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
Live and Learn Cool Runner	posted Apr-23-2007 08:48 AM Kimble - the reasoning is probably increasing your endurance.. Similarly, after my first training program (& my recovery from first injury), I did a 4x a week, 2 easy runs at 2 miles each, one tempo run for 3 miles, & one long run which I started at 3 miles & slowly increased...when I got to 5 miles, it was about 60 minutes when I started... what this does is increase your endurance, and ultimately your speed. The OHR program sounds like it does the same thing for you. IP: Logged
Kimble Cool Runner	posted Apr-23-2007 10:21 AM Hi, Linda! Thanks for that info! An hour sounds like an awfully long time at the moment! Still, it's ten weeks away! What is a tempo run, by the way? Keep seeing this mentioned and am never sure what it means! Hope your running is going well, and that the bronchials are improving! Kimble IP: Logged
Irish Patty Cool Runner	posted Apr-23-2007 12:21 PM Hello all, Debbie, welcome here. I found 2 things with my running the past few years. First I increased my mileage too much too soon. I have asthma and I probably needed to give myself a couple of years of gradually increasing my mileage. Another thing I found was the importance of crosstraining. I run 3 days and do an elliptical & bike workout 3 days with weights thrown in at the end. I found I needed to give more on my crosstraining for it to have an impact on my running. I don't mean time, but effort. My crosstraining I always allowed myself to be fairly easy workouts. Once I gave more I noticed I felt stronger in my runs. Also rest days are very important and an occasional extra day of rest can be a good thing. Kimble congrats on finishing the c25k. It is an accomplishment. This is a habit that keeps on giving, if you allow it to. A tempo run generally is 1/3 warmup, 1/3 close to race pace but under it, and 1/3 cool down. It should be a comfortably tough workout. Well no swim this weekend. I was out on Fri. night where there was smoke. Combine that with my first outdoor run in awhile and you get a bonk. My breathing was terrible. Looks like all my runs this week will be outside. I need to acclimate myself to outdoors again. Tom what happened to your store? Patty IP: Logged
tomwhite Cool Runner	posted Apr-24-2007 09:55 AM KIMBLE//.......yep, working up to a fixed time or distance is the way to do it..... .......your body has to know how long an Hour is before it can run that long.............that said, covering the time is up to you, stick with the program and vary it according to how your body responds.........I'm currently increasing my time by ''padding'' the extra 5-10 minutes, after continuing to jog slowly, I can add the extra distance in a run after about 1-2weeks........just mess around with it...... .............and DON'T force the distance, you could get hurt.... LL//.......you're gonna have a few set-backs as you know, just keep waiting for the Break-Thru,,,it'll come, and you're got the right muscle groups in shape...... ........do what you can do...... .................as always, great effort under adverse conditions.....nice job....... IP//........good advise, the Run and Rest will vary from person to person, and knowing what you Need is half the Trick (not Forcing It is the other).... .........knowing your Breathing is ok is obviously critical,,,,,hope you feel better,,,,,, ............ps........a lady drove thru the Front of my Store, wood and glass can be fixed, luckily nobody was hurt,,,,,,kinda came as a Surprise though,,,,,, .............ok guys//...........keep plugging (it counts double) look for Cruising Speed on a Run, gives you a Base to Build from,,,,,,,and, Enjoy your Work-Outs---- ----if you aren't---- ----------CHANGE SOMETHING------- ------------------ nothing takes the place of persistance.... IP: Logged
Irish Patty Cool Runner	posted Apr-24-2007 01:25 PM Hello all, Wow Tom, that's a shame! Is the shop open & operating now? Linda you did great outside! I'm jealous! Monday I took an additional rest day. My asthma was still bothering me a bit. This morning I ran 3 miles outside at the track. I did 1 warmup mile, 1 speed interval (ha) mile, and 1 cooldown mile. The speed really just wasn't there, but I did run the whole 3 miles. Thursday is hill work outside and not on the treadmill no matter what the weather. Tonight I'll probably swim. Have a good day all. Patty IP: Logged
Irish Patty Cool Runner	posted Apr-26-2007 10:17 AM Hello all, I've been shirking. I feel tired and have skipped some workouts. I'm just going to consider this a rest week and next week I'll get back into the swing of things. I hope. How is everyone? Are you guys behaving better than me? Patty IP: Logged
tomwhite Cool Runner	posted Apr-26-2007 01:01 PM IP//..........you probably need the break,,,,,,,Spring Fever is making a lot of us slack off right now....... .........not to worry, I seriously doubt you can Last more than a Week not working out anyway....... ...........so Coast this week, and enjoy Relaxing......... ------------------ nothing takes the place of persistance.... IP: Logged
shellfarm Cool Runner	posted Apr-26-2007 05:48 PM HEY EVERYONE! WELCOME NEWBIES! IP...i've been shirking too. I took off Tuesday cause I was just tired (plus it was my anniversary...14 years) Wednesday was a scheduled day off, so I ran today and boy I was speed racer. DIDN"T WANT TO BE! It was killing me, but I just couldn't slow down...however it wasn't killing me as badly as it used too! I'd call it a tempo run! Final exams next week ROCK THE CASBAH EVERYONE! IP: Logged
dg9 Cool Runner	posted Apr-26-2007 07:24 PM thanks, Patty & Shell. good luck on your exams! Patty, did you add crosst raining to your running, or running to your cross training, if you know what I mean... I appreciate your input on needing to increase the difficulty. hey Linda & K the unsquashable. Hi Tom! iou bushels of fudge. I have the results..... the cardiologist says (I've already posted this elsewhere, but I don't know what you've seen) that my lab work results were spectacular. honest, that's what he said. he said the stress/echo was excellent, that lasting 11 min. (because of the speed & incline) was really good. that i am healthy & can run as much as I want. so now what? to break things down here, you said I could try 4 days. what is a recommended sequence of these days? here's what I've been doing: (all until 4/22 is on the treadmill & really really really really slow. includes w/u & c/d) 3/25 3.27 3/27 2.40 3/29 2.48 4/1 3.59 4/3 2.34 4/6 2.66 4/8 4.46 4/10 2.99 4/12 3.06 4/15 5.55 (attempt at a stepback week, aka nighthawk) 4/17 2.90 4/19 2.83 4/22 3.67 outside w/hills from here on. no MAF. 4/24 2.52 4/26 3.70 sorry, tmi. I included it because I'd gotten advice on how to start after 2 months off, but haven't followed it too well. started late feb. w/1 mile. lately, for 2 weeks I upped my long run 25%.(was told 10%) then tried the 75% cut back, but wasn't sure how much to start with after that. I'm looking for a hat. I love your advice about knowing when to slack off, & stopping if it hurts, but everything is a matter of degree. (to a degree, anyway. ) I want to run each time as much as I can. I'm used to working through pain, have had chronic inuries for a long time. there is a very fine line, I think we all tend to teeter back & forth across that. I try to take one day off entirely (but, e.g. saturday that included about 6 or 7 hours of heavy duty yard work. (I'm a lumberjack) how does all this fit in with alternating muscle use?). I cross train on my non-running days, & also do some on the days I run. you know, you could just forget everything I typed & answer the 'now what'? how do you land soft? race tips aren't what I really want anyway. that is a fluke of sorts. I do love running. part of the reason i don't have a clear idea of what i want is that i didn't start intentionally. I was in a huge hurry on a walk, & decided to run part of it. surprise! I liked it so much I started doing it regularly, & here I am. thanks, I probably should have just waited for you to ask questions if you had any, but I'm not going to erase all this. you know, a lot of what you say boils down to attitude, I will try to internalize that. thanks. ------------------ debbie IP: Logged
tomwhite Cool Runner	posted Apr-26-2007 08:35 PM SHELL///.......was that Good or Bad??.........if you can Burn It during a run you didn't intend to, Good Going.......if it was a Stale Run, did you just want to get it over with?? ..........enjoy being fit and having that reserve of energy, if it starts getting Old, vary your work-outs,,,,,,we want you to enjoy them,,,,,,,that said, nice running,,,,,,, DG//...........congratulations,,,,,,,,,way to go on the StressTest,,,you have obviously been going about this right,,,,, ........as to the Training Days, you might try maryt's ''Easy-Easy-Hard'' Approach,,,,,every 3rd run, do more distance, or speed (if you'd rather),,,,, .......you can also boost the time or distance by ''padding'', which is just continuing to Slow Jog an extra 5-10minutes or extra lap or two.......usually you can run the ''extra'' in a week or two,,,,,,,just a thought,,,,, .......sounds like you're doing this right, and I hope you're enjoying the runs,,,, .......next time out, try Breath Counting, which is focusing on your breathing co-ordinated with your steps, you'll hear a lot of ''2-2'' or ''4-4'' contraversy in Boomers over correct breathing while running,,,,,, some do, some don't,,,,,,but it can be fun to mess around with as a Distraction Technique during your runs,,,,,and it May surprise you,,,,, ,,,,,,,,,worth a shot,,,, .............nice running, and Good Thinking about The Hat....... .............enjoy your work-outs.......... ------------------ nothing takes the place of persistance.... IP: Logged
shellfarm Cool Runner	posted Apr-27-2007 08:46 AM DB! Great results on the stress test Tom...It was just one of those runs where I wasn't necessarily dying to get it over with, but it wasn't what I wanted it to be either. I'm a creature that needs habits, but variety and I was running in a place that I've run a lot lately so it was like OH, HERE WE ARE AGAIN! My week has just been very time challenged so I've had to make adjustments which really messes with my "habit" side. It's just been a challenging week for running that's all. BUT...THAT WHICH DOES NOT KILL US MAKES US STRONGER! IP: Logged
Live and Learn Cool Runner	posted Apr-27-2007 09:05 AM Hey all... Well, I think I got the overtraining bug again... which of course at the time I didn't think I was My run on Sunday I was feeling good... but made a bad decision, trying to run straight up a very steep hill. Thats why I had to stop, didn't think it was a setback at the time... I tried the link Debbie gave me on the Boomer Daily Thread, & wow on the elevation increase!! So then I spent that whole evening looking for a flat place to run... its very, very difficult to find in this town. Did I mention I live in the foothills, as you're coming down from the mountain pass of the California/Oregon border! OY! Now I understand why so many people run along this one road in town... its the flattest part in town !! Anyway, Monday was scheduled rest day & I was really tired that evening, then Tuesday woke up & was congested in the chest... oh no!!!!! I have increased my steroids & am breathing better again, not tired in the evenings anymore either. So I rested Tues & Wed also.. Last night I ran on the TM for 2 reasons, one to see how badly this affected me , two becuase if I didn't, the typical pattern is that I would get worse... sometimes I can get alot better with a run in after a few days of rest... so it didn't go so hot, well not horrible either... 20 minutes running at 4.0, but then I started to get tired, did 3 minutes at 3.8 then decided to stop, another 10 min walk warmup/ & 2 min cooldown... 35 minutes in all... so what to do now? run the 5K, and just don't expect the time I was expecting? it should be fun, exciting all that stuff... I was so geared up to be part of it, the running part, not just helping out part... so disappointed, yet again! IP: Logged
dg9 Cool Runner	posted Apr-27-2007 09:17 AM IP: Logged
shellfarm Cool Runner	posted Apr-27-2007 09:20 AM (((((((((((((((LINDA)))))))))))))) DB??????????????????? IP: Logged
tomwhite Cool Runner	posted Apr-27-2007 09:39 AM SHELL//............Habits is Good...............I know the Feeling..... ,,,,,,,,,and congratulations on running it anyway,,,,,,,discipline pays off........ LL//.........try taking Hills at an angle,,,basically zig-zag up 'em so as not to be taking them Head On...........they're tough, so stick to Flats a while longer...........nice work-out......(but tough)...... ,,,,,,,,,,,UTG.......... DG//.........hhhmmmmm,............ Number-2 looks more Aero-Dynamic....... .................hard choice.......... ------------------ nothing takes the place of persistance.... IP: Logged
dg9 Cool Runner	posted Apr-27-2007 01:06 PM Thanks Tom, I did want your input. You mentioned before trying a 4 day week. If I do the Easy/Hard mix, how would you schedule that? i keep not phrasing this right... . which days would you do side by side? I started doing the every other day (running) because i thought it would be easier on me.. but some have said they actually do better doing 2 days in a row. thoughts on that? will try breath counting next time. I think we should take some of your phrases & putting them on refrigerator magnets. (really!) Shell-- thanks. I was pretty happy about it. I know what you mean about the habit/variety conundrum. Linda.. I just saw your earlier message here. I've missed you on the newbies, but I know there's never enough time. I do think we should keep it going for a while, anyway.. there seems to be a lot of enthusiasm. I already talked about this over there... but I'm so sorry! why do we keep doing this to ourselves??? I do think i have to back off (a new concept, isn't it?) too, but am not sure just how much. don't want to. it's so nice to be able to do things again. did my whole pilates routine this morning + some callanetics & not one chest pain! IP: Logged
Irish Patty Cool Runner	posted Apr-27-2007 03:07 PM Hello all, Linda I'm sure you'll figure out what feels right. There probably isn't a magic amount of time or effort spent. You just go with what you feel like that day. Good idea on doing that workout 2 days after. You've had enough experience with when & how to test the waters. Debbie when I returned to running I was doing 3 days of running, with 3 days of crosstraining in between them. The crosstraining days were the ones I felt I could miss if I missed some workouts. The running days were the ones I was more serious about. I've had injuries here and there and times when I've really slacked(weeks at a time). For the most part, though, I've been pretty serious in my training. I've found I work best with a goal, usually a race I have planned. With my asthma, I try not to push myself. I try to increase distance slowly. I'm not always good about cut back weeks. Perhaps that is why the injuries occurred. There's probably more from my experience, but I can't think of them now. Oh looove the hats. Maybe a different hat for each type of run. The helmet for a speed day. Shell congrats on the anniversary. DH and I are 25 years this year. Hard to believe. Good luck with the finals. Study hard. Have a good weeekend all. Patty IP: Logged
shellfarm Cool Runner	posted Apr-27-2007 04:25 PM IP! WISE WORDS! Well today didn't work out for running either (not being able to get one it)...guess sometimes those weeks happen. I'm sure my body is saying THANK YOU though! IP: Logged
tomwhite Cool Runner	posted Apr-27-2007 08:54 PM SHELL//.......just tell Your Body ''You're Welcome''..........(ya probably needed the break)..........have you seen the New Hats?? IP//.......very good advise, (and hard-earned to boot)........ .......ps......you Really don't Slack, most people just call it something like ''Rest Day''....... DG//........2-days in a row would Kill my Back.........but even when I raced, I never did 'em.......cross-trained instead///// .......when I was running less injured than recently, 30-min runs were followed by a 60-min run........(my idea of Hard)..... ........I tried to get 1 1/2 to 2-hours of running in a week during my Racing Decade (1976-85)......but I had Other Stuff, and that was about all I chose to invest in it,,,,,,,,on the Other Hand, may be why it lasted as long as it did...... ...........currently 30-min heavyhands run, 120-min hiking are my two-Easy Days and 40-60-min heavyhands run is my Hard Day.........works for me, and I don't Hurt All the Time... --------------------------------- .......this will vary with Age, Injury Condition, and Goals,,,,,try a couple of 2-days Running and see if it Hurts,,,,if it does, back off,,,,,,,,, ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,if not, ROCK THE CASBAH (sorry Shell, I had to say that)... -------------Main Thing------------->enjoy the work-outs, we aren't getting paid to do it,,,,,,it Should Be Fun,,,,,,, ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Apr-27-2007 11:15 PM Hey guys.. I decided to do the 5K.. I will just take it easy if I need to.. go off how i feel. I think its very important for my mental wellbeing, its just been so long. Today I was hacking away, that run did succeed in loosening the congestion up.. so who knows.. I may be a little better by Sunday. Deb - yeah backing off is a hard concept... its not I think I can in my head, its I KNOW I can... lol... I think I'm only getting better now, because I'm doing it better. But then the idea of doing a good time in a 5k comes along & knocks me back into reality. I really can't just go out & run, need to pay attention all the time. I keep fighting that, but its my reality. oh well.. will let you guys know how things went, probably Monday a.m. Linda IP: Logged
tomwhite Cool Runner	posted Apr-28-2007 08:39 AM LL//............go easy, take the stuff you might need with you...... ..............Good Luck........... ------------------ nothing takes the place of persistance.... IP: Logged
Live and Learn Cool Runner	posted Apr-30-2007 09:07 AM Hey there! I'm back from Eugene... had lots of fun, did the 5K... really didn't know what to expect, since I was still hacking away on Saturday. But am happy with the time all things considered. more to tell, but need to write that race report IP: Logged
tomwhite Cool Runner	posted Apr-30-2007 09:45 AM .......whew//..........I was hoping you'd be ok.......... .......(you know how you get)............good job........ ------------------ nothing takes the place of persistance.... IP: Logged
Irish Patty Cool Runner	posted Apr-30-2007 10:08 AM Hello all, Linda I'm going to look for that race report. I think it's great that you did it. I've been have alot of trouble with my allergies and asthma this season. That is with my singulair so this is a tough allergy season. Hang in there Linda. I ran on a trail on Sat. morning. It was 2.3 miles or so and I walked some. That said I tried to run up as much of the hills as I could. I'm still feeling it in one leg (the one I more often land harder on). It was a lot of fun though. I look forward to doing it again. With my legs not 100% I bagged this mornings workout and hope to swim tonight. Have a good day all. Patty IP: Logged
shellfarm Cool Runner	posted Apr-30-2007 12:17 PM Tom...happy to report that this weekend was wonderful! Did my 7 miles Saturday and it was great. I see my catch phrase of ROCK THE CASBAH is catching on Yep Yep! Got 7 to do today and I'm looking forward to it! Linda! Glad you had a great race! IP! Go for a swim...just bought DD2 her new bathing suit, so we'll probably be hitting the pool soon! Finals begin Friday, and 4 more weeks until my first half marathon race! WOO HOO! IP: Logged

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