Running strong! April 1st - April 6th

[KSH]

I feel STRONG tonight... so the title is running strong! Oh yea!

I got out of work and the weather was beautiful! 72 degrees and not too windy. So I ran outside. :)

I went for 56 minutes and 6 miles! FAST for me!

1st 3 mile lap- averaged a 9 minute mile
2nd 3 mile la- averaged a 9:40 minute mile

Overall 9:20 minute mile and an amazing run! Sure, I hurt... but it's cool. I finally ran fast outside and for longer than 1.5 miles! :)

[Tiffany]

Hi everyone. I haven't ran in over a week but I was finally able to get back out today. The weather was beautiful today (unlike it has been for weeks ... we've had everything from record rainfall, flash flooding that has killed many, tornadoes, etc). I only ran 2 miles but it felt like the best 2 miles of my life.

[Wahine]

Good job KSH!! Those are good numbers. Keep it up.

Tiffany - I love to here people express joy about their running. That's what it's all about.

Me... I'm still on the injured reserve list but I did my PT exercises and ran some short (1 min) form intervals on the treadmill with little fall out. Had a massage tonight. I'm starting to get anxious, I want to go for a real run soon.

[alpinerabbit]

I'm being very, very daring & stepping it up - 30 minutes now. Went well (legs were tired though. I am really out of shape running wise).

but a big thumbs up I noticed this morning - my old hip pain is going away.

Maybe it's the reduction in running but what I really believe/hope is that the orthotics prevent the torsion movement the orthopedist showed me. This radiates to exactly that spot that kept hurting.

[horsemom]

Good morning ladies!!

Yeah to KSH and Tiffany on feeling good!!! Doesn't it make the rest of the day feel great to have run well?

Always meant to tell you, Wahine, I am a little dense also!! I am far from sleek, but you would not guess what I weigh--yep, she's a little dense!

I hope it is your orthothics working, Alpinerabbit...hip pain is one of the worst, in my book. I have some that comes and goes at times. I think it is mainly from riding my wider than normal mare - at about 50 miles, I have trouble getting off and running.

I ran all that downhill off my horse last week (about 14 miles total over three days) and felt no ill effects. I was concerned that downhills would kill me after all the uphill and flat from the treadmill all winter. Knees feel great!!! I did drop a fence post on my big toe, though, and turn it black. It is right next to the one I lost from running before I got bigger shoes. Who needs toenails anyway? I'll just paint them on for sandal season!!

I am training horses this afternoon with little chance to get off and run, but going to spin class and then doing a long run tomorrow. I can hardly wait to get on the trails, but it is still too muddy here.

Laura

[teigyr]

I ran hills last night :D

I don't know if it's because I ate better during the day or that I got enough sleep the night before but they actually felt good. They made me tired, granted, but I felt in control of them.

I LOVE those kind of runs!

[horsemom]

Wow!! Everyone is running well! Must be spring---whooo hoooo!

[rocknrollgirl]

Well,
You know when you have those days where you feel like you could run forever, where everything is just clicking along smoothly...feeling like Forrest Gump.

Well today was NOT one of those days. Everything hurt, nothing felt smooth, it was terrible. I kept looking down at my shoes wondering if I had grabbed the wrong pair. Blech.

Most probably a result of riding yesterday. My legs are probably just tired. I really need to get a schedule worked out to allow for max recovery between sessions.

Oh well, rest day tomorrow and then on to the w/e.

[kelownagirl]

Some days are like that. Sometimes most days are like that. I can't wait to get to the stage where the endorphins kick in. :o

[emily_in_nc]

I had very little of time today at work to sneak down into the gym, but I did manage a 5K on the treadmill at a 10:15 pace. I'm so exhausted from puppy duties and averaging < 6 hours of sleep a night, I'm amazed I even did that, but glad. :) Right now I have no chance of improving in mileage or speed due to serious time and fatigue restraints, but if I can just hold my own and not lose fitness during this time, I'll be satisfied.

Emily

[RoadBunner]

hi, everyone!

Right now I'm training for a half-marathon at the end of May. I'm using a training program right now that incorporates speed work. I've never done any speed work in the past...just sort of plodded along at whatever pace. We'll see what the results are. Had a great 4-miler this evening. I usually try to run in the morning, but couldn't resist hitting snooze and getting an extra hour's sleep before work this morning :o

[Deborajen]

I did speedwork Tuesday and am planning a tempo run after work.

Roadbunner - You'll like what speedwork does for you. For me, it's like the long runs are then less and less like a constant pace in the mud. They do pick you up.

Deb

[roadie gal]

I ran 5 1/2 miles in 55 minutes outside today. I'm still taping my foot, but this is my longest run since getting PF in November. Yay!

Congrats to everyone else who got out there and ran.

[teigyr]

Speedwork is good but it is my nemesis. I don't mind it really, I'm just not so good at it.

I ran 15 miles today. It really felt good until mile 13 or so but I had been running in the rain/wind and I think I got more chilled than I realized. The rain and cold made my nose stuffy and it kept going down my throat then my stomach decided that it was tired of it all. I feel good now but I've got that windburn/chilled feeling.

Thanks to my new love of compression tights, my legs felt great! My average was 13.34/mile which isn't that bad considering this is a slow run (keep my hr down), the longest I've done previously is 13 miles, and there were times I'd have to wait for traffic to stop or climb stairs or things like that.

I think it's time for a nap :D

[RoadBunner]

Ran a great 8 miles today. I am starting to see my "base pace" quicken with the speed work. I'll be honest and say I'd prefer not to do it, but the workouts are fun in that they give your mind something to think about.

[tygab]

not been around much, but, I started training for a 1/2 back in january (race 10 mya, goal finish). March saw 3 weeks of pretty brutal bronchitis for which I did not want to press at all. So, started back 2 weeks ago, and while I am behind the plan, and lost some pace, I still feel comfortable while running and am particularly psyched since I am road running after what seemed to be a never ending, snow and ice winter around here. It's hilly where I live and run! But the cool thing is the smells this time of year! I live in the country so its everything from wood fires, to damp pastures, to forest mossy. Hard to explain but that is a huge part of the experience, that you can't even get as much riding.

So, ran a lovely 5 miles yesterday and have a long run this weekend (weather looking like Sunday).

[rocknrollgirl]

Hi All,
I had a better run today. Not hard to do, after Thursday's run, there was nowhere to go but up, it was that bad. I ran on the way home from my swim workout. I warmed up and then did 30 mins of pick-ups. Felt ok...good. It actually feels better to go fast, go figure.

If the rain holds off, and I get my ride in tomorrow, I will have hit all of my planned workouts this week, but it does not look good. Rain on the way.

[solobiker]

Ran 3 miles at my usual slow and steady pace. A little under 10min mile. My hamstrings tighten up pretty fast on my runs. A few years back I could run well over an hour without any issues. Oh well, I still enjoy just being outside and breathing the air. I want to work my way back up to 60 min runs, however once summer gets here it is often too hot for me to run. All of you are doing a great job. Keep it up!!:D

[spindizzy]

Did first 8k race today. Training run, so nothing special in preparation (drat, should have made coach give me some hill work ....) 42:50/5:25 pace. Goals was to be between 42-43:00, so I'm happy. Last time I did this race was 2006; I've taken 1:45 off my time. Whoo Hoo!

[Jolt]

I haven't done as much running/working out the last couple of weeks because school has been nuts, and on my 40-minute trail run today it showed! I definitely didn't feel as strong as I would have liked--had to slow down and walk in places I shouldn't have had to do so. However, I was happy that the sun finally came out this afternoon and it was actually nice out rather than the depressing rain/yuck we've had quite a bit of lately. I got into a bit of a crazy mood and ran straight through every mud puddle I came across on the trail (making the biggest splash possible, provided of course I wasn't passing anyone!) instead of trying to go around most of them like I usually do--I think that's a sign of having been cooped up too long! Who else has a bad case of spring fever?

[kelownagirl]

I went out for my 5k Saturday morning run and felt great. Shins didn't hurt and I even bumped up my running time another minute. Got to the 3km mark and HRM started acting wonky. It was shooting up to 190 bpm, and then even higher (210 at max). I knew it couldn't be right so I kept trying to adjust it and get it back to normal but the high bpm alarm kept going off. Finally I stopped running to turn it off. When I stopped I got dizzy and I took my pulse and my heart did seem pretty fast so I walked the res of the way home (not far) and packed it in for the day. Got 4km in total. When I got home I realized that the battery was wet inside and that was shorting it out. My heart rate was actually a normal high and I think I just freaked myself out and got dizzy from anxiety. Stupid girl. I missed out 1km because of something I should have known better. Ah well, live and learn...

[Wahine]

I ran 3 miles today and stopped because it was the right thing to do and not because I was getting more sore. I can feel my lower leg a bit tonight but nothing bad. Curious to see what I'll feel like in the AM.

A couple of things I find interesting about coming back. First is that I really did lose a lot in terms of where my HR is relative to pace. Second, like RnR girl, I actually do a bit better when I run faster. This isn't as surprising as it might seem. I learned about this at a PT course I took on analyzing running. For a lot of people that don't stabilize well through the pelvis and hips, their form looks better when they run faster because they automatically start using more muscles to increase pace and that actually has them controlling the motion of the hips and pelvis better. Very cool stuff.

[jesvetmed]

Did a 5.5 miler yesterday while visiting friends... it was about 40% HILLS, and some rather steep ones, and all on pavement, which I was not used to. I believe my time was just under an hour -- but MAN AM I SORE today! My shins, my calves and especially the butt/hips! Between the new shoes (nice new mizunos), pavement vs. the trail I run on normally, and the hills, I'm one sore puppy today! Got up and did some yoga, and core work (see, Wahine, I AM following thru!!!). Still getting more and more sore as the evening goes on! Maybe I'll sneak out for take number two tomorrow before we jump in the car to go home. But.. the margaritas did seem to help!
Jes

[Hammer]

I ran yesterday too. I got in 3 miles, which was my intention. The wind was fairly hefty. I don't remember exact speed, but I know it was a 10+ from the SSE, with gusts greater than that. The only time that it was realitively easy to run was when I was going due north. I've been running off and on for a couple of years now. I never really get faster, 12 minute miles are generally standard for me, though I'm usually at that pace regardless of conditions. It would seem to me that I'd be capable of running faster, since I averaged about 12/mile even with the wind yesterday.

Ah well. I almost had talked myself out of the run yesterday, went anyway and had a good one. So, I'm pretty happy. I just need to make sure that I get some trainer miles in today. I've got a multi day tour in a little over two months and I haven't ridden longer than 12 miles. I'm thinking that at least with running I'll be fit enough, just need to break in my behind and back,etc. a little more.

[OakLeaf]

The wind was fairly hefty. I don't remember exact speed,

If you're a data geek like me and want to put this stuff in your training logs, go to the NOAA (http://www.weather.gov/) site and type in your city and state for a local forecast. Then, under the "Current Conditions" header, click on "3 Day History." That'll give you weather observations for your local weather station (usually hourly, but smaller airports may not record at night). Of course I always swear that the wind is stronger on the beach where I run than it is at the airport ;):rolleyes:

Accountability post - I'll run off some stress this afternoon.

Great job, Spindizzy!

[rocknrollgirl]

Yoda,
I read an article the other day on ITB issues, and they said that it is actually worse to run slowly if you have ITB. They suggested that after you warm up, that you run sets of striders or harder intervals and then walk, don't jog between sets. They said there is less rubbing of the knee friction point if you go faster. I thought it was an interesting idea.

But then again, what the heck do I know....

[Wahine]

That's consistent with the idea that you stabilize better at slightly higher speeds. If you'r going faster you use your glutes more and that helps to control the hip and pelvis motion.

[rocknrollgirl]

I always knew that my booty was a secret power source, now I have confirmation...rocket boosters in the glutes....and to think of all of those years I spent trying to get rid of that thing!

[Wahine]

That booty is the powerhouse of cycling (and running).

[kelownagirl]

I have a running dilemma. Anyone care to give me some input?

Here's the background:

I am running 5km 3 times a week now. I can run M and W, or T and Th, and then a longer run on Saturday. I also bike 3-4X a week and swim 3X a week so getting all the workouts scheduled and done takes some planning.

Further to that, I've been struggling with shin splints for the past few months and I seem to be able to run thru it because they simply aren't hurting when I run so I think that's ok. However, I don't think I can run two days in a row or I'll get in trouble and I have been following the 10% rule very strictly.

So that's the background, here's the problem. My school has a noon-hour running club starting next week for about 5 weeks. I really like to be a part of it because 1/3 of my students are involved and to a big part, it's because I'm there. We run at noon. It's 2km for a few weeks, then we bump up to 3km. We run on T and Th. I'm trying to figure out how (and even if) adding this on will impact on my training (I suspect it will).

My choices are:

1. Do my regular 5km runs on M, W and then run with the kids 2-3k on T and Th. (I worry about my shins running every day.)

2. Run 2-3 km at noon with the kids on T and Th and do the rest of my 5km after school. (What happens to my endurance is I split my run up into two parts during the day??)

3. Run the whole 5km at noon on T, Th - 2-3k with the kids, and the other 2-3 k alone. This is a bit problematic because we rarely start right at bell-time and I may not have time to finish my 5km before I have to go back to class (I may not have time to eat either). I MIGHT be able to leave right away, do 1km alone, then meet the kids and run another 2km, and then finish up on my own but it'll still be a bit tight. (There's also the sweat factor. We have no showers at school so I'll be yucky for the rest of the day. I can live with this though...)

4. Some other idea?

Thanks for your input.

[rocknrollgirl]

I am not an expert, but I will give you my 2 cents. I would participate with the kids and then do more mileage later that day. Then give your shins the time they need to recover. I know runners that are doing big mileage that run twice a day.

[OakLeaf]

5.2 miles today, no goal. Well, the goal was stress relief, and I accomplished that, it seems. Sometimes running is like hitting myself in the head with a hammer: it feels so good when I stop.

Note to self: I'm not training for a tri or anything, it's perfectly okay to scale back to maintenance running one or two days a week while I'm trying to get more cycling miles in ahead of TOSRV.

Today's theme on the beach: if I'd seen the looks of that storm front before I left the house, I'd probably have stayed home! But there wasn't any lightning (yet) and it didn't seem to be bothering anyone else - warm Sunday and last day of Spring Break for many. The wind was stiff but mostly a crosswind, and it didn't even start raining until inside my last mile, which actually felt good.

[RoadBunner]

5 miles, easy pace :) I'm shopping around for some pilates DVD's so that I can start getting some core-work in. I used to use Winsor pilates but only have them on VHS and it's time to update.

[Wahine]

KG - I agree with RnR, doing the extra milage later in the same day is a good option. I think it works very well for still training the endurance that you're looking for.

[kelownagirl]

KG - I agree with RnR, doing the extra milage later in the same day is a good option. I think it works very well for still training the endurance that you're looking for.

Really? That would be great and certainly the easiest option. Thanks to both of you! I guess I could by my Saturday run, if I was losing anything.

[KSH]

Well, ran on Sunday. It was a dismal run. It wasn't the weather (Ok, the wind sucked really bad), it was warm out... sunny. It wasn't my body. Overall I felt good. It was my attitude.

I had to drive in from out of town that morning and didn't get geared up to run until 11:30 AM. I was getting hungry and I knew I had to do homework later on, spend time with the boyfriend, and I wanted to take a nap. On Saturday I got up, rode 72 miles... rushed home... drove 2 hours out of town... and attended a wedding. Slept in an RV with my Dad, Uncle, and boyfriend... on the crappiest bed ever.

So yea, at 11:30 AM on Sunday, the idea of a 2:20 run sounded miserable.

I ended up going 8 miles, at a 12 minute mile pace for 1:40. It was slow, and I wasn't too interested in it. I only sped things up after 50 minutes with the idea that if I just made it 8 miles I could stop... and go pig out on Sonic.

My running is like a rollercoaster. Good days. Bad days.

[teigyr]

Running IS a rollercoaster sometimes! KSH, it sounds like that run just wasn't meant to be but at least you could speed up to make it Go Away.

I ran a track workout yesterday. I'm still not as fast as I'd like to be but it felt surprisingly good. I was actually perky when I got home. You'd think I didn't run hard enough but at the time, I did. I am recovering really fast though, oddly enough.

This coming up week is a rest week :D

[alpinerabbit]

I ran a long hill twice that I used to have to partly walk. To save my legs I walked most of there and back.

This morning I was nicely sore in my glutes. Gotta build up some.

I dunno, I have transient aches all over my shins but that's just paranoia.

I had extrasystoles again today tho. Don't know where they were hiding.

Meh, I need some warm fuzziness. DBF is away for 2 weeks. At least I made it to the pool tonight for a self-inflicted 1300.

[alpinerabbit]

KG - I agree with RnR, doing the extra milage later in the same day is a good option. I think it works very well for still training the endurance that you're looking for.

Can you elaborate on that? How does that work?

[Jolt]

I had extrasystoles again today tho. Don't know where they were hiding.


While running, or other times during the day?

[Wahine]

Can you elaborate on that? How does that work?

I'll see if I can actually find some research on this but in the meanwhile, there are loads of elite runners that do split workouts to get the mileage in while at the same time allowing a little recovering in between the workouts. For eg they'll run 1 hour in the AM and 1 hour a little later in the day. That might allow a good runner 16 to 20 miles in a day so they build up their endurance base and yet their muscles get a little recovery and that allows them to hold better form through their runs and they claim it causes less joint stress and prevents injury. These runners win a lot of races so I don't doubt that it works. I'm just not sure if the injury prevention thing is true. BTW - the elite runners that I am referring to are hitting 60 mile weeks pretty consistently.

[kelownagirl]

I'll see if I can actually find some research on this but in the meanwhile, there are loads of elite runners that do split workouts to get the mileage in while at the same time allowing a little recovering in between the workouts. For eg they'll run 1 hour in the AM and 1 hour a little later in the day. That might allow a good runner 16 to 20 miles in a day so they build up their endurance base and yet their muscles get a little recovery and that allows them to hold better form through their runs and they claim it causes less joint stress and prevents injury. These runners win a lot of races so I don't doubt that it works. I'm just not sure if the injury prevention thing is true. BTW - the elite runners that I am referring to are hitting 60 mile weeks pretty consistently.


Do ya think it'll be the same thing if I'm only running 2-3km each time. :o:rolleyes::D

[alpinerabbit]

While running, or other times during the day?

Other times. Had them first (or noticed them first) about 2 years ago when I stepped up the training. I loaded up on magnesium last night and they're gone. I must have rather variable Mg levels depending on how much I sweat and I forget to take Mg.

I had them checked out, including an ECG, they're annoying but nothing to worry about.