Ilene thanks so much for the tips I found out why my knees where hurting while I was running I'd forgotten to put my insoles in my runnners :lol HAHA! See I get dressed in the dark so as not to wake hubby and because it's so early it's dark outside too so I just put my running gear next to the bed then roll out of bed in the morning when the alarm goes off and put on my running gear then head out the door and during the race I got drenched and so did my runners so I took my insoles out to dry and never put them back in HAHA! Who'da thunk it? LOL. What's so funny is when I was running I kept telling myself like yeah okay it's REALLY time to get some new runners I felt like I was running on all those residential streets and main streets barefoot LOL. I also stumbled upon some information from the race they gave out some pamphlets about different injuries that runners sometimes get like Pf, ITB, achilles tendon, and runners knee. It was very helpful I think I may have been overtraining as well so I'm gonna slow down on all of that. Oh yes and the back tension was during the race and during the jogging around the neighborhood it only comes after I hit the 3 mile marker though. Maybe I need to relax my posture, in my mind I always tell myself that because I noticed that when I run relaxed and let my hips guide me in running, instead of trying to pump my arms really hard or lean forward to go faster, I feel great. When I let my hips relax and do some work I feel great it hard to explain that LOL.

Sarahyu please don't be afraid to post in this thread these women are soooo helpful so I know you'll get great advice, and running a 44 minute 5k is awesome!!! Shoot atleast you are doing it. Time doesn't matter you'll get faster the more you practice shoot it took me a year to run a 5k and my time was 41:20 and I am darn proud of that cause like I said last year I couldn't run 30 seconds without feeling like falling out. keep up the good work and hopefully someone can help you with the overtraining questions.

Well as for me I walked today 46:57 and I'll be working out on lunch doing the starimaster and 3 sets of 10 squats on the machine int he fitness room.

Rest, sleep and good nutrition. Are you maybe not eating enough calories? The right ratio of carbs/protein/fats, I find that if I don't eat enough protein I am extremely tired... I also need a good 6-8 hours of sleep/night or a snooze when I can in the afternoon... When you aren't so tired anymore add a bit more exercise, granted you may be tired for a week or so from the extras, but it will go away... You're right don't compare yourself with someone else. That other person may have been training and exercising for 10 + years and are in much better condition than you and I, geez I sure can't run for hours!! How do you really know, unless you know them personally, that they aren't tired? Sometimes what it seems on the outside isn't really what it is ... Be patient with time it will get easier and better... Oh, BTW, you are not slow at least you are out there exercising, :high:

Hope this helps, OH! :o and how rude of me WELCOME to Cool Runners :wave:

Edited: Hi MrsD! :wave:

Good morning everyone! I think I am a little behind catching up on this thread, so let me just say GREAT JOB to the people who have run races recently! This morning I did my intervals, but harder than usual . . . I did 400m fast, 200m slow (though I did have to take a few water breaks) for 2 miles. Phew, what a workout! A lot of gunk came up from my lungs, so I know it must be working. :p

Sarah -- Welcome to the thread! Don't worry about being slow, I have been running since January and I can still barely run 5k under 40 minutes. I ran about 10k once and it took me two hours! :lol:

Mrs D -- LOL about the insoles! As for your back hurting, assuming it wasn't related to the missing insoles, were you running a lot of hills? I find that hills takes a little more work from my back muscles to push my legs down. I know you usually run some hills, so maybe even though your muscles are used to your usual routine, running so far took some extra effort from them?

I did 6 hill repeats in the soupy post-rain weather that was around last night... I never sweated so much in my life... Next week is suppose to be much cooler. The week, my long run is 14K so that should be fun. We're making plans to head down to Niagara for the Casino Half-marathon, that should be a great run.

I am working on supplimentation for my long runs... right now, I am cutting up fig newtons (president's choice kind with 60% whole wheat) and eating them on my walk breaks, but it was suggested I start using gels... I haven't used them before and I have heard they're kind of gross. Do any of you use gels?

Cheers!

Ali

I did a cracking 10k on the treadmill this morning in just over 60 minutes which is by far the fastest I've ever done that distance. I'm definitely starting to get really into this running thing now.

Went out did morning run about 2.8-3.0 (haven't tracked it yet) in 34:31 woohoo!!! Last time I ran that route it took 36 minutes and my times would've been faster had i not kept slowing down to adjust my headphones because they kept sliding out of my ears LOL, plus myt dad stopped me on his way to work to ask me how my son was doing in football.....at 5:50AM?!?!?! I could've killed him LOL.

Sarah, welcome! You definitely need to listen to your own body in terms of how much exercise you can handle. Ilene's advice is excellent.

Ali, deciding on a goal race must make you that much more motivated to follow your training. I hate hills and kind of skimped on that portion of training. I've never used gels. I've tried gatorade and powerade on long runs. Both upset my stomach. I do ok with gatorade diluted to 1/2 strength or less on long runs, but I mainly stick with water. And I seem to be able to handle getting 1 or 2 cups of gatorade at water stations over the course of a 1/2. If fig newtons are working for you, why not stick with them? They're much cheaper than gels and probably tastier too.

I'm tired this week. A combo of too many houseguests over the last few weeks (most left by Wednesday and I went to bed early and could not get up to run Thursday am) and hitting the peak of training over the last couple of weeks. One more long run on Sunday and I'm in taper mode. I'm looking forward to running less, but I know I'll be going crazy by race day. This morning was 16k at goal 1/2 pace. The first 8-10k I ran at or slightly below goal pace, then I picked it up over the last 6k. It felt tough but pretty good thanks to yesterday's unplanned rest day.

Ali, gels (and water of course) are about the only thing I can handle on the run--everything else from energy bars, to gatorade, to 'real' food makes me either nauseous or gassy. But all gels are not created equal, and I had to try a bunch of different ones to figure out which worked best. Always take them with some water.

MrsD, I have no real insight about your back issue, except to remind you to use good running posture even when you get tired (like in a race!). I constantly have to tell myself that, since I tend to slump, and visualize a ballon attached to my head lifting me up. Sounds stupid, but it works.

I'm just sitting here grinning reading about everyone's running accomplishements! You guys are awesome and should be proud of yourselves. I'm having some more preggo issues all of a sudden, everything is fine, but I'm sitting it out for a while.

Anne

I did another fast 5k this morning. I absolutely love the fact that I now see 5k as a fairly short, comfortable run as opposed to something that would be killing me for the last 1 - 2k. I've had a really good week this week, I think I've done a couple of 10k runs and a couple of 5ks, probably my best weeks running ever.

Omg, I Nearly Cried........
 

FOR JOY......

Today was the LAST day of my 8 week training program to try and quicken up my race time....
My first race was 10km in 65 minutes....

My goal for my next race was to do it in 60 minutes...(or less, but didnt want to aim tooooooooo high just yet)

SO today, since there are no races going on here, I created my own race....did everything I would do as if there were going to be thousands of people there...(but it was just me)

SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO................. ..
I did
10km in 54:51.....................YAY YAY YAY YAY YAY YAY YAY YAY YAY YAY

OMG, I still cannot believe it!! I swear, I knew I was going to be a little faster but I had noooooooooooo idea I was 10 MINUTES faster...

Hope everyone has great weekends

Leanne

That's fantastic!!! Well done!

Way to go Leanne

Wow Leanne that's great :high:

great job Leanne and YP1 you guys are the BOMB okay?!?!? LOL

I have been attempting to weight train and worked shoulders upper body yesterday. Monday is my rest day from running but I will be working out on my lunch break.

Thanks for the advice anne. Hope all is well with baby. When are you due? Be sure to post pics when he/she gets here so we can sing happy birthday to her/him LOL.

Great job Leanne and YP1! I am totally impressed. :cheer:

I did a timed mile this morning, and set a new PR! (every time I do it it's a new PR :lol: ). Two weeks ago I did it in 10:40, and this morning it was 10:21!! I am getting closer and closer to the elusive 10-minute mile! Now I just have to figure out how to run that fast for further than a mile. After running so fast, I felt like I was going to keel over! For longer distances I'm still doing 13-minute miles or more.

Haven't posted in a bit. But I see everyone is working hard and doing well. :)
Had a busy weekend, was my 29th birthday Saturday(8/13), and I started it out with a 2 mile run (took about 30 minutes).
Today, 8/15, I ran 1.5 miles in about 25 minutes :)
I am so thrilled the running is getting so much easier. Today I ran a little a touch over 1 mile before I started breathing harder and after I was done it took me alot less time to cool down. Yay for increased cardio vascular health! LOL

I had a very good run this morning... After about 15 minutes I met up with some gals on the trail who invited me to run them home, WELL, their pace is SOOOO much faster than mine that after 15 minutes, thank gawd we arrived at their corner, I thought I was going to dies, I was able to walk for 2 minutes after I left them... This made me realise though that I must up the ante here and set some goals. Thank goodness September and a new season is around the corner...

Now just a question for the higher paced runners. These girls have invited me to run with them on Thursday morning... I hesitate because my pace is so much slower and I don't want to keep them back... Should I go? What will they do if I'm too slow, I will certainly tell them to run ahead and EVENTUALLY, maybe on their way back I'll have caught up with them :lol:... I just need some 2 cents here...Later!

hey gals :wave:,
I have 2 more weeks to go till i finish teh cp25k program!!

Laura - Happy belated birthday and congrats on your increased cardio vascular health :cp:

Mrs Dawson - I know I'm late but some time ago you mentioned something about your back during a race, well I didn't offer any insight at the time casue i figured I was too much of a novice to even know what you were talking about, however The other day i remembered that about a month ago while running on a hot morning about 10 I had some back pain, it was like i had a stiff neck but more like the mucsles in my back tensed up, it was because i was not relaxed at all, I was on a new trail that seemed deserted and I almost ran over a snake, I just wanted to finish so i could rest, so maybe your back hurt during the race for almost the same reason.

Ilene - I would do exactley what you suggested, tell then to go ahead and run at my pace, actually 2 weeks ago i ran with this girl who's faster and can run for longer than I can, I let her do her thing and kept to my pace and program of 5 min running, 3 minutes walking, and I actually did catch up with her......on her way back...

7.5k this morning, I was playing around with my pace again on the treadmill and am definitely getting a lot faster than I used to be. All good :)

Thanks everyone for the advice and thabnks sugarbianca for that food for thought. during both times of tension I was in unfamiliar territory and kind of impatient to get done with the run so maybe that was the issue because I haven't had that problem since and congratulations on your walk/run with your friend sounds like you kept up a pretty good pace! Great going!

I got up 5:45 and got in my 2.8-3.0 route in about 34:38. then worked out on my lunch. I love the feeling from a good weight workout where there's a little resistance!

Got up this morning and did a 42:25 minute walk around the same loop I usually run. I've got to get some coolmax clothing or something with wicking properties I see because my clothing was still wet from yesterday's sweat :o, And I'm gonna be honest I put them right back on and went out :lol: :^:.

I've been in a really bad plateau lately but I think it's begining to break or I must be releasing some water retention or something cause lately I've been peeing like a racehorse and sweating like CRAZY! I mean even when i work out, I sweat so much I get like water droplet size sweat beads on my glasses and have to take them off and clean them and resume working out and repeat LOL. I've been drinking like 128 oz of water daily for a LONG time and I went through these motions the first time I began to drink water alot, but I think My body is going through the first stages all over again or something.

Got up this morning got in my run 34:44 minutes good workout.

Thursday -- Got up at 5:30 left the house at 6:30 met up with the girls that asked me to run with them... I was able to keep up pretty well, I guess :lol:, I told them to go ahead if they wanted to, but they didn't when I slowed down (twice) they would go ahead and slow down then wait for me, they were quite nice about it... I was out for 58:00 mins, I think we did about 9k, not sure... It was nice though 10C perfect weather, for me...

5k this morning, all still going well :)

Sounds like everyone has been doing great so far!

There is a 5K race that I want to do..but for some reason, I'm SO scared to do it! I just gotta do it. I KNOW I can do it. But for some reason, I'm afraid of being last ..

Also, I've been running about 5-5.5 miles. It feels GREAT!

Hey everyone

6.4km for me yesterday, cross training, 60 minutes for me today!!
Hoping I can get even faster in the next 6 weeks until my race....yay...lol, I am thinking about getting a shirt made up that says
"mom of 3, celebrates her 27th b day by running" or something cheesier....lol, any suggestions???

Take er easy!

Leanne

got up this morning not wanting to walk but a little voice in my head encouraged me by saying " now you know if you don't walk your gonna be miserable for the rest of the day" LOL so I got up and walked in the rain this morning! I felt great afterwards. Onwards to the gym for some carido and weightlifiting. Oh yeah guess what guys? my butt (gluteous maximuxs) is on a comeback!! YAYYYY

Another 5k run today. I've not been doing much longer than that though this week, so I really need to get a long run in at the weekend or next week I think.

Hey YP1, you're in ONEderland!! :bravo:

yayyyy yp1!!! onderland is wonderful ehh?


oh yeah I was so excited about the booty coming back I ran to the ladies restroom and took some pics :LOL: here check it out!

Booty's coming back woohoo!!

WOW :fr: what a diffirence from Oct 04 till now!! You have reason to be proud :bravo:

Wow Mrs. D, you look AWESOME and that comparison shot is great! You look amazing, I know you must have worked really hard for that. Congratulations!

Thanks so much guys you all are awesome!

WEll I will be running tomorrow morning. I think I may take a different route to switch up the workout some but I'll be back to report. Have a great day ladies!

I ran 18km in 3hours yesterday, on a treadmill. Boooring! Luckily I have my MP3 player, or I would have gone crazy. Still I feel good that I got in the kms, and that I'm slowly getting ready for my marathon in October. San Francisco, here I come!

This morning I got up at 5:30 and did some walking and some TaeBo and strengh for my arms. Way too sore from yesterday to do anything more than that!

Hey gals,
Hey Bootilicious MrsDawson....lol
Annie : Good Going, 18km!!! That sounds like a mountain climb for me.

I'm on Week 7 DAy 2 of the cp25k, 25 minutes of running is not that hard anymore and it's already chilly here in quebec, this morning it was 10 degrees, lucky for me I'm moving back to the Caribbean next week.

I spoke with a physical therapist a few days ago and she said that the pain in my knees is from the knee cap not sitting high enough on my knee, that I need to build up my quads and those muscles along both sides of my knees. She gave me several exercises to do for the next several weeks and she'd reevaluate it in 3 weeks.

The first thing both the PT and doctor said to me was, "Running is bad, you shouldn't run." From what I've read, running isn't that bad on your knees if you do it properly, with good shoes, good form, not too much. It's such a hassle when you get conflicting infromation from health care providers. The PT at least mellowed out and said, "ok, as long as it doens't hurt, you can try to continue running" But the doctor wanted me to stop running completely and go to biking, swimming or something other less impact.

What a hassle, I've notice a decrease in my abilitity because I've taken it easy for the last couple weeks and tried not to strain anything. It's really hard to keep up with the group now. But, hey it's ok I'll get better and get back into running. I really feel much better when I run regularly, have more energy, my brain doesn't feel as foggy, less depressed-more happy with stable moods, and I want to keep the house clean!

Thanks,
Sarah

Hey girls.. Lol @ sugarbianca thanks. I wish I was going to the carribbean.

Sarahyu don't worry about it you'll be out there going strong with your running group in no time at all.

Got up this morning and did usual morning run and this time decided to actually track my mileage on this route boy was i off LOL. I thought I was running 2.8-3.0 miles when it was actually 2.4 miles. man now my times aren't as good as I thought. I've been running the whole route usually in about 34 minutes. I have really got to up my times on my runs. I really would like joining a running group but I run at 5:45am and in my neighborhood you just don't find hardly anyone that runs at all much less walking that early in the morning. But it's the only time I can get my runs in. Oh well I guess I will just go faster the more weight I lose......

Anyways have a great day guys I'll be back to report in tomorrow.

Anine -- wow, 18km, I'm impressed! And 3 hours on a treadmill, geez. I think I would die of boredom! :lol: I'll be visiting my parents in a few days and they have a treadmill (I usually run on a track or outdoors), but they put it facing a TV, so you could watch a movie during a 2 hour run!

I haven't been running in a while . . . I was out of town at a conference on a super-packed schedule, then my first workout back home was strengthening. Today I was planning on running, but I guess I did a few too many lunges and squats yesterday, and I was too sore! Instead I did the stairmaster, which of course worked exactly the muscles that were sore (glutes and hamstrings), duh. I'm hoping for a run on Thursday, if not then I will try to get some running in when I am on my trip.

Just cam back from an hour run... Stopped in to say hi to some girlfriends and since I had had a rest I was able to run 4 times around the track which is 1 mile in 10:40, which I *think* is good...