Running into June - May 30-June 5

[colby]

I guess we skipped last week, so I'll bite for this week.

Today I did a local half marathon, good timing and I have done it since 2006. The local trails people are involved and as a patron of the trail for many reasons, I like to vote with my dollars. :)

So, I rode for about 4:15 yesterday, and will ride again today, and swim today and/or tomorrow. It's not exactly like I just trained for a half marathon, and with that I know that it may not be my best performance. I go into it with those expectations - it just falls in my calendar where 13 miles of good effort works, and it's not a hard race. I was hoping to get close to 2 hours. I missed hitting my watch at the finish (they were trying to hand me medals, I was trying to stop my watch, hit the wrong button entirely - next time just hit the lap button and figure it out later), but when I did finally hit it, it came up 1:56. Serious! I'm waiting for the "official" times.

I did have some heed toward the first couple of miles, and a gel around mile 8 or 9, then a couple of cups of water, but that was it. I ate beforehand like normal (luna bar and a banana). Somehow I ALWAYS arrive late to this race. No matter how well I try to plan ahead, I'm always late. It's my curse. Hooray for timing chips. :)

Mile 1: 8:46 min/mile
Mile 2: 8:46
Mile 3: 8:58
Mile 4: 9:05
Mile 5: 8:52
Mile 6: 8:53
Mile 7: 8:49
Mile 8: 8:49
Mile 9: 8:37
Mile 10: 9:02
Mile 11: 8:35
Mile 12: 8:48
Mile 13.1: 10:30 total (9:30 min/mile... based on my HRM which I admittedly didn't hit in time, so this could be another 20+ seconds off)

Historical results... though they've changed this course several times, 2009 and 2010 were almost identical, 2008 was similar, but 2007 and 2006 were quite different:

2009: 2:16:08 (10:23)
2008: 2:10:38 (9:58)
2007: 2:21:09 (10:58)
2006: 2:26:39 (11:11)

Best of all, the marathon winner didn't beat me to the finish line for once. :p

Happy running!

[skhill]

Colby, that's awesome! (and I too almost always either forget to hit the button on my watch or hit the wrong one)...

Nothing interesting for me today, just 3 miles of shaking the stiffness out this morning. There were 3 of my very overweight neighbors out powerwalking around the park, and I joined them for a bit to encourage them do our upcoming city-sponsored 10k. There's always a large contingent of walkers, after all. They sounded interested, and like the idea of having a goal to work towards over the next month.

[Bike Chick]

Wow, Colby! That's awesome. Please let us know what the "official" time ends up being.

I just did 3 miles this morning but it was the first 3 mile run since my half-marathon May 1. I can't believe it has taken me 3 weeks to heal from my effort. The achilles tendon is finally fine but the right quad is still a little sore. I keep telling myself that I am building a base and just be patient.

[WindingRoad]

Ran a short 3.5 miler yesterday and about died of heat stroke! OMG I really don't do well in the heat. I was sluggish and just couldn't push any kind of real pace. Thank God for the bike in summer :)

[colby]

I was hoping to get close to 2 hours. I missed hitting my watch at the finish (they were trying to hand me medals, I was trying to stop my watch, hit the wrong button entirely - next time just hit the lap button and figure it out later), but when I did finally hit it, it came up 1:56. Serious! I'm waiting for the "official" times.

Somehow I ALWAYS arrive late to this race. No matter how well I try to plan ahead, I'm always late. It's my curse. Hooray for timing chips. :)

Well, "official times" and "arriving late" apparently don't go together, as they did NOT adjust my chip time for the race and have me down crossing at a 0:00 delay from the official start - not 7 minutes or whatever it actually was. :( Last time this happened to me they told me I should have asked an official timer, not the guy with the microphone, whether I should start or not. I'm somewhat afraid they're going to give me the same lecture if I ask if it's possible to adjust.

ETA: I would have been 30/136 in my age group (22%). 137/821 females (17%). 320/1228 overall (26%). Apparently a competitive age group. ;)

[OakLeaf]

Most excellent time Colby! Bummer about the chip time. :(

For your own records... that's one reason I luuuuurve SportTracks. I forgot to hit the stop button on my watch at the finish of the marathon, too, but with SportTracks I was able to go in and look at my track, pinpoint the second my pace dropped off at the finish, and insert a lap break (or cut off the track) there. It matched my chip time within one second, without even trying to make it match exactly.

[colby]

Most excellent time Colby! Bummer about the chip time. :(

For your own records... that's one reason I luuuuurve SportTracks. I forgot to hit the stop button on my watch at the finish of the marathon, too, but with SportTracks I was able to go in and look at my track, pinpoint the second my pace dropped off at the finish, and insert a lap break (or cut off the track) there. It matched my chip time within one second, without even trying to make it match exactly.

I looked at my GPS as I was walking out the door, and thought, I don't need that, I'll just run with the watch today. ;) I know I can visually see all that data with the Polar software, but I don't think I can insert laps or mess with the track. I'll have to feed some of my data to SportTracks and see how it comes out.

[skhill]

This morning was a slow 6 miles-- it was 70 F and very humid at dawn (yuck). Maybe it's weird, but I really enjoy running in some nearby light industrial areas, but only on weekends and holidays when there's not much traffic. And I got to explore another one today...

The coolest thing on the run, tho, was meeting a guy who was already hard at work roasting a whole pig for a party he's having later in the day. It wasn't even 7am yet, and he was out there, beer in hand, tending his pig. Now that's dedication!

[Jolt]

Just got back from my trip last night, now recovering from all the traveling! I made sure to get out for a run today since I hadn't run in over ten days. It felt good, although I was kind of slow (between the 82-degree temperatures, not having run in over a week, and still being tired from traveling, that was understandable). I was out for about an hour on the trails.

Congratulations on your race, Colby!

[Veronica]

I did a whole 1.2 miles this morning. The muscles above my right knee are all really tight from last week's race. It feels like a giant Charly Horse when I run or ride hills. Stretching, rolling and icing... It will get better again.

Veronica

[Susan Otcenas]

Well, I am officially on the DO NOT RUN list. :(

I'm having some minor heel pain. I do NOT want to be injured for my HIM in 4 weeks, so I am completely laying off the running for a bit. I have an Olympic Tri this weekend, which I plan to DNF in T2.

Keeping my eye on the prize, keeping my eye on the prize.....but I've never DNF'd before and it really sucks to think about it.....

[Veronica]

Awww... that's a major bummer Susan! Here's hoping whatever it is resolves itself quickly!

Veronica

[Bike Chick]

Well, I am officially on the DO NOT RUN list. :(

I'm having some minor heel pain. I do NOT want to be injured for my HIM in 4 weeks, so I am completely laying off the running for a bit. I have an Olympic Tri this weekend, which I plan to DNF in T2.

Keeping my eye on the prize, keeping my eye on the prize.....but I've never DNF'd before and it really sucks to think about it.....

Hate to hear about your heel pain, Susan. Don't think of it as a DNF this weekend, think of it as swim/bike training instead. Good luck and heal that heel:D

3 miles for me this morning.

[Susan Otcenas]

Well, V, it's probably my own d@mn fault. You, smart girl that you are, ran 1.2 miles today.

Me? I ran 15 miles 3 days after my 600K. It was on my coach's training plan, yes, but it really was too much. I was cooked at 12 miles, and should have called for a ride. Instead, I sucked it up, and ran it. Now I'm paying the price.

[OakLeaf]

Aw, bummer Susan. Roll those feet out (or walk on pebbles), do your toe skrunches, you'll be just fine in time for your HIM.

[colby]

Well, V, it's probably my own d@mn fault. You, smart girl that you are, ran 1.2 miles today.

Me? I ran 15 miles 3 days after my 600K. It was on my coach's training plan, yes, but it really was too much. I was cooked at 12 miles, and should have called for a ride. Instead, I sucked it up, and ran it. Now I'm paying the price.

Do a nice warmup (on the bike, perhaps) and stretch those hamstrings, calves, glutes, hips, quads! I have had on and off heel problems on my left foot that I'm still working on diminishing, and it's often that I need to stretch the backs of my lower calves from my arch to my calf more than anything else. You can get them from a good lunge (feel the stretch across your heel), then farther up by putting your toes on the edge of a step and letting your heels drop. You might be able to make 10k in a walk/run (do not heel strike!) or feel good enough for a cautious jog, but planning for a DNF is probably safest for your toesies.

I don't want to be an enabler (:p) and you might already know what you need to do, but these stretches have made a world of difference for me when I have that nagging heel pain. I find that I have to go all the way up to my hip flexors, hamstrings, and quads, because they are so interconnected. Your body definitely would have preferred a few days of yoga to 15 miles on the feet ;) Rolling them out after stretching sounds like a really good idea - and maybe some ice.

Most of all, hang in there! Your priorities are straight, you'll get a nice race simulation in and get a chance to get used to a swim that is not too far off the distance of the HIM swim in the scheme of things. And, a nice bike ride.

Hoping to go out and get my 45 minutes of running in here pretty soon, I have had quite a day. I won't get to go to the pool tonight, but I did get to go to my chiropractor earlier who oooh-ed and ahhh-ed about my body being in such good condition considering this last few weeks have been maximum training volume. I have never had such uneventful chiro visits. FiveFingers, I love you. I should get my Bikilas in the mail this week, I had to get the womens ones because they don't make mens in my size. I really really want to run barefoot inside of them and can't in my KSOs.

[colby]

Got my almost 5 miles in today. Toward the end I did feel the weekend's half marathon, 4:15 ride+quick run, and yesterday's 1:30 bike ride with intervals all put together. ;)

Pictures from the half marathon (still no update to the timing):
~Mile 11: http://kmorris.exposuremanager.com/p/on_the_course/cda_2999_23_4_5
Steps from finish: http://kmorris.exposuremanager.com/p/200_2155/cda0726_23_4_3_5

Both are pretty weird parts of my stride. The way the first photo was snapped it looks like I'm heel-striking but one frame forward and my fore/mid-foot would obviously hit first. The way the second was taken it looks like I'm not moving when I was actually hauling to the finish.

I do love my Sugoi skulls arm warmers though, thanks TE! ;) - http://www.teamestrogen.com/prodSU_99920U_1.html I had a pair of the non-skulls ones that I lost at a triathlon when I threw them to the side and someone else claimed them as their own, so I took the opportunity to buy the awesome skulls version. I considered taking them off once or twice, but the wind and clouds and changing conditions made them appropriate for the whole thing. I got them so they fit close to skin, which makes the changing tent attendants hate helping me put them on at Ironman, but I really forget they are even there.

Also, the t-shirt I'm wearing is from Brooks - http://www.brooksrunning.com/product/220277/26490/Glycerin%20T - and it's really interesting. The fabric has a soft, cottony feel, but is very functional. For me, the seams in the armpits chafe way less than other more silky technical fabrics - I can go well over 3 hours running/walking in it and not have nasty red marks (even without the arm warmers to save the pits). A friend of mine and I bought them for our 12k based on style and originality (yeah, we dress alike, we're dorks) and we were surprised but happy with them. I also got the Glycerin support tank and tried it on, it's not quite as full coverage as my regular CW-X sports bra and I'm not sure I'm ready for running in it myself, but I like the way it feels (I wish the pink/purple were reversed, I got the blue/orange) so I'll at least wear it for yoga and definitely riding: http://www.teamestrogen.com/prodBR_220249.html

Worth mentioning, those Zoot shorts have seriously lasted me probably 3 years and countless miles of training. I think they are an earlier version of the TRIfit short: http://www.teamestrogen.com/prodZT_S0WTB53.html - I had bought 2 shorts on Sierra Trading Post to try out and these ones would have been worth full price. I also got my CW-X Firm Support bra off of a lucky find on Steep and Cheap and it's been great for running - worth the retail cost if you like firmer support without being super-mashy and going quite as far as the Xtra support (which must be awesome) - http://www.teamestrogen.com/prodCW_165101.html

This ends your clothing endorsement!

[rocknrollgirl]

I am sorry to hear the some of you guys are injured. I hate to even use that word. Let's say that you are...."sore". I had to learn to listen to all of those little.."you should turn around now" voices the hard way. I will wish you speedy recovery from your "soreness".

I bailed on my run yesterday. I actually bailed on my ride too. I think it has only happened one other time in the last 7 months. It so hot and humid, and we had an air quality alert.

I went to the pool as a default, and 10 mins into my swim, they pulled us because of thunder. Indoor pool, so that was frustrating. They told us we had to wait 45 mins past the last boom. I said, no thanks and went home.

So all in all I swam for 10 mins. :eek:

Oh well, today is another day and one unscheduled rest day will not sink the ship!

[Crankin]

OK, ladies. I am home from my trip and have this 5k run event staring me in the face on Saturday. I haven't run since May 17. I am tired and generally worn out from the hilly riding in Spain, as well as the walking, and traveling. I had a massage after the day we did the 10 mile climb and the therapist told me my right calf is a bit tweaked. It's not hurting, but it does feel different than the left. I think walking on cobblestones aggravated this.
I know I can run 5k, although I may be DFL. I plan to go on an easy ride today, run tomorrow, and either rest or ride Friday.
My question is: How does one warm up for an "event" that is so short? Usually, I walk for about 1/3 of a mile on my regular 5k runs. I thought about riding to the run (8 miles), but that might tire me out too much.
Help!

[OakLeaf]

Colby, cool pictures! Rockin' those VFFs. :)

Crankin, your trip sounded wonderful (in spite of your bike not being perfect). Nothing like a 5K to shock your system back to reality, BTDT. ;) The general rule is the shorter the race, the longer the warm-up - since you'll be going harder right from the start. Before a 5K I'll do 10-15 minutes of very easy jogging, and throw in a handful of short bursts or strides (50-75m).

I'm still trying to get back into a routine. Taught aerobics yesterday for the first time since November, teaching two strength classes tomorrow. Today is National Running Day but it's club ride night too. :( Probably ride today, run tomorrow.

[Grog]

Oh no Susan, I hope your heel feels better soon. What a bummer. We don't realize how much work our feet do until they let us know that it's been too much......

Hang in there.

[Susan Otcenas]

Thanks for all the support and suggestions, ladies! I'm trying to be good about stretching. Does anyone use trigger point? A gal in my office swears by it.

It's been two days, and it's still tender on the left heel with each step. I see lots of swimming and riding in my future while this heel heals. ( ;) ) I'm just hoping that my coach doesn't suggest aquajogging. Gal in my office had to do that for months with a stress fracture (and again this year with tendonitis) and she says it's mind-numbingly boring.

Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

[OakLeaf]

Does anyone use trigger point? A gal in my office swears by it.

Oh definitely. All the stretching in the world won't keep a muscle and fascia from knotting back up unless you release the trigger points.

The reason for rolling your feet on a spiky ball/spiky stick or walking on pebbles is to work out the trigger points in the foot muscles. My feet were FULL of them when I started. Deep trigger points in the calves can be responsible for Achilles pain, something I'm still working at as well.

Remember that it's just as important to address the cause of the trigger points as it is to work out the ones that are there. Mostly they're biomechanical - shoe fit and/or running form.


Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

I've used the green ones in the past, and they gave more support than anything other than custom orthotics.

Now.

I'm one of the ones who is SLOWLY transitioning to less shoe, and although it will take me a very, very long time, if ever, to be fully ready for barefoot, I'm a HUGE believer based both on my history and on the problems that have disappeared as soon as I started strengthening my feet and hips, and removed the orthotics.

Strengthening your feet can help prevent plantar fasciitis. Although this doesn't necessarily mean going barefoot all the time, it does mean making time for barefoot exercise - running, walking, yoga and/or targeted foot exercises.

ETA:

Here's what the Chi Running (http://www.chirunning.com/shop/pages.php?id=352&pageid=18) site has to say about PF.

Here's a recent piece from Running Times (http://runningtimes.com/Article.aspx?ArticleID=18933), suggesting that diminished blood flow from - you guessed it - wearing shoes, contributes to PF.

Also, a few weeks ago I invested in one of those ProStretch (http://prostretch.com/) blocks, on the recommendation of a PT. You can get just as effective a stretch without one, but you do have to be more conscious of doing it safely and effectively. It's true $30 is way too much for a louzy piece of plastic :rolleyes:, but just putting that thing behind my couch means that I get on it two or three times a day, which is a lot more stretching than I was doing before.

Good luck - and heal up fast.

[limewave]

I started to have a problem with my left heel and my doc said it was my achilles tendon. I worked really hard on stretching it the next two weeks and rolling my foot on a tennis ball when sitting at my desk. That seemed to take care of it. Hope your heel feels better soon!

I just got back from an interval workout. I have not been keeping up with my running as I had hoped. In fact, I was supposed to ride today but the weather isn't cooperating.

I'm training for a couple of mountain bike races and I've been focusing on training in my Heart Rate Zones. I transferred the same idea to my running today.

1.5 mile w/u
2 - 800 meters @ zone 3 (HR 160-168)
2 - 1200 meters @ zone 3
1 - 1600 meters @ zone 3
6 - 100 m @ 90%+ (over 185)
1 mile c/d

[Susan Otcenas]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! :D That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

[OakLeaf]

Yay! :D

[Veronica]

That's awesome! But did you seriously think you wouldn't do your best? :D

Veronica

[GLC1968]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! :D That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!


Awesome! (I knew she'd do it! :p)

[GLC1968]

Colby - great VFF photos!

I have totally been blowing off my runs lately.

Last night, I forced myself to go after work. Since it was raining and I got a late start, I gave myself permission to go a shorter route. It actually worked out well because I got to take my GPS that direction and previously I had no idea how long it was (mostly paths - can't map it!). Turns out, it was just over 2.5 miles, so not bad. I was feeling a few aches and pains most likely due to avoiding running lately, so it's probably better that I went short. I've got another sprint tri on Saturday, and then after that, I'm going to be working on ramping up the distance again. I think I'll start with runs slightly shorter than 5K three times a week and work back up to my previous volume. I'm also adding more barefoot back in now that it's warming up (sort of!).

I did measure the paved path loop around the pond near my office and it's 0.33 miles. If I can avoid the goose poop, it'll be a GREAT way to condition to barefoot in a somewhat controlled environment.

[colby]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! :D That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

Awesome!!! :D

[Jolt]

Short barefoot trail run today. The only uncomfortable part was the first section of trail that is made of crushed stone embedded in hard packed dirt--I'd like to know whose brain fart it was to use that material when they re-did that section...

[kacie tri-ing]

I have a nice 13.1 mile run planned for sunday (after a swim and a bike) in Lawrence, KS. My bib number is 595, and the website is www.ironmankansas.com if you have any desire to check up :D:D About to get on the road!

[OakLeaf]

Good luck Kacie!

[rocknrollgirl]

8 miles for me this morning, held a 9mm pace, total time 1:12.

[WindingRoad]

4 miles for me yesterday AM, it just won't friggin' stop raining here so I can ride my bike! I have been caught in rainstorms at least 5 times already, grumble grumble grumble. That's a lot of bike cleaning. Workin' upper body tonight after work at the gym, gotta get tandem worthy quick! :)

[Crankin]

OK, I did my "test" 5K this morning, around 8:30. It was pleasantly cool (65-68) when I started, breezy, and cloudy. But, the humidity was 75%. I didn't wear my sunglasses, and of course, the sun came out after about 20 minutes.
I decided to run in the center of town, to give me stuff to look at. There are also some nice hard packed dirt sidewalks in part of the route. So, I drove the 3.8 miles there and then walked for about 10 minutes to warm up. Generally, I did not feel that great, but, I did it, with an 11:30 pace, which is pathetic, but I guess i probably won't be last. My run this morning was flat; the run on Saturday has a couple of small hills, but nothing like running up my street, which I am used to.
I drank 15 oz. of water and poured the other 5 oz. down my shirt when I was about 1/2 mile from the end. Not sure why my stomach always acts up when I run and why I drink more than most people would for a 10K or more. But, as I was walking to cool down, I did stop myself from going into one of the two bakeries that were calling out to me! I got in my car, put the AC on full blast and immediately got into a cool bath when I got home, and put on my Zoot tights. You would think I had run a marathon, but I will be hurting if I don't do this. So, my choice is to go ahead and do the race, chicken out and do the walk instead, or bag the whole thing... the weather Saturday is forecast to be similar to what today was, but it might be in the seventies by 10:00 AM. And, it could rain, which I would not mind.

[skhill]

Well, yesterday I gave in to the repeated pleadings of our local blood donation center, and gave my pint. (Yet again, it took 2 tries to register a high-enough blood pressure and pulse to donate). And this morning I had my best ever day-after-donation run: 5 miles, at about a 9:30/mile pace. The first 4 miles were great, the last mile I kinda died. But it's nice to thing I'm getting the hang of just how much I need to eat and drink the day of a blood donation to still feel strong the next day.

Today's the last day of school here, so no more dodging school buses on my runs!

[colby]

Got my official HM time corrected today - 1:56:31, or ~8:50 miles. 30/136 AG finish. Top 3 are 1:35:26, 1:37:27, and 1:42:09, so there's a TON of tight times in the 1:40s and 1:50s between 4 and 30 ;) I am still super excited about finishing under 2 hours, and finishing 15 minutes faster than last year. Though I am still not a runner, I feel like I finally have the base mileage and muscle and whatever else to build on and get faster. Really looking forward to the short races I have planned to see how that pans out, and maybe someday I'll plan in a HIM to see how that distance feels. But, first thing's first...

Did a hard 30 minutes after 10 min wu today for my LT testing. I was dragging the dog for the last 10 minutes, so it wasn't exactly ideal. ;) I have a good feel for my numbers, so we'll see how this goes.

And... massage today! Hooray.

[Jolt]

Ugh. This is the time of year where it's getting hot and I have to suffer through trying to acclimate. 80 degrees, humid, yuck! I got about halfway through my short neighborhood loop, my GI tract didn't feel so good, so I had to walk for a while and then was able to run the rest of the way home. Then I went back out and did a couple of barefoot laps around the little park on the corner. Anyone have any good tips on speeding up the heat-acclimation process or making it less miserable?

[rocknrollgirl]

Jolt, I am having the same issues, hence the runs at 4:15 am. I do not know what else to do. It is either 4 am or 4pm. It was miserable here today.

[OakLeaf]

Um, Colby... you ARE a runner.

Good deal on getting the time corrected.

[Bike Chick]

I got another 3 mile run in this morning. The legs are still sore but I did it. My times are miserably slow--11:50 average for 3 miles. I'm running a 5K tomorrow night and am almost too embarassed at my time to even run. I might chicken out at the last minute and decide to be a spectator.

[Crankin]

Bike Chick, we are in the same boat! I am hoping seeing people run by me might spur me on to run faster, but we shall see. It's going to be horribly humid and warm, too.
I am the least competitive person around... I just want to finish this little 5K without fainting in front of all of the doctors who will be there, since it's a fund raiser for the cancer wing of the local hospital.
Oh yeah, and Bill Rodgers is running in this race, too, as he is a cancer survivor.

[rocknrollgirl]

I got another 3 mile run in this morning. The legs are still sore but I did it. My times are miserably slow--11:50 average for 3 miles. I'm running a 5K tomorrow night and am almost too embarassed at my time to even run. I might chicken out at the last minute and decide to be a spectator.


Don't even thinking about bailing. No matter what your pace is, you are taking the plunge by stepping up to that starting line. Go and do your race and enjoy yourself. There will always be someone faster and always be someone slower. I read a quote last year and it went something like this:

You can't have a great race day unless you show up to race.....GO FOR IT!!!

[Bike Chick]

Thanks, guys! Ok, you have me pumped and ready to run. I'll let you know how fast (slow) my time is. It's a pretty cool race at a local church. They started it as a fund raiser years ago and all the church members bake cookies for the runners. It's kind of a tradition around here and has a cute name "The Grace Race."

[Veronica]

A huge .8 of a mile for me this morning. It was such a pretty morning for a run though. I was out just before sunrise and could see Mt Diablo with some clouds circling it at about 2,000 feet.

I'll try again on Tuesday.

Veronica

[GLC1968]

Good luck, Kacie!

And Colby - you so ARE a runner! 8:50 for a HM is very respectable. Hell, I'd be happy to do 8:50 for a 5K!

Today is a much needed rest day for me. I'm exhausted and I've got my second sprint tri tomorrow (first OWS!). I hope I'm recovered by tomorrow morning...

[Crankin]

I just talked to my friend, who is in charge of the 5K I am doing tomorrow. I promised her I would show up.
Did some recovery yoga this morning and erred on the side of caution and did not ride today. My quads are a bit sore, not from running yesterday, but from riding my Jamis into town for an errand. Riding that bike always makes me feel like I have worked hard as I don't ride it often and it is twice the weight of my road bike.
I don't know why I am so nervous about doing this 5K. Just not sure of the etiquette involved, etc.

[katluvr]

Colby--really awesome HM time!
Crankin--ok I run 11:30 at times, yes slow, but there are us "slow" folks. Have fun at your 5K and no you won't be last (and who cares if you are!)
Kacie--good luck! I am sure you will do awesome. Have fun!

K

[Jolt]

About an hour on the trails today. First half was good, second half not so much (mostly walking b/c I wasn't feeling good). I must have really gotten out of shape from not doing any real exercise for almost two weeks during my trip!! Of course, the heat/humidity isn't helping matters either (85 degrees and very muggy this afternoon).

[colby]

Thanks, ladies. I'll keep repeating to myself that I am a runner. I will try it for Ironman. The run is not just the gatekeeper to the finish line and means that more miles and hours are behind you than ahead of you, it's FUN. Do not just look forward to the marathon because running sounds so much better than another mile on your bicycle, look forward to it because running IS FUN. I LOVE TO RUN. YAY RUNNING! :cool:

Crankin, don't worry about the 5k. Just show up and have a good time. 11:30 miles are still running, they will still get you to the finish, you will still be awesome, and we will still love you. ;)

Good luck to kacie, GLC, and anyone else racing this weekend! Looking forward to the reports.

Bike Chick, looking forward to you checking in tonight after your race, too. :)

[Susan Otcenas]

Still no running for me. The inside of my left heel is still pretty tender to the touch. Doesn't feel like I've made any progress towards healing this week, but I need to be patient.

I picked up three different orthotics at the run store today. One for my cycling shoes, one for my run shoes, and one for my every day shoes. I opted not to go with the Superfeet. The arch support on that brand is kinda far back, and I thought it would do more harm than good. I went with a different brand (the name escapes me at the moment) that seemed to better fit the shape of my arches. They felt amazingly comfortable walking around the store. We'll see how it goes!

BEST WISHES TO EVERYONE RACING THIS WEEKEND!! You're all winners in my book. :)

Susan

[Bike Chick]

Ok, I did it and it was hot as h*ll! My overall time was a little over 35 minutes (the official times haven't been posted yet and I forgot to hit the button on my watch as I crossed the line). I got a minute slower each mile; my splits were 10:38; 11:30; 12:40 and all I wanted to do was finish under 36 minutes. When I saw the finish line I could see the clock ticking......35; 35:10; 35:21......and somehow kicked it into gear and sprinted past the woman in front of me. It was fun and I wasn't last. Thank you to everyone for their encouragement.

Colby, you are awesome! And you are A RUNNER!

Crankin, good luck today! I'm sure you will do fine. We sound like we are in the same boat. Have fun.

Susan, I hope the foot starts healing. That's such a drag and I hate it for you!

[Crankin]

I did it and I am still here to tell the tale.
I was up all night, stomach a wreck and then when I finally fell asleep, we had a huge thunderstorm around 3 AM. I think, though, I am now back on US time, as opposed to European time.
Ate a good breakfast of scrambled eggs, a roll with olive oil (can you tell I was in Spain), a slice of cheese and an orange. Wasn't sure if I should have coffee, but I had one cup, with no ill effects. I left for the race around 8:30, got there at 8:45 and as I was pulling in, I saw someone I know pulling in next to me. She's been a runner for years, and I know she doesn't run super fast. She lives near my old neighborhood and I often would see her out when I was riding; in fact, I still do. Anyway, that calmed me down, and she told me where to pin my number. It felt so hot and humid, I seriously thought of doing the walk, but put the thoughts out of my head. I walked and ran around the parking lot for about 10 minutes. The start was a bit chaotic, we had to run down a path through the woods, which I liked, but some people tripped on rocks, etc, to get to the street. I was going a bit too fast here, on the downhill, and then there was an up, which got to me. The first mile went quickly and I pushed myself to get to the 1.6, which was the turn around. A lot people passed me, but I noticed the people at my pace were now walking a lot and I kept running. Going back up the wooded path was hard, because we had to run back down to the finish, which was past the start. Even though that was downhill, I was losing it! I wanted to give a big push, but I just couldn't. I thought I might come in at around 33.5, but I came in exactly in 34 minutes, 2 minutes faster than my last run. I was happy with that. My friend (the race organizer) was at the finish and I think I told her I hated her at that moment :).
I found the person I knew, who came in around 30 minutes; I think she will be a good person for me to try and run with. She doesn't race anymore, but she did the race with her son who is handicapped (and who beat me by quite a bit) and works at the hospital we were raising money for. There was quite a spread of food, but I ate a banana and a piece of watermelon and headed home. Took a really cold bath for the legs, showered and am now sitting here in my Zoot tights.
It 's a good feeling of accomplishment, but it was painful at points. What keeps me motivated to run is that it seems to keep my weight down in a way that cycling doesn't. DH came home from a hard 30 mile ride right after me and I was jealous, but I need to do this.

[colby]

Way to go, Bike Chick and Crankin!! You did it! Awesome. :D

Not a fan of running in the hot and humid weather myself, so I'm definitely impressed.

[OakLeaf]

Yay! Way to go Crankin and Bike Chick! :D:D

I'm still trying to find my way back into a routine... if the thunderstorms stop long enough for me to run today I WILL.

[rocknrollgirl]

Congrats guys for racing today!!! It is fantastic that you both made it out!

[Crankin]

Thanks for all of the encouragement, everyone. I didn't want to let you all down and that helped me. I also tried to think about my son running in Iraq the past 2 summers, with an 80 lb. pack on his back, in 120 heat. I am so proud that both of my kids are endurance type athletes... and thinking that maybe all those years of seeing me work at the gym when they were little had some influence.

[Jolt]

Way to go, Crankin! Glad your race went well in spite of the heat and humidity. Sounds like you got woken up last night/this morning by the same whopping thunderstorm I did--it hit here around 0230 if I recall correctly. Today's run for me was about an hour on the trails, with a little break in the middle b/c it was hot (and I was being a bum, I'll be honest).

[Bike Chick]

Way to go Crankin'! If we lived closer it sounds like we could be running partners! And thanks everyone for your good thoughts and encouragement. You have no idea how much that means.

I rode 21 miles yesterday morning before work, then did the 5k last night then got up and did a 40 mile group ride this morning. I'm beat!

[colby]

Decided to take advantage of the SUPER NICE WEATHER (more crappy weather resumes tomorrow) and do my brick today - 50 mile ride and 1 hour run. The sun set on me and we didn't quite make it an hour. I'll pick up an extra run tomorrow.

I know I have to ride (and run) a lot farther in a few weeks for Ironman, but today's brick was the first where I truly felt like I could ride at that level of effort and run at that level of effort forever. Heart rates were within range of where they should be. My legs were not firing as well as the usually do on hills on the bike (probably because I left late in the day, which isn't when I usually ride) but were great on the run.

Today's theme song was Lucy in the Sky with Diamonds, which I sang to my bike (Lucy). :)

Next weekend I have a 70-80 mile ride day (I'll ride on course) and 10 mile run day, and it's all downhill from there.

[Bike Chick]

Colby, you are so tough. I was just whining about packing a little ole 5k in the middle of my rides and then you are doing a 50 mile bike and one hour run. I will go slap myself! When is your IM?

[colby]

Colby, you are so tough. I was just whining about packing a little ole 5k in the middle of my rides and then you are doing a 50 mile bike and one hour run. I will go slap myself! When is your IM?

Nah, it's all relative. ;)

It's June 27. :) Exactly 3 weeks.

[colby]

Looks like Kacie's on the run. Go, Kacie, Go!!

TOTAL SWIM 1.2 mi. (44:20) 2:20/100m - 1266 (overall) / 55 (AG)
TOTAL BIKE 56 mi. (3:15:41) 17.17 mph

TRANSITION TIME
T1: SWIM-TO-BIKE 2:33
T2: BIKE-TO-RUN 1:43

[colby]

And she's done with a NICE half marathon!

TOTAL RUN 13.1 mi. (2:00:50) 9:13/mile

Swim: 44:20
Bike: 3:15:41
Run: 2:00:50
TOTAL: 6:05:07 1010 (overall) / 39 (AG)

Way to go, kacie! :D

[OakLeaf]

Wow!!! Way to go Kacie!

Ten for me today. Ooooh, my hips were still sore from Thursday's double gym classes. :rolleyes: As soon as I got home I was freezing cold and then really sick. Maybe just dehydrated? I only brought 24 oz water because I was only really planning on eight. D'oh. Feeling a little better now...

[Jolt]

No run for me today...it was a really icky day. Tomorrow morning I have to work at the Y at 5:15 am and I intend to haul my butt out of bed and run there (about 2.5 miles). That will be my earliest run ever and should feel nice since it will be cool outside for a change! The return trip shouldn't be too bad either as it is only supposed to get up into the 70s.

[Bike Chick]

Awesome job, Kacie! Well done.