Wk of Aug 17 - WISH Walking/Running Club

[wtpclc]

Bill & Lynnda - Been thinkig of you guys. So glad all is mostly well! Hope Lynnda's parents don't have too much damage!

Betsy - Good luck! can't wait to hear how it goes!!!!!

 

[lenshanem]

Good luck Betsy!

 

[DianeL]

Nice bike Carrie.

Are you doing more Triathalons?

I'm slowly reading backwards and I spotted the bike and wondered the same thing.

You know Carrie we're all behind you if you do!

Very kewl bike too!

 

[wtpclc]

You know Carrie we're all behind you if you do!

lol, good thing WISHers are behin dme in spirit when no one else is back there! Really hoping the new bike will help. My swim time is 11 min better than req'd. I was alittle over min pace on my current bike. Really hoping the new one will get me there. HOpefully, dha dn I will get a ride in tis weekend adn see.

 

[deekaypee]

Hi, guys! Sorry I continue to be missing. It's nothing serious, just LTO/WTO as the start of the fall semester approaches in less than a week. Anyway, I'm in the time crunch for lots of prep, etc., in addition to my other work, and that leaves me with little time for fun. I've been keeping up with the WOs, on the eating, but no online fun until next Wednesday (not even reading). And fingers crossed for the schedule clearing up earlier.

I miss you all and hope to be back soon and posting regularly. That's Wednesday, August 27 at the latest--not that I've marked it on my calendar or anything. That's the plan, anyway, to push through on the work crunch so that I can get back to my slacker work self and back to WISHing ASAP!

 

[RunningLilo]

Help! I've developed a HUGE blister on my heel. My running shoes have a little hole rubbed through the material right at the heel. I don't know what to do with it. Do I need new shoes? I tried covering my heel with bandaids but they rub out of place and expose the blister again. It's to the point of blood and being so painful I can't even put my shoes on. Yuck! Any magical blister cures or advice?

 

[wtpclc]

Dena - My first thought is that you may be in the worng shoe. Hre;s a temp fix to try, though. tape your heel with duct tape. I got awful bilsters on my arch from my orthodic. After I rubbed a layer off my orthodic, I put duct tape on the part of the orthodic that rubbed. DId teh trick. Good luck!

Deb - We miss you! That you come back early!

 

[dsnyfan21]

I would agree to put a layer of duct tape along the inside of the shoe to smooth over the material. You will definately get a blister from a hole that has been rubbed into the material of you shoe. I would bring the shoe with you to a running store and have them look at it. Maybe your heel sits too far back or doesn't have the right support to keep it in place and it is moving around alot to rub a hole in the material??? Not sure, but sound like you should be in need of new shoes VERY soon.
Good luck.
Tracy

 

[KeenHo]

Tonight...

Miles: 5.04
Time: 44:46
Pace: 8:53

Splits:
9:01
9:01
8:42
8:48
8:56

Happy training! For our soggy friends in Florida, hang in there! You are in my prayers.



Howard

 

[wellesleyprincess]

Dena- My only blister suggestion would be to check your socks and wear band-aids or new skin so they don't get too bad.

As for me, I did 3.25 in just under 27 minutes. I have my last race of the season on Saturday morning and then I'll start focusing on distance training as my next race after that isn't until October but it's a 10k.

Best,
Jennifer

 

[mkymsehi]

Help! I've developed a HUGE blister on my heel. My running shoes have a little hole rubbed through the material right at the heel. I don't know what to do with it. Do I need new shoes? I tried covering my heel with bandaids but they rub out of place and expose the blister again. It's to the point of blood and being so painful I can't even put my shoes on. Yuck! Any magical blister cures or advice?

If the skin has torn off, put some New Skin liquid on it. It burns like hell the first minute or so, but that's the antibiotic alcohol doing it's job. Then it seals the skin.

On top of that, put either mole skin or mole foam over the blister.

Before racing, slather your feet in Vaseline, then put your socks on.

Shoes could be an issue if they're really worn out. I hate to give you advised to buy a new pair if you're racing anytime soon.

 

[mkymsehi]

Sneak peak, the Olympics closing theme song. A friend of a friend was one of the producers, who recorded the children's chorus seen and heard on the video. Nice song.

http://www.foreverfriends2008.com/video.htm


Panda Dave,

Boy can those racewalkers move!!!

 

[airtime247]

I just ran a 5K race tonight. It was a interesting experience to say the least. This was my 11th race but I think I learned more tonight than I had in any race, except maybe my first.

First, I've never raced any other time other than a weekend morning. It was strange to compete at 7pm on a Wednesday. That part made me a little nervous but I figured it wouldn't be much different than my normal run after work. Boy, was I wrong!

Let's see...the first lesson I learned was to not indulge in the company barbeque a few hours before leaving for a race. A huge tri-tip sandwich, big bowl of chili, and lump of bland potato salad (how did I miss the garlic bread?) probably isn't an ideal pre-race meal. I don't need any extra weight out there but I felt like I was carrying a bowling ball through the course. Is that really what it feels like to jog while pregnant?!? How do you do it?

This was also my first time running in the rain. I thought about staying home and catching up on the Olympics but am glad I made the choice to get out there.

My biggest lesson learned and one I really should have known better was to leave my ego at home. I usually finish near the back of the pack and never have a problem with it but there was something about this race that really made me want to run faster than I'm capable. It was a fund-raiser for the university's cross-country team. There were only about 26 runners, around 18 of which were on the cross-country team. The remainder (including me) were members of our local running club. I'm the newest member and by far the least experienced. I'm sure you can't tell!

We circled the track once and then ran a course through the forest three times before circling the track in reverse to the finish. When we started, everyone flew around the track. I was last but at least wanted to be able to see everyone in front of me! I usually run around 10:30 to 11:00 but was starting at a 8:30 pace. I knew right away it was a huge mistake but my ego wouldn't let me slow down until we got away from the track and everyone cheering us on. I'm too old to care about stuff like that!

The course itself was beautiful but very hilly, mostly unpaved, and by now, pretty muddy. It was a real challenge for me as I have no trail or grass experience.

I eventually slowed down to a comfortable pace but by now I was pretty worn out. My heartrate was up, my breathing difficult and my calves were killing me. I found someone going at my pace and we had a good conversation through the remainder of the race which helped take my mind off of it as I recovered.

She was so nervous about coming in last. I told her about our DLF > DNF >> DNS motto and she thought it was brilliant and really helped her get through the race. Kudos to whoever came up with it!

I don't know the official time as it's not posted yet and I forgot to stop my watch for at least 30 seconds. I'm estimating I ran about a 10:24 pace, about 0:33 slower than my PR.

This was my first DLF but I don't mind at all as I feel like I learned a lot and overcame so much to finish strong tonight.

-steve

 

[ZWoman]

Question: what is tapering?

 

[FireDancer]

Question: what is tapering?

Decreasing your miles in preparation for a race. Lets say you are running 60 miles a week now but have a marathon in 3 weeks. You may decrease your mileage to 50 this week, 30 next week, and 10 the week before the marathon so your legs are fresh for race day.

Steve: Sorry to hear about the evening run experience but sometimes learning the hard way is the best way to remember the lesson. I love after work runs. I did one in June and have one next month. It definitely has a different feeling.

Dena- I have been pretty lucky blister wise but I used to get them before I started wearing running socks. If you are wearing cotton socks put them down and slowly back away. I find that wearing thin socks like wigwam are best. Nice make socks that are supposed to help with blisters. While I am sure much of that is marketing I have a couple of pairs and love them.

 

[wtpclc]

AirSteve - COngrats on your race! We've been there. The little races are hard, because you tend ot eb furhter back. Congrats fro helpping someone else and sharing the motto. COngrats on DLF, too. As I recently learned myself, it takes courage to keep going when you are last. You just don't realize how much until you are there. Great job!

 

[KeenHo]

Question: what is tapering?

I hope this helps.... A good runner needs to know when to quit. Just like other aspects of training, it requires as much discipline not to run as it does to run. If you do too much before a race, you won't run your best. Training hard for an event can leave you drained both physically and mentally. The only way to get the maximum benefit from your training is to taper. Every runner who has trained for competition has wondered when to cut back, and how much total rest to allow before competition. Most runners use a combination of guesswork, intuition, and experience to decide.

The trick with tapering your workouts is how to balance the need for rest and recovery with the inevitable detraining effect. There is certainly no single answer. Variables include training intensity, volume, frequency, base level of fitness, and the given event. Different taper plans are needed for a 5K or a marathon.

In a review of the current literature, researchers from Spain concluded that slow, progressive reductions are more effective than sudden reductions in improving athletic performance. A study with swimmers from Australia showed that one week of reduced training was not long enough to maximize the benefits of tapering, but researchers weren't able to demonstrate an optimum tapering plan.

According to Running & FitNews Editorial Board Member Jack Daniels, Ph.D., in Daniels' Running Formula, the tapering phase sharpens the qualities needed for a successful race and can last six weeks. He warns that as mileage drops, the temptation is to increase speed--but that is not what your body needs to perform its best. Running & FitNews Editorial Board Member Pete Pfitzinger, in his Road Racing for Serious Runners gives a marathon training schedule that shows mileage decreasing from a peak at five weeks before the marathon to 40% of peak mileage the week before the race.

Tapering may still largely be a matter of guesswork and experience with each runner working it out for herself. The absolute bottom line to remember is that training intensely right up to the time of a race is a mistake. Optimize the performance your hard work and training can give you by tapering up to your race day.

Here is the source link, I stand corrected: Tapering for optimum performance - tapering training before running a race -
Running & FitNews http://findarticles.com/p/articles/mi_m0NHF/is_5_18/ai_86649635



Howard

 

[Kristi1357]

I just got out this morning to walk. I planned on 3.5. I cut it short at 2 miles. My shins were really tight & bothering me. I stopped at mile 1 and stretched the best I could. I didn't want to risk hobbling around the NY State Fair all day tomorrow with sore shins, so I called it a day at mile 2.

Besides, I need to get on the road to NY! ;D

13:55
13:57
27:53

Please keep fingers & everything else crossed that I can somehow finagle a way for my nieces to meet 'my boys!' I just want to make this little trip so special for them. And as much as I am a huge Goo fan, honestly - what I am going to do with yet another pic of me with them? I'd much rather freak my nieces out with meeting them!

In any case, we are going to have a blast and see an awesome live show tomorrow night!




P.S. I will try really hard not to need the WISH bail fund....

 

[keenercam]

Dena -- Good luck with the blister. I had awful blisters after the 2007 WDW marathon and had never experienced such pain with every single step or bend of my feet. Take good care of yourself! (BTW, I have no good advice to add since you've heard the good stuff from the experts here).

Kristi -- great 2 miles, kiddo! Have fun this weekend! Tell Johnny I said "hi" even though he doesn't like lawyers. BTW, I have "I'll Stay With You" on my running mix and ALWAYS think of you and the help you gave me during the 2006 DL 1/2 marathon when I hear that song. Forever grateful that you stayed with me through those couple of tough miles until we were past the sweeper buses.

Debra -- Missing you already, sweetie!

Steve -- Evening races are really tough. Don't beat yourself up about it and enjoy the fact that your pace was pretty darn awesome in the circumstances (what with running with a belly-ful, at night, on mostly a cross-country type course).

Howard - where is that article on tapering from? Love the term "detraining effect"!

AFM -- I am in my second week of being sick with allergies that have progressed to clogged ears and a congested chest, so I am off to the doctor this afternoon. After all, I am heading to the happiest place on earth 3 weeks from tomorrow and I MUST be healthy for Judy's and my "Girls Storm the World" wild weekend. Kristi, Please DO NOT exhaust the WISH bail fund this weekend. You know how wild our Judy can be!
Anyway, I did my personal training session yesterday, 150 crunches & 125 pushups last night and 2 miles running this morning. I also bought some workout gloves and some dumbbells last night and did some weight stuff last night to fill in on the areas Jeff and I didn't work yesterday. So excited that tomorrow is a rest day (except for crunches & pushups). Hoping to eek out 4 miles Saturday if I'm feeling better.

To all our Florida friends - I hate to be a pain in the neck, but please check in when you can. I worry.

 

[KeenHo]

Cam ~ I sent you a link.