[riley0003]

Hi everyone,<br>
I'm surprised to be the first to post today! You must all still be out running. This morning I did my second run of the 60 minute running plan. I walked for 5 mins, ran for 30 mins, and walked for 5 mins. I felt good - tired, but good. The weather was extremely cooperative; about 62 degrees with low humidity. How perfect is that!<br><br>
I'm feeling very encouraged by doing so well, so far. Of course the real test will be when I start increasing the time running, but I'll face that when it happens.<br><br>
I already splurged and booked a massage for when I finish the program in early Nov, and I signed up to run a 5K shortly after that. Goals are always good, right?<br><br>
Have a great day,<br>
Susan

 

[JJJessee]

Right on Susan. Goals stimulate commitment. Nice running.<br>
Walking before and after a run has helped me alot- a good habit to keep along with stretching, I think. Sans Souci taught me that in coming back from PF.<br><br>
Today, 5 miles with 3x200,3x150,6x100 intervals. 7:30 was target pace. But I didn't hit them very close. Tomorrow is a rest day, and Saturday is my second 5k. Can't wait.<br>
JJJ

 

[ksrunr]

Thanks for starting us Susan and good runs to you and JJJJJesseeeeee.<br><br>
We had one cool low humidity morning yesterday. Humidity back with power this morning. A drippy 5.75 miles this morning.<br><br>
Kicks is still up <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><br><br>
ksrunr

 

[millbot]

Susan, it took me far too long to figure out that goals (which for me = races) are the key to staying motivated.<br><br>
Looking forward to hearing about the 5K, JJJ.<br><br>
0609<br>
59 F<br>
5 easy miles, 3 barefoot and 2 with Puddinhead

 

[runinbehind]

Good morning, everyone. Susan, I second the walking (or is that third, after JJJ?) I've been trying to learn something from the injury I sustained in the spring and one of the things I realized is that I had given up my w/u walk during my spring training. So I"m back to it, and will keep a 5 minute w/u walk in all my runs from now on. (Not that the lack of walking <i>caused</i> my injury, but I think poor warm-up contributed).<br><br>
I had a nice 3 miles running + 1 mile walking this morning in 60 degree fair weather. Beautiful.<br><br>
Now I'd better get some work done <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">.

 

[perchcreek]

Good morning gang.<br><br>
I agree w/u is important. Lately I've found that when I do an easy w/u run with Tory for 2 miles and then stop to put him in the house and drink some fluid, when I get going again the legs/feet feel really good. Those first couple miles are always rusty. Never tried a short walk.<br><br>
I had a great run this morning. Made it around my favorite hilly 13 mile loop fastest yet while staying in my target heart zone (150's). This route climbs a few hundred feet then rolls then goes down so the hardest work is early on attacking the hills and the fun, fast part is the last part. Avgd 8:25 with the last 7 below MP. Funny thing, is the headlamp was showing all these gnats (zillions) flying into my face (and mouth). It had me worried what I was breathing. Finally I realized it wasn't gnats it was a mist, almost drizzle. The light reflection made it look wierd <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Steve

 

[Tamster]

Nice runs you all are getting in. We have a nice cool morning here this a.m. too, unfortunately, it's a rest day for me (or not unfortunately, depending on perspective. Rest days are nice too). Tomorrow a.m. I will do my long run though, so need to let my legs rest up for that. Long for me is only about 10 miles or so and will likely throw in another mile if I'm still feeling good. I sort of chuckle at saying "only 10 miles" because once upon a time . . . not all that long ago . . . my long run was 4-5 miles, and now a 4-5 mile is my short run for the week.<br><br>
Have a nice day all!

 

[tomwhite]

........another walker here.............2-hours hiking...........nothing great, but hopefully will loosen the hip up.......<br><br>
.........I do <b>not</b> need this righ now.........<br><br>
.................good Pre-Ambulating guys........

 

[Sans Souci]

<ul><li>white cotton sheets swinging on the line; bedtime bliss</li>
<li>welcoming the Stellar Jays from their summer in the mountains with a bit of chitchat and some peanuts (the school kids passing by must call me the Nut Lady)</li>
<li>untimed, unmeasured runs up to the town lookout, standing on the picnic table and sighing at the beauty of the Coastal Mountains, fog-wrapped Strait of Georgia and Gulf Islands; coolness of the path creekside</li>
<li>playing (vinyl) Smashing Pumpkins <b><span style="color:#0000FF;">really loud</span></b> <span style="color:#0000FF;"><span style="color:#000000;">with the doors wide open</span></span></li>
</ul>
Susan, I agree, goals are great. So is the simple pleasure of "just" running, watching the seasons change, feeling <i>tough</i> out in dodgy weather when everyone is huddled indoors.<br><br>
Warmups are particularly important for you early morning runners. You've been in bed for ??? hours; it's going to take the bod a bit to warm up. Leg swings are also good when you may not have a lot of time for walking.<br><br>
JJJ, is that your first go at intervals? The first are <i>always</i> the worst. I'm not a puker, but the first time I did intervals at the track, just 'bout.<br><br>
Perch, that's a superb workout. I recognize the giddiness of a good run in your post.<br><br>
tomwhite, Banshee with Hair on Fire is *not* kinky. But it is kinda wild and reckless that we're wearing the same shoes ... I think (Adistar Cushions?)<br><br>
Pardon the novel. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/brave.gif" style="border:0px solid;" title="brave">

 

[TheProFromDover]

5xmile repeats. 5k or 10k pace. Another good workout.<br><br>
5k pace is 6, 10k pace about 6:15 (both optimistic).<br><br>
17 WU (149)<br>
repeat (HR) interval (HR)<br>
6:06 (176) 4:03 (133)<br>
6:07 (176) 4:01 (136)<br>
6:09 (17<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 4:17 (136)<br>
6:03 (180) 4:13 (139)<br>
6:20 (17<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 4:26 (134) Fell off here, it was the "extra" one.<br>
14 CD (152)<br><br>
Whoever said I was just nervous was correct. Pretty happy with the result. And I had to do it sans socks (forgot them). Easy day tomorrow.<br><br>
-CRaig

 

[tomwhite]

.......SS//........yep, Cushion-6's........they <b>are</b> great, aren't they??<br><br>
...................(I may never wear Reebok again)......<br><br><br>
...''Run Easy''.........<br><br>
sorry, couldn't resisit that last part///////

 

[WillRunForBeer]

Nice workout, Caigr. I think you're going to kick my butt in Hartford. I have no idea what my 5K pace is, but the last 10K I ran was at about 7:06/mi.

 

[TheProFromDover]

Ah Lou, remember I am a 5k guy by trade. Exactly 4 yrs ago I had never run over 10M, and had never raced beyond 5M.<br><br>
My 5k predicts a 2:50 M<br>
5M predicts 3:05<br>
10k -- a 3:10<br>
half M -- 3:20<br>
actual -- 3:35<br><br>
See the trend.<br>
Craig<br><br>
if you want to give me an edge, run in a tux.

 

[riley0003]

OK folks, I'm a real newbie to running so I wanted to ask about advantages & methods of intervals. Please keep in mind that I'm a real "penguin", waddling along with a bright red (really almost purple) face at a rate of about 10:15 per mile, almost always on the treadmill at my gym. Unless conditions outside are perfect, I'd rather just conserve my time by hitting the gym instead of driving to a track or finding a good trail around my very hilly area. I'm not really trying hard to get faster; mostly want to just be able to go farther. How does one do intervals, and what does it help with?<br><br>
Thanks for your advice & suggestions.<br>
Susan

 

[Tamster]

Susan - my suggestion for new runners, is just to get one year of consistent running under your belt before incorporating in things like speedwork, tempo runs, intervals, etc. I'm a relative newbie myself, so the other more experienced runners might offer better advice. I started running in Jan 06, but was riddled with IT issues off and on til Sep 06, so my running was not consistent. Sept seemed to be a big turnaround for me and I've been able to run consistently ever since, with my highest monthly mileage being 101 in July. I have just now started incorporating in some speedwork or fartlek's into at least one run a week. I think most of what I read either from running literature, or from advice I see on the boards, advocate about a one year base of running before adding more challenging things to your run. And if you overall running goal is just to be able to run for a longer length of time, but speed or being competitive in local races is not where your priorities or desires are, then there is nothing wrong with just continuing to run as you are . . . not all runners want a BQ time, not all runners want to place in their local races, not all runners even want to participate in organized races. Some runners just want to be able to run for the sheer enjoyment of running and getting a good cardio workout. It's all good.

 

[Sans Souci]

Great response, Tammy! I agree with everything you've written.<br><br>
Susan, not being a TM runner -- for me it's a last, last resort when it's too icy to be safe -- but maybe you could do the TM equivalent of picking up the pace between light standards; just doing it when you feel like it, here and there. Just for fun.

 

[ksrunr]

Tamalina is correct. A good solid base/foundation before any speed type workouts. The old rule of thumb (and I still go by it) was the pyramid. Lots of base miles, then less base and a little speed, until you get to your goal race where most of work is high quality and less distance. However, you can incorporate some rolling terrain on your runs. Hills are quite effective in increasing strength and speed with out too much strain .on the old bod and they won't cause you to put your clothes on inside out <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
ksrunr

 

[TheProFromDover]

<br>
Riley,<br>
First - Make sure your, uh, sports clothing is on frontwards. It's more aero that way. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Second - I've only been running for 40 yrs, so I'd go with Tammy's advice. Seriously, her points are good. Intervals are generally for building speed. You probably need some more miles on. Getting to a conversational pace. Getting to those days when running just feels right, light, and easy.<br><br>
Third - If you want to speed up #2 (a little) some short little "tempo" runs inserted into your runs can be good. What you want to do is run about 4 minutes at a faster pace. Maybe 30 to 60 secs faster than your 10:15. TM is usually mph so instead of your 5.8mph you'd go to 6.3mph for 4 minutes. Maybe several times with back to normal in between.<br><br>
Just an idea,<br>
Craig

 

[WillRunForBeer]

Um, 3 years ago I had never run over 40 yards.<br><br>
heh heh heh. Might have to use the old tux -- this one's too tight.

 

[Sans Souci]

Okay, you two. Enough sweet talk. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/love8.gif" style="border:0px solid;" title="love8"><br><br><br>
A month and a bit and the race is ON.<br><br>
I'm accepting wagers. Large bills only, please. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/toothy12.gif" style="border:0px solid;" title="toothy10">