Week of July 17 - 2006 Half-Full Marathon Info/Training Thread

[TXBelle]

Well I am definitely not a big dog, but I walked the 1/2 last year using MFM's training schedule. I loved it and felt properly trained. This year I am following the run/walk schedule, and I am seeing great progress on the days that I run after taking the recommended rest or cross-training break. I can feel myself getting stronger, and my body appreciates the rest and variety. The MFM schedule also has a good approach to slowing building up your miles. In the end, it will not be about how many miles you have logged in training, it will be about staying injury-free and having the endurance to finish the race. I believe that the MFM program gives you the skills to avoid pushing too hard, which leads to injury, and to build the endurance needed to finish the race.

I went to the gym again today and ran/walked 3.22 miles. My pace continues to quicken. Tomorrow is cross-training, and Saturday is my long run (5 miles). Since I completed the 5 miles last weekend, I know that I can do it this weekend, which will help me get mentally ready for the workout.

 

[keenercam]

agotta -- very cute shoes! I think I am going to look for new ones this weekend, between the 5K and a visit with friends. I will use my current ones as my everyday sneaker (i.e., in WDW), but need something with more padding now that I am trying to jog more. I'll have to tell the guy at the shoe store that I want a running shoe, not a walking shoe.

TXBelle --Thanks for the insight on the MFM training schedule. That is the one I am going to use. Congratulations on the confidence that comes with having done 5 miles already! Bet that feels great. No fear of the unknown, right?

 

[pollioni]

On the topic of shoes I went for a short but sweet run on my TM in my new Asics GT2100. This is a considerable change from the boats that I have been wearing. Going from a "Motion Control" shoe to a considerabally softer, lighter "Stability" shoe.

All I can say after a year of running in boats changing over to these my feet feel like they can fly.

There is a huge debate going on in the podiatry field. Which shoe is right for you is just a personal preference. I run in 2-3 pairs at one time.

The key is to stay injury free and have a positive attitude.

 

[Lisa loves Pooh]

Thanks to everyone on the back pain advice -- I am definitely going to have to work on that. Fortunately, it is very very focused on the lowest part of my back to the left of my spine. It definitely feels like spasms sometimes. I am all for getting informed on what this is and remedying it properly. Hoping it is just a matter of proper stretching.

My problem was sacral and my kind PT found the muscle that runs along the side--in SPASM!! Aaaacckkkk...I hate getting that thing worked (but not as much as the Psoas ). Sounds like the same muscle. Mine is actually just stuck in spasm as I have subtle scoliosis that provides for that!

Take care of yourself--and if you can't make it work....get treatment. The season hasn't started and if you are like this now--it quite possibly won't look pretty come November.

 

[Lisa loves Pooh]

3 miles nailed on the treadmill today--first mile 5.0, 2nd 5.5, and 3rd 6.0 with a smidge of 7.0 and a rest back to 5.0. ~33:15 (estimate b/c I let the timer continue through the cool down)!!!

Watched "so you think you can dance while running--it made the run more tolerable (and recording it allowed for a timely bedtime ).

 

[Tiger Lily 03]

Hi Team mates!

I see there is progress all around. Good going everyone.

I am going to be in MS (just over the line from Memphis TN) for a long weekend. DH told me that it is majorly hot there. I'm wondering if I will get in the 8 miler I have on schedule to do or if it will be a bust. Not certain if I will even find a place to trek exactly. It has been so hot/humid here that running has been quite difficult. Still out there doing it as best as I can. I suppose I should consider more gym time, I just can't be indoors when it is not snowing. Probably won't check back with anyone until mid-week next week.

Liz, have a great HI trip. Can't wait to hear all about it.

I wish everyone well and great training. Keep on keepin' on.

 

[Angie_Ohio]

I am also looking for others with "issues" during long runs. I usually have cramping between miles 6 and 8. Sometimes they resolve themselves but other times I need a porto john quick.

Any Ideas?
Meals the day before... breakfast.... I'm new at training and haven't found the right combination of foods yet.
Angie_OH

 

[keenercam]

Forgot to mention my experience this morning:
When my walking partner slept in, I decided to take it easy and just walk for 1/2 hour. Did a "leisurely" 1.3 miles in 22:39 (17:39 pace). THEN, I decided to do one more lap, and did another .4 in 5:25 (13:32). The last "leg" was my fastest pace ever. I jogged when I could and noticed my distances are getting longer. Nothing too impressive, mind you, like the distance between a few telephone poles or something like that, but I figure the more frequently I can do that with less recovery time between my "spurts" the better off I will be. I'm still just a really small puppy, but I LOVE this process!

 

[agotta]

Forgot to mention my experience this morning:
When my walking partner slept in, I decided to take it easy and just walk for 1/2 hour. Did a "leisurely" 1.3 miles in 22:39 (17:39 pace). THEN, I decided to do one more lap, and did another .4 in 5:25 (13:32). The last "leg" was my fastest pace ever. I jogged when I could and noticed my distances are getting longer. Nothing too impressive, mind you, like the distance between a few telephone poles or something like that, but I figure the more frequently I can do that with less recovery time between my "spurts" the better off I will be. I'm still just a really small puppy, but I LOVE this process!

WHOOOHOOOO!! Way to go!! 13:32 is awesome!!! Dancing bananas for you!

 

[pollioni]

Other than situps. Anyone have any great exerises that will strengthen my core?

 

[agotta]

Other than situps. Anyone have any great exerises that will strengthen my core?

Have you tried Yoga? or Pilates? Dh and I are doing Power 90 and includes Yoga, I think they call it power yoga, it is a little more hyped up. Also we do some tai-kwando/kickboxing moves that seem to help strenghten the core.

 

[pollioni]

I guess that I should have said that I am totally uncoordinated. Running and cycling and skiing are about the only sports that I am any good at. I hate the gym and refuse to buy a membership at one.

Thanks again, I know I am a pain.

 

[plutosmyfav]

I run in 2-3 pairs at one time.

I'm getting a visual (I know what you meant)

As for core strengthening: I do Method Precision Pilates (DVD) and hyperextensions and cobra moves. I also do alot of rowing as my cross-training (but that's at a gym). I also do TaeBo and think its a great total body workout.

Believe it or not, situps aren't the best ab exercise, too often you end up working your hip flexors more than your abs. Crunches, reverse crunches, scissor biking (oposite elbows to oposite knees) are much better exercises. Good luck!

Lisa-- I have slight scoliosis, too. I wonder if that's why we get the psoaz trouble?

Cam-- good luck with the back and CONGRATS on the awsome time!!!!!!

I did a real leisurely 5.5 miles on the TM yesterday along with lower body weights. SO far today has been rowing and stairmaster. Don't know what I'll do after work yet.

Its still to hot for my taste to run outside

 

[MelRhoads]

Ran 4, biked 20, ate huge lunch today!

Agotta - glad you found shoes. I'll bet you notice a big diffenence right away.

Rob - I have 3 pairs I use too. I have to admit I have a favorite though.

ok, i'm a little embarassed to ask, but what is strenghten the core? Is my core bad? does it need strength and where is it??

 

[Lisa loves Pooh]

Other than situps. Anyone have any great exerises that will strengthen my core?

Pilates....

Specificaly I am using stott pilates..beginning mat exercises...which is really "pre" pilates.

I have noticed a difference in my running.

ETA:

My routine on DVD consists of.....bridge work, leg work, scissor work (and similar ab exercises that involve the legs)....some "breast stroke work" and other stuff. It is Stott Pilates that I use. A lot of stuff before my pilates life didn't seem to be core work, but how you engage your abs into it...makes it an excellent core workout.

 

[Lisa loves Pooh]

I'm getting a visual (I know what you meant)

Lisa-- I have slight scoliosis, too. I wonder if that's why we get the psoaz trouble?

Not sure--there are muscles that run alongside the spine that have more problems due to the scoliosis. The psoas seemed to be lower and seemed to be part of my sacral trouble. I had a tilted sacrum that is now fixed. The treatment for the scoliosis was just an added bonus.

That psoas hurts like the dickens..but you can ask a massage therapist to work on it and see if you have any kind of relief. IF it hurts like hell (like ready to punch the therapist out kind of hell)--then you have a problem...if it is just uncomfortable or barely noticable--then you probably don't have much of a problem with that muscle.

 

[kaf7878]

Krista--When I did the 1/2 last year I followed Hal Higdon's 3-day/week plan and it worked out great! 3 days is plenty for a half. I am running the full this year and only plan to add one more running day. With the Higdon plan, we got up to 6 miles for the easy runs and 10 for the long run. I had no problem with the 13 miles though I originally was worried how I would be able to run 3 more than what I trained for. You'll do great!

P.S. I am currently reading the First Marathons book--it is so inspiring!

 

[aladdinsgirl]

TXBelle and kaf--thanks for the encouragement! I'm excited for the half, but a little scared!

I'm getting ready to head out for my wog, it's finally getting cool enough outside. I decided that instead of saying I'm going to do 2 or 3 miles, I'm going to 30 or 35 minutes and see how far I get. When I have it my mind that I'm going to do 2 miles, I'm constantly watching my time and comparing myself to previous times. So I'm really just racing with myself and I'm really not improving that much. If I'm 10 or 15 seconds slower than yesterday, than I get upset that my pace was off. I figure if I concentrate on doing 30 minutes and do x miles instead of 2 miles in x minutes maybe I won't get so hung up and discouraged over a few measly seconds. Make sense?

Krista

 

[Lisa loves Pooh]

aladdinsgirl--that does make sense. I need to start doing that. I'm too focused on the "odometer"!

 

[perfectmatch300]

I've been doing what I consider to be a pretty good job of keeping up with my walking and wogging this week despite the heat & humidity. Today was a pool day and even the other lap swimmers were saying it was too hot to swim. I thought it was just me! Pool water was about 92º and we all felt really sluggish. Only did 1000 meters even though I had planned to do more. So that means I have to go wogging tonight. I had no motivation for that until I came here & read what all you Big Dogs are doing! Now I'm motivated so I'm going to change clothes & get moving. Thanks for the motivation!