Spring Previews - February 25th to March 2nd Runs

[Grog]

We've had spectacular days here in Vancouver, BC, so let's call this "Spring Previews."

What spring - summer running events are you all signed up for?

I have an 8K race on March 16th and then the Vancouver Sun Run (sort of a cult event, 50,000 people and more for a 10K "race" with everyone's times published in the newspapers the next day!!) on April 20th. I'll do the latter just for fun, with a bunch of friends.

So I keep on running!

This morning I did a gentle 5K with my running partner. I was thinking about doing intervals but she was not up for hard running (at 7:15 in the morning I really wasn't either) so I decided I would do the intervals at the end of the day instead, perhaps even go to a track, and just have an enjoyable half-hour with her. We did that.

I'm quite stiff. But happy.

Your turn!

[OakLeaf]

I'm not signed up for any running events (yet). I'll take 'em as they come. I guess I should see about some swimming lessons though, if I really want to do a sprint tri in '09 :cool:

Intervals today, 1 min x 7, and it felt pretty good. I'd say I'm back to where I was before I got sick... although there's still a little lingering infection in my ear :mad: Just a little and it isn't interfering with my hearing at all, so I'll let it work itself out. Four miles total.

Today's theme on the beach: west wind. Even though it was an hour before high tide, the surface was wide and firm.

[Deborajen]

It was a cold one here this morning - mid 20's with winds 15-25 that really bit. But I layered up and got in two miles anyway.

I'm not signed up for any events yet but if the weather is acceptable (o.k., I'm a weenie about running events in bad weather - ), I'm planning on doing the St. Pat's Run which will be held the Saturday before (March 15th, I think). It's a 4-mile run commemorating the 100th anniversary of the Army Reserves. My son is in the Army Reserves and he might do it, too, which would be cool. Then there's the annual 10K the second Saturday in May. After that, who knows.

Deb

[Wahine]

Ran 10 miles yesterday as a 5 and 5 split.

I'm gonna try for at least 8 again today. My legs are starting to get sore.:rolleyes:

[Tiffany]

My first run will me March 22. It's a fast 5k. I say fast b/c it's on a very flat route. Weeeeee!

[Grog]

Wahine, you rock.

I would donate some of my miles to you but I know you don't need them. :D

[Wahine]

Thanks Grog. Well, my lunch hour got eaten up by stupid paperwork. :p I managed a little under 4 miles. I was hoping for 5 so I could run 3 tonight on the treadmill after work.

Why does 4 miles on the treadmill seem so much farther than 3?

[teigyr]

I did hills today. I *think* because my highest HR was higher than last week but my average was lower, that this is a good thing. Then again, it's not like I know what I'm talking about. I'm still waiting to make it to the top in this glorious and powerful fashion instead of feeling good for about 5 seconds before I start realizing I'm starting to get very tired.

I have a 5K in March that is just fun and beer. I have a 1/2 marathon in May, a sprint tri in June, another sprint tri in August, then a marathon in October. Hopefully. I signed up, at any rate. I would like to do one in my lifetime.

I console myself by remembering back when I was a decent runner ('course that was from 5th grade until H.S. graduation) that hill repeats were painful way back when. This was when I was younger and lighter and had no concept of mortality. So I guess it's not so bad now :D

[teigyr]

Why does 4 miles on the treadmill seem so much farther than 3?

For me, it's boring as heck. That and it's hot. There are no distractions unless you count the guy next to you at the gym sweating and grunting. Since I don't have an ipod, there's nothing to do but watch the numbers go by. I applaud your tenacity though :D

[Wahine]

Hill repeats are always painful. But very useful.

I've run 30 miles in 3 days. I'm going to bed.

[Grog]

Rain. Hadn't ran in the rain for a bit.

Went down alone this morning to do intervals. I was supposed to do them last night but it just didn't happen then.

After a downhill warm up I did 15 X 40 seconds effort (pretty hard) and then 20 seconds jog. I did 7, then took a one-minute walking break, then another 8. I had to keep some juice to come back up the hill at the end. It went pretty well, but I can feel that my legs are the limiting factor. More high-cadence drills, maybe?

[brok]

Here in Illinois I am still slugging along on the treadmill looking out the window hoping for spring. My first organized run for the year will be a 2 mile run at a local community college in April. Next I will run a Race for the Cure event in May, followed closely by another Race for the Cure run in a different city in early June - I'm lucky to be an hours drive from each one. Man, I'd better step up the training those dates don't sound very far away.

[Tiffany]

Did 4.5 on the treadmill last night. Wasn't bad after 3 but the first 3 were a nightmare. Does anyone else feel like it takes FOREVER to get a good warm-up before you start feeling like you're in your groove?

I'm headed outside tonight for a 5 miler. I can't take the treadmill anymore and the daylight is *just* enough that if I take off from my work I can get in 5 miles or so before it gets dark.

[KSH]

I went to the gym last night on the treadmill for 40 minutes... which came out to 4.20 miles.

My boyfriend was so sweet. It was our 4-year Anniversary so he came to the gym with me and ran beside me. I'm glad he did or I would have quit early.

I had some new shoes on and I think I tied them too tight... so my whole left foot was numb. But I didn't want to stop and retie them as I can get obsessive about that.

Then I started getting a blister on my left arch. I had about 8 minutes left to go so I gutted it out.

Overall it was an uncomfortable run where my main focus was NOT focusing on the pain. Unfortunately even my music was boring me and not motivating at all.

For the rest of the week, running wise... I have:

Thursday- 50 minutes running on treadmill (too dark when I get off work to run outside).

Saturday- 80 minutes running OUTSIDE! YES!

[KSH]

Why does 4 miles on the treadmill seem so much farther than 3?

WOW! Isn't that the truth? 3 miles I can just bang out and not think twice. 4 miles... it's tough... and my 50 minute sessions are just as hard.

[Wahine]

Did 4.5 on the treadmill last night. Wasn't bad after 3 but the first 3 were a nightmare. Does anyone else feel like it takes FOREVER to get a good warm-up before you start feeling like you're in your groove?


Yes. That's why it's so great to run straight off the bike, you're already warm.;):rolleyes:

[Tiffany]

Yes. That's why it's so great to run straight off the bike, you're already warm.;):rolleyes:
I can't wait to start doing that. I've been going straight from spin class to the treadmill at the gym but I know it's not the same. Looking forward to my first tri this year. :D

[Wahine]

Tiffany, you are warm when you get off the bike but it doesn't feel good. That was a bit tongue in cheek.

I ran about 4.5 miles at lunch. Plugging away.

[kelownagirl]

I've been getting an increasing amount of pain in the top of my foot since getting orthotics so I took them out until I get can in for another adjustment. Trouble is, the irritation is already there and now my foot is really hurting when I run (or walk or limp...) in any shoes. I tried to go for my run today but just couldn't hack it. Had to pack in after only 14 minutes. Now I'm really PO'd. I really don't need this on top of the shin p;ain which I've been managing to work though. Argh. #$@%$#&^#%^%$@

[rocknrollgirl]

Oh KG, I am so sorry and I sooooo feel your pain. Trust me. I hope you get it all sorted out really soon.

OK runner girlies...I am trying a 20 min walk/jog on the threadmill tomorrow. First in 8 weeks since I have been injured. Keep your fingers crossed and send some good karma my way at approximately 3:30 pm EST...

[Grog]

Oh KG that really sucks. I hope you can get it figured out... and make it HEAL!

RnRgirl, how was your run?

[Wahine]

KG -That stinks. Does your PT do manual therapy? Have they messed around with the bones in your foot to make sure that something isn't stuck and not moving properly? That can happen, even with people who have generally too flexible feet.

[emily_in_nc]

Did 4.5 on the treadmill last night. Wasn't bad after 3 but the first 3 were a nightmare. Does anyone else feel like it takes FOREVER to get a good warm-up before you start feeling like you're in your groove?

DEFINITELY. The first three are the toughest. At about 3.25, I start feeling the "runners high". Only problem is, I'm only up to 4.5 at the most, so don't get a lot of that. Oh well -- I'm working on it!

4 miles today on the treadmill in 43:14. Left knee a little cranky, hot in the gym. Not my best day, but I did it. Shooting for 5 miles (PB) on Friday if my knee will hold up....

Emily

[kelownagirl]

KG -That stinks. Does your PT do manual therapy? Have they messed around with the bones in your foot to make sure that something isn't stuck and not moving properly? That can happen, even with people who have generally too flexible feet.

Neither the PT nor the MT have looked at my foot or done any therapy on it. It's been a gradually growing problem that has suddenly reached a boiling point. I believe that the left orthotic has too high a bump under the metatarsal pad (right jargon?) and it's pushing my foot up too high so it's been rubbing on my shoe and/or putting it in an unnatural postion when I run. I tried to loosen the shoe but it didn't help much. Now it just feels kind of bruised and on the verge of being a stress fracture (had one before so I know the feeling).

The left orthotic was always felt a bit off and I've mentioned this to the orthotic girl a couple of times. She did one adjustment and then sent me off to the PT for my shins before she did anything else. I talked to her yesterday and said it was suddenly much worse so she told me to take them out until I can get in to see her. She'll make another adjustment and then recast the foot if necessary.

I am cranky today. Tired anyway. Missed my swim. And if you've read the OT:A, had big issues with the stupid eye surgery place.... I need a glass of wine.:rolleyes:

[OakLeaf]

Oh man (((((kg))))) that bites.

Hoping you get it sorted out and get to feeling better soon. RnR, hope it goes well for you.

Re: extended warmups: maybe that's my problem. My longest run so far is 6 miles. Maybe I'm just not out long enough for it to feel good :rolleyes:

[Tiffany]

All of you are doing so well ... and keep up the great work, Wahine. Your mileage is rock'n!

Well, I got to run outside today. I was :Ding the whole way. I ran 5 miles today and hit 102 miles since January. I really just started running again in December. Having the Nike+ iPod system realy helps me keep track of my mileage/pace/time, etc. It's been fun tracking it all.

[teigyr]

Kg, I hope you get it sorted out. I'm used to orthotics and pain and I know what it's like. If you don't get satisfaction where you are, think about going elsewhere. You should be somewhere that understands what you're doing and what you hope to accomplish. I lived far too long with the "you can't do that" mentality and hopefully you can make it better.

Today, after a rather hellish day at work (without eating much, no less because there is Much Evil), I went out for a 3 mile run. This was after working about 11 hours and already being tired and emotional but I beat last week's time by 6 minutes!!! I actually felt good and strong and like I could control my pace.

Dunno what's up but it was so much fun. My pace was, in fact, my fastest 3 mile pace ever. I was dripping sweat when I got home (and it was 8pm) but I felt very energized. Yay :D

[Kimmyt]

I haven't posted in here for a bit but I finally feel able to.

I saw the ortho yesterday, regarding the hip issues I'd been having while doing longer runs (and after that it started happening during every run,even my normal 3 mile runs). Even after I took time off from running the pain persisted, so I visited doc yesterday and he basically confirmed that he thought I'd just ramped up the mileage too quickly. Dumb me.

After my initial anger at him (even though I had guessed this was the reason anyway, I still needed to be angry at someone!) and then rightfully at myself, he told me to strictly use the 10% rule, and actually in the first few weeks use the 5% rule.

So he had me start by running whatever distance I could pain-free. Which, today, proved to be.... 2 miles. Ugh. I haven't run that short of a distance since I started running, but at least there was no pain. So 2 miles shall be my starting point and I shall go from there.

I hate math, but I just spent the last 20 minutes of my lunch calculating my strict running schedule. Because as much as it sucks, I'm happy to be able to run again. I really underestimated how much I enjoyed it, I mean, I do lots of other stuff, but nothing really fills it's place. Maybe it's because unlike my other sports, this one takes shear determination, because I'm really not good at it and don't enjoy it until it's over. So it feels like I'm working out more than it does when I'm doing my other more fun sports. I miss that, the fierceness of running, and I'm glad I can at least do a little of it again.

And he did take an Xray and nothing abnormal except a teeny bone chip in the top of the hip that could or could not have been a factor. He said if I don't find myself able to increase mileage (slowly....ever so slowly!) I could come back in for an MRI to find out if maybe the chip is more than it seems.

So, well I guess I'm back, though the Mini-marathon is out now, as well as the 9 mile trail run in March... anyone want to buy my transfer for Indy?

I guess this will give me more incentive to focus on cycling for the upcoming tri season... there's always an upside!

K.

[rocknrollgirl]

Hi Kimmy! Sorry the hip is bothering you. I am reaching 8 weeks on the injured reserve list.

So girls, I survived the intro run. I decided on the treadmill in case I got in to trouble so that I could stop asap. I walked a 5 min warm-up and then jogged 2 mins and walked to mins for 20 mins. Total of 25 mins. It felt so good to run. It did not hurt my knee. My legs felt it big time and my hammies went...YO what are you doing.

But I did a big stretch and I am icing. The proof will be later tonight and tomorrow.

Keep your fingers crossed.

update.......Starting to hurt....

[Wahine]

RnR hang in there. Kimmy, get thee a foam roller and work on these:

http://www.youtube.com/watch?v=QJLxruO3su0

I finished 11.5 miles today as a split workout. I really have nothing else to say. Same o' same o'.

[rocknrollgirl]

Yoda, I got the roller, but the forgot to send my hunkie roller guy with it. Is he sold separately?

[Wahine]

Unfortunately I think so. Hmmmmm, hunky roller guy with sexy accent. Doesn't get much better.

[tattiefritter]

RnR girl, didn't realise you were properly on the injured step (only get time to drop in here briefly lately), I'll stop mithering about my niggly shins!

I've done a goodly bit of running this week: 9.25 miles offroad on Saturday with 1400 or so feet of climbing/descending (fabulous fun). 6.25 flat miles on Tuesday with about 2.5 miles of that intervals - 4 minutes at 8mm (the 10k pace I'm aiming for) and 2 minute jog against a stupidly, stupidly strong wind. I headed out to the seafront for uninterrupted running, got blown to a complete standstill or backwards, got blinded by sand, had to run leaning backwards to stop myself being blown over then finally got blown into a lamppost (missed the doggy poo bin on a post two metres further on thankfully ;)). It was a glorious sunny day at least but my face stung for hours due to being exfoliated by all the flying sand. I ran for 5.5 gently undulating miles at an easy pace last night then 5 undulating (not hilly compared to the trail run) miles tonight with the club at a more challenging but still comfortable pace. I'm not good with three consecutive days in a row on tarmac (though I still do it) and my shins/calves are a bit niggly. I was going to ride to work tomorrow but the forecast is appalling for the afternoon (the joys of being at the end of the jetstream, another storm coming in) but it'll basically be a rest day tomorrow with some core work.

As far as spring goes I have entered a 6 mile trail race on the 9th March (around some of the local lower level trails I run/ride regularly), my first big trail race on the 19th April of 9 hard hilly miles and possibly a road 10K on the 27th April. Lots to keep me busy/motivated :D

[Tiffany]

Put in another 6 tonight on the treadmill. Slow but steady tonight. I'm starting to HATE the treadmill these days. After running outside yesterday it was all I could do to go tonight. Oh well, Spring will be here sooner than later. Actually, I'm just waiting for daylight which starts March 9th! Woo Hoo!

[jesvetmed]

Got in 5 outside... then walked another mile. TOO nice yesterday here! But, the rain is coming. The cold is coming, and even the lightning is coming. I'm heading back indoors!

[Grog]

Hard stuff this morning. Two times 10 minutes at tempo ++ pace (just hard, not comfortably hard). I was running with my sweet husband, which makes me run a bit harder than I should, but it's a good (read: painful) workout.

Tomorrow will be an easy day.

[rocknrollgirl]

Well, about two hours after the maiden voyage yesterday my knee started to hurt. I was pretty disappointed. So I quickly got the ice going. 20 mins on, 20 off all night. I had a good night last night and woke up this morning with no knee discomfort.

BUT OH MY GIDDY AUNT AM I SORE IN THE QUADDIES!!!!! right in that spot where someone would grab you if they wanted to make you jump and squirm. Lower quads. YIKES!!!!

So I am moving slowly, but my knee does not hurt at the moment. I say at the moment becasue I have learned with the nature of this injury that I have to judge pain and recovery just about hour to hour.

And tomorrow is another day.

[teigyr]

Well, today was 11 :D I actually think it was more like 11.5. I had a pretty strong headwind coming back and I think I didn't eat enough this morning because I was feeling a bit fatigued. I ate some gel stuff and had some water and felt better. My time was actually ok so while I thought I was holding back, maybe I wasn't holding back enough.

If anyone's a Spinal Tap fan, I kept this image in my mind for the run :D

[roadie gal]

I ran WITHOUT PAIN for the first time in 3 months today. I did 21 minutes on the treadmill. I've been taping my foot for the past 2 weeks and it has done MIRACLES for my plantar fasciitis. **happy dance, with taped foot** Now the trick is going to be reining myself in and taking it slowly.

[Wahine]

2.7 miles at lunch. Yup I'm getting sore.

1.3 to go. I lucked out and will get off work early this afternoon. I'm heading out to run at the track right away. I'm finishing this off with a dead flat jog.

[Grog]

BUT OH MY GIDDY AUNT AM I SORE IN THE QUADDIES!!!!! right in that spot where someone would grab you if they wanted to make you jump and squirm. Lower quads. YIKES!!!!

Isn't this nice soreness to have? It means you're back on track!

Glad you successfully nipped the unhappy knee problem in the bud.

TEIGYR, you're hilarious. I'll keep that image in my mind for my next hard run!!! :eek:

[rocknrollgirl]

Grog, I am probably miles from being sorted out, it is a very small victory, but I will take it. I now take the whole process about 1/2 day at a time.

[Shiraz]

Looks like everyone is having a pretty good week. I did get my 10 mile long run in last Sunday averaged 9:25 m/ mile. It helps to run with GF's to push each other to maintain a great pace. I had DH drop us out 10 miles and run back home from the back roads. The snow, rain and wind stopped for the 1:35minutes we were out. Great hills and rollers. I have only been able to run 6x800 with a warm up and cool down intervals on Wed. Hoping to get in a short easy run tomorrow and a 12 miler on Sunday. Missed my tempo run today due house buying stuff, oh well, tomorrow is another day.!!

We are in the process of buying a house and work is killing me. We are so busy on the peds floor with respiratory and influ A.

Nice job Teigyr:D:D
Hope all you injured ladies are on the mend soon!!

[emily_in_nc]

I met my goal of doing a five-mile run today on the treadmill. Farthest I've ever run in my life (46.9 years!) I was SO excited! I actually felt great the last mile, definitely feeling the runner's high. I did it in 53:34, quite respectable for me. I'll never be a fast runner, but it's fun to see the distances getting easier. My HR isn't going quite as high now that I've been running consistently 3x a week all month. I've also lost 2 lbs. without trying at all.

Looking forward to a trail run on Sunday -- it's going to be in the low 60s. Yippee!

Congrats to everyone on all their runs, especially rockandrollgal and roadie gal for getting back to it after injuries. Good going!

Emily

[Wahine]

Wow Emily!! That is really great. I remember when you first ever so shyly posted on the running thread and you hadn't even run 3 miles yet. Look how far you've come!!

[Tiffany]

I'm finishing this off with a dead flat jog.
:D LOL ... but hey, you're finishing! Congrats lady.

[Wahine]

The funny thing is, I went to the track and did about 1 mile before the highschool track team came out to warm-up and suddenly my pace picked up from dead flat jog to dead flat semi spirited jog, for the last .3. Funny how weird we tend to be about how we appear to others.

[btchance]

I've done two runs this week - one 3 mile run with hills on Tuesday at that perfect time in the morning just before the sun comes up with the perfect temp, 50 degrees. Thursday, that morning temp had dropped to 22 degrees so I hit the dreadmill for another 3 miles, this time with 1min intervals. Hope to get in one more run this weekend.

[rocknrollgirl]

Well, I was out for try number two this morning. I went outside today. At the trailhead where we park to run there is a small retention pond with a nice flat trail around. It is about 1/3 of a mile around. So we went this morning. I did a 5 min warm-up and then 2 min jog two min walk. I eventually cut the walk down a bit. I did that for 21 mins and then walked 5 more.

DH went out on the trails and did 4 while I was doing my thing. Came home and did my PT exercises and now I am icing, having coffee from Trader Joe's and noodling on TE!

Oh and no pain while running. Sore muscles, but no pain.

[yellow]

RnRG, you're ahead of me. I didn't think is was possible to not have pain while running!! Seriously, I hope it continues to go smoothly. Resist the urge to go harder than you should...I know the type. :rolleyes:

I did something today I never, ever thought I would do. I ran 13 miles on the dreadmill. Yes. I did.

I started out on the trail but the wind was gusting so strong I couldn't stand upright. Then I looked out over the lake and saw a thing coming, a thing that the radar did not show and for which I was only kind of prepared. So I bailed after about 4 miles thinking I would put on the road shoes and go run around the cemetery for a couple of hours. But then it started to snain (that's snow + rain) and thunder snow and, uncharacteristically, I decided to not go out into it. So I went to the gym.

I was in good company. Lots of other folks there on the dread for a couple of hours. I watched one entire hockey game (the dreads overlook an ice sheet) and rocked out to the iPod. It wasn't as bad as I thought it would be. But I wouldn't have wanted to do any more.

25k in 2 weeks. I think I'll be OK for it. I don't think I'll be ready for the 50k in April, though. Not enough miles under me at this point (I keep gravitating toward my skis...). Not sure what's after the 25k.

[emily_in_nc]

Wow Emily!! That is really great. I remember when you first ever so shyly posted on the running thread and you hadn't even run 3 miles yet. Look how far you've come!!

Thanks Wahine -- I'm really enjoying running now! It's funny because I never thought I could run. I remember dying trying to do one 1/4 mile lap around a track back in high school. And here I am after fracturing my pelvis in 2005 running > 2 miles for the first time in my life. I think going on Advair is probably the biggest difference in my success this time around, and the fact that I'd already built fitness from cycling, so I wasn't starting from ground zero. And the older I get, the more stubborn/determined I get too! :D

The distances you do, and the frequency, continue to astound me -- you are such an inspiration!

Emily

[OakLeaf]

An even 10K for me today, longest run ever. I'd blown off my run on Thursday and didn't make it up yesterday, so I wasn't sure whether I should do a long run today (what I had scheduled for Thursday) or a 3 on/3 off (my usual weekend run). It was hard enough for me to drag myself out at all, let alone do a hard effort, so long run it was. I guess I'm still recovering, because as slow as I went, my HR was through the roof (average HR on the downwind return leg was 170), and it climbed steadily through the run, which suggests to me that I was over my LT from the very beginning, is that right?

Anyway it felt decent, and I'm really really hoping that the last of the infection has cleared out of my ears. Please, please, please.

Today's theme on the beach: crowded! Low tide and a beautiful Sunday. Football, frisbee, bocce, sunbathing, radios, a handful of other runners. Even though Bike Week is very much in evidence around here, not a single motorcycle on the beach (even on a normal day there's usually one or two).

Now off to the Speedway to watch some races! :)

[Grog]

Today's theme on the beach: crowded! Low tide and a beautiful Sunday.

Your beach sounds like mine. :)

There were so many people out running this morning it was almost a problem. A real highway at rush hour out there. Anyway, I headed out for a 10K run - my current version of a long run - planning to do hill reps towards the end on the way home. I wanted to do them when I would be a little tired, but not extremely tired so I ran the first 9K at not too hard a pace. When I hit the final hill home, I took a side street where I have a 250 m 8% incline measured (I found out that it's actually 235 but whatever), and did five reps. My first was 1:24 and I brought that down by a few seconds every time I repeated until I finished in 59s. It hurt badly but I really was all smiles!!!

I walked back down and picked up the last km of my run where I had left it. I felt much less tired AFTER the hill reps than BEFORE. That must be endorphines.

What will tomorrow be?

[emily_in_nc]

Did a 5 mile trail run today. Probably pushed it a bit harder than I should have as my heart rate stayed high through most of it, and I had to drop back to a walk several times just to get my HR down < 170, but I did it, and at times it felt really good. The hills are still VERY hard going, but I can run a lot farther than I used to be able to, so I'm happy. :)

Emily

[Tiffany]

I ran 3.5 on Friday night to complete my goal of 100 miles in 8 weeks! Yeah, and even 3 days ahead of schedule! :D

[teigyr]

I'm out of order, I know! This was for yesterday.

I ran a total of 6 miles, all on the track. I did 8 x .25 repeats (with rest in between) and 4 x .50. It's going ok though I think my legs were screaming at me while it was happening.

I was 26.5 for the week. I'm at 155.5 for the year :D:D:D