by about 5 minutes of walking in between each 2-mile leg. I'm still trying to figure out my stride and comfort level, and I don't want to hurt myself so i am just going as fast and as long as I feel okay with! Like you said, it may not be much compared to some, but compared to what I used to be able to run (aka NONE) it is a vast improvement!

Wahine

03-13-2007, 07:25 PM

KSH - I'm sorry you're getting such bad side cramps. They suck. I used to get them all the time and then they just kinda went away. I have no idea why. Now I almost never get them. As I type this, I've had a bit of an idea. Apart from the water thing that others already mentioned, maybe it has to do with pelvic stability while you run. If your hips are rocking up and down from side to side as you weight bear, your obliques would get over worked and maybe that's why they cramp. The answer, more core work. I especially like side plank and practicing hopping on one foot in front of a mirror. I'll give you more info if you like. PM me. Or.... I could be completely wrong.

I ran about 7.5 miles today with 4 x 1/2 mile hill repeats thrown in. The first one was hell. My legs felt awfully tired from my race this weekend. So I made some rules, if my form started to falter or I couldn't maintain a certain minimum pace, I would stop and just go for a light run, flattish. I made it through 3 really good reps. I wanted to do 4 to 5. At the end of 3 I felt pretty good and I thought that I would make it to 5 for sure. Then the wheels fell off the train on hill 4. It was hilarious. All of a sudden I went from invincible to shuffling. So I finished that hill and did the rest of the run on the flatter area at the top. I'm pretty happy with the day given the effort I put out this weekend.:D

yellow

03-14-2007, 06:50 PM

My big news...three days of running IN SHORTS!! :D And yesterday I wore a TANK TOP!

I love winter, but I do have to say that this mid-60s weather is pretty darn nice. Though I did get quite overheated day before yesterday when it got up to about 66 degrees (maybe even warmer).

I think spring has come to Salt Lake.

tattiefritter

03-15-2007, 06:29 AM

We've had some lovely spring like weather over the last couple of days but judging by the forecast there will be a wintry backlash this weekend :(

First run in well over a week due to being away gallivanting in London and Bristol and had some nice strong winds and drizzle to run in. Legs felt ok, had a short sports massage yesterday, but my TFL was slightly grumpy, not surprising due to the "trigger point" work (i.e. torture) that was done on it. Was running at a nice pace with generally no calf problems but probably working a little too hard as didn't have my HRM strap on (it fell out of the tumble dryer last night when getting some kit, oops :o , then I forgot it so I'm not sure if it still works). Running up the hill at the very end seems to have made my right calf a little tight so will have to watch that.

So a nice 3.5 miles done. Will be drawing up a plan this weekend to build me up to an hours running again but at least one of my runs next week will be 4 rather than 3.5 miles. I can add on 0.5 miles each time right up to seven miles assuming my lack of patience doesn't take over.

rocknrollgirl

03-15-2007, 02:48 PM

Hi Everyone,
We just got back from a 4 mile trail run. We are right on the edge of a big storm coming in, so we just made it. I felt pretty good up to the last little bit, and then my legs got tired. Most likely due to low blood sugar, which I am working on fixing RIGHT NOW!

yellow

03-15-2007, 05:37 PM

Most likely due to low blood sugar, which I am working on fixing RIGHT NOW!
Oh, I hear port and dark chocolate are good for that little problem. But I don't have any experience with that. :rolleyes:

(Clocktower and Dagoba super dark....mmmmm...)

KSH

03-15-2007, 06:54 PM

Thanks for all the advice ladies. I am certain I need core work.

Otherwise, I do good with my H2O. Honestly, if I drink too much, my tummy gets sloshy and I get cramps from that. I am good at drinking just the right amount.

I ran tonight at the track for 3 miles... in 27 minutes (9 minute miles).

I started out slow and did a few sprints. I made sure to do deep belly breathing and whenever my breathing got too fast or labored... I would slow down and get my breathing under control.

No side cramps!

On the downside, I did get passed and lapped by some guy running in very casual tennis shoes, grass stained blue jeans rolled up to the knees and plastic wrap covering his lower back. New tattoo? Who knows. But he lapped me. No worries though, I had a good giggle about it.

Wahine

03-15-2007, 08:27 PM

I just got back from 45 min in the dreadmill. My legs are pretty tired still from the weekend, hill work on Tues and hills on the bike today. Treadmill seemed like a good option, that way if I ran 10 min and still felt like cr@p, I could bail and go home. Not to mention it was dark outside by the time I was able to get to my run. Safer indoors. I managed to squeeze out 4.78 mi with some steady zone 2 work,maybe a little higher, I didn't have the HRM on.

I came home to a lovely dinner and clean kitchen. My support crew took his job very seriously tonight. I'm soooooo lucky.

Time for bed. I M BEAT!

kelownagirl

03-15-2007, 09:10 PM

I went for a run yesterday. (Run number 4.) 2 km without stopping. Listening to you ladies, I realize my speed is abysmal but I am working on running without stopping so I guess that's ok. :p

2 km in 13 minutes. That's about 10 min/ mile.... :rolleyes:

rocknrollgirl

03-16-2007, 02:40 AM

Well Yoda,
I would not wish heavy legs on anyone, HOWEVER, it does give me some degree of comfort to know that your legs still hurt from last weekend too.

I did a big day on Saturday( well big for me), rested my legs Sunday and Monday, swam and lifted Tuesday and Wed they were still tired!

I got on my mt bike on Wed and started to pedal and was like oh crap.....

I should know by now that if I am here, up to my armpits in lactic acid, that you guys are out there feeling the same thing!

Comfort in shared pain....

tattiefritter

03-16-2007, 05:30 AM

I'm knackered this week as well so glad its not just me. I wussed out of commuting today as I just felt really tired when I woke up (I had a feeling when I was getting my kit ready the night before I wouldn't ride). I think my holiday is catching up with me as I did quite a bit of riding (and beer drinking which always messes me about) when I was off. Had a big day yesterday in that I had a lunchtime run, a chiro adjustment and a yoga class also had a sports massage on Wednesday so my poor body has been bashed, prodded and stretched a bit.

Anyone else feel tired after chiro adjustments? I went for a ride in the evening after the sports massage as well but I'm not sure if I should have done?

I'm having an easy weekend - no long MTB ride with the boys just a short pootle with a girlfriend of mine to catch up on things followed by a beer at the pub :D

Bluetree

03-16-2007, 08:30 AM

I ran tonight at the track for 3 miles... in 27 minutes (9 minute miles).

I started out slow and did a few sprints. I made sure to do deep belly breathing and whenever my breathing got too fast or labored... I would slow down and get my breathing under control.

No side cramps!

WTG, K. Looks like your speeed is really starting to pick up.

I planned to do a 1 mile easy recovery run (did a 3hr. hard ride on Wednesday and a 20mi/3mi brick yesterday) but felt pretty good so I stretched it to 2 miles... then 3 miles... then 6 miles. The new cushy running path at the park is wonderful. I'm still very slow but my legs felt pretty good, considering.

Question for anybody... my coach is gone for the weekend on some Ultraman thang, but he left me instructions for my race on the 25th. He pencilled in a "race simulation" this weekend. Then he has me taper for the week, with just a few 30 min. runs/rides thrown in to stay loose.
What pace does one go for a race simulation? Is it an easy pace, where I just get the mechanics down and practice transition? Or do I actually blow out for the whole distance at race pace? (BTW, my first race of the season is a 3mi/12mi/3mi duathlon.)

KSH

03-16-2007, 09:47 AM

WTG, K. Looks like your speeed is really starting to pick up.

I planned to do a 1 mile easy recovery run (did a 3hr. hard ride on Wednesday and a 20mi/3mi brick yesterday) but felt pretty good so I stretched it to 2 miles... then 3 miles... then 6 miles. The new cushy running path at the park is wonderful. I'm still very slow but my legs felt pretty good, considering.

Question for anybody... my coach is gone for the weekend on some Ultraman thang, but he left me instructions for my race on the 25th. He pencilled in a "race simulation" this weekend. Then he has me taper for the week, with just a few 30 min. runs/rides thrown in to stay loose.
What pace does one go for a race simulation? Is it an easy pace, where I just get the mechanics down and practice transition? Or do I actually blow out for the whole distance at race pace? (BTW, my first race of the season is a 3mi/12mi/3mi duathlon.)

WOW! Great job on the 6 miles. Sometimes things feel right and you have to go with it.

As for the race simulation, "train like you race, and race like you train". Why wouldn't you make a good effort of it? As long as it's a couple of weeks before the Du, you will be fine.

My coach had me do a simulation Du for my race this coming Sunday... 2 weeks before my race. I gave it my all.

Bluetree

03-16-2007, 09:55 AM

"...race like you train"

You mean I can stop in the middle of the race and go to Starbucks? :p :D :rolleyes:

KSH

03-16-2007, 11:58 AM

You mean I can stop in the middle of the race and go to Starbucks? :p :D :rolleyes:

HA! Sure! Go for it.

On a serious note though... I was wondering last night, that if I saw a place to eat on the Ironman bike route... if I would be "allowed" to stop and get some food.

I could seriously eat a meal and keep riding... no problem. If I did it at around mile 50, I am certain I would still be good for the run.

Bluetree

03-17-2007, 05:24 AM

As for the race simulation, "train like you race, and race like you train". Why wouldn't you make a good effort of it?

I was thinking about that, Karen, and I realize that I have a lot of horse racing issues conflicting with my tri training. Just like I can't mount my bike from the "wrong" side, I'm finding that a lot of what I know about training race horses doesn't relate to how I train myself. :rolleyes:

For example, a competent horse trainer NEVER goes full out when training a race horse. A hard workout is considered about 70-80% max effort, and is only done once every 7-14 days. A few trainers do short, speed drills (1/4-3/8 mile) called "blow-outs" a few days prior to a race as a sharpener, but most go up to a race on long, endurance building gallops. A workout at race/pace distance is considered anathema, which probably is the source of my confusion. :D :D :D

kelownagirl

03-17-2007, 10:19 AM

Run #5: I ran 2 km again this morning. I wanted to try biking followed by running so I did 5 km with one tough hill and then ran 2 km without stopping. I feel fine so I will try it again next week and so 10 km bike first instead.

Shiraz

03-17-2007, 07:33 PM

:( Well, I had one of those runs that you just want over. I ran with two running buddies and I seriously bonked at 8 miles. We were on an 11 mile plan and I ran walked the last three. I had the perfect sleep, breakfast and prehydration. I had my h2o and glu at the usual time. The only thing I can think is that the temp was almost 70 degrees and and my body has not adjusted to the warm condition yet. I felt like I was getting heat stroke. What a terrible run. I would have jumped in the first car who offered a ride, seriously! Once I got behind the "eight ball" I just could not get the grove again. Oh well!!! Hope next week is better. I am riding my rode bike tomorrow, yeah!!

Wahine

03-17-2007, 07:43 PM

HA! Sure! Go for it.

On a serious note though... I was wondering last night, that if I saw a place to eat on the Ironman bike route... if I would be "allowed" to stop and get some food.

I could seriously eat a meal and keep riding... no problem. If I did it at around mile 50, I am certain I would still be good for the run.

That's what your special needs bag is for half way through the ride. I stashed a full sized Toblerone bar in mine, plus some other stuff. I ate half the bar and went to the Porta Potty, (left the bar outside next to my bike), when I came out it was gone. :mad: :mad:

People stash all kinds of things in their special needs bags.

I completely skipped my run today. I was supposed to go out for 14 miles. DH and I had to go into the big City to do house building errands. We didn't get back until 4:30 and although I had enough daylight, I said screw it. I feel a little guilty but I know that I tend to be an overtrainer so it was probably good for me to rest if I felt that way.

Grog

03-17-2007, 10:01 PM

There's something heroic about running in the pouring rain. Yet, it's the best running, especially if the rain is not cold.

Had a quick, 25-min run before dinner tonight, very gentle, kept my heart rate low except for four or five short intervals just to remember I could move my legs faster. I'm racing the Divas' 8K tomorrow (cool hot pink race shirt!). Should be fun!

KSH

03-18-2007, 03:18 AM

That's what your special needs bag is for half way through the ride. I stashed a full sized Toblerone bar in mine, plus some other stuff. I ate half the bar and went to the Porta Potty, (left the bar outside next to my bike), when I came out it was gone. :mad: :mad:

People stash all kinds of things in their special needs bags.

I completely skipped my run today. I was supposed to go out for 14 miles. DH and I had to go into the big City to do house building errands. We didn't get back until 4:30 and although I had enough daylight, I said screw it. I feel a little guilty but I know that I tend to be an overtrainer so it was probably good for me to rest if I felt that way.

Someone stole it? Dang. I guess they were desperate? :(

Oh well, you can make up the run later!

Well, I'm off to my first race of the season... a duathlon!

Bluetree

03-18-2007, 03:33 AM

GOOD LUCK K!

yellow

03-18-2007, 09:20 AM

:( Well, I had one of those runs that you just want over.

Anita...sorry to hear that! I think it'll take our bodies a while to get used to the temperature change. I ended up going for a mountain bike ride in Park City yesterday (thinking: it'll be cooler up there) and thought I was going to keel over and die between the temp (it was 70* up there too) and sucking wind (it's not THAT much higher than Salt Lake--only about 1500' higher where we were--so I can't blame it on elevation). I am so out of shape for riding. :o

Went for what ended up being a nice, slow, recovery 9 mile run on trail this morning. It was only 40*, so it felt great. I was looking back at my log and I haven't taken a day off of running, riding, or skate skiing since March 2. I feel OK (probably because I really haven't been going at it super hard) but maybe, just maybe, I'll take Tuesday off since it's supposed to rain!

BTW, I love reading tattiefritter's posts. I just love that over the pond speak. Thanks for the smiles, TF!

Eagerly awaiting KSH's report...

Grog

03-18-2007, 10:28 AM

Wooohoo! Don't want to steal KSH's duathlon thunder but I just finished a running race and I'm happy!

I made it 5th in my age group (30-34), and three minutes faster than last year for the same race, same 8K course. It's the place where I usually run on Sundays (and it was just as foggy/wet as usual) so it was fun to see the same setting but with even more runners than usual, and so many woman! (It's the "Divas' run", a women-only race). Some of the women had really cool accessories like feather boas and sparkling tiaras, quite funny! And such a good atmosphere!

LogDiva32 was supposed to be there somewhere but I didn't see her. :( I was hoping for the organizers to post the race results sheet with all the names so I could figure out her race bib #, but they only posted part of it and I couldn't find her. :(

I'm now 6 weeks from my half-marathon. Two years ago you would have told me I would be doing such things and I would have laughed SO hard. :D

KSH

03-18-2007, 03:13 PM

I made it 5th in my age group (30-34), and three minutes faster than last year for the same race, same 8K course. It's the place where I usually run on Sundays (and it was just as foggy/wet as usual) so it was fun to see the same setting but with even more runners than usual, and so many woman! (It's the "Divas' run", a women-only race). Some of the women had really cool accessories like feather boas and sparkling tiaras, quite funny! And such a good atmosphere!

WOW! Way to rock it Grog! That's so cool! Sounds like it was a fun race.

I made 5th in my age group.... on the bike today! HA! Running? Not a chance. I posted the "being last" and "snot" details in the Race Reports section. :D

Wahine

03-18-2007, 06:53 PM

Wow KSH and Grog. You both did really well. Congratulations!!

rocknrollgirl

03-19-2007, 01:32 AM

Hi Everybody.

We did a hard 30 min run today as a brick. 1:21 of mt biking, and then a 30 min run.

Hard but good.

Bluetree

03-19-2007, 03:25 AM

Well, one last hard workout before my first USAT race of the year next week...

I did the full 3mi/12mi/3mi duathlon trial yesterday. I took the first run slowly so I wouldn't expend too much. It was cool and drizzly.. pefect for a run, but it was also so early in the a.m. that my legs were tight-tight-tight. I finally got to loosen them up a bit, and managed an 11/min mile pace. I wish I had my iPod. :(

My transition went easily (so much faster than from a swim) and got onto my bike. I had measured out a flat 12-mile course with minimal traffic and started spinning to get the blood flowing to my biking muscles. After a mile or so, I got to some wide open spaces, dropped down into my aerobars and managed a comfortable 18mph, with a HR of about 160. The last 5 miles or so, my back started tightening up (from Run #1) so I had to get back on my hoods. I lost about .5-1.0 mph but my back felt better. Plus, the wind started picking up and I did the last couple of miles in a stiff headwind. Not sure why, but my feet felt like they were starting to fall asleep. Weird. I spun for the lats 1/4 mile or so to flush out the legs. My bike time was 43 minutes, which included a couple of lengthy stops at a major intersection. I wasn't displeased.

Transition 2 was uneventful. I got back into my running shoes and took off again. AARRRGGGGGHHH! My hammys and glutes were screaming at me. Now, I've done bricks for the last couple of weeks and at no time did I feel this bad. I was hurting bad for about a mile. I did the shuffle-step and tried to keep my cadence up. I got my HR to about 168 and managed to keep it there for the 3 miles. Sooooooo many times I wanted to stop, but I just kept going, keeping up the mantra in my head, "You are a triathlete. You are a triathlete..."

Finished the run in one piece, looked at my watch and was HORRIFIED. I did the final 3-mile run in 44 minutes!!! :eek: I was torn between being satisfied with my effort and being completely mortified by how slow I was. I went home, ate a recovery meal and almost immediately fell asleep like a narcoleptic. Legs are kinda tight this morning but nothing major. Still can't believe I went THAT slow...

(EDIT: Wondering if I got my T2 time right, I only glanced at my watch when I started Run#2. Darn, shoulda looked closer)

tattiefritter

03-19-2007, 06:02 AM

4 miles today which was taken nice and easy, however I am definitely running a bit faster for the same effort in my new shoes. Its still really windy here but at least its sunny. Current plan is to do 4 miles on Thursday with possibly another 4 miles on Saturday. It'll be 4.5 miles next week, 5 the week after than then a step back to 3 for a week to take it easy. Lets see if I can stick to that plan :D

Bluetree, well done on your trial run duathlon. I struggle to run without my Ipod either and if your not under official timing then there is always room for error when looking at your watch, I've done it myself. I'm sure doing a run - cycle - run must be harder on you than a swim - cycle - run due to the impact.

logdiva32

03-21-2007, 02:17 PM