<p>I was wondering about the Vitamin I! </p>
<p>Idad…just thing about what your dogs would have felt like two years ago!</p>
<p>Yes, BC, it is. :)</p>
<p>I hope that this issue gets resolved soon. Icing etc. seems to help. The stupid knee develops aches and pains after sitting for prolonged time and at random timepoints into the runs ( sometimes after 1 mile, sometimes after 5). I can run with the pain, but I think I really should not. In the meantime, my upper body gets a lot of exercise.</p>
<p>We are thinking of taking the train to Wash DC to see the Da Vinci exhibit. Hadn’t thought about it but our capitol is a great walking town.</p>
<p>We went out to dinner last night and both were so thirsty afterwards that we woke up three pounds heavier. Restaurants are terrible. I really think a key aspect of controlling weight is avoiding restaurants as much as possible.</p>
<p>90 minutes of tennis this morning; 1 set, 6-5 against a player that I should have done better against. For some reason I had no energy this morning and wasn’t moving well. Probably lack of food before playing. I had errands to run before going and only grabbed some toast and hummus before running out.</p>
<p>Lots of shopping time this afternoon - it will be difficult sneaking in two miles.</p>
<p>I dunno, BCEagle – I’m pretty sure I got in at least two miles during shopping yesterday.</p>
<p>BB- one thing to try. When you are at work all day, if you sit, try extending the knee instead of having it bent all day.</p>
<p>Yesterday had 50.1 miles to go for the year to hit 1500 (the new goal after abandoning 2000 due to the injuries). My friends suggested I do it all today… I did knock off 4.3.</p>
<p>BB, I hope your knee gets better soon so you can be ready for the Boston Marathon.</p>
<p>I ran 3.3 miles today. I made it up the big hill that I usually have to walk up, but probably because I did it at the beginning of my run instead of at the end.</p>
<p>I’m looking at training plans for my 10k, and there seems to be lots of different ways to do this. How do you know what you should do? More miles on less days, or less miles on more days, run for time or run for distance, does it matter? Is one way better for a beginner/older runner? My main goal is to run it under 60 min, and to not get injured :)</p>
<p>I don’t know if any one plan is better than another. Consistency is the most important thing, and being able to run 6 miles comfortably. And- most importantly, not get hurt in the training. It depends how much time you want to devote to your training. I think 4-5 days a week is fine for 10K training. Maybe 3 3-4 mile runs and a longer one working up to 5-7?? On the shorter runs, throw in some 30-60 second pickups.</p>
<p>MOfWC, thanks. I got that figured out already - I brought a couple of banker’s boxes in my cube and use them as an ottoman for my leg. I do not give a rat’s behind if it looks weird to my colleagues (they are not easily weirded out, anyway). 
I might get some kinesio tape to keep my IT band in check. </p>
<p>Blankmind, I think you can definitely train for a 10k without running every day. Take a look at RunnersWorld website - there might be a 10k training plan.</p>
<p>I have this weird mental thing about running 2 days in a row, like I’ll blow something up if I do this. The Galloway 5k plan was 3 days a week, which I could easily fit it around my work schedule. I’d like to add another day of running, but realistically, that will have to wait until the Christmas shopping season is over. Maybe I’ll start with adding a day on the elliptical and after Christmas turn it into a running day.</p>
<p>Nothing wrong with getting rest between runs.</p>
<p>My tennis is usually a lot better with a break between days too.</p>
<p>Foggy day here, nice and cool. A great run/walk for 90 minutes. </p>
<p>Going to try to fit in a yoga class as well. It makes my spine feel good. Had forgotten how it does that.</p>
<p>Have a great, health and fit day, everyone!</p>
<p>3 Minute Interval Runs</p>
<p>Results were… interesting…</p>
<p>Foggy day, couldn’t decide if I wanted to go outside or do the dreadmill. Opted for the dreadmill, only to have the sun burn through once I was done.</p>
<p>Warmed up and then attempted to do 30 minutes of 3 minute intervals with 3 minutes working rest. Yeah, not so much :(</p>
<p>3 minutes at HR in the 180s is not sustainable for me these days, although in the not so distant past I ran 10Ks and 1/2 marathons in the high 170s. </p>
<p>(edited to add: recalling idad’s comment on how the treadmills couldn’t go fast enough for the athletes to do intervals and how they had to crank up the incline to make it hard enough. LOL, because I am nowhere near maxing out my rinkydink home treadmill. No need for incline either!)</p>
<p>So initally all I could sustain for the 3 minutes was somewhere between 7.5 and 8 miles per hour then toward the end, all I could do was 2 minute intervals.</p>
<p>On the other hand, my HR fell from the mid 170s to 110-120 in about 1 minute, so I didn’t need to take as long a recovery. 90 seconds and I was ready to go again. The longer recoveries did not help me in the intervals – it didn’t matter if I took a 90 second or a 3 minute recovery, the intervals felt the same – in a word – awful!</p>
<p>I have lost so much of my endurance and running fitness. I don’t want to commit to running a longer race, but I think I might start reincorporating the running. Blankmind if you find a 10K training plan, please post.</p>
<p>Well, intervals are supposed to feel awful! That’s why nobody wants to do them. Except for the really good feeling when you’re done.</p>
<p>I used to get my HR in the 180-200 range in my 30s. About the highest it gets these days is in the mid-160s and that’s probably as high as I would feel safe with unless my conditioning gets much, much better.</p>
<p>My approach to getting to 6 miles regularly is just to run a quarter-mile more each week. Or every other week if I feel like a quarter is too much. I’m going to save the short runs for the weekend.</p>
<p>I didn’t run my two miles yesterday - I was pretty tired out from tennis and we were shopping all afternoon so I didn’t really have a good opportunity in the afternoon. I did get a lot of sleep last night though.</p>
<p>5 miles today, 9:12 pace, felt better than the last five or six runs. I don’t think that I can run every day if I get a lot of tennis invites during the week and it appears that I will be getting more of these. Substitute players are typically in demand around the holidays as people have to miss their contract time due to holiday-related obligations.</p>
CJane- I could not do 3 minutes at a sub 8 minute pace or close. If I were you, I would back the level off to about 8:30-8:50 mile pace. It sounds like your fitness level is pretty good if your HR dropped that fast, but I think you are going too fast.
BCE- speaking of fast- you are really getting speedy!
I wanted to run 4 miles this morning and then a couple more after work. It was supposed to be raining all day, so I planned on going over to the neighborhood dreadmill/clubhouse. Got up and it didn’t seem to be raining much, so I put on my jacket and hat and went outside to run. It was 58 degrees and I was completely over-dressed. It didn’t rain until I was back in the house. I guess my jacket scared it away. Has been pouring ever since. In fact, at work they made an announcement on the PA system that a “red Jeep Liberty was in the parking lot with the windows open.” How does THAT happen when it’s been raining since 7am?
<p>I’m home. More later. Ryan Adams is doing a Live on Letterman high-def webcast that started at 8. Mostly the same show I saw last night, although I can’t imagine he’ll play for 2 hours and 20 minutes.</p>
Repeat webcast starting now:
[Late</a> Show Video - Ryan Adams - CBS.com](<a href=“http://www.cbs.com/late_night/liveonletterman/ryan_adams/video/]Late”>The Late Show With Stephen Colbert on CBS)
A little over an hour live on Letterman.
<p>Here ya go:</p>
<p>[Burpees</a> with Abe](<a href=“- YouTube”>- YouTube)</p>
<p>Man, my legs are still sore.</p>
<p>You guys would be proud. I actually stuck to my guns and substituted a caesar salad for the lobster mac 'n cheese at [CityCafe</a> in Baltimore](<a href=“City cafe baltimore -”>http://citycafebaltimore.com/) last night. I did try one bite and it was a serious sacrifice. Terrific meal. We split an appetizer of fried Cheasapeake oysters with a buffalo chicken sauce and a blue cheese sauce. I had two Maryland crab cakes, that were all big chunks of local crab, the aforementioned salad, and asparagus. Along with a martini. This restaurant was suberb, if you are ever stuck in Baltimore.</p>
<p>Concert was fabulous. Big opera house in Baltimore. Terrific sound system. Outrageously good sound. 2 hours and 20 minutes, non-stop, of one guy on acoustic guitar or piano. 15 years of probably the best songwriting today, first time touring solo in years, at the absolute top of his game.</p>
<p>Ate like a pig all weekend – Ethiopian one night. Bobby Flay’s burgers. Panera soup and salad for lunch, gourmet meal last night. So we’ll see if I paid a price on the scale tomorrow morning.</p>
<p>That’s being fit enough to enjoy life.</p>
<p><a href=“edited%20to%20add:%20recalling%20idad’s%20comment%20on%20how%20the%20treadmills%20couldn’t%20go%20fast%20enough%20for%20the%20athletes%20to%20do%20intervals%20and%20how%20they%20had%20to%20crank%20up%20the%20incline%20to%20make%20it%20hard%20enough.%20LOL,%20because%20I%20am%20nowhere%20near%20maxing%20out%20my%20rinkydink%20home%20treadmill.%20No%20need%20for%20incline%20either!”>quote</a>
[/quote]
</p>
<p>We are talking about national championship and US Olympic team caliber college ice hockey players (who tend to be pretty fit from a cardio standpoint)! And, I don’t think Mike Boyle is having them do 3 minute intervals at those speeds! Three minutes is a brutal interval. Definitely not a sprinting distance.</p>