April Showers: Running 4/19 and on

[limewave]

I ran 10 "easy" miles on Sunday. It was actually kind of nice. We ran out to Lake Michigan and then did about 2 miles on the trails (the ice has FINALLY melted).

[limewave]

Awesome trail run yesterday. 5 miles. I love running on the trails.

[skhill]

We had scary storms in the area this morning, so it was back to the treadmill yet again... 5 miles, and it was weird that nearly all the ellipticals were in use, but I was the only one on a treadmill.

Tomorrow is the only day this week without a significant chance of rain in the forecast, so I'm planning a Thursday long(ish) run.

[Crankin]

I ran for the first time in a week, since I actually rode 4 days last week.
Three miles on my usual hilly route. My left foot has a bunion and it started feeling like I was getting a blister on it :mad:, just because I forgot to use Body Glide? There's no rhyme or reason to this, I was even wearing my Tekko socks.
Right shin felt a twinge or two, but with a change in position, that went away.
It's kinda cold (43), gray, and raw out. A bit of drizzle in the air.
I stretched and did my core work afterwards; the stupid foot is still hurting, even though I am wearing my Bjorn shoes.

[OakLeaf]

Just my Tuesday four-miler again. Hot and humid at 8 a.m. I've been ramping up the cycling quite a bit (cramming before the test? :rolleyes:) and feeling like I ought to just maintain with the running, for the next few weeks.

[limewave]

Crankin--Bunions are the worst! They can be so incredibly painful. Hope your foot recovers quickly. I actually had bunions removed from both feet--best. surgery. ever.

[Crankin]

I've learned to deal with the one bunion I have; mostly by finding shoes that don't annoy it. It doesn't help that the foot it's on is already almost half a size bigger than the other one.
It feels fine today. I will probably wait until Saturday to run again, though, as it looks like 2 decent riding days.
I just can't face the recovery period from the surgery.

[limewave]

The recovery wasn't so bad. I think I had 3-4 days in bed (I did both feet at once). Because I was in bed and not trying to hobble around, the feet healed pretty quickly. I was able to start swimming fairly soon after that. At 4 weeks I was on a spin bike (with walking casts on my feet). And 10 weeks I started running. I had the surgery right after New Years, I was fully recovered and ready to go by spring.

[yellow]

Thought I'd pop in and say hi :D

Sounds like y'all are starting to get some nicer weather for running. Send some our way! It's been a demoralizing, muddy, slippery trip here. I managed to not wimper too much on my last run in the pouring rain on a very muddy trail. It's still snowing up high and we're looking at one of the highest spring snow packs we've had in a very long time. This does not bode well for my planned trail event June 4! The RD is telling us to prepare for at least 10 miles on snow.

I did a gorgeous trail event near Fruita, CO last weekend and one a couple of weeks ago in Bend, OR with SadieKate. Weather was fabuloso for both of those. Seems I need to travel to find decent weather. I did do an event here in late March and there wasn't anything coming out of the sky for that one, so I guess I shouldn't whine so much.

There is a FATASS trail marathon here in the SLC this weekend that I might do but the weather forecast isn't the best (surprise!). Well, I really should just do it since this weather seems to be the norm. Then lots of running in Zion the weekend of May 7 (since this is really desert, the weather should in theory be good...and if it isn't I might just crawl under a rock and stay there) and probably another trail marathon mid-May. I'm still not feeling too confident about the June event because my training has been a bit off. The next few weeks are my biggest weeks, so we'll see how they go.

BTW, if you haven't listened to this Podcast, I highly recommend. Whenever I start to feel whiney, I think about Diane. And her footsteps-and-breathing mantra has really been working for me:

http://www.radiolab.org/blogs/radiolab-blog/2011/apr/05/in-running/

[colby]

Weird week for me, lost my weekend to travel, set me off all week. Did 3 bike workouts, a swim and some strength, still catching up to running. I'll run my intervals tomorrow and then 14 on Sat or Sun.

It was snowing here this week. Snow, hail, sun, rain, everything. Spring has sprung, but usually we get this in March, not April, especially not this late. It didn't even get over 40F today.

[limewave]

There is a FATASS trail marathon here in the SLC this weekend that I might do but the weather forecast isn't the best (surprise!).

Seriously? Sounds like a trail run for me. lol.

[yellow]

lime, a FATASS event is one of those that has no entry fee, no t-shirt, no shwag, but lots of laughs and fun. People generally don't stand around and talk about their xx:xx minute mile. Everyone brings something for the aid stations, and there is always some sort of fun gathering afterward. You can do all or part of the course. This particular one tomorrow is secret, not advertised except by word of mouth. Same people every year, although it's been a couple of years since I've participated. FWIW, there are FATASS runs everywhere. Probably a bunch in your neck of the woods that you don't even know about :)

[limewave]

Ladder workout:

200 r : 6:17 pace
400 r : 6:30
800 r : 7:30
1600 r : 7:25
800 r : 7:15
400 no rest : 6:45
200 : 6:20

Phew!

[emily_in_nc]

Cold rain today (after a gorgeous bike ride in 70 degrees last night after work) so I ran on the treadmill for 3.5 miles today. First 25 minutes I was so bored and really having to force myself to go on, but then I got in the groove and finished strong. A workout's a workout, right? :rolleyes:

[Dogmama]

Cold rain today (after a gorgeous bike ride in 70 degrees last night after work) so I ran on the treadmill for 3.5 miles today. First 25 minutes I was so bored and really having to force myself to go on, but then I got in the groove and finished strong. A workout's a workout, right? :rolleyes:

That's what I tell myself. I download Buddhist podcasts and listen about staying in the moment. Except that the moment sucks. Hmmm, maybe I should go back to Led Zepplin. :D

[skhill]

Talk about April Showers... The storms that caused so much havoc around St. Louis last night kept moving right on to the east. So this morning's 5k was delayed for a while until the lightening stopped. Eventually we got started, in the rain and wind. Had some fun splashing through ankle-deep puddles in the VFFs... In the end, I knocked another 30 seconds off my PR, down to 24:04. Oh so close to another round number!!!

[Crankin]

30 minutes on the treadmill yesterday. It was pouring out and cold.
I am not having an easy time increasing my speed. But, since I seem to sweat buckets when I run at 10:40 to 11:45, I guess I shouldn't complain. And my feet behaved today, with no pain.

[Dogmama]

I've been doing sprints on the dreadmill for the past few months. Yesterday I did my longest run so far - 9 miles at an average speed of 10.47 which is pretty fast for me. My previous average speed for my longest run (8 miles) was 11.50. Sprints really help.

[limewave]

Dogmama--I agree with you about sprint work. They aren't fun, but they help you get faster.

There was no way to avoid it, our schedule was packed, I had to get up at 5 AM to run 15 miles before Easter Service on Sunday morning. We even had coffee/cookie duty so we had to be at church at 8:30 AM. I am so lucky to have a beautiful place to run. I start out through a nice residential neighborhood, then up through some hills into the wooded state park, out to the beach along Lake Michigan. From there I ran along the beach to the channel and lighthouse before turning home. I saw lots and lots of wildlife.

This was another progressive run. The first 6 miles it was early and dark and I was tired, I didn't even bother to look at my garmin. After that I really tried to keep track of my pace. I managed to do miles 6-10 around 9/min miles and 10-14 at an 8:35-8:40 pace and the last mile at a 7:45!!!
It sure is motivating to know that there are two little kids waiting to do an easter egg hunt and find their baskets the second you get home from that run. I did not want to let them down!

[kacie tri-ing]

Haven't been posting my runs...because I have been tired! But it's taper time for IM St. George now!

As a part of my "taper," I ran 8 sunday after a century on saturday :p Ok, really I am tapering now.

[GLC1968]

I finally got to run yesterday - as part of a brick. Met some friends at the pool where our May 7th tri takes place and did an 'on course' brick for practice. 12 miles on my new TT bike (yay!) and then an easy paced 5K.

My run time yesterday was 5 whole minutes faster than I ran that same course during the race last year. 5 whole minutes and I was running at an 'easy' pace. :eek:

I am so going to CRUSH my 2010 times on May 7th. :cool:

[limewave]

Kacie-Anyone who does an IM is my hero! I cannot wait to read your race report. Take care of yourself the next two weeks :):):)

GLC--Woohoo! You can do it! You're going to smash that 2010 time!!!

[yellow]

kacie, I have a friend doing St George. He did it last year and really enjoyed the course. Make sure you post your # so we can follow you!

lime, way to bust it out yesterday. And GLC, you will most definitely kill it.

After painfully but successfully completing the trail marathon on Saturday (and a 9.5 mile run the following day), having completed a trail marathon the weekend before, and looking at another big weekend this coming weekend, I realized that it's very possible that I will complete three trail marathons in three consecutive weekends. The one this past Sat was pretty brutal so my glue medius and quads are quite sore. I'm not overly tired...I just can't go down the stairs without holding on to the railing for dear life. :p Seriously, it was really tough going into it not rested but I'm feeling more confident about my June event after being able to finish the event (7,600+ feet of elev gain over the 26.5 miles; the June event is about 10,000' of elev gain over 50 miles). I do need to start doing more steep downhill running, though. Been defaulting to the flat stuff too much (which is why I think my quads are so sore--lots of steep downhill on Sat). I think I will concentrate on that on my shorter mid-week runs for the next few weeks.

There, I said it out loud. I am planning on running 50 miles on June 4. Maybe. Unless I bail. Which is entirely possible. :rolleyes:

[Crankin]

Did my little 2.5 mile run up and down the hill at 5:30 AM today. I wanted to ride and had my bike light ready, but it was really wet on the road and kind of misting out, plus foggy. Decided that I was not ready to do a darkish ride in those conditions. I tried doing some sprints on the run, as I know I will never improve if I don't.
I heard wild turkeys that were up in a tree :eek: and an owl hooting near the pond. And I really didn't need my headlamp, as it got light about half way through my run.

[katluvr]

WOW, quite some runs going on...and fast, too. I keep reminding myself that for these short legs my speed is respectable!
6 miles w/ my version of "hill repeats". Posted about my runs on Pikes Peak Thread.
We are already having summer weather here, came really early this year!
K

[indigoiis]

I have been running, not so much posting. Last long run before my May 1 half was Sunday - 12.77 miles. I'll run tomorrow again. Today i rode. Flat tire!!!

[limewave]

6.5 trail run yesterday. I LOVE, LOVE, LOVE trail running. It is my favoritist thing in the entire world next to mountain biking.

1 week and 3 days to first mountain bike race. 2 weeks and 3 days to 25k run.

[skhill]

Woke up this morning hoping to run outside-- it wasn't raining, at last! But while I was drinking my coffee, a tornado watch was issued, so I headed over to the Y and the treadmill. Good thing-- the watch became a warning. Even though there was no tornado touchdown in this part of town, its not something I'd want to be outside for. Ended up doing 6 miles in 54 minutes, then managed to do one unassisted pull-up!!!! Couldn't managed a second one, tho.

[sgf726]

3 easy miles for me yesterday - I'm am still in recovery phase so all runs this week are suppose to be short and easy. I have some tightness still in my left hamstring, started about two weeks before the marathon, it is getting better, my coach tells me I just to be patient...

[limewave]

Just got my annual entry form for the "Rectifier 5k"
I'm so excited! It's a hill-billy race on a private farm. It's billed as a "European style cross country course" with water, jumps, mud, haybales, logs, and other obstacles. It's a fun event. And the mud pit is a BIG mud pit, about mid thigh. It's a fun event. After missing it for two years, I'm super excited that we'll be in town and can participate! Yay!

AND dogs get to run the course too and they give awards to the top 3. They also have separate award categories for "Smokers, heaviest, oldest, DFL, pregnant" etc.

The first time we did the race it was a private event and we had to have a personal invite. But it's gotten pretty big and popular.

[emily_in_nc]

I ran approximately 3 hilly miles outside today on my lunch hour at work. Temp was a perfect 75, overcast, and VERY windy! I had a hard time even running with the headwind, but it felt so good! Right as I got back to the gym and was stretching outside, it started raining, so I went back into the gym to finish my stretching. Within 1 minute, it was POURING!!! I thank my lucky stars that I finished up in the nick of time. :p

[sgf726]

4 miles this morning - 2 loops around a nice pond near my house, running on the dirt/pine needle bed feels good vs. pavement. First run on my schedule since the marathon that I didn't have to go easy, felt good to push it a bit.

[7rider]

Well....
Do I post this as a ride report or a run report...cuz it was both! :D
A friend and I both signed up to do a duathlon in August. She's already freaking out because she had hand surgery in December and really hasn't ridden her bike much at all lately (60 miles year to date).
So today, we did a multisport day - ride followed by a run (I have a duathlon on the 14th, a hilly one that's a 5K, 24K, 5K, so I'm freaking out in my own way, as I'm not doing much running and somehow have to be in shape to run an equivalent of 10k!).
We rode through Rock Creek Park - 24 miles at a pretty leisurely clip - her chasing me most of the way - and the 3.5 miles running from her house - me chasing her most of the way. She's really gotten the running thing going lately, and it remains a struggle for me.
I need to change my attitude on running, but not sure how, other than to keep signing up for these crazy events which force me to run for training.

[limewave]

10.5 mile trail run. Beautiful day for it.

Countdown to 25k starts now!
Monday: 4.5 easy
Tuesday: Mountain bike
Wednesday: 200's speed work
Thursday: 3.5 easy
Friday: REST
Saturday: 20 mile mountain bike race
Sunday: 8 mile run
Monday: 8 hilly miles
Tuesday: mountain bike
Wedensday: 3.5 easy
Thursday: easy bike ride (60 minutes)
Friday: rest
Saturday: 25k!!!!!

[indysteel]

10.5 mile trail run. Beautiful day for it.

Countdown to 25k starts now!
Monday: 4.5 easy
Tuesday: Mountain bike
Wednesday: 200's speed work
Thursday: 3.5 easy
Friday: REST
Saturday: 20 mile mountain bike race
Sunday: 8 mile run
Monday: 8 hilly miles
Tuesday: mountain bike
Wedensday: 3.5 easy
Thursday: easy bike ride (60 minutes)
Friday: rest
Saturday: 25k!!!!!

Good luck, Limewave!!!

I spent the last week with DH in Zion National Park. I didn't run at all, but I did do a fair amount of hiking--about 34 miles--much of it up and down steep grades. Fro those familiar with the Park, we hiked Emerald Pools (lower and upper; middle was closed), part of the West Rim (from the Grotto to Telephone Canyon and back), Observation Point, the River Walk, Middle Fork of Taylor Creek (in the Kolob Finger Canyons), Canyon Overlook and the Watchman. We also rode one day and walked in town to and from our hotel a lot. I'm now pooped!

[Ambikes]

I haven't posted lately, but I have been keeping up with my training. 18 miles yesterday and 36 miles total for the week. Next weekend is 'the big one' (20 mile training run), and then the following week is the last with high volume before I FINALLY get to taper. I can't wait for the taper because this body is ready for a break.

28 days until the marathon!

[HillSlugger]

I had a great run today! A 7 mile run after an open water swim. My breathing was easy, my running loose, my HR low, and my pace better than average for the distance. I wish they could all feel this good! :D

[yellow]

indysteel, sounds like you had a good trip to Zion. We're going this coming weekend. We plan to do part of the traverse, drop at Wildcat and run down to the road at the Angel's Landing TH and then maybe up the east rim a bit, fatigue factor depending. One of these days I'd like to do the whole traverse, realistically as an overnight. I love running and hiking in Zion.

I am very, very glad that next week is an easy week for me. I've had three very big weekends. I am quite tired!

[indysteel]

indysteel, sounds like you had a good trip to Zion. We're going this coming weekend. We plan to do part of the traverse, drop at Wildcat and run down to the road at the Angel's Landing TH and then maybe up the east rim a bit, fatigue factor depending. One of these days I'd like to do the whole traverse, realistically as an overnight. I love running and hiking in Zion.

I am very, very glad that next week is an easy week for me. I've had three very big weekends. I am quite tired!

Wow, Yellow! I had a hard enough time walking these trails! You're a stud. The WR trail was really muddy (the kind that will suck your shoes off) along Telephone Canyon and there was still a small bit of snow along one short stretch. Of course, that's liable to change with the coming week's weather.

But, boy, did we love Zion. It was a great trip.

[sgf726]

7.6 moderate miles yesterday 5*14 min run/1 min walk, longest run since the marathon and first on pavement (vs dirt) still having discomfort in my left glut/ham. My coach says I just have to be patient, buts its been almost 4 weeks now :( Followed-up with 16 mile recovery paced ride. Good thing I have 6 weeks still til the first tri of the season.

[limewave]

Just finished up my 200's workout.

[skhill]

It's raining AGAIN. So it was back to the treadmill this morning, in an almost empty Y. Guess it was raining so hard that a lot of the regulars didn't want to leave their warm, dry homes... Started off with 5 miles at an 8:45ish pace, then cranked it up and did one mile in 7:30. That's my fastest mile yet!

Now it's stopped raining, and the temperature's dropped into the 40's. Wish I hadn't washed and put away all my warm bike gear last week...

[colby]

Almost there, limewave! Hang in! You'll be AWESOME!

I raced the local 12k on Sunday, not my best race, but I was very consistent and it was pretty easy. :rolleyes: 1:08ish. Last year I did 1:04. Next year I'll beat 1:00 ;) I really should have pushed, but it was super crowded and I wasn't watching my watch very well. I always walk the second time with friends after jogging to catch up, so it's a 4 hour day for me all told. It'd be awesome if I had to at least run half the course the second time, if not almost the whole thing, but because there were so many people (over 56,000) my friends had not even started when I finished. I could probably run it twice and still catch up, but it'd make a 22 mile day instead of a 15 mile day ;)

A pretty good picture,
http://images20.brightroom.com/0/76849/3210/76849-3210-032f.jpg

Lovin my pirate arm warmers at the start,
http://images20.brightroom.com/0/76849/1891/76849-1891-019f.jpg

Back to the grindstone... 2 months to Ironman.

[HillSlugger]

A pretty good picture,
http://images20.brightroom.com/0/76849/3210/76849-3210-032f.jpg


Love the VFFs!

[sgf726]

3.5 miles for me this morning, went out early to beat the rain which is expected. Still keeping the pace slow as I try to heal my hamstring. My coach says that all my runs should be recovery pace until I heal - which is so hard.

Didn't bring my ipod this morning to guarentee that I wouldn't get rained on and it worked :)

[Crankin]

I also went out to beat the rain, but my run ended up a walk. Something is going on with my left heel. It's not from running. I don't know where it's from. I felt it yesterday morning when I was riding and then for a good part of the morning, when I stood up after sitting for awhile. It doesn't hurt immediately after I get up in the morning. I keep thinking plantar fasciatis, but I've had that and it is presenting a little differently. It's like a dull ache and a spasm when I stand up.
So, I ran down the hill 1.3 miles and walked back up the steep side of loop, another 1.3 miles. Walking made it hurt a little more, but the running seemed to make it ache for a longer time after I stopped.

[colby]

Love the VFFs!

:D It might be time to replace them, one of the pinky toes has a spot where they appear to be worn through the rubber. Currently, I'm ignoring it. ;) I don't like the Bikila I've worn, maybe the new models would be better, I'm afraid to try. I'll probably get another pair of KSOs and start rotating them in.

Ran last night, just 40 minutes of baseline running, nothing exciting. Followed it up with a nice swim in the pool. :)

[skhill]

Today's run reminded me of how much I love my hometown. It was a beautiful if an unseasonably cold 34 F morning, and things were almost glowing in the dawn's light under a clear, blue sky. Sigh. Wish I'd had a little more time, but I'd overslept a bit, so ended up going about 7.5 miles, in just over an hour. And I enjoyed every minute of it.

[emily_in_nc]

I had a great run today! It was in the low 60s, full sunshine, a bit of a breeze, and low humidity. Began in a light warmup jacket but quickly peeled it off. Ran approximately 3.25 miles around our building trails at work. It's quite hilly, and this is the first time I've run this trail twice around without having to walk at all. Sure, I was slow up the hills, but I made it.

Since I ran on the treadmill all winter, I'm really enjoying getting outside and challenging myself with the hills. I only run 1-2 times a week since cycling is my main thing, but I'm trying to keep my bones strong, and I think cross training is a healthy pursuit.

[indysteel]

I ran yesterday and today after a couple weeks off due to vacation and vacation "recovery." We did a lot of strenuous hiking on vacation, so I wasn't worried about having lost any fitness. Still, I was pleasantly surprised to feel pretty good during both runs. It was nearly ideal weather for it. I even added a bit of distance today (like maybe a half mile :rolleyes:).

I'm finding myself looking forward to my runs more than my rides. Like today. DH wanted to go for a ride, but I just didn't feel like it. But as soon as I poo pooed the ride, I grabbed my running shoes and was out the door. Admittedly, riding has felt like more of a chore for a while, but it makes me sad that I feel that way. By the time I gear up, I could have been half way done with a run. Anybody else feel that way sometimes? I know some of you are primarily runners anyway....

One other bit of good news is that I've dropped a couple of pounds since I started running. It wasn't an official part of my goal, as I was only up a couple of pounds as it was, but I am a bit happier with my overall appearance having added the running, a toning class at work and a second weekly yoga class to my routine. I'm seeing a bit of muscle definition again.

[colby]

RE: Muscle definition - sexy ;)

Long run today, 16 miles, ramping up. I expect to sleep well. And between the long run, long ride, and regular workouts, be really hungry tomorrow. :p

[limewave]

8.5 miles for me on Mother's Day. Managed to keep a nice, steady pace. Feeling good and looking forward to kicking some 25k butt on Saturday.

[7rider]

Eureka!

So, last weekend, I did 4.75 miles after a 17 mile bike ride, and I stressed over my splits. I started out at 10:30ish, and each mile was a bit slower, until the last 0.75 miles was a miserable 12:30.

Someone told me to not worry about splits. I'm a new runner - I've been running inconsistently for just about a year. Just focus on heart rate and maintaining a pace that I'm comfortable with over the whole run. Get the miles in and the speed will come later. Like worry about it next year, I'm still building a base.

So yesterday, after my ride home, I tossed on my sneakers, threw my bike Garmin in my back pocket (so I wasn't using my Forerunner and couldn't watch it as I ran), and head out for a easy run around my neighborhood. My intent was to go slow (I have a race on Saturday so I'm winding things down this week) and steady and not stress.

I think for the first time EVER...I finished my run - 2.9 miles in a sloow 37 minutes (what? 12:55 pace?? I haven't even downloaded the ride or the run yet), but I felt...OMG...good. Mentally and physically. Huh.

[skhill]

It's been a tough running week for me. The weather feels more like July than May, and I donated blood this week too. I keep forgetting how much that takes out of me. Yesterday I headed out planning on going 8-10 miles, but ended up going only 4.5. Today I was hoping to get in a shortish long run, about 12 miles, but gave up after 2. My stamina is really affected-- I miss all those red blood cells!

Maybe it's time to retire from donating blood regularly.... Next donation will be my 50th here in my hometown (doesn't count donations while away for college); that might be a good time to stop.