Once again, time for a new thread!

[Jolt]

I've been thinking it might be good to incorporate some interval work into my running and see if it makes me any less slow, so on today's 45-minute trail run I did some sprints on an easier section with walking in between. For those who do interval workouts regularly, how exactly do you go about it as far as how many to do and how fast you go in between? I feel like I should be doing slow running in between the sprints but I just don't think I can manage that yet. (And I've been running for how long??) Meant to wear my HRM on this run, but forgot it at home. However, I'm sure it was through the roof at times...

[colby]

I've been thinking it might be good to incorporate some interval work into my running and see if it makes me any less slow, so on today's 45-minute trail run I did some sprints on an easier section with walking in between. For those who do interval workouts regularly, how exactly do you go about it as far as how many to do and how fast you go in between? I feel like I should be doing slow running in between the sprints but I just don't think I can manage that yet. (And I've been running for how long??) Meant to wear my HRM on this run, but forgot it at home. However, I'm sure it was through the roof at times...

For all out maximum strength intervals, I walk the rest interval, and increase it to 1:1 work:rest. For everything else, it's usually an easy jog during the rest interval (or for hill repeats, jog downhill), and the rest is about half of the interval period. You might have to increase your stamina a bit before you can manage a jog, or do your intervals a little slower to the point you can jog inbetween. You'll still benefit from them.

The longer the interval, the fewer I do. For something that lasts 4-5+ minutes, I only do 4-5 of them. For something that lasts 1-2 minutes (and hills), I will do 6-8 of them. And for all-out intervals of 30-60 seconds, I will probably still only do 6-8 of them (but walk inbetween), maybe sometimes 10-12.

One good one that I like is the step counting - do 100 steps, 50 easy (or walk), do 200 steps/100 easy, 300 steps/150 easy, 400 steps/200 easy, start over at 100, repeat to the 45 minute mark (or whatever minute mark is relative to your level of difficulty, maybe only do 30 minutes). That way it's relative to your pace, there's variety, and it's time-based.

For something like mile repeats or several minute efforts, it's about the hardest reasonable amount of effort I can do and still feel like I am sustaining my form (about a 5k pace, I guess). For those 1-2 minute efforts, it's somewhere harder than that (+5-10 beats). For all out efforts, it's all about moving fast (+5-10 beats of that or +10-20 from sustainable max effort).

Somewhere I was reading an article that referenced this calculator for speeds, though I use feel/HR more than speed it was nice to see a relative guide: http://www.runbayou.com/jackd.htm

YMMV, of course... I imagine we'll all have some input for this one! :D

[WindingRoad]

I haven't done any running since my race this past weekend. I seem to have developed a strange twinge in my left quad. It's almost like when I put my weight on it to walk it feels like its going to give out. The strange part is its really hard to tell exactly where it's coming from? I'm thinking it may be a small pull. I rode my bike yesterday really slowly with my Mom and it never tweaked until I would walk on it? Not sure what that's all about but was hoping it would be gone by today so I could go run. I wonder if I should try to run on it or just wait it out?

[GLC1968]

Today will be my first run since my tri on Saturday. Funny thing is, during that tri, I actually enjoyed the run part! I think the perfect weather helped, but I did manage my best 5K time EVER.

In fact, I was so jacked that I think I just agreed to run a 5K for our local corporate games event this weekend! My company needs one more woman on the team, so I said I'd do it if they can't find anyone faster. I'm hoping they don't find anyone else as I'm really curious to see what I run for an open 5K in a race environment. :)

[Susan Otcenas]

I did a 5 mile tempo workout yesterday morning. Was pleased with my pace, after the effort of the tri on Saturday.

I have a 15 mile run at 4am tomorrow morning. :eek: 15 miles. 15 miles. I have to keep saying it to comprehend that I'm actually planning to run 15 miles. 15 miles. 15 miles. 15 miles.

I'm going to have to download some podcasts to keep me occupied. It's pledge week on NPR and I can not listen to that for 15 miles. 15 miles. 15 miles.

[kacie tri-ing]

Don't let the distance intimidate you. Just mentally split it up into "smaller" runs in your head. I always play those kind of games.

Running plenty, but I have been to tired IM training to post much. I am tapering this week for an oly on saturday, and then a HIM 3 weeks from saturday. Then my last big build and taper for August. Sounds way too close when I say it that way!

2 hour brick saturday, 12 miles sunday (with 4 miles at 7:45). My coach has been upping my milage at 7:45, so I guess he wants me to be under 8 minutes for my olympic. That sounds pretty impossible, but I guess I will just break it up into smaller pieces ;) Six easy tomorrow and then a quick jog friday after my drive! Race saturday!

[rocknrollgirl]

I am in a mini taper this week too. I did a 2.5 hour brick on Sunday and now I am just trying to hold back until the race this weekend. I am doing one workout in each discipline during the week, Friday off and then an easy spin of the legs Saturday.

The mt bike leg of this tri is very technical with a lot of climbing so I need fresh legs for sure.

Tapering just makes me antsy.....

[OakLeaf]

Wow Kacie, I'd be delirious if I could race a 5K @ 7:45. :p:o

I did 4 x 400m strides again today - two mile warmup, one mile cool-down. One more run before Cleveland. Lots of us racing this weekend, yay!

Susan, you'll be fine! Don't even think about the distance, just get out there and run. :)

[Susan Otcenas]

Don't let the distance intimidate you. Just mentally split it up into "smaller" runs in your head. I always play those kind of games.



Once I starting hitting 14 miles, I engineered a gas station stop into my route at 9 miles. It gives me a chance to use the bathroom, refill my water bottle and since it come right at about 1:30 I'd be taking a minute or so walk break to eat a GU at that point anyway, so it doesn't add much time to my workout. But mentally, I can look forward to it as "a long break". Once I get out of there, I'm "almost done" even though I have 9-10K left. :D The games we play with ourselves!

[Susan Otcenas]

Wow Kacie, I'd be delirious if I could race a 5K @ 7:45. :p:o



Oak, you and me both!

[kacie tri-ing]

HA! I think I am delirious, but for other reasons...mostly just tired!! (if you have been on the weightloss thread, you have probably noticed that I am a mess these days :p)

Well, I am trying to believe that these tempo runs will pay off Saturday!

[colby]

Oak, you and me both!

Yeah, no kidding, way to go kacie. You are like the rabbit that we all chase around the track. ;)

I did mile repeats today, 4 mile repeats at somewhere around 8 minute miles with 4 minutes jog inbetween. My GPS battery died right after I started so I went by effort.

[limewave]

Okay, DH just got home, but I'm planning on reading up on everyone's running later tonight.

I managed 4 achey miles. Still recovering from the 25k. Although I was sore, it was great to be out again. Even if it was 40 degrees and raining.

[WindingRoad]

Eeeked out 4 miles and my legs feel much better now. Twingy quad is almost back to normal. Tried out some new running shoes today, have my first pair of Brooks to play with. :) Felt good so I hope they work out cuz I got them for a steal at DSW.

[Jolt]

Short run this evening. 2.5 miles to the YMCA for a staff meeting, then got a ride home b/c it didn't get out until 9pm. I did it in 22 minutes--that means 8:48/mile. Not bad, for me (I felt icky though--I think that was a little too fast).

[Bike Chick]

Lime and Winding, I'm in the same boat as the two of you. I don't know what I did in the race, but my right achilles tendon started aching right after the race. I rested last week and was feeling better until I rode my bike Saturday and it flaired up again. I tried to run this morning (couldn't wait to get out there) and pain shot straight up my right quad into my hip. I couldn't run it out and walked 1 mile and came home. How pitiful!

I'm back in the pool though and planning to do a sprint tri at the end of the month if this leg heals up.

Good luck on your run in the morning, Susan, and to the rest of you with upcoming races. You are posting some awesome times! Wow!

[OakLeaf]

BikeChick, FWIW, I'm making progress on reducing the Achilles problems when I run - not completely there yet - but I've completely eliminated it on the bike by learning not to plantar flex my ankles when I pedal (along with lowering the seat a couple of millimeters at a time as I learn). It's been a long process of changing my biomechanics on the bike, but it's really paid off.

Take it easy and work on myofascial release...

[Bike Chick]

BikeChick, FWIW, I'm making progress on reducing the Achilles problems when I run - not completely there yet - but I've completely eliminated it on the bike by learning not to plantar flex my ankles when I pedal (along with lowering the seat a couple of millimeters at a time as I learn). It's been a long process of changing my biomechanics on the bike, but it's really paid off.

Take it easy and work on myofascial release...

Thanks, Oak. I'll take your advice. I had to pedal "toes down" the second half of the ride Saturday to alleviate the pain. I'm scared to death of a tear if I stretch it too much then I'll be out for the season so I'm babying it right now.

I've been using the roller twice a day and doing hamstring, quad and it band stretches. Those seem to help. Is that what you mean by myofascial release?

[OakLeaf]

I've been using the roller twice a day and doing hamstring, quad and it band stretches. Those seem to help. Is that what you mean by myofascial release?

Yep. For Achilles problems, work the calves, both gastroc and soleus. For me, it's easier to get into those muscles with something smaller than a foam roller - rolling pin, Stick, baseball, small nubs on a Thera-Cane, the opposite knee.

Also I'm finding that rolling out my feet with a spiky ball or stick (or walking on pea gravel) helps with the Achilles pain, too - that's what they usually recommend for plantar fasciitis, but all those muscles and tendons kind of interconnect at the heel. I can work my feet while I'm sitting at the computer - easy. And they were just full of trigger points. :eek:


If it doesn't bother your knees, you might try lowering your saddle a little bit right away. Couple millimeters at a time. It felt to me like it just helps make a better connection between my knees and my heels when I pedal, rather than using my calves.

[skhill]

Today was an easy 5 miles. Well, not really easy... It felt like I had a headwind almost the entire way, and guess what-- I did. Confirmed by checking with the weather channel; 8mph SSE when I started, and 12mph WNW at the end.

There are partial results from last weekend's 5k up, and it looks like I missed out on winning my age-group by all of 2 seconds. 2 bloody seconds!!! If I'd realized that woman right ahead of me was in my age group, I could have found those 2 seconds, no doubt, but she looked a whole lot younger than 35 (but then I've been told I don't look almost 40, so....) Lesson of the day: always try to pass that next person up ahead of you at the end....

[GLC1968]

I ran near my office last night. My husband was meeting me at 6:30 for dinner, so figuring on getting out of work at 5:30, I had plenty of time to scope out the area. I ride from here all the time, but this is my first run in the area and there are a LOT of MUP pathways that I'd never take my bike on but that are going to be great for running. I also learned pretty quickly that just because there is a road, that doesn't mean that there is a sidewalk! Oops!

Unfortunately, as usual, things got in the way and I was late leaving. I didn't leave until just after 6, so I called my H and told him that he was going to have to wait for me. Due to all kinds of stupid problems, I had no GPS, no watch, no HRM and no real idea how far I was going. I took my cell so that I'd have a clock (and for emergencies, of course) and used that to gauge when I had to head back. I think I did somewhere in the range of 2.5 miles just based on time.

The BIG deal was that it was not only really, really enjoyable...but I certainly could have gone further. I don't think I have EVER felt disappointed for cutting a run short...but I did last night. I may have turned a corner!

If so, now I need to work on both my consistency and my distance....I think I've finally conquored the dread-factor. :p

[Susan Otcenas]

The BIG deal was that it was not only really, really enjoyable...but I certainly could have gone further. I don't think I have EVER felt disappointed for cutting a run short...but I did last night. I may have turned a corner!...I think I've finally conquored the dread-factor. :p

WooHoo!! Welcome to the dark side. :)


As for me...

The alarm went off at 3:45 a.m. and I was out on the road at 4:15. 15 miles, 2:38:18 elapsed (10:33 per mile) avg HR 150.

I felt GREAT between miles 6 & 9. Miles 9-12 were good. Mile 13-14 were managable but tough. I was really fading by mile 15. :o

But, I survived it and am tickled to have averaged 10:33 per mile.
MY LSD runs are usually closer to 11:00.

Susan

[Veronica]

That's awesome Susan! I am SO jealous. :-)

Veronica

[Crankin]

Ack, the dark side keeps calling me.
It's 50 degrees and raw, spitting drizzle all day. I didn't want to do my group ride in this. I had lots of errands to do, getting ready for my trip and my last day of my internship is tomorrow. Met a friend for lunch and then decided, OK, I have to get serious. So, I did a 40 minute interval run/walk, on the treadmill. I did fine, but running at 6.0 at a 3% grade almost did me in.
I'm good now, but sure my hip will pay for it tomorrow!
I want to keep it easy before my cycling trip, although I have a ride to lead Saturday.

[Bike Chick]

Great job, Susan! I would love to do 10:33 for one mile!

[WindingRoad]

Susan you amaze me! I don't think I could motivate myself for that amount of time. :)

As for myself, I did 5 miles with a friend today, she pushes me which is helpful when I'm feelin' lazy like I was today.:o

[Jolt]

"Long" run today on a flat easy trail. Just over an hour, estimated distance about six miles. My upper abs feel a little sore--guess I worked those core muscles!

[Susan Otcenas]

Susan you amaze me! I don't think I could motivate myself for that amount of time. :)



I listen to talk radio. Keeps my mind engaged. It really doesn't feel like 2.5 hours until the last mile or so when I am SO ready to be done! :o

[OakLeaf]

See Susan, you'll be training for that marathon in no time. ;)

I'm fighting off a cold, so I'm skipping my run today. Better to be a little stiff than have it go down into my lungs. :( I think I'm going to be okay... plenty of black elderberry, contraband Zicam, and honey/vinegar tea - feeling better than I did yesterday.

[limewave]

4.5 mile recovery run in the rain.
:D

I'm already dreaming about my running goals for next year's 25k.

[Susan Otcenas]

See Susan, you'll be training for that marathon in no time. ;)



Shoot me now.

Seriously, I was *done* at 15 miles. I imagine I'll feel that whipped or worse at the end of the half ironman in (gasp) 6 weeks!

[colby]

About 5 miles today - 10x400m repeats with walk interval inbetween. I didn't even have to drag my dog, but boy was she DONE at the end. :p

[Jolt]

Another 6-mile day, this time broken up into shorter runs b/c I had some places I had to go and decided to run from place to place. I did end up walking the last mile on the way home--it was largely uphill and I just didn't have it in me...

[skhill]

Woke up feeling incredibly stiff and creaky this morning, so I decided my planned 12 miles was not prudent (it's going to be a jam-packed weekend, and today was my best shot for a long run this week). I ended up doing 2 laps-- 1 mile each-- around my neighborhood park. There was about .75 miles in the middle of the 2 miles that felt great; the rest, not so good. Still, I managed a 8:50 pace.

I encountered 4 other people running laps around the park, all of them going counter-clockwise, while I was going clockwise. Peer pressure was kicking in, and if I'd done a 3rd lap, I would have gone the other way....

[GLC1968]

Ran from my office after work last night. I did over 3 miles but don't know exact distance because my GPS went wonky again. I think it's dead or at least dying. Grrr. :mad:

The run felt pretty good. It was actually kind of uncomfortably hot on the way back, but there wasn't much shade and the sun was directly in my face. I didn't walk at all (except for cool down at the end) and really didn't need to. I think I have truly turned a corner here.

I just found out this morning that I will be running a 5K for my company in the Portland Corporate Games on Saturday morning. Should be interesting.

[OakLeaf]

6 x 100m strides ... last workout before race day.

I'm so excited! <bouncing off walls and ceiling>

[GLC1968]

Best of luck tomorrow, Oak! (it's tomorrow, not Sunday, right??)

I'll be thinking of you when I'm freaking out about my measly little 5K race! :D

[OakLeaf]

Thanks! Sunday. Heading up to Cleveland tomorrow for packet pickup.

And I get to run a whole lot slower than you do! :p Good luck tomorrow, yourself. You'll do great, I know.

[Jolt]

Good luck in your races, GLC and Oak! You won't be hearing from me for a couple of weeks--heading off on a medical mission trip to Kenya. I'm sure I'll have some good stories when I get back...they just probably won't involve running, since it's a completely unfamiliar place and we'll be busy anyway!

[OakLeaf]

Wow Jolt, what a great thing you're doing! Be safe and have a wonderful trip.

[Bike Chick]

Good luck on your races, GLC and Oak!

Safe travels, Jolt.

[Crankin]

Good luck, Jolt.
And good luck in your races, everyone. I live vicariously through you.

[rocknrollgirl]

Good Luck this weekend racers. I am racing tomorrow too, and i will pop on and let you know how it goes.

Jolt...holy cow, what an incredible thing you are doing. Be safe.

[Red Rock]

Jolt what a great experience you'll be having. Bring your shoes, you might be able to get some run time in after you get your bearings.

My good news is that I ran 1.5 miles SLOWLY watching my HR and trying to make sure it stayed down below 160ish. I did this and still felt like I had some juice in me when I stopped. I ran on a high school track so I could know how far I went. I was so happy with myself because I did the mileage, was not worn out, and I did not overextend myself. All three goals met. :D Now I just have to be more consistant with the running. Who knows I might be a triathlete yet!! I'm thinking on the days that I do not run that I will bike. That, of course, has been the plan for a long time now. It has just taken a while for me to start putting all of the pieces into place. I think that is finally starting to happen:).

Happy Running all!

Red Rock

[GLC1968]

Wow, Jolt! Can't wait to hear about your trip...stay safe!

Red Rock - it sounds like you are making great progress. I have to work on my consistency too but I will admit that it's gotten a lot easier to get the runs in now that the dread factor as been reduced.

Thinking about Oak this morning...though by now, she's probably done since she's 3 time zones ahead of me!

My race was a bust and a blast at the same time! I did finish DFL...by quite a margin, actually. I did it in 30:20 which is almost 5 minutes faster than my tri 5K time, so that's very cool. I still had some left my my 'tank' too because after all these years of trying to go the distance on rides, I've kind of lost track of what I am capable for the short distance. I don't really know how to leave it all out on the course anymore! I was a little worried about tossing my cookies in front of VP's though - so I had a good excuse. My teammate was the winner with a 17:14 and he's not even a runner! (soccer player) Unreal! There were about 35 of us - and only the 'good' runners from each team were signed up, so I don't feel too bad. I think I need to run a 'real' 5K open to the public just to make myself feel better. :p I'm actually planning on running this event again next year and dropping another 5 min from my time. :cool:

After the run, I did the 1.5 mile 'fun walk' for my team to earn an extra point there as well. Then I headed to the gym and got in a GREAT swim workout, so it was a good day all told. No running for me again until Tuesday - and my legs need the rest. This was my first 3-run week in ages and I can certainly feel it!

[colby]

Great job, GLC! Your first 3-run week and 5 minutes faster than your tri - that's pretty awesome. You might have been last, but that's a pretty good 5k time, honestly, all things considered. Lots of people have trouble breaking 30 minutes. You were definitely in a fast crowd!! An open 5k and you'd be much happier with your relative results. ;)