[sistergoldenhair]

4 miles at 5:30 a.m. and I will do 4 more after work. Teaching yoga this morning and ballroom dance class this evening.<br><br>
Less than a month to Shamrock!

 

[equinox marathon 43]

Hi SGH and everyone else. Nice run SGH.<br><br>
Me, scheduled day off. Yesterday I did the 4th day in a row. I usually don't like to do that.<br><br>
Anyway, I hope you all have a good safe run today. <img alt="icon_bigsmurf.gif" src="http://files.kickrunners.com/smilies/icon_bigsmurf.gif">

 

[merigayle]

hi all.<br>
30 mins stepper, 30 mins elliptical. Was supposed to be all stepper, but a washer and bolt fell off the stepper and then i got a calf cramp. Gotta figure out where those parts came from. Going to go to Sears today if i get a chance becuase Nordic track said that they may carry a stepper advertized on the NT website.

 

[Buxtehude]

Good luck finding a good stair stepper, marigayle. I hate it when equipment drops bolts and stuff.<br><br><img alt="angry6.gif" src="http://files.kickrunners.com/smilies/angry6.gif"><br><br>
Today is five miles on the treadmill and a full body weight lifting session.

 

[sierra]

Since I actually did some running yesterday, I am going to take it easy today. Plus my achilles was hurting last night, so I iced it, but its still a bit sore today. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Maybe I need to rethink that 10k <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Good luck with your search today meri.

 

[Buxtehude]

{{{sierra's achilles}}}

 

[Grizzly]

<b>SGH</b> Into the doubles? What's your mileage like weekly? When's the race?<br><br><b>EQ</b> Kevin, IIRC you have trouble with more than 3 days in a row. What posessed you? Enjoy the rest.<br><br><b>Meri</b> A few screws loose? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Good luck in finding out where they go!<br><br><b>Dietrich</b> Whose body are you lifting?<br><br><b>Sierra</b> When is the 10k? Don't bail just yet.<br><br><b>Me</b> A bit of muscle soreness, but not much. Resting up today.<br><br>
Have good ones all.

 

[sierra]

Its not until September, but its a 99% downhill run at Lake Tahoe. (see my thread in the Starting Line)

 

[equinox marathon 43]

Thanks for asking Grizzly.<br><br>
For those not familiar with the situation, I have a couple of old injuries (torn right medial meniscus in the knee, fractured left ankle) that have slowed me over the years. My body and I have come to an uneasy cease-fire...I don't run more than 3 days in a row (and only once a day), and it doesn't bother me. If I alter that deal, my body lets me know I shouldn't be doing that. That's what I call "The Contract With My Body".<br><br>
That said, last week I broke the contract on Tuesday. I ran a 4th day in a row (just an easy 3.4 miles), because on Wednesday was the snowstorm here (and I bet you thought I was going to say it was because I had a date for Valentines Day! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> ). Afterwards, I didn't feel too bad. Maybe my body didn't notice.<br><br>
Yesterday, I decided to run the 4th day in a row (again, a slow, easy 3.4 miles), because today was scheduled to be my hill-repeats workout, which takes about 1:45:00 with the warmup and cooldown. It's 16 degrees here right now with wind-chills well below 0. Tomorrow is supposed to be near 40 degrees.<br><br>
When I saw the forecast on Sunday morning, I said to myself "If I run today (sunday), I can take Monday off when it's windy and cold, and then run Tuesday, Wednesday, and Thursday when it's going to be in the 30s and 40s."<br><br>
So, there was a method to my madness. <img alt="idea.gif" src="http://files.kickrunners.com/smilies/idea.gif"> Muwahhahahahaha.<br><br>
Great efforts out there today folks! Keep up the awesome work!

 

[Grizzly]

<b>Sierra</b> You'll be fine for September. Have you looked into purchasing a "Pro Stretch"? They really help.<br><br><b>Kevin</b> You're running 5/10/15 ish, or 10/5/15ish aren't you? Maybe, just maybe you could add a 3 mile light recovery as a fourth day every other cycle. That might be the way to mix things up and get your body used to the extra day without paining it. Then when you really need to run four it won't be that much of a strain.

 

[sierra]

I certainly hope so, I would really like to do this!<br>
Got one, use it several times daily.

 

[equinox marathon 43]

Believe it or not, I've actually been considering that over the last few eeks because I've felt pretty good today and on my last rest day. I'm currently doing the 10/5/15 program (with the 10 being either hill work or speed-work).<br><br>
Normally, I take the day after the long run off, and usually, I'm achey, sore, and just plain meh the day after the long run. But I've found over the last two cycles that my body actually felt better if I did a short easy recovery run the day after the long run, and the last 2 cycles it has felt okay after the 4th run.<br><br>
Of course some of that might be that the pace has been slowed by poor road/sidewalk conditions. Things might not be the same when I'm running faster in better weather. I guess the only way to know for sure is to wait till the weather is better and try it.

 

[Grizzly]

<b>Kevin</b> That was one of the big AHA! moments that led to and out of my "Non training training plan". There are no junk miles. Running slow has its place in the plan, even if every run has a purpose.<br><br>
10/5/16 off 10/5/15/3-4 off. That what you've been doing?

 

[equinox marathon 43]

Pretty much.<br><br>
The last two cycles have been:<br><br>
10.5 (2.75 mile w/u, 5x1-mile hill repeats, 2.75 mile c/d)<br>
5 miles easy<br>
15.2 fairly easy (just under 9:00/mile, although the sidewalks were icy which slowed me some).<br>
3.4 miles very easy<br>
OFF - Snowstorm day.<br>
10.45 pace slow, but HR quite elevated.<br>
5 miles pace slow, but HR up there.<br>
16 miles at just over 9:00/mile pace.<br>
3.4 miles very easy.<br>
OFF - Today's cold weather.<br><br>
I've just started reading Pfitzinger/Douglas, and one of the things I was curious about that I read in his book is how recovery miles can actually HELP you to recover (sometimes faster than a complete rest day). So far, I have to say I'm convinced.

 

[fox-runr]

I ran outside today!!!!! 12 miles.<br><br>
I did feel the pounding and will be back on the 'mill tomorrow.

 

[sistergoldenhair]

March 18, and this will be my peak week with 55 miles scheduled. This training cycle I've been in the high 40s-low 50s with more tempo work. Last time was high 30s to mid 40s with very little speed or tempo training. Hopefully the extra training will do the trick!<br><br>
When is your race? It sounds like we've both got goal races coming up.

 

[Grizzly]

<b>SGH</b> May 6th. Long way to go yet.

 

[altoids]

30 minutes circuit training.

 

[movingon]

Forced onto the treadmill today due to wind chill making it feel like -10. (I am not as tough as some of you out there in the (-)'s.) 5 miles was all I could take on the TM.

 

[Floridaboiler]

5.95 miles at lunch today in 50:33 for a pace of 8:29.