Hey ladies,
I didn't run all last week... "recovery" or just laziness... but it worked out well and I didn't lose anything. This week I am back. Ran 3 at lunch today. Pilates tonight.
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Hey ladies,
I didn't run all last week... "recovery" or just laziness... but it worked out well and I didn't lose anything. This week I am back. Ran 3 at lunch today. Pilates tonight.
About a 45-minute trail run today. It was sunny and 60 degrees--very nice!
Did a 4.5mi recovery run in the VFFs today (Mizunos are still soggy). My feet have been kind of sore/bloaty since the long trail run Saturday, but the run seems to have helped that a little bit. All things considered no real complaints considering the mileage I covered. A recovery run this soon was good. :)
Started my couch to 5k program today and only made it about halfway through :(. I got such severe blisters on the back of my heels that it forced me to stop. Apparently I need new shoes... So off to the running store tomorrow, so I can keep on track.
Any advice on shoes? I have a normal arch but tend to roll outward (supination?)
Get shoes that fit - everyone's feet are different.
But try wool socks and a lube like Body Glide or Blister Block. I used to get awful blisters on my arches if I ran more than two miles. I resisted lubing my feet for years, I just had this idea in my head that it wouldn't work. It works.
Taught aerobics today (my boss laughed at me working on choreography out in the parking lot before class, it was way too nice to be inside). I don't know whether to run or ride tomorrow. Probably ought to run - but it's supposed to be beautiful, and not too many nice riding days left this fall.
Well, you asked, so here goes...;)Quote:
Originally Posted by ASammy1
Depending on your running store there may not be anything there that I would recommend (unless they stock Vibram Five Fingers)! If you're just starting out and ramping up slowly, this would be the ideal time to start barefoot or (since that isn't always practical, even though it does give you the best feel for what you're doing) in very thin, flat (running shoes have an elevated heel), flexible shoes that give your toes room to move. VFFs fit that bill very well but don't fit everyone's feet, and are cold in the winter. My winter solution is going to be Teva Proton water shoes sized a little big, with heavy wool socks; a shoe like that is a good minimal option. When you run without the padding and elevated heel in conventional running shoes, you feel the impact of your foot contacting the ground and will tend to modify your form to minimize it; this will help you avoid bad form habits that can lead to injuries.
ETA: The conventional advice for someone who underpronates/supinates is to go for a very cushioned shoe to compensate for the lack of shock absorption in your stride. However, the form one uses when running properly without that cushioning incorporates all the shock absorption needed (ball of foot touches down first, knees are bent).
Anyone doing Halloween races or costumes? I am doing the "Oakland Cemetery Run Like Hell 5K," and yes, it goes all throughout the largest cemetary in Atlanta. I think it will be great! Some of my friends might dress up, but I think I would really like to run it hard, and it is tough to do if you are a pumpkin!
Any other fun races/costumes this weekend?
Jolt- Are you aware the Vibram has an insulated VFF for cold weather?
http://vibramfivefingers.com/product...cts_Flow_f.cfm
Yes, and I actually have a pair of the now-discontinued Surge which is made of the same material and comes up higher. These are definitely warmer than the regular ones but there still comes a point where it's just too cold to comfortably have your toes separated, just like below a certain temperature your hands will be freezing cold in gloves but OK in mittens. Especially if you're like me and tend to have a little too much vasoconstriction in the finger and toes when it's cold.Quote:
Originally Posted by Urlea
I ran about 2.4 miles this morning at 5:15. It was 36 degrees out and it felt great. Hip was hurting before, but it's good now.
I'm glad I went, even though I wanted to ride.
I love my new shoes.
Week #2 of "sticking w/ my plan".
Alarm went off at 5.
I was out for 4 miles at 5:30.
Humid (VERY) and warm (mid-70's)--I was soaked when I returned.
Pace remains very slow...but it is still very warm.
I ran a different route (neighborhood). More runners, but still some very dark patches. No one had a head lamp on. Most didn't have any flashing light at all (I do wear that). I may be the only running nerd in teh neighborhood with a head lamp but I think I would feel better. I am not really a person that get's scared or nervous...but it is very dark and I just would perfer to see into the shadows.
As for shoes, need new ones. Last time they put me in some with more of built up heel. Never loved them and now with what I have read here and other places I will go back to my minimalist shoe.
K
Thanks for the tips everyone! I'm gonna try barefoot on my TM. I will let you know how it goes :rolleyes:
Thanks to those of you who recommended that I check out ChiRunning. I was able to find a cheap copy of the book locally, and I've been trying to implement these techniques as part of my re-introduction to running.
I did 2.5 miles on the treadmill today, and 0.25 miles of that was barefoot! I can really feel the difference in technique when I'm barefoot, and I can feel how weak the muscles in my feet are. I'm still not certain that I'm rotating my pelvis correctly, but I think I'm getting the hang of leaning and midfoot striking.
It's gonna be a while before I'm doing long distances, but I've got all winter to figure out what I'm supposed to be doing. All in good time, right? ;)
4 dark cold and rainy miles :D
Katluvr, I wear a headlamp, a blinkie, and a reflective vest. Yea, I may be a running nerd, but I want to be seen. Today I just stayed in my neighborhood and I actually saw another person. But his headlamp was so dim and his bright orange vest was not even visible from afar.
My headlamp is not that great, but neither is my night vision. But, it will do. I don't usually see anyone else out at 5-5:30 AM, unlike in my old neighborhood, where a whole group of women ran every morning, snow, rain, or freezing temperatures.
Icky run in the neighborhood today, not even half an hour. I just wasn't feeling motivated--maybe it was the weather! I'm starting to think it was a mistake to sign up for a race this weekend--can I even do three miles right now without stopping to walk?
Jolt, you should do fine in your race. The "race adrenaline" will kick and and help get your through. And SO WHAT if you walk, lots of folks do. Just take it easy and have fun. But I know what you were feeling last night...so hard to run when the body, mind and spirit are not willing!
Crankin, I ordered my head lamp...should be here next Weds. Then I can be the brightess running nerd in my neighborhood.
Run report later...scheduled to run 5 miles this evening after work. BTW we are stille experiencing records highs..upper 80's today AND humid as can be. I suspect it will be a very slow and sticky-icky run.
K
I didn't run today because I feel a little tiny cold or something edging its way in to my system. But I walked 3 miles. Yesterday I rode 18. Tomorrow if I feel better I will run 4 or 5.
I try to look at my shadow, my reflection on the sides of parked vans - whatever I can get - to check my Chi running form when I'm running by myself. Getting the right form on a treadmill is hard for me - I'm too worried about tripping on the moving surface.-- I've been trying to focus on the belly breathing - never felt like I've had the lungs to be a good runner. It feels backwards (pulling the tummy in when exhaling, out when inhaling) but it makes sense so maybe once I get the hang of it I'll see some results.Quote:
Originally Posted by Becky
Keep at it! :)
Pilates really focuses on this type of breathing so maybe a class or two would help?Quote:
Originally Posted by Deborajen
That's a really good idea! I'll give that a try next time I run outside. I've also thought about setting up DH's video camera...if I can figure out how to use it!Quote:
Originally Posted by Deborajen
For the treadmill, put it on a bit of an incline, which will make you lean a little forward. Just remember your c shape and keep the back nice and straight, shoulders dropped, needle in cotton.
It works!
Actually Chi Running breathing is more like yoga breathing, which for most styles of yoga is the opposite of Pilates. Breathing is what I find hardest about going from Pilates to yoga and back again!Quote:
Originally Posted by ASammy1
The best-laid plans of woman were foiled by mice today. I was getting ready to go for a hilly 8-miler from home at a very easy pace, went downstairs to get my running togs and found a mouse in the trap. Since I had to drive at least a mile and a half to let it go (research says it has to be that far or it'll come back), I might as well drive somewhere to run - there wasn't anything else I wanted to do in the car. Too wet for a trail run, so I drove into town and did an out-and-back 5 miles on the MUP at a slightly more spirited pace. My legs are coming back. :)
Oak, you bleeding heart. Where I live, the cats dispatch the mice and I get to run! LOL. :D
I did 6.2 this morning, dark the whole way, with my headlamp. It ended up being part trail run as I had to divert my course around a flooded road. That was interesting.
Anyhow, I'm pleased with the distance I can do without blinking - when only last Spring it killed me to run three. Yay!!
So yesterday my last meeting of the day ended surprisingly early. So I left work early. Knowing I had a run to do. However it is in the upper 80's, humid and sunny with NO real breeze. So I get home, put on running clothes and sat there wondering what to do. I worried if I waited til "dusk" for cooler I would not run. Kept thinking where I should run, where might a breeze or shade be. I just got in a funk.
Ending up my partner came home, we loaded her bike and off we went to the road with a bridge (that is the Florida equivelent of a "hill). We know of some runners to hill repeats out here on this bridge. (My marathon TP calls for a "hilly course" run on Weds.). So it was still HOT and HUMID, but I did it. I ran back and forth so that I went UP 4 times for almost 5 miles. Man it was tough. I as soaked. I was slow (duh!)--and did walk on teh 3rd time up. But I felt "tough" and I DID IT.
So it is a date--every Weds I am off to the "hill".
K
5 mile tempo run last night on the multi-use trail.
I brought out my new headlamp and then went and forgot it on the kitchen table. I could have really used it because it got quite dark out there. I also wanted to get to try it out before Sunday's marathon. We'll be running twice through a 3/4 mile non-lighted railroad tunnel.
That's awesome and kind of scary! There's a tunnel on the Cliff Walk in Newport that you cannot see the end of because there is a turn. Anyhow it always freaked me out as a kid - I can't imagine running through one!
Good luck on your marathon and don't forget to post a race report! Yay!
What a perfect fall morning for a run... It was 50 F when I headed out this morning, with the stars shining. The sun rose while I was out on the road, and it was beautiful; wild birds were chirping and the chickens were waking up and the smell of fall leaves was in the air. I run through some really truly poor areas, and that neighborhood was gloriously beautiful in the early dawn light; the old black cemetary from the segregated days was just glowing from the dew on the grass....
Anyway, I did about 6.25 miles and felt great. And then I walked into my house to find my dog and 3 cats all curled up together on the couch...
skhill,
That sounds wonderful! Glad you had such a great run!
(I admit I am jealous!)
The car has been in the shop all week, we are a one car household in the winter. One car + motorcycle in the summer. So instead of catching a ride to the repair shop to pick up the car today, I ran the 2.5 there! :D
Yesterday after brazilian jiu-jitsu, we finished by doing tabattas for crossfit class. Let me just say that body rows, sit ups, push ups, wall ball & squats had my body less than enthusiastic about running today. It wasn't a bad run, but my upper body was fatigued and I had a slight case of lead-legs.
Jolt- what you said about the toes/mittens makes sense. I was curious about that. I still want to try the flows, but I'm guessing I will be stuck in Mizunos for most of the winter.
SJCzar, good luck!
Twice... does that mean that there'll be two-way traffic through the tunnel?? Yikes. :eek:
The heavens hath shined upon me today and awarded us with a fresh dusting of wet sloppy snow (which melted by 11, but it was still spitting snow all morning).
Anyway, it was about 36F when I went out for my run. My marathon plan called for 5k at 5% at marathon pace, but I don't have a 5k long hill and I refused to go run on the treadmill. Last week I did hill repeats instead of their flat repeats because I felt it was time for hill repeats. The plan is basically Sunday long-freaking-run (built from 8 up), Monday off (yoga), Tuesday 8 miles (built from 5 to 8), Wednesday 45-60 easy minutes, Thursday intervals for about 30-40 minutes including wu/cd, Friday 30-45 easy minutes, Saturday off (cycling, yoga, walking, hiking, whatever I feel like).
So, today I decided to do 5k at hard effort and then jog/run/walk/whatever to be out for at least 30 minutes. And.... drumroll please... I finished my 5k in 23:54. Yes folks. That's a 7:42 minute mile :o. Heart rate looked right for a 5k effort - the level of effort I always refused before because I thought it felt hard (imagine whining voice here). Yeah, it's hard. I guess you get used to it and that's the point. Earlier in the week I did 8 miles in 1:06... 8:15 miles (around the same effort of a 10k with two extra miles at the end).
I need to do some work on my glutes to keep my right hip in check, I feel it nagging at me but in a different way than before. My glutes feel like they are missing some of the definition... hard to describe. They are firing like a blob rather than two muscles. Experienced this in PT, and it was a matter of continuing with the regime. Time to dig up those PT exercises and the glute exercises I did during IM training.
Whoa Colby, way to go! Maybe someday I'll be able to race 5K that fast.
Post a link to your glute exercises if you would? I'm looking for some new ones myself.
At least I'll be in a new age group for my next race. What is it with 45-49 y/o women, anyway? :confused::D
40-minute trail run today on the easy trails near my friend's house. It was a good run, much better than Tuesday's, and I'm glad because that was the last run before Saturday's race (I may swim tomorrow, or just decide to be a bum) and it's good to end on a high note. On the race entry form we had to give a predicted time...I wrote in 30 minutes for the 3-mile race. Hopefully I can beat that.
Jolt, I think with all the trail running you've been doing, you'll beat that time easy. We'll be rooting for you!
Colby, wow, that 5k time was amazing. And for a training run! I bet that felt good!
You guys are inspiring!
Since I don't usually race 5ks by themselves, only in triathlons, I am hoping I can race that fast, too!!! ;)Quote:
Originally Posted by OakLeaf
Here's the link my IM training plan used:
http://www.bodyresults.com/e2gluteusmedius.asp
Good luck!! We'll be thinking of you.Quote:
Originally Posted by Jolt
Amen to that!Quote:
Originally Posted by indigoiis
I've decided to let the blisters heal and then re-start my program next week...
So, for kicks, I looked up Runner's World's Training Calculator and dropped in my 24 minute 5k time. The calculator uses a formula to predict race times and training paces (http://www.runnersworld.com/cda/trainingcalculator/).Quote:
Originally Posted by colby
Based on a 5 kilometers race at 00:24:00, your projected finish times for the following distances should be:
1500m 6:41
the mile 7:13
3000m(3k) 13:57
3200m(about 2 miles) 14:56
5000m(5k) 23:59
8000m(8k) 39:27
5 miles 39:42
10,000m(10k) 49:59
ten miles 1:22:46
a half marathon 1:50:12
a marathon 3:49:46
A sub-4 hour marathon! :eek:
However, based on this guide:
Based on your 5 kilometers race time of 00:24:00, the paces of your different training runs should be:
9:47 min/mile Easy run training pace
8:09 min/mile Tempo run training pace
7:21 min/mile Maxmum oxygen training pace
6:48 min/mile Speed form training pace
9:47 - 11:01 min/mile Long run training pace
I am actually doing my long runs at exactly that pace. I just thought it was my marathon pace... ;)
Food for thought. I'm not sure what to do with it. I hate to get my hopes up. You know, though... maybe I just need to see it? Maybe I need to tell myself that it IS possible.
OR, like my DH likes to say to me, you just accept that it is.
You just happen to be fast.
We girls often grossly underestimate ourselves.
You've been training hard. You're fast. You like doing this. So enjoy it!