Running into Summer June 21-27

[katluvr]

Finally! I ran today (it's been like over a month)!
I ONLY did the 3.4 mile loop. And very slow, I did time myself but I refuse to post my time or figure out my pace. I just ran. The Florida summer heat just kills me for running. But I just need to do it and as slow as it takes. My 1/2 marathon is in Nov....so running long miles in Sept and Oct will be tough, those can be really hot months here. But I digress. I ran.

Oh and I saw a dolphin in feeding in one of the canals, I did stop a moment to enjoy. Otherwise I did not walk. Just trotted along slowly. Nothing hurts. Just hot.

So goal is to run again before next week! Stay to my short route and take it nice and easy.

K

[Red Rock]

Susan-May things go well for you between now and when you HIM. Hope your foot problems heal well afterwards.

I have not posted in a while...but my running is going slowly that is for sure. I am now up to 2.5 miles as of this AM. The run felt good and no major after effects which is nice. I guess I must be doing something right. I have kept my HR in the Endurance zone most of the time.

I have done enough track running now and my distances are enough that I am lusting after a Garmin 305. That way I can hit the trails, know what my HR is and my distances. Not only that but the bonus is I can use it on the bike too.

As far as long runs go, I have not really done much of any right now. A few threads back someone asked about adding distance. I have stayed with the 10% rule. When I have come to a distance that I feel like I'm having a hard time adjusting to, I have stayed there for a week or so before moving on. So if I tried a long run of 4 miles, is that going to push me to far? Should I aim for just adding one mile to my 2.5 that I am doing now? I think the Galloway book suggested a long run of 4 miles if you can run 2.5 "normally" Any ideas on this would help.

Slowly I will eventually get up there in mileage. I'm not pushing it at all. My only goal is to be able to run a 5k on trails in August. So I think I'm doing alright for pacing.

Red Rock

[colby]

Ran ~35 minutes today at gentle pace/heart rate. It was actually hard to run gentle pace, my brain wanted to run at The One True Heart Rate.

Been treating my feet nicely and not wearing bare feet/sandals this week (socks and five fingers only) to keep them soft and avoid blisters between my toes or under my big toe. Had a massage yesterday and I felt great today, I turned down biking to work to try to preserve the effect.

Hanging in so far...

[rocknrollgirl]

Susan-May things go well for you between now and when you HIM. Hope your foot problems heal well afterwards.

I have not posted in a while...but my running is going slowly that is for sure. I am now up to 2.5 miles as of this AM. The run felt good and no major after effects which is nice. I guess I must be doing something right. I have kept my HR in the Endurance zone most of the time.

I have done enough track running now and my distances are enough that I am lusting after a Garmin 305. That way I can hit the trails, know what my HR is and my distances. Not only that but the bonus is I can use it on the bike too.

As far as long runs go, I have not really done much of any right now. A few threads back someone asked about adding distance. I have stayed with the 10% rule. When I have come to a distance that I feel like I'm having a hard time adjusting to, I have stayed there for a week or so before moving on. So if I tried a long run of 4 miles, is that going to push me to far? Should I aim for just adding one mile to my 2.5 that I am doing now? I think the Galloway book suggested a long run of 4 miles if you can run 2.5 "normally" Any ideas on this would help.

Slowly I will eventually get up there in mileage. I'm not pushing it at all. My only goal is to be able to run a 5k on trails in August. So I think I'm doing alright for pacing.

Red Rock

Hi Red,
I am very conservative about adding distance having been badly injured two years ago. I add on 1/2 mile to my long run each week, and 1/2 mile to my tempo run every few weeks. I hold for two weeks and add on. My long runs are comfortably up to 8 miles from 3. Slow and steady.
If you can run 2.5, a 5k would be doable now.

[skhill]

I'm coming to terms with the need to slow down my runs in this summer heat and humidity... but I don't like it. This morning was just 3.5 miles, at a 9:15 pace, and that included a couple walk breaks.

I'm in the habit of carrying water only on runs longer than an hour, but maybe in these conditions it'd be a good idea to carry some no matter how short the run. I sure could have used it today-- for some unknown reason, the water fountain I tried wasn't working, even though the fountain just yards away was flowing...

[Crankin]

I did my shadiest 3.5 mile loop this morning, at a pace just above a fast walk. I think my Garmin needs new batteries, so I didn't even bring it. It's amazing how I can just motor up the big hill when I do it slowly. It was only 70 degrees out, but 93% humidity when I left. Ugh. I do take water on all of my runs, because I get dehydrated very quickly. Today I realized I must look like a running Fred, with my Nathan pack, Road ID, and sometimes my huge Forerunner 101 on my wrist. Well, at least I am dressed OK .
I wanted to go further, even if I was walking, but any other route would have been in the direct sun and I am glad I stopped when I did.

[Veronica]

I freeze water in gel flasks and carry some with me on all my runs through the summer. It's not a lot of water, but I can refill at a couple of parks. My tri shorts and tops have lots of pockets for flasks, keys, phone, gels...

I have a waist pack that I'll take if I HAVE to, but I really dislike carrying anything in my hands or wearing a pack.

Veronica

[GLC1968]

I never posted about last week, but I got in ALL three runs! One at 3.8 miles (my *long* run) and two more at 2.6 miles or so. All of them included some barefoot running and one was done on the treadmill.

This week I increase in mileage, so last night was 3 miles shod, 0.5 miles barefoot. Tomorrow will be the *long* run of the week at about 4.5 miles. I will keep at this distance for at least two weeks, maybe three. I'm also seeing a podiatrist on Friday for my foot pain (it's back), so this is all somewhat dependent on his recommendations, too.

I have a question though: Does it matter that I rarely pay any attention to pace? I mean, yes, I'd like to get faster, but I'd also like to go further...can I just run and trust that eventually my fitness will translate into better speeds (ie. better than 11 min/mile)? I do watch my HR and make sure I'm working at a good level for me (and not slacking off).

[OakLeaf]

How badly do you want to get faster?

Speedwork is the only thing that's ever made me faster, on the bike or on foot. My long run pace is considerably slower than it was when I was running shorter distances. I think one interval session a week would be plenty to see improvement, if you're consistent about it.

V, seriously, if you haven't tried the Nathan Intensity pack, give it a try. It rides SO much lighter than my waist pack and interferes with my body mechanics SO much less, that I prefer it even if I'm only carrying an hour's worth of water. I wouldn't even consider running in my Platypus packs or my DH's Camelbak - this is a completely different animal. As Yellow described it, it wears like a vest, not like a pack.

[Veronica]

I've been reluctant to try anything on back for fear it would make me hot. I sweat - a lot - which is why I do okay in our high heat, low humidity. Having something on my back would impede evaporation...

If I ever actually get to run for an hour again on a consistent basis, I'll look into them though. REI carries them.

Veronica

[Red Rock]

Rocknrollgirl-thanks for the input. I agree injury free is always much better. So instead of aiming for 4 miles I will just add .5 to my 2.5 and make a 3 instead. A few weeks down the line I will be at four and I will still be in good shape for my 5K race.

The good thing is I will have at least trained for it and, more or less, done it properly. The only thing I am lacking in the training is speedwork and hills. I have been trying to brainstorm where I can go that is fairly close to the house so I can get there quickly to run hills in the AM. There is a lot of asphalt and not a lot of dirt Probably the reason, or one of the reasons I have made it this far is because I have just stuck to the track or dirt.

Thanks for all of your help

[Red Rock]

V -I am in agreememnt with Oakleaf on the packs. I tried wasit packs and they were bouncy for me. Then I got the Nathan Intensity pack. When I first tried it, it felt great. Then for comparison purposes, I tried my camelbaks. The camelbaks are definately packs and not vests. The vest is much better and the side straps breathe well too.

[GLC1968]

How badly do you want to get faster?

Speedwork is the only thing that's ever made me faster, on the bike or on foot. My long run pace is considerably slower than it was when I was running shorter distances. I think one interval session a week would be plenty to see improvement, if you're consistent about it.

I would like to be faster, but I would like to be able to run further, injury-free, even more (at the moment). I'm thinking that I ramp up my mileage this summer to a good level and then work on getting faster for next tri season. Does that make sense? Maybe do some interval work over the winter? Keep in mind, that my cardio fitness is still improving daily as I push it both with running and swimming.

I know that when I started biking, I got faster as I biked more without really trying. I certainly never set out do to intervals or any specific training outside of building my distance/TITS.

I'm really trying not to over-think/over-analyze this...but it's pretty much a losing battle for me. I'm a thinker.

[Crankin]

GLC, I'm about where you are at now, too. I really never did anything to improve my cycling speed, either. It just happened. I know if I start "training" it becomes a chore. I've always been more of an endurance vs. speed person, so I know to improve now, I have to do intervals. I have finally worked my way back to my cycling speed before I was sick 2 years ago, but I still have days where I am slow. I do intervals once a week on the bike, or try to keep up with DH on the flats and that helps.
All I know is that last year when I had to stop running for awhile, I was at a 10:00 or 9:45 pace and I'm still not back there, yet.

[GLC1968]

Oh, Crankin - you make a good point. I should also mention that unlike most of the runners/cyclists I know, I am not built for endurance. I'm muscular and I tend to be more of a sprinter. That's kind of why I am hopeful that if I just get the miles in, the speed will eventually come.

I'm also quite heavy for my size/height and always will be, so I know that will keep me from ever being a true speed demon over distance (which is fine with me).