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DEB163's Photo DEB163 Posts: 446
1/25/09 2:13 P

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THANK YOU for the advice everyone, it's a huge help.
I'm going to take a couple of days off from running and then go back with less emphasis on speed. I'm going to hold off on increasing the intensity and focus on getting fitted for shoes (and then looking for a deal on them) I really appreciate the help!

Debbie

"To succeed you have to believe in something with such a passion that it becomes a reality. "

"In the midst of regular life, running is the touchstone that breathes adventure into my soul. "

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HM PR 2:12
12k PR 1:17
10K PR 58:45
5K PR 25:06

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VICKI1215's Photo VICKI1215 SparkPoints: (47,366)
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1/24/09 10:33 P

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Deb,
Kelly's Running Warehouse on the internet has good prices on running shoes. I tried on my shoes at Dick's Sporting Goods then ordered what I wanted from Kelly's for 2/3 the price. Good luck!

Guthrie Gallop-5/9/09 38:21 (First 5k)
17th Annual IOP Connector Run 10k-10/3/09 1:08:41 (First 10k)
Susan G. Komen Race for the Cure 5K 10/16/10 28:48 PR
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DRAGONFLY1974's Photo DRAGONFLY1974 Posts: 10,583
1/24/09 5:28 P

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Deb, I agree 100% with Nancy. I would also suggest slowing down and trying it with the incline, you are going fast! A 10-minute mile!! While it is tough to start all over per se...it is best if you plan on running on the road. I've been running 6 months and just did my first 10 minute mile 5K this morning.

Also, you can get fitted for shoes, and since you have time to look before you can afford them, you can price shop on the internet for the best deal (If you need help, please message me...I can't afford paying full price either and always buy mine online and have good luck finding them around 1/2 off - so far anyway!) I always tell the sales people where I'm getting fitted that I have to budget them and can't get them yet, but needed an idea of what felt good and the price so I could save up!

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SP_COACH_NANCY SparkPoints: (158,833)
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1/24/09 5:16 P

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Deb,

My running coach has me doing all my runs at nothing less than 2%, which would require you to slow down your speed. You may want to start off with 0.5% incline with a tad slower speed than you run at a 0% incline and SLOWLY work your way up...suddenly jumping to a 2% incline could lead to bigger issues. I hope this helps and best of luck with your training!

HAPPY SPARK RUNNING!
Nancy

DEB163's Photo DEB163 Posts: 446
1/24/09 5:03 P

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Thanks Nancy, if I run on the TM at an incline, what incline and speed do you suggest that I begin with for someone trying to condition for transitioning from TM to outside?

Debbie

"To succeed you have to believe in something with such a passion that it becomes a reality. "

"In the midst of regular life, running is the touchstone that breathes adventure into my soul. "

__________________
HM PR 2:12
12k PR 1:17
10K PR 58:45
5K PR 25:06

Upcoming races
6/11 Sawtooth Relay


 current weight: 149.0 
 
153
148.5
144
139.5
135
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/24/09 4:24 P

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Deb,

Welcome to the team...while running shoes may not be in your plan, they really can make a HUGE difference between running in pain and running pain-free. It is really the only piece of equipment a runner needs, but they are the most valuable as well.

Running on a 0% incline is equivalent to running on a long downhill grade...therefore, many times you will find your times inside are much faster than they would be running the same distance outside.

I would also suggest cutting back your running to no more than 4 days a week so that you allow good muscle, joint, connective tissue, etc recovery. Tis better to have qualities runs then running for running sake.

That being said, every one of us is quite different, therefore what works for me, may or may not work for you since we are all just an experiment of one.

I wish you well and HAPPY SPARK RUNNING!
Nancy

DEB163's Photo DEB163 Posts: 446
1/24/09 4:14 P

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Hi, I'm new to the team. I'm 48 and have been running off and on for the last few years. 3-4 miles 5-7 days a week on the treadmill. I followed a SP plan for building endurance for the last couple of months at the moderate range which is;

warm up for 5 minutes at 4.0
run at 5.4 for 4 minutes
5.8 for 8 minutes
5.4 for 8 minutes
5.8 for 8 minutes
5.4 for 4 minutes
cool down for 5 minutes

I am interested in running outside when the weather improves and also interested in increasing my distance and endurance (hopefully my first 5k someday). I will most likely follow the couch to 5k program at that time. Here's my question - I tried running on the TM at a .5 incline and got shin splints. I took a day off, then an easy run, then I was back at it. This time, I tried not having an incline but just improving my speed (to 6.0) and my distance by half a mile. The shin pain came back. It went away after a few hours of being off the TM but I'm sure it will return when I run today. How can I increase my intensity when my shins scream ever time I do? I have some "ok" running shoes but can't really afford to get a new pair right now. I'm stretching my shins, calves and hamstrings before and after. Thanks for your help!

Debbie

"To succeed you have to believe in something with such a passion that it becomes a reality. "

"In the midst of regular life, running is the touchstone that breathes adventure into my soul. "

__________________
HM PR 2:12
12k PR 1:17
10K PR 58:45
5K PR 25:06

Upcoming races
6/11 Sawtooth Relay


 current weight: 149.0 
 
153
148.5
144
139.5
135
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