Running through the Tulips - April

[Susan Otcenas]

I'm *still* rehabbing my IT band, but I've been gradually able to add time and distance while continuing to make improvements. This past Sunday, I did my longest run since my IT started acting up: 1hr20min. I felt some tension starting to build in the IT band in the last 15-20 minutes, but no real pain. Plenty of foam rolling and I was fine the next day.

Last week I ran 5 days! This week has 4 on the calendar ranging anywhere from 20 minutes to 1hr30min.

[limewave]

I think I am sick in the head. I am considering running sand dunes today . . . Quick! Someone talk some sense into me!

[emily_in_nc]

I have not been able to run for awhile. Last week we were traveling, then this week I had a series of issues...hangover Mon. morning after a beach birthday party with an open bar (and wine, which I never get here since it's so $$$), then on Tuesday, a few fire ant bites on my right foot caused it to swell, and I'm still suffering from that. I guess I am really allergic. Ugh! My shoes on that foot are all too tight, and it itches like crazy, despite Benedryl, cortisone cream, and epsom salt poultices.

My friend just got back to Belize from a visit to the US and brought me my cool new running gear -- a water flask belt, a sports watch with stopwatch, and some new Swiftwick socks, and here I can't even use 'em. If my foot is better tomorrow, I will try a short run; otherwise, I'll wait for Monday as I have other activities planned for Sat. and Sun.

Feeling like a real slug...

[Susan Otcenas]

Today I did my longest run since injuring my IT band: 8.3 miles. I am in the aerobic base building phase right now (Hadd's Phase 1), so these are slooooow miles at very low heartrates. Today I averaged 11:28 per mile at 139bpm. It's surprisingly hard to run this easy, but that's the whole point.

[Artista]

Today I did my longest run since injuring my IT band: 8.3 miles. I am in the aerobic base building phase right now (Hadd's Phase 1), so these are slooooow miles at very low heartrates. Today I averaged 11:28 per mile at 139bpm. It's surprisingly hard to run this easy, but that's the whole point.

Now let's look at what you did through the eyes of a total newb runner. I started running "regularly" on 3/8. I'm doing a C25K program and have managed 6 runs altogether. So far I've logged a TOTAL of 8.5 miles. I started at 13:45 minutes per mile. I'm thrilled that I managed 11:59 today. It's surprisingly hard to start running even though I'm in good shape from cycling. I can't even blame an injured IT band. I can claim a broken ankle from last fall but seriously, I don't think that my ankle is responsible for my newb stats at this point.

It's all a matter of perspective Someday I'll be very happy to accomplish what you did today. On the other hand, I'm proud that I've run more in the last month than I have since I was 5 years old

[Susan Otcenas]

It's all a matter of perspective Someday I'll be very happy to accomplish what you did today. On the other hand, I'm proud that I've run more in the last month than I have since I was 5 years old

Artista, congratulations on starting a new running program! I used a similar program when I first started running again in 2008. First week was run 0:30, walk 4:30, do that 7 times. 35 minutes total movement (only 3:30 of which was running) and whooboy was I sore the next couple of days!! I credit that run/walk program with getting my muscles, tendons and ligaments in shape to run successfully, without any injuries! And I lost a pile of weight in the process.

I hope you didn't misinterpret my post to be at all demeaning towards people who are running slow-ish miles or doing run walk programs! It wasn't my intention and I guess I should clarify.... When I wrote that I'm running slow miles, what I meant is that I'm running more slowly that what I'm accustomed to, on purpose. My coach has me working through a protocol that's designed, in it's "Phase 1", to have the runner ALWAYS below her aerobic threshold. The idea is to build a massive aerobic capacity and greatly increase the amount of work that a runner can do while dumping very very little lactic acid into the system. Over time, one will be able to do more work, more quickly, while still being sub-aerobic threshold. Essentially, one is running slower to run faster!

I think most of us have a certain "cruising" pace that feels comfortable to each of us, whether that be 8 minute miles, 10 minute miles, or 12 minute miles. I used to go out and do most of my runs at a 10:30-ish pace. It just seemed to be the pace I settled into naturally. Well, according to this protocol that I'm following, that pace was too fast and my heartrate was too high. To keep my heartrate at sub-aerobic threshold levels (which for me is 143bpm or less), I need to be closer to 11:30 per mile right now. And, I've found this to be surprisingly difficult. It's getting more comfortable, since I've been doing this for ~ 2months now, but I often find myself having to dial back my pace because my heartrate is drifting up and exceeding the target. So, oftentimes I feel like I'm just sort of trudging along when my natural inclination would be to go faster. I have to admit though, that it seems to be working. When I finished that run this morning, I felt like I could have continued on for much much longer. My *legs* were starting to feel fatigued, but aerobically I felt fresh as a daisy and not tired at all. I think that's pretty cool.

If you're interested in reading more on the subject, the coach behind this philosophy (John "Hadd" Walsh) wrote a long paper on it. It's a bit long (OK, it's a LOT long) but it's a really interesting read if you are into that sort of thing.
http://www.angio.net/personal/run/hadd.pdf

Susan

[Artista]

I hope you didn't misinterpret my post to be at all demeaning towards people who are running slow-ish miles or doing run walk programs!

Heavens no I didn't think that you were being demeaning! I hope that I didn't sound like I was lecturing you. It just made me chuckle when I thought of you having to hold yourself back to a speed that's slightly faster than I can maintain for only 3 minutes at a time right now I was also trying to imply that your run is pretty impressive to a new runner. I just didn't make my point very well.

One of my goals in running is to improve my aerobic capacity for mountain biking here in Colorado. Thanks for the link to the paper. I'm always interested in learning how to work smarter, not harder.

[solobiker]

Today I did my longest run since injuring my IT band: 8.3 miles. I am in the aerobic base building phase right now (Hadd's Phase 1), so these are slooooow miles at very low heartrates. Today I averaged 11:28 per mile at 139bpm. It's surprisingly hard to run this easy, but that's the whole point.

I have been trying this too. It sounds like we run roughly the same pace. It was tough for me to "slow" it down as I have always been one to feel comfortable running with a fairly high HR. My HR on average would be close to 165 with a max near 180 ( I am 42). Today my average HR was 140 with a max of 151...had to walk there just to drop it down. :-) Today I went on one of my longest runs in over a year. I got in 6 miles without my usual hamstring issues and feel like I could go out right now for another run.

[Crankin]

I spoke too soon.
I was too lazy to prepare for a ride, so I drove to flatter ground and did the same run that I did on the TM on Monday. It's definitely the heat of exercising indoors that kills me, although when it gets above 65-70 outdoors, I feel it too when running. My splits for the runs were 10:36, 9:50, 10:05, and 9:34. The first and third splits were 1/4 mile and the others were a 1/2 mile. The first half mile was slightly uphill, to avoid running on a busy road with no sidewalk.
Happy with the times and I am trying hard not to go faster.
I was able to acclimate myself to riding in hotter weather, so I guess I have to do the same thing here.

[OakLeaf]

It took me a lot of form work to be able to run slowly. As soon as I'd try to slow down, that's when the poor form would really show, and I'd pound myself to death. Learning to run slow was a prerequisite to training to run long...

Not quite 23 today. Taper starts now. I'm trying to convince myself I'm ready. I've nailed some pretty good workouts, and there was that half I ran in the fall, but I just have a lot of doubt that I've done enough for my stamina. I'm trying to keep up positive self-talk, visualizing 3:55 on that finish line clock...

[Susan Otcenas]

I have been trying this too. It sounds like we run roughly the same pace. It was tough for me to "slow" it down as I have always been one to feel comfortable running with a fairly high HR. My HR on average would be close to 165 with a max near 180 ( I am 42).

You and I are the same age. My aerobic threshold is ~143, anaerobic threshold is ~169 and my max HR ~190. Before I started this protocol my runs used to average around 150 or so bpm, maybe a little higher and I rarely exceeded 160bpm at any point in a run unless I was running uphill for a sustained period. In a race, otoh, I'll easily average in the 160s.

On flat or flattish courses I've now trained myself to run slow enough on small inclines that I don't have to walk to stay under 143bpm. But on hillier courses, yup, I'm walking brief segments to keep my heart under the limit. Over time, I'll build the aerobic base where I'll be able to do those same hills *without* walking!

Today my average HR was 140 with a max of 151...had to walk there just to drop it down. :-) Today I went on one of my longest runs in over a year. I got in 6 miles without my usual hamstring issues and feel like I could go out right now for another run.

Awesome! That's how I felt Friday. No IT issues and felt like I could keep on going. Glad your hamstring is healing up!

[emily_in_nc]

Finally got in my first run in two weeks. I'm shifting to afternoon runs as mornings are just too hot and sunny with the sun rising so early (5:39 today) and HOT. It was 84 degrees by 7:30 am today and no breeze.

I did 3 miles on the beach, and it was still hot, sunny in places (though more shade than morning, and more breeze). Pace was 10:37.

It's a start...just glad to get back to it even though it wasn't exactly what I'd call FUN.

[Susan Otcenas]

Today I did my longest run since injuring my IT band: 8.3 miles. I am in the aerobic base building phase right now (Hadd's Phase 1), so these are slooooow miles at very low heartrates. Today I averaged 11:28 per mile at 139bpm. It's surprisingly hard to run this easy, but that's the whole point.

That was last week. This week's long run was on an almost identical course, but I did 8.4 miles at 11:09 per mile at an avg HR of 137. This is good. Lower heartrate, faster miles! I can't really explain the difference, other than that I may have had more sleep this week than last week. Last Thursday was a rest day and this thursday was a swim, so my legs were equally rested in preparation for both runs (I have very little kick in my swim style.)

It's interesting to me how some days feel so great, and other days like running through molasses. Sleep, hydration, nutrition, weather, apparel choice... there's so many variables!

[Crankin]

Today is the first time after a run day that I am not totally sore. I am even am thinking about running , despite the fact I was almost gasping for breath running up that 10% grade.
Looking forward to 3 days of riding, though. It's warm out.

[solobiker]

Another nice long run for me while keeping my HR down...average of 141. I am slowly getting used to running slower then I am used to. It actually feels pretty good and my hamstrings don't complain after either.