July Running

[surgtech1956]

Today I completed W4D1 of C25K. It was hot though, 93 degrees.

[skhill]

Went over to the track for some intervals this morning. It's rare that I encounter anyone else using it, but today there was a fit 20something man out there too. Glad for the company-- in the heat and humidity, I might have quit quickly, but it was such fun blowing by my fellow runner that I kept going. Hope I didn't injure his ego too much! (actually, I'm not all that worried about it...)

[surgtech1956]

Did W4D2 today.

[katluvr]

Completed my 16 mile run today. Last really long run until the Peak. Shish, it was HOT! It was 79 degrees with 83% at the start and high dew point (I understand that is the real feel of the humidity). Ended with the temp about 88 degrees and 64 % humidity (really, the humidity was less?!!). I managed a 12 min mile pace even with the walking I did the last 3 miles. I'm pretty pleased overall with my run today. At the 14 mile mark I was 2 minutes ahead of my 14 miler on Friday. I'll be trading all this heat and humidity for less humidity AND less oxygen (and it will be all up hill!). Sure hope these long hot & humid runs help. More time on TM incline and bridge repeats on the nest few weeks. We fly out 3 weeks from tomorrow.
Only 24 more days

[Susan Otcenas]

Now that I've dropped out of Ironman, I can spend a little more time thinking ahead to my next half-marathon in October. (such a civilized distance ) I mapped out a 12 week plan based on an old Runner's World program I used a few years ago, and started that this morning. I know I can run a half, but I'd secretly love to get close to (or even beat) my PR on this course, which is just under 2:06 (9:38/mi). But even if I can't, the effort will be well worth it! When I run just for running's sake (as opposed to doing a brick for triathlon) I actually enjoy the miles.

This morning I did 7.91 miles in 1:30:55 @ 11:29 per mile. I haven't run in a week, so I did R9W1. Every time my Garmin beeped to tell me to walk, it surprised me, so I probably could have just run the whole thing. But after dropping out of IM, I resolved to go easy on myself for a few weeks, no pressure, so it was OK with me to be fairly relaxed about today's pace.

I am in awe of you ladies who are running in such hot temperatures. We are very lucky here in Oregon to not be suffering anywhere near the temps you are. In fact, its been unseasonably COLD all summer. I can count on two hands the number of days we've had over 80 and I don't think we've hit 90 at all. It was a very pleasant 58 degrees when I went out this morning, maybe low 60's when I finished.

[surgtech1956]

Congratulations everyone on your great accomplishments! I just finished W4(of the C25K). I hope someday to be where some of you are in your accomplishments.

[Susan Otcenas]

I hope someday to be where some of you are in your accomplishments.

Stick with that program, and you WILL be! I used a very similar program to C25K when I started running again 4 years ago. The Week 1, Day 1 workout was run 0:30, walk 4:30, repeat 7 times. My hip flexors were sore before I even finished the 35 minutes! And more so the next day. But I stuck with it and 15 weeks later, ran a 10K in sub 11 minute miles, feeling pretty good. These programs really do work if you follow them. (As an added bonus, I lost quite a bit of weight while proceeding through the plan, by watching my intake as well as following the workout schedule.)

I also found that it's important to be kind to yourself and not let small setbacks derail your program. The program I was doing was designed to get one from couch to 10K in 13 weeks. Took ME 15 weeks. One week I was sick and didn't do all the workouts, so I repeated that week. Another week, I just didn't feel quite "ready" to move on to the next week (it felt like an intimidating jump), so I repeated a week there too. All of us are different, our bodies adapt in different ways at different speeds, etc. And that's A-OK. Give yourself permission to listen to your body and let it adapt to this awesome new thing you are doing!

4 years later, I still fall back on the run/walk strategy from time to time, and find it works really well for me. I used it extensively in January through March while re-habbing my IT band. And I started using it again this summer on my longer bike-run bricks. (I found I ran better after cycling if I worked in the walk breaks. )

Enjoy the journey!