Running - Week of Sept. 3-9

[kelownagirl]

What, no post this week?

Well I finally got out for a run today after a 2 month hiatus so I HAVE to post it. It was hard. I did a ton 'o biking last month and my legs are tight and sore. I took 2 days off and then went for a walk/run today to see how it felt. Walked for 1/2 k, ran for 1 k over a 5k distance. Got in 2.5 of running over all. I can't believe how hard it was to get moving again - it seemed like everything hurt! The good news is - I know I can do it and that if I take it easy for a week or so, I should be able to get back into it again.

So how's everyone else doing?

[Wahine]

I ran 2.25 miles today as part of our Tri club mini tri. It felt like shyte. Hmmmm. Still recovering I guess.

Good job getting back out there KG!!

[rocknrollgirl]

4 miles Monday during an experiment with the Galloway run/walk technique
Brick last night after my ride


New shoes came in the mail yesterday....just in time....

[KSH]

kelownagirl, great job on getting out there and running! It is very hard to get back into running after being out of it for awhile. It's amazing how quickly you lose your running fitness.

Wahine... REST! Gosh lady. You deserve it.

RnRgirl... I hear ya on the Galloway method.

Now, you have been able to run 4 miles before though... right? I was just reading the website yesterday and it said that for "shorter" runs it's OK to just run if you can already run that distance. I know for me I'm only going to work the method on run sessions over 8 miles.

But I did learn last week that if I run an entire 12 miles, I add about 6 minutes to my overall time, versus running/walking.

As for me...

Tuesday- 4 miles on the treadmill. Had to run at lunch because I was swimming at night. Too hot to run at Noon outside. Can't wait till it cools off and I can run the neighborhoods at lunch again.

Wednesday- (Raining) 1 hour spin class and then 2 miles on the treadmill. It was a quick 2 miles at 10:20 minute mile (fast for this turtle!).

Thursday- (Today) I'm going to run 6 miles of hills tonight.

Friday- Rest (even though I should run and swim- oh well I always skip Friday's!)

Saturday- Ride 70 miles

Sunday- Run 10 miles- using the Galloway run/walk method! I'm going to shoot for a 3:1 and see how it works out.

The downside to this week is that I only get to ride outside 1 DAY this week. That is what I enjoy the most. I might try to ride Sunday afternoon after my run. Although, I always feel bad working out all day long because my boyfriend is sitting around waiting to spend time with me.

[kelownagirl]

Are there any websites on running "form" that you ladies can recommend? I have clue on how I should be holding my body and hitting the ground.

[KSH]

Are there any websites on running "form" that you ladies can recommend? I have clue on how I should be holding my body and hitting the ground.

If you are looking for information on a mid-foot plant and the form for that... Evolution Running and Chi Running are both good resources on that. I know you can buy books for each.

I personally worked with a coach to change my form from a heel strike to mid foot plant... did so 4 times a month for 6 months last year. Obviously though, not everyone can do that.

From what I have heard though, Evolution Running is a great resource.

[Deborajen]

Did a 2 1/2 miler yesterday - 10 minutes of warm-up/cool-down with a mile of easy tempo. Still recovering from some knee swelling/pain after a 6-miler on the track about a month ago. No more swelling and no more pain on the outside of the knee, but I think I've got some IT band tightness now. The inside of my knee gets sore shortly into a run and stays really tight for awhile afterwards.

Got to bike to work today - that felt really good.

Keep up the good work everyone! Hearing about everyone else's efforts is the next best thing to actually having a running partner on the path.

Deb

[rocknrollgirl]

KSH...I can run that distnce no problem. I am good up to 6 -7 miles. I am trying it, to see if it will work in a race. I am finding that after 1.5-2 hours of hard technical mt biking, my quads are shot, and it makes the run portion of my races really difficult.

So the idea of starting the race using that method appealed to me as long as it does not make me slower overall.

I tested it on a 4 mile run the other day because I knew how long that trail usually takes me.

I was 4 mins faster using the 4 min run, one min walk. I normally run 9 mm on the trail and 10 mm during a race.

I am going to try it again this w/e and see how it goes.

Ruth

[Shiraz]

First chance to run this week. I had a slow 6 mile run. I actually shut my Garmin off and focused on the beautiful fall morning, my music and the fact that I was outside. I was so tired this week post two half marathon two weekends in a row. I hope I can run tomorrow evening and saturday afternoon or evening. This week is just crazy.......

[roadie gal]

Shiraz, I'm impressed. 2 half marathons 2 weeks in a row? Wow.

I just lost my mind and bought a treadmill. So I had to try it out today. I managed 8 miles on it. I'm not sure how that translates to running outside, but I know that I wouldn't have run that far on the streets.

[Wahine]

Wahine... REST! Gosh lady. You deserve it.

I only did it as a test run to decide if I was going to slog through a race this weekend. The idea was not to "race" this weekend but to go out to show support for the race director who's helped our tri-club out a lot this summer. Based on how I felt last night, I decided that I shouldn't even try to slog through it so I will be volunteering. The race director would rather have me doing the race, but he's happy to have me out there in any capacity.

[emily_in_nc]

Just a little 2.75 mile treadmill run (plus .5 walk) at the work gym, but it felt fairly easy, and I managed to run a mile of it at a 10:00 pace, my fastest ever. I think the cross training (road riding, mountain biking, walking, running, sailing, and gym) is paying off. I am definitely a jack of all trades, master of none, but feel fitter than when I was doing many miles of road cycling 5 days a week and nothing else, and I'm never bored! And hiking season will be here before too long!!!

Emily

[annie]

My first time on the running thread, I think. Nice to see others who like to cross-train.

Running is NOT my exercise of choice. But I know it is good for me. Good for my bones, good for my aerobic system, and good for a change. I'm trying to run at a minumum, once a week. Didn't run at all this summer, just biked. In the last three weeks, I've been running twice each week. Just about killed me the first time out, but is much better now. I am up to a 5K. I'd like to eventually be able to do a 10K. Any ideas on how long I should take to build up to that? No competing in mind here, just keeping fitness over the winter. Thanks!

Annie

[limewave]

Annie--I would say take 3 months to build to the 10k. You could do it faster, say in 2 months if you really wanted to--depends on how motivated you are. Increase for three weeks, then have an easy week followed by 3 more weeks of building, rest week, etc.

Today was hill-repeats for me. There was a huge red blob on the radar just off the coast when I went out, so I kept it short.

Hill-repeat question: What kind of hill (%grade, distance) is good for hill repeat training?

[Kimmyt]

4.5 miserable miles last night after work. Decided to do hills, and in the heat. don't know what I was thinking. Also realized the power of training, ran with a friend of mine I'd done the last tri with, who had just started running then, but now is training for a 1/2, and she really kicked my ***. Ah well, it was all in good fun, and I'm super proud of her, but still. It was a rough night!

K.