Kim -- the trail run sounds AWESOME! I need to look for trail races somewhere close to me, it would be so nice to do a race offroad! Congrats on a fantastic race!

Denial -- great job! Doing a 10k for your first race is awesome, I bet you're totally hooked now! Wasn't it a blast crossing the finish line?

Kitty -- the sooner you make that rumor a reality the better! How nice that you look like a long-time marathoner, hot-cha-cha!!!!!!


This morning I did a 10.18 mile run and was very pleasantly surprised to find I had no problems and definitely could have kept going and completed a half-mary distance! Even with the heavy heat and humidity I had zero problems aerobically (I am finally learning to pace myself). I did get achy knees and ankles by mile 9, so I have between now and the Feb race to get more conditioned for these longer runs. I'm very excited though, because now I know without a doubt that I'll have a fun race in Feb -- and the weather then should be in the 50s which will make it SO much nicer!

Nifty, eh?

Sounds good on the 10er, Jo. How does one strenghthen knees and ankles for longer runs like half marathons and full marathons and iron mans and wait- let me get 'a hold 'a my imagination!

Forgive the repeat quotes, I'm still trying to master this web thang--

thanks chicks-- I am heartily considering the NJ marathon-- at the very least, the half.

DH and I were laughing together-- there's also a rumor floating around that he once played professional baseball-- so not!, but he played in a certain league as a kid that is also the name for semi-prof bball. (double a's)

I think it's just a combination of establishing a good running base and strength training and cross-training to keep the muscles in balance. And don't forget stretching too!

It's so exciting to see everyone progress, and run their first races!! There's just nothing like it!!! I did a 5 miler on Saturday, a hot and sweaty 9.5 miler on Sunday (aiming for 12, but we bailed after 9.5!), and 5.25 peppy treadmill miles this morning. Today is the first day of autumn, but you'd never know it here in sticky South Florida -- low 90's again today ...

How long does everyone warm up and cool down? I'd love to hear how everyone is doing it?

Hi Everyone, I've been busy with other things and no time to write but now I am catching up with everyone's stories and I'm glad to hear how everyone is doing.

I forget who, I think it was lene1974, who asked about running groups? I know that in my area there are many running clubs and they all have websites, and there seems to be a larger group, Road Runners? I think? with groups all over the place. I am not much of a joiner so it doesn't really interest me, but I have met several people at 5K's who are new to running like me and have joined a group and really find it encouraging and helpful, with advice, camaraderie, etc. I would think you could look on the internet or ask at local running stores? And I am very happy your 5K went so well and inspires you to do others. I felt just the same way.

I have run in a couple of 5K's since I last wrote and they've gone well. I have tried to look for ones that have something different about the course rather than the simple flat neighborhood run. So it's meant lots of hills, running in parks, etc. Fun. I plan to do one on 10/11 in a park, x-country. It's for women only! Anyway, I really like that kind of course. This Wednesday I will do one in a town near here that will be on a course I have already run in a different one earlier this summer. I am interested to see how that compares, since I think the weather for one thing will be a lot nicer - 70's vs. 90's! But I do know that giant hill will still be there, so I'll have to be ready...

I am interested in how much everyone runs. For me, the most I've done is a 9.2 mile run, and that was quite an effort. I'm happy now with the 5K distance so going 5-6 miles at a time is good for me and will help me avoid injuries. Plus, I also want to continue to swim 3x a week (I do about 3000-5000 yards each), so I have decided that choosing my race length is going to depend on how much time and training I want to do, rather than picking a length and training for it. I guess there is only so much time in the day! For right now this seems to fit and I believe I can do the 10K I signed up for in November pretty easily with this plan.

Well, that's more than enough to say! Happy Monday!

Hey girls,

I just wanted to check. I haven't been running (or biking or swimming) due to being sick the past week but next week I start my official running training program! I'm excited and scared and nervous.

Chickie chicks, just wanted to pop in again. I did 1.5 miles tonight, same slow pace at 4mph. The first 3 minutes though were a warmup walk, rest was jog/walk. And it was hilly.

Sounds great Nelie!

Today I did 2 miles on the treadmill and tried to push myself a bit on the speed. I went from speed 6 (10 min/mile) up to 7 in differring patterns with one minute at 4 (15 min/mile). The time was mostly done at an incline of 2. I got good and sweaty and feel like I accomplished.

For me the answer is "briefly" so I'm sure that isn't helpful. I usually walk around enthusiastically for a few minutes before I start running, and when I'm done I so the same thing in front of my house, walking circles in the street for just a few minutes until my heart rate feels very normal. Doesn't take long.

I usually run negative splits with my very first mile being my slowest, so I obviously get some warming up during that first mile as well.

Great job! Did you have fun?

Thanks for answering! It's helpful to hear about what different things work for different people. I just reached the point in C25K where I have no more walking intervals. I'm doing it to the podcast for convenience (will be so glad to be done with the techno in a few weeks!) and he includes a 5 minute warmup and cooldown. And that's about right for now, but I'm starting to think about what I'll be doing when the "program" is finished.

Tyler - I did have fun except since it rained all day yesterday, the path was slippery from the mud and moss so I would slip/run and it made me nervous.

I did a good walk this morning, no running because I was walking the dogs. Later on today I need to do weights and maybe some biking. Tomorrow is swimming and maybe a hike if the weather cooperates.

I didn't answer b/c I'm sort of ashamed to say not much on either end. Probably not a great idea but I'm pretty time limited and somewhat instant gratification.

Pink Geranium -- ever since I read your post I've been mind-boggling over the 5000 yards in the pool you swim. That... simply...rocks. On the rare occasion I've done a 4500 yard session of uninterrupted freestyle just to prove to myself that I can swim over an Ironman distance (2.4 miles), but I haven't done that often. And it took me a long time to build up to being able to swim that distance with no breaks!

Do you come from a swim background (like on a high school or college team)?

In answer to your question about how much everyone runs, I prefer to run every other day and I consider running my "main" sport. On the in-between days I usually bike and sometimes swim.

You know, if you throw a little biking into your schedule you'd be in prime position for triathlons (which I also do). Since you particularly like x-country stuff you could look for an Xterra race, I'd bet you'd love it. http://www.xterraplanet.com/