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5/24/13 6:02 P

Not much time, Just stopping by. Did an easy 4 miles with my son this morning. Well be leaving to row soon. Nice cool temps

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5/24/13 12:04 P

Happy Anniversary Catherine. So cool and shows a great relationship when you both want to mark an anniversary just hanging out.

Iona, you have a long weekend this weekend? The US has memorial day long weekend this weekend and we in Canada had Victoria Day long weekend last weekend. What holiday are you marking? I thought all the commonwealth countries had Victoria day on the same day, but maybe not.

Just wondering if anyone donates blood and how you fit it in with how much rest from running. I want to start donating again, I gave blood in November then didn't because of marathon and HM training for May but think I should be able to as long as the next race is at least a month away from a race and I take maybe 4-5 days off.

Edited by: JUNEPA at: 5/24/2013 (17:23)

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5/24/13 7:50 A

Good morning,

What a bright day here, nice start to the weekend. A rest day for me, I have a race tomorrow and it promises to be chilly.

SB, I totally agree with the lifestyle, not a diet mantra. I keep finding myself trying to cut down calories and whole foods altogether just because they don't fit into 'the plan'. Well, there really is no plan, is there? Just rational, wholesome eating sustainable for the long haul--I think I'm beginning to finally understand that.

Catherine: Happy Anniversary! Glad the a/c got fixed, too!

Have a safe weekend everyone!

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5/24/13 5:34 A

Hi team!

NOT A DIET, A LIFESTYLE: I have been thinking about some of the areas of my lifestyle where I could make healthier choices. For me, this is the key to a healthy weight rather than diet restriction. Diet has a double meaning.
Diet: the kinds of food that a person habitually eats.
Diet: to restrict oneself in order to lose weight.
For me, there are areas in my lifestyle where I could change my diet (the foods that I habitually eat). This has a different meaning than going on a diet.

CATHERINE: Happy Anniversary! 39 years .... awesome!!

****

Steady State 6 mile run at 80% HR planned for this morning. Will use 60:20 in order to stay fairly"steady."

Have a good day team!

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5/23/13 10:56 P

All the best, Catherine! Enjoy!

Most excellent day! This morning I had my last Physical Therapy session. Now I have ti decide whether I want to take my doctor on as my Pose Running Coach. I have time to decide but will still do self-study in the meantime!

This evening I ran with my Dunedin Run Group. It was interesting as the warmth must have affected everyone as slower times were posted all around! We decided to start our runs at 7:00pm from now on. I love my run groups!

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5/23/13 4:53 P

Happy Anniversary Catherine, hope you have a fun day tomorrow
I had a short run tonight. As I knew I only had about 30 mins, I pushed the pace up a little. Came back with negative splits, which doesn't always happen for me, and a pretty good pace using 5 min run/30 secs walk. Not a pace I could sustain over anything more than about 5K but felt good today! I had a bit of a rough day at work, several disagreements with colleagues but stuck to my guns and got the managers support.
Weather is awful and forecast to stay so through the long holiday weekend, where is the summer?

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5/23/13 2:52 P

Hello everyone.

We finally have our air conditioning back! We don't actually keep it terribly cold during the day. The temp usually ranges from 77 to 82 depending on which floor of the house you are on. But we do drop it at night because neither of us sleeps well if it is 80 upstairs. We just program the thermostat to lower the setting at 10:00 pm and raise it at 6 am. The relative humidity is currently 65% inside our house. The recommended indoor RH is 30 per cent to 50 per cent. Hopefully running the ac will bring that down a bit, but high humidity certainly is part of our challenge.

I have been to my ST session and had my sports massage. He was not gentle,

but I think it will be worth it. I had to wait about 30 minutes between ST and the massage, so I did some foam rolling (actually mostly used my trigger point ball which gets deeper than the foam roller). There was very little discomfort from that. But my trainer does very deep tissue massage. Definitely not comfortable. I'll bet even Cindy would have felt this one.

As expected, the left hip and right lower calf were the worst. I will wait a few hours before I do the run scheduled for today and in the meantime, I'm drinking a lot of water.

SB, enjoy your date. I had to smile at the thought that your DH felt the need to even mention that the door handle was not your fault.

Tomorrow is my 39th wedding anniversary. DH has the day off -- without pay (he is a federal employee). At least the timing is good this month. I'm not sure what we will do, probably just hang out.

Edited by: LIVE2RUN4LIFE at: 5/23/2013 (14:53)

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5/23/13 12:33 P

Rowed yesterday and today. Plan to run this afternoon. It's a cool day again.;

Peggy, You are certainly right in the idea that you need to make a decisive start and get going on your goals.

Stacie, Years ago when hiking on a path in Martinique we came upon cows that were completely blocking our way. I found it quite intimidating. Hope the extra massages help.

Sb, Have a great time on your date day. Enjoy your reading. And my you just don't know your own strength. It must be that ST.

Barb, Hope you had a good run and shelving went well

Iona, Too bad about over sleeping. Hope you have a good evening run. So will life be calmer in your house for a while with exams over.

Striver, Concentrating on the pleasure of running and the good it does for you is great. I think looking only at pace is a trap. Of course it is easier to quantify.

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5/23/13 10:43 A

Trill, what's so dicey about it, why not!....start a diet now? I think that if more people, like myself keep making up excuses of when to start, they tend to keep pushing it aside usually never do..., Sometimes we have to put the foot down and say enough is enough when it comes to making a Lifestyle change, Changing one's diet to eat healthier is more important, do wereally need to have hamburgers and Hot dog's or Junk foods to celebrate a Holiday?

Actually I'm starting the Ultimate Reset the day after.... but If I can get the rest of my foods I might decide to start on the Memorial Day weekend. Generally my family doesn't make a big deal on celebrations and cook outs. I think that if any of them was planning something they would be calling and inviting? But no so far. I"m tired to being fat, I'm tired of seeing how my weight has been effecting my running performance, I 'm tired of the joint pain, of my knees, hip and now my lower back is being effected by the weight, because every time now that I go out to run, I"m getting slower because of it and the impact of my weight is effecting my run... how ever the out come if I don't make a change now... in how my weight is effecting my over all health and fitness, I never will ... I will have to continue to give up on more things that I wanted to do in life.... I've already gave up on doing a Marathon, then 1/2 Marathon's, now I can bearly do a 5k..... something has to be done, it's me that has to do it. now !

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5/23/13 10:07 A

Good morning everyone and happy Thursday!! The midwest's weather continues to be a roller coaster. I was concerned about the temps being warmer than I'm comfortable with for Sunday's race, but the forecasted race time temp is 46 degrees. Keeping my fingers crossed for clear skies.

Even with consistent foam rolling, I always have knots. I'm hoping that adding more regular massages will help that.

Love seeing wildlife on runs. I see deer quite often. I also had an occasion to run with cows. They'd gotten out of their pasture and were on the trail. Got a good laugh out of that situation!

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5/23/13 6:58 A

Hi Team....

DEE: Hope that knee of yours continues to recovery. As far as the massage goes.... the therapist says she can do a lot, just depends on my tolerance for pain ( ).

CINDY: Very good job on the 16 miles. You use 40:20; I am closer to 20:40. Seems somehow wrong. LOL!!!! You must be a good healer to have so little pain from a foam roller. I always am finding knots in my legs and trigger points.

CATHERINE: Hope you get your air conditioning working soon. We keep our home at 80, but the humidity is so much lower that it doesn't feel hot in our house at all. I will see how the massage therapist does, but, in the back of my mind, if all goes well, I am committed to making this a part of my training plans. Twenty seconds per mile from 9:40 to 10:00 is A LOT. I had always thought that all one had to do was qualify..... so a little more added pressure and incentive. 9:50 sounds like a good compromise. I like what Dee said.... focus on qualifying.....

OWL: Have you figured out what is causing your heal pain? I, too, love seeing animals when I run. Usually I just see rabbits and birds (often hawks). Oh, and cows!!!

MARY: I am sure you will like having your mom closer. I know when my parents and DH's parents got older they were all over 1,000 miles away. Very tough to visit regularly and stay on top of what they needed.

LAURA:

IRUN and MONTY and STEPH and IONA: Hi

JAYNE: I, too, need to be more consistent with ST and I do not have the excuse that I must go to work.

JASMINE: You will do great on that 20K. Can't wait to hear how it goes.

STRIVER: Running slow is definitely better than not running!!! Good job getting all the rewrites and editing done. It does sound like a "big" job.

*****

A nice 6 mile run yesterday. It was HR cycling between 70% and 75% - so a fairly slow run.

I ordered 2 more running books from Amazon.
The Lore of Running by Timothy Noakes and
Be a Better Runner: Real World, Scientifically-proven Training Techniques that Will Dramatically Improve Your Speed, Endurance, and Injury Resistance by Sally Edwards

Honestly, all the reading I do about running doesn't seem to change this body or its ability. But I do enjoy all the information and how tos.

Today is a rest day and a "date" day.
DH has chosen to go to a little tourist city called Siesta Key. They have several restaurants that you can sit outside and listen to music.

A really strange thing happened yesterday. We have a 2007 Buick Lucerne that I was driving yesterday. When I went to get in the car, the entire door handle pulled away from the door. Luckily it is still attached to the car, but really strange. Anyway on the way to dinner today, we will be dropping the car off at the Buick dealer to get the door handle fixed. DH is one of those people that likes to keep everything in perfect working order...., and repeated several times that he was sure it wasn't my fault.

No other news other than I need a couple of "down" days where I just read and rest all day long.

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5/23/13 6:55 A

everyone! A short run this morning before my half-day of shelving books at the library. Have a good one!

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5/23/13 3:31 A

Morning all, intended to run this morning before work but did not hear the alarm so I will go tonight instead. DD is doing well preparing for her first 5K so perhaps she will do part of it with me.. Exam season is over for my girls for this year - so a huge sigh went through the house last night! Must rush to work now, catch up later.

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5/22/13 6:40 P

Catherine, I think it's wise to focus on being a BQ - I think that's your aim, no? I too read that article. I know running Boston is a goal, but don't risk an injury by overreaching. If things are going well during the race, you can pick it up.

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5/22/13 5:25 P

i didn't mean to disappear again, but last week was a horrendous 76-hour work week with editing and proofs of a 250 page report that was way late ... and editing was the stage that got compressed ... but the late writing really badly needed editing. i didn't run all week, i barely slept, and i ate too much. however, it's done, at the printer's, and i'm almost caught up on my sleep, not terribly behind on other work, and have done 2 3-mile runs and 1 3.5 mile run ... the latter today, my first blue-sky morning run since ... January? it was pretty lovely. and almost not even any twinges in my knee. i'm slower than ever but ... that's life. i love running, so i don't care. well, i'm sure i will again in a while, but not for the moment. i'm going to stay slow and work my distance back up.
so sorry to read about Steph's and Dee's not so great news. hope things are getting better...
yes Catherine, trust your gut.

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5/22/13 4:35 P

Yes, I'm going to trust my gut that it is too ambitious, even though I've done a lot of long run miles faster than that. Maybe 9:50 .... Part of the problem is that while Newport is flat, mile 26 is a big hill.

I expect part of the problem is that they will be holding spots for people who were unable to finish this year because of the bombing. This year, they had to make room for people who had deferred from 2012 because of the heat.

Edited by: LIVE2RUN4LIFE at: 5/22/2013 (17:36)

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5/22/13 4:09 P

Catherine 9:40 versus 10:00 is a huge difference when you are at race pace for a particular distance. Good luck making your decision. And I changed to minutes to seconds.

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5/22/13 3:44 P

Hi everyone. We are supposed to get the air conditioning fixed this afternoon!

Cindy, I think you mean 20 second walk.

I'm in my taper. So my mileage is half of what it was last week. Today was a medium long run of 10 miles; everything else is either 4 miles or 6 miles. I'm going to get a sports massage on Thursday afternoon. I asked him to be gentle.

For the last 4 miles of today's run, I started testing intervals for the race. I started with :45/:15 (3/1 ratio), which I've been thinking would probably be the best choice. Well, I ran way too fast with those intervals. I'd never last the entire marathon at that pace. So I switched to :45/:20 for the last 2 miles. Better, but still too fast. I will try :40/:20 tomorrow.

I read an article this morning that said that if you want to actually get into the Boston race, you must do more than quality; you really need to qualify at least 5 minutes faster that the stated time (to have a shot at getting in before it fills up). To be sure of getting in, you need to run 10 minutes faster than your qualifying time. That would be 4:15 for me (my qualifying time is 4:25). That means an average pace of 9:40 /mi. For 26.2 miles. To simply qualify, I must maintain an average pace of 10:00 /mi. Doesn't sound like much difference, but it is!

I'm not sure if I want to try for this faster time or not. If it is too fast for me, I risk not qualifying at all. I will have to decide which is more important -- maximizing my chance of qualifying or maximizing my chance of actually getting into the race. The risk of that latter strategy, of course, is that it could mean that I run out of gas towards the end and not qualify at all. I'll have to think about it.

Have a great day!

Edited by: LIVE2RUN4LIFE at: 5/22/2013 (15:51)

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5/22/13 11:26 A

Kim enjoy your taper. Try out the intervals you are thinking of using on your short runs.

Steph, When I foam roll I use the hardest roller I can find and all my weight and I don't have pain, so maybe the fact that I notice that the therapist finding some trigger points might something. I did try 4 different therapists.

Monty, effortless acceleration sounds so good.

Jayne, I have definitely shifted my ratios as I've run more. Right now I like using a 20 sec walk and altering the run depending on the intensity I'm looking for. Have you read Jeff's get out for you run talk.

jeffgalloway.typepad.com/jeff_galloways_bl
og/2009/05/motivation-to-get-out-the-d
oor.html

Peggy, starting a new eating strategy on a holiday does sound dicey.

Laura, Great job on those 5 miles.

Mary, I find those first warm workouts a real challenge.

Barb, How exciting to see wildlife on your local trail. We have great birds out at the lake I row.

Catherine, I don't have the body type for any sport that I can think of. LOL.

Edited by: TRILLIUM22 at: 5/22/2013 (16:05)

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5/22/13 9:41 A

Good morning!

Starting the count down to my 20k race June 1st! Tonight I think I'm just going to go out for a nice relaxed run and Saturday do my scheduled 5 miles. Still trying to decide what intervals I'm going to use race day.

Hope everyone has a great Wednesday!

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5/22/13 2:02 A

Monty,

I love your little pink yoga outfit in the picture....

SB:
enjoy your sports massage

Trill:
I have seen many people do a little harder swedish wellness massage & call it a sports massage. During a real one you feel the pain in the sore spots and then the next 1-2 days there is some pain in those areas like a bruise, but overall your muscles feel something.
But since the massages have made you feel like you need the foam roller less, they have done something. That reminds me I should use it.....

Dee:
For Kenyan's running now is a way to make money. And last year we had a big dopping scandal, which did not surprise me at all, since in the recent few years we had too many "elite" runners coming up all of the sudden after Catherine Ndereba & Paul Tergat had won big prices.
BTW the Kenyan version of Fartlek does 20 min intervalls, not the usual short ones. They do crazy things and looking at their emaciated bodies and knowing they do not eat a lot of protein, makes you wonder about the long-time effects of this.
The average Kenyan used to think running & wlking is for poor people, when you start getting somewhere in life you buy a bicycle, then later a car and once you have a car you are not seen walking around..... LOL
Funny enough some colleagues of mine who used to laugh at my lunchtime walks are now walking as well, not at a fast pace, but they are walking.....

Jayne,
surprisingly I am not too sore yet. Let's see how tomorrow will be. Will concentrate on lower body during ST tomorrow.

Rest day today.

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5/21/13 10:20 P

Well, my glutes were a bit sore this am so I guess my yoga poses at PT yesterday worked! I'm definitely add them to my Strength Training!

Got some great training time on my bike this morning then had a great training run this evening! My run is really improving as I am focusing on my pose running techniques. When I am in that groove, I can actually feel effortless acceleration! It also showed in my time tonight!

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5/21/13 9:37 P

Peggy, it sounds like you have a good plan in place. I hope all goes well when you see the doc.

Steph, on getting to the gym today. Hope you aren't too sore later. Personally, I'm in a bit of a slump and need to start MAKING myself get up in the mornings.

SB: I've opened two tabs for the thread so I can refer back to it this time. It works like a charm! Wish I'd thought of it before. Let us know how the massage goes. I've been thinking about looking into sports massages.

DEE: I live in Katy, but I work downtown.

Cindy, reading your description of your run makes me wonder if 40/20 would be workable for me. I may give it a try if I can ever manage to get out on the road again.

Catherine, I hope you get your AC issues resolved soon.

OWL and Mary!

Laura, job on your run!


I mentioned earlier that I'm in a bit of a slump. I want to re-start a regular exercise schedule again, but I haven't spent the time to plan it out. I want to workout in the mornings before work, but I re-set the alarm clock when it goes off. Hmmm...I think I need to have a SERIOUS talk with myself!


Edited by: BBAHONORS at: 5/21/2013 (21:38)

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5/21/13 4:33 P

Jane, I don't officially start the Reset until after the Memorial Day weekend. Your suppose to start at a time that you don't feel stressed with a lot of life's issues of family or your Job, It's a combo of eating healthy (more on the Vegatarian side of eating) Mediate, do Yoga, or Tai Chi, so, the only physical exercise is walking. it's a Zen like Life Style changes that it's all about.

My official start date is May 28th. I still have some additional foods I need to get yet, mostly ones like the Fresh Fruits and Veggies, Salad - Lettuce. and I should be good to go... I thought I would wait until After the Holiday weekend that way I won't be tempted with any family gatherings that will have foods not on the diet. Plus you have to take certain supplements at certain times of the day and they are the keys that help the whole diet /cleanse experience. My Beach Body Coach has a closed Face Book Group for us for Support that we can post on. They ones that have done the 3 weeks, said they have more than enough food to eat, No starvation for sure! And they still lost weight! So I"m hoping to loose some weight and gain energy! But it's suppose to help you change the way you eat... many said they have not had the cravings for Junk Foods anymore. which is a Good thing!

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5/21/13 4:27 P

Way to go Laura!!

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5/21/13 3:58 P

my increased Long Run experience:::...

I ran my first 5 mile run today! I did it!...:::and was amazed that I felt I could run another mile. How is that? I kept a 10 - 11:30 min/mi pace with a 2:1 ratio. ...:::but ( this is funny....) since I needed to visit the bathroom, I ran the last mile with only three 30 second rests.....and a 9:30 pace....Bahhaaha! My total 5 mile time was 61:45.

getting closer to that distance...I can taste it.

Edited by: VISUALLYRICS at: 5/21/2013 (15:59)

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5/21/13 3:35 P

Gosh, I've missed checking in with you all!

Did an 11 mile walk/run with the local training group on Sunday morning. That was a struggle for some reason - maybe because it was warm out. :) Even got a minor sunburn.

Most of the details are done for my mother's move from assisted living in Madison to Waukesha, about 15 minutes from me. The move itself will be Monday.

After that, we have DD's graduation and, in July, her party.

Due to our finances, we've had to limit the longer races we're doing this year. That is truly a bummer. But training for our first marathon is a big enough project. :) I do admit to already thinking ahead to next season - I might even go for being like Monty by becoming a Half-Fanatic. :)

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5/21/13 2:56 P

Happy Tuesday,

Catherine: We've been trying to do without ours, but I can feel it coming on with the temps in the high 80s here plus humidity. Hope yours gets fixed really soon, nothing like sweltering in your own house. Ugh.

Monty: I have no idea what pose running is or encompasses. If it's about proper form, I could be all over that...will need to do some research.

Cindy: Terrific job on the 16 miles!

Dee: Glad your knee cooperated and the run was good!

SB: 11 miles in 89% humidity with high temps is not even funny--were you swimming (in sweat) those last few miles? Good luck on the massage--let us know how it went--would like to get one sometime.

Steph: Good to hear you had a better day!

Peggy: How's the diet coming along? Your rehab seems like it's coming along great!

Lisa: I can echo the thought of it being nice to be outside again--I don't mind winter, but I love the spring.

Jayne:

A short run and a hike this morning. Saw a fox and a Cooper's hawk, always nice to find them on the trail. Have been having some issues with my right instep/heel. I wear hard orthotics for almost flat feet (in a neutral shoe), not sure if they're sliding around or what, but it's only on the right. Maybe it's the foot form and how I plant it? Have a great rest of the day!



Edited by: OWL_20 at: 5/21/2013 (15:46)

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5/21/13 2:06 P

Good afternoon, everyone. Still no air conditioning or even an estimate as to what the problem is or when it will be fixed. Thank goodness for our whole house fan and slightly cooler weather. At least we can get the temps down to something reasonable for sleeping, although it is a little uncomfortable during the day.

I have to laugh, though, because I can remember a time when we didn't even have air conditioning. How did we survive? Yet, we did. I can tell you, though, that school didn't start in August like it does now.

Cindy, I envy you such perfect muscles / healing that you don't have to deal with scar tissue or damage. Not me, unfortunately. I'm still paying the price of over 30 years at a desk job, many days of 8 to10 hours sitting in front of a computer or sitting in meetings. And of the built in imbalance of having one leg shorter than the other. At any rate, when I train hard, my muscles get lots of micro tears and when they heal, they don't heal perfectly without help. You are very lucky. You should probably have been a professional athlete.

Jean, I hope the massage helps. If nothing else, an experience message therapist is usually skilled at identifying underlying problems. It may take more than one massage.

Steph, glad to hear you in better spirits.

Peggy, Good luck with your reset.

Monty, good luck with Pose running. I tried Chi Running once. But I gave it up because it required constant thought from me, just didn't come naturally. Still, it was interesting to try it out and some of the principles I still follow (i.e. not bending at the waist).

Rest day for me today. And trying to stay cool.


Edited by: LIVE2RUN4LIFE at: 5/21/2013 (14:09)

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5/21/13 12:42 P

Ran 16 miles using a 40 sec run/ 20 sec walk. Average pace at the end of 15 miles 11:40. Then dropped the walks for a mile and ran 9:30. Felt good

I'm still not convinced about the massage. Although perhaps it has helped. I just don't have that experience where a lot of really sore tight spots get worked on. From others descriptions of a sports massage I have not gotten a good one yet. I've tried 4 different massage therapists. Once caused a bit of discomfort the first time. I've had two more massages with him. I know he is doing a lot of hard pressure stuff and looking for trigger points. He might find one of two but most of the massage is not uncomfortable. He always remarks that he can tell I'm one of those people that spend a lot of time stretching. (I'm not) I will say since I've gotten the three massages with him I don't feel much need of the foam roller.

Dee, so good that you enjoyed your run.

SB, hope the massage goes well. Great job on the run

Steph, Great job getting up and to the gym. Hope you get to do the 10k

Peggy, Great power walk

Jayne

Monty, good job on the dynamic yoga hope the pose running goes well

Barb

Lisa, Glad to hear you got to run outside and enjoyed it over the treadmill.

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5/21/13 8:34 A

SB, I know that massage will help you - it may hurt at first, but the end result should be good.

Steph, I had to laugh about Kenya slowly developing a walking/running culture among the average people. I can't tell you how many T-shirts I've seen runners wear that say "In my dreams I'm a Kenyan!" Of course I understand that may not be part of the general culture yet.

Peggy, it looks like you are ready for your Reset. Good job on the walk!

Jayne, I'm in Southwest Houston. What about you?

Monty, Pose Running training sounds like just what I need. I wonder if there's something like that in Houston.

Cindy, yes, I'll be in the St. Louis area Thursday and through the weekend, going back very early Monday. My son suggested a run either Friday or Sunday. I think Friday may be the better choice.

I did another very slow run yesterday, and enjoyed it so much I ran longer and farther than I usually do; keep in mind it was in the 90s and humid. Slow works!

And I did my stretches last night. My knee is feeling much better today, although it did hurt during the first mile or two of my run yesterday. Then the pinching feeling passed.

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5/21/13 7:34 A

Hi Team!

DEE: I hear ya' - warm and humid for a few months now.....

Hi WILEE and OWL and IRUN!

CINDY: Hope your weekend is fantastic. Good job on the run!

LISA: Sounds like you are recovering nicely! You are almost back to a mile!!!!

JAYNE: I have to open the thread twice. One thread to type responses and one thread to read. I know I would have a difficult time remembering.

STEPH: Hope you are able to run the 10K on Saturday. If not, hope your meeting goes very well.

****

Yesterday's longer run was good.
Eleven miles. I used a 20:40 interval, which usually hits my target HM training pace. Slower by only 3 seconds per mile average. It ranged between 75 and 79 degrees, and the humidity at the start of the run was 89%. So, a warm run!

I spent some time on the phone yesterday getting prices for a sport's massage and finally making an actual appointment. The massage therapist is busy. First available that appt. that works with my schedule is not until Friday, the 31st. Luckily she works with "a lot" of local athletes.

For someone that has never had any kind of a massage..... this is a "big" step for me. I did talk to her for awhile about some of my foot, Achilles, calf issues.

I am sure hoping to resolve some of my issues that are making running less and less enjoyable.

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5/21/13 1:02 A

HI all,

I did make it out of bed early (ok I was pissed off with my alarm clock at first... )
So I did have a good session in the gym. Now tomorrow my arms will probably either fall off or refuse to lift...

Peggy,
Woohoo to powerwalk. When I had my back problem I realized that you actually can keep fit with powerwalking and you definitely can clock up the miles. I never had taken walking as a serious exercise before. It was just something we did, since we didn't have a car and a Sunday walk (usually at least 10km) with the family was normal.

Iona,
hope you are fully recovered soon

SB,
thanks for the advise I really need to insist on a regular meeting with my immeidtae boss. He is always so busy. But that is essential. We had talked about it before and about setting quarterly goals for building up the Project Management office & systems in the company.

Dee,
Your Mum sounds in some areas like yours. Only she always claimed to love visitors, but was very good in making tem feel uncomfortable but hovering over them too much.

Owl,
thanks my day ended well. BF was wonderful and helped cheer me up. I just keep on feeling like the biggest failure on earth who never manages to get a good (and well paying) job.

Monty,
Can I join those dynamic yoga sessions of yours? Sounds liek something I need.

Jayne,
thanks!
BTW I take notes when I read through the thread since I can't remember either.

OK I have signed up for the Mater Heart Run on Saturday. A 10km fundraiser for open heart surgeries for needy kids in the Mater Hospital. It is some years since I have done it. Many times I bought the T-shirt (that is their way of signing you up), but then ended up having to work.
This week I am off, but might have a Cooperative meeting, which I chair. It has been difficult to get a day the others have time. So if they agree to this Saturday I will have to do the meeting.
Let's see. Would love to take part in the run. It is not really a times race with winners. it is more of a awareness raising event. But with my running friends we always make it quite competitive. The majority of people walk. But that is great as well, because slowly the average people in Kenya develop a running / walking culture. You see more and more people on the road when you go to work or go home.

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5/20/13 10:53 P

Today's run since the tendonitis was bothering my knee, I decided to stick with a Power walk, I did 3.1 miles in 53:33. my best time of walking yet! I just felt like walking only, in getting ready to start my Reset program next week. It would be a good way to just start over fresh again. by walking for a few weeks, I can still do walking intervals with some short fast walking a good way to burn some calories I find that with walking It's a great way to release stress, meditation. Then I can do some Yoga and stretching after the walks. I will do these workouts along with my reset diet for the next 3-4 weeks. By mid June I should be ready to re introduce run intervals again? Though I plan to do the 5 miler on the 4th of July... it all really depends on timing how I feel over all. I do have a Doctor's appointment with a Orthopedic Sports Doc, on some pain issues, so that may effect the out come of my running plans as well. But sometimes you just have to stop, walk some, rest some and then rebuild back up to running again.

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5/20/13 10:08 P

Wow, there's a lot of different information to try to remember when you only check this thread once a day! I can't keep up, and my memory doesn't allow me to remember everything I want to respond to.

STEPH, I feel for you in your job difficulties. I hope you find resolution/validation soon. I know how stressful job situations can be.

DEE, what area of Houston are you in? I'd love to meet you sometime. And running with your kids is awesome! I was able to run with my oldest when DH and I went to visit him last year. Actually, he ran with me. I'm A LOT slower than he is.

Have a great evening, everyone!

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5/20/13 10:07 P

Wishing the very best in safety to all affected by the storms!

Today, I spent quality time in Physical Therapy focused on dynamic yoga poses that will strengthen my glutes, IT band, hip flexor, quads, and core! Not only is it good injury prevention but enables a faster more efficient run! My last PT day is Thursday. But I will join my PT doctor in his Pose Running training as soon as he has the program ready in the near future! I've really embraced the concepts and want to keep running into the future!

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5/20/13 4:41 P

Hi all!
Steph: hope your day ended better than it started out!

Catherine: very happy your mom is okay--didn't hear about the tornadoes until this morning, but I have friends in Edmond--they are okay, too. 'Tis the season, unfortunately.

Jasmine: woo-hoo for the long run!

Iona: happy to hear you're feeling better!

Dee and Stacie: your massages sound just about perfect, need to seriously look into those

Cindy: glad you had a good run with that toe

Lisa and SB:


Edited by: OWL_20 at: 5/20/2013 (16:42)

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5/20/13 3:11 P

Cindy, Glad your toe was fine during your run.

Dee, how fun to run with your kids. I've tried that with my 8 year old, but he's too busy playing super heros with his friends these days.

I did my 1:1 x5 outside on Sunday. It was a great change of pace from the treadmill. I'm looking forward to increasing my run time outside. This week starts 1:1 x 6.

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5/20/13 1:29 P

6 easy miles at 10:49. Toe feeling fine. We have that waves of thunderstorms coming through thing going on, so I need to run while I can.

Dee, are you going to be in Chesterfield this weekend. Too bad I'm likely to be in Philly, We are expecting a really pleasant holiday weekend.

Iona, Glad you are feeling better and had a good run.

Steph, so sorry you are having all these work issues.

Catherine, So glad your mom is fine. We have had many more tornados touch down in the St. Louis area lately. One this spring already. Not too far from where I row. It is scary.

Peggy, good luck as you prepare for your 5 mile race.

Kim, great job on your 10.2 miles.

June, still have not set up my erg so I can use my HRM. It does not look too hard. I cant' seem to manage using the watch. Sounds like a good HIIT. We do similar workouts without the HR targets in winter practice.

SB, did you do a long run today.

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5/20/13 12:35 P

I did my final long run of 8 miles on Saturday, now just a 4 and 3 before the race. Had a massage afterwards which was wonderful. I've found a massage therapist that does myofascial release. I only wish I could afford to see her more often!

Love reading about everyone's training! With biking season here, I'll be cutting back on my distance, but still plan to run 3 times a week. I'm looking forward to more strength training too.

Have a wonderful Monday!!

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5/20/13 9:51 A

Wow, I've missed a lot. I can't hope to catch up.

June, actually, you had my mom pegged: she had a love-hate relationship with most people. And she too said that guests, like fish, stink after three days!

Steph, so sorry the choice was removed. Something better will come your way.

I finally saw the massage therapist on Saturday, and he got my body realigned properly. He also gave me exercises to do to keep it that way. I feel considerably better this morning, at least as far as the knee is concerned. I don't know why I fight going to see him - maybe the expense? I think I may cancel the regular massage deal, and focus on this instead.

My eldest DD has actually put the RnR St. Louis HM on her calendar. I need to confirm with her this weekend that she really will do this, and then I'll sign up. On her bucket list to run a HM before she turns 40 in December. I love it!

And my son sent me a map of a run in Chesterfield, asking me if I wanted to do it with him this coming weekend. Amazing!

This bookworm never expected to be an athlete.

Yes, Catherine, the miserable outdoor running season has arrived. I got a break on Saturday - a breeze for part of the run. I think from now on it will just be hot and humid.

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5/20/13 6:09 A

Good Morning!

CINDY: Hope that toe is not a problem. I know, for me, shoes are really affecting my feet in new ways. I am still trying to discover what is best for these feet of mine.

LISA: So good to hear from you, but so sad about your wrist. It sounds like it is healing. Good to know you are able to run again.

OWL: Good job on the biking and hiking. Now mowing.... well that certainly needs doing periodically.

STEPH: Now that you do not have to work every Saturday, your training schedule will be a little easier. I do hope work gets sorted out...As far as work goes.... document everything.... sit down once a month or every 2 weeks with your immediate boss and continue to point out the inconsistencies with work issues and make a point of stating what your boss can do to help. But sure to emphasize the steps you have taken to overcome all these issues. Then document again. The purpose - not to point out how bad other workers (or your boss) might be, but to continually point out what you are doing to resolve the issues.

JASMINE: WooHoo!

CATHERINE: Glad your mom missed the tornado. How is your mom doing?

JUNEPA and IRUN and IONA72: Hi!

***

Have a good day everyone!

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5/20/13 5:06 A

So much to catch up on!
Had a tummy bug last week but feeling much better today. Managed 5 miles yesterday, started slow - so much more enjoyable!
Got to get on with the chores right now but will try and get back later to see what everyone is up to.
Have a great day whatever you are doing.

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5/20/13 3:28 A

Jasmine,
woohoo for your long run, that is 16km and a bit. My goal distance for end of June.

Am highly unmotivated at work today and frustrated with the lost job opportunity. Now I have just been told again one of my emails was rude. Ok I can see one halfsentence having a problem. But I spend so much time every day with people being rude to me (and no one is ever told off for that, when I complain I am told I am too sensitive.....), that I have to be careful. Well this had me in tears once again, feeling like the most useless twit in the world.

Need to find something useful to do this morning, that will get my mind of the incident and get me out of teary-eye mode......

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5/19/13 10:46 P

Good evening, everyone.

Today was my last long run before I start my taper for the big race on 1 June. I ran 21 miles and it went well. When I went to the locker room after the run, there was a TV on which was talking about tornadoes is Wichita, Kansas, warning everyone there to take immediate cover. I grew up in "tornado alley" (Oklahoma), so hearing about tornadoes always makes my heart rate rise a bit.

I went into the pool area to cool down in the swimming pool and then spent some time in the whirlpool. When I reentered the locker room they were talking about a tornado on the ground in Edmund, Oklahoma. That's about 60 miles away from the town where my mother lives. I immediately called DH to tell him to turn the TV on and hurried home. It was a terrible storm, about a half mile wide that stayed on the ground for a long time. It was headed east north east, on a trajectory that took it about 30 miles south of my mother. It looked from the news that she probably was OK, but I've been worried all evening until I could finally talk to her. She said they didn't even get any rain. But so much devastation not very far away from her.

Edited by: LIVE2RUN4LIFE at: 5/19/2013 (22:47)

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5/19/13 8:53 P

Trill, No, If I run any slower I would be "Walking" Arrrrr ! I think that as long as my Run /walks are maintainable at a comfortable pace at this time, there is no need for me to get any slower 14 minute pace is the bottom not going any slower than that...Period.

Most of my other runs during the week I try to get a couple miles of pace laps of 11 or 12 minute miles. But you also have to take in account that I was off earlier in March due to an injury and also took time off because of my Mom's illness. so getting back to running has been a slow process... Pretty much all my runs are going to be quite slow It's a wonder that I can even get in a few miles/pace laps of 12 min miles!

I will be taking some time off from Running for 3 weeks during the Beach Body Ultimate Reset because your not suppose to do any kind of hard workouts like Running, but you can do some walking, stretching or Yoga, so that's what I will do, because it's a special program. The Goal is to change some of my dietary habits and loose some weight in the process for the long term after the UR program. And too have more energy in the process, but will have to see how it all go's? I also have a Dr's Appointment with a new ortho Doctor on my knee issues, Hoping to get another series of Shots for the arthritis? maybe more PT or something else or may do nothing at all?

Then I will have to jump back into running and get ready for a 5 miler Race on the 4th of July.

Edited by: IRUNBIKE2BFIT at: 5/20/2013 (08:57)

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5/19/13 6:43 P

Hope everyone is having a great weekend. Yesterday I had my longest run ever... 10.2 miles!
Overall I am very pleased with how I did. The first half the temp was 65, overcast and humid. Second half the clouds were gone and the temp was 80! Quite a change in 2 1/2 hours. I had to walk through a couple of my run intervals since I ran out of water but I was ok with that. I'm feeling pretty good about my upcoming race.

Have a great Sunday evening!

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5/19/13 3:09 P

Steph, sorry about the job withdrawn, hopefully you can get dual citizenship and have more choices soon. Way to keep training with a plan

Lisa, tough luck breaking your wrist. Good for you to get going with your training again.

Owl, I like hiking, I compare it to running in two stages, the uphill stage is the cardio challenge and the downhill stage is the high-impact bones-joints-tendons-ligaments challenge. Plus with often awesome scenery and a nice stretch of time spent in the great outdoors. After I started running and hiking regularly and carefully, my knees, which used to be my weak link, got awesomely strong.

Trill, my HIIT on the rowing machine are right now 30 minutes total, 10 minutes to warm-up and bring my heart rate to 130 or 65%, then three intervals of 4min hard and 2min recovery. Interval one is at 154 or 75%, Interval two is at 159 or 80%, Interval three is at 164 or 85%. During recovery my HR goes down to 130 and at the end of cool down my HR is under 110.
The hard intervals are at about 2:10min/500m and the recoveries are at about 2:45 - 3:00.

Catherine, I am in taper week this week. I am planning a run today and hikes tomorrow and Tuesday, HIIT rowing on Wednesday and a last 30min run Thursday, then the HM on Sunday. Also some ST Monday, Wednesday and maybe Friday. Maybe some walking and swimming Friday and Saturday. Hope you get a kitten, they are so cute and charming. Cats continue to be charming with ample personality.

Seabreeze, have a great rest day and time to yourself. Thanks for your training comments.

Today I feel great, I am planning a 60minute slow run followed by a swim.

Edited by: JUNEPA at: 5/19/2013 (15:18)

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5/19/13 1:44 P

Wow I love this discussion about training methods.

I want to slowly increase my distance again, goal is to do 16km comfortably by June and then increase to HM distance again, to be ready for the HMs in September & October

This weekend, I didn't do a long run, but I did do 7km at a fast pace on the treadmill yesterday and walked 11km on the golf course today.

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5/19/13 1:29 P

A quick drop in before going out to mow--have to say thanks to JUNE--you were an inspiration for a bike-hike-bike thing today (I think you mentioned doing a bike ride to a hike here in the thread somewhere). Total of 12 miles biking and 50 minutes hiking. It was good, now I'm tired. LOL Everyone take care, have a great Sunday and/or what's left of it!

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5/19/13 1:29 P

Hi everyone! I haven't checked in for about 7 weeks. My mom was in town at that time and we were working in my garden. I fell and shattered my wrist! So, I've had a very painful recovery. I'm just now out of the hard cast and into a removable splint. It makes typing much easier!

So, the last time I was on here I was up to 1:1 x 7. I started running on the treadmill two weeks ago at 1:1 x 3. This week is 1:1 x 5 and I'm not having any shin issues at all. Knock on wood.

Next week I'm back at PT for both the wrist and the shins. I'm hoping to not be so "broken" very soon.

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5/19/13 9:09 A

Planned on running 12 miles at marathon pace today. Did this run last week with my husband and it was comfortably challenging. This week I was by myself. It was 70 and 87 % humidity, which sure felt warm once I started. We've had a really cool spring,

I was running a tad slower when at mile 4 my toe began to ache. This is the end of a 2 mile uphill. On Tuesday I ran 13 and the same toe bothered me. When I looked at it in the evening it was swollen. I noticed nothing on my Wed and Friday runs. These were both low HR runs.

Anyway decided to head home. Even reset my garmin for the last mile so id take it slow. Icing it now. I can poke, prod and bend that toe about without any point tenderness.

SB, Rest today and then have a great run tomorrow. Great post.

Peggy, If I was you I'd actually slow down two of my runs each week. I'd run the long run a good 2 minutes slower than the pace your running all your runs. I'd run the next shorter run 1 minute slower and then I'd see what happens to the third run where I'd let myself run faster.

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5/19/13 7:22 A

Lots of discussions.... just love it!!!!

Yesterday run which included 60 minute Steady State 80% HR run went well. Pace ended up a full minutes slower than last week's similar run. The difference? Last week the temp was 72 and humidity was 78%. This week the temperature was 75 and humidity was 89%. In this case, the humidity definitely contributed to the pace difference. I used the same interval (60:20) for both weeks.

Today is another rest day..... tomorrow is supposed to be a long run.

*****

DEE: I do like solitude. Sometimes feel guilty about it..., but it does help align my inner self. My mom used to say the same - she never wanted us to leave. I am not my mom, that is for sure.

CINDY: Hope things calm down for you soon. You sound like you are doing the right thing with your son. Too many parents move from the mentor to the doer too often. Waiting for a teenager to "do" is sometimes a bit frustrating though.

HEATHER: We do like to talk about running. We like to question and discuss training plans. Sounds like you have a good plan.

STEVIEBEE569: Good job on the 3 mile run!

JUNEPA: I like hearing about your hiking!!!! What a beautiful area you life.

CATHERINE: Another kitty? That would keep your older cats on their toes. Is there a trick to keeping cats from ruining furniture or screens etc?

IRUN: There is certainly nothing wrong with slowing down when there are so many issues happening in your life. Each of us may have a different underlying purpose for running. Mine are to help with overall fitness and burn calories. I like the idea of getting faster and go through the training cycles..., but speeding up means my fitness level is improving and is not necessarily the primary goal.

OWL_20: Good job on the humid run! They certainly can slow me down.

STEPH: Sorry.... hopefully something else will turn up and you can move from your current position.

JUNEPA: I have not tried in awhile, but I cannot break a 10 minute mile. Maybe it will happen if I keep working the plan. Maybe it won't. But running has so many benefits at whatever pace one can run. You weekly plan seems good to me. I will often do a faster pace on my non- long run days. Not in the humid summer, but during the winter training cycle.

****

TRAINING FOR DIFFERENCE DISTANCES:
For me, training for half marathons is much easier on my body than training for 5K or even 10Ks. HM training training times for different types of runs (easy, long, 800s, etc) are paces that I can accomplish without this body going into "shock." If I were training for a 5K, the 400s and race pace runs would be quite a ways out of my comfort zone.


TOUGHNESS:
It is much more than mental toughness, although that is definitely a contributing factor. It is your total physical and mental and emotional (too) fitness level. When my mental and emotional fitness level is its best, my physical fitness level continues to be what it is. I can run for 13 miles and stay aerobic, but it is at a very slow pace. At race pace I am definitely not aerobic. So this is my current goal.... to be able to increase my physical fitness level so that I can run a HM and stay under 80% of my max HR. All I can do is work where I am. Comparing myself only to myself and past times.

200s; 400s; 800s; 1600s:
There is a reason that many training plans use different distances based on the pace you are trying to achieve. 200s or 400s are often used when training for a 5K or 10K, 800s for HM; 1600s for a M. The shorter the distance the faster one can maintain the pace. My 5K suggested pace is 10:50. A pace 30 seconds faster than this.... of 10:20 is very doable for me for a 200 or 400 distance - even if I were doing 12 x 200s or 12 x 400s. But at my ability or fitness level... this pace for 8 x 800s or 4 x 1600s would be much more difficult. But I can maintain my HM race pace less 30 seconds for these distances.

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5/18/13 7:06 P

June, I don't know why you'd say you were simple. A training plan makes certain decisions on the balance or intensity and recovery with particular goals in mind. It can be tricky to pick things from a training plan and add them to a running and general fitness schedule that works for you. If the training plan has an intense workout scheduled after some easy running and you have done a long hike the day before it might not be appropriate for you. I'm sure Catherine is going to quote me back someday after I row and then make a comment about failing to meet my training targets on some workouts.

I well know that if running spead is a big deal to me I need to treat rowing as more of a cross training activity. But I am suduced by the company of our rowing club.

Edited by: TRILLIUM22 at: 5/18/2013 (19:15)

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5/18/13 6:46 P

Thanks, Cindy. Obviously I don't have any experience following a 5K or 10K plan.

June, I think the challenge is to keep ones goals clear (and make sure they are really in sync with our heart's desires). E.g., training for general, broad based fitness (across lots of distances) vs specializing in a distance and optimizing for that, which means accepting that you probably won't achieve your peak race at those other distances. I've obviously chosen to optimize for the marathon and am OK with never achieving my peak 5K or 10K times (at least for now). Your approach seems to be along the lines of broader based fitness, but at the same time your 5K time seems really important to you.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (18:47)

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5/18/13 6:06 P

Catherine and Trill thanks for all your replies, so informative.
So many ways to train and makes me look pretty simple, which I am.
It is interesting the variety of preparations, so running and training is never boring.
This winter I trained for a marathon distance and did a 5k race along the way because we always do it as a family. Next Sunday I am running an HM. Then I will concentrate on whole body fitness. I find I have enjoyed training the longer distances in the fall and winter, with the May marathon goal, then plan to settle into a general fitness pattern over the summer.

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5/18/13 6:02 P

Actually Jeff's 5 k rehearsal start early in the plan. They are mon week 2, mon week 4, and sat week 6 with the race sat week 7. He has 400 meter repeats every week.

His 5k/ 10k plans are different than the half and full plans

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5/18/13 5:38 P

OK, I didn't entirely understand your workout correctly. But race rehearsals usually come at the end of a period of training specifically for a distance. In the case of a 5K, you would lead up to it with (usually) an increasing number of 400 meter repeats, culminating in the race rehearsals just before the race. Especially for shorter, more intense distances like the 5K, you can't expect to be always running at that peak pace, at least not for more than, say 400 or 800 meters at a time with recoveries built in. In fact, part of the theory behind the structure of any training plan is to get you to peak at just the right time. Plus, running the race pace predicted by a MM assumes, among other things, that you have tapered and are coming into the race with very fresh legs. Given all the physical activity you participate in all the time, that's something to keep in mind when you set expectations for paces in training runs.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (17:40)

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5/18/13 5:37 P

Trill, I never used to do all my runs at the same pace either, but since all the bad luck I had been having for the past couple of months, with injury, and illnesses in my family, It's like starting over in running /walking again. Hopefully it's a temporary thing and I can finally get caught up with myself in both pace and distances it won't seem so awful running that slow and I can finally start picking up some of my pace on some of the runs. It's been a major set back and just have hang in there for awhile.

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5/18/13 5:07 P

June, if you are training to run a 5 or 10 k then Jeff does have race rehearsals. 3 total about every other week for a 5 k. First one 1.5 miles plus 1200 m second one 2 miles plus 800 m third one 2.25 miles a week before the race. This is in addition to 400 m repeats on other days

He also talks about doing some race rehearsals for half or full marathons if you think ou might have issues with the time limit. I don't know the distance.

Then for half and full marathons he mostly stresses the half mile and mile repeats at a pace that is 30 seconds faster than race pace

Edited by: TRILLIUM22 at: 5/18/2013 (17:07)

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5/18/13 4:36 P

Catherine, these are actually 5k (3mile) runs total, with a 10 min warm up the 30min work out segment is usually about 2 miles and then the cool down. I believe I read Jeff suggests to try a race pace for a mile segment of the short run. In my training I find doing weekly 2 short runs (45 min means WU - WO- CD ) and a long slow run ( minimum 90 minutes and add mileage every 3rd week) is my training routine. I find I really need the slow warmup to stay injury free. I have tried some hill training but don't do them consistently. I thought the concept of getting faster by doing hills training without doing speed work was interesting and worth a try. And also was hoping the hill sprints would improve my foot strength as it did for you. I do a magic mile every once in a while. I remember when I only used to run the 30min workouts three times a week and I noticed your workouts were not much different than mine (about 2 years ago) except for longer mileages every 3 weeks, and I thought, I could work up to HM and lately FM distance that way. And my magic miles numbers encouraged me to try in the race for the times they predicted.

Edited by: JUNEPA at: 5/18/2013 (16:41)

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5/18/13 3:12 P

June, I suggest that you try not combining 5K speed work and endurance runs (a 45 minute run is an endurance workout). They work best as separate workouts since the demands on your body differ. When you try to do them in the same workout, you should expect to be able to do a little less with each than you can if you separate the goals.

5K pace training is best done as much shorter workouts with multiple short, intense intervals with full recovery in between. You were trying to add 5K pace to a run that was twice as long as your race (even though you did it in the middle) and a distance (1K) that was 1/3 of the race distance. Apples and oranges when it comes to training.

It is fine to add some fast running to longer runs, but it's usually done as fartleks (in the plan I use that's 1 minute at a time!!) or strides (accelerations) at the end of the run. Or for a 45 minute run, adding some time at HM pace would be beneficial too. The idea is to challenge your body (brain) to speed up when it is tired. It doesn't have to speed up all the way to 5K pace to get this training benefit.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (15:22)

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5/18/13 2:39 P

By doing some running race pace, for sure it depends on the race length what the pace is, and I only attempt a fraction of the distance at race pace in training. For example, I tried in training to run 1k in the middle of my 45min run (10min warm up + 30 min workout + 5 min cool down) at the 5k race pace and don't get there. I run at best 1k at about 11 min/mile, but in the race with the adrenaline plus my fitness from the time and miles put in for training, I can run at 9:10 the whole race. ( Meanwhile 9:10 for Catherine is running aerobically ). Why can't I run 9:10 for one puny k in training? My magic miles indicate what I am capable in the races, my HMs last year were spot on at just about 10min pace. I guess it is the mental toughness I lack to push to go faster in training. I hope I don't sound like I am whining, I do aspire to improve, but it will be my way, slow training pace for now.

Hu - muggity , good one Owl

Edited by: JUNEPA at: 5/18/2013 (14:49)

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5/18/13 2:35 P

OK the dreaded email came: The job offer I was talking about was withdrawn. Was expecting it, but still feel like I have been punched in the face once again.....

Before that had a good day, several errands in the morning, then a good gym session 7km run on treadmill, then 6km bike ride on no-where bike.

Have a nice Sunday

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5/18/13 2:22 P

Adding some race pace running to training runs definitely differs for the different length races. For shorter distance like 5K and 10K, race pace is intense enough that you really need to add it in short intervals with recovery in between. That's why time goal plans for these distances have a lot of track work (or the equivalent) in them. So you may work up to 5K of race pace running, but not non stop in a training run. Otherwise, you are racing to train rather than training to race.

I think one of the reasons I like doing marathons is that marathon race pace is fully aerobic and is actually a relatively easy pace over a short distance (like 5 miles). So you can add it to your training plan regularly without overwhelming your body. The challenge for marathon race pace is to be able to hold it as your legs gets more and more tired over longer distances. That's also why the first goal in marathon training is to cover the distance at any pace. That is the biggest challenge.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (14:23)

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5/18/13 1:50 P

Had a really good row this morning. Stroke seat in a starboard strokes 4+. I really enjoyed it.

Catherine mentioned her Big sur pictures blog, but did not post a link. www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=5355500

Peggy, I guess I don't tend to do all my runs at the same pace, at least not if I'm working on getting faster. I do the bulk of my runs slowly and then if I'm interested in speeding up I do some at a faster pace.

Catherine, In prinicipal I place a priority on getting plenty of sleep. After all I'm always the one who says you can't just chose to get up early without going to bed at a decent time. Life just kind of sucks right now. Post pictures when you get the new kitten.

June, I'm not sure I know what you mean by running race pace. It is not difficult to run marathon race pace for 5k. . Now running 5k race pace for a 5k is tough. You do have to watch the frequency and timing of really intense running. I don't think any training plan has you running at race intensity for a given distance very often. Generally the training paces are calculated to be difficult, but not quite all out. What are kind of HIIT are you doing on the erg.

Steviebee, hope the alergies improve, good job on the treadmill.

Barb, sounds like a good run. Use the intervals as a tool and adjust with the conditions. Last summer on my long runs I'd adjust my intervals as the day got warmer.

Heather, I did 2 mile increases when I trained for my first marathon. I did it while doing ecoaching with Jeff.

Dee, good luck getting your group to run a comfortable pace.

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5/18/13 1:37 P

Hello everyone,

Had an early run because of what I call the intense hu-muggity here. Had a faulty start with a shoelace untied then a pebble in the other a few steps later--arrgh. Finally got going on intervals of 1:30 run/25 secs walk. Mid-way, I walked a whole interval then decreased it to 1 min run/25 secs walk because that felt easier and sweat was pouring off. All in all an okay run of 3.8 miles in 47 minutes.

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5/18/13 12:40 P

Trill, seems like most of my run's have been at the same pace...I can't seem to get any faster lately... Don't know what the problem is? It can be a lot of on going issues over the past couple of months... 1. Since I fell at work... Doctor's then wouldn't let me get back to running for 4 weeks! then 2, I had this bad virus/cold and was out for a week. 3. Then when my Mom got Sick, I would up spending a lot of time sitting around at the Hospital so there was a another 4 to 6 weeks off from running...

So It's pretty much a "Start over" My friend has been advising me to take it slow and easy and to run my run /walk 's slow. My knee started bothering me again so that another thing to add to the list of slowness... I see a new Ortho Doc for a second opinion, June 7th he's a Runner, so I hope he understands my personal purpose of continuing to run? I"m hoping I can get another series of those 3 shots in the knee again... It's time again to get them... it's been almost 1 1/2 years. or maybe he has some new solutions.. but hope it's not a knee replacement then I would have to give up running... ? Let's hope not!!!!

4. The only other issue is weight, with all the times off from running, I have gained some weight, probably about 5 to 10 lbs more... so I'm taking some time off from running and doing the the 21 day Beach Body Ultimate Reset cleanse... most people can loose up to 5 lbs a week in 3 weeks...but it's not a whole weight loss program it's a life style change ... you eat mostly vegetarian meals... your daily cal's are suppose to be 1500 a day. so it's not a starvation diet either. your eating lot's of plant based foods /proteins along with natrual plant based supplements. to cleanse your body and reset it so you feel healthier and have more energy! I think that's what sold me... I really need the Energy!!!!


Oh well, I did my 5 mile long run this morning these are my 1 mile splits

1 14:26.4 1.00 14:27
2 14:00.2 1.00 14:00
3 14:06.1 1.00 14:06
4 14:05.5 1.00 14:06
5 14:43.2 1.00 14:45

Edited by: IRUNBIKE2BFIT at: 5/18/2013 (13:09)

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5/18/13 12:25 P

Hello everyone. Finally, a day with nothing on my calendar! (Except an easy 4 mile run). I slept in and am well rested again. I should do some house cleaning today, but we'll see.

The first blood pressure medicine hasn't worked for Amelia, so we have a new one. She says that she's really tired of the vet, thank you very much. When I took her in last Tuesday, there were photographs on the desk of a really sweet kitten that someone had found abandoned (about 4 weeks old or so). I didn't see the photos until I was just leaving, but I thought about it all the way home, discussed it with DH, and decided that if it was still homeless when I went back on Friday, I'd take it. Unfortunately, it found another home in the interim (unfortunately for me, that is, not the kitten). Now I have kittens on the brain.

Heather, I think Jeff's plans are good ones and training up to the full distance really helps. The key to those really long runs is pace. Make them very slow. Jeff's guidelines are good on that front -- at least 2 minutes slower than race pace plus another 30 seconds for every 5 degrees over 60. So if it is 75 degrees, for example, you want to slow down at least 3.5 minutes from race pace. Even slower is fine and don't be afraid to walk as much as you need to. You still get the training benefit from the distance covered.

Hi STEVIEBEE569, welcome to the thread. Are you training for a particular distance in the future?

Dee, I think my outside runs are history for the next few months. Summer has arrived suddenly in Austin. Of course, if I were an early bird, I could still get out there, but by the time I'm stirring, it's already pretty hot. And humid.

Cindy, I don't know how you do all you do on 4 hours of sleep! Well, I used to do that, sort of, when I was working. I routinely got 5 or 6 hours of sleep a night and thought I was doing fine. It's only been since I retired and started routinely getting 7 or 8 hours of sleep that I realized, looking back, just how impaired I was. I just got used to being tired all the time, so didn't really notice it. I also got colds and sinus infections a lot more then than I do now.

By the way, if anyone is interested in seeing pictures of Big Sur, I finally got them posted last week in my blog.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (12:26)

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5/18/13 11:41 A

Trill, I have that same like you, I can turn it up for a race but not so much when training. Catherine is an inspiration how her training runs are on the money for pace. I find if I do the distance and time in training, I can turn it up for a race without injury, but I would prefer for some of my training to be race pace. Oh well, something for me to work on.

Dee, I thought your mom was being funny, she missed people when they were gone (but didn't enjoy them when they were visiting) but you meant she liked people around so missed their presence. I rarely have house guests and do worry when I visit others that I am a strain to them. So I usually try to limit my visits to 3 days at the most. A guest, like fish, stinks after 3 days.

Today I am planning to do low intensity but lots of time, a smorgasbord of indoor rowing, upper body ST, a bike ride to the pool, a swim, and a bike ride home. Well actually the indoor rowing will have HIIT, but everything else will be leisurely. I like doing long workouts once or twice a week. My Tuesday morning is usually a 3.5 hour workout, bike to the trail-30min, hike up the mountain- 2.5 hours, bike back home-30min. This is a running thread, I haven't mentioned running. I run 3 times a week, 2 short and one long, usually only run and swim on those days.

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5/18/13 11:31 A

With the pollen count being so high, I had to take my run inside. I ran 3.04 miles with an average 12.09 min/mile pace. I'm proud of myself.

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5/18/13 11:20 A

Good morning everybody,

@Trillium22 - I am adjusting the plan on the JG website but will still run the full 26.2 four weeks out before the race. Like I said before, I'm increasing the mileage on the long runs by about two miles, and then I have two weeks in between the really long jogs. I have three weeks in between my 24 and 26.2 mile jogs like between 26.2 and race day. I'm pretty happy with my plan.

My 17 mile jog in a few weeks will help me make my mind up. That was turning point for me when I started to train for a FM back in the winter. But then again, it was really cold and getting ready to snow that day. And I ran out of tissue when my nose was runny.

I'm looking forward to my training!

Thanks everyone for the input. I cannot say enough how glad I am that I found this team!!!

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5/18/13 10:31 A

Cindy, I guess I'm none too thrilled that DD is back living with me.
But in general, after having a lot of house guests, I enjoy being back to 'normal', whatever that is. My mother used to say she really missed people when they left - things were too quiet. I'm the opposite. Of course I'm an introvert and she wasn't.

Today's group run was not very pleasant - pace was again too fast for conditions. I think I've finally convinced the two others I usually run with that we need to stop the nonsense. We'll see in two weeks when I'm back running with them.

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5/18/13 6:41 A

Gosh it's been a stressful few weeks. This week I had two nights with just 4 hours sleep. It's been a long time since I've slept a full 8. Today the alarm went off at 4:30 am because my husband has a 7 am flight to attend a meeting. Things will calm down by Thursday.

Exercise plan for today, I'll be at rowing. I've done a good amount of both running and rowing, so I'll be open to coxing. It's the non exercise position in the boat, you steer and give everyone directions, so they stay together.

In theory I'm running 12 tomorrow at marathon pace. This is generally my run with my husband and that is a pretty natural pace for us to run together. Running alone lately I've done easy slow runs. I've backed off on running leading up to Sunday, but not sure where my mind will be.

Dee, Is there some message hidden in the comment that solitude is good.

SB. Enjoy your run and have some me time.

Laura, One of the concepts I always rely on is that you don't work on both speed and length of run at the same time. If you are increasing your length of your run you go slow.

Peggy, enjoy the long run. Do you run all your training runs at the same pace?

Catherine, speaking of flight or fight. I've felt those hormones flooding my body lately with respect to my son. I'd gosh its uncomfortable, because I can only do things indirectly he has to do the actual actions. You've done an absolutely awesome job on this training cycle. When it comes to racing I wonder if I'm more driven to really lay it on the line in a race. I'm much faster racing than on runs. I am welling to accept quite a bit of discomfort during an event. I know there are people, generally taller, who sit on the erg and seem to be able to pull a faster piece in practice. At least for the first 10 to 15 minutes. But if you sit us down for a 2k time test I'll beat there time. I did do some nasty stuff to my quad with that race. Nice adhesion, it would seize on my sometimes when I'd do uphills runs in the week just after the race. I'm rambling, but my alarm clock doesn't go off for 30 minutes. Anyway that's why I'm pretty selective and limiting when I say I'm racing.

Heather, you sound like you have enough time. If you use Jeff's plan I would recommend that you go all the way up to 26 miles 3-4 weeks before your race. I know there are plans that only have you run 20, but those frequently have more running during the week, so those 20 miles are on more fatigued muscles. Be cautious altering of piecing together multiple plans. On the other hand, decreasing the rate at which you increase the long run would be a safe alteration in the plan. Well unless you get tired of training before you reach the end of the plan. That will depend on your training intensity. Jeff's plans provide a lot of rest making that burn out thing less likely.



Edited by: TRILLIUM22 at: 5/18/2013 (06:42)

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5/18/13 6:17 A

Solitude is nice, SB.
Enjoy your run.

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5/18/13 5:28 A

Gooooooooood Morning!

IRUN: Hope those shoes do the trick. It is not easy finding the right shoe and understanding how to find the right shoe is a journey in itself.

LAURA: A tough concept for many runners: it is okay to slow down on longer runs, especially when lengthening long runs.

****

Moved my 3rd run of the week to today.
On today's running agenda...
Run 6 miles which includes 60 minutes of a steady state run at 80% of max HR. I will be using a 60:20 interval for this.

No upcoming company on the calendar for a long time.



Edited by: SEABREEZE63 at: 5/18/2013 (05:46)

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5/17/13 9:51 P

Catherine:::... I can relate to your post as my life is always at a sprint pace or so it feels...LOL!...::needed to read your post today. Sometimes my friends ask me HOW in the world do you find time to work out? The answer is always HOW can I not? LOL! You do what you LOVE to do, and other stuff is pushed into 2nd place.
for posting the article...:::really learned a lot from my reading of it. Helped me make a decision for myself too. I am enjoying my distance training very much, and I'm not sure if this is the norm, but for me, it will be SLOW going.My long run will increase slowly. It is still at 4 miles.....I might try to up it to 5 next week, we shall see. I can sense when my body has had enough and needs rest....and when she is ready to increase her pace. I am finishing 2 weeks of training so far, with a strong careful schedule of 2 short run days, 1 long run day and 2 Circuit Training days. So far so good.


Thank you all LEADERS for this thread and for how tirelessly you help all of us out from new runners to seasoned ones. So appreciate YOU!


Edited by: VISUALLYRICS at: 5/17/2013 (21:52)

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5/17/13 9:02 P

Today's run was short and sweet, pretty much took a 1 mile warm up of walking, as it was quite warm at 2 pm today. Been trying to stick with a run 1:30 walk 1:00 I wore my Nike Structure 16's they are a stability with cushion and felt good on my knees as I ran as long as I maintained a 13 minute pace it wasn't bad at all, Hopefully tomorrow when I do my Long Slow run (which will be pretty much the same pace) I should do okay with minimal knee issues.

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5/17/13 6:10 P

OWL:

DEE: Good luck with the massage therapist.

CINDY: I hope things calm down too.....

HEATHER: Sounds like you have already done some good mileage. Good for you!

CATHERINE: Good post. Hope everything calms down for you too and you find some flex time in your daily schedule.

******

Have a good evening everyone......

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5/17/13 5:32 P

Good afternoon, everyone. Wow, have I been busy this week. More on that in a minute.

Yes, SP was down yesterday for quite some time. My browser couldn't connect at around 3:00pm CT when I got back from my run. I tried again after we got back from a concert -- around 10:30pm CT and at that point they had put up a "Sparkpeople is experience technical difficulties" page. I tried again around midnight and then went to bed.

In "Anatomy for Runners," Jay Dicharry says that rest is the correct therapy if you are truly injured and have inflammation. You need to reduce the inflammation through RICE to get an injury to heal. However, he asserts, rest doesn't cure problems caused by overuse, muscle trigger points or adhesions, poor form, muscle imbalances, etc. To permanently eliminate pain from these sorts of problems, you must identify the true root cause of an issue and fix that.

I know that when I started doing speed work, I developed tightness and some pain in my hamstring. Rest made the pain go away. But only temporarily because the cause was still there, a serious trigger point in the muscle. As soon as I started speed work again, it came back. It took massage therapy to get rid of the adhesions in the muscle. From that point on, the pain was not only gone, it never came back. That's not to say that rest is not the correct initial response, But if rest only solves a problem temporarily for you, dig deeper.

So, as I mentioned at the beginning of my post, I've been really busy the past few days with back-to-back activities almost all day. It was interesting the effect that had on my running (which, of course, was one of those activities). Back when I started this training cycle, I decided that I needed to cut back on my other activities to make sure that I still had enough "down time" or "peaceful time" every day for me not to feel pressured by the amount of running that my plan called for. The past few days really demonstrated to me how important that was. It wasn't that I didn't have time to get everything done, but feeling like I had no flexibility did make the runs more stressful. Very interesting.

It also made me think about our earlier discussion of racing as stressful. There's a tendency to think of this only in terms of tired muscles. But running really is a non-specific stressor. By that I mean that it triggers the same "fight or flight" stress response that any/all other stressors do. So a decision about how much running is "too much" really must be made in the context of your total stress load.

There's a really good article about this that I go back to read periodically because I used to be one of those people who way over scheduled myself and was very proud of how much I could get done every day. I've become much wiser in my old age. (About that anyway).

One of the points this article makes is that if your body is constantly pumping out stress hormones (for whatever reason), the "the output of anti-stress hormones will eventually start to fall. This has an effect on the entire metabolism, including the rate at which our cells grow and are repaired as well as the production of the cells in the immune system."

The following paragraph is what I have to keeping reminding myself:

"The fit athlete should be able to withstand stress better than the ordinary person because he or she is trained to perform well under pressure. However, if the athlete is training too hard or competing too much, a slight increase in the total stress can push them over the top. It is a sad fact that fitness is not the same as health; the highly tuned athlete may be less healthy than the club athlete who maintains a high degree of fitness without going over his physical limits."

Here's the whole article if you are interested.

fitasf.com/2013/04/02/great-article-how-at
hletes-can-avoid-emotional-burnout-in-
sport/

Edited by: LIVE2RUN4LIFE at: 5/17/2013 (17:35)

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5/17/13 5:08 P

Good afternoon everyone,

As far as my FM training, I have my long jogs in roughly 1.5 to 2 mile increments. My next one is 15.5, and after that 17. The longest I've done is 20 miles. My last long jog was a HM. If my 17 mile jog goes well then I will sign up for the race. It's the marathon in Greenville, SC October 26th.

Have a great weekend everybody!!!

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5/17/13 11:17 A

6.2 mile run this morning. I had some email stuff I was expecting and needed to deal with--so this run was done in pieces. 1 mile, 1 mile, 2 mile, 2 mile with a quick visit to the computer between each piece. Glad I got it done.

Dee, I do understand the dilemma, you want to rest if you truly need to recover from an injury, but you are anxious that you are using it as an excuse not to get your runs in. You strike me as someone who is unlikely to take unnecessary rest. So drop the guilt.

Owl, St and a mile sound like a good combo.

SB, great job on the 15 mile bike ride. Hope thing calm down.

Steph, good luck figuring out how to sign up for your 10k

Monty Happy second maintenance anniversary

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5/17/13 10:39 A

Once again I'm feeling guilty for all the rest days I'm giving myself, but I'm anxious to get beyond this pain.

Yes, SP was on the fritz for a while yesterday - quite a few hours I believe.

Steph, hope you sign up for and enjoy that 10k!

Monty, congrats on two years!!!!!

I have a group run tomorrow, and then I've scheduled an appointment with the massage therapist. The one who previously solved my IT band problem. I hope he'll work his magic again!

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5/17/13 7:41 A

Hi everyone and happy Friday! Was SP off all night? I checked in a couple of times but couldn't access. Just a strength workout this morning--something I put off until the last minute and maybe I'll squeeze in a mile along with it. Hope you all have a great weekend!

Monty: Super congratulations on the maintenance anniversary! How cool is that?
Dee: Hope you feel better soon or at least they find out the cause of it all.
Heather: Congrats on doing that FM training!
Steph: Good luck on signing up for that 10K this weekend--hope you do it!
June: Thanks for the heads up on Claireinparis, will check out her blog.
SB: I like your 'normal eccentricity', lol.

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5/17/13 5:46 A

Good Morning!

HEATHERM4444: Good luck with the training. To Finish is a very good goal for your first marathon and October is certainly doable.

DEE:

MONTY: Congratulations!!!

STEPH: Have fun at the race. Hope you discover where to sign up.

Hi to everyone else.....

*****

Yesterday.... 15 mile bike ride....

Today.... a rest day from intentional cardio....
heading to the airport later.

Maybe next week normalcy will return - even if "my" normal is somewhat eccentric - it will still return.

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5/17/13 3:29 A

HI everyone,

Heather,
if you are following the training plan, then you are alright, but I agree with SB that the long runs need to be priority.
A FM takes a lot more out of your body than a HM, so the long runs are a must.

Have not heard from the company yet.

There is a 10km fundraiser run next week , the Mater Heart Run, have done it several times in the past. Still trying to figure out where to sign up. They used to have stalls in Malls where you can sign up and get your kit immediately, but I haven't seen any yet. Will check a different mall this week. If I sign up by Mpesa, I will have to go & queue for the kit on race day. Am not keen on that.

Looking forward to the weekend

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5/16/13 2:39 P

Monty on your 2nd anniversary on maintaining and your excellent health! You are such an example to us all. Your enthusiasm for life, family & others is a Blessing!


Edited by: VISUALLYRICS at: 5/16/2013 (14:40)

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5/16/13 2:29 P

Had a great PT session and worked on my Pose Running. I'm so excited about this. Can't wait to experiment tonight with my Dunedin Run Group! My times just get better!

As my status screams, today I'm celebrating my 2 year anniversary in maintenance! On May 25, I will turn 63 and I feel my alive than I have in decades! Every day I just get stronger and more determined to become better physically, mentally, and spiritually! I make no excuses because there are none! I made myself the priority so I can be there for my Wife & Granddaughter! I found that when you are fully committed to a healthy lifestyle, there is no longer a struggle! I totally get it. I wish this for everyone!

105 Maintenance Weeks

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