Running into Spring 3/16-3/22

[Crankin]

I ran 3.2 miles today, not counting the warm up. I did not feel that great, but I ran the whole time, for the second time. My goal was to do the whole thing, so I slowed down. Overall pace was 11:30, with one 23 minute section of 10:30 av. pace.
I was over dressed again..grrr. I should have worn my sleeveless base layer instead of a LS Craft jersey.
Tomorrow is a day off, except for stretching and core. Wednesday I am going on a 37 mile group ride and I hope to run again Thursday. Maybe by then, I'll be through the Chi Running book.

[alpinerabbit]

I ran to work this morning. The route is about 7K, with 80m Elevation gain in the first 3.
I took about 50 minutes, same as last year, about. I felt ok, except on the climb.

After a shower, I felt really good all morning, nothing like the slump I used to feel (I used to try on an empty stomach because I thought I couldn't handle breakfast, today I had a small bowl of muesli).

[OakLeaf]

Sprint intervals today, 9 x 1 minute. Almost every one of them was below a 7 minute pace, so I was feeling strong after a pretty hard ride yesterday. (Okay, I know that's some people's marathon pace, but to me it's an all-out sprint. :o)

I'm thinking of changing up my interval workout so that my recoveries last as long, and only as long, as it takes for my HR to drop to 140 bpm (which is the low end of my zone 2). That's based on something I was reading on the Chi Running newsletter today. Anybody have any thoughts on that?

Yoga and active rest tomorrow.

[Susan Otcenas]

Last night I went home from work and decided to lace up my shoes for an easy 30 minute run. It was just one day after my race, which would seem to call for a rest day. BUT we had a St. Patty's Day Potluck at work with a potato bar and corned beef and all sorts of yummy goodness... I just had to work off some of those calories!

My calves and ankles were tight for the first 2-3 minutes, but everything loosened up nicely after that.

Now that I've worked my way through the 13 week 10K program, I need to find a program that will prepare me for my half marathon in October. I've found a few online, but most want 4-5 days of running. I think 3 days is really all I can manage with my tri training.

I'm open to suggestions, if anyone has a link or program they'd like to share.

Susan

[michelem]

Hi Susan,

I used the FIRST Marathon Training Program with great success. Here is their 1/2 Marathon Training Program. It's a 3-day-a-week program, but keep in mind that you are running HARD on these three days.

Good luck to you! :)

http://www.furman.edu/first/Half%20Marathon%20Training%20Program.pdf

P.S. Make sure to figure out your pacing for the workouts (there are different tables and such on the website). Pacing is a key component to getting all you can out of this training program.

[OakLeaf]

Hi Michele... can you post links to the pacing tables? I couldn't find them on the website (only an order form for the book... yeah I know :p:rolleyes:) I really like the looks of that plan because it's structured pretty much the same as what I've been doing on my own, but with the intelligent focus I've been floundering on.

[michelem]

Here you go:

http://www.furman.edu/first/fmtp.htm

They are all in min./km, so you'll probably need to do some converting.

[OakLeaf]

Cool, thanks!

It's easy to switch back and forth between metric and Imperial on Garmin units and Garmin Training Center - I can set up the workouts metric and then do them/view them either way.

[Susan Otcenas]

Thanks Michele,

I took a look, but I think maybe I need something a little easier to start. I can run a 10K in just a few minutes over an hour. But that's the furthest I've been going to date. The program you linked to starts out with 9 miles as it's first long run. :eek: Oh, and I looked at the pacing chart. MY 30 minute 5K (of which I am rather proud :) ) was the very SLOWEST time on the pacing chart. Yup, I need me something easier.

My half isn't until October 18th, so I have time to work up to it.

I seem to have mis-placed the book I have with the 13 week 10K program in it. It has an "intermediate" level program in it for runners that finished the 10K and want to move on to something more challenging. I'll have to see if I can't lay my hands on it somewhere. It's probably buried in the disaster area I call a "home office".

Susan

[Urlea]

Susan- I've used Runner's World training programs since I started running. It lets you begin a program based off of your current weekly mileage & race pace. It also lets you decide how hard you want to train which can lessen the amount of days per week you run. HTH! :)

http://www.runnersworld.com/cda/smartcoach/0,7148,s6-238-277-278-0-0-0-0-0,00.html

Congrats again to everyone who raced over the weekend. Sounds like some cruddy weather, but you all did great!!! Good job!

I was back to running today. Some deep puddles had me rerouting my original route, but I managed a 3.7 miler. Should've let lunch settle longer, tummy was sloshy. :rolleyes: Overall it wasn't bad though, beautiful day with temps in the upper 30s.

[Susan Otcenas]

Urlea - thanks for the link. I just put in my information and created something I think will work for me. It starts out 3 days per week for the 1st 6 weeks, then goes to 4. I'll give it a whirl for a while and see how it goes.

Do you do the speedwork on a track or a treadmill? I'd imagine that the treadmill would work best, as you can get the precise speed and distance called for in the program.

Susan

[Jolt]

I did my 30-minute run around the neighborhood today; it was sunny and in the mid 50s. Tomorrow is supposed to be another beautiful day so I think it will be another running day (maybe even on trails). It feels so good to run without getting any IT band twinges finally!

[eclectic]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now, off of runners world and am now in week 10. I have found it very doable and it sets the pace for you depending on your speed. I am of more mature vintage and have been able to handle the distance increase each week.

I am still on the treadmill :( I was hoping to be transitioning to outside but the water, mud and ice still aren't good on the sidewalks or streets. A good friend who is a seasoned runner slipped and fell yesterday cutting his leg up. Definitely not worth it for me.

I did all 8 miles of my run yesterday on the treadmill:eek: I was able to hold the whole thing at a 12 min mile and keep my HR steady


Someone was wondering how anyone can be on the treadmill for over 1.5 hours - I found myself staring at a spot on the wall and meditating - I practiced zen meditation for a bit and found what I learned helpful. Also I broke it into 1/2mile chunks.

Oak I had to laugh at your comment about pace - I am a snail compared to everyone else!

I just have to remember that last Sept I could barely go 2 miles at almost a 13 min pace and even w/ that my HR would jump up. So I am very pleased w/ my progress.

Now just to get outside!

BTW my calves are still sore - I wasn't able to get a deep tissue massage like I wanted. A friend who is an OT said to roll my arches on a ball. I rolled them and it helped somewhat, also another experienced runner said it sounded like I was doing a mid-foot strike - last night I concentrated on proper form and it felt better. But I still feel like I was hit by a Mack truck. I need a good nights sleep

[Jolt]

I did about 45 minutes of trail running today, along with some walking since it was so nice I didn't want to come back inside yet. No idea what my pace was as I generally just go for time (especially on trails); all I know is that I am not exactly a speed demon. I discovered a new trail today and explored that. Tomorrow will not be a running day (three in a row may be pushing it)--I think I heard it's supposed to rain anyway.

[Susan Otcenas]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now....I did all 8 miles of my run yesterday on the treadmill

Eclectic - Your 5K program has you running 8 miles in one workout?


I ran 5.25 miles this morning with a friend. We kept the pace very comfortable until the last 10 minutes, when we kicked it up a bit. I felt fairly strong, especially up the grades near the end. It's been nice having someone to run with once a week these past 3 weeks. Good conversation makes the miles go by fairly quickly.

Susan

[eclectic]

Eclectic - Your 5K program has you running 8 miles in one workout?


I ran 5.25 miles this morning with a friend. We kept the pace very comfortable until the last 10 minutes, when we kicked it up a bit. I felt fairly strong, especially up the grades near the end. It's been nice having someone to run with once a week these past 3 weeks. Good conversation makes the miles go by fairly quickly.

Susan

I was surprised too when I first got it last fall. (I wasn't intending on doing a 1/2 at that time.) I thought 8 miles no way! and why? It goes up to 10. But I decided to stick w/ it and when I switched over to the 1/2 program it was very very similar until about week 12 when the 1/2 program adds some miles mid week.

One thing I have found is I am now faster on the 5k because I know I can sustain that pace for that long w/o a problem.
And I have dropped 2 minutes off my walking mile!

We also do something similar in Swimming - we do a 20 min swim and see what our average 100 time is. We then know that we can easily maintain that pace for 20 min so we can kick it up a notch or 2 for shorter races.

[Crankin]

Well, I tried running at the gym today. Yes, it was early AM, but I have come to the conclusion that I really need more rest than most people. I did a 37 mile ride yesterday and everything felt bad on the run... I ended up doing a run/walk for 30 minutes in addition to my core work.
I don't want to stop running, but cycling is way more important to me. Guess I have to work on the timing of my rides and runs, but I was kind of discouraged; if I knew I was going to walk, I would have gone outside!!

[limewave]

I'm done running for the remainder of the PG.

I've got 3 long walks under my belt this week.

S: 4 miles
M: 2.5 miles plus 600 stairs
W: 2.5 miles plus 600 stairs

The stair climbing is tough--especially since I feel like I'm carrying a bowling ball in my pants.

Hoping to get two more good walks in this week. Plus I did a spin class and tonight is volleyball!

[Urlea]

I was really struggling earlier this week to be inspired about training. I'm at wk 5 in my HIM/Marathon programs, training 6 days a week and only having missed one workout in that time (yesterday's swim because the pool was closed for cleaning/chlorination.)

Setting out to do all of this I knew I would have uninspired days & uncomfortable sessions so I wasn't concerned when in happened, just more annoyed. Usually training is a lot of fun for me.

Thankfully other triathletes & runners have come to my aid to help get me past this slump.

Yesterday I spent 15 of the 30miles on the trainer pedaling away & talking with an '08 ironman triathlete who's training for olys this season. He was very encouraging & remembered well what it is like to hit those hurdle training weeks you just have to get past.

And this morning I decided to switch over to the 7mile route with my Thursday morning running group as my training program now allows for it. :) Much to my delight I met and chatted with four different women along the route. Two of which I found myself paced with for the majority of it.

Other than at races where there are pace groups I have never had a "running buddy". Finally this morning I did & it was so encouraging!! Really made the time pass fast. Not to mention make me move fast! Averaged just under a 10min/mi. :D

Anywho, sorry to ramble on. Keep up the good work this week ladies!

[roadie gal]

I ran outside for the first time in 6 months yesterday. I did 5 miles in 47:30. My abdominal strain didn't bother me at all! Now the hard part is going to be trying not to force more miles too quickly.


... and I guess I'll have to get back into the pool. Not being able to run was my excuse not to swim... if that makes sense.

[eclectic]

Well, I tried running at the gym today. Yes, it was early AM, but I have come to the conclusion that I really need more rest than most people. I did a 37 mile ride yesterday and everything felt bad on the run... I ended up doing a run/walk for 30 minutes in addition to my core work.
I don't want to stop running, but cycling is way more important to me. Guess I have to work on the timing of my rides and runs, but I was kind of discouraged; if I knew I was going to walk, I would have gone outside!!

Crankin good for you for getting out and trying. We two can stick together, I need more rest and recovery than most people too.
I can understand why you would need to rest though after a 37 mi ride!
I think I am going to try the Jeff Galloway run/walk plan that Lime posted on the other thread about water stops. My walk isn't much slower than my run!

[eclectic]

Urlea Ramble away it is fun to hear! Does the horrible weather have anything to do w/ the slump? We are supposed to get another wicked storm early next week :mad:

roadie gal that is a pretty fast pace for the first time outside! good work!

Well I made it outside today for the first time since last fall! :D but it was tough :( Urlea I don't know how you did it all winter.

The weather wasn't ideal for a fairweather person like me but I thought it is now or never. It was 32 degrees w/ a 14 mph wind. I didn't know quite how to dress and being me I prefer to be too warm than too cold. I was just right!
I forgot how asthma reacts to cold air when running (I don't know why I don't have the same problem when x-country skiing :confused:

Anyway the paved trail I chose was wonderfully dry w/ no ice! :D It was recovery run day - I ended up doing a run/walk - I had thought I would have had to walk all of it. Slow again but got 2.6 mi done in 31 min so not unbearable.

[OakLeaf]

Dangit, missed my run today. :mad::o

I taught an aerobics class for a friend this morning, and I should've gone out for my run right afterward. But I went home intending to run this afternoon, and instead DH and I went for a motorcycle ride that turned out much longer than we'd really planned on, with dinner at the end 25 miles from home.

I'm not sorry we rode - we've been getting way too few miles lately and it was a really nice ride - but now I'm going to have to do my long run on Saturday after Pilates and Yoga, and skip a tempo run this week.

Ah well. This is a half-assed training program after all. :cool:

[minn]

Haven't been on the board this week b/c of a foot injury. :( Had x-rays yesterday and thankfully it is not a stress fracture!! The doc says I strained a few ligaments in my foot and should not run for two weeks. Keep icing..

I swim often and also have a trainer that I can bike on, but none of that is as fun as running! I'm living through all of you and your long runs, so thank you!

Anyone have experience training for a marathon and missing two weeks of mileage? I will spend some time trying to reorganize Hal Higdon's marathon plan this afternoon.

[alpinerabbit]

I had too much to drink on Wednesday night, still went out for 35min on Thursday at lunch, but I was sick to my stomach by the time I got back. :D

[indigoiis]

I ran 2.85 this morning. Dressed perfectly for 30 degree weather. Some smarty told me to add 20 degrees to morning temp and dress for that, so I dressed for 50's and felt just fine.
I did end up shedding my home depot gloves though... that was a lil warm.

[Crankin]

That plus twenty degrees seems like a good formula; I am still learning how to dress for running as opposed to cycling, which I finally have down after 9 years... I used to put wool on at the first sign of below fifty degrees when I first started riding, causing some very hot rides.
Eclectic, my son used the Galloway program when he started running a few years ago. Too bad he did so well that he ramped it up and injured his foot and hasn't run since!
I guess I am taking an off day today because it's 4 PM and all I have done is write a 15 page paper and get my hair colored.

[Susan Otcenas]

Anyone have experience training for a marathon and missing two weeks of mileage? I will spend some time trying to reorganize Hal Higdon's marathon plan this afternoon.

Minn,

A gal in our office is training for Ironman Canada this summer. She has had some pretty serious IT band issues this spring, and has spent the last month aqua jogging at the fitness center. We're talking 2-3 hours in the pool! She said it's a great workout.

Susan

[Susan Otcenas]

4.25 miles this morning. I felt more tired than usual because I swam last night from 9-10pm. I didn't get to sleep until 11, so when the alarm went off at 5am for my run, I rolled back over and went back to sleep for an extra hour. :D The first day of spring brought 50 degree temps at 6am. That's 10-15 degrees warmer than it's been lately. Felt positively balmy!

I hope everyone has a wonderful weekend!

Susan

[rocknrollgirl]

DH and I ran 6 miles this morning in 51 mins. A bit of a milestone for me. I have not run that far since my injuries last year.:):)

We were surrounded by the track team from the next town over out doing their long run on the rail trail. It was fun to mix in and run with them. I am beginning to see the value of a running group.

They wanted to know how we felt about being in high school athlete shape.:eek:

I said sure, sure, while you are on your long run....but in the track you would be smoking us.

[Urlea]

Really enjoyable 12miler today!! Body felt great and my route was perfect. :D That puts me at roughly 124 miles between swim,bike,run this week which seems a little crazy, but I am so thankful that it is definitely feeling like endurance events are my strong suit.

I thought you all might like to see what DH got me as a surprise b-day present. The card attached read "May this fuel your efforts, and remind you that I am with you each step of the way."

http://i304.photobucket.com/albums/nn187/RLphotoND/3750057.jpg

It's the new ipod-shuffle. So far I am really happy with it, but getting use to headphones that don't wrap around my ears is an adjustment. This model holds 4gigs of music and you can select playlists by a button on the headphone cable. Very handy. Listened to some sermons on my run today. :)

Sorry to hear of those of you suffering with injuries this spring, sounds frustrating & painful. Hoping for a quick recovery for you!!

Best wishes to those of you doing your long runs as well this weekend. May you have better weather then last!

[solobiker]

I had planned for a 6 mile run but I was not feeling good at all. My legs felt very heavy, I was dizzy and felt pretty dehydrated. I didn't eat many carbs in the past 3 days so I am wondering if that is what is going on. When I say I didn't eat many carbs I basically had some grapes (1 cup), some raw veggies (1 cup), and 1 slice of bread. Otherwise all I had was protien based foods. When I was younger my body could adapt better. Ah the power of carbs.:)

My race is coming up fast. May 9th for my duathlon..I am not too concerned with my speed, I just don't want to be miserable during the race. I have been their before and I refer to it as my death day.

Have a great weekend everyone.

[solobiker]

Urlea: What a great husband you have. That is one nice gift. I am sure it will pull you through those long training runs.

[michelem]

getting use to headphones that don't wrap around my ears is an adjustment.


How nice of your hubby to get you such a cool, fun, and practical gift! :) The only way I've gotten the earphones that came with the iPod to stay in is if I run with a "beanie" on over my ears. Obviously, this doesn't work too well in warmer weather! So, I finally gave in and bought some new ones that come with interchangable small, medium, and large rubber adapters that fit on the buds. I find if I use the smallest ones, they actually fit and stay in my ears! There are all different models and price points. Mine were around $20, but I did see some less expensive ones in the store (I liked that these have an extension cord):

http://shop4.frys.com/product/5605191;jsessionid=YkUlMw9HKlwImXe9U54h5Q**.node2?site=sr:SEARCH:MAIN_RSLT_PG

Anyway, I've heard lots of complaints about the earphones that come with the new iPods --especially getting them to stay in when doing high-impact sports such as running -- so don't blame yourself if you can't get used to them.

Have fun with your new toy! :)

[ASammy1]

Great bday present Urlea!

I did the Shamrock 8k this morning. Fast and flat through the Virginia Beach Oceanfront. Nothing like running 5 miles and then downing some beer at 10 am!

[OakLeaf]

Urlea, what a great gift! :) I hope he doesn't expect you to swim with it though. ;)

Sammy, do we get a race report? Or just beer? :p Mmmmmmm, beer.

Solo, that doesn't sound like very good nutrition... when you say "protein based foods" do you at least mean vegetables, nuts and beans? Be careful eh.

I did 11 today - almost 5 on the beach, a couple miles boardwalk, and the rest sidewalk/pavement/sand streets. My left glute was getting pretty sore toward the end and I really had to concentrate on keeping my stride short. Even so I kept a pretty consistent pace and it felt reasonably good.

[solobiker]

Urlea, what a great gift! :) I hope he doesn't expect you to swim with it though. ;)

Sammy, do we get a race report? Or just beer? :p Mmmmmmm, beer.

Solo, that doesn't sound like very good nutrition... when you say "protein based foods" do you at least mean vegetables, nuts and beans? Be careful eh.

I did 11 today - almost 5 on the beach, a couple miles boardwalk, and the rest sidewalk/pavement/sand streets. My left glute was getting pretty sore toward the end and I really had to concentrate on keeping my stride short. Even so I kept a pretty consistent pace and it felt reasonably good.

Yeah, I don't know what I was thinking. DH thought it would help me lose some weight. By protien I mean chicken, some beef and veggies. I usually eat far better then that...whole grains, lean protien and some veggies. No more high protiens for me as my main fuel source. Later this week I will have a nice long run once I get better fuel in my system.

[Jolt]

I went for a half-hour trail run today--would have liked to go a little longer but had somewhere I needed to be. I felt slow today and am not sure why. It was a nice day and I think tomorrow is supposed to be good too, so tomorrow will probably be another run.

[michelem]

I did the Shamrock 8k this morning. Fast and flat through the Virginia Beach Oceanfront. Nothing like running 5 miles and then downing some beer at 10 am!

Congrats! Have you offically caught the racing bug now? :p

[ASammy1]

Sammy, do we get a race report? Or just beer? :p Mmmmmmm, beer.



Oh, you'll get a race report allright! Just not today :rolleyes:

I'll post one tomorrow. Indigoiis is looking for it too!

[ASammy1]

Congrats! Have you offically caught the racing bug now? :p

I think I might have! DBF certainly has, that's for sure. We are now looking for our next one.

Thanks for asking!

[eclectic]

Lot's of reading - great job everyone!

Urlea - what an awesome gift and awesome DH to support you so well. And WOW on the mileage!

How is the flooding situation down there? Hopefully this front will miss all of you. We have been getting thunder and lightning, rain and hail this morning and it is only 35 F. We have blizzard warnings for early this week. No outside running OR walking from the sounds of things.

Will this winter NEVER END? :mad:

I did see some Canadian geese yesterday though - I LOVE the sound of them in the spring. No robins though

RocknRoll - that was a great compliment from the HS track kids! you truly do Rock!

ASammy1 - sounds like my kind of race :D

Oak - nice run and it sounds like the scenery was great. I would LOVE to be able to switch surfaces like that! We have pavement, concrete, very loose gravel,(I won't run on it - too much slipping and ankle twisting) ice, mud, or compacted snow

Yesterday was supposed to be a tempo run. Because I am still having so much trouble w/ my calves I decided to switch over and start doing the Jeff Galloway approach of a run/walk combo. I walked the first mile and last at a 14:00 pace then did a 2:30:1 min ratio for the middle 4. I liked it AND my calves aren't bothering me nearly as bad today. I was slower than if I had run the whole thing (averaged a 12:50 mile including the WU and CD walked miles)

BUT a lot of the problem was, like you solobiker I wasn't hydrated or fueled well and my calves were sore. I am anxious to try it on Tu when I have an 8 mile run scheduled. The 8 miles don't seem so intimidating anymore

[yellow]

Well, y'all have been busy!

I've been running through a nasty flu and cold but feel pretty good (except for the copious amounts of stuff coming out of my nose and lungs). Did 12 yesterday and then 10 today...I have a 25k "race" next weekend and then it's ramping up for a 50k May (and might do a trail marathon in April). I hope I can mentally stick with it. Luckily I've found a new running buddy...I just hope I can get him to do my really long training runs with me. :p

[solobiker]

I didn't go out for a run today, but went on a nice hike in Boulder which kept my HR up for about 1 hour ( took about 1 hour to reach the summit.) Feeling better now that have a re-hydrated and have had better foods. Hope for a long run this week.

[Jolt]

I went to a local hill for a trail run this afternoon but ended up walking most of it due to the trail conditions. There were still patches of snow up there, and lots of mud. So, I ended up just walking to the top and back, which was still nice. Those trails actually are a decent training ground for some of the harder stuff I do b/c there are steep sections and boulder-strewn areas that are good practice for talus fields; it was good doing it in the VFFs since I think I would like to do some of my hiking in them this year. I was impressed with the feel and the traction, except in the patches of snow!! Those areas were slippery and cold to walk through. I had several other people on the trail comment on my footwear and ask about them. Definitely a conversation starter, and some of the reactions from people are amusing!

[Susan Otcenas]

5 miles today after my regular Sunday swim lessons. Pace was relaxed ~11min/mile. I'm actually starting to like these brick days. I need to start doing some short runs on Saturdays (1-2 miles) after my cycling workouts to retrain my legs for transitions.

This week, I'm officially starting the half marathon training program I got off of Runners World. It's a 3 day a week program for the first 6-7 weeks, which is really all I have time for. Looks like I'll be in the gym for one of those 3 workouts, so that I can do the speedwork at the prescribed pace. I'm interested to see how well I'll take to such a structured run program. Up until now, my workouts have just been time-based, at my own pace.

Susan