Couldn't sleep this morning so I went ahead and did my run today (woke up at 3:45 am and tried to fall back asleep until 4:30!)

Got in 4.5 mles but I may try to get in 2 or 3 more tonight after work.

Have a great day!

4.4 miles this morning, I actually managed to pick the speed up a bit today because it was shorter than my normal runs, even though I was intending quite a gentle trot out.

Rest tomorrow, then 20 miles on Saturday.

Hello all you advanced runners. I posted this same question out on the Advice on becoming..forum, but would love to hear from you guys.

Next week I will be on my Wk7 of the C25K program which consists of 25+ continual minutes for each run for the next 3 weeks when I will officially graduate! I really see running become my foundation sport for the future since I love it so much. It seems that you guys run every day long and short distances. When do you think it would be okay for me to start planning to do the same thing?

I have been wondering if it would be a good idea to run the program (25+ minutes) still every other day, but on the alternate days maybe continue to do some short interval running and work on my distance times (ie get faster). Will this be an overdo? I've never ran every day due to not wanting to burn out or get injured. But now that I am slowly conditioning my body, I would like to ease into being able to run every day. Any advice or suggestions?

Hi softballmom. There are 2 general rules of thumb that are pretty good for most people: the 10% rule and the easy/hard rule. The first is not to increase your weekly distance by more than 10% in a given week. So if you are running 3 miles 3 times a week (or about 10 miles total), you could add a mile to one of your runs, or break it into 4, 2 mile runs with a long run of 3 miles one day. Whatever works best for you. The easy/hard rule says after one hard day of running (speedwork, tempo, hills, long slow distance), do an easy day of running or crosstraining. You can still get injured even if you follow these two rules, but they really help. And you have a lot of room to play around in terms of how many days to run, how long to run, what type of run. BTW: it is possible to do a 'hard' workout when crosstraining and those count too.

I like this book for lots of good running info: The Complete Book fo Running for Women by Claire Kowalchik. Helped me a lot when I got started. I should read it again, since it has been a few years and I'm basically starting over.

I got in my two continuous miles today, two minutes faster than last time. Feeling better, training is finally gaining some traction again. That, and it isn't quite so hot.

Anne

Gosh I must go way slow- I do 15 minute miles still, when I go faster I feel like I am going to throw up. Am I breathing wrong? This morning I must say I ran 4 miles in 45 mins, so I guess I am going a little faster, oh and it felt GOOD! I am always very proud of myself if I can run straight with no walking breaks and not stopping for any reason and beat my last time. But you know if I can go 4 miles in an hour Im still happy, because I did it.
I've lost 23 lbs so Im good with that too :)
I dont post that much but wanted to say hi to everyone and see how you all were doing.

echo -- I don't run fast either... Took me 45 mins to do 4 miles the other day and I've been running for almost 3 years ...

Woo hoo :carrot: :carrot: :carrot:

I did my 20 miler with absolutely no hip problems, and only started doing run/walking in about the last 2 miles or so. I'm far more confident now that I can finish the marathon - even if I had to run/walk the last 6, on the day I'd manage them, I don't feel quite dead enough after that that I wouldn't be able to walk another step.

Woo hoo!!!

I did 3 miles tonight..did good for not running for almost a whole week

4.4 miles this morning, but it was hard because my legs are still sore from my long run. I gave them another good stretch when I finished so hopefully they'll start recovering soon. During the week this week isn't going to be too strenuous probably, because I've got a 30k race at the weekend.

Was supposed to do 8 mi on Sat but I felt pretty good so I went ahead and did 10!!! Woohoo!!

BTW - I hate my scale - I'm done with it!!

Happy Monday to all :)


Great job on the 20-miler Helen!!

Went for a quick whizz around the park at lunch, hopefully another 3.5 miles tonight on the dear old dreadmill :tread: before strenuous exercise classes! :lol:

Great job on the 20-miler Helen! It's quite a milestone. A 30km race sounds like a great way to get in a long run while trying things out for race day.

I ran a personal worst race on the weekend, 54:45 for 10k. This is significantly slower than my pace in my last 1/2 marathon and 10 mile races. A whole bunch of reasons why I guess, but I had a great weekend away anyway and still placed third in my age group. Dh managed to place 3rd in his age group in the 5k race that day too. He ran it in 21:47. He's quite fast for a guy who runs once or twice a week when the temperatures are above freezing (only about 8 months of the year around here). Ds ran the kids race, which they claimed was 1km, in 3:07. Since his last km race was done in about 7 minutes, we knew this was wrong. We remeasured the course later ourselves with both the garmin and the car odometer and it was MAYBE 500m.

I did have a great run this morning, 12.5km a bit faster than my optimistic marathon pace. Not to many 10km+ runs left in my schedule, so I'm enjoying them while I can and starting to get a bit antsy with tapering.

Only Me, I thought it was pretty normal to have at least one really lousy spell in a marathon training plan. I know I've had at least one in training for every long distance race I've ever done. My coach would tell me that means the training is working. Of course sometimes she tells me a friendly lie now and then to keep me properly motivated! :) When is your marathon? Soon now, yes?

Anyway, my training must be working, because I had an exceptionally lousy run this morning. Only a two mile jaunt, and I did run most of the first mile, but ended up walking most of the 2nd. I'm thinking it was because I did a killer bike set last night (thinking I was swimming today so it wouldn't matter) and my legs were pretty much just fried. I attempt 4 miles tomorrow, with a goal of 1 walk break, so we'll see how that goes.

Anne

Hmm, so I should blame it on the training? And that means it's working? Sounds good to me. Actually though, I think the previous 3 nights of less than great sleep, 2 of them in a tent on the ground with my 2 year old crawling in to share my sleeping bag both nights, the less than great diet the previous 3 days including not enough water, the travelling, the hike (carrying dd) around some trails to see waterfalls the day before, the sun beating down, my legs feeling tired, the course being hillier than I'm used to, and me just not pushing myself very hard as evidenced by my fast last km when I realized I could still run under 55 minutes and by feeling totally recovered shortly after finishing the race, all might be just as much to blame. :) 10 more sleeps until the marathon. I think I'm going slightly crazy.

You gals are amazing with your runs in this heat, I am in awe!!

I had a very short run yesterday 2k to the bike store, biked only 6k to the gym... This is all the time I had...

It's not hot here, so I can't claim any credit for running in the heat! I've been running slow and steady this week, 4.3 - 5.3 miles every morning so far. Friday and Saturday are rest days (although I'm hoping to do some pilates or something) before the 30k on Sunday.

10 days til the marathon is so soon, Only Me!

:wave: Did a coupla miles on Old Tread last night but forgot my knee support so did walking hills for the last bit rather than bust up my knee! I need my kneecaps for my Blue belt stuff at the moment! :lol:

Got my 3 miles in this morning (I think I said 4 in my last post, but that is this weekend). It was not as bad as yesterday, ran the first 1.4 miles, took my walk break, but ended up run/walking the rest instead of running the last half as planned. This is better than yesterday, in that I did run/walk instead of walk. It will be interesting to see how the weekend goes.

Happy running everybody!

Anne

Good Morning Ladies :carrot:

I would like to join this thread if it's not too late?
I kind of slacked off on my running however, the
last couple of weeks I have been able to pull of
2.5-3.5 miles most days. This AM I did 3.5 and
it felt wounderful.

It is really hot here so I need to get up early to
get in my run. That has been the toughest part
for me. Hope to keep it going and really looking
forward to some cooler weather.:)

Have a good day everyone.:carrot:

Welcome L2R! I'm right there with you on looking forward to cooler weather. Soon now.

Anne

:welcome: Lovestorun :wave:

I too am with you on the cooler weather, but not too cool, I want the summer to last a long long time...

I ran today to and from the gym, total of 5k, it felt awesome :carrot: ! It was a bit hot on the way back becauseit was nearing noon, but it's a dry heat so it was bearable ...

We've already got the cool weather. I love August around here, warm days in the mid 20s/70s, and cool nights, often in the low teens/50s. Other than the major thunderstorms, we usually get a lot of sun too. I ran 6.5km around noon today. I should be doing 10km with strides tomorrow morning.

Anne, good luck on your run this weekend!

Ilene, I hope you get my cooler weather soon.

Lovestorun, welcome!

My run this morning went almost according to plan, which is to say spectacularly well in comparision to my other runs this week. I did just under 4 miles total, ran the first 1.9, walked a half, then ran 1.2 and walked in the rest. The plan was 4: 2/0.5/1.5. So not so bad. Just over 50 minutes, running pace was about 12:30/mile during the running segments.

Next week, I just have one short run, but a lot of biking. Feels so good to be moving again.

Anne

I did my 30k today. It was hilly and slow, it has been raining a lot here meaning that all the off road trails (most of the race) were very muddy and slippy, and I didn't want to risk sliding down hill and hurting myself so I took it very slow and steady. I was a good few minutes per mile slower than I would usually hope to do a run of that length, but I don't normally do such a hilly route, so I'm not distraught.

I think tomorrow will be a nice swim to try to revive my leg muscles.

I ran 7.5 miles up hill and down dale, and ended up running just about all of it, apart from boggy bits and the little gullies that I had to jump across! :D

I even got beeped at and a "Goooooo-on lass!" half way round! :rofl: :D

Did my 9.5 miler yesterday in 94 minutes...ran the first 9 miles and cooled down with another half mile.

Good day Ladies:

Well, I took the weekend off from running but I got
lots of swimming in with my family. :D
Today, I was able to get my rear out of bed and
do a good 4 miles before the wonderful sun came
out.
My goal for the week is to do at least 20-25 miles
for the week.:dizzy:
It is amazing how great I feel after a good run. :carrot:

Helen: 20 MILES-Great job. WOW

Hope everyone have a great weekend.;)
Stacey

I ran 3.2 miles yesterday in 36 minutes (that's .2 miles further than usual in the same time!) and I will run 3 miles tomorrow am...

Great mileage, ya'll!!

Helen, great job on your 30k race! I have to agree that a 30k race, with other people to run with and water/gatorade tables set up would make for a great marathon prep long run. There's actually a 30k race in my city in the spring that's three weeks before a major national race. I think a lot of people (including my ds's school principal) use the 30k race as a long run/marathon warm up.

I was sick yesterday and spent most of the day on the couch, so no last long run for me. Today was 5k at marathon pace. I thought about making up the long run, but once I started running I was reminded of why I'd spent the previous day on the couch (major stomach cramps and bad cold--great combination!) so I decided to take it easy on myself. 6 more sleeps. EEK!

Well the weather has gotten cooler and I back running :carrot: This morning I ran to and from the gym, 5k...

Ran 30 minutes last night (3.25 mi) and then walked 2 more. Hoping to get my mileage up to the elusive 30-mile mark this week!

Good morning all!

Great 4 miles again this morning-maybe just maybe I will
meet my goal of 20 miles this week. Yeah!:carrot:

Hope everyone has a great Tuesday!!!!!!:cool:

30 minutes this morning. I got up and really didn't want to run because my legs are still sore, but persuaded myself to go to the gym instead - and by the time I got there I felt up to 30 minutes on the treadmill then 20 on the bike (which is actually harder than running on the setting I use)

Good Day Ladies:

Got up this morning and really didn't feel like running.
BUT I did. :carrot: I ended up just doing a little over
3 miles cause I got a late start. Something is better
than nothing uh. I will have to make up that other
mile later this week.:D

Have a great Wednesday ;)

Can I ask you guys about dealing with injuries? I was doing my 3 miles yesterday, and it got rather difficult to move my left leg. I quit running and walked for a minute, but when I started to run again, it hurt even more. The pain is at the top of my leg, kind of where the torso meets the leg. I went home, took some ibuprofen and put ice on it (rather a difficult place to put ice), and it felt better. But then we took the dog for a walk, and it started to hurt again.

I'm not quite sure how to make it quit hurting, or if I should try to run again on Thursday--if I even can run. It kind of hurts to even walk, and walking up a step really hurts. My gym is closed for the rest of the week, so I'm not sure how to get any cardio in.

Guess my questions are, what do you do for a problem like this, how can I make sure it doesn't come back because I've got a race in a month, and what do I do for cardio since my gym is closed? Any advice gladly accepted!

Edited: Happened upon a runner at a potluck, who said it's my hip flexor. My new motto is stretch, stretch, stretch!! This lovely runner also turned me on to a bark-covered path near my house, which I will try as soon as I get that hip flexor back into shape.

It may be a hip flexor issue, but the hip, or neck of the femur more precisely, is an exceptionally nasty place to get a stress fracture. If you have any doubt get it checked out. In the mean time, check out Runner's World's 'What Hurts' tool:
http://www.runnersworld.com/cda/what...-0-0-0,00.html

or Cool Runnings 'Aches and Pains'

http://www.coolrunning.com/engine/2/2_5/index.shtml

Anne

Well, cr@p, my post just mysteriously vanished. Here goes again.

Got in 2 continuous miles this morning. Leisurely 12:30/mile pace, but at least it was all running. I also have a mild headcold which is unpleasant, but the weather cooperated for once and the temp was about 72F and 80% humidity.

Only me, two sleeps left?? I'm excited for you! I know you'll do great!

Anne

Good luck Only Me!

I'm off to Prague for the weekend, probably won't run too much but the hotel has a gym so I might get a couple of workouts in if I'm good.

Yikes, tomorrow at this time I'll be standing with a few hundred other insane runners waiting for the race to start. There's a course limit of 5:30, so anything under that is great for me this time around. My dh is running the half marathon, so he'll be 21.1km up the course waiting for his race to start. His main goal is to beat my spring half marathon time. He's quite competitive for a guy who doesn't really train for races.

Great job on the 2 miles continuous run Anne!

Have fun in Prague Helen!

Anne

Only Me , GOOD LUCK :hug:

I got a run in this morning 5.5k it felt good then afterwards I hoped on the bike and did 22k...It's all good :D