JenRuns 300 miles wow!!!! Someday I'd like to see a 300 mile month... maybe next year this time.

 

an old article that I just pulled out:<br><a href="http://outside.away.com/outside/bodywork/200309/200309_bodywork_1.html" target="_blank">http://outside.away.com/outside/body...odywork_1.html</a><br>
kind of the anti-Higdon approach, no?<br><br><b>Cus</b> - great to hear. I have never been in a cast and hope it stays that way. A sling is as close as I have been. That's close enough.

 

Who's that running coach? Tom Longboat? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br><img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif">

 

<b>Biah</b>, actually my best 5K pace is 9:01 min/mile and 8:55 is what I think I can actually do. I will see in a couple of weeks. Eeek!

 

Oh and <b>Colleen</b>, don't hesitate to go to the doctor's appointments with your father if you think they might not be doing the best job. When my uncle was a given a death sentence when he had cancer a few years ago, my mother went to Detroit and found him another doctor and went to all of his appointments and luckily, he is now cancer free.

 

I think if you push yourself and pace it right, you should be able to break 27 minutes in your next 5K.

 

<b>Nettie</b> my oldest sister is an RN. I suspect she will be the captain of this particular boat as soon as she is told. He has seen a couple of Drs in Saginaw who are quite well known. I suspect he will be heading to UofM for another opinion.

 

Thanks. Next Saturday is the Gate River Run, so that is a for sure! There is a 5k on Saturday in Ft. Lauderdale but it's pretty far to drive for a 7am race and this is a big mileage week so my legs won't be too fresh. AND, it is our 10th wedding anniversary and we are going out to eat that night so I don't want to be too tired...I don't even know the last time we ate out??<br><br>
All alone, one of these days I'll get it together and join the Sunday group long run. Of course, I've been saying that for a long time now<img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">. I do think that all these painfully lonely long runs I do have helped in races where there isn't a lot of crowd support.<br><br>
See, this is where we differ in training so much--I think our current race times/goal rimes are pretty much even. I can't even come close to your training paces, so I make up for my lack of speed with mileage and more mileage. It is what is working for me right now. Maybe next year this time, I'll be able to keep your long run pace<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">...<br><br>
Attn: <b>Pacer/PTom/Coach</b> and anyone else who wants to chime in! I ran across this workout and really liked the idea of it:<br><br>
25 laps alternating between 5k and MP. It seems like something I could really use. It could get me more adapted to the feel of both paces (I need work at 5k, for sure) and I would think it would make MP feel easy when compared to 5k land. What do you guys think of this? Would this replace an interval workout or a tempo run?

 

Sweet!! My best 5K was in training and was 9:5x, but I think I could do 9:30 these days, maybe faster. Maybe I should sign up for some races and see. When's your 5K?

 

That would be awesome!

 

My next 5K is March 8 in Champaign.<br><br>
Hey speaking of you doing more races, if you have the time, you should do the CARA Clydesdale Circuit! They could use some faster girls competing.

 

What is this "5K" you all are speaking of? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">

 

<b>Voo</b>, why must you shun the short races?!!! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

 

Maybe <b>Voo</b> thinks he's better than us? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br>
Um, <b>Nettie</b>...when did 10min miles become "faster"? I'll check it out now...

 

It's the first water stop of a marathon.

 

I would think that would be a perfect song for hip thrust exercises.<br>
True dat - it seems time goes slow during the hard part of the intervals but flies by during the recovery.<br>
Ouch - this is a treadmill workout again? I'd DEFINITELY need to wear a helmet for that one, and maybe have a net set up behind the TM to catch me.<br>
Sweet - does your skin stink and look all nasty?<br>
Nice - you are a crazy woman!<br>
I'll bet your hubby would agree with that...<br>
I've done a similar workout the week or so before a marathon (though not 25 laps - maybe 8-10). I've only used it as a confidence boost to show how much easier MP is vs. 5k. What will usually happen is that you run the MP too fast every time so you gain confidence that the pace is something comfortable and manageable for a long time.<br><br>
Late lunch run today, but a good one. 1 mile warm-up then 8 miles tempo run (pace ended up being 6:02). I even kicked at the end so it was good. I went out in about 6:10 pace and then ran harder on the way back.<br><br>
I may have a racing weekend - 10k on Sat near my home, and then I may do a 10 miler on Sunday afternoon with the baby jogger. The weather looks decent enough, and PacerWife may be taking older daughter to a play so I may jump in that 10 miler with the little one. My 10 mile PR is soft so that would be interesting to try and set a real PR while pushing a baby jogger! The course is flat enough and there's usually a few people that are at the faster times, so who knows?

 

I have something like that in the can for closer to race season. It's definitely an interval (aerobic capacity) workout. The volume isn't super high (3.25 @ 5k pace) but the recovery at MP makes it pretty hard (i.e. one lap hard, one lap float).<br><br>
My version of that for the 5k is 15-20 x 400 at 5k pace with 200 at MP. Pretty close.<br><br>
That's a pretty intense workout though.

 

Sx miles for me today - it was cold out there!! (ok, it was probably 35 degrees, but colder than I wanted it to be)<br><br><b>Jen</b> - No wonder you're afraid of speedwork!! I'd agree with what <b>Chris</b> and <b>Tom</b> have said - there's a lot less recovery with the easier laps at M pace. I think the second half of that workout would be mighty painful.

 

Nah, nothing like that!<br><br>
I've been saying for some time that I need to run a 5k to get a new PR. I think my 5k PR pace might be slower than my current marathon PR pace! I haven't run a 5k since 2004.

 

Dude, I haven't run a 5k since 1987. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>

 

<b>Voo</b> -- those pictures are awesome.<br><br>
My day has gotten a bit screwy. Had to leave work to pick up my nephews 'cause my sister's sick. Went back to work, ate a late lunch, and now I'm waiting to get my run done so I don't puke during my speed work. Then I have to head back to my sister's to care for the kids. What a day....

 

<b>boB, Scratch, Myron, Becca</b> great job, I'm not sure if I've ever run more than 100 miles, much less 200 in a month! Maybe one day!<br><br><b>Theia</b> One of our charge nurses that's a trainer also is doing a boot camp at his gym. He just in the past year bought a gym... and the boot camp sounds brutal! If it wasn't 45 minutes away from me and I didn't already love my gym I'd let Phillip abuse me with his program. Talking to him some nights always reminds me of you.<br><br>
Speaking of my gym, the coolest thing happened yesterday. I started off at the women only gym to swim and do weights, take a class and one of the ladies that walks the track while I run said there's my inspiration, there's my runner! And she just caught me off guard in a good way. Wow, what a nice comment. I told her na, not a big deal, you could do it too. She said, nope, I just like to watch you. <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> I'm entertaining when I run? I prob. am!! But, let me tell you.. the turbokick class I took after swimming, I am surely entertaining to watch in there cause it's kickboxing to hip hop music which is way fun but sometimes I can't move like that fast! Good thing I learned how to shake my butt when I learned latin dancing or I'd be lost!!<br><br>
Switched over to the co-ed gym to do cardio cause the TV set up there is so much better!! Someone didn't believe me when I told them this, but I tend to watch ESPN and wanted to see the Biggest Loser last night. The previous Tuesday I was at the ladies gym and they didn't have it on and wouldn't switch it for me. So contrary to what my friend thought I wasn't there to check out the guys!! It was my guy trait, it was all about the TV's!!!<br><br><b>Nettie</b> You always are impressing me! Your running is improving so much and you've done great with your weight loss goals, such an inspiration to me. Thanks. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>Maples</b> proud of ya for doing so well lately!! Keep it up!!<br><br><b>Heather</b> Have a good run!!<br><br><b>Prae</b> take it easy and get some rest!!<br><br><b>Brandy</b> eight miles not feeling good, <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> Hope you feel better soon.<br><br><b>Maria</b> Glad you had a good pool workout this morning! I swam again last night. I'm loving the pool. It is now in my schedule way more than it use to be. Even if I freeze my butt of when I get out of it to run inside! The really neat thing was the other day it was dark and steam from the heated water was rising off the pool. It was just so relaxing. And must have been a great conditioning class, love Prince!<br><br><b>Voo</b> Just gorgeous pics, makes me jealous and wish I were there. I'd love to know what that feels like, to run with snow falling, just once at<br>
least! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br><b>PTom</b> Wow, killer workout. Nice!<br><br><b>Mary</b> Nope, I'm not very good at saying no to people either! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>Diane</b> my gym was super busy last night too. I was thinking, this isn't Monday, it's almost March, you people are supposed to be gone by now!! Get off my TM Mr.! See, I did check out a guy. The one I was giving dirty looks to for being on the TM I wanted!<br><br><b>Cus</b> Cast removal is always a good thing. Hope the therapy goes well. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>Dom</b> look who's gettin' the big head after his 15 minutes of fame! Groupie? In your dreams!! <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Nice of you to do that spot to help out your local food shelter though.<br><br><b>Jenn and Pacer</b> Y'all remain... amazing. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><br><b>Biah</b> Have a good workout!<br><br>
Oh! <b>Nettie</b> I've got a 5k On March 8th also. That's Race for the Cure for me. Really excited about doing this one because I'm volunteering before it to help out and my aunt is a survivor so I'm gonna walk the survivor mile with her. Plus, I am going to this cool survivor breakfast this Friday morning because she asked me to go with her and it's for survivors and health workers. My aunt is also a retired nurse, so it's just pretty much an honor to be able to walk with her. Then I'll do the 5K! The same 5K that last year I said, ah maybe next year I can sort of do that. Hee Hee!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

Then I think that means you have to go sign up for one now!! Hop to it, speedy!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

<b>Tiff</b>, I think you should assume that lady at the gym meant you are very MOTIVATIONAL and INSPIRING while you run!!!<br><br>
I'm going for a new 5K PR on March 2! <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">

 

Okay, you all have scared me...I'll let go of the idea of that workout.<br><br>
For whatever reason, it looked hard but not as hard as you say it'll be. I don't need to be blowing up during an interval session. I'll stick with my little Pfitz style intervals<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">.