Running strong! April 1st - April 6th

[tygab]

not been around much, but, I started training for a 1/2 back in january (race 10 mya, goal finish). March saw 3 weeks of pretty brutal bronchitis for which I did not want to press at all. So, started back 2 weeks ago, and while I am behind the plan, and lost some pace, I still feel comfortable while running and am particularly psyched since I am road running after what seemed to be a never ending, snow and ice winter around here. It's hilly where I live and run! But the cool thing is the smells this time of year! I live in the country so its everything from wood fires, to damp pastures, to forest mossy. Hard to explain but that is a huge part of the experience, that you can't even get as much riding.

So, ran a lovely 5 miles yesterday and have a long run this weekend (weather looking like Sunday).

[rocknrollgirl]

Hi All,
I had a better run today. Not hard to do, after Thursday's run, there was nowhere to go but up, it was that bad. I ran on the way home from my swim workout. I warmed up and then did 30 mins of pick-ups. Felt ok...good. It actually feels better to go fast, go figure.

If the rain holds off, and I get my ride in tomorrow, I will have hit all of my planned workouts this week, but it does not look good. Rain on the way.

[solobiker]

Ran 3 miles at my usual slow and steady pace. A little under 10min mile. My hamstrings tighten up pretty fast on my runs. A few years back I could run well over an hour without any issues. Oh well, I still enjoy just being outside and breathing the air. I want to work my way back up to 60 min runs, however once summer gets here it is often too hot for me to run. All of you are doing a great job. Keep it up!!

[spindizzy]

Did first 8k race today. Training run, so nothing special in preparation (drat, should have made coach give me some hill work ....) 42:50/5:25 pace. Goals was to be between 42-43:00, so I'm happy. Last time I did this race was 2006; I've taken 1:45 off my time. Whoo Hoo!

[Jolt]

I haven't done as much running/working out the last couple of weeks because school has been nuts, and on my 40-minute trail run today it showed! I definitely didn't feel as strong as I would have liked--had to slow down and walk in places I shouldn't have had to do so. However, I was happy that the sun finally came out this afternoon and it was actually nice out rather than the depressing rain/yuck we've had quite a bit of lately. I got into a bit of a crazy mood and ran straight through every mud puddle I came across on the trail (making the biggest splash possible, provided of course I wasn't passing anyone!) instead of trying to go around most of them like I usually do--I think that's a sign of having been cooped up too long! Who else has a bad case of spring fever?

[kelownagirl]

I went out for my 5k Saturday morning run and felt great. Shins didn't hurt and I even bumped up my running time another minute. Got to the 3km mark and HRM started acting wonky. It was shooting up to 190 bpm, and then even higher (210 at max). I knew it couldn't be right so I kept trying to adjust it and get it back to normal but the high bpm alarm kept going off. Finally I stopped running to turn it off. When I stopped I got dizzy and I took my pulse and my heart did seem pretty fast so I walked the res of the way home (not far) and packed it in for the day. Got 4km in total. When I got home I realized that the battery was wet inside and that was shorting it out. My heart rate was actually a normal high and I think I just freaked myself out and got dizzy from anxiety. Stupid girl. I missed out 1km because of something I should have known better. Ah well, live and learn...

[Wahine]

I ran 3 miles today and stopped because it was the right thing to do and not because I was getting more sore. I can feel my lower leg a bit tonight but nothing bad. Curious to see what I'll feel like in the AM.

A couple of things I find interesting about coming back. First is that I really did lose a lot in terms of where my HR is relative to pace. Second, like RnR girl, I actually do a bit better when I run faster. This isn't as surprising as it might seem. I learned about this at a PT course I took on analyzing running. For a lot of people that don't stabilize well through the pelvis and hips, their form looks better when they run faster because they automatically start using more muscles to increase pace and that actually has them controlling the motion of the hips and pelvis better. Very cool stuff.

[jesvetmed]

Did a 5.5 miler yesterday while visiting friends... it was about 40% HILLS, and some rather steep ones, and all on pavement, which I was not used to. I believe my time was just under an hour -- but MAN AM I SORE today! My shins, my calves and especially the butt/hips! Between the new shoes (nice new mizunos), pavement vs. the trail I run on normally, and the hills, I'm one sore puppy today! Got up and did some yoga, and core work (see, Wahine, I AM following thru!!!). Still getting more and more sore as the evening goes on! Maybe I'll sneak out for take number two tomorrow before we jump in the car to go home. But.. the margaritas did seem to help!
Jes

[Hammer]

I ran yesterday too. I got in 3 miles, which was my intention. The wind was fairly hefty. I don't remember exact speed, but I know it was a 10+ from the SSE, with gusts greater than that. The only time that it was realitively easy to run was when I was going due north. I've been running off and on for a couple of years now. I never really get faster, 12 minute miles are generally standard for me, though I'm usually at that pace regardless of conditions. It would seem to me that I'd be capable of running faster, since I averaged about 12/mile even with the wind yesterday.

Ah well. I almost had talked myself out of the run yesterday, went anyway and had a good one. So, I'm pretty happy. I just need to make sure that I get some trainer miles in today. I've got a multi day tour in a little over two months and I haven't ridden longer than 12 miles. I'm thinking that at least with running I'll be fit enough, just need to break in my behind and back,etc. a little more.

[OakLeaf]

The wind was fairly hefty. I don't remember exact speed,

If you're a data geek like me and want to put this stuff in your training logs, go to the NOAA site and type in your city and state for a local forecast. Then, under the "Current Conditions" header, click on "3 Day History." That'll give you weather observations for your local weather station (usually hourly, but smaller airports may not record at night). Of course I always swear that the wind is stronger on the beach where I run than it is at the airport

Accountability post - I'll run off some stress this afternoon.

Great job, Spindizzy!

[rocknrollgirl]

Yoda,
I read an article the other day on ITB issues, and they said that it is actually worse to run slowly if you have ITB. They suggested that after you warm up, that you run sets of striders or harder intervals and then walk, don't jog between sets. They said there is less rubbing of the knee friction point if you go faster. I thought it was an interesting idea.

But then again, what the heck do I know....

[Wahine]

That's consistent with the idea that you stabilize better at slightly higher speeds. If you'r going faster you use your glutes more and that helps to control the hip and pelvis motion.

[rocknrollgirl]

I always knew that my booty was a secret power source, now I have confirmation...rocket boosters in the glutes....and to think of all of those years I spent trying to get rid of that thing!

[Wahine]

That booty is the powerhouse of cycling (and running).

[kelownagirl]

I have a running dilemma. Anyone care to give me some input?

Here's the background:

I am running 5km 3 times a week now. I can run M and W, or T and Th, and then a longer run on Saturday. I also bike 3-4X a week and swim 3X a week so getting all the workouts scheduled and done takes some planning.

Further to that, I've been struggling with shin splints for the past few months and I seem to be able to run thru it because they simply aren't hurting when I run so I think that's ok. However, I don't think I can run two days in a row or I'll get in trouble and I have been following the 10% rule very strictly.

So that's the background, here's the problem. My school has a noon-hour running club starting next week for about 5 weeks. I really like to be a part of it because 1/3 of my students are involved and to a big part, it's because I'm there. We run at noon. It's 2km for a few weeks, then we bump up to 3km. We run on T and Th. I'm trying to figure out how (and even if) adding this on will impact on my training (I suspect it will).

My choices are:

1. Do my regular 5km runs on M, W and then run with the kids 2-3k on T and Th. (I worry about my shins running every day.)

2. Run 2-3 km at noon with the kids on T and Th and do the rest of my 5km after school. (What happens to my endurance is I split my run up into two parts during the day??)

3. Run the whole 5km at noon on T, Th - 2-3k with the kids, and the other 2-3 k alone. This is a bit problematic because we rarely start right at bell-time and I may not have time to finish my 5km before I have to go back to class (I may not have time to eat either). I MIGHT be able to leave right away, do 1km alone, then meet the kids and run another 2km, and then finish up on my own but it'll still be a bit tight. (There's also the sweat factor. We have no showers at school so I'll be yucky for the rest of the day. I can live with this though...)

4. Some other idea?

Thanks for your input.