KathyG's group- Full (Page 3)

 We were visiting my in-laws, where the biggest activity is getting up from the TV to go out for lunch.  I have to be fair to my husband - he does try to be supportive.  I think that once he saw how much this race meant to me he felt bad about it.  Both of us grew up in homes where no sports or physical activity took place.  We have 3 young kids and encourage them to be involved with sports and I'm really trying to set a better role model for my kids. 

Now it's time for me to go and do my lunch-time run.

HUG

I was passed by a 3 legged dog like 4 or maybe 6 times in my first 5K...found that humilating.

Maybe see this as great motivation to keep running. In a year you'll be amazed how much faster you will be....1-2 minutes maybe even more!!

I don't know why walkers have to be such show-offs ... how rude ... .

Thanks for posting your training plan for the week. Glad to see what you guys are planning...making a plan is step one to accomplishing the plan.
 

A couple thoughts about training plans:

1. Your body gets fitter after the stress is placed on it from workouts while resting....so one or two rest day each week is important. Also after 2-3 normal weeks you need a rest week with a cut in volume so you doing about 50-60% of what you do the other weeks and during rest weeks no hard or intense stuff keep it all aerobic.

2. To get fitter you need to change the workouts be it length or intensity. So if you do a long run of 4 miles this week or 20 minutes, next week do at most about 10% more in either time or distance; you don't want to keep running the same 4 miles or 20 minutes as that wouldn't be putting stress on your body which is needed to get it stronger.

My long runs have been 5 miles, 6 miles, then rest week of 3 miles, then 6 miles this week is 7 miles, then rest week of 4 miles, then 6 miles again then either 7 or 8 miles. I don't need to keep adding distance as my longest races this spring are 6.2 miles or 10K it is better to vary distance than sticking to same route (try running it backwards going the other direction) with same distance or time each week as it helps you get stronger & fitter.

3. If you miss a workout just skip it and move on unless you plan to swap days. You don't want to add a workout or try to catch up on the weekend....best to be consistent if you can but stuff comes up.

4. Only do two workouts a day at the most otherwise you will tire yourself out and not make progress.

How is everyone? What workouts today and tomorrow? How did they go?

I'm riding/swimming today and long run  (7.5 miles with last 4 at 5K race heart rate which is challenging) tomorrow with optional easy aerobic ride.

Record setting warm today here in MA ....63 and I'll be riding in shorts and long sleeve bike shirt. The Tarmac is in so I'm going for a test ride at the LBS. Wonder if I'll like it?

Oooh, neat!  Glad to hear the bike is in, I'll keep my fingers crossed for you Kathy!

I had to laugh about the getting passed by a walker comment... happens to me a bit in races here too   But to their credit, some of the racewalkers in the local "circuit" are REALLY fast and intense!!  When I do my reservoir runs, I'm always getting passed, because at least 2 of the local running clubs use the trail on weekends as well.  I just can't let myself worry about it, I'll get there eventually!  What I hate though, is getting passed by the jogging stroller folks in races... here they are pushing 20 pounds of stroller and goddess-knows how many pounds of kid on top of that... yow!  We've also got a few sillies that run in costume, and when I say costume, I mean a windmill and a lighthouse.  Big heavy bulky things, I have no idea how they do it, but it's hysterical ... and I NEVER let them beat me!

I do have a question for our beloved mentor - how much stretching should I be doing after my runs?  Right now I'm really lame about it, maybe doing some calf stretches off a curb or a step, and maybe some hammie stretches on the same curb or step, and maybe some forward bends, and if I'm REALLY ambitious I'll do the forward bend stretch where I cross one foot over the other to get my quads/glutes/IT band a little.  I don't think I've ever done more than 3-4 minutes after my standard 3-mile run.  Is this too little?  As I start to increase distance, should I have a true stretching 'routine' or can I just do what feels good?  Doing what I'm (barely) doing now I feel like maybe I'm selling myself short - especially in the mornings when I get a late start due to bad snooze-button habits, I run myself out of time to get ready for work!  But I don't want to be setting myself up for an injury.  Any thoughts??

Thanks!

Stretching is something that there is great debate over.

When stretching, I think stretching that you hold is much better than any type of bouncing type stretching we did as kids. Don't stretch before as your muscle are cold and not warmed up.

For me stretching my legs and lower back helps with rotating my pelvis which is key for good bike riding and bike fit that allows me to stay injury free. Tight hamstrings make a huge difference in bike position. Can you touch the floor? Can you lay on your back and lift one leg up so it points toward the ceiling..those are good test of tight hamstrings.

When I was having back issues in August I stretched after every run and bike. Since I'm feeling good I do it once or twice a week. My coach says there is no evidence that stretching prevents injurys that in fact folks who strech have more injurys. My take away from that is people like me who are (were)  injuried try stretching to see if it helps not necessarily that the stretching caused the injury. I stretch using this big band that looks like a super big rubber band. I stretch almost exactly like these. I do each stretch 3 time for 5 deep slow breaths and my quad stretch I do on my belly and pull my foot toward my butt...and hold that 45 seconds.

http://www.d3multisport.com/articles/flexband.htm

I think the biggest things that help you prevent injury running is to not increase run volume more than 10% each week, take rests, if something acts up look into it before you keep running to be sure you won't make things worse by running.  It is good to have a supportive sports oriented Doc, chiropractor, Ortho. Doc or PT that can guide you when things crop up.

Not sure how helpful all this is....

How's everyone doing? Any questions? Great training? Issues?

Post them here so we can share & learn.

I'm impressed with so much you guys have done already..picking races, setting goals, working on weight loss.

How is the nutrtion going? Somedays it is harder than others, right? 

Seems like lots of us are struggling with nutrition. I have a couple of ideas. How about we keep track of what we ate for the day and our workouts and post a day or two...helps each of us get some ideas and maybe it would help keep us on the good food choice mode.

Any ideas how to stop eatting sweets and nibbling?

This is a summary of what I ate the last week during a build (ie more volume) workout week:

 Daily averages for the past 7 days

Energy Gained Through Food:
1963 cals
  
Energy Burnt Through Exercise:
-741 cals
  
Net Energy:
1222 cals

Fat: 62.9 g; 28%
Carbs: 222.1 g; 43%
Protein:148.4 g; 29%

Based on net calories, Calorie King say I should lose 4.6 pounds a month, ah but no that doesn't happen more like 1-2.  Still the trend is down and that is good.

I like to make eating well a habit than it makes it easier to do when stressed as it is the norm.

So when I eat something bad it is not the normal and it takes mental thought to do it. Problem is when I eat something bad once my habit is broken and I need to retrain myself to eat on the straight and narrow again.

It is easy now when I go out to eat as I'm not even tempted to order what I'd like (what I used to eat and love), but get what I want to eat (ie healthy stuff). In time it got easier.

Some of my favorite trainer rides:

30"= 30 seconds

1'= 1 minute

When it is 3x1'= 3 times you do 1 minute....

Do the warm up first, then the main part which I put in 3 options, then cool down. If the main set is to long cut it shorter by doing less time or less repetitions of the drill.

When you start single leg pedaling I doubt you can do it for 30 seconds, try using a harder gear and shorter time say 15 or 20 seconds. When I do single leg pedaling I used to put other foot on chair next to me, now I just rest it behind me on the trainer....by bending my knee & sort of hooking my my toe on the part that connects to the back wheel.

If it doens't make sense let me know....

Sorry...I should have been more clear as I've been using those abbreviations for last couple of years.

 Give them a try...let me know how they go.

Thanks for putting the trainer rides out there ... I'm spending lots of time going nowhere on my bike right now.  The main streets are clear but the side streets are still packed with ice ... and more snow is expected this evening.  This is the fourth week in a row that we've been hit with a storm ... I am so ready for the sun to shine.

You asked about my calories ... I try to stay in the 1400-1700 range.  I eat a little more on the days I workout.  I think I've finally gained control over the holiday hiatus I went on ... sheesh ... what a pain that has been.

Your advice about my upcoming 5 mile race was almost word for word what my coach suggested.  She said to start off with the first 2 miles at a pretty easy effort and keep my HR around 150.  Run the next two miles a little harder and keep my HR around 165.  The last mile ... no HR guide ... just stay tough and strong and go for it.

Tonight I've been playing on BT ... I created an album and I entered some of my planned races.  We did a lactate threshold test last week so I've entered my HR zones ... I'm starting to feel like a real athlete.  Tomorrow is a rest day.  Hope everyone has a great weekend.  Have fun at the Chiller Chase 5K on Sunday.

My problem's not so much nutrition, it's getting out of bed in the morning (which, most days, is the ONLY time I have to train).  Today is the second morning in a row I wussed out when the alarm went off.  Doesn't help that it's "that time" which means I have way less energy than I normally have.  Good thing it only lasts 3 days for me!!  (sorry if that's TMI, but the way I see it, it's one extra thing we women have to navigate!)

I'm going to TRY again tonight to get on the treadmill at home.  I went to bed last night after I put the kidlet to bed - when I had said yesterday that I would TRY to get on the treadmill after I put the kidlet to bed - but sometimes the days are just so long and draining.  And kidlet was coughing as it was, I didn't feel right about going downstairs and using our LOUD treadmill - I would have felt terrible if he had needed me and I couldn't hear him  

Anyway, try, try again   Wish me luck today.