MFP Runner's Club June 26

kechiemc

Ali? Where are you?

Good morning

I ran 10K this morning. I slept in so it was quite miserable out there. It was 79 degrees and 91% humidity.:sick:

Enjoy the day
-Kechie.

kechiemc

Ali? Where are you?

Good morning

I ran 10K this morning. I slept in so it was quite miserable out there. It was 79 degrees and 91% humidity.:sick:

Enjoy the day
-Kechie.

areay

I went to cycling class this morning and then ran home. I have a big run on Saturday though!!!

Shannon023

Good job!! :flowerforyou:

Today's my resting day (yeah)!! :drinker: :drinker:

Hit the pavement, ya'll!

Shannon023

I went to cycling class this morning and then ran home. I have a big run on Saturday though!!!

How far you going?

Are you still training for the Ironman?? When is that?

pmkelly409

good morning everyone!!!

Wonder if Ali and Mireille are sleeping in this am? Nice going Kechie on getting out there anyway - especially in that heat!

I finished my 3 miles in 25 minutes last night - that is fast for me I usually race at 27 minutes....

Tonight I am scheduled for strength training and cross training - going to do the elliptical to give the old knees a break!

How about bringing in our cheerleaders for all of our awesome buddies running races this weekend?



Good Luck everyone!!
Tricia

Shannon023

good morning everyone!!!

Wonder if Ali and Mireille are sleeping in this am? Nice going Kechie on getting out there anyway - especially in that heat!

I finished my 3 miles in 25 minutes last night - that is fast for me I usually race at 27 minutes....

Tonight I am scheduled for strength training and cross training - going to do the elliptical to give the old knees a break!

How about bringing in our cheerleaders for all of our awesome buddies running races this weekend?



Good Luck everyone!!
Tricia

Day-um chickie!! A 8.3 minute pace!!! I could run with you for the first 20 feet. :laugh:

Good job! :flowerforyou:

annhjk

I have a 4 mile run (I guess it could be considered a race, but I'm not sure it'll be big enough to count it ias that) in my hometown (population - 5,000 people - tops). I'm a little nervous because I tried to do a long run yesterday, but my hip started to bother me and and a trainer at the gym thinks it's that my hip flexor isn't stretched out enough. Wish me luck! At least it doesn't hurt if I have to walk, but man will that kill me!

Shannon023

I have a 4 mile run (I guess it could be considered a race, but I'm not sure it'll be big enough to count it ias that) in my hometown (population - 5,000 people - tops). I'm a little nervous because I tried to do a long run yesterday, but my hip started to bother me and and a trainer at the gym thinks it's that my hip flexor isn't stretched out enough. Wish me luck! At least it doesn't hurt if I have to walk, but man will that kill me!

Good luck!!

My hips sometimes hurt after a long run too. Icy/Hot works for me.

proudmama0118

I ran 5 miles this morning. Would have gone more but I wanted to get back to work to find out the promotion results. I didn't make it this year :sad: I will have to start studying for next year. It was only an 18% promotion rate AF wide, so I wasn't very optamistic anyways...

pmkelly409

I have a 4 mile run (I guess it could be considered a race, but I'm not sure it'll be big enough to count it ias that) in my hometown (population - 5,000 people - tops). I'm a little nervous because I tried to do a long run yesterday, but my hip started to bother me and and a trainer at the gym thinks it's that my hip flexor isn't stretched out enough. Wish me luck! At least it doesn't hurt if I have to walk, but man will that kill me!

Good luck!!

My hips sometimes hurt after a long run too. Icy/Hot works for me.

My trainer just told me that many women experience this because (here's a shocker...) we move our hips too much when we run (boom, chicka, wow, wow!) - she suggested those water bottle that are on a belt - they sit on your 'shelf' (top of your bum!) and they remind you to keep your hips more still while you are running. One of the girls I run with swears this has improved her running..worth a try.
this one has four bottles for longer runs, the one i like for shorter runs has only two.


here is the fuel belt...

pam0206

Sorry to hear about your promotion Proudmama. This doggone economy is not doing any one any favors.

Wow! Lot's of good workouts already this morning.....I'm ready for one myself, but my shin is still hurting. Now I'm beginning to think I may have a fracture or something there? It is painful to walk on it. I may actually have to break down and go to the doctor, but I feel dumb for doing it if I can just wait it out and it will heal on its own. Don't know......That sprayer hit me square on the shin. What do y'all think? It bruised there (going down now) and when I did it, there was just a little localized swelling, but nothing huge.....:ohwell: Not sure what the doctor is gonna tell me besides stay off of it......

pmkelly409

Sorry to hear about your promotion Proudmama. This doggone economy is not doing any one any favors.

Wow! Lot's of good workouts already this morning.....I'm ready for one myself, but my shin is still hurting. Now I'm beginning to think I may have a fracture or something there? It is painful to walk on it. I may actually have to break down and go to the doctor, but I feel dumb for doing it if I can just wait it out and it will heal on its own. Don't know......That sprayer hit me square on the shin. What do y'all think? It bruised there (going down now) and when I did it, there was just a little localized swelling, but nothing huge.....:ohwell: Not sure what the doctor is gonna tell me besides stay off of it......

Wow, that stinks! pew! I don't know a thing about fractures (did you webmd yet?) but I do know that bruises take awhile to heal....how painful is it, like just 'oh, you are putting pressure on me' pain? or 'holy crap! get off me!' pain? could you handle a walk instead of a run and see how it does?

pmkelly409

look i finally found a little runner dude!!!

pam0206

hmmmm. The pain is close to the holy crap get off of me level......which makes me think it may be more than a bruise.....Maybe not. Just gonna prescribe myself some rest and take it from there, oh and two advils.....

pmkelly409

hmmmm. The pain is close to the holy crap get off of me level......which makes me think it may be more than a bruise.....Maybe not. Just gonna prescribe myself some rest and take it from there, oh and two advils.....

and an ice pack?

WebMd says to see a doctor! 'Recent injury or trauma causing pain - consult your doctor immediately'
Use the symptom checker!

pam0206

hmmmm. The pain is close to the holy crap get off of me level......which makes me think it may be more than a bruise.....Maybe not. Just gonna prescribe myself some rest and take it from there, oh and two advils.....

and an ice pack?

WebMd says to see a doctor! 'Recent injury or trauma causing pain - consult your doctor immediately'
Use the symptom checker!

Thanks T.
I'm not going to let it go much longer. :flowerforyou:

pmkelly409

I felt as though our club needs a bit of daily education added to it....I am a huge Jeff Galloway fan so I thought this article would be a good one to start with considering Kechie's post, its June and Jeff is a GOD! Enjoy and SAFE Running!! :flowerforyou:

Hot Weather Running
There’s good and bad news about running in the heat.

First, the bad news: When the temperature rises about 55 degrees F (10 degrees C), you’re going to run more slowly and feel worse than you will at lower temperatures. But by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather runs, you’ll get a welcome dose of the good news. You’ll learn how to hydrate yourself, what to wear, and when and how much your body can take in hot weather, all of which will help you recover faster and run better than others of your ability on hot days. While even the most heat-adapted runners won’t run as fast on hot days as they can on cold ones, they won’t slow down as much nor will they feel as much discomfort.

Until the temperature rises to about 65 degrees F, most runners don’t notice much heat buildup, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 60 and 69 degrees F because it feels cool at first.

As the mercury rises about 65 degrees F, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.

Scheduling
The best time for hot weather running is before sunrise. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favorable. In humid areas, however, it usually doesn’t cool down much after sunset.

Some tips on how to say cool at 55 degrees F or above

Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.

Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.

Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.

Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either

Mireille

Good day sexy people!

I didn't get to run due my daughter being up sick last night (she so sweet).

Kechi, way to go on your 10k, that humidity really sucks!
Afaurot, good luck on your race on Sat, are you doing a marathon?
Shannon, my sweet sistah, stay out of trouble!
Tricia, you rock - 25 minutes is really fast. I also love those fuel belts, I just wish they didn't cost so much! I just can't justify $60 on a water bottle holder!! I hear that after marathons, they sell them really cheap so I'm gonna hook myself up with one.
annhjk - good luck on your 4 miler! You'll do great!
proudmama - sorry to hear about your promotion. :flowerforyou:
Pam - I think you should see your doctor too. I hope you fell better soon!!

Have a great day!!
Mireille

thalli1

Good job today everybody. We just got back from running eight miles. It was nice and cool outside, so it felt great! Hope everybody has a great day.:flowerforyou:

pmkelly409

Good job today everybody. We just got back from running eight miles. It was nice and cool outside, so it felt great! Hope everybody has a great day.:flowerforyou:

I don't think I ever realized that your 'daisies' are in the shape of a heart! that is adorable!!

Nice run today!!

areay

Yeah! I have a 31 mile run in July, the 100 mile bike ride in August and the half ironman in september

pmkelly409

Yeah! I have a 31 mile run in July, the 100 mile bike ride in August and the half ironman in september

O U C H!!! :noway: how in the world do you run 31 miles!! ouch! When do you stop for pee pee breaks? don't you get hungry? what is your pace? do you rest? how do you keep from getting bored? can you listen to music? ouch!!!!!!!!! that is longer than my communte to work!!!

you are wack-a-doodle!! imho!! you must have absolutely no body fat!! :grumble: is your new hubbie this crazy too!?!??!?

proudmama0118

YIKES! That is craziness!! :noway: Good for you. I am doing a 1/2 marathon in September and I thought I was insane! I don't think that I will ever be able to run that much. Keep up the great work!

jdtrainer

Way to go runners!!! I am not running today. I started my P90X workouts this morning and they are intense. Six monthe ago I could not have kept up. When I say keep up, I do not mean that I did the same # of reps as the insanely ripped folks on the dvd. But I was able to do the workout. The ab ripper dvd takes working the abs to a whole other level.

I now believe that the buff individuals that they use on their infomercials are the ones that survived 90 days of this. The others all died!!!:laugh:

I am going to be sore for a few days/weeks, but I still want to figure out a way to get at least some short runs in during the week and a long run on the weekends.

jadaigle

5 Miles.

pmkelly409

Yea Late Night Runners!! I finished 5 miles too! Tried to wait until the heat died down but it was 7:30 and still 90 degrees and 90 % humidity!

kc_lea

Not an amazing day but I had crispers for dinner and it made running ROUGH. ha hahaha crispers for dinner. I'm a real winner.

4k + 6 k speed walk.

Let it be known: Crispers for dinner makes for a shaky run. :sick: :sick:

pmkelly409

Not an amazing day but I had crispers for dinner and it made running ROUGH. ha hahaha crispers for dinner. I'm a real winner.

4k + 6 k speed walk.

Let it be known: Crispers for dinner makes for a shaky run. :sick: :sick:

What are crispers so that I know to stay away from them! My fantasy tells me that that is a version of fried chicken? Tell me!

kc_lea

Not an amazing day but I had crispers for dinner and it made running ROUGH. ha hahaha crispers for dinner. I'm a real winner.

4k + 6 k speed walk.

Let it be known: Crispers for dinner makes for a shaky run. :sick: :sick:

What are crispers so that I know to stay away from them! My fantasy tells me that that is a version of fried chicken? Tell me!

lol! they're just a baked cracker by kraft. mega salty. your won't be happy if you eat crispers. do they not have them in america?! They're basically chips.
http://www.kraftcanada.com/en/ProductsPromotions/A-C/Crackers/CrisperSnacks.htm

thalli1

Yea Late Night Runners!! I finished 5 miles too! Tried to wait until the heat died down but it was 7:30 and still 90 degrees and 90 % humidity!

Wow, impressive run in the heat. Way to go! It makes me happy to live in the usually cool northwest.