Long and Less Long Runs: 4-9 to 4-15

[kelownagirl]

I just had to start this thread because I did my first 5k today! I went out planning to do another 3 km (my longest run so far) and then maybe walk a bit but I felt good so I did another lap and then I figured, what the heck, I can't run or ride for the rest of the week so who cares if my legs hurt tomorrow.

My time was 29:43 so I was happy because my goal was to do it in 30 minutes. I really like this running thing. This is my 8th run so far and now I figure I can start running 5km on a regular basis. Whoo hooo!!

[KSH]

WOW! Great job. Congratulations on running that far!

[tattiefritter]

Well done kelownagirl on getting to 5K, the first milestone! I say the first as this running lark is addictive.

I finally dragged my lazy bahookie out for a run this afternoon. I can't remember the last time I ran at about 4 in the afternoon as I'm usually running at lunch or inthe morning but I was constanly reminded of the substantial and late lunch I had . I was running from my front door so it was in an area I haven't run in for ages which was nice and I decided to investigate a hill I have earmarked to do repeats on (took me about 40 seconds to trundle up it which will be a good starter for 10 when I finally get round to them). Ended up doing 4.6 miles which was a little further than I intended being easy week but the pace was a sensible 9mm.

[Pika]

Wow Kelowna girl- that is a pretty snappy time for 5km too
We did our long run on Saturday- around 20km- did it with a group for the first time and some of them were faster so it kept us moving- made DH realize that we really are slow! I told him though that long slow runs are supposed to be slow- so not to worry about it- come race day he'll be ready
( He's doing his first 1/2 marathon this year- yae for him!)
Should have had a heart rate monitor on....
oh can anyone tell me what the percentages are for the various zones
zone one is what percentage of max HR etc
I know I have a book that says but in this disaster of a house no telling when I might find it!
Thanks in advance

[Wahine]

My butt hurts.

[alpinerabbit]

Mine did too from an extended hill climb on Sunday.

I had a 4 day weekend which I sort of, but not entirely, used to the best training effect. Friday I did all 3 disciplines, morning swim and later on a brick; Saturday I went shopping and Sunday running.
Monday felt nauseous and decided to be a house goddess instead of riding.

The weather would have been perfect.

Instead I had a call from an old friend who used to be the biggest couch potato and beer drinker, now he's doing IM Lanzarote in 6 weeks

[tattiefritter]

Managed to contain myself to 3 miles only which is a bit of an achievement in itself. Stride felt very choppy to start with but I relaxed into it after about a mile, I then had one of those running is easy and I could go on forever moments (strange since I am feeling tired) so I promptly speeded up a bit and really enjoyed the last two miles. Three miles in 25 minutes without really stressing myself too much.

My training log shows that I have passed the 100 running miles mark for 2007 (101 miles ran as of today), I'm quite pleased after doing only 11 miles in the whole of Feb due to my ankle problems. My original target of 500 miles may be a little optimistic but I did 340 last year so I'm going to shoot for that.

[kelownagirl]

Pika - this is a handy site. You input your numbers and it calculates the ranges for you.

http://www.sarkproducts.com/targetzonecalculator.htm

So why does everyone's butts hurt?

I am extremely happy to report that my legs are only slightly sore today. Barely sore. I will be able to run 5km from now on I think.

[kelownagirl]

What online training logs do you ladies use? I am trying coolrunning.com and like it because I can also log biking and walking too if I want. Are there others (free) out there?

[tattiefritter]

I use bikejournal for detailed bike stuff, but for everything else I use www.fetcheveryone.com however it is UK based.

[Wahine]

My butt still hurts this morning and I'm scheduled to run zone 4 to 5 intervals of 6 min.

Well, we'll just have to see won't we.

[alpinerabbit]

I did 7 k just now. I tried to go fast. I took at least 45 minutes. Or even 50!

I just log on my website. Nothing fancy.

[KSH]

What online training logs do you ladies use? I am trying coolrunning.com and like it because I can also log biking and walking too if I want. Are there others (free) out there?

www.beginnertriathlete.com

You can log running/swimming/biking... and just about any other sport you want.

You can also log equipment and give it a "replacement" time. With running shoes, you can say you want your equipment replaced after 300 miles and then when you log your running, you select the equipment, so it's all tracked.

[KSH]

44m
4.05 miles
10m 52s /mile

4 miles around house - Climb: 783.00 feet

Ran after work. The weather is finally nice again. Sure, the 20 mph headwind sucked, but at least it wasn't cold!

I didn't get a side cramp, although I never really got a good flow going.

My lower legs HURT! I can barely walk now thanks to my left calf hurting so bad. Ugh.

[Wahine]

My butt still hurts this morning and I'm scheduled to run zone 4 to 5 intervals of 6 min.

Well, we'll just have to see won't we.

Not so good. Tried my first interval and I couldn't get above a zone 3, lasted 3 min and rested in zone 1 for 2 min, tried again, same same. Decided that since I'm supposed to be learning to run faster I should just do 1 min intervals as fast as possible, first one got me into zone 4 but no higher and I was spent at the end of a minute. Threw in the towel and did the rest of the run in my zone 1. Ended up with 52 min running, 5.21 miles. A little slower than I'd planned.

I got home tonight and stressed over taxes etc. Before I knew it it was 8 pm and I hadn't done my bike or eaten dinner. So I ate and now I'm off to bed. No bike today.

I know that I obviously needed the rest but I hate it when this happens.