SOSH Running Dogs

[Tudor Fever]

Can old and slow people post here?

Anyone running in the Maine Marathon or half marathon on October 4? I signed up for the half and, having done a very slow but injury-free 14 miles yesterday, feel like I can do it. I ran this every year from '02 through '06 but have been on the DL the past couple of years. My goal is to finish in around 2:20, which should at least prevent the embarrassment of being passed by any of the full marathoners.

It's actually a great course and a pretty well-run event, and you all should check it out at some point.

 

[underhandtofirst]

QUOTE (Tudor Fever @ Sep 21 2009, 09:34 PM) index.php?act=findpost&pid=2582217
Can old and slow people post here?

Anyone running in the Maine Marathon or half marathon on October 4? I signed up for the half and, having done a very slow but injury-free 14 miles yesterday, feel like I can do it. I ran this every year from '02 through '06 but have been on the DL the past couple of years. My goal is to finish in around 2:20, which should at least prevent the embarrassment of being passed by any of the full marathoners.

It's actually a great course and a pretty well-run event, and you all should check it out at some point.


If you were able to do 14 miles your only issue now is how much faster you want to run the race. Do you have any split times from your 14 miles? If your pace was slowing down then you may not be able to go much faster.

Do you have a couple other 10+ mile runs under your belt in the last month or two? My first half marathon I didnt do any runs over 11 miles but was able to gut out the last 2 miles (a bit slower). My last successful HM I only went as far as 14 in training.

QUOTE (Joe Sixpack @ Sep 21 2009, 03:01 PM) index.php?act=findpost&pid=2581529
At the last minute I decided to run the CVS 5k in Providence over the weekend. After running about 30 miles/week in training for the half marathon I then had a 3 week stretch of running 8, 0, and 8 miles (due to my knee injury) so I wasn't expecting much. But the knee was feeling better so I decided to give it a go.

Finished in 23:26, an improvement of about 2 and a half minutes over my previous PR. Will try again in a couple of weeks and see if I can get under 23. I'm thinking in a smaller race where I'm not trying to weave my way around people for the first mile or so I should be able to fairly easily shave off another 30 seconds.


Those crowded races are pretty frustrating if you're trying to run a good time. Congrats on the PR.

How did your knee feel the next day? Have you done a short easy run just to loosen up the muscles a day or two after the race?

 

[Tudor Fever]

QUOTE (underhandtofirst @ Sep 22 2009, 10:29 AM) index.php?act=findpost&pid=2583115
If you were able to do 14 miles your only issue now is how much faster you want to run the race. Do you have any split times from your 14 miles? If your pace was slowing down then you may not be able to go much faster.

Do you have a couple other 10+ mile runs under your belt in the last month or two? My first half marathon I didnt do any runs over 11 miles but was able to gut out the last 2 miles (a bit slower). My last successful HM I only went as far as 14 in training.
I actually was able to time each mile, as I did 4 laps around Back Cove (3.5 miles) which has mile markers. I also took walking breaks after each mile, a la Galloway. Inclusive of the walk breaks, Miles 1-12 were between 11 and 12 minutes each, Mile 13 was around 10:30, and Mile 14 was 9:45. I'd only run 10 once before, the previous Sunday.

My goals are not lofty: start out slow and just see how much I have in the tank as the race progresses.

 

[underhandtofirst]

QUOTE (Tudor Fever @ Sep 22 2009, 11:00 AM) index.php?act=findpost&pid=2583149
I actually was able to time each mile, as I did 4 laps around Back Cove (3.5 miles) which has mile markers. I also took walking breaks after each mile, a la Galloway. Inclusive of the walk breaks, Miles 1-12 were between 11 and 12 minutes each, Mile 13 was around 10:30, and Mile 14 was 9:45. I'd only run 10 once before, the previous Sunday.

My goals are not lofty: start out slow and just see how much I have in the tank as the race progresses.


That's pretty good to know you were picking up the pace. Did you feel that you needed the breaks? It was probably a good idea considering you hadnt run that far yet. Bumping up the weekly or daily mileage too fast can bring on problems.

 

[PT Sox Fan]

For any trail racers out there, I did the North Face Endurance Challenge 50K in Washington D.C. this past weekend. Outstanding course (brutal, at times, with some technical sections), great organization and support; met Dean Karnazes after the race. There were 4 races going on (50 mile, 50K, 1/2 marathon, 10K). Currently, there are 5 regional races (this one was the "Mid-Atlantic"), but it sounds like they are going to expand to more locations in the future. All the races were full months ago, each with about 250 runners, I think. If you're interested in trail racing, which I prefer to road racing, it's worth checking out.

 

[Tudor Fever]

QUOTE (underhandtofirst @ Sep 22 2009, 11:17 AM) index.php?act=findpost&pid=2583168
That's pretty good to know you were picking up the pace. Did you feel that you needed the breaks? It was probably a good idea considering you hadnt run that far yet. Bumping up the weekly or daily mileage too fast can bring on problems.
I didn't feel that I needed the first few breaks but I used the Galloway method to train for and run my only full marathon, back in 2005, so to be cautious I'm using it here too. As you probably know, this method involves intentional walk breaks to stay fresh and reduce injuries.

 

[underhandtofirst]

QUOTE (Tudor Fever @ Sep 22 2009, 11:57 AM) index.php?act=findpost&pid=2583221
I didn't feel that I needed the first few breaks but I used the Galloway method to train for and run my only full marathon, back in 2005, so to be cautious I'm using it here too. As you probably know, this method involves intentional walk breaks to stay fresh and reduce injuries.


I used a similar method back 6 years ago when I was getting back into running. My mileage slowly increased from 2 up to 5 over a period of a couple months. I also reduced my walking breaks from every other 1/4 mile to eventually being able to go a full 5 miles running only.

The first plans I used were on Hal Higdon's website. First for a 15k, then a half marathon, and finally a marathon.

 

[Traut]

QUOTE (Tudor Fever @ Sep 22 2009, 11:57 AM) index.php?act=findpost&pid=2583221
I didn't feel that I needed the first few breaks but I used the Galloway method to train for and run my only full marathon, back in 2005, so to be cautious I'm using it here too. As you probably know, this method involves intentional walk breaks to stay fresh and reduce injuries.


I've been using Galloway to train for the Hartford Half. I did 11 miles last Saturday. I got stronger and faster as the miles went on. I felt so good that I didn't walk miles 7-11. My final long run is Saturday and it will be 12 miles.

The leg issues that I mentioned up thread have resolved. Two weeks ago was a recovery week and that helped a lot. I also realized that the course I was running started me on concrete sidewalk. I've since changed the course, avoided the sidewalk, and feel a lot better.

 

[rbeaud]

QUOTE (Kremlin Watcher @ Sep 20 2009, 03:46 PM) index.php?act=findpost&pid=2579759
Hope everyone had a great race weekend. Just got back from the Buzzard's Bay Sprint Tri. Did great and I am very pleased with my result...

My 13-year old daughter also did the race and was fantastic. In her first race ever she did a 1:45 and despite being the youngest racer out there today finished right in the middle of the pack of the first-time racers. Incredibly proud of her. Maybe I'll get her hooked, too and we can race together all next summer.


Hats off to you for the fine effort. It's a good feeling when you are able to do well and to know it's because of the hard work put into training. And even better to admire and appreciate the effort of your child. My 10 YO called to tell me he clocked a 6:19 mile in a school event. It made me immensely proud. Mine seems hooked on running and I enjoy easy runs with him; I hope you can continue to share your sport with your daughter.

Cheers from bloody 'ol England this week,

Roland

 

[BleacherFan]

Well, I've had a few days to think about my 2009 competitive racing season since it's just about officially over after the last GP race. I will be getting my nose dirty racing some local stuff but the main focus of what I wanted to do this year is complete.

Lone Gull was a death march - started out slow and struggled to hold the pace. My legs were junk and it was a decent course - some rolling stuff but no hills too hard. I think I finally came to realize that I was in a cyclical over training phase the whole year. It started with Boston when I did 12 weeks of 80+ mileage with some hard miles. After taking TWO days off, I was so excited to start workouts with my new team, I wanted to show I could handle the workouts. This led me to the late spring and fall where I didn't miss a workout usually done 3-5 miles at or better than 5k pace (for me at least - this was 5:00 pace or faster). In addition to these workouts I was also doing some tempo work that was either done between 5k and 10k - another mistake in my opinion. I would have been better suited doing this at 1/2 marathon pace or slower in hindsight.

I am just plain shot - I hope to take a few weeks/months off without workouts and just easing back off the throttle a little. I am definitely more fit from an aerobic standpoint, I just am afraid to lose this fitness I have established. In hindsight, two weeks off after Boston, a 2nd non-5k workout a weeker and EASIER non workout days were things I should have done better.

Coach said rest up and take some time off in December and get 100%. I also think I need to race more - there is fit and there is race fit. In 2007 I was racing a lot more and it helps. It's definitely harder for me to get more racing in due to family commitments but I need to hop in some more stuff.

Opinions/thoughts appreciated

Dave

 

[Kremlin Watcher]

QUOTE (BleacherFan @ Sep 23 2009, 06:42 PM) index.php?act=findpost&pid=2585481
... Opinions/thoughts appreciated

Do you spend any time in the gym? A theme that I hear consistently in talking with athletes and trainers is that core strength training (e.g. your abs, glutes, and all leg muscles) is the key to being strong, powerful and resilient in road racing (and for me, tri). I hit a plateau recently that I cannot seem to get off of in my times for swims, bikes and runs. So I am spending the off-season in the gym, where my trainer has designed a program of core balance and strength training focused on building power, strength and resilience in the key muscle groups that make you go faster. The aerobic stuff you can do on a treadmill or elliptical, but listening to my body, it's telling me that even though my aerobic fitness is excellent, my strength, power and resilience in these muscle groups is simply insufficient to go faster for a 40 k bike ride or a 10 k run. In other words, instead of just being in better aerobic shape, I need to be stronger as well. The workouts that we have designed aren't simple weightlifting, but a focused set of core exercises that really works your these muscles in a way that makes them stronger for running (and for biking and swimming). It's really a great program and I am going to hit it hard this fall and winter with a view to dropping a lot of time next season. Maybe you should go to a gym (one that caters not to bodybuilders and football players but to runners and multi-sport folks) and ask a trainer what they can do for you. You might find that time off the road and in the gym can build the core strengths and resilience you need to go faster.

 

[Marceline]

QUOTE (Kremlin Watcher @ Sep 23 2009, 10:35 PM) index.php?act=findpost&pid=2586079
The workouts that we have designed aren't simple weightlifting, but a focused set of core exercises that really works your these muscles in a way that makes them stronger for running (and for biking and swimming).


Could you share some details on these workouts? I'd like to learn more. I've learned a lot from Fris in the other thread but would be helpful to get some info that is more running-specific.

 

[Kremlin Watcher]

QUOTE (Joe Sixpack @ Sep 24 2009, 05:52 AM) index.php?act=findpost&pid=2586316
Could you share some details on these workouts? I'd like to learn more. I've learned a lot from Fris in the other thread but would be helpful to get some info that is more running-specific.

I can tell you what the exercises are called but it's kind of hard to describe them in detail w/out pictures.

For example:

1) Side steps/side jumps with elastic band around the ankles. You stand on the floor with one of those short gym-strength elastic bands around your ankles and shuffle quickly ten or fifteen steps to your right and then ten to your left. Sounds easy. It isn't. Makes your hip adductors and tensors burn like crazy.

2) Box jumps. Jump flat-footed onto a 12", 16" or, if you can manage it, an 18" box. Jump and land on it flat-footed. Jump down and land flat-footed. Do three sets of ten. Ouch. But it adds power to your glutes and quads.

3) Squats on a Buso ball. Balance yourself on a buso ball (one of those half-balls with a platform to stand on) and do squats without a bar. Hold the squat position for 10 seconds. Do three sets of 10. The deeper you squat, the more power, strength and flexibility you'll build down there. Hold some barbells in each had if you need to add weight.

4) Wall ball squats and plie squats. Get a big gym ball, lean against it with your lower back, and with a straight back and legs a little in front of you, do 3 sets of ten deep squats. Then spread your legs wider than your shoulders and point your toes out at 45 degree angles, and do three more sets of ten. Massive workout for your quads and groins.

5) Lie on your back and put your heels on top of a big gym ball. Straighten your body so it's on a flat but angled plane from your shoulders to your heels, which are on the top of the gym ball. Supporting yourself with your arms on the ground, draw your heels in toward your butt, keeping only your shoulders on the ground. 3 sets of 10. Your hammys will be on fire.

These are just some of the many things you can do that will build your core up. There are literally hundreds of different things you can do using really simple equipment that will build the kind of strength that makes you go faster. The key isn't just bigger muscles, but more powerful muscles that are built to do the things that make you run (bike, swim, whatever) faster. Just doing quad extensions on the technogym machine won't do that - that's not a natural running motion. Experiment with the motions and muscles that make up the running and recovery strides. And do a lot of ab work. You run just as much with your abs as you do your legs. A lot of this stuff is also on YouTube - workout junkies love to film themselves doing these exercises. And, if you have the time and like organized classes, pilates basically includes most of this stuff as well.

 

[Traut]

QUOTE (Kremlin Watcher @ Sep 24 2009, 10:04 AM) index.php?act=findpost&pid=2586463
I can tell you what the exercises are called but it's kind of hard to describe them in detail w/out pictures.


Thanks Kremlin. I'm signing up for the Vermont City Marathon. Two weeks from now, I'll run the Hartford Half. After that, my plan is to cut back my mileage and hit the weights this winter. I'll start ramping up my marathon training in late January.

 

[underhandtofirst]

F this. Today was arguably my most important workout of this training season. It was my 3rd and final MP run. The goal was 2 easy, then 15 at MP then 2 easy. I was thinking about it so much I slept like crap and woke up at 3am, after tossing around for 30 mins I got up and got ready for my run. Yep, at 4am this morning I'm out on the roads. I finished 8 miles averaging 7:19 per mile and then felt my hamstring grab. Second hamstring grab in 3 weeks and this goes along with the hip problem I had earlier this week when I could barely walk for 2 days. This pretty much points to me being way overtrained.

The MP miles felt hard, but I felt I could have continued through 15. I checked the Garmin just about 8 miles and saw that my pace was lagging a bit so I pushed and within 1/4 mile the hamstring had the issue. I stopped and jogged home very easily. This isnt serious, but the little nagging injuries are really annoying. Last week I was only able to do 22 miles after 51 and 54 the two previous weeks.

The negative from this run, aside from the injury, was that my HR was much higher then my two previous MP runs. Maybe the lack of sleep or recovery from injury did it. Who knows, just get me to the starting line healthy. The positive from the run is that I ran with a
HR in the mid 160s the entire time and it wasnt wiping my legs out. I've been able to raise my lactate threshold quite a bit this year so if I can start with a little less effort I'll be in good shape.

One other thing, I feel like I have to work harder to keep the same pace when running in the dark. The really good MP run I had 6 weeks ago was done as the sun was rising. And then 3 weeks ago I had a decent 15 mile MP run and I noticed my pace was slightly faster once the sun came up. Maybe I'm able to relax a bit because much of these MP runs are done where there are no street lights so I cant even see my feet.

 

[underhandtofirst]

QUOTE (BleacherFan @ Sep 23 2009, 06:42 PM) index.php?act=findpost&pid=2585481
Well, I've had a few days to think about my 2009 competitive racing season since it's just about officially over after the last GP race. I will be getting my nose dirty racing some local stuff but the main focus of what I wanted to do this year is complete.

Lone Gull was a death march - started out slow and struggled to hold the pace. My legs were junk and it was a decent course - some rolling stuff but no hills too hard. I think I finally came to realize that I was in a cyclical over training phase the whole year. It started with Boston when I did 12 weeks of 80+ mileage with some hard miles. After taking TWO days off, I was so excited to start workouts with my new team, I wanted to show I could handle the workouts. This led me to the late spring and fall where I didn't miss a workout usually done 3-5 miles at or better than 5k pace (for me at least - this was 5:00 pace or faster). In addition to these workouts I was also doing some tempo work that was either done between 5k and 10k - another mistake in my opinion. I would have been better suited doing this at 1/2 marathon pace or slower in hindsight.

I am just plain shot - I hope to take a few weeks/months off without workouts and just easing back off the throttle a little. I am definitely more fit from an aerobic standpoint, I just am afraid to lose this fitness I have established. In hindsight, two weeks off after Boston, a 2nd non-5k workout a weeker and EASIER non workout days were things I should have done better.

Coach said rest up and take some time off in December and get 100%. I also think I need to race more - there is fit and there is race fit. In 2007 I was racing a lot more and it helps. It's definitely harder for me to get more racing in due to family commitments but I need to hop in some more stuff.

Opinions/thoughts appreciated

Dave


Dave,

I was actually thinking of this post as I was slowly jogging home wondering if we're going through the same thing, a bit of overtraining. I marvel at your insane interval workouts and how you just continue to put in lots of miles at a high intensity. My most successful part of my plan was when I had some real good intense workouts, but some nice easy ones in between. Recently, I feel like I'm either doing long tempo runs or long-ish (9-12) easy runs which means I'm running 60-75 mins each time I hit the roads. In a way this sounds like what you're going through. You blow it out in your interval workouts then put in good quality progression runs and then maybe a long run on the weekend so your stressing yourself virtually every day. You ran into similar minor injuries like I am experiencing now. Nothing that kills more than a few days, but its enough to add to the anxiety you are feeling thinking about the next race. "Am I losing fitness?", "How can I regain these lost workouts?", "What more do I need to do to make sure I hit my goals?". Maybe less really is more.

I have to go back to some of my book a review how much of each type of training I'm doing each week. It is something along the lines of 5% speed work, 8% interval work, 10% threshold (tempo) work and the rest easy runs. Don't quote those as I'm sure they are wrong. The point being quality work breaks down the body and the easy runs and rest help build it back up stronger. If you dont allow the body to rebuild you lose much of the benefits of the quality work.

 

[BleacherFan]

QUOTE (underhandtofirst @ Sep 28 2009, 10:15 AM) index.php?act=findpost&pid=2594955
Dave,

I was actually thinking of this post as I was slowly jogging home wondering if we're going through the same thing, a bit of overtraining. I marvel at your insane interval workouts and how you just continue to put in lots of miles at a high intensity. My most successful part of my plan was when I had some real good intense workouts, but some nice easy ones in between. Recently, I feel like I'm either doing long tempo runs or long-ish (9-12) easy runs which means I'm running 60-75 mins each time I hit the roads. In a way this sounds like what you're going through. You blow it out in your interval workouts then put in good quality progression runs and then maybe a long run on the weekend so your stressing yourself virtually every day. You ran into similar minor injuries like I am experiencing now. Nothing that kills more than a few days, but its enough to add to the anxiety you are feeling thinking about the next race. "Am I losing fitness?", "How can I regain these lost workouts?", "What more do I need to do to make sure I hit my goals?". Maybe less really is more.

I have to go back to some of my book a review how much of each type of training I'm doing each week. It is something along the lines of 5% speed work, 8% interval work, 10% threshold (tempo) work and the rest easy runs. Don't quote those as I'm sure they are wrong. The point being quality work breaks down the body and the easy runs and rest help build it back up stronger. If you dont allow the body to rebuild you lose much of the benefits of the quality work.


Damn, I hope you feel better.

Yah, it's funny how stuff works - last Tuesday I was going into rest mode with my legs and then the weekend came and I came down with a massive cold. 4 days of no running and my legs loved it..... I've got a few months to see what I will do but I've got a few major goals in mind for my next training period:

* Make easy days easy days - 7:30/7:15 pace average
* One or two workouts a week - one of these will be a 40 (most likely when I start out) up to a 60 min tempo at HM pace (will target 5:40 pace to start). Other will be hills (TBD) or intervals on the roads - I will be trying to avoid the indoor track if I can
* Long run once a week - but not a big deal if I skip it
* Try to jump in more races (5k/5M)
* Pilates/medicine ball - core stuff

Total mileage 50-60 tops. Given my workouts this summer it's obvious I left my races on the track - it was my first season of workouts and my eyes were bigger than my stomach to steal a phrase....There will most likely not be Boston for me - so my goal races will be the early set of Grand Prix races.

A lot of people are really rethinking their training with the results of Ritz and his 5k PR. Not a lot of track/speed work but tons of tempo work to gain strength

Thanks for those exercises Kremlin - I will definitely be trying to strengthen my hammies/hips(abductors/adductors)/quads also

Dave

 

[underhandtofirst]

QUOTE (BleacherFan @ Oct 1 2009, 06:55 PM) index.php?act=findpost&pid=2601319
Damn, I hope you feel better.

Yah, it's funny how stuff works - last Tuesday I was going into rest mode with my legs and then the weekend came and I came down with a massive cold. 4 days of no running and my legs loved it..... I've got a few months to see what I will do but I've got a few major goals in mind for my next training period:

* Make easy days easy days - 7:30/7:15 pace average
* One or two workouts a week - one of these will be a 40 (most likely when I start out) up to a 60 min tempo at HM pace (will target 5:40 pace to start). Other will be hills (TBD) or intervals on the roads - I will be trying to avoid the indoor track if I can
* Long run once a week - but not a big deal if I skip it
* Try to jump in more races (5k/5M)
* Pilates/medicine ball - core stuff

Total mileage 50-60 tops. Given my workouts this summer it's obvious I left my races on the track - it was my first season of workouts and my eyes were bigger than my stomach to steal a phrase....There will most likely not be Boston for me - so my goal races will be the early set of Grand Prix races.

A lot of people are really rethinking their training with the results of Ritz and his 5k PR. Not a lot of track/speed work but tons of tempo work to gain strength

Thanks for those exercises Kremlin - I will definitely be trying to strengthen my hammies/hips(abductors/adductors)/quads also

Dave


I really liked all the tempo work I did this summer. Up until the crappy last couple weeks I felt like I was going to kick butt. Tempo workouts seem to give me the greatest improvement. Long runs are too easy (relatively) and intervals while tough are very short. Tempo work, even tempo intervals require some mental strength and yet dont totally kill you. Running for extended periods of time as the lactate starts to build is tough.

Those easy days should be helpful too. You'll find you're much fresher for those quality runs and can give a nice solid effort.

This week I'm going to finish with 41 or so miles including the messed up MP run on Monday. I did 4 easy on Tues, 8 somewhat easy on Thu including 8x 25 sec strides then 11 today including 2 tempo intervals of 15 mins. The first was done at 6:45 pace, the second I couldnt hold the pace and ended averaging 7:16. My biggest issue now is that my right leg where I have had all the hamstring and hip issues is tight as a drum. I'm conscious of it the entire run and I think it is shortening my stride a bit. My HR is 12-15 bpm higher than at similar paces as two weeks ago. At the end of workouts my left leg feel fresh and my right is even tighter and more tired. I've thought about taking a few more days off but I think at this point I need the running to keep fit and to keep exercising to loosen the leg back up. Looking at my log from past years I had similar issues with my HR after a hamstring problem. One good thing is that I'm nearing the end of my first week of my taper and next week will be even easier so the schedule will give me extra rest.

On other factor is that it has been pretty cold in the morning this week. The last two days were 41 and 42 so I've had the jacket and pants on.

 

[Tudor Fever]

Time for a shlub to check in. I feel pretty good about managing to plod through the Maine half marathon this morning in just under 2:09. (Gun time was within a second of 2:10 and it took me more than a minute to cross the start line.) Props are due to Springsteen, Deep Purple, and the Outlaws, among others, for helping me maintain a reasonable level of staying pumped and jacked. I took Galloway 45 second breaks every mile and the last two miles were the fastest. My pace was faster than in the Beach to Beacon 10K in early August. My goal now is to get my time back under 2 hours and maybe even beat my PR of 1:57.

It rained all day here yesterday, culminating in a badass thunderstorm at around 11 pm, but today was overcast and around 55, with nary a drop of rain. Almost perfect running weather.

There was a marathoner who finished in around 2:21, shattering the course record by at least five minutes.

This is an excellent event and you all should consider running it next year.

 

[BleacherFan]

QUOTE (Tudor Fever @ Oct 4 2009, 11:39 AM) index.php?act=findpost&pid=2605051
There was a marathoner who finished in around 2:21, shattering the course record by at least five minutes.

This is an excellent event and you all should consider running it next year.


Wierd, on coolrunning it has the winner @ ~2:38 - could that have been the final leg in the relay?

For me another week with no goals - I got about 45 miles in on 5 days of running. A really shi**ty workout helping pace a teammate for Baystate (3x2 mile on track) - shi**y because of my lungs from being sick - not from the legs...

My hammy/quad/butt area is getting better and it feels good to go out on easy runs with no major races on the horizon.

I think I will be doing a Jack Daniels block starting in January. I am doing this for a few reasons - one, it's got some pretty specific workouts and paces (from the VDOT tables) and two, it focuses on long tempo stuff (threshold).

From now until then - try to get 50-ish miles in a week with a tempo run and to get 100%

Edit: I will also be trying to use my HR monitor on all my runs to make sure I am in the proper 'zones' for various runs including tempos

 

[Tudor Fever]

QUOTE (BleacherFan @ Oct 4 2009, 07:25 PM) index.php?act=findpost&pid=2607103
Wierd, on coolrunning it has the winner @ ~2:38 - could that have been the final leg in the relay?
You're right about the 2:38 on coolrunning. What's weird is that the dude had a police escort with a siren blast or two. I didn't think that they did that for the relay.

Edit: The winner definitely finished in just under 2:39. Sorry about the misinformation. I still can't figure out why the police escort, though. Maybe the cops just got confused and the relay runner thought it was kind of cool and didn't set them straight.

 

[Traut]

QUOTE (Tudor Fever @ Oct 4 2009, 11:39 AM) index.php?act=findpost&pid=2605051
Time for a shlub to check in. I feel pretty good about managing to plod through the Maine half marathon this morning in just under 2:09. I took Galloway 45 second breaks every mile and the last two miles were the fastest. My pace was faster than in the Beach to Beacon 10K in early August. My goal now is to get my time back under 2 hours and maybe even beat my PR of 1:57.


Great run Tudor. I'm a shlub like you. I'm targeting 2:15 in the Hartford Half on Saturday. It's my first half marathon. I also train using the Galloway method. I'm uninjured and feel strong. This is in sharp contrast to times that I've trained for 10ks without Galloway.

 

[underhandtofirst]

QUOTE (Tudor Fever @ Oct 4 2009, 11:39 AM) index.php?act=findpost&pid=2605051
Time for a shlub to check in. I feel pretty good about managing to plod through the Maine half marathon this morning in just under 2:09. (Gun time was within a second of 2:10 and it took me more than a minute to cross the start line.) Props are due to Springsteen, Deep Purple, and the Outlaws, among others, for helping me maintain a reasonable level of staying pumped and jacked. I took Galloway 45 second breaks every mile and the last two miles were the fastest. My pace was faster than in the Beach to Beacon 10K in early August. My goal now is to get my time back under 2 hours and maybe even beat my PR of 1:57.

It rained all day here yesterday, culminating in a badass thunderstorm at around 11 pm, but today was overcast and around 55, with nary a drop of rain. Almost perfect running weather.

There was a marathoner who finished in around 2:21, shattering the course record by at least five minutes.

This is an excellent event and you all should consider running it next year.


Congrats on the HM, especially the strong finish. There's nothing quite like finishing a race faster then you started. I hope you were able to pass a few people on the way in.

QUOTE (Trautwein's Degree @ Oct 5 2009, 12:03 PM) index.php?act=findpost&pid=2607784
Great run Tudor. I'm a shlub like you. I'm targeting 2:15 in the Hartford Half on Saturday. It's my first half marathon. I also train using the Galloway method. I'm uninjured and feel strong. This is in sharp contrast to times that I've trained for 10ks without Galloway.


Good luck in your HM. The uninjured part is huge as you should have lots of confidence heading into Saturday. Hopefully you'll have a nice cool dry day for the race.



I'm still dealing with the hamstring, but the tightness is going away slowly. Today I ran 2 mi, then 2 10 min tempo intervals with 3 mins recovery. The intervals were done at 6:37 and 6:41 pace with avg HR of 164 and 167 which is a huge improvement from last week. I follwoed this with about 30 mins at 8:25 pace which was comfortable. I felt the legs tightening and then a small twinge around 2 miles from home so I played it safe and walked then iced it at home. It seems ok now so I dont consider it a setback.

My stride feels out of sorts which happened after hamstrings injuries in the past. It has usually corrected itself within a week as the healing continues. This should help the effort level too. Only a couple more shorter tempo interval workouts before race day and I get to see if I can hang on for 26 miles. I only have 5 days over 17 miles and one was 15 miles hard and 5 very slow with an injury. Last year I had 8 at slower paces.

 

[Tudor Fever]

Thanks, guys. Am a bit sore today, but I should be as good as new (or as old) by tomorrow or Wednesday.

Good luck on Saturday, Traut. Everyone's different, but for me consciously suppressing the initial adrenaline rush and starting out very slowly really paid major dividends as the race wore on.

Apropos of nothing, one of the minor cool little oddities of the Maine run is a bagpiper who stations himself and serenades everyone at some point between miles 3 and 5. It never fails to deliver a chill.

 

[underhandtofirst]

QUOTE (BleacherFan @ Oct 4 2009, 07:25 PM) index.php?act=findpost&pid=2607103
I think I will be doing a Jack Daniels block starting in January. I am doing this for a few reasons - one, it's got some pretty specific workouts and paces (from the VDOT tables) and two, it focuses on long tempo stuff (threshold).


Did you get the book or did you get the paces from another source? I've been pretty impressed with it this summer. If I can BQ in 12 days (who's counting) I will probably use a different plan but use the paces and a couple workouts from it over the winter. This summer I've felt much faster with all the tempo work. I'm curious to see how it works from you with the different workouts and prescribed paces.

 

[BleacherFan]

QUOTE (underhandtofirst @ Oct 6 2009, 01:46 PM) index.php?act=findpost&pid=2609211
Did you get the book or did you get the paces from another source? I've been pretty impressed with it this summer. If I can BQ in 12 days (who's counting) I will probably use a different plan but use the paces and a couple workouts from it over the winter. This summer I've felt much faster with all the tempo work. I'm curious to see how it works from you with the different workouts and prescribed paces.


I found a site to pull the pacing up from your VDOT. I'm about a 64 right now so that's where I got my paces from. This morning was my first 6 mile tempo/threshold run (avg hr in parens)
(No warmup)
5:52(160),5:47(171),5:47(173),5:42(175),5:42(175),5:42(176) = 171avg 92%max hr - 5:45 pace

then to make a long story short I did some more tempo on the track - pacing teammate for baystate - plan was 2x3 mile - for me was 3mile,400rest,2mile,break, .75miles (lack of volume caught up to me)

5:42(167),5:38(174),5:34(175),rest,5:38,(173),5:34(179),rest,5:10(175) = 173 93% max hr - ~5:37 pace



I have to look in the AM but I think these can be considered 'threshold' workouts and over the fall/winter I hope to slowly get these longer and get my HR controlled. The AM run felt good and I felt I could go 2 more miles


Dave

 

[underhandtofirst]

QUOTE (BleacherFan @ Oct 6 2009, 08:24 PM) index.php?act=findpost&pid=2610107
I found a site to pull the pacing up from your VDOT. I'm about a 64 right now so that's where I got my paces from. This morning was my first 6 mile tempo/threshold run (avg hr in parens)
(No warmup)
5:52(160),5:47(171),5:47(173),5:42(175),5:42(175),5:42(176) = 171avg 92%max hr - 5:45 pace

then to make a long story short I did some more tempo on the track - pacing teammate for baystate - plan was 2x3 mile - for me was 3mile,400rest,2mile,break, .75miles (lack of volume caught up to me)

5:42(167),5:38(174),5:34(175),rest,5:38,(173),5:34(179),rest,5:10(175) = 173 93% max hr - ~5:37 pace



I have to look in the AM but I think these can be considered 'threshold' workouts and over the fall/winter I hope to slowly get these longer and get my HR controlled. The AM run felt good and I felt I could go 2 more miles


Dave


What do you think of the paces? I felt JD's tempo pace was faster than what I was used to by about 15 seconds. Although JD does have a table for adjusting the threshold pace for any T run from 25-60 mins. In the past I always did the threshold part of my run for 3-7 miles.

Today my Boston dream died, at least for this year. The hamstring area was extra tight back on Monday so I took 3 days off and it felt great this morning. About 1 mile in it started to come back again and kept getting worse so I turned around and jogged home. It was a pretty quiet run reflecting back about 4 weeks when I felt sure I was going to blow away my PR and qualify for Boston and now I was slowly jogging home in the dark after another failed workout. The planned 10 miles ended up being 3 so with the extra time I set up an appt to see a sports medicine doctor next Tuesday to see if it is just a hamstring problem or if the dragging leg feeling along with back and hip pain I've had at times indicates something else is up. If the injury isnt serious and just needs more rest I may regroup and try Hyannis in late February. That would leave me 50 days until Boston (if registration is still open) which I would probably just treat as a fun run.

I tried everything under my own power to get through this, but it's pretty obvious I need some more help figuring out what's wrong because I cant continue to run like this.

 

[Kremlin Watcher]

QUOTE (underhandtofirst @ Oct 9 2009, 09:58 AM) index.php?act=findpost&pid=2616930
Today my Boston dream died, at least for this year. The hamstring area was extra tight back on Monday so I took 3 days off and it felt great this morning. About 1 mile in it started to come back again and kept getting worse so I turned around and jogged home. It was a pretty quiet run reflecting back about 4 weeks when I felt sure I was going to blow away my PR and qualify for Boston and now I was slowly jogging home in the dark after another failed workout. The planned 10 miles ended up being 3 so with the extra time I set up an appt to see a sports medicine doctor next Tuesday to see if it is just a hamstring problem or if the dragging leg feeling along with back and hip pain I've had at times indicates something else is up. If the injury isnt serious and just needs more rest I may regroup and try Hyannis in late February. That would leave me 50 days until Boston (if registration is still open) which I would probably just treat as a fun run.

I tried everything under my own power to get through this, but it's pretty obvious I need some more help figuring out what's wrong because I cant continue to run like this.

Man, that's really tough. I hope you get it figured out. Working through injuries is always a tough call because your body doesn't always tell you when it's time to see a doctor. If you get it treated I bet you can still make Boston. If you need a way to get a slot in Boston let me know - I know someone who might (and I'm emphasizing might because I don't really know) be able to get you in via Dana Farber.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Oct 9 2009, 11:47 AM) index.php?act=findpost&pid=2617091
Man, that's really tough. I hope you get it figured out. Working through injuries is always a tough call because your body doesn't always tell you when it's time to see a doctor. If you get it treated I bet you can still make Boston. If you need a way to get a slot in Boston let me know - I know someone who might (and I'm emphasizing might because I don't really know) be able to get you in via Dana Farber.


Thanks. I had dealt with hamstring issues in the past and thought I could do it this time, but something seems different now.

I do know of a few people that could get me in via Dana Farber or similar organizations, but I really want to do it on my own the first time. Also, I'm sure others would do a better job fundraising than me and I dont want to take a slot from someone who could do more good than me.

 

[BleacherFan]

QUOTE (underhandtofirst @ Oct 9 2009, 09:58 AM) index.php?act=findpost&pid=2616930
What do you think of the paces? I felt JD's tempo pace was faster than what I was used to by about 15 seconds. Although JD does have a table for adjusting the threshold pace for any T run from 25-60 mins. In the past I always did the threshold part of my run for 3-7 miles.


The paces seemed fair - that's why I want to start wearing my HR for my tempos - to gauge my improvement and to make sure I'm in the recommended range. It says 'up to an hour' for a tempo run but to run 60 minutes at a pace you should be able to run for 73 (1/2 marathon) seems a little tough. I'm sure that's if your mileage is up there - I will probably top off at 8-9 miles which for me should be about 46-53 minutes or so.

QUOTE
Today my Boston dream died, at least for this year. The hamstring area was extra tight back on Monday so I took 3 days off and it felt great this morning. About 1 mile in it started to come back again and kept getting worse so I turned around and jogged home. It was a pretty quiet run reflecting back about 4 weeks when I felt sure I was going to blow away my PR and qualify for Boston and now I was slowly jogging home in the dark after another failed workout. The planned 10 miles ended up being 3 so with the extra time I set up an appt to see a sports medicine doctor next Tuesday to see if it is just a hamstring problem or if the dragging leg feeling along with back and hip pain I've had at times indicates something else is up. If the injury isnt serious and just needs more rest I may regroup and try Hyannis in late February. That would leave me 50 days until Boston (if registration is still open) which I would probably just treat as a fun run.

I tried everything under my own power to get through this, but it's pretty obvious I need some more help figuring out what's wrong because I cant continue to run like this.


Jessis, sorry to hear it. Don't quell on it too much - and I know it sounds cheesy but you put the whole training in and you will reap the benefits over the next 6 months to a year and longer. I know a good physical therapist in Lowell if you're interested and if you need one - in general physical therapists aren't concerned about runners - they just want to get you moving again.

Dave

 

[Traut]

Completed my first half marathon on Saturday in Hartford. Did it in 2:18 which was right where I hoped I'd be. More importantly, I felt great and loved every step of the race. My new short term goal is to set a PR for a 5k this November. Then I'll run the Manchester Road Race on Thanksgiving. Going to cut back my mileage a little bit for the winter. Keeping my long runs between 6 and 10 miles a week. Probably running between 12-20 miles per week. Going to get in lots of cross training and strengthening in the coming weeks. Then in early February, I'm going to gear up for the Vermont City Marathon on Memorial Day. I'll be following Hal Higdon's novice training program.

 

[underhandtofirst]

QUOTE (Trautwein's Degree @ Oct 12 2009, 10:25 AM) index.php?act=findpost&pid=2625958
Completed my first half marathon on Saturday in Hartford. Did it in 2:18 which was right where I hoped I'd be. More importantly, I felt great and loved every step of the race. My new short term goal is to set a PR for a 5k this November. Then I'll run the Manchester Road Race on Thanksgiving. Going to cut back my mileage a little bit for the winter. Keeping my long runs between 6 and 10 miles a week. Probably running between 12-20 miles per week. Going to get in lots of cross training and strengthening in the coming weeks. Then in early February, I'm going to gear up for the Vermont City Marathon on Memorial Day. I'll be following Hal Higdon's novice training program.


Congrats on reaching your goal. Hopefully you'll recover quickly and continue to build on your fitness gains as you prepare for the 5k. The extra miles you ran for the HM should help you handle your 5k training. Good call on cutting back the miles a little. You might be able to shift more towards some high intensity too.

 

[Kremlin Watcher]

QUOTE (Trautwein's Degree @ Oct 12 2009, 10:25 AM) index.php?act=findpost&pid=2625958
Completed my first half marathon on Saturday in Hartford. Did it in 2:18 which was right where I hoped I'd be. More importantly, I felt great and loved every step of the race. My new short term goal is to set a PR for a 5k this November. Then I'll run the Manchester Road Race on Thanksgiving. Going to cut back my mileage a little bit for the winter. Keeping my long runs between 6 and 10 miles a week. Probably running between 12-20 miles per week. Going to get in lots of cross training and strengthening in the coming weeks. Then in early February, I'm going to gear up for the Vermont City Marathon on Memorial Day. I'll be following Hal Higdon's novice training program.

That's awesome, Traut - congratulations.

I hurt my hip in training recently and have to go to the doctor for a diagnosis. It feels like I have torn my right hip labrum, in addition to ongoing osteoarthritis pain. I have a pretty ambitious race schedule for next season including two half-iron distances, so I figure I'd better get it seen to now. If it requires surgery I need to get that done right away to allow me to get back into training. It hurts pretty much all the time, but as yet hasn't really affected my range of motion or strength. But if I don't get it seen to now, it'll screw me up probably in the spring right before a race. It's a pain, but pure physical training isn't fixing it, so it's off to the doctor for me.

 

[Tudor Fever]

Congrats, that's very cool, Traut.

Good luck to everyone in dealing with their respective ailments. Anyone familiar with chi running? I'm a quite unaccomplished runner, but I got the book and DVD and it seems to have helped me avoid chronic injuries. It's essentially a program for fostering good biomechanics.

 

[Traut]

QUOTE (Tudor Fever @ Oct 5 2009, 07:56 PM) index.php?act=findpost&pid=2608289
Apropos of nothing, one of the minor cool little oddities of the Maine run is a bagpiper who stations himself and serenades everyone at some point between miles 3 and 5. It never fails to deliver a chill.


I thought of this post at mile 12.5. The Hartford Marathon had two bagpipers on the half course. One at mile 3 and one at mile 12.5. They had 50 musicians out between the half and full. It was a great race. The Hartford Marathon Foundation does a great job with their events.

Chi Running is next on my list. I've read Galloway and am reading Higdon. Never thought I'd attempt a marathon let alone read books about running. But I'm hooked.

 

[sass a thon]

QUOTE (Trautwein's Degree @ Oct 12 2009, 09:25 AM) index.php?act=findpost&pid=2625958
Completed my first half marathon on Saturday in Hartford. Did it in 2:18 which was right where I hoped I'd be. More importantly, I felt great and loved every step of the race. My new short term goal is to set a PR for a 5k this November. Then I'll run the Manchester Road Race on Thanksgiving. Going to cut back my mileage a little bit for the winter. Keeping my long runs between 6 and 10 miles a week. Probably running between 12-20 miles per week. Going to get in lots of cross training and strengthening in the coming weeks. Then in early February, I'm going to gear up for the Vermont City Marathon on Memorial Day. I'll be following Hal Higdon's novice training program.


Congratulations and welcome to the addiction. And it truly is an addiction. I'm still always amazed how quickly I went from not being able to run one mile to not being able to imagine my life without running.

 

[underhandtofirst]

Visited the Dr yesterday and because I had taken a week off I couldnt duplicate any of the pain. Grrrrr. Of course after driving home all the stretching and moving around from the appt had my hip hurting again. They couldnt find anything serious wrong. She mentioned a possible gluteus medius strain which might explain the sudden lack of running efficiency and leg feeling like it is dragging. I decided to do my normal pre marathon dress rehearsal to give it one last shot.

Plan was 2.5 easy, then 2 miles MP, then 2.5 easy. Graph is below. The first 2.5 wasnt bad, but I could feel the right leg was a little tight. Notice the HR spike around 1.5 miles coupled with the pace dropping well below 6/mi. Yeah, that when someone's dog chased me for about 100 yards. It was dark out but looked like a pit bull.

I started my MP section at the 5 mi mark of Baystate and just went what I thought was MP. About a half mile in I was cruising at 7:08 pace which is a bit quick but didnt seem that bad. I turned around at the 6 mi mark and finish the 2 miles with 7:12/7:09 splits. At the end I knew I was running out of steam quickly. I couldnt have kept up the pace for even an hour nevermind 3 hours. Leg is sore from the hip down to the knee and that's just from 7.5 miles of running.

Baystate is out, but depending on how quickly I can get back on track I might try Hyannis on Feb 28. Now it is on to schedule a PT appt so I can take advantage of the fitness gains this summer.


run graph

 

[Kremlin Watcher]

QUOTE (underhandtofirst @ Oct 14 2009, 10:45 AM) index.php?act=findpost&pid=2628451
Visited the Dr yesterday ...

Did the Dr. discuss an MRI with you? I have one medical opinion so far that points to needing an MRI of my hip, which may be able to tell me what's wrong. Am waiting for a second opinion on Friday when I see the hip/knee specialist. Everyone I've talked to so far says that nagging leg problems like these can be difficult to diagnose, but once caught and treated either surgically or through PT and TLC, can be fixed completely. Also, if left untreated, they can degenerate into something much more serious. I hope rest does the trick for you.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Oct 14 2009, 12:21 PM) index.php?act=findpost&pid=2628568
Did the Dr. discuss an MRI with you? I have one medical opinion so far that points to needing an MRI of my hip, which may be able to tell me what's wrong. Am waiting for a second opinion on Friday when I see the hip/knee specialist. Everyone I've talked to so far says that nagging leg problems like these can be difficult to diagnose, but once caught and treated either surgically or through PT and TLC, can be fixed completely. Also, if left untreated, they can degenerate into something much more serious. I hope rest does the trick for you.


She mention doing an MRI in 4-6 weeks if it doesnt improve. For now it's PT (Thanks Dave for the referral). They took an xray to rule some other things out.

It was really frustrating in the appt when we couldnt duplicate the issue exactly. The best explanation I have is that "It's just not right". The hip feels very weak and it seems to be affecting my stride and hench the hamstring. My best workouts of the summer came after swimming in a pool with my kids for a few hours over a couple days. Maybe there is something to that swimming cross training

I think PT will do some good even just to get some good strengthing exercises. I do nothing like that now besides running.

You've done pretty well in your races even with the issues you're dealing with.

 

[underhandtofirst]

Went to my first PT session today. Lots of stretching and tests. My flexibility isnt very good which I'm told isnt out of the ordinary for runner. The plan over the next few weeks is no running until late October, I'll do some work on a bike and elliptical for cardio. I;ll be doing lots of core exercises, because I'm lacking in that area which may be the cause of some of my issues. Did some work with a foam roller today. It hurt more than I thought it would, but that combined with the other stretches have me feeling good about the plan.

Good luck to anyone running Baystate on Sunday. Weather isnt too promising, but we all know how things change around here. The good news is the whole summer has had crappy weather so it wont be too much of a change.

 

[BleacherFan]

QUOTE (underhandtofirst @ Oct 15 2009, 09:54 PM) index.php?act=findpost&pid=2630621
Went to my first PT session today. Lots of stretching and tests. My flexibility isnt very good which I'm told isnt out of the ordinary for runner. The plan over the next few weeks is no running until late October, I'll do some work on a bike and elliptical for cardio. I;ll be doing lots of core exercises, because I'm lacking in that area which may be the cause of some of my issues. Did some work with a foam roller today. It hurt more than I thought it would, but that combined with the other stretches have me feeling good about the plan.

Good luck to anyone running Baystate on Sunday. Weather isnt too promising, but we all know how things change around here. The good news is the whole summer has had crappy weather so it wont be too much of a change.


Are you working with Beth? Tell her I said Hi even though she may not remember me. It sounds a lot like what got me in PT also - just overall not doing a lot of that stuff which is highly important for runners but I over look.

I need to start doing some core stuff at night also - it's too damn important and it doesn't require that much time.

Hope you get things squared away.

Dave

 

[BleacherFan]

Well, I've had a change of mind for my training for the rest of the year - no workouts and few races until I get this hammy tightness squared away 100%. It's been nagging since before Boston and I want it gone before I start serious training in 2010. I have a sneaky feeling it's just extremely tight - I will be stretching nightly for 15 minutes until it's gone. I will basically be doing run of the mill hammy stretches and hopefully it will get better.

Watching my teammates race on Sunday lite the fire under my ass and I want to get back ASAP.

Oh, I also think I missed a big part of training this past year - hills. I will be doing a lot more 'loops' of hills trying to strengthen my legs as well - these won't be hill repeats at any extra pace, I just want to start training on more hills (both up and down).

 

[Kremlin Watcher]

Looks like I am joining the "no running" club for a while. Doc says it looks like I have a torn labrum in my right hip. No surgery for the time being, which is a relief, just some specialized PT and a general prohibition on running. Can do elliptical and spend time on the bike and in the pool, so I should be able to maintain a decent level of fitness. I should know in 6-8 weeks if the PT is working, then maybe move on to cortisone if needed. So a bit of a relief that surgery is out for now, but annoyed that I can't run as I need to work on my speed. But if I can get the hip cleared up by year-end, I should have enough time to work on the running before the season gets underway in earnest next spring. Now all I have to do is find a therapist who specializes in hips, which the doctor tells me is tricky. Any suggestions?

 

[pedro1918]

I read this thread much more than I post in it, but I finished my first marathon today, the Marine Corp here in D.C. I finished in 3:57:28 and I am thrilled. I am in pain, but thrilled.

Thanks for all the advice.

 

[Marceline]

QUOTE (pedro1918 @ Oct 25 2009, 06:55 PM) index.php?act=findpost&pid=2647638
I read this thread much more than I post in it, but I finished my first marathon today, the Marine Corp here in D.C. I finished in 3:57:28 and I am thrilled. I am in pain, but thrilled.

Thanks for all the advice.


That's awesome! Congrats, sounds like a great run.

I just ran the Canton Fall Classic (10k) today in 49:23 - very excited about the run, felt great and made my goal (wanted to finish under 50). Challenging course, had some good hills. Didn't get to run at all over the last week leading into the race because of some work stuff that took up all my time, but the time off probably helped keep my legs fresh.

 

[sass a thon]

QUOTE (pedro1918 @ Oct 25 2009, 05:55 PM) index.php?act=findpost&pid=2647638
I read this thread much more than I post in it, but I finished my first marathon today, the Marine Corp here in D.C. I finished in 3:57:28 and I am thrilled. I am in pain, but thrilled.

Thanks for all the advice.



Congrats! Under 4 in your first marathon is fantastic.

 

[Traut]

QUOTE (pedro1918 @ Oct 25 2009, 06:55 PM) index.php?act=findpost&pid=2647638
I read this thread much more than I post in it, but I finished my first marathon today, the Marine Corp here in D.C. I finished in 3:57:28 and I am thrilled. I am in pain, but thrilled.

Thanks for all the advice.


Way to go! The Marine Corps race is the best organized race that I've ever seen. Which makes sense because its run by Marines.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Oct 20 2009, 03:02 PM) index.php?act=findpost&pid=2639604
Looks like I am joining the "no running" club for a while. Doc says it looks like I have a torn labrum in my right hip. No surgery for the time being, which is a relief, just some specialized PT and a general prohibition on running. Can do elliptical and spend time on the bike and in the pool, so I should be able to maintain a decent level of fitness. I should know in 6-8 weeks if the PT is working, then maybe move on to cortisone if needed. So a bit of a relief that surgery is out for now, but annoyed that I can't run as I need to work on my speed. But if I can get the hip cleared up by year-end, I should have enough time to work on the running before the season gets underway in earnest next spring. Now all I have to do is find a therapist who specializes in hips, which the doctor tells me is tricky. Any suggestions?


Good luck with the hip. I wish I had some good advice, but I'm working through hip stuff now as well, but it doesnt sound as serious as your problem. I'm in the no running club now, but doing 15-20 min sessions on the bike and elliptical. I may do some running later this week as the pain is gone or at least we can't reproduce it.

Can you do some aqua jogging too to work on the motion? I have no idea if this is useful, just a thought.

 

[underhandtofirst]

QUOTE (pedro1918 @ Oct 25 2009, 06:55 PM) index.php?act=findpost&pid=2647638
I read this thread much more than I post in it, but I finished my first marathon today, the Marine Corp here in D.C. I finished in 3:57:28 and I am thrilled. I am in pain, but thrilled.

Thanks for all the advice.


Nice work. I've heard it is quite a race to be in and the last mile or so up the hill is pretty intense beyond just the running.

Do you think you'll try another marathon, or was this just a once in a lifetime run? How did the race compare to your training. By that I mean were you expecting to run about that time?

QUOTE (Joe Sixpack @ Oct 26 2009, 01:57 AM) index.php?act=findpost&pid=2649466
That's awesome! Congrats, sounds like a great run.

I just ran the Canton Fall Classic (10k) today in 49:23 - very excited about the run, felt great and made my goal (wanted to finish under 50). Challenging course, had some good hills. Didn't get to run at all over the last week leading into the race because of some work stuff that took up all my time, but the time off probably helped keep my legs fresh.


Congrats on accomplishing your goal. I feel 10k is a tough distance, you're running hard, but its not over that quickly like a 5k is.

Always nice to run a good race in the fall to keep those good thoughts through the winter.

 

[5belongstoGeorge]

Hey Running Dogs!

I signed up to run the Carlsbad Half over the weekend. 2nd year in a row and I am pumped! I'll probably need your help.

89 days to go