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After the C25K - Continuing the Journey

guest — Wed, 23 May 2012 16:55:32 GMT

Well I have to cop to it. Did not do my 4 mile race. Was busy all day on Saturday and was 10:00pm at night when I was looking at going to bed. Started thinking about how I'd have to drive downtown in the morning, get to the parking garage before 7am to secure a spot, hang out alone prior to the race and be alone and shuttling back to my car. All the logistics really just made me panic. 4 miles is no biggie for me but the race really put me off. Plus earlier that week I had ended up going the same direction as a few other runners in my loop around the park and it really stressed me out and reminded me that I don't like dealing with other folks. Even if a walker is in front of me it really stresses me out and makes me think I need to speed up from my 13/14 pace to an 11/12 just to pass them in reasonable time, and then I'm thinking I have to maintain that for a while so the walkers don't catch up with me. I know, silly mental games right? Anyways I decided it just wasn't going to be as much fun as I wanted it to be so I didn't do it. Have to be more choosey in future races and find places where the logistics are not that complex, or maybe where I can meet a friend at the start so I don't feel so alone.

Anyways, was a little depressed about copping out but on Monday was ready to start my post-race plans. Bumping up from 4 days a week to 5 days a week. That's meant this week's runs are all a little shorter (except for my long run, which will be the same). And I'm planning on doing speedwork 1 day a week and then 1 or 2 "tempo" runs as well. Averaged a 12:40 mm for my 3.3 miles of speedwork yesterday (including a few walk breaks inbetween intervals). Am definitely feeling it in new muscle groups. It's weird how you can be running for almost a year, than go a little faster and I am definitely feeling it in my legs and my core. For the first 2 miles of my "speedwork" I was aiming for a 12:30 pace. Since I might normally run in the 13/14 it just feels like lightning speed! I can't even comprehend running at something like a 10, that feels like sprinting for me, not jogging! Hopefully will get a little more natural as time goes on. Also down another couple pounds this week which is amazing since I was on work travel part of last week and ate like crap then and through the weekend. Back on track Monday, so I suppose consistency is key. Happy running everyone!

-Miles

Feet falling asleep

guest — Wed, 23 May 2012 03:14:27 GMT

I had the same (or similar) problem for a while. Was my right foot that would generally fall asleep near the end of a run. I loosened my shoes to the point where it was ridiculous. I don't think that was it. I now make a greater effort to stretch both before and after. I start with a warm-up walk of decent length to loosen my legs. Then bend one leg while squatting down so that I'm stretching my ankle in one direction. Then a few calf stretches, and rotate my ankles. Sometimes yes it can be your shoes being too tight (because your feet will swell). Could also be your shoes are a half a size too small. In my case I think when I got to longer distances I needed to build up certain muscles in my calves and ankles. I make a better effort now to warm up, stretch, and stretch again after. Good luck!

-Miles

After the C25K - Continuing the Journey

guest — Tue, 15 May 2012 00:22:00 GMT

MaryKay - Way to go! Loooove the medal. Sounds like you had a lot of fun and you can definitely be proud in what you accomplished.

Deb - Sometimes I just have off weeks. I tell myself that I need to "just finish" the runs on my plan, running or walking. Usually the week after is a little better. But then I think focusing on shorter runs is a great idea too, that's what I love about running there's always some new horizon, some new goal to meet.

My 8 mile on Friday felt pretty good. But then did a slow 5 mile this morning and my legs were complaining the whole way. Sometimes taking a full two days off between runs doesn't seem to help that much. Have my 4 mile race this coming Sunday. Planning to do a very short and easy run on Friday, maybe 2 or 3 miles, just so I don't run into the thing where two days off is one too many. I'm a little nervous that I will disappoint myself, but going to try to just enjoy the experience. Already planning ahead for maybe increasing my running days from 4 days a week to 5 afterwards. And also thinking about doing more speedwork over the summer. These 14 minute miles just means it's taking me forever. I'd love to get my training runs down to around a 12mm average. I don't know how impossible that is for a person to improve that much. Maybe I start over C25k again holding myself to a faster pace during my jog intervals? Not sure. Anyways, hope you are all having good running.

-Miles

After the C25K - Continuing the Journey

guest — Sat, 05 May 2012 20:57:54 GMT

evilmonkee - I don't think you need to be at 20-30 *before* your training. Hal Higdon's half marathon plan starts on 12 a week. You can always look at Higdon's plans or some of the others out there. I love the Galloway method, but you can still do the kinds of ratios as well as the kinds of mileage that works best for you. I feel like the published plans give me good guideline but usually make my own plan nowadays.

Aliciacs - Hoping it's a good soreness, sometimes it's nice to feel the muscles in your legs growing. Good luck at your 5k. I don't run a lot of races so I usually think the bag is pretty cool on the handful I have done.

Had some temporary issues on Tuesday so decided this week would be my cut back week afterall. Didn't run on Tuesday, did some speedwork on wednesday. That was surprisingly more enjoyable than I thought speedwork could be. I'm hoping to continue working on my pace this next year. Bumped up my long run this week as well to 8 miles. Went pretty well. Will probably try to use that as my base up until my race in a month. Then might switch it up after that. A coworker of mine is doing a half in November that I am considering, not sure yet.

Also MaryKay - am thinking of you in your half tomorrow, good luck! Hope you have a blast!

-Miles

200+ Pound Club!

guest — Sat, 05 May 2012 01:33:25 GMT

Welcome Kflie!

I can't comment much on the form/foot issues (there are many other folks here who have more experience than me). But I recently read a description of the talk test on Lysle McDonald's extremely helpful site (here's a link to the article it's from, "Training the Obese Beginner", it's definitely an interest read even though many parts to it: http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner-part-6.html) He describes the talk test as:

"I would tell my clients that another way to gauge cardio intensity is that they should be able to keep a broken conversation during the workout.

That if they could talk non-stop it was too easy, if they were gasping for breath between words, it was too hard. If they could keep a broken conversation, that was right. This would invariably put them at the same 3-4 RPE and correct workload/HR for them."

I think that's a pretty good description of it. However, if you are wheezing you might be going too fast. It's hard when you have just started (or even like me a year into it). You can feel like your "jog" portion is REALLY slow. And it might have to be. I am still jogging pretty slow one year later. But jogging slower, taking my rest days, and listening to my body has helped me to hopefully avoid injury and be able to go out longer than I ever thought I could. Hope that helps, welcome to the board and welcome to the experience of running!

-Miles

Does anyone have the "5k in under 24min" training plan?

guest — Thu, 03 May 2012 15:48:10 GMT

BOSNPM wrote:

Don't increase your weekly miles while you are adding new speed work the same week.

Here are a couple of 5 k's workouts that I like.
Always do a good warm up before you start:
2 miles @ a tad faster than your 5K pace, 4 mins rest then 2 X 800 @ a tad faster than you did the 2 mile pace with 2 min rest between.

14 X 400's starting your rest @ 90 Sec and taking 5 sec off your rest for each repeat.

You can search for the Mcmillan Calculator and put in your 5K time and it will give you a times for your workouts.

I just want to say thanks for posting this. I did the 2 miles followed by 1/2 mile-ish repeats you suggest above as speedwork yesterday and really enjoyed my speedwork for the first time in a while. Had always tried doing 1/4 mile repeats in the past, was never sure about how much rest to take (if any). Always got progressively really tired by the end of intervals. But trying your suggestion, this seemed to work out really well. The rest intervals seemed just about perfect. I used the McMillan calculator for pace. Only had a little trouble maintaining my speed during the last interval but I think on the first day of speedwork that's to be expected!

-Miles

After the C25K - Continuing the Journey

guest — Mon, 30 Apr 2012 23:21:43 GMT

evilmonkee - Welcome to the group. I'm not a big racer myself, I tend to run more just to run. But then we are all different, have to do what works for you and keeps you motivated. Anyways a 12 to 10 is very fast to me, and a considerable improvement, so you should be proud of yourself!

MaryKay- I am excited on your behalf and living vicariously through your races! Looking forward to the detailed race report.

Deb - Wonder if we are in the same color (the black/blue?) I am having the same experience as you, first couple miles, even up to 3 or 4 I'm still trying to talk myself into keeping going. Then after that gets sort of natural and falls into place.

I have done a pretty good job at being consistent with my mileage. 20, 20 and 21 weekly miles the last three weeks. Probably due for a cut back week, either this week or next. Should be bumping my long run up to 8 this week as well if all things go well. MaryKay- I'd love to do speedwork but seem to have the same problems you did. The couple times I have done a speedwork day it tends to make me way more fatigued and/or some minor aches and pains, and then I'm tempted to dump a day of normal running. So I'm sort of afraid to try any interval or speedwork days as a result. That might change after my "race" in May though. And debating increasing from 4 to 5 days at that point as well. Hope everyone is having good running this week!

-Miles

After the C25K - Continuing the Journey

guest — Wed, 25 Apr 2012 03:46:51 GMT

Deb - Just replacing my old shoe, a Brooks Glycerin 9. I have been pretty happy with them so not switching styles/brands at this point. The 10 is supposed to come out in spring so hopefully my 9's will drop in price a bit then too and I can snag another pair.

Aliciacs - Way to go on your run on B210k. It's so exciting to see yourself improving on a plan I think.

Charles - Congrats on your half! That is amazing, your time is lightning speed to me, walk breaks included. I too am learning to love the walk breaks a little more.

Saturday was 7 miles in 80 degrees I wasn't used to quite yet. I know I'm suffering when I finished and was pleased I'd only gone up to about a 15:20 mmm average. My last couple runs after work it's been much cooler weather plus the advantage of being later in the day so I've had a few sub 14's. I think the consistency in my training is paying off as well. This will be the 3rd straight week in a row of hitting my training plan exactly as I mean to. I'm about a month away from my 4 mile "race" and hoping to keep up this level and consistency and see some minor improvements, at least in the way I feel if not in time. Happy running everyone!

-Miles

I've just started running, but I need cross-training advice.

guest — Sun, 22 Apr 2012 03:13:35 GMT

You can still do significant amount of muscle building exercises without weights. Things like squats, lunges, pushups, plank lifts, crunches, etc. Maybe poke around at various sites like runners world and youtube and see what they have. I seem to remember runners world having a lot of good routines and many of which didn't involve weights.

Also, anything not running and not high impact can make for good cross training. Swimming, biking, tennis, even walking and hiking are good forms of exercise on your off days.

-Miles

200+ Pound Club!

guest — Fri, 20 Apr 2012 19:51:22 GMT

Really love Snerb and Guayquilwriter's suggestions so far.

Wizardmom- I hear you! I am soo lazy when it comes to cooking dinner. It's a big part of why I too often resort to fast food. Combination of being unprepared, letting myself get hungry, and being too lazy to make something healthier. Even when I was making dinner at home wasn't always the best choices like things that would bake in 10 to 15 minutes and be easy to eat but high calorie, high fat, and just nothing that would leave me feeling too good after.

I feel like this is always a work in progress for me, like I always learn a little more. I had taken to drinking a protein shake for breakfast then eating a protein bar for lunch at work. I also had been jogging on my lunch at work. Combine this with a cup of black coffee in the morning and I wasn't having appetite problems. The protein is certainly filling. But I can see how having a bunch of packaged food during the day is not the best healthy option either, though it was working for me. Now that I'm jogging after work I find this isn't working as well, probably because the jogging was partially suppressing my appetite. So I'm planning to get some easy to eat and low calorie fruits and veggies to have as snacks, like others have said I try to make that part of my grocery putting away routine every week.

For dinners I am really liking my grocery store's bags of frozen veggies, many of which can be cooked stir fry style. I use maybe 1/4 cup of 1/2 cup of rice or pasta, then half a bag or more of veggies. Sometimes use a little soy and garlic powder, or sometimes a little salsa for flavoring. Thinking of playing with other variations of this, but it's nice and quick (5 minutes to cook the veggies, 10-20 for the rice/pasta that mostly cooks itself while I can be doing other things).

Am looking forward to hearing other folks suggestions on this as this is something I really struggle with. I hear yogurt and string cheese make good protein filled snack options but I'm lactose intolerant so not an option for me.

-Miles