A spring in your step! Running 3/22 and on

[OakLeaf]

I've been mostly riding this week ... finally got out for what's becoming my quick Tuesday morning four-miler. Felt good, but it's been too little and too long, and I don't feel like I can really focus tighter on running until I've got TOSRV under my belt...

You guys are doing great. I need a goal. Warrior Dash doesn't count.

[GLC1968]

Wow, you guys are all inspiring! There are some really nice runs posted here!

Me? Not so much. I don't know at what point I got tossed off the running bandwagon, but I managed to claw my way back on last night. First outdoor run in over a month, I think. I did an easy 3.2 miles and while I had some foot pain in the first half mile, it eased off as I kept going and it ended up being a nice run. I really, really wanted to go further since I actually had the time (and I felt good), but I forced myself to stop. Today my ankles are a bit sore, so I'm glad I did. I can't believe I'm about to admit this, but I actually missed running!

Unfortunately, it was immediately obvious that I've got a LONG way to go to get my lower body/legs back into condition for the pounding before I get to increase my intensity enough to actually get a good cardio workout out of a run. That's ok - that's what biking and swiming are for...right?

[Crankin]

Continuing with my little runs 2-3X a week. Since I tend to run when I can't ride (no time or approaching weather), I am not being concerned with speed at this point. I'm generally happy that I can now run the entire 2-3 miles (again), although if it's the day after a good ride, it's a bit difficult.
My friend who works in development at the hospital is pressing me to sign up for the 5K again. It's not that I can't do it, but I hate being so slow with all of those people around me. I'm still refusing to wear my Garmin, but I estimate I am running at about a 5.5-5.6 average, which includes some big hills.

[sgf726]

Easy 4 miles last night ran the last 2 miles of the marathon course from the finish out and back.

[skhill]

Today was the third day in a row of runs longer than 10k at a pace faster than my 10k PR pace. So it's no fluke-- turning 40 has definitely made me faster!

[colby]

Hey ladieeeeeessssssss!!!!

Anyway pretty awesome how the overlapping race seasons are coming in - marathons overlapping with triathlons and duathlons, whew.

I am around 14ish miles on the weekends, just gradually increasing. During the week, intervals to the max (yesterday, half mile repeats, tomorrow, HARD hill repeats).

Last weekend I went to a running clinic hosted by a local PT's office (a friend had shoulder surgery - labrum and spurs - and is seeing them). They seemed to be a pretty decent PT. You went through 3 main stations:

1. Flexibility and general movement. A PT looks you over to see if you can touch the floor with your hands, how your hips rotate, how symmetrical things are. We were splitting hairs here to find any changes, but my left was a little stiff (due for a chiro visit, neglected some stretching) so we talked about some symmetry stuff - mostly glutes, adductors, core, the usual. As I was finishing, I watched them do the running analysis, and the guy asked if I was ready for the next guy, setting me up for some critique...

2. Video analysis. You warm up on the treadmill for a few minutes, then they speed it up - still a jogging pace, not all out - and record you. They play it back and discuss your running form. He was basically speechless. "Well, let me tell you, I.... uh.... well.... I wouldn't change a thing." Midfoot strike, good stride, not over rotating, core engaged, symmetrical, good cadence. We talked about what other people do wrong and discussed strength training to stay strong.

3. Soft tissue. They ask about your history, look over what's been done so far, and give you advice for exercises, stretches, etc. She asked if I ever got massage (yes, once a month), what kind of massage, what kind of stretching/flexibility/strength, etc. "Well, not much I can do for you, but I appreciate you coming!"

They had an optional nutrition station ("everything is pretty individual, sounds like you already know what to do and how to figure it out") and a footwear station ("well, you already have shoes you like, and I don't have much to offer in the minimal department").

They ask why you're there, and I said, I really feel like everyone can always learn something, you can always improve. My goals are just to get faster, for it to be more natural, to make adjustments if needed. Apparently I don't need to make any adjustments. Hooray? I guess knowing is better than not! Unfortunately I am running out of excuses for being slow.

[emily_in_nc]

Ran outside today - 30 minutes, so I'm thinking that's probably about 2.5 to 2.75 miles as I am slow, and especially on the hills, of which there are a couple long doozies on this route (around our work campus). It was a lovely day, though -- mid 60s with sunshine. I'm not much of a runner, been doing 3-4 mile treadmill runs on the treadmill over the winter, so getting outside is at least a step, and it feels good to be pushing myself. Even though it's a short distance I'm running, I feel good that I am able to run that far without stopping to walk on the hills now!

And I'm even more in awe of those of you who do half and full marathons.

[Jolt]

Haven't been posting a lot of my runs lately, but today was about 40 minutes on the trails in low-60s temps and sunshine. I added in some hill repeats since I really do need to work on running up the hills rather than walking them.

[indysteel]

I'm in awe, too, Emily and, Colby, I want to be you!

it's starting to warm up here, and I'm struggling to adapt to it. Beyond running in the cool of the morning or late evening, any tips? I did get a headlamp that should arrive today with the hope that I can use it to get out earlier or later.

[sgf726]

4.4 miles today, last "training run" before the marathon. Monday's weather looks perfect for race day. I'm so excited.

[OakLeaf]

Good luck sgf! You'll be awesome.

Colby, wow, that is so cool. I want to be you too!

I'm still struggling for motivation. This whole winter has been just one thing after another, missing so many runs and rides that when I do have the opportunity, I can barely drag myself out. But I got out for 4.75 this afternoon and felt pretty much okay.

My massage therapist has been working on my feet. It's not like I'm anywhere near ready to run barefoot yet, but little by little I'm getting the locked joints worked out and strengthening the muscles doing yoga and barefoot/VFF walking. This past week he started with my neck and got me good and zoned out before he got to my feet. It hardly even hurt and I didn't think he'd really done much until I saw the huge bruise at my left first TMT joint. I knew there had to be lot of scar tissue there, but geez! Just in the last month or so is the first time since toddler-hood that I've had any movement in those joints at all. So it's coming ...

[Crankin]

Good luck, sgf!

[skhill]

Good luck, sqf! hope your marathon is both fast and fun!

I did a 5k race this morning, on the spur of the moment. The weather was not very pleasant, drizzle and gusty winds. But I raced in my VFFs for the first time anyways. It went very well-- 24:36, exactly 1 minute faster than my existing PR, and about 30 seconds faster than I was aiming for. I think the mile markers must have been off, because my splits shouldn't have added up to that time. It did look like the markers had been blown around a bit, so who knows? It was too cold and wet to stick around for the awards, but I'd be surprised if I didn't place in my age group. But dropping a full minute off a PR is cooler than winning, anyways!

[indigoiis]

I ran a 5 mile race today, and placed 3rd in my AG. Yay! Well, they gave me a medal, but CR says I'm 4th. Hmmm. Anyhow, I was off from last time I did this race, but it was really windy. Then when we were done, we turned around and did it again to get our long run miles in. Crazy!