Month of October - WISH Team Walkers and Runners

[Ronda93]

MArathon Weekend - We'll eb at Pop adn BW BAkery too!

oooh, tell me more about the bakery!!

Ronda

 

[bunnyfoo]

Hi everyone! Sorry I haven't been around for a while. I finished off September with a 1/2 and then a couple of days later we were off to WDW for our vacation. I did get to run a couple of times while I was there. I did 3 milers around the Boardwalk/BC area and also at CS. Both were really scenic but boy was it ever humid! I got back last week and it was the complete opposite weather conditions.

I did a 10K on Saturday at the Toronto zoo. The course was twisty and had small hills but was manageable. I had no expectations since I hadn't really been training on vacation. I did run negative splits (with the last one being 9:35 m/m) and PB'ed at 1:00:24. I wish I had checked my watch near the end, I definitely would have tried to finish under 1:00.

Training for the January 1/2 starts this week but Mondays are my gym day so I'll be there doing weights, core exercises and the like. I'll be out tomorrow morning for a 3 miler! I noticed that the sun doesn't really come out until about 7:15AM so I guess I'll be running in the dark.

Carrie - Congrats on your half! Is the BW meet on Monday?

Kara - Hope your colds don't hang around!

Have a great day everyone!

 

[wtpclc]

BW Bakery Meet - Usually at 9 am Monday. Very casual. Hobble over, wear you medals and have breakfast adn take pix. Near and dear to my heart as it was my first official WISH meet.

 

[bounceliketigger]

Love the BW bakery! WISH I could be there next week to meet some of you folks, but taking off on Sunday after the TOT 13K. Maybe next time!

 

[wtpclc]

BW Bakery Meet - Usually at 9 am Monday. Very casual. Hobble over, wear you medals and have breakfast adn take pix. Near and dear to my heart as it was my first official WISH meet.

Just want to clarify that this is a marathon weekend meet, not ToT weekend.

 

[Ronda93]

The week that is:

M - bike to work - DONE
T - 3 miles, R3/W1 - DONE, 11:36, 12:22, 12:09
W - bike to work
R - 3 miles, all run
F - bike to work
S - 4 miles, R10/W3

It was stormy during my usual run-before-work time. I didn't go out until 9:30 a.m. Party sunny and 60 degrees. First mile was quick! My HR pushed up again. Glad to get it in before lunch.

Thanks for the bakery info. Hope to get over there January 11.

Ronda

 

[tmbcole]

I hope I'm posting in the right place. I would love to become a member of the WISH Team. I'm a new runner myself and I would love to learn what other people are doing to gain speed and endurance. My husband and I ran our first 5K at the ESPN The Weekend in February 2009. We'll sign up again for 2010 as soon as it's posted on Disney's site. We had a great time last year. I would also like to train for a 1/2 marathon. Disney seems like they have their act together and we were quite impressed with the ESPN The Weekend 5K.

 

[dstevens]

Were any of you folks at the Detroit marathon this past weekend when the sad problems arose? I know it's rare for one person to die let alone three during a 1/2 or even full marathon.

 

[wtpclc]

Tina - Welcome!You are in teh right place!!!! My favorite starting advice for someone who want to do a half is to get John "The penguin" Bingham's MArathonign for Mortoals. it has trinign plkans, inspiration adn great advice. Le tus know if you have any questions alogn the way!

Dale - funwalker was at Detroit. She didn't even know anythign had happened unitl the news the next day, though. Just awful. I haven't seen if they had autopsy results yeat, but I don't understand. It was cold. So, no heat issues. just wondering if people just jumped in w/o trianing and should have been to the doc first. Just don't know. So sad fro any race, but it really is a great one and I hate to see this put a damper on it. (Not to lessen the fact that it's awful that so many (any) died.)

DId OK with 40 min last night, but a bit stiff. Must admit tha ti'm not looking forward to 45 min otnight, but that's how it's got to be due ot travel fro ToT.

 

[bunnyfoo]

Carrie - Have fun and good luck at TOT! I hope the hot weather in Florida has broken. Are you going to be getting the bonus medal?

Tina - Welcome! I'm certain not a speedy runner by any means. I've been told that it takes time to build up speed (I'm just impatient). I do a day of speedwork every week. For cross training, I do weights, core exercises and I'm trying to incorporate plyometrics.

AFM - Wouldn't you know it... the day on my schedule that calls for speedwork, it's raining. I doubt it will be dry by the time I get home but at least if it stops raining I'll be happy.

Have a great day everyone!

 

[Sandy321]

Yes. Three men died that day. It was a shocker. I actually saw one of the men go down. I was between miles 11 and 12 and the ambulances were already there for the first guy who fell. And, then the second one fell very close. It was the first death in the Detroit Marathon since 1994. The course is actually fairly flat. The hills are mostly in miles 7 - 12. The weather was gorgeous. I'm looking forward to seeing what made those men die. Two of them were young - 26 and 32. It's just heartbreaking.

This was Jennifer's post from the "doing the Donald" thread - a support group for the 1/2 milers running the Half in 2010 thread... just awful!

Carrie Good luck to you!! I'm only half hiding! I'm trying to get over the fear and the panic I've gotten the last 2 times I went out to practice - my mind is just stupid!!

Tina I think Disney does an AWESOME job for the Half - every mile there are volunteers out there playing music, or entertaining - so much so you dont even miss the headphones/ipods!! And the people that volunteer to man the water stations do a FABULOUS JOB!!

Like others have stated to increase speed just takes getting stronger - to get stronger you have to work at it!! DH works on speed every now and again - but he's in good shape! When he works on speed, he comes back DRENCHED!!

The weather is great now, and its supposed to be fabulous later - I'm going to try and get 2 miles in!!! It surely would help if I could enjoy it, and look at it as an enjoyment, instead of a punishment!

 

[wtpclc]

Vicky - NOpe. No special medal for me. I'm actually doing a record for me (3 Disney Races). No medal for January, Princers adn ToT, though. Oh well, still trips to WDW!

Sandy - SO sorry your brainis fighting you. (((hugs)))

 

[bunnyfoo]

Hi everyone! Just quickly popping in - did some speedwork at the track yesterday. I did one lap at 5K pace and thought it would be fun to see how fast I could go if I just went all out. I got in one lap at 8:30, one at 8:11 and my fastest was 7:47! Now how do I keep up that pace for 13 miles I also did 3 miles this morning at a much easier pace...

Sandy - I'm like that sometimes too - 6 miles will be a piece of cake but I'll really struggle with a short 3 miles! How did you do with the 2 miles?

Carrie - I like the idea of three trips better than a bonus medal too Which did you like better - the Princess Half or the January races?

Make it a great day everyone!

 

[wtpclc]

Vicky - Hard to say. They did an awesoem job with Princess. I went there practically screaming "I ain't no sitnkin' princess". Was bummed that the Minnie was gone. Only went to eb with some firends. Well, I wanted ot eb a princess that wekend. A lot of nice touches. However, the on course characters were not my fave, because I was not a Princess girl. SO, if I had to pick. I'd pick January. More energy, more of my fave characters adn more WISHers.

 

[Ronda93]

M - bike to work - DONE
T - 3 miles, R3/W1 - DONE, 11:36, 12:22, 12:09
W - bike to work - DONE
R - 3 miles, all run - DONE, on the treadmill. I hate the treadmill
F - bike to work
S - 4 miles, R10/W3

Ronda

 

[FireDancer]

Kara- Glad the trip went well. Getting a run in at WDW is a lot of fun. I think there are more runs I enjoy there than restaurants at this point.

Bounceliketigger- Welcome to the boards. Glad you were able to stay inspired and push through the setbacks. Good luck at the ToT run.

Tina- Welcome. The short answer for how to get faster and gain endurance is to put in the miles. Long slow runs will build endurance while short fast runs will build speed. Eventually the long slow runs will get faster and the short fast runs will get slower. It takes time and patience. You don't want to go too far too fast because it is hard to get the miles in when you are laid up nursing an injury. I like the 10% rule. It is a two parter and goes a bit like this:

Don't increase your weekly mileage by more then 10% form week to week. Ran 10 miles this week, run 11 next.

Don't increase the distance of your furthest run by more than 10%. Longest run 5 miles? Next one should be 5.5.

As you get more experience these rules are less rigid but for a beginner I would stick to them.

Dale- I read about the deaths and was surprised. I would have been less surprised if it was a hot race like Chicago a couple of years ago but it wasn't that warm. It's always sad when someone dies at an event like that. It goes from a wonderful accomplishment to sadness.

Vicky- Ah yes, speedwork. Nothing more fun than 400m or 200m repeats in a circle...except perhaps a strategic ball pein hammer blow to the cranium.

As for me, I am leaving work at noon tomorrow to head to Niagara Falls for my first attempt at 26.2. My miles are a bit lower than I would have liked this month but life and Cleveland weather has just gotten in the way. I am confident I will finish as long as this little cold I have been fighting doesn't get too bad. If it does I will have to slow down but I plan on finishing no matter how slow the times are.

 

[MouseDogMom]

Frank - Have a great race in Niagara Falls. I'm sure you'll do fine, even though your mileage isn't what you'd hoped for. Sometimes that's a good thing!

Vicky - Strangely enough, I'm finding that I really enjoy speedwork on the track. I'm nowhere near a 7:47 mile yet, but the times keep getting faster than I ever imagined they could.

Bounceliketigger - It sounds like you're doing a really good schedule for right now. Frank's suggestion is a good one. Be very careful about adding mileage too fast. That's a sure way to get injured, so take it slow. I run with a local Galloway group, and they suggest two mid-week runs in addition to the weekly long run. You're pretty much doing that already.

Tina - What Frank said. Work on the endurance and miles first, then the speed. Don't try to do both at one time in the beginning.

Dale - Our Galloway director had some interesting observations on the Detroit marathon. He's from Detroit, and has run that marathon 4 times. He posted a list of rules/recommendations which I'm going to share:

1. Don't forget that we are in this for fun, comraderie and then accomplishment. Pushing yourself unnecessarily is not fun and your friends shouldn't let you do it.

2. Always carry your own water and essentials. ALWAYS!!! There is no way that carrying water is going to slow you down!

3. Partner up on race day - there is safety in numbers and when you partner with someone, you can keep an eye on each other while encouraging each other to the finish line. All my most memorable and enjoyable races are the ones I ran with others.

3. Listen to your doctor and your body. Every single one of you should be getting annual physicals, whether you are 15 or 50 or 80! If you aren't feeling well during or after a run or race - seek assistance. I'll admit I ran a dangerous race this year in Nashville (yes, a runner died that day too!) when the temperatures were in the high 80's - but hydration, sodium supplements and the buddy system kept me and my partner safe.

4. There are times when bailing from a training run or a race is the smart thing to do. Also, always carry ID with you along with any pertinent medical info. This can save your life.

5. While I encourage the pursuit of PR's - don't let that be your only goal on race day.....Set of goal of making a friend, or helping someone or enjoying the race course. Running is rewarding in so many ways - Discover the true joys of running and do it safely !!!

As for me - skipped my speedwork Monday, ran 5 miles Wednesday, doing 10 on Saturday. Am battling trying to wear contacts again so that running will be easier than dealing with glasses in the rain, the sweat, or needing the prescription sunglasses to be able to see. It's much harder than it was when I was 20 years younger!

Jackie

 

[bounceliketigger]

Kara- Glad the trip went well. Getting a run in at WDW is a lot of fun. I think there are more runs I enjoy there than restaurants at this point.

Bounceliketigger- Welcome to the boards. Glad you were able to stay inspired and push through the setbacks. Good luck at the ToT run.

Tina- Welcome. The short answer for how to get faster and gain endurance is to put in the miles. Long slow runs will build endurance while short fast runs will build speed. Eventually the long slow runs will get faster and the short fast runs will get slower. It takes time and patience. You don't want to go too far too fast because it is hard to get the miles in when you are laid up nursing an injury. I like the 10% rule. It is a two parter and goes a bit like this:

Don't increase your weekly mileage by more then 10% form week to week. Ran 10 miles this week, run 11 next.

Don't increase the distance of your furthest run by more than 10%. Longest run 5 miles? Next one should be 5.5.

As you get more experience these rules are less rigid but for a beginner I would stick to them.

Dale- I read about the deaths and was surprised. I would have been less surprised if it was a hot race like Chicago a couple of years ago but it wasn't that warm. It's always sad when someone dies at an event like that. It goes from a wonderful accomplishment to sadness.

Vicky- Ah yes, speedwork. Nothing more fun than 400m or 200m repeats in a circle...except perhaps a strategic ball pein hammer blow to the cranium.

As for me, I am leaving work at noon tomorrow to head to Niagara Falls for my first attempt at 26.2. My miles are a bit lower than I would have liked this month but life and Cleveland weather has just gotten in the way. I am confident I will finish as long as this little cold I have been fighting doesn't get too bad. If it does I will have to slow down but I plan on finishing no matter how slow the times are.

Thanks for the encouragement & great tips!

 

[bounceliketigger]

Frank - Have a great race in Niagara Falls. I'm sure you'll do fine, even though your mileage isn't what you'd hoped for. Sometimes that's a good thing!

Vicky - Strangely enough, I'm finding that I really enjoy speedwork on the track. I'm nowhere near a 7:47 mile yet, but the times keep getting faster than I ever imagined they could.

Bounceliketigger - It sounds like you're doing a really good schedule for right now. Frank's suggestion is a good one. Be very careful about adding mileage too fast. That's a sure way to get injured, so take it slow. I run with a local Galloway group, and they suggest two mid-week runs in addition to the weekly long run. You're pretty much doing that already.

Tina - What Frank said. Work on the endurance and miles first, then the speed. Don't try to do both at one time in the beginning.

Dale - Our Galloway director had some interesting observations on the Detroit marathon. He's from Detroit, and has run that marathon 4 times. He posted a list of rules/recommendations which I'm going to share:

1. Don't forget that we are in this for fun, comraderie and then accomplishment. Pushing yourself unnecessarily is not fun and your friends shouldn't let you do it.

2. Always carry your own water and essentials. ALWAYS!!! There is no way that carrying water is going to slow you down!

3. Partner up on race day - there is safety in numbers and when you partner with someone, you can keep an eye on each other while encouraging each other to the finish line. All my most memorable and enjoyable races are the ones I ran with others.

3. Listen to your doctor and your body. Every single one of you should be getting annual physicals, whether you are 15 or 50 or 80! If you aren't feeling well during or after a run or race - seek assistance. I'll admit I ran a dangerous race this year in Nashville (yes, a runner died that day too!) when the temperatures were in the high 80's - but hydration, sodium supplements and the buddy system kept me and my partner safe.

4. There are times when bailing from a training run or a race is the smart thing to do. Also, always carry ID with you along with any pertinent medical info. This can save your life.

5. While I encourage the pursuit of PR's - don't let that be your only goal on race day.....Set of goal of making a friend, or helping someone or enjoying the race course. Running is rewarding in so many ways - Discover the true joys of running and do it safely !!!

As for me - skipped my speedwork Monday, ran 5 miles Wednesday, doing 10 on Saturday. Am battling trying to wear contacts again so that running will be easier than dealing with glasses in the rain, the sweat, or needing the prescription sunglasses to be able to see. It's much harder than it was when I was 20 years younger!

Jackie

Jackie,
Thanks for the welcome, encouragement & advice. Which I had taken that advice when I started. I guess I'm a competitive gal & of course did too much too fast. The result, strain after strain, injury after injury. But I think I've learned my lesson! Who knows, if the TOT goes well, maybe I'll decide to be a "Princess" in March!

Thanks again! Hope to meet some of you WISHers on Saturday!

Shan

 

[jmasgat]

Hi all,

Been delinquent for a while....RFTT took me to WDW for a few days and then just came back from MA (where there was snow and 70 degree weather within a few days of one antoher!) Have been a slug while gone and now have to make up for it by cramming a few runs in a short time.

Welcome to the newbies! good luck in your training and we hope to meet you at an upcoming Disney race.

Vicky WTG on the speedwork. It is a standard part of my race training--I use the FIRST plans. (www.furman.edu/first). You might want to check out one of the plans/their philosophy just to get an idea of how they use speedwork--give you an idea of how you might incorporate it into your workout, and what it might mean for race pacing. Of course, it isn't intended to be your race pace, but depending ont the race length would be 1-2 minutes faster. For example, when I was doing their 5k plan, I did some intervals (short!) as fast as 7:06, and my best 5k w race results as 7:50 mpm. For the marathon plan I have, I am doing intervals at 7:30 (even 1 mile repeats!), based on a planned race pace of 9:00 (not that I expect to do that pace, but at least I am trying to train for it!)

Anyway...better go run!

Maura