Wk of Oct 1--2007 WISH Walking/Running Club

[Mouse Skywalker]

Good Morning TEAM:

OK, I can only do a quick post because I need to get to work. I surprised myself with my run yesterday afterwork. It was a beautiful day, my legs were feeling fine, so I decided to run outside (instead of on the treadmill which I had planned). I still wanted to find a soft cushy surface, so I went to a park that had a crushed gravel/cinder path along the perimeter. I ran 5 laps around the park which ended up 5 miles in 46:57 min for a 9:23 mpm pace! Wow, I couldn't believe it. I ran the first 3 miles nonstop, and then I took 1 min walk breaks for the last 2 laps around the park. My legs felt fine the whole way, maybe it's the pounding of the paved trail and sidewalks on my long run Saturday that made my calf really hurt. Christa, I seem to remember you saying that sidewalks really hurt your legs. Probably about 3 miles of my 10 mile long run was on sidewalks as I ran through downtown Rochester.

This morning I got up and did 40 min x-training on the elliptical (including 5 min warmup and cool down).

Question- For those of you doing the MfM training plan - tomorrow's run is supposed to be a Tempo run - 5 min tempo pace repeated 3x. I figured I would do this on the high school track, and walk a lap in between the runs. My question is this, should I only do the 15 min of running? Is that all I need to do for the workout? What have others done?

Jodi- I agree with what others have said here, and think you made a good decision to stick with the half marathon. Besides, that way you will have your 1st full marathon experience at WDW!!! Sorry, your friend can't come up and join you.

 

[gatorphipps]

Jodi - OK just read the rest of the posts and see your friend cannot run it anyway...so Jodi - sorry, but I think sticking with the 1/2 is the best choice.

Bummer that your friend can't come, but I do think the half is a wiser choice. We were looking at an Ocitober fulland just could not make it work with reverse taper and such.

Oh, we are suppose to taper for a marathon??? JK! I am saying that b/c my taper is not really what it shoud be for this marathon.

 

[keenercam]

Wow, I am so far behind, I may never catch up on everyone! Sorry for anyone I missed!

Jackie – I thought about you this weekend at the football game when I saw the parents working the concession stand. I know how hard you are working to make sure you have volunteers and merchandise and that the finances are working out. How are you holding up? I hope you can find some really good volunteers to take on some of the responsibilities. How is Annie doing? I know it was always tempting for Jenn to give up band because it was so time-consuming when she had so many demands on her time, but she remembers it as the best moments of high school. Even now, it provides a place for camaraderie and stress-relief. Sending you and Annie a and sweetie!

Jen – Congrats on the rump roast run! Great job!

Sunny – You should be so proud of yourself for finishing that race and with an incredibly impressive time. You are so much faster than a lot of people who have been training a long time to walk at that pace. Howard, for one, believes it is harder to walk at a sub-15:00 pace than it is to run. So give yourself a lot of credit. Besides all you accomplished in finishing that event, you have another HUGE accomplishment to your credit – you continue to inspire those of us who could easily bale on this process with little or no excuse. Thank you for all you bring to this team, Sunny! You know you are one of my heroes.

Lily – I hope you had a great weekend. I was going to try to call you when I thought you were walking but got wrapped up in the cross-country meet. How are you doing? I hope you are finding your weekend sojourns to be a huge stress-reliever after all the hassles of work.

Kristi – Loved your pictorial trip report on DL. PM me your email and I’ll send you the picture I took of you in the Angels stadium. I am going to try to lighten up the terrible shadows in it and will send it to you both ways. Congratulations to Chad on Applefest! I am so glad you were able to be at the FINISH to get that great picture.

Carrie – Congratulations on doing your 9 miler alone! I am glad to hear Scott is feeling better, but I am still glad you had the opportunity to take on a huge challenge and I am so proud of you for succeeding! BTW, every time one of the Ice Princess songs comes up on my mix, I think of my WISH buddies, too! “Unwritten”, “This is my Time,” “Reach” “Get Up,” etc. Very cool! :

Dave – You are getting all sorts of cool ideas and offers of help for your “surprise”. I am so happy for you. I have something to .pdf to you that should also help. I will try to remember to bring it to work tomorrow to send to you. SO glad you had such an awesome run yesterday. That pace ROCKS!

Judy – Congratulations on your AWESOME finish on your 2nd 5K. You are rockin, girl, and you are going to have such a great time at the ½ because you’ll have time for character pix and time to take in all the festivities with no fear of the sweepers being anywhere near you! Congrats on the new shoes, too!

Karen – I never caught up last week to congratulate you on the Philly ½. Great job! I hope we’ll meet at some Philly event someday soon. It’s nice to know there are WISHers in our neck of the woods, including you and Terri and AmyBeth.

Monte – congratulations on your ½, too! WOW! Even with all the shortcomings in the event, you did such a great job. I bet it felt wonderful! : Have you fully recovered yet?

AmyBeth – I hope you are feeling better by now, sweetie. I have been thinking of you and how far you have come so quickly and I really worry about you injuring yourself. I hope you will dial it back a bit to give your leg a chance to get strong again. I don’t know much about tendonitis but remember how painful my achilles tendonitis was, so I know you must be in excruciating pain, running with tendonitis – please take it easy. I will be thinking of you and WISHing you a speedy recovery.

Kathy – I am looking forward to seeing you in January. For me, our WISH Scream Team is even more vital on race day than the race participants. Seeing you and Lynne and Erin at the end of the Minnie got me to the FINISH line. I am sorry you are going through another shoulder surgery but I am glad you are going to give yourself a chance to fully recover, and then we’ll look forward to doing the Minnie together!

Heather – congrats on raising $1100!

Christa -- why does it not surprise me that wonder girl doesn't know how to taper? Do you do anything at a less than all out pace? Can't wait to hear all about your race. BTW, how is Bree doing?

 

[wtpclc]

Question- For those of you doing the MfM training plan - tomorrow's run is supposed to be a Tempo run - 5 min tempo pace repeated 3x. I figured I would do this on the high school track, and walk a lap in between the runs. My question is this, should I only do the 15 min of running? Is that all I need to do for the workout? What have others done?

I don't have it in front of me, but it seems like there's a 10 min warm up, 5 min slow run/jog btwn each tempo run and 10 min cool down. If my math's right, that makes 45.


We did our 50 last night. WHy is it that 45 seems ok, but 50 seems way long on a week night? For those of you who asked about Scott, he is not fully recovered. Although he says he's "fine" (think Pretty Woman), I had to slow down for him several times in the last half of our run. I'm pretty sure that's what made him grumpy the rest of the night (yes, the same thing I deal with on every run makes him grumpy when it happens to him once ), but he says he's "fine". Lol. I'm sure he was just whoooped out from being sick, but it was kind of scary to actually slow down for him.

 

[keenercam]

One more post -- this one re: training

My office was closed yesterday for the holiday, so I left a little after three and took the opportunity to do an outside training session. Was supposed to have done 9 miles LW this past weekend, but wasn't able to carve out the time.

This session was tough because I had mapped out a course that ended up not working -- I couldn't get across the highway in rush hour traffic. There were no sidewalks and no shoulders at most of where I thought I was going, so I ended up cutting across fields and active parking lots and behind a shopping center through the delivery area. I hadn't even considered what it would be like crossing all the streets and driveways and parking lots and stopping for after school traffic, etc. Just very bad planning on my part. Got parts of miles 4 and 5 in at a walking path, so that helped a little.

The course I ended up doing really affected my ankles and hip and I ended up with blisters on my feet. Not sure about why I ended up with blisters -- that has happened in my running shoes only the one time I wore them without socks. Even Howard was all "poor baby" when he saw them. You should have seen me trying to get to the phone last night -- UGH! I think my body thought I was going to try to do DL again and was rebelling!

My mile times:
1 -- 16:10
2 -- 15:27
3 -- 16:47
4 -- 15:19
5-- 15:19
6 -- 16:33
7 -- 16:02
8 -- 16:21
.25 -- pace 17:10

So, my pace stunk and I didn't get to 9 miles. But, I'll take the 8.25 for now and look forward to getting back on track.

 

[wtpclc]

Cam - Thanks for jogging my brain. It was Reach that I heard! So, are you feeling better?

Christa - Sorry, but you are a whole 'nother class from me. I thought of you as I posted that for Jodi, but I was thinking more of people like me, who's IC is not loud enough to drown out the TV so I can get off the couch. **not that Jodi's lazy like me though.

WHich reminds me. There was a group of girls who scrapped with me this wekend who went for a run later in the day Saturday. Later, one asked me if I woul dbe runnign again Sunday, as she'd liek to go with me and get a btter wrk out. This same girl ran a 9 min 5K and was 6th in her age group at 32. I kind of laughed that she'd get a better work out with me. (No, I did not mislead anyone there to believe I was fast.) Anyway, I informermed her that it was my rest day and that I take those very seriously.

 

[Tiger Lily 03]

Hi WISH Team!

Wow! It's only Tuesday and looooook at all that I must read! Great job everyone; I'm glad there is lots of posting going on. Now I must get to reading it. I don't have time to do anything close to catching up. I'm gettin in those steps though. I've got some fun story about a person Ted and I met after we got finished on the trail yesterday...

I'll start with that. We have seen this person running in our neighborhood for years now…kinda like Forrest Gump thing. He always covers a great deal of ground and at an amazing pace. Finally yesterday Ted spies him going to the trail as we were leaving and starts to chat. Turns out he is a professional runner, 56 y/o doing 6 min miles. Yup, he makes his living running!

The interesting thing about the brief conversation that I thought about and I want to share is that no matter the level of ability, the training is similar (just faster or slower than someone). We have all discussed the training that we are doing and it is really similar to the elite athlete.

He shared more I will try to offer, but basically it is what we already are trying to do at our level of ability. Keep doin it!

I'll try to get back here later and try to read up those 6 pages I am behind!

 

[Mouse Skywalker]

Greetings TEAM: I must admit I haven't read the posts since my last post.

I just need to express how torn up I am about the recent school shooting in Lancaster, PA. This really seems to be hitting close to home for me. I have some family near there, and my DW went to college in Lancaster, PA. Plus, it is really hard thinking that some of the shooting victims are the same age as my daughters. I find myself constantly thinking about how terrified those girls must have been during the ordeal. I think about how I would feel if my girls were in the same situation. I can't image my little princesses being so scared and terrified, and as a parent I couldn't be there to hold them, comfort them, or keep them safe.

Sorry for the downer post. My heart really goes out to all those families suffering right now.

 

[keenercam]

Cam - Thanks for jogging my brain. It was Reach that I heard! So, are you feeling better?

I love "Reach" Carrie. I may actually have to go back to posting lyrics here once in a while. I find them so inspirational. Other songs are just on the ipod for the pace!

Thanks for asking -- my migraine let up by last Tuesday, but the sinus congestion and pressure seems unrelenting. I think I am getting better at ignoring it, though. This is a time of year that I have headaches almost constantly, though autumn is still my favorite season.

Can I just say how awesome it was to be outside on a sunny day yesterday at 4 pm? DS was at cross-country practice, so I didn't feel like I should be home instead of training if I wasn't at work. He called me on my cell when he got home and was going to settle in to homework. I can't imagine carving out the time if I had younger children -- I am just not that disciplined. Kudos to all the moms of younger kids in our group, including Heather, Tiffany, Dana, Christa, Kelly, Sunny, Bill, Lynnda, etc. etc.

 

[Mouse Skywalker]

Anyway, I informermed her that it was my rest day and that I take those very seriously.

Carrie- This made me laugh!!! Thanks, I needed a good laugh.

 

[andromedaslove]

Sunny - Congrats on your race, I am so happy to hear that you and your body decided to purchase those plane tickets!!

Mel - Thank you for posting that link. It gave me some more info as to what is bothering my leg.

Dave - I know you have been experiencing some calf pain, have you or your doctor figured out what it is yet?

Judy - Congratulations, and don't worry. I have already been told by DH that I am NOT allowed in the running store by myself anymore either!!

I am so sorry that I have missed so many this week, but I just got back last night from WDW. Unfortunately, after my 3 or 4 miler last Tuesday I really hadn't been running at all. I took my running shoes with me to WDW, but didn't do anything because my left calf really hurt too bad. Walking I was fine, but as soon as I started jogging I got a really sharp pain in my calf. Thankfully, I was able to get out this morning and run about 1.5 miles. I know, nothing to be ecstatic about, but at least I ran a little while. Here's to hoping I can get in my 16 miles this weekend.

Dana

p.s. I will be posting a trip report with photos soon.

 

[Tiger Lily 03]

I just wanted to stop in and say kudos to all who are training hard for our upcoming event. I'm proud of you and keep up the good work. However me on the other hand has not done an ounce of training. I'm just plain ole being lazy. I'll be ready by January, but man am I having a hard time getting it into gear!

Kim, I am so happy to see you here! Get on those steps. I know you will be doing fine with that base you've got, but you still have to put in steps. Come back and tell me all about it.

 

[Honeibee]

Good morning all. I'm sitting here amongst moving boxes. They told me I was moving to another office and to pack up quickly. So, last week I did. They STILL have not told me when or where I am going. Idiots.

Anyway, this morning I test ran my Sauconys. I like them VERY MUCH! They are stiffer then the Asics, but I kinda like that. They certainly feel more...substantial, if that makes any sense. They make the Asics feel like racing flats. But I like how the Saucony's cup my heel and hold my foot firmly.

See why I had to buy them both? I like them both for different reasons.


Tiff - I was thinking of the Asics Kayanos. I liked those alot too. I need wide shoes too because I have platypus bills for feet. I can't really justify the crazy amount of money I just spent on running shoes, considering my mileage. But then again I have such funky feet I have to get what fits me best.

Jodi - Thanks! I'm thinking of doing The Great Pumpkin Chase in New Canaan. I have to look up the date. It sounds like fun. I looked up the times for the Ridgefield Half this past Sunday. The guy who won it must have been flying! I think he did it in like and hour and something. I wanted to go just to check it out but, well, I kinda forgot it was this past Sunday. I would have loved to see him run. I'm sorry to hear about your friend not coming up, but you know, January gets closer every day...

Mel - I love those pants you just got! How do we submit weight loss? From our highest total? I lost some but then gained some back. I don't know if that counts. Probably not. You probably want the loss we are at today, right? Like how I'm answering myself here?

Dave - OMG! You are so fast now! Good question about the MFM plan. I'm following it to, for the Half. Let me see what everyone has to say about tempo runs... BTW I am going to the post office at lunchtime today. Oh Dave, I hear you about the school shooting. The world scares me sometimes. Really, it does.

Carrie - You're a funny girl! But I too take my rest days seriously. I work hard at resting, darn it!

Cam - I'm sorry to laugh but your run last night sounded more like you were trying to escape! Thank goodness for the walking path! Ouch, I'm sorry about your blisters. Maybe if Howard waited on you and brought you snacks and refreshments and fluffed a pillow up for you....Sorry Howard! I couldn't resist!

Lily - Yeah...I thought about that....going pro......NOT! But great to hear about the training. Tell us all he said!

 

[Dennyha]

Well, I'm in the final week before my first 1/2M on Sunday. I started my taper over a week ago, and last week I GET SICK . Starting Wednesday, I come down with this terrible cold. I haven't run for nearly a week now, hoping to pass this cold ASAP. It is finally starting to break up, and I'd like to do an easy 5 mile run tonight, if the weather holds out. Hopefully, this doesn't hurt me too much for the Sunday event.

I'll report back with the outcome.

 

[Tiger Lily 03]

Welcome to our new WISH Team members and Welcome Back to those who have returned. We want to hear from all of our team!

Sara, sorry about your not “feeling it” just now. There is certainly a huge commitment to get trained up for the full. Maybe you will enjoy stepping back to doing halfers. That’s after this one! Get those steps going. You are registered, make it work.

Judy, I so love your reports and excitement; it is a pleasure to share your journey. I know you will love that amphipod for the ability to freely carry that H2O.

Sunny, good luck getting “geared up” for whatever it is you decide to do. Make the choice for what works. Don’t feel bad about whatever that will be. I know you were hoping to do a fast weekend of events. Things change, go with what you’ve got. Slow or less is nothing to be ashamed of in our world. You are doing what you can and THAT is what it is about! Oh, and having FUN because you are out in it—whatever the capacity—is what it is all about too! Hope you can find that smile in you to enjoy what you’ve got going for the moment. I’m glad you’ve got that plane ticket. Walk the parks with our WISH Team!

Michelle, hope your doc appointment gives you the info you need to get started.

Lynne, I read something I cannot believe…the words Wimpy and Lynne in the same sentence. Unh uh! Glad you are liking your rotation.

Denny, don’t worry about getting in that run. Get yourself feeling well first. You have a good base trained for your event and will do well. Don’t stress consider it your taper! You will do fine! I’d like to be cheering you on if I don’t play myself. Look for me in “the shirt.” You won’t miss me!

Rich, will we see you there?

Cam, glad you are feeling a bit better. It is certainly refreshing to be outside. Eek on the path you chose though.

Dana, I look forward to the report.

Garmin issues here too. I was wondering if it’s b/c I have 201 and not the 205 model. I’ve upgraded to the latest software over the weekend and it still was a bit erratic. Still gives me a good overall picture of what I’ve done so I’m never leaving home without it! I love my Garmin!

WISH weight loss for me is 25 pounds. I’m still in the “moderately overweight” category. I’ve been playing with 10 pounds forever up and down that keeps me out of the “healthy weight” range. I think that I’m heading in the better direction these days though. Will see about it when I return from vaca. We leave after 7 more work sleeps!

 

[gatorphipps]

OK...About my taper...No for real!
I am wondering....................................................
I ran 6 yesterday,
not sure if I will get a chance to swim today (that is what Iam scheduled for) but I know I will be in rehearsal tonight and dancing like a mad fool for about an hour.
Should I run an easy 3-6 miles tomorrow or maybe bike?
Then Thursday what should I do?
Then I know Friday, I am going to forgo the 14 miles with the fellas....even though they are so cute!

What do you guys and gals think?

 

[Tiger Lily 03]

Question- For those of you doing the MfM training plan - tomorrow's run is supposed to be a Tempo run - 5 min tempo pace repeated 3x. I figured I would do this on the high school track, and walk a lap in between the runs. My question is this, should I only do the 15 min of running? Is that all I need to do for the workout? What have others done?

From the book:

Tempo Speed Workout: Warm up with 5 minutes of brisk walking. Run for 10 minutes at an easy pace. Run at tempo pace for prescribed number of minutes (A, B, or C workout). Run for 10 minutes at an easy pace. Walk for 5 minutes at an easy pace to cool down.

Tempo pace: A pace just outside your comfort zone, comfortably hard, in which you can talk in short, choppy sentences. 80% of maximum heart rate and level 8 on I-Rate scale.

Tempo C Workout: Run for 5 minutes at tempo pace, Walk for 1 minute briskly. Repeat 3 times.

Christa, I think you are quite trained up and can take it easy. Easy being whatever you feel you can fit in comfortably without stress.

 

[wtpclc]

Christa - You are way out of my league, but I am proud of you for giving up that 14-miler. I'd do a VERY easy 4 Thursday, not much more. JMO.

 

[Tiger Lily 03]

Dave’s question leads me to the next part of the brief conversation we had yesterday with Professional Runner Guy.

This is for all levels. He recommended to me that if I do nothing else to make sure I treat hill work and form drills/speed work/tempo runs (whatever we want to call it) seriously. He said he sees many persons running and running and yes, running only. It is important that we get on the track or some place to do those sprints/faster walks/runs. He recommended the track nearby, but I’ve been also working at this on the trail. For the track, take the curves of the track at a jog/walk and the straight-aways fast paced being the level you can handle. He said start out with 4X then build to 8X. The hills are also something that should be worked into a plan. Of course stretch, stretch, stretch. Not cold muscle stretching…not ever. He also said if we don’t mix it up we will tighten up. He says he sees a lot of middle and back of the pack participants who do not follow the overall program and they appear—and are—stiff and get stiffer since all that many do is run, run, run, without the knowledge to do differently.

WISH Team Members: From what I’ve gathered here, we seem to have a pretty solid group with this advice always going out to each other. I felt great after chatting up with Professional Runner Guy. WE ARE DOING IT! ALL OF US.

Oh yeah here we go:

Thunder, thunder, thunderation!
We're the WISH Group delegation.
When we move with determination,
We create a Great! sensation.

 

[disneyfanz04]

OK, just an update...I went to the Dr's today, and he switched my inhaler...he wants me to try 2 puffs right before I start running and see if that helps any. I have another appointment in a month to check back with him and let him know how that is working. Then we will go from there. I haven't been tot he dr's since my weight loss, so he was very happy with that and told me to go ahead with my training!!! I am so excited.

DH and I did our 3 miler yesterday, and today is supposed to be a 4 miler, so I am going to pick up my new inhaler and try it out tonight!!!! I want to see if we can do the 4walk/1run for at least 3 of the 4 miles..hopefully we can make all 4 that would be awesome!!!!!!