I'm not sure if there is one set for runners... but just thinking that mph is how many miles in an hour (60 minutes), I'd assume on a treadmill doing 6.0mph (6 miles in 1 hour) if you did that you'd get to 3 miles in 30 minutes

Speedwork - hrm - well this past week we did relays - like I would run 400 and then my partner would while I took a breather - and it was supposed to be negative splits - which I guess means I was supposed to run it faster each time :) we did about 2 miles of this.
I mostly, by myself, will do like a one mile run, where on the straightaway parts will speed up to a sprint - and cool off on the rounded edges (on a track).

Also to help with speed work - jumping is good - like knee up jumping, or hopping up.

We also worked on some things to help our "stride" like knee raises, kicking our butts :) and something with a latter, like stepping in it fast - reminded me of hopscotch.

Hrm - that is all for now - any other ideas?

I have a great book on running, almost with TOO much information, and it talks a little about speed work, mostly what bida has listen, plyometrics (I believe its called) which you can google.... and also fartleks, which is speed intervals by distance

plyometrics are great - esp for women, as we have a bigger tendency to hurt our knees than men do. (something to do with our hip/knee ratio).

fartleks sound funny.

Oh yeah - i get runners world - I love it! It is kind of geared towards marathon racing - but it has great advice.

ugh - my room mate just stinked up the apt! (it is not roses!)

iTunes people~

Perhaps it has been mentioned, so if this redundant, my apologies. I found the C25k program in Podcast form on iTunes (Robert Dulley- podcast for runners, or something like it). Anyway, thought the beginners would be interested...

Next week, I start a once-a-week 3 mile run with our hockey director. He has everyone on some kind of fitness plan around here :lol: For some, it's racquetball, others basketball, perhaps some ab work, but nooooooo... I get to run with a 6'4 hockey player. Pray for me please!

Bida- those are some great tips!

It'll be fun! Something new and different... Good luck junebug!

Also... I attempted running a little today, got a slow job about 5 minutes, then just started biking instead...

Eventually... Its my goal to become a consistent runner... not fast, just consistent!

How did it go Junebug?

Urg - I have my race on sunday - I so skipped my 7 mile run on sunday because I went sail boat racing and they gave me two (TWO) dirty martinies - and then I had some wine - urg - I did have a headache at 3 in the morning - and monday was a lost cause - today I got back on track - and tomorrow I literally go onto the track (another speed track workout). so we shall see!

Good job deam - one day at a time!

B

Just wanted to add, that though I didn't do anything today, I did get in some cardio on Tuesday about 45 minutes between a Cross Trainer and an Eliptical... Baby steps! :)

Bida- Good luck! Sunday, thats so exciting, you'll do great!! I'll be waiting to hear about it

I'm here... just quiet. :P

I ran 10 kms today - totally out of the blue. Couldn't believe it when I tracked the route! More on my blog. ;)

Sushi

Hey Gals!! I am going to start a version of C25K tomorrow, and was just thinking about starting a thread on running and then I found you all! Yay! I'm pretty excited to get back into running and am happy to find other people who run. Most of my friends just are NOT into running and would prefer walking/drinking coffee/chatting.. possibly all in the mall. heh. I'm a 27 year old gal, looking to improve my life and lose some weight along the way. I look forward to getting to know you all. :)

-Aimee

Where have my runners gone? not running any longer?

Well - I completed my nike 5 mile race on sunday - it was fun - a little too much people and vanilla ice started playing his one hit song ice ice baby just after I passed him on the race course :(

My official time was 9.21 minute mile - but I think it was more like 9.11 because just after we crossed the start line we were again bottlenecked and I think it took about a minute to start really running - and I ran a mile yesterday at the end of my track workout and did it in 9.08.

We did a fun sprint series yesterday (I am the second slowest, and last week the slowest, who does this) and we did 200 sprints - resting for 20 seconds and then going again - the fast people did this for 800 meters - 1/2 mile - whereas the coach guy told me to only do 2 - but I was like caught up with the slower of the fast guys - I think I could have done at least one more - but then I was told to do a 400 recovery - oh well. Next time! (I liked them - I was faster than I thought I would be!)

Hrm - I should sign up for another race - may do a triathalon on November 4th.. maybe!

B

Am I slow? Vanilla Ice was there? Either way, CONGRATS on your race! 5 miles, thats CRAZY! Oh speed work, makes me think of track days from high school...

I got in some machine "running" about 3.50 miles or so... Felt GOOD!

Hoping to get back in the swing of things now that life isn't too hectic!

I signed up for my first 5k, it's Dec 2nd! I'm pretty excited about it... even if it is just a small race. Gotta start somewhere, right?

Vanilla Ice? Thats pretty fun! Phew, sure makes a gal feel old because I remember when he first came out! heh..

-Aimee

I got in a 3 mile run-it felt good, it was hard though...did a slower pace, about 10minutes per mile.

Dreamer - what do you mean am I slow?

Yeah - ice ice baby was there - I remember his hit - 5th grade for me! And now I am in grad school - CRAZY (oh I guess that is like 15 years now???!!!) And yet everyone still knows that song so well!

Also coolio young MC and the cast of 90210 were supposed to be there as well as de la soul.

Congrats on signing up for your first race Aimee - that is so the first step - you will so have a goal now to work towards!!!

Ugh - to run tonight - I need to start swimming again too. And I need more music to run to. And I need to be better about my goal - because I still have 17 pounds to lose before I buy myself the nano and arm band and that pedometer thing for my present - I want I want!!! But now there are colors - I wonder what will be there in 17 pounds???

B

I went out to do my second last prep day before I start the serious training. It's scary how bad I've gotten since April when I did a 10k! Wow, where did those 5 months go!

bida - you are 1 year younger than me (possibly.. I just turned 27), so I guess we remember all the same music, heh. I got an ipod mini a few years ago, I love love it!! They don't make arm bands for it anymore tho :(

So I'm curious, whats a good time for a first 5k? Or just a good time for it? I was thinking under 30 minutes, is that aiming high or low? I don't really know these things. And I have no idea why I'm so worried about the time yet I haven't even STARTED the actual training! LOL - I'm crazy sometimes.

-Aimee

under 30 is just under 10 minutes per mile right - so that is 3.1 miles -
Yeah - I will be 27 in feb - happy belated to you Aimee!

It is so doable - I mean - 3 miles - as much as it seeems a big distance - it really isn't - we should be able to run for 30 minutes! - though if you haven't run for a while - it may be ambitious to run so "Fast" - but it depends on your pace - what was your pace for the 10K? I am sure you can get back to that pace in a few weeks training - esp since you would be running half the distance - I would def recommend some speed workouts. I think you could pick up a 3k in as little as 3-4 weeks since you have been a runner before - it would just take some dedication on your part - April wasn't so long ago - start with a mile - I bet you'd be able to do like 1.5 the next day - and then keep building from there.

My pace for the 10K I ran in April I think was 9.32 and my pace for the 5 miler was 9.11 - so I have improved in time - yay! I hope to be under 9 minutes on my next race - but I am not sure I am putting in the real time to do that (though I think the hills around my neighborhood have been helping me as well). Ugh - that reminds me - I must start running more!

Just do it!

B

The 10K was a slight disaster, it was SUPER hot out, and one part of the course is a steep hill followed by 1.5k of a slight hill, I thought my legs might fall off! I couldn't believe how hot it was in April, I even got burnt and I always wear 30 sport SPF. We mostly just jogged too, we ended up doing the entire 10k in 95 minutes. Both myself and my bf ended up with some nice heat stroke as well, phew.. the 5k will be SO much better!

I am thinking of starting with the Couch to 5K program, I may even just follow the entire thing exactly because it's a 9 week program, and the run is in 9 weeks, perfect right?

Thanks for the belated bday :) And thanks for all the replies, makes a girl feel right at home :)

-Aimee

That sucks! I have never run in a race where it has been extremely hot. Here in CA its usually hot during the day - so I try to run just before the sun sets, because it always drops like 10 degrees or more.

how is the training going?

Yesterday I ran for like 19 minutes around my school - I found out that I ran about 2.3 miles which means I was running at a 8:30 minute mile. I was impressed if that is true - I mean yes I was running hard for a lot of it - but I am happy if my time is dwindaling - I would love to get down to the 7:40 mile I once ran in high school - and even surpass that - that would be sooo cool. 7 minute mile - wow - cool. I know my weight partially keeps me from being able to run faster - so more motivation to lose more!

B

bida - thats a pretty good time :) Keep up that great work.. the weight will definitely come off with the running.

I did my very first actual running training yesterday for the 5k program, it went well.. a little hard at first. Today my thighs are alittle sore.. so I obviously didn't stretch enough. I run again tomorrow, so I'm going to take the time to stretch properly.

I still haven't really managed to master the eating right AND exercising thing yet, plus with it getting cold here.. I'm hungry and cold ALL the time! I am resisting the urge to stay in bed with hotchocolate every day.. heh..

-Aimee

did 3 miles again last night...my goal this month is to run 4miles a couple of times this month...

hello ladies

well i did it - i did my first training of the C25K. granted it was a last minute decision i made at the gym and therefore had to try to remember the timings and in the end i went with 30 sec jogging and 90 sec walking (which is wrong BTW). pleased to say i completed the 20 minutes. my legs are a little sore today - i guess i could have stretched a little better afterwards - but I DID IT!

running here i come :p

Hey all!

Good job on getting it done! Your legs are also sore becuase your muscles are actually breaking down (and then have to rebuild back up) - it's a good thing - make sure you eat after you excersize - a banana is a great pre-snack I have heard - and after snack! that way your body won't eat your muscles for the protein it needs to rebuild.

Today i went spinning - I like it a lot but I don't always love the music our instructor picks - sometimes he has good ones sometimes not.

ok - so this is my dilemma of the day - I know my decision - but I am kinda sad.

I really wanted to do this triathalon on Nov. 4th in Catalina (an Island off of LA) - but I found out today, that the thing I want to really do next semester conflicts in timing. Basically I submit to want to pitch to direct a film next semester. Those 10 people that get chosen to pitch are chosen on Nov. 3rd and there is a mandatory meeting on the 4th - which means - I can't do the tri. But I can't just prep for the tri and go because its on the island - or I could - but nope - the meeting is at 10AM and the tri is prob at 8am. Anyway - I better get chosen - I have a good chance in getting chosen - so I hope I do. I hope I do. Ugh! I have to put together a directing reel and what not - and hope my scenes that I directed are fantastic.......

Ok - it just sucked because it was the first tri I was going to do - and i don't even want to think of the possibilities that I wouldn't get picked for the pitch - so I don't even want to do it as a back up plan (plus it would cost me like lots of moola).

alas.

eating and excersizing = also not my forte.

B

Daisy - I did my first one on Monday! Have you got a 5k planned at the end? I am doing one for charity on Dec 2nd. My legs were a little stiff today as well.. I only really noticed it when I sat down to pee this afternoon. So if I can avoid that I'm good ;)

bida - aww, that really sucks. Really isn't any way around it, thats a hard one for me I'm so used to getting what I want. Maybe I'm spoiled, usually things go my way if I want it.. or maybe I'm just lucky. A triathelon sounds fun, I was thinking of doing a beginner one next summer. I used to compete for swimming as I was growing up and thru University, and I used to have to bike to swim practice everyday. Now if I could master this running stuff!

-Aimee

Daisy- Congrats, I don't have the C25k program, but I do have some running programs I really want to start, right now I'm trying to do this "Kickstart" program I found in Shape thats a goal of doing at least 60 minutes of cardio for 7 straight days to build habit, I'm already on day 2! But... back to my point... CONGRATULATIONS!

Bida- Tough decisions, I hate those. I'm so bad, and can't make up my mind for the life of me.... I won't try to give you advice, but good luck! Is there any other tris you can find? Perhaps another one in Catalina? I know Catalina is beautiful, that would be a beautiful location, but just have to weigh the priorities... I think other Tris will come along, but this pitch might be a once type thing... Is this your last year in school?

Good luck w/ everything ladies! I've been making it to the gym, yay for me. But now I'm just swamped with work, not fun. But, I'm glad I've been working out, I even got in some running time, and hit 5 or so miles on the Eliptical Machine (Not running, but at least cardio) I want to get through this 60 mins 7 days a week thing and then start running 3 days a week...

no - i won't sign up for the tri. sad but I wont - there is anotehr one on dec 10th that I can do - so that is cool. i just wanted to do catalina because it sounded like it was fun and beautiful and was going to be a team building kind of thing (cause the race was on sat, and we were gonna stay on till sunday) In the long run i need to do this other thing - so I hope it comes to fruitation!

good luck all!

So excited! I decided to start my running program, its based on time instead of distance w/ a goal of running up to 20 minutes w/out walking breaks... Well I did the first workout, it was challenging but SO REWARDING! It felt so good finally doing it!! I've been procrastinating for about 10 months or so (It was my New Year's Resolution)... Well that is all! YESSS!!!

yeah dreamer!!!! good job!

I did my weekly coached workout yesterday and I am in the slower group - me and like 2 other women - and as we were doing the first 400 in a series (400,800,1200,800 - the faster group went up to 1600 I believe and then back to 8 or 1200) my coach looked at my time and said - you are getting faster, we are gonna have to move you up to the faster group! (i was like - no - I'm not read to keep up with them) but it made me happy!

B

Hey Dreamer: I love SHAPE magazine, that is actually how I started my running program-

In their April issue it had how to run and do a 5K program. I can easily do the 3miles or 5K now, so I am challenging myself to run 4 this month.

I did my second workout of the first week yesterday, and it went GREAT! Afterwards I got some crazy pain up my cyatic (spelling?? ) nerve, it went away with tons of stretching though. I really gotta get some new shoes.

bida - congrats! I bet you'd be faster even with trying to keep up with the other group. Aim high!

I am seriously addicted to Shape as well.. I think I cut out that running thing as well, I lost it tho.. thank goodness for the internet. Thats how I found the C25k.

-Aimee

Hey all!:wave: I don't remember if I posted before I left or not....I thought I did but things went so fast. Anyhow I went up to Washington State to visit family for a couple weeks. I got back around the 22nd last month. It was nice, but I really didn't get the exercise I wanted in. This past week I didn't do much of anything and you all know we tend to shy away from here when things aren't going well :lol: But I'm back at it. The girl I go with started teaching again so we've been going at 5am....ouch. But it feels really good to be running again. I thought I was going to be back where I started, but to my suprise things weren't bad at all. I've even started taking my doggy(chihuahua/jack russell mix) with me and she keeps up. Anyway I'll end this before I end up writing a book :D

Hey what tennis shoes does everyone wear to run?

I currently have a pair of asics, but am looking into getting some new ones. It's time, it's been about seven mos, now.

I have a pair of Nike Shox and New Balances

I also have nike shox, the pair I have now sucks though.. the first pair I had were SO good. I am gonna hunt for new shoes this weekend I believe..

-Aimee

Yeah, I'm not really a fan of my Shox, but I haven't been consistent enough to buy new shoes...

I did my 2nd running workout today, tough, but YES! So excited... I got to about 2.4 miles today... Just wanteed to share..

Good luck girls! Keep it up over the weekend! Sometimes thats when its really tough for me!

i wear saucony 3d grid - but the best thing to do is go to a running store and get yourself fitted - I lost a toenail training once because I had the wrong shoes on! Gross and painful (it is back now though :) )

run safe!

I agree that it's a good idea to get fitted for shoes at a running store, my mom has done it twice actually, the first place was at New Balance, and her shoes were not the best for her feet. But the second place we went suggested a different brand, Brooks, I believe. She LOVES them!

So I finished week 1 of C25K, and am excited to start week 2. I finally got a stretching thing down so that I'm not sore the next day.. makes such a huge difference :)

Tonight I am off to a Martini party... but my runner friend will be there.. I guess that doesn't count as training of any kind, eh? ;)

-Aimee

haha - I had a martini last night (and a gin and tonic) with a triathlon member - i don't think it counted ;)

yes - make sure you get fitted at a non biased shoe store - aka not nike...

bida - I definitely had more than one martini, but I guess they are better than some of those cocktails out there.. lower in fat? I am trying to be positive about this ;)

How often do you all run? The training program I'm following says 3 times a week, I am concerned that it's not really enough? I was reading a magazine article that says 45-1hour of exercise a day! I'm thinking of adding some other exercise in, any ideas?

-Aimee

I just do my running/training program the 3 times a week, the other days I do other cardio, I would love to do more, but right now the 3 times a week is enough... But if you feel like you can do more, I'd do it... just don't strain yourself