June Running!
 

YAY! I'ts finally getting warm! Let's support each other to dust off the cobwebs and get outside and RUN!

Anyone got any races planned this month? My half marathon is June 19th! OMG!

Let's break some personal records this month! We can do it! :D

I have a HM on June 12th. Not hoping for a PR, but an improvement over my last half would be nice!

It's been freezing here, my big fear is it will suddenly get warm on the 12th and I'll have no heat training.

My HM is on June 26th - it has been raining here constantly for almost a month.
Doing 3 runs/week - should do more but I hate the rain.

The ankle i rolled 5+ weeks ago - still bothers me after long runs, but it will have to tough it out...i didn't come this far to quit now.

S

I just ran my HM in Wisconsin - luckily I'd been training in Maryland, because the hills were no big deal and I was used to the unseasonably hot weather - it was soo hot for WI, and people were dropping like flies. I set a PR, but since I walked through all the rest stations (all 12 of them!) I probably could have gone a lot faster.

That being said, this was such a positive experience that I have been considering a marathon. Keep it up.

sznn - do you try balancing on one food at a time, with eyes closed? Or yoga that includes one foot balances? I have loose ankles, and a combination of one footed balances and stabilizing shoes have worked wonders for me.

Good luck to all of you on the HMs!

I'm running my HM June 6th and then training for my full starts. I'm running Chicago on 10/10/10. It will be a long summer in the Houston heat.

Hmmmmm......sounds intriguing!

ETA: Rats, registration is closed. :(

WTG runner chemist. Was it the Madison? My MIL said they shut down Madison's mary at 3.5 hours because it was so unbearable. If you can PR in that you are doing something right. ( or maybe a little crazy) :D

My half is June 26th as well. Dh and I drove the course. He's doing the full I'm doing the half. It's hilly, but nothing SUPER crazy. I ran 9miles on tired legs Sat morning and it went pretty well, so I'm feeling confident I'll finish. We live on top of a very big hill. (270 ft) It makes it hard to assess right after if you have more gas in the tanks.

SGeranium - you are doing the Seattle RnR correct?
So how hilly is it??
Yikes - now i am a tad nervous - i have been doing my long runs on an ocean trail - aka very flat. I do my mid week run on hills - about 6k.

Oh well - i am sure i will finish...just hope I'm not tooooo slow.

S

SGeranium - it was Madison, and it's the third time I've run it. This was definitely the hottest, and people were dropping like flies. I think the reason I did well is I have been training in a hotter place, and I was MUCH more well trained this time than the last two times - also, I've been running consistently for three years now, and I think my body is getting the hint that it's a runner.

Good luck to you! (I found that taking an extra gel on my race made a big difference.)

I've got a 1/2 Marathon on August 21st. I haven't raced anything longer than a 5k since I did Chicago Marathon in 2001. Eeek!

I'd like to finish in less than 2:30. I'm trying to keep my goal reasonable!

I'm using Hal Higdon's 1/2 marathon training plan. I used his full marathon plan for Chicago and I really like it.

sznn: Noooooooo don't be nervous. You'll be great. I am doing the Seattle R and R. I didn't mean to scare you. There is one big hill on the half, BUT the slope seems pretty gentle. Then you're on pretty lakeside flatness. Nothing severe.

Runner Chemist: The weather seems to have gone from snow to tropics in a minute there. All of our family is in the area and no one can stop complaining about the big switch. Oh the humidity..........

good luck everyone. So much training going on.:cp:

My HM is hilly, but it is also where my PR lies. I actually do slightly better on rolling hills than flat.

I am supposed to be training for a half on July 17th. The last 3 weeks have been very bad training wise, goofing off/resting for 2, and 1 I was sick and just didn't have energy to run. So in that time I did maybe 4 runs. I ran on Tuesday this week for 4 miles and the next day my calf was so sore. Yesterday the entire calf felt rock hard and so incredibly sore. I've been rolling it whenever I think about it, but doesn't seem to help much. Does anyone have any suggestions? I think it is a combination of not running consistently enough, the way I run, and my shoes, but I ran a 1/2 in March in the same style shoes and pretty sure I haven't changed my style since then so I'm puzzled. I don't know what to do! And I'm frustrated because I know I can run this race and I really want to do it, but getting the runs in is proving to be complicated lol

I've got the Peachtree Road Race on 7/4, a 10k with a hill towards the end that has been nicknamed "Cardiac Hill". I'm a little nervous about that in Atlanta humidity in July.

I've also got a half scheduled for September, but just discovered my high school class reunion is the night before two hours away, so might have to miss it...

There is one on 10/30 I'm considering replacing it with.

Good luck to all with upcoming races!
Wow, you guys make me feel like such a slacker...i dont have a d**m race planned so far!
This is for good reason, i think.... i ve become more than a little burnt out on road running, and have recentely taken up TRAIL running!! its so INCREDIBLE! Has completely re-kindled my love for running...im making it up to the mountains 2-3 X a week, and then supplementing with lighter road runs, and lots of strength training...moving into maintenance mode now, FINALLY ;) ANyway, being a person who does everything in excess, im looking at extreme endurance races, ultra-marathons, like the Leadville 50 or 100, for example. Trail running is completely different, and the going is so much slower (just because you have to be careful) that i feel like i could run forever! Before, even a 6 mile road run was something to be dreaded (just the past month or 2) Now im trying to figure out how i can fit in a 10 mile trail run right after work...... i didnt even do the bolder boulder this memorial day, even though EVERY OTHER RUNNER in the state of colorado did! --- which meant i had the mountain trail all to myself that morning ;) Ive got a trail running guide book and im knocking them off, one by one...this afternoon i will run Red Rocks Trail (if any of you are familiar with the famous amphitheatre)

Tomorrow i am OFFICIALLY moving..... though i have been moving stuff over to the apartment all week...... sigh.... im going to try and get a quick run in on the trails before hand though, even if it means i have to be on the mountain at 5!!

Oh, and im LOVING this "eating more food to support my activity level thing"...maintence is exciting, though im still struggling with finding the balance between what my body has burned and what i need to eat to make it equal! if my size 2 and size 4s start getting snugg, i will have a "starve- day" or 2, to reset things... (not LITERALLY starve, but eat as low as i can concievably eat.. preferably at a 50% deficit. This is my maintence strategy. I dont even want to step on the scale because i know its "up" from when i was in fat loss, but its not fat ive gained, its just the weight from the excess food and filled up glycogen stores. PLUS ive really upped my strength training, to the point where i always feel a little stiff and sore, so i know my muscles are retaining water.....

anyways, sorry ive been such a lurker lately!

Hi mkroyer - I've been MIA for a while too. Just busy with life and stuff! I haven't raced since March because it's just too doggone hot now. The Florida heat and humidity is kicking my behind.

I'm still running about 30 miles per week off season and have kept a 14 mile long run base in the off season. I'm struggling both with the heat and a few extra pounds that have crept on since Christmas. Both factors together make for some very sloooooow and ugly long runs. I figure I don't care how long it takes, just move through the miles ...

Congrats to you all who are training for half-marathons. I'm so excited for all of you! Mkroyer - your trail running sounds awesome.

Yesterday I did my four mile run on the treadmill - too hot and humid to do it outside. Can't believe I used to do ALL my runs on the treadmill - boring! At least I love the music on my ipod and somehow don't get sick of it!

My next race is a 5k in August - a ways off, but other races just didn't jive with my summer schedule. I'm not hard core enough to get up at 4 am on a Sunday and drive two hours to go to a race that starts at 7 in the morning! I'm hoping to do some good cross-training over the summer including capoeira and other dance classes, but still keep up enough mileage and focus on running that I can pull of a sub 30 min 5k in August. Don't know about the route yet - and it could be hot and humid which would probably affect me.

Have a great weekend everybody!

Gosh I can't believe how many of you are running HMs! That's amazing. I'm so happy for you all, and I can't wait to be where you ladies are.

Weeee I ran my first 4 miler long run today! It's not that far, but previously I'd only been at a steady 3.5. I know I've lost endurance since I took a 2 week break. It was actually a little hard, surprisingly my legs got tired. I only had a few thoughts about walking, which is better than the usual "ok walk now, trust me you won't feel that bad about it, please start walking, you know you want to" internal monologue I usually have going. But I found a running buddy! I ran into a few of my boyfriend and my friends at Target on Sunday, and he offered to run with me. He even doesn't mind doing it at 6AM cos he agrees the heat is the pain.

Sadly he's been running for years so while we talked the whole time (the run FLEW BY for the first time ever) I sounded winded and he didn't. He didn't even start sweating until we were halfway through the second mile lol. But oh well! I have a new early Friday morning buddy. I'm so excited! He even wants to train for a half marathon, so maybe I'll even have someone to do that with. :D

I hope everyone else has a good weekend. :)

I did my first trail run yesterday, and let me tell you, it was amazing. 6 miles, hills, roots, curves, hills and more hills. You have to be constantly aware of your feet. No ipod, no zoning out. Much slower pace, but it was a terrific workout.

You are all doing amazing! I can only dream of doing a HM at the moment.
I've been running since January now and have my first 5k race on 3rd July. I run 5k or slightly more on the treadmill at least twice, possibly three times a week now, and then do one outside run to get me used to conditions for the race. My outside runs I make sure I cover 5k or slightly more, but due to hills I'm having to walk a little a times. The race circuit is supposed to be mostly flat so I'm hoping that I'll be able to run the whole thing without walking, and my goal is to do it in under 40mins.
I'm wondering now if you seasoned runners can give me some advice please. Now that I'm consistently doing 5k I'm getting bored on the treadmill... I have tried to mix it up a bit. On a couple of occasions I've run for 45mins at my slowest pace and ended up doing about 5.5k. On others I've done about 10mins at my slowest pace, then upped the speed for say 10mins, then knocked it back down, then up again etc. The problem is I don't feel I've got any structure to my treadmill runs and I'm feeling they're getting stale. I really want to keep improving my running overall, and speed and distance that I can cover, but not sure how best to do it.
I've read loads about running in mags, books and websites, but it all seems confusing and aimed towards more experienced runners. Terms like fartlek, tempo etc have me totally unsure what I should be doing.
I think I need one long run each week, which I gather is running at your slowest pace for a longer time, so overall covering more distance. Is this right? If so how should I do that? Should I add more time each week or more distance?
And as for improving my speed, any ideas? I know my speed has improved since I started running but I just want to make the most of my workouts. Am I right running for say 10mins at a faster pace or is that too long? Should I be running faster still but for a shorter time?
As I said, I have definitely two treadmill runs, and quite often three in a week, so what's the best way to use them to make the most progress?
I would LOVE to be able to build up to a 10k by the end of the year, if that helps anyone know what I'm hoping to achieve.

Until you are running on a regular basis DO NOT WORRY ABOUT SPEED. Speed comes from building a solid base, not from running faster.

Long runs are "easy pace" I'm not sure what you mean by "your slowest pace" They dont have to be done at the slowest pace you can possibly run. They should be done at the pace that allows you to finish your long run without being utterly wiped out.

Lets say you are doing 4 runs a week (1 outside 3 treadmill)

Maybe your week would be structured

1 longer run each week add either a little time or a little distance doesnt really matter which. Run at a pace you can talk comfortably. Personally I would make this my outside run and not worry about pace at all.

1 dead easy run. Boring slower than you want to go. This might be your shortest run of the week.

1 "workout" Choose one of the following options.
a) Hills - hills are speedwork in disguise. Keep the speed low and vary the incline from 2-8%. Hills build leg strength and lung power
b) Race pace - Warm up for 10 minutes at an easy pace, run the rest of your workout up to 2 miles (while training for your 5K ) or 3-4 miles (while training for your 10K) at the pace you want to run your race at. Leave 5 min at the end to cool down
c) Intervals I wouldnt do this more than every couple weeks. Warmup for 5 min. Do faster for 2-3 min, recover for 2-3 min etc. The interval pace should be difficult and take focus but NOT be all out. It will take practice to find the optimal pace.


If you do a 4th run in the week depending on where you put it you have some choice. I would personally do a run at just a little bit faster than your long run but not NEARLY as fast as a race pace run. Start with maybe 0.2mph faster. If you are really bored make it a fartlek run. Fartlek means "speed play" and is a totally unstructured run. When you get bored, hit a button on the treadmill. Speed up, slow down, incline up, incline down. Doesnt matter what, doesnt matter how long. If you are tired that day, go slow, if you are energetic go faster. Play.

ACK! My half marathon is just around the corner and I'm FREAKING OUT! :eek:
The tapering is driving me insane! I'm only doing 6 miles for my long run. I feel like I'm slacking! My longest run was only 10 miles and I'm wondering if it is enough to get me to the finish line? I know these people who made the training program have done this countless times, and know what they are talking about but gah i'm just over thinking things I guess! I get to go pick up my race packet on Monday I am soooo excited! :carrot:

I did my first trail run in the mountains yesterday since, forever ago, and it was awesome!! I set out to do 5 miles and I did 5.25. I wasn't quite prepared for the heat and the uphill on the second half so I took a lot of walking breaks. I'm glad I was wearing my water belt lol My miles are still kind of dismal, only 11 this month. Oh well I'll just keep plugging along.

EveL, I'm sure you will do great! I don't think I've ever done a longer run than 10 miles for a half, and my first half I didn't even run for like a month before the race due to injury, but still was able to do it so you can for sure do it!

I did my first structured interval session on the treadmill at the gym this morning and it was GREAT! It seemed to fly by because overall I ran for less time than I usually do, but it was good to push myself for set amounts of distance and then have chance to recover before doing it again.
And I don't know if it was just a good workout today, but I actually think my steady pace is getting slightly easier!

You will be just fine. :) that's as far as my training took me, and I crossed the finish line with no problem. Good luck!

I did my LONG (well long for me lol) treadmill run today and ran 5.5k in 42.59mins. As always the first 15 or so mins seemed hard, but when I was getting near the end I actually considered keeping going to 6k. But I remembered the advice I've read so many times that you should only increase your distance by 10% per week so decided I'd better listen to it.
I also noticed today that my heart rate only rose very slowly throughout the run and at it's highest was still pretty good. I really think I'm making progress!!!

Eve - you can do it! You have put in your miles, done your training - be confident!

Loving - I agree with everything Ennay said re weekly runs. Mixing in intervals and hills on occasion are great, but better to focus on slowly increasing time at a comfortable pace rather than over-focusing on speed. And big congrats to you on your heart rate lower less - that means your cardiovascular health is improving which is awesome.

Had a decent run on Tuesday - shorter than I would have wanted (about 35 or 40 min) because I started it at 8:25 at night and it just got too dark to keep going. Did something new for the first time last night - jogged to the gym to warm up to do my strength workout (free weights, assisted pull-ups, BOSU, stability ball, etc) and then walked home the long way. Today's a planned off day and look forward to a good run Friday.

I had THE best outside run every today!!!
The most I've managed to run outside non-stop til today was 4.3k and overall 5.5k with run/walks.
Today I really needed to feel better than I have the last few days, so I forced myself out there into the big bad world and went for it.
I ended up running 6k non-stop and ran/walked approx 8k in total in under 55mins, including the hills!!! I did the 5k in 38.13 so my goals of running my first 5k race non-stop and in under 40mins are now seeming possible!
And about those hills, I still had to walk a couple, but I remembered Ennay's advice from another thread to me and when I got to the first one I slowed my pace a little, took smaller steps, and grabbed for that imaginary rope going up the hill, and it worked!!! I crested the hill and carried running on the flat and even began running up the next hill before I had to walk. I was truly amazed at myself! So thanks Ennay, you rock!!!

Awesome job Loving!

I had my HM yesterday and am really happy. For the first time in about 18 months I feel I am really on the road to recovery and things will start turning around. It was only marginally faster than last year, and still 6 minutes slower than my PR on the same course, but I raced it well and feel like I have a grasp on my appropriate pacing again. My hamstring didnt crap out so my self designed rehab seems to be working. (16 months of PT with only marginal results, 2 months of my own design and things are happening)

I should run recovery today but I had my 40th birthday party last night and, well, yeah no. Although my working theory that after a HM or Marathon I can NOT get buzzed no matter how much I drink is still holding. Bizarre. You would think it would be easy to get buzzed then.

congrats on the HM ennay! And happy belated birthday!

http://www.nytimes.com/imagepages/20...ts/BRIEFS.html

Thought some of ya'll might like this picture! :)

ADORABLE pic! :D

I did another interval workout today and it was great. Did five 400m repeats with 400m recovery and did the repeats slightly faster than last week. The recovery sections actually seem slow when you get used to running faster, it's great! I'm wondering if it's getting time for me to up my steady speed slightly, but think I'll wait til after my race and just play about with it til then.

Both pregnant and both looking fabulous! Love the pic... gives me hope that I can continue running while pregnant.

Evel : I want to hear about your half.

Just gonna jump in here. Hey ladies...I have been MIA for a while too do to...life. But just to let you know i am running my first FULL Marathon in January at Disney and and half this coming September. it will be my third. I haven't stopped running obviously. I will up from here on out. Glad to see all the ladies again.

hey there cake long time.

My half is this Saturday. I'm skeeeerd. I did my lat long run last Friday and realized that there was no way I could run long in my current shoes. They don't offer the support I need when I get tired and less light on my feet. I'm going to run in new shoes. It may be the worst idea I've ever had. I have had success with this kind of shoe before. I'm hoping the love will continue....... Fingers crossed. on the up side I ran 11 hilly miles in less than optimal supportive shoes, did a Costco run and wore heels out to dinner in the same afternoon/ evening and lived to tell the tale. OK the heel are super super comfy, but still. I feel good about being able to cover the distance which is my primary goal.

How are everyone eases race plans coming along?

My Dh is tapering for the full Mary and it is putting a bit of a strain on my ability to not be driven nuts by him. He's veeeeeeeeeeeeeeery excited and ready to go. too much energy to be contained.

SGeranium--
im not trying to make you scared, but i do think that is the worst idea i have ever heard.
i wish it wasnt
but good luck!! :)

+1 sorry chicka...I dont think it is a great idea. Stiff shoes + speed + distance.

I won't say it's the worst idea I've ever heard, only because I totally tempted fate and ate at at Brazilian steakhouse (new food + LOTS of it) the night before my half mary. The worrying about whether or not I'd have a gut explosion during my race was enough to keep me up for most of the night. (for the record, I did NOT, but I did puke in a port o potty post-race..)

How bad are the shoes? I probably wouldn't tempt fate if I were you. You survived 11 miles in them; you can survive 13 more. :)

And then reward yourself for finishing your first half marathon with a new pair of running shoes!