Runners: Tearing up the Track, Trail, and Treadmill 10/5/2009 - 10/11/2009

batlou · 10-05-2009, 08:29 AM

Debbie: Wow, great run and way to fight through the pain. I am pretty new at this and it's nice to know I am not the only one suffering at times.

Stephanie: I had to many drinks on Friday as well, got up Saturday with good intentions but 3 miles in I turned around and headed back.

OK, so I went camping with the family this weekend. I had the best of intentions to run a 12 mile route in the country. Had a few drinks around the campfire Friday night and woke up Saturday with no motivation to run. Made myself head out anyway and did manage 5.2 miles but considering my training plan called for 12 I came up a little short.

2 Weeks until my first HM and I am already behind my run schedule. I am looking for some advice on my final 2 weeks leading up to the race. Please feel free to comment...

Monday: 12 Miles
Tuesday: Off
Wed & Thurs: 5 Miles
Saturday: 8-10 Miles
Sunday: Off
Monday: 3 Miles
Tuesday: Off
Weds & Thurs: 3 Miles
Friday & Saturday: Off
Sunday: Race

My off days might include swimming or some other exercise that is non or low impact and light.

Will be looking some of you up on facebook now. If anyone cares to find me search for Brian Chandler in Louisville, KY.

stephanie34 · 10-05-2009, 09:27 AM

Hi brian. yay i love halfs they are a perfect amount. I like your training log. looks good. I would say it looks great. I folow Hal Higdons for all my running schedules. All it says is that thursday the weekend before is to run 2 and then fri and sat off and then have a great race.......
so I drank friday night and last night watching the chargers game. so I did not get up in time to go to the gym. I think I just quit drinking for a while it really makes my running suck and I get lazy bones too.... I will run tomorrow...

stephanie34 · 10-05-2009, 09:29 AM

p.s enjoy your 12 er today.. I am running 10 on saturday and no drinking AT ALL next weekend. I drank a bottle of wine last night..

it was just 3 glasses. I use to drink like 8 ultra beers on friday night so I am getting better. I just have way to much fun with friends. But today kicks off my half marathon training for Jan. So no more goofin around with the drinks...

lil miss · 10-05-2009, 10:16 AM

Recalibrated my ipod with my Garmin. Ran a quick 3 in the cool rain with a friend, a lovely Mon morning!

have to run, BBL

mrgarak · 10-05-2009, 11:16 AM

Deb - Nice long run. Congratulations on making it through the hardest parts of your training. Enjoy your taper and I hope the less running will help the painful areas.

Brian - Good luck in your half marathon and I like your schedule. I would definitely stick to the two days off before and keep the legs elevated if you can. I find that makes my legs feel great.

Paul - Thank you for the friend add on Facebook. If anyone else wishes to expand our friendships, my name is Dean Giering from Newton, NJ. I should be easy to find since my profile picture is myself with a bunch of the kids (and one lady coach) from the Youth Running Club.

Stephanie - One or two glasses of wine relaxes me to the point where I fall asleep. Good luck in your training and looking forward to reading all about it.

Yesterday I got out and ran 80 minutes into the trail leading into the next town. I made sure to get out early since I was volunteering for the 5K race near me. My run was a mix of easy, brisk and hard parts. My foot and ankle felt fine for the most part. Later in the day, I felt a little soreness in the foot but it was nothing like two weeks ago. I'm going to stick to my plan of running today and tomorrow then furloughing until Sunday's 18 mile race. I'm still hitting the gym today, Wednesday and Friday so I may use the elliptical once or twice as cross training after Tuesday. I will make sure to stretch and keep up the supplemental exercises for the ankles and feet.

The weather has been super nice yesterday and today. I had a blast volunteering at the one mile mark and getting some pictures. Many of the youth running club members ran the 5K and did very well. I can't wait to get out later on this nice cool day. It will be a combo running on my own and coaching.

See everyone later.

Dean

lil miss · 10-05-2009, 06:56 PM

You ALL blow me away - I think you are all so impressive! I am also glad to hear that I am not the only runner who loves her [his] wine

Debbie Is this your first marathon? I am soing my first in Jan. and am nervous as heck - you are faster than I am - I would love your pace for my long runs!

What is frustrating me most is that I did a half last year and did it with lie 11:35 / miles or something and I just wanted to e even 30 seconds faster this year but I DO NOT think that is gonna happen...

Bri C - no expert here but I think that schedule seems REALLY sane and your legs/knees will thank you!

mrgarak · 10-05-2009, 09:18 PM

I got out to the park after the gym and ran for over an hour and 10 minutes. It was in combination on my own and coaching. My foot and ankle felt descent and I felt strong overall. The nice fall weather was so invigorating.

Dean

debbiedo · 10-06-2009, 06:39 AM

glad it is better Dean.

I like the HM distance but maybe because they feel great when you train for a marathon. I will see how I feel when I do one a month after my marathon. I am not doing for time though just for fun. I don't want to train too hard while I am recovering.

As for pace. it is what it is. you can only do what you can do that day. I have goals but don't always get them. Number one have fun and enjoy the moments you can't get back!!!

Of to take my son to school. Love having the day off. Not sure what I will do other then cleaning and things like that. My back and legs feel fine but it is sitting in the car where I have issues. Spasms are not fun when they are in the nerve. I have my run tonight and need to be there but don't need to be fast and if my parnter wants to do less it is fine with me. I may skip the track or just go and run a little because I hate to miss being there with my team of pace group members. Next week we really cut back!! I am looking forward to it. May feel weird to do less but good for my body.

MeekNHumble · 10-06-2009, 06:58 AM

Hi Runners. I'm marking my spot. Have a great day.

batlou · 10-06-2009, 07:20 AM

OK, so I got my last long run in last night. Weather was good and I finished 11 miles in 1:59. Felt great up until 6 miles, stopped by the car and drank a bottle of water and had a powergel. Went on for another 3 miles and just fell apart. My left glute would not work right going up hills and my right ACL was getting tight. Struggled for 2 more miles, mostly walking and decided to cut it short. Quick stretch and then rush home for a quick ice bath. Brrr....I think it helped because my glute feels good today but my right ACL is still a little tight and tender to the touch.

Last weekend I did 10.5 using the Galloway method of 4 minute Run / 1 minute walk. I felt great and could have kept going but did not want to push to far. Last night was all running at about a 10 minute pace the first 9 miles. Breathing and HR were great with no stress. The last 2 miles were on about a 15 minute pace and my body was clearly not ready for this distance much less 13 miles.

I am thinking that this HM is going to have to do the Galloway method if I intend to finish. Should be able to pace out at around 9:30 on the run and 15 on the walk. Netting around 10:30 for the course, not what I was hoping for but it is my first event. Now I just have to keep my ego in check and be disciplined about doing the 4/1 from the start.

stephanie34 · 10-06-2009, 08:36 AM

Brain, remember do not start out to fast. I think it was you?? that said your normal pace is around 10:30? So running a 10 min pace for 9 miles is pretty fast. I would say, try and run at an 11 min pace next long run.. that is only my suggestion. We have a simialr pace and I know for marathons I have to keep an 11 min pace or I die at the end. So for 13 miles, I would say start at a 11 min pace, and then if you feel great in the middle pick up the pace. The last 3 are going to be hard no matter what. But you can do it. The crowds, the adrenaline will get you in.. Don't worry!!! Have fun!!! You have done the training. You will be great.. Drink a lot of water the day before, till pee is clear. And whatever you have been eating the day before your long runs, stick with that and have fun!!!

Ran 3.5 this morning I could of ran forever, but I love spin class so I stoped and took the class as well. I love 5 AM..

debbiedo · 10-06-2009, 09:12 AM

Stephanie is exactly right Brian. I know when I go out too fast I start feeling lousy by mile 9-10. Especially if these are hilly half marathons. The flat one I did not so much issue but I stuck to my goal pace range and finished fine but believe me the last mile wasn't easy. I would start slow which is hard. I trained hard for the half I had a goal race for two years but when it came to race day things happened. Heat happened. Back pain happened. I still ran OK but not at my goal pace. Both times I did the first 6 miles pace closer to 9:20 with goal around 9:30. I should have been doing these miles at a 9:45 pace and then getting faster. I also went out the first few miles in under 9 minute pace because it was more downhill. Guess what happened when I had the hills later in the second half? The first year I was just under a 10 minute pace and the second around 9:49. Not bad but not my goal. Last spring was my first half to get the pace I wanted and maybe it was this way because it was flat, cooler and I ran with friends and we really watched our pace the first half and some beyond that. You will do fine. If you have to walk then walk. I am not a Galloway advocate for myself because I am stubborn and will run a 14 minute pace before I will walk a 15 minute pace but if I have to walk in my marathon believe me I will walk. I just hope my body cooperates as I know you hope for too.

I would try to do your last run slow and maybe aim for negative splits and 8 should be a fine distance one week before your race. I know I will be doing 10 my last run before my marathon. I am sure others will give some good advice but listen to your body. Have you had knee pain before? Does it hurt now??

I know I need to follow my own advice. It is so hard to not run.

LoraJR72 · 10-06-2009, 09:36 AM

Everyone is already off and running! LOL

I ran yesterday and it somehow feels better to do so this week. Maybe my body is getting used to the motion? My trainer said try for 25 minutes sometime this week. Eventually working up to 30 minutes of running without stopping in the next month or so.

batlou · 10-06-2009, 10:54 AM

@Stephanie: Thanks for the words of wisdom.

@Debbie: I am working on pacing, I guess I just felt really good and kept going. Should plan better for the distance. I have only gone over 8 miles 3 times (8, 10.5, 11) so still trying to figure it out. My right ACL flares up on my runs of 5+, it's not terrible but more tender and sore during and after. Been icing down after with the hopes of reducing swelling and hope it catches up with the rest of me at some point. I honestly have no idea what
the heck to make of it.

@Lora: 25 Minutes sounds good, you have stepped up pretty quickly considering you just started running a few weeks back. It took me 3 months to get to 25 minutes. WTG!

@All: Thanks for helping me double check my plan leading up to my first race. Probably not a great idea to do this distance the first time out but I have never been good at slow and steady.

I'm All In!!!

MeekNHumble · 10-06-2009, 06:40 PM

I completed 3 miles today. I'm so proud of myself. Off to finish watching the Biggest Loser. Have a good night all.

ab1ht · 10-07-2009, 04:45 AM

Quote:

Originally Posted by MeekNHumble

I completed 3 miles today. I'm so proud of myself.

Was there any doubt?

LoraJR72 · 10-07-2009, 04:51 AM

Quote:

Originally Posted by MeekNHumble

I completed 3 miles today. I'm so proud of myself. Off to finish watching the Biggest Loser. Have a good night all.

You are doing better than me!

I'm Miss Slow Sally!

Good Job, Meek!

Today, I'll be pushing it to 25 minutes. I was reading this running article in September's Women's Health Mag and it states: Your arms, legs, and breathing fall into a rhythm that eventually lulls your brain into a meditative "no stress zone in which bills, boyfriends, and bosses fade away.

Yup, it does work!

lil miss · 10-07-2009, 04:53 AM

Have to run 5 today but its raining! I will have to suck it up and run in the rain anyway, I loathe the dreadmill!

MeekNHumble · 10-07-2009, 05:12 AM

Quote:

Originally Posted by LoraJR72

Good Job, Meek!

Thanks. It was hard, but I got it done.

Quote:

I was reading this running article in September's Women's Health Mag and it states: Your arms, legs, and breathing fall into a rhythm that eventually lulls your brain into a meditative "no stress zone in which bills, boyfriends, and bosses fade away.

Yup, it does work!

It sure does!! The other thing that is on my mind during a run is: "What lap am I on"

. LOL.

ab1ht · 10-07-2009, 06:11 AM

Quote:

Originally Posted by lil miss

I loathe the dreadmill!

Right there with ya.

Not looking forward to the really cold days when it's just not safe to go out.

Quote:

Originally Posted by MeekNHumble

The other thing that is on my mind during a run is: "What lap am I on"

Better than "Whose lap am I on?"

Couldn't resist.

debbiedo · 10-07-2009, 06:31 AM

If I use the treadmill my runs feel like they last forever and I can't stand the feeling of constantly watching how far I have gone. When I run outside I never think about the distance and just run. It is so much easier!!! I reserve the treadmill for weather that makes running outside difficult. Very hot or very cold or torrential rains. I can add ice to that list. I maintain a gym membership because I don't have a treadmill at home or a place to put a treadmill. No room is big enough and my basement is unfinished and a giant storage room right now.

I ran 8.2 miles last night but nice and slow. I think it was around 11:30 average pace. I felt fine. The only time I have issues is when I sit for a long time and when I get into bed I get stiff. Tonight we have last speed workout. I really would like to just run laps at my marathon pace and skip speed work. Not that we go fast but we run around 9:30-10 minute pace and I really don't need this at this point in time. We are only doing 800s and there are 8 of them. I like 800s though but we tend to go faster if we aren't doing 1 or 2 mile intervals. 800s will seem short after doing 2 mile intervals last week.

I am helping a friend move out of rehab today and pray she doesn't have anything too heavy for me to move into her house. I really shouldn't lift heavy and didn't think about this when I told her I was available. It is probably stress and lifting I don't need right now but she is alone and her son won't be coming until Friday.

Have a good day all. You are all doing great. Keep on running!!!!

batlou · 10-07-2009, 06:59 AM

X100 on the dreadmill. Even with TV's it seems I just sit and stare at the time, miles and pace. I have not tried the cold weather running yet but I am planning to suck it up and run in it as long as I can breath it in without pain. I used to ski alot and did not have problems in sub 20 degree weather, so I am hoping that it is something along those lines and not to big of a deal.

@Meek: Great job, how awesome does that feel!

@Lil_Miss: Doing 5 tonight after work as well. Hope yours goes well.

@Lora: Good luck on pushing to 25 today.

MeekNHumble · 10-07-2009, 11:26 AM

Hi Runners: checking in for the day. Getting ready to run 3 miles. Keep running you all.

@ Paul: You're Hilarious!! LOL.

ab1ht · 10-07-2009, 11:44 AM

Quote:

Originally Posted by MeekNHumble

@ Paul: You're Hilarious!! LOL.

Yeah, I think so.

My wife disagrees.

MeekNHumble · 10-07-2009, 11:55 AM

Quote:

Originally Posted by ab1ht

Yeah, I think so.

My wife disagrees.

PUUUUHAHAHAHAHAHA!!

lil miss · 10-07-2009, 12:00 PM

Hey all!

Ok, QUESTION, or a word and please feel free to comment -

DOGS.

Need I say more?

WTH? I was 2.5 into my 5 and groovin, feeling good when I come across a strange dog. He runs after me when I run so I have to walk til he leaves. THEN, come across two total wackadoodle dogs whose owner does not have them on a leash AND does NOT live in my neighborhood. She DRIVES her dogs to my hood and then lets them walk and relieve themselves! WTH?

THEN, her dog "bandit" she shrieked was chasing me so again I had to stop and walk. THEN, Bandit chased my friend [a fellow runner just coming out of her house to join me] jumped on her and knocked her into a puddle!

What's a runner to do?

Hope everyone has good runs today and dog free!

PS I love dogs but this was CRAZY!

MeekNHumble · 10-07-2009, 12:07 PM

Girl, I'm sorry your run was interrupted by someone's DOG!!

I get p'd when owners bring their dogs to the track and allow them to RUN around unleashed while ppl are running on the track!! WTH?!?!? I'm scared to death of dogs and when I see one coming, I get the hell outta dodge. LOL.

lil miss · 10-07-2009, 12:09 PM

Dear Gawd, WHY would someone bring them to a TRACK?

My dog is a corgi and a herder by nature, so you cannot run around her, she will herd you til you fall over and break something...

ab1ht · 10-07-2009, 12:12 PM

Quote:

Originally Posted by lil miss

DOGS.

I'm a dog lover as well. But I have been chased (rarely). Here are my thoughts:

1. If they are small enough and come into the street, I will just outrun them. If I can't do that, I kick them (stomping is actually a better strategy; keeps me more on balance and is more accurate).

2. If they are bigger, I will turn and face them. I always carry a small folding knife clipped on my fuelbelt. My first response is to yell at them. That usually stops them and gets the owner's attention. If that doesn't work, use the knife (I've never had it come to that). Stay behind the knife like a fencer and think more slashing across the face rather than stabbing. If the dog is going to try to bite you, make him have to come through the knife first. And make sure the blade is SHARP!

3. Another option is to carry pepper spray.

Hope this helps.

ETA: If you're at the track, ask the owner to put the dog on a leash. If they don't, call the police.

batlou · 10-07-2009, 12:25 PM

I ran into this on Monday night. Some guy was letting his dog run off leash in the woods. I asked if it was his dog and and was he aware of the leash laws. He just smiled and shrugged his shoulders. Since I am uncomfortable around unkown dogs I have to stop my run and walk until I am past this dog. Then come across him again about 20 minutes later with the same result.

I realize from his perspective his dog would not hurt fly...blah blah blah. But I don't know this and he has really no idea what his dog is capable of given the right circumstances. All dogs will bit in the right situation and this was a larger pit type breed. While they are likely gentle dogs and breed overall once whatever it is that clicks that sets them off clicks, look out.

If I see him again I will report him to the police that patrol this park. Giving the benefit of the doubt this time out.

10-05-2009, 08:29 AM	#1
batlou Senior LCF Member Join Date: Feb 2009 Location: Prospect, KY Posts: 846 Gallery: batlou Stats: 290/174/175 WOE: Atkins Low-Carb Pre-Maintenance Start Date: 3/06/2008	Runners: Tearing up the Track, Trail, and Treadmill 10/5/2009 - 10/11/2009 Debbie: Wow, great run and way to fight through the pain. I am pretty new at this and it's nice to know I am not the only one suffering at times. Stephanie: I had to many drinks on Friday as well, got up Saturday with good intentions but 3 miles in I turned around and headed back. OK, so I went camping with the family this weekend. I had the best of intentions to run a 12 mile route in the country. Had a few drinks around the campfire Friday night and woke up Saturday with no motivation to run. Made myself head out anyway and did manage 5.2 miles but considering my training plan called for 12 I came up a little short. 2 Weeks until my first HM and I am already behind my run schedule. I am looking for some advice on my final 2 weeks leading up to the race. Please feel free to comment... Monday: 12 Miles Tuesday: Off Wed & Thurs: 5 Miles Saturday: 8-10 Miles Sunday: Off Monday: 3 Miles Tuesday: Off Weds & Thurs: 3 Miles Friday & Saturday: Off Sunday: Race My off days might include swimming or some other exercise that is non or low impact and light. Will be looking some of you up on facebook now. If anyone cares to find me search for Brian Chandler in Louisville, KY. __________________ 2009 Goals Complete C25K (Couch to 5K) - Done (June 25th) Tom Saywer Sprint Triathlon - August 1st - Done Tri-Indy Sprint Triathlon - August 22nd - Done Louisville 1/2 Marathon - October 18th - Done The Urban Primate - My Journey to Better Health Facebook Last edited by batlou; 10-05-2009 at 08:31 AM..

10-05-2009, 09:27 AM	#2
stephanie34 Very Gabby LCF Member!!! Join Date: Jul 2002 Location: San Marcos, CA Posts: 3,048 Blog Entries: 2 Gallery: stephanie34 Stats: 206/185/150. .. WOE: Atkins Start Date: 9/21/09	Hi brian. yay i love halfs they are a perfect amount. I like your training log. looks good. I would say it looks great. I folow Hal Higdons for all my running schedules. All it says is that thursday the weekend before is to run 2 and then fri and sat off and then have a great race....... so I drank friday night and last night watching the chargers game. so I did not get up in time to go to the gym. I think I just quit drinking for a while it really makes my running suck and I get lazy bones too.... I will run tomorrow... __________________ " You can be fat, or you can be disciplined." " Resist temptations and the rewards will be great." " Trust in the process." Marathons completed, 3. Half marathons completed, 9. Jan 24, 09 next marathon.. Carlsbad!!! NASM- Personal Trainer as a hobby. ( I love exercise)

10-05-2009, 11:16 AM	#5
mrgarak Senior LCF Member Join Date: Jan 2006 Location: Newton, NJ Posts: 916 Gallery: mrgarak Stats: Happy as long as size 29 jeans keep fitting WOE: Moderate Carbs	Deb - Nice long run. Congratulations on making it through the hardest parts of your training. Enjoy your taper and I hope the less running will help the painful areas. Brian - Good luck in your half marathon and I like your schedule. I would definitely stick to the two days off before and keep the legs elevated if you can. I find that makes my legs feel great. Paul - Thank you for the friend add on Facebook. If anyone else wishes to expand our friendships, my name is Dean Giering from Newton, NJ. I should be easy to find since my profile picture is myself with a bunch of the kids (and one lady coach) from the Youth Running Club. Stephanie - One or two glasses of wine relaxes me to the point where I fall asleep. Good luck in your training and looking forward to reading all about it. Yesterday I got out and ran 80 minutes into the trail leading into the next town. I made sure to get out early since I was volunteering for the 5K race near me. My run was a mix of easy, brisk and hard parts. My foot and ankle felt fine for the most part. Later in the day, I felt a little soreness in the foot but it was nothing like two weeks ago. I'm going to stick to my plan of running today and tomorrow then furloughing until Sunday's 18 mile race. I'm still hitting the gym today, Wednesday and Friday so I may use the elliptical once or twice as cross training after Tuesday. I will make sure to stretch and keep up the supplemental exercises for the ankles and feet. The weather has been super nice yesterday and today. I had a blast volunteering at the one mile mark and getting some pictures. Many of the youth running club members ran the 5K and did very well. I can't wait to get out later on this nice cool day. It will be a combo running on my own and coaching. See everyone later. Dean __________________ Upcoming Events 11/26/2009 - Krogh’s Turkey Trot 5K - Sparta, NJ 12/13/2009 - Beach Blast 5K - Newton, NJ 1/10/2010 - Walt Disney World Marathon - Walt Disney World, FL

10-05-2009, 06:56 PM	#6
lil miss Blabbermouth!!! Join Date: Mar 2003 Posts: 6,678 Gallery: lil miss WOE: LC Start Date: March 2003/restart Nov. 2009	You ALL blow me away - I think you are all so impressive! I am also glad to hear that I am not the only runner who loves her [his] wine Debbie Is this your first marathon? I am soing my first in Jan. and am nervous as heck - you are faster than I am - I would love your pace for my long runs! What is frustrating me most is that I did a half last year and did it with lie 11:35 / miles or something and I just wanted to e even 30 seconds faster this year but I DO NOT think that is gonna happen... Bri C - no expert here but I think that schedule seems REALLY sane and your legs/knees will thank you! __________________ The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward. ~Amelia Earhart

10-07-2009, 06:59 AM	#22
batlou Senior LCF Member Join Date: Feb 2009 Location: Prospect, KY Posts: 846 Gallery: batlou Stats: 290/174/175 WOE: Atkins Low-Carb Pre-Maintenance Start Date: 3/06/2008	X100 on the dreadmill. Even with TV's it seems I just sit and stare at the time, miles and pace. I have not tried the cold weather running yet but I am planning to suck it up and run in it as long as I can breath it in without pain. I used to ski alot and did not have problems in sub 20 degree weather, so I am hoping that it is something along those lines and not to big of a deal. @Meek: Great job, how awesome does that feel! @Lil_Miss: Doing 5 tonight after work as well. Hope yours goes well. @Lora: Good luck on pushing to 25 today. Last edited by batlou; 10-07-2009 at 07:00 AM..

10-05-2009, 09:29 AM	#3
stephanie34 Very Gabby LCF Member!!! Join Date: Jul 2002 Location: San Marcos, CA Posts: 3,048 Blog Entries: 2 Gallery: stephanie34 Stats: 206/185/150. .. WOE: Atkins Start Date: 9/21/09	p.s enjoy your 12 er today.. I am running 10 on saturday and no drinking AT ALL next weekend. I drank a bottle of wine last night.. it was just 3 glasses. I use to drink like 8 ultra beers on friday night so I am getting better. I just have way to much fun with friends. But today kicks off my half marathon training for Jan. So no more goofin around with the drinks...

10-05-2009, 10:16 AM	#4
lil miss Blabbermouth!!! Join Date: Mar 2003 Posts: 6,678 Gallery: lil miss WOE: LC Start Date: March 2003/restart Nov. 2009	Recalibrated my ipod with my Garmin. Ran a quick 3 in the cool rain with a friend, a lovely Mon morning! have to run, BBL

10-05-2009, 09:18 PM	#7
mrgarak Senior LCF Member Join Date: Jan 2006 Location: Newton, NJ Posts: 916 Gallery: mrgarak Stats: Happy as long as size 29 jeans keep fitting WOE: Moderate Carbs	I got out to the park after the gym and ran for over an hour and 10 minutes. It was in combination on my own and coaching. My foot and ankle felt descent and I felt strong overall. The nice fall weather was so invigorating. Dean

10-06-2009, 06:39 AM	#8
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	glad it is better Dean. I like the HM distance but maybe because they feel great when you train for a marathon. I will see how I feel when I do one a month after my marathon. I am not doing for time though just for fun. I don't want to train too hard while I am recovering. As for pace. it is what it is. you can only do what you can do that day. I have goals but don't always get them. Number one have fun and enjoy the moments you can't get back!!! Of to take my son to school. Love having the day off. Not sure what I will do other then cleaning and things like that. My back and legs feel fine but it is sitting in the car where I have issues. Spasms are not fun when they are in the nerve. I have my run tonight and need to be there but don't need to be fast and if my parnter wants to do less it is fine with me. I may skip the track or just go and run a little because I hate to miss being there with my team of pace group members. Next week we really cut back!! I am looking forward to it. May feel weird to do less but good for my body.

10-06-2009, 06:58 AM	#9
MeekNHumble MarriedNChrist to Rob Join Date: Mar 2004 Posts: 14,779 Blog Entries: 15 Gallery: MeekNHumble Stats: 230/201/? WOE: HCG at 206.8 on 11/16/2009	Hi Runners. I'm marking my spot. Have a great day.

10-06-2009, 07:20 AM	#10
batlou Senior LCF Member Join Date: Feb 2009 Location: Prospect, KY Posts: 846 Gallery: batlou Stats: 290/174/175 WOE: Atkins Low-Carb Pre-Maintenance Start Date: 3/06/2008	OK, so I got my last long run in last night. Weather was good and I finished 11 miles in 1:59. Felt great up until 6 miles, stopped by the car and drank a bottle of water and had a powergel. Went on for another 3 miles and just fell apart. My left glute would not work right going up hills and my right ACL was getting tight. Struggled for 2 more miles, mostly walking and decided to cut it short. Quick stretch and then rush home for a quick ice bath. Brrr....I think it helped because my glute feels good today but my right ACL is still a little tight and tender to the touch. Last weekend I did 10.5 using the Galloway method of 4 minute Run / 1 minute walk. I felt great and could have kept going but did not want to push to far. Last night was all running at about a 10 minute pace the first 9 miles. Breathing and HR were great with no stress. The last 2 miles were on about a 15 minute pace and my body was clearly not ready for this distance much less 13 miles. I am thinking that this HM is going to have to do the Galloway method if I intend to finish. Should be able to pace out at around 9:30 on the run and 15 on the walk. Netting around 10:30 for the course, not what I was hoping for but it is my first event. Now I just have to keep my ego in check and be disciplined about doing the 4/1 from the start.

10-06-2009, 08:36 AM	#11
stephanie34 Very Gabby LCF Member!!! Join Date: Jul 2002 Location: San Marcos, CA Posts: 3,048 Blog Entries: 2 Gallery: stephanie34 Stats: 206/185/150. .. WOE: Atkins Start Date: 9/21/09	Brain, remember do not start out to fast. I think it was you?? that said your normal pace is around 10:30? So running a 10 min pace for 9 miles is pretty fast. I would say, try and run at an 11 min pace next long run.. that is only my suggestion. We have a simialr pace and I know for marathons I have to keep an 11 min pace or I die at the end. So for 13 miles, I would say start at a 11 min pace, and then if you feel great in the middle pick up the pace. The last 3 are going to be hard no matter what. But you can do it. The crowds, the adrenaline will get you in.. Don't worry!!! Have fun!!! You have done the training. You will be great.. Drink a lot of water the day before, till pee is clear. And whatever you have been eating the day before your long runs, stick with that and have fun!!! Ran 3.5 this morning I could of ran forever, but I love spin class so I stoped and took the class as well. I love 5 AM..

10-06-2009, 09:12 AM	#12
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	Stephanie is exactly right Brian. I know when I go out too fast I start feeling lousy by mile 9-10. Especially if these are hilly half marathons. The flat one I did not so much issue but I stuck to my goal pace range and finished fine but believe me the last mile wasn't easy. I would start slow which is hard. I trained hard for the half I had a goal race for two years but when it came to race day things happened. Heat happened. Back pain happened. I still ran OK but not at my goal pace. Both times I did the first 6 miles pace closer to 9:20 with goal around 9:30. I should have been doing these miles at a 9:45 pace and then getting faster. I also went out the first few miles in under 9 minute pace because it was more downhill. Guess what happened when I had the hills later in the second half? The first year I was just under a 10 minute pace and the second around 9:49. Not bad but not my goal. Last spring was my first half to get the pace I wanted and maybe it was this way because it was flat, cooler and I ran with friends and we really watched our pace the first half and some beyond that. You will do fine. If you have to walk then walk. I am not a Galloway advocate for myself because I am stubborn and will run a 14 minute pace before I will walk a 15 minute pace but if I have to walk in my marathon believe me I will walk. I just hope my body cooperates as I know you hope for too. I would try to do your last run slow and maybe aim for negative splits and 8 should be a fine distance one week before your race. I know I will be doing 10 my last run before my marathon. I am sure others will give some good advice but listen to your body. Have you had knee pain before? Does it hurt now?? I know I need to follow my own advice. It is so hard to not run.

10-06-2009, 09:36 AM	#13
LoraJR72 Way too much time on my hands! Join Date: Jan 2008 Location: Land of the Wild Turkey Posts: 11,690 Blog Entries: 1 Gallery: LoraJR72 Stats: 5'6" - My Goal is Loose Fitting Size 4's. WOE: The Coach Foster Eating Plan or ELSE! Start Date: Restarted: November 15, 2009	Everyone is already off and running! LOL I ran yesterday and it somehow feels better to do so this week. Maybe my body is getting used to the motion? My trainer said try for 25 minutes sometime this week. Eventually working up to 30 minutes of running without stopping in the next month or so.

10-06-2009, 10:54 AM	#14
batlou Senior LCF Member Join Date: Feb 2009 Location: Prospect, KY Posts: 846 Gallery: batlou Stats: 290/174/175 WOE: Atkins Low-Carb Pre-Maintenance Start Date: 3/06/2008	@Stephanie: Thanks for the words of wisdom. @Debbie: I am working on pacing, I guess I just felt really good and kept going. Should plan better for the distance. I have only gone over 8 miles 3 times (8, 10.5, 11) so still trying to figure it out. My right ACL flares up on my runs of 5+, it's not terrible but more tender and sore during and after. Been icing down after with the hopes of reducing swelling and hope it catches up with the rest of me at some point. I honestly have no idea what the heck to make of it. @Lora: 25 Minutes sounds good, you have stepped up pretty quickly considering you just started running a few weeks back. It took me 3 months to get to 25 minutes. WTG! @All: Thanks for helping me double check my plan leading up to my first race. Probably not a great idea to do this distance the first time out but I have never been good at slow and steady. I'm All In!!!

10-06-2009, 06:40 PM	#15
MeekNHumble MarriedNChrist to Rob Join Date: Mar 2004 Posts: 14,779 Blog Entries: 15 Gallery: MeekNHumble Stats: 230/201/? WOE: HCG at 206.8 on 11/16/2009	I completed 3 miles today. I'm so proud of myself. Off to finish watching the Biggest Loser. Have a good night all.

10-07-2009, 04:53 AM	#18
lil miss Blabbermouth!!! Join Date: Mar 2003 Posts: 6,678 Gallery: lil miss WOE: LC Start Date: March 2003/restart Nov. 2009	Have to run 5 today but its raining! I will have to suck it up and run in the rain anyway, I loathe the dreadmill!

10-07-2009, 06:31 AM	#21
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	If I use the treadmill my runs feel like they last forever and I can't stand the feeling of constantly watching how far I have gone. When I run outside I never think about the distance and just run. It is so much easier!!! I reserve the treadmill for weather that makes running outside difficult. Very hot or very cold or torrential rains. I can add ice to that list. I maintain a gym membership because I don't have a treadmill at home or a place to put a treadmill. No room is big enough and my basement is unfinished and a giant storage room right now. I ran 8.2 miles last night but nice and slow. I think it was around 11:30 average pace. I felt fine. The only time I have issues is when I sit for a long time and when I get into bed I get stiff. Tonight we have last speed workout. I really would like to just run laps at my marathon pace and skip speed work. Not that we go fast but we run around 9:30-10 minute pace and I really don't need this at this point in time. We are only doing 800s and there are 8 of them. I like 800s though but we tend to go faster if we aren't doing 1 or 2 mile intervals. 800s will seem short after doing 2 mile intervals last week. I am helping a friend move out of rehab today and pray she doesn't have anything too heavy for me to move into her house. I really shouldn't lift heavy and didn't think about this when I told her I was available. It is probably stress and lifting I don't need right now but she is alone and her son won't be coming until Friday. Have a good day all. You are all doing great. Keep on running!!!!

10-07-2009, 11:26 AM	#23
MeekNHumble MarriedNChrist to Rob Join Date: Mar 2004 Posts: 14,779 Blog Entries: 15 Gallery: MeekNHumble Stats: 230/201/? WOE: HCG at 206.8 on 11/16/2009	Hi Runners: checking in for the day. Getting ready to run 3 miles. Keep running you all. @ Paul: You're Hilarious!! LOL.

10-07-2009, 12:00 PM	#26
lil miss Blabbermouth!!! Join Date: Mar 2003 Posts: 6,678 Gallery: lil miss WOE: LC Start Date: March 2003/restart Nov. 2009	Hey all! Ok, QUESTION, or a word and please feel free to comment - DOGS. Need I say more? WTH? I was 2.5 into my 5 and groovin, feeling good when I come across a strange dog. He runs after me when I run so I have to walk til he leaves. THEN, come across two total wackadoodle dogs whose owner does not have them on a leash AND does NOT live in my neighborhood. She DRIVES her dogs to my hood and then lets them walk and relieve themselves! WTH? THEN, her dog "bandit" she shrieked was chasing me so again I had to stop and walk. THEN, Bandit chased my friend [a fellow runner just coming out of her house to join me] jumped on her and knocked her into a puddle! What's a runner to do? Hope everyone has good runs today and dog free! PS I love dogs but this was CRAZY!

10-07-2009, 12:07 PM	#27
MeekNHumble MarriedNChrist to Rob Join Date: Mar 2004 Posts: 14,779 Blog Entries: 15 Gallery: MeekNHumble Stats: 230/201/? WOE: HCG at 206.8 on 11/16/2009	Girl, I'm sorry your run was interrupted by someone's DOG!! I get p'd when owners bring their dogs to the track and allow them to RUN around unleashed while ppl are running on the track!! WTH?!?!? I'm scared to death of dogs and when I see one coming, I get the hell outta dodge. LOL.

10-07-2009, 12:09 PM	#28
lil miss Blabbermouth!!! Join Date: Mar 2003 Posts: 6,678 Gallery: lil miss WOE: LC Start Date: March 2003/restart Nov. 2009	Dear Gawd, WHY would someone bring them to a TRACK? My dog is a corgi and a herder by nature, so you cannot run around her, she will herd you til you fall over and break something...

10-07-2009, 12:25 PM	#30
batlou Senior LCF Member Join Date: Feb 2009 Location: Prospect, KY Posts: 846 Gallery: batlou Stats: 290/174/175 WOE: Atkins Low-Carb Pre-Maintenance Start Date: 3/06/2008	I ran into this on Monday night. Some guy was letting his dog run off leash in the woods. I asked if it was his dog and and was he aware of the leash laws. He just smiled and shrugged his shoulders. Since I am uncomfortable around unkown dogs I have to stop my run and walk until I am past this dog. Then come across him again about 20 minutes later with the same result. I realize from his perspective his dog would not hurt fly...blah blah blah. But I don't know this and he has really no idea what his dog is capable of given the right circumstances. All dogs will bit in the right situation and this was a larger pit type breed. While they are likely gentle dogs and breed overall once whatever it is that clicks that sets them off clicks, look out. If I see him again I will report him to the police that patrol this park. Giving the benefit of the doubt this time out.

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