Running week of St. Patrick...

**indigoiis** · 03-19-2010, 04:51 AM

Ran 3.79 college hill grinder yesterday evening, a nice workout. No ankle pain. Riding today so no running til tomorrow.

**nico demouse** · 03-19-2010, 05:41 AM

Ran two miles yesterday. I've been doing this about once a month and tracking my time. I cut 34 seconds off my last time, so I was pretty pleased with myself! I'm still slow -- but faster than I was!

**OakLeaf** · 03-19-2010, 06:37 AM

BC, you can definitely walk through the water stops. Just show the same consideration to those behind you as you would if you were slowing or stopping on a bicycle. Signal your intentions and be aware of traffic behind you. And remember that, especially late in the race, people behind you may be fatigued and maybe not paying as close attention as people in a paceline might be, either.

But one thing I really found valuable was entering a small and inexpensive 10-miler about two months before my first half, not really racing, JUST for practice drinking water from aid stations.

When it came to the actual race, I was really, really, really glad I had that practice. There's definitely a technique to drinking quickly out of a cup while you're breathing hard, which you will probably be even if you're walking. (The usual method is to pinch the cup to make a spout, tilt your head and pour the water into your cheek. Then you can swallow between breaths.)

**kacie tri-ing** · 03-19-2010, 08:23 AM

Thanks!

I hope to be fast when it counts! In my race on sunday.

Of course, when you are tapering for race week, every thing goes wrong

I got a nasty charlie horse in my calf, and it is still sore today. before my marathon, I stubbed my toe, and it hurt terribly for days. That must be in my murphy's laws of running.

Good luck racing/running this weekend everyone!!

**skhill** · 03-19-2010, 10:33 AM

Crankin, you're not the only one who's sick. I'm not sure if it's a bad cold or a mild flu, but it's in 60 degrees and sunny out and I can't breathe through my nose... I did run yesterday while sick (just 2 miles), took today off, and as long as I don't feel too awful tomorrow, I'll try to get in 8-10 miles. But if I still feel as icky then as I do now, no way....

**Jolt** · 03-19-2010, 01:27 PM

It's almost 70 degrees and sunny here today so I decided it was a good day for the first barefoot trail run of the season. It involved more walking than running during the hour or so I was out there, but still felt great. There were a couple sections of the trail that had deep mud (past ankle depth) hidden by dead grass/straw on top, so those were interesting to walk through and when I came out it looked like I was wearing brown socks!

**limewave** · 03-19-2010, 04:48 PM

I skipped my run to go mountain bike today.

**colby** · 03-19-2010, 09:05 PM

I ran yesterday, was supposed to be mile repeats, so I took the dog with me for my warm-up and first mile repeat, which I thought would be about she could handle. My husband was supposed to pick her up. Turned out he got busy working from home, and I ended up taking her with me the whole way. She's recovering from an injury and hasn't been running for a while, and she's stubborn.

The first mile was awesome! I wish running with her was always that great. The next 1/2 mile was an easier jog. Then, we started the next repeat, and made it probably 1/3 mile before she had enough. She was panting, stopped to lie in the grass. We jogged again, she stopped again. So... I walked. We walked 14 minute miles for about 10-15 minutes, then jogged for a while, and lo and behold my husband appeared.

I told myself "something is better than nothing" and as long as I'm "on" more days than I'm "off" I'm still benefiting. One day does not ruin an Ironman, unless perhaps you fall and break your leg or something.

Had a massage on Thursday, too, it was interesting. I have only ran in the FiveFingers for about 3 weeks. He said that my posture was more centered, I was lighter on my feet, and my hips looked more relaxed. I did yoga this morning (Gaiam Yoga for Athletes - good hip/hamstring/back/core opening). Ahhhhhhhhh.

Sunday, warmup, 5-6 miles observing cadence/lean/stride on flats, then 5-6 miles on differing terrain, then cool-down (so, probably about 14 miles). I'm going to Boston next week including the weekend, which should make training fun.

**hammertime** · 03-19-2010, 09:06 PM

did 7 miles on the treadmill tonight... it felt awesome!! it actually took me 5.5 to get warmed up, LOL!! I planned on 6, but then at 5.5... I decided to go for 7. It's been a while since I've run that far on a dreadmill, LOL.

Maybe I'll try to find a 5K race somewhere this weekend...

**Bike Chick** · 03-20-2010, 10:09 AM

Just finished an 8 mile run............the longest distance yet. I feel great. Gonna eat and then crash on the couch and watch some basketball!

**OakLeaf** · 03-20-2010, 11:27 AM

Good luck tomorrow Kacie!

I did 7.6 today. It was quite a bit warmer than it's been so I didn't really push the pace - it was mainly to get some miles down, and also a test whether I could swallow Endurolytes capsules while running. Result: I didn't choke myself, but I was absolutely TERRIFIED that I would. Those pills are very light and a hard breath could suck one right in.

I'm going to try it again, but next time I'll get a mouthful of water first and float the pills on top...

It was nice to get some sun on my arms and legs finally!

**Jolt** · 03-20-2010, 02:41 PM

Ugh. I went for another barefoot trail "run" today and it did NOT go well. No matter what I did, it was painful. Maybe two days in a row is too much this early in the season after wearing shoes or at least socks all the time for the whole winter. It also doesn't help that I have a bit of a bruise on the bottom of one foot from a root yesterday...it's in a spot that wouldn't touch the ground if I were running on pavement but does when on soft surfaces (like the soft dirt section that felt so nice to run on yesterday but hurt today) or places where things are sticking up. Anything that came in contact with that area HURT and that made it hard to relax which made the whole run/walk suck.

**colby** · 03-20-2010, 08:21 PM

Good luck tomorrow, kacie!

**kacie tri-ing** · 03-21-2010, 09:25 AM

1:46:46! A 7 minute PR on a very hilly half marathon! YIPPIE! I was hoping for a little less, but perhaps underestimated the course some. That is 8:09 pace, and I am really really happy with it. The half I ran on thanksgiving day (only a few months ago!) was over 1:53, so I am thrilled. It really felt like a good race effort.

In my ironman training, this has been a real turning point that I have been focusing on. I have been working hard in these indoor cycling sessions that my coach runs, and I have been moving towards a PR at this distance in the race. We finished the 11 weeks of sessions thursday, race was today, and now I have a recovery week followed by a build until my two tris in May/June...then the final build towards my ironman. It really feels like I have finished phase one of three for the big day in august. I am healthy (thank goodness, because I am prone to trouble in my hips!), and I accomplished my goals for this phase! Now a quick recovery, and back to it to build up for tri season!!!!!!

Can you tell I am a little giddy after the blueberry pancakes/eggs/coffee I just inhaled?!

Happy running!

**Veronica** · 03-21-2010, 09:45 AM

That's fantastic!

Veronica

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