Mk - Thank you so much for the advice! Wednesday is my long run and I do it on the treadmill since I'm only up to 4.5 miles outside. Once I start running 6 miles outside, I'll do my long runs on Saturday mornings and I'll do them outside. You're right, the long run is really important and it makes me feel pretty bad *** :). But I do think I'll take your advice about intervals and do those on Monday. I usually run outside on Monday mornings, but as the sun comes up later, it's gonna be dark when I run and I'm not really comfortable running in the dark. It's probably safe, but still kind of unnerving, so maybe I'll use that time to work on speed on the treadmill. Would it be bad if I only do 1 outdoor run a week? I can tell that my long runs on the treadmill definitely help build my outdoor endurance, but very slowly. Great pic, btw! You look so strong and happy! That pic makes me so excited for my upcoming races! And thanks again for your sharing your wisdom :)

Cake - The 10K is my first race ever, so ya, the half will be my first. So excited!! I'm like you and am definitely hoping to do a practice run of at least 12 miles before my half, even though I'm SURE you will finish strong, I understand wanting to feel a little more comfortable before going into it. Whatever you decide, just know that you're gonna kick butt!

Ideal - I'm not expert, but I agree with Cake and think you should just add 1 day. There's no need to push it and risk injury. What's your current running schedule like now?

:D I'm still waiting too! Everyone keeps laughing at my black toenail.

I must kick myself off the computer and go running this am. But I cant seem to find the energy (thank you period!)

Hey everyone!! I checked in with the May or June thread (can't remember...then again I can't remember what I did yesterday, so... :lol: )

My first race is in a month!! It is a 5k - I feel like I have been training for this forever... ok, since February. :o I was thinking I would take until next May to do a 10k, but I recently upped my miles to 4.5-5 and it went pretty well. There is a 10k in October (3 weeks after my 5k) that I'm considering doing.

I'm reasonably confident that I can increase my mileage in time for the 10k. But I made the mistake of looking at last year's winner's times for this particular race. I can't believe people are running a 10k in 27 minutes!! That's faster than my 5k time! :faint:

My goal was to finish in just over an hour for a 10k. Right now my 5k time is around 31 minutes. I'm following Hal Higdon's novice 10k training program... considering I'm still a fairly new runner (7 months), should I just aim for finishing the 10k and not worry about time?

ALSO! mkroyer - how the heck do you do a 7 min mile time with short legs?? You are amazing! I feel like my 5'4" legs are keeping me from doing anything over a 10 min mile... can I expect to get faster the more weight that I lose? I feel like I'm doomed for a slow mile time from the beginning because I'm such a shorty!!

It all rainy and gloomy outside...ick so I will on the TM today....which is normal for me but I like to one a week outside. I was supposed to do the 9 Miler today but I think i will push for an even 10 ;) thanks MK

Fat Pants - Well for a first of any kind of race I would for just a finish. Who cares how long it took yah! You ran 6.2 miles!!!!!! :carrot: So in my opinion I think finishing would be awesome in itself. WTG on 5 miles so far. I have seen you the last few months threads and you have come a long way. Good Job for sticking to and still pushing.

Taking charge - thanks. How was your run today?

MK- :wave:

Fatpants - welcome!! Glad to see you here. You've been doing so well with your running that I really think you're ready to train for a 10k!! I actually started running in April and am doing my first race ever, a 10k in October and a half marathon in February! I mainly run 4-4.5 miles with 1 6 mile run a week, so since you're already up to 5 miles you definitely have enough time to make it up to 6. In terms of speed, I'm running comfortably at 10min/mile and am working on getting down to 9:00-9:30, so it's definitely possible with my short little legs! Mk is an amazing inspiration with her running and her ability to push herself so stick around and you'll be running faster and longer in no time!!

I havent been running in about 2 weeks, so I did drag myself off the computer to go. I did 2.2 miles. I'm so slow. But I feel better now that I went :)

I'm doing a 5k the 2nd week in Sept. So I need to get back into it! :)

I know I need to get new shoes, but I keep getting blisters on the arches of my feet. And I'm not sure why.

fat Pants- ABSOLUTELY DEFINITELY WITHOUT A DOUBT you will run faster as you loose more fat (note i said FAT and not WEIGHT). Fat is dead weight to a runner..... ive dreopped about 9% BF in the past 2.5 months and my running times have gone from between 9 and 10 minute miles (usually, depending on the distance of course) down to 7-8 minute miles (even on REALLY long runs im able to maintain close to an 8 for the entire run!!) And im still getting faster!! Todays run included 2 1600 meter intervals strewn into my regular 10K course, and i was able to run one of them at 6:46!!!!! WAHOOS!!! Short legs dont mean anything--MOST of the great woman marathoners today are much tinier than us-- 5'0" or 5'1"--deena kastor and constantina dita (olympic gold in bejiing)! of course, if you want to RUN fast, you have to TRAIN to run fast as well...intervals, tempo runs, pace runs, fartleks, etc...... There is an actual equation to determine your speed increases based on percentages of BF lost. I dont know how accurate it is overall, but for me it was pretty close to the truth. I did not however,have a lot of weight to lose to begin with, and i was already a consistent runner with many races, including several half marathons, under my belt! I was not fast, but i was FIT & FAT!!! Here is an exerpt from an article i found with this equation.... In a nut shell, you gain 1% in running speed for every 1% reduction in body fat!

6
Losing Fat and Gaining Speed
Want to run faster? Lose some fat. Excess fat mass is dead weight to runners. From your
high school physics class, you may recall Newton’s second law of motion which stated that
acceleration is directly proportional to force and inversely proportional to mass. In other words,
if your muscles can develop a certain amount of force, the acceleration of your body will be
greater if your body mass is lower.
If you lose excess fat mass, but maintain your oxygen uptake, you have more oxygen per
unit body mass. Based on oxygen consumption dynamics, sport scientists have calculated the
energy savings associated with fat loss. Basically, you gain 1% in running speed for every 1%
reduction in body fat. To put this in perspective, if you currently run a 10 K at a pace of eight
minutes (8:00) per mile, losing 5% of your excess body fat will improve your time to 7:36 per
mile (8:00 x 0.05 = 24 seconds faster; 8:00 - 0:24 = 7:36). Consequently, you will run the 10K
about 2.5 minutes faster, and your marathon about 11 minutes faster.
Not every runner has excess fat to lose, but if you do, it is a proven way to get faster. On
the other hand, excess body weight loss in someone who is already very lean may be
counterproductive, and running performance may actually get worse, not better. If you have
trouble losing excess fat, see a sports-oriented health professional, such as a dietitian.


and the link to the entire article if you are interested.....
http://www.tidewaterstriders.com/doc...orunfaster.pdf

Antoher thing to consider about running faster--now this is only my opinion, from my own recent experiences......I found that the ability to run fast was there physically for me, but mentally i was not ready, or able, to prove to myself that i could do it! I had to allow myself to run fast, right out of the gate during a race, and not worry about pacing, and whether or not i could sustain it, and if i went out too hard, adn if i was going to die before i was halfway done, etc... I went out hard (too hard!!) i went out fast and i said to **** with what happens and how i feel at the halfway point, and it WORKED!! I broke through my own mental barrier that said i wasnt good enough and i found that even I could comfortably sustain theses paces, wonce i adjusted my body to the pace...and it was hard, and it was FANTASTIC...... as my tag line says "get comfortable being uncomfortable"..... i am now not afraid to push myself, i dont say to myself "well, that pace is a little fast for a 10 mile run, dont ya think?" (within reason of course......you will find your stride, i promise....as soon as you break that 10 minute mile, or that 9 minute mile, it will be a huge boost, and the best part is, while you are loosing all that weight, and getting faster by virtue of dumping fat, you will also be getting into better cardiovascular shape at the same time....you will be UNSTOPPABLE with that level of fitness, when your body doent have the excess weight to pull around too!!!!
Good luck at your 5k AND 10K...... sounds like you are more than ready for the 5K, and practically already there for the 10k too!! DOnt worry about your finishing time for this first 10K....try and relax and enjoy it...Ive always found (and im sure others will agree) that when you have a "goal" finishing time, it is much more stressful, and the race is not at ALL as enjoyable....

cakebatter- Hi right back at ya!!
So you decided to go for the 10 miler, eh?? try and slow your pace a tiny bit, to account for the extra 2 miles you are tacking on to it from last weeks mileage...Youre gonna do great, but promis you will listen to your body, if it starts to feel like too much after you pass the 9 mile mark....DId i read that right, that you are doing the 10 miles on the TREADMILLL??????? if that is the case than i APPLAUD your determination, willpower, and ability to amuse yourself in your own head for over an hour and a half!!!!! I would rather shoot myself in the foot than run that far on the treamill... !!! :)

Thank you to ALL of you runners out there!! You say such encouraging and wonderful things, and im so so glad to be able to help out in any way i can (pretty soon you guys will be so seasoned you will be dishing out the advice to everyone else!!!!)

Thanks girls for the input... It's kinda hard to estimate how much I've been running since it's been different every week (because of the training plan written by someone else).

On average I'd say 2-3 runs of 40-50mins and then sometimes an extra 10 minute "Brick" run or two (A Brick is when you run right away off the bike to practice the odd way your legs feel)

I guess once my race is over I'll lengthen the short brick run and try for 4x per week. The 15k beginner plan I'm following after Aug 30th is only 3x per week but I really think I could do with at least an extra run in there.

do what feels right idealmuse!!!

I am sad to say I had to make it a short run yesterday of 5 miles. Boo. I didn't have enough time so I am going back to my original day of Sunday for my attempt at 10 miles. I do ALOT of my long runs on TM due not exactly knowing a path. But I found this cool thing called mapyourrun.com so I will be using that. I have a GPS but I didn't really want to experiement you know. On another note I ran a 5k yesterday (the first part of the 5 miles) in 33 minutes. I was stupid happy about becuase that included my 10 minute warm up (at 11:45 pace) which mean I kicked a** the last 23 minutes. :carrot:

MK - Thanks for the how to increase speed info. I was always looking to increase mileage and never really focused on speed. But now I really want work to a 10 min mile comfortably.

Ideal - seems like you have a great plan worked out. Let us know how you're doing!

Cake - way to go on the awesome 5K time! I LOVE maymyrun.com! I've mapped out a lot of fun routes around my neighborhood that way and I know exactly how far I'm running. It's a great tool.

So I went on a 4.25mile run this morning with my good friend/training partner and she's a pretty fast runner so we finished in 40:20, which averages out to about a 9:30min/mile! I was soooo exhausted by the end, even though it's not THAT much faster than my usual 10min/mile, but I could totally feel the difference. It feels great to have finished though and I will most definitely be working on increasing my speed these days.

Hope your weekends are going well and everyone's getting in some good runs!

Holy cow you guys are a good source of inspiration! I was a runner back when I was in the military, but never really kept it up like I should have when I got out. I did a 5K in August 2007, but have done not a thing since. Well, I've had a day here and a day there of running, but nothing consistent. Now a coworker and I are pushing each other to complete the C25K, with her running a 5K on Thanksgiving and me running one the week prior. By my next birthday (next August!) I want to complete a half-marathon at least, if not a full.

I'm in Texas, so it's bloody hot during the day, but I've arranged to go running early to beat the brunt of the heat. :) Looking forward to further inspiration!

Welcome back to running Smee. From my experience getting back to running after an extended break isn't as bad as learning for the first time. Great goal with the Half Mary next year.

Boy you guys are all a lot faster then I am. I'm hoping my speed will really pick up with the weight loss. I was about 20lbs lighter when I could do about 5.0-5.5mph but right now I seem to be trucking along so slowly at 4.5

Anyway I did a run yesterday for an hour and it felt pretty good. I have a feeling I'll be okay for my 10k at the end of my Olympic Triathlon in less then 2 weeks. There is a chance I might have to walk a wee bit at the very end but i'm not too concerned with it.

Smee _ I love your "avi". Welcome. i am scheduled to run my Half Mary in Sept (Labor Day weekend)

Ideal - I started out at 4.5MPH. I was just a scootin'. But I just kept scootin' until my normal pace got to 5.0MPH. When i got to 5.0 I thought I was a hardcore runner (well not really but I pretty darn proud). I am currently working towards a comfortable 10 min pace but stuck around 5.5-5.6 right now. Just keep on chugging you will get there.

Taking Charge- WTG on that pace!!!! :carrot: I hope to get that fast.

Okay now Ladies I need you all. I went out for a run on non-shaded trail (1.5M loop) after work. IT was 88 degrees and guess a bit humid. I was keeping a really good pace 10:38 (hehe well for me). I only made it around twice before I was hyperventilating almost uncontrolably. I had a hard time breathing from the very beginning but when I was able to get a patch of shade I was able to control it. My legs weren't tired at all just my chest and lungs. I wanted to cry, I couldn't get around 4-5 times I made it a measly two. When i usually run on the weekdays outside I go to a shaded trail (3M loop) and make it around there, tired yes, but I can push myself like I always do. My question is do you think the conditions made a difference or am I fluke. I guess it is hard to believe I am fluke I can 9 miles and still want to run......And to do that inside or out is a achievement to me.....so what happened to me yesterday?

IT was 88 degrees and guess a bit humid.

I know for me personally running in the heat isn't quite as much of a problem. I've often went out in mid 80's after dinner and did 4-5 miles. The humidity on the other hand kills me. I usually run late afternoon after some of the humidity burns off. The days I went out in the mornings, even though it was considerably cooler, there was more humidity and I really struggled. My breathing was crap and I had to work super hard to try and control it. Even then I usually constantly felt like I was struggling for air. I'm sure if I ran more often in the morning my body would adapt. Now I just need to get off my arse and get back out there.

I've only been out once since the 8th. :( No darn good reason other than laziness.

MK - thank you SO MUCH for the advice! I had no idea that most Olympic marathoner females were so short...it gives me a lot of hope. :D I've decided to add in some weight training to work on the fat loss and build some more muscle in my legs.

Also - I went ahead and signed up for a 10k in November... :woohoo: I'm so excited and think this will keep me motivated after my 5k. It's exciting to have something new to train for!

Cakebatter- I LOVE mapmyrun.com, too! It's such a great tool for mapping out distances around my neighborhood, like TC does. Plus I find it gives me a lot of motivation to know that at, say, this intersection is the first mile, second mile, etc. so I can have a pretty good idea of what my pace is.

Re: your hyperventilating while running. It could have been the weather, or you could have just had a bad run. I hate it when that happens... usually I can tell within the first few minutes if this is going to be a good or bad run. It could also be allergies - do you usually have issues with them? Mine are terrible this time of year and while it doesn't affect my breathing, it does affect the rest of my body (generally feeling more lethargic and I tire out quickly when running). All that to say - I live in CO and 88 is HOT to me! :D Maybe you could try running later in the evening when it's cooler and see if that makes a difference? Good luck!

Ideal - my pace starting out was something like 4.3mph and now I run about 5mph - it has DEFINITELY gotten faster since I've dropped weight. I'm hoping eventually to be able to run at 6mph once I'm finished losing weight.

Well as for me, I started my 10k training this week. I have 12 weeks before my 10k, so plenty of time. This is going to be a little difficult for me to cut back on running 3-4x a week but with an increase in mileage I think I'm going to need longer rest periods. I'm also battling an IT Band issue that comes and goes, but almost always shows up on my long run days!

I am sorry I was whining guys......I was just stupid dissappointed. Forgive me...

Zinkemom - I am going back out today but somewhere it is not as ope ....i need more trees. I have try it again, because I know I am capable of it. IDK it just really discouraged me for whatever reason.......I guess because my HM is almost here

Fatpants - WTG for signing up for the 10K. You have plenty of time and you are going to do awesome. Thanks for the advice

:hug: I feel that way sometimes, too. ESPECIALLY when I first began running. I think people thought I was weird for needing 7 months to train for my first 5k, but I had so many days where I felt like I wasn't making any progress at all and really feeling discouraged. But the important thing is to just keep getting out there and doing it. Bad runs are frustrating for sure. But I think the real growth happens when we don't let it get the best of us. Hang in there, you will do fantastic on your HM!!! And just think of how far you've come already!

I agree with FatPants. The humidity kicks my butt worse than the heat, so I always watch the humidity levels as well as pollen. Something down here in the South just gets my allergies going, drives me batty.

FP: Congrats on signing up for the run! :)

And thanks, Cake. My "avi" as you put it is from one of Gina Carano's earlier fights. She's my main source of fitness inspiration. Just adore her. :)

Sorry cake- i have no experience running in high humidity or really high heat.....no help here!!
FatPants- Congrats in signing up for the 10k!!! it is SUCH a fun distance!!

So, my marathon training just *kicked* up another notch, mileage wise. This week my 2 moderate-distance pace runs are each 8.5 miles. And this weekend i have my first ever 20 mile run (uber stressed about THAT, dont want to talk about it now!! ) All i can think going into this 8.5 miles this morning was how DESPERATELY i needed a "good" run! REALLY. It has been BAD for the past 4 or 5 runs at LEAST...it SUX. My 12 miles on sunday was a godawful suck fest, my easy 5 miler on Friday was a suckfest, my intervals on wedsday and 7 miler on thursday were ALL SUCKY SUCK FESTs!! :) (FYI, i DID get to see the meteor shower wedsnday morning between 430am and 530am when i was at the track running intervals, which was AWESOME). So, thats why i havent been posting. I know its not an excuse. Like i said, i NEEDED to have a good run this am, and i DID!! FINALLY. I was on the ball, holding paces, charging up hills, hauling ***....i LOVED IT. I remember now that i DO like running .... :) Great all-around run, and i NEEDED it.
8.43 miles = 1:06:and change. I was averaged an 8 min. mile, in reality though, that is not true, because the first 4 miles of the run are ALL UP HILL (it SUX!), and the LAst 4 are, you guessed it, DOWN and flat! Really more gently and rolling, but nice. So i HAULED those last 4 miles, running between 6:15's (not lying!!) and 7:45's. Its the slow first 4 miles that dragged my time down!! Anyway, like i said i am pleased. Im not going to push my luck though, tomorrow i have off from running, so i go in and do a 5am cycle class instead..
How is everyone else doing?? FYI at my WI on fri i lost 2 WHOLE Pounds, in ONE week!!! AND im on stabilization!!! Im not supposed to be loosing weight any more! Its all these extra calories came right at the right time in my training and my body is eating them up, and burning fat like a machine!

Cake - I totally understand how you feel. One crappy run can be so discouraging, but the heat and humidity both KILL me, so I really wouldn't worry about it. You're doing so well and are clearly in awesome shape, so just keep it up and I'm sure your next run will be great again!

Fat Pants - Go 10K!!! That's so awesome! I can't wait for mine, and then we can trade stories about our first 10K experiences!

Mk - Wow girl, you're kicking butt! Doesn't a great run just make your day? Especially after a few bad ones, but everyone gets into ruts, and you've clearly beat yours and I'm sure will have an insanely awesome (and maybe slightly challenging...haha) 20 mile run!!

I was supposed to run 6 miles yesterday morning, but I think Monday morning at 5:45am, my body was just not ready for it, so I made it 4.5 and stopped. But tomorrow morning will be another attempt at 6 miles, so I'll let you all know how it goes! Quick question for you all: right now, I'm only running outside on Saturdays because Mon/Wed mornings it's dark out, and I'm kind of scared to run in the dark around my neighborhood (it's not super sketchy but not the safest), so do you think that's ok in terms of training for the 10K? Is that putting me at a disadvantage since I'm not really training outside? I'll probably have to change that for my half marathon training, but is it ok for now?

Thanks!!

Takingcharge- I think as long as your training at least one day a week outside you will be perfectly fine.....is saturday one of your longer runs? Id definitely make your outdoor run your longer run of thee week. Also, when you ARE running on a treadmill, if you set the incline to 1.0 or 1.5 it will better simulate running outside (road/wind resistance, no moving belt under your feet :), etc) I admire all of you with the patience to run on a treadmill!!!! Cant stand it myself, not for any distance!! Even in the dead of winter i would prefer to just bundle up and brave the cold or snow then run on a treadmill, unless its super icy...thats just not safe. BTW, i always run in the dark, and my neighborhood is more than a *little* sketchy :) . ... . Honestly though, at 4 or 5 am, most people you encounter on the road are just trying to make it on time to an early shift, and arent up to no good...and when i see someone walking, i just run a wide path around them! i KNOW i could outrun them if i had too!!! :) PLus i stick mostly to main roads, that are heavily-ish trafficked and decently lit.....
As far as the 20 miler, i wouldn't go so far as to say "insanely awesome"....maybe "ludicrously awesome"? or "outrageously awesome", which we all know is one step above ludicrously awesome and one step below "insanely awesome"!!! :) In any case, i will be lucky merely to survive it.....and that is all im giong for on that run.. on the PLUS SIDE, i told my BF to go ahead and make that cake hes been itching to bake, cuz after running 20 miles, im going to definitely allow myself a well deserved indulgence!!

Mk - Thanks for the response! Right now, my 6 mile is on the treadmill, but as my training buddy and I get better with running outside (right now we're at 4.5miles), I think I'll make the Saturday outdoor run the long one. I actually always use the 1% incline on the treadmill and it definitely makes a huge difference! I know the treadmill training will carry over to outside, but it's just a slower process than it would be if I were only training outside, I think. Maybe I"ll try running in the dark and see if it's dangerous or not.

You definitely deserve to have some cake after such a long run!! Work your butt off and then enjoy your success!

Ok so I took 2 weeks off to try and heal. After quite a bit of research it all seemed to point to a strained hip flexor.

Today I went out again but went back to wk4 of the C25k program (3 min run, 90 sec walk, 5 min run, repeat) . About halfway through it started again. ARGH!!!

Interesting though I realized if I ran faster (longer strides) it didn't hurt....but I couldn't keep it up more than 30 sec.

I'm not sure what to do next. Any advice?

MK - glad you got in a good run! Ahhh I can't even fathom doing 8.5 miles right now, let alone 20...that's incredible. I know the "suckfest" feeling all too well - I had a sucktacular 5k run on Saturday. Right when I feel like I want to throw in the towel for good, a good run comes along...nice timing to keep us motivated, huh?? :lol:

TC - YES! We'll definitely have to trade 10k stories... I am sooo excited to have another race before the year is over. As for treadmill vs outside - I started running on the treadmill but now I can't stand to do it. I really admire you and everyone who can do TM running... it just wreaks havoc on me mentally because I just stare at the clock and then I start to focus on how tired I am... lol. So I do all of my running outside - not sure what's going to happen during the winter because unlike Mkroyer, I hate running outside when it's cold!! :) I'll either have to suck it up and do it or run on the treadmill again. ANYWAY. I do find a huge difference between running outside vs treadmill. There are just so many variables that you get when running outside that you can't truly simulate on the TM. But I think doing your long runs on Saturday outside is a great idea, especially if you don't feel comfortable running outside so early in the morning. Also, do you know what the 10k route is? I found that - for my 5k - running the course once a week has REALLY helped me prepare for it... there is a huge hill for the first MILE of the race and I know if I hadn't checked it out, there is no way I could run the whole thing without stopping. Hill training does wonders for strength and speed!

crcossel - I deal with IT Band issues (outside knee pain) and have found a lot of help with a foam roller that you use to relax and work out the inflammation of the muscles. My guess is the same can be used for hip flexor issues - here's a video showing how to do it: http://ofit.wordpress.com/2009/07/28...r-for-runners/

My protocol is usually stretching/massaging my IT Band, run, use the foam roller and possibly Advil to reduce inflammation if it is bad. Sometimes it bothers me, other times it doesn't. This is where I bought my foam roller: http://www.zombierunner.com/store/ca...ry_prevention/ It helps a lot!

Well ladies, as for me my long run is today. I did 3.5 miles on Monday and today is a 5-miler. Monday's run was so-so... I need a good run today! Also - VERY happy this week because I finally hit the 160s! :woohoo:

Have a wonderful Wednesday, everyone!

Woohoo! Congrats!!! :carrot::carrot::carrot::carrot::carrot: A carrot line for you!

Fat Pants - Congrats on breaking into the 160's! I'm so happy for you! You're so in the swing of things these days - way to go!!

Crcossel - Sorry about your injury! What a bummer! Have you been the to PT at all? I'm sure they can give you some specific exercises in case the ones Fat Pants suggests don't work for your specific injury. Make sure to keep icing and you could even try taking advil before your run to see if the anti-inflammatory action helps prevent the pain. Good luck!

I was able to make it through my 6 mile run this morning! It was really tough, way harder than the past 2 times I did it, but I think my body's just tired and stressed from starting school again and sleeping less these days. I had to take 2 quick water breaks, but ultimately ran all the way through, so I'm not too upset! Yay for good long runs!

I wrote this big long post and the internet connection went out great! I got 9.25 miles done yesterday in 1:50 :carrot:. Yeah it was slow but IDC I did it. I love running again. I have to remember every run is not a good run. I usually remember that but sometimes I don't remind myself

MK - You will kill the 20 miler like you always do. But for now liek you said focus on your 8.5 miler and then cross the 20 mile bridge when you get to it

TC - Yay for your long rin. I feel you on running outside in the dark. I don't feel comfortable with it. I do one a week outside otherwise I am on the TM and I seem to be just fine.

FatPants - how was your long run?

Ok so this is really interesting...

Yesterday I went out running but I decided to go back to week 3 of C25k (this is hard mentally because I've already completed a 25 min run!) Anyway, week 3 is 5 min warm-up, 90 sec run, 90 sec walk, 3 min run, 3 min walk,repeat then 5 min cool down.

Ok, so I stepped up my speed. I would say about double what I was doing before. 2 things i noticed.

1. My hip flexor didn't hurt. I did feel a slight ache in the last 3 minute run but no sharp pain.

2. It was hard. I had to work alot harder to run faster. I had a hard time catching my breathe when I was done.

I don't know if I should keep this up. It will be alot harder to do longer runs at this pace but obviously something changes when I slow down.

-Candice

crcossel- based on everything youve written lately about your hip problems, and hwat seems to make it go away and come back, i would take a gander that it is your FORM that is causing stress on your hips!
When you run fast maybe you open up your stride more, land on a different part of your hip, run more smoothly, any of the above...I know when i run slowly i feel like a clydesdale clomping along....If its too difficult to maintain that faster pace that makes the pain go away, then try and focus on HOW you are running when you are running faster, what is different about it, then try to incorporate that into your slower pace.....Theres a great book out there entitled "Chi Running", and it stresses using good form, fluid and efficient movements, etc to improve running and eliminate pain.... might be something you want to check out??
Cake batter-- WAHOOS!! on the 9.25 miler!!! WHo cares if it was slow, as long as it FELT GOOD?!?! I too have to constantly remind myself that not every run can be a winner!! But its so HARD when we desparately want them to be winners! All of them!! But just getting out and finishing it, even ifit WAS a suckfest, will make you a better runner in the end...

ALL-
So im pretty sure most of us here are very quickley approching our goal races in the next few upcoming weeks, if not sooner!! Why dont we all give a quick recap about which race we are doing, where it is, why we chose it, and goals for it (just FINISHING is a goal), and whatever else seems appropriate to tell....
Ill start:
I am now seven weeks out from my first full marathon, the Denver Marathon.... Its on OCtober 18th, which also happens to be my birthday, which is one of the big reasons i chose to do this marathon for my first!! The course is also flat, and fast, another big bonus for a first time marathon. At this point, i am just going to finish it! Possibly a fun finish?? Secretly though, with the way ive been running as of late, im REALLY hoping for a sub 4 hour time.....if i dont get it, no big deal, but seriously, how cool would that be for a first marathon???
In between now and then i have 2 20 mile races, and one more half marathon. after my last 20 mile training run around september 20th or so, then i begin TAPER MADNESS...for those of you not familiar with the term, it is the RIDICULOUSLY long period before a marathon (about 3-4 weeks) where you start reducing your mileage to allow your body to fully recover for the marathon. 4 weeks though?? That is RIDICULOUS!! It is also why they call it taper madness!! I will go INSANE only running 3-10 miles at most for even my longest runs!!! On the other hand...its going to be WONDERFUL.... :)

Upcoming Race: VA Beach Rock n' ROll Half Marathon. I started running in late december and I ultimately (didn't know when) wanted to run a ahalf marathon. So I set up 5ks here and there! I realized how quickly I was progressing and decided the Labor Day HM was a perfect amount of time away plus it is one year anniversary of my WL journey. So I started a training program and here I am averageing 20-23 miles a week! I have 2 weeks until race day...


Crcossel - I am not what it is but it seems like it takes more work to run slower and I get weird little pains but as soo as I speed up its gone. I would say run the pace that is comfortable to you. endurance will come eventually.

Hi girls! My upcoming race (and first race ever!) is the Santa Monica 10K on 10/11. It's a pretty flat course and runs right along the ocean for a bit! Should be beautiful. My goal is to finish in under an hour, but since I only have about 6 works to get down from my normal 10min/mil, I'm not sure that'll happen, but it's ok! I'm excited to finish my first race and then really start training for the half!

Mk - Wow, you have so many races lined up! I'm sure you've talked about this before, but would you mind sharing a little bit of your running history with us? If you've posted it somewhere else or earlier on this thread (sorry I didn't check), feel free to just direct me there.

Question for you all: what do you do when all of your running makes you STARVING?? Sometimes I'm hungry on the days I run, sometimes I'm famished the day after, but I feel like now that I'm running much more than before, I get these days when I just want to eat everything around me! Any suggestions? Thanks! :)

Cakebatter-- Congrats on your one year anniversary of weightloss!! When i read that, i just noticed how much weight youve lost!! Amazing! 45 pounds is HUGE!! You are so close to your goal now...i wish you the best....Have you noticed that as youve been running more your weightloss has increased or slowed down? just curious....have you been following any particular diet plan, or just making more health concious decisions? 45 pounds lost is something to be proud of, and you are obviously doing something right!

TakingCharge--there isnt much to say about my history of running actually..... a little over a year ago (in May 2008, mothers day, to be exact) I woke up and thought to myself, "I think I'll run the Bolder Boulder!" The Bolder Boulder is a BIG TIME 10K up in, where else, Boulder Co!! I believe it is the largest 10K in the world! Over 55,000 runners this year!!! Anyway, i had no previous running experience in my entire life, and the race was just a couple weeks away, on memorial day. I did at that point however, posses a certain level of fitness already---Id been working out daily for over 2 years at that point. SO i trained for 2 weeks, than went a just did it!! I finished in about 1 hr and 4 minutes (these days I am running my 8.25 mile runs in the same amounnt of time!!) and i just fell in love with running and the sense of accompolishment and confidence it gave me. I immediately set my sights on training for the Georgetown to Idaho Springs Half Marathon in that coming August. I actually followed a training Plan (Hal Higdons Beginner HM) and trained hard all summer. I ended up tearing 2 ligaments in my ankle a month before the race on a training run, but still plugged along, against doctors orders :) and completed the race in about 2 hr 10 minutes!! I ran a couple shorter, 10Ks in between races, then in October did the Denver Half Marathon. I remember thinking at the 11 mile mark when the Half MArathoners were splitting off from the Full marathoners to finish the last two miles "Suckers!! They still have 15 more miles to go and im almost done!! Theres no WAY you will ever catch ME running a full marathon!!"

Yet here i am, 7 weeks out from my first full marathon. Terrifying, exciting, incredible, insane....... I decided last february, after watching the documentary Spirit of the Marathon, that this was something i had to do. Ever since then, the marathon has been a constant thought in my mind. Always there. I think about it every minute of everyday. It CONSUMES ME. I even just graduated from college this May, but it didnt even phase me.....the MARATHON was my bigger fish to fry!! I started training for it in February, by training for a half marathon that was last May. At the same time, my BF decided he wanted to run the Bolder BOulder, so I was also training HIM for that at the same time i was training for the half. I picked up a lot of mileage, very quickly, and suffered a stress fracture in my foot in April. I still ran the Half marathon, but I ended up with a HORRIBLE finishing time...2hr 15 minutes! My slowest time yet! I wasnt getting faster! I was getting slower!
Thats when i decided it was time to start losing weight. I had originally started running thinking it would help me lose weight, but without proper diet, i ended very fit and fat!! Didnt lose any weight at all. So, in May I joined up with MRC...Metabolic Research center..I can say honestly, it has turned my life around. I was 148 pounds at 28% BF. I was a slow runner. on a good day i could eek out 9-930 minute miles, but my comfort zone was really closer to a 10 minute mile. As soon as i started following the MRC diet, the weight MELTED OFF, as did the minutes off my runs!! I was suddenly fast, and getting FASTER! AND STILL getting faster! Ive done numerous races this summer already, with just a few more to go, and every race ive PR'd, and i plan on PRing every one to come! Ive lost over 10% of my Body fat, and shaved approximately 2.5 to 3 minutes per mile off of my miles!!! I can comfortably run 7-730's now, which is astounding!! I recently ran the Goergetown HF marathon again and did it in 1hr 50 min, which is 20 MINUTES FASTER than last year..... granted i only needed to run an 8:25 mile to pull that off. I have every intention of training to be competitive at the 10k as soon as i am done with my marathon! I *just* have to get down to around 6 minute miles!! :) I know i can do it, and i dont want to suffer the sometimes sever post marathon blues..... think post partum depression. I have been training, dreaming, and committing myself fully to this one day in my life, and then when it is over? What?? Alot of runners go into a depressiona fter a marathon, so ive already set my sights on my next goal!! I guess thats my story.....i feel like ive found something i can actually be good at, and i love it!

Howdy, all! Hope you don't mind my tagging along a bit - you ladies are incredibly inspiring! I don't run as far as most of you do (just 4 miles, but wanting to increase to 5 miles next week). Just reading your posts has me raring to go for my run tomorrow : )

Hey all - happy Friday! :carrot:

Dancer-- welcome! nice to see you over here :) Gee that makes for three of us Colorado ladies now!

Upcoming races (haha mkroyer, I had to laugh at the races you have done...they are the ones I want to do, too!)

My first race is the Race for the Cure 5k - it's on September 13th. This is big for me because not only is it my first race, but it really means a lot to me in terms of how far I have come in the past 7-8 months. I used to be obese, I could barely walk up the stairs without getting winded. Last year my husband and I walked the 5k and he jokingly said "oh we should run it next year." Well, January came around and I decided that I didn't care about losing weight but I was going to accomplish two things in 2009: run a 5k and climb my first 14'er. I climbed Pike's Peak in July and now the 5k is just a few weeks away.

I guess it just means a lot because I never really thought I could do it, and I don't think the people who know me thought that I would stick with it. I just decided that I wanted to become a runner. So here I am 45 lbs later and ADDICTED to running! :D

I was going to wait to do my first 10k as the BolderBOULDER but I signed up for the Longmont Turkey Trot 10k in November. I'm really excited for that one, maybe even more excited than my 5k. It's taken me a long time to work up to this point - I was SO out of shape, but it seems like it's getting easier as time goes on. Anyway, those are my two races for the year!

Cake- umm my long run... eh, it went ok. I did great for the first half hour, then did 10 min run/1 min walk intervals until I reached 5 miles. My IT band started bothering me so I tried to take it easy. It took me exactly an hour to do it. I'd love to finish my 10k in under an hour but at this point I'm not sure that's realistic... I know by that time I'll be a little faster so if I can do it in 1hr10 min I'll be happy. :)

Ohhh mkroyer, I also once asked "WHO WOULD EVER RUN A FULL MARATHON?!" and yet I have my sights set on a marathon in 2011. I also remember making statements like "who runs at 6 a.m.?" and "you'll never catch me running outside when it's raining/snowing/cold" Yep, I've been eating my words. :lol:

TC- I remember going through that a few months after I started running. I think it's a sign of metabolism kicking into high gear (could be wrong, totally a guess on my part!)

Definitely inspiring! My next race is a bit away, 14 November, at Texas Motor Speedway. They do a 5k there in the infield, and as my hubby and I are both race fans, I thought he'd get a kick out of sitting and watching me run there. I was considering doing the Race for the Cure in October, and I still may do it. It all depends on how I'm doing with the C25K. I'm a sloooow runner, so I'm hoping for a 35-minute finish. (I say this knowing the last 5K I ran I wanted faster than 35-minutes, and ended up with just over 31 minutes ;)...)