NancysSummerSip
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Post by NancysSummerSip on Apr 29, 2013 10:03:14 GMT -5
Nice going, Ratchets! Always good to do better than you expect! I am aiming for a sub-40 minutes this weekend. The course is one I know very well. It does have an elevation change, but it isn't anything big. Weather should be good - low 70s at the start. Rain may be a factor, though. This will be my first race in a new age group; not that it will help much. The running community is huge here, so the competition is still considerable. I'll have to run until I'm 80 in order to finish first in my age group.
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steph08
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Post by steph08 on Apr 29, 2013 18:25:23 GMT -5
Interesting workout, Ratchets. I like to try and do one day of speedwork during the work - might have to add this to the routine!
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NancysSummerSip
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Post by NancysSummerSip on Apr 30, 2013 8:57:51 GMT -5
I do a speedwork session on Wednesday nights, courtesy of Jim Galloway's website. I don't want to be out running a long time, so I use the same thirty minutes, and work at running a longer distance each week, even if it's just a few yards more. It paid off at my last 5K, we'll see if it pays off this week as well.
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Post by Deleted on May 3, 2013 13:20:30 GMT -5
I did a Hal Hidgon Style 60 minute tempo run last night. I warmed up for a mile, slowly sped up during the next mile, ran my previous best 5k pace for the next 4 miles, and then slowed back down for the last mile or so. I ended up doing 7.5 in a hour. Felt really good. I hadn't pushed myself like that in a while.
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NancysSummerSip
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Post by NancysSummerSip on May 3, 2013 14:45:20 GMT -5
Well, no running since Monday, due to severe weather issues, here, and a cold I brought home from Canada. So I am facing a 5K race tomorrow as a bit of an unknown, though I did have a great race three weeks ago. Planning to have a light dinner tonight (baked chicken and a salad), and a bit of oatmeal with brown sugar in the morning. Weather should be good.
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NancysSummerSip
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Post by NancysSummerSip on May 4, 2013 14:22:15 GMT -5
Ratchets, the park runs sound fun. I am not anything but a hardcore asphalt runner. I don't do well on trails at all, so I admire you.
No, no high carb meals before any event other than a half-marathon; if you saw me, you'd understand why. I don't need to carry any more weight than I already do. I did, however, try something different this morning. Normally, for a 5K, I have just fluids in the morning. This time, I tried a couple of ounces of instant oatmeal. Normally, I do the oatmeal thing before a longer race or a swim meet. Seems to be a good idea. Although my time was a bit slower than three weeks ago (which I attribute to a slight cold I've had all week), I did feel more energetic. My first mile of today's 5K was just over 11 minutes. Fastest first mile ever for me! I did feel the effects of the cold meds I'd taken all week, though, and slowed some by the end.
I finished eighth in my age group out of 12 runners. So aging up does help (my old age group had 40 runners in it!).
Post-race food was so awesome, I felt bad about not being hungry. Breakfast burritos, fresh and hot. French toast, bagels and toppings, fresh Italian ices, fresh fruit cups and yogurt. I brought a protein shake I made before I left the house; the shake seems to stave off the muscle cramps quite well.
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wvugurl26
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Post by wvugurl26 on May 5, 2013 8:31:00 GMT -5
Stretching and resting is good. I thought I was invincible and kept pushing. Now I have two ortho surgeons, a physical therapist, and still pop Advil like it's candy.
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NancysSummerSip
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Post by NancysSummerSip on May 5, 2013 10:34:43 GMT -5
Well done on your first mile, Nancy! Do you track your times, or remember them from your races? I've been doing that since I got a smart phone in December, and it's a great tool for staying motivated. I thought your comment about aging up was pretty funny . I turned 40 last September, so went into the 40-49 age bracket for my PT test at work...it's not a huge deal but does give you break of a couple pushups and situps. Every little bit helps! That's about the only good thing I've noticed about turning 40 so far LoL !! I can honestly say it's not going to make a bit of difference in any races. The couple I went with to that 5-mile race, he's 45 years old and did it in 31 minutes...so I'm not anywhere near competitive even in a new age bracket when it comes to running. Sounds like good food for after a race. I'm always really hungry after a long run, but don't seem to have much of an appetite after a race. After the last race we stopped at a "chippie" on the way home, like a little fast food place with fish and chips and burgers. Just the smell of that stuff cooking made my stomach turn ! I've been really sore the last couple days. I stopped at 4.1 miles today, which was disappointing since it is supposed to be my long run day, but in the end I think resting and stretching for a couple days will be better than continuing to push it. I track them because the USMS.org (United States Masters Swimming); the website offers a free tracker for members, and you can use it to track not only your swimming, but running, walking, cycling, yoga, weightlifting or any other form of exercise you do. My DF (the one doing the Disney half-marathon) has the tracker on his iPhone, and he raves about it. I swear, it's the one thing that may get me to turn in the old Samsung flip phone and finally come into the 21st century. I'm with you on the post-race food...nothing really appeals to me. Even the smell drives me away, though liquids seem to be just fine. It's like my body stopped racing, for the most part, but my stomach is still running out there. I'm planning a long run next Saturday, then a 5K and pool workout the following Saturday, then pool workout only on the 25th and my final 5K for the season on the 27th, U.S. Memorial Day.
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Post by Deleted on May 6, 2013 8:06:37 GMT -5
Ratchets, that sucks about the race. I know what a messed up race day is like! ; )
Nancy, good job on the race.
I did my final long run before the marathon, yesterday. It was the perfect day, sunny, warm, but not too warm. My buddy and I started later than we normally do, about 9:00 and did 20 miles. We met our families in the park for a picnic afterwards at noon. The run felt great, but I did get a little dehydrated. I felt my hands starting to shake and cramp when we stopped. I only carry about 16 oz of water with my in one water bottle. I need to make sure I get enough liquid in my at each water stop during the marathon.
So now I start my 3 week taper and then it is marathon day. I am definitely feeling much more confident than I was a week ago.
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NancysSummerSip
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Post by NancysSummerSip on May 6, 2013 9:33:34 GMT -5
Archie, we are all rooting for you. Is this race big enough to be "live" on line, so your friends can track you?
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NancysSummerSip
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Post by NancysSummerSip on May 6, 2013 9:49:27 GMT -5
OK, Archie...that looks like code, and I have no idea what it means. I need a translator. Or more caffeine. Or both.
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Post by Deleted on May 6, 2013 10:09:08 GMT -5
OK, Archie...that looks like code, and I have no idea what it means. I need a translator. Or more caffeine. Or both. I was trying to embed my garmin's report of my 20 miler, but it wasn't working.
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NancysSummerSip
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Post by NancysSummerSip on May 6, 2013 10:17:24 GMT -5
Oh, gotcha. I thought it looked kinda familiar; I knew Garmin when I saw it.
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NancysSummerSip
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Post by NancysSummerSip on May 6, 2013 11:59:43 GMT -5
I'll do a virtual run with you, Ratchets. I run on Wednesdays anyway....yeah, I know I'm a few hours behind you. But that's my speed workout day, so maybe I can keep up.
And I ran this morning with my new shoes. Gosh, all that nice, new, spongy cushioning is wonderful!
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2013 9:26:22 GMT -5
Had a nice speedwork run last night. Added about two blocks to my 30 minutes.
I'm doing an interesting race this weekend, a five-miler. Not a common distance race down here, but just one I decided on at kind of the last minute, because I've never done it. I'll swim afterwards, then meet my half-marathoner friend for lunch. I have no idea where he is on that situation. I do know all four races for that weekend are now sold out, so hopefully, he got in.
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2013 11:47:51 GMT -5
My final race for the season is May 27. I am actually looking forward to a few months of no racing. Running, yes; just no racing. And the speed workouts are certainly a help. I'm still jonesing for those phone apps for running. I plan a fairly light meal Saturday: fish, salad and a very small serving of plain carbs. Sunday will be a small serving of instant brown sugar/maple oatmeal. Weather is expected to be warm, and possibly rainy. If it does rain on race day, I plan on wearing my old shoes. I have no idea how my friend is doing. I'm not nagging him on the issue. Not even sure I will ask him about the situation. If he goes there first, fine. But he is now less than eight months from Disney, and not even a 5K done. I cannot make him do it.
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2013 16:26:26 GMT -5
LMAO at your burgers and beer pre-race! No way I could run on that, ever. I have to eat light the night before, and in fact, the day before, or I am just doomed.
I have a swim meet in October that includes a huge pasta buffet for all the participants. Um, like no thanks. I'd sink like a rock.
I'll ask my friend which app he uses; I know it's one of those you mentioned, but I don't recall which it is. It works for him, but he has no signal issues. Then again, he's not running on a nature trail; he's running where there is plenty of signal. And I have invited him to run a race with me, or I'd go run one near him. But he does not feel ready, he says. He says he wants to finish strong, and not walk any of it. I don't think that would be an issue for him, and he's overthinking it. But he's a grownup, and has to make the decisions for himself. If he did get his application in for Disney, he still has until Nov. 1 to turn in a time, but it has to be a 10K time, not a 5K time. And from June through September, there are virtually no races here, due to heat issues. He could run a race anywhere, as long as it is sanctioned, and use that time, however; the race does not have to be local.
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Cookies Galore
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Post by Cookies Galore on May 9, 2013 18:59:07 GMT -5
The phone apps seem to be good and bad Nancy. I tried one called mapmyrun, and couldn't get it to work because I couldn't get a wi-fi signal on the natre trail I use when I run at lunch. I guess it needed the signal to get the run started. I switched to another app called runkeeper, and it will record the run but won't save it until I get to an area that has wi-fi...which isn't a big deal. I did notice on the two races that runkeeper said I did a mile way before the sign, and the two mile point was a little off too. Think the rest were ok though, right around where the signs were, so I don't know if that was a GPS problem or if the signs were in the wrong spot. Also, on this last race it clocked me spot on at 5.00 miles at 47.07, but I forgot to turn it off when finished for a minute or so, and the official race results said 47:27 so there was a big discrepency on time. I don't know which is to blame, maybe I started the app recording it too late or something. It always seemed right on when doing runs aroudn the neighborhood though . Anyway, just rambling on about it now LoL! I use map my run, but I turn the wifi off to use it. It works on GPS and wifi interferes with that, or at least that's the only way I can get it to work. It works fine for me, though the maps always look funny - the mapped route makes it looks like I'm running zig-zag and in the river (I run across a bridge to get to the running/biking trail around here)! And lol on the BBQ the night before your first race! The night before my first 10k I was up drinking wine until 12:30. Oops!
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NancysSummerSip
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Post by NancysSummerSip on May 10, 2013 9:18:23 GMT -5
Haha...I understand. I'm not planning to do that diet on another serious race anymore...because it hurt ! Lessons learned...I'm not 30 anymore...
What you said about him running where there is plenty of signals brought up something else too...is to not discount running off-road or cross-country. They do that a bit in this running club, and it kicks my ass every time! I can really feel the difference, and it's not just a little bit...when we get back on the road it feels so nice, even if it's uphill! I know it isn't this way in the states because I grew up in a rural area, but here the farms all have turnstyles that you can go through to pass through the fields...it makes for a challenging run. There was a pretty funny incident about a stampede the other night haha...it made for some good laughs during a tough run !
Yeah, you're right, he's a grownup. I see that attitude a lot with this club I'm in...there is alot of folks who won't enter a race unless they think they will do well...and by that I mean really well. This guy I carpooled with to these two runs won't run a marathon, because he took 4th place in the 5-mile race and has only built up to 18-mile long runs...the dude is fast as hell and would not be embarrassed, but that's his mindset I guess. So it takes all types. I'm pretty competitive also at times, but I know on a run I'm not even close to finshing with the leaders so I compete with my own times. If he's still trying to improve and doesn't want to do a race I think he's got a good mindset, but if he's blowing it off until the last minute he's probably going to be in trouble. Like you said though, it's his choice... I know, I know...I should attempt another cross-country type of race. Last one I did, the one a couple of weeks back on the soggy golf course sucked, though. Mostly because it was wet AND I had no idea most of the race was going to be on the golf course. Prior to that I did one last year on a 5K course that was a combination of asphalt, concrete, grass, sand and wood chips. Now in that case, I knew the course was going to consist of all those things. Problem was, we'd had a really wet week before the race, and the wood chip/grass portion of the course had been underwater. What a sloggy mess that was! I don't get the mindset of having to do really well (like getting a medal) at a race in order to run it. For me, the challenge has always been to go and do it. The medals may come eventually - or they may not. Took years for me to get my first medal. Same thing with swim meets, too. Most of our team members won't DARE go to a meet, because they fear looking bad. Heck, been there looked bad. Also been there, looked good. I find I like to go as much for meeting new people and learning new techniques as I do for the meet itself.
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Post by Deleted on May 11, 2013 7:52:48 GMT -5
I was in DC for work and I got to run through the national Mall, around the Washington Monument, to the Lincoln Memorial, past the FBI and DOJ buildings, etc. I was awesome. It even made running through the pouring rain worth it.
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NancysSummerSip
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Post by NancysSummerSip on May 11, 2013 13:27:13 GMT -5
Archie, you had an awesome place to run; I love, love, love DC! When I was last there, I stayed in Georgetown, and ran through the hilly streets. Nice views of the old architecture, good window shopping, but boy, did that hurt!
I've got my five-mile race tomorrow, and it's an hour's drive to get there. I normally would never travel that far for a running event, but we don't get five-mile races at all up my way. So I am mostly doing stuff around the house (making and freezing pizza dough, making brownies using a "healthy" recipe with applesauce and honey and whole-wheat flour), and packing for tomorrow (I will be swimming after the race, then going out for lunch). Dinner is salmon and roasted broccoli, with roasted potatoes in addition for DH. Oh, and I am adding some additional fluids today. Weather is looking hot at the start: mid 70s.
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NancysSummerSip
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Post by NancysSummerSip on May 11, 2013 13:59:34 GMT -5
Thanks!
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NancysSummerSip
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Post by NancysSummerSip on May 12, 2013 15:47:20 GMT -5
Back home and recovering. Not my best race ever. If I had stopped at a 5K, instead of doing the five miler, it would have been awesome (well, awesome for me - like around 36 minutes). That extra two miles was costly. The last mile was not marked well (this was an inaugural event, and the last mile was through a local marina/park, with a lot of weird and confusing little pathways). It was hot, humid, windless and cloudless, close to eighty at the start. There were elevation changes, but nothing I hadn't seen before.
But overall I thought the organizers did a good job. Water stops every mile, which is rare even in this hot climate. Nice tech T-shirts and finisher's medals, and no other silly junk (I hate the junky goody bags - I'd rather the money went to the race's charity). The start was a little late, but we're talking about two or three minutes. Police were everywhere, traffic control perfect, parking plentiful (although none of it was free), and the post-race food looked good, from what I saw.
I did not eat, since I went to the local pool and swam after than, then met my halt-marathoner friend for lunch. Yes, he did make deadline for Disney. And I did not bring up the subject; he did. I told him I was proud of him for keeping his word, and that he's lost weight and looks good. I also told him that if he decided to run any local events this summer, I'd do it with him, and left it at that. He knows he can get into Disney without a qualifying time (they will start him in the back), but I hope he rethinks that scenario.
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NancysSummerSip
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Post by NancysSummerSip on May 13, 2013 13:34:45 GMT -5
Crap. I just checked the results from yesterday. Turns out I left before I should have. I was third in my age group. I left before the trophy presentation. I had no idea I did well enough to get one. I did email the event organizer, to see if it's still available. I feel like a jerk. And yes, I did apologize and explain why I had to leave right after the race. I hope my friend takes it seriously, too. His eating habits have changed, for sure. He ordered a chicken sandwich at lunch yesterday. A grilled chicken sandwich. I was impressed. Ratchets, good luck Wednesday. UPDATE: They are sending the medal, and not asking me to pay the postage. What a nice group of people. I will totally run that race again next year!
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NancysSummerSip
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Post by NancysSummerSip on May 16, 2013 8:56:14 GMT -5
Ratchets, that's a great time! I'd seriously hurt somebody to get below 30 minutes.
I was at about 36 minutes for a 5K last Sunday; my last 5K for the season is a week and a half away, and it will be very hot by then. The course, which I know well, will have shade, and some slight elevation changes. I have a long run planned for this Sunday (I'm doing volunteer work Saturday, so it will be my rest day). I did my speedwork last night and really enjoyed it.
I'm debating on joining a local running group that does some long weekend runs. I don't need a group to get me out there, but it might be a nice thing from a social standpoint.
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NancysSummerSip
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Post by NancysSummerSip on May 19, 2013 11:11:50 GMT -5
OK, got a six-mile run in this morning. Dang, it is getting hot out there. I don't normally go through 16 ounces of water on that much mileage, but I did today.
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Post by Deleted on May 21, 2013 9:29:48 GMT -5
Not a good week for back pain. I woke up the other morning with lower back pain and stiffness. It feels a little better today, but not great. I am really, really hoping it will go away before the race. If not, I will have take a bunch of motrin and grin and bear it.
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NancysSummerSip
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Post by NancysSummerSip on May 21, 2013 9:33:39 GMT -5
Archie, isn't your race in less than two weeks?
I just got an invite to a party for next Sunday, the day before my last race. Not a good thing, in that I eat very lightly the day before an event. I will be bringing raw veggies and fruit as my contribution, I think, and skipping the party food. I'd like to go, and I know DH would enjoy it. But I don't ever expect anyone to cater to me; I just bring my own stuff.
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Post by Deleted on May 21, 2013 9:35:38 GMT -5
Archie, isn't your race in less than two weeks? I just got an invite to a party for next Sunday, the day before my last race. Not a good thing, in that I eat very lightly the day before an event. I will be bringing raw veggies and fruit as my contribution, I think, and skipping the party food. I'd like to go, and I know DH would enjoy it. But I don't ever expect anyone to cater to me; I just bring my own stuff. Race is on Sunday! It is a 4 hour drive, which I am also worried about with my back, but we are going up on Friday, so at least I have some time to possibly get the kinks worked out.
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NancysSummerSip
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Post by NancysSummerSip on May 21, 2013 9:40:57 GMT -5
Good plan to go up early. No way I could run a race like that after sitting for even half that time!
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