owl_girl's Group --- FULL! (Page 17)

Hi Tracy,

Glad to have you back and glad you had a good time on your honeymoon. I'm sorry your dad is not doing well; I'm sure it hung over you while you were away.

Welcome to Friday. I hope everyone has big training plans for the weekend. I'm going to take advantage of unseasonably warm weather and bike tomorrow. Sunday will be a rest day (I didn't take one last weekend and I'm feeling it).

I had a GREAT run this morning! It felt sooo good and seemed to take little effort. Why can't they all feel like this?!?

3.4 miles, 32m 48s, 9:40 pace

Glad to have you back, Tracey! I just got back into Salem from the Oregon Coast last night, and didn't have internet access over the weekend so I'm catching up. Did some awesome runs Sat and Sun. Saturday ran on the beach for an hour, nice easy pace and the weather even cleared for us (50 degrees and partly sunny). It was beautiful! Sunday did my last long run before the half mary, 2 hours along a bike path in West Salem. It felt great! One thing that did put a little damper on the run is I got blisters on the bottom of both my feet in near the arch. I've run this distance before with the same shoes and socks and never had this happen. The only thing I can think might have been different is my shoes were still a little damp from running on the beach, but I don't know if this would have done it or not. If anyone has any ideas about possible causes I'd love to hear them because I don't want this to happen during my race.

Roni

Things have been a little crazy around here.  My Dad's condition worsening.  We have Hospice care for him and there are always people in and out of the house.  I'm trying to get some workouts in and get back up to my December/early January level.  It is really hard to get back up to that level.  I'm giving myself until March 1 to be back at that level.  My legs are really not very happy with me today after running for an hour yesterday.  The run was really nice though!

Congrats to everyone for some great accomplishments lately!  You guys really ROCK and I'm glad that Slug has taken the reins for awhile for all of us.  Sooooo, what does everyone want to discuss over the next week?  Let's stick with a running topic.  What kind of things are y'all struggling with?

Talk to everyone soon!

Hi Sarah,

I had kneecap issues and did PT in the fall to get them back into alignment. I had to give up all my training except for swimming, but I'm doing really well now, as long as I keep up the stretching. A foam roller is THE thing for working out my IT bands.

i have not fallen off the plant just side track as per normal.

I am trying to get back on track 

Hello everyone.  You guys have been very quiet.  What is going on?  I'm sorry I have not been around to do more motivating.  My Dad passed away.  I'm happy we were all home with him.

Anyway, I'm finally back home.  I've been gone for six weeks.  Wow!  That's a long time!  I'm struggling to get back on track with my workouts.  I've given myself until the beginning of March to be up to speed.  All of you are doing quite nicely!  Who has races coming up?  I know Sarah is looking forward to a sprint tri in April.  I think I am going to do that race as well!  I'm excited to meet you, Sarah!

I am going to put some photos of our wedding in my album.  Check them out if you want.  I sure hope to see everyone jump back on the forum here and continue to motivate one another.  Cheers to all of you!

There are a few ways to tackle tempo runs.  Mac told you one method.  Another method is to do a warm-up run of 10 minutes and then begin to increase the pace every couple of minutes until you are just below your lactic acid threshold pace.  Hold this pace for five to ten minutes and then slowly reduce your pace every couple of minutes back to a nice easy cool-down pace for five to ten minutes.  This type of workout should be no more than one hour in length.

I don't know how to use the heart rate data on this site either.  Have you tested yourself to find your lactic acid threashold?