Virtual Running Buddies Week of 8/15 - 8/21

[Laura]

Hey everyone, I was just about to post on last weeks thread and realized today is Friday! TGIF!!!

Following up from last week's thread

Susan, it is great to "see" you. What a beautiful place to run and your dog is gorgeous. I miss having a dog in my life.

I went out for 6 yesterday on a hilly trail that has an elevation that ranges from 7100-7500 feet. It is amazing what an extra 1000 feet does to me at this altitude. I would guess that I am usually running around 6500 feet. I was wiped out last night.

Saturday we go 12 miles on a trail that has a fair amount of hills (Susan if you remember Colorado Springs we are going out to Palmer Park), but also gives you some flats in between. We are running in the morning though (at 7:00) and I am not quite sure how to fuel up for the run. Any suggestions?

I hope everyone has a great week. Jen and Amanda hope you are doing well. We miss you here.

[Jodi]

Hey, Laura -- and everyone!

I think I'm FINALLY back in the groove after being so sick off and on all summer. Hurrah! I just signed up for two 5K run/walks for September that I'm really looking forward to. I feel much more motivated when a charity run/walk event is something I feel strongly about. My first one benefits ovarian cancer, which I lost my grandmother to last year, and the second the Juvenile Diabetes Research Foundation. My 6-year-old cousin has this disease. Anyway...

Still hunting for some new running shoes. I'm leaning toward New Balance at this point. I have narrow feet, so I'm still not sold completely on them.

I hear we're getting a break in the humidity this weekend, which I'm hoping, hoping, hoping is true, cause I'm sick of running inside. My writing schedule has had me up late and sleeping in a bit, so I've been unable to get out there before it gets too hot. And it hasn't really been cooling down at night. :rolleyes: I'm so ready for fall...

Happy running this week, all!

[Leslie Ferguson]

Laura - Before a long run I try to take in about 400-500 calories mostly of complex carbs. Generally before the Saturday fun I have a waffle with jam and a bagel and often a granola bar. I try to finish my pre-run meal about 60 minutes before starting. But I can eat closer to start time because my pace is slower and I am less likely to develop and upset stomach so i can go as close as 30-45 minutes (with the granola bar). During the run - if I'm running longer than about 11 miles (the 90 minute threshold for me) I'll take and energy gel about 5 or 6 miles into the run. The rule of thumb that has been given to me is 1 gel in the first hour and 1 every 30 minutes following that. But my feeling is 1 gel at about 8 miles then about every 4 miles after that (which works out for 1 in 60 minutes then 1 every 30 minutes at race pace). Liquids - I'm a liquid processing fool so I tend to not drink too much before starting long runs - I already stop way too often for relief anyway. I also try to drink every chance I get - on the trail we have water buckets/fountains at 1.5 and 5 miles from the start (we do an out-and-back so that makes water available at 8.5 too if I'm doing 10 miles).

If you haven't been using gels in training and expect to use some in your race you need to experiment with them ahead of time because they have an interesting impact on your system. My preference for gels is:
1. Gu (Vanilla, Plain, Banana, Tri-berry, Orange - not Chocolate)
2. Cliff Shot (Anything except chocolate)

I've never tried Carboom but I've heard good things about them. I've tried PowerGel and they really upset my stomach so I avoid them.

Hope this helps your preparations. Good luck on your 12 miler too.
Les

[Runbunny]

Hello everyone,
I am new to the groups (and these kinds of forums generally) -- have only been lurking a few days -- and am surprised to find a group that so closely fits my interests. I am also a runner (with a dog that runs too) and am about to start SBD. I am going through a divorce and general restructuring and re-examination of my life. Somehow, despite running about 50 to 60 mpw, I have managed to put on about 13lbs. over the past 5 months. Some (a very little bit) may be muscle. The rest is definitely fat. I would like to be down to my previous normal running weight (about 116) by mid October to be able to race well. I am 41 and 5'4".
I am looking forward to the support and comraderie of the group and have already learned a bunch about what to expect from reading your past posts. Like Laura, I have also been wondering about fueling for my runs. Besides regular road races, I also do ultras on trails, so a 4 to 6 hour trail run on the weekend is a fairly normal part of my training program. I normally carry a mix of Gatorade and Maltodextrin, which is about 800 calories of pure sugar. Obviously that doesn't go with SBD. I also typically run an hour and a half on two other days a week in the So Cal heat. Normally there I would take in at least one Gatorade, just for the electrolytes mostly. What do you all do on the runs? Thanks in advance for the help.

[SusanMac]

Runbuny - welcome to the BB! Always glad to have new folks who like to chat about running (and cooking, of course). Where is Calimesa? Near Costa Mesa? Sounds like running is an important part of de-stressing your life right now. I would love to hear more about doing Ultra's. I'm intrigued by them, but honestly don't know if I've got it in me. I've done 2 marathons. Just can't imagine running longer than that!

For a 4-6 hour bike ride, I'll consume 2 gatorades, 1 clif bar and some water. My stomach can't take that much liquid on a run, however. And, when running I typically prefer Gu or CarbBoom, but only consume that if I'm out for 2 hours or more. I definitely feel the added energy more quickly than the solid bars. The only problem is that you can't consume just part of it and save the rest for later like you can with bars. Have you checked out Trail Running magazine? They cover training for ultras pretty regularly.

Laura - I definitely remember Palmer Park. Have a great run this weekend! For morning runs, you'll I focus on high glycemic foods (that means they're complex carbs, but ones that digest really quickly & easily). I have several books that list them, and I'm sure there are websites but don't know of any. If you eat cold cereal, stick with ones that have a bit lower fiber (10 g of fiber before your run will be trouble:-) I like toast w/honey. Some people have problems with OJ due to the acid levels, so you'll want to practice with that. I don't do coffe before a morning run, but some people swear by it. While I typically need at least 1 hour after eating before I run, I could eat a banana and then run immediately. Yum.

[msxy75]

Susan, loved the pic, your GSD is beautiful, I'm still trying to figure out how to post a picture of Sierra. How did you end up doing it? Sierra has been on antibiotics this past week so I haven't had much motivation to go out and get my runs done:rolleyes:

I think I will hit the treadmill today and get a run in as I will probably feel better.

Jodi glad to hear that you are on the mend and hopefully that is the end of illness for you.

WELCOME RUNBUNNY! You'll find this group a great inspiration and fun to talk to for sure.

Laura I can't help with the food dept as I get a cramp everytime I try and eat before hand but I also am not running more than an hour right now.

Natasha I picked up the Lore of Running and just started the first chapter I can understand how you and your DH could just read and read it. It's great so far.

[Leslie Ferguson]

Welcome runbunny!! Glad to have you on board. It sounds like you've got some good insight into running already - I know that I may try to pick your brain about the mechanics of long distance running. As for my runs, if I'm running less than an hour I typically don't get the chance to stop for water - there just aren't that many places where I run to get water and I'm pretty good about not needing water on shorter runs.

One of the options for gel consumption is with a fuel belt. By diluting the gel in water you can take a portion of the gel at a time and not have to consume the whole thing at once.

Weather forecast change for the weekend -- isolated showers and thundershowers are now in the forecast which means... potentially more mud!

Have a safe weekend and happy trails,
Les

edited to get the color right.

[msxy75]

YEAH I got myself out to the treadmill and did 3 miles on it. Finally as I have been a lazy bum all week, well actually the allergies were acting up and making me feel miserable.:( Nothing that some allergy pills won't cure.

Les sorry I forgot to say hello and happy trails in the mud this weekend. I know how much you love to get muddy.:p

Susan did you read the last post for last week when I wrote all about my little running buddy?

Okay gang well have a good weekend, happy running to you all.

michelle:)

[Natasha3]

Hey all!!!

I come back after 24 hours of no computer use and find seven posts. Wow! :)

Welcome runbunny!!

We are up and running (at least provisionally) after The Blackout that hit much of Ontario and the Northeast. :p Very interesting experience, I must say. :) I chose to spend some of my evening last night doing what else but -- running!! I figured, well, why not - there's not a heck of a lot else I can do anyway. You wouldn't have believed all the strange and amzed looks I got, even though it wasn't all that hot. Strange. Just because there's no electrical power doesn't mean I can't use my own power to run! The firemen thought I was cool, though, to be running despite the crazy circumstances. :D

First go with the orthotics and new shoes together -- aces. I'll wait until I do a few more runs, though, before really passing judgment on them.

Anyway, we're still trying to be conservative with energy use, so I'm logging off now. Cheers and happy trails, all.

Natasha

[MaryH]

Originally posted by Natasha3
We are up and running (at least provisionally) after The Blackout that hit much of Ontario and the Northeast. :p Very interesting experience, I must say. :) I chose to spend some of my evening last night doing what else but -- running!! I figured, well, why not - there's not a heck of a lot else I can do anyway. You wouldn't have believed all the strange and amzed looks I got, even though it wasn't all that hot. Strange. Just because there's no electrical power doesn't mean I can't use my own power to run! The firemen thought I was cool, though, to be running despite the crazy circumstances. :D

Hello all and welcome runbunny. I've lived in Ca. for over 25 years and could not tell you where Calimesa is (except that you say it's So. California.) Blythe, yes, Calipatria, yes, Calimesa - nope. :cool: :D :confused:

Natasha, you're quote cracked me up because it's probably what I would have done. Makes me wonder how many Manhattenites decided to run home (not many I'm guessing, but I think I heard it was also pretty warm.)

Well, so far I am on track for the first week of training for the 1/2. Tomorrow is a short run and Sunday is the long one of the week -6 mi. The good news is that some of the people we did Wharf to Wharf with are also planning to do this 1/2 so I have a training partner for my long runs (of course I KNOW she runs faster than me, but hey long runs are not for speed .... I'll just keep repeating that ....:cool: )

Laura, I'm going to have to remember this thread in about 6 weeks and the good advice about refueling. Question, as a biker, we always just ate and biked at the same time. Do you experienced long distance people eat and run or do you typically take a walk break when you're powering down that gu (just gotta love that name)? :eek:

[Leslie Ferguson]

Natasha - Didn't even think about you beign without power. And like you said - why not run when there's no electricity, I've got my "unlimited source" of power anyway. Glad to hear the orthotics appear to be working for you - I hope they continue to do right by you.

Mary H - When I'm training I typically just "plow through" and take the gu on the fly. Likewise the water I have to take in to wash it down. But when I race I will typically take the gu in before the water table (on the fly) and then walk through the water table so I don't wear my beverage (a long story but has to do with cold and wet hands during late fall early winter marathons).

Looking towards a short night's sleep before my 14 miler in the morning. So until later...

Peace,
Les

[Leslie Ferguson]

Boy what a gross day on the trail - it was like running in a sauna. I haven't sweat like I did this morning since my last visit to the steam room this past winter. It was so bad on the trail that we had one of our run/walkers stop at a water station and get so dizzy that he couldn't continue for almost 20 minutes - and then he was walking and barely shuffling. We kept him under supervision (me in my car for a good portion of it). But still probably 14 of the most tortuous miles I've run in a long time. But THEY ARE DONE!

And to top it off there was no good mud :( this morning. It seems that the rain that was predicted last night never materialized so the mud that was there was thae old gloppy stuff. Not nearly as fun to run in as new stuff.

How was every one's run this weekend?

See you in the morning.
Les

[Natasha3]

Hi folks!!

Les, that does sound like a tough run. Congrats for getting through it in fine form, especially with no mud to make it more fun!! :) I hope the weather co-operates for your next run. That poor run/walker. Sounds like he didn't have much fun; I hope he is feeling better now.

It was very humid here but not too hot yesterday, when I did my 5 miles. The shoes and orthotics are definitely providing good motion control, but I got a little blister on the bottom of one foot, which is odd for me. It felt like there was a stone or something bothering that part of the foot, but upon inspection there was nothing, so the orthotics may have to be adjusted slightly. We'll see.

Mary, good luck with your six-miler today!!

Michelle, glad you're enjoying Lore of Running so far!!

Natasha

[MaryH]

Thanks Natasha, actually it turned out to be not as difficult as I expected. The friend I planned to go with was very good about running at my pace and another friend who usually runs more at my pace joined us as well. We ended up taking some walk breaks which I had not expected to do, so that was also a pleasant surprise. :D So tomorrow is a rest day (from running, will do strength training though) and Tuesday is 4 miles with fartleks.

[Leslie Ferguson]

Thanks Natasha yesterday's run was a tough one - I hope there aren't too many more like them in the bag around here (but I won't hold my breath). To give you a little better perspective on the running conditions my coach who is a very capable runner especially in Norfolk (he's lived here for a while - many years). He told me today when we were in the gym that he went to sleep last night at 9:30 and didn't get up until 1:30 this afternoon - he was that wiped out. He was with the run/walker who had all the problems too. Quite yucky and if I never do one like yesterday again I'll be thrilled (won't hold my breath). Great job on the 5 miler too.

Mary H - Hope you enjoyed your rest day and that the 4 miles of fartlek goes well. I really enjoy running fartlek - they are a nice change of pace.

Tomorrow's run will be the next in the speed work installment (thank goodness the weather is supposed to be cooler:
5, 800m repeats on ~3:18 interval. It could be a barn-burner if the weather breaks (it's not supposed to). Hope everyone had a good weekend and has a packed week ahead.

Until later,
Les

[SusanMac]

Natasha -- you said the firemen thought you were cool to be running?? Were you getting hoots & hollars on your run?? I'm picturing the firemen shouting as you ran past! Must have been the new shoes, eh?

Michelle -- I do remember the stories of your puppy. GSD and lab mix, was it? Sorry to hear Sierra's on antibiotics, though. Hopefully that will be over soon. To post a picture, you first have to post it onto a photo website (yahoo or geogities are good free ones). Then when you are making your CL post, click the IMG button and past the URL into the field. If anyone else has running or race pictures, we'd love to see them!

Runbunny -- hopefully we haven't scared you away yet! As you can tell, many of us have been on this thread for a few months and very used to each other. So, just jump on in!

Mary - congrats on officially starting your race training! It's so good to have a schedule to follow and a specific goal to shoot for.

[Leslie Ferguson]

What a good day overall. The weather shaped up fairly nicely but it would have been a little better if the clouds had stayed (at least a little longer). In all though, today's workout was pretty good. The weather wasn't too warm but the winds were blowing pretty hard (makes it tough to run intervals). But I did 5 800m intervals - not as fast as I'd like but pretty consistent regardless (about 3:20 per 800 m).

Susan - I've got a couple pix that I'll try to post so people can see the "wild child" in action. I've got a couple pretty good ones from previous marathons and halfs. Hopefully I can get them onto my page.

Look forward to hearing how everyone's week is shaping up. Especially Mary H.

Peace,
Les

edited to delete "bragging"

[Laura]

Well the 12 miler went okay on Saturday. I got a little overheated I think, and I am not sure that I have the nutrition thing down, but we finished.

But....I am really bummed as my running partner (who is also my manager) told me she is taking a new position in the company and moving across country. I am losing a good friend, and a really good running partner. It is a great opportunity for her, but I am so disappointed. She conditioned her job acceptance on being able to stay here until we completed the 1/2, but I will miss her lots. :(

[Natasha3]

Originally posted by Laura
Well the 12 miler went okay on Saturday. I got a little overheated I think, and I am not sure that I have the nutrition thing down, but we finished.

But....I am really bummed as my running partner (who is also my manager) told me she is taking a new position in the company and moving across country. I am losing a good friend, and a really good running partner. It is a great opportunity for her, but I am so disappointed. She conditioned her job acceptance on being able to stay here until we completed the 1/2, but I will miss her lots. :(

Laura, congrats on the 12 miler, and I'm so sorry to hear that about your friend. That's wonderful that she got the promotion, of course, but I know it must be hard on you. :( That's so nice that she will still be doing the 1/2 with you, though.

Susan, LOL!! The firemen weren't quite hooting and hollering -- more smiling and doing the thumbs up and saying encouraging things. It was fun, though, especially in the face of all the people who thought I was beyond nuts for running that evening. So -- did you get your shoes on the weekend as hoped??

Runbunny, come ba-ack!! We're harmless, really. A bit odd, perhaps (kidding -- I really only speak for myself, here), but essentially harmless. ;) :p

Anyone heard from Nin (?) lately - the new woman from KY?

Edited to add: Back from our run! :) I didn't expect much from today's run, as I'd been a bit tired all day, but felt like I was smokin' out there. It was such fun, and my husband had a very strong run too. We then sat out on our neighbour's lawn, where a few neighbours were already congregated, and had refreshments. Good times! But it's an early wakeup and we both have important meetings tomorrow, so we couldn't linger too long. Such is life! :)

Hope you are all doing well too.

Natasha

[Leslie Ferguson]

Laura - Great job on the 12 miler. The nutrition thing takes a lot of getting used to (from lots of experience here) and a lot of experimentation. Still a great thing to work through the 12 miles. Sorry to hear about your running partner :( but like Natasha said - good that she is sticking with you for the race. More than I can say about a couple of my running partners.

Natasha - That's a great story about the firefighters - it kind of brings a lump to my throat when I run and people really acknowledge my presence (not just the standard 1 finger salute either). And I'll announce that I'm one of the crazies too so don't feel like the Lone Ranger. So Runbunny come back? We're not trying to scare you away.

Have a great evening all,
Les

[mandarin2j]

Runbunny, welcome!

Jodi yay for sticking with it...I remember when this thread began and you & I both mentioned false starts at getting a running program going. The fact that you're still chipping away is really something. Yay Jodi! :D

Laura Sorry to hear that you're losing your running partner. Having an IRL running buddy can be such a fantastic motivator. :(

I'm enjoying a few days off before school begins on Thursday. No running, but lots of cleaning & organizing throughout the house (in other words, lots of running around ;) ). I'm looking forward to hitting the trails at school soon & settling in to a new routine.

-Amanda

[Runbunny]

Sorry everybody to post and disappear. You definitely didn't scare me away!! Everyone here seems really nice and supportive. Just as soon as I got up the nerve to post, life got hectic and I wasn't able to get back to the groups.

To answer some questions, Calimesa is in Southern California off the 10 freeway on the way from LA to Palm Springs. It is a fairly small community, and about as rural as you will get in So Cal.

Ultrarunning is a different kind of thing than what I had been used to as a runner. Most of my time running had been on the roads and had mostly been about speed. Ultrarunning is a whole different gig. Weekends get eaten up with very long and sometimes very tough runs on trails. It is beautiful and relaxing. There is as much fast hiking as there is running in a typical day. I had had no hiking experience, so in my first few races got absolutely killed on the hills. I was joking that old ladies with walkers were passing me, and it was not far from true. I am doing better now. Also, the ultrarunners eat and drink all the time, or at least that is what it seems to me, a formerly minimalist road runner. The goal in a 5 to 10 hour run is to never get depleted. They take in a superconcentrated carbohydrate drink and sometimes take in more calories than they burn, if you can believe that. I think that is part of what was responsible for my weight gain. Hence the diet.

I was training for a 100 mile race in September but have bailed out because my conditioning was not where it should be (life got in the way). I am back to running roads, except for 1 long trail run a week. I am really struggling with the extra ten pounds now that I am back on the roads. I feel the impact much more than I did before. I am also having trouble adjusting to the intensity level again, but hope that will get better soon.

Laura : Sorry to hear about losing your running partner. Good running partners with schedules that fit and paces that work and compatible goals are so hard to find. Good luck in finding another partner.

Les : I can really empathize with you on the weather thing. I had a very yucky ten miles this morning. It was already very hot and humid at 5:30 am. and to top it off, there is a brush fire somewhere around, so there was an ugly brown haze over everything. I tried to pretend I wasn't really breathing all that in.:( I am really looking forward to fall, my favorite running season.

Natasha: It cheered me up to hear about you "smokin'" on your run. It has been so long since I have had a run where I felt fast. You gave me hope. :)

[Leslie Ferguson]

Did something that I wouldn't typically do today. I picked up a portion of my run miles at lunch fully expecting to do the remainder after work. The first part was about 38-39 minutes so I'll only try to get in another 30 or so after work. If that feels good I may try to keep that plan of attack in my bag for days when I'm not running long-ish miles. I don't think it would be "fair" to call two 4 mile runs an 8 mile run equivalent but two 4 mile runs would most certainly count for a 5 or 6 miler.

Runbunny - Good to see you back. I didn't figure that we scared you away. Not that I know many ultrarunners but my impression is it takes a lot to make them shy away. Sorry life has "taken over" for now but good to hear you're still with us.

Amanda - Glad to have you back too. I hope that the rest of your summer (as short as it will be) is productive.

Peace to all,
Les

[Leslie Ferguson]

I'm not sure that I like doing two runs in a day - luckily today was an easy day (no speed necessary or desired). To top it off the wind picked up by the time I got off work so I was puching through some pretty substantial winds at times. But I still can't complain - any day running in the sun is a good day.

Thanks for listening.
Les

[MaryH]

Les, Congrats on making it out there twice.

Laura, hope your friend is moving somewhere that would give you a good excuse to visit.

Did 4 mi yesterday with fartleks and 5 this morning. For whatever reason, this morning was more of a shuffle than a run. Would swear that I could have walked it faster but hey it's done.

FYI, Sportmart is having a buy one pair of running shoes, second pair 1/2 price sale. (I know they are all over Ca. but I don't know if they are in other states.) Anyways, it's a pretty good sale and is also available through their web site at www.sportmart.com
I know it applies to their New Balance shoes and assume it goes for Saucony and Brooks as well. If you have a store near you though the prices may be a little better at the local store (but there is no sales tax on the web except for two states - which I can't remember right now.)

Be aware that (at least on the web site) it says the sale ends tomorrow.

[Runbunny]

Something really cool happened last night that I wanted to share. A friend of mine called to ask me if I wanted to be on a relay team. It is for an event called the Providian Relay, which is a 12 person, 199 mile relay that goes from Calistoga to Santa Cruz, CA. (It is a benefit for organ donation.) I am really excited. He had told me about the relay about two weeks ago, and I really wanted to do it, but the team was full. Someone dropped out, so I am in. :) Each person runs a slightly different amount. It looks like my legs will be something like 4.4, 6.3, 6.5. I guess I better get to work on rebuilding my speed. The team I am on got third overall last year. No pressure there... :(

If anyone wants to check it out, the web site is http://www.therelay.com

Lori

[MaryH]

What a cool site. That sounds like a lot of fun. Santa Cruz is beautiful. The web site is great and the part that cracks me up is where it talks about showers and the fact that van #2 may be "the stinky van" because of where the showers are spaced. :cool:

Which team are you running with???

[scout1222]

I have a couple of running buddies who are going to be doing that relay. It should be a blast for you!

I might have mentioned before, but I ran the Hood to Coast relay one year, and it was so much fun. I found a team from the Washington area who needed some runners, so I didn't even know them ahead of time! So I bet if you go with a group of pals, it's even better.

[Leslie Ferguson]

Runbunny - Sounds like a great race and a truly worthy charity. I've never run in Santa Cruz but did some running in Monterey/Salinas (just south of there) and had a great time. The scenery is great. I hope you enjoy the run/race.

Mary H - I can see why your legs were tired if you did a 4 mile fartlek yesterday afternoon and then did 5 miles this morning. :rolleyes: But good to hear that you persevered this morning.

Scout - Do you know if your friends have received their confirmation for the Rock 'n Roll half yet? I haven't received mine - not that it really matters because I'm coming from so close and I do have my receipt (I think). Just wondering.

Today's run will still have to happen (but after work :( ). I had two conference calls sandwhiched around lunch so no time to go out for my tempo work. Hope the weather holds out - clouds are rolling in.

Peace,
Les

[scout1222]

I actually haven't seen either of them in about two weeks, so I don't know. And since I'm going to miss the Sunday run this week to do something else, I probably won't see them for another week.

Hopefully they've got you on file! That's always my silent worry. Not that it's the end of the world, just that it's one more hassle, and one that you don't want to worry about when you're trying to focus on a race.

Like that time I locked my keys in the car before a half marathon....

[Leslie Ferguson]

Originally posted by scout1222
Like that time I locked my keys in the car before a half marathon....

Thanks - now I'm certain to be jinxed. :D :rolleyes:

I've never had that problem... mine typically have to do with bodily functions. (NMI necessary).

Les

[msxy75]

I don't think I want to know the details of your caper before your race there Les, hahaha! I can't imagine locking my keys in the car before a race.

Runbunny that does sound like a lot of fun that relay.

Well nothing tooo exciting this week but I did finally run 5 miles although that was on the treadmill. I was just in a groove so kept going and felt great. I haven't run that far yet I don't think, so that is about the furthest for me so far.

How is everybody's week going?

michelle:D

I feel like a rookie but what is a fartlek, Mary? Or whoever else too?

[scout1222]

There was a brief moment of "oh sh*t!" while the door was closing. Then I realized that there really wasn't much I could do about it (at least nothing that couldn't wait for a couple of hours).

So I called the Auto Club once I finished the race. :D

[Leslie Ferguson]

Michelle - A fartlek is the swedish word for speed play (so I'm told). The premise is after warming up for an appropriate amount of time you alternate between running fast (close to your 5k pace ultimately) and slower (about your long run pace). You can either run for a set amount of time - my typical is 45 seconds of fast work followed by 45 seconds of slower work. But my friends do intervals of 30 seconds each and others (and me when I'm feeling good) do 1 minute intervals. Alternately, you can run for a set distance (harder to do unless you are on a track or a treadmill). Of course the other way is to run from landmark to landmark over your typical run course. Regardles of how you pace your intervals a fartlek is a way to add a speed workout to your training without being tied to a track. Does that help?

Scout - Sounds like the best plan considering the options available. It's not like your car was going to go somewhere while you were racing. :)

Didn't run outside tonight - but I did a 54 minute elliptical. My hip was bugging me so I did the lowest impact workout I could. Hopefully things will mend by tomorrow's 7+ miles at race pace.

Pleasant dreams,
Les

[SusanMac]

Mary - I think the fun thing about fartleks is that it's supposed to be informal, so you don't stress about caculating "race pace minus 10 seconds" or worry about specific time targets. Just pick it up for a while (til the next light post or the next oak tree on your left), then slow it back down til you catch your breath. I find this is a great way to get your energy up if you're just having one of those blah runs and can't seem to get in the groove. Just try a few fartleks and it really wakes you up. Oh, and puppies love them...Sierra will get all excited over running really, really fast....then get confused as to why you're slowing down again :-)

Shoe update.......I got em! Woo hoo! So, after waiting 2 weeks for my Saucony's to arrive...I bought a pair of Brooks Adrenalines. I was kind of planning on switching shoe brands, but didn't want to do it without comparing my tried & true shoes directly against the other brands. I still might get calluses on the balls of my feet at high mileage, but at least this is worth a try. I like the fit better in my ankle, arch and toe box. Currently wearing them around the house to make sure I like the feel. It's like I'm walking on springs! Inaugural run planned for later today. Does anyone else run in these? I actually don't see a lot of Brooks around. (Natasha - sorry to abandon you and Saucony, but I was anxious to check out another shoe)

(Runbunny - congrats on the relay. Keep us posted. It sounds like a blast)

[msxy75]

Susan I just bought Brooks Adrenaline about a month ago and love them, it is my first pair of Brooks too. I did get a blister on one of my toes on my first run but I really like them. I have done the fartlek runs before but never realized that is what it was, Sierra loves the slow part as she thinks its time to sniff and sneak in a few pee spots. HAHAHA! Hope you like your new Brooks!

Les thanks, I have been doing fartlek every once in a while but never realised that is what it was. Thanks for the im
put.

Scout I have to admit you gave me a laugh this morning when I read your post.

Have a good day all!

michelle

[Leslie Ferguson]

Susan and Michelle can you tell who the Type A (sometimes referred to as the obsessive compulsive anal-retentive {OCAR for short}) person in my family is? Bet you never guess that I'm that way. :rolleyes: Most people don't do fartleks like I do (thank goodness - they wouldn't be as much fun otherwise).
Glad your shoes are working out too. I'm becoming less enamored with mine (Asics Gel Cumulus V)- it seems tat they have stretched out in the toe box a little. It's not too bad on shorter runs but on longer ones or when my feet get wet (like today running in 90+ degree temps) they start to rub my feet a little. No blisters but not exceptionally comfortable by the end of the run. I think I'm going to have to get another brand when I get my next pair shortly. On top of the toe box the sole doesn't seem to hold up as well as previous shoes have.

Tough run today - but I guess it was supposed to be, it was a 7 mile at race pace day. Started strong and only faded a little by the end. Understandable considering the heat, humidity, and the fact I did elliptical last night after work.

Have a great Thursday - I'm looking forward to tomorrow's workout... REST!

Peace,
Les

[msxy75]

Originally posted by Leslie Ferguson
Susan and Michelle can you tell who the Type A (sometimes referred to as the obsessive compulsive anal-retentive {OCAR for short}) person in my family is? Bet you never guess that I'm that way. :rolleyes: Most people don't do fartleks like I do (thank goodness - they wouldn't be as much fun otherwise).

Hope I did this whole quote thing right.
Les so do you do 45 sec fast and 45 slow? I do 30 sec fast and then probably 1 min slow sometimes more if I'm tired. Like today I ended up chatting with the girl on the treadmill beside me so I did 30 fast give or take 5-10 sec and then 1-2 mins slow as I was chatting:rolleyes: . Sorry to hear about your shoes, that just stinks.

Michelle

[Leslie Ferguson]

Originally posted by msxy75
Hope I did this whole quote thing right.

Yep - you got it right. Good job for your first quote.


Les so do you do 45 sec fast and 45 slow? I do 30 sec fast and then probably 1 min slow sometimes more if I'm tired. Like today I ended up chatting with the girl on the treadmill beside me so I did 30 fast give or take 5-10 sec and then 1-2 mins slow as I was chatting :rolleyes: . Sorry to hear about your shoes, that just stinks.

Michelle

I try to do even splits with my fast and slow intervals. Mostly because it works out so well for a typical run - 25 sets (1 slow and 1 fast) for 45 minutes plus 15 warmup and cool down for my "standard" hour run. (Look - there's the type A coming out again.)

You never know with shoes. They were great for a couple weeks (10 runs or so) until they got really wet (during a romp in the swamp), then they started to get a little loose. It's a first for me really - if my shoes are going to feel bad they normally will feel bad right away, no guessing required.

Hoping the remainder of everyone's week is as good as the previous few days.

(Praying for) Peace,
Les

[seathyme]

Delurking to say my running store turned me on to Brooks Adrenaline's about a year ago and I love them! They've even managed to produce the exact same shoe for all this time: I used to run in Asics, but the models changed so frequently and significantly it was annoying. The Brooks make my feet happy. :D

[Kristilyn1]

I haven't posted in so long probably no one remembers....LOL. I've been stuck inside on the treadmill, but the good news is that it's been every day! I've upped my daily run to 6 miles and while I can't seem to lose anymore weight (5'7"--138 lbs) I am losing inches and since it's all about how I LOOK, not how much I WEIGH---I think that it's working for me. My youngest starts preschool next month so that will give me an outside run 3 days a week, I CANNOT wait to get out there!

I'm off right now to hopefully register for our Fall half marathon in NH, I'm just not sure if it's too late---hopefully not.

I'd also love to hear more on the ultra running thing---I'm not sure I'll EVER have it in me to do that, but admittedly it's always intrigued me.

Kristi

[Leslie Ferguson]

Welcome (back) seathyme and Kristilyn1!! Good to see you on the boards.

Kristilyn1 - Hope that you get into the half-marathon there. I'm looking forward to the Rock 'n Roll half in Virginia Beach next weekend. Will this be your first?

Taking a well needed rest today - and a short run tomorrow. Just 10 miles.

Peace to all,
Les

[MaryH]

Originally posted by SusanMac
Mary - I think the fun thing about fartleks is that it's supposed to be informal, so you don't stress about caculating "race pace minus 10 seconds" or worry about specific time targets. Just pick it up for a while (til the next light post or the next oak tree on your left), then slow it back down til you catch your breath. I find this is a great way to get your energy up if you're just having one of those blah runs and can't seem to get in the groove. Just try a few fartleks and it really wakes you up. Oh, and puppies love them...Sierra will get all excited over running really, really fast....then get confused as to why you're slowing down again :-)

Yup, I'm of the run to the "next stop sign" or the next street intersection type of thing. I have enough trouble setting a stop watch, much less trying to see if I've been going 45 seconds.

Had to travel this week and managed to get all my runs in. Yesterday was only 3 mi but where I was (ok, ok I was suffering by the beach in Pismo, but that's another story) was more hilly than what I normally do. Tomorrow there's a local 4 mile race and Sunday is my scheduled long run - 7 miles.) :D