Sunday, June 20, 2010
Ready, Set, Go
Welcome to the Wissahickon Wanderers Blog. I have created this forum for you to share information, ask questions, let everyone know what is working for you (or not) and to coordinate running meet-ups outside of the class. Be creative with how you use this blog. We are waiting to hear from you.
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Met in the park this morning! I used the opportunity of being with the training group to share the good news about completing the core exercises for the 1st time yesterday. We then went out for a run - I did 7 miles w/ a couple other ambitious runners. Everyone I ran with was in good form today! I was supposed to take it LSD (easier) today, but I was feeling like running and probably pushed the run more towards MH (medium-hard?), so I'm going to in the future work harder on sticking to the training techniques. I'm looking forward to adhering to the plan this 2nd week of training, and this Thursday (I can't meet in the evening so I'm going to have to do it on my own) it'll be my first attempt at the fast/slow running. It was good to see the group today - keep up the good training everyone! Have a great week, and keep running :)
ReplyDeleteI'm pleased to share good news with the running group! Last week was week 2, and like I shared with the group members on Saturday morning, I successfully completed the complete training schedule for week two. My wife and I went away for the 4th of July weekend, and I did not have access to Email, so I didn't get the schedule until late this afternoon. BUT, I did beat the crazy heat today and went out for an early run (we were up in the Lehigh Valley with family). I'm proud to say I did a cool (OK, hot and humid) 4.4 miles, pretty much nice and easy. I also sneaked in a bit of cross-training, with about 20 minutes of swimming, which I think is good for the core and hope to continue when I can this summer. As of now, I have the week 3 schedule, and I'm planning on going for that early morning run tomorrow - I think I'm going to shoot for 4 miles even, with two of those miles @ RPE-M. Hope to be out and done by 6:30AM - this week long heat wave is going to be punishing they say - it's going to take some dedication to stick to the plan. I wish everyone the best in maintaining the program, and look forward to hearing some good news from everyone! No pain or injuries to report - feet and legs feel good. Have a great week, beat the heat, and keep running :)
ReplyDeleteSo, if I'm posting my good news, I think I should also post my tribulations that I'm going through. I'm pleased to say that I'm keeping up with the schedule this week! Did the 4 miles on Tues., did the core exercises yesterday. Getting out early in the morning has been helping a lot - I can't imagine running during the day in this heat. Here are my two issues: 1) Core exercises - since I started doing them two weeks ago, I haven't upped the amount of exercises I'm doing - I'm still doing all 8 of them, 15 times each, two reps. I'm going to need to focus on doing more reps of each exercise - I'm thinking that I'm going to try doing 3 reps of each tomorrow afternoon. #2) Today was my 2nd day of trying the fast/slow running. I woke up at 5:45AM and was out the door pretty fast. I ran to the Roxborough High School track, which is about 1.7 miles away from my house the way I ran. I did 6 laps (1 1/2 miles) and returned home. But I was supposed to do the RPE-H 8 times for 1 minute each, but I couldn't bring myself to turn it up that high, because I was afraid I was going to run out of energy and have to walk home in this humidity. So I brought myself up to appx. RPE-M 7 times at the track, w/ 1 minute recoveries, and did it one more time on the way home. But I never really, really turned it up so I was running full-out. So that's something that I'm think I'm going to have to work on: having the confidence for that RPE-H running. I'm interested in knowing if anyone else is struggling with the same issues (I know there's a meeting tonight) or anything else, and hope I can get some advice or words of encouragement. Looking forward to the Saturday run!
ReplyDeleteTwo local short races coming up:
ReplyDeletePhil's 5K on July 14 at 7PM in Ambler benefits Inter-faith Housing Alliance and Wissahickon Watershed
and the 5 mile "Run for the Hill of It" on the 31st. benefits Montgomery Child Advocacy
Hey Wanderers, sorry to have missed the Saturday morning run. I slipped on a slate walkway in the rain yesterday, fell, and twisted my ankle. Last week it was too hot to train and now this..the weather seems to be against me!
ReplyDelete-Kristina
Sorry to hear about the ankle twist! Wishing you a speedy complete recovery on that - the toughest thing for a runner to do is NOT run when you want to be out there. Saturday there appeared to be a lower turn-out than normal in the park, but there were a few Wanderers who did a courageous run through the rain. I agree about the weather. Today I blew off the 4 mile run I should have been doing in the morning when I saw the rain outside. I turned on the TV and halfheartedly did 2 rounds of pushups, but in my mind I'd already given myself the day off, and I decided to just lay there and watch TV instead of doing the full chunk of core exercises. So, that was bad. If the rain lets up tomorrow morning, I'd like to go out and make it up, but we'll see. Week 4 of training... it's going to take some serious dedication to get through this. Run For the Hill Of It sounds like a worthy cause, and I've been thinking of doing a race or two before the half marathon, so I might look into that a bit more - thanks!
ReplyDeleteQuick blurb - good news - was feeling guilty for slacking - made up my missed run yesterday morning - went out last night after 9PM, did 3 miles, turned it up to RP-H 4 times - killed it - Made great time! AND did all 8 core exercises this morning. I REALLY want to hear some training stories from others here! By sticking to this plan, I feel I'm well on track to being in the best shape of my life, and I know that everyone I've met is capable of doing the same. Hope everyone does well @ this Thursday meeting - see you Sat!
ReplyDeleteWell, it's nice to know someone is having success. I'm discouraged about my speed work and with keeping up with the routine in general. Monday didn't happen due to weather. Tuesday night didn't go well. Used the Chestnut Hill Academy track for my strides, but I really wasn't able to do the fast ones..instead of RPE high, I would say I was doing RPE medium at best, and instead of doing 1/2 miles with 1/4 miles recovery, I was just doing 1/4 mile strides. Wednesday I did manage to get to the gym for XT.
ReplyDeleteI'm hoping I get some energy for tonight.
-Kristina
Please allow me to share some encouragement w/ you! It sounds like you're making the effort, which has got to be 90% of it. I've never done any kind of speed work before this, and I'm guesstimating my distances and speeds. The RPE-H was also very intimidating for me, and I don't think I really clicked into it until this past Tuesday night, and even this morning when I was supposed to be doing the .75L, .75M, .75H, in retrospect I think I wimped out a little bit on the H. But, the way I see it it's about kind of doing what your body is telling you to do, and if that's a shorter stride than what the plan says, then do it and feel good about it! When you're ready to turn it up, you will, no doubt. And you got to the gym for the XT - that's a big deal! I think that's the easiest to blow off, and super-beneficial in terms of keeping your body in order.
ReplyDeleteAnd, in terms of energy - here's what I've been doing: I've been taking a daily multivitamin for the past month. AND, I've recently reignited my love affair with bananas! I used to be into bananas so much, and I kind of got away from them, but lately I've been stopping at WalMart where they sell them for 49 cents a pound, and getting a lot, and having them for snacks and dessert, and I think it's been pretty good for me.
Above all, just keep running! :)
It was great to be out with the training group yesterday! Yesterday just happened to be a beautiful day for running. Did seven full miles, legs and feet feeling good.
ReplyDeleteThis message is being posted to 1) wish Rick the best - it appears that a muscle pull was aggravated on Saturday morning, and I know an injury can be very frustrating. Hoping that you treat it appropriately and you're back to 100% soon. 2) thank Kristina for pushing me to turn it up for the end of Saturday's run - we moved well for the last mile or so of the run, and as a result it ended up being an even better workout. 3) Wish Melanie a nice trip to Chicago, and best of luck finding the time and motivation to stick w/ the program.
Week 5 is getting ready to start - I'm planning on recharging my batteries today by vegging around watching TV and (hopefully) eating healthy, and sticking to the program this week. Have some great runs!
Whew! This morning I did NOT want to do my core exercises! I woke up at 6AM, and dragged my heels in getting started, but I eventually got into it w/ 3 reps of 20 pushups (no ball used). I was watching the NBC-10 morning news and taking my time, and overall it took me almost 60 minutes to get through all 8 of them. I was taking my time in between the reps, probably way too much. There were points where I completely cooled down - this Friday I want to make more of an effort to just bounce thru these exercises. BUT, the good news is that I got them all done, and now I can make it through the rest of the day with a clean conscience. I'm pleased to announce that my Monday and Tuesday runs went as scheduled, and I'm looking forward to doing the same thing I did last Thursday tomorrow - the run to the track, the .75 slow, .75 med, and .75 fast. And then the slow run home. I'm finding more and more times when I wake up and REALLY don't want to do the work, but I think that all I can do is force myself to take the first step, and then see where it goes from there. This is turning into quite an exercise for me in motivation and perseverence - I've never had anything like this in my life. I wish everyone else on the training plan the best in this hot and humid week, and look forward to hearing some stories of struggle/success in the near future!
ReplyDelete"Whether you believe you can or believe you can't, you're probably right."
-Henry Ford
What's up runners! Yesterday was pretty much the hottest day of the year, so I was SUPER-pleased to see all the regulars out on Saturday morning for the LSD long run! It was long and hard, and I believe we went slightly under 8 miles, from the Valley Green Inn to the 100 steps and back. Special props to Kristina, who went w/ me for the whole deal, did 1/2 of the steps as a bonus, and pushed me to keep it moving at the end. Also, big ups to Floyd, Rick and Melanie who did the distance big time, and to Leslie and Mya (unsure about spelling) who are rough and tough and don't give up. It was too darn hot to be out running, but everyone's motivation and perseverance come out shining, and it was awesome. It looks like week 6 is going to be hard as usual, so I wish everyone the best in sticking to the program and showing what you can do. Get out there!
ReplyDelete"Running! If there's any activity happier, more exhilarating, more nourishing to the imagination, I can't think what it might be."
-Joyce Carol Oates
The steps were Rodman's idea..and I believe his plan is to do all 100 next time with or without me. Also, I'm not sure but I think Rod promised to arrange for frosty cold beers to be waiting for us at the top if we all do the steps. :-)
ReplyDeleteNext Saturday is the 5 mile 'Run for the Hill of It' on Forbidden Drive. It's not too late to register!
-Kristina
Kristina, I know I can count on you to do the steps with me, all of them - you handled it so well last time! Doing all of them, it'll be like a feather in our caps. Regarding the cold beers: in the middle of a run? Unorthodox, and I'm not so in love with the idea. BUT, I'll tell you what, the longest run I've ever done in my life was 13.1 miles - the half marathon, and that was way back in 2005. Over the course of our training, when we get to the 1st long run that meets or goes over that threshold - I'm offering a frosty cold one to everyone who's participating that day and completes it, as a celebration for me passing a personal goal. How does that sound for an incentive?
ReplyDeleteSo, I'm pleased to announce that I've been keeping up w/ my training this week! Monday and Tuesday, it was so nice out early in the morning, and I managed to do 4 and 5 miles respectively; all RPE-L (w/ one big hill) on Mon., 4 RPE-M 6 minute intervals on Tues. (mostly flat). Wednesday, I did all the core exercises. I tried to go through them faster than I did last week w/ less of a rest period in between reps, but it still ended up taking me about an hour with the extra reps and such that I've been tagging on.
Today was a doozy! It was my first hill day, and I had been Emailing back and forth w/ Coach Susan about how to do this appropriately. I settled on a 1 mile track around my neighborhood that dealt with about 1/2 mile uphill, 1/2 mile downhill, and I'm guessing about the height of an 8 - 10 story building (~120 feet according to Google). I went RPE-L downhill, RPE-M uphill, and kept it going for 5 laps (final time 51:04!). The uphill techniques that Coach gave us really helped me a lot, with looking up the hill and working on my posture - it was definitely a challenging workout. Core exercises tomorrow, long run Saturday - good luck to all in tonight's meeting - I hope the weather holds up!
Run For The Hill Of It!!!! Coach also gave me the go-ahead for this Saturday's 5 mile race, but get this: she suggested that I make it a full 8 mile day, with 1/2 mile beforehand RPE-L, the whole race at RPE-M w/ some RPE-H bursts, and then run off an extra 2 1/2 miles afterward at RPE-L, for an even 8. *GULP* I've never run before or after a race, and whenever I saw people doing that I thought that they were just showing off :). But, I said I'd give it a try, and I'm going to. Hanging out after a race, looking tired, and getting some free stuff is usually my favorite part, so maybe I'll do a slightly longer run before the race and a slightly shorter one afterwards. Definitely hoping to see some Wanderers Marathon Training Group members there!
"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge."
-Dave Bedford
I hear the Wanderers do hill repeats Sunday mornings at 10, just in case anyone is craving more hill work.
ReplyDeleteNo not me! Craving ain't the right word.
ReplyDeleteSo, here's my update for the week - again, very pleased to announce that I've kept up my part of the training schedule 100%! Monday - out and about, RPE-L, one big hill, 3.75m. Tues - 4.5, one big hill, RPE-M for 1/2 m bursts. Wed - Core Training - done! Thurs - hill in my neighborhood, bigger than last week - up and down 5 times, 4.7 miles total (Rick saw me finishing up and we spoke!). AND, today, normally I do my Core Training on Friday, but I'm working tonight, so I banged it out this morning! Ready for tomorrow - the plan is 9 miles, and I do have an ambitious goal that I hope someone'll share w/ me - Run out the park past the 100 steps to Ridge Ave, turn Right, run up Main St Manayunk, and run up the hill (Shawmont?) and go back to Valley Green the back way - I'm hoping I'll get a taker or 2 to go w/ me.
BUT, biggest anouncement this week (which I'm very late on) is Kristina's and my awesome outcomes in last Saturday's 5 miler! Kristina nailed 2nd place (and an impressive medal) in her peer group w/ a KILLER time of 40:35, and I came in w/ a new personal record for myself, 43:56! PLUS, I did what the coach wanted of me - ran 1 mile before the race, and 2 after.
That's the news for now - hope to see all on Saturday :)
"Run like hell and get the agony over with."
-Clarence DeMar
OK, I'm doing my part and posting a Run Report today! Saturday it was the fearless four: Melanie, Rick, Rodman and Myself, plus Dan and Dan's dog (Named?), who headed out from Valley Green in the cool of morning for the LSD run. Melanie and Rick went to Ridge and back for 8.5+, while Rodman led me on a tour of Manayunk Canal and Shawmont Hill (route to be posted on the blog) for a total of about 9 miles, which is..yes.. the furthest I've ever run. Shawmont Hill is daunting, not necessarily because of the grade but just because of the sheer length of it..it seems to go on forever. About halfway up it I found myself looking at my feet, as if I could will them to keep moving by staring at them, but that turned out to be counterproductive, and in the end it was the arm pumping and keeping my eyes forward that got me through it. The good news was that once that hill was done, it was all downhill from there. Right after the Hill of Doom we met up with some some Shawmont Club runners and talked shoes with them as we headed down to Forbidden Drive and met up with Melanie and Rick. So that's it, my first nine miler. Now to plan a 10 miler for next time!
ReplyDelete-Kristina-
SWEEEEEEEEEEEEEETTTTT!!!!!!!!!!!! Nice Recap, K - that's a fair representation of what happened. Here's the link to our run - you'll be pleased (or maybe slightly upset) to hear that my distance estimation was a bit off - it was actually closer to 9 1/3 miles (I think the 9.0 estimation was what I had mapped out for running up Domino Lane):
ReplyDeletehttp://www.mapmyrun.com/run/united-states/pa/philadelphia/454128123195152043
Copy and paste in your browser to check it out. You didn't mention the pleasant rolling hills that led up to Shawmont! It was an awesome run, something daunting and ambitious that I wouldn't have done on my own, so thank you for going along with me.
(Rick, Melanie.. great run yourselves! Any... feedback...?)
The run also kicked my butt - I took a nice long nap yesterday afternoon, and am taking it super easy today. Looking forward to going out tomorrow morning for the beginning of week 8! Seriously K - I want to hear about you doing those core exercises. They've been awesomely beneficial for me, and I know it's not too late - just a matter of willpower, which it's obvious you have a ton of.
Also, a shout out to Floyd, Mia, and Leslie - didn't see you on Sat., but wishing you success in the training wherever you're at.
I will NOT be around next Saturday - we are taking a weekend trip to Canada, so I'm going to be doing my long run up in the frozen north. I will keep you posted. And K - definitely post about your 1st 10 miler! Good luck!!!
"The great thing about athletics is that it's like poker, sometimes you know what's in your hand and it may be a load of rubbish, but you've got to keep up the front."
-Sebastian Coe
Tuesday's run was 5 miles on Forbidden Drive with a new Podrunner Intervals mix that I highly recommend. Go to podrunner on itunes and download "Ziggurat" (free)..it's 10 minutes at 150, 10 at 160, and 10 at 170 bpm. Skipping Thursday's run due to all sorts of crazy joint pain..going to the gym instead. I'm really hoping I'll be back in shape for Saturday's 10 mile LSD run. Rodman, enjoy your Canadian weekend running on the frozen tundra with your team of sled dogs yapping at your heels.
ReplyDelete-Kristina
Thanks K - hope you have a good run on Saturday, and DEFINITELY hoping that whatever pain you're going through goes through you.
ReplyDeleteI was dealing with a little pain myself yesterday - a muscle in my upper left leg was feeling sore. I just noticed it yesterday evening, and it was bothering me not when I was walking or running on it - more like when I tried to make a turn when I was moving. I was pretty concerned about it; it was like a yellow warning light on my car. I decided that today I'd go for my morning run and see if I was still feeling it afterwards. I'm pleased to say that I was feeling all-right when I woke up, and I went out and did my 5 miles, same track as Tuesday. I ran three of those miles @ medium speed, and I went through most of the run without even thinking about it. Successfully completed it 30 seconds faster than Tuesday.
After that, I was in jury duty all day down in Philly! Oh, it was excruciating. But I'm pleased to say, the pain hasn't been on my mind today. I'm going to be very sensitive to it, and I'll keep you up to date if it comes back.
So, we're leaving tomorrow and going away till Monday. I'm debating doing my core exercises tonight vs. tomorrow in the morning before going and getting in the driver's seat for 8 hours. Or... do I blow it off...?
10 miles on Saturday. GRRRRRRRRRRRRRR!!!!!!!!!! Good luck!
Kristina! I was so geared up to read about Saturday's run! I'm going to use my imagination at this point - you did 10 miles, it went great, and you're psyched about this Saturday's 11!
ReplyDelete*GULP* - OK - so I'll make it quick - things going well - no more pronounced problems with the pain I was feeling last week. DID my core exercises before we left on Friday. Did 10 miles on Saturday morning, in Canada, on a pleasant if slightly humid day - more hilly than I thought it was going to be - finished in 1:45:30. Rested for most of Sunday, but DID my Monday run Sunday night, because we were on the road for most of Monday and I knew I wasn't going to be up for it.
So, I'm still batting 1.000 on the training schedule. Tomorrow morning, going to the track. Good luck to me. I'll write my own damn positive feedback - Rod, you're doing a great job!
:)
See - that's really all I want - My needs are simple, but needy I am.
Keep running!
Rod you're doing a great job! Really! Keep it up.
ReplyDeleteWait, you used your imagination and that was all you came up with? 10 miles and feeling great? OK, here's what really happened. Started at Valley Green Inn, ran down to Boathouse row, leaped into the river swam alongside a crew time for 5 miles, scaled City Hall to shake hands with William Penn, chased down by police ..ran over the bridge to Camden, swam with the sharks at the NJ Aquarium, ran back up Forbidden drive, met up with some horseback riders who challenged me to a race..won the race..made it back to Valley Green Inn by 10 AM. And I feel great!
:-)
No run tonight. Emergencies at work kept me there until 7:30. I promise I will do some core exercises before I go to sleep. Hoping to be there Thursday.
Hi Kristina! Thanks for the positive encouragement - I really need that. It looks like it's just you and me on this forum, so that means it's going to be your responsibility to keep me on track - sorry! Like I said, I'm pretty needy. An occasional pat on the back is extremely useful for me.
ReplyDeleteToday for example - another Wednesday where I woke up early and did NOT want to do the exercises. I went downstairs, and ALMOST convinced myself that it was ok to vegge (vej?) out in front of the TV and not do anything.
But, I got on the floor and made myself do 20 pushups, and that kind of opened the door to doing the exercises - I did end up doing them all, so no regrets today.
Yesterday morning, I did go out and do 4 miles at the Roxborough High School track - I did 3 laps slow, did 6 laps at RPE-H speed (with 1/2 lap REC times in between), and did 4 slow laps at the end. It kicked my butt! But, my time was great. I really pushed it good for those RPE-H sections, and it went well overall I think. I'm oddly looking forward to doing that again.
5 Miles tomorrow morning, unless it's raining like they say it's going to, in which case I don't know what I'm going to do.
I am very impressed to hear about your 10 mile imaginary run! I'm looking forward to running with you on Saturday - 11 miles!!! I think it may very well be the longest non-race run for me of my life, so I want to make it memorable. What do you think a good route will be...? Any ideas?
Hi All,
ReplyDeleteI managed to hit the double digits this past Saturday - 10 miles - on my own no less, as my peeps were away on vacation.
I have to say that having the break in the weather really helped. It just seems to take so much out of me to run in the super heat and humidity. I think this weekend will be another good one for running.
See you all out at VG tonight!
:) Leslie
Hey Leslie! I hadn't seen you in a while - it's great to know that you're knocking out 10 mile monsters! I agree about the weather - we really have had to deal with some brutal conditions this summer - glad to hear that you're feeling up to par. Keep up the good work - hope to see you tomorrow out in the park :)
ReplyDeleteYay Leslie...welcome to the 10 mile club.
ReplyDeleteThursday;s work-out had me out of breath for the first time so I guess that's good! Sadly, I didn't run at all this week except for Thursday :-(.
My week has been really over-the-top busy at work, so I'm just now thinking about tomorrow's run. I have to take it easy because (a) I'm having hip, knee and foot troubles galore and (b) silly me, I have a 5K race on Sunday morning. So I'm thinking it will mostly be on forbidden drive, and I may just do 10 again, and let Rod go on and do the 11th mile without me. Hate to wimp out..but I'm trying to stay in good shape for September.
For anyone who's interested, I'm posting this link to a youtube video of gait analysis. (I was telling a couple of people that I'm going to have a gait analysis done to figure out why I'm so out of alignment that my left and right shoes have a completely different wear pattern on the soles). If you look at other videos in the same njsports channel, you'll find the barefoot running video. Definitely supports Rod's view that barefoot is better! http://www.youtube.com/watch?v=k1hlY0EMYJw
ReplyDeleteArgh! An awful finish to an awful running week. I ran only nine miles on Saturday, including the Rex Avenue hill; Rod ran with me and then added on some more. Rod, how much did you do?
ReplyDeleteThen Sunday, I got a late start and then got lost on the way to the steeplechase. The starting line had been taken down when I got there, so I was about 5 minutes behind the slowest runners, but I figured I was there and had paid my fee in advance, so I ran anyway, and managed to catch up and finish in about the middle of the pack. Unfortunately it was not good enough to place. (Interestingly, I think I think I my have run my best 5K time ever. It turns out that seeing the rest of the runners disappearing into the distance is a great motivator to run fast.) Anyway, I saw Mike from the marathon class, who posted a very impressive time and Polly from the Wanderers who took first place overall among females! It was a fun race..lots of obstacles to leap over, a water trap, and horses all over the place.
Righty-O KMV - it was great running w/ you on Saturday. I mapped it out. I kept going not that much further to the Walnut Lane bridge and then back to Valley Green - it seemed to be almost 10 1/2 miles - BUT - here's my bad news: the whole time I was feeling pretty good running. But then right when I got to what would've been about 9 1/2 miles (the 3 1/2 mile marker from NW Ave), I started to feel the same pain in my right leg from Thursday. I wanted to run through it, but on the pain scale from 1 to 10, it started as a 1, got to a 2 in about 2 minutes and got to a 3 in about 15-20 seconds. I could feel it getting exponentially worse faster, so I decided to stop running right there. I walked back to Valley Green, secretly hoping that no one would talk to me about my FiveFingers shoes - what shame to be walking! The good news is, the pain didn't get as bad as it did on Thursday, it hit me a lot later than it did (4 1/2 miles vs. 9/12 on Saturday), and I feel like my body is going to adapt to this. Today, Sunday, I've taken it easy all day. My legs and feet are a bit sore, but I'm not hurting, which is good. I've talked to my dad who's an experienced runner, and he advised me to do the runs this week, but maybe take it a little easier on the speed stuff. So that's what I think I'm going to do.
ReplyDeleteAnd, I'm happy to hear that your 5K went well! I don't remember you saying you were going to do a RACE race on Sunday, so I'm glad to hear that it went good. Keep up the good work.
Have a great week of training - I'm going to post updates on the blog this week - it should be rough, but I really want to be ready for a solid 12 this week - I think maybe we can do the same run, but take it out to Lincoln Dr. and back - that'll work out to slightly less than 12 (although Susan wants the 1/2 marathoners to only do 9 this week...).
I'm going to do some online searching this week for an upcoming short race. I'll post if I have any ideas.
Cheers!
Rod's post reminded me,
ReplyDeleteI meant to post this link about an upcoming 3 mile cross-country run in Chestnut Hill on September 11th. It's sponsored by the Wanderers and (my son's former school) Chestnut Hill Academy. I will be running it.
http://www.wanderersrunningclub.org/index.php?option=com_content&view=article&id=185:8th-annual-chestnut-hill-cross-country-classic&catid=1:news&Itemid=4
If the link is messed up, go the wanderers site and scroll down on the home page.
OK - yesterday, I did something that I haven't done in 10 weeks of training: I didn't run! I intentionally blew off my training for the day. I made the decision the night before, and decided to sleep in and get some rest. My legs and feet have been sore.
ReplyDeleteSo, I didn't run, and I felt great about it! I think my legs were crying out to me. And, I decided to make it up by going for a Wednesday morning run, today. I went out today w/ the intention of doing 5 miles. I started out pretty good, feeling fine. I ran down to the Manayunk canal, and ran along the river, planning to do 2 1/2 out, 2 1/2 back. But, the pain in my right leg did come back, and this time it was less through my whole leg and more concentrated towards my knee. So, although it wasn't excrutiating, I turned around a bit early, and probably only ended up doing a little more than 4. Took me 45 minutes. I stretched a lot before and after. But, now, about 2 hours later, me leg is feeling sore still, and I'm feeling a twinge in my right knee.
So, the conclusion that I must come to is that I need to continue to monitor this and take it maybe a bit easier. The goal of all this training is NOT to finish the marathon, but to make sure that I don't permanently injure myself. I want to go for a run tomorrow, and I will post what happens.
I don't think I'm going to be participating in the 3 mile run 9/11 - that's the week before the 1/2 and I don't want to push myself too much. But I'm planning on being at Valley Green this Saturday at 8 :)
Ran with Rick on Thursday night..we were both tired but we covered 4+ miles anyway. Where were all the runners? Looking forward to doing 12 Saturday. Rumor has it Floyd is back from vacation ready to assume his official timekeeper and mileage watcher role. Rod, I hope your knee is well enough..it's your turn to choose the route!
ReplyDeleteNice - special props go out to Floyd, who was back with a vengeance and did the total 12. Rick and Melanie were on top as well, and although they were unsure of their final distance, it appears to me that they came close to the 12. Kristina - how did you finish up? Solid, I hope.
ReplyDeleteI am feeling good after yesterday's run. A little sore in the legs, but no pain - feeling GREAT about the fact that I did it.
I said that I might not be around for the next 2 weekends - plans have changed, for next week at least. I'm thinking that the Labor Day Weekend run with the training group is going to be important, so we're going to wait to leave for the long weekend until Saturday afternoon, meaning that I INTEND TO BE THERE on Saturday morning 9/4 for our (hopefully) 14 mile run.
Can I pick the route? Can it include 1 monster hill?
http://www.mapmyrun.com/route/us/pa/philadelphia/172128312726722067 (copy and paste) ?
Have a nice week - I'm going to write this week about my trials and tribulations. I'm planning on doing every day's training this week - hopefully no injuries - time will tell :)
I like that route..I'm not familiar with the area in miles 9 through 12..but it looks very pastoral on the map..like we might run into a herd of cows or something. So, I want to do it, and my heart, lungs, and brain all say I can do it. But my joints are saying "Hah! No Way!" The bottom line is I will need an escape route that gets me back to my starting point in roughly 10. Either that or I'll need to bring cab fare! I'll play with the map and see what I can come up with.
ReplyDeleteFor all you marathoners looking for a race to run, September 9th at 6:30 (yes, that's a Thursday evening) is an age-graded trail race at Valley Green. Come on..it's free, and you were gonna be there anyway, so why not do the race? See the Wanderers site for more info.
ReplyDeleteAir Quality Alert and oppressive heat tonight so I' heading to the gym instead of the park. If anyone out there lurking on the blog was present for the session with Susan, please post a summary of what y'all did. Thanks!
ReplyDelete-Kristina
Hi K!
ReplyDeleteHope you're having a nice week. I think you and I are the only ones lurking on here, and I haven't been doing enough lurking lately. Here goes:
Week's going great! I've done everything I needed to do this week - including last Saturday's 12 mile run, I've run 26 miles this week, which is kind of crazy when you think about it. And I'm increasing the amounts on my core training too - I can do a "plank" for 90 seconds now! When I started, 30 seconds was too much.
http://www.mapmyrun.com/route/us/pa/philadelphia/928128352109665009
How's this as another idea for Saturday's run? Same distance, but no monster hill, and closer to potential taxi/ambulance routes. We run down the trail and cross the Falls Bridge, go down MLK Dr. to a bit past Montgomery and back.
I can do that route but I'll need to turn around at falls bridge and come back. But Mel/Rick/Floyd will probably run the rest of the way with you.
ReplyDeleteIt was great to see so many of us from class out on Forbidden Drive this past Saturday. It was like a long snaking line of runners going back and forth - which was nice because I got to see people three times! Monday was my birthday, so I officially dubbed this Saturday's run as my "Half Marathon Birthday Bash Run." Kind of catchy, no?
ReplyDeleteHAPPY BIRTHDAY!
ReplyDeleteSo you did 13.1? That's great!
Well, I did it, I ran in the trail race tonight. I came in 16th. Try as I might, I couldn't convince Floyd or Rick of the wisdom of running through the woods in the half-darkness on a hilly, rock-strewn, bramble-infested, sometimes invisible trail, with no one to hear you if you scream. That last part was one of the thoughts running through my head..as I remembered the waver I signed..the one in which I promised that neither I nor my heirs would sue the Wanderers if I was never seen again. Yup, it was fun, all right! And really a good workout.
ReplyDelete-Kristina
Hey K & L!
ReplyDeleteGlad to hear the good news! Good job on the runs - keep it up :)
I've been running well this week, although I took 1 day off the core exercises (but I did them all today).
I will NOT be there this Saturday for the group - good luck :)
Kristina - glad you had a good time on the race - proud of you for doing it - hope you're feeling well and working through any pain issues you may be having.
Hope to see everyone @ the Phila Rock N Roll Half Marathon!
Rod
Ran from VG to Ridge and back today. Felt reasonably strong but still watched Floyd and Christine run away. I was content to run at my own plodding pace and complete my planned run. The weather was great, practically cool.
ReplyDeleteGood luck next weekend, Rod and Rick! I've no idea where I'll be posted as a volunteer, but I'll keep an eye out for ya. Post your results when it's all over.
ReplyDeleteMy first run over 10 miles. Ran to the St. Joe's boathouse and back for 12.75 miles in 2 hours 5 minutes. My personal target is to do 14 miles in 2 hours. Next week?
ReplyDeleteUpdate:
ReplyDeleteI did the half marathon today!!! Last time I did it in 2005, it kicked my butt - I finished the last 3 miles like a zombie, and my final time was 2:58:xx. Well, I wanted to knock it out of the park this year, so I was telling everyone that my goal was 2:30:xx this year. But secretly, I wanted to beat 2:15:xx.
Well, my final official chip time today was 2:08:04! I feel great about it - I kept up a good form, kept a good pace, and finished strong. I wasn't exactly feeling like I wanted to do it again afterwards, but I think I'm on a good track for the full marathon 11/21/10. So, my thanks to the coach and to everyone in the running group who's been supporting me so well.
And my legs and feet aren't even hurting that much - I was planning on taking the day off of work tomorrow, but I think I'm going to go in. And I'm back out for training on Tuesday, although maybe I'll give myself one extra day off before getting back into the swing of things.
It was nice to see you on Saturday K - it would've been nice to run further with you (congrats on your achievement BTW!!), and I'm looking forward to showing up at 7AM on Saturdays and running witcha.
Congrats Rodman!!!!!!
ReplyDeleteYou really did knock it out of the park! You should feel super proud. Hopefully you were able to rest and relax after - and bask in your accomplishment. Awesome! :)
I got a late start on Saturday. I was out of town on vacay Mon, Tues and Wed, back in town on Thurs, and then out of town on Friday for a funeral. So...I started out at 8am instead of the planned 7am. I just needed the extra hour of sleep. I managed to run 15 miles - the last mile and a half on autopilot. I definitely did not bring enough gel - could have used one more.
Still a bit stiff this morning, but feeling better than I did yesterday, which was better than Saturday....
Saw Kristina out on Forbidden Drive on Saturday when I was about at the half way point. What a glorious day to be out and about in the Wissahickon. :)
So, Congrats to Rod and everyone who did the Half last weekend. Great job. Now the marathon should be simple..you just have to do that twice!
ReplyDeleteAs for Saturday..I'm not so sure about 7 AM (whine, whine)..I will ask around on Thursday to see if anyone wants to run at 7:30.
And finally..here's the link to the October 3 prediction trail run benefiting the Green Ribbon Trail. Too early in the morning for me but it sounds like fun.
http://www.wvwa.org/walk_hikes.htm
Thanks K! C'mon - 7AM isn't that early... but I definitely hope to see you and run w/ you on Sat, provided that I'm not sick (I've had a lot of sick coworkers recently and am afraid I might be feeling the beginning of something...)
ReplyDeleteRan 13.1 Sunday, the last three miles were killers but I met my one and only goal, to finish. Now, I want to run faster. I feel a little ungrateful but also a little invigorated.
ReplyDeleteWhat time Saturday? Anyone like 7:30? Look for an email from Floyd on this topic. (Floyd, I can be reached at kmv2009 at live.com or the address I gave you in person)
ReplyDelete16.5 today!!! Thanks to Floyd who ran with me (but I know doesn't read this) - and somehow I missed seeing Melanie, Rick and Mea after the start - I don't know how I didn't see you on Kelly Drive. Kristina - very nice to see you even if just for a second. For STRICTLY selfish reasons, I need you to get there earlier on Saturdays so I can run with you! If you're having getting out the door that early, sorry but too bad, I need ya. Next Saturday! I shoulda waited for you today - we were all moving by 7:15.
ReplyDeleteOK - week 15! Of 22! Bring it on :)
Sorry Rod..I am a slacker! But it sounds like you did fantastically without me.
ReplyDeleteMy run report:
Started at 8:30. Was someone roasting a pig down around Ride avenue and kelly Drive? Because it definitely smelled like bacon down there. Unless I was hallucinating due to not eating breakfast. Saw Rick, Floyd and Rod at various points. After my turnaround, I hit the wall, ran out of gas, call it what you will, and ended up on a long walk back, punctuated with occasional periods of running Igor-style. Very disappointing run.
Hey I almost forgot. Happy (slightly belated) Birthday to Rodman!
ReplyDeleteThanks so much! Yes, Saturday was my 34th B-day - I did shamelessly plug myself to the running group on Saturday morning though - I informed Floyd, Mea, Rick and Melanie that it was my big day, and they all gave me props. Then, it was out for what still stands as the longest run of my life, 16.5 miles.
ReplyDeleteI'm thinking about doing a longer run, though! I got the go-ahead from the coach to do an 18 mile race on 10/10/10 - Long Beach Island, NJ.
Monday - I didn't go out running, because it was raining early in the morning. BUT, I did do all the core exercises.
Today (Tuesday), the rain wasn't falling (I had a hat though in case it did), and I went out and did the bare minimum for Monday's run - just 3 miles, at about a 10 minute mile pace (probably too fast).
Tomorrow I'm going to do Tuesday's run. The rain should be over - I think I'm gonig to go to the Roxborough HS track and do 5 miles (20 laps) running fast for 1/2 lap intervals 12 times. That should go OK - I'm going to bring water.
Then, a longer run on Thursday morning.
Core exercises Friday, back out in the park on Saturday morning - the coach wants us to do the minimum, 13? I can handle that. So, you're planning on getting there @ 7AM K? *peer pressure*
I did my Monday run on Sunday, and today I did 5.5 on Kelly Drive. I shall do my level best to arrive bright eyed and cheery on Saturday morning at the ungodly hour of 7AM, ready for an invigorating 13 mile run. (But I think I need a new and interesting course to run.)
ReplyDeleteHi Everyone! This is Mea. I did the 18 down East River Drive, behind the Art Museum, then down West River Drive today with all the Gu's, but no Aleve! Next week - Aleve before running. My feet are sore in a way I haven't experienced before, but I did it! Passing the crowds gathering for the Regatta was fun to see too. Good running to all.
ReplyDeleteYay, Mea! I don't think I'll ever do 18. Ibuprofen is my best friend..I grind one up in some yogurt before every long run. If only they made a Gu with Motrin in it..they could call it Gu-Trin (or Mo-gu).
ReplyDeleteOn Sunday I finished the Delaware Distance Classic 15K with a very disappointing time. I was really slooooow. I have no excuse..I ran with water so there were no water stops..I just couldn't figure out how to go faster. I suppose it's a result of not doing the speed work that I need to do on Tuesdays. I dunno..something is not coming together for me. Oh well. Anxiously awaiting to hear about Rod's experience in the 18 miler. Hope it was better than mine.
ReplyDeleteI am happy to report that I have survived 18! Mea, like you, I needed the Aleve beforehand (luckily I remembered it!). I have 20 planned for this weekend. I looked at the calendar and realized that I only have 3 more long runs before my race. I'm getting a bit nervous about it actually, which is strange because I completed this marathon 5 years ago. You would think I would be more confident, but I think I just didn't know what I was in for back then....now I know and it makes me nervous! Oh well, I've come this far....
ReplyDeleteHi K + Mea + Leslie! It's very nice to hear about accomplishments. Sorry that your race didn't go as well as you would've hoped, but I am very glad for you that you finished successully. We'll go out this weekend and try to put some more miles on there.
ReplyDeleteMy 18 mile race on Long Beach Island went pretty well! It was this past Sunday, and I must say, it was probably the nicest race of my life. It was all flat, with no turns, from the south of the island to the north of it, and what made this race special was the CROWD - there were so many people out cheering the runners on - they kept me going the whole way. I'm pleased to say that I averaged less than 10 minute miles, and although miles 15 and 16 were a little tough for me, I kept moving, and finished with a grand time of 2:57:36! And I wasn't REALLY hurting a ton afterwards like I normally do. It was a REALLY great run - I was very happy to be involved in it, and I'd love to do it again next year.
Don't be nervous Leslie - you're amazing! You got this :)
So, let's have a great week - Saturday 7AM VG!!
This is the run I want to do on Saturday:
ReplyDeletehttp://www.mapmyrun.com/route/us/pa/philadelphia/166128715192076880
It involves starting @ VG, running down to Ridge, crossing over the Falls Bridge, going down MLK, turning RIGHT on Montgomery, running up and around Belmont Plateau, back on MLK, cross back over the bridge, up Main St Manayunk, on the canal, go up Shawmont, back down into the park + VG.
Looks good. I can do part of that, but I'll have to peel off somewhere around mile 10 or 11
ReplyDeletesweet! CU 2morrow :)
ReplyDeleteLSD Run Report: Dragged myself kicking and screamining to Valley Green on this beautiful fall morning. Gradually the usual suspects assembled, including Marine Corps Marathon Mike. Floyd and Stephaie were ahead of me as I set out to catch up with Rodman. We ran to Belmont Plateau and back, and while ROda continues through scenic Manayunk to proved his mettle against Shawmont Hill, I returned slowly back on the bike path, my knees protesting the whole way. According to mapmyrun I ran about 15.5 miles. I expected to do 13, but to make a long story short (or a long run short?) I miscalculated the route just a little. Came home, lay down for a short nap, and got up 2 hours later with aches and pains in new places.
ReplyDeleteNext week will be an 8-10 miler for me, then the week after that I do the October Lauf Half Marathon.
I don't know what I can say, K. I have a sneaking suspicion that not only am I a bad influence, but I"m a "pusher" - like one of those bad types from the afterschool specials that tries to make people do things that they really shouldn't do. You were quite kind in coming along w/ me on Sat., and I hope you had a nice time up on Belmont Plateau, but if I had thought it out about how much longer than your targeted run it would have been, I wouldn't have pushed you to come w/ me. You were very brave for doing so, and I can only hope and pray that you'll be OK and bounce back from any abuse you took.
ReplyDeleteI know you're going to kick this Half Marathon's butt - if you've taken on these distances, 13.1 is going to be nothing.
I'm also hurting as bit today, but I think that I'm going to be OK. This is going to be week 18 - have a great week - keep running!
Well, much as I like being compared to an innocent teenager on an After School Special..(it makes me sound young, anyway), Rod you can hop off the guilt train..because I do have the ability to Just Say No to those extra miles if I so desire. Anyway, I'm totally fine. As is my habit, I did the Monday run today instead of Monday, so that was 4 miles at low effort, and I feel OK.
ReplyDeleteGreat! I'm happy to hear that you bounced back - in my mind, I was picturing it going something like this:
ReplyDeletehttp://www.youtube.com/watch?v=rEpyLzHeozY#t=49s
I did 4 miles this morning at a slow pace, and I'm feeling pretty good myself. Watch the rain tomorrow - and keep up the good work!
So running 15 miles is like jumping out a window? OK, I'll buy that. Hey there is finally a new thread started. We can close this one down.
ReplyDeletecongratulations to all who participated in the Philadelphia Marathon. I saw most of you at the water stop but Rodman, you must have been going too fast, I didn't catch a glimpse. Good going everyone.
ReplyDelete