Running into '10

[Grog]

It is inspiring to read all of your run reports!

I never quite dropped off, but I have been running twice a week or less for a few months since starting my new job. Scheduling runs has been a bit complicated for various reasons, including primarily because I cycle to work. But I have a half-marathon in eight weeks and I've decided it would be enjoyable, not painful! So I'm back on schedule.

Ran 7 km yesterday and again today. I discovered a track 2.5 km away from home, and I will be headed there for an intervals workout on Thursday. Long run Sunday is a mere 13 km. I wish I was at more than 15 km already, but I don't want to push it and injure myself needlessly.

My husband got me (at my request) a Nike Sportband gizmo to track my distance for my birthday (yesterday!). I like the simplicity of it, recording just time and distance. Is anyone else here using the Nike+ web site? I wouldn't say I'm crazy about it, but it could be fun to add a few "friends" there. I go by "Grogotte" (Grog was taken).

[colby]

I did about 2 miles today with the dog. I got a Polar RS800CX Multi (just means it comes with the HRM, GPS, and software, really) for xmas from my husband and it was my inaugural run with it all on. I did a 45 minute ride last night with it on, too, but there's no point to wearing the GPS on the trainer.

It was cool to see the route on the map (and how it is downhill at the start and uphill or flat the rest of the way, basically ) and line the speed up with the heart rate chart. Since I had my dog, it was quite comical to actually SEE where she stopped to do her business along the route. The GPS unit is comfortable (it's separate from the wrist unit, which will be quite useful on longer rides and runs and races to extend the lifetime of the most important part, the HRM).

Oops, ETA, this is week 1 of Ironman training. Not really "training" this week, but getting used to daily workouts, sometimes more than one per day, again.

[Grog]

Oops, ETA, this is week 1 of Ironman training. Not really "training" this week, but getting used to daily workouts, sometimes more than one per day, again.

GO COLBY!!!!

[Urlea]

Didn't run today, but I always love reading about yours! Enjoying my rest day after yesterday's run, body feels surprisingly good.

Syndirelah Yes! I'm training for my first 100 mile ultra which will be in August 2010. For the most part I'm a silly excited about it, but sometimes I feel overwhelmed w/ the training ahead. I just keep telling myself that I only have to run 10 miles 10 times & that helps! I'm also hoping to do another HIM in June, the cross training really helps my running and I love tris too.

GLC Welcome! I hope this new plan works well for you & that you're able to get back to running w/o pain. As the other ladies have said, it's not about the distance, it's about running.

[colby]

Thanks, ladies. You are the best.

[Bike Chick]

Wow, Colby and Urlea! I hope you keep posting here while you are training. When are the IM and UM?

Syn, thanks for your help. This will be my first half so I wouldn't know a good race from a bad one. My hubby went to college there too so he will be running down memory lane as well.

[Veronica]

Veronica, glad your knee is holding up--being injured stinks. But those pictures on your website look awesome, you look strong! Im thinking of getting a trainer for working on strength training. (there's only SO much cardio you can do....) and I HATE strength training. Do you think its worthwhile to get a couple of sessions to add into my regime??

Thanks! If I didn't have my sessions with Shawna I would have gained some serious weight in the last two months. I think a trainer who knows their stuff is totally worth it. It cracks me up when we'll do an exercise that's just been mentioned in Triathlete magazine or that I've read about in one of my books. I don't really like strength training either. But she keeps it challenging and having someone to talk to and push me to go harder than I would on my own makes it fun.


Veronica

[katluvr]

Last night was a 4 mile run w/ the 2 mid miles @ tempo.
First mile --warm up was a bit sluggish. I really worried about hitting and sustaining 9:50 - 10 min miles. But I DID. Problem is I find my self running toooo fast, then drift down toooooo slow and then overshoot again. I really tried to "feel" what that pace was when I was at my target pace. Overall I did avg 9:50 for those 2 miles.
I DID walk about 1 min after that. I just need to do that to get my HR down and actually my breathing back in control. Last mile was where it needed to be pace wise, but was faster than warm up mile.

Question.... length of stride.
So a 10 min mile is pretty much "running" for me, meaning a bit past comfort zone. I am 4'10" and have about a 25- 26 incn(I think more like 25) inseam. So I have short legs and therefore a short stride.
On my long run on Sunday my SO (who biked around and checked on me) noted that even for my short legs she thought my stride was too short. I do know it feels comfortable. I did note that when I speed up last night for my tempo pace that my stride lengthened. But when I am in "long" distance mode I keep it short.
SO recommended "bounding" drills. Anyone have any thoughts/recommendations?

Urlea--I WISH I loved running like you did. Of course I don't think I am a "natural" at anything. Biking and running just don't come easy. (Except for doing it very slow and for a long time). You amaze me to just go out and run in those extreme conditions and seem to love every minute of it. Maybe after the marathon training I can focus more on just enjoying it. (But often without a goal I don't even find myself running). You do inspire me!

Colby--An IM?! WOW! And you just finished a marathon. You may have said but when is the IM? I really want to get swimming again adn try a sprint AGAIN. I can't imagine swimming 2 miles. OMG! I will enjoy your training updates.

Synderilah--I hope you don't have to do your long run on dreadmill again this weekend! I'll be doing my firstt 20 miler!

Everyone else--have a great run today (if you are running)!
Not sure of my cross training plans today. Friday I plan to head out to the "hill" (bridge/overpass) and run other that a few times.

Happy New Year!

[Urlea]

Bikechick I'm sure you'll hear plenty about my training in the coming months, you ladies help keep me sane!

Kat In answer to your stride question I have nothing scientific to contribute, but I also have short legs. I'm a 5'4" freak of nature w/ a 27in inseam, the height is all in my torso. That said, unless I am trying to haul during a 5k or finishing with a sprint my gait/stride is always relatively short & that is what my body responds well to.

It seems to shave off some of the impact since I'm not leaping from step to step. It also means that when I slip on muddy trail or ice with one foot my other one is there quickly to keep me from falling. HTH!

[Grog]

Katluvr,

My stride is also quite short. My husband observed that it might allow me to run faster than most people up hills. On hilly race courses, I pass everyone on the uphill, and they gingerly run by me on the downhill.

I think if I wanted to run, say, a 1h30m half-marathon, I'd have to progressively learn to lengthen my stride a little. But that's not really a plan for me! As Urlea mentions, short strides reduce the force of impact, thus the likeliness of injury. That works for me.

[Veronica]

What's your cadence? I've been doing a bit of reading lately about improving my run and it suggests to start with improving cadence.

Veronica

[Susan Otcenas]

Thanks to an unexpected snowstorm here in Portland, I had to do my 9 mile run on the treadmill at the gym this morning. I simply can't fathom doing 20 miles on a treadmill.

Pace varied between 5.6 & 6.0 mph. Coach gave me a target heartrate and I was able to stay in it for the most part. It got a little high at the end, but I wasn't willing to drop below 5.6 mph because I really really wanted to be done!

The weather is warming up, and the rain is coming, so the snow should be gone shortly. Yay!

Susan

[GLC1968]

I'm not the voice of experience here (obviously), but I'm built like Urlea (weird!!! I'm 5'4" with a 27" inseam, too!) and also naturally have a pretty short stride. I'm also working with the concepts of Chi Running as I get back into this and they basically say that a shorter stride is ok. If you stride out in front of you, that just means more heel strike, further in front, causing not only more impact, but also actually slowing your forward momentum forcing your legs to work even harder. I try to strike mid-foot (for my foot injury problem) and thanks to Chi Running, I'm also trying to strike closer to below my body and not out in front.

What this means is that until I learn how to effectively rotate my hips (without rotating my upper body) so that I can lengthen my stride behind me, then I'll be taking shorter steps at a faster cadence. On Monday, when I ran my last interval, I wanted to match my cadence to the song I was listening to. In order to do that, I had to lengthen my stride to slow it down but still maintain my overall pace. It was like a huge A-HA moment! All of a sudden my hips naturally rotated, my legs felt the stretch and I was easily maintaining my pace with less effort. I can't wait to run again tonight to try it again. My point is that if you feel the need to lengthen your stride, you might want to try lengthening it behind you instead of in front of you.

Or, you might want to read Chi Running to get the REAL explantion instead of my half-assed version!

[katluvr]

Thanks...yes, when I "lengthen" my stride it is out and front. Not sure I get the lengthening behind. But I could play with it. On my long run I'll just do what feels comfortable...and if it is my short stride then that is what it is.

Susan...9 on a dreadmill. Hats off to you, too!

[OakLeaf]

Wow, great runs everybody!

It's been a, well, interesting week, but I was able to run enough to stay sane. Um, maybe not, but then it would've taken more than running to keep me sane. Not a bit of mental energy left for speedwork, just miles to get my heart rate up. A little over 4 Christmas Eve, not quite 5 the day after Christmas, then 5.5 from the in-laws' on Monday, actually one of the better runs I've done there, since I found a loop that took me out of their horrid little golf course community without having to run on super busy roads.

Skipped riding this morning to finally get my long run for the week. I took it as a good sign that my heart lifted just thinking about it - this time I could visualize finishing, so I figured I'd add on a little bit. Almost the same route as last week, with a couple of twists to make it 16.4. Only 10 more to go to marathon distance. And 137 days.