Cool Running for the week of January 28, 2007

[ttdriver]

Sunday, 1/28: 6.3 mile run.

I don't normally run 2 days in a row, but after yesterday's lame performance of 5 miles, I had to get my butt out there.

Unfortunately, I should have worked harder yesterday as the weather was much nicer than today's 35 mph wind ... grrrrrrrrr .. running in wind is so difficult!

Anywho, that's 11.3 in 2 days and I'm resting tomorrow.

Betty

[jroche5998]

Re: Cool Running for the week of January 28, 2007

Good afternoon runners! Well our deep freeze in the northeast gave us a bit of a reprieve today, so I got a quick 5 miler in this afternoon. It was 38 degrees, ran in shorts and a long sleeve t-shirt and felt great.

I was playing with my stride a bit and noticed that I work too hard when I run. I mean that I run too "tight", if that makes any sense. So I started relaxing my arms and almost making a side to side circular motion, almost as if I was mixing two bowls of something, and I noticed that I relaxed my gait and actually ran faster and more efficiently. When I started getting tired I noticed I went back to the more rigid way of running and had to consciously loosen up with the arms. Anyway the result was my fastest time of the year, not quite as fast as a couple of my November runs and still not under 50 minutes yet, but close, 52:25.

There is a big race coming up that I'd like to run, they have a marathon, half, and 10k. Everyone starts together but you wear different bib colors and if you are running a longer race you just keep going past the shorter finishes. I'd like to run the half (only four weeks to train though, but I should be OK if I can get the runs in, over 20 and I'll run outside) and if I don't think I'm up to it I can change to the 10k.

[ttdriver]

Re: Cool Running for the week of January 28, 2007

Great advice, Jim!

I try very hard to focus on "staying relaxed" .. it really does help, particularly on longer runs. I heard somewhere that if you can concentrate on keeping your jaw relaxed .. the rest of the body sorta follows .. seems to work for me! I know alot of people say to clench your fists, etc., but man, try and keep that up for 3-4 hours? No .......... running loose is really alot more fun!

Good plan to enter the race! I think you should have plenty of time to train for the half ... personally, I think if you can run 10, you can do 13. Give it a shot!

Betty

[BigRunner]

Re: Cool Running for the week of January 28, 2007

3 miles in.

Rich

[jroche5998]

Re: Cool Running for the week of January 28, 2007

... personally, I think if you can run 10, you can do 13. Give it a shot!

My thoughts exactly although it has been a while since I ran 10. But January is my 4th best mileage month ever (with 3 days to go, mayber 2nd best if I run all 3 days and one is a ten miler). So my base is decent, or at least as good as it's ever been.

Now if I can just lose some of this weight, I'd love to be back under 300 before the race. FOCUS!

Also the race has 3 divisions of clydsdales, I would be level3, 226+, their others are 190-210 and 211-225, both open and masters, I'm 14 months away from masters. In last years half 16 entries in that division, 3rd place was 1:54. So I would have to run a PR to place or better, although anything would be a PR since I haven't run that distance. But my fastest 10 mile is 1:39:50 so I'd need to be a touch faster, then fly on the last 3.1. But adrenaline on race day can work wonders, so we'll see. I definitely won't be last in that division last year's time for that was 2:58:38, I would be hoping for sub 2:10-2:30 at worst.

[ttdriver]

Re: Cool Running for the week of January 28, 2007

Jim, I know you can do it!!

Race day is totally different than training day .. adrenaline is right! Build your base, add some speed work intervals, and enjoy the ride!

I have a 1/2er in 3 weeks .. shooting for sub 2:30, depending on the weather .. after 86 degrees on January 7th, WHO KNOWS ... I know the route though, so that will help. Plus, its on asphalt and not that nasty concrete.

Betty

[BigRunner]

Re: Cool Running for the week of January 28, 2007

2.5 miles

Rich

[BigRunner]

Re: Cool Running for the week of January 28, 2007

3 miles in.

Rich

[ttdriver]

Re: Cool Running for the week of January 28, 2007

Go Rich !! You're back on track!

Tues, 1/30: 6.3 miles after work.

Betty

[jroche5998]

Re: Cool Running for the week of January 28, 2007

5 mile slor miserable run after work right as the sun set in 28 degree weather

[BigRunner]

Re: Cool Running for the week of January 28, 2007

Good job on getting the run in Jim. I'm convinced most improvement occurs when you get those "miserable" runs in. As far as the "slow" part, you are a speed demon with your 5 miles in 50 minutes. I was almost giddy today over running 12 minute miles for 3 miles today.

Keep it up.

Rich

[jroche5998]

Re: Cool Running for the week of January 28, 2007

I got long legs, that's all. But I take baby steps, so my stride is the same as shorter people. But when I stride out on downhills (only in races) and always my last couple hundred yards, I can move pretty fast.

I was way too tense today, all through my shoulders. My avg. HR was about 5 beats higher than Sunday but I was 3 minutes slower. Like I said it was a miserable run. Like I said before relaxed running is smoother, more efficient, and faster.

If my runs keep up like this, I doubt I'll get any 10 milers in which will put the halfer on the 25th in jeopardy. But they'll get better, I'll do the 10's (and suck it up) and run the half, and then stop my whining. LOL

[BigRunner]

Re: Cool Running for the week of January 28, 2007

3 more miles


Rich

[ValidRouge]

Re: Cool Running for the week of January 28, 2007

I was so proud of myself, I did 3 miles on the track at school last night and only stopped to catch my breath once. I even beat my personal best at just under 35 minutes for 3 miles.

Tonight, I went running with some girls from work....In trying to keep up with them, I wore myself out right in the beginning and had to stop and walk at least 5 or 6 times. I still did pretty good time wise for 3.5 miles 39'53"...AND according to my nike + ipod, i beat my personal best mile by doing the first mile in 9'48". I need to pace myself...and I don't have to run "with the girls" if their pace is faster than mine. Just running "with the girls" gets me out there doing it even if I'm running behind them. Right?

[iyamamaschke]

Re: Cool Running for the week of January 28, 2007

K I have to get on this I ran 2 miles on Monday and I ran 2.5 miles on Wednesday. I am gunna try to build slowly and bring me back up to par. It'll come quick I know it.

Sarah