Virtual Running Buddies--Week of 12/31

[beckms]

My reward for getting up for work before the crack of dawn is to start the new thread. :D

BF and I did weights yesterday, my first workout since the Christmas Plague disaster. I lowered all of my weights in anticipation of being really weak, but I was fine. It felt good. I'm only a little sore today.

BF was in TX for the holiday and got to play a lot of Ultimate Frisbee, his favorite sport (and also the sport that keeps breaking his knees!) He has a fancy new custom-fit fiberglass brace that is working really well, so I'm so glad to see him playing again. Let us never have to endure another knee surgery!!!

I was reading the posts about New Year's resolutions with interest. I'd like to start off this week's thread with a few of mine:

1)whine less (especially about school)
2)be more patient, especially with my family
3)be less critical of my family

Running goals:
1)Get up to 10 miles before Memorial Day Marathon relay (:eek: )
2)Make it to a solid year of real running (a year in March...it would be my first genuine exercise success)

Keep 'em coming!:cool:

[Natasha]

Hi gang,

Rebecca, thanks for starting the thread, and that's great that your BF has an effective new brace! Crossed fingers that he doesn't have to endure any more knee surgery :)

Today I did 45 vigorous minutes on the elliptical trainer and now am ready for our New Year's Eve festivities with friends. Speaking of friends, here's to a wonderful 2005 filled with great running, good health and much happiness for all my VRBs. Catch you in January.

Natasha

[beckms]

Originally posted by Natasha
here's to a wonderful 2005 filled with great running, good health and much happiness for all my VRBs.

Hear, Hear. (Here, Here?)

:cool:

[badunnin]

Originally posted by beckms


Hear, Hear. (Here, Here?)

:cool:

Hear here? Here hear? Or, the German Hier hier. ;)

[beckms]

Originally posted by badunnin


Hear here? Here hear? Or, the German Hier hier. ;)

Or is it Hoer, hoer? (How do you do umlauts, anyway?)

I'm planning to go to the gym for at least a 4-mile run. There, I said it. Now I have to do it.:D

[Leslie Ferguson]

If we're going to play that way... I'll take the path of least resistance with my favorite old language (plus the one that I know I can spell correctly). Of course I could go for the literal Japanese - Coco, coco! :)

Rebecca - Thanks for starting us but yet another week. It sounds like you're no worse the wear for the Christmas bug. Good for BF and his whiz-bang knee brace. I wish I was so lucky with my ankle... I hope you meet your goals (resolution and running goals). I think you'll be fine making the 10 mile leg for your marathon relay on Memorial Day. I'll root for you. :)

Happy New Year to Natasha and Bethany and the rest of the gang as they check in tomorrow and over the weekend.

Exercise :rolleyes: for the day - watching 2:42 minutes of "The Aviator" in the theater. Not to say it's not a good movie, I just didn't expect over 3 hours in my seat (I don't sit for 3 hours EVER - not even at work) so my tush got a great workout and I got a little isometric exercise shifting around in my seat. Oh well - a great way to celebrate a late Christmas present from MIL. Otherwise, not much to report this evening - just tried to recup a little before running tomorrow. I think I found my threshold - 3 days of running/running like exercise in 4 days. On the up side I stretched and did ankle PT this evening and should be in good form for a high-40 degree run in the morning.

Until tomorrow and 2005 - Happy New Year and...

Happy trails,
Les

[beckms]

Happy New Year to everyone! :D

The gym closed at 4 yesterday, so I took Wrigley out in the balmy 42-degree weather for three miles. I would have done more, but there were just enough tricky spots on the sidewalks that I didn't want to risk it in the dark.

On the spur of the moment I decided to make a nice dinner for NYE: the Beef Wellingtons with Gorgonzola from Epicurious, Gorgonzola and Buttermilk Mashed Potatoes, roasted broccolini, and mini chocolate pecan pies for dessert. Everything was excellent; I highly recommend the beef, even if it means splurging on an unbelievably pricey cut of meat.

I'm working again today at the farm, but it's shaping up to be another warm day so maybe I'll get another run in this afternoon if I miss the gym again.

Les--sorry the movie wasn't so great! We watched Shaun of the Dead last night waiting for the ball to drop...a silly little movie all around. :)

Is everyone recovered from festivities last night? :D;)

[seathyme]

Happy New Yeah all!

Rebecca that dinner sounds sooo good. We had salad, really good steaks and baked potatoes, with a good wine. Savored every bit too.

I am happy to report workouts for the last day of 04 and the first of 05 -- weights and elliptical yesterday, and 6 mile run avec chien this morning. Beautiful warmish day here, and the run seemed a fine way to welcome a new year. My project for today is to clear accumulated stuff off my desk and gradually clean our house. Things got, um, out of control these past few hectic weeks.:rolleyes: So I'm exercising my futile desire to beat back life's chaos and feel even temporarily in charge!

Not sure about running goals for 05. The first one is to PR in the half-marathon in Utah in March. Beyond that... hmm. Time will tell. First I want to focus on "direction of my life" type goals -- you know, more of that futile effort to gain control!:p

Welcome 2005 and greetings to all VRBs!

[beckms]

Originally posted by seathyme
My project for today is to clear accumulated stuff off my desk and gradually clean our house. Things got, um, out of control these past few hectic weeks.:rolleyes:

I'm glad I'm not the only one...we have a strict "no guests" policy until we can make our apartment at least halfway presentable again.

[Leslie Ferguson]

Originally posted by beckms
On the spur of the moment I decided to make a nice dinner for NYE: the Beef Wellingtons with Gorgonzola from Epicurious, Gorgonzola and Buttermilk Mashed Potatoes,...
Sounds like you got a deal on gorgonzola - and the menu sounds great!
I'm working again today at the farm, but it's shaping up to be another warm day so maybe I'll get another run in this afternoon if I miss the gym again.
I hope the work ont he farm is fulfilling and goes smoothly. You aren't kidding about the warmth. It was so warm this morning that I ran in shorts and a t-shirt - wasn't it last week when I was in 2 long sleeve shirts and tights? :confused:
Les--sorry the movie wasn't so great!
Au contraire, the movie was grand but I wasn't expecting 2:45 of movie over and above the previews. I'd recommend seeing the movie but I may recommend seeing it on DVD or HBO/SHO when it hits those media. I just wasn't ready to sit for over 3 hours in the theater. But I struggled and had a fantastic time with LW - kind of a romantic way to end the year.

seathyme - Good work on end of year and beginning of year runs. I'll send good thoughts to you as you prepare for Utah and try to find some direction/control in your life. It'll come, believe me.

Today was a first in a long time for me. I ran 12+ miles this morning and it felt reasonably good. Still not wholly right but I think it is the issue of trying to get used to the orthotics and the residue of the ankle injury. These things will all pass and everything will be just fine for my foray to Boston.

On a different note. We half-way talked about it last year and I was wondering if there was any interest in a VRB singlet for us to "show our colors" during our races (or at least make ourselves stand out from the crowd :D ). Just taking a straw poll right now but...

Anyway, I hope everyone has a good 1st and "recovers" from the NYE festivities. Until later this evening.

Happy trails,
Les

[MaryH]

Happy New Year's all!

I did run this morning and plan to go out tomorrow as well. As far as goals/resolutions/aspirations I have decided that I should (1) join the local running group here (i.e. actually pay the minimum fee and sign up instead of just seeing the same people over and over again at the local races) - and actually perhaps train with the group; (2) also sign up for the local triathalon group - there is some overlap here in terms of people, but it will also give me access to a training schedule and a wider group of people; (3) pick at least one half and one triathalon this year - right now I'm considering Vancouver because I really want to visit there but the tri isn't decided yet. All of this will hopefully improve my speed to more of a 9:00 min/mile level. ;)

Oh, and clean my office. Actually what I REALLY need to do, is all the filing. I have a box that all the bills go into, when it gets full (like it is now) it means I need to file and since it's been at least six months it might take a while.

[badunnin]

Well, I finally got out for a run tonight! It's a great night for it - about 32F and no breeze. It was a struggle - I was constantly spitting up stuff from my lungs (sorry - gross, I know) and I had to breath through my mouth, which caused that really fun dry spot on the back of my throat. Still, it felt great to be outside and moving again, with a new funky mix of tunes (German techno, Brit pop and 80s hair bands) in my ears! I also got some thinking in, preparing myself for the craziness that will be the next 15 weeks. I've decided that now is the time to finish my master's, and I'm hoping to take 2 classes this semester. For now, though, I'm going to change over my laundry, pop in a movie, and relax on the couch.

Les - congrats on getting some good mileage in!

Add me to the list as well of people that are doing a purge of crap. How did my room get this out of control?!?! Remnants of Christmas gifts and wrapping, boxes from amazon, clothes that need to be taken to the dry cleaner - yikes!

Happy New Year all!

[Leslie Ferguson]

Originally posted by MaryH
...(3) pick at least one half and one triathalon this year - right now I'm considering Vancouver because I really want to visit there but the tri isn't decided yet.
That would make Maureen happy :) to have at least one VRB head her way for a race. Commendable that you are planning on joining a couple of the running/triathlon groups in your area - I bet you'll get a lot out of it.

Bethany - Ah the memories of hacking up a lung in the cold. I just wish it only happened in the cold but that doesn't seem to be the case for me around here. I mean really - 48-52 F isn't anywhere close to cold - even in my wild imagination.

Not much more to report after this morning's run except that everything is still in place and functioning - always a good thing.

Hope to hear from the rest of the "wild bunch" soon and OBTW - HAPPY NEW YEARS!

Happy trails,
Les

[seathyme]

Good job on the runs everyone is getting in! Starting off the New Year out on the roads -- a good sign.:D

Rebecca, you can definitely get up to 10 miles. I hadn't done a "double digit" run before last winter; just decided at some point I would do it. And guess what? Take it slow enough and no problem!:p Legs get a little tired, but not for long. A lot of it is mental -- having mantras or songs (real or imagined) in my head is the key. Anyway have fun setting new distance records for yourself.:)

Glad to hear Bethany, Mary and Les had good runs, and also that I'm not the only one clearing out crap! Slobbery loves company.;)

Oh yeah, ran 6 this morning, sans chien this time. No leash, plastic bag, predictable route, etc. Was fun.

G'day all.

[MaryH]

Well all the filing got done yesterday, time to start working on the taxes.

Was supposed to go with my running partner this morning and join the running club for a LSR (they were doing 12 or so, we figured we'd do maybe 8) but she called this morning and bailed. So I ended up running by myself (am still a little intimidated by the club members because they definitely run faster than me) and did a 10K. (I know this because I'm anal and when I had to go to the store this morning, I did the mileage in the car. :p ) Almost turned around after 1/2 a mile but made myself go "a little further" and it got better.

My brother gave me a very basic heart rate monitor this year. I think I have it programmed and all, but what % is your target range? Is it somewhere like 65% of the highest number?

[Natasha]

Hi all, and Happy New Year :cool:

Lots of good running going on here. Good to hear!

We got back from our NYE and New Year's Day up north with good friends. It was lovely :) We spent it with the same few friends as last year and had fondue and many other good eats. The weather was too warm for snowshoeing (almost 50F, even a few hours north of here) but that's okay. Today I did a stint on the bike trainer, weights, and abs. The freezing rain this morning, followed by lots of rain, deterred me from running outdoors. I could have gone to the gym, but instead I might run a bit outdoors tonight. If not, there's always tomorrow. :)

I'm enjoying reading everyone's running plans, aspirations, and resolutions for 2005. Keep 'em coming, and good luck to all!

I'd like to do the same half marathon I did in the winter last year, since it was such fun and starts the distance racing season here. Then I'd maybe like to do a well-known but challenging 30k race, and then would love to shoot for Ottawa again. It was simply too much fun not to repeat :D, and I'd like to improve my time. I'm also thinking of doing a duathlon and we'll see what else.

Rebecca, you can totally work up to 10 miles. Not to worry! Seathyme, glad to hear you had a fun run this morning. Les, YEAH on the 12 miles! Bethany, good going on your run. Eva, you must be getting excited; I know I'm excited for you! :D Hello to everyone else and happy trails.

Natasha

[Leslie Ferguson]

Mary H - Your target heart range can be any of a couple numbers. I'll see if I can find a good like that explains what a good training heart rate is and how it is determined. 65% is a good lower end for your training heart rate and there are some schools that say you shouldn't exceed 85% of your max (age adjusted) heart rate but rather than confuse you I'll see if I can track down my source with its explanation. Regardless, enjoy working with your HRM - I think mine is neat.

Natasha - ??? In the 50s up there? What happened to all the cold and snow from last year? ;) Of course it was in the middle 60s here today. But I know that is too good to last because we start our distance series on Saturday and it is always either snowing, sleeting, or well below freezing on one of the race days and Saturday is the first. :D
FWIW - I think I'm well on my way to recovery but as my coach gently put it today after we lifted, I have been "taking it easy" for a while (since June or July by my best recollection) so I'll have to take it a little easy coming back (even though I don't want to). Unluckily (depending on how you look at it) my body is great at telling me when I've done too much now so I really have difficulties overdoing it for too long - generally one day at the most.

Need to wrap up so I can be bright-eyed and bushy tailed for my return to work in the morning. :( It'll be hard going back after being gone for a week.

Until tomorrow Happy New Years and happy trails,
Les

[Natasha]

Hi all!

Les, I can only imagine your frustration at having to take it easy on ramping up the activity but I know you'll get there. Isn't it great to be able to run at all again, though? You must be thrilled about that!

I feel a bit the same (frustrated and mindful of lost conditioning). I ran 50 minutes today, which was great - perfect running weather for me, overcast but not damp, and about 36F, no wind - but I know I've not got the same stamina or leg strength as I did a few months ago. Must work up to it again. I find myself wondering how I ran four hours in a row not too many months ago, but I'll just have to train smart to get back there :)

Happy Monday to all! Today's my last day of break and I'm trying to make the most of it. See you later.

Natasha

[aggie94]

Originally posted by Natasha
Eva, you must be getting excited; I know I'm excited for you! :D

Excited?? Um, I'm not sure that's the word I'd use. Maybe nervous. Maybe scared. Definitely apprehensive. :o :o

I'm starting to wonder what the heck I was thinking. :eek:

[SusanMac]

Hello, my name is Susan, and I am a newly converted YakTrax addict!!

Natasha - I finally tried them and am literally amazed! I bought the Yaktrax last year, but it was end of season and never had a need to use them. Sat we had freezing rain all day. Sun, I went out w/DH to walk Ki. I wore the YT and DH didn't. He was slipping & sliding all over the place and telling me to slow down because I was walking too fast. They are absolutely wonderful! They seemed pricey at the time, but now worth every penny. Can't wait to run in them!

I've also enjoyed reading about everyone's 2005 goals! I'm sure I'll miss a few items here, but there was a lot to read to catch up...

Eva - good luck with the race! Taper week is one of the toughest because you start second-guessing your preparation, worrying about what you're eating, etc. We are all with you this week! And very excited. our first big VRB race of the year.

MaryH - Very cool about joining your local running & tri clubs! Keep us posted on how it goes. I think DH is planning to join our tri club. I didn't like our local running club, but my rowing club has kind of started our own running club. Just got 2 new members last week. I want to figure out a way to broaden it beyond our rowing clan, but am not sure that I'm ready to take on that big of a project.

Seathyme - Happy sabbatical! Woo hoo! That must feel great.

I had a good NYE, was a good girl & stayed out of trouble. DH & I even take the bus on NYE to avoid any issues. Just a fun dinner out with some friends. I think DH & I drank more beer & wine watching football for what seemed like 24 hours on NY Day!

Hi to Les, Badunnin, Beckms, TLee (are you back from Door Co yet?) and everyone else. Happy 2005!

[SusanMac]

Mary - forgot one last thing....you definitely need to go check out Heart Rate Monitor Training for the Compleat Idiot (sic). I don't remember the author offhand, but it's the best HRM book out there (there aren't many of them). He explains how to use it in the most logical, plain English way, along with the science behind training at different HR levels. You can obviously use the HRM without any big strategy (I did for the first year I had mine), but once you really start setting goals for reducing your HR and optimizing your hard workouts, it's great.

[TLee4]

Hi all! Just wanted to check in and say Happy New Year! We returned from Door County last night. It was a fun and relaxing trip...we played lots of Scrabble! (My family in California likes to play Yatzee and Poker; my husband's family likes Scrabble). I like most any games, other than that BOY GAME..Risk.

I'm enjoying reading about your runs and new goals. I just heard that there is a Half Marathon in my area (St. Charles, IL) in the beginning of June. If that is true I may plan on that. I obviously need a goal since my running has been so slim and none since the marathon in Oct.

Good luck, Eva!
Terri

[Natasha]

Originally posted by aggie94


Excited?? Um, I'm not sure that's the word I'd use. Maybe nervous. Maybe scared. Definitely apprehensive. :o :o

I'm starting to wonder what the heck I was thinking. :eek:

Oh, yes - the pre-race nerves. But of course! Silly of me to forget already how nervous I was before my marathon. Seriously, though, you will be just fine. How could you not be, with all the VRBs cheering you on? :) :D You can do it!! By the way, if you talk with Laura, please wish her good luck too. I miss her updates on this thread. :(

Susan, glad you love the Yaktrax!! Don't they rock? :) I haven't taken them out yet this season but have a feeling I will be mighty soon.

Seathyme, yay on the sabbatical! I know it's been a long time coming and I hope it's everything you're hoping it will be :)

Terri, LOL about Risk! I've never been a fan of that either. It must have something to do with playing it for the first time as an 9-year-old. We were visiting people in Calgary and one of the kids wanted to play it, so we did. I didn't have any clue what the point behind the game was. My sister didn't like it either so when the kid we were playing with (whose house it was) left the room my sister and I jiggled the board and messed up all the pieces, effectively ending the game. :o :p Ahhhh - memories of childhood! :D

Oh, and because I'm off today and have time to do things like this, I'm going to post a recent photo of our resident fuzzy redhead as he received a Christmas gift from Santa. Okay, so his eyes aren't really those kooky colours ;)

http://nm1.photosite.com/~photos/tn/283_348.ts1104719752000.jpg

[seathyme]

Oh yay, an update on Monsieur Cabot! What a cutie. Rocheux sends his wiggly best. He got a fun tug of war toy for Christmas, and broke the string within minutes.:rolleyes: We'll be replacing that feeble thread with something stronger for such a ferocious retriever.

Natasha, I'm sure you'll get back up to speed, so to speak, very quickly once you set your mind to it.

Susan glad to hear you like the YakTrax. Still considering that purchase here. My question is how they are when you're on alternating ice or snow and pavement. Do they get in the way or clack a lot on clear pavement?

Eva, I can only imagine what pre-marathon week feels like. As others have said, enjoy the ride. We'll be cheering you across that finish line!

Terri, it would be great if you found a half to train for. I'm on the second week of my half training for March, and really enjoying it. Amazing how the presence of a training schedule gets us going farther and more frequently than doing "what we feel like" seems to generate.;)

Speaking of which, I am up in New Hampshire for a few days, where my "around the block" run is five hilly miles. Was thinking of a rest day (aka walk in the woods) today, but the forecast is for rain and snow over the next few days, so with 40+F (now 50 in the mid-afternoon -- amazing) and no rain today I just had to get out and run. Those hills were tough! There was a piece in Runner's World this month by one of their staffers, who said that when they moved their offices to a hilly area, he found himself getting noticeably stronger on his lunch time runs. I kept telling myself that today as I huffed and puffed.

Hello to Elizabeth (good to hear from you!), Mary, Bethany, Rebecca, Avril, Maureen, Les and anyone else out there. Oh Mary, I second Susan's recommendation of Heart Monitor Training for the Compleat Idiot. I think the author is John Parker.

[Leslie Ferguson]

Originally posted by aggie94


Excited?? Um, I'm not sure that's the word I'd use. Maybe nervous. Maybe scared. Definitely apprehensive. :o :o

I'm starting to wonder what the heck I was thinking. :eek:
Hey - that's normal for your first Marathon. You'll do great and it'll be even better because you're doing the race with a friend. If you'd like I can post some of my thoughts about preparation for the race - I gave them to Natasha and a couple others and they seemed to like them.

Running report. Oh boy, I lifted a little heavier yesterday than I imagined and my legs were a little dead today. But I did get out and run for about 64 minutes. "Sadly" I used to do that distance in just about 60 minutes - oh well, speed will come in time now I just need to build running base. And like Natasha said - I'm thrilled to run at all anymore.

Check you all later this evening.

Happy trails,
Les

[Natasha]

You bet I appreciated Les' marathon tips! They were awesome. Good going on the run today, Les, even if it wasn't as quick as your normal pace. As you said, gotta build up that base. I kept reminding myself of that today, and also reminding myself of the "house" analogy I was taught when I started running. Running base = foundation; hill training = walls; speed training = roof. I love that analogy. So... I must keep building that foundation! :D

Seathyme, I can relate to the tug toy incident. We've had a few broken rope toys and other toys too. These silly retrievers, huh? I hope we can get Messieurs Rocheux et Cabot together sometime. I bet they'd have a grand and WIGGLY ol' time. :)

Natasha

[aggie94]

Originally posted by Leslie Ferguson
If you'd like I can post some of my thoughts about preparation for the race - I gave them to Natasha and a couple others and they seemed to like them.

Of course! Anything you'd be willing to offer/share would be greatly appreciated.

Thanks for all the well wishes. I'll post my race number again on Friday's thread, so you guys will have it handy on the current thread in case you want to track me.

Oh, and good thoughts for good weather would be greatly appreciated too. Luckily, it looks like we'll avoid the high temps we had last year, but we've had a flood of rain lately that's supposed to continue through this week. I do NOT want to spend 5+ hours in the rain on Sunday, so please keep your fingers crossed for cool, dry weather. :)

[SusanMac]

Seathyme - The Yaktrax were comfortable and not really noticable at all during my walk. The walk was on sidewalks, pavement/asphalt & grass, & had a combination of thin ice, mush and bare concrete. They weren't really noisy at all. I had anticipated that they would make me walk funny, or that I would feel them on the bottoms of my feet. That wasn't the case at all. I was walking, not running, but I would expect the same on a run. Didn't ever scratch, make funny noises, etc.

[scout1222]

Hey, all!

I got in a couple of good runs this holiday weekend. Ran for an hour on both Friday and Saturday, which sadly is unheard of lately. Sunday I only ran 3 miles, and it was terrible - I attribute that to a little bit of fatigue from so much running the 2 previous days, and the fact that I was alone on the run. Running WITH people makes a big difference, especially when you're trying to build back fitness. It's easier to sputter along with other people than by yourself.

It's supposed to rain all week, so I'm not sure how much running I'll get in. I just don't have the cold/wet weather gear, because in general it's not that necessary here. If it happens to be just sprinkling, I have no issue running in the rain. But if it's raining as hard as it was this morning, I have no desire to return looking like a drowned rat. :eek:

[Natasha]

Hi Seathyme,

FWIW, I agree with Susan about the Yaktrax (re: lack of scratching noises, etc). I barely remember they're on my shoes, in fact! Nor have I found them a problem while alternating between snowy/icy patches and clear patches.

Natasha :)

[badunnin]

Wow, it's, umm, wet out there. Like really raining. Huh. I'm glad I didn't realise it when I walked out the door - I probably would have turned back. ;) As it is, I got in a good 2.5 miles tonight.

I'm another fan of the YaxTrax, thanks to Nat. :) I can't add anything to the conversation except ditto all the good things that have been said. I don't change my stride/compensate at all when I have them on. Great all-purpose footwear, too - nice for runs, hikes, etc.

[seathyme]

All right. Either you're *all* clandestine reps for Yaktrax, Inc., or it really is a great product. I'll cave and give 'em a try.:D

Hey Scout, good job getting back into regular running. Your training starts soon, right?

Sounds like a lot of us are getting wet at the moment. Raining here too. Gotta love that cold winter rain.

[Leslie Ferguson]

Great job scout on getting two one-hour runs in over the weekend and I can imagine why you "only" did 3 on Sunday. Isn't it grand when you have people to run with? These past couple runs I've been relegated to running by myself and I really don't like it. I guess I could slow down but I would have more trouble than it's worth to run with the fastest "other" runners in our group (like 1.5 - 2 minutes slower than my long run pace).
Eva - I'm in the process of finding my list again. It seems that in my desire to fix my computer and consolidate the two hard drives before the computer dies a painful death I've misplaced my pre-marathon list. I know it's on the drive somewhere - just exactly where is the biggest question. Tomorrow for certain.
seathyme - I'm jealous of your "around the block" runs. Sounds like a lot of fun. :)
Bethany - Sometimes it is fortuitous to not look outside before you head out (and get convinced to not go out in the first place).

Not much else to report after my luchtime run except that I made it three days in a row for my PT exercises and stretching (even though I really don't like to do either exercise :( ). The only thing I need to find is a mini-trampoline and a couple light medicine balls (1/2 and 1 kilo) so I can do all of the exercises. I know they are good for me and the karma in my ankle/legs but still - I don't like them.

Oh well, maybe I'll be in bed early this evening... So until morning,

Happy trails,
Les

[badunnin]

Originally posted by Leslie Ferguson
Not much else to report after my luchtime run except that I made it three days in a row for my PT exercises and stretching (even though I really don't like to do either exercise :( ). The only thing I need to find is a mini-trampoline and a couple light medicine balls (1/2 and 1 kilo) so I can do all of the exercises. I know they are good for me and the karma in my ankle/legs but still - I don't like them.



Les! You hate stretching and your PT exercises!!! Bad Les! I love mine. ;) I love to stretch. I swear I was a cat in another life. I have PT exercises that I've been doing daily for the past 5 years, too. (I actually need to stretch my feet today - I wore heels yesterday, and the shoes I'm wearing today don't allow for toe-scrunching.)

[Leslie Ferguson]

I found the list. Hopefully it takes in a single input. If anyone would like the notes sent by e-mail let me know and I'll forward them.

Off for another run today - it's 65 out there right now :rolleyes:

Happy trails,
Les

Pre-race
1. 3 days before your race, make sure you trim your toe-nails. That way you will have the opportunity to have them grow back a little if you cut them too short. Don’t skip trimming them.

2. Make sure you have sufficient lubricating compound, i.e., Body-glide, Aquaphor, etc. The day of the race make sure you apply lubricant to all the spots where you’ve had a chafing or blister problem during training.

3. Make sure you get plenty of sleep 2 and 3 days before the race. You should expect to not sleep well the night before the race (even if it isn’t your first race).

4. There is no specific need to carbo-load the night before the race. It is better to load carbohydrates in the week leading up to the race. If you intend to carbo-load, experiment with a high-carbohydrate meal before one of your long runs. Be especially careful of pre-race pasta parties because the sauce and pasta tends to be oilier or greasier than normal.

5. Consider eating rice as your pre-race carbohydrate store. This tends to be more easily digestible and in most cases comes in a “cleaner” package - not as much heavy sauce associated with rice.

6. Don’t skimp on salt in your food, but don’t overdo it either. You don’t want to be dehydrated by excess salt intake. (Be especially careful if you have high blood pressure or salt intolerance).

7. Make sure you eat something before your race. The typical target for pre-race calories is somewhere between 350-500 calories. Good foods to consider include: bagels, bananas, apples, granola bars, rice cakes, etc. If temperatures warrant, consider pre-race consumption of a replenishment/sports drink as part of your calories.

8. Pick a time before your race to stop drinking liquids (to prevent having to stop during your race). Typically consider about 90 minutes before the race as a good target to stop drinking. But be careful and test how your body responds to liquid consumption.

9. Make sure you put your running clothes together the night before the race. Lay out all your clothes so all you have to do is dress and not search down clothes. Pin your number on your shirt and try on your shirt to make sure the number placement is correct.

10. About a week before the race buy a new pair of socks (a brand you normally wear), launder them, and save them for the race. Your feet will love you for it.

11. If the weather conditions are uncertain make sure you have all weights and lengths of clothes laid out before the race. It is not uncommon to have a short-sleeve, long-sleeve, and a singlet ready for race day. Pin the number on the shirt you expect you’ll have to wear during the race.

12. Set aside a “throw away” shirt. For fall races, you may want to have a long-sleeve shirt available to start the race in if it may be cool. Either an old t-shirt or one that you’ve purchased special for the race (like one from an “Army-Navy store”). You may want to have a short-sleeve shirt available too.

13. Never underestimate the functionality of a large trash bag. You can use a trash bag as a rain poncho, wind-breaker, and general protector before the race. If you have a bag, consider having a colored (vice clear) bag. Trust me.

14. If you can, ride the course and walk on portions of the course that appear to be a little challenging. If your race is local, try to run at lest portions of the race course during training.

15. The morning of the race, make sure you take the time to get adequately warmed up and stretched just before the race starts. A regime that works for warm up is: about 5 minutes of easy running. You are looking to get your blood flowing and the muscles in your legs warm. Stop and stretch. Finish up with another 3-5 minutes of easy running to get yourself to the starting line. You should try to finish your warm up no more than 5-10 minutes before race start (if possible). If this isn’t possible, make sure you keep moving as much as possible while waiting for the race to start.

16. If the race is chip timed you may want to consider going to a porta-john at the gun (since your time doesn’t start until you get to the start line. Not essential but if you plan on being on the course for a long period of time you may want to “sneak” one last pit stop in before starting.

17. Try to have a relatively new pair of shoes for your race. You don’t want to break in a new pair of shoes in the week before the race but 2-3 weeks prior to the race may be good. That way you aren’t racing on old, worn out shoes.

18. Make sure you have your name (and if running for a charity - the name of your honoree) on your body somewhere. If you run during a warmer weather race, consider writing your name on your arms in magic marker (permanent will wear off/wash off after the race so permanent is recommended so it won’t run). If it may be cooler, you will have to be a little more creative but your name on your leg may also work.

19. During training, consider using a number belt (specially made apparatus for a bib-number) to wear your number. This will preclude having your number on a shirt that isn’t visible at the start or not having your number visible for all your picture opportunities.

20. At the finish, make sure you aren’t looking at your watch or stopping your watch. There will be plenty of things keeping your time at the finish and you will have a picture taken at the finish line.

21. Make sure you have a bag for post race dry clothes. Consider having clean and dry socks, shoes, shorts, t-shirt, etc. available for post race. Most races will have runner bags available and held at or near the finish for post-race clothes.

22. During the race, stick with your fluid/carbohydrate replenishment schedule. Try not to throw things off just because it is a race. You’ve practiced your race, now let the practice pay off.

23. Expect to have salt cravings after the race. Pretzels and bananas immediately after the race are normally good. Popcorn later may help you to overcome the loss of salt during the race.

24. Eat plenty after your race - there’s no reason to skimp on calories and comfort food after the race.

25. Schedule and take a massage the day following the race. Also try to take advantage of the massages offered at most races. Your body will be happy with you for it.

26. The amount of liquid you consume the days before the race (normally 36-48 hours before race start) will have a greater impact on your hydration than fluids consumed within 12 hours of the race. But don’t skimp in the 12 hours before the race either. There is a happy medium.

27. Wear your medal for the first couple hours after the race - it is your badge of honor.

28. Have a good time - it is your race and it is the day that your prepared for. Enjoy yourself and enjoy the crowd.

[Laura]

Hi Everyone,

I popped in here to ask Les to print his pre-race list and it was already here. :) I also wondered what type of socks and/or rain gear you might suggest. I am very bummed that Eva and I might be running this thing in the rain, but if I am going to do it, I was at least hoping you might have some ideas for socks etc.

I seriously lowered my expectations on a time, and now just really am looking to finish. I think I was hoping my "high-altitude" training my help lower my time, but I don't know that I can really count on that. I don't have my race number as I did not sign up for this until last week, and have not been able to get my confirmation on line (although I do have my Active.com confirmation slip). I might email them just to make sure there is no problem.

I am very much looking forward to meeting Eva and her DH on Saturday, but other than that seem pretty overwhelmed and feeling terribly underprepared with the whole thing. :eek:

[SusanMac]

Laura - So glad you checked in with us before the big race! Very excited that you are doing it. Is this your first marathon? I don't remember. I do remember your 1/2 last year in/around Boulder.

I have two exciting (OK, for me anyways) updates....
1) I started my pilates class this morning! It's 2 x/week for 6 weeks. Today was mostly about posture, so not very exciting or challenging. But, I'm excited all the same. Discovered major tightness in my hamstrings! Hopefully that's the cause of my extremely lame erg/rowing machine workouts of late
2) I signed up for my very first snowshoe race! It's a 5K on Feb 5. Yes, I lived in Colorado for 3 years and never did one. So, I didn't want to pass this up. I know it will be really tough, but I can't wait. I don't have my own running snowshoes, so I think the best way to train is to do lots of hills to ensure I have good leg strength. Has anyone ever done one of these? Maybe Laura??

Happy Tuesday everyone :-)

[Laura]

Just checked weather.com and so far the forecast is mostly cloudy, high of 67 but only a 20% chance of rain. Phew, hopefully that will be the actual forecast, however I am still interested in any rainy day gear suggestions just in case.

Yes, Susan, this is my first marathon (and in all honesty, most likely my last). The one benefit of this training has made me realize that training for my next 1/2 (I will probably do the Boulder Backroads again in September) will be a piece of cake. Sorry, no advice on snowshoe races; I am sure that I am not coordinated enough to actually try and race in snow shoes.

[scout1222]

Still raining here, though if it's not too heavy tonight I'll go out for a run anyway.

But I really popped in to say that if you get your January issue soon, I want you to turn to page 74. That budget analyst that has asthma? THAT'S ME! :D

[SusanMac]

Scout - How fun! Your 15 minutes of fame. I was hoping for a picture, but a quote is wonderful. Those aren't your hands in the picture, are they? My last quote in CL, they misspelled my name. Looks like they got yours right :-)

Laura - I had forgotten about your rain gear question. I ran a 1/2 last year in a torrential downpour, but the temps were in the 70s. So, I just wore my regular shorts & longsleeve Body Armour and let it pour. Also wore a hat w/a bill to keep it out of my eyes. If it's in the 60's, I don't know if that's cool enough for you to get chills. If so, I'd say to wear a windbreaker. You could always tie it around your waist if needed.

[SusanMac]

TLee - also forgot to ask....what's the name if the 1/2 in June? I couldn't find it on active.com. Might be interesting if the date is right.

[scout1222]

No, those aren't my hands. This was just a phone thing.

[seathyme]

Good to hear from you Laura, and good luck with the marathon! I can imagine feeling just as you describe -- worrying about insufficient training and tossing out my time goal... You should feel proud of yourself no matter what the outcome. It's the journey more than the destination, right?;)

Scout, I haven't seen the magazine yet but look forward to checking out p.74!

Meant to say to Natasha earlier that it's good to hear you're contemplating a return to Ottawa. Great goal!:) And I appreciate your house analogy, especially as I puff on these NH hills...

Susan, let us know how the Pilates goes. I tried it just once, and it was a killer abs workout. I'm sure a little consistency would have gone a long way, but it just didn't happen. Anyway it'll be interesting to hear what it does for you.

Bethany, PT exercises daily for 5 years?? You are one dedicated chica.

Hello to everyone else. No sunshine yet here, but the rain held off today and I got a recovery-type run in. So far so good on the Cool Running half plan. How's the restaya?

[seathyme]

Oh one more thing: got my monthly on-line Chi Running newsletter and found a new '05 goal there -- to run injury free for the whole year. That, I'm sorry to say, would be a PR for me. Here's hoping it will happen...

[badunnin]

Originally posted by seathyme




Bethany, PT exercises daily for 5 years?? You are one dedicated chica.



Hey, it keeps me from returning to PT. :) I have problems with my neck/shoulder. Most computers aren't set up right (at work I have a cheap chair and a one-size-fits-none desk) and overhead work is killer (I use a chalkboard). So, I do my exercises, and I have less pain.

Going out tonight, as we are expecting snow tonight, and I probably won't get to run until Thursday night/Friday.

I need to find a race... I feel left out!

[Natasha]

Hi all! I've got to make this quick but wanted to stop by and say HELLO.

Susan, too cool about the snowshoe race!! I wish there were some of those around here but unfortunately not. Maybe I'll have to organize one, at least among our friends (we have many friends who snowshoe) ;) That would be fun.

Scout, congrats on the quote.

Today I took a pretty easy workout day - 55 minutes of walking, 30 minutes of moderate-high intensity on the bike trainer, and some weights. Still felt good, though :)

Hello to Maureen, Bethany, Kathy, Seathyme, Mary, Eva, Laura (lovely to see you around), Elizabeth, Les, Julie, Terri, and all the rest.

Natasha

[Leslie Ferguson]

scout - Congrats on your 15 minutes of fame. Would you like another copy of the article for your collection? I'd be willing to part with those couple pages.
Bethany - I understand doing the therapy to keep from going back. Kind of my rationale for doing mine too. I really do hate pain and if the PT helps then that's great. Otherwise, it will help keep me from hurting myself even more.
Laura - If it's in the 60s I'd bet you would be best served with a light and breathable top. I second the recommendation for a hat if it's raining considering I ran my last 1/2 in the driving rain and it was so bad I couldn't see the street. Likewise, you'll have to watch out for blisters and hot spots (from your wet shoes). You may want to look at bodyglide on your feet (I've been told that prevents blisters).
Natasha - Good for you on your workout today.
seathyme - Running injury free for a year would be grand (I'd take it).

I had another good run at lunch toda but who can pass up high 60s in January? :confused: It's not supposed to be like this here... really. And oh boy - I think I overdid it a little on Sunday with the weights. My arms and lats are like lead still. Kind of tough to get a good swing going for a run but still I did run. FWIW - I'm 4 for 4 PT and stretching because I did them again tonight.

Life is fading and so am I so I'm off to bed but until tomorrow morning - Happy trails,
Les

[MaryH]

Eva and Laura, (1) heed Les' advice about the trash bag, seriously!! (I ran in Monterey for a half and it was "drizzling" but that would have come in real handy - you may look like a jellyfish, but that's okay); (2) most races have a bag drop off point at the start area, so put DRY clothes in there as well as a jacket so you can retrieve it after the race - in Monterey thay gave the runners these foil wrap things which were good for the wind, but a DRY jascket would have been even better and because I didn't really have dry clothes my main objective was to get out of there as fast as I could and get into a hot shower, so if you want to hang around and enjoy the atmposphere you may be really glad you have something dry to change into)

Scout I just got January today and it was sitting here as I read your post so I turned to the page. Just before I left SD is when my doctor told me she thought I had allergies. My best advice: DON'T move to the central valley, it'll be much worse than the ice arena. :cool:

Hello to everyone else. I ran EARLY this morning and luckily there was no rain. I did squats yesterday though and my butt was/is seriously complaining. It did start on and off this evening though.

[TLee4]

Quick HI to everyone. Les, I am jealous of your temps! It is ugly here in Chicago and will be uglier as the day goes on.

Susan, I haven't found the race online either. A guy in my Spin classes who does a lot of races told me about it, so I will try to get more information for both of us. I think he said it's in the beginning of June.

Terri

[scout1222]

Hey, all! I ran 3 miles last night, and then did some aerobics with weights. It wasn't raining, so that was good. I might be able to sneak in a run tonight as well before it starts getting wet again.

I plan on making copies of that article and sending it to my parents - ha! Don't really need an extra copy though, Les, but thanks. I was toying with buying another copy of the magazine, but decided photocopies were just fine.

One last thing and I'll shut up about it. I turned the page after reading the whole article last night, and was struck by something else - the winner of the Get Fit Getaway that ran in Chicago? I know her from another online community! I thought it was cool that we were mentioned mere pages from each other (though she's got pictures and got a free trip out of it - cool!)

[Leslie Ferguson]

Quiet day here - I hope that's because everyone was too busy running to check in. ;)

scout - Isn't it funny how we share our 15 minutes of fame? It's neat that you got a good billing - my "15 seconds of fame" was a quote from one of the threads about a year ago.
Mary - I can't believe I forgot the trash bag trick. Good to get "good press" for something like that.

Today's workout was a good break. I promised myself I wouldn't run today and just ride the stationary bike and I did. I think I'll be in better stead this week even though I felt fine today, I'm sure I'd pay for a run later. There's no need to push too hard coming back.

Well... love to chat more but bed is calling. So until morning...

Happy trails,
Les

[Natasha]

I was busy running! ;) I ran yesterday at lunch and it was great. Two days before, I'd run 50 minutes and it was fine, but a bit plodding. Yesterday, I took on a new route near work, which included two long grinder hills and a few shorter ones, and I'm sure I ran faster AND it felt easier. Some runs (and some days) are just easier than others :) Anyway, I was pleased. Today is a rest day - or rather, a rest day from organized exercise. I think there may be much trudging and/or shovelling in my near future.

Take care, all - better "run" and get some things done. Happy Thursday!!

Natasha

[ktg0930]

I have to admit that my lack of posting is not due to running. I've been sick with some flu/hacking cough/cold thing that's going around my office, but I wanted to pop in before the week is over and say hello. I am finally feeling better and hope to be back on the road this weekend. The worst part is that I was too sick to run last weekend when the temperatures neared 60. 60! In New York! In January!

I'm living vicariously through you all who have been getting in some good runs lately. Or some nice tapering, as the case may be, for our Sunday marathoners.

Kathy

[seathyme]

Hi all!

Kathy, sorry to hear you've been sick.:( Hope you're soon better and back out in the morning dark.;)

Natasha, glad you had a *good* run -- may there be many more.

Les, hope the bicycle left you feeling strong for today.

Okay, you know you're a runner when... you drive home from out of state in a snowstorm, therefore veeerrrry slowly, shovel your driveway immediately when you arrive because the snow has turned to freezing rain and is getting heavier by the minute, and THEN go out for an 8 mile run in said freezing rain because it's on the schedule and it won't work as well any other day this week. You end up feeling and looking like a cold drowned rat, but you are elated because you accomplished the run and because of the success of...... your NEW YAKTRAX!:D

I'm ready to join the sales force. Those things are awesome! Thanks for all the encouragement to get them.

Greetings to everyone on this cold and stormy night.:cool:

[Natasha]

Yay Seathyme!! :D :D Congrats on the great run and I'm glad you like the Yaktrax. I keep trying to encourage people at work who run to buy them too. think I might start moonlighting as a Subaru and Yaktrax salesperson :p ;) Oh, wait, if I do that and keep my day job I won't have time to run anymore! ;)

Kathy, sorry you've been sick. Take care, keep warm and get better soon!

Hello to the rest of the running, spinning, and tapering gang.

Natasha

[SusanMac]

Hi gang. Can't believe it's already Thursday.

I've had a good past few days. Yesterday was my first bike-trainer-in-the-basement workout. By bum & quads have not ridden in quite some time! But, it felt great. I had to workout at home because it was snowing literally aaaallll day long. Which means only one thing...today was x-country ski day! It was wonderful. I didn't get my HR up very much, but my legs are sore, so it was good all around.

Les - good to hear you're not giving in to the urge to run too often.

KTG - good to hear from you. Hope you get over your bug quickly.

Seathyme - As I read your story I was wondering how the heck you were going to run in freezing rain. Congrats on the new toys. I was out walking in mine today & had several people ask about them. Wonderful invention.

Aggie & Laura - Happy tapering! Only 3 more days. How's your daily pasta feed coming along :-) I heard there are floods in Arizona. Hope the weather is good for you guys.

[Leslie Ferguson]

seathyme - That's a great "you know you're a runner" story. I can see that too - I did something like it except mine went: You get up at 4:30 am to fly at the crack of dawn to Providence from Norfolk (by way of Detroit). When you get to Providence (about 10:30) you drive back to Newport and run 6 - 1/2 mile repeats with about 3 hours sleep because it's on the schedule. Glad you enjoyed running with your YAKTRAX.
Natasha - Doesn't it suck when your day job gets in the way of your real vocation? ;)
Kathy - :( about you being sick and I hope you beat it quickly.
Susan - How was the stand? It sounds like you had a great ride inside and that the stand works quite well. I'm amazed at my self-control about not running a whole lot. Of course pain is a great motivator. :D

Speaking of which - sadly report a non-scheduled off day today. Lots of reasons/excuses. Not the least of which was the fact I woke up at 4:40 in a panic about work and had problems getting back to sleep. Top it off with working pretty much solid until 6 pm made me think it was better to come home and slug out (I'm fighting lethargy right now - no energ to speak of). Wish I had more good things to say but... I'd only be lying.

Until tomorrow - who gets to start us this time???

Happy trails,
Les

[TLee4]

When you think that Seathyme and Les are NUTS!!!

:D :D

Terri

[MaryH]

Originally posted by TLee4
When you think that Seathyme and Les are NUTS!!!

:D :D

Terri

This coming from a woman who not only does spin classes, but teaches them, AND runs on the treadmill. :cool: