Tearin' up the track, trail or treadmill 11/03/08-11/09/08

[Kensbev]

like when you leave the house and realize you forgot to put on deodorant

Lol, Tracy. I actually decided to take an extra day of rest today. I'm just suddenly exhausted. I think starting tomorrow, though, I'll do my normal 45 minutes at 4 mph, then cut it in half on Saturday and rest on Sunday. When the weight machine arrives (due next week), I'll fill the rest of my workout time on T-Th-Sa by lifting.

Thank you so much for helping me out on this one. I think that overdoing it is what has thrown me off track many times in the past. I'll work really hard, and just as I'm starting to see results, I get exhausted and can't do it for a couple of weeks. I'm not going to get anywhere going two weeks on, two weeks off.

I'm so happy to hear that Killer is being taken care of! It's kind of a relief to me, proabably to all of us. I used to live in an apartment complex where there was a huge mess of wild cats, all from where tenants had abandoned pets when they moved. And, of course, the abandoned cats bred, so... I actually adopted one of my cats from there. He has no idea of how fortunate he is!

[mrgarak]

Today was a total indoor workout day due to rain. The temperature was in the low 60's, but it was soggy outside. After some light weights and abs, I made my way to the dreadmill for a 45 minute run. I kept the pace at 9 minutes per mile with a few two minute hills. In addition, I also did four one minute pickups at 8 minute pace.

Paul - A marathon in Maine. That sounds beautiful. I may have to make my way there for a furure marathon. Since my mileage has been cut back the past few weeks due to recovering, I have been watching my portions (most of the time). This week should be close to a normal pre-marathon training week, but not overdoing it in the grub department.

Jen - It's so great to see you so happy after all the hard work you put in. It has really paid off and I'm very happy for you. Thank you for the encouragement for my next race. I believe you're right about me being ready. I feel it! Now that I'm through the hardest part of my marathon recovery, I feel strong and ready for new challenges. I'm not looking to overdo it, but I'm not going to sit it out the rest of the year. I see this month and next as a mini-racing season and a launching pad for 2009.

Deb - I agree 5K's can be hard because you are running more all out. They are short, but not always sweet. I'm on a slow return build up in mileage now through the end of the year with speed development in mind for early 2009. I'm glad I have a few races in my calendar for the rest of 2008 which should help me keep the feeling of racing.

Tracy - I'm glad someone is feeding Killer. I hope you are right about the people possibly not being gone yet and he will be taken when they leave. It really stinks when people abandon their pets when they move.

Kensbev - My oldest cat, Boris was left outside when his former owner moved out of the neighborhood. He was only about a year old. I saw him twice and he was very friendly. On the second time, I took him in and he has been a joy for over 10 years.

Waves hi to Bill, Klingonbabe, Kris and Suzanne.

Dean

[debbiedo]

Tracy, is that dog being left outside in a cage??? Just leaving the dog long term in a cage outside would be cruel. There is no harm in calling animal control for your county or city. They can investigate.

Kris, when do you find out where you will move to? That is good you still have a place in Alexandria.

I love the Rock Creek Trail but we run it on the Maryland side. I also love when we run from Bethesda which is the Capital Crescent Trail into Georgetown by the boat houses and then on in DC to Union Station. There is no shortage of places to run here.

My race tomorrow is on part of The Rock Creek Trail. It is at Candy Cane City area and goes out past stables and to the DC line and back. I have never run the race but I have run the route on long runs. I am not sure of exactly where we turn but it generally fast and flat course. I can only do my best. Not sure my pace will be under a 9 minute mile. I set a goal of 27 minutes which is a little slower then my other 5Ks but they are always right after finishing speed development and during half marathon training and my legs are stronger.

as for the gym I am trying to get back on my schedule. between work, doctors appts, being sick and injury to my arm I have gotten off track. my elbow is fine today my upper arm is a little sore. I won't be lifting again till I am off Tuesday.

Hi to all of you and happy running!!!

[Fitterly]

Last night at work I did some searching for a sport physician. Of course the one I selected does not accept new patients so back to the list of thousands to search again. haha.

Bill, i'm dressing real cool for Yosemite. Our cabin has a few of the valley. I'll run there, 2 of the people (L and her hubby) are training for CIM so... yeah... I'll run 1/2 of their run with them, or at least try to.

Deb good luck on your race!

Dean you do sound good. You only have a few weeks to turn up the heat again. When you come back you'll be swingin'!

Tracy keep us updated on the dog. Do you ever have full rest days? Those are important too. If you don't, at least 1 full rest day every week and a half is important.

Kensbev rest is so important. I vary my rest days according to feel. It takes a while to get the hang of sensing when you need that day off, but its always a good thing. ANd yes sometimes it feels like I could have run or worked out, but I always have 1 full rest day. It's important.

KrisT- let us know how your thyroid is going.

I'm in a mood this morning. I think I'm pissy 'cause I wanted to be at my goal now and my body is really happy maintaining. I'm not gonna have it! I'll figure somethin' out (of course healthfully, as you know I am miss healthystuff).

toodles.

[ab1ht]

@Tracy: It would definately help to start doing longer Saturday runs again. I've just gotten out of the habit.

I started running every night on the "dreadmill" for 30 minutes or so followed by a little jump rope. I'm trying to make this a new habit. So far, so good.

@Dean: The Maine run was a beautiful course. And pretty flat. Since you're only in NJ, it wouldn't be too bad of a drive up. It's a very popular race in Maine.

[Kris T.]

Just wanted to pop on and say have a good weekend everyone! Mike gets Mon and Tues off (kids too), so we will be taking some much-needed family time. A day trip to Yosemite is in the works (thanks to cheap gasoline...yahooooo!)

Deb-should find out about the move by January. It's always exciting!

I got a 45 minute "dreadmill" (Paul, I like that word!) run in today. The very large man was at the gym today, but he's shrinking. VERY inspiring!

TGIF everyone..

[KlingonBabe]

Hi, all. I'm back and I'm sweaty. It's warmed up here. Last week, I was in fleece. Today, t-shirt.

I finally succeeded at W4D3.

I will repeat the process with Week 5, until it's challenging but doable.

Kris, a trip to Yosemite sounds great!

Paul, "Dreadmill"

Fitterly, throw away the scale and choose a level of "buff" as a goal, rather than believing the scale's lies. Seriously, at your weight, you'd have to be three feet tall to be overweight.

Debbie, the Capital Crescent Trail is a GREAT run. It's kind of a wimpy bike ride, though... lol

I've decided to go to the next town on Thanksgiving day for a Turkey Trot, ready or not. I can just do run/walk, and earn my turkey.

[mrgarak]

Hi All,

A quick drive by before work. I cross trained today with 40 minutes in the pool at the YMCA. I did 25 minutes freestyle and 15 with the kick board. I'll admit the kickboard was the harder of the two since I wasn't using my arms then. Overall I had a great workout.

I'll try to be online from work later. Now it's time for the long distance commute.

Dean

[Kensbev]

I really needed that impromptu day of rest. I was really, really dragging. My daughter told my husband that I was "melting" Wednesday night, I was so tired.

Dean - I never thought about using a kick board. Hmm... My left arm is very weak from being broken years ago, so weak that swimming hasn't really been an option for my until I strengthen it (the reason I'm getting the gym). But, using a kickboard... Thanks for putting that idea in my head!

Klingon - WTG on finally doing week 4! Great job!

Kris - Thanks for sharing that the 'very large man' is shrinking. I don't know about anyone else here, but hearing the stories of others working and succeeding at getting their health back is totally inspiring for me.

Paul - I actually look forward to my 45 minutes on the 'dreadmill'. Gives me time to think. (Is this bad of me? I put my 2 yo down for her nap, then set my 4 yo in front of Dora the Explorer or something so I can work out.)

[ab1ht]

Originally Posted by Kensbev

Paul - I actually look forward to my 45 minutes on the 'dreadmill'. Gives me time to think. (Is this bad of me? I put my 2 yo down for her nap, then set my 4 yo in front of Dora the Explorer or something so I can work out.)

As long as you can ensure their safety while you're exercising, sounds fine to me. I don't go on the treadmill when the wife goes out. I can't hear anything else in the house, including my kid.

[Kensbev]

I've got a baby monitor, so I generally know what's going on, like if the 4yo wakes up the 2yo to play or something. Today, I actually got pretty frightened. I heard the door open (we have an alarm system that beeps whenever the door is opened). When I went to check, I found that some stupid adult had left the key in the door, but my daughter had just opened the door for one of the cats and closed it again. I'd blame my husband, but he was at work.

[ab1ht]

Originally Posted by Kensbev

I've got a baby monitor, so I generally know what's going on, like if the 4yo wakes up the 2yo to play or something. Today, I actually got pretty frightened. I heard the door open (we have an alarm system that beeps whenever the door is opened). When I went to check, I found that some stupid adult had left the key in the door, but my daughter had just opened the door for one of the cats and closed it again. I'd blame my husband, but he was at work.

Yeah, my wife does stuff like that all the time...

So is your avitar a picture of you with the baby monitor?

[debbiedo]

The weather was almost ideal for today's race. It was in the high 50s but damp and thick with humidity. I got there way early and fueled 2 hours before the race on my usual PB and J figuring I would be starving later. We ran a 2 mile warm up which was part of the course. I felt like that was hard. Not a good sign. Could my reduced mileage and lack of real speed work make a difference. The answer there is a big YES!

There were a good 300 runners. The course was an out and back with a loop at the end. Why they just don't extend the course on the out and back I don't know but it is what it is. Seeing the finish and having to do another .2 or so miles is a big tease for me.

I lined up back a ways hoping I would start slow. I heard go and hit my Garmin. It took a bit to get out of the throngs of slow runners and this women who is in my age group and faster then me passed me. I figured I would never catch up and I never did. The thing is I do better on the longer runs she does. I went out too fast and did my first mile in 8:32. I slowed down mile 2 to just under 9 minutes and my third mile was a bit faster. This is all on my Garmin and it tends to be a bit ahead. It seems to measure my miles a few one hundredths ahead of the course or the mile markers on a long run. So my pace was slower but my first mile too fast for me. I felt fine though and the hardest thing for me was my breathing. I just couldn't do much faster due to my respiratory conditioning and my cold symptoms which still persist to a degree. The course was through the Rock Creek Trail and on roads they close for the weekends. It was generally flat but there is an every so slight uphill grade as you come back. Honestly it is a flat course with no up hill finish as so many races the club does have. I finished in 27:49 I think. I will have to see the time they post. I didn't look at my Garmin and didn't hit the stop button for a good 30 seconds after leaving the finish chute. I would have liked to break 27 minutes since I usually do but where I am in the running season my time was fine. I am not training at all. No speed work and some tempo but not as fast as during my training programs. This is my down time and I race but don't train hard.

My husband signed us up for a 10K on Thanksgiving in Syracuse. I hope I can do a 10K without much training. I can do the distance but it won't be as fast and I will try to run it more as a fun run and not sweat my time. Not sure I have that ability but why do I need to break a record. I am not training and I will be in a car for 7 hours the day before in the middle of the back seat with the hump under my legs. I am the smallest so I figure with 5 of in one car that is where I will be.

This was my first race since the HM. I did fine. My friend who is not only older than me but recovering from surgery and not running much right now could still beat me. She is great endurance and never breaths hard. She was taking it easy today running slower!! Yeah sure. She caught up with me the last half mile or so and finished a good 12 seconds or so ahead of me. I had no sprint to the finish. I couldn't breath like that today. Boy do I need to start doing speed work again but I won't do it till January. I am supposed to be giving my body a much needed break.

[westside]

Good going on getting out there Deb. You can probably get in two or three speed/tempo sessions between now and the 10k. I'm going to run a Thanksgiving 10k myself but I haven't decided which one yet.

I was suppose to race an 8-15k today according to the schedule but couldn't find one in the area so I ran a tempo instead. I've got 17 for tommorow and I think I'm going to run most of it on trail for a change. All my long runs since late August have been on roads.

[mrgarak]

Deb - I think you did great! Running with lingering cold symptoms in damp humid conditions isn't easy even with the temperature in the 50's. Excellent job on your first race since your half marathon!

Bill - Your long runs sound total opposite of the way mine were while training for Steamtown. They were mostly on trails with very little roads. I will change that for my next marathon so I get used to the feeling of being on the road more for longer distances (unless I do a trail marathon).

Kensbev - I broke my left arm when I was a kid and for years it was weak. Over the years, I have strengthened it, but my right is still the strongest. I like using the kickboard because it really works my legs good without all the pounding. I think I may use that as my recovery workout of choice after races/hard workouts.

Waves hi to Jen, Klingonbabe, Paul, Kris, Tracy and Suzanne.

Today was a gym day for weights and abs. It was a nice way to beat the dreary weather.

Dean

[westside]

Yeah, it might have been a little overkill but I feel I need to get use to running long distance on roads if I'm going to run a road marathon. There's something about getting use to the monotony of the pace.

[debbiedo]

Montgomery County Road Runners Photos- powered by SmugMug

there I am coming into the finish!! they say I ran an 8:58 pace so I made it under 9:00 pace which is my first goal. I was a good 10 seconds a mile slower then I like to be but I did great for not really training just running to maintain a base. I will be doing my Monday tempo runs. I think I will hit the track the next two weeks too.

Thanks all for the kudos.

[Kensbev]

Dean - My left leg was broken at the same time as the arm. Amazingly, with all the titanium rods I have in me, I don't have problems with metal detectors! (I don't think that titanium sets them off?) Anyway, it's been much, much easier to build the strength back in my legs for some reason. Just don't ask me to run! Anyway, the kickboard sounds like a way to get back in the water for me. Thanks for the idea!

Debbie - I think you did great, too! Even though you weren't feeling great and the weather sucked, you gave it your all, so good for you.

I'm so excited, because my husband put our gym together while I was at dance class with my daughter. I didn't use it, too much going on today, but you can bet your life that I'll be playing with it tomorrow and fitting weights into my workout after my Tuesday walking. (That's a light day for me.)

I'm so very proud of myself. I FINALLY decided to drop the intervals crutch (on my light day, lol) and did speed walking for my 30 minutes today, except during warm-up and cool-down. You guys don't know how much it means to me to be able to do something that I did quite easily before my thryoid thing struck. (I just had NO energy before I was diagnosed and stopped walking.) I think I'm getting back to where I can start working on the goals I had before all *that* happened!

[KlingonBabe]

Bev, I think I have some sense of why it's hard to run with the titanium rods in place.

Bone is actually flexible. When you hit the ground, it has some "give". The rod doesn't, and it makes for a rough landing in all surrounding tissue.

I know this because I have titanium implant in my upper jaw, replacing the root for one of my molars. I can't chew gum because, instead of absorbing the pressure with flexible tissue, I have metal screwed into bone.

It sucks, because I miss gum. It's a lifesaver at times when only something sweet will do.

[Kris T.]

Very exciting Deb!! Congrats!

[Kensbev]

Aw, man, you just broke my heart, KligonBabe. You can't chew gum? That sucks worse than not being able to run! I'm actually just pretty grateful to be walking. Two months in a wheelchair (while the bone was healing) taught me that was a fate I didn't want!

[I'llBeFrank]

Deb: You are awesome. I liked your race report. Nice run even while recovering from your cold. That picture is a great shot of you! You made me realize that I need some decent running clothes. I always look like a bum when I run, you look so professional!

Wow, we have a lot of heavy metal woman here! I also have a 12 inch metal rod in my chest holding my sternum and ribs in place!

Kensbeve: Great job on the speed walking. Getting over that hump has to be so exciting. New gym Woot Woot! I wish I could get a new gym ... Maybe it would inspire me to get back into my weight routine.

Well, the kids want lunch, so it's time for me to scoot. I also am getting 30 minutes in today on the elli because I'm home alone with the kids all day, so no chance to run.

[Kris T.]

So...I'm starting to think it's true..if you're sick from the neck up, exercise is okay...from the neck down..no exercise.

I'm battling a nasty cold, but after my 30 min run (all I could manage), I actually feel a bit better, but it was tough going for a while in the cold wind (always windy here). I did manage to fall into step with some troops doing their run today, so that was pretty cool. The jody's (those Army chants...) help! I felt like I was in Stripes.

I forgot to also mention that at my last dr. appt, they took my blood pressure and it was 80-something / 60-something. I have nothing to base it on, but I think that's probably good. She took it twice, because I think she thought the first reading was wrong.
---------------
Kensbev..racewalking is HARD!!! WTG!

KB-I feel for you..chewing gum is something I must do when I exercise. It's a habit.

Tracy-I just went out and got some quik-dry stuff..a few longsleeve t's and some tights. I also swear by my cheapo stretchie gloves and a pair of ear-pops. My ears get cold so quickly, even when it's warm, if there's any kind of wind. Oh, I also got a vest (black) which helps for layering. I like stuff that zips..so I can zip up or down depending on how hot I get. Marshalls and TJ Maxx sometimes have last year things..got a pair of Nike running tights for about $15, and a reebok shirt for $10.

Hi to everyone else. I'm going to take a hot shower and curl up today. I need to get better in time for our LCF dinner this Tuesday. Going to meet the famous Fawn! I think there'll be 10 of us. It'll be a hoot!

K

[KlingonBabe]

Kris, the nurse probably thought you were dead. LOL

I will be running again tomorrow. Week 5 involves 3/1 intervals (that means 3 minutes running, 1 minute walking).

This week, I have gone "easy" on myself. I only ran and did pushups on Monday, Wednesday, and Friday. Only three workouts for the week. Actually, not exercising on alternate days REDUCES my overall energy. Next week, I'm stepping it back up. I will be either bicycling (if the weather holds) or riding the elliptical on Tuesday, Thursday, and Saturday. A six-day workout schedule works best for me.

Bev, you are awesome, to be so active after so many injuries. So many people (among which I know a few) would be using the injury as an excuse to sit on their butts and do nothing.

Debbie, that sounds like an awesome race!

Frank, 30 minutes on the dreadmill are better than nothing...

*WAVE* to everyone else!

[Kensbev]

Kris - Your blood pressure sounds close to mine. When I was pregnant with #2, I had the nurse at one of my appointments call in another nurse to double-check my BP. She thought she must be doing it wrong, lol.

KlingonBabe - I was the epitome of inactiveness until a few years ago. I just realized that copping out about taking care of myself was only hurting me. Sadly, I tried running when I first started to try to get back in shape. I learned pretty quickly that I needed to make a few modifications to *that* plan!

Tracy - You think we should form some sort of secret club. "Titanium Women", we could be like superheroes. My super power is changing stinky diapers.

[Kris T.]

A six-day workout schedule works best for me.

Do people ever give you cr@p about this..like "Why are you exercising so much?" I get that a lot. I don't let it bug me, I mean, I feel better with the consistency. Besides, when I need to take a day or two off I feel fine about it. I just tell people it's something I do. Just like brushing my teeth.

OK..off to make Lauren's new recipe! Pumpkin cookies!!

[mrgarak]

Today I ran just over 8 miles in the trails. It was a nice day with temps in the 50's, wind and sun. Thank God the rain is gone. Now I'm off to work due to covering for someone today.

Hope everyone is having a great Sunday!

Dean

[KlingonBabe]

Originally Posted by Kris T.

Do people ever give you cr@p about this..like "Why are you exercising so much?" I get that a lot. I don't let it bug me, I mean, I feel better with the consistency. Besides, when I need to take a day or two off I feel fine about it. I just tell people it's something I do. Just like brushing my teeth.

Not really. Never have. And if they tried, they'd have to deal with me... LOL

I ebb and flow in my consistency, but I've found that planning for a 6-workout week ends up averaging me a 5-workout week over the month. That's fine with me.

As I said before, the only limitation is that I really can't do high impact two days in a row, or more than 3x/week.

[debbiedo]

my run for this morning is cancelled. I came out of work to a flat tire at 11:30 last night. AAA came around 12:20 and I got home after 1am. Now I need to take my car up to the service station and see if they can patch the tire and put it back on my car because I don't want to drive on the temporary spare. it feels funny and I can't take highways to work. I will run Wednesday to make up todays run.

[I'llBeFrank]

New thread:

Tearin' up the track, trail or treadmill 11/10/08-11/16/08