School of Running: Week Sept. 6-11

[limewave]

Dropped DD off for her first day of DK this morning :D

Monday, Sept 6th
Interval run
1 mi WU (10:35 pace)
3 x 1600's @ 10k pace (8:30 pace)
w/ 800's bw (9:20 pace)
1 mu CD (9:30 pace)

Tuesday, Sept. 7
Easy 4 mile run (9:15 pace)

[rocknrollgirl]

Those days where you feel like you could run forever, everything is fluid, and you just have it! I call the my Forrest Gump Days....

Well today was a Bubba Gump day...one of the worst runs I have had in ages....oh well.....

3 miles at 4:30 am before the first day of school!

[kacie tri-ing]

Nice work.

How's this one: 2 miles in 23 minute :D:D

I hear it takes 3 weeks at least to get your legs back post IM. Clearly, they are not back yet for me!

Happy running.

Planning on the Disney marathon for fun with some friends. I am looking forward to it!

[Pika]

First day back for me running post IMCanada.
I was slow but I had a super run in the park with my dog, I haven't run in the park for ages- I had forgotten how much I love the trails, the quiet and the amazing views of the lake and mountains...oh well I was slow ( I am blaming it on the dog:)- it was still worth it:)

I have a race 22km in banff national park on sept 25th, may not be much of a "race" for me but the scenery will be great:)

[OakLeaf]

I was thinking I'm not going to do another marathon for a while after this one ... then you reminded me that Disney is right around the corner. :rolleyes:

Anyway I was a slug yesterday, so I had to run this morning even though I'm leading the club ride tonight.

7.8 miles at a moderate pace. Such a contrast to when I did the same loop a month ago - 18° cooler and :56/mile faster today.

It's all good, with a little fatigue in my legs I won't get frustrated herding the slower riders tonight. ;)

[kacie tri-ing]

Disney is super fun!!! I am registered and ready to run it with two friends who will be running their first!

Pika--good to hear you are feeling slow too :D

2 more miles today on a soft and flat trail. Slow as a snail...but happy to be out there!

[skhill]

Well, Tues. evening I overdid things at the gym, and woke up really stiff and sore the next morning. So I decided to flip my Wed. and Thurs. workouts, with the easy 4 miles on Wed. and the intervals today. But this morning I woke up even more sore than yesterday, so no run, just a long walk with my dog. So now, I'm thinking of trying a bit of an interval workout on the treadmill at the gym after my yoga class. We'll see....

The treadmill is dreadful, but then so is doing 40 laps of the 200 yd track in my neighborhood!

But the cool thing is that while out with my dog, I had a nice conversation with an older gentleman who's usually out walking at the same time I'm running. He's inspiring-- after he had a minor heart attack last winter, he made a committment to getting into better shape. Now he's walking 2 to 4 miles 6 days a week; he's dropped nearly 50 lbs and is better health than in decades. After months of waves and "good mornings" as I pass him, it's just awesome to get to know him a bit...

[Bike Chick]

Speed work this morning and achy legs this afternoon but, guess what? I finally had a 10mm!!!! Yeah!!!! I might actually be a runner someday:D

1600 warm up (12:30)
2x1600 speed work (10:05 & 10:35)
800 jogs
1600 cool down (11:40)

I'm hoping to run this half with no walk breaks.

[limewave]

9 miles at 9:09/mile pace.
Phew!
Bring on the pot of coffee.

[skhill]

Just logged today's run, and noticed something awesome-- I've run 1000.1 miles this year! :D

and it was just about 2 years ago that I first tried this running thing, hoping to maintain the fitness and weight-loss of a summer spent on my bike. Well, it's done that, and more... it took about 6 weeks before I could make it a whole mile without a walk break, and now 3 miles is an unusually short run....

[OakLeaf]

I did 23 today. It was a beautiful day and more than 15° cooler than my last long run, but I was still super slow. :( Not quite sure what's going on.

[Bike Chick]

I did 23 today. It was a beautiful day and more than 15° cooler than my last long run, but I was still super slow. :( Not quite sure what's going on.

Doesn't matter how fast you ran it, Oak, 23 is just awesome!

I did 6 this morning---without stopping!

[skhill]

Sat. morning while getting ready to head out for my long run, I heard the unmistakable sound of my elderly dog having a seizure. So no run; I stayed home and took care of Pokey. He's feeling fine now, BTW. Previously, his seizures have always come in pairs, 2 within about 12 hours or so, but this time he only had the one, what a relief...

So I finally got out for a longish run this morning, about 8 miles. It was a beautiful sunrise, and delightfully cool. But I remember now why I don't much like doing this long a run on a school morning; my usual routes all go past grade schools, and the traffic is dreadful.

[OakLeaf]

On Saturday my friend was asking everybody if they'd ride with him today, so I agreed to join him for a quick 20 (which gave him 45, from his house) before my hair appointment even though I knew I needed to run today. I hate riding shorter distances than my long runs! :cool:

But anyway, I was still a little sore from Friday and figured I should just do a short run. Three laps of the one-mile fitness trail, about 3/4 mile warmup and the rest of it @8:35. I was really trying to keep closer to my target marathon pace (9:20), but apparently that just is not a natural pace for me. I've been able to settle into a pace pretty close to that, when I ran the half last fall, and for the last half of the marathon I did in May, but I just can't seem to find it on a short training run. Hmmm. Gotta get my footpod calibrated better, I know (I had to move it back to my laces, and it's totally off now, so I've been getting pace from the GPS which is really not much use for real-time pacing).

[limewave]

I don't comment on everyone's runs . . . but I do like reading everyone's updates and how all of you are doing :) It's encouraging.

1/2 Marathon just days away . . . And I crashed my mountain bike BIG TIME. I have Whiplash and a pulled hamstring. My neck and back is taped up as well as my hammy.

I can ride the recumbent bike today and tomorrow and then attempt a 2 mile run on Thursday. Doc said if I don't feel good by then, come see her and she'd tape me up again for Saturday's race. We'll see what happens . . .

[OakLeaf]

Oh man lime, feel better soon! Arnica or Traumeel...

[limewave]

Oh man lime, feel better soon! Arnica or Traumeel...

You sound like my doc. She said not to leave home without both of those.

[OakLeaf]

For my tempo run today I chose a route that was a bit flatter than what I did last week. 7.5 miles @ 9:17. Yay!

I was really noticing how my hydration belt was weighing me down - pulling my spine out of alignment and messing with my pelvic rotation. So besides the hills, I'm sure I could run that pace more comfortably without it.

Still gotta ride tonight. Our Wednesday club ride has been fizzling out, and when I chose to take yesterday as a rest day I wasn't really planning on riding tonight... but then I got a couple of takers this morning, after I was already committed to a tempo run today.

Well, they can kick my @ss again tonight. I happy. :p

[limewave]

Oak--Great job :D

My 1/2 is two days away. And I have a secret goal in my head that I can't bring myself to say out loud because its a real stretch for me . . .
But, here it is, I want to run a 2 hour half.

There. I said it.

[indigoiis]

Yay! I'm excited - I get to run after 12 weeks off recovering from a broken ankle. I think I will start back up tomorrow. I ran at the PT for 10 minutes yesterday. Iv'e been riding a lot... but I'm looking forward to running again. Maybe run / walk? Or maybe just a slow 2 miles?

[skhill]

Odd thing happened this morning-- there were little drops of water falling from the sky... it's been a while since we've had any rain (like about a month).

Anyway, I did a nice tempo run in the rain and wind. Still having trouble maintaining a consistent pace; the first mile pretty much on target, but then I kept on speeding up every mile. Oh well. It's practice for running negative splits, right?

Good luck in your half, limewave! After a crash like you just had, I'd just be thrilled to finish!

[jessmarimba]

Yaaay indigoiis! I would run/walk but that's just me...you probably have the cardio to run the whole 2 miles if you've been riding! :)

And good luck limewave! I know you can do it!!

[OakLeaf]

Yay Indigo!

Lime - you can do it! Believe it and you will. :D

[OakLeaf]

Well...

I kept going back and forth whether to back off my long run this week, or press on til taper time. That's the trouble with compressing marathon training into 11 weeks. :rolleyes:

I was really planning to keep it to 18 or less today. But as the week went on, I felt stronger and more rested, so I wound up going for 24. Not sure that was such a great idea ... I was really tired by the end of it.

Anyway, had my ice bath, got my compression tights on and my legs up.

[emily_in_nc]

I finally tried a short run today for the first time since late August. At that point I'd developed pretty severe joint pain in my right big toe, so I stopped running completely. The pain went away, I bought new walking shoes for our long nightly (HILLY) walk with our dog, and just today I dared to run 2.5 miles (.5 outside to warm up, then it got too warm so I went inside to our work gym and did 2 on the treadmill). No toe pain! Going to ease back in slowly. I've missed it!

[jessmarimba]

Shhh don't tell anyone - but I tried a really easy jog for about 20 seconds the other day while out for a walk. I can still run (ish) ! I can feel that I'll be sore but no sharp pain, whee!!

[yellow]

Oak, you are a rock star! I'm sure I'd so something similar, against my better judgment!

/putting on mother hat/
Jess, be careful! Seriously! :mad: You will benefit from the walking, believe me. I know it sucks and it's slow. But you will be through this stage before you know it. Honestly, now!
/taking off mother hat/

[jessmarimba]

/putting on mother hat/
Jess, be careful! Seriously! :mad: You will benefit from the walking, believe me. I know it sucks and it's slow. But you will be through this stage before you know it. Honestly, now!
/taking off mother hat/

Yes ma'am! I just had to disprove the therapist that said I'd never want to run again.

I promise not to also disprove the therapists who told me that I couldn't bike or snowboard without pain. Yet. :)

[indigoiis]

Howdy everyone! I ran my first run today (3 miles) since breaking my ankle (I've been on the bench for twelve weeks.)
I am so happy to be back.
My next event will be the Seacoast century ride next weekend. I am not that prepared for it since most of my miles were indoors on the trainer and scattered at best. Since getting back on the bike two weeks ago, I ramped up my mileage quite a bit and last week my longest ride was 60 (broken into two segments - in to work and home that night) and I think I'll be okay. Though I lost a lot of muscle mass on the left, it seemed to come back rather quickly with physical therapy (bless their hearts - you'd think they were trying to kill you) and keeping pace on the trainer.
My next running event will be in November. I'm not taking any chances racing sooner. I'm just going to slowly gear up to the 8 mile trail race November 20th. I love running trail, and I am really looking forward to it.
The Amica folks are awesome and allowed me to defer my 2010 marathon registration to 2011. So I will just go watch my DH run the half on October 16th.

[limewave]

1:59:15.
Excuse me while I go collapse face-first into a plate of food.

[jessmarimba]

Awesome!!!

[OakLeaf]

Woohoo! Lime, you rock!

[Dogmama]

Lime - awesome!!!