Running 11/15/09 - 11/21/09

[indigoiis]

Howdy all...

I ran the 8 mile trail I will be racing on next week. It was wet, muddy, slippery, and I felt slow. I was wearing the trail shoes and they felt heavy! 1:30. Ran with my friend and we did talk the whole way, so maybe that had something to do with it.

I really, really want to shorten that time. It was very humid today and warm, and I think I was overdressed. But STILL! I felt very sluggy. Bleh!

Okay, I'm too hard on myself. Trail running is beautiful so who cares how fast/slow. I had fun.

[colby]

Last long run of 22 miles today, though in reality it was probably somewhere between 21 and 22. I felt slow. Watch time was between 3:45 and 3:50 (still between a 10:30 and 10:55 mile... not as bad as I thought). The weather said 38 degrees and no wind, but I don't believe it. There were snow flurries and I decided to run a route along the lake that included a significant climb (one way is steep - around mile 8, the return long and gradual for 1-2 miles starting at mile 13) and wind off the lake. I left late (12:30?) and by the time I finished, it was starting to get dark (ALREADY!). I was surprisingly cold. Everyone else running passed me, but a couple of people that went by commented that they saw me start running and couldn't believe how far I had gone (or had to go) ;)

New shoes: I'm kind of afraid they are too short, but my feet feel great - tired, but no aggravation of any previous hotspots and they don't really hurt. I felt like my right toes were falling asleep around mile 13, which usually means my toes are sliding up to the top of the shoe. I think part of that is posture, though, and I can alleviate it somewhat by running lighter on my feet.

Two weeks to my 4 hour marathon (visualize, visualize, visualize). ;) Next week's long run is only 10 miles. This week's mantra was: relax, which I described with: Even at your busiest, during your hardest effort, or when something seems impossible, do not forget to take a moment and relax - trust in yourself.

[roadie gal]

Good run, Colby! Good luck on the race.

I decided to run around Donner Lake yesterday. I had no idea it was the Turkey Trot day. So I ended up running the opposite way of the official runners so that I didn't interfere with the racers. Boy, did I get a lot of "You're going the wrong way" comments.

It's about a 7.1 mile route. I did it in 1:06, which is better than I thought I would.

[kacie tri-ing]

I did a 15K trail race this weekend! It was a muddy/hilly mess, but I was 18 minutes faster this year than last! That was pretty huge improvement for me!

Next race is the atlanta half marathon on thanksgiving morning. It is a really fun event whose motto is "earn your turkey" (even though I don't eat meat, I like the sentiment :p)

[OakLeaf]

Wow Kacie, 18 minutes out of a 15K is more than huge, it's Huge! :D Way to go!

Quick trip to Pittsburgh this weekend for the Bengals/Steelers game (WHO DEY!) Got up this morning before DH was out of bed for mile repeats x 2 on the Montour Trail. It seemed like a pretty nice trail, what little of it I saw, and motorists sure were well trained to stop at the crossings. :)

All things being equal - next time I do mile repeats, I'll be doing three of them.

[katluvr]

Sunday AM was a 9-miler.
I abstained from beer on Sat. night (good for me!)
I was up/out later than I wanted (obligation to a friend who had a performance).
Goal was to run between 11 and 11:30 pace (marathon goal pace is 10:18, so I wanted to run at 11:18).
It was a beautiful morning. Low 70's for the entire run.
Completed in 1 hour 43 minute which is an 11:26 pace. So close. Need to speed up a bit.
Did the "pool icing" of the legs again. I felt REALLY good post run. No tightness, no lower back issues, overall really felt good. So maybe the "icing" is working or just body is adjusting.
Today is rest day and I have a massage scheduled. (My first REAL massage. I am a bit nervous!)

Great job Kacie!
Keep it up Colby!
All the rest of you--keep running!:)

[Jolt]

I did a regular half-hour run around the neighborhood this afternoon. It didn't get off to a great start but the second half was really good. Plus, it was a sunny day in the mid 50s which was excellent. The weather here has been pretty nice for mid-November!

[ASammy1]

C25K W3D1 today... It was tough in spots, but I made it through :D

[colby]

I did a 15K trail race this weekend! It was a muddy/hilly mess, but I was 18 minutes faster this year than last! That was pretty huge improvement for me!

Next race is the atlanta half marathon on thanksgiving morning. It is a really fun event whose motto is "earn your turkey" (even though I don't eat meat, I like the sentiment :p)

18 minutes is a huge improvement for anyone! Awesome job, and it oughta feel good going into that half marathon with that under your belt. :)

[colby]

Sunday AM was a 9-miler.
I abstained from beer on Sat. night (good for me!)
I was up/out later than I wanted (obligation to a friend who had a performance).
Goal was to run between 11 and 11:30 pace (marathon goal pace is 10:18, so I wanted to run at 11:18).
It was a beautiful morning. Low 70's for the entire run.
Completed in 1 hour 43 minute which is an 11:26 pace. So close. Need to speed up a bit.
Did the "pool icing" of the legs again. I felt REALLY good post run. No tightness, no lower back issues, overall really felt good. So maybe the "icing" is working or just body is adjusting.
Today is rest day and I have a massage scheduled. (My first REAL massage. I am a bit nervous!)

Great job Kacie!
Keep it up Colby!
All the rest of you--keep running!:)

Probably a little of both - icing is always a good idea and as your body adjusts slowly things won't be as bad, though for me there is some kind of chasm that I crossed around 12 miles and again at 16 or 18 miles where things have to adjust and adapt again. It might be time, not distance, now that I think about it... so around 2 hours and around 3 hours, and I feel like I'm approaching another one at around 4 hours.

I feel pretty good today, just hungry and tired. A little soreness in my left heel (maybe I am hitting it when I shouldn't) and top of my feet (sign that my laces are too tight), legs are just tired, not as sore as last week actually. I have trouble sleeping late the day after a long run as much as I want to, but I'm ready for a nap around 4:00. I think I should nap after eating after the long run, sleep normal night's sleep, then nap after lunch the next day. I forgot in calculating my time yesterday that I also stopped and went to the bathroom, in probably the most lazy way possible, around mile 13. I can pretty much bet I'll have to go during my marathon. Have to plan for that, though last week I at least made it to mile 18, and I should probably go a little less leisurely while racing. ;)

Part of my run yesterday was on the Ironman course, which I have not actually ran since Ironman. I actually found myself thinking "I did this after riding my bike 112 miles... what was I thinking!?" Good thing that's 222 days away. :p

I hope you enjoyed the massage, katluvr, and hopefully you remembered to relax. :D

[colby]

C25K W3D1 today... It was tough in spots, but I made it through :D

How many weeks are in the program?

[ASammy1]

It's a 9 week program for beginners :o

[kacie tri-ing]

I hope your massage goes well! I never "enjoy" them, but they are worth every penny if your person is good :D

Thanks for the congrats! It was a fun race!
http://orders.racephotonetwork.com/QPPlus/Images.aspx
Pictures are posted here, and I am the one in green :p

[colby]

It's a 9 week program for beginners :o

I was wondering how soon we'd get to see you graduate. ;) Not long at all! :D

[ASammy1]

I was wondering how soon we'd get to see you graduate. ;) Not long at all! :D

Thanks for the kind words colby! It's great to feel all the encouragement on this board :D

[Jolt]

I had a 12-3 pm shift at the Y today and it is yet another sunny nice day, so I decided to run there and back for a total of 5 miles. Not too shabby, especially carrying a backpack!

[katluvr]

Did my 3 miles yesterday after work. You would think I could of picked up some speed on a short 3 miler. It was a bit warmer than it has been. I had a steady 11:30 pace to start. I kept trying to pick it up...but it would not budge. Finally on the way back I pushed and got my pace picked up...just enough to get my 3 miles done in 33 min. Not what I wanted....but just how the body was working.

As for the massage...I almost started a new thread... it really was my first (yep, just never spent the time and not sure that I would enjoy it). Well I didn't love it. And trust me, I have friends and this guy is the best/awesome. You pay for 1 hour and get almost 2. He works on you till he is satisfied his work is done. So first off I could not relax. I could not stop thinking (about what he was doing, where did he keep his massage oil dispenser, etc. etc.) Then I found out that laying face down for that long and my nose/sinuses totally filled up and I could not breathe. I went to mouth breathing, but that really didn't work either.
He spent most of the time on my back (yep a few knots that he will never get out!) and not as much leg work as I wanted.
So I am determined to give it another go (and soon). I feel like am a "massage failure"!

Today will be 6 miles ....after work...in the dark.

K

[indigoiis]

Kat, I am just this way with massages. I totally agree it is hard to relax. My last massage, the guy had a very high voice and his sneakers were so white that it looked like he put them on only in the massage studio. Like Mr. Rogers. So I got to giggling, and he thought that was because I was ticklish, but it was because I felt like I was getting a massage from Mr. Rogers. I also thought the music was cheesy and the water fountain made me want to pee. All in all a very awkward, unrelaxing event.

[katluvr]

Got home, changed and headed out for my 6 miler.
Still feeling emotionally depleted from recent events and the thought of running 6 miles and partly in the dark was very daunting...
My SO met up w/ me and road her bike with me. She yakked, I tried to run. I think the only reason I did not walk was that she was riding with me. I managed 11 min mile pace afterall.
The thought of running 10:18 avg pace for 26.2 miles seems pretty impossible right now. I know I am just building and not really into my speed work sessions yet (2nd half of program)--but thinking I'll have to reset my time goal.
Anyway, trying to be positive--at least I got out and ran!

[indigoiis]

Kat - think positively, and don't fret. It's amazing that you are running a marathon!

Today I ran 3 miles with the hill.

[Becky]

I was on travel this week, so a colleague and I ran at a college campus near our hotel. We had no idea how long the loop was, so we guessed, and were really proud of ourselves. Come to find out, we guessed high....so our performance wasn't as awesome as we thought ;)

On the bright side, my form seemed pretty good- no IT band pains and no shin splints, and I discovered that my coworker is a pretty cool person. I think I'm going to ask her to run together on a regular basis.

Oh, and I got to try on a pair of VFF Sprints! There was a dealer near my hotel, and shopping is better than working in my room ;) So cool- I definitely want a pair of VFFs now!

[colby]

As for the massage...I almost started a new thread... it really was my first (yep, just never spent the time and not sure that I would enjoy it). Well I didn't love it. And trust me, I have friends and this guy is the best/awesome. You pay for 1 hour and get almost 2. He works on you till he is satisfied his work is done. So first off I could not relax. I could not stop thinking (about what he was doing, where did he keep his massage oil dispenser, etc. etc.) Then I found out that laying face down for that long and my nose/sinuses totally filled up and I could not breathe. I went to mouth breathing, but that really didn't work either.
He spent most of the time on my back (yep a few knots that he will never get out!) and not as much leg work as I wanted.
So I am determined to give it another go (and soon). I feel like am a "massage failure"!

Are you seeing a sports massage person, or just a regular relaxation massage person? It might make a difference. You might also try something like active release, or a massage therapist with a different technique that isn't direct deep tissue. In an hour, my massage guy (who is more active release than relaxation) can get through my whole body (with no massage oil, 90% face up, and clothes on) - granted, if I am a mess, it's not everything 100%, but it's definite progress.

You might also want to encourage a dialog - sometimes the work on your back/core WILL help your legs, because your hamstrings/hip flexors do connect in the middle of your body, and relaxing those is the key to a lot of upper and lower body relaxation too. But, if he never explains to you that, it just feels like you're getting nowhere.

And, finally, give it 24-48 hours. Just like soreness, sometimes the opposite takes a little while to really help. Even if I continue running and going about my business as usual, I usually notice the biggest difference after 2 nights sleep. :)

You may have to revise your goals, but give yourself time (no pun intended). One way to test and ensure success down the road would be to take the last 1-2 miles of your long run and try running at your goal pace, definitely within 30 seconds of your goal pace. If you can sustain it, great, and keep that as a part of your long run (you'll want to increase it as your distance increases). If you can't, maybe you need to revise your goal. Related active.com article - see #2 http://www.active.com/running/Articles/Eleven_major_marathon_mistakes.htm (take all of that with a grain of salt, I read a lot of articles and never take all of the advice from every single one ;))

Sometimes you have a down week. That's fine. Marathoners weren't made overnight. Mentally put the day or week behind you and move forward. If you keep feeling drained, you may be better off taking a couple days of rest (or easy workouts).

[katluvr]

Thanks Indi for the works of encouragement.
And Cobly for all the input.
I also freaked myself out by looking at my TP as it increase mileage on Weds and Fridays...just not sure how I will fit it all in. I am also struggling w/ moving runs around d/t the holidays and other stuff that occur during this time. And I am betting "ok" with the fact that my goal may change to "just finish".
I plan to try the massage therapist again...in a week. I do need to have some dialog. Everyone that I know and that goes to him just says it takes a while to get used to the massage and him. I know part of it is me....I can't relax in yoga or any of those things where you are to relax and quit thinking. The only time recently I can think of when I was totally "in another place" was our bike trip in Moab. Biking up to the Canyonlands Natl park andit is all up hill...and i just got into a slow climbing groove and zoned out. I can also do tha that in runs. I suddenly look around and think..."where am I?".

I decied to run post work instead on this AM, since still a bit tired. Sunday I need to find a "new" route since my usually running route is being used for a 1/2 marathon. I would be running up stream!

Later!:)
Thanks all!
K

[zia]

5 miles today in an absolute downpour. Sky was sooo dark. My new shoes turned brown from the puddles, and the lake I was running around started smelling like sewage. Trying not to think too much about that. Still: I love running in the rain, and it was great being out there. I had dry needling (kind of like acupuncture) done on my hip last week and was curious to try out the results. No pain! Yay!

[colby]

Easy running this week. Mile repeats Tuesday, easy run Wednesday, Thursday off, easy run Friday. 10 miles this Sunday - and it will probably be on a treadmill in a hotel gym (AT RACE PACE!).

Next week, two race pace runs of decreasing distance, and I think there's an easy run in there.

I always have trouble relaxing in massage. "Relax and let go... relax and let go... relax... let go... right here... your leg... yes that one." ;) In yoga, I find that the relaxation pose/shivasana is easiest when the instructor (usually a DVD) talks me through it - focused relaxation. Focus on relaxing your feet, feel how they feel open. Focus on relaxing your calves, feel how they are strong but dangling. Focus on your stomach, feel the breath rise and fall. I use that when I'm in massage (not out loud, massage guy might think I'm more crazy than he already does). I find that I feel significantly more relaxed in yoga when I do one of those relaxations vs. "just lie down and be calm." I'll get right on that.

[skhill]

After ending up pretty badly dehydrated on last Saturday's long run, today I brought along water for the first time ever. And so I also had to make a pit stop (actually 2) for the first time ever... Anyway, I was planning on 12 miles, and ended up only doing 10-- but I wasn't dehydrated!

How do y'all handle bringing along water? I just grabbed one of my bike bottles and carried it, but was pretty uncomfortable. Maybe I'll sew a bottle holster of some sort!

[deidre]

I am a long time reader but seldom poster; however, I had to post and say thank you.

Reading the weekly running reports has given me that extra boost on days I didn't feel like running.

I set a goal to run 15 miles with my husband....to celebrate 15 years of marriage. I did it!!! :D (and I achieved my goal a few weeks early).

Prior to setting that goal, my longest run ever was 7.5 miles.

Thanks TE runners and walkers!

[deidre]

How do y'all handle bringing along water? I just grabbed one of my bike bottles and carried it, but was pretty uncomfortable. Maybe I'll sew a bottle holster of some sort![/QUOTE]

As I increased my mileage to 9 miles, I started to carry a water belt. It took a couple of runs to get used to having it around my waist but it was tolerable. In the last few miles of my run, it sometimes bothered me because there was more movement due to bottles which were almost empty.

[Jolt]

I was in NYC yesterday and Thursday, so decided to run in Central Park yesterday and explore while my friend went to a museum. It's pretty nice, but I still prefer my nice quiet trails :p. Glad to be home now and out of the chaos and crowds--my friend that I was with enjoys that atmosphere, but I can only handle so much!

[indigoiis]

Deidre - i have both a fuel belt with two little water bottles, and one handheld that has a strap with a little wallet on it. The handheld is ergo - shaped to fit in the hand - and I love using that one on trails. The fuel belt is great for roads. Worth the investment!

[OakLeaf]

There have been several threads about hydration - do a search.

This (http://www.nathansports.com/our_products/hydration_nutrition/intensity.html) is the pack I wear, on Yellow's recommendation, and it's AMAZING. Two liters of water in that pack weighs me down less than 24 oz on a three bottle waist pack. Literally. It doesn't bounce, barely sloshes, doesn't interfere with hip rotation or arm swing, has separate front pockets for gels and phone/ID, plus a decent sized pocket in the back if you need to strip off a lightweight layer, carry an Epi-Pen, etc.

I've been down with a mild stomach virus plus catching up on yard work, haven't run since Monday. Rode with the club today (short ride, skipped the breakfast we usually do, since OSU/Michigan started at noon [Go Bucks!:D]. Planning on a long run tomorrow...

[kacie tri-ing]

Nice 11 miler with a friend. I am doing the half marathon in atlanta on thanksgiving morning. Only one 5 miler between now and thursday. It should be nice, it's a race I really like!

[katluvr]

Late posting as usual d/t weekend.
Friday was set to be a 5 miler. Ok, who really wants to run on Fridy after a full week of work?! I was tired and mentally not there...but could NOT skip it. So I cut it back to 4 miles. In my mind that sounded so much more do-able than 5. (really, now?). Did not run w/ Garmin so did not look at pace.
One nice thing about teh run was the sun was starting to set, at one time the sky turned pale turquoise and the clouds became orange tinged--it was beautiful! Did it in about the usual time period (give or take some seconds).

Saturday I had to get my 5 miles in EARLY!! It is USF Homecoming adn the game was at noon and the alumni party started at 9. (Yes, beer drinking at 9 AM? What I am back in college?) So did got up early and got it done. Again, just logging miles. That is where I am at this week.

As for hydration...living in Florida almost anything past 5 miles I carry a fuel belt. Now that is it cooler I'll do 6 without hyrdation...but nothing longer!
K

[colby]

There have been several threads about hydration - do a search.

This (http://www.nathansports.com/our_products/hydration_nutrition/intensity.html) is the pack I wear, on Yellow's recommendation, and it's AMAZING. Two liters of water in that pack weighs me down less than 24 oz on a three bottle waist pack. Literally. It doesn't bounce, barely sloshes, doesn't interfere with hip rotation or arm swing, has separate front pockets for gels and phone/ID, plus a decent sized pocket in the back if you need to strip off a lightweight layer, carry an Epi-Pen, etc.


I carry a womens-specific Camelbak (the Dream, I think), but what I like about the Nathan that OakLeaf linked is that the weight is more distributed and it looks more well supported. I have a relatively petite frame and the Camelbak has started making my shoulders feel bruised on long distance runs (noticed it most at about 3 hours or more).

I used to carry a waist Camelbak but it made my core muscles kind of angry and chafed my love handles and lower back much more than the backpack style chafes my back. Now I use the waist version for hiking and walking and other things instead.