Run, run, run away... Week of Mar 11th

[roadie gal]

I just want to say to Limewave, you keep on going, Girl! There will always be idiots trying to bring you down to their level. Just smile and wave and know that you're getting healthy and that you're going to outlive them all.

Yesterday I did a 1 hour trail run, the first of the season. Just before I got to my turn around point I thought I heard something growling in the bushes. Stupid me, I stopped to be sure. Then I thought to myself that if it was something growling what the h*ll was I stopping for??? So I hotfooted it out of there. So, count that 1 hour with a short sprint. :p I never did see anything, btw...

[runner2]

Mar 11?
I didn't know we can turn back time on this thread. :)

Did 8 miles trail run this morning before the storm hit, with half way stop.

Happy Mother's Day!

[jesvetmed]

I also got in 8 miles Sunday... longest run yet since starting up again. Yippee! Avg about 9.5 minute miles thru most (that includes a couple 30 sec walks). The sun even shown while I was out, but the wind didn't stop. Starting to think about being spring here, I think!:cool: Finally!

[alpinerabbit]

woohoo - first brick of the year.

40k bike (crappy average below 22 kph) - but there were 2 major and 2 not so major hills in it and I really pumped it - and then out the door for maybe 3K with also a hill.

is it perverse if I say I actually like bricks? It's like my motor is already warmed up so I feel better...

And then I dunked my legs into the river before strolling home.

yay...

[roadie gal]

Mar 11?
I didn't know we can turn back time on this thread. :)

Did 8 miles trail run this morning before the storm hit, with half way stop.

Happy Mother's Day!

I put down the date before I was fully caffinated. :o I'm lucky I got the month right.

[OakLeaf]

I put down the date before I was fully caffinated. :o I'm lucky I got the month right.

You must still not be fully caffeinated :D - the month was the part you didn't get right!

[KSH]

May 11th. Got it. :)

5-11-08: I ran 13 miles with a 11:30 minute mile. I did a 5 minute walk/2 minute run combo. I would walk around a 12:30 minute mile and run a 9-10 minute mile.

I started out with a walking group I decided to join for their workout for the first time. We were walking a 14 minute mile and I couldn't run at all. I knew that wasn't going to fly for very long. So I took off and one of the people came with me. He got pretty fatigued and said he couldn't keep up with me anymore at mile 3... so I went on my own and started running too.

It was funny, I passed some guys who were running/walking (resting) on the path at one point at mile 4. At mile 9 one of the guys comes up and says, "I finally caught up to you! I couldn't let someone walking the whole way beat me." It was all said in a very nice and joking tone... and I thought it was funny that he was running the entire way and it took him that long to catch me. I let him know that I walk pretty fast.

Overall a great half marathon for me.

I have another half marathon to do in training next weekend. I might actually sign up for a half marathon for my training run. It's $50 which is pretty pricey, but it will be my only half stand-alone marathon and there aren't anymore in the area until my Ironman. I would get a medal! But it's on paths I could run for free that same day. So I'm still thinking on it.

[roadie gal]

You must still not be fully caffeinated :D - the month was the part you didn't get right!

Oh crap! :o I should never do anything before my second pot of coffee.

[limewave]

A big thank you to my running friend who, at the last minute, was able to meet me for a 4 mile run around the 'hood last night. If it weren't for her, I would have crashed on the couch with a bag of chips. We had a nice run at a good steady pace, about 10 mile minutes which is darn fast for me, especially when we are gabbing away the whole time. And another big thankyou to DD for riding in the jogger and keeping us company. She is a great teammate.

[Kimmyt]

3 miles today. I'm finally back on my pre-injury running schedule, 2x3-mile runs during the week and one long run on the weekend. This week it's 4 miles on Saturday. I've got to get two rides in this week and then its my first 'welcome to bike season' organized ride.... 63 miles of HILLS, HILLS, HILLS! Too bad I haven't ridden hills yet this season, much less 63 miles of em. Well, hopefully it won't hurt too bad.

K.

[Veronica]

I wish I could just run away.

V.

[limewave]

I wish I could just run away.

V.

I smell what your steppin' in.

[emily_in_nc]

Too busy for more but did manage 3.25 miles on the treadmill today at a 10:24 pace.

Emily

[Wahine]

I posted this in the other thread. Well here it is in the thread with the right date.

I had a nice lunch time run of 3.5 miles. Not a lot but enough and the best part is that my leg felt fine and I was pretty strong.

This was my first run in 2 weeks. The last time I ran I went 5 miles and my leg was quite sore afterward. So I'm happy for the rest I had but I'm even happier to get back on the horse and be cooking along without any sign of irritation of my injury.:D:D

[jesvetmed]

Wahine, it's great to hear you had a pain free run ... FINALLY! Hope it keeps going well.

[OakLeaf]

Wahine, good to hear you're feeling better!

Re-post from the other thread (yesterday's run):

Well since I wussed out on riding to work today, I needed some kind of cardio. I had to go in to the gym over an hour before my class so I could talk to the instructor I'm subbing for before she had to leave, so I had half an hour for a quick run around the neighborhood. Much hillier than I'm used to, but it was a beautiful day - 3.18 miles.


And it looks like rain tonight, so our Wednesday night group won't ride - I've had enough of riding in the rain for a while anyway! So I might run again today. We'll see.

[Veronica]

I did 5.4 miles Monday afternoon. It was about 80 degrees out.

Today I'm splitting my run into two parts. I did 2.1 miles this morning. It was already 70 degrees at 5 AM.

I'll do another three miles this afternoon when it's scheduled to be 97. I need to acclimate to running when it's hot. Summers are hot here and for my event in August I figure I'll be running around noon.

V.

[kelownagirl]

Oooh, running in the heat - I'm not looking forward to that. Our weather's been unseasonably chilly for the last month and it's been cool and showery for the last week. Yesterday the high was about 53F and tomorrow it's supposed to be sunny and 80F. Not sure how I'll adapt to that so quickly...

Maybe I'll start running in the early morning too.

[limewave]

I'm heading out for a lunch time trail run. I'm hoping to get 70 minutes in. It's been raining/drizzling for about 10 hours now, so its promising it will be muddy and slippery--the best kind of trail run!

I've been sticking mostly to trail running since my "incident" last week, I'm still too nervous and embarrassed to run through the neighborhood without DD or the running club with me. Hopefully I'll get my confidence built up soon so I feel comfortable running around our neighborhood.

[Veronica]

Up until now most of my runs have been when it's been cool - usually before work at 5 AM. It fits into my schedule nicely then. But I know I have to get use to the heat and I need to start going for longer than I have time for before work.

I do well in the heat when I'm biking, so I hope that transfers to the running. Monday wasn't bad at 80 degrees. I had a gel flask that I half filled and froze. I topped it off with cold water. The ice was gone half through the run. I'm holding it in my hand, which doesn't help. For today, it's totally frozen. :D

V.

[limewave]

I should have waited to write my post AFTER my trail run instead of before.

It was ethereal. The luminescent moss, the dark muddy trails, the ghostly fog! Beautiful. Then, about 1.5 miles in I was almost knocked off my feet by this large brown mass. My heart was in my throat and I became paralyzed--I thought I had been alone on the trail. It took me a minute to register what I was seeing. I was literally knocked off the trail by the wingspan of a Barred Owl. I must have startled her as much as she startled me! She had cut me off and flew to a perch eye-level just 10 feet in front of me. We stared at each other for a few minutes before I found my legs and was able to get on with my run. This was my second owl sighting. It wasn't as majestic as my Snowy Owl run-in while Mountain Biking last fall, but it was definitely more personal!

Ran 50 minutes. 52 degrees. Light rain.

[alpinerabbit]

25 minutes hilly run - I'm getting side stitches these days.

Saturday I have to run 5.8 hilly km in a relay. blech. I'm putting my legs up till then.

[Wahine]

Oooooooo!!! I love owls. Very cool Limewave.

I'm about to get changed and head out for a lunch run. Not very motivated though.

[Fujichants]

I'm running 5 miles this afternoon.

I. Just. Have. To.

Sigh...

[KSH]

Sounds heavenly Limewave... well, until the huge owl attacked. Otherwise, sounds really nice.

I'll try to talk about my run in the same fashion. :)

It was humid. The air was thick with moisture, and there was a nice little breeze blowing. The temperature a sultry 85 degrees. I took off from my office building, following a sidewalk that makes a nice 3 mile loop.

My first encounter was with another human. A slow moving walker. I swooped in and passed him up with ease. After that, the only other encounter I had was with people waiting for their bus to pick them up.

OH! The smells. The lovely smells. I got to inhale a large amount of exhaust from cars and trucks. *Breathes in deeply*

Just joking around with ya! I'm just jealous! You get to run with wildlife and greenery... I run with cars.


Ran a total of 4 miles in 41 minutes. :)

[runner2]

Yesterday was a beautiful day here, did 40 mins go and back run. I am going to ride right this moment. Back soon.

[Wahine]

Well, I did go for that lunch run and it was fabulous. 5 plus miles at a decent pace and my leg was tired but it didn't hurt and best of all it still doesn't hurt tonight. I'm baaaaaaaaaacccckkkkkk!!!!:D:D

[kelownagirl]

:) Wahine. Yay!

I am going to go for a run tomorrow.

[Wahine]

The really cool part is that my recovery pace has dropped by about 30 to 45 sec per mile!! Just goes to show ya what some cadence and form work will do.:D:D

[teigyr]

I love owls :D

I'm struggling with saying "I want to" instead of "I have to".

On tuesday (yeah, been a crazy week with travel) it was raining and it was my hill night. I kept telling myself I feel better during and after a run so just get out there and do it. I had worked all day and it was about 7:30pm and wet out...

It was incredible. My joints haven't hurt this whole week. I have muscle fatigue but that's good. The hills felt GOOD. I was going more distance than I had done before and while I could feel it, I had more control than I've ever had.

So, yay! Now I just have to reprogram my mindset about the whole thing. I love it so and I've never regretted a run, ever. It's just hard to remember that when it's late and I'm tired and it's bad weather.

[rocknrollgirl]

Wahine,
What did you do to improve your form and cadence ?

[kelownagirl]

Got up at 5:30am and was on the road at 5:45. Sunny, warming up. It's supposed to hit 80 today so glad I went this morning. I felt ok but I always feel a bit stiff if I run very early in the morning.

[limewave]

Yay Wahine!!!!!!!!!

I'm taking a break from running and am going mountain biking tonight for the first time this season!

[runner2]

I am slowly to get back my fitness, so far so good.
Rolling 30 miles on the bike yesterday, and just finish my 6 miles easy run this evening.
Running makes me feel alive, thank God for my legs.

[KSH]

Got up at 5:30 AM... got out of the house late... so didn't get on a treadmill at the gym until 6:15 AM.

I needed to run 60 minutes... could only fit 45 minutes in. Ooopsss!

Well, I got 4 miles in! Better than nothing.

[Wahine]

Wahine,
What did you do to improve your form and cadence ?


I did form exercises and hopping to the pacing of a metronome then when I started back up I ran with the metronome. I bought one for cheap at a local music store.

[rocknrollgirl]

That is very interesting Wahine. I have noticed that if stuff starts to hurt, if I do form check and readjust, it helps.

After a miserable run on Tuesday afternoon, I took a rest day on Wed. Skipped my mid-week ride. I ran yesterday am at 4:30. Had a fabulous run.

I think I needed it mentally. I have been very discouraged lately, actually thinking about throwing in the towel, so it made me feel better. Still not sure what I am doing with the towel...hold, or throw it in....but it made me feel a little better.

[Fujichants]

My training plan for the 10K on my Nike + says I have to run 3 miles today. Should be easy.

I'm still happy I ran 5 miles on Wednesday, even though it was put off until the last minute!

[alpinerabbit]

Wahine, good for you...

I have a "race" tomorrow. It's a relay (long tradition put up by the local Uni) - I have to run 5.8K. Wish me luck.

[OakLeaf]

5.2 from home today. There was another runner going the opposite direction on my - about the last thing I expected to see on that road ;)! Two dogs came out to "inspect" me - they were friendly, but they came right up to me and stuck their noses onto my hip as I ran. Would've been a problem on the bike.

Anyway I felt a lot better than I expected to. I've been moping around the house most of this rainy week. Yesterday we went for a walk between rainstorms and I wound up falling in a creek. :rolleyes: Hoping to ride tomorrow if the weather cooperates, but I've had enough riding in the rain for a while.

Good luck on your race, rabbit!

[emily_in_nc]

4.5 miles on the treadmill today -- longest run I've managed in weeks and felt very good. Hoping for a trail run on Sunday, weather permitting!

Have good weekends, all! :)

Emily

[alpinerabbit]

WOOT!

I've outgrown my SOLA relay trauma. This was created 12 or so years ago when I first participated and I was about (not quite sure because the ranking tables are/were difficult to read but the tale has "grown with telling" so I was) last on my leg [the trauma part is where my "team" "leader" pointed out how many places we lost]. I swore myself never to run / jog again and I kept that oath for ... 8 years.


Today I was no where near last. I ran a 5.12 average per km! Can you believe it. Over 5.8 km. With only the minimal training I have been able to do. December's race was over 5.30... has got to be the change in style I have made thanks to my guru.

I'm not asking my shin how it feels.

[OakLeaf]

Way to go rabbit!!!

But take care of that shin...

[alpinerabbit]

Actually it's not half bad, no worse than usual.
BTW I did not lose the team a single place. Didn't gain any either.

me&my snazzy club jersey (watermark is from the photo service):
http://img147.imageshack.us/img147/8540/e12sola08mf0045lh0.jpg

I'm euphoric.

[kelownagirl]

Cool picture and great run Alpine - congrats!

I did 5km last night without a walk break. I was tired of the walk break and figured I can do it straight now. And I did. My shins hurt a bit but they're ok this morning. I got down to a 30 min 5km finally but I'm still a long ways from my PR of 26:17. No worries...

Wahine - running to a metronome - is that like running to a 176 bpm (or whatever) running podcast?

[jesvetmed]

Good job Alpine! That's great to see.

My run today was short, but intense. 40 minutes on the trail, that included 4 sets of four minutes at "threshold" -- uncomfortable to talk at all -- and 4 minutes "recovery pace" -- to me that meant SLOW jog, even walk for a minute in the last half.

I have to say, I didn't make all four completely, but the first two were good. Had to split the second two up into two minutes each, 20 sec breaks in the in between parts.

After my fiasco "run" this weekend (the second half of my 85 degree BRICK:( which didn't really go so well), this actually felt better than I thought it would!

Wahine: I like the metronome idea... I try to use the ipod that way if I can get the right songs in a row. I feel much better running to a beat than on my own. I find that I really rely on it though, and it makes the race day more difficult, as I don't practice without it much! Guess I should, but I just don't enjoy it as much.

[OakLeaf]

Wahine: I like the metronome idea... I try to use the ipod that way if I can get the right songs in a row. I feel much better running to a beat than on my own. I find that I really rely on it though, and it makes the race day more difficult, as I don't practice without it much! Guess I should, but I just don't enjoy it as much.

We-e-e-ell, I'll try not to get started too much on the whole iPod/no iPod thing - but if you're having difficulty without it on race day, it could be because you're not paying attention to your body when you're listening to the music. Running with a metronome really focuses your attention on the turnover of your legs. Then you build muscle memory and it becomes easier, not harder, to maintain your cadence when you don't have the metronome.

[OakLeaf]

3.6 today on the fitness trail. Had to cut it short again to get to my class - this time it's no one's fault but my own, just didn't get out of the house in time. Anyway I felt good today. And it got me to thinking, how much of a faux pas is it, for the instructor to show up for aerobics class already sweaty? :p

ETA: eek! two posts exactly 12 hours apart! :eek:

[emily_in_nc]

3.75 miles on the treadmill...just another fitness run. I'm not getting faster, but it feels easier than it used to; less effort for the same mileage/speed. I like that since I feel like my heart, tendons, ligaments, and muscles are all getting stronger all the time. :)

Emily

[kelownagirl]

3.6 today on the fitness trail. Had to cut it short again to get to my class - this time it's no one's fault but my own, just didn't get out of the house in time. Anyway I felt good today. And it got me to thinking, how much of a faux pas is it, for the instructor to show up for aerobics class already sweaty? :p

ETA: eek! two posts exactly 12 hours apart! :eek:

Wow, that's cool!!:cool:

[jesvetmed]

We-e-e-ell, I'll try not to get started too much on the whole iPod/no iPod thing - but if you're having difficulty without it on race day, it could be because you're not paying attention to your body when you're listening to the music. Running with a metronome really focuses your attention on the turnover of your legs. Then you build muscle memory and it becomes easier, not harder, to maintain your cadence when you don't have the metronome.

Oakleaf: May have found a good use for an i-pod for you! I-Tunes has an entire "album" of a downloadable metronome. It's called "Simple Clicks". Each track is a different pace. No music, just click click click! I admit it, I paid for it (only $9.99 compared to having to get off the couch and go to the music store and probably pay more). I'll let you all know how it goes!

Oh... and the "not paying attention" is probably why I listen to music... can't listen to my breathing and the pounding of my feet and heart, the gasping for air...:D

[kelownagirl]

I dunno - I LOVE running to podrunner music. it keeps me SO focused and in tune with my body somehow. It blocks out the rest of the world and let's me focus on only me and the beat. I run faster with pod runner music. I stay steady. I wouldn't think to RIDe with an ipod but I miss it when I run.

[OakLeaf]

Oakleaf: May have found a good use for an i-pod for you! I-Tunes has an entire "album" of a downloadable metronome. It's called "Simple Clicks". Each track is a different pace. No music, just click click click! I admit it, I paid for it (only $9.99 compared to having to get off the couch and go to the music store and probably pay more).

...seriously looking at that Clicks album, but you gotta admit that it's just funny, especially the part about it being iTunes Plus for better sound quality, and that it's Part One :D:p Wish they'd let you download single tracks! But I'd still have to get past that whole sweating-the-earbuds-into-total-corrosion thing.

[jesvetmed]

LOL :D... I replaced the earbuds, but they slip out b/c I'm a big sweater. Oops... too much information!

Yeah, it took an hour to download that thing last night... I can delete about 95% of it, but what's left should be useful. We'll see.