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1778 Views 16 Replies Latest reply: Nov 28, 2009 10:45 AM by Jasmine1972 RSS 1 2 Previous Next
melissa 52795 Expert 50 posts since
Apr 25, 2009
Currently Being Moderated

Nov 19, 2009 2:11 PM

Penguin Support Group November 18-25

I hope it is ok to start this.

 

After much discussion in the Newbie Cafe, it has been determined that Penguins deserve love, too. So feel free to embrace your PenguinHood and speak your mind. Get some support. Ask for help. Whatever.

 

The good news is that I improved my 5K time by 3 minutes.  The bad news is that my knees didn't like it.  I will follow the cool running 5 k training plan without the speed work for now.  Stretching and ice and slowing down are helping.

 

Turkey Trot in Webster, NY 4.4 miles

 

Melissa in Rochester, NY

  • PACTwink Amateur 18 posts since
    Nov 19, 2009
    Currently Being Moderated
    1. Nov 19, 2009 2:45 PM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    Hi!! I'm slow! And proud of it!

     

    I've dabbled in 5K and tris over the years but for the first time I'm actually trying to be a runner. I'm comfortable running 4-5 miles at a stretch, often at an 11:30-12 minute/mile pace, but I'm doing it!

  • classicallytrained Legend 375 posts since
    Jul 20, 2009
    Currently Being Moderated
    2. Nov 19, 2009 6:50 PM (in response to PACTwink)
    Re: Penguin Support Group November 18-25

    Melissa - Welcome aboard. Glad to have you start the thread. The more the merrier.

     

    Pactwink - Congrats on going the distance. You may actually be a little too fast for some of us.

    But we won't hold that against you.

     

    Today is a walking day for me. Tomorrow is a rest day! Woohoo!

     

    I am attempting 7.2 miles again on Saturday. It will be the second time that I have ever run that far.

    At the perfect Penquin pace, it will take me 1.75 hrs plus my warm-up and stretching.

    It will be 8.2 miles before it is all done.

     

    Just talking about it is exciting. I'm getting psyched! You guys are such good listeners.





  • PACTwink Amateur 18 posts since
    Nov 19, 2009
    Currently Being Moderated
    3. Nov 20, 2009 9:09 AM (in response to classicallytrained)
    Re: Penguin Support Group November 18-25

    Wow - I'm fast?? My husband keeps trying to tell me that I can run faster, that anyone can run an 8:30 mile. I keep trying to tell him that I'm 100% happy running an 11:30 mile and that an 8:30 is all out sprinting for me.

     

    Good luck with your Sat run!

  • mngreeneyes Pro 72 posts since
    Sep 25, 2009
    Currently Being Moderated
    4. Nov 20, 2009 12:41 PM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    Hey Penguins!

     

    I just finished W1D2 last night.  I was walking about 2.5 miles an hour and running between 3 and 3.5 miles an hour.  According to my figures, I averaged 19mm!  True Penguinness all the way!  But I did it and it will only get better from here.   I will be running all week next week outside, which could be interesting.  I do my runs on the treadmill, but Mom and Dad don't have a treadmill at home.  Maybe I'll see if my 3 and 5 y.o niece and nephew want to run with me.  They live in the woods on a gravel road.  Okay, now running outside sounds really fun!

     

    Have a great weekend,

    Waddle on,

    pam





    The miracle isn't that I finished. The miracle is that I had the courage to start!  John Bingham

       

      

    Run when you can,

    Walk when you have to,

    Crawl if you must--

    Just never give up....  Dean Karnazes

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    5. Nov 20, 2009 1:07 PM (in response to mngreeneyes)
    Re: Penguin Support Group November 18-25

    I started in August at 20+min/mi (lots of walking in there), moved down thru 19, 18, 17mm and now I'm working on 15-16mm pace.  It takes a while but I'll keep improving my speed. My foreseeable goal is 12mm, and I'll worry about sub-10mm after that.  I'm a HEAVY penguin, so I've got weight to lose too.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • classicallytrained Legend 375 posts since
    Jul 20, 2009
    Currently Being Moderated
    6. Nov 21, 2009 7:38 AM (in response to Jasmine1972)
    Re: Penguin Support Group November 18-25

    Pam,

    You're on the mend. 19mm is what I call progress. Keep it up

    and you will be running all the way.

     

    Jasmine,

    I have been battling speed also since I started in June. I started running at the same speed I was walking.

    I am now starting to break out into  sub16 mm. I think I will get faster as I lose more weight.

    Hang in there! You've accomplished so much.

     

    Pact,

    People run at different speeds. Quite an obvious statement.

    The way I see it, running fast is fine if you don't get injured. These pages are filled with stories

    of people that thought they could run faster and hurt themselves. IMHO-a person should run

    at the pace with which they are comfortable. Most of us are still building endurance and distance.

    Some increase in speed will come as the body is strengthened through endurance. More speed can be achieved through

    weight loss. Finally, speed can be increased by training for it-drills, hills, etc.

    If you can tak while you are running, you are running fast enough.

     

    I got an early start this morning. Up at 5 am. Warmed up for a mile, stretched, and ran 3.6 miles.

    The 5k part was accomplished in 49:41 mm. That even included walking for 2 minutes at mile 2.

    I have been battling sinus problems. I was wanting to run 8 miles. Just not in the cards today.





  • DanceWalkRunPenguin Pro 84 posts since
    Oct 12, 2009
    Currently Being Moderated
    7. Nov 21, 2009 2:52 PM (in response to classicallytrained)
    Re: Penguin Support Group November 18-25

    Well, I finished Week 4 with my 16-or-17 minute mile today.  I was feeling good about it, but now I'm just wondering if I'll always encounter this thinking that 8:30 is the appropriate pace. 11:30 or 12 is downright out of the question to me.





    ~~~~~Newbie Jogger~~~~~~~

    Regular Walker

    Never-before Runner

    On injured list. Switching to swimming until leg muscles are healed.

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    8. Nov 21, 2009 5:06 PM (in response to DanceWalkRunPenguin)
    Re: Penguin Support Group November 18-25

    You have an excellent time for a Penguin, and I believe you are improving every week.  In week 4, I was at 20mm, and you are at 16-17mm.  Now, at 2 wks post-C25K, I'm at ~16-17mm.  So I bet by your C25K graduation that you will be sub-14mm.  We are going at the pace that our body can handle.  As we tone and build endurance, we will continue to get better as long as we keep on runnin'.  Eventually we both will reach 12mm and then go on to do sub-30 minute 5K's.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    9. Nov 21, 2009 5:28 PM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    Melissa- I just finished week 1 of the Cool Running 5K plan.  It is a lot of work, but I think it will be effective in building endurance and improving my speed. I'm rearranging the runs so that I do 3 miles on Saturday's, because I've got a couple of 5K's coming up.  Though it wasn't on the plan, I did my 3 miles today on a hilly road for the first time.  It was the first time my shin hurt a little, but it doesn't now.

     

    Mike- It seems you have a good foundation of long runs that you are trying to get back to (??), My longest run is only 4 miles, so far. Sounds like you are running at my pace, but will be doing better once you feel well (?) I enjoy your posts and your advice. I expect we will make parallel progress as the weeks go by. I'm looking foward to two 5K's in the next two wks, and maybe just maybe I'll get to 15mm or better.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • classicallytrained Legend 375 posts since
    Jul 20, 2009
    Currently Being Moderated
    11. Nov 24, 2009 9:50 AM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    Melissa,

    You go girl!

    7 miles is a great run! I wish it had been more enjoyable.

    It seems to me someone should have been looking out for everyone on the

    run, not just the ones that finished faster. But you hung in there and got the job done!!

     

    As for finding other Penquins, these running community pages are a good place to start. 

    Also, check at your local running store. They usually have a bulletin board that advertises various events.

    Maybe you could organize a Penquin get together and run.

    There are probably folks like you out there waiting for someone to do something.





  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    13. Nov 25, 2009 4:33 PM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    Melissa- I'm only in wk 2.  I did the Fartlek once, but hills/speed work doesn't start till wk 4. I have my first 5 mi run tomorrow. Happy TG Day!





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • Donna914 Legend 357 posts since
    Aug 2, 2009
    Currently Being Moderated
    14. Nov 25, 2009 4:47 PM (in response to melissa 52795)
    Re: Penguin Support Group November 18-25

    I am going to run a 2 miler tomorrow; there was a 5 miler but I didn't think I was up to it.  I ran 2.2 miles this morning and felt great but I am still 16.4 or so mm.

     

    You all are doing great!





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