Running up a tab - Mar 3 to 9

[OakLeaf]

Intervals today, 7 x 1 minute. My stupid HRM wasn't picking up again, but I feel like I'm really, finally feeling better this time. I think I'm ready to add another repeat or two next time, just didn't want to do it too soon. 3.7 miles.

Today's theme on the beach: crowded again, which I really wasn't expecting so early in the morning! Two hours past sunrise and high tide, every walkable surface was covered with footprints.

I did get a little bit of a chance to study my footprints in one section, and found that I'm striking towards the forefoot again - which explains why I was having more trouble with my Achilles this morning

Tattie (and Yoda), what's a good stretch for the post. tib.? I have an awful time stretching any of my deep muscles. Do the usual calf stretches target it enough? (actually what I'm really having trouble with right now is the upper pecs)

[HillSlugger]

Oakleaf, when you run on the beach are you barefoot? I'm looking forward to some beach running during the summer.

[OakLeaf]

Oakleaf, when you run on the beach are you barefoot?

I wish. I overpronate so badly I can't even walk around the house barefoot. My Chi Running goal is to wean myself off orthotics, but I'm nowhere near there yet. Maybe someday I can wean myself off shoes, but that's not even on the radar right now.

[Grog]

The plan for this week is to

1) Run an easy one today with my formerly injured running partner, with just a few strides;
2) Go to the track tomorrow or do some hard flat speedwork; then run with my residence's beginning runners' group in the evening; Perhaps skip the first workout, I'll see;
3) Do a hard tempo run;
4) Take it easy and do something fun on Friday;
5) Another group run followed by some more hard intervals (but not wiping myself out) on Saturday;
6) Taking photos of the UBC Triathlon on Sunday - no running.

Next week is taper week.

I am off to #1!!

[Tiffany]

I got 4 miles in yesterday with 5 sets of 2 minute intervals. Back to the gym again today since we have 8-10" of snow on the ground.

[Idealmuse]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

[Grog]

Tuesday workout: done.

With a conversation about the meaning of life on top of that. Some mornings are more productive than others!!

Now off to work.

[VeloVT]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

you know, as counterintuitive as it sounds, I don't think the treadmill is easier than running outside. I can hold a seven minute mile outside for many miles (and faster paces for a shorter time) but after 5 minutes at 7:30 on the treadmill I'm ready to slow down :30 -- 1:00/mile for a while. My treadmill runs are always, well, I don't know if they deserve to be called intervals, but I always have spurts of faster running followed by longer slow periods -- and the fast periods are considerably slower than my working-hard-but-not-horribly-uncomfortable pace outside. I just can't seem to hold a fast pace on the treadmill.

I also can't run for more than about 40 minutes on the treadmill without succombing to extreme boredom, even with an Ipod ... Luckily my university gym has a small indoor track. When it's just too yucky to run outside, I alternate between the treadmill and the track -- 4 continuous miles on the treadmill, 4 hard mile intervals interspersed with walking on the track, etc.

I also find I'm more prone to niggling problems on the treadmill than outside (blisters, tight calves, etc).

[emily_in_nc]

I ran 5 miles again on the treadmill today. I cut nearly 2 minutes off my time from last week, and for the first time ever, my overall pace was < 10:30. It's so neat to see (and feel) progress. Makes the effort all worthwhile; it really does get easier, just like all the books say.

I sent a PM to Jo-n-NY; I think it's great that she's joining us! We beginners have a lot to learn from the more experienced runners here. You've all been very inspirational to me, and it's nice to feel a part of this little sub-group of TE, especially since I am not riding at them moment (soon, though!)

Emily

[Grog]

Another 5-something km with my beginners' group. I have a slight pain on the inside of my left leg that's annoying me, but I've just changed shoes so we'll see.

Beautiful evening... A bit chilly though, only about 4 C, but crisp and clear. Ah! Vancouver...

[KSH]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

I know... that's not slug in my book! I keep around a 11:30 minute mile for my long runs (5 minute walk/2 minute run intervals)... and that's moving for me.

[tattiefritter]

Tattie (and Yoda), what's a good stretch for the post. tib.? I have an awful time stretching any of my deep muscles. Do the usual calf stretches target it enough? (actually what I'm really having trouble with right now is the upper pecs)

Don't really know a good stretch for it (which will probably have something to do with mine being tight!) I only do some general calf stretches - and I have been neglecting even those. Which reminds me stretch time!

[Jo-n-NY]

I am beginning today when I get home from work on the treadmill. I have never ran a day in my life. I figured I would post here so chances are I won't wimp out.

I got the book Emily mentioned. Needless to say I won't finish reading it before I get home. But I did read where the author began with 1/4 of a mile. So the plan is to run a bit and walk a bit. I usually walk at 3.8-4mph for 2-3 miles. I will try for 2 miles, but a slower pace because I already know I cannot run at 3.8mph at least to begin with.

I sure would be nice to enjoy this along with cycling.

~ JoAnn

[Grog]

I got the book Emily mentioned. Needless to say I won't finish reading it before I get home. But I did read where the author began with 1/4 of a mile.

I hope you have a good time running!

Last time I did this workout with a bunch of beginneers and it worked well:

3 min walk workout
1 min run / 1 min walk
2 min run / 1 min walk
3 min run / 1 min walk
4 min run / 1 min walk
The 4 min bit really tested the limits for some of them but they could do it.

Then we did a mix of 1min-30sec and 2 min - 1 min and stuff like that for the rest of the workout.

Don't by shy and plan your walking breaks. It's much nicer to walk when it's planned than to walk because you can't handle running anymore!!

Enjoy!!!