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Yowza Jessmarimba, that is some serious climbing and it doesn't look like you had many down-hill sections :eek: Very cool you finished it, even if your body didn't like the altitude. When is your race at Pikes?
crazycanuck - congratulations and good luck on the next!
So I have not posted in a long while. I AM running. I had a set back in June with a conference and a bad, bad cold/sinusitis that set my training for the Peak back 3 weeks. I have since then worked on endurance and intensity. The summer heat and Florida humidity has been horrible, but that is my "altitude". I did 14 slow hot miles this Friday and this upcoming Wednesday is my 16 mile run (slog). It will be the longest, I have done a 15 miler and 16 miler prior to my set back and had planned to do an 18 miler, oh well. Then I will just work on hill (bridge) repeats and walking at 15% on the treadmill.
I am not sure I am as prepared as last year for Pikes Peak. I know that I (as a flatlander) will really just power hike it like last year. But I would like to better my time and I still fear the cut offs. Plus you never really know what the altitude will do to or you the afternoon weather on the Peak.
Jess...that looks like an awesome training run for the Peak. Are you doing the Ascent or Marathon? Good luck! I am sure I'll be way behind you!
K
Being a great traiing run is all it had going for it! Halfway kidding, but I certainly wouldn't have signed up for that race otherwise. Just doing the Ascent. I'd like to camp a few times at altitude before the race to make sure my stomach can handle altitude (also, gotta remember the tums I usually have in my pocket!)Quote:
Originally Posted by katluvr
Catrin, the Ascent is August 18 - full marathon is August 19.
Consider me one of your cyber-cowbell ringers...errr....do they do that for runners? If not they should :DQuote:
Originally Posted by jessmarimba
Today I completed W4D1 of C25K. It was hot though, 93 degrees.
Went over to the track for some intervals this morning. It's rare that I encounter anyone else using it, but today there was a fit 20something man out there too. Glad for the company-- in the heat and humidity, I might have quit quickly, but it was such fun blowing by my fellow runner that I kept going. Hope I didn't injure his ego too much! (actually, I'm not all that worried about it...)
Did W4D2 today.
Completed my 16 mile run today. Last really long run until the Peak. Shish, it was HOT! It was 79 degrees with 83% at the start and high dew point (I understand that is the real feel of the humidity). Ended with the temp about 88 degrees and 64 % humidity (really, the humidity was less?!!). I managed a 12 min mile pace even with the walking I did the last 3 miles. I'm pretty pleased overall with my run today. At the 14 mile mark I was 2 minutes ahead of my 14 miler on Friday. I'll be trading all this heat and humidity for less humidity AND less oxygen (and it will be all up hill!). Sure hope these long hot & humid runs help. More time on TM incline and bridge repeats on the nest few weeks. We fly out 3 weeks from tomorrow.
Only 24 more days :eek:
Now that I've dropped out of Ironman, I can spend a little more time thinking ahead to my next half-marathon in October. (such a civilized distance :) ) I mapped out a 12 week plan based on an old Runner's World program I used a few years ago, and started that this morning. I know I can run a half, but I'd secretly love to get close to (or even beat) my PR on this course, which is just under 2:06 (9:38/mi). But even if I can't, the effort will be well worth it! When I run just for running's sake (as opposed to doing a brick for triathlon) I actually enjoy the miles.
This morning I did 7.91 miles in 1:30:55 @ 11:29 per mile. I haven't run in a week, so I did R9W1. Every time my Garmin beeped to tell me to walk, it surprised me, so I probably could have just run the whole thing. But after dropping out of IM, I resolved to go easy on myself for a few weeks, no pressure, so it was OK with me to be fairly relaxed about today's pace.
I am in awe of you ladies who are running in such hot temperatures. We are very lucky here in Oregon to not be suffering anywhere near the temps you are. In fact, its been unseasonably COLD all summer. I can count on two hands the number of days we've had over 80 and I don't think we've hit 90 at all. It was a very pleasant 58 degrees when I went out this morning, maybe low 60's when I finished.
Congratulations everyone on your great accomplishments! I just finished W4(of the C25K). I hope someday to be where some of you are in your accomplishments.
Stick with that program, and you WILL be! I used a very similar program to C25K when I started running again 4 years ago. The Week 1, Day 1 workout was run 0:30, walk 4:30, repeat 7 times. My hip flexors were sore before I even finished the 35 minutes! And more so the next day. But I stuck with it and 15 weeks later, ran a 10K in sub 11 minute miles, feeling pretty good. These programs really do work if you follow them. (As an added bonus, I lost quite a bit of weight while proceeding through the plan, by watching my intake as well as following the workout schedule.)Quote:
Originally Posted by surgtech1956
I also found that it's important to be kind to yourself and not let small setbacks derail your program. The program I was doing was designed to get one from couch to 10K in 13 weeks. Took ME 15 weeks. One week I was sick and didn't do all the workouts, so I repeated that week. Another week, I just didn't feel quite "ready" to move on to the next week (it felt like an intimidating jump), so I repeated a week there too. All of us are different, our bodies adapt in different ways at different speeds, etc. And that's A-OK. Give yourself permission to listen to your body and let it adapt to this awesome new thing you are doing!
4 years later, I still fall back on the run/walk strategy from time to time, and find it works really well for me. I used it extensively in January through March while re-habbing my IT band. And I started using it again this summer on my longer bike-run bricks. (I found I ran better after cycling if I worked in the walk breaks. )
Enjoy the journey!
Today's run was all of 1.25 miles. Even though it was only 6:30 am, and the coolest time of the day, my left calf cramped up on me. It was hot in the bedroom and I woke up sweaty-- maybe I sweated enough while sleeping to be dehydrated? The heat's supposed to break tonight, but I'm planning in drinking plenty of water before bed and first thing in the morning, to avoid a recurrence...
I'm *finally* cautiously allowed to run again. My PT gave me a different progression to follow (based on distance). I don't know if I can do it, though - it's really steep and fast (the first week is walk 1/4 mile, run 1/4 mile, repeat); then you double that after 2 workouts; then you go up to 1/2 mile each running after 2 workouts. I was starting with less running than that the last time I tried. I did run 1/4 mile on the TM without residual ankle pain (felt it a bit while running) - so yay! Felt good, other than feeling like I would pass out:cool::cool:
I have a sore calf muscle right now - pulled, I think (definitely not related to running). I'm waiting to do *anything* like running until it resolves - it's on the same leg as the bad ankle - no need to rush things.
Attention kat (and jess?) and others doing Pikes Peak Marathon!
Did you know that Kilian Jornet will be there doing the marathon, too? :D
He's doing a race here (Utah) this weekend and I was checking his schedule and saw the marathon on there.
OK, I realize that most of the world doesn't know who this guy is, but in my world he is a (really cute) superstar!
Track work today. 400's. Then agility and conditioning drills. Fun times.
I did not. I actually don't read much about the elite that do this. I already feel so overwhelmed at so under prepared I am. I still deal with feeling so un-runner-like or althetic with my short, chubby build!Quote:
Originally Posted by yellow
I WISH I had trails and hills to run. I just pound it out on the pavement. But I will check out this link.
Thanks!
K
Oh hello there...:DQuote:
Originally Posted by yellow
Uhhhh, yeah. :p :DQuote:
Originally Posted by jessmarimba
And I could be his mother.
Did 18 this morning, too fast. Went out with the woman who insists that I can keep up with her (I can't) and we kept a 9:30 pace despite me scolding her at every milepost. (My intended race pace for the marathon will be no faster than 9:45, so that was toooooo fast for a long run!). Kept that up until about 12 miles in - finally slowed to about a 10 minute mile.
Along the lines of the recent conversation here, this woman kept up a running commentary of "can" or "can't" for the guys who were running in the other direction with no shirts. I was cracking up, since she's my mom's age and I can't imagine my mom being bold enough to even acknowledge that they weren't wearing shirts.
Saturday was the fund-raising 5k that's known for buying out the trophy store. I wasn't sure about doing it this year, but the weather was fantastic so why not? 68F and the humidity had been knocked down by overnight thunderstorms. Nice. There was a decent crowd, including a high school CC team doing it as a training run. Also spotted Kevin Castille, our awesome world-class master's champion, but he wasn't racing, just doing a training run in the area.
The high school kids were kinda obnoxious at the start line, but they were mostly far ahead of me by the first turn. I did pass one of the girls on the steep downhill just before the end of the first mile (found out afterwards it was her first race after a recent broken rib, so she was taking it easy). Yet again, I was probably too conservative with my pace starting out: the first 2 miles were at 8:25 ish, then I picked it up and accelerated to the end, finishing in 25:45.
So I got one of the many trophies-- a gigantic one, for 2nd in my age group. Cool. And I'm going to work on going faster earlier in races; it's great to be able to go so fast at the end, but I know I can maintain a quicker pace throughout...
Holy cow, jess!!! Nice mountain run!!
Ran a little at 10,000 ft while in Leadville last week. It averaged at about 15 min/mi which is not fast, but considering I'm a flat-lander who runs at 1,000 ft- I'll take it. ;)
I have always wanted to do Pike's Peak ascent, but I don't know that I can ever really train for it at sea level like I would need to. The hike up Mt. Elbert nearly killed me, and that was a slow 40 min/mi pace. Maybe when I retire I can live at elevation for a month and prepare for Pike's Peak. Until then, this flatlander is never going to have mountain lungs!
I'm still plugging along here, I did W5D2 this morning. It was nice about 63 degrees. Just ordered some new running clothes - Sierra Tradinig Post has a sale(yes, another sale;)). So impressed by all you girls!!!
Ran 6.5 yesterday.
2 this morning.
Yay for running!
Finished my 5 day stretch (yes, I know most people work 5 days in a row, but as a NP my days/shifts are 10 hours). Did get up yesterday and run 4 miles with 8 X1 min "fartleks" or at least my version of "speed work". Spent the rest of the day with appts or meetings (yes, meeting at work on day off...that sucks!).
Had to get up before 5 to send honey off to airport so then I was planning on doing hill repeats....but I find my self sitting on the couch watching the Olympics. I just can't go run. I think it is because the rest of my day is ALSO full of appts or errands and I just want some down-time. I don't want to do ANYTHING this AM. (Sorry if I sound whiney!)
2 weeks out from the Peak. So I HAVE to spend time on treadmill and do incline work this afternoon/evening.
K
(Hope I did not offend anyone, I know many work longer than 8 hour days and/or more hours than I do. Just a 5 day stretch is LONG for me!)
Half marathon next weekend..Heading into it, i'm feeling confident about shaving the few minutes off the last one. I've been working on my running technique, food prep & focus....Weeeeeehar!
I'm also pondering making 10k events my pet one...i'd love to be able to shave a minute or so off in order to be 10th in my age group...Can I dooo it...keep watching.
50min for the last 10km event, next one in September..aim is 49min.
Starting W6D1 tomorrow. Saw my orthopedic surgeon(I had a bad ankle fracture - tri-meollar with dislocation 12/10) today, she is excited with my running - good news I don't have to see her again(except at work). :)
I want to run. I really do. I have zero motivation. Every day it's been over 110F for going on a week now (and it's even in the 90's at 5 am). Ugh... I need to find my mojo. FAST! Before I lose all my running fitness (and I even have a treadmill in my living room, but I'm STILL not motivated). :rolleyes:
I hear ya there. That's way too hot. Even here, the evenings are cooling off - but it's due to storms rolling in, so I'm dealing with more humidity than I'm used to.
Did about 5-6 on the trail Tuesday and a speed workout yesterday. Felt harder than normal - don't know how I'm going to do 26.2.
I can't wait until my feet look normal again, too (which will be awhile, judging by the purple under my nail polish).
Just under 12 today. Felt awful. Tendonitis is kicking in and I was tired. Besides wanting my non-monster feet back, I also can't wait to not have constant chub-rub rash. I have given up on finding shorts that neither rub nor ride up...can't wait to run in capris or tights again.
Sorry it was so hard out there today. :( Glad you did it, tho!Quote:
Originally Posted by jessmarimba
I have resorted to running with compression shorts under my running shorts now because of the major chub-rub of summer. I mean, I *could* lose 40 lbs and lose the problem creator, but that's just not going to happen. sigh...
Unless they're knee-length (too hot!) or have grippers on them, compression shorts ride up on me too. Running in the Brooks 2-in-1 shorts now (with compression short liner with grippers) and the fabric rubs (but otherwise - WOW are they awesome shorts). And I'm pretty sure even if I managed to lose weight, that spot is still going to be chunky :(Quote:
Originally Posted by Tri Girl
I don't understand the mechanics of it - if I run in tights, they slide down, because the stretchy fabric wants to slide to the skinnier part of my leg. Why do the legs on stretchy shorts ride UP to the fat part?
That's a good question! I don't know why that is... :confused:Quote:
Originally Posted by jessmarimba
I'm going to check out those Brooks 2-in-1 shorts. The compression shorts I wear under my running shorts are actually a pair of Sugoi tri shorts that I removed the chamois from- they are short enough to not be too long and hot, but long enough that my thighs don't argue and wrastle (and they have leg grippers- which I have to have, too). :)
Stupid thighs. I enjoyed one summer of chub-rub free running the year I starved myself to make my WW goal and be at my "ideal" weight. It didn't last long (obviously), and so I'm forever cursed with the battle of the dueling thighs. :rolleyes:
YIPPIPEEEEEE!!!!!! Today I jogged 20 minutes without stopping - finished W6D3 today. I've been wearing some compression shorts under my regular shorts. I did buy some Champion C9 2 in 1 shorts - I haven't worn them yet - they're a little shorter than I like.
Great job surgtech!!!! SO excited that you're ramping up without a hitch!!
I did 8 miles today. It wasn't pretty. Just hot and humid. And hot. With a little hot thrown in. Surprisingly it was cloudy for a bit of the run, but the heart rate just wouldn't cooperate, so I had to walk. A LOT. Averaged 15 min/miles. :eek:
I'm definitely not doing the 50K I had planned on next month. I've got a 24 hour race in late October, and a 48 hour race in mid-November, so I'm just going to run once or twice a week until it cools down and then ramp it up when evening lows start dropping below 75. :rolleyes: