Virtual Running Buddies 7/18 - 7/25

[SusanMac]

Thought I'd kick off this week with a very cool article I just found on Runner's World. It's about how to make sure you're in the groove during your runs. I love that feeling. Not sure the right words, but you all know what I'm talking about.

Hope everyone has a fun, relaxing weekend planned. We've got running, biking & canoeing on our list. Headed out in a few hours for a 1-hour run where I'm anxious to get in the groove and enjoy the beautiful weather. This will be followed by ice cold beer by the lake :-) Happy reading...

http://www.runnersworld.com/home/0,1300,1-51-56-5164,00.html

Easy Does It
by Bob Cooper

Some days, when you're lucky, running feels like floating. Here are 10 ways to get that feeling more often

[MaryH]

Thanks for the article. Yup, and then are those days which I refer to as "slogging" (see now for Les that would a romp in the swamp I'm sure :D, but for me it's when I feel like I'm not running much faster than when I walk. :cool: )

It has been SO HOT here (106 yesterday, 104 today) that my last two running days have been inside on the treadmill. There was a small article in Energy magazine that suggested running 5 minutes at a comfortable pace, kicking it up to about 6.0 and then increasing the incline every two or three minutes from 0 to 5.0 (i.e. run at 6.0 at an incline of 1.0 for 2 minutes, then at an incline or 2.0 for 2 minutes, on up to an incline of 5.0) Then you increase the speed for two minutes and then bring it back down in 2 minute increments. Let's just say I don't know if its the heat or the fact that I don't run many hills, but this wiped me out. (I had to walk at levels 4.0 ands 5.0, and I was not as fast as they suggested.)

The Komen Breast Cancer 5K is tomorrow morning, so I'll be out there for that. I am hoping that at 6:30 a.m. it won't be 75 degrees!!!!

[Leslie Ferguson]

Originally posted by MaryH
Thanks for the article. Yup, and then are those days which I refer to as "slogging" (see now for Les that would a romp in the swamp I'm sure :D, but for me it's when I feel like I'm not running much faster than when I walk. :cool: )

That'd be me. :D Running in the mud does slow me down but truly appeals to the kid in me. And guess what right now (and for the foreseeable future)... It's raining!! :cool: And everyone knows what that means for a Saturday - A glorious romp in the swamp - the mud bath of all mud baths!

It has been SO HOT here (106 yesterday, 104 today) that my last two running days have been inside on the treadmill. There was a small article in Energy magazine that suggested running 5 minutes at a comfortable pace, kicking it up to about 6.0 and then increasing the incline every two or three minutes from 0 to 5.0 (i.e. run at 6.0 at an incline of 1.0 for 2 minutes, then at an incline or 2.0 for 2 minutes, on up to an incline of 5.0) Then you increase the speed for two minutes and then bring it back down in 2 minute increments. Let's just say I don't know if its the heat or the fact that I don't run many hills, but this wiped me out. (I had to walk at levels 4.0 ands 5.0, and I was not as fast as they suggested.)

Sounds like a "fun" program. I may have to keep that one in the hip pocket for a future day when I need to do some hills/fun speed work on the treadmill. And YUCK about the heat. I like it warm but over 100 (without heat index) is too much for me! Good for you to stay inside I bet it is safer there than outside.

The Komen Breast Cancer 5K is tomorrow morning, so I'll be out there for that. I am hoping that at 6:30 a.m. it won't be 75 degrees!!!!

Best of luck in the 5k and I'll be praying for cool temps in Fresno.

Susan - Thanks for the article. I think that there is a lot to be said for the different programs the author mentinons to keep things lively.

For last weeks viewers who didn't look there I'll post here a response to Scout... "I'm glad you like the assistant coach routine. This is my first official year as a Galloway Pace Group Leader/Assistant for my coach of almost 3 1/2 years. I've really been his assistant for most of the past 1 1/2 years but it's now official. Like you say, there really isn't that much extra that I do with the exception of going back out on the trail after I've finished my miles to "pick up" the slower runners/run-walkers. Typically I do an extra 3-4 miles (at least for now). I know that will change as my mileage gets longer on weekends - it is still only 10 this week but starts increasing next week."

Today was a deserved rest day, I got my 4 workouts in this week now for the long run tomorrow.

Peace,
Les

[MaryH]

It was 85 degrees with 85% humidity at 6:30 this morning. I ran 30:28 so I'm pretty happy. :cool: (The women's overall first place finisher ran it in something like 18:45 (I think) - all I know is she runs somewhere around a 6 minute mile.

[LisaSch]

Hey runners!

I'm back from our month in Boston with my folks. I actually have been back a week and a half but I haven't run once! I am so sad, but James schedule got soooo out of whack that I haven't had decent sleep at all. He has been finally started to settle down, so I am hoping to start my routine up on Monday again. That's why I posted, cause you know seeing it in writing makes it more likely to happen. I ran a few 3 miler's in New England, but I know that not running for three weeks knocked me off my schedule to build up to a half-marathon in December. Oh well, as long as I get back on the wagon, I'll be happy! Wish me luck.

Lisa
Mom of James (3 months old tomorrow and hopes to start sleeping good again soon!)

[Leslie Ferguson]

MaryH - GREAT JOB on the race. Pretty tough conditions if you ask me. Way to stick with it.

Lisa - Glad to hear that your back home. I hear it is terribly hot in AZ these days. Something like a low of 98. :( :rolleyes: I'm just sweating thinking about it!

This morning didn't disappoint either - mud up to my shorts both front an back! :cool: Happy as a little kid again.

Hope everyone has a great weekend and stays cool. -- Happy trails,
Les

[Natasha3]

Mary, good going on that race! :) Congrats!

Susan, how did your weekend of fun outdoor activities go?

Lisa, welcome back! Sorry to hear that you haven't been sleeping well -- hope little James' schedule gets back to normal! You said "wish me luck", so I'm wishing you luck! :) Keep us posted.

Scout, thanks for all the info on coaching!! It sounds like a lot of fun. That's really sweet that the folks were so nice to you on your birthday, too. :)

Les, that's neat that you also do the coaching thing, and enjoy it! Good to hear that you had a fun romp in the swamp the other day, too.

From what you both have said, it sounds like doing an assistant coach stint isn't that big a time commitment, but is rewarding. Thanks for the input; I plan to check it out, maybe for the fall training season.

As for me, I've had an active weekend so far. We went for another bike ride early in the evening yesterday, and it was fairly challenging. I was stronger than I was on Wednesday's ride, on the whole. This morning it's cloudy and drizzling a little bit and not that hot: perfect running weather! I went out and did 7.5 miles and was happy with it. It was fun and I felt good. Now to replenish my glycogen stores and get various nutrients into me! I've already had a big bowl of strawberries but need more sustenance. Catch you all later!

Natasha

[Jodi]

WOW -- I've missed a lot!

I've been traveling most of the month, and I had bronichitis early in July, so I missed my 5K on the 4th in lieu of R&R, per my doctor's orders. With my work schedule being so hectic, it's taking me longer to kick the cold (which is what I'm left with now that the antibiotics worked), so I've been taking it easy. I'm itching to get out for a good run, though, so that's a good thing!

Keep running, everyone!
Jodi

P.S.Thanks for posting that article, Susan. I really enjoyed it!

[Leslie Ferguson]

Jodi - Welcome back after your haitus. Sorry that it was bronchitis enduced and I hope that you're over it now.

Good cross training day today and I'm looking forward to my next week of marathon training (I'll post the damage tomorrow).

Hope all had a great weekend - I know that I did.

Peace,
Les

[Natasha]

Welcome back, Jodi! :) Sorry to hear that you have been sick, but it's good to know that you're feeling better and will be up to going for a run soon! Take care.

Natasha

[JHolcomb]

Jodi, good to see you back and feeling better.

Mary, great job on the race! Jeez, I thought conditions in NC were unbearable. 106 is outrageous.

Les, glad you got a good romp. So, how was the marathon training?

Susan, thanks for the article. I could never leave my watch at home (but I need it!), but the staying hydrated and keeping good form really ring true for me.


We got in a couple of runs this weekend. I can really tell that my form and speed are improving. In the first mile, anyway, I'm feeling awesome. I'm getting the first mile in in well under 10 minutes, and I don't feel like I'm pushing too much at all. I'm slowing down after that, but I think a lot of that is due to not being so well hydrated. I really, really need a drink after about 17 or 18 minutes, and am dying for one after 20. Must bring the fuel belt even if we think it's not that hot outside. I can tell a huge difference in my runs when I stay well hydrated.

Ant bites are greatly diminished. Little b*stards.

Hope everyone has a good week,

Jen

[aggie94]

I ran on the treadmill Saturday night, and even though I grumble and complain about how miserable it is to run outside in this heat, I can tell that the last two weeks of doing that (even though I feel like I can barely manage to crawl through 3 miles) have made a HUGE difference. Saturday's run felt GREAT! I cut it off short because DH was getting antsy to leave the gym, but I felt like I could have continued forever, and at a slightly faster pace than I'm used to doing, even inside.

So I guess I won't be giving up those outdoor runs for now, but I will have to rethink things in August, when it will heat up even more. Luckily, I'm off to Oregon this weekend for a 10-day vacation, where I'm hoping to get in a few great runs with the temps being much more mild (Amanda, how's the weather up there?). I'm also (finally!) going to run Prefontaine's trail in Eugene - I'm excited about that. :)

[Leslie Ferguson]

Jen - The marathon training is pretty slow right now. I only say that because my typical week is still ahead of the plan (but not much). I haven't been doing the quality work (speed, tempo, and hills) but I've been logging the miles fairly well. The real fun starts when I have to do the longer tempo and race pace runs starting in a couple weeks but by then I should be back in the swing of things really.

Aggie - Enjoy Oregon. I haven't been there recently but have been kind of following the weather channel (most of my in-laws are in Oregon) and it is warm but not unbearable (especially for someone from Austin :) ). Even if it is hot in Eugene it won't be bad and it typically isn't that hot at the southern end of the Willamette Valley (where Eugene is) in July. Are you going anyplace else besides Eugene? The coast is really nice this time of year.

Does anyone else have problems with Deer Flies? I got attacked on Saturday and was bit about 6 times through my singlet (yes - through). The bugger raised 6 huge welts and they itch intensly. Thank goodness for benydryl (SP?).

This weeks training is a mix of tempo (30-40 minutes), race pace (3 miles), 2 "EZ" runs (running recovery - 3 and 5 miles), and a long run (11 miles). Should come off without a hitch as long as the weather behaves.

Have a wonderful week.
Les

[aggie94]

Originally posted by Leslie Ferguson
Aggie - Enjoy Oregon. I haven't been there recently but have been kind of following the weather channel (most of my in-laws are in Oregon) and it is warm but not unbearable (especially for someone from Austin :) ). Even if it is hot in Eugene it won't be bad and it typically isn't that hot at the southern end of the Willamette Valley (where Eugene is) in July. Are you going anyplace else besides Eugene? The coast is really nice this time of year.

Thanks, Les! I just moved from Eugene last year (after living there for 6 years), so I know that even though the days may get hot, it's not terribly humid and the mornings/evenings are still mild and GORGEOUS. I can't wait to be there. :)

I'll actually be all over the state: a day and a half in Eugene, two days in Corvallis/Albany/Salem, a day and a half in Portland, and the rest in Sunriver/Bend. If you have suggestions for other good running trails in any of those places, I'd love to hear them (particularly for Sunriver/Bend, since that's where I'll be for the most part). Unfortunately, I won't be able to make it to the coast this time.

[Leslie Ferguson]

Originally posted by aggie94


Thanks, Les! I just moved from Eugene last year (after living there for 6 years), so I know that even though the days may get hot, it's not terribly humid and the mornings/evenings are still mild and GORGEOUS. I can't wait to be there. :)

I'll actually be all over the state: a day and a half in Eugene, two days in Corvallis/Albany/Salem, a day and a half in Portland, and the rest in Sunriver/Bend. If you have suggestions for other good running trails in any of those places, I'd love to hear them (particularly for Sunriver/Bend, since that's where I'll be for the most part). Unfortunately, I won't be able to make it to the coast this time.

I didn't realize that you were another displaced Oregonian (I am an OSU graduate from 1985).

Don't have many places to run except Forest Park in Portland. In Corvallis you can get a good run in either along the Willamette or on the bike path towards Philomath (starts downtown actually but you can pick it up anywhere until about 53rd St).

However in my bag of tricks I found the following two links - one for Oregon Road Running Club (http://www.orrc.net/) and the other is one for a group calledTeam Oregon (http://teamoregon.com/runswalks/) . There are links on both those pages that talk about places to run in Oregon. Hope you have a great time in the great state of Oregon.

Go Beavs!
Les

[scout1222]

All right, the first week of signups for our training group is complete. Supposedly we had about 200 people sign up. Since I was helping with parking and timing the placement run, I actually did not run on Saturday. So I did my long run on Sunday morning.

I went out to the lake my group normally meets at, and did 5.5 by myself before the group meeting time. Then we headed out for a 6.5 mile hill route. All in all 12 miles, and they felt pretty good.

And yes, this morning I managed to wake up, run, and even use my exercise bands for a mini upper-body workout. Go me!

[SusanMac]

Scout - I love the self congratulations! Someone's got to do it, right? Might as well be yourself!

Mary - Glad your race went well. I'm not familiar with Energy magazine, but it sounds interesting. Does it cover all sports? Focus on nutrition?

Lisa - Glad you're back. Can't believe your son is already 3 months!

Jen - I've recently gotten into the habit of taking my fuel belt on almost every run. Even if it's not too hot, I want to practice drinking while I run without feeling waterlogged. I also need to practice getting those little bottles in & out of the holder!!

Had a good weekend. Strong, steady 10K run on Friday. On Sat, DH & I rode our bikes downtown to watch a canoe race. It was a fun thing, not a "workout", but there were a few hills. Later that day I went out for a run and couldn't figure out why my legs felt so darn tired. I was sore & tired, but my heart rate was only at 75-80%. Doh! Forgot that I had rode 12 miles that morning. To top it off, I had to make an emergency stop along the way to use the facilities. Oh well, just one of those days. I was out for 45 minutes, though, so not bad. Great bike ride on Sun, about 30 miles. Have a race this weekend, so rowed today, planning a hill workout tomorrow, then just easy, low key runs the rest of the week.

Les - the race we watched last weekend sounds totally up your alley (even though there's no mud). It's called Paddle & Portage. Each group is a team of 2. First, you paddle a canoe for 1.5 miles. Get out of the water and carry your canoe over land (along w/oars and required life vests) about 1 mile, then get into the lake on ther other side of downtown and paddle another 1.5 miles to the finish. Everyone gets beer at the end. It's a blast to watch. Not sure if I'll ever do it....canoes are heavy!!

[aggie94]

Originally posted by Leslie Ferguson
I didn't realize that you were another displaced Oregonian (I am an OSU graduate from 1985).

Don't have many places to run except Forest Park in Portland. In Corvallis you can get a good run in either along the Willamette or on the bike path towards Philomath (starts downtown actually but you can pick it up anywhere until about 53rd St).

However in my bag of tricks I found the following two links - one for Oregon Road Running Club (http://www.orrc.net/) and the other is one for a group calledTeam Oregon (http://teamoregon.com/runswalks/) . There are links on both those pages that talk about places to run in Oregon. Hope you have a great time in the great state of Oregon.

Go Beavs!
Les

Hey Les,

I went to law school at UO, but don't hold it against me - I worked at OSU later and really loved the school and Corvallis. :) What a great little college town.

Unfortunately, I won't be in Corvallis long enough to run there, but I may get a chance to check out Forest Park while I'm in Portland. And thank you for the links. I'll check those out for trails in and around Sunriver/Bend.

[Leslie Ferguson]

Originally posted by SusanMac
Les - the race we watched last weekend sounds totally up your alley (even though there's no mud). It's called Paddle & Portage. Each group is a team of 2. First, you paddle a canoe for 1.5 miles. Get out of the water and carry your canoe over land (along w/oars and required life vests) about 1 mile, then get into the lake on ther other side of downtown and paddle another 1.5 miles to the finish. Everyone gets beer at the end. It's a blast to watch. Not sure if I'll ever do it....canoes are heavy!!

Susan - that sounds like a blast. I've done a little canoing and had to do a short portage years ago and remember that the canoes were pretty heavy. I bet they are lighter now but still - carrying one a mile would be a real test, especially after paddling for 1.5 miles. But I bet the second paddle would be the hardest of all.

Aggie - Won't hold your affiliation to UO against you. My cousins are grads and we always have a little friendly ribbing whenever I'm in town about UO/OSU rivalries. At least now we can actually have a rivalry in some sports.

Les

[Laura]

Eva I just got back from Oregon (Portland) and I have to tell you it was really hot! Low 90's each day and that is supposed to continue through at least the middle of the week. I was so disappointed as I was looking forward to a break from the Colorado heat we have been having.

On the up side, I did manage to run 9 miles on Sunday. I went around a 400 meter track 34 times as I was not sure of places to run that were safe. My knee really tightened up at 7 miles -- so much so that I had to walk about 3/4 of a mile before I could finish the last two, but I was really pleased with the run as it was warm, I ran by myself, and I kept my motivation going during a less than interesting run. I have a ton of work to get to, so I will add more later.

[Natasha]

Hi everyone!! Welcome back, Laura, and yay on the long run and your admirable discipline!!


Les - the race we watched last weekend sounds totally up your alley (even though there's no mud). It's called Paddle & Portage. Each group is a team of 2. First, you paddle a canoe for 1.5 miles. Get out of the water and carry your canoe over land (along w/oars and required life vests) about 1 mile, then get into the lake on ther other side of downtown and paddle another 1.5 miles to the finish. Everyone gets beer at the end. It's a blast to watch. Not sure if I'll ever do it....canoes are heavy!!

I would love to do this race or one like it!! I wonder if there are any like that around here; I'll have to check. :) My husband and I love canoeing and are used to canoeing and portaging together, sometimes for long distances. So something like this would be a fun little outing (especially with the beer at the end :p). Canoes are certainly heavy, but portaging is not that bad, really. The worst of it for my husband and me is that I'm 10 inches shorter than he is, so that makes it a bit awkward. A lot of the time he ends up taking the canoe and I take the paddles and packs. Is that cheating? ;)

More later. Ciao, gang!

Natasha

[scout1222]

Originally posted by Laura
On the up side, I did manage to run 9 miles on Sunday. I went around a 400 meter track 34 times as I was not sure of places to run that were safe. My knee really tightened up at 7 miles -- so much so that I had to walk about 3/4 of a mile before I could finish the last two, but I was really pleased with the run as it was warm, I ran by myself, and I kept my motivation going during a less than interesting run. I have a ton of work to get to, so I will add more later.

Laura, I wonder if the reason your knee got aggravated was because you were running in tight circles around the track? I think if you're going to be doing any distance on the track like that, it's a good idea to switch directions every once in a while. Going around in the same direction for that long can stress your body in ways that straight running wouldn't. Of course, if you generally have knee problems that flare up around 7 miles, then never mind!

[aggie94]

Originally posted by Laura
Eva I just got back from Oregon (Portland) and I have to tell you it was really hot! Low 90's each day and that is supposed to continue through at least the middle of the week. I was so disappointed as I was looking forward to a break from the Colorado heat we have been having.

Ooooh, that is SO not what I wanted to hear! :eek: :(

Was it at least still cool at night? I'm wondering if I should rethink bunking with friends and opt for an air-conditioned hotel instead. :rolleyes:

[MaryH]

Susan, its published by the BFL (Body for Life) people - Muscle Media, I think. It is geared for women and emphasizes weight training and nutrition. It also usually has a couple
"transformation" stories as well. At least here though it seems hard to find. So far the only place I know that carries it for sure is our local airport. :cool:

[Laura]

Originally posted by scout1222


Laura, I wonder if the reason your knee got aggravated was because you were running in tight circles around the track? I think if you're going to be doing any distance on the track like that, it's a good idea to switch directions every once in a while. Going around in the same direction for that long can stress your body in ways that straight running wouldn't. Of course, if you generally have knee problems that flare up around 7 miles, then never mind!

You know I thought about that as I was running around, and around, and around, but I had kind of gotten into a groove. My knees will sometimes ache around 7, but not hurt. This really hurt. It is still a little sore today, but not too bad.

Hopefully, I won't ever have to do that many miles on the track again. I only did it as I was running by myself, and there were a lot of people around at this college so I felt safe. I didn't know much about the area I was in, and didn't want to try and find a 9 mile trail that I thought was safe.

[Laura]

Originally posted by aggie94


Ooooh, that is SO not what I wanted to hear! :eek: :(

Was it at least still cool at night? I'm wondering if I should rethink bunking with friends and opt for an air-conditioned hotel instead. :rolleyes:

It was definitely pleasant in the eveing, but I wouldn't necessarily say "cool." It was much cooler in the mornings though. Mind you I was heading back to the hotel around 9, so there was a still a lot of heat from the day, I don't know what it was like later in the evening.

[Leslie Ferguson]

Laura - Was also wondering how old/how many miles do you have on your shoes. I know that when my shoes start to break down (after about 400 miles give or take) my knees will start to ache then if I'm not smart enought to listen then the really hurt. Just thinking out loud. And anyway - 9 miles on the track, I think I'd go stark raving mad. :rolleyes:

Aggie - Saw that Portland was in the 60s this morning. Albeit with about 90% humidity but at 60 I can live with that.

Looking at blowing out and trying to get a run in this afternoon - hope the heat isn't too unbearable.

Ciao,
Les

[aggie94]

Thanks, guys. :) I can definitely handle 60 degrees, even at 90% humidity. I am NOT a morning person, but I figure on vacation, I have no excuse.

Les reminded me that it's probably time for new shoes. I have been dreading this shoe-buying experience. The last time I bought new running shoes, I learned that my good old reliable stand-by shoe had been discontinued. I tried a couple of other pairs, and tried on lots more, with no luck. They ended up digging up a pair of my old favorites from their stockroom, but I knew this time around, I would finally have to find something new. I'm not looking forward to it, though. :(

[Leslie Ferguson]

Originally posted by aggie94
Les reminded me that it's probably time for new shoes. I have been dreading this shoe-buying experience. The last time I bought new running shoes, I learned that my good old reliable stand-by shoe had been discontinued. I tried a couple of other pairs, and tried on lots more, with no luck. They ended up digging up a pair of my old favorites from their stockroom, but I knew this time around, I would finally have to find something new. I'm not looking forward to it, though. :(

Yes - my shoes have been discontinued too (Asics Cumulus III) so I'm in the same boat but remember how the feet and knees feel when you get that new set of shoes - like you're floating on air.

Alas and alack - no run but an elliptical today. Maybe tomorrow.

Off to the sand land very shortly. Hope everyone's Monday is going well.

Ciao,
Les

[Natasha]

Good morning, fellow runners!! :)

It's nice to see the thread so active, and to see so many of us out there who love to run. I still wonder where Amanda is, though...Eva, do you know, by any chance? I hope she's okay!

Eva, I hear you when you lament your shoes being discontinued. The first pair of running shoes I truly loved were discontinued a few years back, and I had to search high and low to find anything I liked remotely as much. I now have Saucony Grid Stabils and am on my third pair, I think (will need a new pair soon). Anyway, good luck finding something you like! Oh, and running Prefontaine's trail sounds way cool. Enjoy!!

Les, good luck to you too with finding new shoes you like!

Today promises to be a busy day at the office. Tonight, my plan is to do bike drills and a 5-6 km easy run. Let's see how it goes! Last night was abs and weights. :)

Natasha

[aggie94]

Originally posted by Natasha
I still wonder where Amanda is, though...Eva, do you know, by any chance? I hope she's okay!

I have not heard from Amanda lately, but I think her last day of work is coming up soon, if it hasn't already passed, and she has some time off before law school starts next month. She might just be up to her eyeballs in work and school-related stuff. I will drop her an email tonight and tell her that she's missed on the running thread!

[Leslie Ferguson]

Natasha - I always hate getting new shoes - or at least ones that I've never tried before. I find great comfort in my Cumulus IIIs. I know that I can get new ones that fit as well or better but that it will take some running and about an hour of trying shoes on to get the right pair. Ah - the burden that we bear as runners. :rolleyes:

I too wonder how Amanda is. It's been forever since we've heard from her.

I was going to try and go out with my coach today after work for a little quality track work but I can't really afford to start my day's run at 6:30 - just too difficult to get home and something to eat and get to the track. Plus the run wil lbe an hour at least and probably won't start until about 6:45 amyway. Thus I wouldn't get home until about 8:15 and then it would be dinner at about 9:00 -- way to late for me. So I'm going to force myself away from the desk and out to do my tempo run today.

Have a great day all,
Les

[Leslie Ferguson]

Hey gang - just my chance to complain (not really) about the weather here. What a nasty afternoon for a run - but I still worked in about 7 - 7.25 miles. When I left at noon the heat index was 100 (give or take). I'm not certain that I was as smart as I could have been going out but still if I didn't go out I would be relegated to running after work again (and another late dinner). A big issue right now is it isn't any cooler (heat index an hour ago was 100.7). And to top it off there are thunderstorms brewing (another given in Norfolk in the summer).

Regardless, I must say that it felt great to go out and run and get fresh air. I've certainly spent too much time in the office of late and need to spend more time in the fresh air. Maybe this is the start of something good. :)

Hope everyone is doing well and keeping cool in the hot and humid days of summer.

Les

[Natasha3]

Thanks, Eva (for letting Amanda know)! :)

Les, congrats on that fine run in the sauna, so to speak! ;)

I went for my easy run early this evening. We also had a torrential downpour (well, nearly) and I was prepared to go out in it, but it abated before we made it out. It was as easy as I'd hoped, and lots of fun. I should do some abs or weights to go with it but maybe I'll put them off until tomorrow (bad Natasha!). ;)

I wanted to mention my leisure reading at home these days. I read a bit of it every evening before bed, but it's TOO big a book to carry around. It's Lore of Running, Fourth Ed., by Tim Noakes, MD. No doubt some of you already know of this book, or even have it. Dr. Noakes has a ton of sports med credentials and is a 2:50 PR marathoner so he knows of what he speaks. ;) This tome (it's over 900 pages) is a bible of running info. I remember my coach (at the time) a few years back recommending it, and since then I'd flipped through it often at the stores, meaning and meaning to buy it. Finally I did, on the weekend, and now it's hard to put it down. (Actually, it's hard to pick it UP, too -- I think it should count as weight lifting! :D) Anyway, even if you are well versed in running knowledge, and think you've read pretty much everything out there about running (I sometimes get a bit blase about a lot of running books myself, though I still enjoy reading them), I'd recommend this one wholeheartedly. It's fascinating and refers to lots of studies for further reference or research. These are the parts (in bold) and chapters in this book:

Physiology and Biochemistry of Running
Muscle Structure and Function
Oxygen Transport and Running Economy
Energy Systems and Running Performance
Temperature Regulation During Exercise

Training Basics
Developing a Training Foundation
Learning from the Experts
Avoiding Overtraining
Training the Mind

Transferring Training to Racing
10K to Half-Marathon
Marathon
Ultramarathon
Pushing the Limits of Performance

Running Health
Ergogenic Aids
Staying Injury Free
Running and Your Health

Anyway, better go. See you guys tomorrow! :)

Natasha

[Leslie Ferguson]

Natasha - Thanks for the book recommendation it sounds like just what the doctor ordered. :rolleyes:

I've actually heard of Tim Noakes - I am subscribed to a newsletter that has a lot of his stuff on it so this may be the next book in my growing library.

Aggie - TIA for finding out about Amanda. We've missed her. :(

Sweet dreams,
Les

[SusanMac]

Natasha - I picked up Lore of Running at the library recently, not realizing how huge it is. I had just always heard it was a "must read." Yikes! I hardly cracked it open because 1) it's so huge it's intimidating, 2) it's so huge it's physically difficult to read.

Is it worth it? How do you manage? Where did you start?

[mandarin2j]

Hey, everyone-

I got the email last night from Eva & wanted to drop in and let you all know I'm doing okay. :) I've been majorly slacking off on the running, so part of my absence has been guilt-related. I'm also finishing my last project at work, and my new laptop crashed at home, so there hasn't been much opportunity to jump on the web. New laptop is now fixed (I justify this long message with the thought that I need to practice typing on this tiny keyboard), and the countdown to my last day has begun in earnest. Only 15 work days remaining, including today. Yay me! :D

During the last weeks of June, running was supplanted by frantic bouts of yardwork in preparation for our appraisal & my husband's family reunion at our place over Independence Day weekend. After that, I just slacked (hauling 2 tons plus of yard debris really wiped me out, or so I rationalized...). But, my orthodics finally arrived last week, so I hit the elliptical on Sunday & the track last night.

Eva--as to running in Portland, it's supposed to cool down today-Friday, but rumor has it that it'll be cooking again by next week. However, it hit 90-something yesterday, and by 8:30 it was comfortable enough to do a jog/walk at the track. Near downtown, Duniway track next to the YMCA is one of those nice, shredded-Nike-surfaced ones. It's on the bus mall (mostly...you have to get off and walk at I-405, but then it's only a few blocks), so you can get there fairly quickly, and for free. As to running paths, I really like the Esplanade that just went in about a year ago. It's a floating walkway on the east side that creates a loop of the Waterfront Park path. I wouldn't hit it alone in the evening (there are usually plenty of people, but it is downtown, and some sketchy types like to hang out in the waterfront area), but if you want to go for a 3-miler-ish, I'd be glad to be a pokey in real life running buddy some evening next week.

I mentioned to Eva last night that getting back into running couldn't come at a better time. Our refi has been delayed (as I imagine everyone else's has been) due to the number of applications the banks are dealing with because of the low interest rates. We've paid for an additional 15-day interest rate lock-in extention over our original 35 days, but that'll expire too if we don't close by Friday. Friday, of course, is the Rainier to Pacific, which I'm still planning on running (got an easy leg that totals only 10 miles in three parts). So I have to sign limited power of atty papers for DH to sign all the closing docs on Friday, since that is when everything is likely to be ready. Arrgh! Think I burned a little of my frustration off last night at the track, though, and no shin pain to show (feel?) for it this morning, so that's a positive sign. There are lots of other stresses, too---school-related, DH getting a new job-related (his seasonal political job is about to end)---so I need to remember that running---or exercise, period---is my friend. Especially as law school begins, I'll need time to myself to do something other than read & process what'll basically be a new language. Must tie a ribbon around my finger so I'll be a good girl and remember that I like running once I'm actually out there. :)

Best,

Amanda

[msxy75]

Hello everyone, I have been under the weather for the last week so I haven't hit the running trails at all until today. Yesterday was the first day in a week that I finally started to feel better so decided today to take a nice jog at a reasonable pace and not push myself too much. It felt good to get back out there and run, let Sierra (my four legged running partner) go for a swim along the river when I decided to take a bit of a walk before finishing the last mile of my run.
Here is a little bit of crazy off the topic of running news. Last Friday a fire broke out in the bush area approx. 1/4 of a mile from our house, was a little scary for a while as we had to be on the alert in case the firefighters wanted to evacuate us. Yikes, it's been so dry here, we haven't had any rain in a month at least so everything is so dry. Anyhow they got it under control but yesterday it sparked up again, thankfully somebody along the trails by our house called the fire dept before it got out of hand. Whew! Might be time for a move:( .

Well that is about it, Natasha let us know if that book is worth it, I may go and check it out.

Take care gang,
michelle

[Leslie Ferguson]

Amanda - Welcome back. That's fantastic news about the running and lack of shin pain. Sometimes the best medicine for an injury is rest (Note: did you hear that Les?) Thanks for the information on running in downtown - I will probably be there in december and am always looking for womeplace new to run.

Michelle - sorry to hear that you've been under the weather but I'm glad that you're over it now. Fire is a nasty thing too - glad that it didn't significantly impact you.

Hot and humid and THUNDERSTORMS on the horizon here so I'm not sure what's in store for me today - but I'll do something for certain.

Take care and beat the heat however you can (if it is hot where you are).

Ciao,
Les

[Natasha3]

Good morning, all!

Amanda, welcome back!! :) Good to hear that you're doing well (albeit busy). Take care and hang in there through these next two weeks of nuttiness!

Michelle, sorry to hear about the close call - very scary. I'm glad that you, your boyfriend and Sierra are fine.

I was staying with family last night so couldn't check the Lore of Running book for more details. But for me, at least, it was definitely worth buying, because I'm a geek and will probably read the book start to finish at some point :p. That being said, I will write more specifics about what parts I'm reading, how I find them, etc., when I have the book in front of me. :)

Yesterday I walked about 5 miles, some of it with my sister and her adorable dogs. Tonight I'd like to run but it might be a pretty hectic evening, so I may have to skip it (though I may be grouchy all evening if I have to give it a miss ;)). I'm going to do my best to fit it in, or at least a power walk and some abs.

Have a great day, all!

Natasha

[Leslie Ferguson]

Originally posted by Natasha3
Good morning, all!

Yesterday I walked about 5 miles, some of it with my sister and her adorable dogs. Tonight I'd like to run but it might be a pretty hectic evening, so I may have to skip it (though I may be grouchy all evening if I have to give it a miss ;)). I'm going to do my best to fit it in, or at least a power walk and some abs.

Have a great day, all!

Natasha

Good morning back at you! And don't I know about being crabby/grouchy if I take a miss on my run (at least more than once in a couple days). LW MAKES me take a run if I've missed one and am looking like I'm going to miss two in a row. Better for her sanity (I think) ;) :rolleyes: and my "karma".

Have a good day all and I hope the weather holds for a little while longer here - overcast and cool (relatively speaking - only in the middle 70s). The mist this morning seems to have colled things off - A GREAT THING.

Ciao and happy running,
Les

[Natasha]

Originally posted by Leslie Ferguson
LW MAKES me take a run if I've missed one and am looking like I'm going to miss two in a row. Better for her sanity (I think) ;) :rolleyes: and my "karma".

LOL. My husband does something similar to that - he urges me to get out for a run when he senses that I really need one! :D Of course, it's not like convincing me to go running is hard ;) :rolleyes:

Sounds like great running weather. Enjoy!

Natasha

[SusanMac]

That's hilarious that DW makes you go out for a run, Les! Leads me to a good group question.........does your significant other run, too? Who's the runner in the "family"? If SO doesn't run, why or why not? Do you prefer your solitude? Are you both competitive with each other?

For me, DH likes to run and runs with me often, but I'm definitely more into it than he is. He started running when we started dating :-) (I learned to ski for him & now love it. Tried to mountain bike, never got the hang of it, and he was willing to let that sport go). Essentially, I'm better wired/built for running and his knees go out after half-marathon distance, which means he probably won't ever do a full marathon with me :-( When we first started running together I was a bit competitive and got miffed if he pulled out ahead of me and didn't wait. Now, we're both extremely laid back about it and not competitive at all, I guess because we're both more comfortable with the sport & with each other. We'll run "together" but one of us is typically ahead of the other one for lots of reasons depending on the day. DH discovered road biking over the past few years, and that has become his #1 passion. I often go with him, but am not into it as much as him. So, I'm the runner & he's the biker.

[Natasha]

Good question, Susan!

I am "the runner" of my husband and me, though he runs too. He isn't really built for distance running, but easily has the cardio, and has done up to a half marathon distance with me. I usually go ahead and double back to meet him when we run together. Sometimes I'll do an extended loop and catch up with him. I love running with him, though -- keeps me entertained and we end up having some pretty interesting discussions. :) Other times he paces me on one of his bikes. I do love running alone, too -- depends on my mood, the distance, etc.

My husband is much more into biking (mountain and road, primarily mountain), and was a former competitive swimmer. His big passion now is adventure racing -- primarily 36-hour events. So he needs to be a very strong cyclist and proficient in navigation, kayaking, canoeing, trekking, etc (also needs to be good at performing while sleep-deprived - blech!) It's hard to fit in all the training, but he tries. He got me into mountain biking and now I'm entering the world of road biking. We also kayak, canoe, snowshoe and hike together. While we like biking together, when he needs to train more competitively, he goes out alone or with his teammates or other riding buddies. Similarly, I'm going to start doing my long runs with a running group in town, to find people who will keep me on desired pace. I've always found that to be helpful in the past.

The thing that we both find important, and appreciate, is that we both love getting out and sharing all kinds of outdoor activities, even if one is stronger than the other at various disciplines. We don't compete with one another, except in play (sprinting up a hill on a bike or on foot to see who wins - silly stuff like that). We also share the same dedication to our respective athletic goals, and help keep each other on track. Abs and weights are usually done together, and eating well (and copiously ;)) is something we take seriously. So, I'd say we're a good team overall. I also like the fact that we have different athletic backgrounds and strengths, as we both get to learn from the other.

Sorry this is so long!! :o Looking forward to reading the rest of your tales. :)

Natasha

[MaryH]

OK, so mine is the complete opposite. I don't think you could get my DH interested in much of anything is terms of physical sports activity. I run by myself. A few years ago I trained for a century ride, so I was more into road biking, but again, not him. It is pretty much a solo endeavor, but I am one who cherishes alone time (away from eveyone, DH, the kids, etc). Since he has never been into it, I can't say I have anything to compare it to. I also love to ski, but we joke that if DH ever went with me, he would just spend the day drinking at the lodge.:D

[msxy75]

Well I would have to say that I am the solo runner between my boyfriend and I. He likes to play hockey and soccer but as for running I don't think he would enjoy going for a run. I love the solitude to get rid of stress and just enjoy the scenery. I should say that usually I bring Sierra (the dog) so I'm not totally alone. My conversation though is limited to coaxing her to not sniff and just run at times. We both love to hike and are yet to try skiing together. He comes from an athletic background, playing sports all through high school and university. Whereas I was just a runner and didn't bother with other sports besides track. That's about it for us!

Michelle:D

[scout1222]

We are both runners in my household.

We do not compete, because we cannot compete. Well, let me clarify that. I cannot compete. He ran cross-country in high school and college, and the one marathon he ran was a 2:58. So, obviously, I'm QUITE a bit faster than he is. :p (that's sarcasm, right there, just in case I wasn't blatantly obvious!!)

We rarely ever run together. Because of our differing paces mostly, but also because we just have our own groups that we train with, our own times we prefer to run, and our own goals and training regimens.

We actually rarely even talk running with each other. If we do, it's because I'm telling him about something I'm doing. But then again, that's pretty typical of our relationship, and probably the topic for a whole 'nother thread. :rolleyes:

[Leslie Ferguson]

I'm the runner in our family. LW just isn't that athletic for lots of reasons. She doesn't have the runners/athletes build, short - 5' 4" and stocky (don't ask just believe) and doesn't like to get out and really sweat. Plus for orthodic reasons (VERY FLAT FEET) running doesn't work well for her and really bugs her knees to boot. She's a plugger of a walker but doesn't like my walking pace (I'm faster walking than she is - but then again I'm also 6' tall) and she really doesn't want to walk with me because she doesn't want me to slow down for her. It's not that we don't like to do things together - just our pace is not compatible to walk/run together.

In the past, when we lived in more temperate climes (Monterey CA and Seattle WA for instance), we did a lot of day hikes at the local state parks and loved climbing up and down the hills. In fact climbed both sides of Pinnacles National Monument, Point Lobos State Park, and Elkhorn Slough in CA.

When we decide to do things together we have an enjoyable time but for the most part my running is a solo thing except on weekends but that is with my running group. I tend to use my running to escape - and others have said that my running is how I run away from my reality and life in general.

:eek: Boy was that convoluted!

BTW - had a really "dead legs" run today. I can tell that I've been out 4 for 4 so far. Of course the elliptical really takes a lot out of my legs - lots of intensity. Lookig forward to taking a break tomorrow before going out for 11 miles on Saturday.

Thanks for listening,
Les

[SusanMac]

Interesting to hear everyone's situations!

Natasha - we sound very similar, and our DH's are similar, as well. We enjoy all the same activities. Can tell we don't have kids!

Les - didn't know you lived in Monterey. You were probably stationed at the base there. We lived in the Bay Area for 7 years. Absolutely *love* hiking Pinnacles!

Michelle - we need to post pictures of our German Sheperds some time. Would love to see your puppy!

Mary - Good luck at Wharf to Wharf this weekend. Hope the weather is good for you. Say hello to the marina cooks cheering with their pots & pans (they're my favorite part of the race)

I'm signing off for the weekend. Headed to Davenport to run the Bix 7. If you're interested, you can check it out at www.bix7.com They even have a 3D map course to show the hills -- ouch!

[Laura]

I am the runner of our pairing although SO would like to run more often. A few things are stopping him.

He has a bad knee that he refuses to get fixed :rolleyes:
He weight -- right now 6'5 and 220. He probably needs to lose 20 pounds if he wants to run consistently so the knee isn't bothered. :rolleyes::rolleyes::p
And he is very competive and it is hard for him to enter a physical activity at less than top form. He was an Olympian in swimming and he kind of holds on to that standard in other aspects of his life. We are working to change that, but it does affect his outlook on things. We did run together last week when I did that crazy 9 mile run on the track, but more often than not, I am on my own.

[Leslie Ferguson]

Originally posted by SusanMac
Les - didn't know you lived in Monterey. You were probably stationed at the base there. We lived in the Bay Area for 7 years. Absolutely *love* hiking Pinnacles!

LW and I lived in Monterey while I was attending the Naval Postgraduate School working on my Masters. We spent 27 months (Dec 90 - Mar 93) in Monterey and absolutely loved it. We had both the wettest and driest years "in ages" when we were there. Pinnacles was gorgeous - spent most of our time hiking the Eastern side.

I'm signing off for the weekend. Headed to Davenport to run the Bix 7. If you're interested, you can check it out at www.bix7.com They even have a 3D map course to show the hills -- ouch!

Wow! Looked at the map - what an elevation change! Hope you have a great race.

Resting today and looking forward to a good run tomorrow. It will be an 11 miler. Based on the way that the trail drains (or doesn't in this case) it should be a sloppy mess again. Ah the joys of childhood. :D

Have a great Friday and weekend.
Les