January Running - Do it in the new year!
 

Happy New Year Runners! Yes you are a RUNNER, I don't care if you run a mile or 10, if you run you're a runner!

So I'm kind of excited, I was the thread starter of every monthy running thread in 2011. I started running in early 2010 and found the 3FC running thread later that year. By 2011, I was the thread starter. I hope to continue the tradition through 2012.

My goals this year are:

March - LA Marathon
May - OC 1/2 Marathon
June - San Diego Rock n Roll 1/2 Marathon (with the goal of breaking 2 hours)
October - Nike's Women's 1/2 Marathon
November - begin training for the Napa Valley Marathon.

And I'm hoping to run 1212 miles in 2012. It will be difficult, and a challenge to complete that many miles on a 3 day a week running program, and work, and family, etc., etc. But I have my year planned out and with minimal injury, illness or family drama, it is possible.

So what are your goals? A 5k, a mile, a 1/2 mile, a 1/2 marathon, a marathon? Weight loss, weight maintenance, overall fitness? Commit, share and support here! Have a great new year everyone and happy running!

Today I have a 14 miler. I'm a little nervous about it because I didn't eat well the last two days and generally when I don't eat well my running suffers. This is something else I want to conquer this year. I have food issues...and even though I've maintained my loose for about 18 months, they are still there and a constant battle. Things are improving, but I'd like to see it move the next level.

I'm excited today because I get to try out my fuel belt and start experimenting with my fueling and hydration strategies. So that will be a challenge in itself.

Unfortunately, DH had to work the overnight shift and I won't be able to get out there until the afternoon and it's supposed to be 80 here today! So that's gonna be a challenge. The rest of the week is 6 on Wednesday and 6 on Friday, with my longest run ever of 16 miles next Sunday! Exciting stuff ahead!

This year, my running goals include a half marathon on March 31st to celebrate my one year of running and weight loss endeavors. Other than that, I just want to keep on keeping on and keep running.

I don't like running but it helps me to keep the weight off. As such, I am committing to run 3 miles a week. I know its small but thats what I can commit to at the moment. Maybe, just maybe, I will enjoy running and will be able to up my mileage.

Started the New Year off with my first ever 6 mile run! 1:07 - pretty slow, but I'm not too upset with this being my first time. My legs started to be a little sore the last 1/2 mile. I remember when my legs KILLED me running 3 miles. Onward and upwards!

14 miler yesterday was a little odd. The first 7 miles were awesome, but then something changed around mile 10 and the last 4 miles where pretty much pure torcher. I survived though and am ready to recover for next weeks 16 miler, which will officially be the longest distance I've ever run!

Yoga and core work today. I'm excited to add strength training back into my program, it's a key component I think I've really been missing.

I had a hit/ miss running year last year. I'm hoping to find my regular groove again. I'm signed up for a March 25 half and hopefully another in the end of May once registration opens. I'm going to check in often for a while to get the groove back.

Glad to find you again Ncuneo and see you started a new thread! I rested my It band and used Foam roller and bought the other roller.They both have been a great help. During my trip and rest SOMEHOW I strained sprained or something to my back and was just plain laid up until the 1st doing nothing!
I recieved a Garmin Forerunner 405 for Xmas {thought I was NEVER going to get to use it!} From my DH.I love it! So started running again on the 1st only ran 3.1 and alot of it fast walking. But the last 2 days have got my speed back up and have them under 11 min miles . So Hope tommarro I can do my 3.5course that I like to do.
I have a 5k next Sat. if I can get up to speed by then. And next month kicks up to a 10k. My goal is to do a 1/2 marathon this year but my MAIN goal is to stay healthy and injury free and get this excess weight that I put on this last year off. I turn 60 this year and am excited to have taken up running it gives me a great confidence.

My 2012 running goals:

~run a sub-30 minute 5k
~run a 10k
~run a half marathon
~log at least 500 miles by Dec. 31

I want to run faster and longer, I want to lift more weights and get leaner. I want to firm and tone, and I want to continue to eat well to fuel the athlete that I am.

ive been more of a lurker lately lol. I have a new BF who loves cooking and ive put on a little weight that im not trying to get off.... shouldnt that mean im more ACTIVE on the site?? ;)
NCUNEO
Seriously, i stop by the running boards often, and when i see someone with a question YOU CANT answer i jump in! By now youre a pro though, reallly....... youre doing so FANTASTIC and my runningh as been so CRAPTASTIC lately...... I will be sure to be more active on the thread, even if its just to post encouragement :)
you are a true inspiration (with the weightloss and how far youve come.......!) 16 miles is no different then 14, let me tell you. And if you can run 16, you can run 20 NO PROBLEM. At this point it is truly mind over matter... if you feel yourself getting tired (i know youve struggled lately on a few of your longer runs, towards the end) then you need to run them slower, if you can...... thats it really. You need to really start working with pre and during race supplementation at this point. Once you are running more than 15 miles, treat the day before like the day before the race.... eat higher carb, start experimenting with what works for YOU before and during a race/long run
I never carb up TOO much the day before a marathon but the morning of i ALWAYS have a slow digesting carb, high digesting carb, and fat and protein --> ALWAYS a bagel with peanut butter (slow carb and fat/protein) with banana slices onit, and drizzled in honey (SUGAR) Thats me, personally.
You need to make sure you are fueld BEFORE you are tired, KWIM? Start taking a running goo every half hour or so, up to every 45 minutes or so. I always take one EVERY 5 Miles... from my first to my last. ALWAYS stay hydrated (Fill up at EVERY drink station AND carry hydration) once you run out of energy or get dehydrated, its too late.

As for hydration packs (see, ive been reading) ;) you need to expiriment. Do you have large hips? I do, and ive not been able to find a SINGLE waist belt that DOESNT PISS ME OFF. They are designed for men, i think, and always ride up, and dont stay put. Backpacks bounce around (maybe that doesnt bother you). I ALWAYS USE a hand held water bottle that straps around your wrist. I know it doesnt carry alot of water, but unless im trail running, im never too far from a gas station, park drinking fountain or restaraunt where i can refill, just like youll be able to do in the race.

do you listen to MUSIC WHILE YOU DO YOUR LONG RUN? this could be an issue also, if you do. The beat of the music might be making you run just a little faster than you should be.
i ALWAYS listen to audio books or podcasts on my long-runs. It helps me slow down, and zone out and enjoy myself.........


Also, the Napa Valley Marathon? If its the one im thinking of, ive HEARD its a very difficult marathon, but absolutely breathtaking :) Congratulations!

SGeranium-- im right there with you on the Hit or miss with running lately..... i really need to find my groove again...... i love myself as a runner, and i havent been doing it lately, at least not consistently.
fOR 2012 I WANT TO:
Find my running groove (specifically, get back into a training plan, whether it be in prep for a race, to develope speed, distance, whatever)
Do at least one full marathon.
Win a 10K (thats always motivating, haha)
Train for and run with my BF in HIS FIRST ever Half -marathon or other organized race.
I want a sub 1:44 half......

In the back is ALWAYS QUALIFYING for Boston....... dont know yet if this is the year, or not though ;)

Beck-- faster and longer are two different goals (good for you!) My point is, they can require two diffwerent types of training. If you train for a half mary, you will be training to run longer, in and of itself, but there are special types of training and techniques you can utilize to improve your SPEED--> and im not talking about running intervals (let me know if you want some specific ideas ive used to terain for (and win) races. ALOT of speed is mind over matter (read my siggy) "Get comfortable being uncomfortable" as soon as you realize you CAN do it, you will, i dont know how else to explain it. i SAY go out there and RUN 3 miles in under 30... easier said than done, right? Do something different. Warm up on your favorite course with some strides at a faster than normal pace for you ( your GOAL pace (say, a 9:30 min/mile). and when you press start on your garmin, just GO! Start out at that 9:30 and keep pushing yourself at that pace as long as you can, or start even faster... whats the worse that will happen? You willburn out earlier on your training run, and have to slow down or walk alittle, but you may STILL come in under 30 even then... OR< you will finally burst through that mental wall that says you CANT run that fast, you will find out you can, you will be uncomfortable, and you will live, and make your goal, and never look back or be afraid of going fast again

mkroyer: Just curious - don't you feel the need to do a slower warm up jog at first? I find I am super prone to injury if I start off too fast, even now, I've been jogging/running steadily for ca. 3 years. I have to intentionally pace myself at the beginning.

K9Owner: The only time I gained weight while running was in the beginning. In the beginning, my hunger from running was extreme! In fact, it was an emergency!

Now I find, since my body has become more accustomed to it, that running doesn't influence my hunger much. If anything, the hour I am out running keeps me from eating!

I was experimenting with longer distances (10-12 miles), but found, at the moment, I rather prefer to do ca. 5 miles x 5-6 per week. Anyway - it doesn't leave me famished, just refreshed.

Good luck on your 1/2 marathon!

Originally Posted by Unna:
K9Owner: The only time I gained weight while running was in the beginning. In the beginning, my hunger from running was extreme! In fact, it was an emergency!

Now I find, since my body has become more accustomed to it, that running doesn't influence my hunger much. If anything, the hour I am out running keeps me from eating!


Good luck on your 1/2 marathon!

I eat very well when I am running, better than when I'm not. Especially since I usually drink less Merlot. It's that I have to hydrate so much I think. Running doesn't make me hungry, but for some reason, my body loves to hold all of the excess fluid--usually right in my tummy!

Thanks for the encouragement!

I never thought about the amount of fluid retention people have when they run.....

Just curious: Has anyone tracked how much they typically gain (which is most likely water) when they have a regular running schedule, like K9Owner has?

Today I was able to get back to my 3.6 run. It felt great. Four days in this week of running as well as 40 min aday of pilates/strenth and 20 min of stretching. Also walk the dog 2 miles a day. Now for the next 2 days I work and won't be able to get much more than the walk in.
But at least I feel like I will have my stamina back for the 5k and be able to build for next months 10k.
I love all the advice everyone is giving I am espciallly interested in the WATER situation...as soon it will be an issue here its cold now but soon I won't be able to beat the heat and I KNOW I will need to have water with me!

I have 3 different hydration packs: a camel ( rarely used), a 1 bottle in the front type (used every time I run), and a fuel belt with 4 water grenades (rarely used). I like the 1 bottle one the best b/c I can clip my K9s to it and run. Also, it has zip pockets (2) that I can keep "stuff" in: chap stick, id, ipod etc.

As far as water retention, it is easy for me to gain 3-5 lbs in a week from hydrating to run in the summer. Basically b/c I am chugging water non-stop in 100F-115F degree heat (wet heat). I easily drink between 100-130oz of plain water per day. Needless to say, I am NOT cute when I run, as I am sweating profusely!

My goals:
Finish C25K (started 1/3/12) by Mid March
Do a 5k on March 18 (Shamrock Run)
Cinco de mayo 5k (aim for better time)
26 mile Bridge Pedal (biking) in August
5k Race for the Cure Sept 2012

Originally Posted by Unna:
mkroyer: Just curious - don't you feel the need to do a slower warm up jog at first? I find I am super prone to injury if I start off too fast, even now, I've been jogging/running steadily for ca. 3 years. I have to intentionally pace myself at the beginning.

UNNA-
Absolutely do a slow jog first to warm up... then incorporate some dynamic stretching movements, then start doing the strides (these can be part of your dynamic warm up--> things like butt kicks, high knees, vertical strides (drive your knees up like you are skipping) and horizontal strides ( push off with one foot and try and make your foot stide longer, if that makes sense). Then you do the strides at your goal pace ( strides are maybe 50 meters of running faster, NOT SPRINTING-- that way you get your HR up, and your legs warmed up to the idea of moving faster when you ACTUALLY START the run) So you can start your run (a 5K or whatever) RIGHT AT goal pace.... out of the gate right where you need to be.. this way you dont have to try and make up time later in the run to hit your goal time.....

When people are more concerned with just FINISHING the race, that is when you atart out slowly.... absolutely you dont want to go out of the gate too fast and burn out......

The above is how i warm up when im competing in a race im trying to win.

You know how sometimes when you go on a run, the first mile is kinda, well, TORTUROUS, untill you are warmed up? Doing strides and such BEFORE hand gets you past that first mile warm up so you can start the run at goal pace ( which for you should be around a 9 min mile, if you want a sub 30 min 5k.......

Does that make sense?

I have tons of training techniques that will help develop speed, if you are interested

Originally Posted by mkroyer:
You know how sometimes when you go on a run, the first mile is kinda, well, TORTUROUS, untill you are warmed up? Doing strides and such BEFORE hand gets you past that first mile warm up so you can start the run at goal pace ( which for you should be around a 9 min mile, if you want a sub 30 min 5k.......

Ohhh man why do I not think of these very simple things on my own? I always use the first 10 minutes of a run as a warmup and I always hate it. Thanks for the tips, mkroyer. Glad you're hanging around again :D

YES!!!! This is the thread activity I was looking for! I'm SO excited to see everyone!

MK - OF COURSE you've been missed! You are always such a wealth of knowledge and while I am humbled that you think I'm a "pro" at this point, I think your contribution to the thread is always much appreciated. And even I still have questions sometimes LOL!

K9 - I'm so excited for your 1/2! Hals programs are great and will prepare you well. Thanks for the kind words, it really means a lot and I've really enjoyed corresponding with you as well. It always amazes me how special these online "relationships" become.

Unna - Personally I don't gain weight when I run, however I haven't taken a "break" from running in nearly 2 years so it's hard to tell. I can say however, that the more I run the more difficult it is to lose. It's a fine balance between the kind of nutrition you need to be a productive runner and the kind of nutrition is takes to lose weight. I could go on an on about this subject, but I'll save it for later.

So MK, I complete agree that my issues right now are starting out too fast on my long runs, music increasing my tempo, and I'm probably not fueling often enough during the run. I take my 1st GU around 60 mins in then about every 60 mins, that should probably bump up to 45 mins. Got the hydration down pretty good I think. I'm actually kind of liking the belt, it rides up a bit, but not too bad. Here's my question though. I get the fueling strategies the night before and even the night before that. And I understand fueling during, but what's you're opinion on the 1-3 hour window before runs over say 15 miles? I've heard that eating just before a long run starts your metabolism firing and that you'll run low on your glycogin sooner. But then most other people recommend a banana and PB or Bagel and PB 1-3 hours before. Typically I GU and go. But I'm thinking this week I may get up early, do a small cup of coffee a bagel and PB, then wait maybe 90 mins do a GU then go. Don't think I've ever tried this before.

So some injury talk. I think I've mentioned at length about my issues with IT/TFL and how we should all be stretching AFTER our runs and foam rolling if necessary. But even with this I'm still having issues and so I've been researching. I've been lacking strength training lately and that seems to be about when the pain started, maybe a few weeks after I started slacking off. Turns out, strength training is SUPER important for runners, and I knew that and knew better. So I'm reincorporating that to strengthen my glutes and adductors and balance my strength overall. Second, women tend to move their pelvis too much when running and this can hyperextend the hip muscles causing bursitis and TFL problems along with knee issues, so I'm working on my form. And lastly - HILLS. There is a monster hill to my house and I run it every.single.time I go home, it's about a mile long. So with the combo of no strength training and bad form I think this hill has become a real issue. I've avoided it on my last two runs and I'm in almost zero pain. So I'm hoping after a few weeks of strength training and form work I can work it back in, because avoiding it blows. Also, the LA Marathon has it's share of hills and it would be foolish to train without them.

Had a good 6 miler yesterday, strength training and spin class today.

I'm excited for our year of running - good luck on your goals everyone!

I'm game. I slacked off around October last year, and by slacking I mean I quit running, and it shows. I ran 1 mile yesterday and my lungs/heart were filing complaints. At least I didn't lose ability to run the mile! Time to get to cracking and work back up to 3 mile runs, 3 times a week. Shouldn't be too long. Keeping going everyone!

:wave: Hi all
Tomorrow will be my first 4-miler since September. I walked it yesterday with the K9s. Boy, it HAS to be easier without that 15 yr old of mine. After that, I'll be at work for 2 days--12 hr shifts, so no running or real exercise for Sat/Sun.
I started BodyRock back yesterday for the first time in about 2.5 weeks. I had cut my left hand--really deep--over the holidays and have been nursing it back to health. My legs are really sore today from split squats. This is my form of strength training. I use a sandbag for weight.

Ncuneo: I am curious to know the GU or beans you use. Our head nurse was telling me she ate some type of beans--like candy--on her 1/2s. I don't need them for 4 miles, of course. But, I may use them just to see how they will affect my performance on my long runs in the following weeks. And, if it's something I have to purchase online, I need to go head and place the order.

MK: You ARE a WEALTH of information! WOW! Thank you so much for being so generous in the sharing of your information. As I was reading your post, I thought of something--like a light just went off in my head. :lol:
There is a great deal of difference in thinking among runners.
Some of us think in terms of "I just want to run a 5K, 1/2, etc."
Some of us think in terms of "I just want to FINISH a 5K, 1/2, etc."
Some of us think in terms of "I want to WIN a 5K, 1/2, etc"

All of which make our mental training COMPLETELY different in terms of how we train our physical bodies to run!

I use the GU brand gel. I prefer the ones with caffine during my run, but don't care much before a run. I don't like beans, chomps or chews during because chewing while running just sounds not good to me. With GUs you really don't need them on runs less than 60 - 90 mins. Actually that with any fueling. Your body has enough "fuel" or glycogin stored up from the night before to get you through. Runs over 60 - 90 mins (I prefer over 90) you should do one GU (of fueling preferance) before, one at 45 mins and then one every 45 mins after. Now that said, that's just a guideline, the key is what works for YOU. Like MK said earlier, the key is to do them BEFORE you get tired. If you wait it's too late. So it's difficult to time them by feel. My personal preference is just a GU before a run for anything between 6 and 12 miles, one before and during for anything over 12 miles. One race day I stay a littlre more conservative and do GUs a littlre more often, but be SURE to wash them down with water otherwise the sit in your stomach and may cause some GI distress.

EXPERIMENTATION! That's the key. I think that's why people get hooked on 1/2 and full marathons, they are constantly trying to perfect their strategy.

Also, don't think more is better when it comes to fueling either. Your body can only absorb a certain amount of calories per hour when exercising. There's a whole calculation for it, but it averages out to between 150 - 300 cals depending on weight.

We should also probably talk a little bit about hydration and electrolytes, but I'm short on time, I'll try to check back later. :)

I defo do not want to over-electrolyte myself. I can't stand poweraide/gatorade & the like. Although, I do love the Powerbars but haven't needed one in months.
There is just nothing like VitaminPee!
:rofl:

The longer you have been running the less you will need to fuel in training. I no longer fuel for a training run until 16 miles and then only if i am going over 18. For a marathon I take a gu every 6-7 miles.

My goals for this year are to get back to where I was before the car accident. Plain and simple. Until march that means focus on weight after that I can focus on training for stuff. I want to win AG at the memorial day race because there is a special award for the winner of the 41 year old ag. And then hopefully a PR by fall at some distance.

On warming up. The shorter the race the longer the warmup for me. I am a SLOOOOOOOOWWWWW starter. For a 5K I usually warm up with a 5K. 10K - 2 miles. 1/2M 1-2 miles. Marathon - 1/2 - 1 mile or just slow first mile.

Aaah, I've been a passionate runner for about 5 years now, or maybe 4 years. I started in Caloriecount.about.com forums where they played a kind of game, a project "run around the world" where each runner logs their miles publicly and it will all be added up and the total mileage tracked on google maps to see how far we have collectively got. It was lots of fun and got me from run-walk-crawling 5km in the beginning to trail running half-marathons a few years later in the French Alps.

This autumn I have been taking it easier and kept the distances minimal - but I started a habit of wake-up runs, which means 15-40min runs early in the morning before breakfast and before going to work. I found that even if I'm too sleepy to run more than 10min, it will make a huge difference in how I feel for the rest of the day. Skipped morning run = feeling bloated and sleepy for the whole day.

During the Christmas holidays (I took 3 weeks off work) I lost the habit and must start my army regime again. It's cold and rainy and sometimes snowy and always dark in the morning and getting back on track is not the easiest task in the world. I put my alarm for 6:00 this morning and I have no memory of it ringing! That's how sleepy I've got! Hehe. You see, I have some hard self-motivation to do.

ugh...so exhausted today. Not sure if I did a little too much this week, PMS or if maybe I'm getting sick. Everyone has the plague around here.

Spin and ST kicked my butt yesterday and my 5 miler this morning was no joke.

I'm all planned and ready to prep for Sunday's 16 miler (my longest run EVER!, I'll be saying that a lot LOL). Gonna do half a bagel w/ half a banana and 1TB of PB w/ 1c of coffee 90 mins before and immediatly after with 2 GUs and 1 GU Brew and water during.

I have noticed that I need less fuel, but on my shorter runs I have yet to eliminate it, I think I need to, because I'm no longer seeing any benifits. Thinks it's just habit at this point to take a GU before any runs longer than 5 miles and take GUs during on any runs longer that 12 miles. Think next week I'll elminate that pre-run GU. Save myself a few cals, which means more snacks! Just kidding.

Have a great day everyone! I'll try to pop back in later.

I love to run...short distances. I've never really considered myself a runner though I used to do 5k's all the time. I could do sub-20 minute 5ks. Now I run every other day about 3 miles. I do it in about 30 minutes and only to get my cardio in. I like it the first couple of miles but after that it just doesn't seem like much fun. But this year, my plan is to run every other day or so. I want to get to 500 miles this year. I'd like to get to around 5k every time I run and do that in about 30-40 minutes. I'm really slow since I'm out of shape but I assume I will improve over time. I can't really run outside on hard surfaces any more due to some really bad shin splints. I don't seem to have those issues on a treadmill so I mostly do that. I tried to run outside a few weeks ago and while I was doing it it wasn't bad. But about an hour after I got done I couldn't hardly walk my shins hurt so bad. Maybe if I lose 60+ pounds it won't be so bad...

Hi there
Im a runner, have been for so many years its hard to count, but ive gotten off track and trying to get back into it. I am able to run a little bit but not much yet. Today I walked/jogged for 20 min in intervals and then walked another 10 min on an incline. Im hanging in and getting back into it. Its hard to start again but the motivation is good so i just thought i would post a little
thx :)

My goals are a 5K in January and February, a 10K in March and a half marathon in April/May. It'll be my first half so the date is still iffy. Depends on when I'm ready! :) Any tips for training for my first half?

Do you guys do interval runs? I have been doing interval runs once per week, and to be honest I HATE them! But I keep reading how important interval training is to increase you running stamina and for fat burn. Thoughts?

This thread is awesome!!
My goals this year are first of all to beat my best 1/2 marathon time of 2:15.35. I ran that last April. I also completed three other half marathons and 1 very tough (toughest race I have ever done) 10k trail run with a killer climb.
I also want to lose about 25 lbs over the course of the next year.

A big goal for me is to run consistently, and not just the month before a race. I don't want to have periods of not running at all. Which usually I have a few that last a moonth and more that last a few weeks.

By next year I want to be ready to train for a whole marathon.

Originally Posted by CherryPie99:
Do you guys do interval runs? I have been doing interval runs once per week, and to be honest I HATE them! But I keep reading how important interval training is to increase you running stamina and for fat burn. Thoughts?

Once a week is about right. Short intervals are for speed, long intervals are for stamina.

What type of intervals you do really depends on your goals. Fat burn is shorter and faster intervals. The longer the race you are training for the longer your intervals should be and then correspondingly slower.

I tend to do 2 speed sessions a week but I run 6-7 days a week. If you are running 4 days or less stick to 1 speed session. I do 1 interval session and 1 tempo session (tempo is a sustained run somewhere between 10K pace and HM pace if you have RACED either of those or if you dont something probably about 60-90 seconds per mile faster than you usually go but significantly slower than intervals.) Occasionally instead of one of those I do hill repeaters instead when I really feel like torturing myself.

The more speedwork you do, the more important it is that your non speed days are appropriately slow.

Musical: I am using Hal Higdon's "Novice" plan to run my 1st 1/2 Mary April 28. I started the training Dec 30 (my bday). I ran the first 4-miler today. It was awesome. Actually, this whole week has been awesome. I recommend it highly if you are already running.

Cherry: I do interval runs a couple times a week with my Lab, River. We do hill intervals--usually 10-20, then I run the remaining 2 miles or so. I do this because I know the terrain will be hilly for my 1/2 & I do not want to become accustomed to running on flat surfaces. By hills, I mean lake levees!

So, today was totally awesome. The weather was perfect for my 4-miler & then I walked an extra mile to get back home. I planned it this way b/c I have a little challenge going on w/another fellow 3FC member. I only walked for 3min and 20sec, which is a record for me.
Since it has been so cold here, I have been doing 2 & 3 miles with 3 layers of clothing on. Today, the temp was high 60s. I was able to run in 1 thin layer, without the distraction of my k9s. Boy, did that make a big difference!

I did not become tired, but my breathing needs work. ATM, I am taking 3 breaths in through my nose and 1 forceful breath out of my mouth, but I still become short of breath it seems. I slow down to a 12:15 pace or so to recover. Any breathing tips would be highly appreciated!

K9 - is this breathing on your normal runs or on an interval? If it is your regular run then you need to just overall slow down. Easy and Long runs should be done at a pace where you could carry on a non stop gossip fest with a running partner. On an easy run your breathing should be smooth and unforced. As your long runs get longer this is going to become more important. When you are first learning to find that easy pace it sometimes feels like you couldnt possibly run that pace you will adjust to the slower pace, you just have to give it time. Easy on easy days. Hard on hard days.

Higdon's plans are a good place to start. I liked them and i still use elements of them.

I am somewhat new to running--3 months now of doing 2x 10-mile runs a week, and spinning/swimming/5k-runs the other days of the week. I am still fat, though. What you said about the body only absorbing 150-300 cal per run really surprised me. Every source I've checked has said my 10-milers at 5.5-6mph burn ~600cal. That's why my "cheat days" (2000-2400cal) are scheduled for the days I run 10 miles. If 150-300cal is all I'm really burning those days, it's probably my cheat days that are keeping me fat. But I can't give up my cheat days, or I'll just blow the diet altogether. I love food too much to be one of those people who can live off salads, grains and lean proteins for 100% of the time...