Weekend Work-outs and Power Shopping......

Morning everyone, hope your weekend is going well. I managed to take part in the Hash last night and ran 6Km at an easy pace, keeping up with the pack. Obviously being a Hash, it was stop and start, but as a recovery run from Thursday's race, it was perfect.

Today I will have a rest day, and taking on board what was said yesterday, I will hope to be a little quicker in my race tomorrow, but don't want to over do things at this early stage, so nothing too fancy.

Hi TW & Liam

Good plan Liam....don't over do it.

7.3 miles today, put the new orthotics in my Trabucos, they felt better in those than in the new Nimbus, and ran 2.5 miles, took 'em out and ran another 4.8, giving me 7.3 hilly miles for the day. 28°F when I started in freezing fog and 27°F when I finished. Felt rather sproinky the whole time. 1st time in a long time I didn't want to stop.

In times past after returning from injury, I've always increased milage (conservatively) up to around 35 MPW. I'm thinking this time about keeping the milage down around 25 MPW for a while and trying to increase speed. Everything relative of course, and then see what happens.

SoUnds like a plan Johnny if u don't get crazy. 

Liam I'm one who is against racing every weekend especially if you're not in peak condition.  

Goal time today was 1;27 as I thought was my conditioning.  Ran sub 1:25 in '09. Ran today 1:28:16 in horrific winds.  Pleased w effort.  More on the race later.  

Quote:

Originally Posted by ksrunr 

 

Liam I'm one who is against racing every weekend especially if you're not in peak condition.  

 

 

When I was younger (and faster), I used to race as much as I could, as I found that using races as stepping stones, and speed work, helped me improve. These days, I would agree with you as to not racing every weekend, however, the running season comes to an end here next weekend, and there are next to no road races, or anything, until April, so these will be simply guidelines as to where I am now, and come the new season in April, I will see how the summer training has improved my abilities.

KSR - hate running in high winds, so to get close to your target time in those was a great effort.

Johnny - I'm with you on not getting over ambitious on the mileage - slowly but surely....

I'm trying to figure out why you keep taking the orthotics out of your shoes to finish the run???  Why not wear them for the entire run? Do they hurt your feet? I think mine felt like a golf ball was under my arch at first, but that went away after a couple weeks. Can't you tough it out? Wear them in your walk-around shoes too, to get there quicker, maybe.

12 miles for me today, two loops with a few somewhat challenging long climbs, especially the second time around.

Quote:

Originally Posted by HappyFeat 

I'm trying to figure out why you keep taking the orthotics out of your shoes to finish the run???  Why not wear them for the entire run? Do they hurt your feet? I think mine felt like a golf ball was under my arch at first, but that went away after a couple weeks. Can't you tough it out? Wear them in your walk-around shoes too, to get there quicker, maybe.

Podiatrist told me to only run in them 2 miles a day the first week, 3 miles a day the 2nd week, 4 miles a day the 3rd week, etc. etc. He says if you want to run further, which I do, use your old setup for the remaining miles that day. Personally, I'd just as soon put 'em in and run the whole distance as they feel very nice, but injury prone as I am, better safe than sorry........as far as toughing it out, you got to be kidding...I'm a man....we're wimps.

Nice racing Ks, both with and against the wind.
 

Clearly that podiatrist is having you take the slow boat to China! I'd never be able to follow that gameplan, especially if they feel fine. He's not a runner, is he?

Quote:

Originally Posted by HappyFeat 

Clearly that podiatrist is having you take the slow boat to China! I'd never be able to follow that gameplan, especially if they feel fine. He's not a runner, is he?

Actually he's a 3:20 marathoner....ran Boston a couple of times.....I try to only use drs who are runners.
 

Nice race KS

Nice longer runs HF and Johnny.

Hi,  My name is Rip and I have a racing problem.

I've always been on the side of racing as often as you can and using them as part of your training.  I guess that comes from the success I had in high school when we

usually raced a couple times a week and I always improved throughout the season. I also did a lot of roadraces in the offseason .  It is easier to overdo though if you don't take enough rest on the other days. 

I wasn't able to run for about 18 years.  When I was on vacation one year, I jumped on a treadmill and was able to run 3 miles.  On the way home, I stopped at a track and ran

4 miles. Two weeks later I entered a 5k and have been back racing ever since.

Heading over to do a nice easy eliptical workout this evening. 

Quote:

Originally Posted by Johnny 

Actually he's a 3:20 marathoner....ran Boston a couple of times.....I try to only use drs who are runners.
 

 

Fine - I give up. Keep up the good work Johnny. I did say last week I was trying to be wiser and less compulsive about running - I'll clearly never get there.

Happyfeat - you make me smile tonight. 

Rip - I agree a 5k and 10k can substitute for speed work. I was just concerned about Liam's fitness to race back to back. I'm sure he is experienced enough to back off if needed. 

I finished 2nd master today by 17 secs to same winner last year.  He went out hard and faded and I ran pretty even whole race. Another half mile we would have had a race.   I was much closer to him this year. 

Quote:

Originally Posted by ksrunr 

 

Rip - I agree a 5k and 10k can substitute for speed work. I was just concerned about Liam's fitness to race back to back. I'm sure he is experienced enough to back off if needed. 

 

I finished 2nd master today by 17 secs to same winner last year.  He went out hard and faded and I ran pretty even whole race. Another half mile we would have had a race.   I was much closer to him this year. 

Nice job on the 2nd place.  Looks like you are giving a few years away to him as well. 

I agree even 10k is pushing it on back to back weekends.  While I raced half marathon and over about every weekend for a while this fall, I tried to go hard one weekend and

run more low key the following weekend. 

OK - yesterday in the post race give away  won a size small long sleeve white tech shirt from last years race.(Never worn)  Probably would fit Tom White going by the pics I've seen of him.  Wouldn't fit Rip by the pics I've seen of him.  :)  It would be too tight on me for comfort.  If you want it; first to post for it gets it. 

Never let it be said I don't listen to advice... And I'm glad I did.....

I decided to reconsider this mornings race, reading what was said above. Thinking about it, the first 10K race was actually on Thursday, not the previous weekend, and while I have run 6 day stages races in the past, things are very different today regarding my level of fitness. So I bailed....

Instead I went for a planned 7Km run, and as soon as I started I know I had made the right decision not to race (even at a slow pace), my legs felt like lead. I hoped that after a few minutes they would come to life, but they didn't, so I cut short the run and turned for home, completing a 4.2Km run in just over 22 minutes. 

Need to ensure suitable recovery time between runs, as 10 on Thursday followed by 6 on Friday obviously took its toll...  

I will run the 10K next sunday, as it is the last race of the season, but I'll have a steady week, and build from there.

Nice winter run TW

Good luck in your race next weekend Liam.  Keep at it and you'll be back to running 10k everyday!!

KS,  I have 54 t-shirts hanging in my closet, 10 I wear for work,  and another 40 put away in a drawer.  When I get a collection of

white shirts and large shirts I give them to our high school coach to give to the runners. 

I would be a big fan of races giving socks instead of shirts for a while.  Everybody needs those too but the sponsors might

not like that idea as well.

Greetings, Masterfuls.

  Rip, I have heard stories before of people who didn't run for years then one day they roll out of bed and run three miles. The proverbial "like riding a bike."

   As for me, I must have had a hangover from the runner's high I got from Thursday's 8-miler. I hadn't done anything since until today. Five miles today. Felt good.

Good runs, all

Hi everyone!

Nice racing yesterday, KS!

Smart decision, Liam!  Listen to your legs.

Rip....the trail series I run in often gives out socks.  They usually have tech shirts for those who sign up for the entire series, then something different as a give away for each race.  Over the years I've gotten several hats, visors, neck warmers, toques, backpacks, socks, water bottles, race number belts, mugs, etc.  The RD was looking at my gaiters this last season and was contemplating getting custom ones done by DirtyGirls for this year.

Nice LR, HF!

Hi's to Johnny, TW, Baba!

Nothing for me yesterday, as we had company coming over and had to do a lot of extra cleaning and cooking.  Wasn't sure how today's run was going to feel after all the wine that got consumed, but had a great time on snow-covered mountainbike trails for 11.6 lovely miles. Bumped into one of the trail-builders from a few weeks back, going the opposite way.... "Hey, I know you!......"  Guess 55 yr old women running solo thru the woods isn't a very common sight.

I was picturing how nice that trail would look in the summertime about 70°

At my last race, I got a t-shirt, a fleece pullover, and a pair of running gloves!! 

I get a ballcap every once in a while but I'm not much of a ballcap wearer.

Nice picture Heme, but I'll pass on the snow thank you.

3.5 TM miles followed by some time in the weight room, thought of rip as I walked in, they had AC-DC on the canned music machine.

You're lucky Johnny.  My fitness center plays the most current pop music.  Something about cheese stix.

I put my headphones on as soon as I can.