Wow...I've missed alot.:o

Mkroyer - Sorry about your injury...I know how frustrating it is to be injured and not be able to run, but a staph infection is no laughin' matter (as I'm sure you already know). Take it easy....the roads will still be here when you return...and you'll prolly have a stronger run after all that rest.:)

Ncuneo - I WANT THAT GARMIN!!!! Seriously...I want it.:) I stupidly bought the Polar F11 ($100), and used it for the first 3 weeks and that's it! I need something with GPS on it. Who knew I'd be a real runner though?:?:

Hey to all you new runners and some old ones I missed.:wave:

I've not done much in the running department, but I am running for fun and I must say...IT ROCKS!!!:carrot: Just ran about 3 miles or so on the beach barefeet (seaside) and it was simply the most awesome experience ever. I could have run forever...or at least that's how I felt.

I had no left knee pain today (oddly enough). I think it's because I ran barefeet. Starting to wonder if I need to change sneaker brands. Thinking about the Vibram 5 fingers. Anyone try them? At first I thought they look stupid, but after an amazing barefoot run with no next day pain, I'm reconsidering.:?:

joyfulloser: I've actually seen the Vibram 5 fingers but thought they looked kind of crazy too but they seem like they'd be super comfortable.

ncuneo - now that you've used your garmin have you noticed errors in the data that it uploads onto garmin connect? The speed is always wrong when I look at the report online. If my average speed were 5.3 mph it shows up online as something ridiculous like 8.9. The pace, however, is accurate.

Hey all. I just started jogging at the gym a few weeks ago and I just stick to a pace of 5.0 on the treadmill. I have always wanted to run so I'll be slowly building up my speed. I haven't been going by miles but by minutes (I do 30 mins a day) Any tips for a newbie who wants to be able to keep up with her speedy hubby when he comes home? Thanks!

frozen --- this may seem silly and obviou, bt is your garmin upload problem a CONVERSION issue? miles vs kilometers kinda thing?


anyway, that was my first thought

3 miles this morning. Can't tell you how peaceful it was to run without the kiddos here, lol. But then hubby called during mile two. Oh, well, maybe the next run will be uninterrupted :)

JOYFUL-
i have vibram 5 fingers.. i try and run in them once a week... they are NOT something you should run in very FAR or all the time.... they WILL KILL YOUR CALVES... were talking cant move legs for days, EVERYTIME.... lol

i will say this, my vibrams have COMPLETELY changed my running form (for the better) theyve taught me how to stop heel striking and hit with ball of foot, more directly underneath my body, as opposed to foot landing out in front... i run lighter, quicker, more efficiently, and ive had ZERO running overuse related injuries sinece i started running in them occassionally. Everything they force you to do with your running form will translate over, eventually, to regular runnin shoes.. i never heel strike in my regular racers, either, KWIM?
do you have flat feet, or high arches?

Originally Posted by mkroyer:
do you have flat feet, or high arches?

Nope...no flat feet..no high arches. Neanderthol club feet I have.:D Oh and 15" calves...unga bunga!:p

I did sprints in the sand for 3 miles and a about a 100 yd race in the sand barefoot and so far, 2 days later...just a tiny wee bit soreness in calves. But surprising no knee pain related to running barefoot.

Actually...like you said...I ran MUCH FASTER...and was lighter on my feet. It felt soooooo right... Do you have the KSO's. That's the one I'm looking at. The Classic one just seems like my feet will fall out during my run. I only run on dirt trails (park), treadmill or barefoot and naked...oh...sorry...not naked, that was in my dream (:p) on the beach, so no hard surfaces.

Thanks.:)

This is just something I heard from Jillian Michaels regarding barefoot running so take it for what it's worth. The big arguement for barefoot running is that cavemen never wore shoes and we shouldn't either, we're not "meant" to wear shoes. That's right we're not HOWEVER, we do and our bodies have adapted to having worn shoes. So take that away and you're bound to cause all sorts of injuries. Cavemen never wore shoes, so they are conditioned not to wear shoes.

Anywho, just food for thought. I've never tried it and don't really know much about it. I wear shoes and have injuries anyways :) The only thing that has helped my knees is orthodics. And I think the only thing that will help my planter fascitus is LESS running. I'm working on it ;)

No issues with my garmin thus far. I'm pretty pleased with the numbers I'm getting, everything seems to be very accurate.

3 miles for me today. Gonna do 3 tomorrow too because DH is going out of town and I will have to miss ST and Yoga. I've been thinking about replacing my 3-5 Friday run with 8x400s. MK what do you think. What would I gain from this? I'm just trying to mix things up a bit and get things moving on the weight loss front. Although I'm only a week in and just decreased my milage and cals so it's probably too soon to do anything.

Oh yeah and today is my DS's 3rd b-day! I'm having a midlife crisis overhere! Ugh! It's going by so fast!

I run on the treadmill in Vibrams classic. No issue whatsoever with calf pain or any other pain. In fact, I've had problems with my feet and ankles my whole life in regular shoes and wearing minimalist shoes has made the problems completely and I mean COMPLETELY disappear. I also have no issues with them falling off.

For outside, I run in Fila Skeletoes. They are a lot like the Vibrams, but have a little bit of a thicker sole. I can hit gravel, rocks, etc and it doesn't hurt. In the Skeletoes, each toe has it's own pocket except the little 2 which share a pocket. Apparently a lot of people complain that in the Vibrams they catch their baby toe? Never been a problem for me. Even with the thicker sole it still feels like running barefoot. I'm not going to try to convince anyone why minimalist running is so much better for you - you can read the websites and judge for yourself.

Speaking of running - ran on my lunch hour today. I was dreading the run all morning for some reason - wanted to quit after 1/2 mile but made myself continue. By 1.25 miles I was in the groove, and felt really good when I hit 3 miles - and it was my fastest 3 miler yet - 34:30 mins. I know that is really slow for most people, but for me it was great!

Originally Posted by mkroyer:
frozen --- this may seem silly and obviou, bt is your garmin upload problem a CONVERSION issue? miles vs kilometers kinda thing?


anyway, that was my first thought

Oh Wow. :o

Hello dummy.... It's totally showing the speed online in kph but I have it set on my watch to display in mph.

Oops... *whistles*

Yay, my Garmin isn't broken! :dizzy:

1/2 on Sunday...Wanted sub 2hrs as my last fast paced 14 miler ...I hit 13.1 in 1:56 but I got a 2:01 ....I am happy with that considering I was not able to eat before the race because of gut pains....plus my calv started bothered me.

I ran this with my husband who slowed down for me...like a lot!

it was a special race for me! last year my first 1/2 time was 2:29 so this is a great progression for one years time!

Friday is a 18miler....8 more weeks till Marathon #2!

Happy Running!

Twinmommaplusone - WOW...you really look SMASHING!:D Seriously...I see all that running has paid off...congrats!:carrot:

Well, I ran two minutes slower last night...ugh!! I ran two hours after I ate which slowed me down and made me feel sluggish. I don't like running at night. I run better in the super-early morning hours when it's quiet and in a fasted state. No food makes me run faster. Plus, I'm a morning person so it's not a big deal for me to run like at 5-6 a.m. I guess running's like everything in life, two steps forward and one step back. Oh well.

Originally Posted by twinmommaplusone:
1/2 on Sunday...Wanted sub 2hrs as my last fast paced 14 miler ...I hit 13.1 in 1:56 but I got a 2:01

Great job!! :cheer:

Originally Posted by fitmom:
Well, I ran two minutes slower last night...ugh!! I ran two hours after I ate which slowed me down and made me feel sluggish. I don't like running at night. I run better in the super-early morning hours when it's quiet and in a fasted state. No food makes me run faster. Plus, I'm a morning person so it's not a big deal for me to run like at 5-6 a.m. I guess running's like everything in life, two steps forward and one step back. Oh well.

Good for you for being able to run that early!! I haven't tried running in the morning before eating yet, but I wonder how I would do with that...it's all trial and error, I guess.

Ncueno-- are you doing any other sort of speed training currently? any particuklar reason you chose 400 meter repeats? Are you looking to improve your shorter race times (like 5 ks?) or working on your VO2Max?
You have an ultimate goal of running for a marathon, i know, if you arent doing other speed training, and not having a specific goal per say, i would suggest something different

i think you might REALLY benefit for a pyramid style track workout session (doesnt have to be on a track, obvioulsy) ;) to REALLY focus on condition, keep the "rest intervals the same distance, no matter how far the "work" intervals are.
do 1X200m, 1X400 m, 1x800 and 1x1000, then 800 then 400, etc, or work your way up to 1000. than go back to 200m and work your way up again. You could do stuff like 2X200, 2X800, 2X1600, 1X400, in other words, mixing it up. Either do a 1:1 ratio of rest/work (4oo rest for 400 work) or do a 2:1 ration (200 rest for 400 work) OR, like i suggeested previously, to REALLY amp up your conditioning, sdo the SAME rest for all the repeatrs..... maybe 400 meters rest in between for every distance, to start.


Here is my reasoning.. at this point, no running goal in the near future.. right? Doing 200 m and 400 meters really works on improving leg turnover rate, runing efficiency, V02Max, overall speed, etc. ANd doing 800-1600 repeats gives ou a chance to work on LActic Acuid threshold, which you knowmy opinioin on the benefits of THAT
My other reason for suggesting this style..... Now that you have a garmin, and are a more seasoned, and focused runner, i think its time, that you are reasy, to start learning and training your PACES. YOu no longer need to be a "same pace for every race" girl. Its time to start having 5K paces, and 10K paces and 1/2 mary paces. Its time to start figuring out what your threshold is, so you know what you have to work on, and youll have measureable, achievable results. Teaching your body to run certain paces, to be able to fall into them through "muscle memory" is a great great skill to have. you are going to do you 200 meters a ta very fast pace, (for you), you are going to try and keep ALL your 200 meter inttervals at the same pace during the workout. Yor 800 m to 1000m are gong tobe your LA Threshold pace... in al likeliehood it will be 30 seconds per mile slower than your 400 meter intervals, whoch should be SLIGHTLY faster than your 5 K pace, or so. It should be uncomfortable by the end if each interval, but you shouldnt be DYING.
Your 1600m are going to be at aLITTLE bit faster than your current, natural pace is... this is giong to help you improve that "comfy zone" pace. If you run 10 minute miles naturally, do the 1600s at a9 min mile, for example... its just ONE mile, and you should be able to run it that much faster without too much difficulty... its when you string 1 mile to10 MORE miles at that pace, thats when you cant run that fast, kwim? ;)

Im sorry my thought process is SO SCATTERED and unorganized today. ASke me to clarify and give you specifics on anything i just said... i can also help give you some good paces to start with on the distances
oh ya, andf changing up the interval distancee also keeps things from getting old :)


Hope i made at least SOME sense??????

BTW, i NEVER re-read or proof read a post befor4e i hitreply... EVER lol

Great info thanks MK!

So nope, no immediate running goals right now. I'm not even sure I want to run a full anymore, that is completely on the back burner until I'm injury free and confident that I can make my training program FUN.

Today I did my first set of intervals, before reading your post. I did 8x400 with 8x400 fast walking rest periods. I haven't had a chance to look at my paces for my sets, but they were certainly below my usual steady state pace from what I saw on my garmin while I was running. I liked the workout - sort of. Running that fast and doing the whole start stop thing was quite challenging. What I think I liked the most was changing up the monotony of my fitness program. I also liked that according to my garmin I burned the same cals as I would have running it at a steady pace. I'm also hoping that my body interprets it as changing up my cardio routine from a weight loss perspective.

I've actually never run a 5k or 10k race, I jumped right to the half. So maybe it's time to start checking those out.

So here's a total OCD question. The only goal I have at this time for my running is to make it to 1000 miles for the year. I'm right on track and will probably have miles to space. But this morning my workout was 4.5 miles, but 2 of those miles were 8x400 walking rest intervals (there was also a .5 mile running warm up). IMO only 2.5 of the 4.5 miles should "count" towards my 1000 mile goal. I've asked around on other sites and other people seem to feel that the entire 4.5 miles should count. But I am strictly tracking running miles so...I think I just answered my own question. If I was tracking all miles, I think I'd agree count it all, but I'm only tracking running.

5 miles tomorrow!

how about try jogging at a slow pace for recovery instead of walking? then youll still be running....

Originally Posted by Emme:
Good for you for being able to run that early!! I haven't tried running in the morning before eating yet, but I wonder how I would do with that...it's all trial and error, I guess.

That is exactly what I'm learning, Emme. Being such a newbie still I'm trying new things and adjusting accordingly. I won't run again at night plus mornings are when my DH can watch out two sons - yesterday was an oddity where he chose to work from home and was around at like 6 p.m. Yeah, like I said, fasted A.M. running is definitely for me, lol.

4 miles this morning.

I can't exercise without eating - I get lightheaded and nauscious (sp). I eat oatmeal about 30-60 minutes before my run. Actually just read an article in Shape magazine that an Italian study found that those who ate breakfast before a workout boosted their metabolism than fasters did. Take it for what it is worth. Everybody is different.
www . drwayneandersen.com/2011/07/dr-a-featured-in-shape-magazine/

NTexas: Now see I've heard that exercising in a fasted state helps to boost HGH levels resulting in greater fat loss. I'm on the fence about it, lol. Although I've been able to lean out pretty significantly by not eating before running so whatever works for you, I guess. I ran once after eating oatmeal and I felt seriously sick to my stomach. I don't lift weights in a fasted state b/c that would make me feel tired and fatigued but cardio's a different ballgame altogether.

Very cool on the 4 miles. :cheer:

fitmom ~ I didn't have time to run last night and won't have time tonight, so I ran this morning without eating (which I usually don't do) to test the waters and try the whole trial-and-error thing. It wasn't bad because I walked my dog before I went out, so I was warmed up for about 15 minutes, but my knees are not happy! I don't know what it was about this morning's run (I alternated between sidewalk and pavement), but for some reason my knees are sore. I don't know if it's because I usually run at least 2 hours after I've been up or later in the evening, so my body has moved more or what. But the run wasn't bad without eating first!

Hi Ladies. I hope you don't mind me hopping into this thread. Running is what helped me take my weight off. I have just started running again after a break for several months.

I have fantastic news to share! Over the summer months I switched to water workouts in place of running. I have been VERY concerned I would have a hard time running again. Well, this is my first week back. I am running 2.8 miles without any problem and would like to UP my running again. At my best, I was running about 6-7 miles on one stretch.

Any advice for me on building?

Also, one other question--I am back 100% on my eating plan and am starting Day 5 with it. This morning after my run and shower, I was very dizzy and had to lay down. Way scary and a bad time too since I needed to get my kids out the door for school. Any ideas as to why I got dizzy? Sorry to be somewhat ambiguous.

My running schedule has temporarily been sidelined due to Hurricane Irene. I'm staying with relatives upstate b/c I've been evacuated. But I did manage to do my body weight circuit for thirty minutes a little while ago and that counts as cardio so I'm still somewhat on course. But I'm itching to get back to running. Oh well. Stay safe everyone. :)

3 miles this morning. Next weeks goal is to have 5 mile run on Wednesday. I ran 10 miles total this week (3, 4, 3), so 3 on Monday, 5 on Wednesday and at least 2 on Friday. Sound good? My running goal after finishing C25K in July was to run 5 miles before Sept 1.

hmm, I don't know if I can post here. I am really only jogging, and since I can handle very little impact on my knees--I do it on a rebounder or mini trampoline...would you consider that running. I do about 4-4.5 mph, and I watch tv while doing it. What do ya think?

2.8 miles this morning before daybreak. Woohoo!

jendiet..LOL..DEFINITELY I DO JOG! I don't run except for short bits. You know what though--I do consider myself a runner! I would say absolutely you CAN post here! :)

3 miles today and *almost* twisted my ankle - walked it off for 1/8 a mile but was able to finish my run. Of course, I did it while daydreaming of finishing my 5 mile run on Wednesday. My body was telling me 'pay attention!', lol.
Jendiet, how to you track your mph? And, if my next door neighbor counts jogging in place as running, I think you can, too :)

I use my sports watch which has a very good pedometer on it. That is how I keep track of the mileage, the rebounder I am getting also has a mile tracker on it. I want to see how the two add up. Ok, cool, I will post here as a runner.

The most I did was 2 miles but very slowly.

Motivated by the beautiful cool weather and my weekend vacation weight gain (7 pounds!? I'm sure it's made up of a lot of sodium, but still...) I hit the pavement this morning...

I now have a new personal best 5k time. From 35:59 to 34:45!! A whole 1:14 off my time! I felt good. I feel like I could still push myself some more. I am going to try to get in a long run this week, and perhaps some intervals on the treadmill. Again, I'm really hoping to get under 33:00 for my 5k, but I think i will feel like a success if I'm under 35. Heck, if I just cross the finish line!! Then, maybe I can get under 30:00 for my 5k in October. Just maybe... ;)

Just pluggin' along here.

3.5 yesterday, ST and Yoga today.

Keep it up everyone!

The hurricane made for a big mess around my neighborhood so running's been put on hold the last few days. Itching to get back to it tomorrow. Also, have started to feel the effects of four running sessions a week (overtraining) so I've cut back to three. Not looking forward to October b/c that's when my outdoor running will cease at least until April. The mornings have been so cool by me - it's nice to run in weather like that.

ok, ran 1 mile while Yo Gabba Gabba was on. Anything to keep my 3 month old busy. 16 minutes. Like I said sllllloooowwww. But at least I did it, and I kept my heart rate about 160-177 for a few intervals.

Didn't make my goal of a 5 mile run today. I ran 3 though before I almost passed out, lol. During mile 2 I felt a little naseous, but keep a walk/jog going. After mile three I walked about 1/8 of mile before the world started to swirl. So I am sitting here writing this, resting. Can't be over training because I've been running 3-4 mile sessions for a couple of months now, hmm. I guess I am coming down with something.
Good job everyone! Love reading about your running accomplishments.

Two weeks left in my 1/2 marathon training program... eeek!

Great work everyone!

jeesh, Ntexas, that sounds rough. be careful.
fit, sorry about the storm aftermath.
fatpants--wow. I hope you do well. I think I have seen your avatar before. Was that in a video?
afm: no running today, but hopefully I will have some time tomorrow. Heck, I will MAKE time. I think I will try for 2 miles again.

Hey experienced runners, I'm doing my first 5k in a little under 3 weeks. Any tips and been there done that advice for me?

I'm pretty confident with my training program: 2 runs around the pace I'm aiming for on race day, one longer run (7-8kms) and one interval run (2:1, 6.5-7mph on work intervals).

I've got my "outfit" picked out. I know not to try anything new within the days before or on race day.

Should I taper the week before? (It's *only* a 5k?). Start time is 8:00 am. I figure we'll need to be there for 7? I will have picked up my race kit in advance of course. DH and DS will be watching me and meeting me at the end. What should I do for a warm up?

Frozen- no taper
do exactlyy what you do to warm up in trraining, or you could try doing strides, 10 minutes or so, before the race starts--> Do you have a goal pace? If so, than jog a little to get the blood flowing, then do 10-30 sec striders, lets make them AT your goal pace, kwim? that way, when the gun goes off, your body will already be "adjusted to your goal pace" and you wont go out too fast, or too slow. do 3-7 striders (sets, whatever) as close to race time as you can--> (after you jog/stretch do dynamic mobility movements, whatever). DO NOT GO OUT TOO FAST WHEN THE GUN GOES OFF. Everyone else will go out too fast and willbe DYING less than a mile into it. You will be passing them by, one by one for sure, if you go at YOUR pace right from the start, and dont get caught up in the excitement and mob mentality. SInce you arent "racing" or trying to run at Threshold or anything, theres really no need for anything more than that, heck, you dont even have to do any of that! It just helps if you ARE trying ti hit a particular pace.... you an fall right into it if your body is warmed up to that pace

*****MOST IMPORTANT****** Get THEE to the Porta-Potty AS SOON AS YOU GET THERE. I dot know how "big" the race is, but if were talking hundreds to thousands...... you have to get in line for the bathroom the minute you get there, and then, if you still have time, get back in line and go agai...... of course, its only a 5K so you wont be out much more than 30 minutes or so? DO you get...ehem.... runners trots at all? #2 issues when running? Get it out of your system before the gun goes off, bringing me back to GEt in Line For the Porta Potty, ASAP. If its a HUGE race, it wouldnt hurt to bring extra TP.

No need to carb load the day/night before. No need to do ANYTHING different than you normally do. f you normally eat before you run, than eat before the race. If you dont normally eat b4 you run, then DONT before the race.

thats really about it, for a 5K. and you already know dont do/wear anything new on race day, and dont forget to hit "Start" on your Garmin, or watch if you use one :) Have fun

PS
e Last thing to add:
If its chilly in the morning where you are, then its a great Idea, (for races) to go to Goodwilll and get a few "throwaway" sweatshirts/gloves.... supercheap, and you just take em off right before the gun goes off, throw em to the side, and usually they will be picked up by race volunteers and donated to HOmeless shelters and such....... You dont want to overdress just cuz its chilly when you are standing around.. you will pay for that later during the run if you wear too much.....

Ran today but couldn't get "into it.." walked/ran off and on about three miles or so..

I have been running in the early morning dark..I live basically in the country although it is in a neighborhood..how do you guys feel about wearing an IPOD (turned down) in the dark?