Runners: Tearing up the Track, Trail, and Treadmill 10/26/2009 - 11/01/2009

[debbiedo]

Glad rest helped your leg Stephanie.

I ran 5.16 miles last night. I felt so good I ran around the building before I stopped to add a bit more. I started fast and slowed down at around 3 miles. Overall pace was around 9:56 but at the half way mark was a good 20 seconds a mile faster. I think I will do fine in the race on Saturday and it will be whatever I do that day. Three miles is short but must run hard for the whole thing. The opposite of a marathon. I have done so few club races and just want to get a few more in before the year is out. No pressure just get out there and have fun and do what I can that day.

I will do some track work tonight. I will do some intervals but nothing too hard. I have added some more leg work to my every other day leg workout. I added some squats and lunges with light weights. I think they are 5 pound but they aren't marked. I also did two sets of 20 bicep curls and triceps. I have neglected my arms since my rotator cuff is bothering me. I can't do over the head tris but can do the kick backs with light weights. Geez I used to use 8s, 10s and 12s for my biceps. Never got real heavy with the tris maybe 3s, 5s and 8s. I still do the routine I have been doing with every other day being a bit heavier in the legs using the ball and bands.

Off to work 4 hours to get some hours in since I missed my shift Sunday. I will be OK hours wise but as of next week I am back to 28 a week. I have been doing 24 for 6 months with the training and not working 12 hour shifts. I prefer 8s but with my running schedule can only fit three in a week so one 12 and two 8s gets me my shifts in three days. Every once in a while I will add a 4 hour shift but if I want to run at 6:30 p T, W, Th I can't get the 11-7 shift in.

[debbiedo]

Quiet here.

I did track workout last night. I cut back on the one posted for club members. I didn't want to do 400x10 and then 200 x4. So I did a mile warm up and 400 x6 and 200 x2. I did 400 recoveries on the 400s and 200 recoveries on the 200s. I ran around 2:07 pretty consistently on my 400s and around 57-58 seconds on the 200s. I think this is pretty much what I would usually do in speed development for this. I felt my hamstring on the left after the workout and then my left knee but it is gone this morning. I stretched after and did my usual stretches this morning. I did have my leg work day yesterday so maybe that is why I felt it more. I hope I don't start getting knee pain. I have added some squats and lunges but not a lot and will have to see if they bother my knee. They never did before.

I am helping a women who is doing the JFK 50 miler Nov 21. She asked for volunteers to run with her where they are allowed. They aren't allowed on the trails but can do the roads and the tow path. So I will run 8.5 miles with her or 11. I am thinking of doing less since I am doing a 10 mile race the following week in a race and then a slow half marathon the week after that. The hardest part is I have to drive a good 2 hours away to Antietam as in the battlefield. That stresses me more then anything. I will meet her around noon so will be there before that. Her husband is supposed to help shuttle me back to my car. She just did the NYC marathon. She did the 50 miler last year too. It will be a very slow run( she says). She just wants company along the way because it is so long.

[westside]

Debbie,

Go ahead and pace your friend at the JFK 50m. Pacing can be a lot of fun and will get you introduced to ultrarunning. Are you running with her from 40 miles to the end? Usually, if you and your runner are about the same pace on a regular run, then when you're pacing her, it should feel easy. Even if the runner is typically faster, by the time you meet up with them at 40 miles, they usually slow down a bit.

After my workout last weekend, I felt a little worn earlier this week. I think last week, I was fighting off a cold virus earlier in the week. It never went into a full blown cold but I had sniffles for about 4-5 days. I did a hard interval workout on Saturday and followed that up with a 20 miler the next day which I purposely went out with not well rested legs and kept carbs to just about non-existent plus I put a 3-4 mile hill in at the end. I read where putting a hill in at the end of a long run will wake up muscle fiber in your legs due to the resistance and that your low on glycogen/glucose.

Well, I took off Monday and went out on tuesday and knew right away that I was going to keep it recovery. Yesterday, I felt okay on an easy 9 miler and today everything felt smooth on a 4.5 miler with a little zip at the end. Tommorow I'll run 10. I might keep it easy because I might race a 5k on Saturday, otherwise I might put some faster pace miles in the middle of tommorow's run, run 5 recovery on Saturday and 18 on Sunday. That should give me 52 for the week. I would hope that on Tuesday, I feel better than I felt just a few days ago. This week is an experiment with running 6 days in a row. I usually never run 6 days in a row.

My garmin/heart rate monitor went kaput a few weeks ago so I've just been wearing a watch and run based on feel/effort.

[Jellybean28]

Hello,
I am not sure if anyone remembers me. I wanted to say Great job on your Marathon Deb!
I ran my first marathon Oct 4th. The first half I did pretty well about 10min mile. About mile 17 it started to go south. Too much poweraide I think. The weather kind of cooled down by the Mississippi River. I did do some Gu along the way. They handed out GU at mile 21. Miles 21-to the end was a slow up hill. Mile 24 was the steepest part.
I finished 5hrs 19mins.
I was proud I did it! Whohoo! I plan to do it next year too.
My hubby was at mile 23 so that helped to keep me going!
I did run with two other's for the first half that were first timers as well! It was fun and motivating.
The best thing though was a guy in his 80's running the marathon! Yes that's 80! He has ran about 100 marathon's in his life. Imagine what it was like for his first. No GU. No Poweraide.
Anyways, Great Job Deb!
Kelly

[debbiedo]

Bill, she is rounding up 3-4 pacers and they will do different parts. I will be around mile 27-35.5. I didn't want to drive really early in the morning to a strange place. So I have a middle of the day shift. She says she will be going slow so I presume it will be a lot slower then our usual 11 minute long run pace. I can do what ever she needs for 8.5 miles. I have the option of doing 11 with her instead but I am leaning towards the shorter distance since I will not have run more then 8 miles as a long run since my marathon training.


Bill I hate the on the edge of getting sick feeling it wears you out and can hang on. I had the sniffles right before my marathon and kept praying it didn't turn into anything more. You sure have put in a lot of miles this week.

I am running so much less. I don't mind. I just need to maintain my base and be ready for speed development in January and a half marathon in mid March. We are doing Shamrock again and have a ton of club friends going with us.


I hope I can get an easy run in tonight. The people I run with can go faster then I want and the slower ones go too slow so I may opt for too slow. Yes, I can run faster but some times you just need a nice easy run. We will see who comes out to run tonight.

[debbiedo]

congratulations Kelly. You did great. What marathon did you do???

[Jellybean28]

I did the Twin Cities Marathon! Ran from the Meterodome to the Capitol. Minneapolis to St Paul!
I did have huge blisters from it. I was really stiff for 2 days. I was kind of expecting this. I recovered fairly quickly though.

[debbiedo]

I had one blister but my feet were the thing that bothered me the most during the marathon. I guess the other thing that bothered me was feeling very bloated or full of fluids. I just didn't sweat out fluids like I do in the heat but I drank at every stop. They don't fill the cups much so I had maybe 8 ounces every 2 miles. I can say it took 3-4 days to get rid of all the pain in my legs but they felt much better after a few days. I expected that. I didn't expect blisters or the bloating.

Kelly you did something special. You trained with little kids and a job and managed finish in a very respectable time. Congratulations. I think I would have been much slower if I didn't run the whole race with my friend Lila. I had to stay with her and she with me.

[mrgarak]

Kelly - Of course I remember you. Congratulations on your first marathon!

Deb - I find blisters are the norm for me in long distance races. I will be looking for better running socks in the weeks leading up to Disney.

Bill - I hardly ever run six days in a row. It sounds like you are handling it well sniffles and all.

I have run the past 5 days in a row and will rest Friday and Saturday (minus the gym tomorrow. My breakdown for the past days is as follows.

Sunday - 103 minutes (covered a little over 11 miles)
Monday - Coaching Day and got in 43 minutes at mixed paces (mostly easy)
Tuesday - 46 minutes (mix easy and brisk pace)
Wednesday - 48 minutes (covered a hilly 5 mile race course and then some)
Today - 51 minutes easy, but felt strong

I'm planning a long run of 20 miles over the course I ran two weeks ago. It is 9.73 miles from the start of the course to where the trail ends on a road. I'll run on the road for three minutes and then turnaround. There will be one quick walking break down a rugged hill due to the trail being cut off. The trail was once a railroad track and the bridge was out a long time ago. I don't wish risking turning my right foot again, so a walk down the hill will be smart. I'll be carrying Accelerade and gels in my new belt. The weather looks to be nice.

Dean

[westside]

Congrats on your marathon Kelly. Nothing like completing your first marathon.

I ran 10 today with 5 miles or 39 minutes @tempo pace. Tommorow is going to be 4-5 recovery. Maybe on some easy trail. This week and the next two will be pretty big weeks. I'm going to do a 2 week taper going into the marathon.

Dean,

You seem to be doing well leading up to the DWM.

[westside]

I seem to be getting use to just running with my watch and without the garmin. Today I ran the tempo run just and the run just seems to go smoother without having the temptation to look at the garmin. I know what miles I ran because I have all my routes with my garmin and have most of the mile spots down by memory.

[BAM]

Originally Posted by westside

My garmin/heart rate monitor went kaput a few weeks ago so I've just been wearing a watch and run based on feel/effort.

Bill...I've had my 305 garmin go completey kaput recently.. first try holding the reset and the mode button together and hold for 5-10 seconds. It's in the instruction booklet or can google the troubleshooting problem. I had to have mine reconditioned from Garmin for $90.

[westside]

BAM,

Mine just doesn't seem to be able to charge up. At first I could get it to turn on and it would go blank in about 30 seconds now it doesn't even turn on. I'm going to call garmin and try to find out what's up.

[debbiedo]

My 305 won't hold its charge for more then 2-3 hours. I have done everything they suggested I need to send it in. I have the 405 and would not recommend it.

[debbiedo]

Woke at 5 am so we could be there by 6:30. My husband was volunteering. It was in the low 30s and we had our first frost. So I put on my lightest tights, a cool max thin long sleeve shirt and a warmer more thermal layer. Also hat and gloves. Got there and met a few friends to do a warm up lasting 2.4 miles. I finally was warm and removed the light jacket I had done the warm up in but really didn't need. It took well over a mile to get my fingers and feet warm. The race started at 8am. There is no chip and there were over 280 racers. It made for a crowded start and was probably good because it slowed me down for the first part of the race. This race is run in a local park along the Rock Creek Trail. It basically flat or mild ups but considered flat. My first mile was 9:03 so that was good and not too fast. Mile two had a little down. It was more noticeable on the down then the ups that there was a grade change. Mile 2 8:56 pace. Mile three is perfectly flat and passes the finish which is a tease I don't like but I knew my husband would be at the turnaround before the finish so it wasn't too bad. Mile 3 8:36. the last 0.1 not too accurate because I forgot to turn off my Garmin and I had an extra 0.04. I also started my Garmin when they said start and not as we crossed the start since it was not chip timed so maybe there was a little extra there. so the last .14 was 8:34 pace. I had an extra 4-5 seconds on my Garmin that really don't count. So if I did 3.1 in 27:48 that is just around a 8:59 pace I think it it surpassed my goal for the day and makes me very happy. I had my pace group friend with me the whole way and let her hit the shoot a step ahead of me so she will get more points then me but I didn't want to pass her the last second since she was a step ahead of me most of the last few tenths and it really doesn't matter. We essentially finished at the same time. I don't know if either of us will have the 5 races needed in the series to even qualifty for the prizes at the awards dinner but I will try to do the two more. One being the Turkey Burnoff 10 miler which is hilly and hard and the other Jingle Bell Jog 5 miler which is also hilly and hard. If I run with Cheryl I will do fine.

So I am happy with my time considering I have not run a 5K in ages and have done a lot of slow running until last week. I think I ran too hard last week but it wasn't intention on T/Th. I just was praying my legs would handle the speed today. I also have to do the speed work to get my lungs better able to handle the faster paces again. That will come with track work and hard intervals over speed development this winter. My normal spring 5K pace is usually closer to 8:48 or so. But this is after speed development. Who knows. I shouldn't really worry about time but I am competitive and always want to do better.

[debbiedo]

27:53 last year so I am about the same. will depend on how they timed me. Their clock is usually slower then ours. The manually click you in as you pass so not perfect. I am still happy. 8:58 or 8 :59 average pace is still pretty darned good for me this time of the year. I had no intention of running this fast or doing better then last year. I just ran how I felt. Having someone running along side me who runs similar pace makes a difference. We kept pusing each other some. Plus I never run negative splits and I did for once. Of course it isn't as hard to do for a 5K.

[BAM]

Good job Debbie!

Bill...Garmin gave me another method to try that wipes the memory completly blank and is the last method to determine if the battery needs replaced. Mine would not hold any charge once I disconneted it from the charger. They are slow to respond on email. I think it was to hold the power button and the two I mentioned. I didn't have any choice so, I lost over 3yrs of data. I should have backed it up if I really wanted to save it.

[debbiedo]

I had to do a master reset and one other procedure. Neither worked. So if it costs $90 to fix my Garmin and a new 205 can be purchased for around $130 what would you do? I have to check Walmart.com where my friend just bought the 205. I don't use the heart rate monitor. I know I should but my heart rate gets way faster then it should when I do speed work or race. My battery died on my strap too. Oh my friend said the shipping was 97cents or something right around that.

Off to check the site she ordered from to see if it was $129 or $139.

[debbiedo]

even better $121 with 97cents shipping. not worth the $90 with Garmin and then if what they do doesn't work I am back where I started. I don't use the HRM so not sure if the 205 is otherwise equivalent. There may be a difference in the satelite if I remember correctly.

[lil miss]

Great Job Debbie!

I went out to run for the first time since last weekend's half. I planned to do 10 but only managed 8.5 just was not feeling it, yanno?

15 to do this week bc hubby going away and I cant do it next weekend. Nervous. I have never done 15 before! [excited too]

[debbiedo]

I don't know if I could do 15 alone.The longest I have run alone is 10 in Florida. It was in August and really hot even at 7am. I am so lucky to have so many people to run with.

I am still waiting for club to post our times. I hope it wasn't too much slower then what my friend had on her watch. She thinks her watch is usually close but the person who enters the numbers into the time clock can be off sometimes.



Here we are around a mile from the start. I told Cheryl we needed to smile for the picture. Said Lori our coach says smile and we will feel better. Ken the photographer said Lori lies. I don't think so. I think smiling helps.

[mrgarak]

Originally Posted by westside

Dean,

You seem to be doing well leading up to the DWM.

Thanks Bill. I'd like to think so. It has been a rough few months with putting a cat to sleep, a Lyme Disease scare, antibiotics, turning my ankle more than once with resulting discomfort and lingering sinuses following a nasty cold. Despite all of this, I am still running. I think it is important to have a long term race ambition to help stay focused and motivated.

Dean

[mrgarak]

Deb - Great job on your 5K! I found the shorter distance races following a marathon to be psychologically very easy (even if not as fast due to lack of speed training).

Dean

[debbiedo]

two weeks after the marathon and I wonder if I have the ability to run a longer distance. Obviously I still can. I am trying to decide whether I do 11 or 8.4 with a women from my pace group who asked for help along her 50 mile race. There are 5 of us from my pace group or who know her who have volunteered to help so far. I think I will do 9-10 miles next week. I did 7.75 this week as my longest miles but they were a warm up, race and cool down.

working 12 plus hours today. my schedule is back to normal again.

[westside]

Debbie,

Good job on your 5k.

You could probably run no more than 4-5 mile days and go out and run 18-20miles a month after a marathon.

I'm out the door for 17-18.

Have a nice day everyone.

[westside]

Just thougth I would post this thread from RW forums on running/racing a 5k after a marathon. Not that I'm any kind of expert on running 5k's. I chickened out on one yesterday.

Runner's World Forums Home Page

The second post down makes a lot of sense.

[mrgarak]

Today was long run day. I ran over 20 miles in 3 hours and 18 minutes. This run was the first time I used a hydration belt. It has 6 small bottles which I filled with Accelerade. In the pouch, I was able to store 3 gels. In all honesty, this was not enough for the whole run. The temperature was a nice cool 45 degrees when I started, but jumped to 70 when I was done. I will need to hide a few bottles along the route because I was a little dehydrated when done. I got back quicker than going out (by 2 minutes). We learn by doing.

Dean

[mrgarak]

New thread:

Runners: Tearing up the Track, Trail, and Treadmill 11/09/2009 - 11/15/2009