Running - Feb. 18 - 24

[teigyr]

Emily, congrats

I am starting to learn that sensible is a good thing. I bet you will do fine on your five mile run next week!

Just think, by the time it's nice enough to get outside, you will not be starting from scratch. You will actually enjoy it. That is so exciting!

[Shiraz]

I truely believe you run faster, bike harder and just feel good in new clothes! I think I'll go shopping tomorrow cause I need to run faster! I have a theory that each time you sign up to run a new race you need a new outfit.

I had a okay week:
I ran my long (slow) run 12 miles on Monday
Tuesday and Wednesday : spinning class lots of fun with friends
Thursday 5 miles
Friday : off
Not enough miles but taught pediatric advance life support Friday and Saturday. Just can't fit it all in.Hoping to run Saturday and a 10 miler on Sunday
Count down until SLC half 8 weeks

[alpinerabbit]

22 minutes today, in 3-minute bits!

[btchance]

I started to get sick about a week ago and finally gave into it Wed - Fri. Slept about 16hrs on Friday and woke up feeling better, but not perfect today. Went to the gym and ran on the treadmill for 3 miles, fairly easy pace, then did some weights afterwards (same weight as usual but 1/2 the number of reps). I am still feeling ok so let's hope I'm over the worst of it.

[kelownagirl]

I did another 30:00 walk/run this morning. Legs were tight for first 10:00 then warmed up and felt ok.

[Grog]

Oh my.

There is a lot of speedwork in my future.

Went out this morning with a bunch of friends with the intention of gently warming up with them (mostly beginners) and then trying something a bit more intense: trying to see if I could do 4-minute kilometers, times four. Somehow in my mind I had calculated that a 36-minute 8K (my race goal) was a 4min/km. (There is also a lot of arithmetics practice in my future!!) As planned, I warmed up with them for ten minutes and when I hit the flat part I took off.

I lasted one mile.

But I ran it in 6m26s, which I guess is pretty good since it's 45 seconds faster per mile than my race goal.

Two problems: 1) my heart rate was probably maxing out. I didn't have my HRM on but I'm pretty sure I was in the upper 190s there. (My max is a bit over 200.) 2) my ARMS - of all things - just couldn't keep up. 3) I need more mental training. I probably could have pushed that pace for another kilometer.

I walked for a minute, then jogged back to catch up with the group who had turned around earlier. I caught up with them quite close to the end of the run, and whatever small change I had left, I had to use!

Now that I realize that a 36-minute 8K is actually 4m30s per km, I am feeling immensely better and quite certain that it's a reasonable goal. But there is still significant speedwork in my future!! And tempo runs. And probably a bit of core muscles work too. It's time to bring those upper-body muscles back to life!!

Thanks for letting me debrief. (I didn't really give you a choice, did I?) It makes a lot more sense now.

ETA: And I was way too warm, at 4C, wearing 3/4 pants and a LS shirt and my "winter" running hat (thick cotton). There is a new pair of shorts in my future.

[emily_in_nc]

I did a 4.5 mile trail run today. Was wearing the perfect layers for 42-43 degrees and felt pretty good. Had to walk some after the hills to keep my heart rate below 90% of max, but my time was respectable for me (and for trails) at right around 12 minute miles. I used DH's stop watch to get my time for each lap, and I got faster with each succeeding one without trying, so that was pretty cool.

Emily