School of Running: Week Sept. 6-11

[limewave]

Dropped DD off for her first day of DK this morning

Monday, Sept 6th
Interval run
1 mi WU (10:35 pace)
3 x 1600's @ 10k pace (8:30 pace)
w/ 800's bw (9:20 pace)
1 mu CD (9:30 pace)

Tuesday, Sept. 7
Easy 4 mile run (9:15 pace)

[rocknrollgirl]

Those days where you feel like you could run forever, everything is fluid, and you just have it! I call the my Forrest Gump Days....

Well today was a Bubba Gump day...one of the worst runs I have had in ages....oh well.....

3 miles at 4:30 am before the first day of school!

[kacie tri-ing]

Nice work.

How's this one: 2 miles in 23 minute

I hear it takes 3 weeks at least to get your legs back post IM. Clearly, they are not back yet for me!

Happy running.

Planning on the Disney marathon for fun with some friends. I am looking forward to it!

[Pika]

First day back for me running post IMCanada.
I was slow but I had a super run in the park with my dog, I haven't run in the park for ages- I had forgotten how much I love the trails, the quiet and the amazing views of the lake and mountains...oh well I was slow ( I am blaming it on the dog- it was still worth it

I have a race 22km in banff national park on sept 25th, may not be much of a "race" for me but the scenery will be great

[OakLeaf]

I was thinking I'm not going to do another marathon for a while after this one ... then you reminded me that Disney is right around the corner.

Anyway I was a slug yesterday, so I had to run this morning even though I'm leading the club ride tonight.

7.8 miles at a moderate pace. Such a contrast to when I did the same loop a month ago - 18° cooler and :56/mile faster today.

It's all good, with a little fatigue in my legs I won't get frustrated herding the slower riders tonight.

[kacie tri-ing]

Disney is super fun!!! I am registered and ready to run it with two friends who will be running their first!

Pika--good to hear you are feeling slow too

2 more miles today on a soft and flat trail. Slow as a snail...but happy to be out there!

[skhill]

Well, Tues. evening I overdid things at the gym, and woke up really stiff and sore the next morning. So I decided to flip my Wed. and Thurs. workouts, with the easy 4 miles on Wed. and the intervals today. But this morning I woke up even more sore than yesterday, so no run, just a long walk with my dog. So now, I'm thinking of trying a bit of an interval workout on the treadmill at the gym after my yoga class. We'll see....

The treadmill is dreadful, but then so is doing 40 laps of the 200 yd track in my neighborhood!

But the cool thing is that while out with my dog, I had a nice conversation with an older gentleman who's usually out walking at the same time I'm running. He's inspiring-- after he had a minor heart attack last winter, he made a committment to getting into better shape. Now he's walking 2 to 4 miles 6 days a week; he's dropped nearly 50 lbs and is better health than in decades. After months of waves and "good mornings" as I pass him, it's just awesome to get to know him a bit...

[Bike Chick]

Speed work this morning and achy legs this afternoon but, guess what? I finally had a 10mm!!!! Yeah!!!! I might actually be a runner someday

1600 warm up (12:30)
2x1600 speed work (10:05 & 10:35)
800 jogs
1600 cool down (11:40)

I'm hoping to run this half with no walk breaks.

[limewave]

9 miles at 9:09/mile pace.
Phew!
Bring on the pot of coffee.

[skhill]

Just logged today's run, and noticed something awesome-- I've run 1000.1 miles this year!

and it was just about 2 years ago that I first tried this running thing, hoping to maintain the fitness and weight-loss of a summer spent on my bike. Well, it's done that, and more... it took about 6 weeks before I could make it a whole mile without a walk break, and now 3 miles is an unusually short run....

[OakLeaf]

I did 23 today. It was a beautiful day and more than 15° cooler than my last long run, but I was still super slow. Not quite sure what's going on.

[Bike Chick]

I did 23 today. It was a beautiful day and more than 15° cooler than my last long run, but I was still super slow. Not quite sure what's going on.

Doesn't matter how fast you ran it, Oak, 23 is just awesome!

I did 6 this morning---without stopping!

[skhill]

Sat. morning while getting ready to head out for my long run, I heard the unmistakable sound of my elderly dog having a seizure. So no run; I stayed home and took care of Pokey. He's feeling fine now, BTW. Previously, his seizures have always come in pairs, 2 within about 12 hours or so, but this time he only had the one, what a relief...

So I finally got out for a longish run this morning, about 8 miles. It was a beautiful sunrise, and delightfully cool. But I remember now why I don't much like doing this long a run on a school morning; my usual routes all go past grade schools, and the traffic is dreadful.

[OakLeaf]

On Saturday my friend was asking everybody if they'd ride with him today, so I agreed to join him for a quick 20 (which gave him 45, from his house) before my hair appointment even though I knew I needed to run today. I hate riding shorter distances than my long runs!

But anyway, I was still a little sore from Friday and figured I should just do a short run. Three laps of the one-mile fitness trail, about 3/4 mile warmup and the rest of it @8:35. I was really trying to keep closer to my target marathon pace (9:20), but apparently that just is not a natural pace for me. I've been able to settle into a pace pretty close to that, when I ran the half last fall, and for the last half of the marathon I did in May, but I just can't seem to find it on a short training run. Hmmm. Gotta get my footpod calibrated better, I know (I had to move it back to my laces, and it's totally off now, so I've been getting pace from the GPS which is really not much use for real-time pacing).

[limewave]

I don't comment on everyone's runs . . . but I do like reading everyone's updates and how all of you are doing It's encouraging.

1/2 Marathon just days away . . . And I crashed my mountain bike BIG TIME. I have Whiplash and a pulled hamstring. My neck and back is taped up as well as my hammy.

I can ride the recumbent bike today and tomorrow and then attempt a 2 mile run on Thursday. Doc said if I don't feel good by then, come see her and she'd tape me up again for Saturday's race. We'll see what happens . . .