TT Running Club

“First of all, I want to meet you in Chicago, Hubcap. I won't pretend to be able to run with you, but I'd like to say hello to one of my favorite Illini fans.
Birch and Sass, you guys rock my world! Keep up the good work.
Le, Tara, Bowlder, and all of you, keep posting. I love to read about your training and races.

I survived the half-marathon. I was shooting for 1:45 but came in about 1:50. (Sorry, I didn't stick around to get my official time.) The last five miles were solely about making the legs keep going. I went out two days ago and tried a 12 mile run and almost died. Rested all day yesterday, and I don't think I would have finished if I hadn't taken the day off. Anyway, the adventure continues.”

“Oooo, you mean you went on a 12-mile training run 2 days before your race? Usually I am just going through the motions for about a week before - nothing over 5 miles, all really slow except for maybe a light track session or something. Still, congrats on the finish - you can be proud of the fact that a Kenyan would not have lapped you if doing a marathon on a half-marathon loop course!”

“I am soooo excited about the race this Sunday, and really excited to be allowed a nice easy week of running before and after! I found out a really cool chick I've worked with before is running the same race, runs the same pace as me and wants to stick together for the 13.1! I'm so glad to have someone to trot along with, encourage and be encouraged by.

Only two 3.5 mile runs this week! =)”

“I will be running my first 5K on July 17th, so I've got plenty of time to "prep" for it. Ran my first mile on Saturday morning - that was about a 1/2 mile further than I though I could go. Hope to get out tonight to knock off another mile. :)

Good luck this weekend, Sass!”

“man, Dunadan, you are a stud muffin! anything that keeps you away from composing haikus is a good thing, if you ask me. moo haa haa, j/k!!

question, people. if you're all saying that you "ran" eleventy-million miles or whatever, do you all mean that you literally RAN the entire time, no short walking breaks or anything? just wondering! i'm trying to imagine it.”

“i think they really mean they ran the whole way, lyra! totally crazy, isn't it?”

“for real! that's insane.”

“I usually mean I ran the entire way. When I run outside sometimes I have to stop for traffic. I love it when that happens! If I have to walk, (cramp or something) I deduct that portion from my miles.”

“i gotcha!”

“I just run for the endorphins.”

“Dunadan, I totally missed your post somehow. YOU ROCK! That's a great time! I can't believe you ran 12 two days before your race, you maniac.”

“Yeah, that's an Ironman kinda thing!”

“Sass, I can identify with appreciating the break in training. Last Sunday I did a 20 mile long run and had close to 40 for the week. I was beat! Yesterday's long run was only 12 and it felt like a walk in the park. It was hot though!
This week I'll just do a few 3 mile trail runs and rest up for Sunday.
What is your pace?

Dunadan - you rock. Inspirational!!!

Lyra - I totally avoid stopping, as much as possible. It's too hard to get going again. I jog in place at stop signs waiting for traffic.”

“Lyra, I pretty much run non-stop. As sass said I stop for traffic but try to either speed up or slow down to avoid the traffic rather then stop. The only time I stop is too pee, S.T.P. or tie shoes etc...I dont like to stop, as LeSubtil said, its hard to start.

LeSubtil, I think Sass is shooting for 10 min miles or so.

Dunadan, great time on your run!!!”

“Re: stopping/walking during a run, I've been experimenting with the Galloway-esque method of incorporating frequent walk breaks during long runs. I think he advocates more breaks than I do, but basically I will stop and walk for a minute every 15-20 minutes. Galloway claims that for many runners (say, people expecting marathon times of 3:30 or more), you can actually run a faster time doing this because the "rest" allows your running portions to be faster to more than make up for the "lost" time spent walking. I don't know if there's really a way to prove this. But I did feel that doing this enabled me to get up into the 14-16 mile range for training runs easier. I don't stop my watch when I take a "walk break," and the distance is what it is: the distance I cover. So if I cover 8 miles with 61 minutes of running and 3 minutes of walking, I say I covered 8 miles at 8:00 per mile.

On Saturday, for the first time in a long time, I ran a longer run (9 miles) without taking any walk breaks. Seemed to be fine doing that.

At lunchtime today I set a PR of total "pounds" lifted at the gym - 15,390 (just the arithmetic of reps times weight for the various exercises). "Pounds" is in quotes because it's just whatever number is on the weight machine weights - who knows how much those bars really weigh....”

“BowlderMan, I have tried the "galloway method" on some runs. Last year I ran a 14 mile route I do periodically and ran it non-stop. Two weeks later I did the run walk as Galloway prescribes it. Run 5 walk one. I did this after the 10 or so mile mark. I cut 10 minutes from my time. I certainly dont attribute the difference entirely to the walking. It was cooler, I also ran faster for the first 10. Its really hard for me to keep my momentum up when I stop. But If I am really hurtin on a long run that one minute walk is such a relief.”

“I have got to get back into running. I do run a mile everyday after my morning workout but I haven't done anything longer than that in weeks.”

“Dunadan, at 1:50 for a half marathon, you won't need to worry about keeping up with me. I like to run, but I have never been too concerned about how fast I can finish. Really, I have no desire to shoot for a 1:45. There are a lot of colorful people to talk with that are running the slower paces.

That said, I have been in a running funk and have not been getting much mileage, but tonight I came home from work and it was the perfect evening for running. I blazed a fast four miles and felt I could have kept up the pace until who knows when.”

“I ran an 11.5 minute mile yesterday. Mulitply that by 3.1 and I'm as slow as a turtle!! :)”

“SG, I started slower. 13 minute miles are what I started with. You're doing great. Maybe if you wanna do more go slower or mix up the running with fast walking.”

“thanks for the run/walk answers, peeps! i don't keep track of how far i go, exactly, but i really have to take short walking breaks...5 mins of running, and 1 of walking sounds about right. if i had to run all the way w/out walking, i'd be okay for like 10 minutes, LOL!”

“i've been researching training....and run/walking sounds like a good way to go. they say to start, don't concentrate on the distance, but rather the time. run/walk training is supposed to build endurance and speed quickly. guess we'll see!”

“Birch, the momentum issue is an interesting one, and I now think that there's probably an optimum time for a walk break that's likely different for each person. The one-minute interval of walking seems to work well for me, but it may be more or less for others. I don't feel like it's too hard to get going again at that length of a "break."

I'm probably going to scrap the idea of a May 1st race, but aim for Mem. Day instead. Will probably still have some painting and other stuff around the house to do the 5/1 weekend, plus a little league game late that day. The race on that day is a fun one - one lap around Angel Island. Great views, fairly tough course, but the last mile is downhill. One year I clocked 4:59 for that last mile! The 5/31 race is a 10k on a nice course in Kentfield, Marin County.”

“Thanks for the congratulations, everyone. My official time was 1:50:54. I came in 7th among the 50-54's. I was worried that I wouldn't be able to even finish because of the 12 I ran two days before, but Bowlder is right. I shouldn't have been pushing so hard so close to race time. Impatience to get in shape is not a virtue, I guess.
Hi Lyra. No, I don't usually stop once I get the fat moving one direction.
Sass, I will be sending the positive vibes your way next Saturday. Have a fun run!
Bowlder, running around Angel Island would be a great run. (Hmmmm... wonder how many frequent flyer miles I have accumulated?) Do you end up on the beach by the caretaker's house?
Smiley, you are doing great. It is true, getting started is half the battle. The more you run, the more you will enjoy it, until you become a complete endorphin addict, (see Aero's post above), then you will be like all the rest of the runner/junkies.
Ewker, it's time to rock and roll. Just be glad you don't have to push the deuce around the track, like someone I know.”

“Hey guess what? I'm a clydesdale. Birch is too! I think that's a riot. :) Less people to compete against, I guess.”

“That is hysterical since you are in no way large people Sass! Both lean and fit in my opinion.

I'll be watching the horses on Saturday morning but routing for you guys to have a great run from within. Have a fantastic time on the trail!!!”

“I mean Sunday!!!!”

“Hey Dun, Yeah, it's a great run. It starts after noon, which is always better for me. Just by the nature of it being a loop around the island, you get a 360-degree view of the bay. I have always loved the course - I like hills - and the distance (5 miles) is about right for me. They start you in the picnic area by the cove, run up a switchbacked trail, then around the paved road. It ends on that road, before dropping back down to the cove, so has a net elev. gain of about 50 feet.

Oh, BTW, there is backpacking on Angel Island!”

“How are they doing with the eucalyptus removal program on the island, Bowlder? BTW, if you look across the water to Tiburon, you can see a lot of houses that I helped remodel. What does this have to do with running???
I'm gonna get out and do ten today. This will be my first run since the race. (See? Back on topic.)”

“Haven't been over there in a while, Dun. That's one reason I was hoping to be able to do the race. I still might be able to; we'll see....

I went to the gym at lunch and hope I can run 5 after work. Got a proposal to get out, so we'll see. Hey, why am I posting here?! Get back to work, BowlderMan!!!”

“Current webcam image from Angel Island:

(don't know if this will appear....)
”

“Just found these for the Angel Island race:

My 1998 Race Report
My 1999 Race Report”

“Hey all! I never thought I'd find myself here, but alas, here I is.

Training question.....

I've been doing elevated brisk walks at the gym for the last two weeks. I started out with a slow 3.3 pace on the treadmill, after 4 days, my HR was steady, so I went up to 3.4, then after 4 days, 3.5, etc. I'm only doing 2 miles per session, but it's all at an incline so I can burn the fat before I begin the full out cardio to get up to running speed. My question is this.... the legs have held up fine throughout, but today, my calves were burning so much, I had to cut it short. I did ratchet up the speed, but was wondering if I may need to take a break every 6 days, or maybe had too much lactis acid or something. Any suggestions helps...

Thanks, BB”

“BB, when is the pain occuring? The whole time or after a while. If the incline is set high, that will put stress on your calves and since they are a small muscle/muscle group they tire quickly. Maybe lay off the elevation for all but 2 walks a week. Also I would start off at 4-5 days of excercise and after getting a good foundation adding more. I know its walking but still its best to allow the body to adapt slowly. Muscle will grow pretty quick but the ligaments and tendons are much slower to respond to change and need more time to adapt to a new routine. Hopefully this'll help you out.”

“BB, when is the pain occuring? The whole time or after a while. If the incline is set high, that will put stress on your calves and since they are a small muscle/muscle group they tire quickly. Maybe lay off the elevation for all but 2 walks a week. Also I would start off at 4-5 days of excercise and after getting a good foundation adding more. I know its walking but still its best to allow the body to adapt slowly. Muscle will grow pretty quick but the ligaments and tendons are much slower to respond to change and need more time to adapt to a new routine. Hopefully this'll help you out.”

“ooops sorry bout my repeat.

As an aside I am kinda bummed. I have a slight cold coming on and am running a marathon on sunday. I was shooting for beating my prior (and only) time. I will run no matter what but this reminds of what Bowlder was saying the other day here about putting in all that training time to possibly have something come up like a cold or simple injury that throws the whole deal. I have been training for 13 weeks and have run some 400 durned miles since january to get a cold now. UGH!”

“bummer Birch. Thanks for the advice. The pain was noticeable within a minute, and was of the burn/mucle growth variety, but it seemed way too intense for something so routine. I'll take a break for a day, and see how it goes on Friday.

Good luck this weekend, ya marathoner!”

“Birch, Unless the cold is in your chest or if you have a fever, it shouldn't affect your running significantly. In fact, adrenaline is a natural antihistamine, so will likely clear up the sniffles while you're running. I've never noticed any dropoff in performance with a minor cold, but do be careful if you have chest or fever symptoms. Some athletes have set records while sick with a cold!!”

“Bummer on the cold Birch. I recall that you have previously followed Higdon's training regime. As Hal would tell you, when you are at the peak of your training, your are very susceptible to colds since your body's resources are focused on repairing the punishment you have been putting your body through. I hope you at least postpone any serious illness until after your race. Good luck.”

“Thanks Dhutch, I'm feeling really good about it and no matter how fast or slow I finish I know it's going to be fun. The call is for rain. I'm hoping it'll be a nice steady sprinkle if anything. I'd hate to try and skid my way down muddy hills, don't think I can afford to hit anymore trees. ;)

How's your ankle doing? All better yet?”

“Sass - where a light hat to keep the drizzles off your face. I find that soooo annoying. Ankle is marginally better but still swollen.

Birch - maybe it's psychosematic (sp?) It seems that happens to me often before a long anticipated event. You guys are going to do great! You've definitely put in the effort.

Buddha - stretch your calves gently after each workout. Or get one of those hot gym babes to massage your calves and hamstrings. :-)”

“I've got a headsweats visor I wear for all outside runs. It has a nice little coolmax band and it's got a runroof. =)”

“BB, I would second the suggestion that you bring the incline down on the treadmill. Try that for the next workout, and see how your calves feel. Welcome to the TT Running Club.
Birch, I know you're gonna do well, cold or no cold.
Sass, you didn't tell us this was gonna be a mud-wrestling event.
Bowlder, thanks for the web shot. I gotta get back for a visit, soon.”

“Wow, what a coincidence. I'm running the same race as Birch and I cought a nasty cold too. I was in bed all day yesterday. I'm seriously bummed. 12 weeks of training and now I feel like crap.

On the bright side though, it makes it easy to stick to the taper!

Sounds like you all think I can still race? I sure hope so...”

“I hate to even post here anymore with all you guys and Sass running in these races.
I did manage to run 5 miles today which is the first time since the middle of last month that I have ran that far.

Kind of funny about the colds going around. I woke up with a cold the other morning and have been fighting it. I can tell mine is moving to my chest which is normal. I get a good case of bronchitis once a yr. I just need to get rid of it before next month.

Now back to the regular scheduled race updates & reports.

BB welcome to this thread, hell if I can run I know you can esp as fast as you hike.”

“OK, let's see if this comes out...



I made up a spreadsheet to try to figure out why I was catching so many colds. The red and blue are different just to distinguish between one cold and another. It was easy enough to track because I would make note of when I caught one and when I was over it in my running journal. Finally, my doc suggested taking a Claritin every day, theorizing that the moderate allergies I have were compromising my immune system just enough to prevent me from fighting off the cold bugs. It seemed to work. There are two little yellow squares - the first one is the day I started taking Claritin; the second is the day I sprained my ankle. Before Claritin, I caught a cold every 6 weeks over a 5-year period. In the 3.5 years since, I catch one every 22 weeks.”

“Holy stats Marty!”

“That's what the doc said when I showed that to her!!”

“Sooooo...Claritin causes sprained ankles, huh? I'll be sure to avoid that drug.
Ewk, if you're doing five miles, you are exceeding what most of humanity even attempts in their lifetimes. I always like to think of it that way.
Hubcap, my official acceptance to the Chicago Marathon came in the mail yesterday. I have a feeling that there is much suffering in my future.
I would hate to have to run behind Birch and Le Subtil. I have a feeling it's gonna be slippery.”

“Bowlderman, you are SUCH and engineer LOL!

LeSubtil, we can run and cough together. Its be a hoot. As a matter of fact, last year I had a bad cold and sinus infection when I did the half marathon at the same race. I did 1:55 , I am not too worried. Just hate colds, thats all.

Dunadan, thanks for the encouragement.

And Hubcap, just cause I am using Hals training plan doesnt mean I need to get his cold, LOL!”