Running Week of 10/05-10/10

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10-06-2009, 05:56 AM
indigoiis

Running Week of 10/05-10/10

Howdy,
Yesterday was my day off.
Today I rode my half commute and will ride home, so probably won't run.
Then my plan is (2nd to last week on Hal's half newbie training sched...)
Wed: 5m
Thu: 3m
Fri: 5m

Saturday I will bike around 30. Sunday I plan my last long run before my last week. Probably will do 11 miles (I'll be on MV and I mapped a nice route.)

How is your week looking? Susan, are you also following Higdon's training schedule for your half on the same day?

I have to say, this morning, after not having been (much) on the bike since the century, I wanted to gooooo. I felt very strong. But as fate had it my commuting buddy has a sinus infection, so I had to sit and spin. We took our time going in. She's bussing home so I'll go for a fast ride home.
10-06-2009, 06:51 AM
katluvr

WOW! I am second to post!
I did a 5:30 AM run (in the dark again!). Only a 3 miler. But at least I got up and out there. Just trying to get in the habit of the daily AM run.
Let's see if I can get out there again in the AM!
10-06-2009, 03:04 PM
OakLeaf

Back at it, after the weekend's fitness convention.

I put some higher pads under my big toe joints and went out for 4.25 to try them out. Felt good - but I'll see how my calves/Achilles feel tomorrow morning. That was the issue last time.

With the pads in my walking-around shoes, the main difference I notice is balance. Wow.... I'm not tottering around with basically two points of support on my feet, I actually have two corners in front. That sure makes it easier to walk! :rolleyes:
10-06-2009, 06:12 PM
JH-NV

I jogged yesterday , 1 mile warm-up walk, 2 mile jog, 1 mile cool-down. This seemed to help my tired legs. Still, no lightning fast times...... "the race is not always to the swift, but to those who keep on running"
10-07-2009, 11:58 AM
Susan Otcenas

Quote:

Originally Posted by indigoiis

How is your week looking? Susan, are you also following Higdon's training schedule for your half on the same day?

No. I took a program off the Runner's World website, then modified it based on my tri training schedule. It's really hard to fit everything in! The RW training program had me running 4 days per week, but I can really only manage 3.

Starting November 1st, I'll be working with a coach to build my training plans month by month between now and next September. We'll just do one month at a time, and build as we go, with a couple very definite events as goals for the year.

Susan
10-07-2009, 12:54 PM
kacie tri-ing

Susan--you will love having a coach. Mine has told me to take it easy in this post race time, and I am ready to have a schedule again. It is really nice! What are you training for next september?
10-07-2009, 01:02 PM
Susan Otcenas

Quote:

Originally Posted by kacie tri-ing

Susan--you will love having a coach. Mine has told me to take it easy in this post race time, and I am ready to have a schedule again. It is really nice! What are you training for next september?

I have 2 BHAGs (Big Hairy Audacious Goals :D ) for 2010.

June 2010 - Pacific Crest Half Ironman
September 2010 - Ring of Fire 24hr time trial (250-275 goal)

This year I did the Olympic at Pac Crest and rode 16hrs (187 miles)in the 24hr race. I want to go "all in" for 2010!

I expect I'll also run the same half-marathon next October that I'm doing this year. Goal would be a time improvement - hopefullly sub-10min/mile.

I've spoken with my coach about the winter, and we're planning to dial back on the run distances especially. I want to work on speed over the winter, as well as core strength. My core is weak, and I think that holds me back in all three events. Plus, I'd love to have some killer abs. ;)
10-07-2009, 02:12 PM
indigoiis

I ran 5.2 tonight in the city... such a different kind of run. I ran fast (for me.) 50 minutes. In my old Avias because I forgot my shoes today. I definitely felt the difference from the cheap shoes. But I still felt good.

Yesterday I rode and I wanted to just take off and ride really fast, but was riding with friends and had to hold back. I think the running is making me a stronger cyclist! I have so much more energy on rides, now.
10-07-2009, 03:04 PM
Jolt

I decided to barefoot it today and did a half hour around the neighborhood and the park on the corner. It was a pretty good run although I found myself pushing off a little too hard on the rough pavement and getting a bit of the "hot foot" feeling. The VFFs are great but they do block out a certain amount of the feedback you get from completely bare feet. I also tripped at one point in the park due to catching my toe in my opposite pant leg--I made the mistake of wearing some flared pants to run in. Bad idea. Hopefully nobody saw that...:o
10-08-2009, 05:36 AM
indigoiis

Ran three in the pitch black this morning.
There's this runner guy, we call him Capt. Incredible because he is always dressed in red and black and runs like a superhero. Every time he passes my house (5:15 on the dot) each morning he makes a hacking noise. I am not sure why he does this by my house, but I think it is because we are the only house that comes up near the road, and the light from our porch probably reminds him to clear his throat. Maybe. It's very odd and overly routine. He is even more routine than my husband, who always wakes me at precisely 4:53 each morning before he leaves for work. It seems I am surrounded by natural alarm clocks. Of course, my purpose has now been to get up when my husband wakes me up and leave the house BEFORE Captain Incredible runs by our farm and makes his hacking noise.

I am sure then that the past few months I have freaked him out when, not regularly mind you (because I have to run different routes - I can't stand doing the same thing every day) I occasionally turn up out of the rural dark with my bouncing headlamp. He always shouts (much too loudly) "Morning!" and I always say, in my deepest, scariest freakiest voice, "Mohhrnin'!"

I'm evil.

Anyhow, I ran into him this morning and gave him a little spook, and he went his way, and I mine.

Tomorrow morning I will do 6, then ride Saturday, run long on Sunday before my mini-taper before the half.
10-08-2009, 06:19 AM
roadie gal

I ran yesterday for the first time since my race. My SO and I went to the paved trail along the river. I ran 6 miles in 53 minutes. That's the fastest I've ever done it.
10-08-2009, 07:26 AM
SJCzar

You certainly have an ambitious year planned Susan. I can definitely see why having a coach would be a great thing for you.

I have also used the Runner's World program for my half-marathon, and am now using it for my marathon plan. I didn't want to give up so much biking time so my plan only has 3 running days too. I have some health issues so that's already plenty of miles for my body anyhow.

I did a 6 mile run last night. It was the first time out after replacing my shoes. My feet were very happy to have good padding under them again. I won't let myself wait that long again. I love that I gotten to the point where a 6 mile run feels so easy now compared to how a 2 miler felt last year. I never, ever thought that I'd get to a point where I'd actually look forward to going out for a run. Running was always something that I had to make myself do before - there was never any joy in it like there is now. I don't even know when that feeling snuck up on me but I hope it's there to stay.
10-08-2009, 08:20 AM
skhill

Today was one of those days (thankfully rare) when the hardest part of my run was dragging myself out the door. I found myself sitting on the couch, shoes on, checking out the weather channel and hoping the rain in the area was headed my way... it wasn't...

So I headed out the door, and the first mile was icky. So was the second. But then, when I got to the first convenient bail out point, at about 2.5 miles, I was feeling better. So I kept on going. At 3 miles, I was feeling pretty good; at 4 I felt great. Ended up going 5.25 miles, at a 10 min/mile pace (waiting at stoplights included). I'm awfully glad I got out the door!
10-08-2009, 05:20 PM
Jolt

Ugh...not such a good run today. Driving to the trail, I had a lady with a major case of road rage behind me (for a mile or two I thought she was following me, but then she turned onto another road) and then it was just an off day running-wise. Part of the problem on today's run was probably the wicked adductor trigger point I have somehow managed to develop--time to dig in (ouch) and hope it doesn't take too long to get rid of it!
10-08-2009, 05:26 PM
kacie tri-ing

Susan! Sounds like a blast!!!! I understand, I already have my 2010 planned out too :p

First run back post race! My #1 goal for the last HIM was to be able to still run (well, do more than limp around injured) after the race! Three miles, nice and easy, with no hip pain! Yippie! Sounds like a fun winter of building my running back up so that I am strong enough to IM train in January! :D:D
10-09-2009, 06:06 AM
indigoiis

Jolt - ouch! I got that a lot last year. I got a stretch from the Chirunning book that has helped a lot. Stand and put your foot on a table a little lower than your hips, turn sideways to the table so that your foot is resting on its side, and then bend like you are trying to touch your toe that is on the floor. Repeat on the other side. It seems to help those abductors, especially when they hurt.

KC - yay! Three pain-free miles is great.

I ran six hilly ones today, in the dark so I couldn't see the hills. :D
10-09-2009, 07:52 AM
Urlea

I was hoping to have more to report this week, but between work & the 1/2 marathon taper I haven't gotten much running in.

Just a disappointing 4miler that I spent the better half walking because my tolerance for red meat isn't what it used to be. :o Thankfully that looks to be all it was, a lot of ppl with colds/flu here.

I'm still on the trail running high from last Saturday's 13 miler so I'm pretty excited to race tomorrow, although a little intimidated. I'm going to try to drop a chunk of time off of my previous 13.1 & I know it will be hard. The plan is for Maggie & I to use my Garmin to keep on track for the first 7mi. & then try to pick up the pace towards the end.

In celebration of this effort, to hide my tush in the running tights (chance of snow tomorrow) & to keep those around me humored I will be racing in a Bright Pink Tu-Tu !!! Yes, I will be sure to post pictures.

Best of luck to those racing tomorrow too!!
10-09-2009, 07:58 AM
Veronica

Why do you need to hide your tush? You've worked hard to get those glutes! :D

The tutu will be cute though.

Veronica
10-09-2009, 08:59 AM
Susan Otcenas

Kacie - So glad to hear you had pain-free miles!

I did 10 miles this morning, my last long-ish run before tha half marathon on the 18th. I'll taper off between now and then, using mylast few short runs to test a few pieces of gear/apparel I'm contemplating wearing for the event. I know which top I want to wear, but I haven't settled on bottoms yet. :o

We just received some very cool new race belts that should hold 6 energy gel packets (I don't need that many for the half, though) and I'll run with that for the next week to make sure it's comfortable on me.
10-09-2009, 09:19 AM
OakLeaf

Ugh. DH brought me another cold, second one this year. Why can't men be bothered to wash their freakin' hands when they're out in public? :mad: The cold isn't so bad, but if I run today I'll be risking a sinus infection. If I don't, is Sunday (1 week before the half) too late to run long?
10-09-2009, 11:56 AM
Urlea

Veronica- It's true I have worked hard for them. But there's always an adjustment period each winter for me until I get comfy w/ the idea of tights. The same goes for summer & shorts.

Oak- Depends on what your base is. I ran 13.5 last Saturday & I'm running a 1/2 tomorrow, but my body is more accustomed to long runs because of all the 26.2 & 50k training. That said, I'm not too sure what you would gain by pushing a long run this wknd. Most of the endurance you will need has already been built. It's better to be healthy w/o the cold then to get those few extra miles in. Sorry you are sick, hope you feel better!
10-09-2009, 12:08 PM
indigoiis

Quote:

Originally Posted by OakLeaf

Ugh. DH brought me another cold, second one this year. Why can't men be bothered to wash their freakin' hands when they're out in public? :mad: The cold isn't so bad, but if I run today I'll be risking a sinus infection. If I don't, is Sunday (1 week before the half) too late to run long?

Oak, I also have a half on the 18th and I am running my last long on Sunday.
10-09-2009, 12:13 PM
Urlea

Wow, a lot of TE'ers racing on the 18th! I'm excited to read the reports. :D
10-09-2009, 12:25 PM
Susan Otcenas

One more for a half on the 18th.

I ran my longest long last week (13 miles).
10 today.
After today, probably nothing over 5.

Unfortunately, I feel like I'm getting a cold too. Sore throat & a tickle in both my ears. :( I need to take it easy this week and get plenty of rest.
10-10-2009, 06:17 AM
OakLeaf

I wound up doing about 5 miles at 13.1 pace yesterday. I'm actually feeling better today, and I think I will try to run long and easy tomorrow.

Especially since I blew off the club ride again this morning - just too wet and cold and dark at quarter to 7 when I'd have had to start getting ready, even though I knew it's going to dry out as the day goes on. Roads still would've been wet at ride start. Yuck. High on the list of things that are better about running than cycling: no matter how bad the weather is, you don't get wet grit in your drivetrain, or in the nooks and crannies of spring-loaded parts. :p

My base... who the heck knows. :rolleyes: I've kind of trained half-@ssed all summer, which was my intention. Between travel, two colds, and putting running on the back burner in advance of the big cycling event two weeks ago, in all, I've only run >10 miles three times since the first of August, and the last time was seven weeks ago. I've only ever done 13 once, on the flat, back in the spring - never did make it to half-mary distance in the hills where I live, which is kind of okay since the race itself will be flat.

Bottom line is, I'm not worried about being able to finish, but I think I'm going to be slower than I'd like. Oh well.
10-10-2009, 06:31 PM
Urlea

Well I did it!! :D Dropped the chunk of time off of my previous half marathon. -15.02 min to be exact. It's crazy to think how much fitness/speed has improved my times this ssn. Such a change from last year.

I will post pictures/race report soon, just thought I'd let you ladies know how it went!
10-11-2009, 04:15 AM
Jolt

Forgot to post my run yesterday--45-minute trail run, wished it could have been longer but I had to get ready to go to work.
10-11-2009, 04:25 AM
OakLeaf

Wow Urlea, 15 minutes (>1 minute faster pace), that's incredible!!! Way to go! :D:D How do you feel?

I was just thinking yesterday that the bright side of my being undertrained for my first 13.1, is that whatever I do will be my PR, and the slower it is, the easier it will be to beat it next time. :p:rolleyes:

How you feeling Susan? This is probably coincidence, but I got some black elderberry extract, and literally after the second dose my cold started clearing up. Might be something to try.

Quote:

Originally Posted by Susan Otcenas

I know which top I want to wear, but I haven't settled on bottoms yet. :o

I have no idea what I'm going to wear, need to check the weather forecast later on in the week, but you reminded me of a woman I saw in the LRS a month ago trying to buy clothes for the same event and asking the people what the weather was going to be. Predict the weather in October in Ohio, five weeks out?! :p:D I had to turn around so she wouldn't see me laughing.
10-12-2009, 07:52 AM
Susan Otcenas

Quote:

Originally Posted by OakLeaf

How you feeling Susan? This is probably coincidence, but I got some black elderberry extract, and literally after the second dose my cold started clearing up. Might be something to try.

Oak - thanks for asking! I'm not 100%. Maybe 90? I did a 55 mile ride on Saturday. Was supposed to be 75, but there was no zip in my zoom, so I cut it short. Ran an hour this morning and took it easy. Fortunately, the itchy scratchy feeling in my throat has evaporated. I think now I just need to get enough sleep this week and I should be fine. I'm glad to hear that you're getting better as well!!
10-12-2009, 10:45 AM
OakLeaf

I did 10 easy yesterday, in my old orthotics. I think it's too soon to try a long run in the new insole configuration, unfortunately.

My pace for the 10 was just about exactly double the winning pace for the Chicago marathon. :rolleyes:
10-12-2009, 10:39 PM
colby

12 miles yesterday at about a 10 minute/mile pace. I don't know that I can hold it for all 26.2, but I'm trying to push myself a little more (within reason - I am wearing my HRM and keeping an eye on myself). Some miles were over, some were under, but it came out to about 12 miles in about 2 hours. Maybe a late winter/early spring goal can be that 2 hour half marathon... a girl can dream. Anyway, the last two miles were a bit of a slog, and the weather was a little chilly (it was maybe 40 degrees and sunny, but windy).

I was traveling last week, so I actually did one long run last Saturday, then took two days off in a row this week (Fri/Sat) to sleep/catch up/not get sick, then long run on Sunday. I don't really like Saturdays off, I think I'll add in a ride or swimming for most weeks (or long run Saturday/recovery ride Sunday).

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