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(Long and Less Long) Runs - 2/12 to 2/18

KSH2010-05-02 08:39:20 +0000 #1
Well, I got sick last Thursday. So, I missed a few of my miles last week.

I am taking today as a rest day as well. I have to get back on the workout regime tomorrow.

My coach has me scheduled for the following:




swim workout #1B

3 mile easy run


Spin Class


3 mile easy run


swim workout #2B


25 mile ride (easy effort, road)

3 mile easy run (within 30 minutes of finishing ride)


5 mile easy run


I am a little worried about the mileage though. The most I have ever run in one week is 10-11. I told him about my concern... I am waiting for a reply.

Also, I typically ride on Sundays. Going to be hard to ride and run 5 miles.
yellow2010-05-02 08:42:41 +0000 #2
KSH, I'm not a triathlete and thus can't react to your schedule with any useful wisdom, but my feeling is, when you're running, you can always walk a little bit. Not for a long time, just enough to give you mind a break. When I was younger I NEVER allowed myself to walk...but now I walk all the time, up that little hill, to that next fencepost, whatever. I don't walk for long periods, maybe 30 seconds or so, but it really helps me get through.

Life was what it is last week so I really didn't get to run much. My total last week was 10.5. This week won't be much better, so I did a long run today knowing that I may not be able to get out much later in the week. We got a leeeeeeetle bit of snow last night (about 1") so I was able to run a good segment of the trail here in the 'hood (6.5, plus the road approach to and home from, for a total of just over 10 miles). Thing is, it had warmed up earlier in the week, so it was 1" of fresh on mud.

The uphill portions felt like running on sand. But I was the first person to lay tracks for the first 3 miles or so--though it looked like the deer had a party on a portion of the trail-- and the sky was blue and the temp was perfect, in the mid 30s. I'm always amazed that I can be right there, above the city, and be so totally isolated in a beautiful place. It'll be a mud fest again by this afternoon, so I'm glad I got out.
KSH2010-05-02 09:15:08 +0000 #3
Hey Yellow, you can comment. You run! Being a triathlete or not... running is running... right?

Well, my goal has been to run without walking. Yes, I know I can walk... and trust me, I take full advantage of that in a race!

I have to say though, it almost hurts me more to run and walk... versus to just keep running. It's like the pain really settles in when I stop running and it's hard to get going again.

Hey, 10.5 is more than I did last week! So, great job! Happy to hear you got out and ran today before your busy week kicked in.
Kimmyt2010-05-02 09:49:40 +0000 #4
Alright ladies. The goal this week is 6 miles, since I won't be running this weekend. Maybe I will attempt to get out on Sunday, but I can't guarantee since I'll be skiing at the Pokies.

I got a new pair of running shoes WOO! They are featherlite and oh so purty. Hopefully they feel okay when I test them out tomorrow.

My knee has been feeling stiff recently, hoping it is nothing to worry about...
Wahine2010-05-02 09:06:38 +0000 #5

Originally Posted by KSH


I am a little worried about the mileage though. The most I have ever run in one week is 10-11. I told him about my concern... I am waiting for a reply.

Also, I typically ride on Sundays. Going to be hard to ride and run 5 miles.

KSH - The way I calculate it you'll be running a minimum of 3 miles more than before. That's slightly more than a 25% increase in your mileage. That's a little more than I typically recommend. My rule of thumb is 15%, 20% increase is maximum. Having said that you can increase by more in one week, you just can't do it chronically or you're setting up for injury. Also, it's going to be tough to run on Sunday after your brick on Saturday.

So may advice to you is to be very alert on your run on Sunday. Cut it short by a mile if you have to and walk as much as you want, (keeping in mind that walking may not be the best option for you). You may even dicide to walk the whole last mile if you're not doing well.

Good luck this week. You are capable of getting it done!
KSH2010-05-02 11:08:35 +0000 #6
Wahine, thanks for the input and the advice. I think I may try to spread the miles for Sunday out over the week. I also think I will skip swimming this week.

So, far my mileage each week has been inconsistent at best. Here is what I have for 1 month:

Jan 1-7/ 5 miles

Jan 8-14/ 10.75 miles

Jan 15-21/ 7.50 miles

Jan 22-28/ 2.50 miles

Jan 29- Feb 4/ 11 miles

Feb 5-11/ 3.5 miles

Yea, looking at that screams, "DO NOT RUN 14 MILES THIS WEEK!", if you ask me. I'm not an expert... but I think sticking close to the 10-11 mile mark is probably the safest decision.
Tri Girl2010-05-02 11:39:55 +0000 #7
Only managed 2 runs last week (still nursing that sore quad), a 3 mile and an 11 mile. Not exactly what a running coach would consider great (or smart)training, but it's working for me. All I know is that if nothing else, I need to get a long run on the weekend in prep for the marathon in 4 weeks (already bought the plane ticket and paid the entry fee so I'm doing it come h*ll or high water- could be both since it's by the ocean

). This week I hope to run 2 days during the week and a 15 miler on the weekend. We'll see...

Great job out there ladies!

KSH your running is coming along so nicely! I'm so impressed with your progress! Just thinking of how far you've come in the last 6 months is seriously impressive!!!!!
KSH2010-05-02 10:37:25 +0000 #8
Hey TriGirl... running 2 runs... but one of them being 11 miles... with a hurt quad... is impressive and maybe a little nuts.

I ran 5.25 miles in 57 minutes (10.86 minute mile) on the treadmill at lunch today.

I figured out that after 3 miles, it all starts to blend together as I get a little loopy.



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