I'm not running today. But I'm dreading running tomorrow so I thought that was reason enough to start the thread.
Alright ladies, inspire me.
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I'm not running today. But I'm dreading running tomorrow so I thought that was reason enough to start the thread.
Alright ladies, inspire me.
I have to say the titles of each week's thread are entertaining. :p
+1 :D I'll report back this evening when I get back from the gym. Yes, just when I thought I'd get to run outside regularly, the weather turned back to muck ... the Midwest sucks sometimes. :)Quote:
Originally Posted by SadieKate
I've never posted on this thread before, so I hope a newbie is welcome.
I ran a 5k race yesterday -freezing cold, pretty windy, hilly course. What fun! I knew I was going slowly when the first runners passed me (out and back course) at the 1/2 mile mark!
I'm working on running in enough qualifying races for automatic entry into next year's NYC Marathon, 3 down, 6 to go.
I got out for a very short run (0.7 miles) on Saturday. You see, my 11 yo daughter has been running in gym class and has decided that she wants to run a race. So, we went running together on Saturday. Her gym running is a 1 mile cross country route where she ends up walking the uphill parts. Saturday she ran non-stop for the whole run. She was quite tired at the end but quite pleased with herself. We've identified a May 17 1k race she's now planning to do.
This morning I did 3.7 miles. My legs were still a bit tired from my 31 mile ride yesterday but I did pretty well until into the last mile. I'll be bumping up to 4 miles pretty soon.
All are welcome!!Quote:
Originally Posted by baskingshark
Got out today! I've been resting since Thursday as my shins were hurting (don't want to mess with them) though when I had my sports massage on Saturday morning it was really my calves that were tight and he loosened everything off painfully - the tibialis posterior (I think he said) twanged like a guitar string, guess who has been neglecting their stretching? :o Things were still a bit tender Sunday but today I decided to go out, I'm off work so had all day. I had to wait until three pm for the hail/snow showers to stop long enough but I headed out on an exploratory run to check out some new trails. It was sometimes very slow progress due to checking the map all the time and scoping out the condition of some tracks then heading back to the main path I was following. I loved it, nearly fell flat on my face several times due to my trail shoes clogging up with mud but it all added to the fun. I practically had the area to myself (it feels quite remote considering it is close to one of the heaviest populated areas in England) and there were fantastic views from the top of the hill I was aiming for, I so wished to take some pictures but unfortunately OH has the cameras but the light was fantastic and clear and the sun was shining.
It was absolutely baltic at the top of the hill with a strong biting wind so I changed into my jacket and turned to look the way I had just run up ready to head back and I could see the most ominous black clouds heading in from the Irish Sea. I headed of quickly to drop some height but then continued on off down a new trail then down into some woods where I slipped and slided my way on a myriad of tracks before finding the stream I was looking for and following it back to my car. As I drove away the skies blackened and the sleet started :D Even though it was only 6.5 miles it felt quite tough, when I mapped it there was over 1000ft of climb, which along with the very soft conditions explains a little though I was lacking in energy and hungry for the whole thing, however I was just glad to be up there today.
A productive run as I have now found some extra trails that I can add onto my regular long trail run to take the distance up over 13 miles and 2000ft :eek: in preparation for my big trail race in May. I'm off all week and the forecast is good for tomorrow so I'm going to head out on the MTB for a couple of hours then I'm off up to Scotland to visit my folks (taking my running kit with me to hopefully get out for a trundle).
Make all the plans to run today, getting your stuff together, etc., knowing that when the time comes you can always change your mind and stay in. Then put off thinking about it until it's time. When the alarm clock goes off, exercise your "integrity at the point of decision". Ask yourself what the consequences are for not going, and ask how you're going to feel afterwards.
You know, as soon as you start you'll feel better about it and will experience that sense of pride and accomplishment for making informed choices.
You inspire me. :)
Karen
I had another good run today. My calves felt good and I was able to do 3 minute run intervals the whole time. Did 4km in 30 min. Getting there. I get my eyes lasered tomorrow so not sure when I'll be able to run again, hopefully by the weekend...
My first run of 6 miles in... well about 3 years. Felt okay.. was on trail and the ground was soft, so my calves are singing tonight. But I feel quite a bit of accomplishment! Did 6.1 miles in 60 minutes. OK by me.. I know I'm a slug!
KELOWNA: Let us know how the laser surgery goes and what you think (separate thread probably). It is my GREAT DESIRE to do that! I'm having lots of trouble with my contacts and allergies, etc., and wonder if this would help, or hurt.
OK... Back to running!
Jes
Jes, you are NOT a slug! I'd be thrilled with that time! I'm currently averaging from 11:40 to 12:00 minute miles on our trails (kinda hilly) and around 10:30 minute miles on the treadmill.Quote:
Originally Posted by jesvetmed
Since I am a new (and slow) runner, I just read one of John "The Penguin" Bingham's books (The Courage to Start), and now I don't feel bad about my time at all. Sounds like the back of the packer's have a lot more fun and still get fit. I'm all about that! :D
There, do you feel FAST now?!?! :p :D ;)
Emily
Intervals today, 7 x 1 minute. My stupid HRM wasn't picking up again, but I feel like I'm really, finally feeling better this time. I think I'm ready to add another repeat or two next time, just didn't want to do it too soon. 3.7 miles.
Today's theme on the beach: crowded again, which I really wasn't expecting so early in the morning! Two hours past sunrise and high tide, every walkable surface was covered with footprints.
I did get a little bit of a chance to study my footprints in one section, and found that I'm striking towards the forefoot again - which explains why I was having more trouble with my Achilles this morning :rolleyes:
Tattie (and Yoda), what's a good stretch for the post. tib.? I have an awful time stretching any of my deep muscles. Do the usual calf stretches target it enough? (actually what I'm really having trouble with right now is the upper pecs)
Oakleaf, when you run on the beach are you barefoot? I'm looking forward to some beach running during the summer.
The plan for this week is to
1) Run an easy one today with my formerly injured running partner, with just a few strides;
2) Go to the track :eek: tomorrow or do some hard flat speedwork; then run with my residence's beginning runners' group in the evening; Perhaps skip the first workout, I'll see;
3) Do a hard tempo run;
4) Take it easy and do something fun on Friday;
5) Another group run followed by some more hard intervals (but not wiping myself out) on Saturday;
6) Taking photos of the UBC Triathlon on Sunday - no running.
Next week is taper week.
I am off to #1!!
I got 4 miles in yesterday with 5 sets of 2 minute intervals. Back to the gym again today since we have 8-10" of snow on the ground. :mad:
6 miles in 60 minutes is a slug?
Then what's 4.2 miles in 60 minutes? :) (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.
Tuesday workout: done.
With a conversation about the meaning of life on top of that. Some mornings are more productive than others!!
Now off to work.
I wish. I overpronate so badly I can't even walk around the house barefoot. My Chi Running goal is to wean myself off orthotics, but I'm nowhere near there yet. Maybe someday I can wean myself off shoes, but that's not even on the radar right now.Quote:
Originally Posted by MDHillSlug
Don't really know a good stretch for it (which will probably have something to do with mine being tight!) I only do some general calf stretches - and I have been neglecting even those. Which reminds me stretch time!Quote:
Originally Posted by OakLeaf
I am beginning today when I get home from work on the treadmill. I have never ran a day in my life. I figured I would post here so chances are I won't wimp out.
I got the book Emily mentioned. Needless to say I won't finish reading it before I get home. But I did read where the author began with 1/4 of a mile. So the plan is to run a bit and walk a bit. I usually walk at 3.8-4mph for 2-3 miles. I will try for 2 miles, but a slower pace because I already know I cannot run at 3.8mph at least to begin with.
I sure would be nice to enjoy this along with cycling.
~ JoAnn
I hope you have a good time running!Quote:
Originally Posted by Jo-n-NY
Last time I did this workout with a bunch of beginneers and it worked well:
3 min walk workout
1 min run / 1 min walk
2 min run / 1 min walk
3 min run / 1 min walk
4 min run / 1 min walk
The 4 min bit really tested the limits for some of them but they could do it.
Then we did a mix of 1min-30sec and 2 min - 1 min and stuff like that for the rest of the workout.
Don't by shy and plan your walking breaks. It's much nicer to walk when it's planned than to walk because you can't handle running anymore!!
Enjoy!!!
you know, as counterintuitive as it sounds, I don't think the treadmill is easier than running outside. I can hold a seven minute mile outside for many miles (and faster paces for a shorter time) but after 5 minutes at 7:30 on the treadmill I'm ready to slow down :30 -- 1:00/mile for a while. My treadmill runs are always, well, I don't know if they deserve to be called intervals, but I always have spurts of faster running followed by longer slow periods -- and the fast periods are considerably slower than my working-hard-but-not-horribly-uncomfortable pace outside. I just can't seem to hold a fast pace on the treadmill.Quote:
Originally Posted by Idealmuse
I also can't run for more than about 40 minutes on the treadmill without succombing to extreme boredom, even with an Ipod :eek:... Luckily my university gym has a small indoor track. When it's just too yucky to run outside, I alternate between the treadmill and the track -- 4 continuous miles on the treadmill, 4 hard mile intervals interspersed with walking on the track, etc.
I also find I'm more prone to niggling problems on the treadmill than outside (blisters, tight calves, etc).
I ran 5 miles again on the treadmill today. I cut nearly 2 minutes off my time from last week, and for the first time ever, my overall pace was < 10:30. It's so neat to see (and feel) progress. Makes the effort all worthwhile; it really does get easier, just like all the books say. :)
I sent a PM to Jo-n-NY; I think it's great that she's joining us! We beginners have a lot to learn from the more experienced runners here. You've all been very inspirational to me, and it's nice to feel a part of this little sub-group of TE, especially since I am not riding at them moment (soon, though!)
Emily
Another 5-something km with my beginners' group. I have a slight pain on the inside of my left leg that's annoying me, but I've just changed shoes so we'll see.
Beautiful evening... A bit chilly though, only about 4 C, but crisp and clear. Ah! Vancouver...
Got outside today and ran ... thank goodness the snow from yesterday melted FAST! I started the run intending to go 5 miles. I felt so good I ended up running 6.5! I couldn't believe how good I was feeling. Finally had to stop b/c the sun went down and the cold was really kicking in.
Great running day today :D
<----- Oh yeah, he's the best running partner. :)
Not picking on you jesvetmed but ya know, I think we should all just put a lid on this "I'm slow" and "I'm a slug" crap. Are you dead last? If you're not, then how do you think the people BEHIND you feel when you talk about how slow YOU are? And if you are dead last, so what? Somebody has to come in last - it's still a finish, and still an accomplishment. Why make it sound like a bad thing?Quote:
Originally Posted by jesvetmed
I've been running for six years now so I can't call myself a beginner, but I'll admit I have a lot to learn and resources are hard to come by. Our local running club's weekly "slow-paced, easy run - suited for beginners" - is 9 minutes per mile. That just kills me - no wonder so many people are hesitant to give running a try. I'd have to train quite a bit and I still couldn't keep up with that.
So I did 4 miles Sunday, have been doing some cross-training on the stairstepper and am planning on doing 3 miles of fartleks tomorrow (yes, the running "f" word). Keep up the good work everyone. You all rock - really!
Deb
The way I look at the slow/fast thing is this, the people running slower are suffering just as much as the people running faster to run the same distance.... but for a longer time. That makes them way tougher than the fasty shmasty people. :D:cool:
I haven't been posting here because I am officially sick of my high volume weeks and don't want to talk about it anymore. :o
First, Thank you Emily for your PM. You gave me a great guide to go by especially the speed that you began at. On my train ride home from work I read a lot of the book "The Courage to Start" which I purchased during my lunch hour. I think I am feeling the excitement of having something different to try.
Anyway, I went on the treadmill for 30min last night, run 2 minutes, walk for 2, however the speed of 3.0mph was very slow. I think I will speed it up. I honestly do not think I can run for 2 minutes at a faster speed, but like the books says I will do whatever I can and go from there.
Grog, I like that guide also and will try it on my next workout which will probably be Saturday. May I ask what speed your beginners began at?
Thank you all....it is always fun to look forward to another challenge.
~ JoAnn
I had a poor run this morning. I feel like yesterday's commute completely wiped me out, and I'm not sure why; two 44 minute rides 8 hours apart shouldn't have made me so tired. Last night I had no enthusiasm for deciding/planning what I'd do this morning. This morning I still felt unmotivated...and slow! Oy!
*Stretches out and rubs her belly*
This has been a recovery week for me. Sweet... sweet recovery week.
The last day I ran was 3-1-08... and that was for 88 minutes... or 7.25 miles (3 minute walk/2 minute run combo).
I get to run tonight, 3-6-08, for 40 minutes... treadmill run thanks to it being dark when I get off work AND crappy weather. Blah. The treadmill running has been wearing on me.
My next long run is for 3-9-08, 2 hours and 15 minutes. Will be around 11-12 miles for me.
Then for the rest of March... on Sunday I run 2:30, 2:40 and then 1:00. So a build for 3 weeks and then sweet... sweet recovery!
I know... that's not slug in my book! I keep around a 11:30 minute mile for my long runs (5 minute walk/2 minute run intervals)... and that's moving for me.Quote:
Originally Posted by Idealmuse
On Wednesdays, I usually run 3 or so miles and then take a spinning class. I only had time to run last night and managed to do 6 miles on the treadmill, which is about 1.5 miles longer than I've gone since I began running again in January. I ran most of it at about a 9 minute mile pace, which I'm pretty happy with. The only thing that's buggin' me right now is that I'm far less breathless running on a treadmill than I am running outside at what feels like the same pace. I don't know if it's the cold air or what, but I run much better inside than out. Grrrr!
Most people do. When you're running inside you don't have any other factors such as wind, hills, terrain, humidity, etc. I, however, am an exception (thank goodness). I run much better outside.Quote:
Originally Posted by indysteel
3 1/2 miles on the treadmill without any pain!! *happy dance* I still have my foot taped most of the time, but I think I've got the PF finally under control. My triathlon season may not be washed out!! Yay, Yay, yay!
Keep in mind that most of them are in their mid-20s to mid-30s and students who live on campus (they walk or cycle a lot, not quite sedentary).Quote:
Originally Posted by Jo-n-NY
The first run we took about 38 minutes for 5 km, so maybe 7m30s / km . (About 12 min/mile.) The second run they did slightly under 7m/km, or about 11m15s miles. This week was a bit faster still. I expect them to hit between 6m00 and 6m30s within the next month and then to plateau there as they increase distance, depending on whether they hurt themselves (I hope not) and how much they stick to their plan (2-3 times a week running).
Interesting tempo run on the beach this morning. Looked like a total geek, wearing my Timex Ironman lap watch AND my Polar heart rate monitor (which doesn't keep track of laps) but I wanted to be metrics-driven today. Warmed up as we were running down the 2 km hill and after that tried to keep my HR constant around 185 for 8 minutes, took a walk/jog break of 4 minutes then increased the HR again to to the upper 180s for 12 minutes. Jogged back home (uphill of course). It was pretty tough but I didn't feel like I was in the red, only in the "burnt orange" zone. :)
And I went with my sweet partner. It's nice to have a view on his nice... hmm, hamstrings when I am in pain from running.
JoAnn -- I don't have my book right here, but does Bingham really say to run at 3 mph? Are you sure that's not for the walking phase? (Or maybe I am misunderstanding you?) About the slowest I can run is 5.2 mph, and that is a slow jog. It's actually harder to run that slow than a bit faster, I think.Quote:
Originally Posted by Jo-n-NY
In any event, as you say, you can certainly speed it up! You don't have to go slower than what you're already going in order to follow his "plan". In other words, you don't have to start on 'week 1' if you're already beyond that in your abilities. Jump right ahead to 'week 4' if you're there (or wherever).
Deborajen -- thanks for your comment about slow/fast -- you're right that we need to stop apologizing for our paces, altho John "The Penguin" Bingham says he's slow, unapologetically; he celebrates his slowness! I like that. And I too have seen "beginner paced" club runs advertised at a 9:00 pace -- that kinda pisses me off, because for me, that would be a sprint! Not gonna happen! It's strange to me, because bike clubs have beginner paced rides at 10-12 mph; maybe the true slow runners don't join group runs, so there's just not the demand for a slower-paced running group. We're all out running by ourselves, I guess. I like running alone, but I expect time would pass a lot faster with a group, just like riding.
Emily
Hi Guys,
I did my 3rd run walk last night. 30 mins. No pain, so maybe I am rounding the corner.
Great news! I hope it continues.
I am also wondering how one could walk at 3 mph.
I use this pace converter: http://www.runningforfitness.org/calc/convert.php The "starting pace" for my beginner's group equals 5 mph, but that probably means running at about 6.5 mph and then walking for one minute at 4 mph here and there.
I suggest letting go of advice on speed and just doing what feels right. I wouldn't worry about running too fast!! Especially not if you're taking walking breaks.
Enjoy! And report!!