A spring in your step! Running 3/22 and on

[sgf726]

Saturday was our longest training run - 20 miles. It was a cold day (26 deg at the start). It feels like it should be getting warmer already :-)

Run went well - about 3hrs 5 min, 9:20 pace. Did about 9 for the 1st 10 miles then backed off for the second half which was the plan.

Now its time to taper - 5 miles at an easy pace today. 3 weeks to race day.

[limewave]

Sounds like you had a good 20-miler!

6 easy miles last night. And guess what? It felt easy! We averaged about 10:30's, kept it slow and steady. Good conversation. It was cold, but not bitter.

After almost a month of "taking it easy" I got the okay to start ramping up my training again. Speed work for running this week and some under/overs planned on the bike. Yippee!

[indigoiis]

I haven't posted my runs in awhile! But I have been running, as I have a half on May 1.
Today I ran down to my bus stop (5.75 miles). Yesterday I rode my bike; Sunday I did a long run (10 miles) and everything is looking good / right on schedule - I'm averaging 9:15 with big hills so we'll see.

[katluvr]

5 miles...hill repeats or kinda. The only place to get elevation here is a "bridge" I drive to. Up and over X 1 is about 1 mile (added some time at the end). I so I went "up" 5 times. Trying to maintain about a 10:30 pace no matter what! It was OK, still tough. But things will get tougher as I train for that Peak in August!
K

[indysteel]

I ran 3 miles Saturday on the treadmill (I was in Chicago with DH, so I used the hotel gym). I felt pretty good, but boy it was boring and hot. I like to run outside in cooler temps, so inside at 70 or so was uncomfortable. I ran/walked for about an hour last night outside. I felt okay; not great.

I feel like I'm not progressing much as far as lengthening my intervals to the point of a sustained run. I feel like with each interval (which is usually between 3-7 minutes), my pace ends up quickening too much, I start to get overly breathless and then panic to a stop. I keep trying to keep my pace in check but to no avail. Last time I ran with any regularity, I mostly ran on a treadmill, so it was easier to regulate. I really don't want to invest in a Garmin or like device, so I'm not sure how best to regulate myself. And I really don't want to run on a treadmill, at least not until next winter. Any advice?

[OakLeaf]

You guys are doing great!

I've hardly been running at all...

I got a little over 4 today and it felt pretty good. Cycling is the main focus right at the moment - not that I've been doing that much of that either, with one thing after another. I need to do a little bit more running now just to maintain, then I'll start ramping it back up after TOSRV.

Still planning (i.e. negotiating with DH about ) a fall/winter marathon. Probably Columbus, but maybe Disney.

[sgf726]

I really don't want to invest in a Garmin or like device, so I'm not sure how best to regulate myself. And I really don't want to run on a treadmill, at least not until next winter. Any advice?

I love my Garmin and really find it helps me pace myself but another way to try and regulate which I also do with the Garmin is via heartrate. Do you have a HR monitor? I use it to try and stay within a moderate range especially on longer runs.

5 miles today no real plan just went out an ran.

[skhill]

I've been a weather wimp this week, sticking to the treadmill. It's not been that bad outside (30ish, rain/snow, wind) but last week's warm spell spoiled me.... Anyway, today was a slow 5 miles, after doing longer and faster runs on Monday and Tuesday.

[indysteel]

I love my Garmin and really find it helps me pace myself but another way to try and regulate which I also do with the Garmin is via heartrate. Do you have a HR monitor? I use it to try and stay within a moderate range especially on longer runs.

5 miles today no real plan just went out an ran.

I do have a heartrate monitor, but haven't used it in a while. That's a good suggestion. Thank you.

[HillSlugger]

Today's run was only 2 miles, but it was a brick run off the bike. My instructions were to push the pace out of my comfort zone and make it hurt a bit. Mission accomplished!

[OakLeaf]

I did about four and a half again today. I should be ready to start ramping up the intensity next week...

Indy - Using the HRM is a good idea, but I also had the thought that rather than trying to lengthen your run intervals, you might try shortening your rest intervals instead. Intervals of 3-5 minutes are some of the most difficult you can do - I've even read a few things that say just not to do them, because (according to those coaches) the amount of muscle damage you do in long intervals isn't worth the gain.

Maybe try a good thorough warm-up and then a series of one-minute sprints with one minute rest. Start with just a few, maybe five, see how you feel. Jog a bit afterwards or just walk it out.

I forget, do you practice Chi Running? What's happening in your body when you find yourself over-exerting? Quickening your cadence unintentionally, leaning farther forward than you meant to, overstriding? Have you done much work on the Chi Running concept of "gears?"

[indysteel]

Thanks for the suggestions/questions, Oak. I'm not sure I understand why long intervals cause muscle damage. Maybe you could elaborate.

What seems to be happening with me is that my cadence is quickening to the point that I become overly breathless. Years ago (many years ago) I was a competitive runner in the 400, 800 and 1600 meters and cross country. It took me a long time to run comfortably at a slower pace, as I always seemed to revert back to my old training pace. Even now--though I'm far from being in good enough shape to run a sub-six mile--I struggle with keeping my cadence in check. Not that I'm running THAT fast now; just faster at times than I can handle.

I've never studied Chi Running, but for watching some Youtube videos just today. I'll be honest that I've never "studied" running. In my old running days, I just ran. There was nothing scientific about it; I was young and naïve. I also got injured A LOT, which is why I stopped running for a long time. Admittedly, I need to put more time and effort into figuring out how to train, on my form, etc., but I'll also be honest that I also want to keep it simple, too. I'm not sure I know enough to intelligently balance the desire to train effectively and injury free with the desire to avoid over-analyzing it, and I'm not sure where to start.

Okay, that's more than you probably wanted to know, and it's late so off to bed I go!

[emily_in_nc]

Heavy rain today at lunchtime = 4 miles on the treadmill. Next week looks much better. Warmer, sunnier.

[OakLeaf]

@Indy -

All intervals - all training - causes muscle damage. That's the point, to create microscopic damage so muscles and bones re-build themselves stronger. But you only want to damage them to the extent that they can quickly recover. One thing I've always heard is that if you're sore the second day, or if soreness limits your next workout, you did too much - but by then it's too late.

I'm fuzzy on the theory of why long intervals are so hard on your body, whether it's the old-fashioned idea that staying too far above your lactate threshold for too long, without an interval to clear it, creates a damaging lactic acid buildup, or something else - but I know for sure that of all the workouts I do, the one that makes me the most sore is 3 minutes effort/3 minutes rest. By the time I get to mile repeats, yeah they're hard as !@#*, but the intensity is lowered enough that I don't risk feeling sore for more than a day.

If you're upping your cadence, you might invest in a clip-on metronome, or if your HRM has a footpod, set it to display cadence, or even [shudder] put an earbud in one ear with some 85-90 or 170-180 bpm music....

I'm a total evangelist for Chi Running, but I know you're a yogini, and Chi Running really has a lot in common with yoga. (You probably know it's derived from T'ai Chi principles, another meditative practice.) It's true there's a lot to "think" about, especially when you first learn the method, but it's body thinking, aka feeling or sensing. I'm the kind of person who learns physical skills by doing much more easily than by reading or watching, and if you're the same way, if you're interested, I'd really recommend doing a workshop if you can. I don't think the book would've made a bit of sense to me if I hadn't done the workshop first.

[yellow]

I define muscle damage! Another vote for Chi Running here. Also, check to see if there are any Feldenkrais classes nearby. One of the centers here teaches a Feldy running workshop. Similar to Chi Running but maybe more basic. I got a lot out of a one-day workshop. I end up practicing some Chi Running and some Feldy.

Lots and lots and lots of running for me these days; I've been trying to learn how to slow down. I did a 25k race last weekend here in Utah (at a fast-for-me pace) and then ran another very easy 10m right afterwards with a good running buddy. Another shorter race this weekend in Bend, OR, then a 25m trail race in mid-April near Fruita, CO, then probably a trail marathon here in Utah late April, hopefully at least a (self supported) 50k in Zion first week of May (birthday present to myself!), then maybe a trail marathon also in Utah in mid-May. It's all prep for the big dog June 4, which I am still not really going to talk about because I am still not convinced I am cut out for it. I will just say that it's here in Utah and involves running around in some big mountains for hours and hours. No, not that big dog. But pretty darn big.

After all this I think I will back off a bit, maybe do some power gardening and a lot of hiking. Still not sure riding is in the cards again just yet. I also need to regain some upper body strength. Last year's surgery and subsequent...condition...resulted in huge losses in upper body strength. I'll keep running, just not as much!

Happy trails, all!