Exercise! - Cool Runners #11 - June 20-26

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06-20-2005, 11:31 PM
Hey gang -- So sorry for the late start for the running thread...

Yesterday I ran 9k... felt really good...

MrsD -- Yes, it is totally possible to wear smaller clothing when you are fit and muscular, that is the wonderful thing about muscle, it may weight more but it looks like a LOT less... have a look at my siggie muscle vs. fat...

06-21-2005, 06:09 AM
I thought I 'd join the running thread as well. I am currently running 3 - 5 times per week on the treadmill. I am not very good at it but for the last 3 weeks I have met my personal goal of doing 25 kms or more per week. I hope to get myself in the future to run outside.

Ran 5 kms yesterday, intermittend running/walking.

06-21-2005, 07:05 AM
Hi Rabbit - welcome.

I ran 9 miles on Sat and it felt much better than the 6K race did the week before. I went yesterday and got my new runnng shoes. Boy, am I a problem child with my narrow feet, high arches and need for heel stability. I am sure braces and glasses come next. Oh wait, I already have the glasses ;) Anyway, they are Saucony Hurricane 7s and I like them a lot. I was between these and a pair of Mizunis and these won out based on how the arches felt. I will try them today on my hill treadmill run and report back. OUr long run is 10 miles this week and I am really excited by it rather than apprehensive. I know I can do this!

06-21-2005, 03:34 PM
Hello, I keep on reading this thread but don't often post. I'm building up my running and enjoying it a surprising amount. This morning for the first time ever I ran 10k on the treadmill in 67 minutes. My previous best was just over 8km, and I was surprised to realise this morning that I might have even been able to carry on had the treadmill let me (after 60 minutes it throws you into a maximum 10 minute cooldown - I managed to keep the speed highish until I got to 10k, but there wasn't much chance of going any further). Something's telling me I'm going to move on to running outside soon if I want to increase my distance any more.

I'm so far ahead of where I expected to be. When I could hardly run 1k earlier this year I entered a 5k race, and hoped to be able to run 5k by then. Maybe 6. It's still 2 weeks away and I can do twice the distance!

Which leads me to the main reason for this post. I'm off on holiday next week and come back the day before the race. While I'm away there will be a gym in the hotel I'm staying at for a few days, and for the rest of the time I will have access to a dog that I'm told would love to go for a run with me as its owners (my sister and her boyfriend) don't run! But should I be trying to wind down my running or keeping up my schedule pretty much as it is at the moment?

06-22-2005, 01:08 AM
Hi YP1 welcome and congrats on your running and your first race... I'd say don't push too much the week before a race or you'll be too tired to run well. Do easier workouts no more than 1 to 3 miles the last 3 days, so I guess this would be good when you are on vacation and running with a dog :lol:. Get lots of sleep, I don't know how easy that is on vacation though... Eat well not too much unprocessed (read junk food) and have fun the day of your race....you will definitely finish the race because you are doing so well on your running at the moment...

Did a short run today 5.23 km I didn't have much time so I was in and out of the gym in no time...

06-22-2005, 07:39 AM

I ran 7.2 kms today on the treadmill. i was bored after 30 mins, and then I heeded ilene's advice and threw in some intervals...much LESS boring !! I am actually enjoying this.


06-22-2005, 11:40 AM
Hello all, it sounds like everyone's getting some good running in! I do think it's hilarious though that some people's "short" runs or "easy" runs are my long hard ones! :lol: Here's hoping one day I will be calling 5K short and easy!

You might remember that last week I ran 5K in 42:30, and set a goal of 40 minutes to work toward . . . Well, I guess I must not have been trying too hard last week, because today I ran it in 39:36!! I don't know if it's just that I didn't push myself enough last week, or if the leg strengthening (circuit training class) I've been doing has made a big difference. Anyway, I'm going to set my next goal at 36:00, and I'm guessing it will take me more than a week to reach that one.

In other unrelated news, our weather has finally gotten nice! We had some oppressive heat and humidity a couple weeks ago (record-tying high of 93), then it suddenly got really cold again (highs in the 50's), but now it is just right, in the upper 70's and low 80's.

I was wondering if you all had some suggestions for me about how to schedule my workouts . . . I'm not training for any specific event, and I don't know if I have time to follow any training schedules I find online, but I tried to make up my own:
M - run 5K
T - circuit training (cross-training/strengthening)
W - run intervals (trying to do speed work)
Th - circuit training
F - easy run? I don't really know yet
S or Su - long run (right now about 4 miles)

Does that sound like a good plan? Should I be doing hill reps? I already got thrown off for this week b/c my knees were bugging me Monday, so I just did the bike, and last week I ended up not working out at all on Friday and just doing the long run on Saturday. Anyway, let me know if you have any advice! Thank you so much!

06-22-2005, 03:27 PM
Hey everyone

Well, I had started the Novice 10km training program but found I wasnt challenging myself at all, so I have re-thought this and bumped up to the intermediate program and so far so good....I feel like I am really challenging myself and making speed and endurance gains....which thrills me!

No doubt I will be able to run a sub 60 minute race by October...YAY!!

Keep up the good work everyone!


CW 119.....yay!!

06-22-2005, 04:26 PM
Been out of touch recently. Began my training for the 10mi at the end of August. That will actually be the longest I have ever done. I am so excited about it. I am doing a beginners program for that but like you Leanne am finding it easy. At least for right now! Sounds like everyone is having a good week

Paperclippy-Congrats on breaking 40:00 min. Also in regards to your schedule. Looks pretty good the way you are alternating days. I am assuming you usually take off Sat or Sun which ever day you don't run? Make sure you are taking one day a week off so you get enough rest to stay healthy. Also consider adding a little stretching or yoga one day, maybe the day after your long run?

YP1: Your first race? Exciting. I would agree with Ilene's advice of some easy runs and lots of rest. Oh and don't forget to take a bathroom break before the race starts. As soon as the gun goes off, I always get that "gotta go" feeling. Ha Ha.


06-22-2005, 08:14 PM
Thanks Everyone who replied to my question regarding my training schedule. I really appreciate all of the feedback you provided. Since I don't have a race planned I think I am just going to keep repeating the training week until I can do it just as it states. I am finding that I still have to walk for a few minutes in the middle of my 20 minute runs and I tend to take a longer walk break between my 5 minute sprints. I am also going to do this with any additional weeks that I have trouble doing. Maybe by the time I am able to complete the training plan as written it will be time for the "Race for a Cure" 5k in September! :)

Only Me
06-23-2005, 08:50 AM
I ran about 7 or 8k yesterday with hill repeats thrown in the middle. Hills are my friends. (I keep telling myself this, but I'm not sure I believe it). I was scheduled for 8k this morning, but with the combination of my 16 month old waking up every 30 minutes or so from 2am onward and me catching the cold/sore throat that was causing her to wake up, I just could not get out of bed early.

YPI, I agree with the others, take your holiday as a chance to cut back a bit on running so that your legs will be fresh for the race.

Ellen, good luck with 10 miles this weekend!

Leanne, Good that you found a schedule that challenges you a bit. I'm sure you'll be able to go sub-60 by the fall.

Papperclippy, nothing like a good day to help you meet your running goals! 36:00 sounds sufficiently challenging but still within reach. Your workout schedule looks fine to me and an easy run Friday would fit in well.

Nillawafer, your plan to repeat weeks as you need to sounds perfect and you'll be ready for the 5k by September if you stick with it.

Skinnyjeans, I'm sure your program will ramp up in difficulty soon. Most programs seem to start out really easy for the first 2-4 weeks, but they build up milage quickly.

06-23-2005, 10:01 AM
Good morning everyone!

Leanne - Sounds like you're doing great! I'm sure running it in under 60 minutes will be easy for you by then. :)

Skinnyjeans - Yes, I plan on taking one day completely off. I usually do a good bit of stretching after my workouts (about 15 mins, give or take), but I have been considering adding yoga. Do you have a preference for which type of yoga is best? Also, I love your advice about the bathroom break! :lol: I heard that when P. Diddy ran a marathon recently, he had to go but there wasn't time before the race started, so he had his personal assistant get him a ziplock bag to pee in! :o

Nillawafer - I know nothing about training plans, but your plan sounds good to me! :)

Only Me - I hope you feel better soon and can get some sleep tonight!

Sweater Girl
06-23-2005, 12:52 PM
As for training programs. My half-marathon clinic starts off really slow, since I am also doubling as a group leader for a 10K clinic I am still getting some tough workouts in. We did 4 hill repeats last night, but it didn't go too well, my lungs got tired or something. At least I did them right? Tonight I have a 3.5K steady run for my half-marathon group. I think their Sudnay run is 7K right now, while we're doing 10K in the 10K clinic. I am also preparing for a 15K so I am throwing in a 16K run tomorrow and then tapering for the next two weeks. I have ice ready incase my knee needs it, but due to building up all this strength over the past year I am relatively pain free (knock on wood). Saturday will be my off day (it is usually Friday). I am also doing a race on Canada Day in Kanata, should be an easy 10K (it's 2 5K loops).

I realized something though, since I always run slow, I have no clue what my race pace is right now.

Cheers Ladies!!


06-23-2005, 01:32 PM
Hey Everyone...

Well, I must say this Intermediate training program is PERFECT...today is the first time in several weeks that I actually feel my muscles fatigued, which is wonderful because no pain no gain, and it shows I am pushing myself out of my "running comfort zone"...YAY! AND I also love love love that I do not have to run for time, but distance which makes me feel great also and actually ENJOY my run WHILE I am running!
Hubby is now into high gear training for his Ironman in Sept....he was chosen to represent this army base in the "mountain man" competition in Edmonton in August...I am SOO proud of him....when we lived in Edmonton in 2002, he only made it like 1/16 of the way through the mountain man race....

Good Thursday to everyone....

cw 119.....yeah baby!

06-23-2005, 06:06 PM
Hey guys. Checking in and WOW it sounds like everyone is doing great. I need to put some intervals into my training as well but how do you do that when you run by yourself. I did this morning's run in about 26 minutes for a 2.0 miler. I have some steep hills in this route that i run so I am definitely getting a good workout in. Oh yeah and guess what I went to the store to buy a new pair of capris because I've been wearing the same pair of stretch size 22 jeans for 2 years and guess what? I fit into a size 18 wooohooo. And this accomplishment is being made WITH TOM hanging around LOL. I am not getting on a scale for a long time I am measuring myself with clothing and right now I am comfortably in an 18. That was my goal for the summer to be able to fit back into my size 18 clothes and I made it. Thank you Jesus!!!!

06-23-2005, 07:05 PM
Mrs D - you are awesome! You give me courage and inspiration to keep going. I hope you realize that we are in this together and cheering each other on. I, too, am trying to go with the pants-o-meter and having a tough time breaking from the scale.

Nilla- I am doing 4:1 intervals and plan on doing some type of an interval through all my training and into the marathon itself - no shame in walks. Someone in my group realized her time was better with the intervals and recovery was easier, too. Figure what works best for you.

Today I did 40 min and part of the route for our 10 miler on Sat. It was uphill and TOUGH! I probably did about 30% of the total hill and a mile or so of the actual run. I will be a hurting puppy on Sat, but onward and upward. It will also be getting hot and humid again (of course). I just got a 70 oz hydration pack, so that will be its test. BTW - it came without directions. Do I need to do anything special after to clean it or just let it drain and air dry?

There has been some discussion in my running group about ChiRunning and Daniel Dreyer. Anyone know anthing about it? I put the book on reserve at the library so we will see what he has to say. I am very unfamiliar with the philosophy, but agree with strengthening the core and running from more than just the legs and feet. I'll let you know more after I read it.

06-24-2005, 06:14 AM
Hi Cool runners,

MrsD - Great about the pants !! Congratulations !!

For me the scale does not move at all, I am hanging around the same weight now for the past 6 months. however, I have the vague impression that pants are looser, and that I am seeing some more definition in my legs. I get my motivation to continu from reading all the effort that the others at 3FC put into this.

Today i started lifting again. i did UBW, and my R elbow has survived. Also i ran 3.3 kms.

have a great day,

Only Me
06-24-2005, 10:03 AM
First of two long weekends in a row here, so I got to "sleep in" until almost 7am and still go running when I got up. Baby dd still has her cold though, and was up coughing on and off from 3am onward (although she seems fine now and ate a huge breakfast) so I don't really feel like I slept an extra hour. Anyway, I went out for a 9k run to make up for not going out yesterday and was back before 8am.

Sweater Girl, sounds like you have a challenging schedule with combining the two clinics. I think the only way to truly know your race pace is to run a race. I did a 10k time trial by myself two weeks before my last race, and was a minute slower than my race time. And I thought I was going all out. But being able to pace myself with other runners during the race pushed me out of my comfort zone. Which half are you training for?

Leanne, Sounds like your new program is perfect for you. Since you already know you can run 10k, a lot of novice programs would be a bit too easy. And wow! Good luck to your husband with his training for the ironman and "mountain man".

MrsDawsondn, WOW! Congrats on the new SIZE 18 capris! You don't really need to throw in intervals unless you want to. One easy, fun way to do it though, is using fartleks. So, after warming up for a few minutes, tell yourself you're going to run a bit faster for, say, one block. Then jog slowly to recover. Then go as fast as you can to the light post on the corner. Etc. There's no formal distance or speed to the intervals, so you can make things fun and shake up your workout.

Ellen, good luck with 10 miles this weekend. It sounds like a challenging course.

Rabbit, looser pants and better muscle definition are a great improvement.

06-24-2005, 10:16 AM
Way to go Mrs. D! Sounds like you are doing great!

Its going to be a HOT one here today! Luckily it is my day off. HOpe everyone has a great weekend.


06-25-2005, 04:34 PM
YAY to me - made the 10 miles in 2:20. It was a tough hill course for the first five miles and a down hill course for the next five. As one other person said to me, "this is where we separate the wheat from the chaff" and find out who will actually follow through the program and who will give up before it gets really hot here in DC. This is the toughest of the 10 mile courses and will be repeated at least 2 more times before Oct. I guess this was my baseline. Now I know I can do better the next time when I have more training under my belt. Of course, a few hours ago I was thinking "half marathon?" and before that, while in the run "am I nuts?". Amazing the difference a few hours (and a nap) makes :lol:

06-25-2005, 08:14 PM
Gee ellen that's awesome time!!

I need to run tomorrow...I haven't in a couple of days :(

06-25-2005, 09:06 PM
lol, tomorrow is my "big run" of the week...my program is in MILES...AAAAAAAAAAAAAAH, yeah 4 miles sounds all nice b/c it is a round number, but when you put it into KM's it is ODD....hahahaha, oh well!!
I am still liking my program, hard for me to not want to PUSH and run more than I should, so I am working on taking it day by day and working harder to get FASTER!!!

Good Luck everyone, hope you have a great weekend


Only Me
06-26-2005, 03:21 PM
I did 5k yesterday afternoon in the heat and "only" a 16k long run early this morning before it got too hot out. It was hot enough already to slow me down a bit though.

YAY! Ellen on finishing your first 10 mile run.

Leanne, if you want to run in kms instead of miles you can always round up or down a bit to get more even numbers. So, 3 miles=5k, 4m=6 or 6.5k, 5=8k, 6=10k, etc. A few hundred metres either way here and there won't matter much in the overall plan.

06-26-2005, 05:15 PM
Ellen - That sounds like a great time to me! I'm sure you would be able to do a half-marathon.

Leanne - I know what you mean about miles vs km, but in the other direction! I have so much trouble thinking about how many km's I am running. The only thing that's easier is that the indoor track at my gym is 200m, so 5 laps is a km, but 8 is a mile, and 8's are weird numbers to count in!

I hope you're all beating the heat! It's broiling out here today (yesterday too). My bf and I ran a little under 4 miles this morning, but it was slooooow because I was so hot. I was totally exhausted, even though I usually run a lot faster than I did today. Lots of water fixed that problem! Friday morning I set a new PR for a mile . . . 11:04! My previous one (a week and a half ago or two weeks or something) was 11:27, so I think that's a great improvement! Hopefully I'll be able to do a 10 minute mile someday soon!

Stay cool!

06-26-2005, 10:59 PM
Clippy -- That's great improvement!!

I did 12K this morning and dang it all it took me 1h40.... I walked the last 1.5k though but still that is sooo freakin' slow... But it was hot by 8:30, that's what hubby keeps telling me, since I've been harping about this since this morning :lol:.... I'll blame it on the heat too.... I floated in the pool for an hour afterwards and fell asleep too... I do this all the time, my g/f says I'm gonna drown someday :lol:

06-26-2005, 11:09 PM
WOW ellenwu great!!! congrats in that race sounds great!!

LeanneM83 sounds great getting that interval training in

And only me thanks for that advice I may try that tomorrow running one block then slow down for the next block that sounds good.

4rabbit those pants sizes will be coming down in no time with you weight training I'm sutre of that and I knwo what you mean about the plateau. I haven't weighed myself since Last week so I'm looking forward to this saturday. i'm trying to avoid the scale as much. I can feel a difference I know that the weight is coming off.

Unfortunately I haven't run much this week but tomorrow is a new day and I will be out on the road pounding the pavement and in to report on it :D
paperclippy don't feel too bad about all of that heat, we've had smog alerts all weekend up here because of the heat it's been terrible.

Thanks for the encouragement skinny jeans your so sweet!

06-26-2005, 11:18 PM
MrsD -- I fogot to congratulate you on your new size 18s, :bravo: awesome work...