Walt's Warriors (Team 7) Miles and Hours

[3DisneyKids]

Hey Team--

I did a tempo run yesterday. 1 mile easy, then 1 mile at 9:45 pace (which is like super fast for me) and then 1 mile easy.

So...3 miles in 35 minutes, stretching included. I will make a 9 minute mile at some point even if it kills me!

 

[MiaBanda]

Hello Warriors!

I missed posting a couple runs...

2.8 in 37 min
4 in 51 min

Have a great week!

 

[gsu1988]

Last couple of weeks for me

18 miles - 3 hours
21 miles - 3 hours 30 min

I am still haveing trouble getting myself into a solid training schedule. Maybe this week I will realize that I am about 2 weeks behind and get motivated.

 

[3DisneyKids]

4.5 mile run today (felt great) and strength training for 1:10 total exercise.

Hope everyone had a great week-end!

 

[wtpclc]

Hi all! SO sorry that I am so behind. I just got entered into my spreadsheet and hope to post ononline tomorrow. Then again., I said that last week adn got sick. :-( DOIng much better now. DId 60 min on SUnday. Left Garmi with dh, so all I know is that it was at least 5 miles.

Kate - Is it a burning, shooting pain? With your glute issues, it sounds like piri formis, which has teh nerve going nuts. For me, it took, rest, and a heel lift and much stretching to help. (Mine was caused by having 1 leg shorter than the other.) Sititng on a tennis ball is good for that, but it hurts. Telling your sports massage person you have piri formis issues is good, but that will hurt too. Pigeon pose in yoga is the best stretch I've foudn, but I'm not good enough to tell you how. Next best is to lie on your back and put one knee up (foot on floor). Take your other leg and put your ankle on teh knee that is up. If your left knee is up, right ankle is on lef tknee. Then, reach your right arm between your legs, left arm around left leg and grab hands. Then pull. You can do this and pull your body up or jus pull your leg towards you. DO that for 20 seconds. HTH!

Gerat job everyone!!!!!

 

[wtpclc]

Forgot a few things:

Huge congrats to all who raced this weekend! SOrry, mybrain did not retain thm all to congratulate you individually.

Tracy - OMG, you fly! I know race walking is a totally different animal, but you can walk faster than I "run". While I'm not burnig up teh bike path, that still rocks big time!!!!

Jim - I am really curious as to how your new H/R runs help. BTW, your mileage fro your tri is most definitely doubled. I askde Dave about that after my first one.


Kate, or any others with injuries, please remember that if you are ever injured enough that you effect your stride, it is time to stop. By favoring one area, you risk serious damage to other areas. If you can't keep your stride, it's time to stop. You need to listen to your body. Don't mean to single you out Kate, we all have been there. Reading about you hobbling for 2 miles scared me to no end, though.

 

[tink06]

Hi Warriors:

Slinking back in to report my 20 minute 1.25 walk with a friend last night. Going back out with her tonight, so will report more later.

Have a great day.

 

[smileyk8]

Kate - Is it a burning, shooting pain? With your glute issues, it sounds like piri formis, which has teh nerve going nuts. For me, it took, rest, and a heel lift and much stretching to help. (Mine was caused by having 1 leg shorter than the other.) Sititng on a tennis ball is good for that, but it hurts. Telling your sports massage person you have piri formis issues is good, but that will hurt too. Pigeon pose in yoga is the best stretch I've foudn, but I'm not good enough to tell you how. Next best is to lie on your back and put one knee up (foot on floor). Take your other leg and put your ankle on teh knee that is up. If your left knee is up, right ankle is on lef tknee. Then, reach your right arm between your legs, left arm around left leg and grab hands. Then pull. You can do this and pull your body up or jus pull your leg towards you. DO that for 20 seconds. HTH!

Hey Carrie, thanks for the advice. I've actually just started doing that stretch last night. I had a hot bath then iced it over night and only had a couple of shooting twinges today. Massive improvement. Have to admit i'm eager to get back out tomorrow- it's running club and i could do the shorter distance. I've had 4 days off, isn't that enough To be honest i've only had 2 sports massages ever and after this one i seemed to be in a lot more pain. even the front of my thighs are painful to touch so i'm not keen to go back. Just looked up piriformis and it does sound like that- especially the bit about pain when pressure on back of thigh. hmmm off to read up!

Anyway enough whinging... Carrie glad you're feeling better and managed to get 'at least 5miles' in !

Erika how exciting to have done 4.5miles and feel great! You are a star!!!!

Ken a good scare always boosts your training compliance. A bit of panic goes a long way. You sound like you're keeping at it tho.

Michelle lovely to see you and great to see more miles and mins!

Jim awesome ride! I was speaking to one of my new colleagues and he was talking about doing an ironman- i just thought of you!!!!

Tracy Wahoo!!! Great walking pace for the 5km and you walked there and back too? That's brilliant.

 

[wtpclc]

Kate - With my piri formis issues, I had no pain that I knew of. At PT, they were going through all teh "does this hurt?" stuff, and wow! Through the roof when tehy hit that area, but Ihad not felt it on my own. Yikes, that massgae does not sound good. FInd someone else! Oh, BTW, you can do that stretch while seated if you sit a lot at work, too. Just cross one ankle on to teh opposite knee and bring your body down. No need to mess with the arms. Glad it seems to be gettign better, though!

 

[GrumpyinNY]

Hi everyone,

First, I'd like to apologize to you guys for not being with you for the last month. I had some personal issues to work out and found myself with no desire to exercise. I should've at least lurked around and posted to let you know that I couldn't do anything for the team.

Now that I am back, I guess it's slow and steady for me for a while. I did 30 minutes, 1.5 miles on the treadmill today.

 

[JimB.]

I did another H/R pyramid today with a few intervals thrown in in the middle just for fun .

Total mileage was about 6.4 in 1:10.

Carrie - I'm trying these runs because I want to see if it makes a difference with my overall aerobic base. It's different, becasue I aa used to just running as fast as I can for as long as I can when I run. These workouts start with a 15 minute warm up at a very low H/R, & then step up about 5-7 beats a minutes for about 5-6 minutes at a time up to my anaerobic threshold rate, then I step down the same way.

My overall pace is a lot slower, because I have to do really slow paces to get my H/R where it needs to be. But SUPPOSEDLY, as my aerobic base builds, my pace at a specific H/R should start to get faster.

I'm not sure they will make any difference. I have to try this for a few weeks to see. I am, by my nature, a very impatient person, so when I am moping along at 12 1/2 minute miles just to keep my h/r at about 130, I'm saying "why the h*** am I wasting my time. I can go a lot faster". But hopefully it will work out. We will see.

All the info I can find is very big on this kind of training, especially for Tri's.

And since I am starting to get bludgeoned into signing up for a 1/2 IM ( The Ford Florida 70.3 in May @ WDW, if you are interested) , I'm gonna' need all the help I can get.

I am going to try to stick to this and see what it gets me at the ToT in October. I'm not doing this AT that race, but we'll see if it has a positive effect on my efforts.

 

[Roxy]

4 mile run yesterday 47 minutes
8 mile run today 1:12

 

[Roxy]

whoops that was 4 mile run 37 minutes for yesterday
Sorry

 

[tink06]

Went out tonight, 1.85 miles in 37 minutes, with an additional 5 minutes of stretching.

Have a great night.

 

[1/2Marathonpixie]

Good evening Warriors! 2.1 miles and 30 minutes. We are going away this weekend on our anniversary so I can do the 1/2. What a guy I married!!!!

Keep on keepin' on!!!!!!!!!

 

[amykab]

Keep up the great work everyone!

Day 1 of Half Training for me yesterday. A planned rest day, since eventually I will need to recover from LR's on the weekend, but since I hadn't done anything over the weekend, DD and I went for a 2.1 mile walk, about 37 minutes.

35 minute run on tap for today!

 

[wtpclc]

And since I am starting to get bludgeoned into signing up for a 1/2 IM ( The Ford Florida 70.3 in May @ WDW, if you are interested) , I'm gonna' need all the help I can get.

Pretnding not to see this.... DH was talkingabout doing one next september, but after our latest super stonker half, I think he;s changed his mind. Dang, to do it at WDW, though....

BArb - Woo hoo for your great dh! He doesn't even race, does he? I thought my dh was grerat because we are doing San Antonio for our anniversary, but he races with me. Your dh gets an even bigger gold star!

Jeff - no need for appologies, just glad you're back and hope your worls is looking brighter!!!!

 

[wtpclc]

Main spreadsheet is up to date. Last week is not up, as it will be included with info through today to finish the month.

http://spreadsheets.google.com/ccc?key=ppYit0DjqjVcAhKsgnZ6hOA&hl=en

 

[smileyk8]

Woo hoo warriors, you're all doing great.

I got myself on the TM tonight and did 6.3miles in 55mins followed by 10mins stretching. Was such a relief to get back to it! Had twingy pain until about 30mins then it really eased up. Had a lovely bath when got back so hopefully it'll be back to normal soon.

Thanks for the advice tho carrie- weirdly it's featured in runners world this month!

 

[tink06]

Evening all.

Went out tonight with DD, did 1.3 miles in 28 minutes and an additional 10 minutes of stretching.

Have a great night!