monday 3 dec chilly cheeks

mcsolar99 · Dec 3, 2007

0700 49f 
7mi ez 9:03 pace 
brrr. will have to wear a long sleeved shirt today as the high won't make it above 70. brrrrrr.....<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

JJJessee · Dec 3, 2007

Hey Kickstars 
40* and windy clear after overnight precip. 
Good energy this morning. It didn't take to much massage to get my feet in gear. Had some chow with DW at the Inn at the gym. Then did 30min of XT. I forgot my Garmin but, did my normal 3 mile route with 400m of barefoot more snail than schnell pace. Quads growling but, feeling good overall. 
Look out world here I come. 
have a good day, 
JJJ

millbot · Dec 3, 2007

Happy Monday masters! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/%3Cimg%20src='http://files.kickrunners.com/smilies/brushteeth.gif'%20/%3E.gif" style="border:0px solid;" title=""> 
{{shivery mc}} 
Hey JJJ, add that XT to the XT Challenge thread! 
0525 
31 F 
9 easy miles + some XT

riley0003 · Dec 3, 2007

I already posted in the weekly thread, but here's a recap: 
25 mins rowing, 30 mins upper body free weights, planks and crunches. 
Tomorrow I plan to run before a meeting down county. 
Susan

runinbehind · Dec 3, 2007

After a busy weekend, I woke up early and did 1 hour of hip/core exercises. I ran on the TM last night, so I'm taking the day off running today. 
I've got to catch up on what happened around here over the weekend. JJJ, I hope your wife's licensing exam was a success. 
Have a good day all. (Stay warm, MC. It was 24F here this morning and I coulda swore it felt like 15. I'm not used to this yet).

perchcreek · Dec 3, 2007

Morning Master Kicksters! 
Not shivery.. 
Very mild morning ... 54F nice out for a short recovery run with 
Tory. Only 2 miles just for Tory. Then I drove to the "Y" (haven't 
been there since October) only to find they now have a youth group 
swim and open doesn't start til 7:30 am... how dumb is that. So now 
my only option is the central Downtown, watch out for the gun fire, 
Durham Y which is 5 min further drive each way. At least it opens at 
5:30. I'll try it later as soon as I get my bullet proof jammers. So 
I went back home and did 20 min elliptical backwards. That felt good 
afterwards! 
Guess what? My 1/2 Marathon Saturday met the Qualifying time for 2008 NYC Marathon (for 50+ it's 1:40:00). So IF I wanted (or could afford) to go, I can! 
Kewl. 
TTYL 
Steve

ksrunr · Dec 3, 2007

McSolar - same temps here! brrrr with a 20 mph cold North wind. High today about 66 with low tonight in low 40's with continued wind. IRC 
Perch - congrats on your qualifying time. Hope you can go. Don't forget to take off those bullet proof jammers before getting in the pool or you'll swim like I do (a rock) 
Millbot - nice mileage to start your week. 
Runnin and Riley - nice XTraining 
JJJ - Look out world; here comes JJJ Schnell! 
6 miles this morning feeling pretty sproinky in this cool weather. 7:07 pace. 
Hello to those who follow this<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">

Opie · Dec 3, 2007

I'll be running after work today, sunny and 50's. A couple of follow-ups from yesterday's thread: Pro, for what it's worth, I take my HR monitor battery into Batteries Plus and they check it before I buy a new one. Jjj man, you're brave to try intervals on a trail run. Hopefully you weren't dodging roots and rocks.

Ileneforward · Dec 3, 2007

Both sets of cheeks are chilly here as well. 
I ran a 5K race yesterday and my hip is sore again this morning. I think I am going back to low impact aerobics class on Monday nights.

choovie · Dec 3, 2007

Good morning. We've got a bit of a warming spell but doubtful it'll hit Ksrunr or Mcsolar-type temps. However, it is 39 degrees already! Hoping some of the ice will melt away. 
I decided to run at the gym this morning and was there by 6 a.m. sharp. Not bad for someone who has gotten used to sleeping in! I actually enjoyed myself this morning and survived the TM miles. 
5 TM miles 
15 min. elliptical (10 min going backwards) 
20 min. yoga/pilates combo. 
Since I was really warmed up, I gave my back a good test by doing some jump backs from the standing forward fold position to a straight arm plank and then lowering to chaturanga. This can be pretty hard on the low back if the right core muscles aren't engaged but I felt pretty good. We'll see how it feels tomorrow. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> 
For those of you interested in yoga, here's a photo sequence to the jump back move. Hope that messy URL works -- couldn't find a Youtube video. <a href="http://209.85.173.104/search?q=cache:99pn31WvcAUJ:www.yoga-software.com/CP_pages/News/yguidenews__november_2003.htm+jump+back+chaturanga&hl=en&ct=clnk&cd=1&gl=us" target="_blank">http://209.85.173.104/search?q=cache...lnk&cd=1&gl=us</a>

Ken A · Dec 3, 2007

I need some Master's advice! 
Being an old fart and pretty new to running (completed C25K in August) I've been running 3-4 miles every other day with a weekend run a little longer, like 5-6 miles. In a good week I'll run 4 days and max out at around 15 miles, the next week would be 3 days and 9-11 miles. I've been running at 11-11:30 MM but it is creeping down. I'm trying to stay real consistent, not always successful there but I'm still going. I'm not sure if I should be stepping it up a notch. 
To avoid injury and become "lifelong" runner should I: 
1) stay the course and continue base building with my every-other-day routine? 
2) start adding in more miles but still every-other-day? 
3) start adding in more days of running to the week? and if that is the case do I shorten the daily runs as I add more runs? 
Thanks for any advice from you seasoned veterans! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">

Opie · Dec 3, 2007

Very kewl. I'll be applying for the lottery again, so maybe we'll get to meet. If I get in, that will be my goal race for the season. An odd concept for me but I think it'll work as I try to smash that 4-hour barrier by then.

JJJessee · Dec 3, 2007

Hey Opie, Those 3x4M were on rail-trail --very easy surface. 
The day before was on hard trail, plenty of stuff to dodge --that pace was closer to 15:00 
jjj

JJJessee · Dec 3, 2007

Not really seasoned, just about 2 years, this month. 
just .02 worth 
The only thing I would alter right now, is to add 1 mile per week to the long run until you get to 10. Then cylce 8,9,10,8,9,10 for the long run. 
Then get one of the mid week runs up to 6 or 7. 
Your current pace is probably perfect for building a good base for the next 8-10 months. 
Have fun 
jjj

Johnny · Dec 3, 2007

Good morning to all, slept good last night for a change. 
Ken A- I would continue on the current schedule and milage with the every other day runs untill you've been running for 6 months. That way you have a good base built up and that should occur sometime in Feb. Then try to get on a 4 day a week schedule, i.e. 
Tu....3-4 
Th....4-5 
Sa....3 
Su....5-6 
I find it's a lot easier on my schedule to run the same days each week. 
Once you're comfortable with the 4 day a week (another month?? maybe), increase the long run by a mile a week until you're up to 10 and one of the weekday runs by a mile a week until you're up to something like: 
Tu...4-5 
Th...6-7 
Sa...3 
Su...10 
Every 3 or 4 weeks reduce the milage to what you're doing right now and then the following week jump back up again. If you find that your legs are tired and feel like lead, reduce back down. 
Sometime during this build up, find a local 5K-10K race and run that. 
Good luck 
(Of course, this is free advice, Johnny, his successors, heirs, and assigns are not responsible for any misuse of said advice <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> )

millbot · Dec 3, 2007

Ken, it's great that you're thinking about how to stick with this for the long term. I think you got good advice from JJJ and Johnny. 
To highlight a part of Johnny's suggested 4-day schedule, when you decide to add another day of running per week, I think it's a good idea to make it a short & easy day, and keep it short & easy until you're sure that your body is handling the increased load, say at least 6-8 weeks. You can keep the mileage on your other runs the same. 
I went from 3x/week to 6x/week very gradually like this (over a year or so). Edit: I'm not suggesting that you should feel any pressure to add more runs per week. But I have found that my body could handle more than I expected when I increased slowly (speaking of runs per week and mileage).

Tamster · Dec 3, 2007

Ken - I concur with what has been said about increasing mileage. My big mistake when I started running in Jan 06 was increasing too much too soon (and stoopidly wanting to tackle a 10 mile race only three months into my running) which resulted in ITBS that had me sidelined (or running very low mileage) for close to 4-5 months. Until you have a solid year of consistent running as your foundation, I don't think you need to add a whole lot more mileage than what you have (add some but no need to add alot). I agree with topping out at a long run of about 10 miles - but take your time building up to that. When I was on the mend from ITBS, I sometimes would only add 1/2 mile each week to my longest run. I was REAL gun shy about adding mileage - always had this fear of the injury returning.

FlyingFinn · Dec 3, 2007

Winter blew in last night and cold rain changed to snow; wind gusts of up to 50mph last night and today. Had to downshift a few times pedaling into it this morning. Planks and squats to come. I'm waffling about a run. If I do it will be short.

Pie Jones · Dec 3, 2007

bulletproof swimwear? novel idea........but, I can see the product spinoffs........"kevlar jammies.....for the man whose wife....might suspect" 
We'll be collecting donations this week to buy MC some warm clothing for the holidays....the guy must be miserable in those awful conditions 
ken....you're doing a fine job with the running. You might be a new runner in terms of starting back, but you've done it before and know the ropes. I think you just need to evaluate what your general running goals are at this stage. Moderate running, 3-4 times a week, can be ideal as long as you are staying healthy and enjoying it. If the goals are to run longer, run faster, or simply get stronger as an overall runner, then that will dictate a good bit about how you need to structure the training. Figure out where you want to be, and the gang around here will be full of helpful advice on how to work on getting there. 
Supposed to be a rest day for me....but......I sure would like to do a few miles. We'll see how it goes this evening. Hope everyone is having a great start to the week.

Ken A · Dec 3, 2007

Thanks for all the good advice and support, it can be intimidating at times to see all of the mega-miles posted on this site...but I know you understand where I am as a start again runner. My son started out running with the intent of doing a Marathon in a year...he injured his knee...I warned him what would happen. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused1.gif" style="border:0px solid;" title="confused1"> (and he's 29 vs my 52) I'll keep on keepin' on!

monday 3 dec chilly cheeks

mcsolar99

JJJessee

millbot

riley0003

runinbehind

perchcreek

ksrunr

Opie

Ileneforward

choovie

Ken A

Opie

JJJessee

JJJessee

Johnny

millbot

Tamster

FlyingFinn

Pie Jones

Ken A

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