Running through the Tulips - April

[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.

[Crankin]

Since my TM run on Monday, which included 2 five minute intervals of running at 10:00 mm, as well as a couple of 3 minute runs at the same pace, I haven't run. I was OK when I was doing it, but I felt awful the next day. I probably won't run again until Monday.
The running at a consistent faster pace seems to bring out my fibromyalgia symptoms. I think I just need to get my body used to this level of impact exercise. We'll see.

[skhill]

It's been a very low-mileage week. Since I donated blood Tuesday, I didn't run Wednesday. Then Thurs. morning was cold and windy and rainy, and it was a very busy day, so no run. Friday was Good Friday, and running and not eating are a bad combination for me (how do Moslem runners make it through Ramadan??) so no run. But I finally got out this morning, and it felt good. Just six miles, enjoying the chilly spring morning... Didn't have much stamina and faded badly, probably due to the blood donation. Or not eating yesterday...

[Selkie]

This past week was a repeat of the previous week. I got in three 5.4 milers at work and ran 7 miles at sunrise on Easter. Unfortunately, we are back to more seasonal weather, so it's been colder for April than it had been in March. Not unbearably cold, but chilly enough that I've had to forego shorts for knickers on my Sunday long runs. I have to keep reminding myself that it won't be long before the heat and humidity descend on us.......

[Crankin]

Did a quick run/walk this morning, without the aid of my Garmin. It was 2.2 hilly miles, mostly running, very slowly up the hill.