I have to spill the beans....I was visiting my facebook page and saw Mike tagged in a photo. So I was perusing his photos and found baby pics! Become a facebook friend of Mike's. Theyre adorable. Boy did the navy boot camp pic take me back. Sorry Mike but I had to do it. They were too cute.

Biked today. A grand total of 5 miles but did so with no leg pain. Might add cycling slowly to my  cross training.

Leg is good.

Frances. I think some small hills and short tempo runs would do you good. Constant pace pounding might lead to injury. Good to hear you are running on paths and not concrete.

Laurie

Let’s see—I had figured out cold fusion, ending world hunger, and the secret to a 15 minute 5K.   Now I can’t remember a thing.  Oh well better luck next time.  This time I did the cut and paste method.

Mike—convertible and Florida sounds like a pretty nice combination.  Did it also come with a blond?    Nice pace, BTW.  My fastest 5K was only a few seconds under that.  I’m jealous.

Frances—running on dirt is good—nice and soft.  A little variety is a good thing, if only to keep from getting bored and losing interest.  I’ve been doing just my 3.1 lake loop for the past couple of months and that’s getting a little old.  Now that I can actually go more than that in a reasonable time, I’ve started going off in other directions.  Haven’t changed the pace much, but have a lot more fitness and miles to go before I get too involved in that.  But you can get your muscles and fitness into a rut if you do the same thing always.  Still a major improvement over sitting on the couch, but not as much of a chance for greater improvements.

Deb—my one and only knee exercise involves rotating the foot as far as possible to the outside and then contracting the quads repeatedly until tired.  I should be doing this regularly, but usually only after the knee starts bugging me and then only for a week or so.  Seems to work.  other more involved X-T would probably also be useful.

Laurie—glad the legs are feeling better.  BTW, that was a very nice thread you wrote (and I didn’t comment on )  sorry you’ve learned so much to write about.

Eliz—happy end of the school year.  Being a kayak guide sounds like fun.  Educational, but fun.  Isn’t that what teachers strive for?

Linda—sorry the asthma is back.  The foot starts to get better and now this.  Is this what people mean when the mention being bounced from pillar to post?  Hope the biking works and doesn’t aggravate the breathing.

I’m on Facebook, but not highly active.  If you‘d like to look me up, you can search for kameele at a o l dot com.  Surprisingly, the vast majority of the people I have as friends feature a running profile picture.  go figure.

New post ablation distance record for me today.  4.5 miles with another 1/2 mile cooldown.  I may be making progress finally.  Friday I did feel the little tightness in the chest that I have notice a couple of times before.  I'm almost wondering if it's just a side stitch in a slightly different location.  I'm figuring if it was anything too serious, it would be a lot more consistent.  My cardio says that he'll get me on a stress test if it becomes a concern.

have a good day all.  I'm ready to leap into the new week

Kevin

Frances--I guess I wasn't paying close enough attention to where you were.  at 12 weeks in, yes, you are still building base and variety will come down the road.  When I started I was doing what turned into the C25K and then did what was call the One Hour runner" which sounds a lot like what you're doing. 

I probably shouldn't be giving too much advice--I'm still learning an awful lot myself.  I also took a quick look at the LHR training that you thoughtfully provided and there appears to be a lot more to it than just making sure your HR stays low.

you should also not be shy about asking questions on the main master's page.  the folks that actually know what they're talking about love to share their knowledge.

Here is how you can find me on facebook.

http://www.facebook.com/micklepickle61

Francis,  don't be in a hurry to add or change things.  If you just started in a couple of months ago, like Kevin said, you are still building a base.  Your body is still getting used to the pounding its taking.  When I started running, I started with a goal to run a half marathon a year after starting.  And I did it.

Cheers

Mike

(with the cute baby pictures)

Mike, how did you get that link? Trying to figure out my link.

Anyhow my facebook page is under my email address. laurieaddoms@comcast.net

Got to get to the pool. Will post more later.

Laurie

 don't be in a hurry to add or change things. 

Thanks. :-)

Frankly, I'm not.

I was just hearing suggestions to change things and add things, so I was asking for more information.

I hadn't planned on  changing or adding  until the one-year mark.

  When I started running, I started with a goal to run a half marathon a year after starting. 

Congrats. That's Great!

And that's my goal. My Goal Race is a HM next Spring, a year after I started.

"How does all this Running Stuff work anyway."

 Frances, Hehehe. The million dollar question. Thats why we are all here on these thousand boards trying to figure it out and help each other along the way. Read the boards. Try different things. Run with a group. Read Runners World. Watch the races. Volunteer at races. Do some races. Take some classes. And that is just the tip of the ice burg. Isnt it fun? Its fitness, mind work and unraveling a mystery all at the same time. Whoever says running is just putting one foot in front of the other is completely clueless.

Youve got a good start. Youre working on a program. Kudos for that. I started out just running. I think different types of runs will do you good. Hills are anything that isnt flat. Tempo is setting a pace somewhat near a race pace and keeping it up throughout your run.

Fartlek is speed intervals. Start running at your pace, then speed up for a bit, such as to the next tree or mailbox. Then slow it back down. Repeat. Kim and I do a circuit of the perimeter of a soccer field. The first leg of the rectangle we sprint, then we slow jog the remaining three.  Next time around we sprint two legs of the field. Jog two. Sprint three, job one. Sprint all four. Its a great way to work on speed. We do this in the middle of a 4 mile run that includes trails.

Same speed and distance increases risk for overuse injuries. The muscles are working the same at the same speed all the time. When you bring in hills and speed you work them differently. Same with trails. You work them differently reducing risk for overuse injury. Plus it breaks up the boredom.

 Speaking of boredom here are a few suggestions I give to my clinic women...run in different locations. Find someplace scenic to take your mind off the run. When I ran San Diego I was so moved by the landscape that I hardly noticed the hills I was running. Run with a friend and chat the whole way. Run with a group. RUnning with music is my favorite. I make a good fast paced playlist on my ipod and blare it to keep me going. Or try ebooks.

Linda, will check out the facebook in a bit. I am assuming thats where the pics are.

Deb, thanks for the complement. I know. I learned the hard way. Always do. I hope you listen to your body and get some fixing done to the knees.

2000 yds today in the pool. Right leg hurt so I modified my breast stroke to no kick at all from the right leg. Must have looked pretty darned silly but who cares. Felt strong and could have swimmed much longer.

Bought two good exercise videos. 10 minute solution on the stability ball. Awesome workout. And the Gaiam resistance cord workout. Both good and a hard workout.

Laurie