bgsm1th

That's exactly what I did - my plan had two 20's and I adjusted the last one to be 22.

...and I tend to do all of my 15 mile and under runs at race pace because my personal pace is based on my heart rate rather than maintaining a specific speed. I'll slow my heart rate a little for the 20+ runs just to get my legs ready.

It depends on your goals too... I'm pretty large and slow (I finished my first marathon in 4:30) so I'm not looking to qualify for Boston or anything, but I would like to get closer to 4 hrs.

'06 Arctic

Great times I printed a plan off of Runnersworld's Smartcoach, but also joined a training group being run at my local Fleet Feet Store. Yeah, I don't think a BQ is in my future either! I'm hoping to break four hours. My half marathon time last year was like 1:49. Although far from a full I think I can hold a 9 min/mile pace to break 4 hours. I did ten miles yesterday at 9:04 and feel pretty good today. Just trying to get some base miles before I start the real training plan on the 23rd.

westas2

The plan I found in January Runner's World doesn't have a run longer than 16 miles. Running 6 days a week...

westas2

Found it online:
http://www.runnersworld.com/article/...3791-0,00.html

'06 Arctic

Yeah, I read that article in this month's issue. As they mention in the interview, the Hanson Bro's have a different approach to training for a marathon then the conventional methods. They use shorter runs, but pretty much all your runs are at higher intensities with more volume. I don't think you have to many longer "easy" runs.

With my schedule I can't swing running six days a week. I'm sure it will work out great for you though. Let me know how it is going.

dallison

You guys are very brave for attempting a marathon.

bgsm1th

So - it's been sub-zero here all week, but I had to get out and do something...

I put in three miles last night at -4F with a -20F wind chill. It was bad idea - not feeling too well today.

dallison

Damn, that will suck the energy right out of you.


I have been working with the medicine ball and trying to do more core exercises. I won't start to run until spril sometime.

My left quad is still smaller than the right one. Hopefully it will regain it's size again. My right leg is actually weaker than my left.

'06 Arctic

Your nuts bg. Its been pretty cold here and I've taken to the tread mill last week although I hate it. I took this week off and have just been cross training. I've been battling some shin splints, mostly in my right leg. Went to see a Sports Medicine Orthopedic Dr. this week and he suggested I rest this week and get some insoles to help with my arches and support. Going to start back up on Sunday with an easy 6 miles. See how it goes.

imj0257

iTrader: (1)

WTF it was 20s with teens wind chill and no fuckign way would I go out n run in that. That is balsy bg lol.

bgsm1th

Born and raised in MN, I don't do treadmills and I'm stubborn.

Training schedule for my next marathon starts Monday and the first week ends with an 8-miler, so taking this entire week off wasn't really an option!

thelastaspec

Sprinting up 20-40% grades gets you in really good shape.


On a serious side note, i mix it up between the hill runs and also running on sand barefoot is really good.

dallison

This is my knee 17 months later. When i do one leg squats, the one tendon bulges out. i don't know if it will not do that when my quad gets a little larger. The left quad is still smaller than the right.
I have been using the medicine ball, leg extensions on the universal and other strengthening exercises. I will continue to do that until the end of march and then will start out slow this time.

What is funny is that i don't have great balance in my right leg like i think i used to have. This i need to work on.


My goal for this year is to run a low 20 minute 5k. I don't know if i can do a sub 20 minute this year but i'll try like hell.

This is my left knee. You can see where the tendon is bulging out as i am doing a one leg squat.



This is my normal right knee doing a one leg squat.

dallison

yes, i am a hairy mother f'er, and i don't have a #3 shaved on my back

zac

That tendon doesnt look good, is it painful?

dallison

It's nt painful at all. the area still isn't 100% but still improving. That is the one that was cut about 75% through. My surgeon is in Lancaster and does many knee surgeries. If you ever need to see one, let me know. He was recommended to me.

dallison

Now, that bulge goes away why i am not squatting like that. I think the quad is what keeps that from bulging so much.

zac

I actually have an appointment with LancasterOrtho next week to check out my right knee tendons. Its felt weird since my 5 mile race in the fall. I think its with Dr. Troxell.

dallison

i know where you are going, i have heard of him before.

dallison

I lied about waiting, I ran 2.5 miles today. It felt good and was a nice slow 8 min pace. I ate lunch a few hours ago and it wanted to come back up. I will wait until the beginning of april to really start running, but this is a great teaser.

Shalooby

Well, I start tomorrow. It was about two years ago that I really started getting into running but did too much way too fast and fucked myself up pretty good. My knees and hips were really painful and it took forever to heal.

I started slowly again last year and had my sights set on a marathon as my goal. Well, that didn't happen, then winter set in, usual end of story. Plus my girlfriends daughter was already signed up for a marathon so we supported and cheered for her. She finished in 4:30.

Well this year it's my turn. I've already registered so the easy part is done. Now I begin again. Big scout meeting tonight so tomorrow after work the running shoes go back on again. I've been mentally preparing myself for this challenge ahead as well, and I'm really psyched for it.

zac

Awesome.

I really hope the doc lets me run, will find out soon.

Good luck. Whens the marathon scheduled for? Hopefully i'll be able run a marathon this year as well.

Shalooby

It's the Marine Corp Marathon on Oct 30.

dallison

Mentally prepare yourself and the rest should be easier. Best of luck.


Zac, hopefully you can get back on the road soon enough.

Shalooby

Thanks! I think that too often the mental preparation doesn't get as much respect as it should. I don't mean to say that the physical part won't be hard, that's going to be a bitch. And keeping up with the routine is hard in and of itself. But the mental prep carries so much as well.

I had tried to quit smoking many times by all the usual methods. The patch, setting a date, not buying them, etc. Nothing worked. Then I just started concentrating and focusing on the fact that I was going to quit. Soon. I didn't know when but I knew it would be soon. I started to only buy single packs instead of cartons so when the day did come I'd only have what was in my pocket to dispose of.
Well, it came late one night as I was having my last smoke of the day on my back deck in the cold, wind, and rain. Miserable. I crushed up the remaining smokes and dropped them into the top of a fence post along with my lighter. Haven't had a smoke since and haven't looked back at all. That was over two years ago.

dallison

I am sure it's a tough habit to kick.

Shalooby

It wasn't too bad. But the point I guess I'm trying to make is that mentally preparing myself for the inevitable helped significantly.

jupitersolo

Cheryl would not have been able to finish the race if it wasn't for people in her office running with her, it mentally pushed her to do so. Plus they just telling her she could finish it as they ran the last six miles or so.


Now I need to go throw up, all this talked about running, is effing me up.

dallison

I ran 2.5 miles each day for the past few days. I WILL adhere to the 10% per week rule as much as possible.
I felt real good and ran pretty strong. I need to get my vo2 levels up since i haven't run since sept. Actually i ran once last month but it was so nice out i couldn't just not run.

I looked at my running log from last year and so far i am ahead of the game with pain.

It doesn't hurt when i run, it's just a smidge tight.

Being 36 my knees ache a little the day aftre, but not the pain that would stop me from running. Once they are warmed up they are fine.

i am hoping that i can do the philly half in sept.

'06 Arctic

Great to hear Dallison!

zac

Thats awesome! Keep it up. Im hoping to sign up for the full philly.

'06 Arctic

I got 30 days until the Pittsburgh marathon. I'm already getting antsy.

dallison

I could imagine. 26 miles, wow, it's a scary thought thinking about doing that kind of distance.





Does anyone know of any good knee ice pack wraps?

I found this one;

http://www.amazon.com/Cold-One-MM_CC...3224614&sr=8-1


I am thinking of getting two so i can immediately put them on after i run to keep any inflamation down.

'06 Arctic

Yeah, I did 20 miles this past weekend and it was by far the worst run I've had yet in training. I did a lot, training wise, last week though so I hope it was attributed to that. Doing another 20 this Saturday, hopefully it goes better.

I've read and heard a lot of goods things at the compression/ice therapy products being made by 110%.

110% Blitz knee sleeve

westas2

My training for the Akron marathon starts for real in June. Terrified of the 20 milers.

I just have cheapo ice gel packs for both knees - works fine for me.

dallison

Great job guys. I'll look into the sleeves arctic. I think i may order two of them. There was a 10% discount that is out there so that would help.

'06 Arctic

Yeah I've been ordering a bunch of stuff from Running Warehouse lately. You can beat the free two day shipping, return policy, and Customer Service.

There was a "team discount" code, CP15 that used to work that gave you 15% off your order, but I think they caught on that a lot of people were using it who weren't supposed to and they shut it down.

'06 Arctic

Good luck! I think I built the 20 miler up to much in my head before I ran it. My runs up to that point, longest being 18, had all been great and fairly easy. I was nervous that I hadn't had that "horrible" run yet. The run on Sunday was just that, but overall it wasn't that bad, just didn't have any juice in my legs. I'm going to try to get another 20 miler in this Saturday to help build the confidence back up. Weather right now is calling for thunderstorms.

bgsm1th

I had a TERRIBLE 15 mile run two weeks ago and was very discouraged. Trained my ass off all last week and had a great 16 mile run this last weekend. So, Don't get too down on one bad run.

It's a slow week this week, but picking it up again hardcore next week through early June for a June 18th Marathon.

Oh, and thanks for the link on the ice sleeves, getting two and a new pair of Numbus 12's!

'06 Arctic

Yeah, I'm not to worried about it, just would like to get another one in and feel like I have on every other long run. There were a lot of factors that played into that just had my legs being dead.

No problem with the link. I got a new pair of Nimbus 12's for this training too. I had a pair of 11's from last year and I think they changed around the toebox of the shoe from last years model. I don't like it quite as much, but besides that they have been great.

I did just get a pair of new Balance 890's for speedwork, tempo runs, and to wear during the race and these things are awesome. They feel like feathers on your feet compared to the Nimbus's and still provide a good amount of cushioning. Check them out if you are looking for a lightweight trainer.