Cool Running :: looking forWASSARD/WOODY116........Vol #5

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

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Author	Topic: looking forWASSARD/WOODY116........Vol #5
tomwhite Cool Runner	posted Apr-15-2007 04:49 PM LL////.......Improvement Indeed........remember this stuff for later, very nice work-out....... IP////........great work-out..........how'd you do??......was it this weekend?? SHELL///.........ok, start back a coupla notches lowerer than your last effort,,,,,,,,too much too soon after being sick may be asking for trouble.......just go easy, ok?? ..................ok guys//...........everybody's having Peak Experiences, and Shell's gotta ease off til better (but losing your Fitness Level ISN'T as issue, pushing TOO HARD is.....) just hit your schedules, and All will be Well....... ...........enjoy your work-outs........ ------------------ nothing takes the place of persistance.... IP: Logged
shellfarm Cool Runner	posted Apr-15-2007 06:10 PM Hey Tom...feeling better today...did my 9, did my yard, life is good. IP: Logged
Irish Patty Cool Runner	posted Apr-16-2007 11:07 AM Hello all, I thought I'd give you my results. Swim 24 laps in 15 min., run 3.6 miles in 30 min., and bike 8.94 miles in 30 min. I improved all around doing better than last year and beat 3 people. Woohoo. In the run I did a 10:33 first mile. I slowed down after that but that was an excellent mile. I went home and slept. I know I can improve over that for next year. I'm looking forward to it. Today 15 minutes on crosstrianer/hill and 15 minutes on bike. No time for weights so I'll do that tomorrow after my run and a swim tonight. Shell I hope your feeling better. Patty [This message has been edited by Irish Patty (edited Apr-16-2007).] IP: Logged
shellfarm Cool Runner	posted Apr-16-2007 04:18 PM Patty...U MAKE ME SICK! IP: Logged
tomwhite Cool Runner	posted Apr-16-2007 08:38 PM IP//..........only person I know who schedules a WORK-OUT right after a Major Event.......... .........KILLER////............great tri-race.........ya done exceptional....... SHELL//..........very tough running, and YardWork?? ........next, you'll wanna do Laundry......... ................ok guys//..........reaalllly Good Showings......you both did some tough races and work-outs, and Shell, very nice come-back after feeling so bad...... ..........looking good............ .....................now, rest of the week--------enjoy your Work-outs------- nice job. ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Apr-17-2007 09:08 AM IP - Wooohoo! great race Shell - you did 9? thought you were sick.. hope you're all better now & very cool on doing the 9! Ok so I've been slacking, only got 3 days in last week, 2 running, 1 weights.. that sure took some wind out of my sail on the weight machines.. think I need to do a min of 2x a week on that. Busy weekend, DD had her first soccer game ever & got a goal she had so much fun..& Sunday DH had a motorcycle race & we all went to cheer him on, & pit for him.. yesterday I couldn't get up in the morning & vegged last night.. but this morning I went to the gym early & did the weight machines. oh & it says the gym closes at 10, I know I was told 9 when I first started, maybe it changed in April? who knows.. but this will make it easier for me. I will be able to get there in the evenings some.. yay! Linda IP: Logged
Irish Patty Cool Runner	posted Apr-17-2007 11:23 AM Hello all, Shell I think your catching whatever fanatical outlook I have. I will echo Linda your sick & you do 9 miles?!!! Linda you've started a new job, you've added weights. You're going to get tired more often. It takes a while for your body to adjust. Don't worry, be happy. Tom thanks for the kind words. I didn't push myself on Monday. Last night I swam 72 laps. Today I ran 3 miles with the middle one as intervals. It was a slower speed work than usual, which is probably usual for the week after a race. Tonight no workout. Have a good day. Patty IP: Logged
shellfarm Cool Runner	posted Apr-17-2007 03:32 PM HEY ALL! Yah, I'm feeling better...I was sick, but by Sunday morning I felt well enough to run...so I had 9 scheduled...thought i'd give it a whirl...did it...no complications...Did 6 yesterday and have 6 today. I'm just about to cry from sheer exhaustion, but I'm gonna at least try. If I can't pull the whole 6 well, some other day. TOMMOROW IS A REST DAY!!!!!!!!! WOO HOO! Everyone keep up the good work! IP: Logged
shellfarm Cool Runner	posted Apr-18-2007 03:04 PM well yesterday's run actually ended up being better than Monday's run...GO FIGURE??? Maybe i'm on the mend. Rest day today. IP: Logged
Irish Patty Cool Runner	posted Apr-18-2007 05:34 PM Hello all, Crosstraining today. My favorite crosstrainer was being used and I had to use one of the other types. I think I did 25 minutes going backward. I also did 25 minutes on the bike. Tonight I swim. Have a good day all. Patty IP: Logged
Live and Learn Cool Runner	posted Apr-19-2007 09:00 AM Shell - yes probably on the mend, glad today's a rest day. IP - oh that's a bummer when your fav machine is taken! glad you got your workout in still. So I guess you guys were right about the rest (Tom) & I shouldn't worry about it (IP)... guess what? its been almost a week since I ran, I ran last night & it was a great experience I ran 43 minutes on the treadmill last night straight through for 3 miles!! woohoo! It went like this: 10 at 4.0;10 at 4.2;10 at 4.4; 10 at 4.2; 2 at 4.0; 1 at 3.8 & 15 min w/u, 2 min c/d walking... 1 hour on the treadmill! It was very enjoyable, even the 4.4! Which I was completely shocked about. Its been a very, very long time since I was able to run on the TM at 4.4, 3 miles & feel good... wooohoo!! So the reason I did a little longer last night? Had lunch with John & Tammy - they were encouraging me to do the 5K in Eugene on the 29th, when we are there. Not breaking any PRs, but just doing it. So I wanted to see if I could run 3 miles on the TM, cuz if I could, then I think the 5K is possible. hmmm now I wanna run 3 miles outside on flatter ground this weekend IP: Logged
tomwhite Cool Runner	posted Apr-19-2007 12:40 PM LL//.............WHOOHOO...........nice running..........that Rest Stuff might catch on...........good run.......... IP//...........excellent back to back work-outs..........you gotta be in good shape.........(or you would have killed yourself by now)...........excellent job........ SHELL////...........speaking of Excellent............you have turned a corner on your work-outs,,,,,,,,, ,,,,,,,,,,,,,,,,,,,just remember Rest is as important as Running,,,,,,,,,and Injury can lose it All, so just Run Smart----------that said, Excellent Running---------- ..............ok guys//...........everybody's Happy,,,,,,,,,kinda the point isn't it?? ............keep doing what you're doing,,,,,,,and enjoy the work-outs//// ..........................I suspect you already Are......... ------------------ nothing takes the place of persistance.... IP: Logged
shellfarm Cool Runner	posted Apr-19-2007 02:00 PM YEAH!!!!!!!!!!!!!! We're all doing great!!!!!!!! WHOOP WHOOP! Well, there's just something about running at noon that just never works for me. Time wasn't bad, but the run was just one of those I wished would hurry up and get over with. OH WELL...such is running life...ROCK THE CASBAH IP: Logged
Irish Patty Cool Runner	posted Apr-19-2007 02:04 PM Hello all, Linda great workout. The 29th sounds like it should be good. Once again woot!! Woot!! Shell I couldn't run at noon either. I wouldn't want to workout, be sweaty and then have to work. I only swam 30 laps last night. I was tired, had to pickup my asthma meds, and my goggles were too tight. There is always next time. This morning did my hill run on the treadmill. Unfortunately it wasn't the best. I did 4 hills at a 4.0 slant (whatever that is) during my 2nd mile. Probably should have just done 3. I didn't even get 1/4 of the 3rd mile done. I walked & ran a bit more but essentially gave up. I then did my lower body weight workout. Tonight no workout. Hopefully to bed early. Tom I am feeling like I'm in pretty good shape. I've lost 10 lbs since Jan.15th. I feel like I have more muscles than ever and I probably do. Have a good day all. Patty [This message has been edited by Irish Patty (edited Apr-19-2007).] IP: Logged
shellfarm Cool Runner	posted Apr-19-2007 03:42 PM only 30 laps she says IP: Logged
Irish Patty Cool Runner	posted Apr-20-2007 09:58 AM Hello all, I'm sorry, but I meant I didn't do the 72 laps that I want to do when I swim. Today was a crosstraining day and I woke with some stiffness and aches. I did 16 minutes each on my favorite crosstrainer and bike. This was followed by upper body weights. I have an outing tonight and I still haven't decided whether I will swim first or not. If not I'll do my laps after tomorrrow's run. Shell how is your power running coming along? Linda did you get any more workouts in? Patty IP: Logged
shellfarm Cool Runner	posted Apr-20-2007 10:01 AM Only 30 laps says she! POWER RUNNING??????? No power running here...just moving faster than walking IP: Logged
tomwhite Cool Runner	posted Apr-20-2007 08:59 PM SHELL////........some times you just put in the runs,,,,, ..................... if possible, try to focus on breathing with your strides, and form.....you're doing great, but don't Burn Out on us...... ..............maybe run backwards a lap or two.......spiral in, spiral out,,,just breathe thru the nose,,hit the infield every other lap,,,,,trail run every 3rd time, ,,,,,,,,,whatever you feel like doing to keep yourself into the Run........... ...that said....great work-out..... IP//.........10-lbs........WOOHOO........way to go, Gotta Love That...... ...........(and 30-laps of swimming sound like a LOT to runners)....multi-training is harder than training for a single event, you're gonna take a pass on a few, no biggie.... ................................(hey, ya lost 10-lbs, you GOTTA be doing Something Right).... ............and 4% on a TM can KILL your knees, ease off if they hurt..... ...........excellent work-out(s)........ ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Apr-21-2007 01:13 AM Boy it always seems to go in waves doesn't it?? so glad we're all doing great right now! IP - you do so much, you wear me out just reading about it yesterday was a rest day, I went to the Y, warmed up 10 minutes on the treadmill (which surprisingly enough I walked 9 min, & then ran 1 at 4.0... that really tells me something about the bronchials be healthy ) then I did the weights.. planning on running both tomorrow & Sunday... actually starting to have a plan in my head.... I just feel so good, do you think the weights have something to do with this amazing recovery? Shell - you have made so much progress since you started posting here! truly awesome! Tom - how's it going, how are you feeling these days?? ok so I'm thinking 3 mile run tomorrow to see what type of speed I can do that on flatter ground. then Sunday, want to run slower & check out a long run, maybe its 3 miles, maybe its more... I feel this good! there I go thinking again but I've learned a lot about how to take it easy when I need to... no worries Linda IP: Logged
Live and Learn Cool Runner	posted Apr-21-2007 05:13 PM OK I did it, an outside run 3.1 mile in 34:44.... wasn't actually hill free, but was not too bad... mile 1- 11:31; mile 2 - 10:43 ; mile 3 -11:25; last .1 1:04 (10:58 pace) oh & yeah no hilly part in the 2nd mile... IP: Logged
tomwhite Cool Runner	posted Apr-21-2007 05:16 PM LL////.........Ride the Wave...............so glad you're looking at 3-miles.........never thought we'd get there did you?? ...........Wishing you a Peak Run............enjoy........... ...........the knee's ok, thanks, just finished reading ''Running Injury Free'',,,,,,,Racing and SpeedWork were listed as major factors, I think I already knew that,,,,,,(but after 22-years, you tend to forget)....... .........Fitness Running for another 22-years I guess......(the article didn't mention HeavyHands so I'm not writing the author)...... ..................have a Good Run, let us know how it went....... ------------------ nothing takes the place of persistance.... IP: Logged
dg9 Cool Runner	posted Apr-22-2007 05:08 PM Hi Tom thanks for the warm welcome. I've been waiting for some medical things to resolve. I think they're close now... I see a cardiologist tuesday, & think that will resolve the medical issues. how's the dog? did you kiss him for me? btw, good job bringing Tramps back to post. I was worried. also.. I'm so sorry your store was driven into. (although I'll admit you made it amusing). what a world. ok. Linda says I shouldn't worry about giving you all the background. I'll try for just a little. first, your question. oops, I just re-read it, & realized I don't know. figures. I'd been thinking all along the question was what I wanted to do. that would be, run a lot. preferably at more than a slug pace. preferably today. even though when i started i knew i would never race, now i would like to, but invisibly if possible. not for glory or attention. I'm not sure why I'd like to do it. what do I want to get from it? stress relief. joy. sense of existence. moving through the air. lots. now. it's the best thing I've added to my life in a long time. I started running last september. I ran too often, too fast, too long, too soon, discovered cool running late November. started trying to make changes, got a polar & worked toward MAF. crashed end of Dec. you posted on my first boomer thread.. http://www.coolrunning.com/forums/Forum13/HTML/008907.shtml I have a pretty strong tendency to overdo. not unusual here. I would like to be able to keep doing this for the long run. preferably a little better than i am now. sorry about your osteopenia! i knew you had a back issue, but didn't know what it was. do you know the cause? as far as your race goes, it sounds like you did very well. i'm 52 + 1 1/2 weeks. :-) i have assorted body owies. before I started to run, for several years i did pilates for 40 min., then walked 2 miles, 5 days a week. I would do callanetics many evenings. current things I'm struggling with... I started running again a little bit late Feb. Linda has been my best example & motivator. I've progressed, but am frustrated. at the same time I may be over doing it again. I'm tired, but not sure why. maf is driving me nuts, but i still have a low speed in relation to my hr, i think. would it hurt to just can that for a while, try to watch that I'm not breathing insanely & just get stronger? today was my first day outside since 1/1/07. faster, but higher heart rate. Also, I can't decide how many days a week to run.. every other day has been the program, but that's hard to schedule. 3 days seems too little, would 4 be too much? I have other things I'm working into this schedule.. pilates, callanetics, & exercises using the stability ball. I have a lot of books, read posts & look online, but have a hard time putting it all together & coming up with a good program. I already owe you some serious fudge. what flavors do you like? DD works at an awesome deli, & I get a discount if you want to branch out a little. thanks for even taking the time to read this. happy spring! every single part of me hurts from my yard clean up, but it's irresistible. back I go. debbie edited because I can't spell. [This message has been edited by dg9 (edited Apr-22-2007).] IP: Logged
tomwhite Cool Runner	posted Apr-22-2007 06:32 PM dg//........welcome back...........yep, wait til the cardio stuff's in, then decide what Your Plan will be...... ......myself, it's just as well I'm into Fitness Running, speed-work kills my back, and Trail Runs are my favorite,,,,,they're slow and harder to do with the HeavyHands, so I just enjoy the work-out...... .......(my racing was horrible, but thanks for the kind words....me and racing just aren't meant to be)..... .......my running reflects my Back Problems, so I focus on landing soft (I regularly sneak up on other runners who can't hear my foot-strikes)...and although I put in 5-days a week, as you know I cross-train 2-3 of 'em,,,,,,,But the Runs are Special,,,,,,if you ever hit Second Wind, you'll know what I'm talking about,,,,,, ...........why not try 4-days a week and see how you do?? .......while I'm not the guy for Race Tips, I hope you'll love Running as much as I do, and hopefully I can help with that.... ...........and yes, I've learned more about Determination from LL as any runner I've every known,,,,,,,(and more Heart than most of 'em) ..........for Long-Term Running, learn when to Slack Off,,,,,,I'll cross-train a week or more if I think I'm Hurt, and that's the Trick, Never Force It..... ............so....... ...........start off easy ............stop if it hurts, and walk it off ............soak in a hot bath ...........and wear a Really Cool Hat (sorry, I always have to add that) ----------------main thing--------enjoy your work-outs ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Apr-22-2007 10:19 PM ahhh shucks you guys, you're both so sweet! Debbie - good to see you posting here Tuesday for the cardiologist, was wondering when the appointment was. I would go back to slow, if you're feeling tired again.. sorry I've been very guilty of skimming the newbies thread lately. 4 days a week is what I have done from the beginning (well most of the time anyway)... 2 days during the week, & Sat & Sunday.. hmmm where have you heard that back off thing before?? lol yes, it might have finally sunk in (Tom's been trying to teach me that for a long time). Tom - so I guess that race won't be an annual one for you, huh? sorry its caused more problems... such a bummer! oh well, the fitness running is the most important anyway. I know funny coming from me. It is truly amazing I'm back to this point! very cool, very exciting... interesting though my muscles weren't quite ready for that just running run yesterday, seriously thought about not running today (which I planned 3).. however, then I thought well maybe I'll just run down the hill & go by how I feel, later in the day. So here is what happened: I ran down the hill (which is actually up a couple hill, but mostly gradually down)... ran 1.75 miles, then I thought I really didn't want to walk 3 miles home mostly uphill after running 3 miles.. so thought I should turn around, but oh yeah, that meant running uphill & the first uphill was BIG... only made it to 1.87 & heart was pounding like crazy, breathing ok... but was sure i'd push too far if I didn't stop.. so I stopped.. walked uphill till I felt better, & thought about running again, but decided to play it smart & just walk home.. so 4 miles in total, avg 16:05? min/mile, 1 hour, 4 minutes. 1.87 miles running, 2.13 walking, mile 1: 11:40; miles 2: 12:28; mile 3 19:14; mile 4 20:XX or something like that... guess next time I should drive down to town & run on flatter ground... this is where I did myself in, was it October or November, but think I played it smarter this time... I'm feeling just fine now, a couple of hours later Linda IP: Logged
Kimble Cool Runner	posted Apr-23-2007 08:08 AM Tom - just wanted to post here and say thank you for the advice you gave me a while back! I graduated C25K on Saturday, and really think I did the right thing cutting down my speed. 5.1 is about right for me at the moment, although I am still tempted to go faster from time to time! Am going to start the OHR programme this week as it seems to carry on where C25K left off - the first 3 weeks are 3 x 30 mins running, so hopefully these runs might start to feel a little easier? The OHR takes 10 weeks and finishes with 3 runs of 30, 40 & 60 mins. I was just wondering what the specific benefit of doing this is, as opposed to just increasing my time so that I end up with 3 equal runs of 45 mins? By the way, just wanted to say bless you for sitting here on this thread and giving out all the advice! ((((Tom)))) It's greatly appreciated! Kimble IP: Logged

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