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looking forWASSARD/WOODY116........Vol #5

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Author	Topic: looking forWASSARD/WOODY116........Vol #5
Kimble Cool Runner	posted Mar-18-2007 02:42 PM Hello everyone! Thought I'd post here as I probably need some more people to shout at me! Just about to start W8 of the C25K. So far it's gone really well - the hardest week was the first one, because I hadn't run since I was 16, although I've been doing step, cross-trainer, spinning etc for about 20 years. I'm quite fit from doing all that stuff, but not running fit! My problem is that 5k IN 30 minute goal - it's like a red rag to a bull. I want to do it, I know I shouldn't aim for it, I know I should just be happy to run the distance, but I still keep pushing myself! Tom, I've been really lucky and have had no twinges at all from the programme, and I've been following it to the letter, as well as doing my other cross-training. I'm not too tired afterwards unless it's a session where I've increased my speed. Now waits for the shouts I started C25K running at 3.8 kilometres/hour and I'm running at 8.4 k/hour now. I've only been increasing my speed when I've felt comfortable and I've never felt I had to stop on the treadmill, am always breathing OK - a little heavier than if I wasn't running! Is it OK to try to challenge myself like this, or am I being stupid? Go on - you can tell me! I'd be grateful for any advice! Kimble IP: Logged
tomwhite Cool Runner	posted Mar-18-2007 05:26 PM KIMBLE//......welcome aboard.........since I have No Clue in Kilometers, you might wanna translate that for me on the miles per minute,,,, .......but as long as you don't hurt yourself, the ''easiest'' way to pace for a 5-K is to Spiral In from the outside lanes of a track (if you have one nearby).......you move in every lap, and then move back out til you have covered 5-K (for us, that's 12-laps) ........the idea being, you can ''See'' the Finish Line but you have to Spiral in to reach it.......this teaches you Pacing, go out too fast and you run out of gas,,,,,,,go out too slow, and you don't break the 30-min Barrier.... .........and you have to mess around with it to finally get it right,,,,,,, .............THEN you try Kicking at the end, usually from about 1/2-mile out.....again, the idea is to hit the Finish with ''Nothing Left in the Tank''..... .....hopefully that will help....... .........but remember, you have done a lot of hard work to get yourself in shape, if you focus on only that, the Speed and Distance take care of themselves... ........I've been at this 38-years, and I'm not as fast, and haven't raced in 22-years........ .............and I still love being out there with just Me and The Road..... ........Sometimes it's about the Journey and not the Destination...... ........congratulations on your progress, check in any time....... ------------------ ..........OUR MOTTO .........start off easy ..........stop if it hurts, and walk it off ...........go soak in a hot bath ............and Something about a Hat (ok, I just threw that in) ..............main point-------enjoy your work-outs------- ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Mar-19-2007 11:09 AM 35 minutes straight but who's counting lol Hmmm need to talk to mom about the schedule today, to see when I can run. Kimble - have you looked into a 5K yet? I think if you feel fine while running, then upping the speed is fine. That naturally happens as you increase your endurance anyway..have you tried running outside yet? you might find yourself running faster outdoors... plus if you do a 5K race I you normally run faster than your normal training runs. IP: Logged
Irish Patty Cool Runner	posted Mar-19-2007 03:26 PM Hello all, Tom so glad you're back. Sure spring is almost here, but I spent yesterday shoveling ice from around my kids cars. Yes, I was helping my ds. He had agreed to shovel her car out for $10. That was definately taking advantage. So I helped him. I am so sore today. Shell wooooohoooo!! A half-marathon. Great job!!. When I did both my marathon & half mary I cried at the finish line. I felt so silly, but it is overwhelming to feel that accomplishment. You are supergirl. What other superpowers do you have? Linda nice job on the tready. I hope your enjoying your time with your mom. That smoke would irritate me. The nerve, that's the air I breathe. Obviously, I don't tolerate smokers very well either. Do you have to go out frequently? Is it bothersome on your errands? Kimble welcome! You're doing well. Everyone, it seems, (or at least me) wants to go ever faster. I remember so clearly being able to run fast. Why can't I still do it? Well there are many reasons. What I have found out is that I need to have both a lot of miles and rest days. That has helped in improving my time. I'm still very slow. You seem to be doing well just enjoy the running experience. You'll notice speed imroving in the long term, not the short term. By the way I think you're faster than I am already. Ok, so that's not saying much, but at least there's someone who is slower than you. Okay. I've typed enough. Have a good day all. Patty [This message has been edited by Irish Patty (edited Mar-19-2007).] IP: Logged
Kimble Cool Runner	posted Mar-19-2007 03:33 PM Hey Linda! Fancy seeing you here!!! Lol! I was chatting to some friends at the gym who also run ("proper" running outdoors!) and they said we should go running together in a few weeks time! They were so encouraging! So I may take them up on that when I graduate! It might make running outdoors for the first time a little less scary! You know, I have been feeling OK running, as far as I can tell from reading all these posts on the different forums! I know I don't have to stop at any point, because I'm never breathless, and I suppose I should feel tired afterwards! I think I'm just going to keep edging my speed upwards all the time I feel comfortable. Won't do it tomorrow as it's my first day running 28 minutes, but probably will increase my speed again on W8D2 (Thursday.) Thanks for all the encouragement! Kimble IP: Logged
tomwhite Cool Runner	posted Mar-19-2007 07:09 PM LL//...........whoohoo on the 35/////........ .........................and EVERY run after this is gonna be as good as when you first started running...... ........kinda makes me envious..........nice going...... IP//........yep, using snow-shovel muscles is definitely a Killer.... .......as for SLOW///......you tough out some of the roughest work-out combo's I know of,,,,,,let's give out some ''Toughness'' Points here too..... ..........if I had to choose between Speed and Tough, you know I'd pick Tough......it stays on when Speed Quits.... ........(ok, well it made sense when I typed it anyway)...... KIMBLE//......you don't actually have to feel tired, a person in shape is re-training the Running Muscles (like IP's Shovelling Muscles)......takes a while, and yep, eventually you'll hit a Plateau for a bit, but Fatigue is the first step to Injury (if you ignore it)...... .......enjoy NOT feeling tired, and eventually you will hit ''Pleasantly Tired''...... ...........................ps......try to level off at ''Pleasantly Tired ''and do NOT procede to the Next Level which is ''Bonked''..... .............ok guys............getting in some good work-outs (way to go LL), hopefully won't need the Snow Muscles much longer (hang in there IP), and good luck to Kimble on hitting a Satisfaction Level Of Tirednesstissity....... .........main thing.........enjoy your work-outs....... ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Mar-20-2007 10:21 AM Kimble - So what does tired mean to you? I'm not tired on any of my runs really, well the bronchials might be tired sometimes.. Tom stresses the word "enjoyable" for our runs, & I have find that striving for those enjoyable runs make a world of difference. Typically that means running slower, but your endurance & speed do increase over time. I think the trick for improvement is to push a little, but too much.... once you go for the that run outside, I bet you'll love it! At first, it was very scary for me, but I was soon a convert to outside running... but still use the TM when I need to for a variety fo reasons. I prefer running alone because I can concentrate on how fast, how slow I need to run. Last night I did the TM ( at 9 pm) & did another 1 hour workout, this time is was 3.19 miles, 20 min. warmup walking, 30 minutes running (10 min at 3.6, 10 min at 3.8, 10 min at 3.6) & 10 minute cooldown walking.. it felt harder due to stomach issues I think, was very bloated I was actually surprised I was able to run for 30..however the breathing was just fine Linda IP: Logged
Irish Patty Cool Runner	posted Mar-20-2007 03:19 PM Hello all, You know Linda if it's not one thing it's another. Typing from experience here. Nice job though. Do you have any trouble sleeping when you work out that late in the day. I realized I didn't give a good report of my exercising activity. Did swim Friday night and ran 2 miles Saturday morning. Sunday was shoveling. Due to that I didn't do weights on Monday am and instead did 30min. on the bike and some ab work. I then swam Mon. pm and did a mile. This am I ran 3 miles with a .20 walking warmup & ditto on cool down. Tonight will be laundry probably. All pains seem to be gone (fingers crossed of course). Oh and Tom I wasn't snow shoveling, Friday's storm was all sleet. It's funny it looked like it had snowed the next day. It was not the easiest thing to shovel. Good day all. Patty IP: Logged
tomwhite Cool Runner	posted Mar-20-2007 06:57 PM LL////........let's review.........you did the TM AND ANOTHER HOUR??...... ...............you are a Machine........ ............excellent work-outs............. ........just go easy if you need to.... .......and Use the Gadget....... IP//..........yeah, where did I get the idea you did Killer Work-Outs?? ........oh, That's Right,,,,,,,,,FROM YOUR POSTS/////...... .............................incredible job on multiple-work-outs......... ..........................................(I am, however, concerned about that Laundry-Thing,,,,,,maybe we could cut back on that one)........ ......excellent job..... ...........................check into buying Paper Clothes til after Racing Season is over...... .............ok guys.........looking good, getting in the work-outs and getting great results....... ............ enjoy the work-outs............ .........................but I get the Impression you Are........ ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Mar-21-2007 03:59 PM Feeling like I'm on my way back, might need the take it easy reminder..... today I think I increased with small steps, but feeling that go for it feeling again.. 1 hr on the treadmill... 20 min w/u walking (as usual).. 35 minutes running, 5 min cooldown walking... planned on doing the same 10/10/10 routine as the other day, but then something happened... I felt great! to borrow from Shell - I felt like Supergirl! So, after running 10 minutes at 3.6, I ran 15 at 3.8 & then ran 5 at 4.0 then 5 at 3.8.... after about the first 16-17 running, got through a bronchiospasm & that's when Supergirl came out Total of 3.32 miles, 2.2 of it running... woohoo!! Linda IP: Logged
Kimble Cool Runner	posted Mar-21-2007 04:35 PM Tom - I'll try not to get bonked! Lol! You know that means something quite different in the UK, and not entirely appropriate on a treadmill! Linda - I'm going by my breathing! At the moment I'm breathing normally while on the treadmill, maybe a little more deeply towards the end. I feel a little tired when I stop running, and during the afternoon, but I don't feel tired enough to stop while I'm running - if you see what I mean! Don't worry - I definitely won't push myself too hard! Good luck with your running, btw, and hopefully I'll be running outside myself before long! Kimble IP: Logged
tomwhite Cool Runner	posted Mar-21-2007 05:58 PM SUPER LL//...........you're moving it up in increments, good thinking.........and ONE HOUR.........excellent work-out..... ........now if the smoke will just co-operate...... KIMBLE//,,,,,,,,eeerrrr,,,,,,,guess it loses something in the translation..... ......and running within your breathing is great//.........focus on breath is good when you move it to the outside,,,,,,and most of the times I hit Second Wind I'm Breath-Counting...... ..........seems like you're doing this exactly right, just expect a few Adjustment Runs if you go outdoors.......... .............ok guys...........you're sticking with it, vary a few things and see if it helps, stick with the stuff that works..... ..................enjoy the work-outs........ ------------------ nothing takes the place of persistance.... IP: Logged
Irish Patty Cool Runner	posted Mar-22-2007 12:51 PM Hello all, Lol. Tom I would try to get away without doing laundry, but the smell might get overwhelming. Thanks for the kind words on my workouts. It doesn't feel hard just time consuming. Gym's triathalon is in 3 weeks. I hope I'm ready. Really I'm just hoping not to be last like last year. Maybe there will be more people this year. Kimble your doing well. I would just say don't be surprised when you get outside & it's harder/easier. Most people find it harder and some easier. It depends on how level the ground is and your mindset. Linda we have 2 supergirls. Maybe a tv show is in order, kind of a kate & allie with superpowers. Seriously, woohoo. Keep it up. Well I swam last night just over a mile. I ran this am. I was late and tried to do a fast run. I did 2 miles in less than 24 minutes. I only was able to do .2 miles, then walked .2 and ran 1 more .2 followed be a walk. That was a good speed, now I need to translate that to 3 full miles. Tonight maybe yoga or cleaning the house. Yoga sounds really good. Of course dh might not think so. Have a good day. Patty IP: Logged
Live and Learn Cool Runner	posted Mar-22-2007 02:02 PM Today I went to the Y & did the program that they suggested yesterday. I did various weight machines, 1 set of 12-15 (depending on the machine). Plus I added 3 machines I like to do. Thought I'd start off easy, just not sure what the weak muscles & alignment are going to do. So am now on an every other day rotation, running one day/ weights the next... Patty - how's your pulled muscle? is that why you were doing some walking? LOL on supergirls Kimble - going by breathing sounds good, but if you're feeling tired - there is no shame in slowing it down a bit. Linda IP: Logged
tomwhite Cool Runner	posted Mar-22-2007 07:53 PM IP//.........you're gonna do great.........just don't hurt anything closer to time......Trust your Training......... .........(and no Laundry 36-hours prior to Race Day)....... ......looking good......... LL//........good on ya.........if you just started, don't get crazy at first.......give it 3-days for the Owwwies to get out of your system before you push it..... .........this will be a good compliment to your running...... ......enjoy....... IP: Logged
shellfarm Cool Runner	posted Mar-23-2007 02:38 PM Hello everyone! Hope everyone is doing great! Had fantastic run Monday (must have still been high from th 13 I did on Sat) then the last two runs SUCKED BIG TIME...I have now enlisted the guidance of a close friend of mine who is a competition runner and when he looked at my schedule about had a heart attack and so we have a new plan for my half marathon in May. Will require a few more miles DURING the week but should better balance out with my long runs. It's gonna be tough, but I think I can do it. What's making it tougher is the weather has shifted here from nice to hot and humid. GOD BLESS TEXAS! h20 h20 h20 and running times shifted to early morning or late evening. WISH ME LUCK! IP: Logged
tomwhite Cool Runner	posted Mar-23-2007 06:08 PM SHELL//...........you'll do fine........let us know what the schedule is....... ..........also, Down South, V-8's are great for post-run recovery in Hot Humid Weather.......(they just taste nasty)..... ...........good running to ya......... ------------------ nothing takes the place of persistance.... IP: Logged
shellfarm Cool Runner	posted Mar-24-2007 09:10 AM Tom...I'll be running M,T, Th, F, S 5,5,3,3,7 5,5,3,3,8 6,6,4,4,9 6,6,4,4,10 7,7,5,5,7 7,7,5,5,11 8,8,6,6,12 8,8,6,6,7 race week to be determined later Race is May 27th. Oh, and I like Spicy V8s...I'll have to give that a try as gatorade seems to make me get quesy. IP: Logged
dg9 Cool Runner	posted Mar-24-2007 12:24 PM Hi TW, Linda, Kimble, ....& others I don't as yet know.... I've lurked here on & off for a while, have thought about posting but wasn't sure what the parameters circumstances groundrules are. I don't have any see through shirts for running. so far so good. I've fallen & I can't get up. Ok, that's not precisely true, but I probably could use some regular feedback, but in all honesty Tom, how much can one person be expected to do? This is a genuine question as to whether you could take another mentee, & don't for a second hesitate to say you can't. I have trouble myself finding time for all that I want to read here & answer... my dogs are looking lean & hungry. If I get to play here (did I say it's ok if I don't?!) should I start with a little background? Linda & Kimble can skip it as they already know far too much. Thanks for what you do to help everyone. happy weekend. ------------------ debbie IP: Logged
tomwhite Cool Runner	posted Mar-24-2007 02:50 PM SHELL///........whoa, that's some SERIOUS mileage,,,,,,,if you can do it well and good, but tell the guy if you start hurting,,,,,,,don't tear-up for a schedule (unles they're Paying You for this).........Run Smart & Good Luck........ DG//........welcome aboard//.........naw, no problem, we spread out the posts, and feel free to post whenever you want......(I am paid annually in Fudge)........ ......ok..... ..First Question------What do you want to get from your Running??? ........actually there is No Second Question...... .......once you know what you want, we find a Schedule you can Live With to get there....... ........for me, it's just getting to run.......(and as this Upcoming Race will Show, it is NOT for Speed).... ..........................when I tore up in the 1980s I thought it was all over,,,,,,,,with discipline and re-hab, I got to keep running a year later (in 2001 it was a year-and-a-half later)...... .......................as my accumulated injuries re-appear, it reminds me how grateful I am to JUST be able to run........ ................ with the Bone-Thinning (Osteopenia) in my Spine, every Run is a Gift...... ........................and I've enjoyed This Gift 38-years this April............ ..........so that's why I run (and at 57, the good Physicals are a Perk),,,,, ..........so Think about it, and we'll see How to Get You There... ........... Remember....... .........Enjoy the Work-Outs, if you aren't----->CHANGE SOMETHING-------- ------------------ nothing takes the place of persistance.... [This message has been edited by tomwhite (edited Mar-24-2007).] IP: Logged
shellfarm Cool Runner	posted Mar-24-2007 03:41 PM Hey Tom! Yah it is an increase, but no one said anything about having to do it fast. And I trust this guy to listen to me if I say OUCH! But more importantly (and of course after a nasty injury we all remember) I've learned when to back off. ROCK THE CASBAH! IP: Logged
tomwhite Cool Runner	posted Mar-24-2007 06:01 PM ......Rock On........... ...........................and Good Thinking......... IP: Logged
Live and Learn Cool Runner	posted Mar-24-2007 07:45 PM Shell - nice that he will listen if you say ouch just remember what you learned about backing off & I bet you'll be fine. Debbie - hey there! looks like you guys are following me over here.. I think its a good idea to be here for you, Tom is very helpful to me & I'm sure will be for you too. I didn't run last night (which was my plan) because my MIL cooked an awesome dinner, had a drink & had dessert, put me over the edge... well it was yummy anyway. So I know I'm only suppose to do weights every other day & running every other day (not in the same day), but I did both today to catch up. I did one hour on the treadmill this a.m. which was 3.45 miles total, 15 minute warmup walking, 5 min run at 3.6, 15 minute run at 3.8, 10 minute run at 4.0, 10 minute run at 3.8, 5 min cooldown walking... 40 minutes running straight which turned out to be 2.55 miles... Then I went to the gym & did 1 set of the machines ( & the body was tired...), 2 sets on one of the legs machines, & 3 sets on the 3 I added, which is obviously not enough weight, so I will increase the weight on those next time. So back to normal schedule & will do running tomorrow. IP: Logged
shellfarm Cool Runner	posted Mar-25-2007 08:30 AM Linda! Good luck with your run! Tom...did my 7 yesterday...it wasn't as bad as the last couple of runs, but not great either. My knees are cranky and I'm trying to figure out if it's my new shoes or just more being tired. (they weren't too happy after that 13 miler for sure) So I've taken some glucosomene, did my yoga, soaked in a hot bath, and gonna drink nothing but water (after I get done with this coffee)... Any other words of wisdom?? IP: Logged
tomwhite Cool Runner	posted Mar-25-2007 01:22 PM LL//.........hhhhmmmmmm, did 'em both eh?? ........Well,,,,,,,,let's see,,,,,,how about--- ----------DON'T DA DAT----- ......if you got away with it, fine, but Please don't pull a muscle by over-doing it........(You Know How You Get)...... .............and we're so close to your Come-Back//// .......that said, excellent work-outs......... SHELL//.........When in Doubt, Blame the New Shoes........try your next run in the Old Shoes and see if there's a difference....... .......if you hurt, back it off a notch..... ............impressive running though......... ------------------ nothing takes the place of persistance.... IP: Logged

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