Running into Spring!!! wk 3/2 to 3/9

[kacie tri-ing]

I had a 10 mile trail run on sunday. I would say it was nice, but it was pouring rain the whole time, extremely muddy, and the temperature was dropping Afterwards, I finished and showered, DH and I went to get pancakes, and all of the snow hit the southeast (we are in atlanta)....Glad I got the run in :-) I certainly felt like I earned those pancakes...WITH fresh whipped cream! I had 8 miles last night that were really fun. The friend I run with didn't want to brave the rain and puddles on Sunday, but joined in again last night More swimming and biking for the next few days! Enjoy your running!

[Crankin]

I wasn't sure if I would run this week, but I decided to go to the gym before starting my writing today. I thought I might go x country skiing, but I just don't want to spend the time. Plus, it was 12 degrees out when I was ready to go.
Anyway, I noticed a little breakthrough today. After I warmed up, I was able to start my run at 5.7 mph and move to 6.0 mph after 5 minutes. I ran continually for 20 minutes, bumping it up to 6.2 for the last minute there. Then, I did walk for about a minute and a half and got right back up to 6.0
So, I did 2.5 miles in 25.36 minutes. Before, I had to start at 5.2 and gradually bring it up to 6.0. When I started, I couldn't maintain a 10 minute mile for more than a minute! I seem to get really tired after 2.5, though I have run 3 miles several times. But, I didn't want to push it today, since I am leaving on a nordic ski trip Friday and I don't want any Fibro. symptoms popping up.
I've noticed my right hip is definitely cranky after running. At least it's not my left side, where all my other weak spots are. I've been using the foam roller every day, but I would love to hear any other suggestions.

[eclectic]

kacie Wow that is a lot of miles and in less than optimal conditions!

rocknrollgirl Enjoy the bows and kudos - you earned them!

Aggie_Ama isn't it nice to see progress! My HR is doing better finally too. I think intervals and tempo runs help a lot too. I guess it is just getting out there and consistently doing it.

Urlea I didn't realize you guys had such yucky weather yesterday. It is supposed to get to +38 F here today - but of course accompanied by freezing rain turning to snow. So still no clear sidewalks and the streets are still too narrow to run on

Glad to hear DH is feeling better and you didn't catch it all

Oak - 7.5 is quit the run for not feeling up to par! hope everything is feeling better soon

Crankin that is some fast running! (compared to me anyway). You and I are taking 2 different approaches to this - I am going long and slow and you are going shorter faster. Are you trying to build distance or just speed?

I have been doing some leg swings after every run and it really helps my hips - here is a video from runnersworld that shows them (the are at the end of the video http://www.runnersworld.com/video/0,...-1-0-5,00.html
where are you going skiing? I had a chance to go to Big Sky Montana this weekend but we only get 1 day off from school and I don't have any personal days left (it is a 12 hour drive so not worth it for just 2 days skiing unless you are a kid and can drive all night) Not happy - I LOVE skiing at Big Sky AND other friends are down in Colorado this week - I could have gone there too
So all of you who think teachers have it so great - well yeah we do in summer but if you like winter sports or want to go somewhere warm . . . (our state doesn't do the week long spring break like other places - another

My calves are still really bothering me. I am beginning to think it is just doing the slower runs and using shorter strides - when I did the intervals a little faster on Sat my legs didn't bother as much. Plus I am on the treadmill.

Last night I decided to ice them again - Here is the advantage to snow country. I put on some tights, low snowboots and went outside and stood in a snow bank it worked GREAT and it was a nice evening.

Run Report after all that Recovery week this week so last night was only 4 miles easy pace (12 min mile) - it felt hard though and I don't think it was because I swam in the AM - it is just my legs are still sore.

I was able to keep my HR at 154 average so was pleased w/ that.

I really need to solve this calf situation though - when I was looking for the video for crankin I came across some new calf stretches I need to try.

[eclectic]

I looked at my post - there were a lot of but really I am in a reasonably good mood today (until I think I could be packed and ready to leave for skiing today

[Crankin]

Eclectic,I looked at the video(s), but I couldn't find a "swing" exercise. Will go back later.
You know, I think I need to have more of a plan for running, which I have been avoiding, since I don't want to get into the "I hate this because I have to do it" mode. At first, I was going for time/distance and not worrying about speed. The last 3 times, though I have concentrated on speed, being able to maintain at least 5.7-6.0 for 15-20 minutes. It worked. But now, I think I should back off the pace and work on distance for a couple of weeks. My first goal is feel a bit more comfortable running 3 miles, which I don't think will take that long.
I've done a few intervals. Frankly, not quite sure what a "tempo" run is, though I have an idea.
It's easier for me to moderate my pace when I am outside! I feel peer pressure at the gym, where people think I'm actually sort of athletic.
Oh and I understand about not being able to go on vacation when you want. Since I quit teaching, I have actually gone away in January! Now that I am back in school, I am a slave to the academic calendar again. But, we had a 6 week break from Dec. to almost Feb. 1st. Way too long, though they do have a January term and you can take classes if you want. I start Spring Break Friday and it seems much too early, though I remember it being the same time when I taught in AZ. We don't have spring break in public schools in MA, either. Vacation is in December, February, and April, one week each (sometimes more in December, depending on the holidays).
I am going to Stowe, VT. I've mostly skied in NH and locally, so this will be good. I've been cycling there (not so good, tourists and too many cars), but the trails should be great.

[Susan Otcenas]

I'm tired, and it's only Wednesday!

Monday I was in the gym at 5:30am doing an upper body weight lifting routine. My pecs are still sore.

Tuesday I was in the pool at 5:30am with my swim coach. It was a great 1 hour session. But my left arm technique needs lots and lots of work!

This morning I was out the door at 5:30am with a friend. The workout was 50 min run, 1 min walk, 15 min run. On Sunday, running alone for a 66 minute workout, I covered 6.3 miles. This morning, my friend and I covered only 6 miles in 66 minutes. I was definitely the one holding back the pace, not her. I'm really tired. Too many 5:30 am workouts (the only time I can carve out, unfortunately) followed by too many long hours working (13 hours Monday and 12 hours yesterday). No wonder I was slower this morning!

I need to get some more sleep (surprise, surprise, life is a little stressful right now so I'm not sleeping soundly) and I need to eat more (I dropped 3 pounds this week, which is a very bad thing.)

It's a struggle to balance work, fitness, food & life!

My goal for the rest of the week is to leave the office no later than 6pm & to be in bed no later than 9pm. Otherwise I'm going to burn myself out.

Susan

[eclectic]

Susan Definately don't burn yourself out! We need you and TE ! ! !

good job on the runs though - those seem like they are some pretty long runs to do in the same week.

Crankin' I had to laugh at your comment about peer pressure in the gym because I am the opposite - I am NOT athletic at all so no pressure - I just consider myself the the person who makes everyone else happy because they passed someone on the track slower than them (I on the other hand have yet to pass anyone running - when I walk I can kick b*utt and pass most all the other walkers though)

I was thinking instead of calling them swings (but that is really what you are doing - you could call them kicks.) They are at the very end of the video and show them 3 different directions, side to side, front to back and bent knee front to back

And another aside on vacation - we don't get any weeks off at any time except for between Christmas and New Years. We are done for the year the weekend of Memorial day. I would rather have a winter week off and go to the end of May or even into June though but they will NEVER change it here ahhhhh but only another 6 or 7years at the most until retirement.

[solobiker]

No run for me today. I think I am coming down with a cold. I am very tired and a I have been coughing all day. I think it is because I have been increasing the amount ot exercise I have been doing plus I just joined the gym so I am sure there are all sorts of nice germs in there. I hope to get in a long run either Friday or Saturday..although I am on-call for work on Saturday. Once I feel better I need to do some speed work. Have a great day.

[kacie tri-ing]

kacie


So all of you who think teachers have it so great - well yeah we do in summer but if you like winter sports or want to go somewhere warm . . . (our state doesn't do the week long spring break like other places - another

DH and I are both teachers. He always says that we do the work in 10 months that everyone else does in 12, which is why we have 8 weeks (which is always shrinking) in the summer.

We had a calendar meeting today for my school, and I spent the WHOLE time fighting for a mid-winter break (and I got it).

No running today (2 fabulous hours on the bike trainer ), but I wanted to second the leg swings. They are really good for opening up your hip flexors without the impact of an actual run.

[Urlea]

Did my usual 5mile 5a.m. DBRC group run today. Awesome way to start my morning!!!

I have calculated & recalculated my time, checked & rechecked the mileage of the route and I am still shocked at the pace I put forth. I was able to cover those 5 miles at 9:10!!!!!!! For some of you that would be a slow mile, but I used to be lucky to go that fast for just one mile let alone FIVE. I haven't even run a 5k at that pace. It was difficult, I was tired, but I am tickled to death that I was able to hold onto that pace.

Apparently all the HIM training is making me stronger.

Susan-This morning I was thinking of you & the other ladies here that get up early to train throughout the week. I admire your commitment! I am self employed so that gives me freedom to pick the hours I want to train, not having to fit them in at a certain hour. I can't imagine how hard and tiring it must be for you all. Keep up the good work!! You are an inspiring example of the female heart/spirit.

[eclectic]

Kacie Good job on getting the week break! Our illustrious sup does the calendar here and sometimes I think he is from another planet. After the disastrous calendar from last year he finally did form a committee to help. He would like for us to have another NINE days of inservice added to the 6 we already have - I would rather just teach kids.

I have worked year round occupations and never felt the need for a break like I do when working w/ kids. I think it is working w/ that many personalities at the same time all day everyday. Most people interact 1 on 1 at any given time whereas teachers interact 1 on 20.

Ok back to running

Urlea Way to go on the run and the time Whooo Hooooo! ! ! ! You are rocking! you are doing the Fargo Half aren't you? I can't wait to see what time you pull in for that.

Question: I am scheduled for a 3 mile recovery run tonight again. My calves are still sore so my plans are to walk it at a fast pace on the track (after yesterdays thaw we are back to ice again outside - I was hoping to walk outside but now it is worse)
And I plan on doing Saturdays 3 miles at a walk also.
The question is - will I still be getting some benefit if I just walk it instead of run. I want to see if I can get my calves recovered enough so I can do Tuesdays 7 mile run better.

Another question - hopefully w/i the next 4 weeks I can start getting outside.
What do I need to do to transition from a soft track/treadmill surface to pavement? I don't want to go out and blow my legs on an 8 mile run. But I don't want to get behind on the training schedule either.

[Aggie_Ama]

Eclectic- Can you may do a combo? I run a crushed granite that has concrete parts so I get a combo. Some short days I just hit the asphalt of the neighborhood.

Last night I did 55 minutes. Came home with an upset stomach and couldn't eat. I think I might have gotten dehydrated but I felt miserable. My stomach is still wonky this morning so maybe it wasn't dehydration, I hope it was.

[Susan Otcenas]

urlea - Wow, 9:10s!! Only in my wildest dreams. Congratulations!! My big goal for the half marathon (besides just finishing) is 10 minute miles. Probably not doable, but it gives me something to work towards. Next Sunday is Portland's Shamrock Run 5K. I'm hoping to push 10 minute miles over that short distance, to see if I can sustain it without completely falling apart.

I think 5:30 a.m. workouts would be easier if I could get to bed earlier. Yesterday I made my goal of leaving the office by 6, but I still didn't make to bed until 9:30 (at which point the dishes were still in the sink ). SO my 5:30am swim workout this morning became a 6:00am swim...

Aggie - Do you run with water or other fluids? With the heat you run in, I'd imagine it would be easy to lose a fair bit of fluid, even on a shorter run. Once my workouts exceeded 45 minutes, I started wearing a hydration belt with a 20oz bottle of water. I never drink the whole thing, but some days I need it more than others. (I always have a water bottle at the edge of the pool, too.) I know some people hate having something around their waist, but for me it's an easy way to carry my mp3 player, my cell phone and my ID as well.

Susan

[Urlea]

Eclectic- I am planning to do the full Fargo Marathon this May. Last year I did the 1/2 and it was wonderful! When I finished that 1/2 and the DB 1/2 a few months later I knew that I had it in me to do 26.2 so that's what I'm training for this season!

As to your questions: Are your calves sore or in pain?

If they are in pain, take tonight off. You really don't want to aggravate anything.

Just sore? I think you would be fine walking the track. It might actually help get those muscles loosened up a little bit. Swimming is a great recovery when the leg muscles are feeling tender too, I've done that before instead of a run.

On to question #2: Treadmills aren't as soft of a surface as the track so you may want to incorporate more runs on that building up to running outdoors. Once outdoors I would suggest running beside the sidewalk on the grass for parts of your run, but we both know there will be slushy snow there. Maybe find a gravel road?

HTH!

Aggie Sorry to hear your run ended with an upset stomach. Take it easy and stay hydrated.

Susan Your goal of 10min/mi for your 1/2 is a great one to work towards & perhaps not as far out of reach as you may think. Most of my training runs for the 1/2's I did last year were at a 11:20ish pace and I was able to bring the pace down to 10:28 come race day.

On a different note, wouldn't it be nice if dishes did themselves?

[Veronica]

KacieMost people interact 1 on 1 at any given time whereas teachers interact 1 on 20.

I'd love to have only twenty students. It's 30 to 34 in our 4th and 5th grades.

I have done nothing this week. I got hit hard by a cold on the weekend. I've been dragging myself to work because it's conference week. I know I have parents who have made special arrangements to come in and talk. I have students until 11:40 and conferences all afternoon. Of course there was the one who screamed at me for 15 minutes and then I made her leave. That was yesterday. I love the ones who think the teacher is the problem. I'm the 5th teacher to be the "problem".

Today I can barely talk. I'm writing almost all my directions on the white board.

I hope I feel better by the weekend.

Veronica