Long and Less Long Runs: 4-16 to 4-22

[KSH]

I am not running today, but figured I would start the thread. Here is how my week is looking:

April 16 - 22
From my coach: Mike Plumb- www.trisports.org

MONDAY
Swim workout #1B

TUESDAY
4 mile easy run (No riding, raining today)

WEDNESDAY
6:00 AM Spin Class

THURSDAY
3 mile easy run - Will see how my legs are feeling.

FRIDAY
OFF

SATURDAY
Play Tri Sprint
500m swim, 10 mile bike, 5km run
My first tri of the season. It's a "C" race for me though. I'm just going to g out there and have fun.

SUNDAY
Volunteer at the Play Tri 1/2 IM from 6 AM to 10 AM.
20 - 25 mile easy ride

[limewave]

Alrighty, here's my schedule:

MONDAY
run: 3.5 mile hill repeats
bike: 13 miles towing dd in burley
strength: 30 minutes

TUESDAY
bike: 40 min intervals on trainer
run: 4 mile easy pace
strength: 30 minutes

WEDNESDAY
calisthenics: 45 min stretching and strength

THURSDAY
run: 45 minute speed work
bike: 35 miles hard group

FRIDAY
rest

SATURDAY
run: 8 or 10 miles
strength: 30 minutes

SUNDAY
bike: 13 mile mountain bike

So, I've been in PT for a back injury. I screwed it up back in december when I had a bad mntn bike crash. I can't bend forward for the life of me. My PT told me this morning that my body may just not be built for aggressive workouts and that I might have to ease up on my training I guess I'll have to see how this race season goes, but if my back doesn't get better, this might be my last year of racing And I was just really starting to get into it too I'm so disappointed

[kelownagirl]

I don't have a lovely schedule like you ladies but I am trying to run 5km, 2X a week. (And ride 20-40 km 3 times a week or more.)

I ran 5km again today. 30:03 This time I did part of it up a small hill and thought it would slow me down but overall it didn't.

So that's 10 km for this week so far.

[Running Mommy]

Monday: Consume as much fluid as possible in the form of a milkshake
Tuesday: Consume Ice cream- mint chip TYVM!
Wednesday: Eat that easter candy that you saved until after the race
Thursday: Raid the leftovers in your sons basket
Friday: Go to Cheesecake factory for that meal that you've been waiting for until after the race
Saturday; Go on a diet, because there is no way that you burned THAT many calories on Sunday!!

[colby]

I'm jealous. I love mint chip!!

[kelownagirl]

OK, I subscribed to beginnertriathlete.com.

I waited for quite a while and didn't get a reply with my password so I must have given them the wrong email addy. Today I signed up again with a new name and it worked right away. I'm not sure if I'll like it more than coolrunning or not. We'll see.

I am Kelowngurl (with a "U") if anyone wants to add me as a friend.

[colby]

Running plan for the week...

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

Following a Hal Higdon plan this time... we'll see how it goes. It seems there are no hills in his plan, though, and I'm running a hilly 12k and a hilly-ish HM. Maybe I should substitute some of my interval days with hill days, or trade off? Tuesdays trade off between tempo runs and intervals, maybe I should run some hills in my tempo run or just substitute hills entirely for intervals or something. Hmm.... mix and match?

[colby]

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

Did pretty good this week. Tuesday I shortened to 3 miles (0:26 with the dog!) and rode to/from work (12 miles), Wednesday I did my intervals long (0.5 mile instead of 400s) AND did crazy cardio kickboxing, Thursday I was sore and did yoga plus rode to/from work (12 miles), Saturday I did my 4 miles but didn't record the time. Have been working on upper body strength to build up my bum shoulder (some days the muscles hurt, but it's not the same pain as before... so I'm hoping it's the GOOD hurt), and core strength to improve everything (I can feel the muscles in there, hooray).

Today was my 9 mile run, and I brought the dog along for the whole thing. It's the longest she's ever ran, and she's super tired now. After we had gone what was right about 9 miles, I drug her up another short hill just for good measure. Before we walked home, the watch said 1:30. I'm thinking about doing an out-and-back long run rather than loops, I felt like they were a little deceptive for marathon training (maybe because I know the area so well).

This is my longest run since my marathon - 4, almost 5 months ago. I was amazed at how much it didn't really hurt at all, but I do have to work on getting back into the rhythm of eating and drinking right for longer running and recovery. I came home, stretched, and started cleaning the kitchen before I realized I needed to eat, then BOOM, I needed to eat instantly.

[Deborajen]

I did a 9-mile easy run today. It felt really good. It was really windy with gusts up to 40 mph so I ran in the park where there are lots of trees so it wasn't as bad. Tried Hammer Gel for the first time and I was really impressed. My energy stayed constant and I'm not as tired now as I usually am after a run.

Colby, that must have been fun taking the dog along on your run. My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

Deb

[kelownagirl]

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

[Shiraz]

Thanks So Much For Your Support!! I Had A Great Run And Have A New Pr Of 2:04:47 For A Half Marathon . Several Years Ago I Ran 2:06 so This Was A Huge Surprise And I Am So Excited. The Weather Was Perfect And Even More I Had A Great Time With My Running Friend Susan (soon To Be A New Mew Member) And Meeting Yellow, Her Dh And A Friends Of Yellow's.

CONGRATULATIONS To Yellow For An Amazing Trail Run And For Being The First Female Into The Feed Station!! Yes !The First Female!!!

Like Yellow Said We, Shopped, Drank Red Wine, Ate, Drank Red Wine, Ate And Drank Red Wine While Feeling Pleased With Our Runs And Enjoyed Each others Company. Sunday We Meet Up With Yellow, Her Dh And Girlfriend And Managed To Get In A Rode Bike Before Heading Home.

[KSH]

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

The more bricks you do... the better the jello legs get. After 3-4 months of doing an average of one brick a week, my legs are fine going bike to run.

You have 3 weeks to prepare for your DU... you will be fine! Get some more bricks in.

[colby]

Colby, that must have been fun taking the dog along on your run. My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

I was a little worried she couldn't make the distance, I usually don't take her past 6 miles (or about an hour if we're doing hills/sprints/intervals). She did great, although she enjoyed her walking breaks a lot more the farther we went. I let her off the leash a couple of times to "chase" some dogs (her on one side of the fence, them on the other ). I think once it gets a little warmer, it'll be too warm to take her that far without stopping for water. Just need to invent doggie-Camelbaks.

Sometimes it's frustrating, with the stopping and peeing/sniffing, and picking up of the poop, not to mention investigating all those other dogs... but she comes home so happy. I'm a sucker.

[tattiefritter]

Some good runs going on, well done to Shiraz for the PR. What is PR? Is it personal record ? In the UK we tend to refer to PB - personal best.

I was at the BFs gran's 90th do on Saturday and spent a little too much time in the sunny garden drinking beer and not enough water. Sunday was supposed to be a short MTB ride but weather was rubbish and I was feeling a bit below par . I don't normally run at weekends but inspired by the London Marathon coverage in the morning I got myself out about 5pm for a run, it was quite warm but the drizzle kept me cool. I ended up doing 6 miles and really enjoyed it but annoyingly have a bit of a niggle in my left glute. I'm due to be running at lunchtime today, not sure what I'm going to do, 7 miles possibly or shorter if my bum hurts!