Running into Spring 3/16-3/22

[Urlea]

Susan- I've used Runner's World training programs since I started running. It lets you begin a program based off of your current weekly mileage & race pace. It also lets you decide how hard you want to train which can lessen the amount of days per week you run. HTH!

http://www.runnersworld.com/cda/smar...-0-0-0,00.html

Congrats again to everyone who raced over the weekend. Sounds like some cruddy weather, but you all did great!!! Good job!

I was back to running today. Some deep puddles had me rerouting my original route, but I managed a 3.7 miler. Should've let lunch settle longer, tummy was sloshy. Overall it wasn't bad though, beautiful day with temps in the upper 30s.

[Susan Otcenas]

Urlea - thanks for the link. I just put in my information and created something I think will work for me. It starts out 3 days per week for the 1st 6 weeks, then goes to 4. I'll give it a whirl for a while and see how it goes.

Do you do the speedwork on a track or a treadmill? I'd imagine that the treadmill would work best, as you can get the precise speed and distance called for in the program.

Susan

[Jolt]

I did my 30-minute run around the neighborhood today; it was sunny and in the mid 50s. Tomorrow is supposed to be another beautiful day so I think it will be another running day (maybe even on trails). It feels so good to run without getting any IT band twinges finally!

[eclectic]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now, off of runners world and am now in week 10. I have found it very doable and it sets the pace for you depending on your speed. I am of more mature vintage and have been able to handle the distance increase each week.

I am still on the treadmill I was hoping to be transitioning to outside but the water, mud and ice still aren't good on the sidewalks or streets. A good friend who is a seasoned runner slipped and fell yesterday cutting his leg up. Definitely not worth it for me.

I did all 8 miles of my run yesterday on the treadmill I was able to hold the whole thing at a 12 min mile and keep my HR steady


Someone was wondering how anyone can be on the treadmill for over 1.5 hours - I found myself staring at a spot on the wall and meditating - I practiced zen meditation for a bit and found what I learned helpful. Also I broke it into 1/2mile chunks.

Oak I had to laugh at your comment about pace - I am a snail compared to everyone else!

I just have to remember that last Sept I could barely go 2 miles at almost a 13 min pace and even w/ that my HR would jump up. So I am very pleased w/ my progress.

Now just to get outside!

BTW my calves are still sore - I wasn't able to get a deep tissue massage like I wanted. A friend who is an OT said to roll my arches on a ball. I rolled them and it helped somewhat, also another experienced runner said it sounded like I was doing a mid-foot strike - last night I concentrated on proper form and it felt better. But I still feel like I was hit by a Mack truck. I need a good nights sleep

[Jolt]

I did about 45 minutes of trail running today, along with some walking since it was so nice I didn't want to come back inside yet. No idea what my pace was as I generally just go for time (especially on trails); all I know is that I am not exactly a speed demon. I discovered a new trail today and explored that. Tomorrow will not be a running day (three in a row may be pushing it)--I think I heard it's supposed to rain anyway.

[Susan Otcenas]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now....I did all 8 miles of my run yesterday on the treadmill

Eclectic - Your 5K program has you running 8 miles in one workout?


I ran 5.25 miles this morning with a friend. We kept the pace very comfortable until the last 10 minutes, when we kicked it up a bit. I felt fairly strong, especially up the grades near the end. It's been nice having someone to run with once a week these past 3 weeks. Good conversation makes the miles go by fairly quickly.

Susan

[eclectic]

Eclectic - Your 5K program has you running 8 miles in one workout?


I ran 5.25 miles this morning with a friend. We kept the pace very comfortable until the last 10 minutes, when we kicked it up a bit. I felt fairly strong, especially up the grades near the end. It's been nice having someone to run with once a week these past 3 weeks. Good conversation makes the miles go by fairly quickly.

Susan

I was surprised too when I first got it last fall. (I wasn't intending on doing a 1/2 at that time.) I thought 8 miles no way! and why? It goes up to 10. But I decided to stick w/ it and when I switched over to the 1/2 program it was very very similar until about week 12 when the 1/2 program adds some miles mid week.

One thing I have found is I am now faster on the 5k because I know I can sustain that pace for that long w/o a problem.
And I have dropped 2 minutes off my walking mile!

We also do something similar in Swimming - we do a 20 min swim and see what our average 100 time is. We then know that we can easily maintain that pace for 20 min so we can kick it up a notch or 2 for shorter races.

[Crankin]

Well, I tried running at the gym today. Yes, it was early AM, but I have come to the conclusion that I really need more rest than most people. I did a 37 mile ride yesterday and everything felt bad on the run... I ended up doing a run/walk for 30 minutes in addition to my core work.
I don't want to stop running, but cycling is way more important to me. Guess I have to work on the timing of my rides and runs, but I was kind of discouraged; if I knew I was going to walk, I would have gone outside!!