A spring in your step! Running 3/22 and on

[kacie tri-ing]

Good work! I have been running, but not posting! Recovering from my last huge training week, and I have two more big weeks before my taper for Ironman St. George. Just have to stay in one piece a little longer!!!

[OakLeaf]

I've been mostly riding this week ... finally got out for what's becoming my quick Tuesday morning four-miler. Felt good, but it's been too little and too long, and I don't feel like I can really focus tighter on running until I've got TOSRV under my belt...

You guys are doing great. I need a goal. Warrior Dash doesn't count.

[GLC1968]

Wow, you guys are all inspiring! There are some really nice runs posted here!

Me? Not so much. I don't know at what point I got tossed off the running bandwagon, but I managed to claw my way back on last night. First outdoor run in over a month, I think. I did an easy 3.2 miles and while I had some foot pain in the first half mile, it eased off as I kept going and it ended up being a nice run. I really, really wanted to go further since I actually had the time (and I felt good), but I forced myself to stop. Today my ankles are a bit sore, so I'm glad I did. I can't believe I'm about to admit this, but I actually missed running!

Unfortunately, it was immediately obvious that I've got a LONG way to go to get my lower body/legs back into condition for the pounding before I get to increase my intensity enough to actually get a good cardio workout out of a run. That's ok - that's what biking and swiming are for...right?

[Crankin]

Continuing with my little runs 2-3X a week. Since I tend to run when I can't ride (no time or approaching weather), I am not being concerned with speed at this point. I'm generally happy that I can now run the entire 2-3 miles (again), although if it's the day after a good ride, it's a bit difficult.
My friend who works in development at the hospital is pressing me to sign up for the 5K again. It's not that I can't do it, but I hate being so slow with all of those people around me. I'm still refusing to wear my Garmin, but I estimate I am running at about a 5.5-5.6 average, which includes some big hills.

[sgf726]

Easy 4 miles last night ran the last 2 miles of the marathon course from the finish out and back.

[skhill]

Today was the third day in a row of runs longer than 10k at a pace faster than my 10k PR pace. So it's no fluke-- turning 40 has definitely made me faster!

[colby]

Hey ladieeeeeessssssss!!!!

Anyway pretty awesome how the overlapping race seasons are coming in - marathons overlapping with triathlons and duathlons, whew.

I am around 14ish miles on the weekends, just gradually increasing. During the week, intervals to the max (yesterday, half mile repeats, tomorrow, HARD hill repeats).

Last weekend I went to a running clinic hosted by a local PT's office (a friend had shoulder surgery - labrum and spurs - and is seeing them). They seemed to be a pretty decent PT. You went through 3 main stations:

1. Flexibility and general movement. A PT looks you over to see if you can touch the floor with your hands, how your hips rotate, how symmetrical things are. We were splitting hairs here to find any changes, but my left was a little stiff (due for a chiro visit, neglected some stretching) so we talked about some symmetry stuff - mostly glutes, adductors, core, the usual. As I was finishing, I watched them do the running analysis, and the guy asked if I was ready for the next guy, setting me up for some critique...

2. Video analysis. You warm up on the treadmill for a few minutes, then they speed it up - still a jogging pace, not all out - and record you. They play it back and discuss your running form. He was basically speechless. "Well, let me tell you, I.... uh.... well.... I wouldn't change a thing." Midfoot strike, good stride, not over rotating, core engaged, symmetrical, good cadence. We talked about what other people do wrong and discussed strength training to stay strong.

3. Soft tissue. They ask about your history, look over what's been done so far, and give you advice for exercises, stretches, etc. She asked if I ever got massage (yes, once a month), what kind of massage, what kind of stretching/flexibility/strength, etc. "Well, not much I can do for you, but I appreciate you coming!"

They had an optional nutrition station ("everything is pretty individual, sounds like you already know what to do and how to figure it out") and a footwear station ("well, you already have shoes you like, and I don't have much to offer in the minimal department").

They ask why you're there, and I said, I really feel like everyone can always learn something, you can always improve. My goals are just to get faster, for it to be more natural, to make adjustments if needed. Apparently I don't need to make any adjustments. Hooray? I guess knowing is better than not! Unfortunately I am running out of excuses for being slow.