Run away! BOO! Halloween week runs, 10/25/09-10/31/09

[OakLeaf]

SJCzar, good luck!

Twice... does that mean that there'll be two-way traffic through the tunnel?? Yikes.

[colby]

The heavens hath shined upon me today and awarded us with a fresh dusting of wet sloppy snow (which melted by 11, but it was still spitting snow all morning).

Anyway, it was about 36F when I went out for my run. My marathon plan called for 5k at 5% at marathon pace, but I don't have a 5k long hill and I refused to go run on the treadmill. Last week I did hill repeats instead of their flat repeats because I felt it was time for hill repeats. The plan is basically Sunday long-freaking-run (built from 8 up), Monday off (yoga), Tuesday 8 miles (built from 5 to 8), Wednesday 45-60 easy minutes, Thursday intervals for about 30-40 minutes including wu/cd, Friday 30-45 easy minutes, Saturday off (cycling, yoga, walking, hiking, whatever I feel like).

So, today I decided to do 5k at hard effort and then jog/run/walk/whatever to be out for at least 30 minutes. And.... drumroll please... I finished my 5k in 23:54. Yes folks. That's a 7:42 minute mile . Heart rate looked right for a 5k effort - the level of effort I always refused before because I thought it felt hard (imagine whining voice here). Yeah, it's hard. I guess you get used to it and that's the point. Earlier in the week I did 8 miles in 1:06... 8:15 miles (around the same effort of a 10k with two extra miles at the end).

I need to do some work on my glutes to keep my right hip in check, I feel it nagging at me but in a different way than before. My glutes feel like they are missing some of the definition... hard to describe. They are firing like a blob rather than two muscles. Experienced this in PT, and it was a matter of continuing with the regime. Time to dig up those PT exercises and the glute exercises I did during IM training.

[OakLeaf]

Whoa Colby, way to go! Maybe someday I'll be able to race 5K that fast.

Post a link to your glute exercises if you would? I'm looking for some new ones myself.

At least I'll be in a new age group for my next race. What is it with 45-49 y/o women, anyway?

[Jolt]

40-minute trail run today on the easy trails near my friend's house. It was a good run, much better than Tuesday's, and I'm glad because that was the last run before Saturday's race (I may swim tomorrow, or just decide to be a bum) and it's good to end on a high note. On the race entry form we had to give a predicted time...I wrote in 30 minutes for the 3-mile race. Hopefully I can beat that.

[indigoiis]

Jolt, I think with all the trail running you've been doing, you'll beat that time easy. We'll be rooting for you!

Colby, wow, that 5k time was amazing. And for a training run! I bet that felt good!

You guys are inspiring!

[ASammy1]

You guys are inspiring!

Amen to that!

I've decided to let the blisters heal and then re-start my program next week...

[colby]

40-minute trail run today on the easy trails near my friend's house. It was a good run, much better than Tuesday's, and I'm glad because that was the last run before Saturday's race (I may swim tomorrow, or just decide to be a bum) and it's good to end on a high note. On the race entry form we had to give a predicted time...I wrote in 30 minutes for the 3-mile race. Hopefully I can beat that.

Good luck!! We'll be thinking of you.

[colby]

Whoa Colby, way to go! Maybe someday I'll be able to race 5K that fast.

Post a link to your glute exercises if you would? I'm looking for some new ones myself.

At least I'll be in a new age group for my next race. What is it with 45-49 y/o women, anyway?

Since I don't usually race 5ks by themselves, only in triathlons, I am hoping I can race that fast, too!!!

Here's the link my IM training plan used:

http://www.bodyresults.com/e2gluteusmedius.asp

[OakLeaf]

Here's the link my IM training plan used:

http://www.bodyresults.com/e2gluteusmedius.asp

Thanks for that!

This one looks like a lot more fun though, I'm trying to figure out how to do it.

[colby]

So, today I decided to do 5k at hard effort and then jog/run/walk/whatever to be out for at least 30 minutes. And.... drumroll please... I finished my 5k in 23:54. Yes folks. That's a 7:42 minute mile . Heart rate looked right for a 5k effort - the level of effort I always refused before because I thought it felt hard (imagine whining voice here). Yeah, it's hard. I guess you get used to it and that's the point. Earlier in the week I did 8 miles in 1:06... 8:15 miles (around the same effort of a 10k with two extra miles at the end).

So, for kicks, I looked up Runner's World's Training Calculator and dropped in my 24 minute 5k time. The calculator uses a formula to predict race times and training paces (http://www.runnersworld.com/cda/trainingcalculator/).

Based on a 5 kilometers race at 00:24:00, your projected finish times for the following distances should be:
1500m 6:41
the mile 7:13
3000m(3k) 13:57
3200m(about 2 miles) 14:56
5000m(5k) 23:59
8000m(8k) 39:27
5 miles 39:42
10,000m(10k) 49:59
ten miles 1:22:46
a half marathon 1:50:12
a marathon 3:49:46

A sub-4 hour marathon!

However, based on this guide:

Based on your 5 kilometers race time of 00:24:00, the paces of your different training runs should be:
9:47 min/mile Easy run training pace
8:09 min/mile Tempo run training pace
7:21 min/mile Maxmum oxygen training pace
6:48 min/mile Speed form training pace
9:47 - 11:01 min/mile Long run training pace

I am actually doing my long runs at exactly that pace. I just thought it was my marathon pace...

Food for thought. I'm not sure what to do with it. I hate to get my hopes up. You know, though... maybe I just need to see it? Maybe I need to tell myself that it IS possible.

[indigoiis]

OR, like my DH likes to say to me, you just accept that it is.
You just happen to be fast.
We girls often grossly underestimate ourselves.
You've been training hard. You're fast. You like doing this. So enjoy it!

[indigoiis]

Ran 3 miles this a.m. on the treadmill at the Y. I like running outside better but trying to get my money's worth out of a new membership.

[katluvr]

It was supposed to be a 3 mile run (til hot and muggy). Well about 1/2 way thru the lower GI started talking. So it was about 2.5 (ish) run.
I don't even know my pace or time. I had other things on my mind (sorry if TMI!)
This weekend are 5 & 6 milers. I'll be checking in later.

My friend is doing the NY Marathon this Sunday. She has tried to get in 3 times and so by default she got in. She has been training in this unbareable heat all summer long. So "Go Joann" (she is mid-upper 50's and this is her first!) Bibb#62813.

K

[Susan Otcenas]

I was in Mexico from Thursday to Monday. Ran twice while I was there. Friday was my 40th birthday, and it just felt so *right* to get up and go for an hour long run first thing in the morning, before the sun was fully up. I've struggled a bit with this particular milestone birthday, so going for a run and reminding myself that I'm a young and fit 40 was the way to go. Plus, you can't help but feel attractive when you run in Mexico. Any car with men in it beeped the horn. Men waved or whistled. Sure, they do that to any woman, but hey. There are worse things than having someone whistle at you on your 40th.

Ran again Sunday and enjoyed being in such a warm climate.

My first run back this week was a bit of a shocker. It was 36 degrees and very damp. Fleece hat, gloves, long tights, wool top, a jacket.... Sheesh. Send me back to Mexico, please??!!

Heading out for another run in a few minutes. It's "warm" this morning. 54 degrees!

Susan

[colby]

OR, like my DH likes to say to me, you just accept that it is.
You just happen to be fast.
We girls often grossly underestimate ourselves.
You've been training hard. You're fast. You like doing this. So enjoy it!

This feels like a "repeat after me in front of the mirror" exercise... I'm good enough, I'm fast enough, and dog gone it I am a runner!