LHCF Runners~~~ Checkin in :)

[ravenmerlita]

Hello ladies! I just did a 20 minute run. Getting up to 20 minutes was one of my goals and I can't believe I did it!

[cheetarah1980]

thats great! What do you wear when it gets this cold out?

I wear Under Armour running tights, a long-sleeve wicking t-shirt, a down shell, gloves, and wicking head sleeve which functions as a hat/ear warmer/fase mask depending on the wind. By mile 2 it all creates a nice toasty oven.

[cheetarah1980]

8.86 mile run this evening. I think I'm going to give the 6+ mile runs a rest for a while. Running on iced over snow is slow going and quite hazardous.

[STLCoverGirl]

8.86 mile run this evening. I think I'm going to give the 6+ mile runs a rest for a while. Running on iced over snow is slow going and quite hazardous.

Wow, I am working on getting there. I run 2-3 mi 4-5 times/week.

[Bunny77]

Love this thread!

I'm a runner... I love long-distance running. I've been doing 5Ks since high school cross country days and still do the local 5Ks.

I've gotta admit... I'm a punk when it comes to running in the cold, so I'm just chillin' out now until next year. Well, I do run indoors sometimes.

Longest run recently was 7 miles.

[bluwatersoul]

Hello ladies! I just did a 20 minute run. Getting up to 20 minutes was one of my goals and I can't believe I did it!

ravenmerlita that is GREAT! It is such an empowering feeling when we set goals and actually reach them. Enjoy your new fitness level!

[bluwatersoul]

8.86 mile run this evening. I think I'm going to give the 6+ mile runs a rest for a while. Running on iced over snow is slow going and quite hazardous.

wooow.....I think my absolute longest run to date has been 8 miles! you go girl.

[bluwatersoul]

3.5 miles today. It actually felt warm at 35, I am starting to enjoy this colder weather(minus the wind). It IS more difficult getting out the door when its cold. I was stiff as a board - I am gonna try to go to the gym this afternoon and steam a little as a reward :yep:

[FAMUDva]

http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

^^ re: perfect form while running. Having good form can really make a difference in the quality of your run. :yep:

Thanks Kels!

[FAMUDva]

Hey y'all! I had been on break since my last run on Monday. I went to see a doc this AM about my painful toe and he confirmed I have a bad corn between my toe.... I've never had one, so he saved it down for me and told me to get some Dr. Scholl's Moleskin to use while running.

I'll have to do a quick run this evening with the dog because I have to pick a friend up from the airport.

Hello ladies! I just did a 20 minute run. Getting up to 20 minutes was one of my goals and I can't believe I did it!

Great Job Raven!!!! You are an inspiration this week girl!!!! Keep going!

8.86 mile run this evening. I think I'm going to give the 6+ mile runs a rest for a while. Running on iced over snow is slow going and quite hazardous.

Girl, I've NEVER done a 6+ mile run... :look: One day I'll be there. 5 miles is as far as I've gone continuously without stopping. I hope to build my endurance so that me and my running group can try for a half-marathon this spring. We'll keep praying for that one. :look:

3.5 miles today. It actually felt warm at 35, I am starting to enjoy this colder weather(minus the wind). It IS more difficult getting out the door when its cold. I was stiff as a board - I am gonna try to go to the gym this afternoon and steam a little as a reward :yep:

I actually enjoy winter running too, once I get started. Getting motivated to get out there is the hardest part for me. Thankfully I'm in Atlanta... Although we have below freezing mornings during the winter, it hardly ever snows, and since we're in a drought, I haven't even had to worry much about freezing rain this winter :)

[tapioca_pudding]

It's supposed to be 50 degrees today so I'm thinking about running outdoors. I haven't run outside in a long while, and I really miss it. But I didn't pack my 'outside' running clothes, so I'll see.

You ladies are really motivational. :) I can't wait to see our posts around March/April of next year:

I ran 20 miles today, just because I felt like it. Tomorrow I might do 30 because it's not supposed to rain.

:lachen: j/k

[tapioca_pudding]

Found this, will be trying it today :yep:

Running Workouts with Interval Training
Training Programs for Beginner, Intermediate, and Advanced Runners

-- By Jen Mueller, Certified Personal Trainer & Marathon Runner

Want to boost your fitness level and burn more calories? This program uses intervals (short bursts of higher-intensity activity followed by lower intensity recovery periods), which can be a more effective way to train than exercising at one intensity level. If you're new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines, working at your own intensity level. If you run outdoors and do not have access to any tools to measure your pace, then use the intensity guidelines (rate of perceived exertion) as a guide for how fast or slow to run. (Find a full RPE chart and explanation below the workouts.)

Beginner Interval Program
What to do For how long Intensity (1-10)
Warm up at 4.5 mph pace 5 minutes 3.5
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Cool down 5 minutes 3.5

Total Workout Time: 22 minutes

Intermediate Interval Program
What to do For how long Intensity (1-10)
Warm up at 5 mph pace 5 minutes 3.5
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Cool down 5 minutes 3.5

Total Workout Time: 34 minutes

Advanced Interval Program
What to do For how long Intensity (1-10)
Jog at 5.5 mph pace 5 minutes 3.5
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Cool down 5 minutes 3.5

Total Workout Time: 46 minutes

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

10 Maximum exertion
9 Very hard
8 Extremely hard
7 Hard (heavy)
6
5 Somewhat hard
4 Fairly light
3 Light
2 Very light
1 Rest

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

[tapioca_pudding]

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1148

The link for the above article, in case you want to print the chart.

[cheetarah1980]

Quote:
Originally Posted by cheetarah1980
I ran 20 miles today, just because I felt like it. Tomorrow I might do 30 because it's not supposed to rain.

:lachen: j/k



I was about to say...I didn't say that!! LMAO!!!

Hello ladies! I just did a 20 minute run. Getting up to 20 minutes was one of my goals and I can't believe I did it!

Congrats on reaching your first goal! You'll be doing a 5K in NO time.



Girl, I've NEVER done a 6+ mile run... One day I'll be there. 5 miles is as far as I've gone continuously without stopping. I hope to build my endurance so that me and my running group can try for a half-marathon this spring. We'll keep praying for that one.


OH you can so get there. Print out a half marathon training schedule. I would maintain where you are through the winter and start building up the mileage in March. If you live in a snowy area, long distances aren't a great idea through the winter. The half-marathon is the perfect race though. It's challenging but easy to recover from. Plus, you don't feel like you're out running all darn day. 2-3 hours (depending on your speed) and you're done.

[ravenmerlita]

Jogged 20 minutes inside today. I wanted to be sure that the 20 minutes I did on Saturday wasn't just a fluke. It was a little harder this time to stay motivated. By March/April of next year, I may try to do a run/jog outside since I haven't done that before.

[ravenmerlita]

I was about to say...I didn't say that!! LMAO!!!

LOL...I actually went back and read every page of this thread to find your 20 mile post... Cheetarah is superwoman doing 20 miles runs just because :grin:.

Congrats on reaching your first goal! You'll be doing a 5K in NO time.

Thank you! I can't get past the mental hurdle of running outside yet. I don't know what's wrong with me but I feel as anxious about it as some people do about having to make a speech in front of a large crowd. I'll make it a goal for next year.

[STLCoverGirl]

I love this thread! Ya'll are motivating me somethin serious!!

[soulflower24]

Okay, I took a little break but I am back. Starting with C25K wk 2 and I should be able to run 3 miles in 24 minutes by end of January.

[tapioca_pudding]

I was about to say...I didn't say that!! LMAO!!!

LOL...I actually went back and read every page of this thread to find your 20 mile post... Cheetarah is superwoman doing 20 miles runs just because :grin:.
:lol: Sorry for the confusion!!!! :lachen:

I just finished doing the Beginner Interval Training routine I posted. I was gonna do the intermediate one but decided to try the Beginner one instead. It was niiiice. :yep: I was able to throw in an extra 8 min jog at the end. I feel great! :)

I think I might treat myself to some new gym clothes. It's already hard being the only BW at the gym, then being a bit overweight, THEN wearing bummy gym clothes. I've never been big on fly gym clothes; I didn't see the point. But it might make me feel better about hitting the gym so regularly.

I'm just rambling... :drunk:

[loved]

I'm coming to join you (as Fred Sanford said to Elizabeth). I'm building up my endurance through the winter and I registered for the Cherry Blossom 10 miler in April. Believe it or not, George W Bush is my running inspiration. I read a few years ago that he could run a 10 minute mile and it always stuck with me that I should be more fit than GWB.

Anyway, I'm using podrunner intervals for training. I am up to week 5 on the 5k schedule. It's too cold to run outdoors here, although I may give it a shot on Sunday if there's no precipitation.