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  • LMWEL Pro 82 posts since
    Aug 27, 2009
    Currently Being Moderated
    120. Mar 8, 2011 4:23 PM (in response to Run4Coffee)
    Re: My last run was...how was yours?

    Thanks Roy , I wrote out my training schedule for the next two weeks so that I won't be inclined to over train . I'm going to miss my bike next week .

                                                              Thanks again for the advice . Marc





    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 -

  • docedwards Expert 43 posts since
    Mar 6, 2011
    Currently Being Moderated
    123. Mar 9, 2011 6:39 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    I did about 3 miles of interval training, (high intensity), followed by a 2 mile easy run. I'm new to the forums and suspect my training is a

    little unique. At 53, I'm in excellent health but have lower back problems. In order to limit stress and potential problems all my training

    is on the treadmill. My only hard surface runs are my races. I started running again last year after about a 25 year hibernation.

    My prs are: half-marathon, 1:50:58 (my first and only so far, ran in Dec) 10K, 49:55, 5K, 23:35





    Alive and Running from beautiful Oxford, AL

    Personal Bests (m/53)

    5K- 23:04

    10K- 49:55

    Half-marathon- 1:50:58

  • docedwards Expert 43 posts since
    Mar 6, 2011
    Currently Being Moderated
    124. Mar 9, 2011 6:45 AM (in response to docedwards)
    Re: My last run was...how was yours?

    My last post afterthoughts. I also work 12 hr shifts and all races are on Sat morning after I get off and then I have to

    be back at work at 6pm. It makes it difficult, but at least I can make the races.





    Alive and Running from beautiful Oxford, AL

    Personal Bests (m/53)

    5K- 23:04

    10K- 49:55

    Half-marathon- 1:50:58

  • nowirun4fun Legend 208 posts since
    Oct 22, 2010
    Currently Being Moderated
    125. Mar 9, 2011 7:20 AM (in response to docedwards)
    Re: My last run was...how was yours?

    I know its hard to compare apples and oranges.  But, I'd just offer you some possible encouragement, maybe you've found different.  But, I've had lower back problems L4-L<something> since childhood, that got progressively worse to the point of being periodically debilitating when I reached my 40s.  After many attempts at therapy and other things, I completely by accident stumbled on running being the absolute best medicine for my back issues.  It is the closest thing to an actual cure I found, a miracle drug.  I've even found on numerous occassions when I'm relapsing, that getting out and running with the pain actually seems to help it go away.  Completely counter-intuitive and surely not sanctioned by any doctor I've ever found - but in my world it really works.

     

    Good luck.  Back problems suck.

  • docedwards Expert 43 posts since
    Mar 6, 2011
    Currently Being Moderated
    126. Mar 9, 2011 7:42 AM (in response to nowirun4fun)
    Re: My last run was...how was yours?

    Thanks for the encouragement. I'll keep up my running, but based on past experience road training has been too stressful on the back.





    Alive and Running from beautiful Oxford, AL

    Personal Bests (m/53)

    5K- 23:04

    10K- 49:55

    Half-marathon- 1:50:58

  • Run4Coffee Pro 143 posts since
    Feb 1, 2011
    Currently Being Moderated
    127. Mar 9, 2011 8:46 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    Lucie,

    Yes, definetly hydrate well.  That's what I lack doing the most is drinking lots of water every day.

     

    I follow that Hal Higdon program and in week 12 (the week of the 1/2 M.) Hal suggests the following:

    Mon:  Stretch & Strengthen

    Tues: 4 m run

    Wed: 30 min tempo run

    Thu: 3 m run

    Fri and Sat: Rest

    Sun: the 1/2 M

     

    My 1/2 is on Sat but in June so I just back the days off by one for my training schedule.

     

    What area of Seattle is he moving to?  I can hook up with him and show him some places to run.  I live in Kirkland on the east side of Lake Washington very close to a two little companies called Microsoft and Google... lol

     

    I love the runs along a river.  We have one her too and it's flat and fast...Great for tempo running.

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    128. Mar 9, 2011 5:26 PM (in response to Runningcolorado)
    Re: My last run was...how was yours?

    RC, Texas is a treat, isn't it.  I lived in Houston for 10 long years and had my first running life there before a 27 year hiatus.  The trick to running in heat/humidity  (I used to think going up to the DFW area was time off for good behavior - it's so much coole r than Houston) is to take it slow getting acclimated, then to use sense as things get nastier.  Don't run at noon.  Back off your long runs if you're feeling rotten.  DO run in the early mornings as often as you can.  Hydrate well before, during and after your runs.  If you feel thirsty it's too late.

    You can get used to it.  I usually could only run after work in the afternoons.  You will no doubt have company and you can ask for advice from the folks stuck there with you.  And don't worry- in TX no one will complain if you take off your shirt.





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

  • Runningcolorado Expert 50 posts since
    Mar 4, 2009
    Currently Being Moderated
    129. Mar 9, 2011 7:06 PM (in response to Joseph Tree)
    Re: My last run was...how was yours?

    Thanks, JC for the tips on getting acclimated to the Texas heat.  I went out this morning for a 7 mile Tempo run.  I did very well.  That was b/c starting temp. was around 38 degrees.  I loved it.  Tomorrow is supposed to be about 10 degrees higher so we'll see how it works out.  Only a 7 mile easy pacer on tap. Yes, Texas is kind of a special place .

     

    Have a great evening.





    Live, love, run

  • LMWEL Pro 82 posts since
    Aug 27, 2009
    Currently Being Moderated
    130. Mar 9, 2011 7:24 PM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    Feb 14, 2011 1:26 AM

    in response to:

    LMWEL

    Re: My last run was...how was yours?

     

    Wow what a running experience!  If you don't run with compression socks and keep them on for 30 mins after your run you should.   This will speed your recovery for the next run after the day rest from the long run day.  Your legs are feeling  like they have a mind of their own?  Mine do to after mile 3.  They get into a rhythm at my race pace speed and don't want to change unless there's a hill to go up and down on.  If I stop at because of stop light or even a water station during a race, it takes time to get back into that cruising mode.  I hate when that happens so I no long stop or walk at the water stations and I wish I could avoid the stop lights, but safety always first.

     

    Compression socks during and 30 mins after the run

    Ice after runs

    Hydrate well before and during those long runs

    Fuel (GU) to help keep the pace

     

    Also, if you have a running watch with GPS you should try your 10 miler with out anything to set your benchmark run.  Then do those 4 things I mentioned and see how much your time and how good your body feels during, after and during and after the next runs.  You'll be amazed.

     

    Roy

     

    Roy , thanks for the tip  . Today's run was great . I wanted to duplicate Monday's stellar run . Conditions were similar . The big differance was me . Monday I was on rested legs . Today I was on less rested legs . I tried my new compression socks . Good stuff ! My legs felt great . I almost forgot to take them off .     Great run today, thanks again . 5.17 mi  46:41

     


     





    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 -

  • docedwards Expert 43 posts since
    Mar 6, 2011
    Currently Being Moderated
    131. Mar 10, 2011 4:55 PM (in response to LMWEL)
    Re: My last run was...how was yours?

    Just did 3 easy miles today and will take tomorrow off. I have a 5K race on Sat.





    Alive and Running from beautiful Oxford, AL

    Personal Bests (m/53)

    5K- 23:04

    10K- 49:55

    Half-marathon- 1:50:58

  • WorfsBabyMama Amateur 17 posts since
    Feb 24, 2011
    Currently Being Moderated
    132. Mar 10, 2011 5:12 PM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    My last run was terrible.

     

    Because it was pouring down raining this afternoon, I was forced to do my five miles on the treadmill in the gym.  When I got to the gym someone was on *my* treadmill so I had to use the ugly, 1990s treadmill with no digital readout.  From the start I knew it would not be a good run.  I had terrible form and after a mile my shins and quads started to burn.  I kept going, but my breathing got off pace.  I felt like I was trying to run through quicksand.

     

    The woman on my treadmill was obviously a heavy smoker.  She smelled like a well-used ashtray.  I felt like I was running while chain-smoking through a pack.  Yet, I continued and eventually finished my five miles.  Now I'm sore and tired and I wish I had a tub of ice cream to make me feel better.

     

    But this is what I get for being lazy yesterday when the weather was decent for outdoor training.





    Marine Corps Marathon or bust....

    Those who hope in the Lord will renew their strength.  They will soar on  wings like eagles.  They will run and not grow weary.  -Isaiah 40:31

  • Runningcolorado Expert 50 posts since
    Mar 4, 2009
    Currently Being Moderated
    133. Mar 10, 2011 6:39 PM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    7 easy pace miles today.  Starting temp. of 40 degrees w/not much humidity.  Tomorrow is rest or xtrain.  I'm looking forward to nice temps again tomorrow so I can get out on my bike.





    Live, love, run

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    134. Mar 11, 2011 4:13 AM (in response to Runningcolorado)
    Re: My last run was...how was yours?

    RC, at least it's not too hot yet.  Have fun!





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

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