Team 8 Jessica's Rabbits Bios and Info

[julia & nicks mom]

If you guys won't get someone new then I can go ahead and give you my miles each week...I just am not sure how high the mileage and minutes will be...I am trying to start a home business and am just worried that my mileage will not be that great - on top of that I feel like this bronchitis has kicked my butt and am getting frustrated and I don't want to let you guys down...although I am training for a half in May so hopefully it will get up there...

 

[Stitch_lover_Sith]

This is a team effort and what the weekly totals do not show is that there was one day I only did .02 miles on the treadmill. Every little bit helps, I can get gonzo miles by biking but I also do not contribute many hours. We are here to support each other and who cares if we win the Prize. At the end of this year we will have all won by doing something for ourselves.
Erin

 

[biggertigger]

Craig: Sorry, I had previously posted my times and mileage to this thread, but I guess i should have waited and compiled it at the end of the week.

My stats:
2/3: 10.4 miles, 1hr 54min
2/5: 4.29 miles, 45min
2/7: 3.26 miles, 48min

Thanks,
Jeff

 

[Calcio]

Thanks Jeff, that's a pretty good week so close to the Disney races. I know you have another half coming up soon, and I see it in your training.

And give your lovely bride a hug from all of us. No one is more highly thought of around here than she.

Craig

 

[littlegreydonkey]

I knew i should have posted Thursday when I finished!! Life is manic at moment so hard to get on here - did get our four days last week though, but not going to help us take over Matt. Here's mine


Running/walking: 13.2 miles (hours: 2.20)
Plus 20 minute cycle - Helen

 

[AmyBeth68]

Hi guys

just checking in to update.

Steve...wow what a cycling story you had from this weekend. Reminds me I need to get that kit for my bike!!!

Helen...Great week . Just a reminder that you can count your cycling miles (you may have done so).

Scott...AWESOME week. You posted big numbers for us. THANK YOU!


OK....so since Friday my numbers have been low. I'm nursing a shoulder injury and have a sore elbow. WAY TOO MANY push-ups, planks, weights . I teach classes where I need to demonstrate proper form so I end up doing tons of these exercises over and over w/ no rest days. It's taking a toll on my old joints I think. I need to use students to demo for me for a few weeks. Anyway...I chose to not do a heavy yoga class and simply taught my saturday.

Since Friday I've logged 6 miles and 2 hours of exercise total. The miles should bump up a little more this week but the total hours may drop. It's fun though...I love seeing what everyone is doing to stay fit and healthy!

And Craig...did I see that you'll be running Minnie? I hope so..your pace goal is where Scott and I hope to be. Sub 9 for the entire race. Not sure I can pull it off but you two definitely can!!!!

Which brings me to my next question....does anybody here do speed work regularly? If so, have you done it on a treadmill? I really want to work one day on bringing my pace up to snuff. I'm hoping to PR in a 5K. I think I can do it with a little discipline and hard work. But speed training is necessary. I just can't get to a track...but a treadie is definitely available.

TIA!

 

[Calcio]

Amy

Yes, I'll be at the starting line on May 4, and yes, my target is a bit faster tham 9 mpm. You and Scott are absolutely welcome to run on my shoulder. Better stated, I would love to have you 2 on my shoulder during the race. It's so much easier to run hard when you have someone right next to you, pulling each other through respective tough parts.

I do a fair amount of speedwork, and when necessary, like today, I'm happy to use the treadmill. This likely goes back to my high school track background, but I really enjoy some type of interval or speed workout, every week or two.

I had a running bible several years ago titled "Run Farther, Run Faster." It's point was to run fast you need to run fast. When I picked it up I had run a bunch of 10K's between 40 and 41, but couldn't get under 40. I followed the philosophy over the winter, and in April went sub-38 in a 10K. When I finished all I could say was, "where did that come from?"

The key is running fast trains your body to run fast and relax at the same time. If you don't do this when training, on race day you can run fast, but your body strains as it hasn't done enough of it. Try to run perhaps 20-30 seconds per mile faster than your race pace over varying distance, perhaps 400, 800, or 1600 meters, whatever you like. If you've done a few of these workouts, on race day your target pace will feel slow and very easy. Also don't do this too often, or you risk injury or burnout.

Today was my first speed workout for Minnie. My target is around 8:55 per mile, so I ran the following:

1/2 mile at 10:20 per mile pace
1/2 mile at 9:20
1/2 mile at 10:10
1/2 mile at 9:05
1/2 mile at 10:00
1/2 mile at 8:48
1/2 mile at 9:50
3/4 mile at 8:35
3/4 mile continually easing off, finishing at 9:40 pace.

This brought me in the 5 miles at 46:30. I never felt like I was really pushing it, and I eased back to recover during the run. After I knew I had worked, but wasn't really tired or sore at all.

Ideally I'd do this on an outdoor track, but today was the treadmill. I always set the incline at 0.5 degrees, which I find is a bit tougher than running flats outside.

The nice part of a speed workout like this is it's actually easy mentally. It's not 5 miles, it's a bunch of individual segments, each of which go by really quickly and require concentration.

I'm sure we'll go back and forth on this in the next few months. I suspect I'll do something like this every 2 weeks between now and May 4.

Take care of the arm and elbow, and thanks for giving me the opportunity to talk about speedwork! After so many boring LSD runs for the marathon, today was a total treat.

Craig

 

[AmyBeth68]

Thank you Craig! Great info there ...I appreciate you taking the time to put it down for me. I think I will attempt that workout this week when I do my first ever "speed" training. I've done tempo runs a lot..but never an actual speed training day. I hope it helps!! My last 5 Mile race I finished in 43:something LOL. Anyway...I want to keep that pace for the 9 miler. It's going to be a big challenge for me. For Scott..that's a walk in the park...but it will require a lot of hard work for me LOL! I'm not speedy by nature...well....I can sprint like the dickens...give me a 100 yard dash and I'm good. BUT...over the long haul I'm really not quick. I love a challenge though!

 

[mousemgr2]

Sorry it has taken me a while to post this. I'm normally not very active on the internet over the weekend.

Here's my little contribution to the team:

2.5 miles on the treadmill (or 40 minutes depending on how you're counting it)
20 minutes of stair climbing.
20 minutes of snow shoveling.

Looking forward to a more active week this week.

-Susan

 

[ScoJo15]

My last 5 Mile race I finished in 43:something LOL. Anyway...I want to keep that pace for the 9 miler. It's going to be a big challenge for me. For Scott..that's a walk in the park...but it will require a lot of hard work for me LOL!

I'll be with you every step of the way Amy. With your hard work and relentless dedication, i KNOW you can maintain that pace for a 15k :

 

[Calcio]

Thanks Susan, we appreciate your contribution.

Amy, as Scott says, I'm sure you can turn 5 in 43 into 9.32 in 84, especially with some speed training and running in a crowd.

Craig

 

[skfulkers]

Hey guys! I'm glad to see our team thread is moving along. (Don't tell the main thread, but this is the thread I check first every time I get online ).

Craig--thanks for all the info on speedwork. I've done a little in the past, but not enough. Like Amy, I tend to do tempo runs, but not enough speed work. My past experiences with trying to run a faster race have been going longer distances in training and then hitting the race a little harder because it's a shorter distance. For the Flying Pig half last year, I did LRs of 18 miles so that the 13.1 would be easier at a faster pace. I know this is probably not the correct way to do it, but it worked for me. I'm going to try to do it the "right" way this year, and I'm going to try to follow your advice. Thanks again!

Susan, Helen, Jeff--great job on the weekly totals! I haven't checked the main spreadsheet today, but I bet we're close to first place (even though the place isn't supposed to matter, I'll admit....I love to win! ).

Scott/Amy--definitely GO GET A BIKE REPAIR KIT! I thought I was prepared with a spare tube, patch kit and a few CO2 catridges, but somehow I still managed to be stranded in the middle of nowhere in a man's version of high heels. And Amy, hope your shoulder and elbow recover quickly!

Kate--take it easy on yourself. Hope the bronchitis subsides. By the way, I did get your PM, I'm just REALLY slow about answering those. I forwarded it to Krista, and she said she'll reply too, so now I can blame my lateness on her.

Well, I'm trying to add to our miles. I had an 11 mile run scheduled for today and started the first 5 on the treadmill this morning because it was 12 degrees with 30 mph winds and windchills WELL below zero. But after 5 miles, I couldn't take the treadmill anymore, so I put on about 15 layers of clothes and went outside. Ok, it was cold. I had every inch of skin covered, but even the slightest crease between my face mask and sunglasses brought stinging cold that I was sure would turn to frostbite. I thought I loved cold weather running, but this was beyond anything I had run in before. But I'm happy to say I can add 11 more miles to our total.

Hope everyone had a great weekend. Talk to you guys soon!

Steve

 

[windwalker]

Oh great Mickey, forgive us on the Hakuna Matata team, for the whippin we are gonna put on the poor bunnies.


Attack Panda

 

[ScoJo15]

Scott/Amy--definitely GO GET A BIKE REPAIR KIT! I thought I was prepared with a spare tube, patch kit and a few CO2 catridges, but somehow I still managed to be stranded in the middle of nowhere in a man's version of high heels.

So does this mean we can officially dub Krista the lead coordinator of the Team 8 Chase Crew?

(off to go buy a flare gun, GPS and copy of Survivorman's latest book to go with my CO2 cartridges...thanks Steve for putting the thrill of adventure back into the weekly bike ride!)

 

[biggertigger]

Craig: Thanks - I will definitely give my DH a hug...she inspires me to no end!

Susan: Good job at getting out there and putting in the time/miles last week! I know it's tough some days, and you may think that your miles/minutes are 'little', but just doing the workout at all is a major accomplishment.

- Jeff

 

[twoWDWfools]

Good afternoon team!

Bad weekend here by way of working out. Went to motorcycle show on Saturday (I am so ready for spring to get mine back out) then yesterday was -2 with -20 windchill. I refused to leave the house. Took care of housework, laundry, hanging new photos, etc. By the time dinner was done, so was I.

But back on track for this eve and going to try to get some extra time/miles in this week. Have new shoes (got fitted) and they feel great. Actually feels like I can walk faster/easier so looking forward to picking up the pace and distance.

 

[julia & nicks mom]

Hello...

I got a mile in this weekend - but the lungs are rebelling...I hate bronchitis - it has been 3 weeks and the coughing is mostly gone - except I can't get deep enough breaths yet to really exercise...

looks like 4-6 inches of snow tomorrow - so I might get some shoveling in...

 

[Stitch_lover_Sith]

Hey everyone I have done some this weekend but not as much as I would have liked. 14 miles Saterday and three Sunday and just under two hours. I also got about 8 miles in today. Well in answer to the question about speed workouts. I try to do them at least once a week. They are easier for me to do a speed workout on the treadmill, a visual indication of just how fast I am going. Plus it makes kicking it up a notch just the click of a button. Well that is all have to report so far.
Erin

 

[skfulkers]

Hello...

I got a mile in this weekend - but the lungs are rebelling...I hate bronchitis - it has been 3 weeks and the coughing is mostly gone - except I can't get deep enough breaths yet to really exercise...

looks like 4-6 inches of snow tomorrow - so I might get some shoveling in...

Kate--hope you get to feeling better soon. Are you trying to dig out from under this nice blanket of snow and ice we've got? WKRC is saying that we got it worse north of the city. Lucky for us, huh??

Hope everyone's having a good week. I managed to get 4 miles in last night before the "white death" fell. Since speed work has been the topic, I did a few interval speed ups, and it felt great! First time in awhile that I've done that. I tend to neglect speed of any kind while training for a marathon, and I miss it sometimes.

Great job getting those steps in, guys!

By the way, Scott, did you get your flare gun yet? You had me cracking up. I can just see you on the next episode of Man vs Wild!

Steve

 

[twoWDWfools]

Kate - hope you are feeling better real soon. It's lousy when something just won't let go...

Steve - "white death" Love it!