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Well, I could've gone further, but I was making up the route as I went along, guessing at how far I'd be running while thinking about how hilly the roads were that I was planning on taking. I ended up running a loop of just under 10 miles in beautiful weather, with a time of 1:26. I had to walk up about 50-60 yards of one hill I figured I'd have trouble with, and I landed in a couple puddles that were a little deeper than they looked, but other than that I fared well. My knees felt some of the hillwork, though -- they were a little sore, but nothing major.
Light run and some cross training tomorrow after work.
THX! Definitely less coughing fits since yesterday, slept a good 8 hours which is a lot for me! Throat is relieved although still irritated but slow recovery is good.
I have been thinking about mtn biking more this summer, hadn't ridden in awhile but love the trails here.
Awesome that you incorporate that as part of your training.
I use to live in SA, TX, moved when they finished the riverwalk but I go back about once or twice/year to visit friends, attend alumni events, conferences, etc.
Yes, great city but always glad to come home to my small town .
Now, Austin ............ that's another story! haha!
I am really looking forward to the March 31st HM event there .......... don't know why I never ran a race in Austin, only about an hour away from SA!
OH, had 2 kids, husband, work and school .............
Hope everyone is having a great week!!
WOW!! Super finish on your training run!! on hills too, that's great! Love those 'feel good, could run longer' RUNS!
I prefer trail courses/races just to get that adrenaline going overcoming hills, jumping over puddles, mud, rocks, plowing through sand, etc.
Demanding and challenging but I LOVE IT! It keeps me 'engaged' ........
My last couple of 10 miler races:
in May (hot temps) finish time was 1:26:06 (3rd in my age group, 50+).
then tried again in Nov. (ideal temps), 1:24:52 (2nd in my age group, 50+).
Man those 50+ runners are amazing!!
I hope to do just as well in my upcoming 10 miler on March 17th in PHX.
At 52, I would be happy with times between 1:25 - 1:30 ....... we'll see
Ran an easy 3.5 this morning...testing out the injured foot. It feels better, but still sore so I will baby it along. A visit to my chiropractor this morning should help as well.
6xchampsfan Sounds like a super cross-training with your biking, and I hope you love the new shoes!!
jmsab23 Thanks. *High Five* on that 9pmh and the killer hills!
LMWELCongrats on the Marathon sign up!
az1414 Bummer about feeling so sick!! What a trooper you are hanging in there through it all though.
Terranss Thanks, buddy! I hope you enjoyed that day off.
AnaheimHillRunner, GinnyinPA, and AlfNinerX Best of luck on the upcoming races!!
Julia66 Ericd3043 and NHLA Nice job!
Dobrobuck I'm SO glad you are on the mend!!
Run4Coffee Great work and enjoy that rest day.
MarathonDream Gotta love those springtime temps!! Whoot. Awesome mileage too. You're an inspiration.
Dreamstate Bummer about the foot...(eeek, sounds a little familiar) Good for you though, that you found the positive. ((Hugs))
1980 Humboldt Redwoods Marathon
Best 5K time: 31 minutes
Best 10K time: 1:12
First 1/2 Marathon: 2:43
Raised $4491 for animal charity through running
Memorial Day 5/26 10K- I hope to raise $3000 for animal charity in my "Run For The Critters"
Maine Marathon 9/29- I hope to finish 2:30
Hi All! The weather is New England is spectacular! Upper 50s yesterday and right around 70 today! The wind has been fierce, though. I'm sorry to say it's supposed to rain tonight and back to more seasonable temperatures tomorrow.
Tuesday was 2 miles on the TM; Weds was a hike in the woods with the dog after work. What a sunset! This morning was 3.75 miles around town - 51 degrees and breezy at 5:30 a.m. For the last several months I have needed walk breaks in all but the shortest run but today I managed the 3.75 without walk breaks. They discovered I was anemic - and almost as iron deficient as you can get - in January. Hematologist ruled out everything "bad" and put me on iron pills in February. Hopefully those iron pills are starting to do their job. Either I feel a little more energetic, or the placebo effect is working.
Melody, AZ, Dreamstate, OshCat, Dobobruck,and all those injured or ill - I hope you are all feeling better and running well soon!
jmsab23, MarathonDream, NHLA, Run4Coffee, ericd, 6x, and anyone else I've missed - great runs!
Here's my sunset in the woods enjoy
Goodmorning All!!! Hope everyone is on the up and up. quick recap for my week. I did track work out on wed. 4x800m (200m active rest), 4x400m (100m active rest), 4x200m (100m active rest) with a 1 mile warm up and a 800m cool down. on thursday I did a 7 mile recovery run 7.45m/m and today I did 5 miles worth of hills with a 1 mile warm up and cool down. I have a 5k race tomorrow run to fight kids cancer...as a prep for the carlsbad 5000 in 23 days. I also have the kiss me im irish 8k race as well. Both should be interesting as I am just throwing them in, in the middle of training.
Man soooo much good stuff is going on here. I am glad that everyones running is getting better and better. Looks like we are all heading for good runs and great times this year!!
jmsab - nice long run!!
az1414 - are you doing the kiss me im irish race on the 17th?
Melody - glad you got a little run in. yes take it easy... you need your feet and your feet need you!!
debm - nice pic!! Glad they found out what was bothering you.....yea it could be the placebo effect!! lol
To everyone else keep running and keep posting!!
5k- 18.17(12/11) - 5m- 32.12(12/11) - 10k- 39.58(12/11) - 13.1- 1:27:42(12/11)
9/11/11 - I did a green run 5k - 20.00
10/22/11 - YMCA 5k - 19.38
11/24/11 - Mesa Turkey trot 10k - 55.36 (PR) (backwards)
12/4/11 - Fiesta Bowl HM - 1.27.42 (PR)
12/10/11 - Sally's Run 5k - 18.17 (PR)
1/7/12 - Run, walk, roll 5k - 18.53
1/15/12 - PF Changs HM - 2.10.27(PR) (backwards)
2/12/12 - Runners Den 5 & 10 - 18.24
2/12/12 - Parkinsons 5k - 19.24
3/3/12 - Ryan House 5k - 18.21
3/10/12 - Fight Childrens Cancer 5k - 18.21
3/17/12 - Kiss me Im Irish 8k
4/1/11 - Carlsbad 5000
Debm - gorgeous picture, thank you for sharing!!
I want to thank everyone for the encouraging words. Some days are better than others but I think the general direction is in the positive. More and more I'm realizing this rehab is not going to be a sprint but a long, slow run.
But most of all I wanted to pop in here and say BEST OF LUCK to everyone racing this weekend! I can't wait to read your race reports next week And don't be nervous, you have all been training well and YOU WILL ROCK YOUR RACE!
New Year's Color Run (5k) - 01/01/13
Oshkosh Half-Marathon - 04/21/13
Happy Friday Everyone!
I'm a little behind on my posting. I did 6.5 yesterday which consisted of some strides, 2 mile warm up, hill repeats x 7, and 2 mile cool down. Today was 6 mile medium effort run. Tomorrow I have 17 mile long run planned which will put me at 47 miles for the week. This is 6 miles over my training plan. I forgot to take a rest day in there. oops.
I'm hoping those of you dealing with injuries/illness a quick recovery. And to those of you racing this weekend, BEST OF LUCK!!!! Can't wait to hear how everyone did!
Eau Claire Marathon-May 6
Ellsworth Cheese Curd 10k-June 23
Red Wing 4th of July Road Race-July 4
River Falls Days 10k-July 14
Ronde des Cyclamens-Aug 5 (First Int'l Race!)
Whistlestop 1/2 Marathon-Oct 13
14th Annual Turkey Trot-TBD
5k - 27:50
10k - 58:41
10 mi- 1:39:58
1/2 - 2:16:38
Full - 4:56:50
Happy Friday everyone. I need your help. I did my last pre marathon long run yesterday and it was, to put it mildly, not confidence inspiring. I believe there were two issues but I'd appreciate your opinions and advice.
I ate well the previous day, beef , chicken, veggies, and plenty of rice. An hour and a half before my run I had my typical breakfast, a Harvest Energy Powerbar and a banana as well as two cups of coffee and about 20oz of Gatorade. I set up Gatorade stops at miles 9 and 16. I had a gel before I started and carried two 4+oz bottles of water.
I started out a little fast at about a 9:15 pace but slowed to my target pace of 9:30+ by mile 5 or so. I felt fantastic! I remember laughing and saying to myself at about mile eight " The miles are just rolling out behind me ". The Gatorade stop at mile 9 was right on time as I had just finished my water. I drank, refilled, stretched for a moment and was off. I felt good. Four miles later however...not as good. The weather was sunny and mid 60s but I felt as if I was overheating, not that I was hot, but energy sapped like I was running on a hot day. I ate a gel and stretched for a minute and I was off again. I never got my groove back after that. Even after an extended Gatorade break( 2.5min )at mile 16, I still felt spent. I forced myself to run the last mile nonstop and discovered my legs felt OK, so the problem must lie elsewhere.
I just uploaded the Garmin details and my heartrate coinsides with my feelings of exaustion, surprise surprise, about 8-10 beats higher on average.
So it seems to me the problems are nutrition and pacing. I don't believe I ate nearly enough before the run. The early pacing issues may have had an effect but I got it under control quickly and ordinarily wouldn't have fallen off nearly as much.
I don't know if it even needs saying but I didn't feel better, post run, until I was able to eat a good lunch.
I am beyond nervous about this race. Thoughts??
The Monster Dash 5k . Halloween day - 26:08
The Ridgewood Turkey Trot 8k . Thanksgiving day - 41:57
The Jolly Elf 5k Trail Run . Dec 11 - 26:09
The Tobacco Road Half Marathon . March 20, 2011- 1:53.13
The Triangle Orthopedic Sprint Triathlon . April 23, 2011- 1:21.53 / 5k- 25:48
The White Lake International Triathlon . Sept 10, 2011- 2:59.45 / 10k- 56:27
The Washington Half Iron Triathlon . Oct 29, 2011- 5:49.44 / 13.1mi- 2:09.23
The Tobacco Road Marathon . March 18, 2012- 4:37.56
Currently Training For -
Hello everyone. I ran 5 miles on the dreadmill last night as I was running late and it seemed liked the best option. 10mm at a 2% incline. Rest day today with a 5 mile trail run planned with my nephew tomorrow at 7am. My grandaughter's 2nd birthday tomorrow so spending the day celebrating with her. Can't wait, she is awesome. Got to fly because we are heading out for supper but I also want to wish everyone racing tomorrow good luck and everyone hurting a speedy recovery. Keep running everyone. P.S. my new trails shoes came yesterday.
LMW... Have you run marathons before? Or training marathon runs? Do you eat the same thing before each run? Do you always mix water on the run and Gatorade at your stops? I have read to use one or the other, but don't mix them. I don't have any experience in this, as I have not run a long race, but I rely on water during my runs. I have felt a little weird in the stomachsometimes when I drink Gatorade after my longer runs.
It may have been your early faster-than-desired pace.
You said your legs were OK, but how about your feet? Sore bottoms? Sides? How about your core? Where was your energy sapped from? Abdomen? Feet? Back?
Did you have any similar feelings when you ran your 1/2 last year?
I'm limited in my experience with distances, except for what I've been reading, but I'm going to guess it may have been mixing the water and then the Gatorade.
DebM... Where are you in New England? I'm in central Maine.
NHLA... two days in a row of 14-milers? And then a 7-mile run the next day? OUCH.
6X...Happy "herday" to your granddaughter. Celebrated my grandson's 3rd two weeks ago. Great fun.
AZ.... Keep up with the recovery.I have been looking for a used or cheap bike for a while now, kind of half-heartedly wondering if I'd really like to do that. It's been about 40 years since I've really done any biking!!
Evryone have great days!!!
Spectacular scene, vibrant colors!! Who wouldn't want to watch such a sunset?
YIPPEE!! RAN TODAY!!
Feeling so much better, occasional coughs but NOTHING like the past few days, those can really HURT!
It was a very nice sunny day, a bit breezy but tolerable so I headed out to one of my 'flatter' trails, 6.53 MILES, 1: 12:10; a slow easy run, a 1 minute walk break after mile 3 only.
Then finished with 3 hill repeats!! WOW!! The trail missed me, LOL!! No post-run soreness or aches. Soul is happy!
SOOOO glad I am recovering, being sick sucks!!
Taylor007: Yes, I am, in Glendale!! Are You?
6x: Talking about grandchildren's birthdays!! WOW, March babies!! They are the best, HAHA!! Just had my birthday on Sunday, haha!! Our 1st (and only) grandbaby is turning 1 YEAR OLD on Friday but the family is celebrating the event on Saturday ~~~~ Unbelievable that it has been a YEAR already!?!!
LMW: Kinda had the same question as jmsab23: If you have run a marathon before?
I'm not an elite runner by any means nor a professional trainer. I have run two marathons last year and like the training/races for HMs, 25Ks, what you eat 2-3 days prior to a long distance run is crucial to keeping your stamina consistent throughout. Interesting that jmsab23 mentioned the water/gatorade combo: I read somewhere too that you either do one or the other, not at the same time. Also, drinking something (water) after a gel packet tends to lessened any GI discomfort, I've been told. I just start trying the hammergel this year, used only half of packet for HMs so far. I really don't want to rely on them too much. I think I have done pretty good without them. I eat lots of spinach salad, cranberries, almonds, chicken, fruits, pasta, rice about a week before my marathons. Usually, I have the gatorade prime (pregame fuel) before a run then I mainly stick with Powerade or Gatorade; I drink water about every 3rd mile, and dried apricots, pretzels during my marathon runs and training. I think it's really how our bodies react to our diet and training regime which helps us plan what is best for EACH of us.
I've been active all my life, ran in many races throughout, played basketball most of my life, and have always tried to eat 'healthy' without depleting my system, guess I just learned from experiences what works for me. It's best to keep a journal too of your eating pattern, times, portion, etc. and what keeps you sustained through a 'short run' vs a 'long run' vs 'intervals' vs 'speed workouts, etc.
Just my two cents ..........
GOOD LUCK TO EVERYONE who is racing this wkend!!
And speedy recovery to others not feeling well, it does get better!!
LMWEL - Heat, speed, your VO2 Max, Fuel all contribute to what runners, cyclist and triathletes call "Bonk" or "The Wall".
Urban Dictionary Defines "BONK" or "The Wall".
As an expression used to describe excercise induced low blood sugar levels; being a feeling of light-headedness and weakness in all limbs. Similar to 'The Wall' in running. Has fallen out of usage in recent years due to alternative meanings.
Examples to use the word "Bonk" is:
I am feeling a bit light-headed, if I don't have a banana, I think I'm going to bonk.
I've got the bonk.
I bonked really badly and had to get a lift home.
Here's a tip I learned from Hal Hidgon. Race pace is considered speed training. Never run at race pace on your long runs (i.e.,anything over 10 miles). Instead, run 30 second/mile to 1 minute/mile slower than race pace for your long run days. Remember the marathon is a mental game and the object of your long run is to cover the distance rather than worrying about time.
Another tip is to carry cold fluids with you on your long runs. When you drink cold fluids it will cool your internal core down which will boost your energy levels. After the run drink cold rather than room temp fluids, that will help you recover faster as well.
Compression socks may also help. I run in them on distances over 10 miles and put on a fresh pair after the shower the rest of the day for speedy recovery. And for the girls out there, if you wear them you will delay on the onset and reduce Varicose or Spider veins. They really do work!