Group photo
Author:
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
6/3/17 7:27 A

My SparkPage
Send Private Message
Reply
I missed some things here!

I've switched things around a bit, keeping all of my runs short for a bit (2 miles) and working on the pace. I found that having the longer run in there was confusing my feet so I''ll build it back in once I have a running pace I like and which feels automatic.

This week got a bit derailed, I ran Saturday and Monday last weekend, then started off my summer break with a lovely one Wednesday morning. The only trouble was I have this cut on the bottom of my left foot which hurts when I walk. It's a lot better now but Tuesday - Thursday it hurt to the point that I walked funny and it was making my dodgy left calf twinge at me. So I took Thursday as a rest day and biked yesterday to keep the pressure off my feet and calves.

This morning I felt pretty good so went out for another 2 miler. A few little twinges but not much more than usual. My pace was also pretty good. Mile 2 was 14:30 pace which is my fastest mile in Years!

The goal for the next couple of weeks is to do this run every other day and gradually build up speed in the running part. It's definitely an effort at that pace (I know it's slow but it's fast for me) but I know I have a lot more fitness in me and would like to see how quick I can get that run to be.

My eventual goal is to be able to do that before work without getting up earlier than I already do, which would mean the whole thing including warm-up and cool down has to be 40 minutes or less. That's nearly doable now so the secondary goal is to see how long I can make that run once I get the pace right and keep within my time limit.

Lots of thinking...

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/23/17 10:43 A

My SparkPage
Send Private Message
Reply
I think I only have one more very short short run before summer vacation.

Lake loop warm up
8x 35 sec/55 sec
10 minute cool down.

It was about the same speed as last week, maybe a bit slower due to being 75 and muggy.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/22/17 8:41 A

My SparkPage
Send Private Message
Reply
76 degrees and soupy, that's what yesterday morning's run was like. I was pretty proud of going at all, and doubly proud of keeping up a decent long run pace during it. I went for 60 minutes with 0:40/1:20 intervals.

Feet were quite tired for the rest of the day and I was covered in sweat but otherwise everything went really well. I tried out the now abandoned golf course paths and most of them were passable, wouldn't want to do that in the dark though.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/18/17 9:34 A

My SparkPage
Send Private Message
Reply
Today's run was even faster than Tuesday, with no changes to the intervals or effort. I wonder if something has just clicked without me feeling it.

Lake loop warm-up
8x 35 second run/55 second walk
10 minute cool down

Once again my calves felt a bit tight on the first run interval but then felt better as I went along. I'm trying to focus on keeping my movements smooth and not bouncing too much and it seems to be working well for me.

Next up is Saturday morning's longer run. I'm going to go for 60 minutes again and see how far it takes me.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/17/17 6:36 P

My SparkPage
Send Private Message
Reply
Tuesday was interesting. I did my normal weekday run with the lake loop warm-up, 8x run/walk and a 10 minute cool down. I extended the run just a bit going from 30/100 to 35/55 and felt some tension in my calves for the first couple of runs but then it got better. When I got home and looked at the time I was a good minute per mile faster than I have been. Not sure what happened there but it'll be interesting to see if it keeps up tomorrow.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/15/17 9:18 A

My SparkPage
Send Private Message
Reply
Last week the world was on fire. As in.... the local brush fires were filling the whole area with smoke so I only managed 1 run last week. It was a short weekday morning one on Friday. I did get in a walk this morning and if the smoke stays relatively light I'll run tomorrow, but wow have I missed it!!!

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/6/17 8:19 P

My SparkPage
Send Private Message
Reply
I covered about .4 more miles in my 60 minute run this morning, slowly making my way toward where I want to be. The legs are tired but no pain (and my feet are a bit sore but that's more about work than about running).

I did what I suspect will be my last daylight run of the summer season, as temps are going to be in the high 80s at best for the next several months. I'll stick to getting out the door by 5 or so and Not melting thank you very much.

Today it was the lake loop warm-up followed by 60 minutes of 30 seconds running/ 1:30 walking. I'm coming to the realization that making the long run slower isn't supposed to be about running slower so much as walking more, so I'll be working on blending my weekday and weekend pace for the running sections and just playing with the walks. Found myself grinning like a fool as I ran too which was fun when I realized it was happening.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/4/17 8:41 A

My SparkPage
Send Private Message
Reply
Continuing to work on flipping the running switch. I felt like it went better today. I had to think about it each time I started a run segment but once I got going it felt good. I kept trying to think about keeping my upper body upright and tall, and let my legs do the work.

Oddly, I think I went slower over all but ran faster on the runs.

The experiment continues. Next up is another 60 minute long run.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
5/2/17 12:07 P

My SparkPage
Send Private Message
Reply
There's this mental block I have about running.

My "run" segments are usually very slow, light jogging.

On my longer runs I'm ok with that in a way since it's endurance and time on my feet, but I'm trying to flip the switch and actually get to the point where what I'm doing is a run.

Once in a while I have to get out of the way of a car which is backing up or something like that and I find myself doing this beautiful, flowy, easy gait which has power and feels good and is much faster than that, and it feels good! When the interval timer goes off though and my arm says "It's time to run" I naturally break into that slow, ploddy jog.

Today I decided to start working on conquering that.

I did the lake loop warm up, then dialed my number of repeats down to 6 and went with 30/1:30 for longer rests with one thing in mind. I wanted to actually shift it during the runs. I got there, mostly, by the end. It still felt weird and my head was worried and confused (I have overbearing injury fear).

I want to figure out how to overcome that block. I love the feeling of running, of really moving and being loose and free. My legs are strong enough. I'm aerobically fit enough. It's all a mental game at this point.

A game to be played again on Thursday.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/29/17 1:05 P

My SparkPage
Send Private Message
Reply
Turns out I had the flu. Was knocked on my behind for a week and missed work which I never do. I decided though even though I hadn't run for a week to start today with my "long" run and bump it up to 4 miles or 60 minutes, whichever came first.

I then proceeded to binge watch Downton Abbey until 1am after too much pizza and bourbon, so when I woke up at 5 it was an interesting physical and mental debate to see if I would actually get out there.

I won, but Wow was I surprisingly slow!

Lake loop warm-up
20 segments of 30 seconds run/ 1:30 walk
10 segments of 40 seconds run/ 1:20 walk
10 minute cool down

I covered just shy of 4 miles, about 16 minute miles which wasn't what I was hoping for but I keep going back to 'You can't do the long run too slowly" and bumping up the distance was my goal here which I achieved.

It was a funny run in a way. I felt hot at the beginning but must have adjusted to the temperature as I went along. (It was 78 and humid when I started and 80 when I came home) and I took one restroom break. I was definitely right about being able to keep going. I think 60 minutes is a good limit for a while though because a) for the last 5 or 6 run segments I had definitely lost the "I can keep going no problem!" feeling and b) my feet are very sore now. I am a heavy woman and that's a lot of impact on my feet and legs.

So the plan now is to do the Tuesday/Thursday shorter runs as I have been, picking up the running pace, and keep this 60 minute Saturday run at least for the next month or two. Hopefully I'll be able to increase the distance a bit if I just run for time and let my building speed do its thing.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/22/17 11:01 A

My SparkPage
Send Private Message
Reply
This morning's run has been put on hold on account of the incredible amounts of congestion which landed in my head and chest over the past 24 hours. I can't speak without coughing so running isn't in the cards. I'm hoping for tomorrow but otherwise I'll take care of myself and rest and tackle things again on Tuesday.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/20/17 6:14 P

My SparkPage
Send Private Message
Reply
I put that "running will get me out of bed" to the test this morning. Worked late and woke up early and couldn't get back to sleep so rather than trying to steal another hour I was up for my Thursday session. Pretty much identical to Tuesday.

Lake loop warm up.
8x 25 seconds running / 1:05 walking.
10 minute cool down walk.

It felt good. I have this little mental block running, where I'm afraid of something going twang in my leg (because it has a few times) and trying to be faster definitely adds some volume to the fear voice, but I felt really good about this morning. I think next week I'm going to keep the Tuesday/Thursday sessions the same and just push the pace a Little on some of the running bits.

Next up? Weekend run.... going to try 4 miles. Whee!

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/18/17 9:06 A

My SparkPage
Send Private Message
Reply
I think I've finally reached a place mentally where "I'm supposed to run today" will reliably get me out of bed. That's great. It was 60ish and a bit humid but still felt nice and cool.

This morning was the lake loop to warm up
8 x 25 seconds running/1:05 walking
10 minute cool down walk

The faster running is slowly feeling more natural and easy. My legs weren't sore at the end of today's workout at all which they have been just a bit. I was Barely breathing heavy at the end of the 25 seconds but nowhere near huffing and puffing. I've always had the problem that my legs would hurt long before my heart and lungs felt like they were working hard but I seem to be gaining enough strength and spring in my legs to make that less true.

Next up is Thursday, a repeat of the same!

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/15/17 9:44 A

My SparkPage
Send Private Message
Reply
I had a debate with myself this morning about my long(er) weekend run. Since the park is still burning and therefore sensibly closed to the public joining the Striders this morning wasn't going to happen so I thought about making today a rest day and going tomorrow.

I woke up at 6 and debated it. I made coffee, checked email, and looked in on what there was to do at my second job for work.

And then I happily laced up my shoes and left.

-2/3 mile walk (there's a loop around the lake behind my house that's 2/3 mile so I'm going to start just calling this the lake loop.
-3 miles at 30 second run/1:30 walk
-Lake loop cool down walk

Mostly very slow and easy jogging on the run sections though a couple of times I opened it up a bit and it felt really good. I definitely have a lot more in me at that pace, so am trying to decide what my next step should be. It's really about looking at the goals and figuring out where to aim. While I eventually want to get back to half marathons and dive into the marathon I think for the next year or so it's going to be 5ks and 10ks which means my long runs don't need to be hugely long. I'd like to eventually build up to about 8 miles but I think getting quicker comes first.

So, keep focusing on the Tuesday/Thursday faster little runs and once school is out make them Just a touch longer, and gradually build some speed into my legs and more importantly my brain. I don't want to increase too much too quickly, but I definitely feel like I'm underplaying what I can do right now. The fact that after the 3 miles I honestly felt like I could do another two means I have some room to work with.

Next week:

Tuesday Morning - Short faster run keeping to last week's template of 8 sections of 20/1:10
Thursday Morning - Short faster run, same as above
Saturday Morning - 4 miles LSD (maybe in the park as the fire is almost contained?)

Feeling awesome.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/13/17 8:52 A

My SparkPage
Send Private Message
Reply
5am is very early. Iíve gotten a lot better at it but itís still very early.

I was outside by 5:30 which is good.

2/3 mile warm up walk
8 repeats of 20 seconds running/1:10 walking
10 minute cool down walk

Itís a small workout but by the time Iím showered and changed and have had a cup of coffee itís time to leave for work so I think the time is about as much as I can currently do on a weekday. (Not yet ready to get up before 5 though I can see that coming next school year).

The running sections felt better today. The first two had me worried as my calves were quite tight but by the third things had loosened up and I was going smoothly. Interesting (to me) as Iím running a bit faster Iím landing more in the middle of my foot. When Iím going slower I land on the ball. Iím not trying to switch my strike but itís happening on its own. Not sure what thatís about.

Next up is the long run (3 miles of walk/run plus warm-up and cool down is the plan for this week). I have to decide if I want to go to the park and slide in with the running club or if I want to wait until Iím doing a bit more and have been doing it a bit longer. Thatís probably me being shy, but I feel odd as the 38 year old and very overweight novice.


-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/11/17 12:32 P

My SparkPage
Send Private Message
Reply
This morningís run was brought to you by Smokey the Bear.

Seriously.

There was a brush fire about 5 miles from my house which has been going on for the past 18 hours and over night the wind shifted so when I got outside this morning the air was full of smoke. I debated skipping the run but woke up looking forward to it. Besides Iím trying to move my long run from Sunday to Saturday so I can maybe slip in and join the local club for their Saturday run in the park.

So, warm-up walk 2/3 mile starting slow and gradually getting peppy.

8 segments of 20 seconds faster running/ 1:10 walking. I liked that pace a lot and think it might be my ďget fasterĒ pace for a bit. The short run segments let me get used to turning over a bit quicker but I really didnít need 1:40 of rest after them.

Cool down walk for 10 minutes.

Next time is Thursday which will be a repeat of today.

I am absolutely loving the fact that I woke up and had this conversation with myself.

ďIím comfy and sleepy and sleeping in a bit would be so nice right now.Ē
ďYes, but itís a run day.Ē
ďButÖ I can run tomorrow and switch my schedule next week.Ē
ďYes, but itís a run dayÖ.Ē
ďYouíre right! Iíve been looking forward to it for two days. Letís go self!Ē


-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/9/17 4:09 P

My SparkPage
Send Private Message
Reply
I seem to be pretty good at switching paces so for now anyway that's what I'm going to do! When I look at those calculations on Galloway's plans it seems to be based on a certain expected running speed and I'm definitely not there yet. I'll do a magic mile at some point but time on the feet is where it's at for now! (I do have a track at work but also have a couple of other really nice places to try a mile which might have fewer 13 year olds gaping at the old fat lady trying to run! emoticon

This morning's run was gorgeous and slow. 2/3 mile warm up walk, 3.2 miles of run/walk at a slow 30 sec/1 minute rate. I kept the running part very easy and low. 1/3 mile cool down walk. All in just over an hour.

For the next while (by which I mean 8-10 weeks) I think the plan is going to be 2 20 minute faster walk/runs where I build up the ratio and speed a bit and one longer run which I will slowly build up to about 5 miles. Maybe 6. For some reason 6 miles has always felt pretty good to me once I get running regularly. It's going to be a lot of feeling out how I'm doing and adjusting slowly.

I am absolutely loving the feel of being motivated and strong right now.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
DEB9021's Photo DEB9021 SparkPoints: (54,738)
Fitness Minutes: (113,324)
Posts: 645
4/7/17 6:05 P

My SparkPage
Send Private Message
Reply
I struggled with this same question when I started. The general advice is that on longer runs you should slow your pace, but I found it hard to do different paces. So I focused getting to a quicker pace if I had a short race coming up, or a slower pace if I had a long race coming (regardless of whether on any given training day I was running short our long). On a long run, i had trouble slowing down, and so would just take more breaks if needed. Only recently am I able to vary my pace. There is a thread here about how to do a magic mile. That can help you find a good pace goal and suggested run/walk intervals. But really, you are right, the main thing is to put miles in consistently for a while.

Debby
eastern time zone


 current weight: 144.8 
192
179
166
153
140
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/7/17 2:40 P

My SparkPage
Send Private Message
Reply
Well in the theory that running a little faster won't hurt me I'm going with it for now. I did a very short workout this morning (weekday ones are going to be quite little until summer break I think since 5am is very early).

It was crisp and lovely, about 58 degrees and breezy, and dark.

10 minute warmup walk.

6x 20 seconds running/1:40 walking gradually increasing the pace.

It felt really good. For that duration being somewhat faster didn't feel hard. In fact it felt right. I didn't want to stop but needed to in order to do a 10 minute cool down and be done showering at a reasonable time.

Next up is my Sunday LSD which I'm still planning. I'm excited to do it!

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (11,610)
Fitness Minutes: (12,544)
Posts: 125
4/6/17 4:51 P

My SparkPage
Send Private Message
Reply
I've been looking around online for answers to this and really haven't found anything.

My run pace, even when I'm run/walking, is pretty slow. Probably it by itself is a 12 minute mile jog or a bit slower. It feels like no matter what intervals I'm using my run pace is slow like that. I'm in the process now of getting some base mileage in my legs, a few runs a week (2 for 30 minutes and a longer one which is starting at 45).

For the two shorter runs, does it make sense for me to do shorter run intervals, but run faster to get my legs used to turning over a bit quicker and working a bit harder?

I currently use a 45/45 interval but my miles are 14:30 at their fastest. Does it make sense to start further back, say... 20 seconds of running faster than I run now and a minute of walking? It makes logical sense in my head but I can't find examples of it anywhere.

-Trace

Kicking butt and being awesome since 1979.


 current weight: 244.2 
249
235.5
222
208.5
195
Page: 1 of (1)  

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race Training Questions and Logs Posts

Topics:
Last Post:
6/29/2017 7:26:56 PM
2/13/2018 9:06:18 AM

Related Topics: Calories Burned Walking  

Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=11804x33873x66571692

Review our Community Guidelines