Doing Awesome!!!

Okay - so I need to post this for Scott - my lovely hubby.

Scott could barely run for 10 minutes at a pace of about a 16 min mile, when we started our training at the end of January. He is now running a 12 min mile for 2 1/2 - 3 miles straight thru. I am so proud of him!!! What a stud!!!

Go Scottie!!!!

And Go team!!!

--Amy

Training for the Uphill

Running a rolling course with numerous hills will do the trick while adding the change of scenery that makes running so pleasurable. Wherever you choose to run, make sure that the course will give you the opportunity to run at least five or six hills 200 yards long or more.

Remember that the idea of hill work is to negotiate the hills efficiently, with as little disruption as possible to your rhythm. Think of yourself rolling over the hill, almost as if it isn't there. Concentrate on keeping your upper body relaxed, while you let your legs do the work.

On gradual inclines, try to run a bit harder than you had been running on the flat before the hill. On steeper inclines, concentrate on lifting your knees and pushing off hard with every step. This attention to your "vertical" motion is at least as important as your forward motion up the hill. The steeper the hill, the more you should lift your knee; on the steepest inclines try to lift your knees so high that your thighs reach horizontal. The strong push-off and high knee lifts will increase both your stride length and the range of motion in your hips: voila, you've increased your speed.

Even for very long hills (a mile or longer), try to maintain the exaggerated knee lifts. The benefits will make themselves known soon enough. The knee lifts, incidentally, are not easy. But even with the extra workout, your legs take less of a pounding running uphill than when running hard on the flat or downhills - you're not hitting the ground as hard.

As you reach the top of each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again. Use the flat or downhill on the other side for recovery. As always during the easy portion of any speedwork, keep running - even if at a gentle jog.

Be cautious about hillwork if you have an injury in your calf or achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.

www.coolrunning.com

Knee Knockin' - ouch!

Well - I have had some knee pain and swelling in my knee this week so I went to my Chiropractor. I discovered that my right leg is shorter than my left and that my right foot also has the tendency to turn inward more when I run - thus causing knee troubles. Its funny because I have been feeling like my knees are about to hit sometimes (only when I am near the end of my runs - and tired). I was very stressed when I began to feel the pain. So, after getting all adjusted and aligned - my Dr. says I should still run - but take it down a notch. So I think I have been pushing it too hard to try and get faster. I keep forgetting I have over 3 months - I know I will get naturally faster as I go. Anyway, I have not run for the past 2 days, but I will run tomorrow morning. I will let you all know how it goes.

I will also be getting NEW shoes this weekend - because I know from experience that old shoes (mine are currently 8 months old - ran HTC with them - that is old for running shoes) can really mess up your legs.

Also - I was told by a couple people in the fitness world that I should ice my knees and legs after I run. I did that today (after a full body workout -alternate to running) and I feel like it helped. So - I don't know if that is helpful to anyone.

Thanks for letting me share- GO Incredible Holts!

Every once in a while, I thought I would post some running tips that might help us out... Here is one about running downhill. We have some serious downhills and uphills in the WahBa. Hope this will help....:) Run strong!

cath

"Downhill running is akin to over-speed training, i.e. the resistance work you often see sprinters doing. By lengthening your stride and increasing your turnover, you are able to run at a significantly faster and more efficient rate than you would otherwise. The key is to choose a gradual incline -- one that you feel comfortable running your hardest without feeling like you are leaning back and braking.

It is that very braking motion which causes the majority of the injuries that give downhill running such a bad name. Try to lean forward and visualize running on your toes. You will be amazed how much faster you can go with no extra effort. Practice this for a while, and you'll be the talk of the team or the running club on the next trail run!"

run-down.com/mainpage.php

Don't know if this is Post-worthy

I decided to lower the pace on the treadmill and now I'm at 15 min without having to stop! My heart rate is pretty high, so I need to work on getting that down, not to mention that it is a 13 min mile so not that fast.

FYI - The main reason I needed the leg I got, besides being the worst runner ever, is that Bart and I are trying to get pregnant and I could be a couple months along at that point (finger's crossed) and I want to make sure that I don't push myself too hard. I had a miscarriage last October and instead of hyper-focusing on getting pregnant again each month I really want to live my life like normal. So I want to assure everyone I am 100% in this and really excited. It's already been really fun just training and talking about it and I'm glad I have a whole team of family members to keep me motivated and excited.

Thanks for all your support!