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Coldplay tie U2 for most number ones on U.S. chart
Coldplay singer Chris Martin has something to smile about following news of his marriage break-up – his band has tied U2 for the most number ones on America's Billboard Adult Alternative Songs chart. New single Magic is the British group's 11th chart-topper and brings them level with U2, who edged ahead last month (Mar14) when their tune Invisible hit number one.
Both bands have extended their lead on the Dave Matthews Band and Jack Johnson, who each have nine number ones.
Coldplay first hit the top of the Adult Alternative Songs countdown with In My Place in 2002.
The news comes just two weeks after Martin and his wife Gwyneth Paltrow announced they had separated.


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JB Hi-Fi is pinning its hopes on families wanting to sit around big-screen TVs playing computer games to make up for declines in tablet sales.
The electronics and whitegoods retailer says tablet computer sales slipped in July, but believes an expected rise in demand for games in the lead up to Christmas will help bolster its earnings.
JB Hi-Fi posted a strong full year net profit result on Monday, up 10 per cent to $128.4 million for 2013/14 thanks to higher margins and cost cuts across the business.
But it has started the new financial year on the backfoot, with same store sales in July down 5.5 per cent due to a slide in sales of tablets, such as iPads and Android devices.
It's a trend that newly installed chief executive Richard Murray expects to continue for the remainder of the first half.
"Customers seem to hold on to tablets for longer, especially the higher (more expensive) models, and the older models are handed down within the family," he said.
"Large screened mobile phones, called phablets, are seen as a viable alternative to tablets."
Investors punished JB for the fall in July sales, with its shares closing nearly eight per cent lower at $17.84.
While fewer tablet sales will impact on JB's first half, Mr Murray said other products such as big-screen TVs and gaming consoles were expected to be solid.
Families who missed out on the latest gaming consoles last Christmas are expected to snap them up this year because they've come down in price, he said.
There were also more games coming out that made better use of the more powerful consoles.
"This Christmas it'll be about the family console," he said.
"Where previously you started with a console of $1,000, you're probably going to see prices half that this Christmas and that's making the products much more accessible to consumers."
Over the longer term, JB is pinning its growth prospects on whitegoods and appliances with plans to convert 26 more stores into JB Hi-Fi HOME stores this financial year.
Mr Murray said the home appliances market, worth around $4.6 billion, was larger than any of JB's other markets.
The company is targeting trends such as people's desire to integrate technology into their homes and to use appliances, such as coffee machines, as a fashion statement.
"We're very clear that we have growth ahead of us," he said.
"People are proud of their appliances; they're colourful and more integrated with the interior design of their home.
"The connected home is still in it's infancy. People like wireless audio, tablets holders on the wall where they can control the front door or turn on lights through wireless systems."
But Morningstar senior equities analyst Tim Montague-Jones said JB Hi-Fi faces competition in that market, with many other retailers, including Bunnings, having already expanded into whitegoods.
"The market is becoming more competitive so we don't expect to see any significant increase in revenue from the JB Hi-Fi HOME concept," he said.
* Net profit of $128.4m, up 10 pct from $116.4m in 2012/13
* Revenue of $3.48b, up 5.3 pct from $3.31b
* Final dividend of 84 cents, up 12 cents

subset: commoncrawl


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Results 1 to 20 of 102
Thread: Gunnar's Hold Community
Gunnar's Hold Community
Thought this deserved a thread of its own
Gunnar's Hold has its very own community over at http://www.gunnars-hold.eu/ this includes forums and a gigantic mumble server for people to use, particularly when taking part in the regular WvW activities every Tuesday and Thursday evening.
To view the WvW stuff including Mumble details you'll need to sign up to the RPS group listed here http://www.gunnars-hold.eu/profile.p...editusergroups (I think you need to be logged into the site for this link to work)
I can then approve that I know who you are, so mentioning forum name would be helpful, and you'll then be able to see everything.
One note: if you join the community mumble please can you prefix your name with the guild tag. From memory it doesn't like spaces, so for us you'd want to use [RPS]yournamehere
PS I'm still interested in getting someone who's playing WvW a lot who would like to organise things there.
I just joined their forum yesterday and jumped into WvWvW with some people during the evening. Very nice and organised folks, joining and registering is highly recommended. I cannot say how much WvWvW I'll be playing in the future, but if people want to get strike team organised, I'll be happy to help out with that.
RPS Recon Team, this is your finest hour!
Yeah and I've just joined the group today on the forum thanks to Timofee, so I think I'll be on tonight to do some WvWvW with Mumble.
I'm in wvw pretty much every day but wouldn't like the burden of organising/comandeering
Seen a few more RPS in WvW & on the community mumbe today, nice to see more joining in
Last edited by Malfious; 04-11-2012 at 11:30 PM.GW2: Malfious - Elementalist
WvWvW is much more understandable with Mumble and a Team Chat Tab open!
Def recommend getting over there and joining!
My main is Sister Sophira, Mesmer in practise!
I've signed up to the RPS group with this username. Am Saphnabylni in-game.
Yeah guys last night as a lot of fun on Mumble in WvWvW. Thanks for all those siege weapons Mal. ;D
Good to see that people are interested in joining forces with the other GH guilds. This really is a great way to get things organised and in my opinion also the only way to achieve anything meaningful in WvWvW.
I'll be away until tomorrow evening, maybe we can get something going Wednesday night? Would love to see the Recon Team working in cooperation with the other GH groups.
Oh, one other thing. Please make sure to say hello in the introductions thread over at the GH forums:
Although some of you might already know this, I thought it would be a good idea to post some GH related news here on our forum. As of yesterday afternoon, the guild group [KISS] has announced that they will be leaving the server. [KISS] is believed to consist of roughly 1500 members spread across three or four guilds, so I have no idea if this decision holds true for every single member or even sub-guild. Without getting into any lengthy discussion about why these guys are leaving, one their members told me that a big factor was the current situation we are facing in WvWvW at the moment.
To give a brief summary of that situation: Basically, we are punching above our own weight against servers that have much larger numbers of players participating in WvWvW. Although the GH community is getting more and more organised (and has achieved some unlikely victories against overwhelming enemy numbers), we lack the dedicated WvWvW guilds of servers like Piken Square but also can't muster the huge numbers zerg servers like Abbadon's Mouth bring to the fight.
Usually the match-making system should provide us with equally strong servers (in theory), but for this to happen, we'd need to lose, and lose badly, in the current round, while at the same time, one of the servers in the WvWvW tier below us would have to win their round by a pretty big margin.
We'll have to see how things develop in the next days and weeks. Right now, a lot of people seem to be unhappy with the situation and a discussion is going on about how to proceed. On the one hand this all feels a bit like internet-drama to me, but on the other hand I also know how frustrating it feels to be either outclassed (Piken Square, at least these guys offer great fights) or overrun (Abbadon's Mouth, worse players than us, but huge in numbers) two weeks in succession.
A good night tonight everyone in WvWvW - both in-game and on Mumble. The turn-out of RPS was decent considering the size of our guild, especially considering it's a Monday night.
Thanks to everyone who tolerated my fumbling through orders but I think we had a good time hiding behind windmills and capping points.
Tim - I think some people did mention they're waiting for RPS approval on the server community forum? Although they did say that they only applied this past weekend...
- Seigous Bearheart
Only managed to play for the last hour in the AM borderlands, saw quite a few RPS guys running around through! Mumble was pretty well organised tonight too. You're a good leader Seigous
Was going well.. until BOON showed up ofc.. I honestly can't wait 'til we go down in the rankings abit - I think the servers below us will be a better match for us now, it's unfortunate that it's mainly due to the numbers game :/GW2: Malfious - Elementalist
With a view to this sort of thing I have recreated the Baron rank who can claim keeps in WvW. I was wondering if you would like it if you fancy sorting our regular WvW contingent out a bit? I'm thinking the likes of Icepop, Malfious, etc as well - give me or squirrel a shout and we can sort it out.
Similarly, squirrel shall I get you added?
Think someone said this in Guild chat a while ago, not sure if anything became of it.. We could all (active 'WvWers') chip in and put some money in the guild bank for WvW upgrades & such, I have been spending what little money I have on supply camps, but the bigger towers & keeps become quite expensive for the later upgrades. This could be useful for keeps we claimGW2: Malfious - Elementalist
In other news: We had a GH server meeting on Mumble yesterday evening where the current situation the server is in was discussed. In brief, a list of the results of the meeting:
- Nearly everyone stated that they and their guilds will stay on the server.
- We aim to increase the WvW part of the GH population. To this end, there will be an increased effort to get people interested in this play mode:
- Since many people seem to be confused about what to do in WvW and bounce right off of it, introductory events are being planned where some more experienced WvWers will act as guides for the basics (like tactics, map awareness, communication, siege placement, jumping puzzles) of the play mode. Video tutorials have also been mentioned but I have no idea how long it will take to get those done.
- Invitations to the community site / forum will be posted in /s chat in Lion's Arch and other larger hubs. The idea is not to recruit players into guilds, but to inform people that there is an organised community where everyone is welcome. Guilds that are trying to recruit players can do so in a subsection of the community forum as well, which is a great way to present themselves.
- A free trial weekend is coming up where players can invite their friends (or foes) to try the game. This is a great opportunity to show people around and give them a helping hand. During the weekend there will be lots of possibilities to get introduced to WvW.
In other words: Gunnar's Hold is looking forward. We've got a great community going and will try everything to keep it alive and kicking.
If you would like to join in the fun, visit the Gunnar's Hold server forum, post in here, or send me (or the other RPS WvWers) a PM.
In reverse order...
Squirrel: Thanks for the update. I missed the meeting last night due to getting home from work late, but it's good to see that morale has not been affected too much by the recent changes in the server's roster.
Going on that, then, it seems that many of the guilds are now 'locking' into the server and we can continue to work on the community, which will be a great benefit to us once we move down a bracket or two inevitably - but that will simply be because Gunnar's does not have the same numbers as the other servers in our bracket at the moment.
I have seen even RPSers introducing their friends and giving them a guided tour of the WvWvW areas. I also think that these sorts of introductory sessions are worth doing; newcomers can have fair exposure to what actual WvWvW is supposed to operate like, instead of just being thrown in there and expected to follow the zerg. Even if they decide that they don't like it, we've given WvWvW a fair presentation.
Squirrel, I know that you have been doing more than your fair share to promote the community forum and I think uptake by outsiders will increase over this weekend. I'm assuming that, because there's this upcoming event on, there's going to be a lot of people stood around Lion's Arch just waiting for something to happen (like during Halloween). So they're just sat there, ready to be publicised to.
You are the reason that I joined the GH forum myself and I'm glad that I saw the advertisement for it.
Mal: Thank you for your kind words about leading.
I remember the first time that I did a proper session of WvWvW on GH and you were a giant of siege-dropping gifts. Even then I was a little like 'eh? Surely he didn't spend his own money/badges on that'. However, I've since tried to do the jumping puzzles in our current bracket and I know for pretty much certain you didn't get those weapons through the puzzle. That sort of personal sacrifice and initiative is exactly what Jessopia talks about and praises.
RPS is a big guild and we now have an active WvWvW base. I don't think that any one of us should individually spend extravagantly on siege weapons, when a few of us can chip in with a small fraction of the overall price each. In your post you do talk about using a small selection of guild funds to upgrade buildings and camps, but I think that the direction of what we should be spending the money on should be dictated by how the guild is going to approach WvWvW in future. This leads onto...
Timofee: I'd also gladly take Baron status and I agree that quite a few of the other WvWvWers should have the capability to claim buildings too. In terms of the actual rank, do what you want with it obviously - but the key thing of being able to claim and manage camps/towers/keeps is what is important - not any internal powers within the guild.
Having a few people as 'Barons' also means that we can be claiming things if necessary around the clock - the RPS WvWvWers are logged in at all different times of the day, so if a handful of us have the rank we have more flexibility.
In terms of actually organising WvWvW events, unfortunately I have quite the hectic work schedule so I'm often on and off when I get time (although when I do get time I can often dedicate hours into playing) so organising bigger events for me is a bit of an issue personally. However, I don't mind continuing to be an ad hoc co-ordinator when required, like last night.
That said, I do have some ideas about what focus the guild should take when it comes to WvWvW. As Squirrel has suggested, I think introducing some of our PvE players into PvP is also important going forward. I'd also argue that we currently don't have the logistics to claim, sustain and defend a keep successfully as a guild without outside help and considerable investment by the comparatively small group of us who participate in WvWvW regularly.
Instead, I think that we should focus on building our resources (in terms of funds, siege weapons and people) and also showing our face a lot more to the community at large. A lot of us in RPS already have a good rapport with the people on the community Mumble, but nothing beats a show of force like last night when the numbers back up our hopes and goals. Plus, I think driving funds into siege equipment makes a more 'fun' experience for the newcomers that we are trying to get into WvWvW.
However, that's just my opinion. What do you guys think?
I agree that we would not be able to defend a keep without outside help. I'm not sure if you were playing 2 or 3 nights ago, but after we had claimed Hills in AM borderlands, Padmay stayed there all night upgrading it & keeping a lookout all by herself.. I don't think it got attacked at all in those hours, but everyone was prepared to map back to defend it were to happen.
Also, keep buffs help immensly.
Last edited by Malfious; 13-11-2012 at 01:00 PM.GW2: Malfious - Elementalist
- Join Date
- Aug 2012
- Posts
- 179
I'd agree with the above- it was good running with a sizeable RPS contingent last night and Krathor led us to several victories and only a few cliff-based defeats.
Getting overrun by massed enemy forces is nothing new- we used to go up against servers like Kodash and Desolation who were way larger than we were. If nothing else it's good training and helps a lot against the quality of zerg you get from the likes of Abaddon who tend to run away more often than not. I will be glad when we drop a tier and don't have to endure the organised rushes of guilds like BOON though.
I think one of our strengths could be the large PVE population- if they check out WvW as they exhaust PVE content or for monthly completion we should do all we can to get them into an organised party and see the sights as people have already suggested. I find punching mobs just isn't the same after a good siege defense against real people.
What's tended to happen previously when we dropped a tier was that the poor servers we match against next get ripped apart by us as we work our frustrations out on the weaker servers, so next weekend might be a good time to get some tutorial groups going against the new opposition.
If we can get a stock of group siege blueprints together via donations that would be a great advantage as the game design relies on siege to make up population imbalances. Being able to quickly drop a ballista in the middle of an open fight can wreck a frontline if done well and is the sort of thing a small group can do to really tip the balance. If we're not numerous enough to claim and hold keeps then we could certainly look at providing engineering support with siege and supply. Defending positions is something we're slowly getting better at as a server.
I'm also on a hectic work schedule and at the mercy of the trains but usually on later at night and would be happy to help out organising groups and Representing.
Last edited by Quine; 13-11-2012 at 12:50 PM.
- Join Date
- Aug 2012
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- 179
Also towers like Cliffside/Cragtop/Dawn's Eyrie are extremely defensible. Place some catapults and ballistae covering the door and able to hit beyond the far wall and you can hold it for a long time with a fairly small force. Even better if it's right opposite the enemy citadel as it really winds them up.
Claiming and defending a tower is a nice discrete task that a small group can focus on and is a good introduction into placement of siege, how supply works, use of AOE and the like. The server's much better at responding to mapwide threats and relieving defenders in time for heroic victories and lootbags and is one of the great moments in the game. If we were to try and hold a small RPS event I'd say we try and keep a small tower in our borders or possibly even EB and see how long we can last


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The rest of the luxury world may be quailing in the face of an Asian slowdown; Cassandras may crying doom! as the new Chinese political regime cracks down on bribery and obvious bling; Europe may be seeing flat or no growth, but you'd never know it to look at the Prada Group's results. Today the Italian luxury Group, which includes Prada, Miu Miu, Car Shoe and Church's, and is listed on the Hong Kong stock exchange, reported consolidated net revenues of Euro 3,297 million, a 29% increase (+23% at constant exchange rates) over 2011, making its earnings per share — up 41% in 2012 (from Euro 0.17 in 2011, to Euro 0.24) – the highest in luxury according to a recent report from HSBC.
© The Financial Times Ltd 2016 FT and 'Financial Times' are trademarks of The Financial Times Ltd.


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Road woes continue in finale vs. Padres
Matzek fans nine, but allows five runs in six innings as Rox fall
SAN DIEGO -- There isn't a safe place for the Rockies these days, but they have to be happy to get the heck off the road.
Rymer Liriano crushed his first career home run into the third deck of the Western Metal Supply Co. Building in left at Petco Park, and Abraham Almonte hit his first homer in a Padres uniform as the Rockies fell, 5-3, in front of 23,902 on Wednesday.
The three-game sweep at the hands of the Padres, who have sizzled at 16-8 since the All-Star break, left the Rockies 1-5 on a National League West road trip against the D-backs and the Padres. The Rockies will begin a nine-game, 11-day homestand Thursday against the Reds.
The last time they were home, the Rockies dropped two of three to the Cubs, but the atmosphere this weekend could be brighter. During the Saturday and Sunday games, the Rockies will celebrate the retirement of longtime star first baseman Todd Helton's No. 17.
The team is in need of something good. After Wednesday's game, Rockies head athletic trainer Keith Dugger said that All-Star shortstop Troy Tulowitzki will undergo season-ending surgery to repair his left hip labrum and outfielder Carlos Gonzalez's left knee condition has worsened, so the team's medical staff will meet Thursday before deciding the next step.
Padres starter Ian Kennedy struck out eight in six innings, and the Rockies fanned a total of 13 times in what has been a tremendous struggle on the road.
During this trip and a 1-6 record in visits to the Cubs and Tigers the last time they gassed up their plane, the Rockies struck out a total of 150 times -- 68 this trip -- and batted .209 (97-for-464).
"We've talked about competing with two strikes and our average is pretty decent with two strikes, but we've been striking out entirely too much lately," Rockies manager Walt Weiss said.
"We're better offensively than we've been showing," said Rockies second baseman DJ LeMahieu, who hit his fourth homer of the season during a two-run fifth that helped tie the game at 3. "It seems like whenever we need the big hit and someone hits it hard, it's right at someone. And when we do get the big hit, it seems like it's not always the big one.
"We're on a streak where it's just not going our way, and it's getting in our heads a little bit."
Rockies rookie starter Tyler Matzek struck out nine in six innings, but he gave up five runs on eight hits. The hits included Liriano's homer in the fourth inning and Almonte's in the sixth.
"I felt really good, felt like I was hitting my spots," Matzek said. "The first inning was a little rough [three hits and a walk] but after that I settled in. I had good control of the slider today."
Padres manager Bud Black saw Matzek as a bright spot for the Rockies.
"He's got a good slider and a good fastball, but right off the bat, we put some pressure on him," Black said. "He's a good one. He'll be around for a while. He's got a good arm."
LeMahieu's homer, which led off the fifth against Kennedy, brought the Rockies within one, and Justin Morneau's RBI double tied it. But Jedd Gyorko, who had his second career four-hit game (the other was against the Rockies last June 7 at Coors Field), doubled to open the fifth and scored on Yasmani Grandal's sacrifice fly to give the Padres the lead for good.
All the Rockies' offensive news wasn't bad. Corey Dickerson had two hits as he and Morneau ran their hit streaks to eight games. But after Dickerson's first hit to open the sixth, Michael McKenry lined to center and Dickerson was doubled off first when he pulled up shy of the bag in odd fashion.
Thomas Harding is a reporter for MLB.com. Read his blog, Hardball in the Rockies, and follow him on Twitter @harding_at_mlb. This story was not subject to the approval of Major League Baseball or its clubs.


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Looking for more information about Gerda Blachmann ?
Search through millions of records to find out more.
Search through millions of records to find out more.
April 24, 1923 — Breslau, Germany
Gerda was an only child of Jewish parents. They lived in Breslau, a large industrial city on the Oder River. Before World War II, Breslau's Jewish community was the third largest in Germany. Her father worked as a salesman for a large hardware and building materials company. Gerda attended public school until age 9 when she was admitted to a Catholic girls' school.
1933-39: I walked through the city to see the aftermath of a pogrom. The windows of Jewish shops had been shattered. A torched synagogue continued to smolder. I begged my parents to leave Germany. Months later, they decided we should flee. We got visas to Cuba and left from Hamburg aboard the ship St. Louis on May 13, 1939. Arriving in Cuba on the 27th, we were told our visas were invalid. Denied entry, we had to return to Europe.
1940-44: Disguised as farm women, my mother and I drove a hay wagon past the German border patrol to a farm on the French-Swiss border. We walked down a small ravine, crossed a stream and then slipped under a barbed-wire fence that marked the official border. But we were apprehended by Swiss border guards and held overnight. The next day, we were put on a train with other refugees. No one told us where we were going or what was going to happen to us.
Gerda was interned in a refugee camp in Switzerland for two years, and then worked in Bern in a blouse factory until the end of the war. She emigrated to the United States in 1949.
Describes the mood of passengers on the "St. Louis" after they were ...
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Judaica - Round Purple Hanukkah Dreidel - Unique Gifts & Jewelry
Round Pewter Hanukkah Dreidel decorated with Swarovski crystals. A variation on the traditional game, the Dreidel is hand crafted and includes beads and accents in copper and brass. The Dreidel tip has a Purple Swarovski crystal. The traditional letters are all around the edge of this round Dreidel. The Dreidel is approximately 3" (7.5 CM) in diameter. Signed by the Judaica artist Ester Shahaf.


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Seriously. I have NEVER had a good spring marathon! Last year I got hyponatremia and this year is the second time I've had stress fractures. Pick a fast one in the fall with guaranteed cool temps - Indy, Philly, CIM (that covers a lot of ground!) and train through the hot summer - I know you can do it!!!! You recently ran 4:05... You've got what it takes. Take a break (mentally and physically) and know it IS possible!
BQ Ladies!!
Hi Di- I agree with everyone else. Don't give up on your dream- you ran in really warm temperatures today. So few people can even run a marathon and a time of 4:13 is one so many people dream of. I know it isn't what you wanted, but it is still pretty impressive. Don't think you don't have the ability to do it, because you are so close. Hopefully with a little time you will feel better about it.
Thanks everyone for the kind words and continued support. I have to admit I feel really down about the race no matter how much I tell myself it was still a great achievement. I hear so many great success stories on this thread and so much want to be a part of it. I'm sure with time I will bounce back. I'll take some time and regroup and think about my goals. The one thing that's really bugging me though is that the past 3 marathons I've done I've faded fairly early on when I've tried to hold the 4 hour pace, despite all the hard training. What that says to me is that I don't have the ability to do it. I think that thought is what's depressing me the most. I really don't know what else I can do. Anyway, sorry to be such a downer!! I need to shake this off!
I really feel you can have success. Now that summer is almost here maybe you can run outdoors more, instead of treadmill If you need help let me know. Chin up and run, you are tougher than this
Di, do you have all your training runs/ workouts logged in a spreadsheet or a website data base? Is that something you'd be willing to share? I know you have a coach, but I'm just curious what your plan looked like. We hear everyone's daily runs/workouts, but it'd different than seeing it all logged in a chart with paces, in an overview fashion. I'm certainly no expert, but between us all on this thread we've got some good collective experience. I, too, think you can do it- you are so close!
And you do NOT need to apologize for being a downer- what do you think this thread is for? No one in my daily life truly gets it, but here I know I can tell my successes and complain about my shortcomings, AND be understood! You do NOT need to just "shake it off". You put everything into this training and you can't just "shake it off". Talking about it is the best medicine. We all get how important those 13 minutes were for you- who else truly understands that?
eBunny - thanks again for being so understanding. And you're right, no one in my "regular" life gets it. DH tries but he doesn't run so it's hard for him to understand and he gets tired of listening to me at times LOL. You guys truly are the only ones who understand and care. I've attached this cycle's training plan for you and anyone else who's interested to have a look at. Would like to hear your feedback.
Di- I am so sorry that the marathon didn't work for you. It dropped my heart. I really thought this was going to be it for you. What is the elevation for this race? Is it similar to your LR route? I looked at your training log and see that you do some MP runs but they are not miles mixed into a longer run. Wondering about the thoughts of your coach, behind that idea. I'm not a coach, so I don't know if that's good or bad, just different from the training suggestions I have seen. I also wonder about the weekly 8 mile run. Do you ever do hills that run or vary it at all? Final thought, I wonder if doing the Thursday run with higher mileage would make any difference. Then again, I really don't know much, just looking and guessing. You did so much work and got so much stronger this cycle. The warm temps most definately had an effect. You live in Canada for goodness sake! It's not supposed to be so warm. I've never run a PR in the spring either. The weather is chancey. Don't give up on the 4 hour goal. You do have it in you. I don't know anything about the course you ran...one thing I recognize about myself is that I do better and feel better on a course with varied elevation. I dont' do as well on the "flat/fast" courses like other folks can. Take some time to recover, then run some races for fun and start again. You are more fit and stronger than you were 4 months ago...no matter what the time on the dumb clock read. Congratulations on another successful/healthy training cycle!!!!
Zenetanar- 3 stress fractures!!!! OH MY! The pain you must have endured! Did the doctor have any idea how or why you are susceptible to these injuries? Anything you can do? I'm sorry. Injuries bite! Can you get in a pool or do anything else to maintain sanity and fitness? I'm glad for your DH! That will be fun for you guys at Boston next year.
Ebunny- thanks for the reminder to not be overeager. i have a tendency to do that. I did 23 last week and will do 25 this week. I hope that is ok.
Had a great 9 mile run at the Cape this weekend with my brother. It felt awesome! I will do 11 this weekend and then taper back for the 1/2 on Memorial day weekend. I'm not racing that event...just running to have fun. Happy Monday to all!
Kay - thanks for the kind words. The elevation of the race was nice actually. Only a couple of hills and some nice gentle down hills. The last 10k was on a trail path along the lakeshore so a few rises here and there. A very nice course overall. With regards to the program, the three 20 milers I did were NS runs meaning the last quarter (5 miles) was run at MP pace. That was a tough workout. It's quite flat where I live so not much in the way of hill training except for what was in the plan and I usually did that on the TM.
Glad to hear your running is coming along so well! 9 miles already? That's awesome! I'm so happy you're feeling better. Sounds like a great plan to run that half as a fun run (don't get caught up though LOL!!).
Di- it sounds like you are getting a lot of nice feedback on your posted question to the forum. I wish I felt more qualified to say things like...race more, or try to run more speedwork. I do agree, your endurance is good, but perhaps the speed is the factor and it could be as simple as focusing on that for the next weeks as well as during your training during the summer. How are your legs feeling?
No running for me the past two days...just a scheduling issue. It looks like if I don't get out tonight...in the rain, that I will be forced to run Thursday, Friday and Saturday...which I don't necessarily want to do.
Hi Kay - I know, I can't believe the responses I'm getting to my question on the forum LOL! I think this type of issue is of great interest to a lot of people. I do this every cycle if I'm not happy with my result. I beat it to a pulp until I'm satisfied that I can't analyze it any more LOL! I guess in some way it makes me feel better. To be honest, I've always struggled with speed. Endurance is my forte but if I ever have to go below an 8:30 or 8:40 pace, it's really tough for me. I'm still surprised though that the speedwork that I HAVE done hasn't yielded me better results. Oh well, maybe it really WAS the warm day !
I hate running in the rain too but at least if it's warmish, it's not too bad. Just think, you're complaining about running in the rain when you couldn't run at all a couple of months ago LOL!!
Happy Mother's Day ladies. I'm trying to track down BarbBQ. Has anyone heard from her lately? She used to post on the BF for years and the last known place I saw her post last was on this thread. Sent her a PM but it looks like she hasn't logged on since the forum update. TIA.
Moth- I haven't seen anything from her, that I can recall. Good luck. If anyone knows her on FB, hopefuly they will respond.
Di- more great replies.....Esined's comment about Pacing, is probably an important one and most likely points to adding in more races, at shorter distances, one, to control pacing for a negative split and third to increase your speed. I know what you are saying about speed work, I hate that too, but my marathon time didn't improve until my 5k and 1/2 marathon time came down. It's a necessary evil, like hills.
It's so quiet...I'm afraid to change the title of the thread and start a new month....crickets, again.
I hope everyone had a nice Mother's day. Mine was nice. Weather could have been better, but I won't complain because it could always have been worse.
11 miles for me Saturday, in a downpour, but it felt so great to be out, running more than 10 again. I had a hard time controlling my pace. I need to work harder at slowing down my LR. 6 miles today, hoping to do 28 miles this week then I will taper a bit next week for the 1/2 on the 26th. I haven't had a cut back week since I started back to running. I'm not good at that. I just want to keep running. I'm also worried about choosing a plan for my full in the fall. I think I am going to do Clarence De Mar in Keene, NH on Sept 29. It's a very small race, which worries me a bit but it gets amazing reviews.
Any suggestions for a training plan that will work me hard but starts at a mileage base less than 30? Would it make more sense to take another month, build the mileage to mid 30 adn do the 12 week Pfitzinger program? I did a "hybrid" of that plan last summer for the fall but I was running 35 mpw at the least for a longer period of time.
Kay - good stuff on the mileage already! Glad you are getting back to normal. I don't really have any recommendations on a training plan but I think your suggestion is a good one to use Pfitz 12 week. I would continue to work on your base before jumping into it. Looking forward to hearing how your half goes!
Yes, I've come to the realization that I'm going to have to do some shorter races to determine where my fitness truly lies. Based on the last few marathons I've done, I don't think I'm really at the 4 hour pace despite all the hard work I've put into it. Nothing seems to work for me. Maybe I've plateaued already?? My DH was kind enough to suggest that . I don't think my pace was out of line during the marathon. I did veer into the high 8's on a few occasions (which gave Esined cause for concern) but I checked the elevation on my Garmin and those were downhills. So, I don't think I really paced the race wrong although in hindsight I would have slowed it down to more like a 4:05 pace. That would have been much more comfortable and sustainable, I think. I blame poor genetics - I think there's only so much you can do to trump that. I certainly don't have it in me to try and run 70+ miles a week (which someone just suggested on my other thread LOL!). Probably wouldn't work anyway ...
I ran for the first time on Sat - 6 miles and today 5. I was tempted to get out the previous Thursday but just decided to lay low and enjoy sleeping in for a change (which I totally CAN'T do - I was awake before 6 am every day LOL) but still, it was nice just to lie in bed. I'm feeling a bit soured on running at the moment because of my latest disappointment but trying to pull myself out of it and just move forward. I've found a 5k race near home on June 1st which I might try, see how I do.
Quiet on this thread! Where is everyone?? I too can hear the crickets!
I don't know about the rest of us, but I know where I've been! I've been watching the boys duke it out on Di's thread- up to 80 replies now! You've gone viral, Di! I have to say it is very entertaining to watch the different strong opinions out there.... I've been interested in hearing what they all have to say because they clearly know a lot more than I do and I'm always interested in hearing other's suggestions. Di, I'm not really sure what I'd do other than definitely plan out to do 5 and 10ks regularly.
I did a 10k this past Saturday. Only 100 people, but that's because they also had a 5k and a 10 mile. I really want to focus on my 10k because I seem to struggle with that one the most and from what I've been reading, the 10k pace for an hour is similar pace for a LT run, so hence my motivation. I ended up with a 45:00 even. I'm bummed because I had stopped to tie my shoe at mile 3 and without thinking, rotely paused my Garmin because I'm so used to doing it on training runs. Well, I forgot I had stopped and was aiming to get a 44:xx. I thought I had until my husband assured me I had not. Then I remembered the stupid shoe. So mad because I know I could have picked up the pace by another few seconds at the end! However, I PR'd by 2min48sec so was really happy about that!
My splits were:
7:21, 7:32 (I chatted with another runner for the entire second mile like a dingbat), 7:04, 7:07, 7:14, 7:20, 6:36 last .2. There were some hills in the last 2 miles. It was primarily run on a bike/running path, no spectators, and barely anyone around me, so that was definitely challenging for me. I came in 1st masters, 2nd overall female, and 4th overall.
Kay- I agree with Di that I would work on building your base up before jumping into a plan. I just got both the Pfitzinger and Hanson books. I'm trying to figure out what type of plan for me to use for my fall race also. It seems like Pfitz has more intense training runs, correct? I might be really careful of doing something extremely intense coming back from such a prolonged injury, you know? I came into ALL of my marathon plans though under 30 miles a week- the earlier marathons just because I was running really low mileage and the later ones, because I would be coming in off of injury. If I had the choice, I would get those miles up first. That's what I did for Boston- I had continued just building up my base coming in from the hamstring/groin pull until I got up to 40 miles a week 12 weeks out. (That is with the exception of races- that I tried to do throughout. I did a 15k 13 weeks before, a 10k 12 weeks before, half marathons at 8 weeks and 4 weeks out, and a 5k two weeks prior.)
Then 10 weeks out from the marathon, I started putting tiny bits of speed 1x a week into the plan. I stayed relatively free of injury. I can feel my achilles every now and then when I wake up and sometimes at the very end of a long run, but I haven't had anything major with anything else.
Where is everyone else? Hmmmm... So tired- I just want to sleep. But it's only 5:20pm. LOL!
I got a hold of Barb - thanks!
If you really need an indicator it is a half marathon race, then I never feel my is where it should be, last PR was in 2010 1:52.
Everyone is different, also gender, age and genetics are big factors and sometimes you need to find what works. Although I feel if I can do it so can you I am not genetically built to be the fastest but I have found what works for me. Also if you want to just run your best race and not stress about BQing, do it!
Di addendum to what I wrote if something is not working you need to change it and I'm saying about your coach. No offense to Esined (what ever his name is) but you need a total change, training , response and approach.
Also to all I will not be on the thread for a while because I need a break no offense to anyone really just need a break and I'm sure you'd all understand. I got my 3 BQs for 2014 I may or may not register. I'm running strong now and I have 3 marathons till wineglass, hopefully I will not melt in the heat this summer.
Generally this thread was set up monthly and we all take turns hosting it. Copy the first post with races and start a new BQ ladies post for the month. I still will lurk from time to time
I've been quiet because I've been sinking into a bit of runner-who-can't-run depression. I want to rejoice for all my friends that are getting faster, meeting thir goals, etc. and instead I'm overcome with jealousy. I hate that about me right now. The timeline for this injury varies so drastically, and even cross training with pool running and swimming is causing pain so it looks like I need to just take some time off anything involving my lower body which pretty much means all cardio.
Di, how many miles did you peak at? I don't have super fast shorter race times but I have good endurance because I put in a lot miles. I really believe that's the only way to meet your (any marathoners) full potential. Sure my husband BQed on 45-50 miles a week. He could probably get close to the three hour barrier if he did as many miles as I did. (And maybe a stress fracture too .) I cut an hour off my marathon PR in a year of training, and for me the key was running 6x a week, using the Pfitz plan pretty much to a T, and never skipping runs unless I was sick. The recovery day was important I think. When I kept the mileage the same but starts doing 7 or more runs per week, I got hurt.
kay- I did the Pfitz 12 week and got my first BQ so it worked well for me. Prior to that I had been Ironman training so I had been doing 35-40 mikes a week of actual running but lots of Xtraining. I liked the 12 week plan a lot. I tend to get burnt out on anything longer.
ebunny- congrats on the 10k, speed demon!
goal - we will miss you!
Like I said I haven't been keeping up. Kay I hope the running is going well with you
Ebunny congrats on the race
DI +1 to Zenetanar, some people can go faster with less miles but to reach your full potential you need môre miles and a good training plan yo stick to.
I'm off to run good day everyone.
Hi Ladies-
I wanted to post last week to wish all the moms a happy Mother's Day, but never got around to it...so I hope you all had a great day.
Kay- So glad that you are recovering and running again. I have the same problem with my long or easy runs- if I am feeling good I tend to do them too fast, even though I know that supposedly that isn't the best way to train. Need to work on that! I don't have too much marathon experience- the only plans I have used were Jeff Galloway (although I didn't follow the walking part of his plan, so it was probably silly to use it at all) and RWOL Smartcoach- and both times ended up modifying at the end and using my own plan with the advice of my chiropractor, due to injuries. Not sure if I will do a full in the fall, or just wait for Boston next year, but I was thinking of using pfitz. Not sure if I can do that on only 4 days a week running though, which is what I usually do.
Di- I didn't see your other post, but I'm going to look for it now! It sounds like you are getting lots of advice there, so I will leave it to those more qualified than me to give you advice. I looked at your plan, and it looked good to me, but I think the others are right, to maybe do more shorter races. Don't listen to your husband when he says you have plateaued- my husband told me he thinks I should "focus on 5ks" lol- I hate when he gives me running advice! P.S. I like your new picture
Goal- I will miss you posting, but good luck with your training and with all those marathons! I'm so impressed you can do all that. And I like your new picture too!
Neuro- I hope your PT is going alright and that you are running a bit. I bet you are really busy with that dissertation- or maybe you are finished by now? If not, good luck with that!
Zene- Try not to get too discouraged- I know it's tough though. I know on the 3:30 thread you mentioned your shoes maybe being the culprit in aggravating things. I don't know if I mentioned the recovery sandals that I bought at the Boston expo- they are called Oofos. I have another brand that I had, but these are really awesome and my legs/feet feel really great in them, better than when I wear my running shoes. My sports chiropractor approved them too.You probably can't wear them to work, but now that it is getting warmer I am wearing them whenever I can, even though they aren't the most attractive! You can look them up online and see if they sell them anywhere near you or I think you can get them on Amazon. good luck with your recovery.
Ebunny- Congratulations on your 10 k! That's awesome! That stinks about the Garmin though- I do things like that all the time with my Garmin! I have been looking to do a 10k (I have never done one) but having a hard time finding one that is convenient. There are so many more 5ks! There is one 10k this weekend that is a little further away than I usually go, but still not too far, so I might be able to do that- just need to check my kids' schedules.
Nothing too exciting to report here. I've been running my 4x a week and been between 25-30 miles the last few weeks. I got something in the mail yesterday about doing the Philly Rock and Roll Half Marathon in September as part of a fundraising team for sick kids, so I am thinking about that. I hate asking people for money though, so we'll see. Has anyone done that race?
Hi to everyone else and I hope you are all doing well!
Hiya gals,
Im still around but have been fairly quiet since Boston. Kind of felt like hiding under a rock for awhile. DH was one of the injured (he's totally okay now) but just didn't want to discuss it/answer questions anymore. Spent lots of time hanging out with my friends. they pretty much dragged me out of the house when I would have turned into a hermit if left alone. they are the best! I've gone back to focusing on 5k in the short term and its been good for my mind. Having a good year at the distance, too (9 overall wins in 10 starts in 2013). It's a painful race, but over with quickly. My marathon times didn't improve dramatically until I started doing speed work on the track.
ebunny - did you run the race at Fowler park? I ran 14 mi there on Sunday and I noticed that they had forgotten to pick up some of the mile markers. I run there frequently as it is close to home but never raced there.
crzn - I avoid any of the Rock n Roll Series races these days. Did both Nashville and Savannah and was unimpressed. Kind of pricey for the experience you get. Maybe Philly is different. Loved your pics from Boston. You looked great!
kay - good to see you running again. All my plans are hybrids of sorts. I have done better by loosely following a plan and adjusting it up or down based on how I feel.
zenetanar - be patient and hang in there! You may be able to come back stronger after the down-time. You get great benefit from extra time spent on core work!
At the doctors office now...waiting. I have feeling they will call me soon so I will go. Have a great day, gals!
Dirunner, hope you and your group don't mind me chiming in. I was reading about your latest BQ attempt and subsequent posts. I'm a lifelong runner, 20 marathons completed / BQ seven times, 3:05 PB. I only mention this to give you some idea where I'm coming from.
I have no idea what mileage / training you've done just going by your posts. Three marathons in '12 and you said you faded at the mid-point each time. W/o knowing your short race times that tells me you lack endurance and or your goal is simply too aggressive. I would need to know about your other PB times and MP workouts to confirm if the latter is true.
I believe you mentioned that endurance is your strength. Are you able to knock off 20 milers w/o fading at the end or even possibly run negative split long runs? Do your key workouts project a 4:00 marathon? If endurance is your strength what are you doing to work on your known weakness'? What are you basing the 4:00 goal on?
Another poster mentioned that shorter races aren't particularly useful for marathon prep / projections. I disagree, especially if speed is a known weakness. Speed is always useful and once in hand there are measured ways to carry that speed as race distances extend.
Not familiar with the schedule Esined has mapped out but I'm familiar with him and he's always been a very good source for solid training advice. I would agree that maybe you do need to switch things up if what you've been doing isn't working. I've had success following two patterns over the years; work on my speed in the Spring, pointing toward a 5k-10k and ramping up for a Fall marathon or focusing for 2-4 years on 5k-half marathons before coming back to the marathon. I would that I plateaued when I focused on just the marathon beyond 4 years. I've never run more than two per year.
I would be eye-ballin' the warm conditions of your last race but it seems you've had a similar fade in other races as well [assuming the conditions were also warmish]. You mentioned 8:30-8:40 is "really rough for you". That should be around your half marathon pace. While that may not be a piece of cake during a typical training run you should be able to hold that for your tempo workouts. If not then maybe the goal is too aggressive. I have a 25-40 sec./mile slower down from half marathon to marathon pace, which is ballpark for many experienced runners. What I consider as "rough" is Vo2Max – 3-5k pace, and with enough exposure to it kinda blurs to a numb feeling after a while.
If you're fading at the end of races I would make sure my aerobic house was in order #1 and be sure to include enough stamina workouts to carry my speed [this assumes I have the speed to reach my goal]. For the marathon I would blend in some faster long runs as progressions, fast finishes. While overall mileage is key to marathon success I've had success on very low mileage, medium mileage and while averaging 80 mpw. Show me a runner with good speed, and I'm confident I can show them how to carry that speed. You can't coach natural ability! My short race times have usually been solid predictors of what I can expect in the marathon but I admittedly tend to carry my speed better than most.
I looked at your schedule – looks good, maybe extend the MP runs a bit further [10 miles]. I wonder, did you do any tune up races? I do best when I have 2-3 tune up races before my goal race. I've had success with 10ks, 15ks but generally stay away from half marathons because they take up more time I could apply to training. YMMV. Something else I might consider is cutting your recovery day in half and stacking those miles to a mid-week moderate day [like Pfitz]. I found a mid-week, medium-long run bolsters the endurance gains with your long runs.
I agree with ever thing else Moth said, I do many tune-up races (I generally follow Pfitz) but that is what they are tune-up races and if I get a PR that's great.
I just know you have a Marathon planned in October and need to get a good plan going instead focusing on 5ks to 10ks, maybe another time or before actual training starts. Although it would be very useful to do a half to see what your fitness level is and you have time while training for your Full. I do feel it is your Endurance as you need to work keeping the pace. MP runs at the end of a LR, more miles not all fast, do some MLR, and Lactate threshold runs with a MLR (that is where you'll see your 10k improve), progression runs plus tune-up races as prescribed. Your last Marathon was not bad; you have room to PR. Don't give up but change it up a bit & be determined you can do it.
Thanks Goal & Moth - I appreciate your input. And Goal - I don't think I'm even close to your ability! I feel overwhelmed with information now and not sure which way to turn. Goal - when you say more miles - how many more? I peaked at 58 last training cycle - 62 or 64 the training cycle before that. I think I've always avoided shorter races because I don't expect to do well. That's something I need to overcome. Just get out there and do it. Key for me is truly determining where my fitness currently lies. I think that's more important than anything. Moth - my 4 hour goal is based more on wanting to BQ rather than any other race I've done (although I did run a 4:05 marathon in fall 2011). I know - mega mistake. I'm still not convinced that I can improve to the point of being able to run sub 4. The training I've done to date would take most to sub 4. I can't see tweaking my plan will yield any huge gain. I know that had I paced more conservatively, I would have run much better than 4:13 but not sub 4 I don't think. I am feeling SO demotivated right now. I'm running but I don't really feel like it. I feel like I'm not GOOD enough. I know that's self-pitying but I'm just feeling blah right now.
bunny - you're funny - I've gone VIRAL - HAHA! Funny the thread eventually became less about me and more a battle between differing opinions LOL. CONGRATS on your 10k PR. You are so amazingly FAST. I feel like such a slug compared to you all.
Yes, Di, LOL, you definitely are the hot topic. I agree that it definitely has turned into a battle of the wills amongst some of the boys. It seems like it so often does, too. That's why I really, REALLY, like our little group here. Everyone is going to have a different opinion- that's just the way it is. Trying to recognize that there is not just one way to approach things is difficult for so many. I do like to take bits and pieces from everything and then apply what fits best to my needs and abilities. Not just with running either!
I hate hearing that you are down on this. You sound like such an upbeat person in general, and it's easy to let these goals take over. I know very little, I've been running for a relatively short time next to so many of the veterans on here, but what I DO know is that this past training cycle was so much more fun for me because I started looking forward to all the shorter races. In my other training cycles, I would stay away from the majority of them because I was afraid they would "interfere" with my ultimate training plan by messing up that particular week of training. Once I started running them, I was having a blast! It made me feel like I didn't have just one goal with 4 months of blood, sweat, and tears aimed all towards that day- all eggs in one basket. I wouldn't say I was "focused" on just the smaller races, but they were so much fun to look forward to than just my typical training runs. For me it took a lot of the pressure off of the final end goal, while also helping me gauge my ongoing fitness throughout the 18 weeks.
I'm doing a local 5k this Saturday and I think I will run the 1.5 mile from my house there and also home to give me a little over 6 miles for Saturday. I know I won't PR because this course is CRAZY HILLY, but I know it will get my legs moving much faster than if I did it as a training run.
Zenetanar- I'm so sorry. I totally get it. That's how I felt last year when I had to stop running cold turkey because me achilles had become so bad. I ended up having to take a break from the boards because I was getting so darned depressed about it. That probably was a stupid thing to do because I still was thinking about running night and day and it would have been better to have the support system with the other runners.
Goal- if you do decide to take a break from here, you will be missed!!! You look so sunny in your avatar photo!
DR. Bart- the race was in Cumming. I don't know if it was at Fowler Park or not, as I wasn't familiar at all with the area, but it was on a gorgeous greenway. Glad to see your post here again!
Crznszn- I agree- so much easier to find a 5k, but what I think I need most are those stupid 10ks. It's still my weakest distance and I know by doing more, it will help improve holding a fairly fast pace for a longer period of time. I think there may be no more local ones though that I can do until fall.
Sunday- took the day off
Monday- taught step, then a 5 mile ladder climb on the treadmill
Tuesday- taught Body Pump, then Body Jam
What do you guys think of the "70 miles" rule that's been bandied about on the other thread? Agree, disagree? Is it possible to do without doing doubles?? Anyone on this thread done it and seen huge gains?
eBunny - yes, if I've taken one thing away from all of this, it is that I need to mix things up and try some other shorter races (and try not to be scared LOL!!). Good luck in the 5k this weekend! You will ROCK it (as usual!!). Can I borrow your genes, just for ONE day?? LOL.
Goal - please don't go! We all value your input (especially me!). You've helped me immensely. Even if you only check in occasionally. Don't worry so much about personals! We just want to hear from you. I've enjoyed following your journey so far.
I'm still thinking about how to move forward. On one hand I'd like to take a break from training altogether but I'm not sure if that's just a reaction from the race. On the other hand, I'd hate to break my momentum (if you want to call it that). For now, I'll just continue to run easy and see how I feel in a couple of weeks. There's a local 5k on June 1st. I might sign up for it. Maybe it will give me some motivation.
Have a great day everyone!!
Hi Di -- I just wrote you a long reply on your other thread. The woman who responded to you right before me is a friend on Daily Mile and I have been watching her add miles this past cycle, while not really doing much more in terms of speedwork and always keeping her long runs slow paced. She SHATTERED her personal record by over ten minutes, I think. She used one of the Hanson programs.
As far as doubles, the Pfitz program doesn't have them until the 85mpw program, but if I couldn't squeeze in 15 miles in a single day (some of the days call for that), I'd do 9 in the morning and 6 right after work. I forced myself to do 4 of the midweek 15 milers. I figured it was only 4 times. I got up at 4:30 since I had to be home by 6:45.
I am confident you can break four hours and you have NOT stopped improving!
Holy Moly, Di! 120 replies on your thread! I've still been having fun reading all the replies. So the lastest comment is that you went out way too fast. That's not even true, is it???? You said you were only 10 seconds under pace on a few miles on the downhills, right? You should go back on and post your first few mile splits so they can see that you DIDN'T Go super fast out the gait.
Zenetanar- I'm on Daily Mile, too! Well, very sporadically LOL. I can't keep consistent with any of them- here, Daily Mile, Running Ahead, and then my own way of tracking. Let me know if you want to friend each other- I don't know your real name.
Di's thread is now just cracking me up with all these know-it-alls! This forum is tame compared to some others out there. I posted something on slowtwitch once asking if was okay to skip swimming for a week while I was at the Beach during peak training time, cycle and run as normal, and then do my final 120 mile bike ride the day we got back home. The responses started out somewhat helpful, then got to "if you only swim 2 times a week and you never do more than 120 miles at a time on the bike, you will crash and burn" and "What I looked at the OPs profile and it appears she has a son who hasn't even turned one, and a three year old daughter. She is a self absorbed fitness addict who cannot care for them because she is addicted to her bike." Then the whole sub-thread about if mothers should be able to train for ironmans or is it ruining their family. And all I did was ask the smartest way to keep peak week while at the beach with my family. SHEESH!!!
Ebunny, if you go to my blog (on my signature) you will see a Daily Mile widget. I decided at the beginning of this week to take a hiatus. This injury is making me go funny in the head and I started to comment on people's runs that sounded more like coaching than encouragement, and realized that I can't live vicariously through everyone else who is getting faster why my muscles are losing fitness as the clock ticks on.
My right leg feels better than Thursday, but still a little locked. I cycled HARD last night for 40 minutes, and I can't tell if it did anything becuase I'l still tight but not as tight as the day before. I had a sports massage and she did an entire hour on my hammies and my adductors. They are ridiculously tight at the sign of the fracture, and lock everything else that touches them. Tomorrow I'm attempting to pool run and PRAYING that isn't the problem. I actually really enjoy it and want to keep it up if I can.
Zen - I know the thread is like, too funny! It started out as one thing and them morphed into this heated debate about speed vs endurance. I'm more confused now than ever LOL. The last comment made was that I "threw in the towel" during the marathon and decided I didn't feel like running MP LOL. Really?? Whatever. My fault for starting the thread. It was pretty entertaining though.
How did your pool running go today? Hope the leg isn't as sore as yesterday.
eBunny - I took your advice and posted my splits. A bit too late though because I think the thread has finally died a non-dignified death LOL. Take a look though and let me know what you think.
5 miles for me today. Felt like crap. Legs are still fatigued. Strange for me - I usually bounce back faster than this. Long weekend is coming for us here in Canada! Can't wait - big gardening weekend and the weather looks really nice (could be a tad warmer). There's a potential liquor store strike looming - I think I need to get my butt to the liquor store and stock up on red wine. Strange to you guys no doubt? You can buy liquor anywhere. So foreign to me!!
I believe you should re-read that thread carefully. MichaelMc, muse, Matt, Esined, tattooed phat man are some of the most knowledgeable members of this forum. These are the guys I would seek out. Naturally, they have different opinions on certain aspects of training – don't we all – and they can get sidetracked supporting their case but there's a lot of great advice. FWIW, I agree you went out too fast, especially on a warm day. 10 sec./mile faster than goal pace is a sure way to kill your last 10k.
HI all,
Love reading the "chatter."
Dr. Bart- I'm sorry that your dh was hurt at the marathon and am glad he is healing now. I can imagine your need to go and hide somewhere. It's nice to see you check back in here. Great job with your racing. I hope someday I can have that same feeling of accomplishment.
Goal- You certainly have a busy summer planned. I hope you don't stay away for an extended period, though I understand the need to take a break. I appreciate your advice and agree with you that improving shorter distance races, makes a big difference in the marathon. For me, it's about experiencing the discomfort that is so acute with racing hard and realizing it's not going to be the end of you. It also built my confidence and made me push my training times harder when I needed to.
Zenetanar- I'm sorry about your injury. It just plain sucks when all you want to do is run and you cant. Healing vibes and some good distractions would be great.
Di-don't give up...marathoning is a mental game as much as a physical one. Do some hard short runs and adjust your training times. Maintain the mileage you were doing and stop saying you can't do it. If you were further from your goal, then I'd say take a year off the stress and then come back, but you are close. Your new avatar looks great!
Moth- I enjoyed your reply to Di's predicament.
Ebunny- enjoy the race tomorrow! Great avatar for you too!
crznszn-thanks for the thoughts on the training. I think I am going to use the 12 week plan and RWOL again. I prefer to run 4 days as well, but I like the format of the training in the Pfitz plans. I've never done a Rock and Roll race. I don't hear the greatest things about them from seasoned marathoners.
Anyone hear from Neuro?
I've had a decent week. Had a good 8 mile tempo run, though I'm uncertain of what my current tempo pace is...lol. I hovered at 7:55. I thought that was ok, given that I'm still building back up. 9 miles tomorrow gives me 28 for the week. Next Sunday is the 1/2 and of course, now I want to race it and see where I am at, for the start of the new cycle. I've still been going to PT about once a week and the chiropractor, every other week. Things seem to be moving in the right direction...finally.
Hi Ladies-
Dr. Bart- So good to hear from you, but I am so sorry for what you had to go through. That must have been very traumatic, but I'm really glad to hear that your husband is fine now. And congratulations on your great results with those 5ks- you are so fast!
MothAudio- I enjoyed reading your advice to Di...maybe I will come to you with my next training question!
Di- Can't believe I still didn't see your thread, but it sounds pretty funny! Hopefully you were able to take some helpful advice from all that! I wish I was more qualified to give you advice- I have never done anything close to 70 miles. Are you still thinking of doing that 5k? Good luck if you do it! If you are still feeling like you might need a little break from running to refresh yourself, I don't think you would lose much conditioning if you took a week or two break- especially if you did cross-training. I hope you enjoyed your long weekend and made that trip to the liquor store to stock up!
Kay- I'm so glad that everything is moving in the right direction for you and that you are actually doing that half next weekend. Good luck with it if I don't post again before then. That's funny that you want to race it now! Since I don't race that often, I have a hard time running them just for fun too! Just be careful!
Ebunny- How did your hilly 5k go? Love that new avatar photo- you look so speedy!
Zene- So glad to hear that you are finally feeling a bit better- I hope everything keeps moving in that direction for you!
The consensus seems to be that the Rock and Roll races aren't great, so probably not going to do that one. I had actually found a 10k for Sunday and was thinking of doing it, but my achilles started hurting on my Wednesday run and got worse as the run progressed. Did a lot of icing and tried to run again Saturday after resting a couple of days, but it still felt pretty bad, so I turned right around. No sense hurting it now, when I'm not really even training for anything. Hard not to run when the weather is so nice though. Going to try again today. There is a 5k in 2 weeks at our high school that I may do. Also, on a whim I decided to put in for the NYC marathon. My half time from last year would get me in as a qualified runner, but because of last year's cancellation there is going to be a lottery for qualified runners too. I have no idea what kind of chance I have of getting in. If I don't, I will probably just do a half in the fall. My daughter will be a senior and she want to go to school somewhere south of here (she says she doesn't like the cold!) so may have to make a couple of trips to look at schools and I don't want to plan a marathon that would involve travel.
Hi to Goal, Neuro, NTS and anyone else I missed I hope you all have a great week!
G'morning ladies!
Seems like so many bumps and bruises here. I hope everyone is healing up in time for summer. Im still doing short race tune-ups. Ran 10k on Saturday. The course ended up being a quarter mile too long which was annoying and did my finish time no justice. On the other hand, the course was gorgeous. I enjoyed it so much that I didn't even think about the fact I was racing. Finished first overall female (5th OA) and happy to run consistent splits. Usually I take off too fast and choke. It works well in 5k...other distances not so much. Our experience at Boston has DH wanting to qualify now. He was 3rd OA in the same 10k. He plans to run Erie, PA in Sept. I will be either spectating or pacing (probably a 3:55 group). Spectating sounds very appealing.
di - we used to not be allowed to purchase liquor on Sundays. Silly because everyone would just stock up on Saturday night. The stores would sometimes cover the glass doors over the beer cooler....as if we don't know what's in there! Thanks to a recent vote, some cities/counties (including mine can now buy on Sunday. Have a happy Victoria (..I think) Day!
zen - Training really seems to consume some people...to the point where its kind of sad. The events are great for fitness and just having fun. I love a good challenge, but t's just not worth ruining the family over. I had stress fracture last winter (calcaneus/heel bone). The fracture is well-healed on x-ray but I still get random pains and tightness around the ankle. I think I have just accepted it as the new normal. Hopefully your pains just a new annoyance that wont impede running long-term
Ebunny - sounds like you were on the Big Creek/Forsyth section. Fowler park connects to it (where track and soccer fields are). Let me know if you care to join me for runs there. I do go there often, but it is sort of underwater right now due to the rain. That trail will eventually connect to the Alpharetta/Roswell section (will be about 17-18 mi each way).
kay - moving in the right direction is most important. I wouldn't worry about pace so much and just go by effort. It will keep getting better. My first few runs last year were pitiful (9-10 min miles) but it steadily improved. My suggestion for the half (as its probably not a goal race)--leave garmin at home and pay attention to effort. You may do better than you anticipate when your mind is not focused on it. So happy to hear you are able to get back out there!
crzn - good call on skipping the RnR series. I hear some of the races are better than others so best to get feedback from others who have run the specific race you are interested in. They just aren't my thing. Good luck with the NYC lottery. I was there for last year's debacle and ended up shopping way to much! I was planning on the race making me too tired to shop.
Time to move on. Lots to get done. Im thinking about traveling on a whim and trying to organize all the necessary arrangements.
MothAudio- I enjoyed reading your advice to Di...maybe I will come to you with my next training question!
I'll bow out of this thread but if anyone wishes to ask training questions feel free to shoot me a PM or track me down in the Bohemians & Bench Warmers thread.
DrBart- Congrats on the 10K!
Crznrzn- I'm not a big fan of the rock 'n roll, though the marathons are much much better than the halfs. I did the AZ Rock 'n Roll in January and I actually don't have one complaint, it was very well done. But they're like the Starbucks of races, they're all the same and everyone's done them. I much prefer smaller, independent races. I've had achilles tendonitis, it's no fun! Hope you feel better soon!
Hopefulkay- I'm here! Nice job on the tempo! A 7:55 sounds so fast to me right now! I'm so glad you're feeling better!
Dirunner- I haven't read any of your other thread, but it sounds like you've created quite a stir! Hope you're getting some good advice
Zenetanar- Wow, you might be the only person I've heard of who likes pool running! I just do 10-min intervals while swimming, and I still find it pretty boring! Those comments you got are harsh!! My fiance does triathlons and has told me about that website, it sounds pretty brutal!
Hi everyone else! I have been so busy I haven't really been on here, but I've been reading (ok, skimming) the posts to try to keep up! I'm still not running pain-free, but doing a little better. I've been running 3 times/week for a total of around 12 miles/week. Some days I'll feel ok but then some days, like today, I feel really tight and awkward. My right hip (the bad one) and calf are really tight, and then my left quad and hammy are tight as well. I stretch and do my exercises but they really don't seem to help! I've been getting massage and this FDA approved laser treatment as well as weekly chiropractor visits. I'm not sure what else I can do other than just keep chugging along and hope I see some improvement. I want to do a 5K on my birthday (July 6th), and I really hope I can do a half by the fall, but for now I just want to be able to run a few miles comfortably. Anyway, busy busy with my dissertation (defense is June 14th!!), the move (leaving June 23rd!), and the wedding (Sept 28!).
Hi, Ladies-
Glad you posted the splits, Di. At least it showed you weren't completely gunning it right at the front. I still think the same as the rest of these ladies that those shorter distance races will do a world of good for the mental toughness more than anything. I must admit I feel like I'm literally dying during 5 and 10ks. I push myself really, really hard- sometimes I wonder if it's dangerously high. But so far I've been ok. I do drink LOTS of water while I run so I'm very cautious about hydration and calorie consumption on longer distance races. The last 6 miles or so in Boston I felt like knives were stabbing me with every single footstroke. My abductors were screaming, my quads were making me literally cry while running at the end- hamstrings were so tight they felt like they would pop. The last 3 miles I seriously felt a combo of leg numbness and pretty major leg pain, but somehow I pushed the pace and was able to somewhat maintain it. I know that it was 110% more mental than physical during those 6 miles. I started crying again once I got my bag, not out of happiness of hitting my goal, but out of the physical pain and exhaustion. I could only shuffle forward and if I stopped moving, I would fall over. Now this might be more than most feel without being seriously injured, but I've felt this way pretty much after every marathon I've run. I have a similar feeling after hard 5 and 10ks as well, more during the race than after. I have said so many times that I wish I could physically match my mental state because I know I could then do so much more.
Did you make it to the liquor store? Like you said we can buy ours in the grocery stores, so it's not big deal, and as Dr. Bart mentioned, now we can buy it on Sundays, too. Got to keep the red wine stocked, though lately I've been preferring prosecco. Did I say I love your new photo? You inspired me to change mine!
Kay- woo-hoo! I can't believe how far you've come with your recovery! Fantastic! I'm so excited for you and wish you the best in your upcoming half. Is it this coming weekend?
Crzn- So, I was reading your post while I was running on the treadmill this morning. I get to the part about your achilles hurting and how you stopped and went back. I had basically the same experience on Thursday, but I'll post that at the end. I've done two rock n roll events- the Nashville Country Music half, and the Savannah full. I enjoyed both and both were well organized. My friend did the Las Vegas half the year it went terribly wrong though, and it was the most miserable experience ever for her. Love your new photo, too!
Dr.Bart- congrats on your 10k! Bummer that it was long though! Was it by chance the Historic Roswell? I considered doing that one, until a friend of mine asked me to do a local 5k literally 1.5 miles from my house. Didn't get to do either because of my stupid achilles. I can't believe that the trail will have a17-18 mile stretch. Now that might be something to drive over for! Problem is it is still about a 40 min drive for me to get over there. I feel like I'm constantly having to squeeze in my runs and to drive that far each way would be difficult. BUT I definitely could make it an exception now and then!
Zen- well when you decide to DM again, just let me know- I only have maybe 4 friends on there because I go on so infrequently LOL. They post all the time though. I would have been so mad if someone had posted that comment about being self-absorbed. Unbelievable.
So for me, no 5k this past weekend. On my Thursday long run, I decided to add in a portion of the 5k course that I was going to run on Saturday. I ran the 1.5 miles to it, then ran about a mile of it, which was 1 mile of steep, short inclines/declines (I'm used to running on longer, but more gradually slopes), and then back to my regular route to finish my 12 miles. Around mile 9 my achilles started talking to me. I unfortunately still had to run back home and I couldn't walk because I had an appointment to get to that I'd miss if I did. Kept running back, but it became a consistent ache and then hurt all evening. I took anti-inflams and iced, it felt ok on Friday, but decided racing a hilly 5k would be the worst thing I could do. Don't know if you guys remember, but I had an achilles issue starting end of April 2012 from overuse and it took months and months for it to quiet down. It had been surprisingly quiet for the entire Boston cycle. After the 10k race I ran two weekends ago, I felt it a little bit, but it was gone by Monday. Didn't hurt during my run on Monday or Wed.
I ran 5 very FLAT miles on Sat at an easy pace and it felt ok. I skipped everything yesterday even though I sooo wanted to run. I taught step this morning, and then did 7 miles on the treadmill. I could feel it starting around mile 4, but not to the point it was constant, just slightly noticeable. UGH. So disappointed. I don't run on Tuesdays because I teach double classes, so that is good. Hoping I'll be able to do my TM run on Wed and long run on Thursday because we leave early Friday morning for a 8 days and I will be eating like a pig!
Ebunny- I hope you are feeling better today and that the rest helps. Sorry that you missed your 5k. Do you think that your body would prefer a break between marthon cycles? I have a suspicion that is why I keep getting injured. I don't take enough of a rest period. It's hard to stop when you feel so good and are making great progress. I always worry about fitness lost, but never consider the gamble if I get injured. Good luck with the xtraining this week. My half is this Sunday. I'm excited. The weather should be great and it's a very early start, which I really like, since I am an early riser.
Neuro- OMG, you have a lot on your plate! I'm glad that you are slowly building back up your mileage. Even just being able to get out for a few miles, makes a tremendous difference. I hope you can do that 5k. Are you concentrating on building your speed then your endurance? thanks for the encouragement. I hope I am on the mend.
Dr. Bart- You and DH sure are a speedy couple! Does it ever get competitive? lol Great job on that 10k! I know what you mean about really pushing it during a 5k but needing to find that balance in the longer distance, though you are mightly faster than I. I used to be terrified to "race" a 5k. They hurt so much!! Thanks for the advice on the 1/2. I have thought about leaving the Garmin at home, but it's too much security for me. I think I am going to restrict myself to looking at it only periodically. We'll see if I can stick to that.
4 miles yestaday, 6 today with 3 at Tempo pace. This week it worked out to 7:47, 7:40, 7:39. Overall pace of 8:18. Thursday will be 4 again. I'm not sure what pace I should start the 1/2 at. My PR is 1:43. I had aspirations, before the injury to go sub 1:40 and I think it would be possible. Not sure about this go around. My last 1/2 was a year ago. lol. I am thinking to start about or a bit under 8:30. It's a big race, so likely crowded and my two friends will be slower than I plan on, so will start with them. I'd like to go below 8 mm. So far my peak mileage has been 29 miles and my longest run was 11. I'd like to run my best and the course is flat, through downtown Boston. There may be some very small incline and declines along the way. Thoughts about pace and what I might shoot for overall?
Kay - good job on the mileage! Sounds like you're back in the groove. I would start the half conservatively (8:30) and then speed up if you're feeling good around the halfway point. You'll probably know pretty soon after you start how the race will go. I think you'll come close to your PR. I don't think you've lost much fitness based on your tempo paces. GOOD LUCK!! So excited to hear how it goes!
eBunny - LOVE your new avatar. Much more exciting than mine - I think I look boring. I'm going to look for something better LOL! Sorry to hear about your 5k race but sounds like a wise decision. How did the TM run to this morning?? Just take it easy - you don't want to be on the injured list again anytime soon! Thanks for the comments on how you feel when you're racing. Makes me wonder if I'm pushing myself hard enough or am I maybe wimping out a bit?? Certainly doesn't feel like it during the race but it's something to think about next time I'm on the course! I think I'm a bit gun shy in general because I've had some bad race - afraid to push the pace too much in case I hit the wall. The wall and I have become VERY good friends over the years LOL!!
Neuro - you are one busy girl! Glad to hear you're getting some running in but still doesn't sound like you're feeling all that great. Hopefully the laser and chiropractor will help. I guess it takes time. Would be great if you could do that 5k in July!
Dr. Bart - congrats on the 10k!! Wow - first OA female? That's AWESOME!! I've heard good things about Erie - actually thought about running it myself last year but opted for Wineglass instead.
crznszn - how is the achilles feeling? That's too bad about the 10k but again, I think you're being wise. I think we've all learned the hard way not to run through pain.
So, I'm still feeling "blah". Having a hard time shaking it this time around. Ran 30 miles last week. This week Monday was a holiday and I just felt lazy so didn't run. Ran 6 yesterday which felt awful - it was humid out and it's that time of the month so did not run today. I need to get back on my horse (so to speak). I'm hesitating about doing the 5k. I know it sounds dumb but I feel scared to do it because I've only done long distance stuff for years. Last time I did a 5k was over 10 years ago believe it or not. I have NO clue how to pace myself and don't want to come last LOL!! Any advice would be appreciated. Oh, and yes I stocked up on wine but then they didn't go on strike LOL. Our liquor stores have been open on Sundays for years but again, can't just buy it anywhere - have to drive to get there.
Hope everyone is having a great week! I don't know what I'd do without you guys ... someone asked me a few weeks ago if I knew anyone who ran Boston during the bombings and I said yes, I have friends there - you guys!!
Di- You should definitely not be afraid of the 5k! It will seem so short to you compared to your other races- it will be over before you know it! Just push it as hard as you comfortably can or feel like doing. And you will not come anywhere near last. You definitely don't give yourself nearly enough credit- your marathon pace would give you a respectable 5k time! Many people run 5ks so much slower than that! It's up to you whether you do it, but I think you might surprise yourself and I don't know how big of a race it is, but I wouldn't be surprised if you got an age group award! So there, just needed to tell you that. I'm really happy to have you guys to talk to about running too, because only a few of my friends run, and most only very casually. I love this group. Will post more soon, but just wanted to say that


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Hey there, time traveller!
This article was published 22/3/2013 (1614 days ago), so information in it may no longer be current.
The month of March has always represented the tipping point between winter and spring. The weather is warming up, the sun rises earlier every day and the days are longer. People also begin to feel a sort of a spiritual renewal. They feel more energetic and long to be outside in the fresh air and they have a sense of wanting to change things and fix things. Thus, people begin the annual ritual of spring cleaning.
Typically, spring cleaning in the home refers to washing walls and cleaning cupboards and preparing spring and summer clothing. However, I sincerely think that March is also good time for spring cleaning to occur in the workplace. For instance, it's a good time to reflect on the many organizational issues that accumulate over the years like dust in our homes.
After all, if you really think about it, human resource policies and practices in the workplace often only get developed and/or changed as a result of a specific incident. Therefore, unless there's a change in leadership, organization structure and HR practices typically remain the same for years and years. So, let's take time this year to review some potential organizational issues, clean our work house and/or refresh human resource policies when required.
The following areas of human resource management have experienced challenge over the past few years and would be worthy of your attention:
Review your organization structure -- information technology has made improvements in efficiency such that some job roles can be restructured and/or are no longer required. March is a good time to review your organization structure. How can you improve workflow? How can you reorganize to be more efficient?
Transition poor performers -- while I'm always one to promote employee development, sometimes an individual no longer fits in your organization, has no desire to upgrade their skills and/or no longer shares the same philosophy. These people will be a drag on your high-performing culture and they need to be encouraged to move along with their career. Be sure to provide career transition services to support them on their journey.
Recruitment and selection strategy -- with skills shortages in some areas, it's critical that you are employing a strong recruitment strategy. Are you utilizing behavioural interview questions? Are you utilizing psychometric assessments for your final candidates? Now is the time to review your recruitment and selection strategy and ensure that it is robust enough to attract the right candidates at the right time.
Envision future skill requirements -- the world is changing quickly and as you move forward with your strategic plans, you need to assess and prepare for the skills you'll need for the future. Review your requirements and create a professional development plan for each employee. Train for succession and train for replacement as well.
Policy manual review -- cleaning your work house means evaluating your human resource policies to determine if they are up to date and compliant with new legislation. Over the past few years there have been several revisions and new acts that have a significant impact on how you should be doing business. Check it out and get that manual updated.
Salary review -- when was the last time your jobs classifications were reviewed and your salary framework revised? Are your job values fully aligned both internally and externally and/or are certain people being paid more than they're worth? Have you added new jobs without assuring they fit within the salary structure?
Benefit review -- while this is often done on an annual basis, there are many organizations that haven't reviewed their benefit packages for many years. There are also organizations that have totally forgotten people who are off on disability. Costs for benefits are increasingly significantly. A 2013 review would be very telling. Does your current plan really fit your current needs?
Are performance appraisals up to date? -- performance appraisals are the most neglected area of human resources. When was the last time your organization conducted appraisals? Is your performance management system current? Are managers comfortable with providing feedback, especially difficult feedback? Perhaps it's time to revamp your entire system.
Is your succession plan up to date? -- or do you have a succession plan? What are your demographics? What risk will potential retirements create for your organization? Perhaps it's time to undertake an assessment of your vulnerability and make plans to overcome these issues.
Reward and recognition strategies -- organizations often have employee reward and recognition strategies that no longer motivate and have become stale. There are many new and exciting strategies that could be explored. Set up a committee and revamp your strategy.
Internet usage -- it seems that employees are increasingly using work systems to conduct personal activities such as shopping online, coupon sharing, receiving recipes of the day and plain gossiping with friends for hours at a time. Review your policy to ensure there is a monitoring provision and work with your Internet provider to conduct an audit of personal use versus legitimate work use. Identify the issues that arise and put a plan in place to rectify them.
Re-educate employees -- having an Internet use policy is not sufficient as employees need to be reminded and re-educated with respect to their responsibilities and their personal right to privacy as well as the employer's rights. They also need to be reminded that email stands for evidence that could jeopardize the security of their jobs should they engage in inappropriate behaviour.
Technology advantages -- every single function in human resource management has now been computerized. There are human resource information systems that allow employees to change their own addresses and family status. There are online training programs, recruitment search engines, and succession planning models standing ready for installation. Are you utilizing technology effectively? Take time to review and learn how technology can assist you with all of your HR functions.
Managing your human resources effectively will continue to be key to the success of organizations in the future. The world is getting much more complex, the problems and issues more comprehensive and the legal implications of errors and misjudgements are more difficult to deal with.
The month of March is the tipping point\ between spring and summer. It is also a good time to re-evaluate your human resource policies and ensure your organization remains on an even keel.
Barbara J. Bowes, FCHRP, CMC, CCP is president of Legacy Bowes Group. She can be reached at email@example.com


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text: I wouldn't be worried if Bynum joins the Heat, I'd actually encourage it. If he is causing that much trouble on a rebuilding team, imagine the damage he could do do a contending one. I don't care if Riley is there or not, if they pick him up it's a desperate move by them.