TT Running Club

“My invoice is in the mail....”

“400 meter intervals

my legs are wobbly. Did about 3 miles worth of interval speed work tonight up at CSU's track. First time up to their track and I've been missing out! Nice cushy measured surface, easy on the knees.

Gotta work my 5k time down - I'd like to get the 5k down under 24 minutes, but i've got some work to do.

Next timed event will be a 10k right here at home at Boyd Lake.”

“Roam, those intervals are awful!! I get the wobblies and feel like puking when I do em....so I dont. LOL.

One good speed work day a week will work wonders on your 5k,go go go!!

Run like the wind.”

“yep, thats the plan, one good day at the track each week, and the other nights concentrated on distance with one long night (for me that means like 5 maybe 6 miles).”

“I can tell fall is here. It isnt the trees losing leaves, the cool crisp air, the short days. Its my dogs, after months of running in the summer heat they are in top shape. Now that its cool, its my time to get dragged. Yesterday we went out and did 6m in 44:41, today was 4m in 29:19 (though I pulled them for 1/2 m today). I think I will end up doing lots of unintentional speedwork this year. Gotta love it.”

“Nice, birch! I just got back from a 12-miler. 12 miles?! Yeah, and I couldn't believe it felt as easy as it did. I think that gives me, like, 30 miles for 3 weeks in a row. I'm still fat, though....”

“Thanks Bowlder! 12 miles is good long run. Havent done more than 7.8 in a few months, no real desire...happens every late summer and fall. Good job to ya, I seriously doubt you are fat though...I on the other hand.”

“Dang BowlderMan! Good run!

Birch, your burning up the pavement with those times!”

“Looks like it might be time to switch to XC skiing I understand, huh roam??!”

“looking that way!

WOO HOO!

Break out the snowshoes for some trail work!”

“I'm going to head up to the track tonight to do some intervals for the first time in about a year. My club does some sort of track workout every Thursday, but I've never done one with them - I've only joined their Sunday long run workouts. The workout on tap for tonight is 8x600 at 10-mile/half-mara pace. We'll see how it goes!”

“I'm gonna run a 50 miler this Saturday. The Mountain Masochist Trail Run. Lotsa fun.”

“bowlderman, that sounds like some good training you got it last night.How'd it go?

LWolf46, enjoy!!! Doing an ultra is one of my goals.”

“It was a beautiful night at the track! Really - it was about 75, sun setting, lights coming on, just great. Unfortunately, almost none of my teammates were there because there's a big half marathon that they're all running on Sunday. I met a guy who is relatively new to the club who said he wanted to do 4 1-miles, so I agreed to tag along for the first 2 laps, then go from there. He said he was aiming at around 6:00 for the miles, so I thought that would be a good target pace for me for some half-miles. So, of course, he leads us through the first quarter in, like, 81 seconds - aaack! I was around 2:54 for the half - too fast. I did 3 more in a little over 3:00 each, so that was a pretty good workout. I finished by doing 4 200s - I love 200s. Having not done any speed work in a year, I had to be careful, so I just ran them as fast as I could without pressing. It was fun! Not sore at all today, just tired, so I guess I did a good job keeping the adrenaline in check. Can't wait 'till next Thursday when some more people will be out there!”

“Bowlderman, sounds fun in a painful winded and stomach cramping kinda way. That is some impressive speed, sounds like you are hooked on the routine.”

“Well, I must not have run too hard because, using a phrase of one of my old high school track buddies, I didn't even "barf a lung."”

“Gonna do a nice long trail run this afternoon, as a bonus I will get to dodge the mtn bikers.”

“i'm planning on a long trail run saturday morning. Did some intervals last night, but just along my regular route, the track is rather inconvenient.”

“Sometimes doing intervals along a regular route can be more fun anyway. I'd join you on Saturday, but, you know, you're a couple of states away from here and all....

I've developed a little soreness in my left achilles. I was at the chiro for my shoulder, so she worked on that a bit, too. It feels really good this morning! It's nothing serious, but I just need to baby it a bit so it doesn't turn into an "injury."”

“I hurt my left achilles last summer running in worn out shoes. Ever since, it develops a little soreness/stiffness, but is easy to keep under control with a little advil and a good stretching.

You'd like this trail i'm gonna hit Saturday - good views of the foothills and occasional glimpses of the Front Range. It goes along a big hogback formation just west of town. The local HS CC club runs there.”

“Sounds nice roam!


I just found out the other day that one of my teammates is this year's national 10k champion for runners aged 60 and over. This guy really ticks me off because he doesn't really look like a runner that much, but he keeps kicking my butt!! Fortunately he's a really nice guy and also volunteers his time to coach some troubled youths, too. Anywho, he ran a 38:44 in a recent 10k race that was apparently the national 10k championship for that age group. Man, if I can run 38:44 for a 5k at that age I'll be happy....”

“That's awesome. I'd be happy if I could run a 10K period right now.

First run in about 6 weeks (CPPD deposition disease in my left knee). managed 3 miles in 30min. My knee feels extremely hot at the moment (800mg of motrin coming up!) but thus far no pain. It's good to do it again.

About three quarters into the run (or trot), I noticed I am favoring my better leg considerably. When you guys run are you aware of your body mechanics and form? I'm thinking I might need to start paying attention more. My knee wasn't hurting so there's no reason for me to be favoring the other leg, aside from subconsious worrys or something.”

“Hey, one of our runners was in the paper today! If she can't out-run you she can still beat you up!

”

“ahem, uh, well,


oh! Sassafras, I try to be aware of my body mechanics in terms of gait and foot speed, but I'm sure I could use some "coaching" in that area.”

“I'll have to look around and see if I can find some tips on proper mechanics.”

“"She doesn't get much sparring in, because there aren't many women's boxers around Billings for the 5-foot-7, 120-pounder to tangle with."

Aero, what're you waiting for?!”

“Mechanics!!

Yes, very important. Bad mechanics can cause injuries, so you have to work on them. Two ways to do this that I know of. One is to videotape yourself. Just set up a camcorder or whatever on a tripod at a track and run down the track. Do it so you get yourself from both front and back. Then try to get someone to tape you from the side. We used to do this once in a while - it was actually a lot of fun. We'd go work out and tape ourselves, then head back to my house for pizza, beer, and analysis. What you want to look for is balance. If your left leg or foot is doing something weird, you can probably fix it by doing something different with your right hand or arm. You may have to experiment a bit.

The other way to do this is to run on a treadmill in front of a mirror. I hate treadmills for everything except this. While you only get to see yourself from the front, it does give you the opportunity to experiment in real time, unlike the videotaping method.”

“...and if you don't believe me, I'll punch your lights out!”

“She'd kick my a$$! I am coaching her, but it's not exactly like Clint Eastwood in Million Dollar Baby.
Last week was about our last hard workout week before Conference. She did:
Mon- easy 7 miles on trails
Tues- 6 x 800meters @2:50-55 w/ 2:00 rec.
Wed- easy 6 miles
Thurs- 5 x 1 mile @ 5:45-55 w/4:00 rec.
Fri- easy 7
Sat- 7-8 miles with hard 5 mile tempo run
Sun- 10 miles”

“"I'd be happy if I could run a 10K period right now" - Sass

Funny you should say that. I was just mentioning that this weekend is the one year annivesary of my half-marathon. And, I'd be happy to run 5 miles w/out falling over today. lol

However, I have no good excuse except that I've been lacking the motivation and consistency that I had last year. I'll get back on track... I swear! Sass - I'd like to get in some runs together again... if our conflicting and busy schedules ever allow it.”

“Hey, that workout schedule is almost exactly like mine last week!!

Last week was about our last hard workout week before Conference. She did:
Mon- easy 7 miles on trails

Walked 2 miles on path next to lake - chiropractor appointment in PM

Tues- 6 x 800meters @2:50-55 w/ 2:00 rec.

Nothing - chiropractor said to not do anything on Tuesday

Wed- easy 6 miles

Easy 4 miles

Thurs- 5 x 1 mile @ 5:45-55 w/4:00 rec.

4x800 @ 3:03 w/3:00 rec.
4x200 untimed w/half-lap jog rec.

Fri- easy 7

Easy 5

Sat- 7-8 miles with hard 5 mile tempo run

Easy 5

Sun- 10 miles

Extreme yard work in AM. Dragged through a 4.5-miler in PM. Went to bed at 8:30.”

“Just got back from doing a nice 6 miler. I had my dogs and my daughter in her stroller. 1/4m from the house some phucking idiot cut across 5 lanes of traffic to cut down the side street we were crossing. She was headed straight at us (we were 3/4 the way across) and not looking. I sped up and swerved causing the stroller to hit the curb and spill dumping my daughter onto the sidewalk, she landed on her hands and scraped em up. A I calmed her and the dogs the B I T C H sped off at about 40 down the side street. She is lucky I dont know where she lives. Somedays I hate running in the city.”

“...is why I should never teach.”

“Hey birch,

I run in the bike lane here and the other day, i was on my return loop and thus facing traffic and this guy suddenly swerves into the bike lane. He must have been looking down or something coz just a second later he swerves back, but he's only about 50 feet from me.

He looked really sheepish when we passed - he waved sorta apologeticly. It was mildly startling though.

I'd want to hunt that b i t c h down that ran you off the road.”

“Roam, that sucks man. When I am out I pretend that EVERY driver is out to kill me, seems to help.”

“Tara, absolutely! I'm going to try running outside through this winter. Eventually school is going to slow down considerably for me (thinking late December into January). Otherwise maybe we can meet up on a Saturday here and there. Maybe a nice trail run at Mayberry? The trails there have about three inches of fresh woodchips and some nice gentle hills. They'd be perfect.”

“Check this "runner" out!

http://www.ugoto.com/videos/running-up-a-mountain.html”

“The sun is actually shining in Seattle today. I'm going to run Myrtle Edwards park at lunch. Hooray! (It's a bout 2.3 miles round trip from my office.)”

“PS. That woman who nearly hit you and your family birch: Too bad you didn't get her license. That is so terrible.”

“To the track again tonight! The posted workout is 5x1200 - we'll see if I can manage that. The achilles feels fine....”

“Good Luck Bowlder!

I did an 'easy' six miles last night. I won't get a run tonight due to the kids soccer practice. I may try to hit the track tomorrow night though. Planning on a nice 4 or 5 mile trail run on Saturday.”

“There's 2 nice trail 1/2 marathons weekend after next. I'd like to do both. The first is on Mackinaw Island, Saturday, the second is near Lansing, Sunday. It's already too late to pre-register for the second. If I survive Saturday without getting too sore I think I'll go for both. That sould pretty much finish up the year...”

“Pixie, exactly my thought, after taking a deep breath, directly after the chilling realization that I could have lost my husband, daughter and two stupid dogs all at once.
I wish that a cop was around just once to witness the near misses from the stupid people around here. Last time something simular happened to me I actually hit the old lady's car, open handed, just to get her attention. She had the gall to chase me down in her big fat lincoln and yell at me that she had the right of way because the light was green; apparently pedestrians w/strollers don't get a turn in her world. People are so freakin'ignorant.

Have fun on the trails this weekend Lesub!”

“had a wonderfully uneventful 5 miler with the dogs last night. Had em out 3x this week so far and they are so much happier and much better behaved, they get cabin fever big time. Did the 5 in 38:12 and it felt pretty easy, very very happy with that.

Great to see the thread back up and....running.”

“Hey Sass - I've got a few Saturdays b/w now and December. And, like you, my schedule will prolly be much slower after December. I graduate when this semester ends. I don't knwo what I'll be doing for work after that, but I doubt it'll be as hectic as what I'm doing now.”

“Sounds good.”

“Did 8x600 last night, pretty slow. My achilles was a little sore in the beginning, but was OK during the bulk of the workout. Best thing is that I finished the workout. It's hard to get back into a mode of running faster!”

“Good deal Bowlderman!”

“Had one of my fastset 5milers to date, 36:39 fastest mile was 6:43 I love the cool weather!!”