Runners' Rambles Week of 6/11/01

[KValley]

I had to get us started this week because I am so excited about my day yesterday! I ran my second 5K. It was really the first official 5K, as the 4 am Race for the Cure relay didn't have an official start or end.

Yesterday's was such a scream. It was the Furry 5K, to benefit the Seattle Animal Shelter. Along with 2000 human participants, there were over 500 dogs. It was so wonderful and absolutely crazy. I did not run with Lucy- she blew out a knee a couple of weeks ago, so DH walked with her a bit, then waited on the sidelines.

I felt great- just ran slow and steady. My greatest triumph (besides finishing) was the hill. So many people who had cruised past me either slowed to a walk or a jog and I blasted past them, picking up speed. All those months of weightlifting paid off- I felt very powerful.

My time was 28:26- I'm very happy with this. The first 500 yards or so were a bit of a disaster as dogs, humans all scrambled around each other and I had to slow up and dodge out of the way, but I didn't mind- it was so much fun.

So, how y'all doing?



[This message has been edited by KValley (edited 06-11-2001).]

[aggie94]

Even though I'm not running these days, I did pick up new running shoes (at the insistence of my PT) last week. I am itching to take them out for a spin, but I know that would be bad. The guy at the store, after I explained to him my whole shin-splints problem, suggested that I try them out for a two or three-mile run to see if they worked for me before keeping them. I told him that I wasn't allowed to run, and he insinuated that I just "cheat" a little, by sneaking in a run. I was tempted, but I decided just to take the shoes with me on Monday to my next PT appointment and get his approval on keeping them or trying them out first. I can't tell you how tempted I was just to slip them on and hit the road yesterday! http://www.cookinglight.com/bbs/frown.gif Not being able to run really sucks.

[KValley]

Eva,

I can't believe the salesperson tried to convince you to go for a run! I'm very proud of you for resisting- you've just got to take the time to heal.

I'm also impressed that the shoe store would consider taking back the shoes after you'd already worn them outside. Wasn't Nordstrom by any chance? Seems most places are adamant that shoes be returned in pristine condition...

I have the same question as SusieO about increasing speed.

I'm going to check on the RW website, but chime in anyone, please!

[Kerri]

I also need to increase my speed, but I will probably wait until later to do that. However, I did read a lot about it in Runner's World. Basically you have to do speed workouts, hill workouts, strength excercises, and distance. Speed helps your body to run fast. Hills and weight training helps you build strength (stregth=speed). A good idea for hills if you live in the land of the flat like me in Dallas is to run up a parking garage then take the elevator down. Distance helps you build endurance which helps you go faster at shorter distances. I think that is right, but I am sure EmilyCat has some suggestions. I wonder where she has been hiding lately?

Speed workouts include 4x400's (or 8x200's) which I think I have figured out to mean run fast 400 meters (or 200), then walk or slow jog 200-400 meters) and repeat. Also there is strides (taking long strides) and fartleks, which is running a mixture of slow, medium, and fast running.

I havent' done any of these due to my bum hip, but I think they would be a great way to vary a runner's workout.

[aggie94]

Julie,

The store where I get my running shoes is awesome. They encourage people to take their shoes out for a few runs before deciding if they want to keep them. They only ask that you try to keep them as clean as possible, so their preference is for you to use them on tracks, treadmills, or pavement. Preferably (understandably!) no trails.

I got the OK to take them to my PT, have him OK them, and then take them out for a run or two (whenever he says I can do that), so that I can still return them in a month or two if need be. They're a pretty stiff motion-control shoe, though, so hopefully they'll work out. (And I seem to have figured out the problem my PT had with my last shoes -- apparently, the motion control was all in the heel area, and it turns out that I am a mid-striker, meaning I strike at the middle of my foot and then pronate off the inside toe area. According to the sales guy, who watched me run up and down the street several times, my heel hardly ever touches the ground. He says from looking at the heel of my shoes, which are almost two years old, you'd think they were brand new. Oops.)

[CheerLiz]

Ok, so I've been a "RR" lurker for a few weeks now and I've finally gotten up the nerve to run outside. I've been a treadmill runner all winter/spring,and I've always been intimidated by the Great Outdoors, but I did it this morning -- two miles outside in only 23 minutes! Yeehah! (OK, KValley, I have a long way before I'll even attempt a 5K!)

Being an English teacher, if I don't know anything about a topic, I always buy a book about it. SO I bought a great book this weekend "Running for Women" -- that gave me some great ideas about how to avoid stitches and what to eat at night to fuel my 4:30-am workouts. It was such a success today that I just might skip the gym tomorrow and do it again. And I might even start working onhills and doing some strides, too! http://www.cookinglight.com/bbs/smile.gif

Thanks for all the encouragement -- you didn't know it, but you've all given me the courage to move my workouts outside. And wow, was it neat to see the sun rise over the river this morning. Maybe, just maybe, I'll be "a runner" someday! http://www.cookinglight.com/bbs/smile.gif

Liz

[browneye]

Julie-congratulations on the 5K and your time! What fun! I am still snail slow running, but that's okay.

I successfully completed another week of the "Couch to 5 K program" !!
This weekend, dh and I also went for one of my run/walks together on trails during a weekend getaway. It was beautiful! I had so much fun, it is getting to be addicting... No pain so far, just the usual mildly sore muscles.

I did 4 runs but the eating part wasn't too great while on our mini-vacation. Oh well, I'll get back on plan this week.

http://www.cookinglight.com/bbs/smile.gif

[SusieO]

Julie: Good for you! That is an awesome time! Glad you had fun. http://www.cookinglight.com/bbs/smile.gif

I got up early this morning, did AM Yoga with Rodney Yee, ran 4 miles, and finished up with my Power Yoga Flexibility tape (or whatever it's called.) It was a nice way to ease back into the workday after being on vacation.

Can anyone offer suggestions for increasing speed? I actually think I'm getting slower.

[aggie94]

Have I mentioned that until just recently, I've never actually LIKED running? Last night, as I was walking on the treadmill in my new running shoes, I felt the itch to start running. It was especially hard, seeing all the people running on the treadmills around me. It honestly took everything in me to just keep walking and not crank up the speed, but I did it!

And so much for taking back my shoes if they didn't work out. I wore them to the gym and back last night, doing everything possible to keep them looking pristine and nice in case my PT nixed them on Monday. Well, I took them off when I got home and went to look at the soles before putting them back into their box. What did I find? A big wad of bright blue gum! I think they're keepers now.

[KValley]

CheerLiz,

Good to see you back! DH didn't get the job, but by the time we received the official word last week (SIX weeks after the interview), we'd already made the decision to stay here. So, on to the next adventure.

If someone had told me four, no, three months ago that I would be participating in a 5K in June, major guffaws of disbelief and general silliness would have erupted from me! It's been a source of wonder for me, since I so detested running. I think starting off slowly, with the walk/run intervals made all the difference.

So, CheerLiz, I think we would all consider you a runner http://www.cookinglight.com/bbs/smile.gif

Eva, when you were running prior to your injury, what kept you going-what was your motivation (since you didn't care for running)?

Keep us posted on what your PT has to say on Monday about your progress. And I think you really liked your shoes- that blue gum found it's way to your sole!

YAY Paula! Let's NOT run on the Women in the Wilderness weekend. I think I will be facing challenges a-plenty and enough http://www.cookinglight.com/bbs/smile.gif

Kerri or anyone- on the speed workouts: should one return to her normal pace after a speed drill? I know that I have to slow way down after a sprint just to catch my breath and find a comfortable pace again. Am I losing ground this way? Should I strive for a consistently faster pace, or are the sprints meant to get your body primed for speed, even if you don't intend to maintain such a fast pace?

questions questions! Thanks-Julie

[This message has been edited by KValley (edited 06-12-2001).]

[CheerLiz]

Hi KValley -- so sad to hear about the OHHS job, but it's really a positive thing that you made your decisions BEFORE he heard. So there's no regrets and no "might have beens!"

Well, I got even MORE ambitious today, and realized that if I'm going to do this running thing then I'm going to do it right. So I'm joining a running group tomorrow night -- they met once a week at the local track and welcome new members -- even plodders like me! So I'm excited and nervous, but most of all I'm anxious to learn more and to really commit to this. I'll let you know how it goes, and thanks again to everyone for letting me "lurk" for so long!

Liz http://www.cookinglight.com/bbs/smile.gif

[emilycat]

Hey, all!

I haven't been hiding, just haven't been as loquacious lately, I guess. http://www.cookinglight.com/bbs/smile.gif

First off, Liz, I'm so happy that we've inspired you so much! That's awesome that you're so determined -- just don't underestimate yourself; there's no real definition for being a "runner." You are one when you feel like one.

Kerri, you're right on about the different essential elements of running -- speed workouts, hills, strength training and distance running. And you wouldn't believe how much knowledge I've garnered from Runner's World I've learned some things from other runners, but for the most part, that magazine has been my Bible. I have a virtual library of training reference in my closet from my all my back issues of the thing.

Anyway, back to the topic at hand -- there are so many different kinds of speed workouts, I couldn't possibly enumerate them all. You're right; 200's and 400's (which are, as you stated, one lap or 1/4 mile, and 2 laps or 1/2 mile, respectively) are some of the most popular, but many people also do 800's, mile repeats, and combinations of such, just to name a few. The type interval workout you do generally depends on what type of race you're training for; i.e., 200's are best for 5k runners, whereas mile repeats are great for marathoners. And depending on athletic ability, one runner might do 5 or 6 400's, and another might do 12. And Julie, to answer your question, no, you don't have to keep a fast pace during the cool down intervals -- you want your body to recover for the next hard effort. I don't have any scientific answer for you, but what they do is teach your body to run fast, without wearing it out completely. Otherwise, you might as well run a race.

My personal favorite are tempo runs, which consist of running for a faster pace (10K race pace, for example) for a sustained period of time. This may be an hour workout, with a 20 minute warmup, 20 minute hard pace, and 20 minute cooldown, or it may be a 10 minute warmup and cooldown with 30 minute tempo segment.

Truly, the possiblilites of are endless, and you can play around with different workouts to find the best ones that work for you. A great column to read in RW is Ed Eyeston'es "Fast Lane," which highlights different ways to increase your speed each month. I've learned about a lot of different types of workouts from them.

Anyway, sorry to drone on so, but I hope this helps at least a little! http://www.cookinglight.com/bbs/smile.gif

[SusieO]

Welcome, Liz! I would say you're well on your way to running a 5K; two-thirds of the way there to be exact. http://www.cookinglight.com/bbs/biggrin.gif

I got up early again this morning for a three-mile run. I think that's going to be my routine from now on; I really enjoy running before the sun comes up. I started out at what I thought was a pretty good pace, and after the first mile I tried picking a distance (like to the next stop sign) and running it at full speed. Then I did my best to return to normal speed, but I think I slowed down quite a bit to recover. I repeated this 3 or 4 times, and still averaged a 10-minute mile overall. http://www.cookinglight.com/bbs/frown.gif

There is an article in this month's RW on little things you can do to improve your time, but I haven't read it yet.

BTW, The Sports Authority will let you return shoes if you try them and don't like them.

[KValley]

Emily,

thanks for the feedback. I've concluded that I need a subscription to RW, or at least pick up an issue every so often...

DH and I went hiking this afternoon and had a good talk about speed training. He talked me out of attempting sprints at this point in my running- too much of a chance for injury till my chops improve.

He talked instead about fartleks, as Kerri mentioned above (sorry, Emily, I know this contains your least favorite word!) and gradually increasing speed and distance of faster running. I think I'm going to go the route SusieO is taking- picking a point and picking up speed.

I found 3 more 5Ks in July I'd like to attempt! I'll keep you posted to see if I go through with them. I count on y'all to keep me motivated (and honest!).

[aggie94]

Originally posted by KValley:

Eva, when you were running prior to your injury, what kept you going-what was your motivation (since you didn't care for running)?


Honestly, my motivation for running, even when I hated it, was my competitive streak. I have always been sucky at running, even as a kid. I remember having to run a mile twice a year as part of a fitness evaluation, and I never could finish it without stopping. Even in college, I ran, but I wasn't any good at it and I only did it because other people I knew did it.

I've always WANTED to be a good runner, so I kept at it. I see other people running, and think, "Good God - if SHE can run, surely I can run too!" And especially after moving to Eugene, where EVERYBODY runs, I wanted to participate in local races and prove to myself that I could be good at something that I've always sucked at.

Plus, I've always been really impressed with triathletes, and after I took up cycling a couple of years ago (I've always been a swimmer), I knew that if I ever wanted to do a triathlon, I would need to become at least a decent runner. As I set goals for myself, and started to reach them, I became better at it, and then started to like it more and more. (Sad, huh? I have to be good at something, or least not suck at it completely, in order to like it! Us Type A personalities are so obnoxious!)

I would never have said this two years ago, but I miss being able to run. http://www.cookinglight.com/bbs/frown.gif

[Kristilyn1]

Hello! Been off the boards a few weeks--we moved and then I did some bizarre thing to my neck where I could not turn my head for almost two weeks, so no running for me. It's finally better and I went out for a 3 mile run this morning. Unfortunately, my neck kept me from doing the half marathon that I had planned FOR OVER A YEAR--so now I will have to do the other one that I'm not as crazy about in the Fall. Otherwise, great to hear how everyone is doing--and I am very interested in starting some speed work---so I can beat the 85 year old man who does the half marathon I am planning on. He was ahead of me last year--but watch out Pops--here I come!

Kristi

[Laura]

Originally posted by Kristilyn1:
I am very interested in starting some speed work---so I can beat the 85 year old man who does the half marathon I am planning on. He was ahead of me last year--but watch out Pops--here I come!
Kristi

Kristi I am LOL! My first 10k I ever did was when I was 21 and I was totally unprepared never having run more than 2.5 miles in one stretch. It was very hot, I was dehydrated and as we finished we were coming into the tunnel into the stadium where the San Diego Charger's play. Sure enough I hear them announce that some 80 year old man was finishing. It took all the strength I could muster to beat him, but I did! Then I promptly went over to a trash can and threw up!

[This message has been edited by Laura (edited 06-14-2001).]

[browneye]

Well, I am committing myself!! I am signing up for my first 5K! It is on July 15th, I think, here in Redmond.....I'm kinda scared...

I will just have completed the (although I really wasn't a couch potato) "couch potato to 5K" program that week, so it is a great goal... I figure it's okay if I have to walk at some point in there...

Anyway, wanted to share. Thanks to this great BB and you folks, I have been inspired AND have been successful so far in staying on track! Thanks! http://www.cookinglight.com/bbs/smile.gif

[SusanMac]

Browneye -- good luck in your 5K. They're addictive. I find they give me goals to keep running in between races. I don't even race for specific times yet, I just consider it a guaranteed workout with a few hundred people to keep me going.

CheerLiz -- I'm like you...always have lots of reference books on different topics. I also recommend Running for Women.

I also have a book called "Run Fast" by Hal Higdon, which I'd recommend if you really want to get into speedwork. DH and I have a joke from the book...One of the first lines says "To run fast you have to run fast." That just always struck me as hilarious (and motivating that maybe I could publish a book one day!)

I read RW all the time mainly to keep me motivated. RW and CL are the only magazines I read cover to cover. They have a Women's column, and I'm determined to get published there one day.

[Gina O]

Hello Runners! Thanks to all for the questions and answers about speed workouts. That has been a struggle for me as well and I got lots of useful information.

The last week of running has been pretty good for me. After the 30:40 5k on the 2nd (in Missouri), I began preparing for a two-miler on the 10th (in the USVI's). I did it in 17:14, and was very happy with my time. I ran 5K again on Tuesday of this week in 28:48 (Missouri again). Today wasn't as great a run... only did about 2.2 miles(in Iowa). Maybe Saturday will be better (in Nebraska).

Good running to all, Gina

[KValley]

Originally posted by browneye:
Well, I am committing myself!! I am signing up for my first 5K! It is on July 15th, I think, here in Redmond.....I'm kinda scared...



I'm so excited for you, Paula!! Is this the Derby Days/Trendwest run?

I've highlighted one on the 15th as well. The Bare Buns Fun Run in Issaquah- clothing optional. I'll just let you guess which option I'm taking http://www.cookinglight.com/bbs/biggrin.gif

Eva, thanks for the explanation. I'm always curious to learn where people find their inspiration...

Kristi, I'm so sorry for your disappointment over not competing in the half-marathon as planned. And here's to getting ahead of 85 yr olds http://www.cookinglight.com/bbs/smile.gif!

Gina- so good to hear from you on your whirlwind Midwest tour. You are my inspiration to run while in Atlanta next week!

I wanted to run today, but my groin is troubling me again. I haven't taken a day off of working out this week, although I haven't run since Sunday. We'll see how tomorrow goes- I'm really itching to run, but I don't want to overdo it on the muscle.

[browneye]

Hey Julie- we saw that "clothing optional" run in Issaquah- but decided against it (actually, I vetoed it!!) because dh and I are both going to enter, and well....ya know, when you're 42 and have two kids, well, ya just kinda don't look like those cuties at 30, ya know?
Soooo, we are doing the Derby Days- Redmond run...yes! It's fairly flattish and should be good for a first run for me http://www.cookinglight.com/bbs/biggrin.gif
I'll be seeing YOU in a week! When do you arrive? I'm thinkin' about 2'ish or so on Friday. Can't wait- I'm looking forward to meeting you and having someone I feel like I kinda know there!!

[KValley]

Paula!

Brendan and I just came back from Camp Wa-Hoo. It's such a gorgeous day here and he wanted to see where I'd be, so we took a leisurely drive into the hills. Beautiful beautiful.

Look to your right as you turn onto Teanaway River Road, about a quarter of a mile into the distance you will see a white barn/church looking building- that's the Swauk-Teanaway Grange Hall where we held our wedding reception. 21 miles further on, you will find Camp Wa-Hoo (I love that name- that's exactly how I feel about the WOW weekend http://www.cookinglight.com/bbs/smile.gif)

A packing idea: I am taking all of my gear in a plastic storage bin. I emailed WOW and asked of this would be all right and Nancy wrote back immediately, saying she had been wandering through Home Depot and thought what a great idea the bins were. Then she got my e-mail. We always carry our camping gear in these- keeps everything dry and in one place.

I'm going to try to arrive around 12:30. I return from Atlanta late Thursday night, so I'm hoping for a good night's rest...

Oh, I'M not running in my all-together. Never mind modesty- I'm just not into that type of pain- all that bouncing- YIKES! I'm just wondering if anyone else will run clothed. I don't want to stand out too much... http://www.cookinglight.com/bbs/smile.gif