^^^
this

you could also look into a good mileage base buildup program before you officially begin training

finallly FINALLY got my trail run on this weekend!! it was beautiful~almost 90 degrees, but much cooler in the mountains. I did two of myfavortie runs,, the one on sat just a quikie 4.5 mile trail run, but the ascent is a BI**H! i love it and its really close
But my fav run is the one o did on Sat...... almost 8 miles of this wonderful medly of every type of terrain you can imagine, from open meadows, to running along the cliffs of mountains, to twisting and turning and climbing through huge rock formations. Theres a decent 3 mile ascent at the beginiing, but unlike OTHER trail runs the profile doesnt look like this : ^ lol.... UP then down, and youre done. This is a huge loop with a lot of rollling, and quick uphills the last half, so it continues to be a workout
I also realized what i LOVE so much abot trail running.... there is no "goal". The GOAL is the run itself, the enjoyment of the moment in the run.... no splits, no tempos, no GARMIN or HR monitor, no IPOD, nothing..... its meditative, and beautiful, and i love it

I think i decided i dont ever want to do an Ultramarathon, because those are ALL trail races, and i dont want to turn trail running into trail "TRAINING". you know?

I ran my 2nd 5K on Sat., the first one being last year the same month I turned 40. I got first (for my age group) last year. I am rediculously self-competitive so I set my standard after that.

The 5K is a huge challenge for even the elite runners because it's unbelievably hilly. The first mile alone is 175 foot vertical mile. You go up and down 175 the 2nd mile, the third is more up then 1 big down with that last 1/3 mile being a flat straight away. In some ways the last sprint is the hardest part trying not to throw up after all those hills!

Well, I nailed it! Not only did I get 1st for my age group again this year, I improved my time by nearly 2 minutes!

Next Sat, I'm running my 3rd 5K and it is all flat. So my goal is to improve my time by 2 more minutes.

Wish me luck!

This is a fantastic realization MK. Having something active that is just for you and like you said meditative is so important and so satisfying. I'm so glad you found that for you.

Ran on my tetanus foot, seems unaffected. I think making that whiny post yesterday inspired me to push myself harder - I stayed out longer and went further than I have in quite some time.

krampus - What does it say about my sense of humor that I find "tetanus foot" to be kind of funny? Sorry about that - you did get a tetanus booster before you moved to Japan, right? I hope everything is all better soon, and glad you got a good run.

Yesterday's run was uncomfortable. It was my first afternoon run outdoors (generally mornings are outside, afternoons are on a treadmill at the gym). But I wasn't going to get to the gym, so I sucked it up and ran in 85 degree Atlanta weather for the first time. YIKES! I did 33 minutes before I was wiped out. I was well-hydrated before, but I couldn't believe how tiring it was to run in that kind of weather. As summer begins in earnest here, I see a lot more early mornings or treadmill runs in my future.

On another running note, I leave for a 1 week NYC vacation this Friday. One of my "Must Dos" is to run in Central Park. That, in and of itself, is a major goal for me, running in one of the most famous places in the world. I might also, just for fun, do a little run like Phoebe from "Friends." That episode cracks me up!

JenMusic -- I am a definite winter and very cool weather runner ... Yesterday I ran in 22c/72f and I could barely do run/walk intervals, argh soo annoying... and it wasn't even that hot, serioiusly, what will I do when it gets really hot... The park I ran in is on the river with a beautiful breaze but when you turn around there is no more breaze and that's what kills me, the sun beaming down on me is also hard to take... It's another nice day today I may try it again... All this to say that I understand about warm weather running... I also bike more in the summer for the reason that there is always a breaze on a bike...

JenMusic - I'm from NYC and used to have lunch in Central Park all the time. It's quite gorgeous there now...but just one thing...I wouldn't recommend running in Central Park at night! Gotta luv NYC though...oh what a odd combo of beauty, culture and crime!

Jen I'm so jealous! I'm obsessed with NYC and the last time I was there I wasn't exactly a runner! Enjoy every moment of that!

No run for me today. Still on my mini vaca and hit a yoga studio this morning - amazing!

Run tomorrow though. I'm debating on another beach run or running one of the bay trails.

Exactly, ncuneo! I never thought I would be able to run more than 10 feet, so the idea that I even COULD run in Central Park has me giddy.

Of course, running on the beach isn't too shabby, either.

Help guys! I developed a sharp pain on the outside of my right kneecap. I ran about 3 1/2 miles over the weekend in some terrible shoes (borrowed) and am suffering the consequences. It hurt for about 12 hours after the run, going down stairs and walking around after sitting down for periods of time, and it started hurting again midway through my run today. I did a test for runner's knee (pressing on the kneecap while engaging the thigh muscle) and it didn't hurt. Any ideas?

I hate running in heat/humidity, Fukuoka is very similar to the U.S. deep South climate-wise and it feels like a damp rag. I'd say my favorite outdoor running climate is 35-50 degrees Fahrenheit - cold enough to keep me moving.

Rainy season is coming. I hate being cooped up indoors but I don't trust myself not to slip and violently injure myself running in torrential rain.

indiblue I have no idea what it could be, but take care and I hope you can find relief from the pain. Maybe don't run for a little while and opt for knee-easy exercise instead?

JenMusic I have a vulgar sense of humor, I censor myself a LOT on 3FC. I thought "tetanus foot" was funny too! It's fine though, no tetanus. I'm so excited for your NYC trip, have a nice run in the park! My boyfriend and I had our first date in Central Park, but we ate ice cream twice and didn't run...ha!

krampus - I worry sometimes about being misunderstood online - it's so hard to tell tone in text. Glad we both have a sense of humor about deadly diseases.

Ice cream in CP sounds like something I could definitely enjoy after the run! I'll need to replace glycogen somehow, right?

indiblue - I'm way too new to running to even make a guess as to what it could be, but I hope you get some relief soon and that it's nothing serious.

Yesterday was a rest day, but I went ahead and bit the bullet and bought some new running shoes. I had been fitted last year at a running store, but those shoes were WAY beyond their useful life. I decided to wait to the shell out $$ on new shoes until I knew I was going to continue running.

I went to a different local running store this time, since it's closer, and had a great experience. This store had all the technical doodads - the foot pressure mat, the treadmill and gait analysis - and it turns out my feet are different than I thought. I've always, even as a child, been told I have flat feet. Well, it turns out only my left foot is flat, while my right foot has a medium arch. That explains while my plantar fasciitis has only ever been an issue in my left foot, huh?

Onto the gait analysis, where it turns out I have a neutral strike (as opposed to being an overpronator, which the last running store told me).

The clerk was so patient with me. I tried on some Asics (what I've been running in), some Adidas, and some Brooks. It was pretty funny - I kept referring to the Brooks as Nikes, because I thought the little logo on the side was swoosh. It wasn't until the clerk said "Brooks" for like the 14th time that I realized they weren't Nikes at all.

I ended up with the Brooks, after running around the shopping center a bazillion times, in my work clothes no less! I also got a new sports bra since my faithful Enell is now too large. I tried on a bunch of Moving Comfort and ended up with the Juno.

I'll do a run this afternoon in all my new gear. I can't wait.

Krampus/Jen - can I just tell you how much I censor myself! I have a horrific sense of humor and a potty mouth to boot. I know it would totally be misunderstood!

Indi - I'm not sure what's going on with your knee, I can only give you the advice that anyone would give you which is take it easy and listen to your body. If things don't improve see a doctor. I'm notorious for running on "injuries" and the majority of then resolve themselves, but I've bee battling a sprained ankle for close to 10 weeks now for that very reason, I didn't rest. It finally seems to be close to healed, but not quite. I'm also dealing with a knee issue, possibly runners knee, and it too is taking longer because I'm not resting. So long story short - learn from the idiots - rest if you need to and see a doctor if you're unsure or it isn't improving.

5 miles along Newport Bay this morning - oh it was amazing. I actually liked it better than the beach run. Last day of vaca today. I'm bummed and relieved, I'm looking forward to getting back to my eating routine and away from restaurant food. No way I'm going to step anywhere near the scale for a days!

Have a great Wednesday!

Just did a little under 5 1/2 miles (without timing)...whew! It's so nice out, I couldn't help myself. It'll be cold again before I know it, so spending the time outside is worthwhile