League of Lizards (week of January 14th) ...

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40 Replies Last post: Jan 20, 2008 4:09 PM by lizard1020 1 2 3 Previous Next

Yorkshire009

35 posts since
Dec 14, 2007

Jan 14, 2008 9:59 AM

League of Lizards (week of January 14th)

Hope you don't mind me starting this week's thread.

I delighted to be "back in the saddle" - I completed W7D3 on Friday, the first run in a week and although I wasn't fully over the bug, I was able to do it. Then yesterday I tackled W8D1 - it was hideous. I really felt the effects of a week's worth of eating almost nothing. It felt incredibly draggy, but I did complete it without stopping, every painful minute.

Hope all is going well for everyone else.

ohiorunningchick

20 posts since
Dec 16, 2007

1. Jan 14, 2008 10:43 AM

in response to: Yorkshire009

Re: League of Lizards (week of January 14th)

Thanks Yorkshire! Glad you're feeling a little better. It's funny how terrible you feel when you are kept from running!

My ankle is still sore, and I'm getting shin splints on the other leg from overcompensating, but I can't stop running. I completed W8D3 today and I'm anxious to add the two minutes for week 9. I can't believe it's week 9 already!!! I'm still running pretty slow - a little over 11 minute miles, but I'm just happy to be covering some distance.

I think after C25K I would like to try Hal Higdons program - I prefer the distance running to timed running, but that's just me. I also want to be running 4-5 times a week (maybe more once I get going), and his program gets you there.

Anyone else have ideas about what to do next?

CHEERS!

Ohio

Yorkshire009

35 posts since
Dec 14, 2007

2. Jan 14, 2008 10:50 AM

in response to: ohiorunningchick

Re: League of Lizards (week of January 14th)

I really like the Hal Higdon miles rather than time approach, but I'd find it hard (at least for the time being) to consistently fit more than 3 runs per week in, without cutting out all other forms of exercise (I'm currently trying to get 2x strenth training in a week in addition to the runs). So, I'm not sure which approach to take. I wonder if I could convert the OHR progam to miles based on my current times? I'm really not sure. If I didn't have a history of overtraining and quitting, I'd consider "going it alone" and making up a program myself, but I feel much better to be following a program that someone who knows much better than me created...

ohiorunningchick

20 posts since
Dec 16, 2007

3. Jan 14, 2008 11:11 AM

in response to: Yorkshire009

Re: League of Lizards (week of January 14th)

I understand the overtraining part - I'm definately prone to "overdoing it". Right now I'm running 3-4 days a week and doing the ellipticle and strength training on days that I'm not running. I'm a personal trainer, and we tend to push ourselves a little too hard sometimes. I've taught aerobics (step, circuit or kickboxing) for over 20 years (I'm 38), but I've never had the time or ambition to run. Now that the kids are older I have more time for myself, and I'm loving the freedom of running.

I don't think it really matters what program you do, as long as it works for you and keeps you happy in the sport.

CHEERS!

Ohio

TurtleT

38 posts since
Dec 17, 2007

4. Jan 14, 2008 2:06 PM

in response to: ohiorunningchick

Re: League of Lizards (week of January 14th)

Happy Monday you fabulous runners!

I think I am going to do the one hour runner program. I also have a couple of heart monitor training programs that I'm going to be looking at this week so maybe incorporate the 2 together. I'm just excited to be on week 9! Today is my rest day (actually Sunday is but I cross-trained so today is rest). So tomorrow I will do my first 30 minute run.

Thanks for starting the new thread!

Turtle

newyorkchick

108 posts since
Dec 14, 2007

5. Jan 14, 2008 4:39 PM

in response to: TurtleT

Re: League of Lizards (week of January 14th)

Hi guys!

Well, W8D3 was supposed to be tonight after work but it's raining. I'm actually incredibly frustrated because I was really looking forward to running tonight, and wanted to burn off some of the stress of the day. I considered going out anyway but I know I'll get soaked -- I really don't have proper rain running gear (a situation I may have to fix now.) I'm trying not to get too upset though, I know I'll be back out there come tomorrow morning, and 1 day doesn't mean anything in the long run.

Glad everyone is sticking with it. I'll post tomorrow morning (I hope) after W8D3!

-nyc

JCSM

18 posts since
Dec 17, 2007

6. Jan 14, 2008 5:02 PM

in response to: newyorkchick

Re: League of Lizards (week of January 14th)

Ok, W9D1 finished today. I'm also thinking about what will follow... C25K will be soon over.

I'm also interested in heart rate training.... Turtle, could you share with us your HR training program ? Is it Parker's program ? I think it´s one of the most popular and effective HR training programs. Unfortunately, the book is unavailable.

Keep running,

TurtleT

38 posts since
Dec 17, 2007

7. Jan 14, 2008 6:33 PM

in response to: JCSM

Re: League of Lizards (week of January 14th)

Hey NYC, sorry for the rain - that is frustrating. Tomorrow is a new day so good luck to you!

JC- yep it's Parker's program. I was a faithful follower several years ago but I got really sick - I ran a marathon with a sinus infection and ended up really damaging the old ears, nose, and throat. Had to have a tonsillectomy, tympanoplasty, adenoid removal, tubes put in the ears blah blah blah. Also got mono and was diagnosed with type 2 diabetes even though I am not overweight by any means (138 and 5'6 1/2"). So here I am again. I'm sure you wanted my complete medical history -- sorry about that! Anyhoo, I just recalculated my heart training ranges yesterday- already had my max which is 186 that I got from a 5K awhile back- it's the highest number I've ever seen so that's what I use for my max. I then averaged my resting heart rate over the period of several days - checking it upon waking in the morning and it looks like that is sitting at 62 bpm right now. My 70% ceiling comes out to be 148.8 bpm so that's what I try to keep it under. I used the Karvonen method that Parker details in his book. I went online and that book is going for $80 on amazon!!! Phew- don't get me started on heart monitor training - I could talk forever about it- I love the data and am a huge numbers freak. If you want me to email you one of the 12 week schedules from the book- I'm happy to do that. He has novice, intermediate, and advanced schedules in there.

Okay, wish me luck attempting the 5am again. I figure if I keep trying to get up, it will eventually happen right? This time I think I'll put my alarm clock across the room.

Turtle

newyorkchick

108 posts since
Dec 14, 2007

8. Jan 15, 2008 6:49 AM

in response to: Yorkshire009

Re: League of Lizards (week of January 14th)

Thanks for the support T

Completed W8D3 this morning, so I'm now officially on the final week.

I really need to start stretching better, as my calves are beginning to get sore during and after my runs. Up until now I've done a few token stretches afterward, nothing more... I need to really do a full stretching routine both before and after I think.

Have a good day, all

-nyc

myturn

25 posts since
Dec 19, 2007

9. Jan 15, 2008 7:00 AM

in response to: newyorkchick

Re: League of Lizards (week of January 14th)

Well, I started week 9 today. It's hard to believe this is the last week. I'm so glad I've gotten this far. I know everyone is wondering what to do next. I think
I'm going to spend the next 3 weeks figuring out what to do next. That will give me a chance to get acclimated to at least 30 minutes of running each time
I go out. I may switch to distance, but time is just so much easier for me. The one thing I know for sure it that I have to have some type of plan. Following
the C25K has kept me on track. If I just "wing" it I will have a much greater chance of quitting.

Good luck this week, everyone!

RJ

JCSM

18 posts since
Dec 17, 2007

10. Jan 15, 2008 7:04 AM

in response to: newyorkchick

Re: League of Lizards (week of January 14th)

Thank you Turtle for your offer !! I would appreciate very much if you can share with me the plan, I wanted to follow it but couldn't find the book. My email address is xjcstollx@gmail.com (please, remove both x... I just put them in case a robot wants to spam me

) I don't know if the beginner or intermediate program is suitable for me.

My resting HR is 60 and max HR (tested running hardly) is 199. So, according to Karvonen my 70% is 157 and my 85% is 178 I think those are the numbers that Parker use, but I don't know how to mix easy and hard days.... It seems that we could talk a lot about HR monitors, I think that they are great tools that we don't use to their maximal potential !

Keep running !!

lizard1020

49 posts since
Dec 16, 2007

11. Jan 15, 2008 1:04 PM

in response to: JCSM

Re: League of Lizards (week of January 14th)

NAME	DAY COMPLETED	RACE PLANS	2008 Resolutions
York	W8D1	Coolant's Salsa/Shamrocks 5K	9 qual races for NYC M
nyc	W8D3	FARC 5K 2-3-08	NYC HM; 9 qual races for NYC M
TurtleTina	W8D3
myturn	W9D1
Srhvay	W7D2		4Mi 4xWk; -30#; BOS; 9 Cr/sem
ohio	W8D3	Frosty 5K 2-17-08
lizard	W8D2	Run for the Roses 5K 2-10-08	5K/10K/HM; run at least 3x/wk all year
slowrunner	W8D2		5K
alissandrya	W7D2	Mantanzas 5000 1-26-08	Run 3xWk, Xtrain 2xWk
JCSM	W9D1		10k in <55 min, -5#

Hi, LOL-ers! Thanks, Ali, for the ' I am a runner' posting: love it! Glad the ankle is back, weather is improving, kids are "supportive"! Life is good; really, really good. I ran 35 minutes last night, 2.7 miles--13 minute miles... still faster than my couch! We have some going for distance, others for time, some on HR..... Right now I'm between OHR and 10k training. I do believe that posting keeps me running on days I don't particularly want to! Well, motherly duties call! lizard

lizard1020

49 posts since
Dec 16, 2007

12. Jan 15, 2008 3:54 PM

in response to: lizard1020

Re: League of Lizards (week of January 14th)

Here are two programs I've found to consider. What do you all think? Anyone interested in continuing with either of these? I've added the HM at the bottom of the post, in case anyone's interested....

Becoming a One Hour Runner TIME based from CoolRunner Training site

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Run 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

DISTANCE based

Hal Higdon's Spring Training: Novice
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
1	Rest	1.5 m run	3 m run	1.5 m run	Rest	30 min walk	3 m run	9
2	Rest	1.5 m run	3 m run	1.5 m run	Rest	35 min walk	3.5 m run	9.5
3	Rest	1.5m run	3 m run	1.5 m run	Rest	40 min walk	3m run	9
4	Rest	2 m run	3 m run	1.5 m run	Rest	30 min walk	4 m run	10.5
5	Rest	2 m run	3 m run	2 m run	Rest	45 min walk	3 m run	10
6	Rest	2 m run	3 m run	2 m run	Rest	30 min walk	4.5m run	11.5
7	Rest	2 m run	3 m run	2 m run	Rest	50 min walk	3 m run	10
8	Rest	2.5 m run	3 m run	2 m run	Rest	30 min walk	5 m run	12.5
9	Rest	2.5 m run	3 m run	2.5 m run	Rest	55 min walk	3 m run	11
10	Rest	2.5 m run	3 m run	2.5 m run	Rest	30 min walk	5.5m run	13.5
11	Rest	3 m run	3 m run	3 m run	Rest	60 min walk	3 m run	12
12	Rest	3 m run	3 m run	3 m run	Rest	30 min walk	6 m run	15

Then I'll be starting Hal Higdon's HM training mid-August. Anyone interested???? It's on the gorgeous Outer Banks of North Carolina, mostly flat, very scenic, in November. Anyone in?

Training for your first Half

|*Week*|*Mon*|*Tue*|*Wed*|*Thu*|*Fri*|*Sat*|*Sun*|

1	Stretch & Strengthen	3 m run	2 m run or cross	3 m run + strength	Rest	30 min cross	4 m run
2	Stretch & Strengthen	3 m run	2 m run or cross	3 m run + strength	Rest	30 min cross	4 m run
3	Stretch & Strengthen	3.5 m run	2 m run or cross	3.5 m run + strength	Rest	40 min cross	5 m run
4	Stretch & Strengthen	3.5 m run	2 m run or cross	3.5 m run + strength	Rest	40 min cross	5 m run
5	Stretch & Strengthen	4 m run	2 m run or cross	4 m run + strength	Rest	40 min cross	6 m run
6	Stretch & Strengthen	4 m run	2 m run or cross	4 m run + strength	Rest or easy run	Rest	5-K Race
7	Stretch & Strengthen	4.5 m run	3 m run or cross	4.5 m run + strength	Rest	50 min cross	7 m run
8	Stretch & Strengthen	4.5 m run	3 m run or cross	4.5 m run + strength	Rest	50 min cross	8 m run
9	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest or easy run	Rest	10-K Race
10	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest	60 min cross	9 m run
11	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest	60 min cross	10 m run
12	Stretch & Strengthen	4 m run	3 m run or cross	2 m run	Rest	Rest	Half Marathon

newyorkchick

108 posts since
Dec 14, 2007

13. Jan 15, 2008 4:57 PM

in response to: lizard1020

Re: League of Lizards (week of January 14th)

I figured I'd add to the "what to do next" discussion with a little more detail on what I've planned for myself.

My first plan is to run 3M 3x a week for a few weeks, to hopefully improve my pace (and actually get used to running 3M, which I doubt I will reach by the end of this program considering how slow I run now.) After that, I plan to increase my distance by 10% or so every other week, as per this article: http://www.coolrunning.com/engine/2/2_3/233.shtml

I will do that until I am running enough that I can handle the pre-training schedule for the HM, which I should hopefully be able to do by sometime in May because the HM I want to run is in August. Then I will be following the coolrunning beginner HM training program. http://www.coolrunning.com/engine/2/2_4/134.shtml

I'll also be doing more, shorter races as I go along this whole road, in order to further my goal of completing the 9 races necessary to qualify for guaranteed entry to the 2009 NYC marathon. I'll be picking races that fit with my fitness level at any given time.

So, I for one am going to forgo the two most popular post-C25K options (OHR and HHST) but I hope the League of Lizards stays together, whatever we do! You all have been such an important support system for me. Let's keep on running together

-nyc

lizard1020

49 posts since
Dec 16, 2007

14. Jan 15, 2008 6:01 PM

in response to: newyorkchick

Re: League of Lizards (week of January 14th)

OOPS, mislabeled the program. The HM I posted IS the CR program you referenced, nyc. SORRY, CR! lizard

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Jan 14, 2008 9:59 AM

League of Lizards (week of January 14th)

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