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I ran 5.5 K at near race pace*.
I passed several recreational joggers, very satisfying.
This is the first time in my "new life" - i.e. the last 3 yrs that I came back sweat rolling off my face.
*I go by breathing rythm. 7 (4 in 3 out or reverse) is longjog/base endurance pace.
6(3 in/ 3 out) is "feelgood" pace
5(2 in / 3 out or reverse) is race pace
4 is sprint. Yeah yeah I don't like to torture myself.
Thanks for starting the thread, AR. Sounds like you are bookin' it. Doesn't it feel good to have great days like that? :)
My running routine is still all wonky and I haven't been very successful at pulling it back together. My primary excuse is the heat (hottest July on record in SLC), but I think I may be trying to just do too many different things without any structure. I've chosen an event to train for and have a partner in crime that is wanting to train for it with me, so that's a good start. The event isn't until November. We start the "schedule" on August 13.
Last week was a total of about 33.5 miles. So far this week I have 9.5 miles. Rest tomorrow and then I'm going for a long run Saturday (measured by time, not distance). Thankfully it's cooled down a little with the arrival of the monsoon weather pattern (though now it's "humid" for SLC :rolleyes: ...a whopping 45-50%, big change from 8-15%).
Run on, ladies!
Well, for the month of July I racked up 75 miles of running! :eek: I was SHOCKED!
Last night I ran 10.50 miles of hills.
2h 17m
10.50 miles
13m 03s /mile
1st loop (2.1 miles): 24:30
2nd loop: 25:30
3rd loop: 25:30(ate 1 Accel Gel)
4rd loop: 25:00
5th loop: 30:00
After the 2nd loop, I needed a bio break and took a total of a 9 minute break.
Otherwise, my breaks were short, maybe 30 seconds to 2 minutes to refill my water bottle or what not.
The last loop, I started it feeling good, but I was also feeling some pain in my quads. Nothing serious, but they were screaming.
I knew that if I ran that loop, I WOULD PAY for it this weekend. The last time I ran my full 10 miles on these hills, I missed my long distance ride on the weekend.
I didn't want to pay for this run for days, so I walked the last loop.
Overall a good run.
You all are so inspirational!
I ran about 2.5 miles and it felt pretty good. I am breaking in new orthotics and wasn't supposed to run in them yet and when I did start (tomorrow), I was supposed to do more walking and less running.
To be honest, it felt GOOD. My feet didn't turn like how they did before. Everything felt so much better and I felt like I was being much more efficient. Of course now I'm a bit sore....I can tell I'm using my muscles differently.
I think I will go out for a bit longer tomorrow. The orthotics aren't finalized and she is still looking at my stride and how my feet go but I can tell such an improvement.
Wow, you ladies are doing fantastic. I've been working on form with a coach and trying to get rested up for IM. Next week is a "pull the curtains week" where I do 10% of my usual workouts and try to get an extra 15 to 20 hours of sleep over the week.
KSH - you have come soooooooooooo far. Well done.
Already taper time for the IM?! WOW! I can't believe it so close! Can't wait to see how it all turns out. :DQuote:
Originally Posted by Wahine
Yea, last year for the month of July I ran 5 miles... this year 75... I have come a long way baby!
You guys are so inspiring. I keep thinking I want to try a Tri, but I am just so afraid of starting even a walk/jog program until I lose some weight (knee).
But, I am going to cross train through the winter with swimming, weight training, and maybe walking, and I hope lose some weight. Part of me wants to do that and then give the bike everything I've got for next year...there are a couple of bike rides I would like to focus on, I think.
But, reading that book Marathoning for Mortals has re-piqued my interest...
Thanks for letting me listen in on your Tri discussions! Truly I am so impressed.
Starfish, I feel the same as you. My knees are pretty bad but I recently got orthotics and those are helping a lot. I run on the days I don't have much time because I can go out for 45 min to an hour and accomplish more than I could on the bike.Quote:
Originally Posted by Starfish
If you do it, start slowly :D
KSH, I can't believe the distances you are doing!! It is difficult for me to plan ahead sometimes and I just plug along and then forget to see there is progress. Going from five miles to seventy-five is incredible though!
10.5 miles is great! I don't know how you could do 5 loops, though. I would lose count. :o
For some reason, I've been into trail running rather than being on the road this month. I'm finished with my triathlon season, so I figure I'll just run for fun and do whatever I feel like. Today was an hour and ten minute run. (The extra 10 minutes was because I ended up on a new trail and was lost for a bit.)
Maybe if I can work up to 13 miles I'll try for that Half Iron next season.
I love getting lost a for a bit! :DQuote:
Originally Posted by roadie gal
Did my long run today, though it ended up being shorter than I wanted. I wanted to run for 3 hrs but the trail ended at 2 hrs 22 minutes. It was a great run, though (flowers blooming, hummingbirds humming, cool air) and I got a whole lot of elev gain. Topped out at about 9600'+ and saw (and patiently waited for the exit of) a cow moose and 2 calves right at the beginning. What a beautiful day.
Based on my performance today, though, I've finally decided that the 17 mile trail race next week is out. I need to work on the Achilles attachment to the calf a bit. I thought my calves were going to explode for the first hour (all uphill, of course). :mad: Plus 17 is a lot more than the 13 I did today.
Yellow - I'd have to say that you're making a good choice. Trail running is tough and it's a lot harder to add 4 miles on a trail than on a road. It's also harder on the achilles and you do not want a full blown achilles tendonitis.
Sorry you had to give up the race.:( :(
Hope you feel better soon.
Yeah, I'm pretty disappointed, but I also do not want to get injured. I think this whole long distance trail business is just going to take a lot longer to work up to than it ever took me to advance in road running. Plus I'm a little older now. I'll get there eventually, but yes, I'm pretty disappointed in myself at this moment (and disappointed that I feel disappointed for making a wise decision). Ugh.Quote:
Originally Posted by Wahine
I know how you feel Yellow, I had a trail race booked for the 1st of September, "only" 8.5 miles with about 1300ft of ascent/descent, pre-injury I could have got myself round but not at the minute or in the near future. I have put my sensible head on and decided to limit myself to 4 mile max trail runs for the next three of four weeks until I'm happy my left leg can take the descending. I'm also disappointed with making a sensible decision. Its an oversubscribed event so I e-mailed the organisers yesterday to offer my place to anyone who wants it. :(
Today I did 5.25 miles on the road, aiming for between 8.45 and 9mm pace, I managed to keep it to 8.45 average but I was reining myself in a lot and struggled to keep it constant, I varied from 8 mm to 9.10 mm. While I am pleased I can still run faster now is really not the time for it.
It is a LOT harder to make the wise decision NOT to do an event. This kind of disappointment is ROUGH. :(
You mentioned getting older...I know that there are a lot of quite wise, young women on TE...but I never would have been one of them.
When I was in my 20's, I ran and ran and ran through the pain until I did lasting damage to my knee...and it still bothers me to this day.
Now, in my 40's, I know I have to sometimes live to fight another day by stepping back. Doesn't make it any easier, though. So sorry for your disappointment!
Hi Guys,
Tattie and Yellow...I am sorry that you guys are nursing injuries, but you are both making the right decision to back off a bit. An ounce of prevention or something like that.
Hang in there....
Exactly. Stepping back and knowning when it's not OK to push through something is smart and wise.Quote:
Originally Posted by Starfish
Back in October 2005, I decided I would do a half mary to get over my mental block of running longer distances. So I set off to train. I got some weird injury... and I finally had to step by and realize that I couldn't do it.
It basically took me a year and hard work with a running coach to get over that injury.
Now, in August 2007... I'm basically doing half mary's (got a 12-miler scheduled this weekend) for training!
Always smart to not injure yourself!
Quote:
Originally Posted by KSH
You rock.
On a different thread, I did a little book report on a book called Marathoning for Mortals. (I'm thinking of starting a walk or walk/run program later in the winter as some cross training.) I am finding their approach to this whole idea of staying injury free, and discretion being the better part of valor, to be really helpful. I mean, it isn't anything I don't really already know (I mean the discretion part), but it sure does help to read it in print and get that positive affirmation.
I'm "slugging" on all my runs (MDHillSlug...get it? :rolleyes: )
I've been kinda down about my running. Back in June I was running in the low 9's per mile and had visions of getting under 9 consistently. Since I've gotten back from my ankle sprain I'm mostly running in the 10's and 11's. It's been weeks now and my ankle is no longer an issue but I just can't seem to get my run back!
Ran 3.4 miles today at a 9:59 pace; definitely my best run of late.