Wk of June 24--WISH Walking/Running Club

[Honeibee]

Greetings all -

VERY late night for me last night as I had to attend our Zoning Board of Appeals meeting since Charlie was out of town. Lucky me, I got on the agenda right after Nextel, who wants to put up a cell tower in our town. Needless to say, most of the residents turned out against it. For two hours we listened to people argue. When I finally got my turn to be heard it took me five minutes. I opened with "I'm sorry if I'm incoherent but it's way past my bedtime." They all laughed.

So, no training for me since I didn't even set the alarm. That's OK. Tomorrow I will do a TM session then a L/R on Saturday.

WWDave - Best of luck! I am sure you'll do great. You've been training, so the hard part is over. Enjoy it! And pictures please!

Kevin - WOW! You are speedy! Congratulations!

Meghan - I'm sorry to hear about your sinus infection. I hope you feel better today.

Bill - It's not "Shock and Awe" during December taper weeks. It's out of control crazy silliness!

Howard- Happy Running Anniversary! I think that's pretty cool that you remember.

 

[cdn_gal_eeyore]

I'm not sure how many of you use the Nike+ but I have one and love it. Today I got this email regarding the Nike Woman's Marathon in October, they're going to have what they're calling "a sister race." Here's part of the email:

The Nike+ version is no ordinary half marathon. This one's on your home turf, on your own terms. Simply run 13.1 miles with the Nike+ on Oct. 21, log your results before the end of that day, and you'll be an official half-marathon finisher, regardless of when and where you ran. And finishing definitely has its privileges. When you cross the virtual finish line on nikeplus.com, you'll get a shiny new trophy in your trophy case and your screen name will be added to the Nike+ Half Marathon Wall. To commemorate your run and your contribution to a great cause, you'll also receive an Official Finisher Keychain designed by Tiffany & Co. and a Nike Sports Essentials Finisher's T-Shirt in gender-specific sizes.

Megan - Wow, that is awesome that they are doing that! I am running the actual event in October and I'm definitely looking forward to my Tiffany's Finisher necklace. I think it is really neat that they wll be sending you a key chain and a finisher's shirt. Are you going to do it? Best of luck!! Oh, and sorry about the heat - it must be terrible! My house has been so hot lately at night too, and I couldn't put AC in even if I wanted to, since our condo board has not approved an AC unit we can install that would keep with the outside look of the place...

 

[meghan74]

Sorry you had a rough workout last night. I have to tell you I thought of you a lot during my TM workout. I was such a stinky, sweaty mess and I took some perverse pleasure in knowing my WISH teammates were also pushing the limits. I think it is very impressive that you spent that long on the TM, considering that I know how painful sinus infections are. Take it easy today and don't push it to do another TM workout tonight. I think the purpose of XT is not to use the same muscles that we do to walk/run and to not put the same kinds of strain on our joints, etc. So, I think your session last night really was a mid-week WOG and you can do a different XT session today or whenever you are up to it. I think it is John Bingham who wrote that you shouldn't try to make up a missed run, that you should stick to the training schedule and just do whatever is next up.

Cam, you are too funny! I kept thinking that I should at least keep moving because I knew you would be going for at least 45 minutes! I normally would just move on to the next training day, and wouldn't consider this XT, but I wasn't even breathing hard during those last 20 minutes. I think that tonight I will do another 20 minutes of r/w and then 20 minutes on the bike. That seems like a good compromise.

I've been doing a lot of research on side stiches (because I suffer from them so frequently) and learned this:

Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.

Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm. [http://sportsmedicine.about.com/cs/injuries/a/aa053100a.htm]

I found similar information on several good websites, so there must be something to this. I also learned that shallow breathing can contribute to the problem. I think that I do pretty well with breathing deeply, but I am a right foot exhaler. I am going to work on belly breathing and left foot exhaling to see if that helps.

 

[nepatsfan73]

Greetings all -

Bill - It's not "Shock and Awe" during December taper weeks. It's out of control crazy silliness!

Excellent! I'm waiting with breathless anxiety (or I might just be afraid of another one of WWDave's breathalyzer articles).

Howard Congrats on the anniversary. I'm still working on stringing together a solid 6 days of training (which will hopefully turn into years).

WWDave Get off the Olympics website. No "name-itis" allowed. Remember, those guys have to put on their jock straps one leg... I mean running shoes one foot at a time same as you. (Sorry, flash back from football/wrestling days).

 

[windwalker]

WWDave-Thanks for the bit about Kristen Armstrong I'll have to go pick that up and read it. But more importantly GOOD LUCK!!!! Oh and in regards to competing against the world record holders keep in mind these people were all under dogs... the 1980s US men's hockey team, James J. Braddock(who Russell Crowe later portrayed in a move), Tom Brady, David(Of David and Goliath fame), the Spartans over the Persians... the list goes on. And some good movies to watch for inspiration... Cinderella Man, Gladiator and Mystery Alaska. (Why did I list all Russell Crowe movies?) I used to watch Mystery Alaska before all my hockey games in college. Kick some butt!!!

Thank you Megan, Heck Yea! Bring it on! Trample the weak and hurdle the dead!

Ok that was fun, thanks. I feel better now.

Dave

 

[nepatsfan73]

the Spartans over the Persians... the list goes on.

WWDaveUnless you do plan on stepping on dead bodies, please don't copy this one in your race. Don't mean to rain on this parade, but although the Spartans were mighty heroic and did slow the Persians down, the Spartans were also all killed.* (If my memory of my history studies is still semi-intact.) Maybe I need to see the movie as history does have a way of changing. (Remember how evil Christopher Columbus had become by the time of the 500 year anniversay of his discovery of the Americas.)

*This is in in reference to the original Persian invasion. Sparta, along with other city-states that would eventually form Greece, did prevail in the end.

 

[westcliffemom]

Cam- I just wanted you to know that I've taken on the "Cam Crunch Challenge" (wow, CCC). After reading about your crunches, I thought- I can do that too! So I've started. By July 1, I want to be doing 100 crunches a day. I can't do the pushups, whole nother story, but I can do the crunches. So, thanks for the inspiration!

Today's LSD was interesting! I drove 2.5 miles out, walked back (which means the up hill part was in the first part of the walk, boy did I like that!), got my DD 11 and she biked, & I walked back to the car. Total of 5 miles. She enjoyed it! I'm trying to encourage her to stay fit & keep biking.

This was much different than Tuesday's 4 miles, which was 1 out with DD biking, 1 back helping her push her bike back home, with her dramatically gasping for air! Then I did another 2 on the TM, as the wind had picked up by then.

WWDave- I can't wait to read your report about the races! I hope you fly like an eagle! Is that the brand new RW that has the article? I read last months, don't remember an article like that. I haven't got this months yet.

Megan- I've been getting side stitches lately also. I've heard it's connected with your breathing also. I was going to look up what to do too!

 

[windwalker]

WWDaveUnless you do plan on stepping on dead bodies, please don't copy this one in your race. Don't mean to rain on this parade, but although the Spartans were mighty heroic and did slow the Persians down, the Spartans were also all killed.* (If my memory of my history studies is still semi-intact.) Maybe I need to see the movie as history does have a way of changing. (Remember how evil Christopher Columbus had become by the time of the 500 year anniversay of his discovery of the Americas.)

*This is in in reference to the original Persian invasion. Sparta, along with other city-states that would eventually form Greece, did prevail in the end.

Bill, Ky and Tenn has never had anyone in the top spots in racewalking at the Senior olympics. So maybe the fast ones will come to Louisville over confident. The Mexican Army made that mistake at the Alamo.


Stacy, yes it's in the one that I got in the mail yesterday. It's at work so not sure what month it is.

Howard, congratulations.

Dave

 

[poppinspal]

Megan - Wow, that is awesome that they are doing that! I am running the actual event in October and I'm definitely looking forward to my Tiffany's Finisher necklace. I think it is really neat that they wll be sending you a key chain and a finisher's shirt. Are you going to do it? Best of luck!! Oh, and sorry about the heat - it must be terrible! My house has been so hot lately at night too, and I couldn't put AC in even if I wanted to, since our condo board has not approved an AC unit we can install that would keep with the outside look of the place...

I just couldn't fit doing the actual race into my schedule which some day I really would like to do it. So I will definitely be doing this, I was going to even before I found out about the key chain and shirt. So we can just pretend I'm next to you running! I wish someone would send some cool air our way. It's too bad you have to have them approve something, that's a pain in the butt. Let's hope tonight is better for both of us.

WWDave-Glad to help out. I can't believe on a Disney message boards I forgot the Mighty Ducks. Um... Ducks fly together was their big motivational line I believe.

Bill-You are right and in the end the original Spartans who fought off the Persians for long enough for Greece to prepare did in fact get killed. But not without taking a good number of Persians with them. But the result of that battle was Greece was able to prepare for battle when they wouldn't have been able to had the Spartan army not gone to war. So lets just hope that Dave has the take no prisoners attitude of the Spartans with a winning out come.

 

[lenshanem]

Completed week 12 of my 13 week program today!

Foot is hurting again, but not quite as bad. I did ice it when I came home. (Did 3.5 miles with a pace of 12:24 - UGH!)

I'm really debating how I'm gonna handle my last week of the program while at Vero Beach. I have three runs that week in the program - the third one is a 10K - my first.

I'm debating repeating my easy week I just finished, taking the week off and giving my foot a rest then coming back and doing the last week of the program OR doing the first two runs and waiting until I get back home for the 10K. Either way I'll skip the first or second week of the maintenance program when I'm done so I can get on track for my training program for Race for the taste.

We'll see...

I'm very, very lethargic feeling right now. I need to start laundry and some packing for the beach, but I'm not motivated! Anyway, I'll be missing next week so I hope everyone has a good one!

 

[lenshanem]

Oh, how awesome is this?!? Went to get a pedicure for the beach after my run, it was $14 plus tip and I swear she put lotion on my legs and feet FOUR times. The massage just went on forever. I think that is the longest she has ever done it. She must have felt how tight my calves were!
At one point I fell asleep - maybe that is why I'm so lethargic feeling now. Best deal in town!

 

[aladdinsgirl]

Is everyone really busy today??? It sure has been quiet!

 

[MelRhoads]

Well... we didn't get rained out today, so I got to do the sprint tri (it was a training, but we did the whole course) There were some really fast people and some really slow people and one person right in the middle (guess who that was!!) So basically, I did the course by myself, but it was still a good workout. We did 1/2mile swim, 15 m ride and 3m run. The ride was super hilly and my ride pace was the best ever for that course!! I finished in 1:47 (not counting transitions but i figure that will be about what my race time is. )

oops, boy caught me up typing during nap time!!! I hope i didn't miss the sleep window!! better sneak off to rest now b/4 it's too late!

 

[westcliffemom]

I got my Minnie 15K finishers certificate in the mail. I've got it ready to go in the scrapbook.

WWdave- I got my RW just today, thanks for the heads up!

 

[keenercam]

Cam- I just wanted you to know that I've taken on the "Cam Crunch Challenge" (wow, CCC). After reading about your crunches, I thought- I can do that too! So I've started. By July 1, I want to be doing 100 crunches a day. I can't do the pushups, whole nother story, but I can do the crunches. So, thanks for the inspiration!

I definitely cannot do the crunches or the pushups on the floor -- they are much more manageable on the swiss ball. I developed an inflamed sacroiliac joint directly attributable to floor crunches. If you are interested in doing the push-ups, any small number on the ball would yield visible results, I am sure!


Shan -- sorry you are still having foot pain. Have a great time at Vero Beach. We haven't tried that DVC resort yet, but hope to someday soon. I hope the weather is gorgeous for you! Oh, and the pedicure sounds heavenly!!!

I think I've decided tonight is a rest night, since last night was supposed to be but definitely was not. I am going to pick up some videos and some 94% FF popcorn and relax tonight. Maybe some floor exercises, but nothing strenuous!

 

[Jen117]

Hi, remember me. Yah I know, I am a slacker.... a lurking slacker. OK, actually I have been a bit depressed lately.... call me Debbie Downer.

Training this week:
Saturday... LSR at campground. I forgot my Garmin, so no clue on pace or distance, but I did 70 minutes and it was just plain AWESOME to not know how far I went or pace.

Monday: 2.4 miles in the HEAT...
Tuesday: 5 mile bike ride to grocery store.
Wednesday: 2 mile walk with dog. I used my garmin to keep my pace faster. I am working on speeding up my walking because I am such a slow walker.

My PF is YOWZERS today, so I am resting it. I just can't get this under control. DH went to PT for his knee this morning and they told him there are some deep stretched for PF that are supposed to be better than what my podiatrist recommended... unfortunately she didn't give him them so now I have to search those out.

Oh and the reason I am a Debbie Downer... I'm just not speedy at all. In fact, since my PF mishap, I have gotten slower. And some of the walkers here are now way faster than my run/walk. And I was really starting to hate running, in fact I made all sorts of excuses not to train lately even tho CDC is coming up fast. Then we went camping this weekend and I forgot the Garmin... I told Dh I was just going to go out there with my watch and do whatever. I had no clue on pace or distance, I just jogged at a comfortable pace and took in the sites of the lake and cottages. I was doing 9r/1w and know I was really slow. But I loved it and it brought back some inspiration to me. So now I have to run with this and remember that even if all the walkers pass me, at least I am out there doing it!!!

Cam - Last night I read an article in Silent Sports (Midwest Sports Magazine) about crunches on a ball and how they are much more effective than other ones. I don't think they post the articles online because it is a subscription magazine. Anyhoo, they say if you have the ball at your lower back, the crunches are 30% (if I recall) more effective than traditional.

WWDave - GOOOOOD LUCK. I can't wait to hear how you did!!! How many people will be competing?

Leana - You get a Tiffany necklace for finishing? Is this a womens only event? How cool is that???

Oh, I decided to NOT run the local 4th of July 5K. I really don't want to pay for a race that doesn't benefit a charity or worthy organization and the race course was really crummy last year. I told my mom that I am becomming a race snob because I can now pick and choose what I want to run. She laughed at me.

 

[cdn_gal_eeyore]

Attention: awesome run report guys!! I'm off the Mamma Mia this evening so I decided to get my 5 mile run in today over lunch. Since I'm reasonably close to where I like to head out for hill training I figured that seemed like a good plan for today.

OK, check out my splits:
11:22 (mostly on flat ground, but just finished climbing the big hill when I hit the end of the mile)
11:44 (a full up and down the hill)
11:40 (another full up and down the hill - and I got faster!)
11:29 (mostly flat ground. I would have liked to do a 4th hill but it was sooo hot I thought I shouldn't push it too much.)
10:52 (final flat mile - holy smokes! my legs were tired, but look at me go!)

Final time 57:06 for and 11:25/mi pace. Let's compare that to Tuesday's 5 mi on flat ground...56:28. I'm sure if I keep this up I'll feel really confident going into my rather hilly San Francisco race. OK, time to get back to work....

 

[Pungodingy]

It's still really hot here (82) but I got in 2.3 miles (took 38 mins) I figured it was better to get the steps in a little slower than not get them at all.

You go, Dave!! You're such an inspiration!

Temps are s'posed to be going down, hopefully I'll get 5 miles in on Sat am, I have a 5 mile race coming up in a few weeks, it'll be my first 5 miler, so far I've only done 5K's

I have several "real" runners near my house, both have done multiple marathons, and I get a real boost when I waddle past their houses and they holler out encouragement to me...

So, here's my question, if I take smaller strides, my legs hurt more, but I can control my breathing, and if I take longer strides, my legs are great, but I struggle to keep my breathing regular...any advice?

Thanks guys, you're the best!

 

[Tiger Lily 03]

I'm not sure how many of you use the Nike+ but I have one and love it. Today I got this email regarding the Nike Woman's Marathon in October, they're going to have what they're calling "a sister race." Here's part of the email:

The Nike+ version is no ordinary half marathon. This one's on your home turf, on your own terms. Simply run 13.1 miles with the Nike+ on Oct. 21, log your results before the end of that day, and you'll be an official half-marathon finisher, regardless of when and where you ran. And finishing definitely has its privileges. When you cross the virtual finish line on nikeplus.com, you'll get a shiny new trophy in your trophy case and your screen name will be added to the Nike+ Half Marathon Wall. To commemorate your run and your contribution to a great cause, you'll also receive an Official Finisher Keychain designed by Tiffany & Co. and a Nike Sports Essentials Finisher's T-Shirt in gender-specific sizes.

Thought I'd throw this out there in case anyone was interested. If anyone is interested in this and hasn't got the email let me know and I'll forward it to you. I will definitely plan on doing this.

I got that email. It seems an interesting thing. I am very envious of those WISH Team members who will be participating in the real event. Doing it vicariously through you was my WISH. Now I may consider doing this vicariously WITH you. ('cept we're on vaca and coming off da boat that day...hmmmm logistics)

WWDave, WISHing you the best event ever! I can't wait for the pics and the report.


Howard, Happy Running Anniversary.

Leana, Happy Mama Mia!

 

[Cindylou]

Hi Everyone,

WWDave: Best WISHes for a great race. We're all pulling for you which should help your pace a bit. Even more importantly, enjoy yourself.

Stacey/Cam: I too have been inspired to do the CCC. I was going to wait until July 1st to make counting the days easier, but decided why wait. I have 2 beach vacations planned this summer, I can use all the help I can get. I'm glad to hear that the ball makes it better, I'll try that tonight. Last night my DS5 was "helping" me by putting his hand close enough so that every time I crunched up he hit me in the face. He found that very amusing.

Shan: Have a great vacation. I wouldn't worry about skipping a run or 2. The rest would probably do your injury some good.

Pungo: I have read that you don't want to take too long a stride because it puts too much stress on the leg. Also that you should aim for 80 steps/min/foot, so you might want to try to adjust your stride to be able to meet that cadence. I think your breathing will be easier eventually no matter what stride length you have as long as you keep at it. Good job on getting out in the heat.

Leana: Great job on the run. Hope you enjoyed Mama Mia.

Jen: Sorry you've been so down lately. As amazing as the Garmin is, it does seem to put much more pressure on you when you go out for a run. I'm glad you were able to have an inspiring run. Be sure to cut yourself some slack about the pace. The PF pain is real and it's the reason you're slower, not because you're a slacker.

MelR: Great job on the tri. You deserve that nap.

Have a great night everyone.
Cindy