Run away! BOO! Halloween week runs, 10/25/09-10/31/09 [Archive]

OakLeaf

10-26-2009, 04:40 PM

Get shoes that fit - everyone's feet are different.

But try wool socks and a lube like Body Glide or Blister Block. I used to get awful blisters on my arches if I ran more than two miles. I resisted lubing my feet for years, I just had this idea in my head that it wouldn't work. It works.

Taught aerobics today (my boss laughed at me working on choreography out in the parking lot before class, it was way too nice to be inside). I don't know whether to run or ride tomorrow. Probably ought to run - but it's supposed to be beautiful, and not too many nice riding days left this fall.

Jolt

10-26-2009, 05:03 PM

Any advice on shoes? I have a normal arch but tend to roll outward (supination?)

Well, you asked, so here goes...;)

Depending on your running store there may not be anything there that I would recommend (unless they stock Vibram Five Fingers)! If you're just starting out and ramping up slowly, this would be the ideal time to start barefoot or (since that isn't always practical, even though it does give you the best feel for what you're doing) in very thin, flat (running shoes have an elevated heel), flexible shoes that give your toes room to move. VFFs fit that bill very well but don't fit everyone's feet, and are cold in the winter. My winter solution is going to be Teva Proton water shoes sized a little big, with heavy wool socks; a shoe like that is a good minimal option. When you run without the padding and elevated heel in conventional running shoes, you feel the impact of your foot contacting the ground and will tend to modify your form to minimize it; this will help you avoid bad form habits that can lead to injuries.

ETA: The conventional advice for someone who underpronates/supinates is to go for a very cushioned shoe to compensate for the lack of shock absorption in your stride. However, the form one uses when running properly without that cushioning incorporates all the shock absorption needed (ball of foot touches down first, knees are bent).

kacie tri-ing

10-26-2009, 06:18 PM

Anyone doing Halloween races or costumes? I am doing the "Oakland Cemetery Run Like Hell 5K," and yes, it goes all throughout the largest cemetary in Atlanta. I think it will be great! Some of my friends might dress up, but I think I would really like to run it hard, and it is tough to do if you are a pumpkin!

Any other fun races/costumes this weekend?

Urlea

10-26-2009, 06:42 PM

Jolt- Are you aware the Vibram has an insulated VFF for cold weather?

http://vibramfivefingers.com/products/products_Flow_f.cfm

Jolt

10-27-2009, 07:44 AM

Jolt- Are you aware the Vibram has an insulated VFF for cold weather?

http://vibramfivefingers.com/products/products_Flow_f.cfm

Yes, and I actually have a pair of the now-discontinued Surge which is made of the same material and comes up higher. These are definitely warmer than the regular ones but there still comes a point where it's just too cold to comfortably have your toes separated, just like below a certain temperature your hands will be freezing cold in gloves but OK in mittens. Especially if you're like me and tend to have a little too much vasoconstriction in the finger and toes when it's cold.

Crankin

10-27-2009, 09:01 AM

I ran about 2.4 miles this morning at 5:15. It was 36 degrees out and it felt great. Hip was hurting before, but it's good now.
I'm glad I went, even though I wanted to ride.
I love my new shoes.

katluvr

10-27-2009, 09:26 AM

Week #2 of "sticking w/ my plan".
Alarm went off at 5.
I was out for 4 miles at 5:30.
Humid (VERY) and warm (mid-70's)--I was soaked when I returned.
Pace remains very slow...but it is still very warm.

I ran a different route (neighborhood). More runners, but still some very dark patches. No one had a head lamp on. Most didn't have any flashing light at all (I do wear that). I may be the only running nerd in teh neighborhood with a head lamp but I think I would feel better. I am not really a person that get's scared or nervous...but it is very dark and I just would perfer to see into the shadows.

As for shoes, need new ones. Last time they put me in some with more of built up heel. Never loved them and now with what I have read here and other places I will go back to my minimalist shoe.

K

ASammy1

10-27-2009, 10:47 AM

Thanks for the tips everyone! I'm gonna try barefoot on my TM. I will let you know how it goes :rolleyes:

Becky

10-27-2009, 02:54 PM

kacie tri-ing

10-27-2009, 03:47 PM

4 dark cold and rainy miles :D

Crankin

10-27-2009, 04:15 PM

Katluvr, I wear a headlamp, a blinkie, and a reflective vest. Yea, I may be a running nerd, but I want to be seen. Today I just stayed in my neighborhood and I actually saw another person. But his headlamp was so dim and his bright orange vest was not even visible from afar.
My headlamp is not that great, but neither is my night vision. But, it will do. I don't usually see anyone else out at 5-5:30 AM, unlike in my old neighborhood, where a whole group of women ran every morning, snow, rain, or freezing temperatures.

Jolt

10-27-2009, 04:42 PM

Icky run in the neighborhood today, not even half an hour. I just wasn't feeling motivated--maybe it was the weather! I'm starting to think it was a mistake to sign up for a race this weekend--can I even do three miles right now without stopping to walk?

katluvr

10-28-2009, 04:24 AM

Jolt, you should do fine in your race. The "race adrenaline" will kick and and help get your through. And SO WHAT if you walk, lots of folks do. Just take it easy and have fun. But I know what you were feeling last night...so hard to run when the body, mind and spirit are not willing!

Crankin, I ordered my head lamp...should be here next Weds. Then I can be the brightess running nerd in my neighborhood.

Run report later...scheduled to run 5 miles this evening after work. BTW we are stille experiencing records highs..upper 80's today AND humid as can be. I suspect it will be a very slow and sticky-icky run.

K

indigoiis

10-28-2009, 08:24 AM

I didn't run today because I feel a little tiny cold or something edging its way in to my system. But I walked 3 miles. Yesterday I rode 18. Tomorrow if I feel better I will run 4 or 5.

Deborajen

10-28-2009, 09:35 AM

Thanks to those of you who recommended that I check out ChiRunning. I was able to find a cheap copy of the book locally, and I've been trying to implement these techniques as part of my re-introduction to running.

I did 2.5 miles on the treadmill today, and 0.25 miles of that was barefoot! I can really feel the difference in technique when I'm barefoot, and I can feel how weak the muscles in my feet are. I'm still not certain that I'm rotating my pelvis correctly, but I think I'm getting the hang of leaning and midfoot striking.

I try to look at my shadow, my reflection on the sides of parked vans - whatever I can get - to check my Chi running form when I'm running by myself. Getting the right form on a treadmill is hard for me - I'm too worried about tripping on the moving surface.-- I've been trying to focus on the belly breathing - never felt like I've had the lungs to be a good runner. It feels backwards (pulling the tummy in when exhaling, out when inhaling) but it makes sense so maybe once I get the hang of it I'll see some results.

Keep at it! :)

ASammy1

10-28-2009, 10:32 AM

I've been trying to focus on the belly breathing - never felt like I've had the lungs to be a good runner. It feels backwards (pulling the tummy in when exhaling, out when inhaling) but it makes sense so maybe once I get the hang of it I'll see some results.

Pilates really focuses on this type of breathing so maybe a class or two would help?

Becky

10-28-2009, 11:08 AM

I try to look at my shadow, my reflection on the sides of parked vans - whatever I can get - to check my Chi running form when I'm running by myself. Getting the right form on a treadmill is hard for me - I'm too worried about tripping on the moving surface.

That's a really good idea! I'll give that a try next time I run outside. I've also thought about setting up DH's video camera...if I can figure out how to use it!

indigoiis

10-28-2009, 11:44 AM

For the treadmill, put it on a bit of an incline, which will make you lean a little forward. Just remember your c shape and keep the back nice and straight, shoulders dropped, needle in cotton.

It works!

OakLeaf

10-28-2009, 02:04 PM

Pilates really focuses on this type of breathing so maybe a class or two would help?

Actually Chi Running breathing is more like yoga breathing, which for most styles of yoga is the opposite of Pilates. Breathing is what I find hardest about going from Pilates to yoga and back again!

The best-laid plans of woman were foiled by mice today. I was getting ready to go for a hilly 8-miler from home at a very easy pace, went downstairs to get my running togs and found a mouse in the trap. Since I had to drive at least a mile and a half to let it go (research says it has to be that far or it'll come back), I might as well drive somewhere to run - there wasn't anything else I wanted to do in the car. Too wet for a trail run, so I drove into town and did an out-and-back 5 miles on the MUP at a slightly more spirited pace. My legs are coming back. :)

indigoiis

10-29-2009, 05:07 AM

Oak, you bleeding heart. Where I live, the cats dispatch the mice and I get to run! LOL. :D

I did 6.2 this morning, dark the whole way, with my headlamp. It ended up being part trail run as I had to divert my course around a flooded road. That was interesting.

Anyhow, I'm pleased with the distance I can do without blinking - when only last Spring it killed me to run three. Yay!!

katluvr

10-29-2009, 05:11 AM

So yesterday my last meeting of the day ended surprisingly early. So I left work early. Knowing I had a run to do. However it is in the upper 80's, humid and sunny with NO real breeze. So I get home, put on running clothes and sat there wondering what to do. I worried if I waited til "dusk" for cooler I would not run. Kept thinking where I should run, where might a breeze or shade be. I just got in a funk.

Ending up my partner came home, we loaded her bike and off we went to the road with a bridge (that is the Florida equivelent of a "hill). We know of some runners to hill repeats out here on this bridge. (My marathon TP calls for a "hilly course" run on Weds.). So it was still HOT and HUMID, but I did it. I ran back and forth so that I went UP 4 times for almost 5 miles. Man it was tough. I as soaked. I was slow (duh!)--and did walk on teh 3rd time up. But I felt "tough" and I DID IT.

So it is a date--every Weds I am off to the "hill".

K

SJCzar

10-29-2009, 06:55 AM

5 mile tempo run last night on the multi-use trail.

I brought out my new headlamp and then went and forgot it on the kitchen table. I could have really used it because it got quite dark out there. I also wanted to get to try it out before Sunday's marathon. We'll be running twice through a 3/4 mile non-lighted railroad tunnel.

indigoiis

10-29-2009, 06:58 AM

That's awesome and kind of scary! There's a tunnel on the Cliff Walk in Newport that you cannot see the end of because there is a turn. Anyhow it always freaked me out as a kid - I can't imagine running through one!

Good luck on your marathon and don't forget to post a race report! Yay!

skhill

10-29-2009, 09:04 AM

What a perfect fall morning for a run... It was 50 F when I headed out this morning, with the stars shining. The sun rose while I was out on the road, and it was beautiful; wild birds were chirping and the chickens were waking up and the smell of fall leaves was in the air. I run through some really truly poor areas, and that neighborhood was gloriously beautiful in the early dawn light; the old black cemetary from the segregated days was just glowing from the dew on the grass....

Anyway, I did about 6.25 miles and felt great. And then I walked into my house to find my dog and 3 cats all curled up together on the couch...

katluvr

10-29-2009, 09:17 AM

skhill,
That sounds wonderful! Glad you had such a great run!
(I admit I am jealous!)

Urlea

10-29-2009, 09:53 AM

The car has been in the shop all week, we are a one car household in the winter. One car + motorcycle in the summer. So instead of catching a ride to the repair shop to pick up the car today, I ran the 2.5 there! :D

Yesterday after brazilian jiu-jitsu, we finished by doing tabattas for crossfit class. Let me just say that body rows, sit ups, push ups, wall ball & squats had my body less than enthusiastic about running today. It wasn't a bad run, but my upper body was fatigued and I had a slight case of lead-legs.

Jolt- what you said about the toes/mittens makes sense. I was curious about that. I still want to try the flows, but I'm guessing I will be stuck in Mizunos for most of the winter.

OakLeaf

10-29-2009, 09:53 AM

SJCzar, good luck!

Twice... does that mean that there'll be two-way traffic through the tunnel?? Yikes. :eek:

colby

10-29-2009, 12:41 PM

The heavens hath shined upon me today and awarded us with a fresh dusting of wet sloppy snow (which melted by 11, but it was still spitting snow all morning).

Anyway, it was about 36F when I went out for my run. My marathon plan called for 5k at 5% at marathon pace, but I don't have a 5k long hill and I refused to go run on the treadmill. Last week I did hill repeats instead of their flat repeats because I felt it was time for hill repeats. The plan is basically Sunday long-freaking-run (built from 8 up), Monday off (yoga), Tuesday 8 miles (built from 5 to 8), Wednesday 45-60 easy minutes, Thursday intervals for about 30-40 minutes including wu/cd, Friday 30-45 easy minutes, Saturday off (cycling, yoga, walking, hiking, whatever I feel like).

So, today I decided to do 5k at hard effort and then jog/run/walk/whatever to be out for at least 30 minutes. And.... drumroll please... I finished my 5k in 23:54. Yes folks. That's a 7:42 minute mile :o. Heart rate looked right for a 5k effort - the level of effort I always refused before because I thought it felt hard (imagine whining voice here). Yeah, it's hard. I guess you get used to it and that's the point. Earlier in the week I did 8 miles in 1:06... 8:15 miles (around the same effort of a 10k with two extra miles at the end).

I need to do some work on my glutes to keep my right hip in check, I feel it nagging at me but in a different way than before. My glutes feel like they are missing some of the definition... hard to describe. They are firing like a blob rather than two muscles. Experienced this in PT, and it was a matter of continuing with the regime. Time to dig up those PT exercises and the glute exercises I did during IM training.

OakLeaf

10-29-2009, 12:49 PM

Jolt

10-29-2009, 03:30 PM

40-minute trail run today on the easy trails near my friend's house. It was a good run, much better than Tuesday's, and I'm glad because that was the last run before Saturday's race (I may swim tomorrow, or just decide to be a bum) and it's good to end on a high note. On the race entry form we had to give a predicted time...I wrote in 30 minutes for the 3-mile race. Hopefully I can beat that.

indigoiis

10-29-2009, 05:12 PM

Jolt, I think with all the trail running you've been doing, you'll beat that time easy. We'll be rooting for you!

Colby, wow, that 5k time was amazing. And for a training run! I bet that felt good!

You guys are inspiring!

colby

10-29-2009, 06:02 PM

Whoa Colby, way to go! Maybe someday I'll be able to race 5K that fast.

Post a link to your glute exercises if you would? I'm looking for some new ones myself.

At least I'll be in a new age group for my next race. What is it with 45-49 y/o women, anyway? :confused::D

Since I don't usually race 5ks by themselves, only in triathlons, I am hoping I can race that fast, too!!! ;)

Here's the link my IM training plan used:

http://www.bodyresults.com/e2gluteusmedius.asp

colby

10-29-2009, 06:03 PM

ASammy1

10-29-2009, 06:19 PM

You guys are inspiring!

Amen to that!

I've decided to let the blisters heal and then re-start my program next week...

colby

10-29-2009, 09:56 PM

So, today I decided to do 5k at hard effort and then jog/run/walk/whatever to be out for at least 30 minutes. And.... drumroll please... I finished my 5k in 23:54. Yes folks. That's a 7:42 minute mile :o. Heart rate looked right for a 5k effort - the level of effort I always refused before because I thought it felt hard (imagine whining voice here). Yeah, it's hard. I guess you get used to it and that's the point. Earlier in the week I did 8 miles in 1:06... 8:15 miles (around the same effort of a 10k with two extra miles at the end).

So, for kicks, I looked up Runner's World's Training Calculator and dropped in my 24 minute 5k time. The calculator uses a formula to predict race times and training paces (http://www.runnersworld.com/cda/trainingcalculator/).

Based on a 5 kilometers race at 00:24:00, your projected finish times for the following distances should be:
1500m 6:41
the mile 7:13
3000m(3k) 13:57
3200m(about 2 miles) 14:56
5000m(5k) 23:59
8000m(8k) 39:27
5 miles 39:42
10,000m(10k) 49:59
ten miles 1:22:46
a half marathon 1:50:12
a marathon 3:49:46

A sub-4 hour marathon! :eek:

However, based on this guide:

Based on your 5 kilometers race time of 00:24:00, the paces of your different training runs should be:
9:47 min/mile Easy run training pace
8:09 min/mile Tempo run training pace
7:21 min/mile Maxmum oxygen training pace
6:48 min/mile Speed form training pace
9:47 - 11:01 min/mile Long run training pace

I am actually doing my long runs at exactly that pace. I just thought it was my marathon pace... ;)

Food for thought. I'm not sure what to do with it. I hate to get my hopes up. You know, though... maybe I just need to see it? Maybe I need to tell myself that it IS possible.

indigoiis

10-30-2009, 01:42 AM

indigoiis

10-30-2009, 04:35 AM

Ran 3 miles this a.m. on the treadmill at the Y. I like running outside better but trying to get my money's worth out of a new membership. ;)

katluvr

10-30-2009, 05:00 AM

It was supposed to be a 3 mile run (til hot and muggy). Well about 1/2 way thru the lower GI started talking. So it was about 2.5 (ish) run.
I don't even know my pace or time. I had other things on my mind (sorry if TMI!)
This weekend are 5 & 6 milers. I'll be checking in later.

My friend is doing the NY Marathon this Sunday. She has tried to get in 3 times and so by default she got in. She has been training in this unbareable heat all summer long. So "Go Joann" (she is mid-upper 50's and this is her first!) Bibb#62813.

K

Susan Otcenas

10-30-2009, 05:40 AM

I was in Mexico from Thursday to Monday. Ran twice while I was there. Friday was my 40th birthday, and it just felt so *right* to get up and go for an hour long run first thing in the morning, before the sun was fully up. I've struggled a bit with this particular milestone birthday, so going for a run and reminding myself that I'm a young and fit 40 was the way to go. Plus, you can't help but feel attractive when you run in Mexico. Any car with men in it beeped the horn. Men waved or whistled. Sure, they do that to any woman, but hey. :) There are worse things than having someone whistle at you on your 40th.

Ran again Sunday and enjoyed being in such a warm climate.

My first run back this week was a bit of a shocker. It was 36 degrees and very damp. Fleece hat, gloves, long tights, wool top, a jacket.... Sheesh. Send me back to Mexico, please??!!

Heading out for another run in a few minutes. It's "warm" this morning. 54 degrees! :(

Susan

katluvr

10-30-2009, 05:47 AM

Susan,
I was just thinking about you this AM--hadn't seen a post in a while.
Now I know why!
I am past that 40 milestone, but now heading on the other side of 45 (yep, 46 in Dec.:eek:). I am struggling with this birthday more than any of my others so far!
So happy 40th and glad you had a good run day that day!:)

OakLeaf

10-30-2009, 06:06 AM

Happy birthday Susan!

I've done so much in preparation for 50 that I think it's going to be anticlimactic. I hope.... :eek:

OakLeaf

10-30-2009, 06:12 AM

Here's the link my IM training plan used:

http://www.bodyresults.com/e2gluteusmedius.asp

Thanks for that!

This one (http://www.youtube.com/watch?v=YFqtye2_3E4) looks like a lot more fun though, I'm trying to figure out how to do it. :D

colby

10-30-2009, 07:55 AM

I was in Mexico from Thursday to Monday. Ran twice while I was there. Friday was my 40th birthday, and it just felt so *right* to get up and go for an hour long run first thing in the morning, before the sun was fully up. I've struggled a bit with this particular milestone birthday, so going for a run and reminding myself that I'm a young and fit 40 was the way to go. Plus, you can't help but feel attractive when you run in Mexico. Any car with men in it beeped the horn. Men waved or whistled. Sure, they do that to any woman, but hey. :) There are worse things than having someone whistle at you on your 40th.

Happy Birthday, Susan. It sounds awesome! (Maybe you should have waited a couple extra days before coming back to the NW though ;))

colby

10-30-2009, 08:04 AM

OR, like my DH likes to say to me, you just accept that it is.
You just happen to be fast.
We girls often grossly underestimate ourselves.
You've been training hard. You're fast. You like doing this. So enjoy it!

This feels like a "repeat after me in front of the mirror" exercise... I'm good enough, I'm fast enough, and dog gone it I am a runner! ;)

Susan Otcenas

10-30-2009, 08:09 AM

Happy Birthday, Susan. It sounds awesome! (Maybe you should have waited a couple extra days before coming back to the NW though ;))

No kidding. We deplaned directly onto the tarmac at PDX on Monday night at 9pm. The blast of cold wet air was like a physical assault. I went from swimming in a bikini in the Sea of Cortez that morning, to wearing multiple layers and shivering in the car on the drive home.

Funny thing, though.... Not finding much sympathy from anyone who wasn't there with me. :D

katluvr

10-30-2009, 08:20 AM

This feels like a "repeat after me in front of the mirror" exercise... I'm good enough, I'm fast enough, and dog gone it I am a runner! ;)

I think I may have to print that out and put on my mirro.
I am definitely not "fast enough" YET...but only week 2 in the TP AND still lots o' heat!

K

katluvr

10-30-2009, 08:23 AM

Ok, now I am posting a reply to myself :)

I thought, yeah, I'll type up Colby's quote...

Instead of "fast enough" it came out "I'm fat enough".
Must be my true feeling there! Dog gone it I'm fat enough!!!:D

OakLeaf

10-30-2009, 04:14 PM

Got the 8-miler I meant to do on Wednesday. It was an amazingly beautiful day, probably the last 70° we'll see for a while. Kind of windy - a better day for running than cycling.

Man, my legs are still heavy and slow, slow, slow. I don't know if it's the flu shot or my stupid half-assed recovery plan from two Sundays ago. Half-assed training = works okay. Half-assed recovery = not so much. :o

Tuckervill

10-30-2009, 07:15 PM

Y'all know I'm not a runner, right? Yet, I've been running M-W-F since...well this was my third week. I've been doing the 1-mile course (+/-) mapped out in the neighborhood behind my gym. I just decided I needed to ramp up the cardio to jump start the weight loss, and I figured I could run/walk that 3 times a week.

I didn't keep up with my time the first couple of times. But the first time I was able to run all the way around the cul-de-sac which is the halfway point on the run. I'm such a running weenie that I couldn't get past it the next time--thought it was a fluke the first time, and since then I've been running a block, walking a block, whatever.

What I've noticed--and I've done this only 9 times--is that during the time that I'm actually running, I'm getting much faster. I run until my heart rate maxes out and then I walk. It varies by the day how far that is.

Last week I just looked at the clock in the gym when I left and when I returned. That was right around 18-20 minutes. Then I remembered my Ipod has a stopwatch! Monday's time was 16:45, Wednesdays was 15:38 and today's was 14:38!! ???

How did that happen so fast? Is that normal?

I've decided that my knees need more time between runs or I'm going to injure myself. So, I'm going to run M-Th for a few weeks and see if that helps. Do you think that will slow my progress signficantly?

My goal is to be able to run (all the way) in under 12 minutes, and not be dead afterwards. Which is easily doable with consistent effort, don't you think? Without destroying my knees?

I don't really want to BE a runner. I just want to be ABLE to run a bit.

So that's my run report! lol.

Karen

colby

10-30-2009, 09:17 PM

What I've noticed--and I've done this only 9 times--is that during the time that I'm actually running, I'm getting much faster. I run until my heart rate maxes out and then I walk. It varies by the day how far that is.

Last week I just looked at the clock in the gym when I left and when I returned. That was right around 18-20 minutes. Then I remembered my Ipod has a stopwatch! Monday's time was 16:45, Wednesdays was 15:38 and today's was 14:38!! ???

How did that happen so fast? Is that normal?

I've decided that my knees need more time between runs or I'm going to injure myself. So, I'm going to run M-Th for a few weeks and see if that helps. Do you think that will slow my progress signficantly?

My goal is to be able to run (all the way) in under 12 minutes, and not be dead afterwards. Which is easily doable with consistent effort, don't you think? Without destroying my knees?

I don't really want to BE a runner. I just want to be ABLE to run a bit.

So that's my run report! lol.

Karen

Not running every day is absolutely fine - and probably a good idea. You might alternate days - run/ride, run/gym, etc, that way you don't get burnt out on it and give your body a chance to recover. That much improvement isn't a huge surprise when you first start, since you're not really starting from zero cardio, you're just not a runner (yet). As you learn how it feels, what level of effort you can do comfortably, etc, you'll improve, then it'll kind of flatten out. You'll want to mix up your workouts to include maybe two loops but half walking, one loop running slow but no walking, that kind of thing. (Then you're more likely to keep doing it, too!) You'll notice that a) the amount of time you can run will increase, and/or b) the heart rate while you're running will decrease as you adapt to it.

You could probably scout a couch to 5k plan to see kind of how people are doing something similar. Good luck!

PS: All advice is YMMV - IANAT (I am not a trainer!). I like lots of input though, so I like to give lots of input too!

Crankin

10-31-2009, 06:09 AM

I went for a trail run yesterday. For some reason, I just couldn't get the will up to go ride; it was 55 out, but cloudy and raw. I kept waiting for the sun "to appear mid day," as the weather had predicted, but there was only a glimmer by 1:30, so I headed over to Estabrook Woods. As usual, I was a tad overdressed, but nothing I couldn't handle.
So today was the first time I used my Garmin, since starting up running again, 3 weeks ago. At this point, I figured it would be more detrimental to my psyche to see how slow I am! I was right. My trail runs are always slower than on the road, but this was way slower than I thought. On the other hand, the GPS signal was not coming through for a good part of the run, so I take it kind of with a grain of salt. I ran 3 miles exactly, with some walking, especially around obstacles. There's a lot of rock gardens on this trail, and then there were the dogs running ahead of their owners. Twice I had to stop to let dogs sniff me. One started jumping up and the owner said, "Oh he's going after that thing on your wrist." Nice, huh?
The way out is about a 2% uphill grade. I stopped at the turn around point, ate half a Luna Bar and ran back, which felt a bit easier. According to my stats I did a 14.20 pace, which really sucks, since I checked back in the history and my last trail run was at a 12:00 pace. But, it was really pretty and my quads are much less sore than when I run on the road.
The hip is still giving me fits but I am waiting to see the endocrinologist about the osteoporosis; then I will schedule the MRI if she thinks it's disc related and not related to maybe a fracture. Since I totally did no impact stuff for 10 weeks, I tend to think on the side of the disc theory, since it didn't improve that much. I'm stretching and icing and avoiding certain shoes, which seems to help.
No running until Monday or Tuesday.

Tuckervill

10-31-2009, 09:08 AM

Thanks, Colby. I do get bored easily, so changing it up will help. I've noticed that even though it actually is taking less time, it FEELS even shorter now mentally. Like I got used to the scenery and I don't even notice it.

I think I mislead you...I was runing M then W then F, and now I'm going to run M and Th. Two times a week. More time between for my knees to recover.

I am especially looking forward to my heart rate adjusting so it doesn't shoot way up. That's truly what keeps me hating running (and running in the army).

It's also all mostly mental for me. I would prefer to run or ride a loop at all times, rather than an out-and-back. When I was doing this route as part of boot camp (people just left me in the dust, so I turned around when I saw the fastest guy coming back, so I wouldn't hold up the class), I had a huge mental block against walking around the island in that cul-de-sac! Now it seems I'm AT the cul-de-sac before I know it! After only 3 weeks. yay!

Karen

OakLeaf

10-31-2009, 09:45 AM

I would prefer to run or ride a loop at all times, rather than an out-and-back.

It made me SOOOOOO happy when I could finally run 8 miles, the shortest loop from my house! :D Out and back is boring.

Do you know why running hurts your knees? Is there something you can do to avoid that? Form, myofascial release, strengthening, ??? My personal experience is that two days a week is enough to maintain, but if I want to get faster or stronger, it has to be three days. JME, IANATE (either) ;) But I would think that either there's something unavoidable that makes running hurt your knees - in which case maybe it just isn't your sport - or you can avoid it, in which case you should?

Jolt

10-31-2009, 10:50 AM

Overall it went well. It was cloudy/misty and in the mid 50s this morning when we started. The course was one big loop of 2 miles around the perimeter of the farm and then a 1-mile loop inside. Not too hilly, just slightly rollilng. The very beginning was uphill on a gravel road, then the course was mostly on grass and dirt (or I should say MUD)! After turning off of the gravel road we got to the first obstacle almost immediately, which was a bench to jump over right into a huge mud puddle. It was funny watching people try to stay out of the water as much as possible--I just went right through it! Not too long after that I started feeling pretty rough and realized I had started out too fast (easy to do when you're in the middle of a bunch of people and are excited), but fortunately was able to settle into a reasonable pace and started feeling better soon. There were a few hay bales to jump over throughout the course and one was where a golf course abuts the farm--a group of golfers happened to be standing nearby and commented on my technique for getting over it, which was kind of funny (the comment was positive--I had accelerated a bit to launch myself over the bale and they said "now that's how to do it!"). Going into the second loop, we had to run up that gravel road again and I took a little walk break, which I wasn't that happy about doing (it was embarrassing and also allowed two people to pass me, including one I had passed earlier) but felt I needed to recover a little before heading into that unknown territory. The second loop had a few more hay bales and a 5-foot ladder stile over an electric fence; the stile caused a bit of a bottleneck as only one person could go over at a time. A lot of us climbed to the top and just jumped off into the pile of hay that was at the bottom, rather than going down the steps. After that it wasn't long before the finish chute was in sight. I was able to muster the energy for a final sprint and pass one person just before the finish--maybe I COULD have gone faster throughout the course! My time was 29:11, so I did manage to beat my predicted time of 30:00 but not by much (and still, a speed demon I am not--I came in 59th out of just over 100 runners). After the race they had a little barbecue, which was nice, and gave out the prizes to the age group winners. It was fun and I could see myself doing this race again, even though it was a bit of a drive to get there. BTW, I saw one other runner in VFFs there! The ability to toss them in the washing machine is a big advantage after a race like this.

OakLeaf

10-31-2009, 11:26 AM

That sounds like great fun, Jolt! Any excuse to play in the mud. :p

Give yourself credit for outdoing your predicted time, 49 seconds is forever in a race of that distance (over :15 quicker pace).

colby

10-31-2009, 11:29 AM

Wow, Jolt, that sounds super fun. Running like a kid again :) Congrats!

colby

10-31-2009, 11:29 AM

I think I mislead you...I was runing M then W then F, and now I'm going to run M and Th. Two times a week. More time between for my knees to recover.

Oh, Duh. The makeup on my face from my Halloween costume must have leached into my brain ;)

Tuckervill

10-31-2009, 01:07 PM

It made me SOOOOOO happy when I could finally run 8 miles, the shortest loop from my house! :D Out and back is boring.

Do you know why running hurts your knees? Is there something you can do to avoid that? Form, myofascial release, strengthening, ??? My personal experience is that two days a week is enough to maintain, but if I want to get faster or stronger, it has to be three days. JME, IANATE (either) ;) But I would think that either there's something unavoidable that makes running hurt your knees - in which case maybe it just isn't your sport - or you can avoid it, in which case you should?

I have osteoarthritis in the medial parts of my knees. It's from overpronating and not wearing the right shoes and being overweight and inactive for a long time. They have come a long long way since I started working out over 3 years ago. I started cycling just because my knees were getting so bad. That enabled me to start doing other things, like squats and lunges and running (I have to be very careful with the squats and lunges--I can't go down as far as other people).

I take really good care of my knees, and the philosophy I share with the physical therapist who owns my gym is that the stronger I make them the better they'll be. He thinks I should still be able to run. (OTOH, he says my husband should never ever run at all because of his knees, so the PT is not just pro-running no matter what.)

When I used the term "hurt my knees", I meant in a general sense. The kind of hurt that wears them down before the rest of me does. I have not been suffering any unusual knee pain because of the running. They hurt and ache and have twinges on occasion, but before I started taking care of them they were sore every morning when I woke up, and ached constantly, so I've come a long way.

I have brand new shoes from the running store with a professional fitting. I think working up to a mile in under 12 minutes (what Noel thinks is a reasonable time for overall fitness) is within my ability, so I'm going to keep on.

Thanks for your input! :)

Karen

ASammy1

11-01-2009, 07:22 AM

Jolt- Sounds like you had a great time! One day I hope I can the same!

Restarting my C25K program tomorrow and actually looking forward to it :D

Crankin

11-01-2009, 10:53 AM

Jolt

11-01-2009, 12:51 PM

Jolt, you had to jump over an electric fence :eek:? Congrats on the time. It sounds pretty good to me, with those obstacles. Maybe next year I will go with you.

Going to run at 5 AM tomorrow... had a nice easy-ish ride today.

We didn't have to jump over it...there was this big wooden step/ladder thing over the fence that we had to climb over. There was really no way one would accidentally touch the wire--they'd have to do it on purpose!

katluvr

11-02-2009, 04:57 AM

Busy weekend with a football game Friday night (=beer drinking & VERY late getting to bed) and the Halloween (= pumpkin beer drinking)....Mental Note: save drinking night to Sunday!!

Actually I had a great 5 mile run on Sat. AM. I am finding my "speed". (Ok, speed for me is a far cry from other paces here!). It was to be an easy run still just building...but I felt good and had an avg pace of 11 min miles. I was running in the "10's" a lot. Our humidity is breaking and therefore helps a LOT.

Sunday was not as good of a run. But I still logged out my 6 miles and kept the pace down. As technically this is my LSD run...stayed bout 11:30 min mile pace.

So I have completed 2 weeks of running 5/7 days each week as outlined by my TP. I have to congratulate myself for not skipping ANY runs! This week may be a bit challenging since I have a late (and stressful) meeting on Weds night--and my Friday runs start building mileage. But I CAN and WILL do it!

(ordered new shoes...can't wait to get them!)

K