Long and Less Long Runs: 4-16 to 4-22

I am not running today, but figured I would start the thread. Here is how my week is looking:

April 16 - 22
From my coach: Mike Plumb- www.trisports.org

MONDAY
Swim workout #1B

TUESDAY
4 mile easy run (No riding, raining today)

WEDNESDAY
6:00 AM Spin Class

THURSDAY
3 mile easy run - Will see how my legs are feeling.

FRIDAY
OFF

SATURDAY
Play Tri Sprint :D
500m swim, 10 mile bike, 5km run
My first tri of the season. It's a "C" race for me though. I'm just going to g out there and have fun.

SUNDAY
Volunteer at the Play Tri 1/2 IM from 6 AM to 10 AM.
20 - 25 mile easy ride

Alrighty, here's my schedule:

MONDAY
run: 3.5 mile hill repeats
bike: 13 miles towing dd in burley
strength: 30 minutes

TUESDAY
bike: 40 min intervals on trainer
run: 4 mile easy pace
strength: 30 minutes

WEDNESDAY
calisthenics: 45 min stretching and strength

THURSDAY
run: 45 minute speed work
bike: 35 miles hard group

FRIDAY
rest :) :) :)

SATURDAY
run: 8 or 10 miles
strength: 30 minutes

SUNDAY
bike: 13 mile mountain bike

So, I've been in PT for a back injury. I screwed it up back in december when I had a bad mntn bike crash. I can't bend forward for the life of me. My PT told me this morning that my body may just not be built for aggressive workouts and that I might have to ease up on my training :mad: I guess I'll have to see how this race season goes, but if my back doesn't get better, this might be my last year of racing :( And I was just really starting to get into it too :( I'm so disappointed :(

I don't have a lovely schedule like you ladies but I am trying to run 5km, 2X a week. (And ride 20-40 km 3 times a week or more.)

I ran 5km again today. 30:03 This time I did part of it up a small hill and thought it would slow me down but overall it didn't.

So that's 10 km for this week so far.

Monday: Consume as much fluid as possible in the form of a milkshake
Tuesday: Consume Ice cream- mint chip TYVM!
Wednesday: Eat that easter candy that you saved until after the race
Thursday: Raid the leftovers in your sons basket
Friday: Go to Cheesecake factory for that meal that you've been waiting for until after the race
Saturday; Go on a diet, because there is no way that you burned THAT many calories on Sunday!! :D

Running plan for the week...

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

Following a Hal Higdon plan this time... we'll see how it goes. :) It seems there are no hills in his plan, though, and I'm running a hilly 12k and a hilly-ish HM. Maybe I should substitute some of my interval days with hill days, or trade off? Tuesdays trade off between tempo runs and intervals, maybe I should run some hills in my tempo run or just substitute hills entirely for intervals or something. Hmm.... mix and match? :confused:

I'm jealous. I love mint chip!! ;)

OK, I subscribed to beginnertriathlete.com.

I waited for quite a while and didn't get a reply with my password so I must have given them the wrong email addy. Today I signed up again with a new name and it worked right away. I'm not sure if I'll like it more than coolrunning or not. We'll see.

I am Kelowngurl (with a "U") if anyone wants to add me as a friend. :o

There we go again.

I didn't stop running (threw in a 10K race last Sunday, along with 54000 other runners on the streets of Vancouver) but it was hell while I had to finish three major papers for today. Now that this is behind me, I just feel so relieved, even if my legs are still toast from Sunday I feel like running tomorrow morning will be a breeze.

So the running plan for the three more weeks before my half-marathon May 6th:

Run Tuesdays 40min, Fridays speedwork of some sort, and Sunday long runs but nothing longer than 15 km until race day. We know we can do it, now let's not get tired and keep those legs for CYCLING!!

Maybe I'll throw another one in, on my own, with my MP3 player. I like running to disco music instead of conversation about social theory.

There has to be a level at which you could train and still race. I do not know what you are training for specifically. You probably posted it, but I can hardly remember what I am training for!

Is there a way you could take a step back. Take it down a notch?


Ruth

Quote:

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Originally Posted by kelownagirl

OK, I subscribed to beginnertriathlete.com.

I waited for quite a while and didn't get a reply with my password so I must have given them the wrong email addy. Today I signed up again with a new name and it worked right away. I'm not sure if I'll like it more than coolrunning or not. We'll see.

I am Kelowngurl (with a "U") if anyone wants to add me as a friend. :o

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Awesome!

I'm KSH on BT!

Sports
Elliptical Training

Sport comments: Got on the elliptical for 32 minutes or rather... 3 miles.

It kind of hit me that doing the elliptical this week might not be the *best* idea. My body isn't use to it. I can see my thighs being sore from it.

My feet were completely numb by the end of it.

I then hopped on the treadmill for 1 mile of running



12m
1.00 miles
12m /mile


Got on the treadmill for a slow run. My legs hurt, but as always I pushed through it.

It's suffering I'm use to.



.

One hour. 6.84 miles with some good interval work. Now that I've done my taxes I suddenly feel sooooo light and fast.:)

Quote:

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Originally Posted by KSH

Awesome!

I'm KSH on BT!

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OK, I figured out how to get into my proper name kelownagirl account.

How do I add/view friends?

I appear not to have updated for a couple of days. Was still not feeling 100% yesterday and realised when getting ready that the battery in my footpod had died so I couldn't possibly go out and do a longish run and did 5 easy miles instead ;) . It was a little weird running without distance/pace data as I've got so used to it but did the 5 miles at 9mm pace keeping my HR down all the time. I was very hungry throughout the whole run so my calories are obviously still lacking.

Today I felt a bit better and with new battery in footpod (instant motivation, its amazing) set off to do some intervals, had a two mile warm up where I felt quite sluggish then 5 x 2mins with 2 min recoveries (was supposed to be six but I forgot, oops :o ) aiming for 7:30mm pace which I generally managed, then 2M to "cool down". The intervals really woke me up and I really enjoyed them, just a bit annoyed about missing the last one as I was convinced it was supposed to be 5. The cool down wasn't much as I was sheltered from the wind and was boiling in the sun and couldn't rein in my pace from the intervals - which is why I love them so much :D. 6.2 miles (10K) basically at 8:34 mm average.

My plan is to do 7 miles tomorrow easy, will no doubt feel hard as will be third day on the trot for running, then bike to work on Friday and Saturday off as at a family do.

Quote:

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Originally Posted by kelownagirl

OK, I figured out how to get into my proper name kelownagirl account.

How do I add/view friends?

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All right, once logged in:

Go to Control Panel (typically on the left-hand side of the screen on the home page)

Click Edit Your Training Settings.

On the right-hand side of the screen you will see where you can enter "Friend #1-#60.

Put in KSH.

Click Apply at the bottom of the screen.

Then, when you view your Training Log, look for a red number next to "Inspire Me". It will be to the far right of each day listed.

I've managed to fit in all my workouts on the schedule thus far. Although, I have a feeling that tomorrow I'll be skipping out on the run or shortening it to 30 minutes. The workouts are going great, I just need to work on the diet . . .

My back is doing alright. I still can't bend more than 12 or 15 degrees forward but the drugs are doing wonders for the pain.

By the way, these are the three big events I'm training for this year:
July XTerra Triathlon (.75 mi swim, 14 mi mntn bike, 7 mi run)
October Chicago Marathon
November Iceman Cometh Challenge (27 mi mntn bike)

I also have several smaller events: half marathons, mntn bike TT, 10ks, etc.

Tattie, you are fast!! I am so impressed with your pace! I have never been fast. I would be happy to maintain 9:30 pace for my half this weekend.

Ladies, call on the sunshine gods please. It is calling for spinkles on Saturday for my half marathon in Salt Lake City, which I can handle, but I really don't like constant rain.

I was able to run 10.5miles on Saturday, nothing Sunday, nothing Monday because of work. Ran 4 miles on the tread mill after work last night and 6 miles this morning. I have nothing left of me after my 12 hour shifts at work. Sometimes I wish I worked a normal 8 hour day.

I have been looking on the web for dualthlons. I think I would like the run, bike, run. Does anyone know of a web site specific for these?

Woooot, I think I am back to where I was in February. I am back from my first group run. This is a free-for all group with an announced speed of 10 kph.
I was a bit scared of this, and my upcoming training camp and my aim for the tri after I noticed that I just didn't cut it the last couple runs. Back in Feb I once ran 15 K in 90 minutes. I did not understand where this had gone, because I hadn't been able to do more than 7K in 50 minutes lately.

So today I am back to close on 10 K in 60 minutes and there were some right big hills in it too (let's say 2 small ones and a biggie). There were people with tri trophy shirts, a girl just back from her Marathon, and they all chatting about going on a half next weekend. :eek: but I held up. It wasn't talking speed for me but it was O.K even when they turned it up a notch towards the end. There was even a girl suffering more than I who appreciated when I stayed with her on the last hill.

Hi Ya Girls...

I did a hill workout today. 9 repeats on a big hill, moving up making them shorter and steeper as I went. Don't know the total distance, probably around 3.5.

Then I went out on my bike, felt pooped and came home after 30 mins. It is cold and really windy and I am beat today so...I am listening to my body for once.

Maybe I should start posting here again, whatcha think? ;) Anyways, I had a duathlon last weekend (am working on a RR for all of ya), and am possibly doing a tri this weekend, so I'm taking this week easy. I ran/walked 3mi yesterday with legs that were still pretty tired.

I'm am increasing my running volume to hopefully do a 10K on Memorial weekend and an Olympic tri in July. I've also decided to do a marathon one year from now, the OKC Memorial. Now I just have to keep myself running!!

I'll try to add some of you girls to my beginnertriathlete list, instead of just using it for logs only.

Quote:

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Originally Posted by btchance

Maybe I should start posting here again, whatcha think? ;) Anyways, I had a duathlon last weekend (am working on a RR for all of ya), and am possibly doing a tri this weekend, so I'm taking this week easy. I ran/walked 3mi yesterday with legs that were still pretty tired.

I'm am increasing my running volume to hopefully do a 10K on Memorial weekend and an Olympic tri in July. I've also decided to do a marathon one year from now, the OKC Memorial. Now I just have to keep myself running!!

I'll try to add some of you girls to my beginnertriathlete list, instead of just using it for logs only.

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Hey, thanks for posting again!

Can't wait to read the RR.

Good luck on training for the 10K and Olympic tri.

Did my 7 miler this evening. The first and last miles were at an easy pace (run/walk) and the other 5 were at a steady tempo. Then the dog wanted to go to the park - she did her "happy dance" followed by a sloppy kiss while I was trying to stretch and cool down - so I had to take her. That was another mile or so of walking, and it helped me cool down.

It was all good - nothing takes the edge off a long day at work like a good run. ;)

Deb

Quote:

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Originally Posted by Shiraz

Ladies, call on the sunshine gods please. It is calling for spinkles on Saturday for my half marathon in Salt Lake City, which I can handle, but I really don't like constant rain.

I was able to run 10.5miles on Saturday, nothing Sunday, nothing Monday because of work. Ran 4 miles on the tread mill after work last night and 6 miles this morning. I have nothing left of me after my 12 hour shifts at work. Sometimes I wish I worked a normal 8 hour day.

I have been looking on the web for dualthlons. I think I would like the run, bike, run. Does anyone know of a web site specific for these?

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Shiraz, I think you'll just have partly cloudy (which is what I guess I'll have too :p ). I have been such a slacker this week... super duper taper, I'm calling it!

You jut missed the Antelope Island Du here on, well, Antelope Island. I don't see any more listed on the Utah Calendar. Can't help you with Idaho.

I ran 2km with the kids in the Running Club at school today. I couldn't keep up with them . :rolleyes: :D :D

I did 3.64 miles today as a brick after a fairly stellar 25 mile hilly ride. My legs were shot coming off of the bike but I managed a sub 9 min pace and I got faster on the second half.


Recovery day tomorrow, long run on Sat and loooooooonnnnnng bike on Sunday.:D :D

Rest week next week.:D :D :D :D :D :D :D :D

I went for my long run this morning with the running club, I had dd in the jogger. I knew I was exhausted yesterday so I took it easy, although I did take dd for a bike ride around the neighborhood. I probably shouldn't even have done that. I got a good 10 hours of sleep last night and felt refreshed this morning, but it wasn't enough.

About four miles in I hit the wall. I had to walk/jog (mostly walk) on the way back. I maybe got in six miles of jogging but I was supposed to do 10 or 12. My legs are so tired I can hardly walk up and down the stairs. I had planned on doing a 13 mile mntn bike ride tomorrow--but my running club partners urged me to take the day off.

Rest day it is.

Quote:

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Originally Posted by limewave

I went for my long run this morning with the running club, I had dd in the jogger. I knew I was exhausted yesterday so I took it easy, although I did take dd for a bike ride around the neighborhood. I probably shouldn't even have done that. I got a good 10 hours of sleep last night and felt refreshed this morning, but it wasn't enough.

About four miles in I hit the wall. I had to walk/jog (mostly walk) on the way back. I maybe got in six miles of jogging but I was supposed to do 10 or 12. My legs are so tired I can hardly walk up and down the stairs. I had planned on doing a 13 mile mntn bike ride tomorrow--but my running club partners urged me to take the day off.

Rest day it is.

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The good thing is .... You figured it out quickly and you should be back up to snuff in a couple of days. You're first day back should be light and easy.

I just spoke with Shiraz, who is here in SLC for the Salt Lake City half marathon, got a PR today on her half. I'll let her fill you all in later!!!

HOORAY FOR SHIRAZ!

The weather was perfect for runnning here this morning, for both the street marathoners and those of us participating in the much-less-official Bonneville Shoreline Trail up-to-a-Marathon. :rolleyes: I had originally only planned to run the first loop, which was 11 miles, but met up with a great gal who planned on running the whole thing so I tagged along with her for another 5 miles...so I got in 16 miles (with a 2 mile walk home). I sure have a lot to learn about trail running long distances. I've been looking for a trail running mentor, and I think this gal I met today may be the one. She's done 100 mile runs and several other shorter distance ultras, but is very balanced about it all. We also happen to share other interests (most notably love for skate skiing and cycling).

Here's the pro from today. Total climbing was about 4900'. Yeah, we walked a lot but still ended up being the first women in to the halfway point, by a long ways. Maybe next year I'll be able to run the whole thing!

Shiraz and I and her friend are off to tour some bike shops and then plan to park it at the wine bar downtown. We deserve it!! :D

http://i24.photobucket.com/albums/c1...T_halfmary.jpg

Congrats Shiraz, can't wait for the report! :D

Good job, yellow. That looks like an interesting run. :)

Wow. Congratulations on a great run. That's fantastic!!

I had a good training run, average pace 10:30 is with walking breaks including my .5 mile walk to cool down. Total distance 14.5 ish miles. I think total elevation gain was a little over 2700 feet. And this is the flatist run from my front door.

If you want you can check out the details here:

http://trail.motionbased.com/trail/activity/2521697

Wahine, that looks like it was a good interval workout (long intervals)! I love Motionbased. Do you find that your stas in MB and the Garmin TC are different? Mine are occasionally, which seems odd. I wonder which one is mo' bettuh?

I have an old friend that lives in White Salmon. She was a PE teacher, I'm sure retired by now. It's probably been 15 years since I last saw her (when I lived in Portland). Hubby and I used to spend a lot of time at Carson Hot Springs, which I think is a little farther west along the river there. I remember they had great food!

~~~~~~~~

Shiraz and her friend and I had fun last night. It's so cool meeting up with other TE gals! We went to the bike shop, where we helped her friend spend some money :D , then we had beautiful coffee drinks, then a bottle of wine at my place, then a bottle of wine and some food at the wine bar, and then a bottle of wine and some more food at the Thai restaurant. I'm sure we ingested way more calories than we burned. Oh well!

(Shiraz's friend, Shiraz, and Yellow)

http://i24.photobucket.com/albums/c1...ds_4-07002.jpg

Did an easy 4mi run today concentrating on form. Wanted to do 5, but was getting tired after the race yesterday so cut it a bit short. Total for the week is 9miles.

Quote:

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Originally Posted by colby

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

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Did pretty good this week. Tuesday I shortened to 3 miles (0:26 with the dog!) and rode to/from work (12 miles), Wednesday I did my intervals long (0.5 mile instead of 400s) AND did crazy cardio kickboxing, Thursday I was sore and did yoga plus rode to/from work (12 miles), Saturday I did my 4 miles but didn't record the time. Have been working on upper body strength to build up my bum shoulder (some days the muscles hurt, but it's not the same pain as before... so I'm hoping it's the GOOD hurt), and core strength to improve everything (I can feel the muscles in there, hooray).

Today was my 9 mile run, and I brought the dog along for the whole thing. It's the longest she's ever ran, and she's super tired now. ;) After we had gone what was right about 9 miles, I drug her up another short hill just for good measure. Before we walked home, the watch said 1:30. I'm thinking about doing an out-and-back long run rather than loops, I felt like they were a little deceptive for marathon training (maybe because I know the area so well).

This is my longest run since my marathon - 4, almost 5 months ago. ;) I was amazed at how much it didn't really hurt at all, but I do have to work on getting back into the rhythm of eating and drinking right for longer running and recovery. I came home, stretched, and started cleaning the kitchen before I realized I needed to eat, then BOOM, I needed to eat instantly.

I did a 9-mile easy run today. It felt really good. It was really windy with gusts up to 40 mph so I ran in the park where there are lots of trees so it wasn't as bad. Tried Hammer Gel for the first time and I was really impressed. My energy stayed constant and I'm not as tired now as I usually am after a run.

Colby, that must have been fun taking the dog along on your run. :) My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

Deb

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

Thanks So Much For Your Support!! I Had A Great Run And Have A New Pr Of 2:04:47 For A Half Marathon . Several Years Ago I Ran 2:06 so This Was A Huge Surprise And I Am So Excited. The Weather Was Perfect And Even More I Had A Great Time With My Running Friend Susan (soon To Be A New Mew Member) And Meeting Yellow, Her Dh And A Friends Of Yellow's.

CONGRATULATIONS To Yellow For An Amazing Trail Run And For Being The First Female Into The Feed Station!! Yes !The First Female!!! :D :D :D

Like Yellow Said We, Shopped, Drank Red Wine, Ate, Drank Red Wine, Ate And Drank Red Wine While Feeling Pleased With Our Runs And Enjoyed Each others Company. Sunday We Meet Up With Yellow, Her Dh And Girlfriend And Managed To Get In A Rode Bike Before Heading Home.

Quote:

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Originally Posted by Deborajen

Colby, that must have been fun taking the dog along on your run. :) My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

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I was a little worried she couldn't make the distance, I usually don't take her past 6 miles (or about an hour if we're doing hills/sprints/intervals). She did great, although she enjoyed her walking breaks a lot more the farther we went. I let her off the leash a couple of times to "chase" some dogs (her on one side of the fence, them on the other :p). I think once it gets a little warmer, it'll be too warm to take her that far without stopping for water. Just need to invent doggie-Camelbaks. :D

Sometimes it's frustrating, with the stopping and peeing/sniffing, and picking up of the poop, not to mention investigating all those other dogs... but she comes home so happy. I'm a sucker. :)

Some good runs going on, well done to Shiraz for the PR. What is PR? Is it personal record ? In the UK we tend to refer to PB - personal best.

I was at the BFs gran's 90th do on Saturday and spent a little too much time in the sunny garden drinking beer :D and not enough water. Sunday was supposed to be a short MTB ride but weather was rubbish and I was feeling a bit below par :o . I don't normally run at weekends but inspired by the London Marathon coverage in the morning I got myself out about 5pm for a run, it was quite warm but the drizzle kept me cool. I ended up doing 6 miles and really enjoyed it but annoyingly have a bit of a niggle in my left glute. I'm due to be running at lunchtime today, not sure what I'm going to do, 7 miles possibly or shorter if my bum hurts!

Set off for lunchtime run worried about my left glute, decided to aim for 4 miles so didn't bother taking any water. Once I started running everything felt fine and it was lightly raining but mild (perfect running conditions) so I decided just to head off where I felt like it. Ended up doing 8.35 miles in total, had to try to move it a bit on the last two miles as I realised time was getting on a bit and I should get back to work. Average pace was 8.25 mm and I felt really comfortable for all of it :D . However, please bear in mind it is pan flat here, no big hills like a lot you ladies have to contend with (until I manage to get some trail running in).

Quote:

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Originally Posted by kelownagirl

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

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The more bricks you do... the better the jello legs get. After 3-4 months of doing an average of one brick a week, my legs are fine going bike to run.

You have 3 weeks to prepare for your DU... you will be fine! Get some more bricks in.