Update

Good for you ~ !
You're doing far better I am.

Michelle said:

Last Saturday (6/16), I ran in my first race since my injury; it was a
5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
minute mile. I've run three 5K training runs since then:
6/18: 45:35 (14:40 pace)
6/20: 47:16 (15:12 pace) Temperature was about 90 degrees
6/22: 44:39 (14:21 pace)

Sounds like great progress after coming back from your injury.
Best of luck for the rest of your running!

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

In article <[email hidden]>,

Christos Dimitrakakis said:

Sounds like great progress after coming back from your injury.
Best of luck for the rest of your running!

Thanks.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

In article <[email hidden]>,

Twittering One said:

Good for you ~ !
You're doing far better I am.

Why aren't you doing well?

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

BR said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

Last Saturday (6/16), I ran in my first race since my injury; it was a
5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
minute mile. I've run three 5K training runs since then:

That's great. Keep up the good work!

Was the injury running-related? A freak one-time thing, or some
training error that you now know how to avoid?

Your daily runs are not that much slower than your race. You're
running them at a fairly easy pace, no?

Michelle said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

As you may recall, I severely strained my right quad in January of this
year. It took me almost two months before I could get back into
training. And I had to start from scratch again; I did so by redoing
the Couch to 5K program.

Last Saturday (6/16), I ran in my first race since my injury; it was a
5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
minute mile. I've run three 5K training runs since then:
6/18: 45:35 (14:40 pace)
6/20: 47:16 (15:12 pace) Temperature was about 90 degrees
6/22: 44:39 (14:21 pace)

I'll be racing July 4 and 21 and Aug 11; all of them are 5K races.

I'm registered to run in the Nike Women's Half Marathon in San Francisco
on October 21 and in the Ryka Irongirl 10 mile in Tempe, AZ on Dec 2nd
(day after my 65th birthday). I will be starting the Hal Higdon
half-marathon training program in about a month; it's a 12-week program.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

I missed your last posts, but let me sum this up.
1) You took up running.
2) You overdid it and got injured.
3) You healed up.
4) You again returned to a ridiculous racing/training regimin that you
have no business doing without a proper base mileage.
Hmm I don't think we need a rocket scientist to see the outcome of
this one.... It'll go something like this "OUCH, I'M INJURED AGAIN,
HELP ME!" asking for advice on healing.
<sigh>

Michelle said:

In article <[email hidden]>,

Twittering One said:

Good for you ~ !
You're doing far better I am.

Why aren't you doing well?

She's a mental case. I'm not making a judgement, just a fact. She's in
and out of Bellevue's psych ward more than Michael Jackson's weiner is
in and out of little boys.She's fruity, cuckoo, nuts, loonie, bozo,
bonkers, freeded out, one taco short of a comination plate, etc etc

"Michelle" <[email hidden]> wrote in message
news:[email hidden]...
| Hello again, this is Michelle, formerly known as "Beginning Runner".
|
| As you may recall, I severely strained my right quad in January of this
| year. It took me almost two months before I could get back into
| training. And I had to start from scratch again; I did so by redoing
| the Couch to 5K program.
|
| Last Saturday (6/16), I ran in my first race since my injury; it was a
| 5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
| minute mile. I've run three 5K training runs since then:
| 6/18: 45:35 (14:40 pace)
| 6/20: 47:16 (15:12 pace) Temperature was about 90 degrees
| 6/22: 44:39 (14:21 pace)
|
| I'll be racing July 4 and 21 and Aug 11; all of them are 5K races.
|
| I'm registered to run in the Nike Women's Half Marathon in San Francisco
| on October 21 and in the Ryka Irongirl 10 mile in Tempe, AZ on Dec 2nd
| (day after my 65th birthday). I will be starting the Hal Higdon
| half-marathon training program in about a month; it's a 12-week program.

It is great that you have kept up with running after overcoming injuries.
As CP & TBR pointed out your training runs don't need to be near the race pace & distance.
You need to build the base by running relatively longer & slower runs.
Maybe Hal Higdon's HM training program will get you on that path.
I would try a 10K and/or 10M before racing the HM.
Good luck with your training.

In article <[email hidden]>,

I2Run said:

It is great that you have kept up with running after overcoming
injuries.

Thanks. A former me would have quit after any of a number of setbacks,
not just that one.

Quoted message said:

As CP & TBR pointed out your training runs don't need to be near the
race pace & distance.

I know. Before my injury in January, I had been running a bit faster
than I am now; I think that part of the difference is due to the
temperature.

Quoted message said:

You need to build the base by running relatively longer & slower
runs.

*nod* That's what I'm intending to do. Next week, I'm increasing my
distance to 3 1/2 miles. I want to be able to do four miles by the time
I start the Higdon plan in about a month. (There are actually three
Higdon plans--Beginner, Intermediate, and Advanced; I'll be doing the
Beginner plan).

Quoted message said:

I would try a 10K and/or 10M before racing the HM.

I will, if there is one convenient. The plan actually has a 5K race
built in at the end of week 6 and a 10K race at the end of week 9. If I
can't find races at or near those points, I'll try to find a running
partner to race me one-on-one.

Quoted message said:

Good luck with your training.

Thanks.

--
Support the troops: Bring them home ASAP.

In article <[email hidden]>,

Quoted message said:

4) You again returned to a ridiculous racing/training regimin that
you have no business doing without a proper base mileage.

Wrong. I started the Couch to 5K program from scratch. What exactly is
ridiculous about that regimen?

That program took me to 5K. I kept at 5K for two weeks and then ran a
5K race, which I ran slightly faster than my training pace; I then
remained at 5K for another week. Now I'm going to add 0.4 miles this
week, and will gradually build up to 4 miles by the end of July. Then I
will start the Higdon plan, having built up the proper base mileage by
then.

--
Support the troops: Bring them home ASAP.

In article <[email hidden]>,

Charlie Pendejo said:

That's great. Keep up the good work!

Thanks.

Quoted message said:

Was the injury running-related? A freak one-time thing, or some
training error that you now know how to avoid?

Yes, to both. I had started out to run 3 3/4 miles with the option to
extend it to 4 miles, but I felt so good at 4 miles that I stretched it
to five. And didn't stretch adequately afterwards.

So, two lessons learned: Do not overextend, and stretch adequately
after a run.

Quoted message said:

Your daily runs are not that much slower than your race. You're
running them at a fairly easy pace, no?

Yes.

--
Support the troops: Bring them home ASAP.

Michelle said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

As you may recall, I severely strained my right quad in January of this
year. It took me almost two months before I could get back into
training. And I had to start from scratch again; I did so by redoing
the Couch to 5K program.

Hey there! I'd wondered where you'd gone. Guess I missed the post
about your injury. I'm still plugging along myself, no sidelining
injuries... in past attempts to restart my running, this is the
longest I've gone without one - so knock on wood I'm out of the woods
on that!

I'm up to about 10-12 miles per week, spread over 4-5 days. Longest
run is around 45-50 minutes.... I haven't been able to extend that
much - everytime I do, I start having odd, ominous pains in my hips/
piriformis/etc... all sites of previous problems. So I've been trying
a different tactic, increasing frequency instead of distance, and so
far so good.

I'm also not doing as many races as you are. Part of that is I just
never really cared that much for the 5K - knocks too much out of you
because no matter what I tell myself, I always end up running it
wayyyyy too hard... to the point of feeling like I need to puke at the
end. Mentally, I much prefer longer distances - where it's enough in
my mind to be happy to complete the distance, who cares about my pace
- but I'm just not there yet, and I'm not going to push it. Maybe next
year. I did run a 5K in March and my time was around 33 minutes.
Otherwise, I'm just planning run the October one I ran last year - on
zero training - as my annual benchmark. It would be really cool to
crack 30 minutes. I have no idea whether I'll be able to do that or
not, since my training runs are all over the map, averaging 11:30-14
minute pace range.

Keep in touch - my email works if you want to correspond offline. I
may treat myself to an HRM for my upcoming bday or my one year running
anniversary.... so I keep thinking about you!

jen

M Steiner said:

two lessons learned: Do not overextend, and stretch adequately
after a run.
[...]

Quoted message said:

Your daily runs are not that much slower than your race.
You're running them at a fairly easy pace, no?

Yes.

Terrific. Sounds like you're right where you need to be.

I see good things in your running future.

shinypenny said:

I may treat myself to an HRM for my upcoming bday

Oh sure, Jen: go over to the dark side.

On Jun 23, 12:53 pm, Charlie Pendejo <[email hidden]>

Quoted message said:

shinypenny said:

I may treat myself to an HRM for my upcoming bday

Oh sure, Jen: go over to the dark side.

LOL!

I'm not really sure I want one - seems like a nuisance to have it
strapped to your chest or whatever you need to do. And I fear I'd
think it was cool and interesting for about the first month, then get
bored with it.

But, I would like to treat myself to *something* to commemorate the
one year mark in October... which would be a major accomplishment if I
make it that far without an injury.

It's either that, or a really snazzy, high-tech winter running suit.
All of mine are pretty low-tech and don't keep me very warm. But
given I'm in Boston, that somehow seems more like a necessity than a
treat, know what I mean?

jen

shinypenny said:

It's either that, or a really snazzy, high-tech winter running suit.
All of mine are pretty low-tech and don't keep me very warm. But
given I'm in Boston, that somehow seems more like a necessity than a
treat, know what I mean?

Given I'm in Brooklyn, yes, I know what you mean.

So it may not speak to the need for a year anniversary treat, but as
for winter running apparel you might consider a simple jacket - you
can get a fine one well south of a hundred bucks, you mostly just want
something to repel wind and wet and allow for different degrees of
ventilation (zipper[s]) - and layer long sleeve shirts underneath. If
you try to do it with a single super deluxe running costume you better
be prepared to wash it between every run, or not sweat.

Add some not necessarily fancy or expensive tights and pants (some of
each makes for easy layering if you care to run in super frigid
temps... silk long johns are also a good base layer in lieu of tights,
and nice in civilian life too) and you're good to go.

In article <[email hidden]>, tfactor <[email hidden]>

Quoted message said:

You got injured, if my memory hasn't completely failed, right after I
suggested adding a long run to your schedule. Rationally I know I
wasn't really responsible - you decided on your own to run much
farther than you ever had previously - but I felt irrationally guilty
anyway. So now I'll consider myself off the hook.

It was entirely coincidence, so you were off the hook from the get go.

Quoted message said:

Good luck in your training and upcoming races.

Thanks.

Michelle said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

As you may recall, I severely strained my right quad in January of this
year. It took me almost two months before I could get back into
training. And I had to start from scratch again; I did so by redoing
the Couch to 5K program.

Last Saturday (6/16), I ran in my first race since my injury; it was a
5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
minute mile. I've run three 5K training runs since then:
6/18: 45:35 (14:40 pace)
6/20: 47:16 (15:12 pace) Temperature was about 90 degrees
6/22: 44:39 (14:21 pace)

I'll be racing July 4 and 21 and Aug 11; all of them are 5K races.

I'm registered to run in the Nike Women's Half Marathon in San Francisco
on October 21 and in the Ryka Irongirl 10 mile in Tempe, AZ on Dec 2nd
(day after my 65th birthday). I will be starting the Hal Higdon
half-marathon training program in about a month; it's a 12-week program.

I'm glad and relieved to hear that you're still running and doing
well. You got injured, if my memory hasn't completely failed, right
after I suggested adding a long run to your schedule. Rationally I
know I wasn't really responsible - you decided on your own to run much
farther than you ever had previously - but I felt irrationally guilty
anyway. So now I'll consider myself off the hook.

Good luck in your training and upcoming races.

In article <[email hidden]>,

shinypenny said:

Hey there! I'd wondered where you'd gone. Guess I missed the post
about your injury.

I strained my right quad, and it took a long time to heal. When I
posted about it, someone responded in what I thought was a snitty
manner, and I took umbrage and left. I decided to wait until I was
back to where I had been before returning to the newsgroup.

Quoted message said:

I'm still plugging along myself, no sidelining injuries... in past
attempts to restart my running, this is the longest I've gone without
one - so knock on wood I'm out of the woods on that!

That's great. Glad to hear (read?) it.

Quoted message said:

I'm up to about 10-12 miles per week, spread over 4-5 days. Longest
run is around 45-50 minutes.... I haven't been able to extend that
much - everytime I do, I start having odd, ominous pains in my hips/
piriformis/etc... all sites of previous problems.

Ouch. My last week was three days of 5K each; next two weeks will be
three days of 3.5 miles each.

Quoted message said:

So I've been trying a different tactic, increasing frequency instead
of distance, and so far so good.

I hope it keeps up that way. Last time I tried to add a fourth day to
my runs, it hampered me too much, so I'm continuing to add distance
every two or three weeks now that I finished the C to 5K again. When I
start the Higdon plan, I'll have to go four days a week, with one day
being a long run. But by then, I should be able to handle it.

Quoted message said:

I'm also not doing as many races as you are. Part of that is I just
never really cared that much for the 5K - knocks too much out of you
because no matter what I tell myself, I always end up running it
wayyyyy too hard... to the point of feeling like I need to puke at
the end. Mentally, I much prefer longer distances - where it's enough
in my mind to be happy to complete the distance, who cares about my
pace - but I'm just not there yet, and I'm not going to push it.

Well, I'm not racing, just running in a race. I have no aspirations yet
to try to win an AG medal--if I do win one, it will be because only
three or fewer people in my AG ran. And 5K is still my limit, so I
couldn't run in a longer race yet anyway. Besides there aren't any
longer races in this area this month or next. <g>

Quoted message said:

Keep in touch - my email works if you want to correspond offline. I
may treat myself to an HRM for my upcoming bday or my one year
running anniversary.... so I keep thinking about you!

*blush* My email works too, so please feel free to write me if you wish.