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Hiya all runners!!
Hoping I can chime in here...am a newbie on Jogging...:running: and reading such many folks on here doing this sort of fitness...I am challenge myself on doing this more indoors only.... Monday night...Did 5 min after one song of mini jog and I was sweating and feeling good!! Now am in the jog crazed...:) Everyone is doing great and inspired me ..Keep up the great :running: all.. |
Originally Posted by : |
Originally Posted by autodidact: And the good news is a managed to get 6mi in today on one of my favorite rail trails... But boy was it warm out today, so my plan is to start getting out really early from now on... |
2 miles this morning!
No more running the morning after a 500 calorie day though (I follow 5:2). I can run after a 12ish hour fast no problem, but after 36 hours with only 500 calories it is a bit rough. I think my Tuesdays and Fridays will be reserved for strength or cross training in the evenings. Question for the masses - Do any of you incorporate HIIT in your running program? I'd like to add this in once or twice a week since I'm not training for races anymore and would like to focus on fat loss. I need to find my watch! TripSwitch - I started running in the mornings for that reason, but even this morning at 7AM it was still quite warm here. Ugh. I don't want to have to get up even earlier! |
Forgot to report in on Sunday... We did 5k...
Tonight probably more of the same :D ... I love running, even if we don't run fast :lol: |
Iilene I don't run fast either. But I'm working on it.
NNS I have heard of HIIT and wondered if it would make me faster...I would be interested to hear how it goes. Liliann welcome to the thread. It's good to hear you find it inspiring. Tripswitch I shall have to dig out an atlas to find out if Christchurch or Buenos Aires is further south. Also I believe I have a marathon to train for in 13 months! Ran 7km at dawn. Sunrise out of the sea, amazing. |
4 miles in the heat.
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Ran 10 miles Saturday and 7 on Sunday, both very hilly. Now to ease off before the weekend 50K.
NNS: I do a HIIT bootcamp twice weekly. I have done this for just over one year. I have noticed a marked improvement in my ability to run up the steeper hills, and for longer periods of time. The downside is that although the bootcamp alone does not cause me joint pain per se (muscle soreness occurs as expected, but is mild), it seems to be permissive to joint pain during long runs. For example, I used to be able to run 10 miles any day with little/no pain during or after. Now, I notice random pain during longer runs that I've never had before (in 15+ years of distance running), and they seem to correlate with the activities that I did at bootcamp that week. I've learned that a few activities in particular seem to really increase this pain, so now I avoid them (e.g. box jumps - great for leg development, but they seem to make my knees hurt almost immediately when I run within a few days after doing them). I don't want to give up the bootcamp; it's made me incredibly strong and I have to say the muscle development in my arms, abs and tush makes me happy. So I do recommend it. But my advice is to start slow and be very aware of any exercise that puts strain on knees and ankles in particular. My coach is very good at correcting alignment and that's really important, so be sure you're getting good training. And be extra-cautious about increasing running mileage at the same time (that lesson I learned the hard way). ETA: I'm not a "featherweight" runner by any means and I just turned 40, so it's entirely possible that a younger and/or lighter runner would be absolutely fine doing HIIT and distance running with no complications. |
JayZeeJay - Thanks for the interesting feedback! So it sounds like your HIIT bootcamp was more than just running? I would only be doing HIIT running, no box jumps or anything like that so hopefully the issues you've experience wouldn't affect me. However, I did read today that it's ideal to do your sprints on the uphill as it actually will alleviate some of the pressure on your joints. There's a section of my route that this should work well on...
Wow, a 50K this weekend! MORE than a marathon?! Hope it goes well! |
NNS: Yes, it's a full-body bootcamp. Typical activities include exercises with weights, exercises with body-weight alone, and TRX. Lots of burpees, planks, pushups, squat jumps, rows, ropes, shoulder presses, etc. And some uphill sprints :)
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2 miles today, carefully testing the waters of running with just over the counter insoles. You were right, autodidact, it felt much better to ditch my orthotics.
Wow, it was nasty out there with the heat and humidity. I don't mind running in the heat once I'm acclimated, but I'm definitely not there yet. Can't wait for it to get light out early enough to run before work. |
Originally Posted by nonameslob: I've tried what I think people mean by "HIIT" these days, but I could never quite seem to get the hang of it... I come from a background of just a lot of good old fashioned "speed" workouts... The team I used to race for had weekly track workouts at a world class facility... And the "energy" there was amazing... So running intervals there was probably about as close as I ever got to what was real HIIT for me... |
2 miles this morning. Slower than the other day, but fewer walking breaks...
I may go back to the gym tonight to try HIIT on the treadmill. Still cannot find my watch. I've found some apps that I could use on my phone to audibly cue me, but they seem to be really buggy (and cost money!) Streudel - You must go to work really early or live somewhere that the sun comes up much later than here! TripSwitch - Nice to know some people understand. There's definitely a sweet spot for fasted running, and in fact I think the 12-14 hour range you mentioned not only feels best but actually has the best physical benefits. |
Originally Posted by nonameslob: |
Originally Posted by Streudel: |
4 miles.
I do HIIT on my hash runs. We run very fast. Stop (at traffic lights of just looking for where to go next). And so on. For about 4-6 miles. It is an effective workout and a little different to just distance running at a mostly constant pace. And I do do IF and run with it. Just time your run before a meal. Else God help you. |
Well it wasn't exactly a sunrise run... But I was out and on the trail running by 6:45AM!!! this morning... So HUGE victory for me...!!!
I ran 6mi on a rail trail... lots of walk breaks still, but I don't care... It was absolutely gorgeous out... And the best part was I came home and jumped in my pool, which I absolutely love doing... I guess if I were really ambitious I could always dust off one of my bikes and take it out for a spin and get my whole "triathlon thing" going on... But I don't think so... Not today anyway... I think today I'll just stick to lounging by the pool... :D |
^^^^^^^ LOVE ^^^^^^
Keep on going :) |
Originally Posted by misspixie: |
Yes. 4 miles.
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Sorry, I have been MIA for the last few days.
Tripswitch great you got up for an early run! It's so much fun. I live on a beach and love to be there to see the sun rise out of the ocean. At the moment that is easy as sunrise is after 7am. I have been running and on the days I have not run, I have walked a minimum of 7km. Today will be the exception. I am going on a 5 hour environmental litter pick up instead. In the running department I have been trying to extend my time on trails in the hills. I am up to 2:20 approx now. My first goal is to get to 3 hours. I am not worrying about distance or speed (although I must be getting faster as I have to keep going a little further to get the time in) as I am working on time on my feet. When I get to 5 hours continuous I will start working in speed using my usual beach estuary 7 km circuit. At the moment I am doing 2 long hill days a week, plus either jogging or walking 7km on the other days. Happy running :) |
Yep, 4.5 miles today.
Tomorrow I have a 5k race in the morning and a hash run in the afternoon. |
I took a back road I haven't been down before and was so glad I did. Discovered a beautiful wooded area with stream running through it.
The plan was to run 3 easy. I was feeling fantastic, running at my race pace felt effortless. 3 easy turned into 6 at tempo with a little walking thrown in. I almost never ditch my plan, but I can't say I regret it. It's not every run that feels like you have springs in your feet. I had to go with it. :) |
Sounds lovely strudel. And also how lovely to have one of those 'run forever' days!
Auto |
A 5k race in the morning, in which I came third (got a medal).
And ran 4 miles on a hash house harriers run in the evening. |
Congrats Ian!! :bravo:
6 miles today. |
Originally Posted by IanG: Monday. 10km beach and estuary. I found it hard. I think I am pushing up the distance too quickly. I shall walk today (Tuesday). It's hard when I used to run these distances without thinking, but I am just not fit enough at the moment. I shall get there though :) |
Thanks everyone. I did it in 22 minutes, 59 seconds.
Ran 4 miles today. http://www.3fatchicks.com/forum/atta...00img_8653.jpg |
Ian, that's a smoking 5K time!!
I did a 50K race this weekend. It ended up being more of a comedy of errors than anything else. At one point I was running through waist-high grass with no visible trail, and my foot sank into a gopher hole and I did a header. Surprisingly, my ankle survived that. But then I got lost soon after and had to double back a good way to find the tiny pink ribbon marking the correct turn. There were also miles-long stretches of STEEP downhills with sliding gravel and huge rocks. Needless to say, the course was not easy. It made me appreciate my normal runs - sure they have a lot of climbing, but the trails are smooth enough that you can keep a running pace going without having to pick your way through rubble constantly. |
Wowzers. A 50k sounds awesome JayZeeJay. I do a lot of really off-road trail runs (through rivers etc.) but rarely more than 10k.
Ran 4 miles today. It's getting HOT! |
JayZeeJay - Wow, great job finishing! No injuries?
Ian - I can't even imagine running that fast! Awesome job! I did a 2 mile HIIT run on the treadmill Monday night. 30 seconds running fast (for me, that was 7MPH, I felt like I was flying!) and then 1:30 fast walking. Definitely will be doing that at least once a week and hopefully I can work up to a run/jog instead of run walk. I can see how it would improve my overall speed, and it feels awesome to run that fast even if its for a short time. I've been super tired in the mornings lately so I'm doing evening workouts instead of my morning runs. Gotta get back into routine... |
3 mile recovery run.
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Finally tonight we run!! I haven't run since last Thursday!! Can't wait :dance:
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3 miles tempo run.
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NNS: no injuries; IT band tight like always after a long run, but that's easily addressed by aggressive foam rolling. I just got back to bootcamp tonight. I've only been bicycling this week, but hope to restart running this weekend.
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JZJ CONGRATULATIONS!
I have had an interesting week. My running companion was attacked by a bad dog. We were about 2 miles from home by road, and about 3 by trail. Her face was badly bitten, although she just screamed, and didn't try to fight back. The other dogs owner gave me his name and cell number, and Bonnie and I walked back by road, with her face all bleeding. As soon as we got home I bundled her into the van and shot off to the vet. $243 later her face is stapled back together. Poor girl. I rang the man...and of course....he had given me a duff number. Thankfully, although we are far from rich I have a small $500 emergency fund, so I can pay the vet, but I am cross about dog owners who don't take responsibility for their bad dogs. This has also affected the running this week! But I did manage a good run in the hills on Sunday. |
JZJ....I may be pumping you for information! I am thinking about entering this race, for next February.
http://bedrockevents.co.nz I am very far from being fit enough to do it.....right at the end of the race it climbs 500m in 1 km.....and that is at the end of a hilly 50km trail race! However it is quite near where I live, and I have from now until February to prepare. Entries open 1st July, so I still have a bit of time to think about it. It's a big step for this formerly obese menopausal woman..... Auto. |
Auto, that race looks awesome!! But also very hard. If it's your first marathon or ultra, it won't be an easy introduction to distance trail running. A few things that stand out on this one:
1. A decent amount of climbing as you say, especially that one steep climb. Which you will walk. (Never run up anything too steep if you can't see the end of it). 2. Only 2 aid stations. You'll be packing your own water and energy for this one, along with your first aid supplies. That also means very little opportunity for bailout. I've been knocked off a trail during a race and split my knee open, and had to hobble another 10 miles to an aid station. So, you're on your own to some degree in races like these. 3. Some challenging and technical trail, based on the photos. It looks like some steep rocky uphill/downhill, and a river crossing (wet feet = blisters; be ready!). In summary, a hard race! There's a 10 hour cutoff time so it's very do-able; it will just require the mental stamina to deal with the challenges. You'll want to do some long run/hikes (6+ hours)) carrying everything you need to see how this feels. It does look beautiful. And you'll be so proud you did it. Even if you don't make the 3/4 distance cutoff time, you should still be incredibly proud that you gave it a shot. That's how I approach these. |
I'm so sorry to hear about what happened to your running partner, auto. Irresponsible dog owners make me angry too. I have been fortunate not to have been bitten so far, but I have had several dogs run up to me barking and looking aggressive. In many instances, the dog had to cross a busy road to get to me. Meanwhile the owner just stands there. It's bad enough that they have no regard for my safety, but you'd think they'd at least care enough about their pet not to want to see them get hit by a car.
Anyway, I hope your Bonnie feels better soon. Did a 7 mile long run today. Still adjusting to the heat and humidity. Sure doesn't feel line spring around these parts. |
Streudel I feel you on the heat and humidity. It's GROSS out! And we haven't put the AC in yet.
I have been seriously struggling to get up in the mornings lately. I did manage a 2 mile run on Saturday, but I didn't wake up until about 9AM so it was already way too hot to go much farther. My route is also entirely in the sun, no tree cover. Tonight I'll try the HIIT workout on the treadmill again. Maybe tomorrow morning I'll lug myself out of bed before 7! I only managed 4 miles total last week. I think it doesn't help that I'm not training for anything specific right now. Time to set some personal goals. |
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