Good job cake!! how did it FEEL?!?

Pertaining to speed (AGAIN): i think as athletes or runners we get caught up in defining our self worth by how well we perform, or how FAST we can run...... If i have a bad run, (or a couple weeks of bad runs) i tend to let it be my MEASURE of myself as a runner..... why? Cake--your 10:42 BASE pace is awesome! that is an INCREDIBLE improvement. What makes it more awesome though, is how you FEEL when you are running, and the fact that you can now knock out 8 miles, no sweat.
I want to start trying to very consciously start noting how im FEELING while im running...focus on how my body is reacting to my run, and how my brain is responding... Maybe my run tomorrow am wont be my FASTEST ever, but it will be a good run none the less... i hope..... And speed does NOT define how good of a runner you are, nor is it ANY indication as to whether or noty oull be able to go the distance (whatever your goal distance is). Ive ran with ladies who do ultra marathons, with base bases slower than mine....there were woman in the race yesterday who looked so very fit, and had been running for so long, and they LOVED it, and were "hoping" to finish the 10K in under 1 hour and 10 minutes.... :)
Let me give you guys a secret.....i have not one SPARK of athletic ability in my body..... every time i PR im scared that that is it, thats the TOP my body will EVER be able to do, etc etc..... I LITERALLY have never played a sport, i have NO coordination, i have short fat legs. This is what i DO have....an addictive, OBSSESSIVE PERSONALITY that needs SOMETHING to throw myself completely into!! I have dedication!! that is it! I replaced my 7 year methamphetamine addiction with running.... if you guys were crazy enought to wake up at 2 30 in the am just so you could run upwards of 50-60 miles per week, you would get faster, believe me.
But at what price?
Let your bodies get faster naturally, dont force it like i do...i have no life....... now i need a NEW addiction to replace the SMOKING one i just gave up...HHmmmm, mayhaps an obbsesive calorie counter?? (im NOT calling all calorie counters obsessive, im saying if i were to do it, it would BECOME obsessive :) Unfortunately, im sick of being obssessive about body weight things...... Gambling?????? a SEX ADDICT!?!! :) Or i could just take up knitting......

Lizzy--did your heel slip outside??

JUST FINISHED MY FIRST 5K RUN!!!!!!!!

I beat my planned time finishing in 29 minutes and 51 seconds!! ~9.48 per mile. Though, I know I did basically 8:10 for the first mile; 10:00 second mile and 10:00ish for the third mile! My goal was simply to get around a 30 minute mile. I trained since July starting off unable to even run around a track... (though before this, I was conditioned... but I stopped for around 6 months and gained back weight!). Eeee, so proud of myself. Plus, I saw someone I know who runs marathons (and who I dislike!) after my first mile, I was faster than them for a short minute or so. =P

I'm so thrilled. I can't wait to up my miles and do a 10K... and get faster!

Congrats mkroyer! :) Your story is pretty amazing. I can only strive to be as great as a runner as you!

Nope, no slippage, and I used the 'loop tying' or whatever its called, that you suggested. The guy who finally found these shoes for me, felt that NB shoes just dont fit my feet, and even with a smaller size and width, they still slipped.

I did have them tied a little TOO tight though, and on the 2nd mile had to stop and loosen them a bit, because it was making my foot hurt. I actually did my best on the 3rd mile. Once I realized I wasn't going to get blisters, and that my foot didn't hurt anymore, I stopped focusing on my feet :)

Hi everyone! I have about 30 seconds until I have to run out the door, but wow, so much going on! Congrats to Mk on the HUGE 1st place win and the really great mental place that you seem to be in, to Cake for the amazing 8 mile run, loquacious on your first kick*** 5K, and everyone else on your runs and successes of the week!!! So wonderful to hear that you're all doing well and having a good week so far.

I ran 5 times this week! That's the most I've ever run in a week. All of the runs were on the shorter side (no longer than 4 miles) but a little speedier than I normally run, so I guess it was more of a speed week. My overall mileage for the week (17.1) is also the most I've ever done in a week, so that was exciting! Now my food intake on the other hand...not so good :( I can't seem to control myself. I'll be totally great for a few days and then I'll have one day where I just eat all the healthy snacks in my apartment, and healthy calories totally add up! I've learned not to be hard on myself about it because I know the next day I'll just go back to normal, but a bad day once a week is basically making it impossible for me to lose weight, which is frustrating. Any wise words of wisdom? Anyway, really have to go study now, but hope everyone's having a great day!

Congrats on finishing your first 5K, loquacious! Great time, too!

MK and Cake, thanks for addressing the speed issue again - it's one of those things I know but haven't internalized.

TC, way to go on all your running this week. Unfortunately no wise words on your eating - I get the same way sometimes. Thankfully it's not been too bad recently. I started counting calories again and it helps me put into perspective what I can and can't eat - but sometimes I'm just HUNGRY and I don't CARE if I don't have enough calories left!

Thanks you all. :) I can't wait to get faster...

MK - woohoo on your awesome race results! And what an inspiring story you have!
TC - congrats on the high mileage week! I totally relate on the eating too many healthy things front, I get that way sometimes too. Luckily running is sort of an appetite suppresant for me so if I time my runs strategically, it helps a lot.
Loquacious - congrats on your run results!

A small NSV for me - the running shorts I'm wearing now are Ms down from XLs when I started this whole change in May :)

Dancer--sounds to me like that is a BIG NSV!!!! Congrats!! you must feel awesome.... now that the size is down, you might feel that you can comfortably run in more styles to.....have fun!!

TC- if you get any good responses about the eating thing, let me in on it too!!!!! :)

Todays run---6 miles...cold, about 35 when i ran, but clear skies, all the stars...beautiful!! In any case, i ran slow, i ran fast, my pace was all over the place, i took frequent walk breaks....blah, blah blah...i dont care...... i had a great run saturday, so i was takin it easy!!! Hard run tomorrow. 10 miles (suppsed to do 12, but i feel like running my 10 mile route, which i havent run since last spring!) Technically my taper begins today. I didnt run long this weekend though, so im gonna try and do 20 miles next sunday or saturday, and then only allow 2 weeks to taper. I think i recover pretty quickly from 20 mielrs, so that should be fine, plus, im not running the Denver Marathon for TIME. if i was looking to PERFORM i might take my taper alittle more seriously.....Ahhh, well....then begins my two weeks of increasing gluttony and slothfullness!!!!

Good morning, Ladies!

So many exciting posts to read through! I feel very inspired and I'm proud of all of us!

So my second 5K, the one I wasn't that nervous about because I ran one last weekend and am already planning for the 10K? Yeah, totally kicked my bum. Hello trail racing, hello HILLS!!!!! Haha. Full report here on my blog...

This race was definitely way more of a mind game for me as well as far more demanding physically, but I'm really proud of myself for not quitting (sorry for the blog post spoiler ;). And I think it was a great way to kick off our two-week bootcamp for the 10K because this morning I ran 3.25! That's right, "yeah, ran a 5K before work today...no biggie..." Haha. I love this running stuff!

MK - congrats on the win!!!
Dancer - Ms omg!!! What a feeling!!

Hello girls :wave: sorry for being MIA but I spent the weekend up in a mountain retreat with 10 of my bestest girlfriends ... We had a relaxing blast ...

:bravo: to all you gals who have done PBs and running records...

Tomorrow I am back on track with running :D ....

We only did 2.4 miles today, but it was about 100 degrees...(we are having opposite weather issues, MK) the sun was finally setting and it was starting to feel nice as we were finishing up.

Ilene, that sounds like a great weekend!

Sharon, congrats on finishing your second 5K! Hills kill me, too. I really enjoyed your blog. =)

Hi all! Looks like everyone is having a great start to the week so far. :D

Just a quick check in for me... 3 miles last night - one of those "I could run forever" runs that makes me fall in love with running all over again.

Sharon COngrats on your 2nd 5K!! Read your blog report...your hilarious! :)
Ilene--a mountain retreat with 10 woman? SOunds like a lot of estrogen! :)
Now get back to running!
Fat-- ahhhhh..... an "i could run forever" run.....sounds magical!! I need to get me one of those!
Iris-- you know, last week i thought summer was over, this week i've felt like summer never left (back up to the 80's) and then this morning happend...... It was 50 degrees when i left for my run---that means tank top and running shorts.....i swear the temperature must have dropped at least 10-15 degrees during my run, because a half hour into it, i was FREEZING. You know that horrible cold where you cant move your hands and your arms..my torso had goosebumps and i couldnt even SWEAT. it was MISERABLE! It wouldnt have been bad had i had a like jacket and gloves...but still....after 10 miles i couldnt take it anymore and ended my run...was supposed to do 12 miles, but whatEVER.

Hey girls!

loquacious~ great job on the 5K!!
Sharon~ I can't wait to read your blog, congrats!
MK~ wow! Congrats on placing first! That's awesome!
Everyone else~ keep up the great runs, no matter how far, fast or slow!! :)

I got my 3 miles in today, just one more run before my 5K!! I'm really hoping that I didn't hurt my knee today. It was griping at me before my run was over and has been grumbling a bit off and on all day. Also, I'm not feeling 100%, nose is running, achy and just generally icky. Not horrible, but I feel like I might be coming down with something. Grrr! I'll be popping Zicam to get rid of it--there's no way I'm not doing this 5K!

Hope everyone is having a great day!

iris - thanks! I just started reading yours, too!
FatPants - I'm new to that feeling, but I think I could get hooked on it!
MK - This has been a chilly week around here in Detroit. I'm going to have to get gloves and a hat, too!
Dream - I'm so excited for you!!! I can't wait to hear all about it!!

Ok, here's a question, ladies...Currently we're running Monday/Wednesday/Friday and usually I run Saturday morning or evening, as well. I'm kind of wanting to add a fifth day, but I'm wondering if that is a good or bad idea, since we're going to be upping our mileage a lot more drastically than we're used to? I'd love to know if you think it would improve our conditioning, or if the rest day is more valuable. Thanks!!

sharon--- heres what i think--- i realize you are trying to add mileage for the upcoming 10K?? I think you are more than ok to run 5 miles a week. I suggest this sort of schedule. Dont make ALL of your runs of increasing/high mileage. If you are going to run that often, i would stick to making 3 days/week a "normal" mileage for you (which will of course, increase as you get stronger) and making 2 runs/week longer mileage. such as sunday, weds fri= 3 miles, or 2.5 or whatever, and then monday and saturday Long run days= 4+ miles. Keep that monday as a longish run day as you get better, but reserve one run, like saturday for REALLY going longer, as you get better. I dont know if that made any sense. I surrently run 6 days per week. 1 day per week i run REALLY long, like 15 -20 miles and 2 days per week are "sorta" long 11 or 12 miles. The other three days are a mix of shorter runs and speed work. Hope that helps!! I think running longer than you comfortably run now twice a week will really help get you where you need to be fast! It has done WONDERS for my training, although its a huge burden to fit those 12 milers in before i have to be at work at 7 30 in the morning!!

Sharon--" think you are more than ok to run 5 miles a week" i meant more than 5 times a week!!

Hmmm that does make sense, MK! Thanks for explaining!!

I want to be really hardcore and ambitious get as ready as possible, but not so much so that I'm actually hurting instead of strengthening myself. And I think I'm still trying to explore the line between pushing my mental limits and my physical limits. I think your advice makes a lot of sense for me to run 4 weekend days and once on the weekend and vary how long/challenging the runs are.

Now that we're getting into the "higher" miles (at least for us :p ) we're going to run on the street instead of the track - Anything above 12 laps seems brainkilling and counterproductive!! So I'm hoping I enjoy pavement running and that my muscles respond as well as they do to the soft track!

mkroyer, great advice. I'll be taking it. :) I'm trying to up my speed... It's kind of tough. Slowly but steadily... Ugh, I wish I could instantly up my speed to 8mph...

Me too! :D

I'm not going to the track workout tonight - waaaay to hot and I really need to get some work done (I was at work all morning but doing mostly unrelated things and helping a coworker) as well as study - I have a biostats exam on Thursday!

Ugh, I did 2 miles at 9mm. Then, I did more like a 10-11minute mile with a power-walk built into that. Then, did a light workout on other cardio. BUT, BEFORE I LEFT, I did 1/4 of a mile at 8mm... so, it's a start! :) Going to get there... soon, I hope.

iris: I could NEVER work out in the heat. I normally work at night and I also go to school in a cold place. I admire your tenacity... I could never be a runner in the heat though you must have a pretty high rate of getting rid of water. lol.

So many great stories!

Sharon - Congrats on that hilly 5k! And the "5K before work"! You're kicking butt and will only get better from here! In terms of running 5x/week, I actually ended up doing that last weekend without planning to and I feel totally fine, but I kept my runs pretty short (3-4 miles) and didn't have a usual long (5-6) mile run. So I think you can definitely do it, but start slow. Make sure not to try to increase mileage, days and speed all in the same week! Good luck!

Iris - Way to run in that heat! Yikes! There's no way I could ever do that.

Ilene - Sounds like a fun retreat! Hope it was relaxing and a great time!

FatPants - Man, aren't those runs the best? I actually had one of those today and just kept running until I couldn't run anymore! I'm so glad you had a great run!

IDream - Hope you get to feeling better! Mind over matter: just tell yourself there's no way you're getting sick now and don't even think about. Lots of juice, tons of water, SLEEP, and you'll be fine! (Sorry, as a med student, I give out too much unsolicited advice...hehe)

Mk - Sounds like you're doing really well this week. You seem calm and really ready for your race. I'm so excited for you! How's your mental state and the addiction symptoms? Slowly going away?

Loquacious - Nice speed work! I've been working on speed for the last few weeks (tempo and interval runs) and its improved my base speed from 10min/mile to about 9:30/mile, depending on how far I plan to run. 1/4mi at 8min is freakin awesome! Keep it up!

I had a GREAT run today! I finally ran outside for the first time in over a week because the weather was incredible (65, slightly cloudy and breezy, sunset). I was a little nervous to test my running outside skills after all the treadmill work, but I made it 4.5miles in 41:50! Like FatPants, I had one of those "I could run forever" runs so I extended my original 4mile plan and did an extra little loop. It was so fun and now I really can't wait for my 10K in less than 2 weeks! Unfortunately, I have an exam in less than 2 weeks (on that Friday), so I have to make it through that first, but at least I have something to look forward to! Keep the inspiring stories coming! It really keeps me motivated!

TakingCharge - thanks! I'm not worrying about speed at all :p Just focusing on distance at my usual slow-but-steady pace, plus trying to make sure I do a good job stretching afterwards!

Iris - we're already in Fall weather up here in the mitten. I wish I could share some of it with you!

In other news....ran FOUR MILES today. !!!! I almost didn't notice what an accomplishment it is because I am so focused on getting to the 10K. But Maggie my running buddy was like "dude! That's almost a whole mile farther than we've ever ever run!" and I was like OMG IT IS!!!!!!! Plus, we were running on pavement around town as opposed to at the track, so the terrain was more varied - good training!

I might try for a short little run tomorrow because it makes me day so much nicer, and I hate work right now, so I need any mood-boost I can get.

Happy running, everyone!

I can't echo MK's advice enough on increasing mileage. I know it is hard not to up mileage quickly or on every run... I tried doing that and kept getting discouraged/frustrated because my legs were SO tired from increased mileage that I couldn't run the entire distance. I was running 5-6 days and now I am doing a 3-4x a week program now with just one "long run" day and I have seen so much improvement from taking proper time to rest. Rest is so important for us newbie runners... I have read over and over again that just as much improvement happens on your rest days!

But with all that said, all it really comes down to is listening to your body and knowing when it's good to run and when it isn't. Some of my best runs have been (weirdly) on days that I have run consecutively, but with my IT band problems forcing me to cut back to every other day, I find the runs so much more enjoyable. And yes... slow is the name of the game! Every time I go out I think of CakeBatter (LOL) and how she worked on mileage first, THEN speed. I have to constantly remind myself to slow down! :lol:

Today is my long run (5 miles) - supposed to be super windy today but at least it'll be in the 70s! Also - finally got my running tights.. LOL oh Lordy do they look bad....

fatpants - thanks for the timely reminder on mileage first then speed - I get frustrated with myself for still being such a slowpoke. And I bet you look like a sleek running goddess in your new tights! Isn't it weird how self-critical we can be when others see nothing to criticize?

sharon - wooohooo on the 4 miles! That's great!

TC - so glad that you had a great run! Can't wait to hear about the 10k!

To be honest, I LOVE the look of my legs in the tights. Running has made them so muscular! It's just the butt/pooch/soggy middle part that I don't like LOL

fatpants - gotta love those new muscles! I've been pretty happy with my calves all summer but the thighs are still a work in progress. A little less padding and the muscles will show up much better ;) What kind of tights did you get? I only have stretchy yoga pants for winter running but I might need to copy you and get some tights.

Thanks, FP! (Your new name should be SkinnyTights ;) I am a firm believer in the importance of the off-day, but I'm also nervous about being unprepared for the race.

We are in the habit of taking long power walks on non-running days, so my plan for tomorrow is to run a mile or two, but if my legs feel like they need a break, just chug along at a brisk walk. After sitting at my desk for a couple hours, they're starting to feel both exhausted and restless - but in a good way! So we'll see what happens tomorrow morning. :D

Dancer - I'm super slow, too! In fact, people walking have passed me! Not great for the ego, but one day soon I'll start working on speeding up a bit maybe.

:) Speed with come with time. Going to try to run out my stress tonight at full sprint. I want this 8mm to come already... slowly but steadily going to get there. :) Btw, nice sharon. I can't run sidewalks.... I always run into people I know when I look absolutely disgusting....

I love the look of my calves in my tights too. I actually can see the muscle in there when I move it! It amazes me though I rather see my thigh muscles. lol. Maybe it's a good thing the pants I wear for running are tight... It makes it clear I need to go more.

Great work everyone-- specially Taking Charge on that time! :) 4.5 miles in that time..nice. I need to find a 10K to motivate myself with soon...

Dancer - These are the ones I got: http://cgi.ebay.com/Nike-Womens-Dri-...d=p3286.c0.m14

They seem like they'll be nice and warm for the winter months!

Sharon... oh man do I understand how hard it is to NOT run! :lol: I felt that same sense of urgency of being unprepared when it came time to my first 5k. And I'm sure once November rolls around I'll feel the same worry about the 10k!

oh gosh, FATPants-- i have the solution for YOU....i shoulda said something earlier...i wish you hadnt just bought tights!! Check THESE out

http://www.backcountry.com/outdoorge.../CWX0003M.html

http://www.backcountry.com/outdoorge.../CWX0048M.html
They are called CWX stability tights..they are pricey..however the way they are designed to privide all that support around the knees, hips, quads, calves, they are PERFECT for someone with knee or IT band injuries! PLUS the way they make the webbing stand out, it makes it LOOK like you are as muscular as spider man!!

Thanks for the great tights recommendations! Those both look like great choices!

FYI- i HATE having to wear tights, but i love the way they FEEL!! You know, like they dont bother me like shorts do, they dont bunch up or ride up or fall and move around. Once you have tights on they stay put! i cant stand the way i (think I ) look in tights! Everything out there for everyone to see!!!! But im sure you look great in them Fat! i carry all my weight in my thighs and butt!

mk - I ran in a pair of exercise capris that I usually use for hikes and they were totally falling off, in a very inconvenient way (hard to retie a drawstring waist while running) so I can totally appreciate the staying put aspect.

fp - I second the suggestion that we should call you skinny tights now! : )

i didnt run today :( Cycle class for me this am! TOmorrow is 12 miles (ish, im thinking) Its supposed to be COLD here in the am too!! Oh, and i have a godawful dentist appt at 8 am! LAME. The dentist has set aside 4 HOURS to work on my mouth, and then the dental hygienist has another 1.5 hours to do the deep peridontal cleaning. i CANNOT handle the Dentist, cannot handle having my mouth even LOOKED at. This is going to be ****.....

As a follow up to the obvious interest in upping mileage by increasing distance during the week AND on Long runs......This is a good way to run.. it changes things up, so your legs have time to recover on short "easy day runs" and it allows runners a chance to practice at other things. If you have a *goal* pace for a race then often it is the middle of the week, longISH run where you practice that pace (depending on your level and what you are training for, etc). Most people say for more of the beginner runners that you are supposed to do your long runs at a much slower pace than is your normal pace. The longISH run during the week than gives you a chance to practice running at the pace you want to race at! Running the same mileage, the same run/route and same pace every week is FINE for a person trying to gradually build their running endurance!! Thats how we ALL got started! :) Unfortunately, Sharon does not have much time to gradually ease her body into anything!! Youve got to pick it up and FAST. Running more days a week at a staggered distance schedule will allow her body to recover between the harder longer runs, but still enable her to be out there running, building her bodies tolerance to the pounding of the pavement! My middle distance runs are personally my favorite runs......usually. They are not so long that they are daunting, or so slow and long (like my long runs) that my biggest fear is dying of BOREDOM......But i keep them very focused, and i work on specific things, and they are usually my best runs of the week. a GREAT way to start off your day if you do them before work!