Exercise! - Cool Runners--July

Hey all, I hope no one minds that I started a July thread...since it is already the 4th of July.

Forced myself to get out of bed and run 3 miles this am before DH went golfing. My other options would have been to run at 2 pm (HOT!! :cool: ) or not at all today. I am glad I got up. What a gorgeous morning! I did get my first side stitch though. Didn't do anything I don't normally do. Oh well!

I posted this already in the Advice for New Runners thread but I thought I would post it here for all you advanced runners. Road Runners Club of America has a website where they list road races occurring around the United States. Click on the state to find upcoming races in your area.

http://www.rrca.org/calendar/

Hey all, welcome to the HOT month of July! After my 7 miler on Sat I was really sore and developed a pain in the bottom of my foot when I walked. I was worried about developing an injury so early in my training but it disappeared by Sunday evening.

Was feeling pretty down Monday and decided to shuffle my run to Wed, which I usually take off. I got up for 3 miles this morning but only made it 2 before I had to stop for coughing fits. Oh no! Taking cough syrup and hoping that the cold clears up quickly. Will try and run again tomorrow but not worried about cutting short if I have to. Just want to be able to my long run by next weekend.

IowaSteph-I saw your headphones question on the last month thread. Yes I run races with music whenever allowed. But I do keep the volume pretty low until the group spreads out some. Also I have an arm band for my mp3 and run the cord for headphones through my shirt and out the sleeve, to keep it out of the way,

Thank you midwife for starting the July Cool Runners...

I've been MIA and haven't run as much as I usually do, because of the heat I've been running on the dreadmill and I never run as long on there as I do outside... I must go to bed early tonight and get up to run at 6am, it's the only time that's good for me...

Happy Fourth of July my American friends!!

I've just been out for an 8 mile run. I'm dripping with sweat now, but in a good way :)

Must get into the shower and get ready for work, I'm interviewing a potential new assistant today so I'd better get myself tarted up a bit.

Since starting SB last Friday, my energy level has been pretty low the past few days...but that will perk right up once I hit Phase II and start getting some complex carbs back in...granted I can I eat black beans, etc...for some complex carbs, but whole wheat bread/tortillas seem to give me so much more energy!

So, I will trudge along and do what I can for the next couple of weeks :)

So far this week, I've logged 6 miles on the treadmill at a 10:30 min/mile pace - not horrible, but definitely not great!!

For those of you that use a treadmill, at what speed (miles per hour) setting do you use? I hope to start walking on the treadmill by this weekend. I know some people are faster runners than others, but I am just trying to get an idea of how fast is normal for beginning runners.

"normal" is a totally personal choice...

When I first started out running, I was at around a 5.3 on the treadmill and would end at around a 5.7 or 5.8 (I usually increase every couple of minutes or so) (fyi - 5.6 is just under an 11-minute mile)

Fast forward 8 months...

Now (that is, when I'm not low-carbing/high-proteining), I start at a minimum of 6.0 and get up to a 6.7 in about 6 minutes and then work my way up to 7.3-7.5 for about 6-10 minutes...then I start over again at around 6.1 or 6.2 and build up some more.

(Fyi - 6.0 is 10-minute mile, 6.7 is a 9-minute mile, and 7.5 is an 8-minute mile)

As far as walking, I'm usually at 4.0 (min) and walk anywhere up to 4.6...Cool-downs are 3.0 and lower.

If you have never run before, I would start at 5.0 (for running) and see how that goes. If it seems way too fast, go down to 4.7 or 4.8. If it seems way too easy, go up a couple (5.1 or 5.2)

I think it also depends on your height - people with longer legs tend to need higher speeds and vice versa for people with short legs.

Hope this helps - essentially, it's up to what you think your body can do.

Good luck!

Webweevil - I find that I need to start out a little slower, mostly because I'm short! I don't have a long enough stride to run at above about 4.2 when I'm starting out. I walk at about 3.6 and feel like I'm moving right along. Even when I was running regularly, I probably topped out at about 5.2. So I'd say it's a measure that accommodates both your level of fitness and length of stride. :)

Edit: Whoops, see that Emily said about the same thing. Well, then I agree with her. :lol:

Thanks Emily and Pat! I'm going to print your comments out as a guideline to running and walking speeds. By the way, I was way under-estimating walking speeds.

Ran my second 10k this weekend, and it was pretty fun. Even though I've been out of running for about a month, the time was the same as my first 10k race although a tad bit harder.
Today I'll start running regularily again, I'm thinking 5k/ four times a week, trying to cut my time by 5-6min.
How often does everyone run?

I run 5 days a week, but I'm training for a marathon and I used to run 3 or 4 days which was a lot more manageable!

5-6 days a week...but 1 or two of those are 2-or 3-milers.

Right now, only one long run per week - currently at 7 miles.

I usually run 3-4 days/week with one long run of 10-12k... the shorter runs are 5-8k...

today I ran the dreadmill but it went by pretty fast, I did 5k...

Well starting wk8d1 today. Need to get my run in tonight however fear that once again I will have to be doing it at the gym. I hate running on the treadmill. For me it is easier than running outside and even the greatest accomplishments seem so much smaller if I have completed them in the gym. But I have been so busy, using just about every hour of the day and running outside just hasn't been an option.

midwife - I sometimes get stitches when the weather is a bit cooler. Great job on getting up early...I am so not a morning person.

skinny jeans - sorry about your foot and your cough. I hate it when things interfere with my running.

ilene - I've been running on the treadmill a lot more lately too. My schedule has kind of forced me out of working out during daylight hours.

lucky13 - 6 miles is def not horrible...coupled with SB you sound like you are on your way to losing that last 15 lbs. I was looking at your speed suggestions and they just blew my mind. Then I read about the height consideration. I am 5'2 so now it makes total sense.

webweevil - I usually use between 4.5-5 mph depending on how I feel. 4.5 is completely doable even on an off day 5 mph takes a bit more oomph for me.

I can get up early now, when it is light and cool, but I am worried about fall. Evenings are so terrible for me cause we are busy, busy, busy, but to run and be home before DH leaves for work means running at 5 am.

I think it is time to repair the old jogging stroller so I can take the smallest one with me as the days grow shorter and just run in the later mornings or afternoons.

No Excuses! ( I am yelling to myself! Haha!)

I run 4-6 times a week, mostly 3 milers with one longer run (last long run was 6.6 miles). This week my long run will be 7 miles and I think I will plan on doing that Sat am.

StephieWilliams - Let me know how those last weeks in the C25K are going. I'm currently w4d2 and, with the heat, it has been challenging. I feel so good afterwards, though. We will be on vacation next week, so I will probably repeat w4 since that schedule is ingrained in my head and then may add a couple of minutes at the end to make it more a challenge in preparation for w5, which ends in a 20 minute run with no walk :dizzy:

Everyone else, I love to lurk on this forum to get ideas and motivation. Thanks! Just like I was wondering how many days I could do once I graduate from the C25K program in about 4-5 weeks. Enjoyed your responses on how many days you run.

YP1, Read your post in Goals. You are an inspiration to running. I liked your *advice* to keep training for the next thing. And, most of all, taking your dream and getting out there to do it!

I've been out for 4.4 miles this morning. I thought it looked a bit cooler, big mistake, it seemed even warmer than every other morning this week, and very muggy with no air to take the sweat away. Eek! That was really hard.

My runs tend to break down as 2 short (3 - 5 miles), 2 medium (5 - 8 miles) and one long (currently 15 miles, but increasing). I'm just about getting to the part of my programme where everything seems to be at the top end of those ranges rather than the bottom end!

I forgot to log my treadmill run yesterday! I had it on an incline and managed a 9 minute mile :D then the next mile was about 12 or 13, but still not bad. So 2 miles on the dreadmill yesterday. Aiming for a morning fat-burning run tomorrow morning and then a 5K on Sunday :D

lucky13 - 6 miles is def not horrible...coupled with SB you sound like you are on your way to losing that last 15 lbs. I was looking at your speed suggestions and they just blew my mind. Then I read about the height consideration. I am 5'2 so now it makes total sense.

Stephie - I should clarify - I did the 6 miles on two different days - 4 on Monday and 2 yesterday...SB is really kicking my rear in the past few days. When I was on day one of SB I did my 7-mile run - it was ok, mainly because I still had all those carbs still in me!!

This weekend's long run will definitely be a challenge...it may turn into more of a walk :)

You guys have been busy! Good for you! Hello midwife, webweevil, skinnyjeans, Ilene, Helen, Emily, Pat, kookiemonster, Stephie, softballmom and 2frustrated. Pretty sure I got everybody this time.

I have been running twice a week for a while now, one 3-4 miler and one 5-6. Or at least that's the way it's worked on the weeks I'm not sick. I've been doing a series of aquathlons this summer with a 5K run, and I'm trying to bump up the running to about 3x/week to get better. I'm a triathlete, so I also swim and bike a couple times a week each. I'm finally back up to 0.5-2 mile running segments where my pace is about 12min/mile or 5mph, with walk breaks in between.

Went to visit my in-laws this week and show off the baby. Did one nice 3 miler while I was there, which went very well, and then attempted a 4.2mile road race my SIL signed us up for. Except that I got stomach flu or food poisoning or something that day and just about died 2 miles into the run. Once again I had what felt like a death march to the finish line, and then just laid in the shade of a nice tree for a while.

Racing used to be such fun--and this year has just SUCKED! I'm getting so frustrated. I keep going though, even though progress seems just glacial, I do see progress, so I'm just going to have to find a way to deal.

Anne

Anne -- Your body has gone through amazing changes in the last year, I think you're doing fantasticly (hope that's a word :dizzy:) , you'll be back to your ole self in no time :hug:

Today I did not run, but I biked and did weights... Tomorrow I will run :running:

Wndranne, the amount of exercise you are doing sounds exhausting to me. You have a new baby and you're running, swimming, and biking. You're doing great! :D Try not to be so hard on yourself.

3 miles today! My typical pace is 12 min/miles, but I did my first 1.5 miles at a sub-10 minute/mile pace, then I got a cramp and slowed down and my overall time was 1 minute faster than usual.

Hmmm! I can go faster than a slow choo-choo train (the I think I can I think I can mode!)

Great job with the consistent training and working out, ya'll!

good job midwife! It always feels good to run a little faster than our normal pace!

I got in 5 miles last night in 49 minutes...considering my energy levels these days, I'll take that for sure!

I think I pulled my groin is a little at my softball game the other night. I may take tonight off before my 7-miler this weekend.

em

Hey ladies, glad to see you are all doing so well. I have been so stressed out lately due to financial problems. I tried running my frustrations out but my heart just wasn't in it. I am going to get my training run in today no excuses- whether I feel like it or not at the beginning I know that I will feel so much better once it is done. When you are running (not in a race or anything) how often do you stop for water? DO any of you carry a water bottle with you?

softball mom - I am not going to lie it is a challenge to complete the program. But as it gets harder the sense of "I did it" when all is said and done gets bigger and bigger. Good luck with week 5!

2frustrated - good luck on Sat with that 5k.

wndranne - omg I cannot imagine running after food poisoning. You are a trooper for finishing.

midwife - great job on the increased pace. That is something I need to work on. I also sometimes feel like the little engine that could lol.

Hey Stephie! Good for you for running today in spite of life!

I don't have water breaks while I am running, and that is something I will need to fix as my distance goes up...I will be interested in reading some of our more experienced long distance runners have to say.

Lucky13, you are a very speedy runner! I am impressed!

I carry water if it is longer than about an hour, or really hot. I have a small camelback waistpack, that holds about 16 oz of water, and can fit a couple of gels and car keys. Works really nicely. DH sometimes puts water bottles out along his course in a little cooler--he'll do a loop 2-3 times and just load up when he passes by. You can also run where you know water is available, but it is too critical here in the desert, so I always have a backup if there is even a chance of needing it.

Thanks for the encouragement on the running. Webweevil, the 2x each S/B/R is during a healthy week, and I think I've had a grand total of about 6 of those this year. Consistency does wonders, and apparently that is a luxury I don't have any more. Hope it returns soon, and in the meantime I'll sneak it in while I can. I'm still dealing with that stomach issue and wondering exactly where my immune system went! Going for a nap now, maybe this will help.

Anne

I had a really good run this morning, 16.7 miles at just a bit faster than 10 minute mile pace, which is the fastest I've run my long run for a while (but it still felt comfortable). I only took one walk break (I usually take two) and it was shorter than normal (there's one very steep hill that I never run all of, but I attempted a bit more of it today), and I walked for about 90 seconds in all out of nearly 2 and three quarter hours.

I usually do my long run on Sunday with a 6 - 7 miler on Saturday, so I suspect the reason I went faster was because I was fresher. I moved it today because I'm off on holiday to Spain tonight, and wanted to get my long run done here in the comparative cool so I can relax on holiday and know I'm just skipping short runs rather than the crucial long ones. I might do a couple of 3 - 4 milers if I'm in the mood, but I'm not going to force myself and if I feel like my body needs rest before the rest of my marathon training, that's exactly what I'll give it!

I'll speak to you all when I get back.

Enjoy your holiday in Spain Helen!

7 miles today and I too am off on a trip (nowhere nearly as interesting as Spain though!)

Happy running to all!

I got in my 7-miler this morning in under 80 minutes...I ended up doing it outside for a change because the weather was so wonderful. I definitely didn't run very fast, but I got it in!

Well, I finished my 32km this morning, but the last 6k were not pleasant, finished in a combo of shuffling jogging with lots of walking intervals. I guess I kind of hit the wall/bonked. A combo of heat, sun and then having to run into the wind the whole second half of the run. Oh, and not sleeping enough the night before. I think I will be trying out some gatorade on the next long run though.

Whew I decided to sleep in Saturday before my long run. What a killer! It was hot! Next time, I am getting up and taking a nap later :) I agree with Anne and use water on any run longer then about an hour. Right now I carry a bottle in my hand, but hopefully will improve on this soon.

My cold is hanging in there, but I have managed to get my runs in with more frequent walk breaks to accomodate for coughin. Anne- I think you must have caught my cold. I feel like I have been sick for most of this year. Even my office assistant commented on the fact that I was sick AGAIN.

Keep up the good work everyone. Some you have such long runs! I just can't imagine going that far. How am I ever going to run 26 miles?

Hi, everybody!! It's seems like it has been a while since I've last checked in. I guess it's mostly because I've been slacking! But, I ran 5k tonight. It went okay, but it was really humid.

I just saw on the news that it's suppose to be 97-98 degrees this weekend. I'm going to melt. :(

You're all doing so well. Way to go!!

The sky has been hazy here for the past day or so. I ran a tough 10.5km this morning in the heat and humidity. The air felt thick and I was a fair amount slower than usual and took some walk breaks. We really need a thunderstorm or something to break this heat.

I've been running inside these days because of the humidity, I did 5k this morning... That's all I can manage on the dreadmill...

LOL Ilene, I can see we have different feelings towards our treadmills. You call your's dreadmill and I am calling mine tready, a term of endearment. I am hoping my fondness for tready lasts for a long time. ;)

5.6 miles today, outside, in the heat. I stopped for water and did not start back up again! Oh well! Still was a very effective run!

are the times in km/hr?

so a speed of 7.5km/hr = 10min mile????? or am i confuzzled ??

It's been hot and humid this week and is only getting hotter for the weekend. Today was much better than Tuesday's run though. It was already unpleasantly warm and humid at 6:30am when I started, but I picked a fairly breezy and shady route and didn't try to push my pace. I was actually faster the last 3k than the first 3k, so that's probably a good sign that I chose a good pace for the day.

I hope everyone else is keeping cool this week.

I think my run yesterday did me in for the afternoon and night. I ran in the late morning (instead of my usual 5 am jaunt) and had horrible stomach cramps and, um, runner's runs. The only thing I did different was run at a hotter time of day. So, I am going to take it easy today, just a martial arts class and maybe a slow 2 mile jog with my daughter. We'll see.

Stay cool out there, fellow runners!

are the times in km/hr?

so a speed of 7.5km/hr = 10min mile????? or am i confuzzled ??
6mph = 10 min/mile
6mph = 9.66kmh

I sooo admire you gals for running in this weather, I just can NOT do it!! But I can bike so I biked 20k and ran 5k on the :tread: today, plus I did some weights...

Cough cough wheeze wheeze hack hack. I absolutely cannot believe this. DD has another ear infection and mommy is sick again.

Someday this will pass and I will run again.

Anne

Dang Anne, you poor girl, hope you feel better soon, take your vitamins!

I have a few questions for you race runners. I hope you don't mind. If a 5k and 10k are offered at the same event, do they start out on the same path with the 10k continuing on further? I can see that the 10k might wrap back around so that the runners end up in the same location where they started from, but what about the 5k runners? Do they have to walk back the length of the 5k in order to get back to the starting line or where ever the after party is? I ask because I talked my mother into walking an upcoming 5k with me. She can walk the 3.1 miles comfortably but asked me if she was going to have to walk the 3.1 miles back as well. I didn't know what to tell her. I am referring to the Irongirl 5k/10k race, in case any of you have particapated in one of these events. Thanks for your help!

Webweevil, I have never seen a 5K/10K that wasn't either a loop, or an out-and-back. And a good part of the time, the 10K will just be 2 loops. The best bet though is to check with your race organizer, or look for a course map on the race website--Irongirl should have one. I'm reasonably sure that you wouldn't have to walk all the way back to the start, but there is no standard for these things, so I'd check.

Anne

The 5K I ran was half out and half back and the finish line was the start line. They should have a map for you...How exciting!! Good luck!

webweevil, I'd have to say it depends on the event. Some races I've been to run mutiple loops and the number you run depends on which distance you're running. The start times are sometimes the same and sometimes different for the different times. Some races were completely separate routes. One of my favourites was a point to point race, where everyone started at the same time, but at a different point along the race route depending on race distance.

Anne, I hope you're feeling better soon.

I was out this morning for a humid 20.5km. I love cutback week long runs (and I can't believe I can think of 20km as a cutback!).

(and I can't believe I can think of 20km as a cutback!).Neither can I :lol: ... Man you're good to go out in this humidity, I wish I could...

But I did bike to the gym, ran 5k, then did some weights, then biked 22k... so it's all good....

ooo were only on W2 D1 (run 2 walk 4 x5) today ...

we are sgned up to do 5k on 3rd september !.. eeek.... (were doing the hyde park one as we live in london!)

http://www.womenschallenge.co.uk/

will be kinda a milestone.. as the 8 sept was the last day i did my usual job i have been off sick/ non clinical since...(until i start my new job when the CRB checks are done)
so i must be gettin better!! wooo hoo at last!

Out for 2.5 miles this morning :D That's if the route planner thingy I use is to be believed. :dunno: anyway, approx 30 mins of running, longer than last time, and before breakfast, so can't be bad!

Just have to get my nerve up for that long run... :o

Hello, I'm back from spain now! For the first time I actually ran over there, 2 3 mile runs over the 10 days I was away. Not much, but I wanted to give myself a bit of a rest from marathon training and built an extra week into my schedule to accommodate it. Some of the little niggles feel a lot better now. I'm back into a step down week which should be good for easing me back into it, only 5 miles in the morning!

There seemed to be far fewer runners over there, unless they were running at different times, but on Sunday when I ran I had a bit of a look of recognition from a couple of other runners as I caught them and then dashed past them. I would say a conversation, but it was mainly them talking, me trying to understand and replying with a quick hola before being dragged into a conversation that was too difficult for my basic (but improving!) Spanish!!!

Anyway, back now and hopefully I'll feel good when I pick up the mileage again.

I managed 5.4 miles yesterday morning and 4.4 miles this morning. It seemed to be far easier to get back into it than it was last time I went away on holiday, which is all good.

And I ran in the rain for the first time this morning! I've only recently started doing all my runs outside, and with it being summer it hasn't rained that much (or not on running days anyway), but today I got good and wet in a heavy shower, and it wasn't that bad at all!

Yesterday evening I ran outside for the first time! And of course, it went fine...I mentioned a while ago that I was hesitant about it, since I had a comfort zone on the treadmill etc., but I joined in on a group run (a Learn to Run group) and it was a lot of fun! We did 3 sets of 6 min. running/1 min. walking. No prob. I was fine with breathing/talking while running (since I go for longer periods on the treadmill), but my muscles felt it a bit more - I expect that's because of the varying inclines outside, while on the treadmill I just run on it flat. And since I enjoyed it so much, I'm thinking about joining in on their open runs which they have twice a week. :) Go me!

I had to come over and brag a little. I'm in the middle of the C25K program, and I completed my first ever 20 minute constant run last night. I did do this on a track in A/C due to bad air quality and heat outside, so I feel like I cheated a little ;) I even amazed my dh who didn't think I would be able to do it; heck, I didn't think I would be able to do it! It just feels so good to accomplish this little thing!

And I owe thanks to all of you here for inspiring me and even teaching me through this forum.

Congrats, Softballmom! It is truly a great feeling, isn't it?

I haven't posted here (or anywhere, actually) in a while, but wanted to post about something funny that happened to me recently. A few weeks ago we went to Maine for a long weekend, and one morning I woke up to take a nice long run. I'd never run for more than 30 minutes straight before, but this day was different. I don't know if it was the niceness of running outside (I usually run on a treadmill) or what, but after about 20 minutes I got this thing I can only describe as a runner's high. I've had it before in a smaller way, but I was PUMPED. I ended up running for 45 minutes straight and probably could have gone longer if I hadn't needed to get ready for a little day trip. I had a huge ridiculous smile on my face (oh, to have been someone driving by!), my pace quickened, and I felt like the world was MINE.

Does this happen to anybody else? It was my first time experiencing this so intensely, and it was awesome. Since then I've started running a lot more frequently and really am getting into it!

Lekker -- Running groups are the best, I have one that starts from September to May and I NEVER miss our bi-weekly runs...

Teapot -- :hug: Missed you girl!! Yes, that runners high is THE best thing... I wish I could find it every single time I go out, but it ain't so :( ...

It's been so hot that all I've been doing is running the dreadmill, and only 5k, every day almost though so it's all good...

hi everyone, I kinda happened upon this thread and thought I'd join. I have been running for about a year on and off. I ran my first 8k last Nov, then a 10k this past April. A friend and I recently signed up for a 10k in Oct and a repeat of the same 8k in Nov.

Aug 12th starts an 8 wk training plan for the 10k so that will be educational. There's so much I dont know and need to learn about form and pace,etc , etc. I have been working on increasing my pace by doing faster short runs. Yesterday I ran 2 mi on the treadmill in 17:58 a personal best but it did kick my butt so I need to keep working on it. Today ran outside at NOON in the 95+ heat, god that sucked. Only went about 3 mi in my bootcamp class but then they had us do sprints and run up and down the parking garage, I started to see pretty lights...:dizzy:

So of you are really doing long runs. I am totally impressed and glad to jump in here to soak up your passion and knowledge.

Hey Stephie-you still doing SBD? I've moved on to the Sonoma board jsut to keep it new and fun:D

:wave:

4.7 miles in 59 mins on the A/C treadmill. Bit sucky, but I was without knee support so I'll go easy on myself ;)

I did 8k just a bit faster than marathon pace this morning. It was meant to be 7 miles, but I'm still trying to get back up to speed after my holiday so I didn't want to push myself too hard. Plus I was on the :tread: so I was getting bored...

My doc has diagnosed some massive allergy issues that are causing my woes, so I'm off to the allergist the first week of August to get it sorted out. In the meantime I'm on maximum benedryl dose at night so I'm getting some sleep and my sore throat is down to a manageable roar. I actually got in a stationary bike this morning, and am hoping to attempt a short run tomorrow.

Welcome batmomm2000, and welcome back teapotdynamo! Congrats softballmom--a great feeling!

Anne

I've actually made all my scheduled runs this week. I even did the scheduled milage, although I did switch that around a bit. And then I ran an extra 5km this morning. We went on a day trip where I ran a 5k race in 23:45. A new pb, and good enough for 3rd place.

Tommorrow, however, is a 32km long run. I hope it goes well. I have a couple of gels to try out.

good luck on your run Only Me, great time on the 5k!!

What's a gel??

Anne, I hope the allergy meds help you feel more like yourself.

batmom, an energy gel is a source of simple carbs that's easy to eat and digest while running/biking/etc. Very useful when you get to 2 hour + runs or rides since your body starts to run low on glycogen. Gatorade is an easier alternative, but it upsets my stomach if I drink enough to really help energy wise. Generally, I just run with water, but I need to find something that will work for fueling during my marathon in 5 weeks time (yikes!).

32km over and done with. Only one more 32km long run pre-marathon. I tried cliff shots mocha and raspberry this morning and they went down fine without any stomach upset. And my last 5km were at about the same pace as my first 5km. The weather was also nicely co-operative this morning: 18C, almost no wind, and a light rain on and off to cool me down. It was a great run, but now my legs are rebelling and stairs are difficult.

I found out this morning that the 1st place winner of the women's 5k yesterday broke the Canadian women's 55-59 record for the second weekend in a row. Last week, she set a new record with 19:28. This weekend was a lot cooler, and she ran 18:58. When she came up to get her award $, I would not have guessed that she was any older than 45.

I got in 2 miles this morning. It was 90 before sunrise, so it was a slow 2 miles, but I only took 2 walk breaks. I felt pretty good--if the temperature had been more moderate, it would have been an awesome run. The benedryl is doing wonders! Too bad I can only take it at night.

Only me, sounds like you had an awesome long run, and your marathon should be in the bag now! Glad the gels worked for you. Congrats on the 5K PR as well.

Anne

good to know. I'm not quite at that point of needing a gel yet as my longest runs will be in the hour range. Some day maybe...good luck with all your training! I think i'm relaly gonna like this thread...

there is a bendryl that works in 15mins... can take it 3x a day (i think..or depends on how many tbls you take at once.. ) ... rather than once only... :carrot:

were in the uk ..s o not sure if u can get it... :dizzy: :?:

The problem with taking Benedryl for me is not how fast it works--that is fine, but that it makes me sleep, again fine for taking at night, but not so good during the day for driving, working, chasing after the baby. I'm not supposed to take any of the other antihistimines because of the upcoming allergy test, so I'm just dealing with it during the day.

The final aquathlon of the season is this week. I'm going to give it a shot, assuming we don't get a thunderstorm.

Anne

:wave: easy ish 2miles. Felt like a slog, but the actual running felt easier - does that make sense??

I mean - stamina went out of the window!!! I wasn't particularly motivated, but I still went out and did it, even though I ran less than I should've done. But the way I was running (I think I was taking smaller strides) seemed slightly easier than what I normally do outside. I think I take smaller strides on the treadmill so that's perhaps why :dunno:

It was 109F. I wussed out. New plan is to run tomorrow morning!

Anne

I'd wuss out too! I've just been out for 5 miles. After last week's stepdown/get back into it week, hopefully I'll step the training back up this week to where it's meant to be. That means a 44 mile week which will comfortably be my biggest running week ever :faint:

44 miles all in one week!?! Yowza - good for you. I'm only averaging out about 8 miles a week, and I can only imagine anything above 10.

Anne, I take to the indoor track with AC in temps above 95. So 109 would definitely keep my nose indoors. What are AZ morning temps like? I would have to get up at 5a to go running in the morning, and I am not an early bird.

44 miles in one week!?! That's a big week Helen. What milage are you planning to peak at? I think I might try to hit 70km/44 miles one week, but most weeks recently I've been in the low 60kms/40ish miles.

Anne, I think I'd be finding an airconditioned gym to run in if the temperature was 109! Of course, I run outside when it's -30C, so most people would probably consider the extreme temps here equally insane.

This morning I set out for 16km at marathon pace. At just over 10km, as I was hitting the beginning of a second partial loop near my house, I tripped, threw my water bottle, and nearly fell face first on concrete. I managed to save myself any actual injury, but I was pretty shaken up and decided I'd had enough for the morning. I think if I'd been further away from home, I'd have continued the run, but I'm glad I didn't have to.

I'm not sure, looking too far ahead in the schedule scares me ;) I think the maximum is either 46 or 48, so not too much more. My Wednesday and Saturday runs are now as long as they go (8 miles), I don't think my Tuesday and Thursday runs get any longer now (5 miles), and this week is 18 miles on Sunday and I'm only going up to 20. So this is about as hard as it gets, hopefully!

8 miles done this morning, I'm getting there, slowly. I realised earlier that I don't actually have that many more long runs left, I might start counting them down (unless it makes me too scared!) I also had a moment of madness last night when I started considering triathlon once I've got the marathon out of the way (although I'm going to get a ballot entry form for London later today, so you never know, there might be more marathon action before that - only about a 1 in 6 chance of getting in through the ballot though :( )

Wow! 44 miles in a week - that's impressive, Helen. So when you train for a marathon, you never actually do the 26 miles in advance?

I joined in again with the Learn to Run group, both on Sunday morning and today after work. Everyone is so supportive - I'm definitely liking that aspect of it. Plus, being relatively new to the city, it's nice to meet more people since I know very few outside of work. We were doing 2 sets of 8 minutes, 1 minute walking, then two additional minutes of running at the end. It felt a lot tougher (even though I've done sets of 10 minutes on the treadmill), plus we had stairs and two bridges to go over during our route today - and I've not dealt with inclines before, so I think that took a bit out of me. Next week we jump up to 2 sets of 10 minutes. Oy.

Then, feeling all good about working out, I decided to climb the stairs up to my 12th floor apartment. :) That, surprisingly, went much better than I expected - I didn't even have to stop - though admittedly I was starting to curse a bit around the 10th floor. ;) I've walked up them a couple times and I'm trying to make it more regular as it's another good way to get more activity into my pretty sedentary days (I work in an office).

No, or at least on my plan you don't. You go up to 20 - 22 miles and then rely on the race day atmosphere and the extra energy you've built up from tapering to get you round the rest on the day. Or that's the theory ;)

I did my 5 miler this morning to take me to 18 out of 44 done. I've actually checked the rest of the plan and I think this is the hardest week. I have a couple of weeks with longer long runs (the 20 milers), but on those weeks my Saturday run is only 5 miles whereas this weekend I have 8 on Saturday and 18 on Sunday. That's going to be hard, particularly if it doesn't cool down. Still, the worst is almost over and I've counted only 12 more runs over 6 miles, which doesn't sound so bad.

:cp: Helen you're doing great!

I did 1.5 miles yesterday in the gym. Was completely not up for it at all! Meant to do 3 miles, but just flopped and went home. *sigh* Was very bothered by the heat all day yesterday, so I'm putting it down to that. Got a 6 miler on Friday, so I guess I need to get some good Zen music sorted out and perhaps put those silly audio books on my Zen like I've been meaning to! (If I can find them on my computer!)

Hi guys, I have been running and reading but not posting. Great mileage, Helen! My long run this week is 9 miles. That will be on Sat am and...it sounds like such a long long way. >Sob<! Got to fix my attitude!

3 miles this am. Saw the sun come up over the mountains and I was glad I hauled my carcass out of bed.

Hi guys! C25K student with a question for you - I've read both on this board and on the coolrunnings board how running is not for loosing weight. Instead people talk about how it reshapes parts of your body. In the 3+ weeks that I have been on the program as well as daily walking on the treadmill, I can see a difference in my lower legs, everything below the knee. Unfortunately I see no difference about the knee, where all the jiggle is. :dizzy: Anyway, would anyone care to describe the changes their body went through because of running and about when these changes occurred. I know I should change the way and the amount I eat, but from past experence, I know if I start two new fitness programs (running and dieting), I will most likely give up on both because it is too much to adapt to at once. Once I get through the C25K program and running becomes a habit, then I will consider dieting. Again, what kind of changes in my body can I hope to see as I become a runner?

My boobs disappeared and my legs got skinny - my thighs particularly. But I lost a load of weight at the same time, so maybe that would have happened anyway. I don't agree that running isn't for losing weight - it's great cardio and I put most of my loss down to it. You need to do other stuff too, and may not lose from running alone, but it certainly is a big help!

For above the waist type stuff, your abs get a better workout if you run outside where you have to control your balance more, rather than on the treadmill which is nice and even. Obviously it's not a substitute for a good abs workout, but every little helps, and varying your running surface and building some hills is a good way to work different muscles while you're getting that cardio in.

I have always had problems with my butt hips and thighs. I had a roll of fat above my knee and a pocket of fat behind it. I had been running for about 2 months, not really dieting but also working out in other areas. Running really was the difference and the reason my body started reshaping itself. I lose about 2 inches off my hip/butt area and the same off my thighs. I am no longer seeing that roll of fat over my knee and although behind my knee is still squishy it is getting leaner. I feel like my skin is adapting to getting tighter and firmer, diminishing my stretch marks.

batmomm - you look fantastic in your avatar and so close to goal! I'm no longer doing SB just counting calories and trying to work out regularly. How have things been going?

Only one more run to do in the week from ****, I got my 8 miler out of the way this morning, so only 18 more to do tomorrow. Hopefully itwill cool down a little before then, during the week I run really early (about 5.30am) so even running at 7.30 like this morning is a fair bit warmer than I'm used to, so when I'm out there for 3 hours I could really do with it not being too warm at 10am when I'm flagging! They've been saying that cooler weather is on its way for ages, but it doesn't seem to have arrived just yet.

Good luck with your 18 miler tomorrow Helen! I've got a cutback week long run wise, with "only" about 24km/15 miles on schedule.

Lekker, some experienced marathoners will run 26+ miles in training. But I'm training for my first marathon, and the first time I run 26.2, I want someone at the end to put a medal around my neck. Most beginner/intermediate schedules don't go beyond 20-22 miles with the theory that 26miles in training is too hard on your body recovery-wise for too little training benefit.

It's been warm here too, but even worse, humidity has been 95%+ (without rain!) in the early mornings when the air is coolest. It's like running through soup and sweat just does not evaporate. I ran about 15km yesterday morning through the soup, today I decided that I'd rather face the heat of the afternoon than the soup of the morning for an easy 5km. Tomorrow I'll be up early for 24km. Then only one more 32km/20mile run before my taper starts. The end of August is coming up way too quickly. I did just finally get a new pair of shoes yesterday, so at least that is sorted and I don't have to try out a new model for the marathon. Both the old pairs I was using had 1000km+ on them.

I've had a crazy week with DH on travel and DD sick again and banned from day care (not me this time, so far). Got out for a short run/walk (2 mi) yesterday afternoon. It was so HOT, humid, and I was pushing the baby jogger. I cut myself a break and just ran and walked when I felt like it. 30 minutes. Not so bad.

Webweevil, I went from a size 18 to a size 10/12 and dropped 25-30 more lbs when I started running (down about 75 lbs from my start at size 24). When I started doing the long distance stuff (anything more than half marathon), my appetite went crazy, and if I didn't eat I felt sick and terrible. So I ate more to appetite and my weight stabilized at just slightly overweight (much better than morbidly obese) and my running got better, if still slow. I don't think I reshaped as much as just generally shrank.

Helen, hope your long run goes well, same for your short one, Only Me. Stay cool out there everybody--it's nasty.

Anne

My run didn't go well :( I was going strong just past 8 miles when my hip just went and I had to stop running. I was about as close to home as I was going to get in the next 5 or 6 miles so I decided rather than carry on (which would have been v. painful), in the interests of not making it worse I'd head home. I had a three mile walk back, the first one was absolute agony but after that I seemed to walk it off a bit, and I could have run the last mile but had mentally switched off. No crisis yet, I've rearranged my schedule a little and still have time to re-try 18 before heading on to 20 (I had a spare week built in for a holiday anyway, so I can play around with runs a bit to fit them round that and miss a shorter run rather than one of the important long ones). Other than that, I actually felt quite good on the run, up to the point where I stopped!

That's too bad. You're smart to cut the run short rather than running through pain and taking longer to get better. Hopefully it will be cooler in another week or two as well.

It was wonderfully cool and not humid this morning. No fog/mist hanging over the city at all and beautiful blue skies. I slept in until almost 7am and then had a great 24km long run.

I think I can now win for oddest animal spotted on a run. There was a small seal trapped near the marina. It was too weak to get itself up onto the floating dock it was near (and 15 feet below the boardwalk, so way to far for anyone to attempt to help it). By the time I ran up, several people had been called, including the aquarium. I hope the little think is ok now. I have no idea where it came from though. The aquarium was aobut 10km up river, and although the river is still tidal (barely), it's a long way from salt water or where you'd expect to find that sort of marine life.

Sadly, the only unusual wildlife I saw on my run was a dead rabbit in my path :( (There was other stuff too, but nothing I don't normally see).

My hip's feeling much better now, I had another 3 mile walk this afternoon to try to loosen it up and hopefully with a lighter week of running this week I'll be in good shape to attempt 18 miles again next Sunday. I'd rather be slightly underprepared than injured at this stage of training, I can always finish the course slower if I've not done enough long runs, but I won't get round at all if I injure myself badly.

You'll be fine for your marathon, Helen. Just stay healthy!

I went out for a short 2 mile run today. I was slooooowwww, heavy heavy legs for some reason, but ended up running pretty much the whole thing. This is frustrating, but at least I'm getting out there.

Anne

Helen -- Too bad about your run, but good for you for slowing down and taking care of yourself...

It WAS gorgeous and COOL here this morning too, but DH and I had made plans to go biking so we biked 38k, it was nice on the waterfront....

Did my run on Friday on the treadmill - was absolutely shot at - my legs felt like they'd been beaten with a stick!!! And that was before I got on the treadmill! We must've done extreme legs on Thursday!

I only managed about 4.5 miles, but that was enough, my legs were cramping and I was tired, so I thought I should call it a day. I still have enough time to do more! I'll save up some energy for this Friday and do my 6.5 miles properly!

Did 4 miles on the treadmill this morning, it felt good, but I still prefer outside...

Last week I got in 27 (24 scheduled) miles in 6 days of running - had a long one of 9.5 (7 running, 2.5 walking)...trying to get my endurance back up...But - I am definitely happy with my progress - I burned about one whole pound off in pure running :)

This week I have scheduled 26 miles...right now my big hurdle in September is getting past the dreaded 13.2 mark...I am scheduled for a 14-miler in mid-September...we'll see about that :)

Glad you are feeling better Helen - take care of yourself :)

I had a good swim this morning, which really seemed to help. Tomorrow I'm going to decide what to do when I get up, either a 5 mile run or 50 minutes on the exercise bike, depending how my knee/hip feel. Hopefully a bit of sensible cross training will help rather than running if it feels dodgy.