[finn]

hi everyone...
I've been missing for the last week too - well I don't think the pain in my knee was sore quads, last week I did an extra long warm up and tried running but it still hurt, so I decided to take the week off to completly rest it. It really worked as in the last few days it hasn't hurt at all. Soooo, I'm back on track today - hopefully giving week4 a try, if not then maybe a repeat of week 3. in any case I ain't giving up! :-)

Pachyderm - good luck in your race...I can't wait to hear all about it!

[Pachyderm]

Hello everyone

I did it!!!!!

It was fantastic. When I went in I had 3 goals

1. Finish the race having run the whole way
2. Finish the race in under 35 minutes
3. Finish the race in under 30 minutes

Well as soon as it started I knew I had to scrap goals 2 and 3. A race consisting of 20,000 women is going to be busy. I put myself near the back of the "running under 35 minutes" section (the section in front of the walkers) and I guess a lot of them hadn't read the signs as there were a lot of walkers in front of me. People also hadn't listened to the instructions to go to the right hand side of the course if we needed to walk, so a lot of us runners had to spend our time dodging the walkers. Due to the crowds at the beginning, I also had to take much shorter strides than I find comfortable. There were also a couple of pretty sharp switchbacks at the beginning and the congestion meant that we all completely ground to a halt and I ended up jogging on the spot a couple of times because I really wanted to run the whole way. So it was a very slow start, the first 2k took over 16 minutes to get through. However it did get a lot better, and I was fine running up the hill towards the end (benefits of practice! ) and even managed a sprint finish! I finished in just over 37 minutes and I with everything that happened I am very proud of that.

So any advice for other potential racers (including myself for the 10K)? (my thoughts and advice from more seasoned runners)
*Don't go to the back of the pack. You are not as slow as you think you are.
*Big races are great fun for the atmosphere, but probably aren't the places for us to demonstrate our speed unless we can be at the front with the fast runners.
*Arrive in plenty of time and warm up
*Drink a lot in the 2 hours before the race, but stop completely an hour before (so you don't need the bathroom during the race ), then have a glass/bottle of water just before you go.
*Sleep well for the 3-4 days before the race (or in my case go to bed late and sleep badly because you're nervous )
*Eat a little something or use an energy drink about an hour before the race (but not something new as it might not agree with you)
*Practice on hills a little bit before the race if there is any chance of hills in the race
*Practice some sprints for that final burst of speed at the end - you know you want to!
*Enjoy the atmosphere and have fun!


Softballmom, good luck for your race next weekend

Sorry so many of you are getting "the bonk". Webweevil, it could definately be your diet that is affecting you. When I tried Rosemary Conley's Hip and Thigh diet I felt so tired when I exercised, to the extent that I just wanted to stop and lie down. A carbohydrate snack before you go is a great idea.

Shrinking Mama - congratulations on completing the programme - how does it feel to be a real runner?

Everyone else, Hi and Keep on Running

[Sheila53]

Congratulations!! That's so exciting!!

Great tips, too. Good advice on sprinting and hills--I was surprised that there was a hill at the end of my first race. Not the place I wanted to find a hill!

I find I have more endurance when I eat a Fiber One muffin before I run. I've tried eating different things (cottage cheese & fruit, egg white and hummus), but the Fiber One muffin really does the trick. I got the recipe on the Ladies Who Lift thread.

Again, congrats on running your first race! You must be on !

[finn]

Well I did it! I completed w4 d1, it was really tough after taking the last week off and I was ready to give up half way through but I slowed down a bit instead for the last five minutes and I made it! Roll on day 2!

Pachyderm, congratulations on completing your first race!

[redsoxgirl]

Quick question for the runners.

I'm usually run about 4 miles twice a week in addition to other cardio. This weekend I ran 7 miles just kind of randomly, I didn't feel like stopping at 4 and I felt good so I kept going.

When I eventually stopped it was because my little toes hurt. I got home and I have HUGE blisters on the bottom of booth of them. Over on the side closet to the fourth toe. My run was Saturday and I've only done spinning and walking since because they are still sore.

My shoes are Brooks which I have always worn to run and they are pretty new, I think I may need new running socks. Does anyone have any other suggestions or can someone suggest good running socks.

Thanks

[softballmom]

redsoxgirl, did you feel any binding in the blistered area as you were running? Sometimes I notice my sock is bunching up and need to correct it. As for particular running socks, I have a few pair that are thicker on the bottom which gives my foot a little more cushion than normal socks. I haven't ran into blisters yet, so I can't really give any specific advice.

Friday's run tanked - I was trying for at least 2.75 miles or 28 minutes, and neither happened. I ran less than a mile and crashed. I did walk about two miles. This humidity just will not leave. Even with the temps in the low 80s, the humidity is a killer. I did get up early Sunday morning and ran a little over 3 miles in 38 minutes. It can be done! Tonight I will try for 2 to 2.5 miles, and then Thursday will be my last run before Saturday's 5K. I'm real excited!

Pachy - Congrats on your run. And thanks for the tips!

ShrinkingMama - Hello. Yes, I am enjoying the longer runs, too. Glad to hear from you.

finn - way to go on listening to your body, and then getting back out there! Good luck on week 4's remaining days.

Sheila - thanks for your Fiber One muffin suggestion.

[Pachyderm]

redsoxgirl - I wear smartwool running socks that are like softballmom's - thicker on the bottom but very thin and breathable on top. They are good for shock-absorption but I don't think specifically for blisters. How sweaty were your feet. With a long run like that I can see that you'd get sweaty feet. If your socks get wet then they are more likely to rub. Good wicking socks (like the smartwools or any technical socks) would help if that is a problem. Other than that, assuming that the socks are not way to big for you, or your shoes are too big and your feet are sliding around, I cannot think of anything else.

Finn - well done for keeping going, that is all that matters. Congratulations on a good start to week 4 and keep going!

Softballmom - I hear you about the humidity. It is a killer. Thankfully it was pretty windy for my race, which other people moaned about but I was really pleased as it was so much cooler.

I did 2 easy miles tonight at an average speed of 12.5 minutes per mile. I had a short walk break after a mile because my knee started to hurt slightly, but afterwards it was fine. It felt good to be running again, and even better to be off the hard road surface, and I spent the easy run concentrating on my running style and trying to flex my feet more during the landing/push off phase to reduce the pounding on my heels (a problem for those of us with high arches). Now I have to start working towards my 10k. Another 2 miles (at a faster pace with intervals) on Thursday, then a 4 miler on the weekend - Eeek!

Happy running everyone!

[Shrinking Mama]

Pachy - Congratulations! It was so exciting to hear about your race. Thanks for the tips.

Softballmom - Good luck!! I look forward to hearing the details.

I ran 2.5 miles today outside. The last mile was in the rain but it was ok. Happy running everyone!

[softballmom]

Pachy - After this 5k on Saturday, I will be training for a 10k in early November. So keep me posted on how you are training. I have a few books that I'm looking at to give me an idea. I want to at least be running 5 miles by October end, so I will go in feeling confident. Wow, a 4 miler this weekend. What's the longest that you've been able to run lately? How did you increase your mileage?

ShrinkingMama - I love running in the rain when it's hot, esp at the end. I had one of those last week. Congrats on your 2.5 miles! I am totally loving these longer runs.

Last night was a good run. Did 2.5 miles in under 30 min, and surprisingly felt good to do more, but stopped. I want to take the next couple of days before the 5k easier (2-2.5miles). Stay runnin'

[softballmom]

redsoxgirl - just read some on blisters and thought of you.

Aside from the suggestions above - getting some thick bottom socks (or, supposedly double layer socks are made specifically for runners that are created to deter blisters) and/or socks that wick the moisture away (try synthetic fabrics such as Teflon or CoolMax), try a thin coating of vaseline or a runners' lubricant in the spots that may be prone to the rubbing. You don't want to get too slippery, but a thin layer may protect against the chafing between the socks and skin. Blisters are typically due to friction caused by moisture and/or misfit socks / shoes. The lubricant idea is also good for chafing on other parts of body such as the bra area.

This idea came from Complete book of Women's Running, Dagny Scott.

[redsoxgirl]

Thanks everyone for the replies...I can finally wear my running shoes again. I just came from spinning and am planning on running probably 4 miles tomorrow.

I did buy some new socks they are called Wright Socks, I got them at the running store where I buy my sneakers. Hopefully they will work.

[webweevil]

Week 8 done, although not very gracefully. This change in diet is kicking my butt where running is concerned. Had I started dieting and calorie counting when I starting c25k, I would never have made it this far. Now to increase my speed.

[finn]

Webweevil - well done on getting through week 8, it must give you SUCH a buzz to have come this far. Well done!

Well I'm just done with week 4 and just can't believe how much I've come on since the start. At times I think that I'm not getting anywhere and then I think back on just how tough those 60second runs were in week 1. Wow - you guys at the end of the program must feel AMAZING!

[softballmom]

It does feel good, finn! Stick with it and you will continue to impress yourself. And, it is such a good confidence motivator! Good going on finishing week 4! I don't have my earlier journal to remind me, but I think wk 5 is where I started feeling more like a runner and really seeing how far I've come.

webweevil, do you keep up with your percentages for fat/carb/protein to make sure you are getting in good nutrition with the calories you are adding up? I try to keep mine at a 20-25%F/50-55%C/25%P. If my percentages get out of whack, sometimes I see my running becoming more of an effort than on "perfect" days. Do you journal? I've found that it really helps me to see and learn more about myself. I journal everything from food/water intake to how my exercise worked out for the day, including temps and environment. And congrats on finishing Wk 8 - just one more week!!

I got my last run in before tomorrow's 5K, last night. My DS went with me and tried to fast walk (but I've got faster since the last time he tried that). I didn't get a good warm up or stretch prior to my run and after the first half mile (2 laps) I had to take a fast walk break with some groin stretches. Then I did a mile, walked one lap, and finished with 3/4 mile before cooling down. This gave me a total of 2.25 which was what I was aiming for in quantity. Just my quality sucked. Lesson learned: This did remind me to not get caught up in the excitement of tomorrow and make sure that I give myself a good warm up/stretch and then pace myself every mile.

Enjoy your weekend and runs!

[eadavenp]

hey all! I just finished week 6, but with a bonus... not only did i do the 25 minute run on tuesday, but i did 30 minutes without stopping today! i went 2.71 miles including the 5 minutes of warming up, which put me just under a 13:00 minute mile (12:57) I am really happy and proud!
Two things:

1. Have any of you ever peed yourself while running? It happened to me on tuesday as i finished my 25 min run. (it was really embarassing, thank god i was wearing pants that absorbed it instead of shorts!)

2. Do any of you get blood blisters on your feet? I don't just get normal blisters, i get blood blisters too. I don't know why either...