Wk of Aug 3 - WISH Walking/Running Club

[Big Vic]

Happy Birthday Stevie!!!

 

[TEK224]

Just stopping by quick. Will be back to check in more later.

Happy Birthday Bill!

Terri

 

[nucpharm29]

Happy Birthday Stephen!

Debra-How do I stand the heat? Don't go outside! But seriously, pool, ice cream, a/c repeat! We're to get some relief this week though! Praying it holds true. Hmmm, and ice cream fave? I'm not really partial to any one flavor (don't care for pistachio) but I'm definitely a waffle cone girl.


Today, I forced myself on the TM at the gym. I attempted my first "speed" workout in many, many months. I did a 5 minute warm-up and then every .25mile I alternated between 10:00/mile and 7:30/mile. After 4 repeats, I finished the 3 miles at 9:13 mile. Was a bit tough, but felt good. Gotta run faster, to run faster! Ended up with 3.25 miles in 30:00

 

[wtpclc]

Kira - great job on teh 7-miler!! Doesn't it feel great? You have no idea how jealous I am that I don't get to do "longest runs" any more. I know they'er scary as heck now, but enjoy that after glow after each run!

Debra - Thanks for the tough love. My fave ic Choc PB FUdge, althoguh I had a good CHoc Malt chip yesterday. @nd Fave is Choc, CHoc chip cookie dough.

Stephanie - WTG on teh speed work. Holy cow did you work hard.

Well, it was too hot for me tonight. DH adn I rode 9.5 miles on teh bikes, just under an hour. We did sotp for dinner in teh middle, though.

 

[Kira G.]

Pick one favorite ice cream flavor? Yikes - too hard!

I'll give you my top 3:
- mint chocolate chip (an oldie but a goodie)
- coffee (I like it in any form!)
- fresh, home-made peach ice cream

This is making my mouth water . . .

 

[mkymsehi]

I don't discriminate when it comes to favorite flavors. I'll eat anything that's cold and creamy.

Dr. Seuse-ism:

I will eat it in cone, I will eat it in a cup,
Ice cream, Ice cream, I will eat you up.

Happy Birthday Billy!!!

 

[dsnyfan21]

Stacie: Loving the "Mickey" fish and the bike - I'm jealous (mainly because I need a new bike) I think when I get to 10lbs weight lose maybe thats what I'll do is get me a bike.

Carrie: 20 degrees running??? Wouldn't you just freeze in place??

Maura: Hi!! Next time just "accidentaly" do a cannonball right next to the big bully swimmer guy.

Liz: Love the deer story, that is what happens when you don't have on the ipod. Scrapbooking - I just make photobooks. I will be making one at the end of the year with all my races for this year that I have done.

MiaBanda: I still eat ice cream only on walking days - extra food points for exercise.

Jeff: Aloha ahiahi !! (practicing for our Meet at the end of the month and for my stay at the Poly in Jan.) From your neighbor Haole.

Stephanie: WOW Arkansas - The heat sounds terrible!! Makes South Florida look like a winter wonderland.

Kira: Sorry to hear about the job situation. I also find it hard not to take things kinda personal at work. I made a pledge last year to not do that anymore and so far its working and work is a better place for it.

Debra: DL will be a family meet and greet. My first cousin Maryanne will be with me most of the day on Saturday meeting me at the park. Never been to DL and can't wait to just take it all in - even if its crowded and can't ride most things I'll be happy!! I DON'T like to fly. Last fight was pre-911 and it was to London from Miami. I know I can do it seeing as how I did that, but don't really enjoy it, its stressful for me.

Ice Cream:
1st Chocolate Chip
2nd Cookies and Cream
3rd Mint Chocolate Chip

and, of course, all with a good helping of the Hershey's Shell topping!!

Today is a rest day and so I did that or am doing that right now. Worked from 7:40am to 6:20pm. Got home and met Dad, Brother Rob, Nephew Bob and Mom at Scruby's for dinner.

Tracy

 

[KeenHo]

HAPPY BIRTHDAY STEVE!!!!!

Debra wrote: Howard: I have no doubts that you'll finish strong and maybe set a couple of PRs with your Dopey weekend and other races. Side note: I saw that you did a 6/12 miler this weekend. Is that Goofy training or just coincidence? Know that I'll be here, and in Disney, to cheer you on (groupie status pending). Maybe I need to invest in a cowbell, huh? Speaking of which, can you or anyone else explain to me the whole cowbell thing?

Debra: Thanks for your vote of confidence and your pending "groupie" status. I'll watch the mailbox expectantly every day until the official notice arrives. I think I should defer to Kathy (Valentine) about the Cowbells. They are a cult favorite among WISHers, especially lime green ones once sold at Target in the $1 section. Last year they made their debut and they were a big hit. A WISHer dragnet went out to Targets across the country in search of the $1 lime green cowbells. Cam and I were lucky enough to have some personalized ones given to us by Kathy last year. I think my DD (Jenn) nearly threw her arm out ringing cowbells last year during the marathon and half marathons.

I am not sure why the Marathon schedule I am following had back to back LR's on a weekend, but it did. Here is what the next few weeks hold for me leading up to the Philadelphia Distance Run (Half):

Miles on
Sat./Sun.
6/9
7/14
7/15
7/11
8/17
8/18
8/13 <---- Day of the Philadelphia Distance Run.

Depending on how I am feeling, I may dial down the miles a bit. 18 miles seems like an aweful lot that far out (7 weeks) from the Marine Corps Marathon.

I am here to post some training results from this evening's workout:

Cross-trainer/Elliptical: 3.11 miles in 28:04
Video Bike: 4.42 miles in 15:56
Free Weights: 15 minutes

The Pacer finished a full 6:24 behind me tonight. I really pushed it and I could REALLY feel it in my 12.6 mile distressed legs.

Overall I ran over 30 miles this week in addition to my XT tonight. That is 30+ miles the last two weeks.

Fun Fact: Since May 27, I have run 180.55 miles.

Have a most excellent evening everyone!



Howard

 

[wellesleyprincess]

I was gone on a belated let's celebrate everyone's birthdays at once 21st birthday road trip. I managed to get in my runs most days while I was gone. We got home early this afternoon and I got my 3.5 mile, 30 minute evening run in. I have a night race this Friday, so I'm back to running at night.

Oh and my road trip involved a lovely trip to the Reebok outlet.

 

[cdn_gal_eeyore]

Alas I did not make it out for my long ride today. I discovered a flat just before heading out. Swapped the tube out, only to discover upon inflatation that the new tube was the wrong size. How did I find out? The tube went *boom* while I was trying to pump it up! I'm going to take the wheel/tire to the bike shop to see if the pros can help me out tomorrow because everyone was closed today for the holiday. I want to make sure that tire is in good shape for my first tri on Sunday.

My favourite ice cream flavours are a bit off the wall:

1. Peppermint Candy ice cream (available at Safeway only before Christmas)
2. Tiger Tail (orange sherbert with licorice - sounds gross but it is yummy)
3. And one of my all time favourites was a chocolate ice cream with chilies blended in. The ice cream cooled your tongue but the chilies made it burn. Weirdest sensation ever, but oh so good..!

Speaking of which, I may just go consume some ice cream right now...

 

[mkymsehi]

 

[mkymsehi]

... because everyone was closed today for the holiday.

HOLIDAY Leanna???

We didn't get no stinking holiday today. Must be some Canuck thing up north.

Oh well, I'll have to wait until next Friday, when we have Admissions Day off (Hawaii's 49th birthday for becoming the 50th state in the nation).

Yeah, yeah, yeah, I know, life is tough on the mainland.

 

[princessrunner]

Good morning everyone. Wow, lots of ice cream talk while I was gone. We have a local dairy that produces their own. Giffords ice cream if anyone else get it. My favorite is Moose Tracks which is vanilla with caramel filled chocolate pieces in it. Yummy. After that I guess I go for sorbets which are not really ice cream and don't count!!

Howard: Isn't it nice to look back and see your accomplishments? It is one of the things that I like about the team challenge. You can see your monthly total in black and white. I can't wait for the end of the year and it will not include the January half!!

Kira: You should come up early and do Beach to Beacon next year! You would really like the race. I was running along and I heard a woman say hey a WISH shirt to her friend and the other one replied, yeah, but I have no idea who it is!!! See, WISH is everywhere!

Stephanie: A 7:30 mpm...now that is speed work. My idea of speed work is around an 8:30 mpm!! Kudos to you on your hard work to get faster!!

Carrie: I agree with the too much heat. We have been having high humidity but temps only in the 70s. I get very melty in the heat!! I totally agree with running in the cold. My theory is that I can put on more layers but can only take off so many before someone calls the police!!!!

Everyone else: Good early morning to you all!!

I set out to put in 3 easy cruiser miles yesterday. I started my first mile with a 10:14 mpm average, my second mile was 9:44 mpm average and then I had my last 3.1 miles at a 9:14 average. Now this was clearly not cruising for me and can you tell that the skies opened up and it downpoured??? Yep, toward the end of mile 2 I was taking off my iPod and putting it in one skirt pocket, taking off my Garmin and putting it in the other skirt pocket and running as fast as I could while still being able to see. Well, I can say my shoes are still soggy and I did not need a shower afterward for being sweaty. The rain took right care of that!! Today is 5 miles and the sun is out, thank goodness!!! The rest of the week is iffy and I may end up on the TM (yuck) with the rain we are getting.

Have a great day everyone!!!

 

[keenercam]

Morning, all!
Bill -- Happy Belated Birthday!! I hope it was wonderful!

I had a personal trainer session yesterday and we worked on lower body strengthening again, but were very cautious after last week's painful aftermath. It went much better yesterday and I had no problem walking around in heels all day.
Ran 2 miles this morning. Did the first mile at R4/W1 and the second at R3/W2 which is one of the recommended Bingham sequences. I don't think I like the 2 minute walk and will probably continue at R4/W1 even where the training plan calls for longer walks. I figure my running pace is slow enough that I'm not killing myself and the longer walking periods are really impacting on my overall pace. Really looking forward to starting training. I think I start after my weekend at WDW with Judy (honeibee). Um.... Let's see if I can even move after a weekend of eating and .

Jeff -love the comics!

My favorite ice creams are anything with crunchy stuff in them, and especially anything that has pretzel pieces in it. Some of my favorites:
butter pecan
almond
chocolate chip

 

[postesf]

Good Morning! So...I attempted to swim laps last night without drowning myself. It went OK. I was in there for about a 1/2 hr. I still was getting a bit of water in my mouth when I would try to breathe... I also felt like when I would turn my head to breathe, my legs would sink a little. The swim cap kept my hair out of my face, but it did not keep my hair dry. I think I may need to new goggles too. The kept fogging up and they started hurting after a while. They are juniors, but seemed to fit when I tried them. I have a little head and thought they would be ok, but I think it's time to invest in a new pair. For my first time attempting laps, I thought it went ok.

Tonight, I will do C25K, Week 4, Day 1.

Cam...Glad to hear your training session went well!

Lisa...Rain! Oh no!!! I hope the rest of the week turn out better. At least today looks good so I hope you have a good run!

Leana...Bummer about the tire! Hope you get it worked out today!

Howard...You are putting in a lot of miles!! WOW! Amazing how quickly they add up huh.

Tracy...I definately think you should reward yourself w/ a new bike! We're just starting out, but so far, so good!!!

Shout out to everone else!!! Hope you guys have a great day!

Stacie

 

[wtpclc]

My theory is that I can put on more layers but can only take off so many before someone calls the police!!!!

OMG, while I have heard a version of that before. The police call puts it in a whole new light.

Kira - FOrgot to add and about the job. My former job involved me being the bearer of bad news quite often. It gets to you after a while. HAng in there!!!

Howard - COngrats on teh work outs! Glad we are not worried this year about under training, but now I'm a bit worried about over training.

Cam - Glad your PT session was better today! You are just kicking butt on your work outs!

Jeff - Love the funnies!

Jennifer - COngrats on teh fun road trip!

Leanna - SOrry about teh bike. SOunds liek that ride was not meant to be. On a quick fix tonight! Hmmm....Need to find Tiger Tails. That sounds like an odd one, but one I might like. Yum!

Tracy - Aftre that work day, you deserve a rest! Celebrate with ice cream!

Legs are tired today. SO, wither too much rest for them or I actually worked them harder than I thought last night.

 

[disneyrunningnut]

I am not sure why the Marathon schedule I am following had back to back LR's on a weekend, but it did. Here is what the next few weeks hold for me leading up to the Philadelphia Distance Run (Half):

Miles on
Sat./Sun.
6/9
7/14
7/15
7/11
8/17
8/18
8/13 <---- Day of the Philadelphia Distance Run.

Depending on how I am feeling, I may dial down the miles a bit. 18 miles seems like an aweful lot that far out (7 weeks) from the Marine Corps Marathon.



Overall I ran over 30 miles this week in addition to my XT tonight. That is 30+ miles the last two weeks.


Howard

Hi Howard,

Is that a Hal Higdon plan? It looks like one to me. Congratulations on 30 mpw 2 weeks in a row.

David

 

[dsnyfan21]

Hello.,

Stacie: laps sounded pretty good for your first attempt at them.

Jeff: liking the comics. BTW, I had today off from work at the last minute. I was first in line in case the office was slow enough with just the one doctor working. YEAH!

Leana: Were you able to get your tire checked. I hope things are good and you are ready to go for your tri this weekend. Good Luck!


Hi everyone and where is Duckie, she has off during the summer as a teacher and was supposed to be doing some kind of Teacher Camp.

AFM: I got up alittle later than normal (7:15am) and went for a walk. On my way out for my 4 miles I pass an Elementary School and saw a tiny little dog on the inside of the school grounds near the fence and tried to keep it there while a lady was getting a towel to get it, so on I went. On my way back, what do I see? I see the little dog on the other side of the school wandering on the side walk. It would come near me, but wouldn't let me get too close. I did see a flyer in the neighborhood about a lost dog , so went back to get the slip with the phone#. I was about .80miles from my house and the little doggy wouldn't follow me. I then tried knocking on some doors to use the phone and on the 4th house the man answered. He tried the number but no one answered. He had some dog treats and we found the little dog 2 houses away. The dog finally warmed up to us and would get close so we could look at it closely, NO COLLAR!! UGH!! People please put collars on your pets!! Then a lady was driving down the street slowly looking and I thought it was the owner. No, it was a runner (wearing a team in training shirt) who had seen the dog earlier and was coming back to pick it up and take it to the human society. The man used his shirt to pick her up and then away she went. That was my hero story of the day. I did make it back home and got the 4 miles in in about 58 min, time not so bad, good thing my Garmi stops when I am not moving!!!
Did some laundry folding and got out suitcase and carryon to start thinking about packing for DL!!! I also bought my DL ticket for Saturday!! I can't wait to take it all in!!

Tracy

 

[KeenHo]

David: I believe it is a Hal training schedule although I may have picked if off of a related site. It is definitely for someone that has run a marathon before. I think it is a challenging plan. (Case in point - see below).

Hi everyone!

I found out today that I am human. I had a scheduled 3 miler that I went out on this morning. A relatively short distance compared to my last run of 12.6. At about .25 miles into the run I felt an "uncomfortable feeling" in my right thigh. I pulled up and shook it out, tried to run again and it was a bit more unpleasant. So, I walked the balance of my 3 miles. My pace sucked, but I finished. I believe what I have is affectionately known as a hip flexor strain. Here is the information I've found online about it.

What is a hip flexor strain?
A strain is a stretch or tear of a muscle or tendon, a band of tissue that connects muscle to bone. The tendon may be inflamed. Inflammation of a tendon is called tendonitis. The hip flexor muscles allow you to lift your knee and bend at the waist.

How does it occur?
Hip flexor strain occurs from overuse of the muscles that help you flex your knee or do high kicks. This injury occurs in bicyclists, athletes who jump or run with high knee kicks, athletes like soccer players who do forceful kicking activities, and people who practice the martial arts.

What are the symptoms?
You have pain in the upper groin region where the thigh meets the pelvis.

How is it diagnosed?
Your health care provider will examine your hip and thigh. You will have tenderness at the muscle and tendon.

How is it treated?
Treatment may include: putting ice packs on the injured area for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days or until the pain goes away
taking anti-inflammatory medicines prescribed by your health care provider doing rehabilitation exercises to help you return to your activity.

While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to swim instead of bicycling or running.

How long will the effects last?
The length of recovery depends on many factors such as your age, health, and if you have had a previous hip flexor injury. Recovery time also depends on the severity of the injury. A mild hip flexor strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the hip has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.

When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities will be determined by how soon your hip recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal of rehabilitation is to return you to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your activities when, starting from the top of the list and progressing to the end, each of the following is true:

You have full range of motion in the leg on the injured side compared to the leg on the uninjured side.

You have full strength of the leg on the injured side compared to the leg on the uninjured side.

You can walk straight ahead without pain or limping.

How can I prevent a hip flexor strain?

Hip flexor strains are best prevented by warming up properly and doing stretching exercises before your activity. If you are a bicyclist make sure your seat is raised to the proper height.

I do have some good news.

First, I didn't really run on it after it began to hurt so I don't think I strained it badly.

Second, I can walk virtually pain free (I feel a dull presence of pain, but it doesn't "hurt").

Third, I am going to take tomorrow and the next day off (if needed) to rest it.

I haven't yet iced it down, but may do that before bed tonight just in case it helps. I was at work all day on the leg and going up and down stairs without pain. So, if this is a strain it is a mild one.

I think the biking last night at the YMCA might have weakened it, it still feels similar to how it felt during the pushing on the bike. The run just twanged the pre-existing issue.

I'll consider myself lucky, but not out of the woods yet. Has anyone else dealt with one of these before?



Howard

 

[mkymsehi]

Jeff: BTW, I had today off from work at the last minute.
Tracy

So that's how you had time to start packing.

Yeah for the doggie rescue.