Winter Glow - Runs between Jan. 15th and 21st

[Grog]

Had a beautiful short run this morning with a few friends, so called "at the pace of the slowest runner." We had sort of a windstorm yesterday but this morning the wind had died down, the temperature had dropped to a crisp 0C and the skies were really beautiful at 7:30 a.m. when we headed out. On the way back a few minutes later the mountain tops were glowing with a pink coat of snow. How beautiful!

[Kimmyt]

Sounds beautiful Grog (I wish we had views like that, the closest I get is seeing the pink sky over the tops of buildings as I walk into my cubicle at work)!

6 miles this morning, and man was it tough. I over-layered a bit. I will probably be in the market for a good mid-weight softshell for winter running, right now my Gamma SV is too heavy for temps hovering around freezing. Recommendations appreciated. We were supposed to do hills but after one loop of the hilly neighborhood, most of us begged off (REALLY tough swim class last night had my legs feeling like lead), so we finished the 6 miles in a semi-flat neighborhood.

It was a tough run, and with the cold and my sore muscles I was feeling it in places I never had before. But I slogged through. The rest of the week I'm laying low, one short run on Thursday and then a big ugly trail race on Sunday. Will post trip report, here's to hoping for no broken bones!

K.

[Grog]

I over-layered a bit. I will probably be in the market for a good mid-weight softshell for winter running, right now my Gamma SV is too heavy for temps hovering around freezing. Recommendations appreciated.

This morning it was 0 Celcius when we started and I was a bit overdressed, knowing I wouldn't be running very hard and also taking walking breaks. I had a very light polyester short sleeves t-shirt , one pretty light-weight long sleeves wool shirt, and just a windbreaker that's featherlight on top. Plus a wool beanie hat and gloves. I find that if I wear the beanie I don't need to wear as much clothing on the rest of my body.

On a "normal" run I probably would have gone without the windbreaker, unless it was windy, in which case I would have worn just my windbreaker vest with a mesh back.

Glad you were out there!

[HillSlugger]

2.8 miles this morning in the pre-dawn darkness. I've been obsessing over my speed, or lack thereof, but I've now decided to concentrate on getting my distance up to 5k and then let the speed improve later.

[emily_in_nc]

3.5 miles on the treadmill today with some excellent music on the MP3 player. Probably the best I've physically felt on a run ever -- just started running last year, and not regularly enough. :) I look forward to running outside when it's a bit warmer (I'm a cold-weather wimp).

Emily

[Wahine]

4.5 miles for me at the track with a client. My legs are very tired from a harder run on sunday and two tough swimming days in a row. Wow. Tired. Bed.

[froglegs]

4 miles tonight. 1/2 marathon this weekend!!! :eek::eek::eek::eek: I guess I'm ready, I've done a couple 10 mile runs and some 7s and 8s. I know I'll be able to finish the run, but beyond that I have no idea how I will do!!

[OakLeaf]

The regular aerobics instructor came down with food poisoning :eek: so I taught yesterday morning. But I only get half of a workout teaching the older crowd, and I didn't run Monday, so with my 5K coming up next week I felt like I needed to get out for a short one. 3.18 miles, nice and easy except for a rather stiff wind to give me a bit of a challenge on the out-route and a boost on the way back :)

[Jolt]

3.5 miles on the treadmill today with some excellent music on the MP3 player. Probably the best I've physically felt on a run ever -- just started running last year, and not regularly enough. :) I look forward to running outside when it's a bit warmer (I'm a cold-weather wimp).

Emily

30 minutes around the neighborhood this morning; it was a bit of an obstacle course with the patches of ice and uncleared snow! Temps probably in the mid-20's (Fahrenheit, obviously) with some wind. I've found that I actually seem to run best when it's cold like that, as long as I dress appropriately (wind pants, long-sleeved zip-neck tee, fleece vest, fleece mittens and headband or lightweight beanie). Try it, you might like it ;). It sounds unappealing but once you get out there and get going you'll be nice and warm.

[Kimmyt]

The hardest thing about winter running is figuring out layers. Because, I've found when I'm layered right, when I'm not running I'm fairly cold. Not freezing, but uncomfortably cold. Once I start running though, I'm fine. So if I'm comfy to start with, I'm way over-layered.

Getting myself to accept this when it's pitch black out and 20F, though... is another story. I end up over-layered much of the time simply because I can't for the life of me make myself suffer that early in the morning! I'm weak-willed I guess.

And here's something for any other newish runners out there. I figured out why everyone talks about the 10% rule. :( They're right. I decided it would be ok to increase my mileage from 10-12/week to.. oh, 24 last week. :confused: I don't know why I thought it was a good idea. It seemed ok at the time. Now my inner hip is nagging me and I had to ice it last night after climbing. My left shin is aching and I've got a race on Sunday. I feel like I'm falling apart. :(

And the sad thing is, i did it to myself. Here's to hoping if I rest it the rest of the week that the aches and pains will subside in time for the race!

K.

[Jolt]

The hardest thing about winter running is figuring out layers. Because, I've found when I'm layered right, when I'm not running I'm fairly cold. Not freezing, but uncomfortably cold. Once I start running though, I'm fine. So if I'm comfy to start with, I'm way over-layered.

Getting myself to accept this when it's pitch black out and 20F, though... is another story. I end up over-layered much of the time simply because I can't for the life of me make myself suffer that early in the morning! I'm weak-willed I guess.


That's actually a really good rule--if you're comfortable when you walk out the door, you will soon be WAY too hot! Even if you're chilly to start with, you might still have to do some adjusting once you get warmed up. With the layering system I mentioned in my previous post, I often still end up unzipping the vest about halfway and unzipping the tee a little as well before too long. Once I do that it's about right.

You're right about the tendency to over-layer to avoid being cold at the beginning! I tend to do that not so much with general clothing as with the gloves--those fleece mittens I wore today are really a bit much and my hands end up sweating some. However, I hate wearing just the thin knit gloves for a cold run like today--I do NOT enjoy having numb fingers for the first half of the run, so I wear the hot mittens instead!

[Grog]

Promise to myself (and to you guys):

I will go out for a run in the late afternoon, in hopes that the skies will clear a little by then.

Not a long one. Just a "I did it" run.

[roadie gal]

Damn, damn, damn!

I got on the treadmill to do 2 miles and flared up my PF. I could only go 1.5. Now I'm stretching it against the computer table and I've just taken some Motrin.

Damn!!

[tattiefritter]

And here's something for any other newish runners out there. I figured out why everyone talks about the 10% rule. :( They're right. I decided it would be ok to increase my mileage from 10-12/week to.. oh, 24 last week. :confused: I don't know why I thought it was a good idea. It seemed ok at the time. Now my inner hip is nagging me and I had to ice it last night after climbing. My left shin is aching and I've got a race on Sunday. I feel like I'm falling apart. :(

And the sad thing is, i did it to myself. Here's to hoping if I rest it the rest of the week that the aches and pains will subside in time for the race!

K.

You're not alone, I've done that kind of thing too (going from 3 mile runs to 8 mile runs in three weeks, going from flat tarmac running to offroad running with 1500ft of climbing and descending in it), I think we all to an extent have to overdo it first and hurt ourselves before getting sensible! Definitely rest for the rest of the week you can't do much to increase you fitness now anyway.

I've re-scheduled in my "easy week" again, I did start to make real progress when I had 3 higher mileage weeks followed by one much lower mileage (about half) week though I would do some of the runs faster, don't know why I stopped doing it last year though its hard to make yourself back off sometimes. My "easy week" is scheduled for next week but I don't feel I need it as my bike mileage has been lower than I expected due to all this bliddy wind and rain!!!!!!!!!!!!! I'm still going to do the shorter runs, just up the intensity.


6 miles on Monday with a 2.5 mile section of fartleks - not in the rain. I'm out with the club tonight and it has actually stopped raining though it is forecast for heavy rain again tomorrow when I'm off, typical.

[teigyr]

2.5 miles yesterday, 6 miles today! My longest in the past couple of months has been 5 miles. I'm getting there :D

Froglegs, good luck on your half marathon. I can't wait to read about it.

[OakLeaf]

Had to teach aerobics again this morning. Today I had time to take a longer break before my run, so I was able to do pretty much the workout I'd planned, a little speedplay, 4.45 miles.

39.4 miles so far this year :eek: that is so not me!

[Wahine]

I did a short water run as part of our indoor tri workout last night.:)

It was fun, we swam 500 m after a warm-up, then rode the trainer 30 min on the pool deck, then we got back inthe water for a 15 min H2O jog. It was good to hang with the tri club again and DH came with me. Yippppeeeee.:D:D

[Grog]

Oops - despite the accountability statement, I didn't go yesterday.

But I went this morning. The skies are so dull I'd almost cry. :( It was not really fun but I survived a fast 5K.

Now what should I do tomorrow?

[uk elephant]

I'm so happy with myself for getting out on a run last night, I thought I'd post about it. I was feeling very achy from circuit training the night before and it is hard to get out the door for a run after a long day especially when BF for once is cooking dinner. But I made it out the door which is always the hardest part with the motivation that even if I just walk around the block it's more exercise than sitting on the couch. But once I got outside I was feeling pretty good, and then some good tunes were on my mp3 player and I perked up. I ended up jogging for half an hour. Probably didn't do more then a couple of miles, but did far better than I had expected.

[nonsmoker3]

I have been quite the slacker this week. Finally ran this morning, 3 decent miles, then swam 800 meters.

I saw 2 deer on my run (I run in the middle of town), they sauntered across the highway stopping traffic, then stood in the middle of the track where I run and stared at me until it creeped me out enough to yell at them! You could hear it as they got further into the neighborhood because they had every dog within a 10 mile radius barking like crazy!! Wonder how many folks were happy with the 5:30 wake up call!!:p

[Jolt]

Did another half hour around the neighborhood yesterday; slightly different route to avoid the worst of the ice. I have a feeling I won't be running today--we have freezing rain happening here and there looks to be an inch or two of slush currently on the roads/sidewalks. Yuck! That means an indoor stationary-bike workout (boring!) unless I decide to go to the Y tonight and climb at the rock gym.

[teigyr]

2.5 miles this morning :D

How many times a week do most of you run? I'm running 5 days a week but I wonder if that's too much? I'm trying to do one long day (which is now at 6 miles), one medium long day (which is about 2/3 of the long day) and the rest are shorter. I just don't know if it's overkill?

[HillSlugger]

2.5 miles this morning :D

How many times a week do most of you run? I'm running 5 days a week but I wonder if that's too much? I'm trying to do one long day (which is now at 6 miles), one medium long day (which is about 2/3 of the long day) and the rest are shorter. I just don't know if it's overkill?

My training schedule generally only allows 2x per week on each event. Personally, I don't think my body could take running more than 3x.

[Jolt]

2.5 miles this morning :D

How many times a week do most of you run? I'm running 5 days a week but I wonder if that's too much? I'm trying to do one long day (which is now at 6 miles), one medium long day (which is about 2/3 of the long day) and the rest are shorter. I just don't know if it's overkill?

It really varies...some weeks it can be 5-6 days and others 2-3. It depends on the season, weather conditions (if it's really yucky out I end up doing the indoor stationary bike) and how busy I am. Average probably works out to 3-4 days a week. In the summer it tends to be less because I mix it up with cycling and some swimming, and in the winter I run more because the weather isn't conducive to cycling and I'm not around water as much (and I've found that the colder it is the better I seem to do with running, within reason; on the other hand I hate the heat and find that it's easier to tolerate it on the bike). I think as long as you build up gradually and listen to your body there's nothing necessarily wrong with the schedule you describe. If you notice aches and pains, it might be wise to alternate the running with something else.

[Grog]

I run at least four times each week, sometimes 5. One is a long-run (1h15m +), one (or two, if it's a 5-run week) are short (20-30 minutes), one is longer (40-60 minutes) and one is a dedicated intervals/hills session that lasts about 40 minutes. I have tended to skip them recently because of all the bad weather: I don't like to slow down to recover (as I must when doing hills workouts) when it's around freezing temp...

Lovely morning, the temperature is hovering just above freezing level and there is a very wet snow falling. I am supposed to go out for 20 km, and I was planning to run on the road (which is wetter than the trails). Uggh.

[Jolt]

Once again today, the usual half hour around the neighborhood. I made the mistake of skipping any kind of workout yesterday due to the amount of school work I had to do, and when I went to my friend's house in the evening to bake cookies and hang out she asked if I had drunk a cup of coffee (and no, I had not) right before coming over because I was a little hyper. Must have had some pent-up energy after sitting in front of the computer/books all day!

[HillSlugger]

I did my longest, fastest run in months: 3 miles at a 9:48 pace. It felt good! I some much prefer running when it's light out. I wish I could do it more.

[Wahine]

Good job MD!!

I ran 5 and some miles today for fun.:rolleyes: Because my coach told me I need to behave more like a runner. I'm not sure what that means but it was fun to just go out and run without a plan.

Then I went to the bike store and helped a friend spend 1600 clams on a bike. Ahhhhhh, almost as good as buying your own bike.:D:D

[kelownagirl]

I did my run this morning. 1:30 run, 1:00 min walk this time. Did 3.25 km. Whooptie-doo....

[Grog]

So I did go out for the 20 km run in the ugly weather.

I felt as if I was in a scene from Rocky. It was just awful, and got worse and worse as the temperature increased a little and the snow turned into puddles.

But the time was good - better than I expected - and I tell myself that comes February there will be nothing to stop me on that half-marathon. :)

But (bis): running on snow hurts my form quite a bit and one of my legs is really hurting how. Will need to be gentle tomorrow.

I had food, a shower, a nap, and then went out to run some errands. The weather had completely turned itself around in the intervening 90 minutes and there was more than a patch of blue sky. I hope I get to go for a short run tomorrow in such beautiful weather.

Be kind to yourselves ladies! And enjoy the pounding of your shoes, wherever they may take you!

[Wahine]

OK here it is, accountability post.

I'm going out for a short fun jog, just because.

Now if only I can find some clean tights...

[OakLeaf]

Interval day today, last hard workout before race day.

Howling wind straight down the beach, 30 mph steady, gusting to 40 mph. My downwind intervals were over 2:30/mile faster than the upwind ones! I came home with sand all over me and grinning the whole downwind leg :D

I have to laugh how many of us (me included) use this thread for accountability, aka we have to drag ourselves out for a run. It's like hitting myself in the head with a hammer... it feels so good when I stop :cool:

[nonsmoker3]

I use this for accountability too. 4 miles this morning, and it was so freaking cold (for Georgia), about 27 degrees. I thought of at least 400 reasons to stay in bed, but I did that yesterday, so I had to get up and get moving. It was rough though, let me tell you.

I have 5K races for the next two Sunday's. Hoping to place in my age group this coming Sunday. The following Sunday is the Super Bowl run, and it is so huge I don't stand a chance of placing - but it is tons of fun.

[Wahine]

OK. It worked. 4.16 miles and once I got over being a little stiff (that took about 12 min or so) I actually had fun. It's hovering right around freezing right now and we're getting snow on and off.:) It's great running weather.

[alpinerabbit]

We went for a walk (about 3 hours) on account of our mutual shin splints.

It was nice but I was envious of the joggers.

[Jolt]

Just got back from another standard half-hour run...it's about 15 degrees here right now so it was a little chilly but invigorating.

[Kimmyt]

Well, I did probably my hardest run ever today, 7 something miles of tortorous trails and hills that you had to practically crawl up on your hands and feet. My time wasn't bad, something around 1:37, which considering the terrain I'm pretty proud of. Did manage to roll my ankle 2-3 time at the beginning on the snow and ice covered rocky trails. My hip is sore again though, so now I'm seriously worried I'm doing something wrong. Does anyone know anything about getting your stride analyzed and how to find someone to do it?

[KSH]

You ladies are NUTS!!!! Nuts I say!

I'm in Texas... it was 40 degrees when I needed to run and a bit windy. I hit the gym. Unfortunately due to some pain in my legs I had to do most of my 80 minute run on the elliptical.

Anyhoo, I can't imagine running in the weather the rest of you do!

Kimmyt... great job on the run! Snow and ice covered trails? See, again, I'd be inside. As for getting your gait looked at, nose around the tri and running clubs and look for a coach that specializes in that. Good luck.

[kelownagirl]

I'll take the cold over the heat ANY day.

[Grog]

I'll take the cold over the heat ANY day.

Oh me too! I stop running when the temperature goes above 15 Celcius!

[Jolt]

I'll take the cold over the heat ANY day.

I agree!

[Kimmyt]

You ladies are NUTS!!!! Nuts I say!

I'm in Texas... it was 40 degrees when I needed to run and a bit windy. I hit the gym. Unfortunately due to some pain in my legs I had to do most of my 80 minute run on the elliptical.

Anyhoo, I can't imagine running in the weather the rest of you do!

Kimmyt... great job on the run! Snow and ice covered trails? See, again, I'd be inside. As for getting your gait looked at, nose around the tri and running clubs and look for a coach that specializes in that. Good luck.


It was actually a really good time, in a kind of insane way! I'm going to post a RR on Bt.com once I get results in. It finished at a local German club, so there were pitchers of Spaten and oddly enough, an Irish band, afterwards. Good party!

[kelownagirl]

I agree!

Except maybe this morning - it's -18 C (0 F.) Hope it warms up a bit before I run this afternoon. :eek:

[ummbnb]

I had to take several days off last week because of kid-obligations each evening. Got in a good run on Saturday and a so-so on Sunday. My 6yo ds went with me on Sunday so we only "ran" for about 1 1/2 miles and walked the rest. He had a ball and wants to go again.

It's currently 3 degrees and windy outside and the rec center is closed for the holiday so I'm thinking today will be either another off day or something from the exercise channel on On-Demand.

[Grog]

Except maybe this morning - it's -18 C (0 F.) Hope it warms up a bit before I run this afternoon. :eek:

You know what? It's do-able!

I went out running in Montreal once, it was dark and under -15C, with my thickest tights, lots of layers on top, and mittens. I remember being overdressed, actually. You don't have to go for long, just a few minutes, and you feel so refreshed!!!

It was actually -2 this morning here (C as always) and we ran at 7:30, a bit before sunrise. The skies are so beautiful and clear and blue and pink. We even witnessed the moon set, a big orange balloon slipping behind the mountains. I think this is why I run. I feel so privileged...

[Jolt]

Went for a run (the usual 30 minutes) this afternoon; it was about 20 degrees and sunny. I over-layered this time by adding a very light windbreaker over the other layers--this was just right yesterday when it was 15 degrees and the sun was starting to go down, but too much today! It's amazing how such a small thing can make such a big difference in how warm you are.

[HillSlugger]

too cold to run this morning, so I waited until the afternoon when it was warmer (24 degrees; woo hoo!). I've never run this late in the day and I don't think my body really like it; it felt so hard!

3 miles at a 9:57 pace

[Kimmyt]

I find running in the late afternoon pretty hard too. I think my body knows that the end of the day is a time for resting, and resents when it has to do work at that time. Especially during the winter.

p.s. Link to my Race Report (http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=101681&posts=1&start=1) for the trail run.

[OakLeaf]

I must be your-all's evil twin.

My body doesn't want to move in the mornings, hasn't since my 20s. I don't particularly sleep in; I'm best when I can let the sun wake me a half hour or so before sunrise; I'm just not suited to being physical in the mornings. I have managed to shift into doing a mid-morning aerobics class - just because doing the evening classes means eating dinner very late at night and disrupts anything DH might want to do together in the afternoons - but the intensity is a lot lower.

I'm just fine running or cycling in 90-95 degree heat and high humidity, with sweat literally pouring off my body. In fact I love that, and I especially love it MUCH more than getting out way too early to avoid the heat.

None of which is going to help me run this 5K at 7 a.m. on Saturday :eek::confused:

[kelownagirl]

You know what? It's do-able!

I went out running in Montreal once, it was dark and under -15C, with my thickest tights, lots of layers on top, and mittens. I remember being overdressed, actually. You don't have to go for long, just a few minutes, and you feel so refreshed!!!

It was actually -2 this morning here (C as always) and we ran at 7:30, a bit before sunrise. The skies are so beautiful and clear and blue and pink. We even witnessed the moon set, a big orange balloon slipping behind the mountains. I think this is why I run. I feel so privileged...


You're right. I went out after school and although it was warmer (-8?) my fingers were cold (crappy gloves). After 10 minutes, I felt warmer and by 15 minutes, I had taken off my gloves.

3.6 km in 27 min. 1:30 run 1:00 walk.

[teigyr]

7 miles today! Surprisingly enough, I didn't even feel human until 6 miles or so.

Thanks for all your responses re training and back-to-back days. I really don't want to get injured and I never did way back when but I know that when we (ahem) age, we become prone to things. I'm ok with running 5 days a week but don't want to do anything stupid.

Now...(yeah I know I am full of silly questions!), my half-mary is at the end of May. The training I've seen peaks at a certain time then you taper. Am I too high at 7 miles on my long day? Do I hang out at this mile for a while? Or do I go up higher, like to 10 miles, and hang there? I'm increasing my long day by 1 mile a week. I'm not worried about competing, I just want to be ok and not last :o

[froglegs]

7 miles today! Surprisingly enough, I didn't even feel human until 6 miles or so.

Thanks for all your responses re training and back-to-back days. I really don't want to get injured and I never did way back when but I know that when we (ahem) age, we become prone to things. I'm ok with running 5 days a week but don't want to do anything stupid.

Now...(yeah I know I am full of silly questions!), my half-mary is at the end of May. The training I've seen peaks at a certain time then you taper. Am I too high at 7 miles on my long day? Do I hang out at this mile for a while? Or do I go up higher, like to 10 miles, and hang there? I'm increasing my long day by 1 mile a week. I'm not worried about competing, I just want to be ok and not last :o

I'm no expert, but I think it might be ok to vary your long runs. You could do 10 miles for a few weeks, then maybe 11 or 12, then maybe 6 or 7 for a rest week. Sounds like you have plenty of time and you will be fine. I started with a long run of 4 miles 9 weeks out, finished my 1/2 yesterday in about 2.5 hours, which is obviously slow, but I achieved my goals of running the whole way and not finishing last. :)

[nonsmoker3]

Hey Froglegs - how was your race? Did you/are you going to do a race report? I would love to hear about it, and pics would be nice!!!:)

[teigyr]

Froglegs, I was just thinking about your race last night. How'd it go? And 2.5 hours is plenty respectable.

[OakLeaf]

Okay <taking self by throat>,

This week is my taper.

That means, regardless of anything I might have done today, when I go for a little jog on Thursday,

I will not go past the turnaround I planned just because I can tag the lifeguard tower, circle a sunbather, or whatever, if I go a little farther.

I will not chase cars to read their bumper stickers no matter how slow they are going.

I will not wear a bra that I know causes my HRM to lose contact, just so I don't have to wash one of my good ones before race day.

I will not sprint for the letter carrier when she turns onto my street during my cooldown walk, even if I have another outgoing parcel.

:rolleyes:

[kelownagirl]

Okay <taking self by throat>,

This week is my taper.

That means, regardless of anything I might have done today, when I go for a little jog on Thursday,

I will not go past the turnaround I planned just because I can tag the lifeguard tower, circle a sunbather, or whatever, if I go a little farther.

I will not chase cars to read their bumper stickers no matter how slow they are going.

I will not wear a bra that I know causes my HRM to lose contact, just so I don't have to wash one of my good ones before race day.

I will not sprint for the letter carrier when she turns onto my street during my cooldown walk, even if I have another outgoing parcel.

:rolleyes:

:D

I will not run faster when someone I know drives by...

[crazycanuck]

Hey..does deep water running count

[Wahine]

Yes but you should post it on this week's new thread.:)