.   http://www.sportsinjurybulletin.com/archive/proprioceptive-training.htm

Nifty - thanks for that link !

:-)

I decided for my Training Plan

to run Every Other Day, and Bike 2 days per week

My goal Runs are 2:30, 1:30, and 1:00

plus I do a WU/CD added top of those times

:15 Warmup mostly walking, and

:15 CoolDown walk-only

I should be at this level at the end of the month, in time for 4th of July.

I'll keep it at those levels with the Two XT  bicycling days for a month, and then "decide" what to do for August.

I will keep the three Runs, but I might start walking  on one of the Bike days instead, to ease into adding a 4th running day sometime around Thanksgiving. 

I train at Low Heart Rate so the mileage is lower, but I get "faster" every week, so my Mileage is beginning to climb and will continue to do so, staying with the same Time Duration of my workouts.

My next goal race is May 2011, another HM, so I'm doing the boring ole basebuilding for months and months still

:-)

HF - Happiness is running pain-free sounds like a good slogan to me! 

I ran 3 1/2 miles on the treadmill this morning   most I've done for awhile  now.  so very cool!!  working on my 3rd week in a row of running 3 times.

((((anachrotec))))   hi!    I'm so glad you posted.   I do remember when that happened.   what's the status as far as your injuries now?    

I know...     it's soooo hard to accept starting over.          makes you want to kick things, but then we hurt our feet. 

please give yourself credit for the effort behind those 2 miles!!  tw said the other day, 'run with what you got'.   I"m coming back from something myself, & I try to keep remembering that!!   because what else can we do, esp. if we want to come back strong.  exceeding it just tears us back down. 

Thank you for asking.  No injuries - mostly old age (arthritis and osteoporosis) and I'm impatient.  It takes a lot for me to run/walk two miles right now.  My lack of running, except for the measly few miles per month, helped put 20 lbs on me.  Add the weight to the lack of training and frustration kicks in.  So basically I'm down to mind games with myself.

 

I lurk but don't post much. 

This is a good place to post - we all understand in one way or another - with injuries or medical issues, etc.  and have a way of really supporting each other.    {{{hugs}}}  you know, it is hard in a situation when its hard to run or runwalk at all.  For me, its always one step at a time, and do what you can do.  I know TW has been struggling with arthritis too, and he is  the one who taught me to never give up, and enjoy what you can do.  Its HARD, but important. 

Hi Linda--mostly lurk mode for me recently.  Glad to see more improvement.  And speed on top of it!  Ever since I started running I've been on the 3 days a week schedule.  with the X-T that I do now, it seems to work better.

I had long run on Sunday cut a little short by a sore knee, but it seems to have gone away at the moment.  I need it to stay away for another week and a half--my first half is Saturday after next.  This Sunday I'm hoping for 11 miles and then go into the race and hope for a large adrenaline rush .

Yesterday I did 5 in 48:00.  Haven't downloaded yet, but I threw in a fast last half mile where I was seeing low 8's .   That hasn't been there in ages--I've very deliberatley down everything on this training schedule on a slower pace.  Speed has come a little as the fitness increased, but I just wanted to get the miles in and build the base.  I think it's worked for the most part.   After I recover from the half, I'm hoping to throw in some speed work to prpare for a 5K in August that I would love to do well at.  I think the training will be as much upping my discomfort tolerance as actually adding speed.

Lois--2 in 28 is a pretty good clip.  not a bad place to start over with if you have to.  Good luck on the comeback trail.

Hi all--lunch is over and I have to pretend to work while monitoring RA  (just can't type very much )

Kevin - good to hear you're running well!  and thanks   I don't actually know how fast I'm running outside, haven't been taking my Garmin.  But have been moving the speed up teeny bits on the treadmill.  I used to always do a little higher than lower on the treadmill, but am doing one speed the whole time now - and I'm up to 4.4 ..  very slow  I know..but to think I could barely run at 4.0 awhile ago... so its pretty cool that I can keep it consistent now.

Laurie - I actually watched part of the game last night, haven't been too into basketball since we moved here,, how weird after decades of being a Laker fan.    It was interesting to see all your posts on FB for the Celtics & all my friends in Socal posts about the Lakers..   Good to hear you have a life coach (a friend?) and things are getting better.   I have a good friend like that, but what she did was remind me to keep walking the road, dealing with those things I needed to deal with...  well it was time, and I was ready.  and it got a lot worse before it got better, but its wayyyyy better now  

Oh & did I mention I ran 4 miles this morning?    Was planning on 3, but it felt so good that I kept going.  Doing good!!

Here's my endorsement of another RA's tip on DIY gripper-strip for the legs of your shorts that ride up.

She suggested using the PermaTex gasket sealer you get at the auto parts store and applying your own squiggly line.  I did that on the CW-X shorts and it worked. So I'm now putting it on the UnderArmour Ultra shorts which ride up worse than the CW-X did. The fabric is thinner and slicker - that's probably why. Here's a demonstration photo - I've put it on one leg so far. (Note: another use for your foam roller!) It takes an hour to dry to touch and 24 hours to "cure."