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-   -   Runners: Tearing Up the Track, Trail and Treadmill - January 2013 (http://www.lowcarbfriends.com/bbs/exercise-board/792931-runners-tearing-up-track-trail-treadmill-january-2013-a.html)

westside 01-05-2013 08:10 AM

Runners: Tearing Up the Track, Trail and Treadmill - January 2013
 
Last year was a tough year to get my favorite pastime back on track (no pun intended) but I'm looking forward to 2013. Just about all of my running is on trail although that's been quiet for the last 5 weeks or so. I have an entry into the Tahoe Rim Trial 50k in mid-July, an injury related rollover from last year.

Training up though I feel like I'm starting from scratch. Except for a 5k on Thanksgiving, I havent ran a race since March, 2011. I plan to insert a some shorter trail races as part of training starting next month.

You can post your 2013 running and race goals here.

Tyl 01-05-2013 11:32 PM

Hi!

I'm registered for a Color Run, March 2nd. i haven't run in a looooooooooooong time! I'm starting on the treadmill again! I get gym access at work on Monday and I have a date with the treadmill then! Gonna start back with couch to 5k to get me back on track! I'd like to do at least 4 races this year!

Do you track miles, races, or runs here?

westside 01-06-2013 09:45 AM

Hi Tyl

You can post just about anything here. Daily miles or a summary for the week. Post your races....

westside 01-06-2013 09:47 AM

55 minutes yesterday morning on some fairly level single track. Going to the gym now. The just added a stair machine and I haven't been on one of those for a while.

batlou 01-07-2013 11:13 AM

Just working to get my legs back. A couple of 3 miles run's felt OK but I clearly have a lot of work to do. First race is in 8 weeks so no time to dilly dally. I am hoping to get a spot in Chicago this Fall for my first stand-alone marathon. It's making me crazy seeing 6 hours on my only time going that distance and would feel better seeing a 3:50-4:10.

On On

Tyl 01-07-2013 07:53 PM

Well i got on the treadmill this morning... just 20 mins but it felt good...followed by a 20 min bike ride...

mama_2_3 01-09-2013 09:30 PM

I'm a little late, but can I join in?
I started running in 2011 after a lifetime of wishing I could. I worked through the couch to 5k program, and am currently training for the Disney Princess half marathon in Feb! I ran my first race ever, a 4k Santa Run in November with a time of 24 minutes. My long runs vary between 6-11 miles. I also joined a gym a few months ago and crosstrain on the elliptical.

batlou 01-10-2013 08:43 AM

Not to late Mama, in fact right on time. As you already suggested in your post, race season is heating up and will be in full swing over the next few months.

Just finished a 6 week Crossfit Class and now will focus more on running / endurance sports again. First race on March 8th, 5K, and will build to a half at the end of April. Looking forward to getting my running legs back. Although I don't have any aspirations for PR's this year. Just want to go out and enjoy the new Age Group (45-49) i'm in. Woo Hoo!

westside 01-10-2013 04:32 PM

I signed up for a 30km ski race at N. Tahoe in March. My xc skillsl are marginal but I'll be up here quite a bit over the next 3 months so I plan to xc ski in the mornings 2, maybe 3 days a week, run 2 or 3 days a week.

Tyl 01-10-2013 07:39 PM

yesterday i did 30 mins on the treadmill before work...getting back into the grove!

Tyl 01-10-2013 07:40 PM

Quote:

Originally Posted by mama_2_3 (Post 16184871)
I'm a little late, but can I join in?
I started running in 2011 after a lifetime of wishing I could. I worked through the couch to 5k program, and am currently training for the Disney Princess half marathon in Feb! I ran my first race ever, a 4k Santa Run in November with a time of 24 minutes. My long runs vary between 6-11 miles. I also joined a gym a few months ago and crosstrain on the elliptical.

woooooooo hooooooooooooooo!!!!!

mama_2_3 01-15-2013 04:42 PM

I went for a "practice" half on Saturday - did 13.4 miles in 2:52. Not great, but finished! I have 5 weeks to improve my time, but just knowing I'm able to finish feels pretty good. :) If anyone has any tips for race day, I'd love to hear them!

westside 01-15-2013 09:53 PM

congrats on finsihing over distance prior to your race. Doing a big run 5 weeks out from the event is good. imo

As far as suggestions on race day, you should have your diet down and whatever you've been doing to get you through your last long run should work.

Extra sleep is good during hard training but sleep 10 days out is something you should consider leading up to the race. Good sleep, a day or two just before the race might be hard to come by. Sleep is always associated with hard training and tapering.

If you can go the distance 5 weeks out, you still have time for some trainng or about 21 days. Anything you do. 11 or so days before the race does not have much impact. If you haven't been doing so othewise, adding some tempo to a run here and there in the next 3 weeks might have some benefit.


If last weeks run was an increment in distance and time for you, then maybe take this weekend shorter and do another long run 3 weeks out but maybe a bit shorter distance than last week.

mama_2_3 01-16-2013 07:42 AM

Thanks for the advice Bill. Should I lay off cross training as well for that last week? I'm currently doing 1 hr elliptical or bike on my off days as well as strength training 2-3xs a week.

LoriAS 01-17-2013 08:11 AM

I started running again in late Nov. with the C25K program. My number one goal is to get back into a 4 day a week running routine and build up to 15-20 miles a week. I am looking forward to completing 5-10 5Ks this year with my son (ok, he will finish far ahead of me :) ). I am also toying with the idea of a 1/2, because it is something I wanted to do before when I was running and never accomplised. I was really looking for a place to track my mileage and improvements for the year. I hope it is okay to do that here.

So far this year: 14 miles.

Jan 3: 183.6 run intervals 1.8 miles
Jan 5: 181.2 run intervals 2 miles
Jan 7: 179.6 run intervals 2 miles
Jan 9: 180.2 run intervals 2.1 miles
Jan 12: 179.0 run intervals 2.1 miles
Jan 14: 178.8 Ran 2 miles intervals
Jan 16: 178.6 Ran 2 miles intervals

canadiangirl 01-23-2013 09:41 AM

I am a "wanna be" runner. I have always wanted to consider myself a runner but I tend to over do it and end up with silly injuries that stop me in my tracks! I am at it again and I want to work my way up to running 5km a day. I ran a 5 km on Monday, Tuesday was only 3km and 3km on wednesday. What stops me is my tired legs. My short legs work hard even at only 5 mph when some consider that a fast walk! How do I build endurance? I want to run my first 5km this year.

LoriAS 01-23-2013 05:01 PM

Jan 3: 183.6 run intervals 1.8 miles
Jan 5: 181.2 run intervals 2 miles
Jan 7: 179.6 run intervals 2 miles
Jan 9: 180.2 run intervals 2.1 miles
Jan 12: 179.0 run intervals 2.1 miles
Jan 14: 178.8 Ran 2 miles intervals
Jan 16: 178.6 Ran 2 miles intervals
Jan 18: Ran 2.1 miles
Jan 22: Ran 2.1 miles

batlou 01-24-2013 11:12 AM

Quote:

Originally Posted by canadiangirl (Post 16214198)
I am a "wanna be" runner. I have always wanted to consider myself a runner but I tend to over do it and end up with silly injuries that stop me in my tracks! I am at it again and I want to work my way up to running 5km a day. I ran a 5 km on Monday, Tuesday was only 3km and 3km on wednesday. What stops me is my tired legs. My short legs work hard even at only 5 mph when some consider that a fast walk! How do I build endurance? I want to run my first 5km this year.

Your first order of business is to not plan on running "everyday". Perhaps that is something you can try down the road but starting out you need to take time off to heal and refresh your legs. 3 or maybe 4 runs a week is fine for starting out and there is not much to gain by doing more and a lot to lose as you have already alluded to.

It sounds like you are already somewhat fit as you said you ran 5K already this week. Perhaps instead of thinking in terms of distance for now you should just let your body adjust to the demands and do a timed run/walk.

Mon: 30 Min Run/Walk
Wed: 30 Min Run/Walk
Sat: 45 Min Run/Walk

Start with a 2 minute walk and 3 minute run and try to cut back on walking each week by 20-30 seconds until you get to where you can finish your long run without stopping.

Once you can finish your long run then you can start adding 10% per week to your total mileage and also look at working on increasing your pace. There are a ton of ways to get faster but generally speaking running more will give you the biggest gains. For now I would just focus on running at a pace that will allow you to carry on a conversation even if it's somewhat labored. If you cannot speak at all your probably pushing to hard starting out.

One other note, if you live in a metropolitan area talk to the folks at your local running store. Don't assume that everyone is running 6 minute miles. Your likely to find more 10-12 Minute Mile people than 6-8. Most running stores have running groups and you will eventually find the locals that run at your pace and share your goals. Having a group that runs regularly is very helpful and fun too.

Good Luck and keep us posted.

Tyl 01-24-2013 09:19 PM

great advice in here!


i am on week 3 of couch 2 5k. i are walking and jogging super slow... i mean my run pace is basically what others walk but its getting me back in the swing of things. i have put on so much weight since i used to run/walk and i'm just not fit at all. but i'm trying.

LoriAS 01-25-2013 08:08 AM

Quote:

Originally Posted by Tyl (Post 16217820)
great advice in here!


i am on week 3 of couch 2 5k. i are walking and jogging super slow... i mean my run pace is basically what others walk but its getting me back in the swing of things. i have put on so much weight since i used to run/walk and i'm just not fit at all. but i'm trying.

Jogging slow is still jogging :D

I go slow also, but I am completing each interval and am super excited to be running again!

KUTGW!

Jan 3: 183.6 run intervals 1.8 miles
Jan 5: 181.2 run intervals 2 miles
Jan 7: 179.6 run intervals 2 miles
Jan 9: 180.2 run intervals 2.1 miles
Jan 12: 179.0 run intervals 2.1 miles
Jan 14: 178.8 Ran 2 miles intervals
Jan 16: 178.6 Ran 2 miles intervals
Jan 18: Ran 2.1 miles
Jan 22: Ran 2.1 miles
Jan 24: Ran 2.3 miles (C25K W6D1)


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