Tearin' up the track, trail or treadmill 9/01/08- 9/07/08

[mrgarak]

Have a great week!

Dean

[BeepBeep]

I started out this week by sitting on my butt and seriously enjoying it.

Yay for me!

It feels really good to rest... I was overdue! I'm sure my workouts will be lovely the rest of this week...

[mrgarak]

Happy Labor Day everyone.

I did my long run two days earlier than planned and went for 3 hours 7 minutes. I felt good for the most part despite this cold still with me. I've been coughing the past two days, but it's not serious. Near the end of the run, I felt a little sluggish. I think it was due to not eating as much the past week. My appetite has not been there while I've had this summer cold. Nothing was hurting which was nice. Near the end I just concentrated on form and relaxed which helped. Now after a shower, I'm ready for dinner. I think my appetite is back with a vengeance.

Dean

[gharkness]

Hmmm....well, that makes my one-hour 'long run' yesterday seem pretty wimpy in comparison.

Nevertheless, that is where I am, and today was a rare rest day for me. I'll be doing cross-training and upper body weights tomorrow.

[westside]

9 miles w/4M in the middle at tempo pace.

Everyone had a one hour long run at one time or another so I don't see it as wimpy.

[sugarless4life]

[Waiving at everyone from my wheelchair]

4 weeks post-op, 8 more weeks and I'm a runner again !

Can't wait to rejoin this thread!

Betty

[mrgarak]

gharkness - A one hour run is great and definitely not wimpy.

Jen - Rest is definitely good at times. I find a couple of days off here and there to be regenerating.

Bill - Sounds like you had a nice run.

Tracy - Great 5K run and I hope you keep feeling well.

Betty - Please stay with us. I'm rooting for you and your recovery.

Waves hi to Deb, Suzanne, Candace and Tate.

I'm feeling good after yesterday's long run. Outside of the usual knowing I had a hard, but good workout soreness, I'm feeling fine. Not bad for running long with a cold and lack of nutrients due to a zapped appetite. My cough is diminished and my head is feeling nearly all clear.

Today has been a rest day outside of errands (bank, pay rent, etc). I broke down and went back to the chiropractor and got adjusted. I think it's a good idea with the marathon just over month away. I'll be going once a week.

Later on I'll be taking a walk after dropping my car off at Midas for an oil change so I'll get some exercise in. If all goes well, I should be returning to the gym tomorrow and a late afternoon run.

Dean

[I'llBeFrank]

Hi!

Just a cross training day - 35 minutes on the elli.

Dean - I always go for a walk when my car gos in too, I hate just sitting there.

Jen: Sounded like you had your hands full with the little ones ... my daughter was notorious for doing her deed in the pool or the tub, I feel your pain sister.

Betty: Hang in there, easier said than done, I know. But hang in there.

Bill: Nice run!

This is totally off topic, but I think my cat is losing her mind ... no I mean it.

[debbiedo]

Syracuse was busy and stressful. Got home late Monday night. Got up and out for my tempo run yesterday to make up missing it Monday. It was shorter and went well. Tonight is hill tempo work. The race is one one week from Sunday so it is really taper time. I don't mind!

Suzanne, how is your foot?

Tracy, good for you doing that pace for 3.1 miles.

Candace, It is really alright to take a day off from exercise. Even two. I felt better running my tempo with two days off after my 16 plus mile run. Even with all the travel and hauling of things in Syracuse.

Betty, hope your recovery goes well and you are running again soon. I can't wait to here how it goes when you can start again.

Bill, I am Hypothyroid but I am middle age lady with a sluggish thyroid. My 24 year old son is also Hypothyroid but he has endocrine problems. It all started with Pituitary and growth problems for him. He isn't a runner.

Jen, you cleaned your mom's house? Can you come do mine?? You need to share you energy bar recipes because you are full of cleaning energy!

Dean, glad the cold is over. It is a good thing to have it now and not right before your marathon.

Tate, you out there? Come say hello.

Gharkness,one hour is a great long run. It takes time to build up. I only run the real long ones as part of a training program. Otherwise I may run an 8 miler as a long run or even a 6 miler if I am in the rest mode.

[westside]

4.85 miles at a recovery pace this morning.

[I'llBeFrank]

I went out for a 30 minute run today. I thought it was a 3 mile route, but when I finished so soon, I knew I must have been short ... so I went and drove it quick. Sure enough 2.7. Bummer, I could've kept going! (Ok, Barely )

The weather was beautiful 67 degress today, a bit windy, but it sure beats the high 80's we had the last few days.

Debbie: Glad you're back. It sure is getting close ... I wish you the best!

[mrgarak]

Tracy - We had high 80's in Northern NJ today. I hope the nice 67 degrees is right behind it. Good for you running 30 minutes.

Deb - Welcome back and it will only be a few weeks before I start tapering for the marathon.

Bill - Here's to recovery pace. I ran recovery today myself.

Today was the first day of the Bear Running Club 2008 practices. This is my second year volunteering as a coach/counselor for the many young boys and girls who will run throughout the fall until right before Thanksgiving.

I went back to the gym after getting my hair buzzed and did a light weight with abs workout. Before everyone arrived at the park, I ran 40 minutes easy around the camp grounds and some of the hillier places. I felt really good and not at all beat up from Labor Day's 3 hour plus run. I clocked the first mile and ran exactly 9:30 which felt perfect.

For the first practice, we took the kids out on a mile run to see where they are fitness wise. I circled the campground area a few times making sure everyone was safe, knew where they were going and providing encouragement. I got in another 16 minutes doing that.

Hope everyone is having a great day. I'm cooking a nice steak and can't wait to sink my teeth into it.

Dean

[BeepBeep]

Hiiiii Friends

Sorry I keep taking the good energy...

Deb, yeah I'll PM you the goods! You'll love 'em. They are a hit with family & friends and in our household.

Bill you have a PM coming... you sound really good!

Dean, you sound lovely! Great stuff. I'm so psyched for your marathon.



Great job on XTing Tracy!

Betty! You'll be here soon. Remember... when you start back, make it interesting and don't do too much too soon. Keep it exciting... your body will tell you when it's ready... I promise!

[BeepBeep]

OMG on myth busters ...

non-dairy creamer produced the highest flame!

i didn't know it was flamable??

okay eating dinner posting, watching TV... lol...

[debbiedo]

We did our hill workout last night. Last one of the season. Done with a one minute recovery only. We did a mile warm over to the hills and then 800 meters.It includes the down hill and not so hard. The pace was supposed to be our tempo pace but we ran more our fast pace and it really wasn't hard. We also did hill bounding. It is running with more of plyometric form. I could only do it for around 200 meters and then I was out of breath. We did 1 mile warm up, 800 with some hill bounding, two 800s tempo pace but faster with 1 minute recovery run between and optional 400 and mile cool down. A guy who I ran with last year and came into our pace group due to medical reasons didn't look so hot after the 400 and I ended up walking around a half mile with him before we ran the rest of the way back. He is on medication to lower his heart rate and he has trouble when he goes too fast or up hills. Keith was in my faster pace group last year and is mid 60s. I know he was frustrated. I couldn't see him going back alone when he looked horrible. He was pale and clammy at the top of the hill and bending over.

I have 2 mily recovery run on the schedule for tomorrow but run tonight and work tomorrow. So I am thinking I will do 3-4 easy miles regardless of what the schedule says. Next week I will follow the schedule but will add one easy run Thursday. I will take it easy and rest for two days as the schedule says. I have the gym with weights and Pilates this morning.

[westside]

Debbie,

I've ran with a bounding technique, sort of, on my hill workout that I do right in my neighborhood. I haven't done that type of workout in the last couple of months as I've just been building back up since I took a short break in July/August.

I may go down to Redwood Regional Park in Oakland on Saturday and do a training run in a 30k trail race. We're suppose to be down there in the afternoon so we may go early for the race. I planned to run 17 as a long run on the weekend so this would work out.

[BeepBeep]

Deb I'm not sure we ever did bounding in XC. Our coach, Earl, was one of the best hill runners. We did a TON of repeats. It's amazing how well they work. It takes a coach to make me do them. You seem like you're getting in amazing shape. I agree with Bill, it's time for a marathon soon!

I don't know what's on tap for me today... I am just going to have to give myself enough time. Yesterday I re-routed my loop and got stuck in a bunch of dead-end roads! I wound up being late for work because I was out longer than I wanted to be.

Electoral Compass USA

[BeepBeep]

Bill let us know what you finally decide with the race, if you go I'll put my rootin' hat on for you!

[westside]

Jen,

I know what you mean about needing a coach to do them.

It's not a natural thing to do.

This year was the first time I ever did hill repeats and I noticed they definately build strength in your legs and I got an improvement in speed.

I've kind of come around to the principle of periodzation in training this year.

No need to root, if I run this Saturday at Redwood Park it would just be a training run.

[debbiedo]

There are different kinds of hill repeats. It depends if they are done at a certain pace or not. It depends if it is a steep hill or a long incline. The hills we do for this training aren't steep and we only do .25 miles up and then run down. Honestly alot of our training involves hills because this race has around 3 decent hills and alot of upward but not steep running. Though it is a net downhill race. The big hills have big downhills. I have a friend who walks the hills and always catches back up with me. I just can't get myself to ever walk in a race.

We did the hill repeats every other week in the half marathon training. In my speed developement training we did two hill workouts.The goal race doesn't have big hills so hills not so much a focus. One workout was at the Mormon Temple Hill. It is a long almost a mile hill that runs past the National Mormon Temple. We did it as part of a long run. We ran up it once going out and once going back. The second hill workout was at a hill that is pretty steep and about a .25-.30 long. That one was done for time and we did it over and over. That was far harder.

I have tried to stay true to the schedule and have worked very hard. I am just hoping I can do 13.1 miles at a 9:30-9:40 pace. It is one thing to do 6 tempo miles at that pace and another to do double that distance. I know I can do 10 miles at a 9:24 pace so 13.1 at my goal should be doable. As always I can only do my best the day of the race.

[mrgarak]

Ran to the high school track at 2 AM for a speed workout. The workout was four hard, but controlled half mile intervals with about 2 minutes recovery in between. I averaged about 3:32 for each half mile which was great. It's been only three and a half days since my long run and I felt strong and smooth. It was a nice workout to beat the heat which hit 95 during the day.

Good night.

Dean

[I'llBeFrank]

Dean: I get such a grin from your late night runs. I have a feeling that if I want to get on the track at our high school, I'd have to do the same with all the activities that go on this time of year. Nice job!

westside: Sounds like a nice outing at Redwood Park, I hope it works out that you go.

Candace: Hope to see you pop in soon.

Beeps: You too.

Debbie: With your dedication to training, I think you will accomplish your goal of 9:30 - 9:40. And you are right, you can only do your best, but I think it will work out for you.

Ok guys, this is me trying to take the high road... I want to thank you guys for allowing this thread to continue each week where we can all discuss our successes and ideas ... even if we happen to disagree.

Other threads seem to be dominated by certain opinions (ok OPINION, as in one) and you better agree, or else ... almost like stalking.

Instead of feeding the fire, I'll come here instead and enjoy the comradery. (I'll just about THEM in my head.)

[westside]

Dean, at first I thought I read 2pm. Okay so he went out in the heat and ran some intervals. Then I realized I read 2AM. Do you have to be at work at 4am or get off at midnight? That's some discipline and dedication.

Ran 10 yesterday and off today. I'm signed up for Redwood Park tomorrow. Race starts at 8:30. It's suppose to be warm but hopefully it will stay cool for the first couple of hours. A few people I know are going to be running the 50k. I'll run my 30k with them since were on the same trail.

Tracy, there is little argument here on anything. People just have different running goals.

[KellyMarie38]

I made it to the gym for cardio. The treadmill for 20 minutes at a 10.0 incline and speed of 3.4.

[mrgarak]

Bill - I work 4 PM to midnight most days. After a 45 minute ride home, feeding the cats and loosening up, 1:30 - 2 AM becomes a great time to run. The town is well lit, hardly anyone is out, very few cars on the road and the track is about a mile away. Good luck in your race at Redwood Park tomorrow.

Tracy - This is one of the only places where I believe everyone comes for common reasons (running/races, aspirations, goals and support) and stays focused. Too many other boards become dominated with spammers and trolls that defeat the purpose of the board. Here everyone is awesome.

KellyMarie38 and nice treadmill workout.

Waves hi to everyone else.

Dean

[debbiedo]

We are expecting torrential rains and high winds tomorrow so my long run has been changed till Sunday. I can't join them Sunday because they are starting at 8am and a good 30 minutes away. I have to work so I will either run at the gym on the dreadmill or wait till Sunday and do my 8 mile route alone. I hate running alone!!

Dean, those middle of the night runs must be peaceful. I can't imagine the quiet.

Welcome Kelly Marie!

Have a great race tomorrow Bill.

Tracy, yep this is a great thread and not confrontational. Did I spell that right??

So after Hanna there are is another storm or two. I can only hope that when race day is here in 9 days we are not experiencing weather like tomorrows forecast. I will be upset if they have to cancel a race due to 50 MPH winds. They have run this race with mud before. There are parts of the course that get flooded and I have totally messed up my shoes running around or through it.

[I'llBeFrank]

Hi everyone!

I just finished a 40 min elliptical ride. I'm coming out of denial that my back is not getting better. It was acting up all week and now I seem to be getting worse again. Funny thing is, it doesn't hurt when I run, that's about the only time it feels OK. I really think sitting at work is aggravating it.

I'm wondering if Physical Therapy would be better, has anyone had any luck with PT vs Chiropractors?

I just wish I knew for sure if I was making it worse by running. (I probably am.)

Bill: Good Luck tomorrow!

Dean (and Bill): Thanks for hearing me out before. This thread really does have the best little community doesn't it? I'm glad I found it! And you are right, there are MANY wonderful posters on LCF but it only takes a few to spoil it.

Well, it sure is getting dark earlier around here, I best go call the kids in for the night.

Have a good one!