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  • reddolp50 Legend 461 posts since
    Mar 17, 2011
    Currently Being Moderated
    4,170. Sep 26, 2011 5:05 PM (in response to MouseRN)
    Re: Calling all Penguins (slow runners)

    Yep - gave up - I don't know what has happened to this site, but gave up - just put my made up name in the spot where my  name goes and movin on........lots of issues since the negative stuff started popping up regularly and the site was under renovation.....oh wellllll...





    Penguins Rule, Penguin On, Penguin UP!

    Don't Put That Crap in Your Mouth There is no finish line.....Nike Advertisement

    10/29/11 5k Chocolate Beano 42.52

  • futureeaglemom Legend 298 posts since
    Feb 25, 2011
    Currently Being Moderated
    4,171. Sep 26, 2011 7:40 PM (in response to SeeCee)
    Calling all Penguins (slow runners)

    @ SeeCee--I just started running again in Feb 2011.  Back then, I wasn't even sure about finishing a 5K!!  I am VERY slow, and I do Jeff Galloway's walk/run.  I have noticed that my run times are getting faster doing that right from the beginning.  (Of course, the weekly long runs are helping, too...)  I know the area where the half will be run--it is nice and flat, maybe a bit of a hill at the end. 

     

    Keep the half in mind--training for it has been mostly fun--and mental...





    C25K--started 2/13/11

    Injury 3/19/11--no running 6 wks

    Re-start C25K 4/25/11 Finish C25K (time) 6/23/11

    3/12/11 Shamrock Run 2.2 miles DONE!! 29:39 13:28/mile

    3/20/11 Schoolhouse to White House 5K DONE!! 43:35 14:02/mile

    5/14/11 Run to the Sun 5K DONE!! 42:33 13:42/mile

    5/22/11 Medved Lilac 5K Family Fun Run DONE!! 43:40 14:05/mile 1085/1225

    5/29/11 Le Race de Chaumont DONE!! 45:29 14:40/mile 95/101

    6/12/11 4H Camp Wabasso 5K DONE!! 45:10 14:34/mile

    6/18/11 Swamp Rat Run DONE!! 44:03 14:11/mile 420/425

    7/3/11 The Patriot Run 5K DONE!! 41:46 13:28/mile 205/213 PR

    7/5/11 JCC Trail Run Series 1 3 mile DONE!! 48:16 16:05/mile 69/69

    7/19/11 JCC Trail Run Series 2 1.5 mile DONE!! 23:16 15:31/mile 12/30

    8/2/11 JCC Trail Run Seried 3 3 mile DONE!! 45:56 15:19/mile 66/67

    9/10/11 Running for Recovery from Addiction 10K 1:29:50 14:19/mile PR

    10/16/11 Empire State Half Marathon
  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,172. Sep 26, 2011 7:55 PM (in response to futureeaglemom)
    Re: Calling all Penguins (slow runners)

    @futureeaglemom:  Sorry for the delay - had a bit of trouble logging in recently and I was out of touch while traveling - I recommend traveling unplugged its great....

     

    VB 1/2 was very well run - weather was great til I hit the board walk - sun burned thru the early AM clouds and it got warm very quickly.   Fortunately this occurred for me for only the last 1/2 mile. 

     

    Race logistics:  We stayed on the beach right at 9th street.  Race had free shuttles to start that were punctual and easy to find.  PreRace there were snacks and water.  Not sure how the parking was for folks traveling to race on sunday. 

     

    This was a wave start - race gun was at 0700 my wave  (wave 17!) did not hit start line til almost 7:25....Course was well marked and well watered.  The side bands were fun and there were several spots were local's were up early to cheer everyone on.  its mostly an out a back course, so I was able to see race leaders on there way towards the finish while I was still outbound.  Once again I found the vast majority of runner to be polite, supportive and fun loving.

     

    Cons:  Fairly large finish area and it took me away frm my hotel couple of blocks before I could get free of the restrictions...debating changing hotels to be closer to finish next year.  pretty evident that there are fair amount of folks who fudge their times - makes for more traffic than I am used to back in the pack.  to be fair - I plan on 13:30 pace and start accordingly I hate it when someone pulls up and starts walking without checking behind.  laws of Inertia says I will run into you if you give me less than one meter to slow....I had several cases were I was running/waddling up the back of someone who decided to slow without looking.  I'm not perfect either but I try to stay out of the way.

     

    We made this a long weekend - traveled to VB on thursday before race and departed on tuesday after.  I wanted to miss monday traffic etc...

     

    I believe that the 3:30 goal is very reachable. Just keep moving and keep to your pace.  don't get sucked into fast early pace and burn out.  I tried to keep my pace slower at the start and I felt much better at end than my last 1/2.  coincidence or not, I ran the same time to the second...





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • tadpole1961 Rookie 2 posts since
    Sep 26, 2011
    Currently Being Moderated
    4,173. Sep 26, 2011 8:37 PM (in response to Ogr44)
    Calling all Penguins (slow runners)

    I have slowed down considerably because of injuries and I am very happy about it.  I run 1-2 times per week and make each run count.  Trail running is favorite.

  • DavidMarathon Rookie 1 posts since
    Sep 26, 2011
    Currently Being Moderated
    4,174. Sep 26, 2011 8:57 PM (in response to tadpole1961)
    Re: Calling all Penguins (slow runners)

    You might wanna consider compression for recovery and exercising through minor injuries.  (I say minor, because you don't want to do heavy running on injuries.)  sportscompression.com.  Check out compression socks there.  Helped me and my wife.

  • SeeCee Pro 85 posts since
    Nov 12, 2008
    Currently Being Moderated
    4,175. Sep 27, 2011 4:39 PM (in response to DavidMarathon)
    Calling all Penguins (slow runners)

    This is a test. having trouble getting e-mail notifications when someone posts here. has anyone else had this problem? if anyone has a suggestion that would be great





    66th Manchester Road Race Nov. 28 2002 4.7miles 55:11

    On the Road Again!!

    Chester 4 on the 4th: 41:45

    9/24/11 Mari's Miles of Smiles 10K 1:02:21

    10/23/11 15th Annual Columbia Autumn Classic Road Race 5K 30:06

  • futureeaglemom Legend 298 posts since
    Feb 25, 2011
    Currently Being Moderated
    4,176. Sep 28, 2011 1:01 AM (in response to Ogr44)
    Calling all Penguins (slow runners)

    @ Ogr44--Thanks for the race advice.  I am a bit worried about starting out too fast.  I don't know if there will be a wave start at the Empire.  Either way, I estimated my race to take longer than I thought, and my long runs have been faster than I have been planning.  I have been doing my runs Galloway style (planned run/walk) but with more run/less walk than he suggests for my pace.  I have also been running longer at the start of my long run through the middle of it, essentially running through walk breaks, and strictly following the run/walk in the last half of the run.  It has been working well, so I think that if I follow the run/walk intervals from the start of the half, I will be OK.

     

    I may plan my vacation around VA Beach next year.  My brother lives in VA Beach--he's a SeaBee --so I have somewhere to stay.  I have other family in MD who will come down, too, so I will have lots of support.  VA Beach RnR is on my bucket list (as is Philly).





    C25K--started 2/13/11

    Injury 3/19/11--no running 6 wks

    Re-start C25K 4/25/11 Finish C25K (time) 6/23/11

    3/12/11 Shamrock Run 2.2 miles DONE!! 29:39 13:28/mile

    3/20/11 Schoolhouse to White House 5K DONE!! 43:35 14:02/mile

    5/14/11 Run to the Sun 5K DONE!! 42:33 13:42/mile

    5/22/11 Medved Lilac 5K Family Fun Run DONE!! 43:40 14:05/mile 1085/1225

    5/29/11 Le Race de Chaumont DONE!! 45:29 14:40/mile 95/101

    6/12/11 4H Camp Wabasso 5K DONE!! 45:10 14:34/mile

    6/18/11 Swamp Rat Run DONE!! 44:03 14:11/mile 420/425

    7/3/11 The Patriot Run 5K DONE!! 41:46 13:28/mile 205/213 PR

    7/5/11 JCC Trail Run Series 1 3 mile DONE!! 48:16 16:05/mile 69/69

    7/19/11 JCC Trail Run Series 2 1.5 mile DONE!! 23:16 15:31/mile 12/30

    8/2/11 JCC Trail Run Seried 3 3 mile DONE!! 45:56 15:19/mile 66/67

    9/10/11 Running for Recovery from Addiction 10K 1:29:50 14:19/mile PR

    10/16/11 Empire State Half Marathon
  • fiveandone Amateur 16 posts since
    Nov 9, 2009
    Currently Being Moderated
    4,177. Oct 1, 2011 5:05 AM (in response to SeeCee)
    Calling all Penguins (slow runners)

    I haven't been receiving the e-mail notifications either. I have stopped the notification and restarted it to see if that helps.





  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,178. Oct 1, 2011 3:22 PM (in response to futureeaglemom)
    Re: Calling all Penguins (slow runners)

    @FutureEagleMom - your welcome...If you have inside knowledge of VB your starting out ahead of the crowd.  This was our first extended time at VB.  In my past life I had flown into Oceana once  (diverted by ice storm from landing at NAS WillowGrove and unable to get into Chambers either) 

     

    As for the waddling - I am a firm run/walk and chi running disciple.  I have two rules in a race:   I never walk til I pass someone else walking  (I don't want to be first); and I never pass up water stops  (even on a  5K).  I have not read any of the Galloway so do not know how I overlap.  I found something that works for me.  when I start alternating, I try to keep 13:30 min/mile pace walking, I jog between 10:30 and 11 min/miles.  I also run all downhill's I can.  I try to limit my walk breaks to 1 or 2 mins alternating jogging anywhere 1-3 mins.  I have a solid 2 mile base - so my alternation starts after the 3K mark.  I had for the longest time a 1 mile block - I could run 1 mile then needed to walk - even if just a min - and could run another mile or so.  I pushed thru that earlier this year and now am pushing to break the 2.5 mile block...depending on weather tomorrow I am shooting to waddle 5k straight thru  (only walking at water stop - I cannot run and drink)

     

    Have good race





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • abbynormaloh75 Pro 111 posts since
    Sep 19, 2011
    Currently Being Moderated
    4,179. Oct 1, 2011 6:08 PM (in response to Ogr44)
    Calling all Penguins (slow runners)

    Wow, I am just beginning week 2 of the couch to 5k plan. although i did add alot more walking to the off days instead of sitting on my butt. i hope to one day be able to be where all of you are. way to go everyone.

  • MouseRN Pro 135 posts since
    Feb 15, 2009
    Currently Being Moderated
    4,180. Oct 2, 2011 9:22 AM (in response to Donna914)
    Calling all Penguins (slow runners)

    Hi All! Kind of slow on the board lately. Anyway, I did the Race for the Cure yesterday and finished in 39:41 with a 12:46mm pace...about 30 secs faster than my normal training pace so I'm OK with that. Ended up running taped up with almost 1/3 of a box of KT Tape on both knees and hips for ITBS and runner's knee. Don't really know how well it worked since I'm still sore anyway, but I'll use it during training and more runs and see if I note any improvement. I've been off most of my training for the past 2+ weeks due to the knee and ITBS issues. Have missed 2-3 runs and holding off on most of my cross/wt training trying to rest my knees. I'm hoping that things settle down in the next few weeks as I've gone ahead and registered for the Big Sur River Race 10K in California on 10/22. Crossing my fingers and toes that everything improves at least a bit!

     

    Speaking of toes, I bought some Vibram Five Finger Komodo Sports yesterday. I'm not planning on running with them anytime in the upcoming future, but I figure that by wearing them for everyday shoes I might be able to learn to correct my odd gait and pronation issues with time. I did wear them out for about 3 hours yesterday, dinner & shopping, and they were surprisingly comfy (I'm not a barefoot person...tender feet) so I'm hoping the adjustment is relatively easy. Maybe far out into the future I'll make the leap, but I'm giving it plenty of time to get used to the shoe. Anyone making the move to barefoot running?

     

    Well, have a great week training, wonderful runs, train smart and be safe!

  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,181. Oct 3, 2011 12:17 PM (in response to Donna914)
    Re: Calling all Penguins (slow runners)

    Hello All,

     

    I had a good run for me yesterday at local 5K  (Kailee's run)  34:55 - GPS, 35:09 gun time.  This race did not have chip start just at the finish thus time difference.  I of course will claim the quicker time!

     

    I did go out fast - 9:42 first mile.  I also managed to waddle entire race with exception of 4 - 1 min walk breaks  (cleverly positioned so I could walk up longest hill on course) - course was a 2.5 lap around loop. 

     

    I was quite happy and am most pleased that all 5 of my split times are sub 8 Min, with 3 of them sub 7 min - I came within 1 sec of having one sub 6 min.  This is big plus as its first race in long time that I've managed to keep all my 1K splits sub 8 min.

     

    another plus is no unexpected aches or pains...

     

    Hope everyone had good weekend





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • abbynormaloh75 Pro 111 posts since
    Sep 19, 2011
    Currently Being Moderated
    4,182. Oct 4, 2011 9:51 AM (in response to Ogr44)
    Calling all Penguins (slow runners)

    and again....this site never fails to motivate me.  i just finished w2d2.  of c25k.  you guys are awesome.

  • kb3cpq Rookie 2 posts since
    Jul 7, 2009
    Currently Being Moderated
    4,183. Oct 4, 2011 10:15 AM (in response to abbynormaloh75)
    Calling all Penguins (slow runners)

    Abby Normal,

     

    I love the couch to 5 k work out, and have been using it for a long time. I have it on my Iphone, its great!

     

    I go through the prgram, run in a 5K, then stop running for a long time, then repeat the cycle all over again. For the life of me I cannot figure out why I stop/start running so often, its much easier to just keep going.

     

    You have inspired me to keep going, and maybe do a 10 K workout.

     

    Is this the first time youve used the program?

     

    If you have it on a smart phone, you can listen to music at the same time. Highly motovational!

     

    Thanks

     

    Keep on running

  • abbynormaloh75 Pro 111 posts since
    Sep 19, 2011
    Currently Being Moderated
    4,184. Oct 4, 2011 12:57 PM (in response to kb3cpq)
    Calling all Penguins (slow runners)

    kb3cpq wrote:

     

    Abby Normal,

     

    I love the couch to 5 k work out, and have been using it for a long time. I have it on my Iphone, its great!

     

    I go through the prgram, run in a 5K, then stop running for a long time, then repeat the cycle all over again. For the life of me I cannot figure out why I stop/start running so often, its much easier to just keep going.

     

    You have inspired me to keep going, and maybe do a 10 K workout.

     

    Is this the first time youve used the program?

     

    If you have it on a smart phone, you can listen to music at the same time. Highly motovational!

     

    Thanks

     

    Keep on running

     

    this is the first time i have used it, but i had to repeat week one.  life tends to get in the way.  I am fresh out of nursing school studying for boards and looking for work, my fiance has stage 4 cancer, three kids and all their activities..sometimes its hard to stay motivated.  but i run for RON. before he was diagnosed with stage 4 cancer he was running 5k regularly and working his way up to 10k.  he has completed several marathons and was looking to get back into running....then cancer took over our lives.  my goal is be run my first 5k for him.  i have always been at the finish line cheering him (and later my son) on.  This time I wanna be on the road.  when i see him struggle with chemo and all the side effects and i see his daily fight, even though the dr's say there is no cure...it motivates me.  ideally next september i will put together a relay team of friends and family and run the roadrunner marathon in Akron, Ohio.  I want to do this for me, but for him.  he has always believed in me, when i didn't believe in myself.  he has loved me regardless of my weight, my depression, my lack of motivation.  because of him I graduated college with a 3.9 and am getting my life together. as the victim of domestic violence for ten years, my self esteem took quite the beating. meeting ron, that slowly started to change, but in the past two weeks, i have felt better about myself than i have in 36 years.  I can do this.  if he can fight the battle of a lifetime, i can run 5k.  So that is my motivation.  Maybe it will help others....What i have learned the past two weeks, is we are all on our journey on the road.  we all have our own reasons for running...and we all achieve our own personal goals. 

     

    good luck...i cant wait to hear how the 10k training is going.

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