Cool Running for the week of March 12, 2006

[ttdriver]

Sunday is typically my rest day, but DD wanted to go run on the trail, so DH and I took our bikes along and rode beside her for 4 miles. Good cross-training!

Betty

[iyamamaschke]

Re: Cool Running for the week of March 12, 2006

YA for sure Betty that's awesome.

I did 11 miles today everyone I am getting my milage back up there WOOHOO for me it took a little over 2 hours and I am excited I did it. YAY ME

[ttdriver]

Re: Cool Running for the week of March 12, 2006

You are feeling better, Sarah?? I hope so!! Been sending positive vibes your way! 11 miles is super!!! GREAT JOB SWEETS!


Betty

[BigRunner]

Re: Cool Running for the week of March 12, 2006

4 miles today. That's 34 for the week (Monday thru Sunday)
Runs were (5,8,5,12, and 4)

Keeping weekly mileage between 28 and 34 'til July when I'll start ramping up
the miles for an October marathon.

[ttdriver]

Re: Cool Running for the week of March 12, 2006

4 miles today. That's 34 for the week (Monday thru Sunday)
Runs were (5,8,5,12, and 4)

Keeping weekly mileage between 28 and 34 'til July when I'll start ramping up
the miles for an October marathon.

Rich, what is your plan for 'ramping up?' Are you following a marathon training schedule or just shooting from the hip?

What's been your longest run to date? Just curious... Have you ever done a marathon before?

Betty

[BigRunner]

Re: Cool Running for the week of March 12, 2006

Betty,

My plan for ramping up is using Hal Higdon's Intermediate II program (online). I'll pick up that schedule at about week 5 where the weekly mileage is around the 30 mile per week base I've established. His program builds up to 50 mile weeks with runs of 10 miles on Saturday, followed by runs of 20 miles on Sunday.

I followed this program for the Detroit Free Press Marathon I ran last year. That was my first and only marathon. I put in the miles for training, but I did them way too fast and wasn't as prepared for miles 20-26 as I thought I was. I finished in 4:48 or so.

My longest run was a 22 miler before the taper going into Detroit. At the time I thought that if I could do 22 miles, then the last 4 should be easy, right? Wrong.

Even though the last 4 miles of that marathon were awful. I'm hooked on running them. This time, I'm using the heart rate monitor 100% and am going to build a great aerobic base running @ 70% max hr. I've also gotten wiser about running in the heat, avoiding blisters, losing toe nails, chafing, etc..

Unfortunately I wasn't on Atkins for that marathon. I ran it at 222 pounds! I will be on Atkins for this one. My goal weight is 174 pounds and I plan on being at that weight in October. The next marathon has to be easier doing it carrying almost 50 pounds less with me.

Sorry, I get started and I can talk/type this stuff all day.

Congratulation again on your marathon. Welcome to the marathon Finisher's club.



Rich

[MaizieMarley]

Re: Cool Running for the week of March 12, 2006

Here I am again! This past weekend I finally got to run outside and it felt so good! It was about 50 on Saturday when I ran - I did 4 miles. Yesterday was a little colder and it was raining a bit (but it felt good) - I completed 2.5 miles. So I am trying to keep with it.

[ttdriver]

Re: Cool Running for the week of March 12, 2006

Great job, Maizie!!! Running outside ROCKS!


Betty

[iyamamaschke]

Re: Cool Running for the week of March 12, 2006

K I did Legs YAY me I was sweating like a mad woman Holly crappers I was lifting some Pretty good Weights today YAY. It was all in all a good workout I feel great about doing it but, I still hate legs.

This is How Leg Day went:

Leg Press Drop Set 110lbsx8,100lbsx6,90lbsx6,80lbsx6 (no rest between sets)
Deadlift Drop Set 120lbsx12,140lbsx10,130lbsx10,120lbsx8 (no rest between sets)
Standing Claf Raises Drop set 140lbsx10,130lbsx10,120lbsx10,110lbsx8(no rest between sets)
Rear Squats 100lbsx6,100lbsx6,100lbsx6,100lbsx6 (1minute rest between sets) I can't belive I used to carry this much around every day Holly cow that was heavy
1 Legged Ham Curls 40lbsx8,50lbsx6,50lbsx6,50lbsx8 (1 minute rest beteen sets)
Seated Calf Raises 140lbsx10,140lbsx10,140lbsx10,140lbsx10(1 minute rest between sets)
Front Squats 90lbsx12,100lbsx10,110lbsx8,110lbsx8 (1 minute rest between sets)

[ttdriver]

Re: Cool Running for the week of March 12, 2006

Monday: 6.3 miles done. Its hot hot hot out there. Let's hope it cools down at least a little before Saturday's 10k.

Betty

[iyamamaschke]

Re: Cool Running for the week of March 12, 2006

I just finished running Holly what a most excellent run I was really full of energy HMMM weird must have been the sleep I got. I did 6.05 miles in 60 minutes that's 10 minute miles all the way along Holly crap my legs are on fire but, my breathing was awesome and my legs felt good YAY me.

K just finished my Workout my Triceps are on FIRE!! Burn Baby Burn.

Bench Press Dropset 10x60lbs,10x50lbs,8x40lbs,8x30lbs (no rest between sets)
Tricep Kick Backs Drop set 10x25lbs,10x20lbs,10x15lbs,10x10lbs (no rest between sets)
Decline Dumbell Press 10x20lbs,10x20lbs,10x25lbs,10x25lbs (1 minute rest between sets)
Seated Tricep Extentions 8x30lbs,8x30lbs,8x30lbs,8x30lbs (1 minute rest between sets)
1 arm cable Crossovers 6x40lbs,6x30lbs,6x30lbs,6x30lbs (1 minute rest between sets)
Tricep Press 10x60lbs,10x60lbs,10x60lbs,10x60lbs (1 minute rest between sets)

Holly My triceps and my CHest are burning. I need to up the weights in a couple of things like Bench press OH MY!! I am gaining strength really fast here WOOHOO.

Can't wait to see some more new Muscles.

Sarah

[BigRunner]

Re: Cool Running for the week of March 12, 2006

5 miles in.


Rich

[ttdriver]

Re: Cool Running for the week of March 12, 2006

Wednesday: Today's run SUCKED. I managed 5.5 lame miles and it was sooooooooooo hard. I kept thinkin' "man, is it a full moon? do I have lead in my shoes? What's up with THIS!" Finally, on the way home it dawned on me: I DIDN'T HAVE ANY PROTEIN LAST NIGHT!! I made a new soup recipe, Cauliflower Beer Cheese Soup and it was sooooooooooo good and filling, I didn't have any meat to go with. Then, for breakfast, all I had was my protein shake (not a whole lot of protein in that) and none for lunch. HELLO DUMMY! How could I think I could run well on *that*??

Its amazing I finished 5.5 UGLY miles!!

PEEPS: EAT YOUR PROTEIN!!!!

Betty

[iyamamaschke]

Re: Cool Running for the week of March 12, 2006

Yup I find it's the same for me I have a shake before I run and it helps a whole lot lol.

I ran 7.3 miles today andI just wanted to run man I was going it felt really fab after Dragging my behind for a while I am finally picking up again YAY!!!

Sarah

[ttdriver]

Re: Cool Running for the week of March 12, 2006

Great job, Sarah!!! You are feeling 100% again??? SUPER!!! You are totally amazing, woman!!!

Betty