Sorry I have been MIA ladies, I have shin splints. Covered a cross country meet for the paper last night and was absolutely jealous. Never thought I would be jealous over other people getting to run as much as they want lol. I am doing other cardio but still get pains when I run so will be a little while longer

Nice to see some new faces though!

make sure you ice!

Ok, so im doing good so far this week.

Ran for 45mins non-stop on tuesday. I think I covered about 6.5k.

Today I ran 34mins non-stop and covered 5k.

Im chuffed with my progress but also a bit scared that Im doing too much too soon. I dont want to pick up an injury and have to miss the 10k race altogether. But in another way I feel like I could do even more.

Oh I dont know, its so hard getting the balance right!

Stephie, I remember reading something before about specific exercises you can do to help decrease your chances of getting shin splints. But the only one I actually remember is hanging a tin large tin of paint from your foot and lifting your leg up and down. Sounds nuts I know!

I am going running today - I am going running today - I am going running today. I must!

I've been following this running thread for awhile now, and not now, but hopefully in a month if I stick to my other stuff I'll be able to finally start running w/ you ladies... Keep it up!

Bida, I hope you ran!

I forgot to update - I finally did go running - that was indeed a good motivator for me - posting it online! Didn't run much - maybe 3.5 or 4 but man, afterwords you think, why did I even think about not running - it's such a sense of self accomplishment, and your body feels so great!

You can do it Dreamer! what is holding you back! Walk walk walk!

I should try the tin can - my shins were scarely warning me today as I did a track workout - I think - I may have over analyzed it as I have never had problems - but I don't want problems!!!

How is everyone doing??!! I did speedwork today with the tri team. Though I was not the slowest, i was the second slowest - but that was OK - there were four girls - 3 of us were the slowest, and one was 18 and did track in HS - so she could easily keep up with the guys! But it felt good to not be sooo far behind - and I need speedwork - I have a race next sunday - just a 5 miler - but should be good for me!

hope to hear all about your running tails!

I know, I need to... My schedule has been so hectic (warning... EXCUSE!) and I'm really hoping to do it, or at least start SOMETHING again this week... Glad to hear you went out running BIDA! The team sounds like fun, I'd love to find something out like that closer to me!

Hi! Welcome Dreamer!

I've been suprisingly motivated the last week. I did a 8k, 5k and 6k.

Bida what kind of speed work do you do? I've been trying some speedwork but basically just making it up as I go along!

Hi Guys(Gals)!

Im doing a sort of accelerated version of C25K and I was able to run for 30 minutes at 4mph (on treadmill), how fast would I have to go exactly to make the 3 miles in 30 minutes? I know there is a formula I could use but I haven't done algebra since the SAT and I would like to keep things that way for as long as possible.

Thanks!

I'm not sure if there is one set for runners... but just thinking that mph is how many miles in an hour (60 minutes), I'd assume on a treadmill doing 6.0mph (6 miles in 1 hour) if you did that you'd get to 3 miles in 30 minutes

Speedwork - hrm - well this past week we did relays - like I would run 400 and then my partner would while I took a breather - and it was supposed to be negative splits - which I guess means I was supposed to run it faster each time we did about 2 miles of this.
I mostly, by myself, will do like a one mile run, where on the straightaway parts will speed up to a sprint - and cool off on the rounded edges (on a track).

Also to help with speed work - jumping is good - like knee up jumping, or hopping up.

We also worked on some things to help our "stride" like knee raises, kicking our butts and something with a latter, like stepping in it fast - reminded me of hopscotch.

Hrm - that is all for now - any other ideas?

I have a great book on running, almost with TOO much information, and it talks a little about speed work, mostly what bida has listen, plyometrics (I believe its called) which you can google.... and also fartleks, which is speed intervals by distance

plyometrics are great - esp for women, as we have a bigger tendency to hurt our knees than men do. (something to do with our hip/knee ratio).

fartleks sound funny.

Oh yeah - i get runners world - I love it! It is kind of geared towards marathon racing - but it has great advice.

ugh - my room mate just stinked up the apt! (it is not roses!)

iTunes people~

Perhaps it has been mentioned, so if this redundant, my apologies. I found the C25k program in Podcast form on iTunes (Robert Dulley- podcast for runners, or something like it). Anyway, thought the beginners would be interested...

Next week, I start a once-a-week 3 mile run with our hockey director. He has everyone on some kind of fitness plan around here For some, it's racquetball, others basketball, perhaps some ab work, but nooooooo... I get to run with a 6'4 hockey player. Pray for me please!

Bida- those are some great tips!