STEPH SPRINT FULL Let's do this thing! StephSprint group FULL! (Page 30)

Just got back from a 6.41mi run in 69 minutes!  6 mi was my June goal- I'm a little late in fulfilling it.  I felt better doing the long slow run than when I do the fun run for beer on Tuesday nights- I'm usually dying midway through- is it because it is at the end of the day, or I feel pressured to run with all these uber athletes while I plug along slow and steady like the turtle.  

If I can double this pace- the HM in Sept will be no problem.  

Whoo!

Bridget

CONGRATS on the long run. Achieving goals, no matter when you were supposed to reach them, gives you so much confidence and pride. 69 minutes for a 10K is not a bad pace at all. I would be happy with this pace in a HM. You do have some time to work on it though. Hill repeats, fartlek (hee hee, I love that word), and tempo runs will help bring that number down a little. Don't expect huge gains, because that will lead to injury and disappointment. I think the most important thing is to focus on volume and distance rather than speed. What is your warm up like for your fun run beer league? Warm up with 5 or so minutes of jogging and you may find some improvement in perceived effort. Too fast of a pace will kill you every time though. I find that even though I'm tired from working, I can still give a good effort if I pace well. 

So... take what I said up there with a little of this: I am (thinking of) training for my first HM. Was supposed to start today by nudging a long run an additional mile. BUT I didn't run today. Instead I think I'm going to go bike the route this evening and get a feel for the course. Maybe a 2-3 mile run after. Maybe nothing at all. 

Well it went just like I thought it would.  I totaly bombed my 5K today.  Finished in 56:24!  What did I expect...I havent been training, havent ran since my last race Fathers Day weekend!  I let myself down, and I let everyone in our group down as well.

It was in the high 90's, and with the heat index, was in the 100's.  I felt the heat at a little way past mile 1.  When I got to mile 2 water station, I was wobbly, dissorientated, and a little out of it.  The medical people told me to stop and call it quits, but all I kept saying is I got to go, I got to go.  From mile 2 to mile 3 was on the sand along the beach.  I couldnt run anymore, had to walk.  Thought I was going to die.  After struggling walking through the sand, which every spot I tried to walk, wasnt working too well, I hit the last stretch of the race.  I did manage to run at a sprint to the finish, well as much as a sprint as I could.

After the race I was sick to my stomach, dissy, and breathing like a mad man.  I am so glad that race is over.

I think I am done running in 5K races for the year.  I have to focus on running, and get into a groove.  I think I am not going to compete in my first tri sprint in August.  I am in no shape for that.  Think its time to listen to my body, and right now its saying "buy a hover-round!"

Well I hope everyone else had a better weekend, and keep up the good work.

Okey

Hey Oak- Dizzy? Sick to your stomach? That sounds like an easy day. But seriously, sounds like a dehydration/nutrition issue as well as the decrease in run mileage leading up to it. I myself just last week said that I'm going to lay off racing, but then a 13.1 race notification caught my attention. The tri thing is just too expensive, and that is just for the registration fees, don't get me started on the gear. I think I will race the HM and maybe one or two other races this year. MAYBE a tri. Keep at it though, Oak. Your fitness gains will be all the reward you need. No one says racing is a mandatory part of being a runner. 

Went for a nice bike this evening. Rode past some of the key turns for the HM. Then decided to add on to the ride. Reinforced a very important law of cycling physics: What goes down must go back up. I think I hit speeds I never hit before on a bike. My ski background helps with the "OH MY GOD THIS IS WAY TOO FREAKIN' FAST" feeling and I actually enjoyed screaming down the road a little too much. I should also admit that I enjoyed the climb back up. A little too much. Love those times when brain and muscles are saying "You want us to do what?" and then getting to the top of a climb and saying "You see guys, I told you we could do it." 

skibummer- my warmup for the beer league is hurry up and change while at work and drive like a banshee to the pub while eating a power bar or toast and almond butter and drink water and park my car before the run- sounds effective no?  When is your HM?- mine is 9/16

oak- go easy on yourself, it was hot, you weren't 100%, most likely dehydrated- don't by the hover round just yet!

My friend wants to go for a run this morning- I'm going to talk her into maybe a bike ride- my feet need a day off...

Happy Sunday all!

Bridget

9/8 for my HM here in Southern VT. I too sometimes just go out and run right out of the car, but for a 5K race I like to warm up for about 5-10 minutes: Run some short distances to get the blood going and the leg muscles and heart revving. Maybe run around the parking lot once or twice. It really does make a difference. I have heard BAD things about stretching before running, such as it prepares your muscles for rest instead of action. ALWAYS stretch after. It will feel good and help with muscle conditioning. I've also felt a huge difference in perceived effort if I run 2X a day. The second run is always easier. When I do two-a-days, my runs are never longer than 3 miles each to avoid injury. I do sympathize with the rushing around to get to a workout. I like to be relaxed, but recently I've had to sneak them in where I could, and that means hustling to get out of work and speeding around town to the pool, lake, track, or trails. Sometimes I have to cut it short so I can go home on time. Toward the last set or mile I am glad to cut it short, but then I feel like I've cheated myself out of a quality session. Can't help that sometimes.

17.5 mile bike yesterday evening. Longest to date. Legs feel rather heavy now. Swim/run today.

Okey,

Bad race...it happens...move on.  Don't let it stop you.  Use it to motivate you to get back to running regularly.

I had my first real road ride today.  I have been riding on the forest trail, but today went out on the road for almost 42 miles. Stiff wind and rolling hills...oh boy, was I working hard.  I was feeling a bit discouraged but had to remind myself that I had not been riding for 4 months and only recently was back on the road bike.  At least it wasn't 104 degrees today.

WOW. 42 miles is far.

Heard about two cyclists getting hit by a car here in one week. One happened across from where I was working. Someone just pulled out into traffic without looking and clipped the biker. 

Felt sick again on my swim yesterday. Was trying for 1 mile (500x2/800x1) of laps but cut it short after 1425. Felt good enough a few minutes later for a 4 mile run. On the main forum it has been suggested to try some crystalized ginger for swim nausea. Off to the hippy food store I go. 

Ginger is great for your tummy.  That's why your mom had you drink Ginger Ale when you had an upset stomach.

I carry ginger chews in my purse since tummy trouble is a constant for me.  

Hey Everyone,

Today is my day for redemption.  Tonight is my aqua run (400m swim +5K run), the same race that last year was a bit of train wreck. Actually, a lot of a train wreck.  It all started wrong on the swim and never got much better as I could't recover on the run.

I can still see that 12 year old girl running past me, super happy and supportive (great job she said not even slightly winded), and me thinking she just erased the 3 minute head start and she is just bopping along.. I am not sure I can finish... must ... go .. on .. I stuck with her as long as I could and was able to pass her shortly after the 1/2 way point, but she still crushed me by just under 3 minutes. Luckily for my ego, I was able to beat the 10 year old girl (19 seconds). Not sure if I would have been able to recover from reprehensible psychological damage from a loss like that. 

My time last year was 39:02, way beyond what I anticipated and greatly disappointing. But, I did learn a lot.  From how important it is stay in control during the swim to the importance of supporint your fellow racers. Funny how I learned that from a 12 YO. When I think about it, it kinda gives hope to our future.

Tonight, I am shooting for 34:xx.  It might be a bit of a stretch as I dont think I will gain much time over last years swim time . Shoot for the stars.. right.  

I tend to swim at a turtles pace, but it should mean I will be able to run like a rabbit, unlike last year. 

--Marcus

Fun run last night- for the first time, I ran 3/4 of the 3.2mile course without stopping to walk!  My spinning instructor was next to me for the first 1/4, shouting motivating slogans as I was about to take my first walk break about finding my limits, not knowing if I can do it unless I try, going for it, what doesn't kill you makes you stronger etc... then a few good tunes came on my ipod and I was good to go!

unfortunately my app didn't register the start and it looked like I ran 0.03miles- the timekeeper at the pub actually gave me a longer time than when I stop to walk- making me think it wasn't accurate.

The best part is that I felt good doing it.  The beer, the comaradarie, a beautiful warm summer evening with a cool breeze off the ocean made it all just beautiful

A bit of dull achiness in my legs tells me I made something good happen there too. 

Take care all!

Bridget

Marcus- a 5K AND a 400m swim in 34minutes? Friend, I would be satisfied with just compleating the 5K in 34 minutes! 

Good luck tonight. I agree, 34:xx is a decent time for 5K, never mind the 400m swim before that. Funny what little kids can teach adults, eh? I always encourage those who pass me by either clapping for them or saying something like "go" or "get up there" but usually I'm so winded it probably sounds like "bleh bluh huh"