ennay; that is sooo funny
natamars:sounds like you were runnin off steam, it is such a great realease.I so love running!!!and thank you
Yesterday I ran a bit of a different route road was really rocky,gravelly but good to switch it up it was late in the day after a bit of an early morning hike that we gained 1,000 ft in 1 mile and than back down hill and then lazyed around for a few hours and decided to run so wasn't my best time but happy I can still get out and move my butt 3.5 miles.
This morning I ran 3.1.Now off to the larger town to groc. shop.
Have a great day!

I am all kinds of $crewed up. I have gained some weight (I am up to about 230 - ~gasp!~) and it has HORRIBLY impacted my running. AND I was not as consistent over the holidays as I would have liked to have been. So, I focusing on developing better habits and breaking the bad ones I have.

Last year, I trained for and completed a triathlon! At one point, I posted on here about my training and mkroyer told me not to expect to lose weight during training. Holy moly was she right. I was so hungry trying to maintain a calorie deficit, I eventually gave up and just ate so I wasn't hungry. I maintained my weight eating whatever I want... HOWEVER, when I stopped training, I didn't reduce my calorie intake. Hence, the weight gain.

While I was training for the Triathlon, I thought... hmm... why not throw in some more running and do a half marathon the week after the triathlon? I never got in all my training for the HM, but I ran it anyway. I completed the (sprint distance) Tri in 2:10:52 (the 5k was a trail run - took me like 45 mins) and I did the HM in 3 hours, 53 seconds.

Though my weight didn't go down, I did lower my cholesterol 40 points fromt he year before and lowered my Triglycerides to nearly half what they were two years ago. I felt GREAT!

Now I feel like a lump of cr@p with no one to blame but myself.

Getting to the point: I am focusing on my problem areas in eating (evenings!!) and working out first thing in the morning - even if only for 20 mins. Every time I read about other people running, I get all pumped up!! I have been doing a lot on the TM and I need to get outside and run. I have cold weather running clothes... time to use them!!

Hi all! Looks like everybody is doing very well! I took a much need 1 week rest. My body loves me for it!
My goals:
Complete c25k (I will be this Friday!!
From there:
Gradually increase to 15 miles a week (right now I'll be at 12 miles a week)
Work on HIIT 1-2 days a week.
Increase my speed over time (which is the purpose of HIIT)

Greetings, all! I am glad to find a forum that considers you a runner regardless of your shape if you, well, run. I've always been embarrassed to say that I run because my fat torso and thighs make me look more like I'm into drink-the-beer and eat-the-Cheetos. (I hate Cheetos, btw.) My masseuse (whom I go to because he knows how to undo the knots I put in my legs) says I'm a runner, even though I don't run races, but I've always felt that was more to flatter his customer than anything else.

But on to the positive: goals. Here are my goals:

1. Drop from 170lb to 140lb. This is hard enough with my non-existent metabolism, but on top of that I tend to develop very large, dense muscles from spinning and swimming. I'm hoping running will build some leaner muscles and make me weigh at least less than most of the men I work with....
2. In the short-run, make my arse and waist not look so lumpy in the formal dress I'm taking with me to Ireland in March.
3. Shape my Corgi into some kind of steel-hard, high-endurance Super Corgi. He is already buff and trim, because he comes with me on runs. Imagine what he'd be like if I got up to 12-milers twice a week! Maybe he will learn to fly!

Hey everybody!

16 miler went really well. Hydration and fueling still need some work, but I'm getter there. I forced myself to SLOW down and I think that helped a lot. I'm not pleased with how slow I was going, 10:42 avg. pace, but I think that it was critical in not crashing halfway through my run. I was actually able to pick up the pace a bit at the end, which I usually can never do. I think with some work and some extra fuel I can get that down a little. I have time goal for my marathon, I know I know, I'm not supposed to do that...but I can't help it.

I'm taking the day off today. I'm actually not sore at all and while my hips hurt a bit while running a little after, they don't hurt at all today (huge improvement), but the thought of going to spin tonight just makes me want to cry and I just stated my period today...so I'm just feeling - bleck! So rest it is. I'll be doing some yoga tomorrow and some serious strength training. I know I'll see a lot of improvement if I can get back the strength in my glutes and inner thighs.

That's about it for me today, I've had a raging headache all day and I'm ready to veg out!

ncuneo (I have to retype your name 3 times every time) - what is your time goal? I see nothing wrong with having one as long as it is reasonable and realistic.

But with your half time from August, I'm gonna say that 10:42 is still very much on the FAST end of what a long run should be. Long runs are not races. Fast finishes for the last third of your long run every few weeks is a good training tool. Marathon pace runs NOT part of your long run are also a good strategy. Racing your long runs - not so much. Let the pace come. If you need extra fuel to pick up the pace of the long run you are negating a lot of the benefit of the long run which is training your body to use the fat for fuel.

Hi Guys,

Need a bit of advice. I used to run 5 miles 3/4 days a week but 18 months ago i became unwell and have been recovering ever since. Ive fully recovered now and went for a run the other morning. I only managed to do a mile and felt as if my heart and lungs were going to pack in! Shows how much out of shape i am!

My question is, what is the best way to get back to running 5 miles? Ideally i would like to be able to run 10 miles but like i said before i can just about do a mile.
Thanks

Ennay - I know...I'm making a complete rookie mistake when it comes to pacing on my LR. I'm pretty sure the rule is 30 - 90 seconds slower than your marathon pace. I didn't realize the complete purpose though. I'd always kind of wondered how do people expect to hit a certain time if they don't train at that pace, but what you are saying makes a lot of sense. It's not just about training your body to perform at a certain pace, but also how to use fuel. So my major goal is a sub 5hr, but my true goal is 4:45 and my secret unrealistic goal is 4:30. I've run a 2:06 half on my own, but that took a lot of effort, so I know that a 4:30 is completely unrealistic and a 4:45 isn't too far behing, but a sub 5 should be something I can achieve.

Laura - just start slow and the same way you started running the first time around. You can do a walk run program or C25K or just go for as long as you feel comfortable and then add as you feel ready. Good luck!

OK 4:45- 5:00 sounds good. With the 2:06 (which SHOULD be hard, if it isnt hard, it not racing! Hard definitely qualifies!), the 4:45 is not out of reach at all with the right training, 4:30 is in range but tight on a novice program. It is theoretically in the pace degredation curve, but not many novice runners hit the curve. Many experienced runners dont.

I usually train much closer to the 90 seconds slower (generally I dont stress, but I end up 80-110 seconds slower). There are some varied opinions, but not many will recommend even 30 seconds. I think when you are down on the slower end you can slide that a little but you need to really focus on how well you are recovering from the run.

You do spend some time training faster too. It's not about all easy all the time.

It's that difference that you mentioned earlier of the difference between training to finish and training to race.

It's a balancing game of building yourself up without tearing yourself down in the process. After a long run you have to be healthy enough to resume training in 1-2 days and hit your quality workouts in 2-4 days depending on your plan. I can go on a long run and then take my kids to our hilly zoo and walk around all afternoon and go for a jog monday morning. After a marathon, you dont. If you are racing you are blowing yourself out in one effort. After a marathon I hobble after beer and food, take a shower, crash, and can barely sit down on the toilet without a hand rail for 2 days.

you might be able to hit 5:00 training to finish, If you want 4:30-4:45 range you need to train to race. Make your hard days hard and your easy days easy

Just for comparison - recommended training paces from one plan for a 4:30 marathon. Pfitz and Daniels both have faster paces, but are high mileage plans.

Easy - 10:49 to 11:19
Long - 10:49 to 11:49
Recovery - 11:49 to 12:19 (I know right? But my first mile is often this, and the day after a hard workout)

Tempo - 9:22 to 9:47

Intervals -
400's 2:01.6 to 2:08.6
800's 4:14.1 to 4:25.9

laura - just start slow. And if slow is still hard then do run/walk intervals. You will regain stamina faster than you think.

Laura, i know just how you feel. I was running 3 miles, 3x a week and then pretty much quit in October. I started again last week with single mile runs and I barely manage that! It is amazing how long it takes to into shape and then bam it's gone in a flash. I ran my third un this morning (granted after a 30 minute on the Kinect - running in place doesn't cut it in my book and did the wall breaker - fun!) and question my goal of working towards 1.5 on Thursday run because I was about to collaspe. I'll run first, then workout and see if that works, lol. Keep going!

I love this thread!
ennay- I feel a bit embarrassed to say it, but I never knew that component of the long run purpose either. Since its so many miles, and so much more enjoyible when you take an easier pace, I have always ran my long runs slower. It's great to know why doing that is important!

I ran my first half in 2006 and have done at least 1 half marathonan a year ever since (never graduated to the whole though. Go ncuneo!) But I have never really followed a training program beyond trying to get one long run in a week and a couple other runs or workouts. (pathetic I know). But this year I want to really train right. And just looking at the wealth of knowledge you ladies have shows me I need to do some homework.

I want to lift 4 times a week up until the last couple of week prior to the race. Also I like to cross train once a week, and of course 1 to 2 rest days per week. These demands have made it so difficult to find a race training program. I dont want to sacrifcice strength training in the name of running. I know that is done so much. But I also want to break the 2 hr half that I have been chasing for years (my best half time was 2:05).

If anyone knows where to look for a good racing training program let me know!

Also today is the first long run. Only 4 miles this week. I'm starting off slow after the lazy holidays.

Welcome Ma26! I'm a HUGE fan of Hal Higdon's programs, but am following the Marathon Training Academy for my current full marathon training.

Ennay - that is all fantastic advice on pacing. All those times sounds completely doable for me. Right now my recovery is pretty good. There really was no recovery from this week's run. I wasn't sore or tired, I did take a rest day yesterday (usually I do spin), but it was more mental and TOM related. When I ran hard the week before I was sore for about a day or so. So I'm not killing myself yet. Again, love the info and thank you!

Yoga and strength training today!

Just keep it in the back of your head. You are heading into the meat of training now. THIS is when it STARTS and now is when you need to allow the pace to come to you rather than trying to bring a pace to the run.

If you struggle with allowing yourself to go slow, try a fast finish run once in awhile on your long run as your reward. IF you keep your first 3/4 of the run slower than 11:15 mm THEN you can reward yourself by trying to find marathon pace near the end of your run. Dont do it every run, it is a tough workout. But hitting 10:19 for the last 3-4 miles of an otherwise 11:30 18 miler is a better workout than trying to hold 10:35 the whole way. Better for recovery, better for adapting.

You all just blow me away with your times and slowing down to times....I know I have only been running {or my word for it} since Oct. BUT I am green with envy. Today I actually cut 2 min. off my last weeks 3.6 run and I still am only mustering 10:43 miles. I am not a kid and a good 15lbs overweight YOU ALL AMAZE me something to strive for!!!!