The JOY of running--week of 12/14 -12/20

**indigoiis** · 12-17-2009, 11:36 AM

Hi all... I ran 3.5 out in the cold today, and did weights this morning.

Brr. Rest day tomorrow.

Have a good day everyone!

**OakLeaf** · 12-17-2009, 11:56 AM

Mile repeats x 3. I'm really struggling emotionally today from a couple of different directions, so I'm giving myself !and you! credit for getting out there. I'd only been doing two at a time, and I'd said I was going to do three next time, so here they are. Managed to keep the pace up on the last one in spite of the mental struggle... which makes me think I ought to bump the pace a little next time.

**rocknrollgirl** · 12-17-2009, 01:03 PM

I did an hour long trail run today, not sure of the distance...6-7 miles???
Cold and windy, just how I like it!

**Becky** · 12-17-2009, 04:08 PM

3.1 miles on the treadmill, 1 of which was barefoot

R&RGirl- you are so much tougher than me! This cold and wind has me wimping out!

**Urlea** · 12-17-2009, 06:45 PM

Ran with Maggie today. With the holiday season upon us getting chances to run together has been difficult, but our schedules allowed for a 6miler this evening. The temps were great at 15 ABOVE & no wind!

It wasn't a particularly fast run, but it felt good to be out and about.

**colby** · 12-17-2009, 10:10 PM

Originally Posted by katluvr

So I am struggling with what to change/cut out/total mileage per week, etc.
I know I can look on line and find many plans. For those of you that have done a marathon, how many miles per week do you think I need. Taking into consideration that I am about 9 weeks out from my marathon, and keeping "increase by 10% rule" in mind.

A longer midweek run - never over 8-10 miles, probably more like 6-8. This probably won't change.

An intervals run - not usually over 3 miles (maybe more considering some warmup time I guess). This probably won't change either.

Your long run - goes from wherever you are now, around 16, to at least 20 (I think my longest long run this time was 22). This is mostly where your 10% weekly will come since you're already in the middle of your plan.

Right there we've got about 25-30 miles (your biggest week being the one you run 20+ miles in before you start to taper). The rest is maintenance miles (or cross-training) and your ever important rest time.

PS: Regarding running this week... other than my run in the snow and run on the weekend, I've been doing the elliptical at the gym and yoga. Crappy running weather (slippery - ice is the one thing I don't like to run in) and avoiding the bike/pool for another week or so. Pretending to be a gym rat.

**Jones** · 12-17-2009, 11:20 PM

I did a 40 min run in 72F, which had me searching for shade on the trail. I am so impressed with all the cold weather running. Today I am suppose to run 5 miles but I am having problems with a persistent cramp in my left calf. I have tried stretching and massage to no avail does any one have any advise?

**rocknrollgirl** · 12-18-2009, 01:47 AM

Originally Posted by Becky

3.1 miles on the treadmill, 1 of which was barefoot

R&RGirl- you are so much tougher than me! This cold and wind has me wimping out!

I am not tough at all! I cry like a baby when it gets over 70 degrees....

Now if you want to see tough...you should see us on our winter Tues night road rides....in the dark, in the cold....headllamps. That takes every ounce of fortitude that I have.

At least while running you generate some good body heat.

Unfortunatley they are predicting some pretty heavy snow for the area this weekend. It will screw up the trail running for a while. Time to break out the snowshoes I guess.

**OakLeaf** · 12-18-2009, 02:30 AM

Originally Posted by Jones

I am having problems with a persistent cramp in my left calf. I have tried stretching and massage to no avail does any one have any advise?

Persistent, or recurring? If it feels like it never really leaves, your calf might be full of trigger points... mine go that way if I'm not careful, and they're so deep that it takes a LOT of attention (and pain) to work them out (even partially - I haven't been able to get mine to go completely away yet). Rolling pin or Stick, knee of the opposite leg, small bumps on a Thera-Cane, several times a day. And try to figure out what it is about your running form and/or other activities that produces them (I'm still working on that, too).

The other thing is that as I've increased my cycling and running miles, I sweat out a LOT of calcium and especially magnesium. I was getting cramps at night and post-exertion, foot cramps during exertion, until I started taking a full gram each of calcium and magnesium every day. You might try that...

Good luck, cramps are no fun.

**Becky** · 12-18-2009, 03:57 AM

Originally Posted by rocknrollgirl

Now if you want to see tough...you should see us on our winter Tues night road rides....in the dark, in the cold....headllamps. That takes every ounce of fortitude that I have.

At least while running you generate some good body heat.

Unfortunatley they are predicting some pretty heavy snow for the area this weekend. It will screw up the trail running for a while. Time to break out the snowshoes I guess.

Where do you ride? I have an easier time dressing for riding then running!

5"-8" predicted here....I can't wait to get the bike out in it! DH and I are going to try making studded mtb tires today. If that fails, it may be time to get the XC skis out

**katluvr** · 12-18-2009, 06:34 AM

Wow! Great runs you all are doing...despite the weather.
It was POURING down rain this AM when my alarm went off at 5:30. Took that as a sign to finish taking my "break" from running this week. Weather to improve (less rain chance and cooler weather) this weekend...so I'll be plenty rested by then.
A bit sore in places (back muscles and buttocks) from training session yesterday. So need to work that out before tomorrow's run.

K

**Jolt** · 12-18-2009, 11:27 AM

About an hour run/walk on the local trails today. Not the best conditions on these trails for running--lots of ice patches/uneven hard snow. It wasn't much of a run but it was still nice.

**rocknrollgirl** · 12-19-2009, 01:40 AM

Originally Posted by Becky

Where do you ride? I have an easier time dressing for riding then running!

5"-8" predicted here....I can't wait to get the bike out in it! DH and I are going to try making studded mtb tires today. If that fails, it may be time to get the XC skis out

For the night road rides we ride close to home. Off road we ride all over, NY, NJ, PA, down by you, White Clay, Fair Hill.

We race the H2H series and have done some of the MASS Series. We race for team mtbnj.com
Heading out this morning to try and beat the storm for a ride.

**indigoiis** · 12-19-2009, 08:31 AM

short 2.5 trail run with DH this morning before the snow comes. He's a natural and fast. I'm very happy he likes running! But I don't see myself running with him... he goes out and I say, "Bye!" LOL.

**skhill** · 12-19-2009, 11:22 AM

Snow!! Woohoo! When I saw the forecast for this morning, I was so looking forward to my run-- 32 F, with an inch or 2 of snow on the ground. Just what I like!

But the reality kinda stunk. It wasn't an inch or 2 of snow, but rather slush on the ground. Yuck. My feet were soaked before long (thank goodness for wool socks).... I ended up turning around before long, and only did 4 miles. And it was the first time since October that I averaged a pace slower than 10 min/mile.

At least it wasn't ice (we get a lot of that here in KY). And at least it wasn't a blizzard. And I'd rather deal with 2 inches of snow than a humid 95 F in August...

Hope y'all's Saturday runs went better than mine!

Thread: The JOY of running--week of 12/14 -12/20

Thread Tools

Display

Posting Permissions