timeasterday Member

Awesome!!

Welcome to the group!!

Good luck! I'm running a race too, but thankfully it's short and it's a trail race. Just wish they started earlier than 8:30.

It's been a challenge for me too here in Atlanta. Last summer (my first summer as a runner) was not very hot and it rained a lot. It got hot for only two months but those two months I was sidelined with a hip injury. So this is a new experience for me. I slow down when it's really hot and make a couple of water stops, even…

Great job! I was there taking photos for the track club.

Congrats on the PB!! That's awesome!

I think today was my longest run ever time-wise. I did 13.1 miles on the trail slowly - a total of 2 hrs 20 minutes running time. Knees are sore from all the hills and I'm going up and down the stairs slowly! I skipped a 5-mile run yesterday due to some shin pain that was bothering me last week. That was a good decision -…

I think it would take several years to get to the point of running every day without injury. I run 5 days a week now: Tue/Wed/Thu/Sat/Sun. Last week I ran 6 days in a row and am still feeling it! Allow yourself a couple of rest days per week and build up that long run. Don't worry about running every day until you are…

Yes it was! My average heart rate for just the interval portion was higher than my 5K race last weekend. I'm sure the higher temperature had something to do with that. Overall my training plan is getting harder and harder. I haven't done any strength training in a long time due to all the running and a change in work hours…

You might give Active Release Therapy a try. That helped a lot for my hip issues. A good therapist can *kitten* hip weakness. Or just try some single-leg squats in front of a mirror. If your knee wants to dive inwards you have a weak hip on that side. A weak hip can cause pain in a lot of other areas. Also, running on the…

I started running in pretty good shape and 7 weeks later ran my first 5K in 26:44. That was 18 months ago and now I just hit 21:15 for my last 5K.

I would start out at 7:10 for at least half a mile and see how that feels. Pick up to 7:00 in the 2nd mile then push it under 7:00 for the last mile, giving it all you got towards the end. That way you still might average 7:00 but you'll have a little gas left in the tank for the finish. If you start out too aggressively…

Hard track workout last night - 2 miles warmup, then 16x400m repeats at 5K PR pace with 45 seconds in between, then 2 miles cooldown. I'm walking a bit slower this morning!

So you got out after the storm? I checked the weather at home and we decided to go run earlier than the normal group run time. It looked nice when we started and once we got on the greenway it's hard to see any bad weather coming due to all the tree cover. At the 2-mile mark we come to a clearing as the greenway briefly…

I bring some zero-calorie sports drink, MP3 player, and my phone. I've been up to 14 miles without needing anything to eat. As my long runs get longer this year I might bring something I can snack on.

You are doing great with the speedwork! And it sounds like you are seeing some results. Keep up the good work!

I think I probably could have pushed harder in my 5K last weekend. The first mile actually felt a little comfortable. I was initially going out at a 5-something pace and I told myself to back off and save some for the three hills coming up in the 2nd mile. I ran the 1st mile in 6:42. When I hit the hills in mile 2 I slowed…

That's some great progress!! Great job Ceci!!

Way to go!! That's awesome!

Local 5K - 21:15. 2nd in my age group.

Congrats!!! Great job!

Ran a 21:15 5K today. Only my 2nd road course 5K ever. The first 5K was my first race ever (18 months ago) and that was 26:44.

Killed my 5K PR today - finished in 21:15 and took 2nd in my age group (out of 30 in the AG). 15th overall out of 330. I started out too fast but it didn't hurt me too much. I was looking down at my Garmin shortly after the start and saw a 5-something pace. I thought "oh crap" and backed off down to 6:40. My original plan…

Nice running & riding Ceci! Today was a short shakeout run before tomorrow's 5K. I did a very slow 2.5 miles then 6x100m strides to get a feel for the first 100m of the race. I just need to remember the feel of those strides and not go out like a bullet at the race. The weather looks OK in the morning - upper 60's but 100%…

That's fantastic!! Great job!

Last night was a 5-mile easy run. It was really hot & humid but a brief rain shower at the end felt great. With that run I hit 503 miles for the year. That's exactly the same amount of miles I ran for all of 2013! And my mileage will only keep increasing from here. The best part is that I did 503 miles without an injury.

Why? I have done this for a few races.

Our coach gave us the time splits but didn't give us specific pace targets. He said start the 5-minute run at half-marathon pace and see how we feel. Then do each remaining interval a little faster by feel. I think I made too big of a jump going from 8:00 in the first to 7:30 in the second. And then a really big jump on…

Sending a request. Anyone else feel free to add me. I'm currently training for my first marathon in November.

Last night we did a "mixed fartlek" workout before the potluck dinner. This was my first time doing fartleks and it was a challenging workout. Here's what I did: 2-miles warmup 5 minutes @ 8:00 2 minutes recovery jog 4 minutes @ 7:30 2 minutes recovery jog 3 minutes @ 7:15 2 minutes recovery jog 2 minutes @ 7:00 2 minutes…