Was going to make it a rest day, but I could use some stretching and core work, so I'm going to use that as my excuse to watch the "big announcement" on Jon & Kate - it's like watching a car crash - can't stand to watch it, but can't turn away. Will probably finish my work out to iTunes, though.
Tomorrow is the last day with the kiddos - finally!
Eliz
flomotioncoaching.com
Walked at lunch today super duper slow - & used the inhaler before & after. I think breathing was a little better in the afternoon... resting, and trying not to walk around too much. These bronchial shutdowns are no fun at all.
Thanks Debbie.. I think I saw the treatment on that sinus tarsi syndrome was wobble board & strengthening the ankle. I forgot about that. I will have to try some of these. Would love to see you on Facebook..
Beginner all over again
Same speed and distance increases risk for overuse injuries.
Thanks for the explanations of those running types.
I have a question though.
Can you see my log?
Do you think that is doing the same pace and same pace ?
I'm just asking because I feel as if I am doing different distances and different paces already. I have a report in my Reports section called "Day Distance 52 weeks." Is that visible to you? Do you think that is enough variation?
They are color coded for more walking, less walking, more jogging, faster pace, etc. Does the walking every minute or less count for varying pace, as far as the "pounding" issue?
Also, keeping in mind I am probably jogging only 40 seconds in a row at any one time, I'm not sure exactly what speed, sprinting, and hill drills would look like at this point. I am also going out only 3 times per week. Would the sprints and hills be just one day per week? Every other week? I'm not trying to be difficult here. But the generalizations don't mean much in practice to me without some specific examples of duration, distance, incline, etc.
I can see myself on an incline/hill doing 10 paces and then having to walk. And right now, I've become rather efficient at walking so I don't really want to be walking more than I already am. I'm trying to actually get more sustained seconds doing the Running Motion.
Do your beginners do speed, hills, tempo, fartlek, etc., from the beginning and remain uninjured?
I'm so curious about this, because I thought I had read a lot about holding off on speed, hills, tempo, fartlek until much later, in order to avoid injury. So your suggestions about doing speed hills tempo fartlek at my six weeks into my 2nd attempt at running uninjured (first six weeks resulted in injury, so I started over at am the 2nd 6 week mark now) piques my curiosity.
And everyone: where all do you run? I'm sitting here thinking about where to run so that I run different routes.
I don't run on concrete or asphalt.
Do you all have that many large parks to choose from?
Or running the same 3 different paths each week would constitute enough variation?
I feel pretty limited in available path(s) but maybe I'm just resticting my creativity here.
..sigh...what to do, what to do.
I'm trying to really pay attention, as 6 weeks is about my Record as far as remaining uninjured here.
I am tempted to watch my HR more and slow down, quite frankly, which would eliminate most of the sprinting, hills, and tempo ideas. This is another reason why I"m so curious about the speed/hills suggestions
Frances - just keep on going. Don't worry about all that fancy stuff for awhile. You need to build a base of running first. There are some programs out there that start at 1-2 minutes run walk, and end at running 30 minutes straight. So, I'd say first work up to that, then do one of those programs. They worked well for me & I could only run 30 seconds at a time when I first started. Eventually I got up to running 6 miles at a time... before my bronchials had some major issues. I'm just trying to get well enough so I can start over at the beginning again.
Oh & I do run on asphalt, but not concrete. Asphalt is a little more giving.. or a highschool dirt track? Grass always scares me.. lol.. like I might step in a hole & twist my ankle.
Feeling a little bit better this morning, trying to remember to walk slower than slow (like a turtle), but walk a little to get the bronchials to remember they are suppose to be working.
CYL!
Trails are hard!
Frances--what Linda said. I looked at your log and between the running and walking, it looks like you're getting a decent variety of pace and distance. you don't need a huge differential at your level. that will come with increased base and experience.
The one thing I would suggest is that you use at least one of your routes that's not completely flat. I'm not talking monstrous hills, just some variation in elevation. the up and down works the quads and hamstrings each a little differently. for more balanced development. when I was starting I did all my runs around our lake, which has 20' of elevation change at the most. The first time I ran up in Maine (which is decidedly NOT flat), the wonderful fitness that I thought I had was nowhere to be found. after a couple of weeks on the hills, I was much happier. I also have a hilly run a little closer to home that I'm dying to get back on, but I'm still working on building my base back, too.
Hang in there--I hope we're not confusing you TOO much
Need a fast half for late fall. Then I need to actually train for it.
not talking monstrous hills, just some variation in elevation. the up and down works the quads and hamstrings
Thank you
:-)
What do you think about these Garmin results?
I thought my route was relatively flat, but I get these readings in quarter-miles
Ascent--Descent
86 43
70 50
96 108
109 115
62 116
67 74
92 49
110 92
113 105
100 144
114 57
70 78
91 104
35 61
That could just be intrument error? Does this seem pretty flat to you?
I wouldn't think there is more than 10 feet up/down along the entire route, other than general feelings of going up or down on what looks flat to the eye. :-)
There are a couple little hills' (mounds?) I avoid. I suppose I could walk up and down them.
If it feels "hard" I'll know I'm using different muscles. :-)
As an aside, I went out "a little fast" yesterday just "for fun" and I'm Sore today. I won't be doing that again for a few weeks ! !. I'm a pain wimp, that's for sure.
Thanks everyone! I think I got a little plan for my next few weeks.
Linda, I'm glad you're feeling a little better but how frustrating. Yep, that one article did suggest the wobble board but I think that the exercises in those links might be a better place to start than the wobble board. Same idea, but you have more control over it.. Especially with the very first one (exercise). I do that at work. (when I need to stay awake ) I'd worry a little that you could have a sudden jerk or tilt on the wobble board that might backfire. Then when they're more stable you could add it. I hope your bronchials clear up quickly. OKokok... maybe I'll pop over there. but not today.
Kevin,,,, I'm still confused.
Teresa, thanks. me too! At least, if I was going to pick one thing it would let me do, it would be running, so I won't complain! So sorry about all the rain!!
Frances, what Linda & Kevin said. Galloway has trained a lot more runners than we have, (I'm still working on figuring out how to train myself) so I think you're smart to follow your plan. I've never seen all the things you were mentioning recommended for beginners. A little variety, sure. 3 routes is good! It might be good to reverse directions once in a while, if that's an option. Will mix things up a little, & switch the angle if the path is canted, things like that. ... just saw that you posted. I don't have a Garmin so can't comment on that part. Maybe once in a while try those mounds... but not in the same week you go out a little fast! I remember doing that too... first time I was getting my dog away from another one. it was so much fun. Anyway, I'm glad you have a plan for the next couple of weeks. I forget... are you stretching? Just a simple calf stretch after running seems to keep my shin splints at bay. They started coming back when I decided I was too busy to stretch.
4.6 miles by the river this morning (I need more paths!) still slow but it's still going better than it has lately. I think about a 10:23 pace. Very deliberately taking it easy. No trips, no falls, no geese attacks. ;D
here's my garmin from Sunday. i most emphatically DO NOT climb over 70 feet in one mile. it has been mentioned that the garmin (305) is not exactly accurate on elevation, particularly when it is flat. So I think a lot of yours is instrument error, although 100+ feet in change would seem to indicate some hills. I think all you need is enough to know you're actually on one.
Deb--you get used to it after awhile. I know I have. What were we talking about ? I have runner's knee. how's that for a definitive diagnosis? not sure what that means, but it does go away if I'm a good boy and do my exercises.
Me
Francis - I read somewhere, that you shouldn't worry about speed workouts, hill workouts, fartleks or anything other than plain ole friendly neighborhood running until you've been running for a year. Otherwise, your body is not physically ready and you are subject to injuring yourself. Be careful. Once you've injured something it could be a long slow recovery during which you may completely undo everything you've been working on.
Oh, by the way, 4 miles this morning.
Cheers,
Mike
Linda - I gained renewed empathy for you as I was running this evening; it was clear that people had been burning trash, brush, or something nearby, and I really suffered at the beginning of my run because of it; asthma is some scary stuff
Frances - what they said; FWIW, here's a bit of my story; my 3rd "runniversary" was this past March and that's when I began to mix in speed and hillwork; I was also training for my first 10-mile race; by the end of April, I was dealing with peroneal and achilles tendonitis; I ran the race, and have been able to run through treatment, but it hasn't been fun; my podatrist - who is a runner and one of my biggest cheerleaders - has been 100% supportive of my goal to run a marathon in October but gave me strict orders to just "get the miles in" and do NO speedwork until after my first marathon; on his advice, I'm following Hal Higdon's plan; you might want to read through some of his stuff online
Sproinkless three miles this evening. The heat and humidity are really starting to get me. Glad I can start being an early morning runner in two days.
Kevin, 70 feet isnt that much if drawn out over time. I think its possible you climbed it. Where did you make the chart? Does it come with software?
Frances, I think hills and speed play would be a good thing. We do this a bit with the walk to run clinic in the club. Around middle of the clinic (8 weeks or so) we start with some of the stronger ones and encourage them to speed up from tree to tree every now and then. This clinic is so effective that nearly everyone finishes and does the 30 min run at the end and we end up with some very good runners who go on to 5k's and more. My main concern for you is boredom. I'd hate to see you in the 'here I go do the same run again' rut. A lot of runners fall into that and they end up forcing themselves to go run.
To me there is so much more to it than that. You've got to have fun with it. Run with friends. Try different locations. Run in a friends neighborhood for a change. Buy the cool stuff (Garmin) and running clothes. Go to races. I go to the Boston marathon every year to watch. The experience of just being there is so amazing. Best part, its free.
Eliz, its great to hear from you. When do you depart for the coast? How did the school year go? Any plans for next year?
I did 20 mins of elliptical today with no pain! I never thought I'd see the day when I would be thrilled to announce I did the elliptical for 20 mins. But here I am. It was so good to be in the gym again. All the old people (old and usual) were there.
Out of the blue I heard from old running partner yesterday (the babe). He has taken up running again since I havent seen or spoke with him and is up to 6 miles now. The longest he could run with me was 5 miles and that was once. Nice hearing from him but boy did it remind me of the past.
Laurie
Shamrock marathon March 2016. Burlington full or relay if I can find a partner May 2016. Wine and Dine half Nov. And a tri or two thrown in just for the hell of it.
Laurie--I use the training log here to upload the garmin and then they have graphing as part of viewing the results.
I am very sure that I didn't go up 70 feet in a mile, nor up 50 feet in the 1/4 mile crossing the street from the lake to my street (that's the 2nd steep spot) you can tell by my pace--no way is it taying that steady up any kind of incline. Google Earth says that the total elevation change around the loop is about 20-30 feet. I believe them a lot more.
Of course there is a SMALL contradiction about running being free, when you mention cool clothes and a Garmin
My main concern for you is boredom
Oh, okay.
Boredom is the least of any issue right now, so I think I am okay with that. Thanks for the idea though. I suspect the boredom will being to sink in eventually
I was in a Learn To Run program but those folks ran too much too fast too soon for me.
I couldn't keep up at all And if you take the stronger of the folks in the class that kept up with their fellow running mates for your more Quality types of running, that makes a lot of sense to me. I wouldn't be in that category. There was a repeat runner in the Learn To Run class with me. She wasn't in the category of "stronger runner" either. I'm just saying this to give you an idea of what my fitness level is. I'm definitely the weaker walker whose fitness level is of a Learn to Run group dropout.
I'm pretty sure Nearly Everyone finishes our local clinics too, running good 5K's sustained running, but I'm not in the Nearly Everyone category. So what you are saying about the Quality running makes sense to me......for them.
I'm not sure how to indicate this on a forum, but I am in the Worst of Shape, conditioning wise right now. That's why I think I was having a hard time grasping exactly what it would look like if I were to run faster or harder.
Thanks for the ideas. I'm going to keep them in mind for later.
I am having a lot of fun as it is. I suppose I have low standards for fun and high tolerance for boredom. A benefit for a Learn-To-Run beginner. When I get into shape, it'll be a different story. Frankly, I'm literally giddy with excitement nothing is sore, hurts, or is injured
read somewhere, that you shouldn't worry about speed workouts, hill workouts, fartleks or anything other than plain ole friendly neighborhood running until you've been running for a year. Otherwise, your body is not physically ready and you are subject to injuring yourself. Be careful. Once you've injured something it could be a long slow recovery during which you may completely undo everything you've been working on.
I read the same thing and I thought, hey, I agree with that......so that was my plan.
My goals include being certain that I under-do it, so that I won't risk over-doing it. (injury)