Run run run 11/08/09 - 11/14/09

[indigoiis]

I thought I'd start this week's thread off. I ran in my new Vibrum classics on the trail I will be running a race on in a couple of weeks. I took my time and went gingerly as the rocks and acorns and roots - they do hurt when stepped on, there's no way around it. Although it was really good to run this way and keep everything relaxed and learn to bend my knees and up my cadence and all that. I will be racing in trail running shoes, though, for sure. What's good is that I mapped out the trail in my head, and I know that if an injury is going to happen, it's going to happen because I'm wearing shoes! Lots of ankle-twisters on that trail. With the VFFS, I was really keen to avoid ankle-twisters but in a race situation I'm not going to be able to scan ahead so easily.

I am glad I bought the VFFs! Thanks to all here for the inspiration. I probably overdid it at 8.5 miles but I am not hurting now (wait til tomorrow?)

Riding tomorrow and Tuesday, and running on the road on Wednesday and Thursday. Maybe a short trail run Friday.

Indy

[Urlea]

Indi- I'm glad you are enjoying the VFFs. I agree with your assessment though, there are definitely advantages and disadvantages to wearing them. While I am logging more miles in mine, I don't think they will be my primary running shoe. The awesome part is how it helps correct your form so that when you do wear standard running shoes again your form reflects that.

When is your trail race?

Yesterday was a beautiful sunny 60F day, I wasn't planning a run but when we get days like this in late fall it's a must. So, I slipped on the VFFs, my new LS tech-top, my hydration belt and hit the street with the goal to go as far as I wanted/felt good. As it turned out it felt fantastic & I had difficulties ending the run at a little over 11miles. That's my longest run in the VFFs. Everything in my body felt/feels amazing accept for a few blister spots. Unfortunately my running "thorn" is that I blister easily. It seems every runner has their issue & that is mine. I still haven't figured out what I need to do to prevent them.

[Becky]

I'm not quite ready to try VFFs (yet! ), but I did run a lap today in my new training flats, just to start getting used to them. It was quickly apparent that my left foot still heel strikes ever so slightly (but not like it used to!). I could actually hear it in my cadence- pretty darn cool IMO. I hadn't noticed it previously in my normal running shoes.

I think switching to less structured shoes will pay off in the long run, but I'm being really cautious with it for now.

[OakLeaf]

It's World Run Day!

Mile repeats for me today, x 2. I was kind of sore from the beat-down I got on the bike yesterday, but managed to keep a reasonable pace.

70 degrees, sunny and only light wind. Wowza.

[katluvr]

I'm posting cross weeks here...technically my Sat. run belongs in last weeks thread.

Sat. AM did a 4 miler. I was still very tight from my workout with personal trainer (or is it the miles I am logging?)
I felt pretty good. (Slept in til 7:30 ish). 43:30 total time. So pretty good. But was very stiff after. Darn tight hamstrings!

Sunday was a 7 miler. I did have 2 big (and strong) beers Sat. night (I need to quite that). But not sure it was the libations that did me in. (I have some gatorade before bed to help w/ the dehydration). I was just tired. Legs heavy, tight. I decided to keep it really slow. But for a 7 miler all I wanted was to get it done! Did not enjoy at all. Took to long (30 second-ish) stretch breaks. It as slow and not very pretty!
Very glad to put running shoes away for a day!

Goals for this week:
More rest
Keep on schedule so I don't run 4 days in a row
Keep all runs "slow" and "easy" this week. (Even hill night)
No beers on Sat. night before 9 miler.
Total mileage this week will be 28 miles.

[Jolt]

Didn't run at all this weekend--was working and didn't really have time. This afternoon I had a CPR class at work and decided to run there and back (a distance of probably 2.5 miles each way). It was a good way to get my workout in as part of something I had to do anyway, and good practice for running on the roads. It's fun using running as another transportation option, but I still like trail running better than city running--having to deal with people and traffic makes a run less of a stress reliever.

[ASammy1]

I didn't run this weekend either. Was waaaayyy too busy standing up in a wedding. The rehearsal and dinner was Saturday and the wedding on Sunday.

Today was my wedding weekend recovery day

[colby]

Went to a wedding this weekend and did my long run in Seattle (Woodinville, actually) on the Sammamish River Trail. Awesome running weather - 40s and overcast, some sprinkles. I am convinced this is the weather I was born to run in. It may help that I was born in Seattle. I went Woodinville through Marymoor Park a little ways past and back. My father-in-law mapped it out for me. I would totally recommend it for running/riding. I was happy to see so many runners/riders out! Our trail is pretty much deserted over here.

I have been moving my long runs to match marathon start time (8am, thankfully not earlier), and got out by 8:30. The "out" of the out and back felt really great. I was not watching miles/watch, just running at long run effort, and I must have been cranking. I turned around at the turnaround approximate 10 mile point and came back, I want to say my watch was more like 1:30 or 1:35 than 1:40. I stopped at the turnaround to drop some trash and this is when the bad news hit - my hip flexors instantly started tightening and I felt the shortness in my abdominal area. NO more stopping for any time period at turnarounds, EVERY time I've done that this happens. Don't stretch unless you need to!

I stopped a few miles back into my return trip and stretched over a fence (lengthening the core of my body like I would over a stability ball) and that REALLY helped! I felt good again, but I know I was slower than the "out" portion. I had so much extra time on the "back" that at about 2 miles to go I stopped at the bathroom, ate my last gel, stretched. I made it back at 3:20 almost on the dot - if you figure I dawdled for a total of 5 minutes stretching and bathrooming, that's more like 3:15 and a 9:45 mile. Of course the "out" was between 1:30 (9 min) and 1:35 (9:30 min) and the "back" between 1:45 (10:30 min) and 1:40 (10 min), but I'll take what I can get. (Devil on shoulder says she's not convinced I can run 26.2 without stopping to pee, but I think I earned it)

I hope next week's (FINAL) long run goes this well! I'll be psyched for the 4-hour marathon I'm going to run on the 29th! (Working on the visualization)

Battle scars: I got a blister last week on the long run that hardened but made it so there was tough and soft skin next door to each other and the soft skin made new blisters. Time to file down the feet, patch the blisters. I did pretty well on bodyglide, there's a couple spots where my sports bra made my skin sad (in the shower that was OMG ouch) but I have had MUCH worse in weeks past so I'm learning.

Time for eating and sleeping now. Eat, sleep, run, work.

[katluvr]

Great run Colby!
I am waiting for more comfort and ease to come into my runs (especially as I move out the distance).
No rain from Ida so was about to gout out and do my 4 miles this AM. Took it easy. Did not look at pace.
After reading Oak's thread about easier training schedule I am thinking that there is an option to drop 1 run (Sat.) and maybe bike then long run Sunday. But get in all the others. We will see. Too early in the game to make that decision.
I'll stretch tonight and hopefully no rain tomorrow evening so I can do my "hill" run.

[indigoiis]

Didn't run today because I rode all the way in at a good clip. Plus, Pilates last night was a killer!

So, I was looking at the site for the trail race I am running in two weeks (here in RI - 8 miles), and checked the stats from last year. 250 runners, the winning time being something like 53 minutes. There were only about 15 women total. The best female time was 1:05. The last runner came in at 1:45.

I did this same trail last weekend in VFFs in 1:33. Now granted I did take my time, because I was tentative with the new VFFs, and stopped to pet a dog or two. But I am worried, because will shoes really make that much of a difference with my time?

I am wondering if I should go out and do the trail this weekend in my trail shoes, or should I do another trail? I would like to be more middle-of-the-pack time-wise, and considering so few women participate, to be able to win in my age group! ;P

Maybe I shouldn't worry, and just run it and have fun.
Anyhow, that's what's going on in my head. Maybe I shouldn't have checked those times!

[indigoiis]

Oh, I was looking at the 1998 results! Nevermind!
Now the first place runner did it in 46:31, top female in 54.45.
Middle of the pack is about 1:12.

[colby]

Didn't run today because I rode all the way in at a good clip. Plus, Pilates last night was a killer!

So, I was looking at the site for the trail race I am running in two weeks (here in RI - 8 miles), and checked the stats from last year. 250 runners, the winning time being something like 53 minutes. There were only about 15 women total. The best female time was 1:05. The last runner came in at 1:45.

I did this same trail last weekend in VFFs in 1:33. Now granted I did take my time, because I was tentative with the new VFFs, and stopped to pet a dog or two. But I am worried, because will shoes really make that much of a difference with my time?

I am wondering if I should go out and do the trail this weekend in my trail shoes, or should I do another trail? I would like to be more middle-of-the-pack time-wise, and considering so few women participate, to be able to win in my age group! ;P

Maybe I shouldn't worry, and just run it and have fun.
Anyhow, that's what's going on in my head. Maybe I shouldn't have checked those times!

I am an information junkie - I would run the trail in my trail shoes and VFFs both and see what the difference is. Though, it's likely you couldn't JUST run in your trail shoes since we know your VFFs improve your running posture, it might be useful to know for racing, and for the last one or two runs leading up to a race.

[colby]

Great run Colby!
I am waiting for more comfort and ease to come into my runs (especially as I move out the distance).
No rain from Ida so was about to gout out and do my 4 miles this AM. Took it easy. Did not look at pace.
After reading Oak's thread about easier training schedule I am thinking that there is an option to drop 1 run (Sat.) and maybe bike then long run Sunday. But get in all the others. We will see. Too early in the game to make that decision.
I'll stretch tonight and hopefully no rain tomorrow evening so I can do my "hill" run.

From what I've read, bike miles count 2:1 to run miles (2 bike miles is 1 run miles) as far as endurance goes... so if you're active, you're active. One day won't kill you as long as you get your key workouts in. If you think 5 days a week is too much for you, it's better to go back to 3 or 4 and enjoy it than it is to do 5 and cry (or injure, or tire of running and put your shoes on the shelf).

It may also make a difference where your days off are. My current plan has the days before and after the long run off. I've done others where 2 days before is off, the day before is a short run or ride, and the day after is off. I guess I've always been on 5 day a week plans (6 days for Ironman with day after consecutive long ride/run off, but so much variety there).

Don't hesitate to play with it a little, but since you started from scratch you will still need to get most of the time in.

Oops, forgot to log. 5k run today with some extra time after, the previous 5k wasn't a fluke and I ran today in 23:45 again (it was easier this time, for what it's worth; last time my HR was closer to the max I'm comfortable running, this time it never was).

[indigoiis]

I am an information junkie - I would run the trail in my trail shoes and VFFs both and see what the difference is. Though, it's likely you couldn't JUST run in your trail shoes since we know your VFFs improve your running posture, it might be useful to know for racing, and for the last one or two runs leading up to a race.

Thanks! I think I will run it on Sunday in my trail shoes and try to race pace it... the last two miles are on pavement, so I am thinking I will really book it once I get to that pavement. The rest of it is all singletrack woods trail with bridges over swampy areas - not a lot of room to pass. With 300 runners, this is going to be interesting.

Running 3 today at lunch, 5 tomorrow, 3 Friday. Saturday off.

[Crankin]

I did a 4 mile trail run and it was hard the entire time. I went on a different trail than usual; it's part of the national park, so no roots or rock gardens. I just struggled, don't know what else to say, except I kept at it, took lots of walk breaks for about 10 seconds on the way out, which was a small uphill most of the way. Felt better on the way back, but still my leg were like lead.