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Laid off running after my slight oral surgery "re-do" for a few days. Went out for 5 miles today. We went from barely 50 degrees to the 80s (only in FL!). Warm air mass over the cool gulf has lead to LOTS of fog. Very foggy, thus humid and damp run this AM. Felt good anyways.
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Sounds delightful!!!!!Quote:
Originally Posted by katluvr
I did another 8 mile long run yesterday. Same basic weather conditions as last week (sunny and mid 40's) but it wasn't nearly as enjoyable of a run. Speed was OK, but I noticed a lot of little aches and pains. I guess that's what I get for blowing off a whole week of shorter training runs! (I had back issues). It was a good reminder how important ALL the runs on my training plan are...
Well, I've had a pretty cr*p week. Missed the numbers on two splits of my intervals on Wednesday, and accidentally went one mile short on my tempo run on Saturday. :mad: It's kind of just as well about the tempo run though, it was dangerously hot and humid again, I was pretty much okay as it was, but another mile might've put me in trouble. My head swimming from the heat was at least part of the reason I couldn't figure out how far I'd run.
I actually don't mind heat, but when it's two weeks of beautiful 50 degree weather and then one day of 80, you can't acclimate, and it's just dangerous. And Catrin, 80° in Florida is NOT the same as 80° in the Great Lakes region. I'd discovered that cycling even before I ramped up running. Once the humidity gets over 85%, then at this latitude the solar heating is really bad too, your body just can't cool itself. Trust me I do NOT wish for the weather you've been having ... but you don't really wish for this weather, either!
Today I did a slow 14 and it was hot and humid again. It's supposed to stay this way for a while, so hopefully I'll be able to get acclimated and stay on track a little bit better.
ETA - also, I came back from my run with the Pearl Izumi logo branded on my thigh, where the reflective ink had blocked the sun better than the fabric. Oh, MAAAAAAN! :eek: Luckily it's faded quite a bit, it was just mostly instant skin darkening ...
Yes, Oak, I don't want to complain about are warm weather but..... I truly did not like the cold temps, mostly it was the lack of sun! But this BIG and sudden shift aways gets me. I don't want 80s in Feb, some nice mild 70s for the high would be perfecto! Good job on your long run!
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I'm back! I ran this morning and it was 7 degrees. For some crazy reason I thought it was at least 25 and so I was way under dressed. I still managed 8 bitter miles. I looked like an Ice Queen by the time I got home. I was caked in snow and ice even though it wasn't even snowing out. Must have been my sweat turning to icicles. Still, it was great to be outside!
We did hill repeats did in a pyramid, starting at the short end to ease into it, and then a mile of striders. It felt really good to not just be out slogging along. Maybe this is what I needed to break the post flumonia running slump.
Where are you guys that it is 80 degrees? Not that I want to be there, that is WAY too hot for me, just curious.
Welcome back! That's a helluva "return"! :pQuote:
Originally Posted by limewave
We got in 45 mins on the rail trail tonight. Temps were in the upper 20's so it was not bad at all. Did a negative split on the way back. My hubs ran with me tonight which is unusual. It works out great for me because his slow pace is a tempo pace for me. Thanks honey!
Finally ran today! It was just 2 miles on the treadmill and the stitch was a sign that it had been a while. Gotta start somewhere. Then I hit the weights. Not a bad morning!
Now, if folks around here would just clear their sidewalks. It's warm enough to run outside many mornings but most of the sidewalks are treacherous. Might actually break down and run in the street...
Eight miles at race pace this morning ... plus warmup and drills ... sounded like three laps of a 5K course to me. It's raining, I don't have a traffic-free place to do a hard run of that distance, I wanted a change of scenery, and most of all I wanted the motivation of other runners for the last 5K when it would've gotten hard had I been alone.
I should've timed the start pretty well, but they were way late in starting, so I had a break of almost 9 minutes in the middle of my run. I don't know how much that scr*ws up the workout.
Small race, especially in this weather, so even being good and running it at marathon pace I won my AG. :cool: Maybe I'll be lucky and have so little competition next week, when I'm doing a half marathon as my tempo run. :p
Cooled down this morning from my anaerobic threshold workout by climbing onto this thing - the SpeedFIT Speedboard Pro. It is the first time I've tried it and is the first treadmill I've ever been on that I actually liked. I especially love that it is impossible for this non-motorized treadmill to ever out-pace me, and my coaches tell me it does allow for a much more natural movement than the traditional. If you want to go faster you go forward a bit, if you want to slow down then you go back a bit. They do have a "Lite" version, which I can't find a price for. This tells me that it is probably WAY too expensive for the likes of me. This is probably a good thing... Winter can't last forever...can it?
Oak, any win is a good win :)
I had a character-building run today. I ran on a snow covered dirt road, which had several inches of soft and unconsolidated new snow, and it was windy, with gusts probably around 20-25 mph, and it snowed pretty hard the whole time. It was a thirds progression run that was supposed to be 75 to 90 minutes and while I really needed the 90-minute mileage, I opted for 75 minutes. I felt great on last third (the fastest), which surprised me. It was definitely more of a thirds progression of effort rather than pace; the middle portion was the toughest surface-wise, and it slowed me down quite a bit. I survived and wasn't horribly cold when I finished. I love my Gore running wear jacket.
I am a bit short on mileage this week (one of my skate skis turned into a classic ski, which means that I didn't ski as far as my target for the week), so I might do a short run tomorrow. Or not. Depends on how much stuff is coming out of the sky.
Oak, it sounds good....and HARD in that weather! Yellow, that sounds really hard as well, but fun :) Hopefully it won't be too long before I can reasonably expect to get out and run for longer than 30-45 minutes. From where I am what both of you described just sounds awesome - you ladies are doing GREAT!
It was actually really nice weather for running ... PROVIDED you're dressed for running. The event was a "Run with the Ranger" to jointly benefit the National Park and the PTA. The ranger had to run it in her uniform, long chino pants and all, and did NOT look happy about it! :eek: At least they let her wear running shoes ...
We got in just under an hour yesterday. It was cold and snowy, but the snow was very soft and not yet trampled and slick. I am finally starting to get my snap back. It was nice to be out and not feel like I was dragging myself to get through it.
I've run 2 days in a row! 1.5 miles yesterday (doing strength training first was really dumb) and 3 miles today. It's a start. And the snow and ice ought to be melting over the next week, so I'll be back outside before long1
I'm starting to get my running legs back as well. Driving the kids home last night I kept day-dreaming about a nice "long run." That hasn't happened in a long time! I was supposed to run 6 this morning but it was so bitter, low single digits. I flipped my training runs, did 3 this morning and will do the 6 tomorrow. The kicker is that when I checked the weather this afternoon--it's supposed to be even colder tomorrow morning. Ugh.
Good job running in all that snow and cold temps! I had a good 7 mile run this AM. Weather was quite good for today. Cool but still shorts and short sleeve running temp, very foggy so no sun and a bit humid, but overall good for a run! I have a 15K next weekend...not prepared as usual!
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I've been blowing off my runs something awful. I finally re-did my training plan for the next half (in April) because I felt so far behind that there was no way I was going to get back on track. So the new plan starts with last night and I did an easy 2 miles on the treadmill as part of it.
Tonight will be a 5 mile tempo run but I'm going to have to do it on the treadmill again because I've been having some digestive issues and I don't want to be too far from a bathroom. It's a bummer too, because it's so much warmer here now and it's actually not raining at the moment... But I just don't want to take any chances. By the weekend, I should be back to my normal digestive-self and I'll be able to get back outside!
Back to the treadmill yet again. It was plenty warm (50F) and all the snow and ice has melted, but the wind's howling. It would have built character to run outside in that, but that's not on the training plan for this week! So I chugged away for 4 miles.
A question for y'all: is it ever OK to offer unsolicited advice to another runner? There was a woman a couple treadmills away who's form caught my eye. She started out hunched over and over-striding; she was working hard to keep up with a speed that was clearly too much for her and it kept getting worse. I didn't say anything, but I sure wanted to-- and I'd decided that if we were in the locker room at the same time, I might. Bet a more supportive bra and a slightly shorter stride would help her tremendously...
This is always a hard call to make Skhill. I've had to to bite my tongue when seeing how bad someone's form is. I rarely say anything, unless it is something so obvious that is going to lead to serious injury. Thankfully I've some friends among the fitness professionals at my gym and I've been known to occasionally draw their attention to someone like that. I rarely do it, and they know how best to approach someone. More rarely, like this morning, I will say something if I can present it in a positive way.
A shorter stride would certainly be kinder to her hamstrings, I've learned that painful price about over-striding.
Well, when I was an instructor I was very strict about giving feedback, but, I always asked.
My experience has been as a bike leader is that some people just get furious, even though it's part of the job, despite the fact that sometimes it is safety related. Others are eternally grateful, because you've usually made their life easier.
Quick 3 miles today. I was going to take it really easy, but felt good so pushed it a bit. I have a 15K race tomorrow followed by the 5K with friends (I'll walk or job slowly the second race). It's warm, sunny, a bit humid. It's been early spring here this week. I have enjoyed it!
Hope you had fun this morning kat!
skhill, I don't think I would unless it was someone I knew. I've been the recipient of unsolicited cycling form advice from riding buddies, and that was cool with me, but it would've been a little creepy coming from a complete stranger, I think. Next time bring your favorite running form book to the gym and wave it around. :p
I'm proud of myself today. Remember I said I suck at pacing? I must finally be getting my target race pace drilled into me, because my splits today were 8:44, 8:42, 8:41, 8:42, 8:45, 8:44, 8:38, 8:38, 8:39, 8:40. That, a warmup, some drills, some strides, and $5 will get me a cup of coffee at Starbucks... :cool:
Oakleaf - please forgive what is probably a silly question, but what distance are your splits? Is that a standard distance? It sounds like you did great!
Not a silly question at all! Those are mile splits and I probably should've said so. Goal pace is 8:35-8:46.
I had wondered if that were the case. I think that is a GREAT split! My idea of a great mile pace right now is <11 minutes :) ONE mile. That includes walking. I will be changing that, you and the other running TE women give me goals to reach for!Quote:
Originally Posted by OakLeaf
Late posting but I did my 15K yesterday. It was VERY humid (that is an understatement). it didn't rain but there was enough moisture in the air to be rain. It was in the low 70's but with that humidity it was a bit stifling. As I have said here many times I am slow. I felt good yesterday AM. I admit I started a bit too fast. I was in the back of a big pack and took me about 1 mile to catch the 11:30 minute mile pace group. But then I did start behind them and I like to start slow. I kept weaving and passing (tons of runners). About mile 3 I caught the 11 minute mile group...I clocked them, they were running about 10:30. I kept a good pace until I felt the fatigue at mile 5 or 6-ish. I knew my pace was a bit quick for 9.3 miles. It was mile 7 when I had to slow and started walk breaks at the water stops. But I had fun and managed an 11 minute mile pace overall...my goal was met. IF it was cooler I think I might of kept up my faster pace a bit longer. I rushed through the drink/medal area to catch up with my friends doing the 5K. I did a slow jog/walk 5K with my partner. I really wanted to walk the whole thing, but jogged along with her for the 5K. I was pretty done by the end of that all!
Feel fine today. Quads a bit tight, but ITB and my feet are fine today. Hope to be on the bike tomorrow!
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Great job, Oak!
I was supposed to run 8 yesterday but I did something really odd to my right foot on Friday. My arch was killing me and I can't figure out why. I've been trying to rest it and take it easy and it's been improving every day so I'm going to keep going with my plan. Yesterday I did a long haul on the elliptical and then swam for a half hour in place of my run. Boy, would I rather have been running!
Oddly enough, it feels better if I'm barefoot or in a pair of my casual, no support shoes. My mostly rubber waterproof dog-walking shoes hurt it quite a bit this morning. Maybe it's shoe-choice related? Very strange!
My next scheduled run is tomorrow, but I'll be taking the day off from work to hike with some friends, so I probably won't run anyway. Wednesday will be the next test. Fingers crossed that it's OK by then!
It's such a relief to be able to run outside! Don't miss the treadmill at all. Today was urban speed work-- sprinting to stoplights in the hope of hitting them while still green. And I also stopped by the track for some intervals, just 4 200yd, all between 40 and 45 secs. It's been a while since I visited the track, and a while since anyone cleared trash off of it. The inner lane is clear now at least...
My foot is still bothering me, but I tried running last night anyway and it appeared to work out OK. It was no more sore this morning that it was yesterday. I just did 2 easy miles on the treadmill. Tonight I'll go longer (maybe 4?) but I'm going to hold off on any speedwork for now. My hope is that I'm able to do my long run this weekend and get back on track overall.
I will say that my calves feel like rocks after my hike on Tuesday. Owie!
It was back to the treadmill this morning; I was running late so just went 5k. Ms Overstride was back this morning too. I took off my glasses so I couldn't see as well, but she'd be a good person to video if someone wanted to put together examples of what not to do on a treadmill. Might have to get friendly with a different treadmill, with a different line of sight...
Hoping the wind will be minimal in the morning, because I'd really like to end the month with an outside run. But at a predicted 10F, it'll have to be basically wind-free for me to go for it.
We got in 2 runs this week so far. Hill repeats on Tuesday and an hour long trail run yesterday. Both days were cold and blowy , but we got it done.
Wednesday I did 6 x mile at 5K pace (or close to it anyway). It was going WAY better than I thought it would until the very end of the last repeat when I got a monster cramp in the deep abdomen. Pretty sure it was the psoas, where I've been having some pretty intense bodywork done. Yikes. Just had to walk it off from there, SLOWLY. Still, the most mile repeats I've ever done before was four, at about 20 sec/mile slower. This is really the first time I've been convinced I'm getting stronger and faster on this plan ... up til now I've just been tired and sore. (Which I still am, but also gratified. :))
Tempo day tomorrow.
Youch, but glad to hear that you are feeling better and stronger :)
We did sprinting yesterday mixed with some work with sandbags, so I didn't do my prescribed running yesterday after group. I WAS going to run today but my legs, hips, and hammies are all talking to me a bit. Not bad, but since I've things planned for the next two days I should probably take a rest day today. What is this thing called....rest? My body DOES do better with it however so I suppose I will listen to it today. I am resistant to the idea as we are supposed to get ANOTHER winter storm this weekend with up to 10 inches of snow by Monday and dangerous driving conditions on Sunday. Very glad I've recently enhanced my "home gym" because I will be using it. I want to run though, and I can't do that at home.
Glad you are "listening." Although I had a work excuse not to ride on the trainer yesterday, I was extremely sore from the step/sculpt class I took. The bottoms of my feet hurt, too. I felt much better when I woke up this morning, and had a good spin class.
All this running talk is making me want to run. Maybe I shouldn't read this thread. I am trying to see how my back is, without going to PT every week, or every other wk. My body needs some shaking up, but I am trying to be smart here. It's too icy out, anyway.
Oak, it feels good to get to that place, huh? Summer before last I was doing a lot of track work and I remember the day I did 8 x 1 miles vividly. It was about 90 degrees and, thankfully, there was an outdoor shower where I could cool off in between, and I felt awesome when I finished. I was so surprised that I was able to do it, but then that's what training is all about! Glad the plan is working out for you.
I am still in building mode. I am not doing my usual March race this year; I need to take it really slowly (I will be at the finish line watching hubby come in, though). It's been a while since I've done such a long build. It's weird but I am optimistic it will enable me to stay healthier this season (well, assuming I don't fall, which was the beginning of the domino problem I have been dealing with). I have been doing balancing-focus yoga 3x a week, so I am hoping this will manifest itself in bionic lower legs (stable) and improved ability to avoid trail somersaults.
We had a week of April weather in February so hubs and I were able to get out on some dirt trails for a few runs. It was delightful. I think we're back to roads or snow-covered for a bit now, though. :(
Catrin, I have traded rest days more than once because of weather. You just need to make sure you actually take the rest day you told yourself you'd take in place of the one you are using as a workout day ;)
I hear you...and I know myself. If I run today, I will still do my Kettlebell group training tomorrow...and with the winter storm forecast on Sunday I won't be able to resist playing with my brand new kettlebell and Jungle Gym at home. That would be 4 days in a row of exercise, one moderate, 2 intense, and who knows how my Sunday workout will be. No....rest today. 4 days in a row is just too much for me and I would pay the price at my group training Tuesday morning.Quote:
Originally Posted by yellow
Yes, it can be frustrating having to "rest" so much - not that I actually rest THAT much. It does, however, appear to be keeping me from re-injuring myself and that is the entire point :) I am beginning to wonder, however, how long it will be before I can hit the trails. Winter storm after winter storm after...spring has to come sometime, yes? I suspect I will be on my bike again before the trails are in good enough condition to run. I know some don't mind running in mud, but that is destructive.