Running check-in 3/4

M

Marnie

Cathlete
Hi guys!

Anyone go for a run, run/walk or walk this week? I got some good mileage in. Ran 4 days @ 4 miles each and did an 8-mile long run on saturday. Kept a 9:00-min pace which is really good for me on a long run. My knee feels pretty much healed now. I think I could have pushed saturday's run to 10 miles but didn't want to tempt fate with my knee :) Also following a marathon training program so 8 was just fine. Did hill repeats which felt really good (Doing MIS 3x last week really got my quads & hams ready for that)

So what tapes are you doing this week? How were your runs or run/walks? I'm going back to S/H... I can't go to long without doing this series! Do any of you choose certain tapes with your weekly runs in mind?

marnie
 
Hi Marnie,
I had a good week too - the weather cooperated and the roads were clear. I was able to do 4 run/walks @ 6 miles each. I love running in the cold weather - it feels so invigorating!
We have a horse farm on the corner of our road and there are two baby horses there - they are so cute and I love watching them as I run by. There is also a dog there about to have puppies so I'll get to see the puppies soon as well.
Glad you didn't push your long run - better to be safe! I miss doing hill repeats - I don't like to push too hard now that I'm pregnant, but I think those are fun!
On days I don't run, I usually alternate between Cathe step tapes or I spend an hour on my spinning bike and stairstepper. I cut out kickboxing because of the pregnancy. :-( And I do whatever strength rotation I am following - right now I am doing S/H - my very favorite!
Hope everyone has a great week!
Erica
 
All,

What do you do in extreme temperatures? I live in TX, and it was COLD this weekend - sub 20 degrees. I didn't go out at all. I'm starting to think what it will be like this summer, 100+ degrees during the day, and at least 80 degrees at night. I guess running in the mornings would be best, but I don't feel safe going out that early by myself. Any suggestions will be helpful.
 
Extreme temps

I keep my workouts indoors in extreme temperatures! :)
I generally will run as long as the temps are at least 15 degrees, although it's really the wind that kills me so I pay attention to wind speed/gusts/wind chill before I decide to go out for a run. Layering is key! If it's really cold, I wear heavier running tights, a wicking long-sleeved undershirt and a polarfleece shirt over it. I like to wear a fleece headband and gloves as well, but a hat is fine also. Some good advice is to dress as if it's 20 degrees warmer than the actual temperature because your body will heat up quickly - so if it's 30 degrees outside, dress as if it's 50. You are supposed to start out a little chilled, but I don't like that feeling at all and just make sure I can peel off my layers, unzip my outer shirt, etc.

As far as the heat, I don't have much advice since I've never run in extreme heat - probably 80 is the highest. Obviously, dress lightly and stay hydrated. There are special water containers that you can buy that are made for running so you always have fluids with you.

HTH,
Erica
 
Question?

I have always wanted to give running a try, but I always read that it is bad for women's knees, etc....

Is this true?

Nikki
 
I live in a really mild climate, but I've always been an early-morning runner. For safety's sake, I carry pepper spray & I do not wear headphones/walkman.

I don't think it's a good idea to run in 100+ degree weather though. Early morning would be ideal I think

marnie
 
RE: Question?

Running isn't bad for women's knees per se, if you train smart and gradually condition your muscles & bones. There's obviously a lot of impact involved in running, but if you start out slow and gradually build up your mileage base, your bones & muscles will adapt & become stronger than they ever have been. Running & other high-impact activities actually help protect against future bone loss by strengthening your bones & connective tissues.

Of course, if you have pre-existing knee problems, I would most definitely talk to your doctor before starting a running program

Check out
http://www.womens-running.com

marnie
 
I live in Tucson. When it gets really hot in July and August, I start getting up at 5:00 or 5:30 to avoid the heat of the day. It's usually in the 80's but the sun's just peaking up over the mountains so it's not bad. Hydrate, hydrate, hydrate! As for cold temps, get a good training suit. There should be some winter clearnaces soon. http://www.roadrunnersport.com The latest technology in workout gear gives us incredible fabrics for frigid temps and incredibly hot temps as well.

I ran a 5K on Sunday but it was slow! 24:17! I tried pacing myself but I have come to the conclusion that I have to go out fast! Run hard and get it over with. I want to break my 5K PR of 22:37 by at least 7 seconds. I haven't been running as hard as I used too. Getting mellow in my old age!

I did a tempo run and pulled out a couple of 7 minute miles yesterday and felt great. Tomorrow I plan an easy 6 miler. I didn't get in a long run this week because of the race on Sunday but I'll be out there this Sunday for sure.

I am going to push harder, run faster and have more fun! The race was so much fun even if I didn't run as well as I like.

Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!
 
Hi Bobbi...

I think your 5K time was great! Congratulations!
Erica
 
Hi Bobbi!

Your 5K time is great! Good job! I don't consider 24:17 slow at all, I wouldn't think most runners do either

You sound like you'd make a good sprinter. I run the exact opposite of you - I start out slow and gradually build up speed, which has resulted in some pretty decent PRs :)

Anyway the important thing is to have fun & take pride in the fact that you are running. PR's are icing on the cake :)

marnie
 
I usually start racing in January and by April I am in the 22: 40 area. I haven't been training hard but I am about to change that!

It's always about fun for me! I love racing and have had great times and not so great times but I always go back for more! I love the people and the comeraderie! My sister has started racing too and we ham it up before and after each race we run together.

Pacing has always mystifed me but I do find going out fast more effective in some cases. When I ran the Tucson Marathon, I ran the first half doing 8 minute miles and slowed at the half. If I had done 9 minute miles from the start, I would have had a 3:54:00 instead of the 4:04:30 I ran. But I cannot "feel" the pace and just go out fast. I hope there are pacing teams the next time I do a marathon!

My fastest 10K was 46:53 and it's a hilly course. I have yet to beat my time even on a flat courses. Still trying! I turned 39 this year so I want to race well. Next year I join the Master's women and, wow, there are some fast runners in that group!

I have one 1st place finish and several 2nd and 3rds. I am very proud of them! I ran my first race in 1995 to mark the one year aniversary of quitting smoking! I am an athlete. It's such a kick in the pants!
Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!
 
Oh I must join a running check-in. I love running.
Lets see I am getting back on board with running. I live in chilly MN. This is the first winter out of the last 4 that I did not run. Funny thing is it was the mildest of the 4 but oh well I wanted a break.
The key to running in the cold is layer, layer, layer as someone else said. Oh yeah and performance materials are really worth the money and investment if you run in the cold. I have run in some pretty cold weather.

Bobbi you have an awesome 5k time. But as I say it is all relative. I run a 30 min 5K - mainly cause I don't to train to get faster. And while I consider that slow there are many people who think that is fast. As said it is all relative.

So what was my workout this week
Ran 4 miles on monday
Ran 6.5 miles on Friday night

You will notice I am only going to be running 2 days a week. For a change of pace this year I am going to to 1 Duatolon, and 2 triatholons. So I need to fit in biking and swimming during the week.

Right now for weights I am using MIS since this is my base training phase. I will also incorporate the PS series.
In about 3 weeks I will be in my strength phase and running hills so I will move on to using the Slow and Heavy.
Then during my speed phase when I start doing track workouts(oh parish the thought - May is already to close) I'll move into endurance type weights.
 
Hi, Tyvak1,

Boy, the idea of running in a Minnesota winter makes me shiver! When I tell of the cold mornings we occasionally experience here in the desert Southwest, well, I just might as well shut up around Midwesterners! I have gotten wimpy in my old age. I wonder if it's true and the blood does thin out in a warmer climate? Well, that's my story and I am sticking to it!

You are right, it's all relative. I have increased my pace and already I can feel the difference. Marnie had mentioned a tempo run and I love tempo runs for training. I also find just getting out and running a little harder does the trick. And the adage you have to run fast to race fast is so true. I ran alot in 1999 because I signed up for the Marathon early in the year so I raced monthly. But the bottom line is I love to run for the love of running. Being competitive can actually take some of the sheer pleasure out of it! I don't know if I will ever run as many races as I will this year. My sister, the former walker, who thought I was crazy has taken up running and we are signed up for a race on 3/23 and 3 in April, including the Race for the Cure.

If nothing breaks:), I think this will be my last year of constant competition!



Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!
 
RE: Running check-in

I agree with you Bobbi. I started running in junior high (I'm 30 now) but only started racing about 3 years ago. What a difference. I never wore a watch while running before that! Yes I'm faster & get more mileage in, but it's really a different mindset when all you think about are PRs. But it's so addictive! Once a week I do a "pure pleasure" run which is usually Mondays because saturdays I do long runs and I always push myself. I take sundays off and monday I do an easy run to recover. I DO NOT bring my watch! But racing (especially for charity) and training is such fun. You can truly see & feel your potential which I rarely can do outside of running & working out, you know?

So saturday I hit 10 miles a bit faster than my usual pace (8:30-9:00 min). And I did some hills which were tough, but there were these 2 women I always see and I didn't want them to pass me so I kept up a faster pace for my long run... whew! I guzzled 2 bottles of gatorade after that one!

Hope everyone had a great run this weekend

marnie
 
Hi Tuvak!

Welcome to the Running check-in!

Let me just say I so admire duathaletes & triatheletes!!! I am amazed at people who can do this! I am such a terrible swimmer, I'd never get through this part! BEST OF LUCK TO YOU! Please let us know how you do.

I found since doing S/H that my hill running has really improved. My quads are super strong & powerful. I love the S/H series! I've never been able to gain muscle mass before this. What will you be doing for endurance work?

marnie
 
Hi, Marnie! I am revamping parts of my program to incorporate more variety because I hate overuse injuries! I love Cathe's step to CT for running but I am doing my strength work like this:
Heavy-a week or two of PS or S&H

Moderate-MIS or Power Hour or CTX Strength work

Light- Karen Voight's Pilates- I have 3 now. I want those long, supple muscles and a break from weight training.
Light and moderate- Total Yoga, the Flow series and Aerobic Yoga-these are awesome and quite tough too!

I am alternating weeks of heavy and moderate weight training with yoga and Pilates. I plan to do PS twice next week, then Pilates, then moderate, then yoga and so on. I'll let you know how my results are! I have been having some good training and I often think of you when I am out there! Your post about 9 minute miles for your long run inspired me to pick up my pace!

Happy Training!


Bobbi http://www.plaudersmilies.de/chicken.gif Chick's Rule!
 
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