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

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.

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.

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.

HillSlugger paced, cajoled, prodded, and basically pushed me through today's Wild Woman 8K 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.

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Originally Posted by 7rider

HillSlugger paced, cajoled, prodded, and basically pushed me through today's Wild Woman 8K 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.

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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:

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 :)

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!

Great job and happy birthday!

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!

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.

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!

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

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.

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Originally Posted by 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.

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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.

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Originally Posted by HillSlugger

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

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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

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Originally Posted by HillSlugger

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

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

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Originally Posted by HillSlugger

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.

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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.

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 . . . .

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Originally Posted by limewave

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.

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

Veronica

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!

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.

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

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:

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? ;)

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.

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

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!

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. ;)

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:

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.

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.

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

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 ...

Good luck, sgf!

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!

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!