Long and Less Long Runs: 4-9 to 4-15

[kelownagirl]

I just had to start this thread because I did my first 5k today! I went out planning to do another 3 km (my longest run so far) and then maybe walk a bit but I felt good so I did another lap and then I figured, what the heck, I can't run or ride for the rest of the week so who cares if my legs hurt tomorrow. :rolleyes: :D

My time was 29:43 so I was happy because my goal was to do it in 30 minutes. I really like this running thing. This is my 8th run so far and now I figure I can start running 5km on a regular basis. Whoo hooo!!

[KSH]

WOW! Great job. Congratulations on running that far! :D

[tattiefritter]

Well done kelownagirl on getting to 5K, the first milestone! I say the first as this running lark is addictive.

I finally dragged my lazy bahookie out for a run this afternoon. I can't remember the last time I ran at about 4 in the afternoon as I'm usually running at lunch or inthe morning but I was constanly reminded of the substantial and late lunch I had :D . I was running from my front door so it was in an area I haven't run in for ages which was nice and I decided to investigate a hill I have earmarked to do repeats on (took me about 40 seconds to trundle up it which will be a good starter for 10 when I finally get round to them). Ended up doing 4.6 miles which was a little further than I intended being easy week but the pace was a sensible 9mm.

[Pika]

Wow Kelowna girl- that is a pretty snappy time for 5km too:)
We did our long run on Saturday- around 20km- did it with a group for the first time and some of them were faster so it kept us moving- made DH realize that we really are slow! I told him though that long slow runs are supposed to be slow- so not to worry about it- come race day he'll be ready:)
( He's doing his first 1/2 marathon this year- yae for him!)
Should have had a heart rate monitor on....
oh can anyone tell me what the percentages are for the various zones
zone one is what percentage of max HR etc
I know I have a book that says but in this disaster of a house no telling when I might find it!
Thanks in advance:)

[Wahine]

My butt hurts.:)

[alpinerabbit]

http://www.jasonchatfield.com/blog/images/20060411_Easter2.JPG

Mine did too from an extended hill climb on Sunday.

I had a 4 day weekend which I sort of, but not entirely, used to the best training effect. Friday I did all 3 disciplines, morning swim and later on a brick; Saturday I went shopping and Sunday running.
Monday felt nauseous and decided to be a house goddess instead of riding.

The weather would have been perfect.

Instead I had a call from an old friend who used to be the biggest couch potato and beer drinker, now he's doing IM Lanzarote in 6 weeks :eek: :eek: :eek:

[tattiefritter]

Managed to contain myself to 3 miles only which is a bit of an achievement in itself. Stride felt very choppy to start with but I relaxed into it after about a mile, I then had one of those running is easy and I could go on forever moments (strange since I am feeling tired) so I promptly speeded up a bit and really enjoyed the last two miles. Three miles in 25 minutes without really stressing myself too much.

My training log shows that I have passed the 100 running miles mark for 2007 (101 miles ran as of today), I'm quite pleased after doing only 11 miles in the whole of Feb due to my ankle problems. My original target of 500 miles may be a little optimistic but I did 340 last year so I'm going to shoot for that.

[kelownagirl]

Pika - this is a handy site. You input your numbers and it calculates the ranges for you.

http://www.sarkproducts.com/targetzonecalculator.htm

So why does everyone's butts hurt?

I am extremely happy to report that my legs are only slightly sore today. Barely sore. I will be able to run 5km from now on I think.

[kelownagirl]

What online training logs do you ladies use? I am trying coolrunning.com and like it because I can also log biking and walking too if I want. Are there others (free) out there?

[tattiefritter]

I use bikejournal for detailed bike stuff, but for everything else I use www.fetcheveryone.com however it is UK based.

[Wahine]

My butt still hurts this morning and I'm scheduled to run zone 4 to 5 intervals of 6 min. :eek: :eek:

Well, we'll just have to see won't we.

[alpinerabbit]

I did 7 k just now. I tried to go fast. I took at least 45 minutes. Or even 50!

I just log on my website. Nothing fancy.

[KSH]

What online training logs do you ladies use? I am trying coolrunning.com and like it because I can also log biking and walking too if I want. Are there others (free) out there?


www.beginnertriathlete.com

You can log running/swimming/biking... and just about any other sport you want.

You can also log equipment and give it a "replacement" time. With running shoes, you can say you want your equipment replaced after 300 miles and then when you log your running, you select the equipment, so it's all tracked.

[KSH]

44m
4.05 miles
10m 52s /mile

4 miles around house - Climb: 783.00 feet

Ran after work. The weather is finally nice again. Sure, the 20 mph headwind sucked, but at least it wasn't cold!

I didn't get a side cramp, although I never really got a good flow going.

My lower legs HURT! I can barely walk now thanks to my left calf hurting so bad. Ugh.

[Wahine]

My butt still hurts this morning and I'm scheduled to run zone 4 to 5 intervals of 6 min. :eek: :eek:

Well, we'll just have to see won't we.

Not so good. Tried my first interval and I couldn't get above a zone 3, lasted 3 min and rested in zone 1 for 2 min, tried again, same same. Decided that since I'm supposed to be learning to run faster I should just do 1 min intervals as fast as possible, first one got me into zone 4 but no higher and I was spent at the end of a minute. Threw in the towel and did the rest of the run in my zone 1. Ended up with 52 min running, 5.21 miles. A little slower than I'd planned.

I got home tonight and stressed over taxes etc. Before I knew it it was 8 pm and I hadn't done my bike or eaten dinner. So I ate and now I'm off to bed. No bike today.:(

I know that I obviously needed the rest but I hate it when this happens.

[rocknrollgirl]

Good Morning,
I had a great run last night. One of those Forrest Gump runs....it was a pre-ride run, so I only ran for 30 mins, but I was able to cover much more ground than ever before. My first mile clocked in at 8:10, ON THE TRAIL! So I was very happy. Total about 3.5 miles.

Then my ride was a sufferfest. My legs were shot. Two reasons I think.
1. I did not eat enough during the day
2. Residual from hard training Fri and sat

I was going to bail after an hour, figuring better to cut my losses, but NO...the guys would not let me. What do you mean you are bailing...this is a hard week right...come on, finish the ride.

Note to self, NO NOT TELL BOYS TRAINING SCHEDULE....

[tattiefritter]

Good Morning,
My first mile clocked in at 8:10, ON THE TRAIL! So I was very happy.


Note to self, NO NOT TELL BOYS TRAINING SCHEDULE....

Speedy Gonzales! On the trail too... :D

Bet your glad you finished the ride though ?

[Offthegrid]

www.beginnertriathlete.com

You can log running/swimming/biking... and just about any other sport you want.

You can also log equipment and give it a "replacement" time. With running shoes, you can say you want your equipment replaced after 300 miles and then when you log your running, you select the equipment, so it's all tracked.

I second the recommendation for beginnertriathlete. It is a really cool site. If you do sign up there, let us know your handle so we can add you as our "friend" and leave inspirational notes on your workout logs!

Re: the equipment replacement. This feature only works if you subscribe to the site. But the logs themselves are free.

[Deborajen]

Did 6 miles yesterday evening. It was drizzling, temp in the 40's and 20 mph winds (yuck!) so I ran on the treadmill. Managed to keep the pace where I wanted it, easy tempo, but my feet were trying to cramp up. Now that's a first for me. Felt like I was running on stumps and I'm sure my gait was awkward because of it. This morning I'm sore in places I've never been sore post-run - my inner thigh and outer ankle on my right leg. Strange.--

My calves have been tightening up a little as I build my mileage. This happened last fall when I was training for my HM as well. Maybe that was related to the feet cramping.

Another two-miler scheduled for tomorrow.

Have a great week everyone!

Deb

[run it, ride it]

W000, runs! At heart, I'm just a runner with a cycling problem :D.

Yesterday I did 15km on sloppy trails (with five sizeable hills) in 1:27, which is pretty speedy for me. My best time on that route is 1:18, but lately I've been running closer to 1:35 and struggling (or cutting my route to just 7-10km), but this time was almost effortless.

I know why, too! The day before yesterday I wasn't on the ball at all, and instead of pushing beyond my limit I turned right back at 3.3km, telling myself, 'you are too sore today and will only injure yourself if you push this. Wait till tomorrow.' What do you know? Self-preservation pays off!

Woulda been even faster if I wasn't so saddle sore from working three horses, one of which was stubborn as a mule!

Deborajen, I don't know how you do the treadmill thing for such distances! I'm terrified of falling off and have the tread permanently embedded in my calf to justify it! Kudos!

[rocknrollgirl]

TF, I was glad that I finished the ride, but I was as you would say "knackered". Made up for it with a great swim today. The boys would had forgiven me if I bailed, but...I probably would not have let myself off as easily.

ok...gotta go post a Yoda question...

[Shiraz]

Oh what a difference sunshine makes:) I had a great 7 mile run IN THE SUNSHINE and averaged 9:30 overall. Haven't got to run since my long run Saturday but biked Sunday. Go away gray days for good!!

[Deborajen]

Deborajen, I don't know how you do the treadmill thing for such distances! I'm terrified of falling off and have the tread permanently embedded in my calf to justify it! Kudos!

I'd hate to be eaten alive by one of those things, too. But outside it's traffic, wildlife, potholes, etc. Choose your poison, right - ? I just hate to miss a run so the treadmill is o.k. sometimes.

This morning I just did my 2-miler. This one was outside and it was about 35 degrees outside, practically dead calm - which is nearly unheard of around here - and it was really quiet out. Really nice, and quite a contrast to the gym night before last. :)

Long run this weekend. -

Deb

[tattiefritter]

3 miles today (looking forward to doing some longer runs next week). As my legs were feeling ok from last nights MTB ride I pushed the pace on the last two miles. It is lovely and warm here today and very little wind which is great except I wore my windproof gilet (vest) as I wasn't expecting it to be quite so warm and it did a fantastic job of blocking what little breeze there was. I was boiling by the end and at least grateful that I was wearing short sleeves and 3/4 tights rather than full length sleeves and tights but my mouth was so dry and my face was doing a rather fetching impression of a beetroot. The warm weather is set to continue into next week so I think i will dig out my shorts and camelbak flashflo and start taking some water out with me again.

Its due to be even warmer tomorrow and I should to be cycling in, have a feeling its going to be a leg/arm warmer and shorts day (yay, yay, yay) tomorrow but I'm not sure if the world is ready for a glimpse of my ghostly white knees yet.

[rocknrollgirl]

YEA!!!!! I did a two mile time trial on the road today....two miles in 15:29. Never in a million years did I think I would run a sub 8 min mile. And it was windy, and there is a hill, so not bad for a non-runner....

YEA!!!! My dream of a sub 24 min 5k may not be too far out of reach.

I spend all my time on the trails, so it is really hard to convert it over to road time.

YEA!!!!!!!


Ruth

[colby]

YEA!!!!! I did a two mile time trial on the road today....two miles in 15:29. Never in a million years did I think I would run a sub 8 min mile. And it was windy, and there is a hill, so not bad for a non-runner....

YEA!!!! My dream of a sub 24 min 5k may not be too far out of reach.

I spend all my time on the trails, so it is really hard to convert it over to road time.

YEA!!!!!!!

That's so cool! I think you might have to stop calling yourself a non-runner at some point, though. ;)

[rocknrollgirl]

I AM A RUNNER.

Ruth

[colby]

Let's see... I took the dog on 3 or 4 mile runs Monday, Tuesday, and Wednesday. Wednesday we (been running with the dog every day) did a slightly different and more varying route, but I think it was a little shorter. Wednesday night I did super kickboxing thingy at the gym, so today I did yoga to stretch out me muscles.

Back on the HM plan now, for my May 27th HM (and May 6th 12k). I've been swamped at work lately and just trying to get on a schedule, now I finally feel like I can.

Hoping to get my husband on his bike soon, too... while I'll be focused on the HM, I have a couple of easier days that would be good for cross training (which would mean an easy run and ride to work, or a longer ride and to work). I'd take two commute days over none! (He's being stubborn, he likes to store nuts for the winter and hates coming out of it.)

[KSH]

36m 30s
3.50 miles
10m 26s /mile


Mile 1- 11:30 minutes
Mile 2- 10:00 minutes
Mile.50- 11:00 minute mile
Mile .75- 9:30 minute mile

Total Miles: 3.50. Was suppose to run 4.00 miles, but the gym closed at 8:00 PM, and I got on a treadmill at 7:10 PM.

My lower legs hurt so bad. I don't know how I will run another 3 miles tomorrow. I really think back to back days running is not good for me.

[Wahine]

I AM A RUNNER.

Ruth

:D :D :D :D :D :D

On the flip side, I do not feel like a runner this week. Both of my runs had to be cut short and I wasn't able to do any intervals. Too tired. I was supposed to bike tonight and I had to bail. Everyone at work has been sick this week. Maybe I'm fighting off a virus. Weird thing though, my resting HR is fine. I don't know what's going on. It may be stress. I'm trying to file US taxes for the first time and Canadian taxes, figuring out how the heck I'm supposed to pay one and claim the other etc.....

Bahhhhhhhh. Having said that, I should go peruse the IRS website. I am officially filing as a non-resident alien. Everyone at work thinks it's really funny. They all call me the resident, non-resident alien. Well I am green after all. I even have a green card.

Is anybody tired of my rambling yet, I could go on for hours you know.

I once had this aunt....

[Shiraz]

Everyone has really put in miles and rides. You are all very encouraging to me.
What to do today? Do I run with my grandbaby in the jog stroller or wait till my daughter is here over lunch and get a solo run?? I tend my beautiful grandson Tristan today but need to run.

Tomorrow I need to run 10 miles and then I really taper off for next Saturday's 1/2 marathon. I am excited for the run but a little nervous. I not sure I feel as prepared as I have in the past. It has been a very winter and spring.

Wahine, I hope your taxes come together. That has to be weighing heavily on your mind. I would rather take a beating than deal with that.

[Wahine]

Wahine, I hope your taxes come together. That has to be weighing heavily on your mind. I would rather take a beating than deal with that.

Thanks Shiraz. I've had the worst week training since I started getting ready for IM. I am definitely "off". I usually have things like taxes squared away well before deadlines. But this year is so different. I thought I could apply for and extension in the US, file in Canada, get my assessment back and file in the US with my CND information on file. Then I found out on Wednesday morning that I have to have my US taxes done and my assessment back before I can submit my CND taxes. Sorts threw me for a loop. I have a lot of work to do this weekend.

Anyone want to come to my place and help me understand US taxes?

[colby]

Anyone want to come to my place and help me understand US taxes?

I always use either software or a website that tells me "put input A into box B and we do the math!" but if you're really stuck, I'd just pay someone to do it for you (perhaps it's a little late for that ;)). The cost of tax preparation is deductible.

Good luck. Taxes are more frustrating than training... at least with training you know if you do it right, you can finish. ;)

[KSH]

40m 40s
3.50 miles
11m 37s /mile


Bad weather in these parts today, so got on the treadmill at lunch.

Went an extra .50 to make up for the .50 I missed running yesterday.

Overall the run was OK. Boring... and I had to work out a side cramp.... but my legs held up better than they did last night.

[rocknrollgirl]

OK..so training at the race venue yesterday. I had heard rumors of a HUGE hill we have to run up. Well, I found it....

http://s151.photobucket.com/albums/s152/rocknrollgirl_01/?action=view&current=Roundvalley014.flv


http://s151.photobucket.com/albums/s152/rocknrollgirl_01/?action=view&current=Roundvalley015.flv

http://s151.photobucket.com/albums/s152/rocknrollgirl_01/?action=view&current=Roundvalley016.flv

The clips do really not even do it justice. They call it toboggan hill, for good reason. And yes, we have to run down it too.

Yee Haa!

[yellow]

OK..so training at the race venue yesterday. I had heard rumors of a HUGE hill we have to run up. Well, I found it....

Ouch. I love the sound effects! Good to know that others can't complete full sentences at times during their runs without taking pauses to BREATHE!! :p

I think we all need to get straps to hook our cameras to our heads or something. I know they have "helmet cams" but do they have "head cams"?

I had intended to film some this week as the arrowleaf balsamroot is in its full blooming glory on the lower trails. But alas! I ran all higher trails this week, and nothing is blooming up there yet. Maybe I'll go do another short run this afternoon... (I ran easy this am with my middle aged ladies group, which means that we mostly talked and ran a little). I'm at 27+ miles for the week right now...what's another 5 or so??

[colby]

Back on the HM plan now, for my May 27th HM (and May 6th 12k). I've been swamped at work lately and just trying to get on a schedule, now I finally feel like I can.

Today was supposed to be a 10k race but I didn't really want to dig one up to go out for, so I did a 6-7 mile run at home instead. Not quite pushing as hard as a race, but not really taking it easy either. Tried to keep my HR out of the "red" zone as much as I could. This was the first run I've done all year without the dog (she's away for the weekend with my dad).

I don't have a 10k route planned, nor do I have a 6 or 7 mile route. Instead, I cut off my 4 mile loop toward the end to seamlessly move on to the next loop, so probably 3.5-3.7 miles, plus a 3 mile loop on the end. A little more than 10k. Time was 58 minutes. Holy crap, I just did the math -- between 8:35 and 8:50/mile. :eek:

[KSH]

BIKE:
1h 8m
18.00 miles
15.88 miles/hr


Went to WRL with my boyfriend and we met MarkQuiet (BT friend) out there for some ridin' and runnin'.

I rode on my own, as I can't hang with the big boys.

My focus was to simply keep my breathing from getting labored. My goal is to do this race day so I have something left for the run. I did it, and keeping a 16 mph average was easy.

After the ride, the boyfriend and I ran.


RUN:
31m
3.00 miles
10m 20s /mile


I ROCKED THIS RUN!

I think my "slow down on the bike" plan really worked!

Sure, my legs hurt, but I pushed through and I simply can't believe I got below an 11-minute mile.

My focus for next weekend is to keep my breathing from getting too labored on the bike so I can do a good job on the run! I know I can do it!

HA-HA, I just realized that I was only supposed to run 2 miles, not 3. DUH!

[colby]

KSH, you did great!! All your hard work is really paying off. :D

[KSH]

I don't have a 10k route planned, nor do I have a 6 or 7 mile route. Instead, I cut off my 4 mile loop toward the end to seamlessly move on to the next loop, so probably 3.5-3.7 miles, plus a 3 mile loop on the end. A little more than 10k. Time was 58 minutes. Holy crap, I just did the math -- between 8:35 and 8:50/mile.

That is SUPER FAST Colby!

Dang. It takes me 60 minutes to run 5 miles. HA!

YOU keep up the great work!

[kelownagirl]

I did another 30 minute run yesterday when I was in Edmonton. I figure it was about 5km again. It was cool out but I didn't have any trouble breathing while I was running.My legs felt great and I think I could have gone further if I'd wanted to. Then when I got home, cooled off, and had a shower, I started coughing for about 45 minutes. Since then, my lungs hurt (a little) when I take a deep breath. I used my inhaler before I left. I guess my lungs just don't like the colder dry air...

[colby]

That is SUPER FAST Colby!

Dang. It takes me 60 minutes to run 5 miles. HA!

YOU keep up the great work!

Thanks. :D

I seem to have developed a sweet spot that starts around 5 miles. Must take me a couple of miles to develop a rhythm. I don't know if this will carry far enough to my 12k (first weekend in May) to make my lofty goal pace of 9:30, it's pretty hilly. I guess I can do a little hill prep in the next couple of weeks, but I don't want to sabotage my fresh legs, either. :)

[tattiefritter]

Was intending on doing 7 miles today but woke up feeling a bit under the weather. Dithered about whether to run or not all morning then work commitments popped up and made the decision for me - no time to run at lunch.

I did hard rides Friday and Saturday and an easy ride Sunday (was supposed to be a complete rest day) as well as lots of garden work and don't think I've eaten or drank enough. Am feeling much better now that I have just inhaled my lunch and am looking at what else I can eat :D I find it much easier to monitor my food intake when at work than I do when I'm at home. I can forget to eat when I'm pottering about at home on the weekends, never seems to be a problem at work.

Hopefully should be able to run tomorrow, need to have a look at my training plan for the week and see what I want to shuffle.