Walt Warriors

[John VN]

Jim-have a great time at DL, be safe and go fast.

Amanda-hope the blister is gone and you're back at it pain free.

I have my 2nd Sprint tri on Saturday and just hoping the Gulf is calm and not full of seaweed. Want to have breakfast after the tri is over not while I'm swimming.

Already signed up for the Gator 70.3 in March next year. Have a lot of swimming to get in between now and then.

 

[smileyk8]

Sorry I’ve been rubbish lately. My old laptop was dying and stupidly slow and trying to write proper posts on my iphone was just frustrating! New laptop and bouncier smileyk8 is back. I’ve looked back over the past 3 pages so I’m sorry if my posts seem a little squiffy!

Amanda- amazing that you have Jeff Gallway coaching!!! I’m so impressed that you’re sticking to the plan and by the look of your magic mile it’s working. You’re last long run looked great and so close to the target pace. Ignore your friend’s comments about times, that was not a helpful or nice thing to say. You are working so hard and focusing on you, that is all that matters. Zachary is sooo cute! Can’t believe what happened to your phone- that’s so upsetting!

Jim- ergh to picking up GI issues from a patient. I can not imagine how such a hangover would feel Also back twinge and rain in your posts are not pleasing me! How’s the Celebration house doing? Good luck at the DL half, hope it’s wonderful and amazing and super exciting.

Jeremy- yay for signing up to a Rock and Roll event. I love how far in advance you’re planning and would love to do one of their races. Fantastic to hear about your nephew and lovely that you make the effort to get out there to support him.

Pam- sorry your tri was cancelled, so pleased to see that you felt fit enough to go for one. That’s brilliant news. With all the lifting and moving I’m not sure you need to worry about not getting many runs in- that’s a workout on it’s own. I’d love to run on a track, never been brave enough to go to a session though.

John- In the words of Rhino: YOU ARE TOTALLY AWESOME  up at 2am to get an immense workout in! It’s so lovely to see such a great come back for your after last year.

I’m toying with trainers/orthotic combinations and have started to follow Coach Jay Johnson (I think) 8 week strength plan. My word I am WEAK! Have you guys got Metafit classes over there? High intensity interval work a bit like circuits, but the people actually try to kill you. I did it on Monday and couldn’t sit up without my arms until yesterday! Having never done a burpee or mountain climber or sumo squat in my life, those 3 exercises alone definitely hit the spot. It was a trial so not sure if it will be a regular thing, but I’d need to do it away from races as it knocked my runs badly! Got a 10k in a couple of weeks that I’m doing as a tourist rather than an all out PB attack. I think I prefer this approach at the moment.

Keep at it, you amazing warriors.

 

[johde]

Hi all

Kate - Good luck with the Metafit classes.

John - Good luck in the SprintTri

JimB - Hope you continue to get better.

Amanda - Sorry to hear about the blisters. If you haven't already, I would buy some moleskins. I did my first half marathon with moleskins covering the bottoms of both of my feet because of blisters during training.

Things are going pretty well for me. I still get occasional knee discomfort. Today I got my 12 mile long run in. The weather was a down right cool 52 when I started but by the time I finished it was almost 80. For some strange reason about mile 5 my knee acted up for a couple of run intervals so I turned around at mile 5.5. But by the time I got back to my car it was feeling good enough to finish up the 12 miles I had planned.

 

[Bookwood]

Happy September Warriors!

Ran a local 5K this weekend and ended with a 34.45 (PR for me and second in my age group) even though it was terribly humid! Next Saturday I'm doing a Color run and just running to have the experience. Two nieces and 2 of the DD's and I will uphold the family honor at the Indianapolis Color me Rad 5K. I just hope the sweat doesn't make the colors run and form brown all over me LOL, I'm hoping to get a pretty shirt out of it.

Kate~ I take a cross fit class that sounds a bit like your's our trainer really likes sumo squats, burpees and mountain climbers as well as one called a gitup (hold a 5 lb hand weight in one hand lying prone on the ground and get up keeping the weight over your head and watching it- then lay back down again! I really dislike that one (at least while I'm doing it LOL)

Have a great day all!

 

[smileyk8]

Jeremy sorry that your knee was twingy, but well done getting the mileage done. I would have been soooo tempted to get back in that car!

Pam Oh my word... sumo squats felt fine at the time, but I'm pretty sure the ouchyness outside of my legs was from them. Amazing workout, but as you say not exactly pleasant at the time! Can't wait to see your pretty shirt after the Color Me Rad race, it sounds fantastic. You'll be like a tie-dyed WISHer Huge congrats on your 5k and coming second in group!

 

[smileyk8]

Hey warriors. Just quick pop in before work. Hope you all had a wonderful weekend. I ran City of Salford 10k on Sunday in beautiful weather again! Not sure how we've hit two if the nicest days for our races. Anyway, it was OK- finished 52:58 so not my best but a minute faster than London in May. My foot's a little throbby but nothing evil!

One thing I have to mention- the lady doing the warm up had weirdly even and smooth legs...I almost couldn't help but look! Then I realised her skin was wrinkling oddly at her ankles and she was actually wearing tights!!! (not sure if you guys call them tights over there!) flesh coloured and pretty see through so it looked natural! What a cheat!!!! Made me laugh and warmed up stomach muscles beautifully

Have a great week

 

[John VN]

Kate-glad the weather was nice and you finished well while being cautious with the foot.

Pam-awesome with the PR and a 2nd. Sounds like the ICMR 5K is a blast for you and family.

Jeremy-12 miles with just a twinge in the knee sounds great. Many a time my body starts to talk to me, especially the knees, so I ease up and take note of my technique. Once I do that I'm good to go.

Amanda- saw your time on another thread, WAY TO GO!!!

AFM-managed a 2nd in age group for my 2nd Sprint Tri. Improved in all events and transition time. Already registered for my first Half Ironman in March.

Stay well and train smart.

 

[johde]

John - Nice job with the AG award in the Tri.

Kate - Nice job on the 10K. And yes I was temped to cut the run a mile short but I hadn't done my cool down yet so that took up 1/2 of that last mile.

Pam - Nice job in the 5K last weekend.

AFM - I did speedwork this weekend. I did 4X1600. The goal was a 12:00 mile The first 3 were fast 11:37-11:50 so the last one was a real struggle but still manages a 12:03.

 

[John VN]

......AFM - I did speedwork this weekend. I did 4X1600. The goal was a 12:00 mile The first 3 were fast 11:37-11:50 so the last one was a real struggle but still manages a 12:03.

FLYING!!!!!

 

[smileyk8]

John - 2nd in group is phenomenal for your tri! Fantastic effort, you continue to amaze me

Jeremy- you're splits look brilliant! The hard work is paying off hey.

Me- 3miler this morning in very fresh conditions so quite enjoyable. Started to wonder if I could possibly get over there for princess half....maybe....perhaps...... It is the 5th anniversary and I did run the 1st one. Hmmm

 

[John VN]

.........

Me- 3miler this morning in very fresh conditions so quite enjoyable. Started to wonder if I could possibly get over there for princess half....maybe....perhaps...... It is the 5th anniversary and I did run the 1st one. Hmmm

Kate-please-PLEASE send some of that freshness our way!

 

[smileyk8]

I'd love to! Our heating came on for the first time since summer!!! On the plus side, it's amazing to get a proper night's sleep enjoy your sweaty runs tee hee! Think of the extra strength and endurance you'll build!

 

[John VN]

I'd love to! Our heating came on for the first time since summer!!! On the plus side, it's amazing to get a proper night's sleep enjoy your sweaty runs tee hee! Think of the extra strength and endurance you'll build!

Sweaty is not the proper word, more like totally drenched.

Just got out of the shower from my 64 mile bike ride. Almost like heaven with temperature at 81F and 75% humidity.

Wasn't sure what I was going to do for the ToT 10 Miler as far as walk only or walk/jog/run but might have my mind made up after Tuesday's workout.

Walked

Mile 1 in 10:01
Mile 2 in 8:46
Mile 3 in 8:41
Mile 4 in 8:41 then .26 mile just over at a 8:00mpm pace.

Think I'm going to Speed Walk the ToT.

 

[johde]

John - We've had some nice weather up north here in Ohio. Definately late summer/early fall like. Cool nights and warm days. Low's from 45-55 then highs from 70-85 depending on the day.

Kate - I don't think I'm going to be able to do another Disney race until 2014 marathon weekend. Although I have hotel reservation for New Years Eve this year at OKW if I can get cheap air fare.

AFM - Thanks for the encouragement on the speedwork. For the half marathon, I'm still trying to do the sub 2:50 I've been training for since before Disneyland last year. I've been using variations on Galloway's schedules with the same goal but trying to change it up each cycle. This time, I'm trying some of the 1600's as opposed to 800 and I'm changing my ratios. In the past I've done my speedwork either straight running or running with short walk breaks. This time I'm trying a ratio just slightly different from goal ratio. Right now, I'm looking at doing the half marathon with 1:10/:50 or 1:20/:40. The first three repeats of speedwork were 1:25/:35. Something fairly close to my half marathon ratios. When I did my 5 miler last month, I started out at 3:00/:40 and finish in 58:34 or just about the same pace as my speedwork.

Unfortunately, I've been fighting a cold or sinuses with the weather change. I ended up missing yesterday's run. The plan is to do 13-13.5 tomorrow but we'll see how that goes. I'm feeling good enough today to do something tomorrow but if I can't get my long run in, I can postpone it a week without any major problems. My race is Oct. 21 and I've already done 12 so as long as I can get a couple of more long runs in during the next 5 weeks I'll be good to go. Right now I have a 3 week "taper" scheduled after rearranging for the 5 miler 14-15 miles, taper, taper, race. If I bump back tomorrows long run it's just a 2 week taper.

 

[JimB.]

Happy Friday Warriors!!

Not much to report on from sunny warm NE Florida.

Kate - Great work on your 10K. You are the Bomb!!

John - You continue to amaze. Your walking pace is faster than my running!! Envious I am..........

Johde - Keep crankin' out the miles! Your progress is awesome.!

AFM - not much to report. the last few weeks has been really hectic and disorganized, but hopefully things are settling out.....

I have made a big "change up" and went out and bought a pair of "minimalist" running shoes. Been working on transitioning to those for the last few days. I've done about 20 miles in the last few days on them and the change is ......... interesting.
1. Using different muscles for running, so it's quite tiring. Farthest distance so far is 5.6 miles.
2. Going down hills (ok, Northeast Florida. We have bridges, but we can pretend) is difficult. Have to really be forward on the tippy-toes.
3. Quite a bit of "Gluticular Pain", but it seems to be easing over time.

On the plus side they are QUITE a bit lighter. Hopefully they will work out in time. I'm committed to using them in the ToT in 2 weeks.

On another plus side, I'm FINALLY getting the new bike fitted on Monday. Couldn't do it previously due to time constraints. One shop up north wanted THREE HUNDRED AND FIFTY FREAKIN' DOLLARS, but, fortunately I found another with a really good rep for a third that.

Hopefully in a week I'll be zinging along well over 20 mph!!!

Stay safe ya'll!!!

 

[johde]

Jim good luck with the minimalist shoes. Just remember to take it slow and easy in the beginning. A friend of mine uses them as a training aid. He's battled shin splints and does some minimalist training to work on running forefoot instead of heal strike. He'll run a mile in his Vibrams before switching to his regular running shoes for 3 more miles. It took him quite a while to make the switch. So I'd play the TOT by ear as far as shoes go.

ASM - I got out for my 13 mile yesterday. The weather started out cool but warmed up quickly. It was 55 when I started and 75 when I finished. Then a front came through right after lunch and droped it back down to 60 again. The knee did pretty well but I've developed some hip pain on the other side. So I'm going to take it easy for a few days and see if I can finally get totally healed up. I only have one more long run in 2-3 weeks before the half marathon.

 

[DrMomof3]

Checking in!
Great job Kate! Your "ok" finish would be awesome for me! Glad you're feeling good.
Jeremy - You are getting fast! Go you! Sorry you're under the weather.
John - Aren't you sweet? THank you! And you are totally amazing.
Jim - Good luck with the new shoes. I bought a pair of Brooks Pure Cadence and haven't fallen in love. I use them for one short run per week. They're fine but I love the new Saucony Hurricanes that I bought!

My update: The weather is much cooler and I'm seeing a big improvement in my running. As John alluded to, I ran a 8:52 Magic Mile last weekend. I'm still in shock! Jeff Galloway has increased my run/walk ratio due to the improvement (I'm wondering if the cooler weather didn't also play a factor in his though process). Today I walked 3.5 miles (walk 2 min/ran 10 sec) at 14:18 pace. I want to make sure my 1/2 marathon part of the Goofy isn't at risk for the time limit!!!! Tomorrow is 14 miles of run/walk. Weather looks to be pretty ideal so I'll be up early. Then I get to cook Rosh Hashanah dinner for 8 people....
Tower of Terror is 2 weeks from tonight and then my local half marathon the following weekend. With Galloway's permission, I'd like to go for my 2:30 half for that race. Magic Mile predicts closer to a 2:20 but I just want a PR!

Amanda

 

[John VN]

Amanda-2:30 would be wonderful and will not be a problem. You are doing great.

Jeremy-maybe overcompensating caused the hip pain. Sounds good that the 13 went fairly well.

Jim-hope the sizing goes well and you fly on the bike.

 

[johde]

Amanda - I agree with John assuming you take it easy at the TOT 10 miler, going for a PR the next weekend shouldn't overly affect your goofy training.

Right now, I'm trying to decide what I'm going to do tomorow morning. Right now, the hip and knee feel fine but I'm also just sitting in front of the computer. Both of them bothered my slightly at church this morning. Standing but not walking around was hard on them. Right now, I'm thinking about taking more time off to hopefully finish healing, or going for a walk without running.

 

[DrMomof3]

Thanks John and Jeremy!
Hope the hip feels better Jeremy.

I did 3.6 mile walk Saturday and 14 mile run today. I definitely felt yesterday's mileage today but still had a good run. 13:12 pace for 14 miles. The weather was perfect which always helps.
Last long run before ToT!