July Running

[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!

[skhill]

Today's run was all of 1.25 miles. Even though it was only 6:30 am, and the coolest time of the day, my left calf cramped up on me. It was hot in the bedroom and I woke up sweaty-- maybe I sweated enough while sleeping to be dehydrated? The heat's supposed to break tonight, but I'm planning in drinking plenty of water before bed and first thing in the morning, to avoid a recurrence...

[Blueberry]

I'm *finally* cautiously allowed to run again. My PT gave me a different progression to follow (based on distance). I don't know if I can do it, though - it's really steep and fast (the first week is walk 1/4 mile, run 1/4 mile, repeat); then you double that after 2 workouts; then you go up to 1/2 mile each running after 2 workouts. I was starting with less running than that the last time I tried. I did run 1/4 mile on the TM without residual ankle pain (felt it a bit while running) - so yay! Felt good, other than feeling like I would pass out

I have a sore calf muscle right now - pulled, I think (definitely not related to running). I'm waiting to do *anything* like running until it resolves - it's on the same leg as the bad ankle - no need to rush things.

[yellow]

Attention kat (and jess?) and others doing Pikes Peak Marathon!

Did you know that Kilian Jornet will be there doing the marathon, too?

He's doing a race here (Utah) this weekend and I was checking his schedule and saw the marathon on there.

OK, I realize that most of the world doesn't know who this guy is, but in my world he is a (really cute) superstar!

[limewave]

Track work today. 400's. Then agility and conditioning drills. Fun times.

[katluvr]

Attention kat (and jess?) and others doing Pikes Peak Marathon!

Did you know that Kilian Jornet will be there doing the marathon, too?

He's doing a race here (Utah) this weekend and I was checking his schedule and saw the marathon on there.

OK, I realize that most of the world doesn't know who this guy is, but in my world he is a (really cute) superstar!

I did not. I actually don't read much about the elite that do this. I already feel so overwhelmed at so under prepared I am. I still deal with feeling so un-runner-like or althetic with my short, chubby build!
I WISH I had trails and hills to run. I just pound it out on the pavement. But I will check out this link.

Thanks!

K

[jessmarimba]

Attention kat (and jess?) and others doing Pikes Peak Marathon!

Did you know that Kilian Jornet will be there doing the marathon, too?

He's doing a race here (Utah) this weekend and I was checking his schedule and saw the marathon on there.

OK, I realize that most of the world doesn't know who this guy is, but in my world he is a (really cute) superstar!

Oh hello there...

[yellow]

Oh hello there...

Uhhhh, yeah.

And I could be his mother.

[jessmarimba]

Did 18 this morning, too fast. Went out with the woman who insists that I can keep up with her (I can't) and we kept a 9:30 pace despite me scolding her at every milepost. (My intended race pace for the marathon will be no faster than 9:45, so that was toooooo fast for a long run!). Kept that up until about 12 miles in - finally slowed to about a 10 minute mile.

Along the lines of the recent conversation here, this woman kept up a running commentary of "can" or "can't" for the guys who were running in the other direction with no shirts. I was cracking up, since she's my mom's age and I can't imagine my mom being bold enough to even acknowledge that they weren't wearing shirts.

[skhill]

Saturday was the fund-raising 5k that's known for buying out the trophy store. I wasn't sure about doing it this year, but the weather was fantastic so why not? 68F and the humidity had been knocked down by overnight thunderstorms. Nice. There was a decent crowd, including a high school CC team doing it as a training run. Also spotted Kevin Castille, our awesome world-class master's champion, but he wasn't racing, just doing a training run in the area.

The high school kids were kinda obnoxious at the start line, but they were mostly far ahead of me by the first turn. I did pass one of the girls on the steep downhill just before the end of the first mile (found out afterwards it was her first race after a recent broken rib, so she was taking it easy). Yet again, I was probably too conservative with my pace starting out: the first 2 miles were at 8:25 ish, then I picked it up and accelerated to the end, finishing in 25:45.

So I got one of the many trophies-- a gigantic one, for 2nd in my age group. Cool. And I'm going to work on going faster earlier in races; it's great to be able to go so fast at the end, but I know I can maintain a quicker pace throughout...