A spring in your step! Running 3/22 and on

[limewave]

No run to report. Just thought it was time for a new running thread.

I was supposed to do 8 easy miles yesterday, but was laid-up in bed with a stomach virus. Again. There should be a law that you're allowed to get the stomach flu only once every 5 years.

Today I'm going to do an easy, slow spin. Hopefully I'll have my legs under me so I can get back to running tomorrow.

[katluvr]

I'll post a run! Just got back from a little over 4 miles on a nice, warm spring day.
K

[Ambikes]

I got home from Costa Rica just over a week ago, and things are finally starting to settle down! I didn't run in CR because it was way too hot for me, and I refused to spend any time in the gym while I was in paradise. I did do tons of beach walking, snorkeling, and hiking, though.

I managed to sneak in all my long runs by moving one up before I left and doing one late the day I got home. I was pretty happy with that accomplishment.

I had a good 11 mile run outside on Saturday. It was my first long run outside of the season. I ran 4 on the treadmill yesterday, and I was absolutely thrilled that I was able to do all 4 miles at just under a 10 min/mile pace. After 2+ years of plodding along, I feel like I am finally arriving as a runner!

[jessmarimba]

I did a whopping 3 miles and it was awful. Couldn't breathe (smoke from the fires, maybe?), legs felt like I was running through pudding, and my back felt terrible (tense from work? no idea). Even with that, I think I was going faster than I have in awhile, though I don't wear a garmin or a watch anymore so it's hard to tell.

Nice to have warmer weather and sunlight. Yay!!

[skhill]

High winds and a looming storm front sent me back to the treadmill this morning. I kept changing speed with every new song on the mp3 player, so it's strange that somehow I ended up doing 6 miles in precisely 54:00.

It should be no surprise, but I've discovered that if I wait until after my run for the first cigarette of the day, I run substantially faster... Like I think I'm doing a 9:30 pace or so, and it's more like 9:00. And yes, I'm working towards quitting entirely-- my deadline is my 40th birthday, 2 weeks from today...

[sgf726]

Easy recovery run yesterday - 3.3 miles, 9:45 pace. Hills tomorrow then the 20 miler on Saturday.

[Jolt]

Just got back from about a 35-minute trail run...I really need to work on running uphill--I end up walking any but the shortest or most gradual climb. Even on the road. Yesterday was a short run around the neighborhood (about a 2.25-mile loop) and I managed to scare the heck out of a couple of girls who were walking--apparently they didn't hear me coming up behind them so when I ran by (giving them plenty of space) one of them let out this loud SCREAM. Then all three of us busted out laughing about it. I know I don't make that much noise running, but wouldn't you think people would be paying enough attention to hear me before I'm about to pass them? I certainly hear people well before they're that close to me...

[limewave]

4 miles in the sleet and hail and wind, 8:30 avg. Another 4 tonight with my running partner, probably about 10:30 min/mile average. Hopefully the weather doesn't deteriorate between now and then or we'll have to cancel.

[limewave]

10 mile progressive run. Starting at 10 min/miles and ending with 8:45s. Managed to keep somewhat of a conversation going the entire time. It was freaking freezing out. So ready for warmer weather.

[7rider]

Had a brutal head cold all week - managed to eke out 30 minutes on the treadmill on Wednesday and it set me back for 2 more days.
Today, I was feeling "normal" - so three of us kept our date for a speed workout at the local HS track, leaving from my house. We ran there to warm up, did 3 intervals (2 laps run, 1 lap walk) and then ran home.
I've done this twice before and they came out as 5.16 and 5.17 miles. Today, I did the same route, and it was 4.9 miles. :confused: Go figure. Actually...I think I know what the issue was...we didn't walk one lap of the track when we got there before we started our intervals.
But, I did them today. They weren't pretty and I had to walk some of the second lap on intervals 1 and 3. I was bringing up the rear on the run home. And I was slower than the 2 other times I did this. :(
Still...I lived to tell the tale so I'm pretty happy that I think I can survive next Sunday's 8k road race.

[emily_in_nc]

I ran outside for the first time in ages on Thursday. This was on a paved trail and sidewalks around my workplace, which is quite hilly. There is one really long hill. It was much harder than my treadmill runs I'd been doing all winter, and here I thought I was in good shape! I'd been doing 3.5-4 miles on the treadmill but only managed about 2.5 outside (I'm going by time since I have no good way to measure the distance). And my right quad has been sore ever since.

I definitely need to do this more often!

[chicago]

I ran outside for the first time in ages on Thursday. This was on a paved trail and sidewalks around my workplace, which is quite hilly. There is one really long hill. It was much harder than my treadmill runs I'd been doing all winter, and here I thought I was in good shape! I'd been doing 3.5-4 miles on the treadmill but only managed about 2.5 outside (I'm going by time since I have no good way to measure the distance). And my right quad has been sore ever since.

I definitely need to do this more often!

that's great emily!!, I love when Spring comes and I'm back running outside:D I think running outside is so much harder, because you are carrying your weight as opposed to just moving your legs on the treadmill:rolleyes:

That being said, I hurt myself on the treadmill a few months back, so I haven't been running :( I ran on my injury but it was getting worse. I have never ever hurt myself where I couldn't run, but this injury was bad, hurt! A serious pain down the front of my quad, but hurt so bad, I couldn't run... even started to hurt when I walked. Finally two weeks ago I gave up running with a limp, and figured I needed to let it heal. So been doing the stairmaster and elliptical at the gym, uggh... hope I get back to running soon.

[HillSlugger]

Had a brutal head cold all week - managed to eke out 30 minutes on the treadmill on Wednesday and it set me back for 2 more days.
Today, I was feeling "normal" - so three of us kept our date for a speed workout at the local HS track, leaving from my house. We ran there to warm up, did 3 intervals (2 laps run, 1 lap walk) and then ran home.
I've done this twice before and they came out as 5.16 and 5.17 miles. Today, I did the same route, and it was 4.9 miles. :confused: Go figure. Actually...I think I know what the issue was...we didn't walk one lap of the track when we got there before we started our intervals.
But, I did them today. They weren't pretty and I had to walk some of the second lap on intervals 1 and 3. I was bringing up the rear on the run home. And I was slower than the 2 other times I did this. :(
Still...I lived to tell the tale so I'm pretty happy that I think I can survive next Sunday's 8k road race.

I forgot you were doing this; my schedule these days is not very flexible.

[HillSlugger]

I ran 4.5 miles today but never felt into it or loose. I was glad to be outside rather than on the treadmill (the threat of snow missed us).

[skhill]

Saturday was 16 miles-- but not all in one go. I headed out into a chilly morning very early, planning on going 16-18 miles. But at 11, I stopped off at home, to use the bathroom. My dog was thrilled to see me, mainly because he really need to go also; and by the time we'd both done our business, the wind was picking up and the temperature was dropping. So I ended up doing the last 5 miles later in the day, in the falling snow.

There's a half-marathon here next weekend, and I'm thinking of doing it. Maybe. Depends on the weather, and if I can squeeze in a long run mid-week. It's pretty cool to know I can go out and comfortably run a half, any given day-- just 2.5 years ago I couldn't even run a mile without stopping! And it's weird that the main reason I wouldn't do the half is that I'm hoping/planning on a 20+ mile long run this week...

[sgf726]

Saturday was our longest training run - 20 miles. It was a cold day (26 deg at the start). It feels like it should be getting warmer already :-)

Run went well - about 3hrs 5 min, 9:20 pace. Did about 9 for the 1st 10 miles then backed off for the second half which was the plan.

Now its time to taper - 5 miles at an easy pace today. 3 weeks to race day.

[limewave]

Sounds like you had a good 20-miler!

6 easy miles last night. And guess what? It felt easy! We averaged about 10:30's, kept it slow and steady. Good conversation. It was cold, but not bitter.

After almost a month of "taking it easy" I got the okay to start ramping up my training again. Speed work for running this week and some under/overs planned on the bike. Yippee!

[indigoiis]

I haven't posted my runs in awhile! But I have been running, as I have a half on May 1.
Today I ran down to my bus stop (5.75 miles). Yesterday I rode my bike; Sunday I did a long run (10 miles) and everything is looking good / right on schedule - I'm averaging 9:15 with big hills so we'll see.

[katluvr]

5 miles...hill repeats or kinda. The only place to get elevation here is a "bridge" I drive to. Up and over X 1 is about 1 mile (added some time at the end). I so I went "up" 5 times. Trying to maintain about a 10:30 pace no matter what! It was OK, still tough. But things will get tougher as I train for that Peak in August!
K

[indysteel]

I ran 3 miles Saturday on the treadmill (I was in Chicago with DH, so I used the hotel gym). I felt pretty good, but boy it was boring and hot. I like to run outside in cooler temps, so inside at 70 or so was uncomfortable. I ran/walked for about an hour last night outside. I felt okay; not great.

I feel like I'm not progressing much as far as lengthening my intervals to the point of a sustained run. I feel like with each interval (which is usually between 3-7 minutes), my pace ends up quickening too much, I start to get overly breathless and then panic to a stop. I keep trying to keep my pace in check but to no avail. Last time I ran with any regularity, I mostly ran on a treadmill, so it was easier to regulate. I really don't want to invest in a Garmin or like device, so I'm not sure how best to regulate myself. And I really don't want to run on a treadmill, at least not until next winter. Any advice?

[OakLeaf]

You guys are doing great!

I've hardly been running at all... :o

I got a little over 4 today and it felt pretty good. Cycling is the main focus right at the moment - not that I've been doing that much of that either, with one thing after another. I need to do a little bit more running now just to maintain, then I'll start ramping it back up after TOSRV.

Still planning (i.e. negotiating with DH about :p) a fall/winter marathon. Probably Columbus, but maybe Disney.

[sgf726]

I really don't want to invest in a Garmin or like device, so I'm not sure how best to regulate myself. And I really don't want to run on a treadmill, at least not until next winter. Any advice?


I love my Garmin and really find it helps me pace myself but another way to try and regulate which I also do with the Garmin is via heartrate. Do you have a HR monitor? I use it to try and stay within a moderate range especially on longer runs.

5 miles today no real plan just went out an ran.

[skhill]

I've been a weather wimp this week, sticking to the treadmill. It's not been that bad outside (30ish, rain/snow, wind) but last week's warm spell spoiled me.... Anyway, today was a slow 5 miles, after doing longer and faster runs on Monday and Tuesday.

[indysteel]

I love my Garmin and really find it helps me pace myself but another way to try and regulate which I also do with the Garmin is via heartrate. Do you have a HR monitor? I use it to try and stay within a moderate range especially on longer runs.

5 miles today no real plan just went out an ran.

I do have a heartrate monitor, but haven't used it in a while. That's a good suggestion. Thank you.

[HillSlugger]

Today's run was only 2 miles, but it was a brick run off the bike. My instructions were to push the pace out of my comfort zone and make it hurt a bit. Mission accomplished! :eek::rolleyes:

[OakLeaf]

I did about four and a half again today. I should be ready to start ramping up the intensity next week...

Indy - Using the HRM is a good idea, but I also had the thought that rather than trying to lengthen your run intervals, you might try shortening your rest intervals instead. Intervals of 3-5 minutes are some of the most difficult you can do - I've even read a few things that say just not to do them, because (according to those coaches) the amount of muscle damage you do in long intervals isn't worth the gain.

Maybe try a good thorough warm-up and then a series of one-minute sprints with one minute rest. Start with just a few, maybe five, see how you feel. Jog a bit afterwards or just walk it out.

I forget, do you practice Chi Running? What's happening in your body when you find yourself over-exerting? Quickening your cadence unintentionally, leaning farther forward than you meant to, overstriding? Have you done much work on the Chi Running concept of "gears?"

[indysteel]

Thanks for the suggestions/questions, Oak. I'm not sure I understand why long intervals cause muscle damage. Maybe you could elaborate.

What seems to be happening with me is that my cadence is quickening to the point that I become overly breathless. Years ago (many years ago) I was a competitive runner in the 400, 800 and 1600 meters and cross country. It took me a long time to run comfortably at a slower pace, as I always seemed to revert back to my old training pace. Even now--though I'm far from being in good enough shape to run a sub-six mile--I struggle with keeping my cadence in check. Not that I'm running THAT fast now; just faster at times than I can handle.

I've never studied Chi Running, but for watching some Youtube videos just today. I'll be honest that I've never "studied" running. In my old running days, I just ran. There was nothing scientific about it; I was young and naïve. I also got injured A LOT, which is why I stopped running for a long time. Admittedly, I need to put more time and effort into figuring out how to train, on my form, etc., but I'll also be honest that I also want to keep it simple, too. I'm not sure I know enough to intelligently balance the desire to train effectively and injury free with the desire to avoid over-analyzing it, and I'm not sure where to start.

Okay, that's more than you probably wanted to know, and it's late so off to bed I go! :)

[emily_in_nc]

Heavy rain today at lunchtime = 4 miles on the treadmill. Next week looks much better. Warmer, sunnier. :)

[OakLeaf]

@Indy -

All intervals - all training - causes muscle damage. That's the point, to create microscopic damage so muscles and bones re-build themselves stronger. But you only want to damage them to the extent that they can quickly recover. One thing I've always heard is that if you're sore the second day, or if soreness limits your next workout, you did too much - but by then it's too late. :p

I'm fuzzy on the theory of why long intervals are so hard on your body, whether it's the old-fashioned idea that staying too far above your lactate threshold for too long, without an interval to clear it, creates a damaging lactic acid buildup, or something else - but I know for sure that of all the workouts I do, the one that makes me the most sore is 3 minutes effort/3 minutes rest. By the time I get to mile repeats, yeah they're hard as !@#*, but the intensity is lowered enough that I don't risk feeling sore for more than a day.

If you're upping your cadence, you might invest in a clip-on metronome, or if your HRM has a footpod, set it to display cadence, or even [shudder] put an earbud in one ear with some 85-90 or 170-180 bpm music....

I'm a total evangelist for Chi Running, but I know you're a yogini, and Chi Running really has a lot in common with yoga. (You probably know it's derived from T'ai Chi principles, another meditative practice.) It's true there's a lot to "think" about, especially when you first learn the method, but it's body thinking, aka feeling or sensing. I'm the kind of person who learns physical skills by doing much more easily than by reading or watching, and if you're the same way, if you're interested, I'd really recommend doing a workshop if you can. I don't think the book would've made a bit of sense to me if I hadn't done the workshop first.

[yellow]

I define muscle damage! :p Another vote for Chi Running here. Also, check to see if there are any Feldenkrais classes nearby. One of the centers here teaches a Feldy running workshop. Similar to Chi Running but maybe more basic. I got a lot out of a one-day workshop. I end up practicing some Chi Running and some Feldy.

Lots and lots and lots of running for me these days; I've been trying to learn how to slow down. I did a 25k race last weekend here in Utah (at a fast-for-me pace) and then ran another very easy 10m right afterwards with a good running buddy. Another shorter race this weekend in Bend, OR, then a 25m trail race in mid-April near Fruita, CO, then probably a trail marathon here in Utah late April, hopefully at least a (self supported) 50k in Zion first week of May (birthday present to myself!), then maybe a trail marathon also in Utah in mid-May. It's all prep for the big dog June 4, which I am still not really going to talk about because I am still not convinced I am cut out for it. :) I will just say that it's here in Utah and involves running around in some big mountains for hours and hours. No, not that big dog. But pretty darn big.

After all this I think I will back off a bit, maybe do some power gardening and a lot of hiking. Still not sure riding is in the cards again just yet. I also need to regain some upper body strength. Last year's surgery and subsequent...condition...resulted in huge losses in upper body strength. I'll keep running, just not as much!

Happy trails, all!

[indysteel]

Thanks, again Oak. Perhaps I should clarify that by intervals, I just mean that I run/jog at what is a moderate (not sprint by any means) pace. I'm more or less following the Couch to 5k program. The idea is that you eventually build up to a sustained run, again at a moderate pace. Even when my cadence quickens, I'm not running at anything close to a sprint. I'm not sore at all during or after my runs. It's my aerobic capacity and the mind game I'm playing with myself that seem to be my big limiters at the moment.

[OakLeaf]

Well, I think intervals is anything at a pace that you can't sustain continuously. It's a different pace for everyone. I know all about comparing myself against what I used to be able to do ... and I also know that that is really un-helpful for improving from where I am now. (Not that I've been able to get past it on the piano the way I have on the bici... :()

That alone might be a reason for you to try shorter, more intense intervals with shorter rest periods. You could run at an intensity that's at least somewhat familiar to you from the past, for a duration that's possible for you in the present.

[indysteel]

I'm not consciously comparing myself now to where I used to be, at least I don't think I am. :rolleyes: It's more a question of what feels natural to me as far gait and cadence. Running at a slower pace just feels sort of weird to me. I have to really concentrate, or I'll lapse into a faster run. For that reason, I think I will look into a chi running workshop to see if I can retrain myself in that regard. Thanks for that suggestion.

[MCAP]

I hit another great milestone last night- 5 miles. It took me 57 minutes and change. I ran pretty slow, but my body felt so good that I could've gone farther. I'm trying to increase slowly and safely though. It was a great feeling.

I have a 4 mile trail race on saturday that should be a lot of fun. I'm glad I had such a great run leading into the race!

[7rider]

Today was my Fitness Center's lunchtime 5K fun run.
Day went like this:
Meeting with my boss all morning.
(sign out for leave...yes, I was honest about this)
Walk 1 mile from office into park.
Run.
Walk 1 mile back to fitness center.
Shower.
Go back to office (sign back in) and run quarterly reports for my team while noshing on a PowerBar and an orange.
:cool:

I have been doing precious little running lately. Between my Colorado ski vacation, a horrible head cold, and a lack of motivation, I think I've run 1 x/week for the past month or so. I managed to get the 5 mile "speed" work last weekend. Then....nothing. Some cycling. Some jump rope. Until today. So I have to admit to being somewhat shocked (yes...SHOCKED! :p) when I saw that my average pace was 11:06 for the race. Now...for some of you, that's slow. For me, that better's my Baltimore 5K last October, when I was (theoretically) in shape and training for the event. Not quite as fast as the Celtic Solstice 5 miler, but that one, I REALLY trained for.

Sunday, I have an 8K. If I match this pace, I'll be stoked!

[emily_in_nc]

Another 3.5 miles on the treadmill today. Still a bit chilly (in the 40s with wind), and I didn't have appropriate clothing to try to run outside (the treadmill is in the gym at work). Next week looks warmer and nicer, so I'm hoping for some outdoor running and riding!

[Crankin]

I ran about 2.5 miles outside on Thursday and 30 minutes on the TM on Monday. I am now just about able to run continuously outside for 3 miles, almost back to where I was last year.
I'm being really careful, though. I see to be developing a little hamstring thing in my left leg, when I start either increasing my speed or mileage. Not sure what is going on.

[OakLeaf]

Yesterday should've been a bike day, but between a bad case of allergic conjunctivitis, damp roads, and a plane to catch, I decided to do a little barefoot run on the beach. Just a mile, it had been so long since I tried it, but it went well. With a lot of trigger point work and yoga, I'm starting to be able to put my big toes closer to the ground so my second metatarsal heads don't get smashed. Yay!

Then this morning I did 4.5 along the eastern shore of Long Island. Not enough beach to run on, but I was able to see it anyway. Pretty area, I've never been here before.

[skhill]

Today I started out bright and early for a 20 miler... but my left hamstring was tight when I started out (it has been for a couple days). Thought it would get better after a couple miles (it has in the past), but no... At about half a mile in, it went from tight to OW. I stretched a bit, walked a bit, and it felt better for a while, then Ow again. So 20 miles turned into three. I'll try again tomorrow, maybe...

[sgf726]

Beautiful day today - high 40's during my run - dumped the tights for the capri's for the first time this winter.

Today's run was 12 miles, we are startng to taper for the marathon. I took the first half easy then the second half at my target marathon pace (9min mile) for an overall 9.17 pace. Felt a little tired at the end, guess still recovery from the 20 last week. Guess that's why we need to taper :-)

[indysteel]

I did it! I did a 35 minute sustained run! I have no idea how far I went, but I'm thrilled that I didn't stop at all and that I felt good the entire way. When I started to get a little too out of breath, I just slowed my pace and worked on controlling my breathing. Yoga is extremely helpful in that regard. I especially had to watch it when I was going into the wind. Yay for me!!!!! Now I just gotta work on being able to do that consistently.

I wasn't able to find a Chi Running workshop in Indy, but I did order the book. I'm eager to see if it might help.

[skhill]

Much much better today-- my balky hamstring felt fine for the first 5 miles! Then I stopped to use the restroom, and when I started off again, it started tightening up. No pain, and I stopped at 8 miles, hoping to keep it that way.

[indigoiis]

I ran 11 hilly miles on Saturday. It was an o.k. long run for me. Rode 41 today. Now I am POOPED! Rest day tomorrow.

[7rider]

HillSlugger paced, cajoled, prodded, and basically pushed me through today's Wild Woman 8K (http://fundamentalfitness.biz/wildWomen.asp) road race in Frederick MD today. :o:p

Other than last week's track interval session (which was run/walk for essentially the same distance), this was the longest run I've done since the Celtic Solstice run in December. I was pathetically under-trained for this run and needed Slugger's aide - or I never would have met my goal of 55 minutes (as it was, I came in at 54:25, or I think I saw 33 out of 53 in my age group). Soundly in the back of mid-pack as is my accustomed place. :p So, MAJOR PROPS to HillSlugger!!! For her, it was an easy training run. Little did she realize how easy it would be for her. She probably went home and ran sprints! ;) Me...I went to the LBS to test ride bikes, so I got about 12 miles of bike riding in after that. Ugh... and no...I didn't buy anything...not impressed with what I rode...took home a pair of Dura Ace wheels - on loan - to try in the thoughts of yet another re-build of my old Axiom to serve as my dedicated "go fast" bike.

[HillSlugger]

HillSlugger paced, cajoled, prodded, and basically pushed me through today's Wild Woman 8K (http://fundamentalfitness.biz/wildWomen.asp) road race in Frederick MD today. :o:p

Other than last week's track interval session (which was run/walk for essentially the same distance), this was the longest run I've done since the Celtic Solstice run in December. I was pathetically under-trained for this run and needed Slugger's aide - or I never would have met my goal of 55 minutes (as it was, I came in at 54:25, or I think I saw 33 out of 53 in my age group). Soundly in the back of mid-pack as is my accustomed place. :p So, MAJOR PROPS to HillSlugger!!! For her, it was an easy training run. Little did she realize how easy it would be for her. She probably went home and ran sprints! ;) Me...I went to the LBS to test ride bikes, so I got about 12 miles of bike riding in after that. Ugh... and no...I didn't buy anything...not impressed with what I rode...took home a pair of Dura Ace wheels - on loan - to try in the thoughts of yet another re-build of my old Axiom to serve as my dedicated "go fast" bike.

I was glad to help you achieve your goal. Maybe you were dying inside, but you never complained, except maybe for the last pickup pace.

No sprints for me; I actually fell asleep on the couch later in the afternoon. :rolleyes:

[limewave]

12 miles for me yesterday between storm fronts. Really crummy weather in Michigan. Snowing and pouring rain at the same time with thunder, lightning and strong wind gusts! Yuck.

I'm going to go back and read everyone's run updates at my morning break in an hour when I have my coffee and oatmeal cookie :)

[skhill]

ACHOO! spring allergies have kicked in... there's a big, beautiful maple tree in my back yard, and it's making me sneeze and wheeze these days...

But it's been a good running week anyway. I turned 40 on Wednesday, and I'm definitely running faster now than I did in my 30's. Wed. was 5 miles at 8:37/ mile, Thur. was 6.5 miles at 8:54, and today was 4.25 miles at 8:25. It's felt like I'm running fast, but not all that fast. I like being 40!

[indysteel]

Great job and happy birthday!

[indysteel]

I got my copy of Chi Running earlier this week. It's a lot to digest, but I hope to spend some time on it it over the weekend. Some of it is similar to what I've learned in yoga. Certainly, the body and breathing consciousness I've learned in yoga will be of some help, at least I hope so. Plus, I'm already a mid-foot striker, so that helps. I'll keep you posted!

[sgf726]

8 miles today, took it easy as my left hamstring is a little tight and have only 9 days til the marathon. We are tapering now this will be my longest run until the 18th just a couple of 6 mile runs planned for next week.

[indysteel]

Did yet another three miles yesterday. I mapped my ride on mapmyride.com, and it looks like I'm averaging a 10-minute mile. I'm happy with that, although I'll ultimately be happier with a 9-minute mile!

[HillSlugger]

I did my first ever 6 mile run yesterday. I felt good, I felt relaxed, I felt strong, I felt like I could have kept going, at least for a little while, and I did it faster than anticipated! :D

[7rider]

Excellent, Slugger! If today was a "long bike ride" day for you - you totally should have joined us for a C-ride with the shop today. We gratefully got dropped off the back and 6 of us did our ride at our own pace and had a grand time.

As for running, Saturday I did "speed work" at the local HS track. Except, the track team was practicing when I got there (:() so I did my intervals around the football field (which the HS athletic director had recommended when I contacted him about using the track in the first place). But...after a few days of rain, the edge of the field was slick mud, so the footing was less then sure and it was a VERY challenging set of intervals.

I think I attached the file from the workout. It shows just HOW small a football field is compared to a track. I had no idea, but suspected something was up, as I had to run 2 2/3 trips around the field to get my 1/2 mile interval in, vs. 2 laps on the track.

Saturday is my first official duathlon. I hope I'm ready. I really want to get one more run-bike-run workout in with my tri club on Wednesday. After that...it's "either I do it or I don't" - and I think I will...I just don't think I'll be setting any records.

[HillSlugger]

Excellent, Slugger! If today was a "long bike ride" day for you - you totally should have joined us for a C-ride with the shop today. We gratefully got dropped off the back and 6 of us did our ride at our own pace and had a grand time.

As for running, Saturday I did "speed work" at the local HS track. Except, the track team was practicing when I got there (:() so I did my intervals around the football field (which the HS athletic director had recommended when I contacted him about using the track in the first place). But...after a few days of rain, the edge of the field was slick mud, so the footing was less then sure and it was a VERY challenging set of intervals.

I think I attached the file from the workout. It shows just HOW small a football field is compared to a track. I had no idea, but suspected something was up, as I had to run 2 2/3 trips around the field to get my 1/2 mile interval in, vs. 2 laps on the track.

Saturday is my first official duathlon. I hope I'm ready. I really want to get one more run-bike-run workout in with my tri club on Wednesday. After that...it's "either I do it or I don't" - and I think I will...I just don't think I'll be setting any records.

Looks like you would have been better off running around the edge of the baseball fields, instead.

My long ride today was 42 miles. I felt good, until the last 4 miles when things started to hurt.

I never feel ready before a race. You should think of your first as a learning experience. You gotta do it so that you'll be that much more ready for the one's you really care about.

[7rider]

Looks like you would have been better off running around the edge of the baseball fields, instead.

Actually, the more I thought about it while I was running, the more I wondered if the Athletic Director said "baseball" field, vs. "football" field, and I just coudn't recall! :o


My long ride today was 42 miles. I felt good, until the last 4 miles when things started to hurt.

I got in 36 myself. We should connect next time you do a long ride on Sunday.


I never feel ready before a race. You should think of your first as a learning experience. You gotta do it so that you'll be that much more ready for the one's you really care about.

This will be my "learning" race. I'm actually glad I'm doing this one solo, without a posse or team. Those run-bike-run workouts will be helpful for learning about transitions, but the second one I can do is just 3 days before my race, so I'll likely be taking it easy this Wednesday.

[limewave]

Sunday I had what I would consider the most important training runs for the 25k, a 14-mile progressive run.

Almost all of my long runs up to this point have been at an "easy" pace. And they have also been a shorter distance. In the past, I've averaged very similar pace during the race as to my 14-mile tempo or progressive run.

We had a dramatic shift in weather over the weekend. My last run it was 40 degrees and then on Sunday it was 80! And SUPER windy! It was quite an adjustment.

I managed to average 9:15/miles for the first 5.5. 10min miles for 6-7.5 mile marker (this was a very hilly section). And then averaged about 9:10s/mile from 7.5-12 mile mark. The last two miles I averaged 8:33's.

For nutrition: I carried a bottle of Endura and took half a Gu at 4.5 miles and the rest at mile 11.

All in all, I'll call it a success. Based on this run, I am hoping to average 9:10's for the 25k. I was hoping to go under a 9 minute mile, but I think that is an unrealistic goal for me at this point.

I have a 10 miler, 16 miler and another 10 miler before the big day. The home stretch . . . .

[Veronica]

All in all, I'll call it a success. Based on this run, I am hoping to average 9:10's for the 25k. I was hoping to go under a 9 minute mile, but I think that is an unrealistic goal for me at this point.



I bet given the right weather conditions you could. No matter what you do on race day, I think you're pretty amazing.

Veronica

[skhill]

Sounds like everyone has had a great weekend!

Without intending to, I ended up doing 7 miles on Saturday at just 1 second off my 10k PR pace. Not counting the time spent waiting at a stoplight, of course.... So today, as my speed work for the week, I set out to beat my 10k PR. The weather had me on the treadmill, and I don't entirely trust the treadmill's data, but still-- 6.25 miles in 53:14, more than a minute under the PR. Now to find a race this weekend, to try out this new-found speed!

[sgf726]

5 miles today at an "easy relaxed" pace per my coach with a couple of hill repeats thrown in the middle. Continuing to taper, longest run this week will be 6 on Wed, then 5 on Friday. 15 minutes on Sunday to get the blood flowing then 26.2 next Monday.

[kacie tri-ing]

Good work! I have been running, but not posting! Recovering from my last huge training week, and I have two more big weeks before my taper for Ironman St. George. Just have to stay in one piece a little longer!!! :D:D

[OakLeaf]

I've been mostly riding this week ... finally got out for what's becoming my quick Tuesday morning four-miler. Felt good, but it's been too little and too long, and I don't feel like I can really focus tighter on running until I've got TOSRV under my belt...

You guys are doing great. I need a goal. Warrior Dash doesn't count. :rolleyes:

[GLC1968]

Wow, you guys are all inspiring! There are some really nice runs posted here!

Me? Not so much. I don't know at what point I got tossed off the running bandwagon, but I managed to claw my way back on last night. First outdoor run in over a month, I think. I did an easy 3.2 miles and while I had some foot pain in the first half mile, it eased off as I kept going and it ended up being a nice run. I really, really wanted to go further since I actually had the time (and I felt good), but I forced myself to stop. Today my ankles are a bit sore, so I'm glad I did. I can't believe I'm about to admit this, but I actually missed running! :eek:

Unfortunately, it was immediately obvious that I've got a LONG way to go to get my lower body/legs back into condition for the pounding before I get to increase my intensity enough to actually get a good cardio workout out of a run. That's ok - that's what biking and swiming are for...right? ;)

[Crankin]

Continuing with my little runs 2-3X a week. Since I tend to run when I can't ride (no time or approaching weather), I am not being concerned with speed at this point. I'm generally happy that I can now run the entire 2-3 miles (again), although if it's the day after a good ride, it's a bit difficult.
My friend who works in development at the hospital is pressing me to sign up for the 5K again. It's not that I can't do it, but I hate being so slow with all of those people around me. I'm still refusing to wear my Garmin, but I estimate I am running at about a 5.5-5.6 average, which includes some big hills.

[sgf726]

Easy 4 miles last night ran the last 2 miles of the marathon course from the finish out and back.

[skhill]

Today was the third day in a row of runs longer than 10k at a pace faster than my 10k PR pace. So it's no fluke-- turning 40 has definitely made me faster!

[colby]

Hey ladieeeeeessssssss!!!!

Anyway ;) pretty awesome how the overlapping race seasons are coming in - marathons overlapping with triathlons and duathlons, whew.

I am around 14ish miles on the weekends, just gradually increasing. During the week, intervals to the max (yesterday, half mile repeats, tomorrow, HARD hill repeats).

Last weekend I went to a running clinic hosted by a local PT's office (a friend had shoulder surgery - labrum and spurs - and is seeing them). They seemed to be a pretty decent PT. You went through 3 main stations:

1. Flexibility and general movement. A PT looks you over to see if you can touch the floor with your hands, how your hips rotate, how symmetrical things are. We were splitting hairs here to find any changes, but my left was a little stiff (due for a chiro visit, neglected some stretching) so we talked about some symmetry stuff - mostly glutes, adductors, core, the usual. As I was finishing, I watched them do the running analysis, and the guy asked if I was ready for the next guy, setting me up for some critique...

2. Video analysis. You warm up on the treadmill for a few minutes, then they speed it up - still a jogging pace, not all out - and record you. They play it back and discuss your running form. He was basically speechless. "Well, let me tell you, I.... uh.... well.... I wouldn't change a thing." Midfoot strike, good stride, not over rotating, core engaged, symmetrical, good cadence. We talked about what other people do wrong and discussed strength training to stay strong.

3. Soft tissue. They ask about your history, look over what's been done so far, and give you advice for exercises, stretches, etc. She asked if I ever got massage (yes, once a month), what kind of massage, what kind of stretching/flexibility/strength, etc. "Well, not much I can do for you, but I appreciate you coming!"

They had an optional nutrition station ("everything is pretty individual, sounds like you already know what to do and how to figure it out") and a footwear station ("well, you already have shoes you like, and I don't have much to offer in the minimal department"). ;)

They ask why you're there, and I said, I really feel like everyone can always learn something, you can always improve. My goals are just to get faster, for it to be more natural, to make adjustments if needed. Apparently I don't need to make any adjustments. Hooray? I guess knowing is better than not! :confused: Unfortunately I am running out of excuses for being slow. ;)

[emily_in_nc]

Ran outside today - 30 minutes, so I'm thinking that's probably about 2.5 to 2.75 miles as I am slow, and especially on the hills, of which there are a couple long doozies on this route (around our work campus). It was a lovely day, though -- mid 60s with sunshine. I'm not much of a runner, been doing 3-4 mile treadmill runs on the treadmill over the winter, so getting outside is at least a step, and it feels good to be pushing myself. Even though it's a short distance I'm running, I feel good that I am able to run that far without stopping to walk on the hills now! :)

And I'm even more in awe of those of you who do half and full marathons. :eek:

[Jolt]

Haven't been posting a lot of my runs lately, but today was about 40 minutes on the trails in low-60s temps and sunshine. I added in some hill repeats since I really do need to work on running up the hills rather than walking them.

[indysteel]

I'm in awe, too, Emily and, Colby, I want to be you!

it's starting to warm up here, and I'm struggling to adapt to it. Beyond running in the cool of the morning or late evening, any tips? I did get a headlamp that should arrive today with the hope that I can use it to get out earlier or later.

[sgf726]

4.4 miles today, last "training run" before the marathon. Monday's weather looks perfect for race day. I'm so excited.

[OakLeaf]

Good luck sgf! You'll be awesome. :D

Colby, wow, that is so cool. I want to be you too!

I'm still struggling for motivation. This whole winter has been just one thing after another, missing so many runs and rides that when I do have the opportunity, I can barely drag myself out. :( But I got out for 4.75 this afternoon and felt pretty much okay.

My massage therapist has been working on my feet. It's not like I'm anywhere near ready to run barefoot yet, but little by little I'm getting the locked joints worked out and strengthening the muscles doing yoga and barefoot/VFF walking. This past week he started with my neck and got me good and zoned out before he got to my feet. It hardly even hurt and I didn't think he'd really done much until I saw the huge bruise at my left first TMT joint. :eek: I knew there had to be lot of scar tissue there, but geez! Just in the last month or so is the first time since toddler-hood that I've had any movement in those joints at all. So it's coming ...

[Crankin]

Good luck, sgf!

[skhill]

Good luck, sqf! hope your marathon is both fast and fun!

I did a 5k race this morning, on the spur of the moment. The weather was not very pleasant, drizzle and gusty winds. But I raced in my VFFs for the first time anyways. It went very well-- 24:36, exactly 1 minute faster than my existing PR, and about 30 seconds faster than I was aiming for. I think the mile markers must have been off, because my splits shouldn't have added up to that time. It did look like the markers had been blown around a bit, so who knows? It was too cold and wet to stick around for the awards, but I'd be surprised if I didn't place in my age group. But dropping a full minute off a PR is cooler than winning, anyways!

[indigoiis]

I ran a 5 mile race today, and placed 3rd in my AG. Yay! Well, they gave me a medal, but CR says I'm 4th. Hmmm. Anyhow, I was off from last time I did this race, but it was really windy. Then when we were done, we turned around and did it again to get our long run miles in. Crazy!